Speedwork Satisfies

This year’s training session has really changed. Last year I adored the long runs! I would collect my thoughts and then settle down into some nice long escapes…
But this year I’m getting high on speedwork. (Or interval training.) I think it’s a combination of variety and the up front challenges.

“Intervals consist of a series efforts followed by active or passive rest usually at a pace faster than a continuous type training run. There are four things that you can alter in an interval training session. They are distance or time, rest time or distance, effort, and the number of repetitions.”

Benefits:

• I look forward to my run.
• Workouts go by F A S T.
• It keeps the boredom monkey away.
• Your will run faster and stronger and feel a better at the end of a race.
• It rejuvenates the body and the mind by clearing out the cobwebs.
• If you need to lose weight – this is better than any diet. (Except fasting.)
• And you can pretend, even if it’s just for a lap, that you’re the fastest runner in the world!

Suggestions:

• Don’t listen to a talking podcast - stick to fast tunes! Or just listen to your own heartbeat.
• Use your Garmin or lap counter on the old watch to keep track of the intervals. It is not fun trying to keep track on your fingers or with an abacus.
• If you can’t get on the track - find a long, quiet neighborhood street. (Always be vigilant for cars – like ones backing out garages.)
• Dress light. Or do what I do, and peel stuff off as you warm up. Watch your gear - I almost had my yellow cap stolen!

P.S. Some runners like to vary the distances in one session - 200m, 400m, 800m, 1200m, 800m, 400m, 200m. Interesting enough, they call it ladders.
P.S. I’ve been running for over 20 years and never tried speedwork until 3 years ago.

Everything you need to know about interval training!
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Grateful Because

Amanda of Run to Finish blog has been posting a daily gratitude at the end of her regular blog posts.
A simple idea, but very effective way of getting us to focus on the good things in our life.
Today on my run I witnessed three people who were not so fortunate...

When I do track work – > I take my cap off. It gets too hot!
I tossed it on top of the covered garbage can. On Lap 8 I notice two guys digging through that garbage can! (Looking for bottles I assume.) One guy was holding my favorite yellow cap in his hand. 00 He spotted me running towards them and yelled out, "Is this your hat?." I said, ”yeah!” But I felt like saying, “Hey – that’s my hat, I paid for it, leave it alone!” He gave a friendly wave and set it down. They could have taken it – I would not have followed.

Then, as I worked my way home – cooling down, I spot a body ahead on the edge of the road. I think, “OMG – I have to do CPR before my morning cup of coffee.” As I get closer – I note his color is good and he’s breathing. He has a garbage bag and a mat under him, a knapsack for a pillow. He is asleep.

November 08, 2008 - I am grateful I have a warm, soft place to sleep (even when I can’t sleep) and a yellow cap to keep to rain out of my eyes.

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All Masters Runners

When I’m feeling slow, I like to compare myself with the female elite runners in my age group.
I understand most of these runners train rigorously to keep up their records.
I, on the other hand, generally take it pretty easy. Running 3-4x a week with a few intervals and long runs to keep it interesting.
I deplore injuries.
When I compare myself to these Masters, instead of my past personal records, I go boldly forward knowing I am not alone in this incessant aging process.



So all Masters Runners - run like the wind and have a great day!

American Masters Outdoor Track & Field Records
Chart made with Google Docs

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More or Less a Labyrinth

[lab-uh-rinth]

Today was a long slow run day. But the sight of that empty track drew me in like a magnetic field.
The laps were casual. And I begin thinking about an article on Labyrinths I had read.

“A labyrinth has a single path winding toward the center, which is visible anywhere from the circuit’s perimeter.”

I know the track is not designed like a labyrinth but it does outline paths to follow. It provides an oval circular motion that, for me, can induce a running meditation. (Unless, of course, I'm trying to break an Olympic record.)

In the article, she mentions three stages you can employ:

Releasing
At the beginning, “just let go.”

Receiving
Somewhere near the midpoint. Open yourself up, acceptance.

Returning
Let problem solving ideas transform... inspiring you as you re-enter your day.

Have a great day – I know I am!

Walking the Labyrinth
World-Wide Labyrinth Locator

Image wiki

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Soon - Olympic Events to Watch

Only 15 days till the start of the summer Olympics in Beijing.
The NBC network will be streaming online videos of all the action. You have to first install a viewer by Microsoft called Silverlight.
(Not sure I will be able to watch on MyMac Book...) Then, apparently with this software, you will be able to watch several events all at once - depending on your bandwidth and system.
I just watched one of their videos on Ryan Hall. There's a commentary on his life including a clip of his enthusiastic victory wave after running 26 miles - becoming one of our Olympians. Totally Inspiring!
In this year’s Olympics there are 26 running events, and I’m going to try and watch all of them on television or streaming video online.

What’s your favorite event to watch? A little table tennis action, some diving, or beach babe volleyball?

The USA Track&Field Team going to China. (I count 5 from Eugene, Oregon!)

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Dealing With Disappointment

Just wondering how athletes and other runners deal with disappointment.

I was at the Olympic Track and Field Trails yesterday - actually outside the main gate, but close enough to hear the starting gun. There were hundreds watching the last events unfold on twin Jumbotron Screens.
I was particularly sad to see Gabe Jennings fall behind in the final 1500. He had the lead and then gasp – it faded away.
Talk about disappointment. His dream postponed or erased?

A comment from Gabe after the race:

“I wanted it real bad…I guess I have to stick around for another four years now, damn.”

Many times when we are disappointed when want to blame others. We complain a lot. We get angry and even feel sorry for ourselves.
Worst yet – we stop taking risks. We don’t want to set ourselves up for another failure.
I run away (sorry for the pun) from my failures. I’m disappointed because my body did not behave as I had requested. Instead I should be more compassionate after all I’m only human.
Yes, there are some exceptional human beings – but I bet if I interviewed them they would mention that they also lost a few along the way.
How do you deal with disappointment?

"The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way. "
Robert Kiyosaki

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