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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"Mise en place"

“Everything in its place.”
Pronounced "meez on plas"

It is a chef’s term meaning everything from ingredients to preparation tools should be decided on before you start cooking.
I use this approach in preparing for a run. It is especially important nowadays!
We run with so many gadgets…Nothing worse than getting halfway down the street and discovering you've forgotten your earbuds and gloves. And... your Garmin battery is at %10.
So I attempt to keep everything in its own place along with their accessories - auxiliary items such as chargers and plug-in cables.

Equipment
Mp3 player, Garmin, chargers, plug-in cables are stored right beside my computer. That way I can quickly upload a podcast or add to a playlist at a whim.
[When I return I can easily upload my miles to my system as it recharges and I stretch!]

Clothes
I don’t plan the night before as the weather is so flippant around here. But one of the first sites I visit when I get up is Accuweather to view the temperature and scan the local Doppler for rain. Then I decide what to wear.
I do keep long sleeve, short sleeve running tops separated.
Running caps hang together on my weight rack. I can grab one before I head to the bathroom. The last stop before putting the runners on.
The Sunscreens are applied, lips, hands and face.
Almost ready…

Runners
Gloves and runners live side-by-side in the garage. Nearby is a handy step stool to sit on.
Ready set - Go!



Are all runners this organized?

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Running Toward Happiness

Reading about a crusade going on in Britain to promote better mental health. Their Scientists came up with these 5 simple Steps to Happiness.

1. Connect 2. Be active 3. Be curious
4. Learn 5. Give

As I glanced over them, I realized running can incorporate all these behaviors.
Connect
By entering races, joining running groups, or just wave to folks along your paths.
Be active
There is no need to explain this one to runners. Suffice to say – over training may lead to injury.
Be curious
When we run out doors we have a bevy of opportunities to explore. Look at every tree – give them a name. What are the street names? Why is there always just one shoe in the ditch?
Learn
This is one in my Mantras – “Never go a day without out learning something new.” I regularly read Runner's World, runner’s blogs, and running forums to keep up to date with the greatest training plethora. Learning is as easy as taking a run in new place. Just pay attention.
Give
It’s a great idea to volunteer at a local race event. (I still have this on my To Do List.) Try to share your knowledge about running. (Post your training routines in a Blog.) At work – I'm frequently asked about my running. How far or how fast did you run? I try to redirect the question back to them to see what they are doing to be active. Reinforce an active lifestyle but don’t brag.
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BTW: I noted this article, which I found in The Times (London) has over 145 comments! It must be a popular topic.
What things about running make you happy?
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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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Strength For Life

On today’s run I listened to this free audio review of Shawn Philip’s book Strength For Life
He had some great ideas about fitness.

Highlights:

Be Honest About Your Base
Not everyone can be an Olympian I definitely need to re-exam my abilities. Thinking seriously of having V02 max test done.

To Old ?
By looking at his image I would guess he’s over 40. So his opinion on aging is from his own experience. “Forget your age # think lifestyle!”

Meditation
Focus on the now - not the past or future. He uses meditation as a tool in the gym and believes it can help you improve your fitness level.

Sounds like a good read.

Unfortunately, I hesitate to order fitness books because they generally include a diet section that is incompatibly with my beliefs... (I’m a vegetarian.)
I was able to download an excerpt from the book and discovered, by looking at the table of contents, at least 39 pages related to diet stuff. To bad...

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Capture The Hill

I had been dreaming… sliding down a sandy cliff – the sand between my toes. This was much nicer than running uphill on hard pavement for a mile.
Alas, the Butte To Butte race does not have any sandy cliffs - just a grueling 1 mile beast.

Butte To Butte July 4th, 2008
Eugene, Oregon

If you succeed in actually propelling your body up and over the crest you can coast in a downward fashion for the rest of the 5 or so miles.
Last time I ran this race, I made two unfortunate mistakes:
Taking off to fast and then taking on the hill like a 100 meter sprinter.
This year I shall respect the hill (Donald Street Hill) and bow down with a deliberate saunter...then take off like a rocket.
I will beat the last time of 55 mins!

Good Luck to all the runners in there July 4 races! I see some big prize money at the Peachtree this year.

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Running Hot

I'm really not acclimated to running with sun rays beaming directly on my body. Welcome to the first day of summer! It just sapped the energy right out of me. Luckily I had Steve’s new podrunner mix, “paradiddle” with that jungle beat to bring me home.
Thankful notes:
It wasn’t really that hot out and the breezes were delicious.
To pick strawberries from my garden for breakfast.

Today's Run

Quality of Run: Grinding
Route: See above
Total Miles: 7.3
Type of Workout: LSD
Feel Good Stretch: Carpet Gazer
Ku:
around the corner
rose scent
in the heat

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Recovery Meal?

I place more importance of pre-run fuel than post-run nutrition. In an article in the latest Outside – a dietician speaks out about the “Golden Hour.” That’s the 60 minute period after you workout. During that time the body ardently seeks out nutrients to replenish itself...
When I return from my run: I do a standing stretch in the garden, play with the dog, take note of yard work, go inside, MAKE COFFEE, do a 15 minute stretch including sit-up...and then breakfast.
The article says we need about 0.1 gram of protein for every kilo you weigh. So that puts my requirement around 5 grams.
Easy enough to grab before I start stretching. I will just replace some water with soya drink (8 grams of protein in 1 cup) and a few almonds.

Some Other Sources of Protein

“Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour…”

What’s your recovery food?

Image from vrg

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Running, Reflection and Writing

I don’t pretend to be a great writer and that’s why I read books like this - Writing Without Teachers.
In school I was drawn to the sciences – not the arts. So here I am – older than many and still can’t write a proper paragraph.
But Elbow explains the structure and housekeeping work of writing is the last thing you should worry about.
He stresses the importance of freehand writing. Just sit back let the stuff pour out. (I suppose you should use a pen but I’m more comfortable with MS Word.) And then go back over the material. Is there a main point or topic? If so write it down. Use this sentence as the focus and try to expand on it. Then and only then do outlines, corrections, editing, etc…
This style of writing sounds so relaxing. The only problem I see is the lack of time to spread out all my thoughts.
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Today's Run

Quality of Run: Streamline
Route:

Total Miles: 5.2
Type of Workout: With 1 mile Tempo – 8:08
Feel Good Stretch: Inner thigh
Ku:
3 garden gnomes
appearing out of the shade
a dragonfly

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My Own Formula

Overheard in the change room, ”I’m taking this week off – I'm so damn busy – no time to run. I’ll start up again next week.”

In retrospect – I have never taken a week off. I am very critical of my own actions. The self punishment for NOT working out would be far more severe than struggling through a workout...

My Own Formula

• Run or cross train every second day.
• Run for health and fitness – not injury.
• Enter races – grow stronger with the challenges.
• Take walking breaks if needed. “Walk breaks allow you to take control over fatigue.”
• See nature – run outside. Be an ingredient of the planet – not just the human race.
• After running, relax and stretch – even if it’s just 5 minutes. Take one of those minutes to be mindful.
• Strive to be fearless. .. (I work on this daily.)

image AntBee505

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