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Wednesday, October 31

Another Good Reason to Run

Another good reason to run - less chance of developing Dementia later in life. So besides mental stimulus like Sudoku, exercise has shown to be beneficial to our brain. I’m suspecting an increase blood flow to the brain keeps it happy.

“Exercise also boosts metabolism, decreases stress and improves mood and attention, all of which help the brain perform better.” –MSNBC
Today’s run was cloaked in fog. I had to be vigilant for vehicles. I’m amazed at how many people drive around in the fog with their headlights OFF.
I also spotted various porch side Halloween decorations along the way. Sadly, not as many indigenous pumpkins this year – lot’s of ceramic and plastic ones…probably from China.

This year's pumpkin

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Monday, October 29

Running Information Overload

There are a lot of places to exchange info on running now – thanks to the World Wide Web. Years ago we had to rely on books and/or running clubs.
But now, I feel a little overwhelmed...information overload!
(This term was actually coined in 1970 by Alvin Toffler in his book Futue Shock.)
I try to gleam tips from runners’ blogs when I have time.
Complete Running has 1300 RUNINING related blogs listed!
I find the fastest place to exchange running tips or find information on training or injuries is in the running discussion forums.
I frequent:
Cool Running – They even have a Jeff Galloway section.
Running Times
Runner’s World
Runner's Lounge

Have a great Monday!
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Saturday, October 27

One Week Eval

I successfully completed week 1 of the Red Plan from Daniels' RUNNING Formula book. (4 week repeat session for 16 weeks.) This type of structured workout is new to me. (I didn’t start running until I was 23 years old.)
Did a few modifications - transformed the 1000 m into miles since I don’t have a nearby track to run on. [1000 M = 0.621371 mi.] I had no problem with 6 reps of .5 mile with 1 min rests. I will bump the distant up to the actual .62 mile next week. Also I had to do my 4th run at the gym on the treadmill – ugh! [Listened to this insane mp3 on the tread.]
Evaluation so far:
Pros

  • Found a new running speed – moderately fast - by using Daniels’ prescribed VDOT pace. Not super fast but moderately fast. Tempo Runs twice a week can help you run faster. I actually felt like I wanted to run faster – but stayed within his training guidelines. (It was super easy to monitor pace by wearing a Garmin Forerunner - Thanks FS!)
  • Permission to do easy runs. Daniels defines Easy Pace Running as; “they are, or should be, free from trouble or pain.” 60% effort.
  • I had an increase interest in run days. Variety is the spice of life.
  • Allowed me to concentrate on my form.
Cons
  • Bouts of nausea, not sure if they were related to training or just some passing malady.
  • I found the stride work strenuous. Strides are 20 – 30 sec quick light runs with 1 min rests.
  • Running faster on flat roads means being more aware of traffic. No Zen moments while running.


Moonset Thursday morning before my run.
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Thursday, October 25

T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures or links of your old favorites and I will post them here!
[Click envelope on the side bar for my email address.]




T-Shirt Archives
Daily T-Shirt fix
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I’ve had a tough week – even contemplating abandoning my blogging practice...
On the weekend I will post a summary of my first Week training using Daniels’ Running Formula.

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Monday, October 22

Red Zone Training

I was impressed with how well this first phase went. I was hesitant at first as I have not been pushing myself lately...
I made good use of a borrowed Garmin Forerunner to monitor my speed and distance.

Workout
10 min Easy
3x [1 mile at Tempo Pace] with 1 min rests
10 min Easy
Total = 5.23 miles

I actually had a hard time maintaining my set tempo pace - especially during the third leg. I just wanted to run faster! All and all it was a great run.
And the 10 min cool down -> sweet.


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Saturday, October 20

Billboard Words

Ran the back roads today - 5 miles in the rainy wind. I looked like I had taken a shower with my clothes on. Along the way spotted few walkers with dogs but only one runner – he had his hoody on.

Noticed these words on a churchyard billboard.


The minister must be a runner.

Hope your run day was drier than mine.

GO DUCKS!

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Thursday, October 18

T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures or links of your old favorites and I will post them here!
[Click envelope on the side bar for my email address.]


Thanks Jodie Ray.
I really like this one!
Are there any other SPACE theme running shirts out there?


T-Shirt Archives
Daily T-Shirt fix
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Wednesday, October 17

Red Intermediate Plan

Finished reading Daniels' RUNNING Formula book last week and was quite impressed. I was able to sift through the élite training jargon and find lots of helpful information for the non professional runner.
To set training intensities, such as your tempo pace, he uses your last race results. – Kewl!
Using this data he assigns an individual VDOT #
Then using his VDOT table you find a set of tailored training speeds.
I like this system better than using your max HR as a guideline. (My heart skips about most runs so not giving an accurate picture. I know, lay off the coffee...)
I plan on trying his Red Intermediate Plan next week. It sounds challenging, but I’m ready for a change. More about the exact nature of the workout next week.
I will probably stick with this program till January and then start up the half-marathon training program by Galloway in prep for the Eugene Marathon race in May.

Luckily - today’s run was rain free!

start to finish

bivalvular mushroom
pit pull in the window
the daze of a yellow maple

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Monday, October 15

Bitter About Litter

I am not an essayist but on behalf of Blog Action Day,
I am going to try and write a post on something that concerns the environment. And that topic is litter - an insidious disease that invisibly spreads.
As a runner and outdoors person, I am exposed daily to this contamination of the planet.

“Americans generate more then four pounds of trash per person…redundant packaging, all of which now litters every corner of our planet and is found washed up on even the most remote beaches.”
- Garbage Land

Kara photo local garbage

With this post I hope to achieve two things:

1. To have at least one person – stop and think before they toss an empty chocolate bar wrapper out the car window.
2. To encourage at least one runner to pick up an empty plastic bottle and deposit it into a trash receptacle. [Better yet - take it home to recycle.]
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I won’t be discussing what litter does to the environment or about the harm done to the flora and fauna. It should be apparent to anyone who can see, hear or feel.

Solutions

Years ago (1961-1983) in the United States, a campaign (PSA) was started to highlight the damages done by polluting our environment.

Pollution Prevention: Keep America Beautiful

During the promotion - Keep America Beautiful local teams had helped to reduce litter by as much as 88% in 300 communities.
(You can view the Iron Eyes Cody TV commercials here.) I think it’s time for another public awareness program about litter. Hopefully the internet via such initiatives as Blog Action Day will also be a venue used to promote and encourage ideas about the prevention of littering.

Stop buying water in bottles! And at races stay away from paper cups – bring your own. This picture of actor Matthew McConaughey and Lance Armstrong shows Matthew running with a reusable drinking cup.
"There aren't many things that are universally cool, and it's cool not to litter. I'd never do it." - Matthew McConaughey
See more about Water Bottle dilemma here.

Provide additional trash receptacles. I know, someone has to empty them. But as a hard working taxpayer, I vote YES for more trash cans.
(Finnie, W.C -- Field experiments in litter control.) Found that highways with trashcans in sight reduced the trash by nearly 30%. When greater numbers of trashcans were present, littering decreased. No surprise. But he also found that colorful garbage cans reduced litter by 14.9% over baseline levels. Brightly colored cans resembling birds were even more effective...
If you build them, they will come!

Related
Litterbugger - a definition.
Eco-Runner - a runner with a purpose.
Litter so eloquently described –> "On the Way to Work"
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Saturday, October 13

Happy To Be Home

I’m guessing why Canadians are great runners :. I’d be running everywhere too - if I had to pay that much for Gas!
[Just kidding]
I took in some magnificent scenery. On the few days I did manage to run, I was able to share rustic running paths with other fellow runners and walkers. Running has no confines.
I ran a nice 6 miler this morning. The pain in my left glut eased off as I warmed up. (Note: bowling once a year – is not recommended.) I’ve switched to pants now as the mornings are cool and foggy – perfect.
So happy to be home.


One of the trails I ran.
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Friday, October 5

Going to Canada

I'm on my way to Canada for a week. Its Canada’s Thanksgiving this weekend. {Most of my family resides in Canada.}

Looking forward to:

New Running Paths
I love exploring while running. I was briefly lost once in a subdivision of track houses.kara

Using my American Passport
This has been on my platter for a number of years – finally I can breathe easy and enjoy the crossing.

Reading Time
Time to focus on my new training book - Daniels' RUNNING Formula. (Bringing some fiction too, The Cabinet of Curiosities and The Bridge of San Luis Rey.)

Cooler Weather
Packing my gloves, rad pants and earband. I find running in cooler temperatures invigorating!

Fall
My favorite time of year - the colors and apples, the softness of the leaves underfoot.
Absolutely the best time of the year!
~
PS
Good luck to all the runners in this weekend’s Chicago Marathon

adopt a turkey

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Thursday, October 4

T-Shirt Thursday

Memory tripping with worn race shirts. Send me pictures or links of your old favorites and I will post them here!
[Click envelope on the side bar for my email address.]



T-Shirt Archives
Daily T-Shirt fix
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Wednesday, October 3

Training Goals

I watched the video at Nike on “Meet the Gouchers” after my run this morning. Talk about a competitive couple!
Anyways, what really hit home is how Kara changed from short distances to longer runs. She ran a half -marathon in England last week and won it with a time of 1:06:57 Inspiring. I wonder if competing with her runner husband has spurred her on.
[Adam Goucher, Kara’s husband, time - 1:03:15]
You don’t actually know what your body’s limits are until you push it.
I really liked the slower pace of the half marathon, but I didn’t like the wear and tear all the training miles took on my body. So I’m back focusing on running a faster mile. (At least until the end of the year.)

Did you checkout The Gouchers shoe rack! A shoe for every moment. (I guess it helps to have Nike as your sponsor.)

Podcast interview at Final Sprint with Kara Goucher

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Monday, October 1

Special Guest

The Oregon Duck was mixing it up with the runners after the race yesterday. He gave out the awards to the kids for their excellent 2k Fun Run. (Everyone got a ribbon and goody bag.)
I think this a great addition to adult run events as many runners have kids who run too. And I love cheering them on – they try so hard.
A few take it too serious and start crying – prepping them for real life competition.
Of course everyone was asking the Duck how his team was feeling after the heartbreaking loss to the Cal Bears. He just shook his hips (tail feathers) and pointed to the sky – next game we win!