Re-Discovering Disco Music

What does disco music have to do with running?  For me music is everything.  I need music to run or else I'm bored.  Since I have more than 3000 songs on my iPod, you would think I do not need any more music.  But I Love Music!  I also collect Old School R&B, Disco, and Rap.  So, with extreme caution, I downloaded five new disco songs to add to my collection.  And I played all five of them to death too.  The music helped me get through 6 long miles on Saturday and 3 miles today.  I think I got my ROI on a $5 download.

Just Hydrate Me!

I got off my rear today and did 6 miles speedwork on the treadmill.  After mile 2, I started feeling a little strange - like something was sucking the life out of me.  I was unsure what was going on, so I pulled over to the side of the rode at mile 3, i.e., I paused the treadmill!  A few seconds passed before I realized I had not drank enough water before I started the run. Sooooooo, I chugged as much H-2-0 as I could stand and hit the pause button.  I immediately felt better and finished the run with more energy than I started - at least it seemed that way to me.  The lesson for the day:  Just hydrate me!

The Two Hundred Sit-Ups Challenge

Steve Speirs is back with another exercise program: The Two Hundred Sit-Ups Challenge.  I completed the Hundred Push Ups Challenge a few months ago and was looking for something different this year.  Well, my mid-section has never been where I want it to be, so taking the sit-ups challenge is really a no-brainer.  After this challenge, I need a pull-up or chin-up challenge and then I'll be set!

UPDATE: I completed 100 sit-ups in my initial evaluation.  I've also setup a Two Hundred Sit-Ups group on Facebook.com.  Will u take the challenge?

Keeping My Options Open

I've been researching a career as a Personal Trainer and received an article on the 10 Steps to Become A Personal Trainer from my sister.  My brief research found that I should become ACE and AFAA certified which could take 3 to 6 months and requires me to pass several tests.  Man, after I became PMP certified, I thought I was done with taking tests.  Well, my plan is to get the ACE/AFAA certifications and train part-time or full-time depending on the path my career takes.

Avoid Knee Pain: Buy New Shoes!

We are still on our Christmas vacation in Missouri. Today I managed to survive some steep hills here in St. Peters, MO. The good news is I ran for 6 miles; the bad news is after I start a run these days I experience some pain in my knees. I am pretty sure I need new jogging shoes because it's been 6 months since I purchased my Adidas Supernovas. I'm trying to avoid spending the money on new shoes as long as I can. However, I know that if I am to continue running long distances, I will need to make sure I have good equipment for my feet and legs. If you're having discomfort when you run, check out this article on Knee Pain from CoolRunning.com.

Just Say "No"...To Food

The temptation to eat everything in sight reveals itself every year at Thanksgiving, Christmas and New Year's Day. Last year I was able to lose almost 7 pounds over the Holidays because I was committed to not overeating. I'll be fortunate to break even this year and I'm OK with that since I know that I can back on my exercise routine in a week or two. To avoid gaining weight, I try to follow the rules similar to the ones I found at HealthCastle.com. To help me avoid being stuffed, I fast for 24 hours once a week. Of course, it is easy to say "no" to food when it is not the Holiday Season!

Interval Run Revisited

Last night I did a 5-mile interval run and had a 8:56 minute/mile pace on the treadmill. Interval runs are important for building stamina for long runs. I have gotten out of the habit of doing intervals for the past month and have decided to re-incorporate this type of run in my schedule.

I found a really good article on running tips that will help runners at all levels.. Check out Your Best Training Plan on RunnersWorld.com.

My First Race

On Saturday, October 25, 2008 I completed my first run, Run Forest Run, which was held at Izaak Walton Nature Preserve in Homewood, IL. I finished the 4 mile race with a 7:57 minute/mile pace - something I did expect at all. This was probably the toughest run I ever experienced because it was a trail run, i.e., we ran on rocks, grass, dirt, mud, etc. I kind of expected a difficult run because of the terrain. However I did not want to back out of the race, so I just ignored the conditions and kept my legs moving. About half-way through, I had to pray for strength - I was about to run out of gas. I had mad the terrible mistake of starting the run way too face - hence a brief struggle to finish.

I will definitely run this race again and I am already entered in next year's race. Now that I have race experience, I know what to expect the next time I run. I will try not to start too fast!

The Best Time to Run

Yesterday evening was interval training on the treadmill. In case you were wondering, I am trying to get back in the habit of running in the evenings at least a few times per week because I want to get a little more sleep these days. I am not sure if running in the morning is better than the evening and vice-versa. Either timeframe has its pros and cons:

Morning Run	Evening Run
Pros: Much cooler temperature means I can run faster without concern of overheating. When I'm done, I feel a huge sense of accomplishment. No more runs for the rest of the day. No need for caffeine to wake me up!	Pros: More energy in the evening means my body is not stressed as much as the morning run. After taking a shower, I feel refreshed and relieved that I can sleep an extra hour. My body has more time to heal before I go to work.
Cons: It takes 20-30 minutes for me to wake up at 4:50am and get myself ready to run. In the Fall and Spring it is dark when I run which is dangerous. Running in the winter is out of the question. My body needs to heal while I am on my way to work and/or at work.	Cons: Since the evening runs are on a treadmill, my heart rate is higher and pace is slower. I have to manage my time extremely well to allow an hour in the evenings for a run. And, I can not run on Tuesday and Friday evenings due to personal commitments.

Running in The Dark

This morning's jog was a little over 8K with very little sun most of the time. I guess I must get used to running in the dark for the next month or so while the weather allows me to run outdoors. It was just a little weird because it felt like I was running at night until the last mile or so.

My Rules for Pre-Dawn / Night Running

Since many of my runs start at the pre-dawn hours, I try to follow a few safety rules I learned over the years:

• Assume Drivers Can Not See You
  I call this maintaining "a good run defense." Knowing I can not take on a vehicle forces me to stay as close to the curb as possible. On busy streets, I usually run on the sidewalk unless I see kids in my path which is not likely in dark conditions. On less busy streets, I run against the flow of traffic to ensure oncoming vehicles can see me and that I give plenty of room to vehicles approaching from the rear.
• Wear Light or Reflective Clothing
  I usually wear a bright yellow shirt and headband. I also have reflective shoes to help give off my location on the road.
• Never Run A Route You Have Not Run Before
  A familiar route is easier to navigate in the dark and helps you maintain a sense of composure during times of uncertainty. When I ran this morning, for example, I thought I saw an animal approaching me out the corner of my eye. When I thought about my location, it dawned on me I was looking at a stump. Bottom line is I could have made a sudden move had I not known the path and kept calm.
• Find The Sidewalk or Grass When A Vehicle Approaches Head On
  This is especially important when the vehicle slows down because that's a good sign that the driver either can not see you or is having difficulty navigating around you.
• Obey Traffic Signs/Laws
  J-walking is quite common for me during my commute to/from work during sunlit hours. On the other hand, when I run in the dark I do not want a driver guessing where I am headed. You can never be too safe if you use crosswalks, stop at stop lights, etc.

Hundred Push Up Update

Last night was day two in week 5 of the Hundred Push Up Challenge. I took an extra day off, so my arms/chest were ready for the stress. I did a total of 174 push ups and maxed out at 40. One more day and then I'm at week 6!

Running 101: The Proper Form for Runners

When I run, go through a number of checks to make sure I am running as efficiently as possible. That's because I am always concerned that I will run out of gas before I reach my distance goal. Just to be sure my form was correct, I found the article Tips for Proper Running Form on About.com which written by marathon runner Christine Luff. In her article, Christine discusses nine tips for proper running form.

Here's a summary of Christine's tips with some editorial comments:

Look Ahead

Most of my runs are early in the morning when there's very little light. Since I sometimes cross busy streets, I make sure my eyes are forward. I occasionally look side-to-side to gauge the traffic.

Land Mid-foot

If you land predominantly on your heals, you will slow your run which is inefficient. Landing on your toes will strain your calves and/or lead to shin injuries. I have made the mistake of running on my heals and my toes. In both cases, my legs were sore for a few days until I learned to land on the ball of my foot.

Keep Your Hands at Your Waist

When I first started running long distances, I thought that I should move my arms swiftly up and down just link a sprinter or a walk-runner. Waving my arms wildly, I found that got tired quickly. Then I saw a woman running with her arms at her waist, so I tried her approach and discovered this change was just what I needed.

Relax Your Hands

Keep your hands in a fist and/or clinched will lead to fatigue. And even the slightest fatigue can cause you to shorten your run. I generally keep my hands relaxed (open) or lightly touch my thumb and index finger.

Check Your Posture

I read somewhere that most runners make the mistake of leaning forward which can put more stress on your spine, neck and shoulders. If you keep a straight posture, you reduce the chances of fatigue and pain.

Relax Your Shoulders

The shoulders should also be relaxed and square. Do not hunch over.

Rotate Your Arms from The Shoulder

The natural tendency of some runners is to bend at the elbows which is a waste of energy.

Don't Bounce

Bouncing is a waste of energy too. Try to maintain a smooth stride that is low to the ground.

Keep Your Arms at Your Side

Swinging the arms side-to-side is a waste of energy. It can also cause you to lean slouch and breathe inefficiently.

An Energy Boosting 12K

After thoroughly enjoying my 5-day vacation, I jumped out of bed this morning with a plan to run a 12K. Even though I had to fight through a period of low motivation, I finished the 12K with a 8.30 minute/mile pace. Interestingly enough, the Fitness Tip of The Day was: "At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will likely boost your energy level and your mood."

I can say definitively that my energy level and mood get full-day boost after a run - today's run was no exception. Here are articles that discuss other ways to boost your metabolism:

• Can You Really Boost Your Metabolism? - RunnersWorld.com
• 7 Ways to Boost Your Metabolism - About.com
• How to Boost Your Energy Level in the Afternoon - eHow.com
• 5 Ways to Boost Your Metabolism and Lose Weight This Year - AssociatedContent.com
• Boost Your Energy Levels - msn.com

The Importance of Rest

After completing a 10K this morning, I added up the numbers and noticed that I have run almost 24 miles in 4 days. That's an average of almost one 10K per day since Saturday! You can imagine that my body wants a break and I plan to rest tomorrow. Why is rest so important?

Hall Hidgon, a well known marathon expert recommends the following for runners training for a 10K: "Rest is an important part of your training. Friday is always a day of rest in the Intermediate program. Be realistic about your fatigue level and don't feel guilty if you decide to take an additional day off. (Best bet is Monday.) Specifically consider scheduling at least one extra rest day during the stepback weeks." Hal has a lot of good information on running 5Ks, 10Ks, Half and Full Marathons. He's even posted FREE training programs!

The web site RunningInjuryFree.org suggests: "Since a day only has 24 hours, we need to follow a heavy run with a "rest period" to give us the 48 hours needed for recovery. Some people do this by walking or running 3 or 4 times a week, with rest days in between. Others do this by following a heavy walk or run with a light walk or run." The latter type of training is called Cross Training which a combination of heavy and light workouts.

While I generally prefer to take full day to recover, my training program is a combination of Cross Training and resting in between long workouts/runs. Whatever you decide to do, make sure you clear your workout with your doctor!

Hundred Push Up Update 3
Yesterday I started at week for in my quest to meet the Hundred Push Up challenge. I was a little sore and was still able to finish all 5 sets of push ups.

Treating Exercise as A Project

Whether I am working in my garden, adjusting our wireless network, or painting a room, I treat work as a project: there's always a beginning and an end, tools or equipment I need to use, and milestones that help me see progress along the way. I find that this method helps time pass and keeps me focussed on the end result. If you can treat work as a project, why not view exercise as a project?

How I Run My Exercise Project

Every day I workout, I plan the start and finish of my routine. The night before I run, I review my equipment list: I layout my clothes, ensure my shoes are ok, check my Heart Rate Monitor (HRM) to make sure it works properly, drink plenty of fluids and try to rest my body as much as possible. Just before I run, I do a final equipment check. Finally, when I run I check my mileage, heart rate and pace periodically to ensure I hit the milestones I've set.

You do not have to be as anal as I am with my exercise project. However, developing an exercise project of your own could help you surpass some of those obstacles that have held you from incorporating running or other exercises into your lifestyle.

Training Program

I utilize a 10-week training program developed by Olympic Triathlon Coach Brendon Downey in cooperation with Polar, the sports watch company. I started the program on 7/1/08 and will complete the training on 9/19/08 - the day before I run in the South Holland Heritage Haul Awesome Blossom 10k. I may also run a few races before the Awesome Blossom...we'll see how the training goes.

The program generally looks like this:

SUN	MON	TUE	WED	THU	FRI	SAT
Rest!	10k	8k	Rest!	5k	5k	12k / 14k / 16k / 18k (one of these, not all!)

Some days I do interval training or hill training, so the program varies a bit. On Saturday, I have my longest runs. This Saturday, I will do a 16k - that's 10 miles. I've never run more than a 12k, so pray for me!