In 2009, I was determined to become a runner. No casually, not someone who runs every once in awhile no, a full-blown, competitive athlete. How did it go? Better than I ever could have imagined. I lost 60+ lbs. ran two marathons (one of which went very well) and through making various mistakes managed to become dialed in as a runner. These mistakes I'm referring to range from running in the wrong shoes to wearing the wrong gear during my first 26.2 trek. Through these mishaps I learned many lessons though there's one mistake I believe I was smart enough to avoid.
Dependence in running is not a good thing. The more that you depend on, the more there is to stress over/worry about. For example, I ran with a guy earlier this year who absolutely had to listen to music while running. He couldn't get through more than 2 miles without it. He later suffered knee problems and abandonned the sport. Running with music blaring is a poor idea for three reasons. One; it's dangerous to take away one of your senses when your out around cars, stray dogs etc. Two; it's another object you must hassle and potentially be distracted by before and during the run. And three; it keeps you out of touch with your running environment, meaning that; instead of enjoying the various sounds during your run, Lady GaGa is blasting in your ears taking away something you should enjoy. I know this sounds preachy, and trust me I'm a huge music-fan but I can't stress enough how advantageous it can be to learn to run WITHOUT the tunes. If you must have it, try and get through the preliminary training stages without it. You don't need something else to depend on.
This applies to your running "fuel" as well. If you get used to taking 6 water bottles plus 4 gels strapped around your waist on each run you will become
overly-dependant on these items. I'm not advising you to tackle an 18 mile run unequipped but consider testing yourself to find out how much you really need. During my first marathon expo I was advised to bring a whopping eight gels on the run. Not only was this bad advise it's a huge hastle trying to tope this much "food" on such a run. At the 2009 CIM I had approximately two GU chomps and one sport bean That's it! Throughout my training I taught myself to only use what I need. I'd bring one handheld bottle of water and one bag of Sportbeans. It worked for me. I believe runners often overestimate how much they really need to have. Granted, everyone is different. Some elite runners swear by a greater intake of gels, water, etc. and it works for them.
The less you depend on, the stronger you will be. You'll have less limitations and a greater range of versatility.
Wednesday, December 23, 2009
Tuesday, December 8, 2009
CIM 2009 - REPORT
CHIP TIME: 3:15:44
CONDITIONS: 29-31 degrees, Windy
COURSE: Mostly flat, some nice downhill stretches, bland scenery
CROWD: Jammed for about the first 5 miles, spread out for most of the duration
Is the CIM course really as fast as they say? No. I don't think so. Granted there are some nice lengthy stretches of downhill slope but mostly it's flat and a bit hilly. The dreaded final six miles are nice with the Sacramento crowds cheering and flat city streets, But I have to admit, I do feel silly for running all those extreme downhill courses in training. It's not necessary. While it can't hurt to be familiar with hilly running I may have gone a bit overboard. This race was freezing cold. I know the cold is a runners friend but this weather felt very sharp and biting. When the winds kicked in scantly clad runners were wincing feeling the harsh conditions. I wore a Brooks jacket on top of a nice Asics long sleeve pull-over. I opted to wear my Saucony pants over shorts as well. This was one one of my better decisions. After the disaster I faced in Reno's marathon earlier this year I wasn't about to get caught in freezing rain again (though It didn't rain luckily). Everything went very smoothly. Mile 22 on was a little harsh but I kept pace and nearly qualified for Boston. Shaving over a half and hour off my previous time is a pretty big feat for me, (not to mention beating my Dad's time). I'm very pleased with the experience overall even if I did have a bit of a rough post-race (upset stomach, extreme cold and fatigue). It was all worth it. Now, I can focus on posting a 3:10 for my next race.
CONDITIONS: 29-31 degrees, Windy
COURSE: Mostly flat, some nice downhill stretches, bland scenery
CROWD: Jammed for about the first 5 miles, spread out for most of the duration
Is the CIM course really as fast as they say? No. I don't think so. Granted there are some nice lengthy stretches of downhill slope but mostly it's flat and a bit hilly. The dreaded final six miles are nice with the Sacramento crowds cheering and flat city streets, But I have to admit, I do feel silly for running all those extreme downhill courses in training. It's not necessary. While it can't hurt to be familiar with hilly running I may have gone a bit overboard. This race was freezing cold. I know the cold is a runners friend but this weather felt very sharp and biting. When the winds kicked in scantly clad runners were wincing feeling the harsh conditions. I wore a Brooks jacket on top of a nice Asics long sleeve pull-over. I opted to wear my Saucony pants over shorts as well. This was one one of my better decisions. After the disaster I faced in Reno's marathon earlier this year I wasn't about to get caught in freezing rain again (though It didn't rain luckily). Everything went very smoothly. Mile 22 on was a little harsh but I kept pace and nearly qualified for Boston. Shaving over a half and hour off my previous time is a pretty big feat for me, (not to mention beating my Dad's time). I'm very pleased with the experience overall even if I did have a bit of a rough post-race (upset stomach, extreme cold and fatigue). It was all worth it. Now, I can focus on posting a 3:10 for my next race.
Monday, November 23, 2009
Treadmill Speedwork - My method
TREADMILL SPEEDWORK 1: 10X4's
Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 10 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 0.5 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute.
Slow back down to 8.5 speed (or marathon pace) for 10 mintues and repeat.
Repeat this every 10 minutes for an hour in length. Increase intensity for the last 10 minute segment.
60 minute = 4 intervals of speed increase.
TREADMILL SPEEDWORK 2: 5X6's
Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 5 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 1.0 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute (or max sprint).
Slow back down to 8.5 speed (or marathon pace) for 5 mintues and repeat.
Increase base speed to 9.0 at the 30 minute mark.
60 minute = 6 intervals of speed increase.
This is a good way to work on speed without having to go to the track. I recommend ramping up these workouts as often as you can if your PR goals are lofty. They significantly helped me get to a 3:15 PR this winter.
Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 10 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 0.5 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute.
Slow back down to 8.5 speed (or marathon pace) for 10 mintues and repeat.
Repeat this every 10 minutes for an hour in length. Increase intensity for the last 10 minute segment.
60 minute = 4 intervals of speed increase.
TREADMILL SPEEDWORK 2: 5X6's
Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 5 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 1.0 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute (or max sprint).
Slow back down to 8.5 speed (or marathon pace) for 5 mintues and repeat.
Increase base speed to 9.0 at the 30 minute mark.
60 minute = 6 intervals of speed increase.
This is a good way to work on speed without having to go to the track. I recommend ramping up these workouts as often as you can if your PR goals are lofty. They significantly helped me get to a 3:15 PR this winter.
Monday, February 9, 2009
Current Shoes / Insoles
Saucony Hurricane 10 (Green/Silver) *****
Superfeet (Green) ****
- This combination completely solved my severe shin splints. After receiving advise that the Hurricanes might be a little than foot required support wise; I tried a few other shoes. These are unmatched so far in terms of overall performance. The Superfeet insoles add a nice amount of stability with added arch support. My only complaint is that they stain socks and squeak after a few weeks use. Still, these are great and those minor drawbacks are nothing if they help prevent injuries.
Brooks Cascadia II (Toad Green/Red) ***1/2
Superfeet (Green) ****
- I bought these for an exceptional price (45.00) and had read that they were a reliable choice for a moderate trail shoe. The shoes are looks-wise some of the most original and vibrant trail shoes I've seen. Unfortunately, they're not so hot performance wise. The problem is their flat base. Most trails have rugged terrain that require some flexibility for maneuvering over rocks, mounds etc. The Cascadias are completely flat. It's also a very unresponsive shoe. It seems like their design is geared toward smoother trails. My next trail shoe will need more of a contoured fit and shape for rugged off road endeavors.
Brooks Ghost (White, Carbon, Cajun) RATING PENDING
- Buying shoes for their appearance is not smart, but I couldn't help it with these. They have to be some of the nicest looking shoes on the market. I branched out to Brooks and Asics just to get a wider spectrum of choice in the world of running footwear and so far these are my favorite looking shoes. I just received them today and upon trying them out there's no doubt it my mind that I would be swifter wearing them. They're light and smooth with a sprung toe which makes you feel like accelerating. I just hope they don't keel my shins. I'm hoping to use them for a upcoming 10k but I doubt they'll overtake the Hurricanes in terms of performance.
Superfeet (Green) ****
- This combination completely solved my severe shin splints. After receiving advise that the Hurricanes might be a little than foot required support wise; I tried a few other shoes. These are unmatched so far in terms of overall performance. The Superfeet insoles add a nice amount of stability with added arch support. My only complaint is that they stain socks and squeak after a few weeks use. Still, these are great and those minor drawbacks are nothing if they help prevent injuries.
Brooks Cascadia II (Toad Green/Red) ***1/2
Superfeet (Green) ****
- I bought these for an exceptional price (45.00) and had read that they were a reliable choice for a moderate trail shoe. The shoes are looks-wise some of the most original and vibrant trail shoes I've seen. Unfortunately, they're not so hot performance wise. The problem is their flat base. Most trails have rugged terrain that require some flexibility for maneuvering over rocks, mounds etc. The Cascadias are completely flat. It's also a very unresponsive shoe. It seems like their design is geared toward smoother trails. My next trail shoe will need more of a contoured fit and shape for rugged off road endeavors.
Brooks Ghost (White, Carbon, Cajun) RATING PENDING
- Buying shoes for their appearance is not smart, but I couldn't help it with these. They have to be some of the nicest looking shoes on the market. I branched out to Brooks and Asics just to get a wider spectrum of choice in the world of running footwear and so far these are my favorite looking shoes. I just received them today and upon trying them out there's no doubt it my mind that I would be swifter wearing them. They're light and smooth with a sprung toe which makes you feel like accelerating. I just hope they don't keel my shins. I'm hoping to use them for a upcoming 10k but I doubt they'll overtake the Hurricanes in terms of performance.
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