The Really Big Book on Running

"Lore of Running" by Tim Noakes - a professor of exercise and sports science.
Not sure how I missed this one - It was originally published in 1991. I must have had plenty of other reading material laying around...


With chapter headers like:

• Training the Mind
• Beware of the Selfish Runner's Syndrome
• Running Injuries are not an Act of God

How could I have overlooked it?
(Borrowed from the library - sorry Tim.)

It's like a Bible for runners.

Some of the material subject is outdated – like pages on shoes and apparel. But the physiology and training material is ageless. He gathers rich information from such running dignitaries as Lydiard and Sheehan.
(There is a 4th edition – “Now revised, expanded and updated.”)

I love how he provides a lot of information in lists. Using steps, laws or rules as the format. I'm able to sort through the material quickly.

I highly recommend this book to a beginner runner.

One of the motivating topics I read last night:

Rule #3 Train First for Distance

It stresses the importance of putting your time in and getting a base before you start interval work. He used a quote from Lydiard;

"...humans already have sufficient speed and what they lack is endurance."

So get out there now - slow down and increase that weekly mileage!

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Monster Mash - Race Report

I primed myself for this race - a full-fledged Fun Run. (Even leaving the Garmin and MP3 player at home.) But apparently, other runners prepared for a very serious run! (Typical for most races in Eugene, Oregon...) If you can’t run at least a 6 minute mile you will be part of the finishing stragglers.
There was even a speedy Masters runner (female) from Russia - Tatyana Pozdnyakova with a 6:20 pace.
Oh well..I dressed up as “The highway” with a serious message on my butt.


There were a lot of devils and some pirates –
but my favorites were the ZOMBIES :0


5k dog race started after us.
They called her Princess.



A butterfly???


Favorite Shirt Quote:
"I drink blood."

Race Chatter:
Do you see anyone you know?

Post Race Snacks:
Tootsie rolls, bagel chunks, apples and bananas. They were also handing out chocolate milk – but I don’t drink milk anymore.

Goody Bag:
And yet – another water bottle, Hersey kisses, Nike socks, and an Apple!

My time was a tad slower than usually. And I was extremely tired afterwards, but it was a good tired.

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Runners Count

I have an abacus at the bottom of my stairs. When we first moved into this house (a two story), I wanted to know just how many times a day I went up and down the stairs.
It’s made of wood with two rows of brightly color rings. Just a child’s toy – but it provides accurate data. I love its simplicity.
When running I use a sort of mental abacus system. I count off segments of my run. These can be miles, city blocks or even minutes. (I started using this method way before Garmin.) The process chronicles my run and gives me a sense of completeness.

“I'm pleased with my life, with the journey.” Tina Turner

A small sample of what other runners count:

1. Days till a race -> The countdown continues: Motivation for MCM, Eight Days Out
2. Weather data –> Alone With My Thoughts
3. Don’t forget feet -> Times My Foot Fell Asleep
4. How many marathons -> Let’s Do This, Huh?
5. Runners you pass in a race -> Lake Waramaug, April 27, 2003
6. How many calories -> Running Girl’s Blog
7. Words -> I Say Like Too Much
8. How many beers last night -> Sweet!I Can Do This!
9. The cadence BPM in music -> Review Cadence
10. Running Streaks – > Joggling Streak Day 330
11. Countdown to Disney -> Walt Disney World Marathon

What do you count? Include your links in the comments : )

"When I started counting my blessings, my whole life turned around." Willie Nelson

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Reasons To Run

"It's only when you're flying above it that you realize how incredible the Earth really is." Philippe Perrin

There is something phenomenal about flying 25,000 ft. up in the air.
As I sit there encapsulated, I not only get a panoramic view, but an overview - of my life. Like an out of body experience, I am detached.
On this trip I felt the urgency to go for a run. You really discover your wants – when they are unavailable. (When will they provide in-flight treadmills?)

Instead of running, I focused on the Reasons To Run:

Runaway
Quite literally – you can. Not only mentally but physically. Sometimes you need to run hard and fast to get the prize – a flood of endorphins. This is the reward.

Overindulgence
You know those days when you can’t stop eating. The next day you seek absolution. Running can repair.

Grounded
Being a dynamic component of nature instead of an observer. Just the act of getting outside delivers.

Fitness
When you have nothing to say… You can brag about your slow pulse.

Connection
The thing about running – it can be solitary or a group adventure. With every race I run – I feel a kinship with my fellow man. Together we move…
But perhaps most important (to me) is the virtual connection I have with you online runners. Everyday I can witness someone supporting or cheering on another runner. We share a common passion, and because of this - we are connected.

Why do you run?

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Vacation Time

Notable This Week

Active Stretching
I am a keen supporter of stretching. I ALWAYS make time to stretch after running. So I found this video captivating.
Running Stretches with One Mile Runner
He incorporates eccentric and concentric moves using body weight as resistance. (Wish I had a private trainer...)
Theses moves felt so good - especially the plantar stretch!

Masters Need Easy Runs
I pay attention to all Masters running chatter. (Yeah, I'm old.)
Over the years I’ve seen a lot of changes. This podcast from Running Times interviews Pete Magill. A 48 yr old runner who can do a 10k: in 31:27.30 !
He emphasizes the need (for us older runners) to listen to our body. On his easy day runs, he just runs - no set pace or distance. He found his body responding to these “rest days.” Conclusion - even with these slow comfortable runs he was able to maintain his fast race times.
His training philosophy:

• "Put away your watch; stop counting miles and start listening to the body. Our bodies will tell us more accurately how fast and far to run than a watch or training log ever can. And our bodies will warn us when we're courting disaster - injury or overtraining - long before our minds are willing to accept the premise. More importantly, when we learn to listen to our bodies, we learn how to race."

New Cereal
Tried out a new cereal – Kashi 7 Grain Nuggets. I just add a quarter cup to my usual base - Oatmeal, Cheerios or Shredded Wheat.
This is a substantial breakfast when you include raisins or my latest fad – DATES.
Half a cup of this cereal has 7 grams of protein!

Masters T-shirt

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