Goal Work - In the end, it's not going to matter how many breaths you took, but how many moments took your breath away- shing xiong
Well I read about how the best runners average 180 steps per minutes; that is 90 steps per foot. I guess they maintain the same cadence if they are going fast or slow. They go faster if they take a longer stride. I tried concentrating on taking quick (in my case short) steps and it really did make me go faster with less effort. Less effort is the operative word. In the past when I wanted to go faster I would power run trying to heave myself forward. I like this method better. So I started counting steps in my head and was about to shoot myself after a mile of that. I downloaded a metronome to my ipod and that helped a bit. The first time I used it my running really picked up while doing my speed work. My 10K run was also improved, but I still wanted to shoot myself after the run. I then looked for music with a higher BPM (beats per minute) and totally overhauled my ipod and intersperced metronome beats with the music.
I added Eminem's "Lose Yourself" at 171 BPM.
I also added Billy Joel's "We didn't start the fire" which is a bit slower at 148 but good enough for me to start to acclimate to the higher cadence.
I added Black Eyed Peas 158 "Pump It",
I added Outkast's "Hey Ya" at 160 BPM,
I added My Chemical Romance's "I'm not okay" at 180 BPM.
I added Ricky Martin's "Livin' La Vida Loca" at 180 BPM
This Sunday when I ran my 10K with the music my times were a little down, but I don't think it was statistically much different so I want to give them a little more of a chance. I decided today to do my speed work with no music at all . It was a complete failure. I just need music when running around and around an oval.
While looking for the BPM of songs, I came across a number of sites including this site which lists music with different BPM's This is something I may soon be putting on my ipod.
I still have not yet decided if I will run the Lighthouse 10K with or without music. No matter what I will be concentrating on getting my foot out quicker.
P.S. What are your favorite running songs?
Awaken: 08:15AM MIT: Working too much - Try to do some house cleaning
GoalWork: It is easy to get a thousand prescriptions but hard to get one single remedy. ~Chinese Proverb
Faster tip #1 Creatine
Creatine is probably another way to piss good money away but hey when you are desperate a pill is such an easy thing to prescribe.
Creatine is a naturally occurring amino acid (protein building block) that's found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is converted into ATP, a major source of energy within the human body.
Sounds like what I need! I also found that in theory being veganish does make me more susceptible to having low amounts of Creatine. Half of the creatine in our bodies is made by our liver, kidney and pancreas, and the other half the creatine in our bodies comes from food we eat such as lean red meat and fish.
One study even showed that Creatine could help cognitive function in vegetarians.
So if I don't get faster maybe this supplement will help in other ways.
Goal Work: “What goes around, comes around” - Proverb
Today was my first day of "speed work". I went to the track and ran 4 laps as fast as possible and then walked a lap (lap 1 10:16, lap 2 10:38; lap 3 10:38; lap 4 11:23).
I then ran 4 laps fast for me( 10:50; 11:04; 10:58; 11:19) , then walked a lap, and then ran a final 4 laps in an easy fashion (13:38; 12:30; 12:14; 12:06 -- nice negative split in that series).
You can see the first 5 laps here and the next 10 laps here
It felt good.
April 12 this "speed work" as well as group sessions will be supported by Mid Hudson Road Runners Club.
I participated last year and enjoyed it although I don't think it made me any faster. I do think it help me maintain consistency and probably stopped me from getting slower.
Gratuity: The first bird's egg of the season laid during a snow storm on the first day of spring; hopefully lots of baby house finches this season to bless me. It was a wonder watching the flock put the nest together and two birds who appeared mated hovering around the nest. Now one blue egg sits in the nest.
Goal Work: "Hope is the thing with feathers
That perches in the soul,
And sings the tune without the words,
and never stops at all." - Emily Dickenson
1) Take some Creatine
2) Work on Cadence (180 foot turnovers a minute).
3) Back to my track speed workouts (although I am not sure if they really ever helped).
4) Compression Socks.
5) Find a friend who is a little faster and run with her on a weekly basis (you know who you are).
6) Start working my core on a regular basis.
7) Get some foam rollers
8) Ice Baths
9) Hills
10) Since I need an even number I need to add one more item. Suggestions please!
I know some of your purist who run fast naturally think I am crazy but believe me if you were me you would do the same thing.
Gratuity: Frozen meals; In the summer I cooked extra and froze the meals. Now I get a surprise each lunch and dinner. Very fun.
Goals: The reason we race isn't so much to beat each other, he understood, but to be with each other. - Christopher McDougall
I just finished the book "Born to Run: A hidden Tribe, Super athletes and the Greatest Race the World Has Never Seen." by Christopher McDougall. It was right in sync with my running mentality at the moment. Very inspirational and a quick read. The author entwines the story of a few big races with his own journey from an injury prone runner to a 50 to 100 mile ultra-marathoner and the whole time sprinkling scientific suggestions on why we were all born to run. If you are into running, you really should read this book.
I learned about the Tarahumara tribe of runners in New Mexico who inspire all with their love of running.
I learned that ultras are one sport where women commonly beat men.
I learned starting at age nineteen, runners get faster every year until they hit their peak at twenty-seven. After twenty-seven, they start to decline but don't have to regress to the speed they were when they were age nineteen until they are in their sixties. Yes you heard correct. A person in their early sixties could conceptually beat their nineteen year old self.
I learned that Ultra-marathoners are often vegetarians. By basing their diets on fruits, vegetables, and whole grans, they derive maximum nutrition from the lowest possible calories so the body isn't forced to carry or process any useless bulk. Vegetables, grains, and legumes contain all the amino acids necessary to build muscle from scratch.
I learned we are the only mammal that sweats from ouf skin and not ouf mouth and that is why we are the ultimate runners. We can outlast any mammal in running a distance race.
The book has me questioning my heel-to-toe ways and thinking of tackling minimalism again.
Some other passages from the book that I really enjoyed.
Something odd began to happen: as the runners got slower, the cheers got wilder. Every time a racer struggled to the finish ....they immediately turned around and began calling home the runners still out there.
"You were amazing," Scott said. "Yeah," I said "Amazingly slow.". It had taken me over twelve hours, meaning that Scott and Arnulfo could have run the course all over again and still beaten me. "That's what I'm saying," Scott insisted. "I've been there, man. I've been there a lot. It takes more guts than going fast".
but maybe (to paraphrase Bill Clinton) there was never anything wrong with Jenni that couldn't be fixed by what's right with Jenni.
If you don't have answers to your problems after a four hour run, you ain't getting them.
"Think easy, light, smooth, and fast. You start with easy, because if that's all you get that's not so bad. Then work on light. Make it effortless like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing you work on making it smooth. You won't have to worry about the last one-- you get those three and you'll be fast" - Caballo
Lisa Smith-Batchen talks about exhaustion like it was a play pet. "I love the Beast," she says. "I actually look forward to the Beast showing up because every time he does I handle him better. I get him more under control." You can't hate the Beast and expect to beat it; the only way to truly conquer something, as every great philosopher and geneticist will tell you, is to love it.
She liked to tell them that running huge miles in the mountains was "very romantic." Gotcha. Grueling, grimy, muddy, bloody, lonely trail-running equals moonlight and champagne. But yeah, Ann insisted running was romantic and no of course her friends didn't get it because they'd never broken through. For them, running was a miserable two miles motivated solely by size 6 jeans; get on the scale, get depressed, get your headphones on, and get it over with. But you can't muscle through a five-hour run that way; you have to relax into it like easing your body into a hot bath, until it no longer resists the shock and begins to enjoy it.
Relax enough and your body becomes so familiar with the cradle-rocking rhythm that you almost forget you're moving. And once you break through to that soft half-levitating flow that's when the moonlight and champagne show up: "you have to be in tune with your body, and know when you can push it and when to back off," Ann would explain You have to listen closely to the sound of your own breathing; be aware of how much sweat is beading on your back, make sure to treat yourself to cool water and a salty snack and ask yourself, honestly and often, exactly how you feel. What could be more sensual than paying exquisite attention to your own body? Sensual counted as romantic, right?
Awaken: 08:00AM (Spring forward...Yuk) Yesterday and Today's MIT: Getting out of the habit but still went to Karate and cleaned the cat litter. Choices: Not so good: two bagels; Good: An orange for dinner.
Goal Work: "Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live you life to the fullest potential, and fight for your dreams" - Ashley Smith.
Today I did my first outside run and I was a bit disappointed. I had hoped to do a 12:00 mile pace but I was unable to do it. Funny how I told myself to go faster and it just did not work. I sometimes think I should get a trainer. I took 1 hour and 15 minutes to complete my 6 miles but I had breaks between each lap. I guess the next goal should be to do 6 miles in 1 hour and 15 miles without any break.
The link below shows all details associated with my workout.
I did take an ice bath after my run. I also used my Asics for the first 4 miles and then changed into my Nike Free's for the last two miles. I seemed to fly in my Nike Free's for Mile 5 but then crashed for Mile 6. I really did not feel that exhausted after the run but I just could not go faster during the run.
I most say I really like the Garmin and I think as I use more features it will help me train. It is easy to see my pace. Now I just have to figure out how to speed up when I see my pace falling off.
Today Allen and I went for a 16 mile bike ride on the Hudson River Rail Trail. It felt great. We then went to the bike store and got the mountain bike tuned up, a bike helmet for me, and a new seat for my road bike.
During the bike ride I also used my new Garmin 305. For those not familiar with a Garmin, it is a GPS enabled watch that gives you all the information you wish to know about your running or cycling event. You can easily see you distance, route, splits etc. I hope to use it tomorrow for my first outside run of the year. Check out the link below and you can see all the details of my 16 Mile bike ride on the Hudson Rail Trail.
Awaken:10:30AM (old habit creeping back) Yesterday's MIT - Not good. I am mostly upset that I did not run. I have got to get back into my running routine. My knee is feeling better but I think I am subconsciously afraid to re injure it. Today's MIT - Did not create any.
Choices: Great Bike ride but I ended up eating Hot Antipasto and some pasta at Longobardi's. My guess is that my calorie in and out was not toward the weight loss side. I need to figure out how to deal with exercise hunger better than that.
Well I read about how the best runners average 180 steps per minutes; that is 90 steps per foot. I guess they maintain the same cadence if they are going fast or slow. They go faster if they take a longer stride. I tried concentrating on taking quick (in my case short) steps and it really did make me go faster with less effort. Less effort is the operative word. In the past when I wanted to go faster I would power run trying to heave myself forward. I like this method better. So I started counting steps in my head and was about to shoot myself after a mile of that. I downloaded a metronome to my ipod and that helped a bit. The first time I used it my running really picked up while doing my speed work. My 10K run was also improved, but I still wanted to shoot myself after the run. I then looked for music with a higher BPM (beats per minute) and totally overhauled my ipod and intersperced metronome beats with the music.
