Amazing Womans 2008 Olympic Marathon
I have to say, I have watched the Olympics a lot and it has been exciting to see so many great competitors. I enjoyed the swimming and Michael Phelps and all the others, but track and field is certainly what I love to watch. It just so happens that I got to watch the Marathon and it turned out to be a great race. Not for the US, but a great display of running in front. Pre would have loved the winner.
Funny Commercial
Everytime I watch a triathlon I think of this commercial. One day I will experience it.
A Great Week
One of the decisions I made in june when deciding not to train for a fall marathon was that I ended up running because I had to and it started to become more about quantity rather than quality. I started to look back at my training and wanted to understand how I have progressed. For 5 1/2 months I ran , progressed, lost weight and completed a marathon; however, my fastest run never inched below 9:00 min miles. Since I ran the marathon, 95% of my runs have been under 9:00 min pace per mile and most of them have been way below.
So , looking back I realize that all my running was consistent and I did my training, but I never ran fast. Ok, now some folks may think 9:00 min miles are fast and believe me they are, but I’m used to running much faster.
Lately, I’ve been putting into my workouts Fartleks, Intervals an just plain - RUN AS FAST AS I CAN UNTIL I ALMOST THROW UP.
Fartleks are great because they are not planned.
Fartlek, which means “speed play” in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
Intervals are more planned out and I usually try and do 1/4 mile intervals. I should head to the track and do 10×400’s or something like that but really , the nearest track is out of commission for the moment.
Interval pace is faster than your lactate treshold pace. It is the pace at which you feel lactic acid building up in your legs. You will not be able to hold this pace for miles and miles without having to slow down.
Now, running as fast as you can is similar to running a race and what I’ve realized is that my legs now can’t run much slower than my average pace of 8:30 min per miles. It is strange , but I’ve felt good since I’ve lowered my mileage and tried to spend more training time on quality workouts.
On tuesday I ran like the wind. I sprinted really hard. It was a difficult run and I almost threw up at the top of my hill , but it felt like I gave it my all.
On Wednesday I ran 6 miles and I certainly felt the run from the previous day. My legs felt rubbery and I didn’t seem to have it, but looking at the final results, I ran pretty good.
After taking 2 days off, Saturday’s run turned out to be extremely easy. I have no idea why but I planned on running 6 miles but felt pretty good so I pushed it a little longer. I felt good and again put in a good time. With the heat it turned out to be a tough run but I enjoyed it.
Sunday’s run hurt. My legs felt extremely sore, tired, rubbery and they seemed to be saying “Um, you shouldn’t run today, just stay home and watch t.v.”. I pushed hard, harder and hardest and finished the run feeling good about myself. It was the slowest I’ve run in a awhile but putting in 7 1/4 yesterday and running almost 6 today, I’m happy with the results.
Overall a great running week. I seem to be getting back into it and it feels good.
Your Nemesis
Do you have a nemesis? No , not an arch nemesis like the Joker , but one that when you run you just need to beat. It could be your neighbor who thinks they are better than you or maybe it is your own little voice in the head which you fight constantly to try to force out. Think positive and maybe your nemesis will go away. One of my nemesis’s is actually an object that I’ve been battling for 8 years. This object is tough, kicks my butt almost every workout. At times, I truly have to avoid it. I need to get away from the site of its long steep path. I can’t stand it at times. I have conquered it many of times, at times I have even beat it (well, in my own way I guess), but most times it wins.
What is it ? Well, I live at the top of a hill. Granted, in the winter time it is a different kind of nemesis, but now I have trouble while bicycling and also running. The hill is my nemesis. Yep, it is tremendously hideous , but on those days that I run up it at full blast (yep, I do), or those days I pound my mountain bike up or on those days my tri-bike kicks into gear and allows me to pump the legs at full speed, I feel like Lance Armstrong.
My hill is a 6.5% grade which is pretty steep. It is about .2 miles pretty much straight up. The bottom of the hill is slightly steeper but evens out for about a 3-5 second flat.
It is my own little hell.
Lately , I have been running full blast up the hill. What usually takes me 1:11 seconds has been taking me about 40 seconds…I am running what I believe at about 7:00 to 8:00 minute miles straight uphill. It is in incredible feeling and I must say : very satisfying to conquer this nemesis.
I do feel it the next day so my nemesis certainly has the last laugh, but one day I will not even cringe when I hit the bottom of the hill.
What is your nemesis ? I remember being in Chicago and every morning at 5a I would be at the gym, on the same treadmill , next to the same girl. We would always run at the same speed until one person began to push it. It was a great little fun, but she was a tough nemesis and I’ll tell you, she kicked my butt more often than not. However, I felt I had the ability to beat her on any day. Sometimes the hill is not conquerable. It is just too darn steep.
You Know Your A Runner When
So, when do you really know you are a runner.
- you call four miles an easy day.
- you try to convince people to run a 5k because it’s “only” three miles.
- you no longer have to explain to your friends why cotton isn’t the best choice for running attire.
- you know what it means to hit the wall
- you look at other people’s running shoes to see if they really run.
- you can say fartlek without laughing
- you pass a runner while driving and are envious.
- you enjoy running in the rain
- You know you’re a runner when you get out of bed voluntarily at 5:30am or earlier to go for a run. Without having to set your alarm clock.
- if you trip and fall, you’re able to stop your watch before hitting the ground.
- you know your resting heart rate
- you can use endorphins in a sentence.
- you eat so you can run.
- you know every 10k time you ever ran.
- you care who Emil Zatopek is.
- you hearing the “Rocky” theme song and it gives you goose bumps.
- people think you’re in a whole lot better shape than YOU think you are.
- You know you’re a runner when you know who Pheidippides was, and can spell it correctly. In any of its variations.
- you generate more laundry than a newborn.
- you believe that beer drinking is “carbing up”.
- you have a very distinct “watch tan”
- you think of distances in terms of mile repeats.
- shaving 5 seconds off yesterday’s time makes you feel great the whole day long.
- you are not embarrassed to show someone where your hamstring “really”
hurts. - you find yourself saying, “it’s not really a hill…”
- you’ve ever relieved yourself in a heavily wooded area.
- you spit
- you come back after an hour-long run and your spouse says, “That was fast. I didn’t expect you back so soon.”
- you smirk at people who tell you that you run too much or are crazy for enjoying a run.
- your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs.
- on trips, you find it entertaining to see how fast you can convert speeds and distances from miles to kilometers and vice versa.
- you fly with your running clothes and shoes in your carry-on bag.
- all your friends think you eat too healthy.
- you not only eat gels, but you know the best flavors of every brand.
- you consider pasta a food group.
- when the sports drinks are in front of the soda, beer, and juice in your fridge.
There is certainly more, but these were some of my favorites
Got any
I love japanese game shows and well, this is running related. You know your a runner when you can run on a treadmill and eat cookies
Where it all began
So, I grew up in Saudi Arabia. I am an Aramco brat. There is so much to explain when I say that, but really on my running blog I don’t want to get to much in depth, however this is where I found my love for running. The weather was almost always hot or hotter and being that there was limited television, we kids always had to do something with ourselves. Most of us where out playing some kind of sports.
I found running fun and challenging. I won a bunch of races while in the Kingdom, but the one race that stands out is the Jingle Bell Run (5k). 1981 and it was a battle between me and Randy S. Not for first place in the race, but we were battling it out for first place in our age group. I was 13 and didn’t really know how to run a race. Neither did Randy. We ran really fast for the first mile and I believe we were running side by side. Then we bonked. First it was me and I had to stop and walk. He ran past me, but about a .25 of a mile and me picking up my tired butt, I passed him. We continued to do this walk/sprint walk/sprint up until the last 400 meters. Then for some strange reason I had spring in my legs and bolted to the finish. Winning the race. It started my love for running and racing.
Funny thing, is that I had to walk another 3 miles home that day and from what I remember it was steaming hot out. But , who cared, I was a kid and I won a race.
A nice video (things have certainly changed) of where I grew up.
Excuses for Not Running
Ok, so I’ve had a few months now since I accomplished a huge goal. I’ve had some time to relax and enjoy sedentary life. Ok, not quite sedentary, but I haven’t run the miles like I was during the winter. Usually, that is ok as long as I don’t eat too much and drink too much. So, at least I haven’t done those two things. Oh, wait, I have.
Good news is that I haven’t gained too much weight and the even better news is that I’m now running more consistently and also faster. My goal is to introduce more bicycling and yes, the dreaded swim real soon. I will become a triathlete within the year.
So, I decided to compile a list of Excuses for not running. This is in no particular order (except for #1)
#1 - On most lists the number 1 excuse is I have bad knees. Now, I know this really can be a problem, but really if you run properly, and at a slower pace, I bet you can run.
#2 - I’m not a runner - Ok, but you can become one. Anyone can become a runner. There are so many plans out there , you can be a runner. Sign up for a 5k and do it. You will thank me later. Need a plan (Couch To 5k)
#3 - Believe it or not, I actually heard this from someone I know. I don’t like to sweat. Um, what if you are walking up stairs with your boss and you are overweight. What do you think will happen.
#4 - I don’t have time. Ok, now I can actually understand this one, however I get up every morning at 4:30 am. I have a 2 hour commute back and forth and don’t usually get home until 5:45 and sometimes 6:45. During the winter months, I would eat and go to the gym. Now with the summer upon us I just bite the bullet and run. I eat an apple when I get home and then out the door. You have time.
#5 - I get bored easily. So run a different route. If you run on a treadmill, go outside. Run at different paces. Do fartleks or intervals. Run without timing yourself. Try and beat your record on the same course you run.
#6 - It’s too hot or cold outside. Nope, you can’t use that one. Running in any weather is all about clothing. When its cold, layer up. When it’s hot, layer down and bring water with you or run a loop with plenty of water.
#7 - I did not have the energy. Run slower, eat or drink some carbs before your run.
#8 - I wanted to run but things got in the way.. Plan your run like you would a business meeting. Block that time off so noone or nothing can take its place.
#9 - I have a hang over. Well, that is your fault. Sweating sometimes makes the hangover go away.
#10 - I’m on vacation. Perfect, you don’t have any other distractions. What, you are on an island ? Well, run along the beach. In a foreign city, pull up google maps and run a quick 5k. See the world from a runners eyes.
Ok, so there are a ton more. If you have more, leave a comment. I just might start a page here at the site so we can compile a good old list.
This is giving everything you have
Wow, this is an amazing little piece of video. Two guys giving it their all. One fails, but puts on a good show.
Love Running Fast
Ok, let me preface that fast to me , might be slow to you, but I’m quite proud of my 40 year old body running sub 8:00 min miles. Now, I have run faster in my life time and even ran a 6k race two months ago at this same pace. I’m still extremely happy mainly because I feel relaxed running at this speed. Some days, I don’t feel it, but there are days I feel like I’m running like the wind.
What is nice is that I ran a negative split. I ran an out and back course so I was able to time the half-way and I ran 13:27 out and 12:48 back. I ran my last mile in 7:45. Wow, I feel good.
My wife (RunMelRun) and I are signed up and ready to run the Canal Diggers 5km on Sept. 14th. It should be a great race and a good time. (Check out the race). It looks as if it will be a fantastic race.
Historical Course including Green Island, Kelley Square, Harding Street, Millbury Street, Water Street, Union Station, Major Taylor Blvd, DCU Center, Main Street & City Hall
Follow the path of the Blackstone Canal as it once flowed through Worcester, MA
So to get motivated one of the great tips I’ve read is the following:
Make sure your exercise plan has a purpose (i.e., to run a 5k, train for a triathlon or hike an 8,000-foot peak). Once you have a detailed training plan to follow you’ll be much more likely to follow through with a regular routine, and your fitness will improve much more rapidly.
This is what has been missing. I need to sign up for a race to follow through with my goals. It shall be fun.
Running Fast - Yahoo
Ironman USA 2008
Some video footage of the Ironman USA this year. I didn’t attend, but this is one of Ironman competitions I want to do within the next 5 years. So, it is always nice to see how it is run. Even in the rain.
