Cup of Tempo

The ABCs and running series: Today's topic "Tempo Runs."
So what exactly is a Tempo run? And why should we bother with this type of running workout?
Well, tempo runs are a form of speedwork – a method of pushing back you anaerobic threshold so you can run a fast pace for a longer time.

“During anaerobic exercise, the muscles being exercised have insufficient oxygen to meet the demands of the activity, and thus must also use alternate, non-oxygen-dependent processes to produce energy.” – Wiki

Incorporating Tempo runs into your weekly miles can increase your PRs but be cautious as this can also lead to injury.

I’ve been running one mile Tempo runs since January and have definitely noticed a change in my effort. It is a lot easier for me to run faster. I suppose I would see a greater increase in my race speed if I did more repeats. (Fear of getting injured.)
The results so far:
I feel stronger, my heart rate is 10 – 15 bpm slower, I’ve trimmed 30 seconds off my mile and I’m less breathless.

How fast should you run?
There is a lot of discussion about this in the running forums.

“A tempo run is the fastest pace that you can hold continuously for about 1 hour”
“A tempo run is never done ....at the fastest pace...never! That is not a tempo run please don`t confuse people.”
"You start with 15-minute tempo runs, and work up to 25 or 30 minutes."

The Pros say this:
A tempo run is a continuous run with a buildup in the middle to near race pace. - Higdon
“Your anaerobic – if you can’t talk more tnan a few words…” – Jeff Galloway
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I recommend this page on Tempo running which includes using heart rate monitors and pyramids.

For even more information check out:
Dave Couper
Hal Higdon
Bob Kennedy
Human Kinetics

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Breakfast For Champions

Cool and cloudy this morning so did a tempo run - speeding gradually to an 8:10 pace. Not bad considering I slept only a few hours . (Insomnia sucks.)
After my run today, I still had a bit of steam so headed out to the field to pick a few blackberries. Most are still firm and rose colored - not sweet enough to eat. But near my own fence (no, I’m not telling you the exact location) I patch of big juicy ripe ones. Perfect topping for my breakfast!

PS. Kept my shoes on…listened to a podcast… picked up trash on the way back.
1 beer can,2 “36 oz” Big Gulp cups,1 flattened Mountain Dew.
[It’s like people walk by and say, “Hey someone tossed their Big Gulp here – I guess I can too!”]

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Running Barefoot

Read an interesting article [Natural History] this morning while waiting for the Dentist.
It talked about how elephants used their trunks and feet to pick up vibrations in the ground. (Akin to listening to the ground.) They can communicate with other elephants miles away by just stomping their feet.
[Study done by Caitlin O'Connell-Rodwell]

“The hearing receptors reside not only in ears, but also in trunks that are sensitive to vibrations, and most significantly feet, which have special receptors for low frequency sound and are exceptionally well innervated.” wiki

The author proposed that at one time humans also listened with their feet - somatosensory. This ability of communication faded as things around us got a lot noisier. A time before cars, jets, televisions, jack-hammers, mp3 players…

Perhaps I should run barefoot tomorrow morning?

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Favortie Running Day

I love looking at Statistics – especially on human behavior. Yes, many of us are similar. I’ve been playing around with this online application that keeps track of activities – Positive and/or negative activities.
Joe’ Goals
He takes data for all the participants and creates a graph showing popularity. I was particularly interested in which days of the week were most popular for certain activities.

General Exercise – Monday is the busiest day.

Running – Monday and then Wednesday are most popular.

Alcohol Intake – Big time - >Saturday (An expected stat.)

My favorite running day has always been Saturday . I can run early and there is a lot less traffic. But many don’t find this a great day for running... I guess other weekend activities, such as parties, spending time with family, and travel get preference.
What’s your favorite running day of the week?

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Running With the Sun

The ABCs and running series: Today's topic Sunshine.
Running in the sunshine - most days we head out hand in hand with this Sol companion. We never worry about the long-term effect of the ultraviolet waves. {I reluctantly remember laying on the beach for hours… the only sun block, Zinc Oxide on my nose.}
Facts about UVR rays:

• UVR rays = ultraviolet radiation (from the Sun)
• At high altitudes, the intensity of UVR is significantly higher than at sea level.
• UVA rays are long-wave solar rays that can sink in deeply. They are less likely to cause sunburn but can lead to the dreaded – early photoaging.
• UVB rays are short-wave solar rays that can cause of sunburn. They are the main cause of basal and squamous cell carcinomas.
• Broad spectrum sunscreens block both UVA and UVB
• White shirts may transmit 20% of UVR

I’m not going to get into the vast details of sunscreens – just to say wear one with a high SPF. And don’t forget the neck and hands!
{I always wear a sunscreen face lotion with a SPF 20. And in the summer I wear my “smuggled in from Canada" sunscreen with Mexoryl on my hands and neck.}
The SPF rating, by the way, applies only to UVB rays.

Here is a brief article with recent information of sunscreens.

And just How Big is the Sun?
ref. Howstuffworks

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Sunday Running Quote

There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be. ~ George Sheehan

Running With A Virus

I ran a tough 4 miles today….trying to flog this virus out of me. Who the Hell gets a cold in the middle of summer?
The only reason I didn’t pass out on someone’s front lawn was the fact I was totally absorbed by an intriguing podcast called

“Life After Cheese.”

I’ve been a vegetarian for 14 years and thought I knew everything about vegetarianism.
This podcast by Colleen Patrick-Goudreau of Compassionate Cooks talked about casein in diary products. Apparently we humans can become addicted to it.

Casein has been documented to break down in the stomach to produce the peptide casomorphin, an opioid.” -wiki

Which if fine for babies (it’s also present in breast milk) as a calming agent. But for adults? Is that why it’s so hard to wean ourselves off cheddar?

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Rain

Finally some rain. While walking with my dog yesterday morning, I noticed the grass on the outskirts of the field were so dry they were almost white.
(Its times like these you never have your camera handy…)
I used to don a light jacket if it was raining – but not anymore. I like the feel of the rain on my arms. I like to count the tiny splashes in the puddles and smell the air.
I only ran 4 miles today – as I am somewhat under the weather. But I did enjoy the rain.

start to finish

reverence for E.O. Wilson
under a canopy of tree boughs – the sound of rain

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The Importance of Races

The ABCs and running series: Today's topic "The Importance of Races."
Racing is the reward for training – whether you run to finish or to place. Even if you’re just competing with yourself – racing can build self-confidence.
In the race I finished yesterday there was plenty of cheering and clapping at the finish line. I witnessed a collaborative support for everyone involved in the race - walkers and runners - kids and adults.
Entering races is a great way to rouse motivation.
And in some runners...awaken the competitive spirit.

Race Stuff

What: There is an arena of bodies and they move.
Who: A potpourri of abilities, ages, and outfits.
Why: Ribbons, money, bling and self esteem. (Draw prizes!)
When: Most races have AM starts (some too early) but I’ve also run in 2PM, 7PM and midnight events. Just don’t be late!
Where: Nowadays, it’s easy to check online to find upcoming races. Following the image is a list.

Find a race, mark your calendar and get going!

Cool Running
Complete Running
OR Runs
Race Center
Runner’s World

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Race Checklist

For Sunday's 5 miler.




Awe-inspiration - > Jim MacLaren

Sneaker Stamps

And now, another use for your runners. The sole can be used as a rather larger rubber craft stamp.
Sneaker Stamps
Where you stamp it depends on your project. Just dab on some paint or ink and your ready to go. Note: She recommends you use a clean shoe.
You could dab them with purple ink and then run down the sidewalk. {This endeavor might be best in a city where you don't live.}
I would like a full stamp of just one sole, placed on the back of my shirt. A brazen curiosity for all the runners behind me to see.
Next race day -> this Sunday!

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Running Book Review

I finally finish reading Running Within.
There is a lot of wisdom on running and techniques of mastering the body-mind-spirit connection in this little book.
I have always had difficulty relating to my body as part of the whole picture. It's like a second person that only speaks up when in pain. So - I was hoping to unlock some secrets...
It includes a lot of visualizations and affirmations a runner can use. And though I'm not totally sure of this method of mind over matter, the logic in the material was convincing.
(I'm reading yet another book on this topic - Creative Visualization)
The chapter on fatigue was very useful including several strategies on how to fight the beast. They listed distraction first. A method we runners are well aware of. I've been know to start mentally singing a "fight tune" during crunch time.
They also suggest - Slow down for a brief time and focus on your breathing and stride - "Blood lactate can increase and decrease at an exponential rate with changes in pace." Wow
The epilogue of the book was quite touching - Bonding With Kindred Spirits.
"Runners are an unusual collection of moving beings..."
I never really thought of myself in this way until I read this book.
A recommended read.

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Questions and Queries

The ABCs and running series: Today's topic "Questions and Queries"
Here is a sample of questions and queries that Google and Yahoo directed to my site for results.

How many miles should be ran in a week?
How many miles should I run?
How many miles to run daily?
Ways to do sit ups.
Sudden increase in heart rate running.
Try out for Nike between the ages of 5-29.
Track pace during run.
Tips on meditating and running.
Treadmill running blog? (noway)

One of my searches asked:

Does the heart muscle get tired like your leg muscles during a strenuous run?

After all the heart is a muscle.
Searching around I found this explanation from
Dr. Gabe Mirlik.
"Your heart muscle gets energy directly from fat and sugar in your blood and even from a breakdown product of metabolism called lactic acid. It is virtually impossible for the heart muscle to run out of fuel unless you are starving to death. "
(So eat something on those long runs - lol)
And from this site A Moment of Science - the actual cellular explanation.
Cardiac muscle is totally different than skeletal muscle. The heart has way more mitochondria - energy generators!
Something I will visualize when I start to tire on my next run.

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Saturday's Rambling

running
5.4 miles along the southeast region of the river path. Few hills, nice views and a patch of wild anise.
There was also a lot of bike traffic to contend with.
relevant
Picked up a discarded plastic cup [squashed on the trail] and ran with it a good mile till I found a garbage bin.
irrelevant
Today is 7-7-7 but my lucky number is 12.
Musicians are donating their time today to confront the global warming crisis. {Hmmm}
I tried to view the Austrailan concert {Crowded House} online but my browser - Firefox was troubled by it... and then my firewall blocked it. I hear it's on television later today.

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Riding Bike

For a change of pace - I went on a really nice bike trip following a paved trail that was once a train track . Far in the woods - among tall trees. Glimpses of choppy blue water through the branches. The headwind, a lakeside breeze... perfect!
What a great idea to utilize abandoned rail lines for public recreation.
Check out this site - Rails to Trails - for miles and miles of adventure.
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Parts of the movie Stand By Me were filmed along this very trail.


Row River Trail

Running With a Podcast

This morning, for a change, I listened to a podcast instead of tunes. The BBC has a great podcast called The Digital Planet.
"Find out how the digital revolution is changing our lives!"
One of the topics was about using solar panels to generate electricity. Apparently, there are remote areas in the world where folks have cell phones but no access to electricity.
They (SolarAid) are setting up rudimentary solar panels constructed of glass and crocodile clips that work - Kewl!
I wonder if they are using any of the millions of cell phones that were discarded by North Americans?

Today's run - 6.4 miles in the blazing sun

start to finish

sprinklers' mist
somebody moving
the last mile...counting flags

Pace

The ABCs and running series: Today's topic "Pace"
I have three running paces - fast, really fast and slow. I've never been able to keep a steady pace during a race. By the end of the race, I run out of steam. Regulating your running pace during a race is very important. 

"There's an old adage that for every second too fast per mile in the first half of the race, you'll run at least 2 seconds slower at the end." - Galloway

What mystifies me are the training articles that tell you to run your first mile at an 8 minute pace and then 2nd at a 7:52 and 3rd miles at 7:15 pace.....Do these folk have built in speedometers? I guess most elite runners learn their pace on the track. Stop watch and coach.
Here are a few ways you can monitor your pace:
Music
I know I run faster when listening to Led Zep's Rock&Roll. My pace is influenced by the beat of the song. So find some tunes that even out your pace. There is software online that will calculate the beats per minute (BPM) for any song. You can also download mixes from podrunner that have set BPM rates. (I always have a few of these tracks on my player.)

Running on the track
...Start pace training on a track. Equip yourself with a digital watch. Set the watch to beep at your 200-meter split time. Choose a comfortably hard 200-meter pace. As you run around the track, listen for the beep. You will quickly learn to pick up the pace if the beep comes before you pass your starting line, or slow down if it comes after. - The American Running Association.
One day I passed a runner that had a continuous loud beep radiating from his person. I call him The Running Metronome.

Count steps
This can help with turn-over and stride issues too. Counting can be used as a form of meditation... if it doesn't drive you insane first.

Treadmill running
This is a fairly accurate way to keep a steady pace and to gradually increase your pace in one workout. [If you can trust the distance.]
I still find it tremendously boring and laborious. But other runners swear by it.

Running with a GPS device
This gadget really works for me. As I swoosh along I can easily do spot checks to confirm my speed. When I think I'm slowing down I can instantly review my pace. The Forerunner 305 even has Virtual Partner on the display you can run along with. If the stickman runs ahead of you -> speed up!
I don't own one of these units but when I behave, I have access to one.

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