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Tuesday, June 30, 2009
Monday, June 29, 2009
Sunday, June 28, 2009
I was amazed at the number and variety of energy supplements used. Some of the runners had good experiences and some had not so good. Most of the brands I had heard of, but I was introduced to some new ones as well. Here are some of the supplements mentioned:
- MRI Black Powder
- Hammer Gel
- GU Gel
- GU Chomps
- Quercetin (not FRS)
- Jelly Belly Sports Beans
- PowerBar's sport drink
- Gatorade Endurance
- Crank eGel
- Succeed S!Caps
- Endurox R4
- Clif Shot Bloks
- Cytomax Gel
Workout #3—Three sets: 1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) in between each set
• 200m = 1/2 lap (~1/8 mile)
• 400m = 1 lap (~1/4 mile)
• 1000m = 2.5 laps (~5/8 mile)
• 1200m = 3 laps (~3/4 mile)
• 1600m = 4 laps (~1 mile)
Keep in mind that it may take a few speed workouts before you're able to run the calculated speed.
It's very important to think of your interval workout as three parts—1. Warm-up, 2. Interval Workout, 3. Cool -down. A 10-20 minute easy jog (1-2 miles) is sufficient to get your muscles warmed-up an limber. Starting an interval workout cold is an injury just waiting to happen. Also, on the back end, you'll recover faster if you give yourself about a 10-minute cool-down.
Saturday, June 27, 2009
Friday, June 26, 2009
• You'll increase your endurance. As your cardiovascular fitness improves you'll improve your aerobic capacity which means you'll be able to exercise longer and more intensely.
• You won't need any fancy equipment. All you need is a track, but actually you don't even need that if you can find a flat area and measure your repeat distances. Getting to a track can sometimes be difficult for me, but I discovered that the parking lot at one of our local parks is a half-mile loop which is basically 800meters. Perfect for interval training.
• You'll make your training week more interesting. Not only will you have a different experience to look forward to, you'll eventually begin to see how your other "regular" workouts are beginning to benefit from your interval training.
• You'll feel amazing after an interval workout. During the workout you may be cursing, but afterward, the sense of accomplishment is very rewarding.
• Consistent interval training can help to lower your resting heart rate. The more blood pumped per beat the less your heart needs to beat each minute. The more blood pumped per beat the LESS your heart needs to beat each minute. That's a good thing!
Frank Shorter—“Remember that the more consistent you are in your training, the less you must rely on a perfect training run every day.”
Check out this great video clip of Shorter giving some solid marathon running advice.
Grete Waitz—“Running should become a long term thing. Make it a part of your lifestyle. Running is a great activity. I still get the same satisfaction of accomplishment no matter how fast I run. Don’t expect to enjoy every run, but enjoy what running does for you.”
Check out this clip recapping Grete's 9 wins at the NYC Marathon.
Alberto Salazar—“You've got to be prepared to train as hard or harder than anyone else, but you've also got to complement the training with recovery time.”
Check out this clip of Salazar's 1981 record-setting win at NYC.
Joan Benoit Samuelson— “During the marathon, I would see myself running easily on my favorite ten-mile loop. Then I would picture myself on a six-mile loop, followed by another ten-mile trail run. Dividing it up in my mind that way made the race seem shorter and more enjoyable.”
Check out this video clip of Joan winning the very first women's Olympic Marathon.
Dean Karnazes—“What I've found is that I'm never more alive than when I'm pushing and I'm in pain, and I'm struggling for high achievement, and in that struggle I think there's a magic.”
Check out this clip of Dean telling a group how to run 200 miles.
Wednesday, June 24, 2009
So what do you do when you're at the drive-thru, faced with 500 options staring at you from the menu board? I don't know about you, but even on my most coherent days, I have trouble reading those things (couldn't possibly be due to my 44-year-old eyes). So often what comes out of my mouth is the easiest thing for me to remember—"Combo #1." Which usually this means something fried, with fries.
Well recently I stumbled across a great social site called WellSphere that's for people who have or who are striving for healthy lifestyles. Wellsphere’s mission is to help millions of people live healthier, happier lives by connecting them with the knowledge, people and tools they need to manage and improve their health. I joined the site and was quickly checking out all kinds of running and fitness-related communities and various members' blogs. Cool stuff!
The Wellternatives widget is located in the right column of the blog. Give it a try. Plug in some fast foods and see what suggestions pop up. Even if you don't go with the better option, just seeing the stats on the item you plug in can be enough to keep you from ordering your original choice. If you like it, you can click on the "get widget" link and add it to your blog or website. Or, just use the widget here on RunnerDude's blog.
Monday, June 22, 2009
Energy Supplements—Tell RunnerDude What You Think And Win Chance at a $25 RoadRunner Sports Gift Certificate!
RunnerDude is interested in your experiences using any of the energy supplements on the market, especially FRS. If you've used any energy supplement, let RunnerDude know how it worked for you by emailing your comments to firstname.lastname@example.org by Saturday, June 27th. Your email will be entered in a drawing for a $25 RoadRunnerSports gift certificate. The drawing will be held on Sunday, June 28th.
Even though I'm on vacation, I try not to lag too much in my running. I usually don't run as much as during a regular week nor do I run as hard but I still like to get in a few runs. Running on the beach I've discovered, can be quite the workout.
Here's a few pointers I discovered while on the run.
RunnerDude's Beach Running Tips:
1. Put on sunscreen, a hat, and sunglasses. My sunglasses are prescription, so I have no choice, but even if you don't wear glasses, the shades will keep harmful UV rays from your eyes as well as help keep the wind from blowing sand in them.
2. Wear your normal running clothes. Don't run in your swimsuit. You may experience some chaffing which wouldn't be too pleasant the next time you hop in the ocean.
3. Unless you're adept at barefoot running, wear you running shoes and socks just as you would on a regular run. Even if you're fine with barefoot running, I wouldn't risk stepping on a shell or a piece of glass that someone has left on the beach. Actually, if you have them, your trail running shoes are probably your best bet for beach running.
4. Be prepared for a slower pace than your regular run. If it's windy like it was this morning, then you'll be a lot slower. Also, running in the sand, even the hard-packed sand by the water, tends to slow you down a little.
5. Try to run around low tide when there's more hard-packed sand on which to run. The hard-packed sand near the water makes for a more stable run.
6. Keep your eyes open for shell hunters and little kids darting back and forth. I almost took out a 4-year-old on my run.
7. Keep an eye out for holes! Abandoned sandcastles or ones that have been wiped out by the tide may have holes. If you're not careful, you'll be in one with a sprained ankle. Not a good thing for vacation time.
8. Probably a good idea to run by time rather than distance. Often that pier you plan to run to is much further away than you think. If your regular run is a 40-min 5-miler, plan on running 20 minutes out and then head back. You're on vacation. Who cares if it's not exactly 5 miles.
9. Just because you're at the beach doesn't mean you have to run on the beach. Check with the local information center to see if there are any local running routes or greenways for you to use. On Emerald Isle, NC, they've built a paved path that follows the main road which runs through some pretty shaded areas.
10. Shake the sand out of your shoes entering the house or you'll get yelled at.
Sunday, June 21, 2009
9. Your Coordination—Running takes you on all types of surfaces that are flat and uneven, especially if you run trails. A runner has to learn how to gain control over his/her body to keep from stumbling and falling. This improved coordination helps prevent falls when not running. This becomes of particular importance as you get older.
10. Your Sanity—Running not only provides the many aforementioned physical benefits, it also provides you with a mental escape, time to think, or not to think, time to enjoy the outdoors and time to be with friends.
Saturday, June 20, 2009
2. Calf Raise—Stand with the balls of your feet on the edge of a step with your heels hanging off the step. Slowly, rise up on your toes. Your body should make a straight line from your ankles, to your knees, to your hips, to your shoulders. Slowly, lower yourself back down. That's one repetition.
Challenge: Try tucking your left foot behind your right heel and do 10 reps. Then, tuck your right foot behind your left foot and do 10 reps.
3. Squat Jump—Stand straight, arms at your sides bent at 90°. Do a deep squat with your arms at your sides bent at 90°. Leap upward with a burst of energy as high as you can go. When you land, go immediately back into your deep squat. That's one repetition.
Alternative: To add an upper body element, get in the starting deep squat position and then put your hands out in front of you with your fingers touching the ground. Then, when you leap upward, raise your arms above you head and extend them as far as you can. Then return to the starting position upon landing.
Challenge: When you're at the top of the exercise and your pelvis is lifted, straighten each leg (one at at time) while still keeping the pelvis level.
8. Side Plank—Lie on your right side, ankles together, your torso propped on your right forearm. Lift your body up until you form a diagonal line from your ankles to your shoulders. Hold for 20 seconds. That's one repetition. Flip to your left side and repeat the process. Do 5 reps on each side.
Challenge: Once you're in the diagonal position lift the top leg toward the sky with your toes pointing forward; then return. Repeat 5 times on each side.
Friday, June 19, 2009
I guess when you've been cooped up in the house all day with three kids and trying to get them to clean the house, do yard work, etc... before going on vacation next week, and getting not much in return but looks of "You talkin to me....You, t-a-l-k-i-n-g to me?", one tends to want to speed up to release the stress. Going back to thrones, I think we have enough empty toilet paper rolls among all the bathrooms in our house to build a fort! I found myself playing Jenga with them the other day (someone took the newspaper out, what else was I supposed to do?) I think I need to inform my kids that it's Recycle, ReNew, ReUse, not Recycle, ReUse, Throw-on-the-Floor. I'm also coming to believe that Linda Blair (spinning head and all) would make a good poster child for all 13-year old girls.
Thursday, June 18, 2009
Don't worry, RunnerDude's Blog isn't going anywhere. It's going strong (thanks to you, the readers) and daily posts will continue as well as the fun contests that you've made so successful.
Wednesday, June 17, 2009
Tuesday, June 16, 2009
This contest is a chance to honor and celebrate those loyal trainers that have served you well, but are past their prime. Take a photo of your most "worn-out" pair of running shoes and email them to RunnerDude at email@example.com by July 1st. That gives you about 2 weeks! On July 2nd, the photos of the top 5 most worn-out running shoes will be posted on the blog for the RunnerDude's Blog Readers to view and vote on. Voting for the posted photos will open on Thursday, July 2nd and will stay open until Sunday, July 5th! Can't wait to see some of these shoes!
In an effort to be green and help others at the same time, consider donating your gently used shoes to Soles4Souls. Don't send your completely worn-out shoes, but if you have some shoes that someone else could still get some wear out of, this organization can put them to good use. [Click here] to find out more about this awesome organization.
The running community has a big heart and the turn out for many of these races is huge. Not only do these races help provide funds for the various organizations, some help provide a structured training program for many new runners to run their first half-marathon or full marathon. One of the first organizations to provide such a program is The Leukemia & Lymphoma Society's Team In Training® (TNT). Over the past 20 years, TNT has grown with over 389,000 participants, from first timers to seasoned athletes. The program now includes training for marathons, half marathons, triathlons, 100-mile century bike rides and hiking adventures.
These charity marthon programs are for great causes but please heed this warning: Enter these programs with a clear mind and a mindset ready to put yourself through some grueling training. Running a marathon has been somewhat romanticized over the years. While raising money for these awesome charities is a noble cause, you don't want to become a running casualty for the cause. Some programs such as TNT have certified coaches that provide training and clinics on fitness, nutrition, gear and injury prevention as well as guide you on your weekly training. Others however basically provide you with a guaranteed marathon entry if you raise X amount for them. Now, don't get me wrong. I don't think these organizations are being underhanded at all. I just don't think some of them truly understand what is demanded of you when you run a marathon. There's a huge difference in training for a marathon and completing a marathon.
As a rule of thumb, most marathon training plans expect a runner to have a weekly mileage of at least 20 miles with a long run of 6 miles before even starting a marathon training program. Depending of the individual it could take 6 months to a year to get to that point. Often, the charity training programs have people who've never run. From what I could tell, none of the charity running programs require a certain mileage base before beginning their program. Most marathons officially close after 6.5 hours. In order to finish within that timeframe, you'd need to run at least a 15 min/mile pace.
My intention is not to dampen any spirits or keep people from supporting their favorite charity. But, I do want non-runners and new runners to know exactly what they're getting into. The fundraising demands for some of these races are quite intense. For some, a couple thousand dollars have to be raised per participant. Some runners get caught up in the fund-raising and forget about the training. Both (fundraising and training) should have equal focus.
If you're an experienced runner, jump right in with both feet and get to training! If you're a newbie, I highly recommend using this year to build your mileage base and pick a charity and race to support in fall 2010. Also, check out the training programs for the various charities. If you're a new runner, select one that's going to provide you with support and training. If the charity of your choice doesn't offer that support; then you need to be willing to find it elsewhere such as your local running club or running store.
Listed below are a few of the many charities that offer half and full marathon programs. Check them out!
• The Leukemia & Lymphoma Society's Team In Training®—Rock n Roll San Antonio Marathon Nov. 2009; Women's Running Magazine Women's Half Marathon Nov. 2009; Honolulu Marathon Dec. 2009; Disney World Marathon Jan. 2010; P.F. Chang's Rock n Roll Marathon Jan. 2010
• Team Ronald McDonald House Charities—Bank of America Chicago Marathon October 2009
• Team Challenge Crohn's & Colitis Foundation—Rock n Roll Las Vegas Half Marathon December 2009
• Arthritis Foundation's Joints In Motion Training Team—Reggae Half and Full Marathons Dec. 2009; Walt Disney World Half and Full Marathons Jan. 2010
• St. Jude Hero Charity Athletes—Zooma Denver Half Sept 2009; Bank of America Chicago Marathon Oct. 2009; Marine Corps Marathon Oct. 2009; US Half Marathon Nov. 2009; St. Jude Memphis Marathon Dec. 2009
• Children's Tumor Foundation Endurance Team—Philadelphia Distance Run Half Marathon Sept 2009; Portland Marathon Oct. 2009; Rock n Roll San Jose Oct 2009; Twin Cities Marathon Oct. 2009; Hartford Marathon Oct. 2009; Bank of America Chicago Marathon Oct. 2009; Long Beach Marathon Oct. 2009; Columbus Marathon Oct. 2009; Marine Corps Marathon Oct. 2009; New York City Marathon Nov. 2009; Rock n Roll San Antonio Marathon Nov. 2009; Las Vegas Marathon Dec. 2009; Tucson Marathon Dec. 2009; Disney World Jan. 2010
The video clip below will give you more insight into the Team in Training Program.
Check out the video clip below to learn more about the Crohn's & Colitis Foundation's Team Challenge program.
Check out the video clip below about the Arthritis Foundation's Joints in Motion program.