To Do List (11.30.09)

The What,Why and How of To-Do Lists
Priority (A-F) A - very important!

1> Get the Garmin Heart rate sensor working again? I installed a new battery but it is still not working! I really need to slow down on my long runs by staying within the 60% range of my max heart rate zone.
Method: Search online, twitter help, drop it, contact Garmin.
Priority C

2> Buy new running pants. (I usually wear shorts but once it gets below 45F my calf muscles start to cramp up.)
Method: Look online for ideas… Go to REI or Nike store.
(Thanks for the gift membership FS:)
Priority A

3> Post a Review the free samples of Vega Sport drink powder I just received.
Method: Pick a day when I’m feeling tired to test it. I don’t want to drink before I run until I know how my body (heart) will respond to it. It does contain Ginseng.
Priority D

Busy week! What’s one thing on your To-Do List?

• “You will do foolish things, but do them with enthusiasm.” – Colette

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Take My Picture?

Race photographers are plentiful now. At last week’s race I spotted three - cameras on tripods. (This Nikon can shoot up to 7 fps.)
They set up along the course and take our pictures.

“Anyone can be photographed in a public place without their consent except when they have secluded themselves in places… such as dressing rooms, restrooms, medical facilities, etc"

I’m guessing they work in collaboration with the race organizer so they can identify people by their Bib numbers. Then, they attempt to sell the images.
This company will print your picture as a Magazine cover or even create a statue!

PS. If you want to take advantage of MY unique fit body image:

“Get a model release from anyone uniquely identifiable before trying to sell the photos.”

My question is:
Do you mind having your picture taken?

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Race Report - Borg Scale 17/20

Surprisingly fell apart at the 4.5 mile mark. But did regain enough strength to finish. I should be happy because I did meet one of my goals…

No one, including me, could complain about the weather.
Instead of rain we had sunshine!


2nd Bridge over the river

Congrats to the winner of the 10k Jeff Carman for running an amazing 5:22 pace!

Time to read this book -
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
and see if I can catch up to him next year!


Far Out Runner:
The guy in front of me wearing a pair of mauve swirl Lycra tights!
Race Chatter:
“I think the 10K runners start behind us." (5K Runner)
Post Race Snacks:
Banana, double shot Americano and a swing of Chocolate Soy.

Borg Scale

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A Range of Goals

I like how some runners are now posting goals for their upcoming race.
No longer is one goal proclaimed, but two or three. (As we all know race completion expectations are not so black and white.) I like this plan - no more finish before a blank blank time pressure.


Examples

Runbulldog numbers his outcomes with #1 as the most achievable goal.
“Goal #1 — finish the marathon with a smile on my face and a happy left foot.”
And then they get harder…

Runner26 begins with a summation “My biggest goal is to remain uninjured.”
She then starts with her most ambitious goal and ends with this; "I'll take it…I trained decently, ran for fun, and had a blast!”

Runnerkara has a 10k race this Saturday. Her typical goal is to beat her last time – despite lack of training or wellness...


Possibilities:

"The best pace is a suicide pace, and today is a good day to die." - Steve Prefontaine

"What Was I Thinkin"

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How Has Your Running Changed as You've Aged?

I have been simmering over this article for the last month, and I'm still having a hard time formulating a remark. Did it make me feel better or worse?
Should I throw in the towel?
Give up doing races?


In this article in the WSJ - Older, Wiser, Slower. The writer shares his reason for slowing down. (A Cardiologist told him, “…keep your heart rate below 120.")
He gives example of athletes who have made adjustments but he did not elaborate on their happiness...

“If your have to go as fast at 50 as you did at 20, you will grind yourself into the ground.” – Mark Allen

In the article's side bar:
How has your athletic activity changed as you've aged?

Reader’s comments:

• “Trained every day - 50+ miles per week. Now I realize that this was killing my spirit to enjoy running, etc. I am more laid back and don't care if a friend beats me in a 5k”
• “…count every healthy day as a blessing.”
• “There's a middle zone you need to find, which is little beyond what's comfortable, but not miserable for you.”

My Comments:

• I can still run fast but not for the same distances.
• It takes weeks not days to recover from a race.
• I need to warm up and yes some days it takes 20 minutes.
• I feel stiff – I’m forced to warm up before I take off.
• When I push myself at the end of a race I feel horrible.
• Instead of celebrating a PR, I beat myself up for not going faster.

If this sounds like runner burn-out, you’re wrong. It’s a fact of life - unless you’ve found some magical Sports Drink.
No matter what you do - your body still has an expiry date.

How has your running changed as you've aged?

Burpee Try-outs

When the gym I belonged to closed I swore I would never get wired into a gym membership again.
But I do occasionally drop into the community gym. (Despite the sucky equipment.) For variety, I have outfitted my office with plenty of equipment I use. Including bands, free weights, kettlebells, and my ball.
Despite this stuff I am always on the look-out for new ways to strengthen up. Which lead me to CrossFit. They have a lot of workout material online (including videos) and are wizards at providing variety.
Just check out one of their WOD.
A popular workout is the Burpee.

And there are many variants to this one routine:

• No-pushup burpee
• Non-jump burpee
• Long-jump burpee
• Jump-tack burpee
• Jump-over burpee
• One-armed burpee (Holy crap)

I was only able to perform 5 of these in sequence before my shoulder strength gave out. But impressed with the full body workout. Conclusion – a great workout!
(For instruction examples see YouTube Body Building or visit a local CrossFit.)

The Burpee was supposedly named after a person - Lieutenant Thomas Burpee (1757-1839) of the American Revolution. -Wiki

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How Many Socks?

My new best friends – Wigwams!

I originally bought these for my first trail run. I wanted a cushiony sock that covered the ankles. Most of the trail socks have wool in them.
Wool = itchiness - > me!
Unfortunately, these wool free socks ended up being too thick for my Pegs.
When the cooler weather arrived, I dug them out and slipped them on.
Buttery soft with steadfast warmth. I never take them off!
(Well...just to wash 'em.)

Sock Trivia:

• By 1,000 AD, socks became a symbol of wealth among the nobility. (Wiki)
• Socks are foot specific. Huh, no one told me that…
• Some people run in socks. They call them Vibram.

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Short Term Goals are Important

“Always set some short term goals in training.” – Tim Noakes

The mileage from my running records shows I ran a total of 838 miles last year. (2008)
So my new short term goal is to surpass this amount. (Before the year runs out.)

I’m running at 694 miles right now. And when I do the math, I discover I will have to run at least another 144 miles. (Not many, I know for you Marathon runners.)
To achieve this short term goal I’m going to add a 3 miler on my cross-training days.

BTW:
I start my Half-marathon training Jan 2010

Remember:

"The best swimmers are always in the pool."

Do you have any short term goals?

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