Video showing Nick Symmonds, (who trains in Eugene, Oregon) passing the leader in the last 100 meters to win the race!
{Scroll down to New American Stars Emerge then click on video}
800-meters... so that's 4 times around a 200-meter indoor track in 1:48.73 ! 
A picture of Nick Symmonds - check out his thighs!
No, I'm not happy with a max hr of 200 bpm! (Resting 49) Maybe I need more Iron?
With each footstep runners crush red blood cells - reducing circulating Iron.
An Iron deficentcy can make you tired, slow you down and even plateau your aerobic gains.
Symptoms:
· Constant tiredness
· Pale skin
· Cold hands and feet
· Brittle nails
· Increased heart rate
Ref: Prevent magazine, NIH
As a vegetarian I don't have any spare Iron to waste. Vegetarian Books
However this article from the NIH suggests I may need more.
Many men and women who engage in regular, intense exercise such as jogging, competitive swimming, and cycling have marginal or inadequate iron status [181-85<]. Possible explanations include increased gastrointestinal blood loss after running and a greater turnover of red blood cells. Also, red blood cells within the foot can rupture while running. For these reasons, the need for iron may be 30% greater in those who engage in regular intense exercise.Sources of Iron include;
1 - gov
I found a local run that observes Earth Day - The Recycle Run 15K & 5K on Sunday, April 22, 2007
Included in the list of activities -" Care to recycle an old race t-shirt?" What a fun idea - to peruse old race shirts. Many are classics!
I won't part with my revered SUN RUN t-shirt. This spectacular race had over 30,000 runners that year. The elite crossed the finish line before I even reached the start line.)
Unfortunately, The Recycle Run is held a week before the Eugene Marathon.
I'm still in training for the half, so not sure it would be wise to enter - but I should volunteer...
Earth Day April 22, 2007
I don't feel hungry or thirsty at the 7 mile mark - minor or major detail?
Dawn takes with her on her long runs water, pretzels, gummies, and chocolatey puffed wheat squares. (Ok)
Curtis has a banana before and then brings a cookie or two.
I read somewhere you should be eating something after one hour of running to keep up your energy. But scanning online today I found this quote:
"The first thing to cause muscle fatigue isn't stress, lack of sleep, lactic acid, or muscle-fuel levels; it's dehydration!"
I did have a pre-run coffee {bad} and a handful of cheerios but only a small amount of water as I have bladder issues.{dont ask}
Maybe I should run along the park where water fountains and communal potty outlets are available. I'm not convinced yet, that I need to carry snacks. {I have visions of my dentist shaking his head -> "Eating sweets and not brushing your teeth!}
In the midst of gusty winds I tug on my cap as my ponytail tosses from side to side. This activity is slowing me down.
But what about wind resistance - does it actually slow you down? Yes it can. And there are a number of variables to consider, like size, speed and remember this - > clothing.
The cap alone was probably a big factor, never mind my baggy water resistance pants...
"Wind resistance can be reduced significantly by clever design of clothing."
So on windy days reconsider your outfit: Reduce Drag.
- try shirts with small ribbing running down each side of the chest.
- forget the hat. (I wear caps to reduce sun exposure.)
- tights. (NO I will never go back to tights.)
- wear shorts
- get some kewl aerodynamic shades.
"A head wind reduces a runner's speed more than a tail wind aids it."
--
ref. - What factors affect a runner's speed.
Running barefoot in the sand -> soon!
I'm off to the Oregon Coast for the weekend.
No alarms - just hikes, hot tubs, and happiness!
"As I got older I had injuries to my hamstring. I found that wearing shoes gives me more support and protection from injuries." - Zola Budd
The view from my new workout center; lanes of choppy blue pool water with the occasional head of a lap swimmer bobbing by.
I finally went back to the gym, after weeks of deliberation. 24 hr fitness in Eugene sold out their franchise and the new company wanted to charge me more fees.... (noway)
So the local rec centre is my new hangout. No fancy equipment or hot dressed babes, just me and the seniors.
Worked my quads +++
According to an article in the latest Runners World (Healthy Knees) strengthening your quadriceps keeps your patella from sliding about = less cartilage damage, etc. Good news for runners.
My problem is my quads are stronger than my hamstrings...but I wlll save that story for another day.
If you have any knee issues this article (Healthy Knees) is for you.
illustration by Henry Gray (1825 -1861)
Roses are red
Violets are blue
I need new shoes
Will Reeboks do?
Have a special Valentine Day.
~
with
Sushi and cupcakes and chocolate and...
We followed the leader - entering the loop then circling back to the Finish Line. Four miles, for the coveted Chocolate Truffle.
There were a few less folks this year probably due to the rain clouds. So a hearty bunch!
Thanks to the organizers (CPY) and all the volunteers -> great job.
Despite the cold wind, I kept a very steady pace and was pleased with the results - a tad faster than last year.
~
observations...
#419 Unknown, Runner OR M 99 39:37.05
"Real learning comes about when the competitive spirit has ceased."
- Krishnamurti
It has been a concern of mine, the longer I run - the further away from home I will be... Is this safe for a lone female runner?
Currently, I carry on my mp3 player, an image with my address and # of who to call if I'm found unresponsive - but would anyone find it?
Perhaps I should plan on being better supplied:
,so I don't get lost.This blogger takes rewarding yourself to a new intensity. He incorporates rewards for even mini goals he's completed. No need to wait forever for remuneration. You can get your fix daily!
But is this behavior childish? According to this book, "treats are an effective way to add pleasure to your life."
A joyless time filled only with task done out of duty or guilt cramp your ability to develop. - Managing Your MindFirst you have to give yourself consent to treat yourself. This is a concept I have issues with.
"Use it or lose it!" and "Running does not wear out your joints."
Quotes heard on a podcast interview with Jeff Galloway.
Now in his 60s he's become a guru for seasoned runners. He once did a 5k in 13 minutes! now "I don't run fast anymore - I enjoy the run."
I recommend every Master Runner listen to this interview. You can download it and tune in later as it's about 30 minutes long.
Highlights:
staying injury free
his involvment with podfitness
promotion of walking breaks
his workshops in Greece - running along the path of the first ever Marathon.
And his final quote:
This morning, on my run, my thoughts kept returning to a paragraph I read in The Devil in the White City: Murder, Magic, and Madness at the Fair That Changed America
"A miasma of cinder-flecked smoke blackened its streets and at times reduced visibility to the distance of a single block..."
- Erick Larson
