Reward System

Galloway states, “Rewards are important at all times.”
For me, I’ve never really paid any attention to a reward system. Yes, I do buy a Starbucks coffee facsimile after a long run but don’t label it as a reward. It’s more like – “I need my coffee now!”
I don’t even revel in my mileage anymore. I want to run faster and further. I never satisfy this craving.
Perhaps it’s time I changed this minded set and began appreciating a few rewards.

“It’s best to reward yourself often the first week, and then reward yourself every week for that first month. Make sure these are good rewards that will help motivate you to stay on track.” - Leo Babauta who blogs at Zen Habits

Here is a wide open list of rewards from Managing Your Mind

• Things to Eat or Drink - This is an easy one – that can backfire. While I don’t worry about my weight. (Yet) I really don’t want to gain 50 pounds before an important race.
• Enjoyable Activities like TV - I do have plenty of shows in the Queue at Netflix, to watch instantly, but time is always an issue… Maybe I will finally watch Spirit of the Marathon.
• Relax – Sit By a Fire - I know I would love this. There is something about watching a fire, bathed in the glowing embers. Unfortunately, we have a regular fireplace that involves matches, wood, and ashes. There are lots of other ways to relax...
• Treats - Like flowers - I’m already spoiled with weekly flowers. ( Ty My FS) I can think of other treats like new a massage oil for my feet or some strongly scented aromatherapy candles.
• Time - If only I had a way to stop the clock and create more time. I do try and schedule fewer activities on long run days.
  I would love to take a day/week off and just read.

I need to work on a list from these above prompts. (Remembering Galloway says rewards are important!)

I would love to hear if you have a post run reward system set up and what it involves.


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Training Schedule Redux

After working on Brad Hudson’s training plan for Masters Runners, I’ve decided to follow Jeff Galloway’s plan instead. I’ve used Galloway’s formula from “”Half Marathon You Can Do It”” for the last 3 years and have been very happy with his process. Brad’s plan in “Run Faster” recommends 2 hard workouts a week. I doubt my body would respond kindly to this plan. (I’ve only ever done one hard workout a week.)
And I love the alternate week system that Galloway uses. One week has the long runs, the next tempos or intervals.

But I am going to dovetail in some of Brad’s suggestions:

• Hill sprints.
• 3 Core strength sessions a week.
• Progression runs – last part of a run – Hard!
• “Modify workouts as your go based on your body’s response to the last workout.”

My goal is to retain the ability to get in under 2 hrs (remembering I’m not getting any younger…) and as always ~ try and beat my PR of 1:55

Will see how it goes – My #1 priority is to stay healthy and uninjured!

Eugene Marathon
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Food is Fuel

I always shudder when I hear, what runners eat. Like running gives us the license to eat whatever we want.


Runners who tweet

But beware – not all calories are equal. Some provide vitamins and nutrients that does a body good while others can virtually kill you.
Like
½ c of Haagen-dazs Crème Brulee ice cream has 19 grams of fat including 120 mg of cholesterol! This stuff can coat the insides your cardiac arteries.
Instead
When I drink carrot juice my face glows.

125 Healthiest Supermarket Foods
Surprisingly, I found this list on healthy eating in Men’s Health magazine. Not that I condone store bought re-fried beans over homemade - but for those who don’t prepare food, this list gives some great suggestions.

And before the big race
"Many runners assume that they must eat a lot of food the night before..... There is nothing you can eat the evening before a race that will help you. But eating to much, or the wrong foods, can be a real problem.”
-Galloway

What crap do you eat?

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The Day Before

Galloway suggests “Don’t run the day before the big race.” And I’m going to take that advice! I’ve completed 4 months of training – you would think I'd feel ready, but I don’t...

This year’s formula
+
I completed my training and sustained no injuries.
-
a) I didn’t train hard enough. b) I should have added a few extra miles on the long run days - just lazy. c) I didn’t go fast enough in training the races.
=
Doubtful attempt to preserve last year’s PR of 1:55

“If we work off of plans for a model airplane, we’re not going to end up with a spaceship.” E. Larsen

A Late Breakfast

Wednesday’s 9 miler

I headed out a little later than usual for my run. Primary excuses: it’s only 25f outside and frost covers everything, plus my internal clock insists it’s only 7 AM – not 8. (I miss that hour!)
Diligently packed up my goodies – juice, soya milk, water, a handful of chocolate covered raisins, - cell phone, MP3 player, Garmin , and some cash - then jumped in the little truck.
I like to do my long runs along the river path – it’s perfect for an out and back. But unfortunately, I have to drive to get there... Half-way along I realized I had forgotten my gloves - Luckily I had my black shirt on with extra long sleeves.
I started off a little fast (to stay warm) – then found a steady cruising pace.

Podcasts: Listened to 3 useful podcasts – One had an interview with Jeff Galloway (Love his accent.) Thanks Michael for the tweet. The other had an interview with Jon Gordon "The Energy Bus." Positively uplifting.
And finally a LOST podcast - prophesying – who/what is the statue. Good stuff.

Wildlife: Lots of Canadian geese, a few ducks and crows. Three silvery tailed squirrels – beautiful! And a homeless fellow sitting cross legged on the path...sunning himself.

Highlights: The halfway mark.

EWEB Tower

The only problemo with park and run - is your muscles tend to stiffen up on the drive home. So to palliate this problem I picked up a double shot Americano.
Breakfast time – High noon!

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False Start

Laughter is a good thing - especially nowadays when everything we listen to is doom and gloom.
This post at Jeff Galloway’s blog made me laugh. Apparently, at one of his lectures he had an incident with one of the guest speakers. It was some muscle guy promoting weight training. Prompted by an audience question, the guest blurted out, "Quite honestly, I don't want to look like Jeff Galloway." Read the full post and see a picture of Jeff here -> What is the funniest running story that's happened to you?

One of my stories:
I was a participant at a large race in Davis, California. There were many 5k and 10k participants. A few of us had no idea it was a staggered start with the 5ks starting first. As the crowd started running, I joined in. This was in the pre iPod days so people were actually chatting with each other... Someone said, "Is this the 10k group?" I looked around - about 10 people yelled out, "The 10K runners start after us!" A couple of us looked around sheepishly and then turned around - running back to the start line. As we neared the line - we pretended we were just warming up... :D

What's one of your funniest running stories? Post in the comments or link to your blog post.

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TIaRT Half-Marathons

This week’s theme at Runner's Lounge TIaRT is… Share your best tip on how you and others can run their best half marathon.
This May I will be running my 3rd half marathon.
I don’t have a lot of experience with long races – like the half, but I do have many many miles behind me.
My best tip for long distant runs/races is to not focus on how far you have to go. Use any diversion technique available - music, singing, dreaming about your next PR, identifying shoe brands etc...
When it comes to long races, it’s the mental component of the run that can really slay you.

KEEP ON RUNNING

Previous Post:
Running a Half Marathon

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Week 2 Training Complete

“It’s only 13.1 miles.”
These words transmit a Morse code message to my very core. “I can do it – I’ve done it before.” But I still struggle with the Me in that equation. Dash Dash Dot
The training began in earnest this week.
A race pace workout, a magic mile TT and some fast 3x800s. Outside the schedule I went to the gym, and did the kettlebell swing. (And had time to do the wash!)
Next week - the Long Runs begin.
+
I finally listened to one of the Runner’s Lounge podcasts. Check out this weeks for the inside scoop on race selection. (And yes - post race grub does factor in : )

Graphics by Wordle - Beautiful Word Clouds

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Half-Marathon Hardcopy

Key:

• Jeff Galloway
• TT
• Past race
• Long Run
• Tricked-out

Have a great Monday!

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A Year in Review

This week’s theme at Runner's Lounge TIaRT is… A year in Review in 52 words or less...
What worked:
Galloway’s Half Marathon training schedule, starting races with a slow first mile, my new runners, running with a cell phone, Twitter, watching the Olympics, no coffee before my run.

What didn’t:
Birthdays, running 2 miles before doing track work, racing in the heat (never again), watching horse races, soya cheese.

“The only people who never fail are those who never try.”
Ilka Chase

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A Year of Running

Around this time, every year, I look back at last year’s mileage and compare it to this years'. And then attempt to sketch out some aspirations for next year.
I’ve only been keeping track of annual mileage since 2001. Thanks to online running journals it’s so easy now.
Last year’s miles 786
This year’s miles 793 (Over 800 by year’s end :)

Aspirations:

• Beat or make my Half-marathon time of 1:55. (Re-read Galloway’s book – "Half Marathon - You Can Do It" book to establish a new training schedule.)
• Race in a new locale.
• Run injury free!
• Maintain my pace – this is a big one for me. Each year I get older and it’s getting more difficult to see any improvements. I know the ice will shatter someday, till then I’m going to keep skating.

Remember:

"The best swimmers are always in the pool."

Meanwhile, back to building a bird’s nest.


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Five Times a Week

Exercise Zones

We’ve all seen these Target Heart Rate charts. Find your age group and then decide how hard the work-out is after counting your heart rate. But how effective are these charts?
Here is one of the basic formulas:
Take 220, subtract your age, = HRmax.
But Daniels (Daniels’ Running Formula) found an elite runner who had a HRmax of 148bpm. He was only 30. So if he used this formula he would be seriously over-training.

“Like any muscle, the heart’s strength and effectiveness is increased through regular endurance exercise.” Galloway

What I’m looking for is moderate workout level. I’m increasing my aerobic workouts to 5 times a week. I don’t want them all to be at max levels. (Thinking 3 Max and 2 Mod.) What heart rate would be a mod workout for me? If I go too slow - no aerobic boost. So I guess I better find my HRmax average - then put on my math cap and workout out a 60% zone.
Looks like I will be wearing that uncomfortable heart rate detector belt for a few workouts...

Physiologicalbabble

"Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all." -Wiki

I could try this - Shuttle Test Run
And don't forget about EPOC

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Training for a Faster 5k

Looks like I only have a couple of months to improve my 5K time.
Here is a brief article by Jeff Galloway - Improve your 5k speed.
His guidelines:

• Every couple of week increase the length of your long runs. And this is a hard one for me – Run 3-4 minutes slower per mile!
• Incorporate weekly interval training. He suggests starting with 4x400 (quarter milers) and work up to a set of 14. That’s only 3.5 miles so easily obtainable.

He sets the speed on the track at a pace of 8 seconds faster than your 5k race time.
My last 5K pace was at an 8:03 / M
So I need to do these intervals at 7:55 pace
Today (in the sunshine) I included a 4x400 with my run. Just running fast – not looking at the Garmin.

Not bad - but will it help me beat my PR? Time will tell.

This goal will carry me along till the end of the year – when I start training again for a Half Marathon.

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Starting a Clean Slate

When I start a running program I always print out a blank schedule like the one in the picture above.
It is a canvas.

• to record my results.
• to plan the week.
• to scribble or erase.
• to highlight with bright colors.
• to anoint with coffee or happy face stickers.

It lives on a clip board near my desk. There is no ignoring what I have to do next or where I will be going….And most importantly, it authenticates what I have accomplished.
Jeff Galloway praises note taking. He suggests a journal can reward you with that pleasing sense of completion.
In one of his recent books he dedicated a whole chapter to it. “Your Journal Will Inspire You.”
I know online logs are paramount for storing and recovering data. I’m currently using Breaking the Tape. But a durable piece of paper and trusty pen are like having an open track – anything is possible!

Leonardo da Vinci had over 7000 pages of notes he gleamed from everyday activities.

Tools

Google Docs
Office Word
Analog Capture Ideas

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Foot Talk

This weeks Runners’ Lounge TIART topic is -> Care and Feeding of Your Feet!

I believe the number one cause of sore feet is improper fitting shoes! You know the routine – you try them on, run professionally around the store and then speed home with your new best friends under you arm.
At first try they are all of a sudden too stiff and your left heel is pinched…If you’re like me - you feel obligated to keep the runners.
$$$
Well I’m not doing that anymore! If I can’t return them I will use them for yard work or give them away.

Galloway’s tips for preventing for sore feet:

• Run lightly and keep feet low to the ground.
• Check your shoes. If they don’t fit correctly or are worn out replace them.

References:

Past post on feet – The Foot Refresher
Video on foot massage
New runners
More pics of my feet

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8 Things You Might Want to Know

I don’t normally divulge personal information in a meme - but Ellen’s post was so revealing I felt obligated to chime in. (Not that I could ever spin such an enchanting tale.) Besides - > I love tomatoes!

Eight random facts about me:

• I leave a pair of runners at my Mom's place. She keeps them safe. They must be well over 10 years old.
• I have a foot fetish. Don’t all runners?
• I still have my first running book. Galloway’s Book On Running. It was like a bible, I referred to it constantly. Now it sits on my third shelf like a good luck piece.
• If I was a castaway on a lone island I would grow fields of pineapples and tend mountain goats.
• While I was shopping one day, (carrying a basket) a guy walked over and asked if he could touch my biceps. The pitfalls of working out.
• I can wear my Livestrong band on my ankle.
• Listening to Bob Marley while running is cathartic.
• Kara in Japanese is kuu sora...Kuu is empty deep mind; Sora is sky.

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Torrents of Rain

Today’s long run was particularly unpleasant. I’m not one to complain about the weather but when every item of clothing including cap are soaked and your feet are sloshing about in your runners - that’s when I get mad. This, of course, just made me run faster.
(Sorry Mr. Galloway; my long run was faster than you suggested.)
I did survive. And this quote now makes sense.

“That which does not kill us makes us stronger.” – Nietzsche

--- Trees I Run By ---

The route I took this morning follows the Willamette River. All along the shore are tall trees with their branches reaching out. They have just started to show signs of life - tiny sprigs with 5 shiny leaves are appearing. They have pleasant medicinal scent to them.
These numerous trees are Black Cotton Woods.
It is easy to link the word cotton to their name because in the spring they produce massive amounts of floating fluffs.
(Not so wonderful if you have allergies.)

Populus balsamifera
Black cotton wood

Notes:
In the Willamette Valley of Oregon, black cottonwood matures in 60 years or less , but studies show that the species grows well for as long as 200 years.

• has a resinous fragrance from the sticky buds.
• this resin has a sweet, balsam odor.
• the resin from the buds is used for natural health ointments.
• bees use this sticky resin as a caulking in their hives.
• the species are endangered in Illinois, Ohio, and Pennsylvania.

Ever run with an umbrella?

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Trance Like State

Hit a trance like state at the 7 mile mark. I’m not sure why - not enough sugar for the brain cells or perhaps lack of water. All the outdoor fountains, along the path, are still turned off.
I actually had a moment where I felt like I was being carried along – detached from physically running... Strange & wondrous - Unfortunately it didn’t last long enough.

Noted - I’m still running my slow runs to fast.
And I think I know why.

1. I want to get home faster.
2. I want my coffee!

“The long run builds endurance. You train muscle cells to expand their capacity to utilize oxygen." - Jeff Galloway

Endurance -> The measure of a person's stamina or persistence.
Ability to endure hardship. - wiktionary

Running along the river.

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Running a TT

I was just checking back in my posts to find my first TT experience. (Yet another good reason to blog.)
It’s a method Galloway uses to measure progress.
The TT stands for time trial or test. Warm-up and run a fast mile – don’t start out too fast – just warm up into the pace. Keep track of your time.
This intense workout is good for you.
Today, I was 5 seconds faster than 4 months ago. And a whopping 60 seconds faster than my first TT attempts.

Plus

“By adding 2 min/mi to this time runners will find an injury-reducing pace for the long runs." Galloway

So try a “kick your ass in high speed” run – it works!

Have a great Monday!

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