I am inspired by this quote from the movie Without Limits, which is about Steve Prefontaine.
This is attributed to Coach Bill Bowerman:
“Men of Oregon...l invite you to become students of your events.
Running, one might say, is basically an absurd pastime upon which to be exhausting ourselves. But if you can find meaning in the kind of running you have to do to stay on this team, chances are you can find meaning in another absurd pastime: Life.”
More inspiring running quotes are on the Rockford, Illinois' Youth Cross Country Team website: http://www.wildcats.rockriver.net/quotes.html
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Friday, May 29, 2009
How to return to running after an injury
I went for a great three mile run at the gym this week, the first run in Albany since I got my orthotics! I felt fine afterward, and I'm looking forward to running with the Halve Mein Hash House Harriers this weekend! I am following Hal Higdon's 10K training schedule to make sure I start out slow and don't add on too much mileage too fast.
Here is a great quote my skiing instructor Tim sent me – “Take the first step in faith. You don't have to see the whole staircase, just take the first step.”
This is great advice for anyone just starting out running or getting back into the sport. If planning out all your races for the year if that works for you, that’s great. If you are unsure of how to start, take Tim’s advice – go ahead and take the first step.
Want to run faster? Click here to get free running and nutrition tips by email.
Here is a great quote my skiing instructor Tim sent me – “Take the first step in faith. You don't have to see the whole staircase, just take the first step.”
This is great advice for anyone just starting out running or getting back into the sport. If planning out all your races for the year if that works for you, that’s great. If you are unsure of how to start, take Tim’s advice – go ahead and take the first step.
Want to run faster? Click here to get free running and nutrition tips by email.
Friday, May 22, 2009
Map My Run is a great resource for running in Albany, NY
Mapmyrun is a great website for finding runs designed by local runners.
The website lists over 700 "runner tested and approved" running routes in the Albany area, ranging from a 1 mile loop in Washington park to the Freihofer’s 5K route to an ambitious 20 mile loop starting and ending at the SUNY Albany campus.
I like this website because the runs are plotted by Capital region runners, which means that the roads should be relatively safe and runner friendly.
I ran for the first time with my new orthotics in Buffalo, NY yesterday. I started from my hotel on Main street and ran to the Irish Famine Memorial, around to see the lighthouse, over past the USS The Sullivans, down to the HSBC arena and back up Main Street to the hotel. I enjoy this run because I was born in Buffalo and I am familiar with the roads, but if I was traveling to a strange city, I would take advantage of a route from MapMyRun.
How do you plan your outdoor runs?
Want to run faster? Click here to get free running and nutrition tips by email.
The website lists over 700 "runner tested and approved" running routes in the Albany area, ranging from a 1 mile loop in Washington park to the Freihofer’s 5K route to an ambitious 20 mile loop starting and ending at the SUNY Albany campus.
I like this website because the runs are plotted by Capital region runners, which means that the roads should be relatively safe and runner friendly.
I ran for the first time with my new orthotics in Buffalo, NY yesterday. I started from my hotel on Main street and ran to the Irish Famine Memorial, around to see the lighthouse, over past the USS The Sullivans, down to the HSBC arena and back up Main Street to the hotel. I enjoy this run because I was born in Buffalo and I am familiar with the roads, but if I was traveling to a strange city, I would take advantage of a route from MapMyRun.
How do you plan your outdoor runs?
Want to run faster? Click here to get free running and nutrition tips by email.
How to run with asthma
Mediclim is a free service that provides weather alerts to Americans with asthma and other diseases.
Founded by Dr. John Bart and meteorologist Denis Bourque, Medclim analyses a multitude of weather parameters known to affect health, such as humidity, barometric pressure and temperature.
Subscribers are alerted when the weather may cause flare ups from migraine, asthma, arthritis or heart disease.
While I do not have asthma, I do enjoy running outside. I subscribed to Mediclim to get free emails alerting me to these weather changes so I can plan my outdoor runs on asthma – friendly days.
Do you consult pollen or smog forecasts before heading out for a long outdoor run?
Want to run faster? Click here to get free running and nutrition tips by email.
Founded by Dr. John Bart and meteorologist Denis Bourque, Medclim analyses a multitude of weather parameters known to affect health, such as humidity, barometric pressure and temperature.
Subscribers are alerted when the weather may cause flare ups from migraine, asthma, arthritis or heart disease.
While I do not have asthma, I do enjoy running outside. I subscribed to Mediclim to get free emails alerting me to these weather changes so I can plan my outdoor runs on asthma – friendly days.
Do you consult pollen or smog forecasts before heading out for a long outdoor run?
Want to run faster? Click here to get free running and nutrition tips by email.
Monday, May 18, 2009
How much protein should a runner eat per day?
This is the question I have been asking myself ever since I have started lifting weights and my runs have gotten close to an hour in duration. According to the April 2009 newsletter of GI news, the official glycemic index newsletter, Dr. Garry Egger recommends that athletes should consume up to 3g per kg of body weight per day – around 300 g (11 oz) for a 100 kg man – because of their extra muscular needs.
That translates to 150 grams for a 100 lb. woman.
I try to keep to a low GI diet. My favorite carbohydrate foods are oatmeal, Barilla pasta and whole wheat bread.
How much protein do you consume per day? Do you consume protein immediately after your workouts?
Want to run faster? Click here to get free running and nutrition tips by email.
That translates to 150 grams for a 100 lb. woman.
I try to keep to a low GI diet. My favorite carbohydrate foods are oatmeal, Barilla pasta and whole wheat bread.
How much protein do you consume per day? Do you consume protein immediately after your workouts?
Want to run faster? Click here to get free running and nutrition tips by email.
Funny Lance Armstrong Running Video
I loved this video!
Pain is temporary and quitting lasts forever – Lance Armstrong
Do you have a favorite motivational running related video on youtube?
Want to run faster? Click here to get free running and nutrition tips by email.
Pain is temporary and quitting lasts forever – Lance Armstrong
Do you have a favorite motivational running related video on youtube?
Want to run faster? Click here to get free running and nutrition tips by email.
Friday, May 15, 2009
How to beat exhaustion on your long runs
Men’s Health provides advice on how to run farther in their article, 'Work Out Harder, Faster, and Longer.’
According to Timothy Noakes, M.D., a professor of exercise and sports science at the University of Cape Town, our brains tell us to quit before our bodies actually need to stop running as a safety measure to protect our bodies from injury.
I do experience this in my long or hard runs. My body will be fine but my brain will start thinking – hey, this is too fast or hey, is my hip hurting, will I pull my IT band again? I find that once I start listening to my brain, I stop my workout prematurely.
The article gives runners a tip to get past this roadblock - Jane Hahn, a senior editor at Runner's World magazine, recommends focusing on a runner in front of you and picturing yourself being pulled toward him. I have used this strategy in races to run faster and keep focused on my goal.
I remember my high school cross country coach Mr. Pacheco always used to yell “you are doing fine” to the runners near the end of our races. I repeat his words to myself during long runs. If I don’t feel any actual pain in my body, just exhaustion, I am doing fine and I can complete the run.
What strategies to you use to increase your endurance on long runs?
Want to run faster? Click here to get free running and nutrition tips by email.
According to Timothy Noakes, M.D., a professor of exercise and sports science at the University of Cape Town, our brains tell us to quit before our bodies actually need to stop running as a safety measure to protect our bodies from injury.
I do experience this in my long or hard runs. My body will be fine but my brain will start thinking – hey, this is too fast or hey, is my hip hurting, will I pull my IT band again? I find that once I start listening to my brain, I stop my workout prematurely.
The article gives runners a tip to get past this roadblock - Jane Hahn, a senior editor at Runner's World magazine, recommends focusing on a runner in front of you and picturing yourself being pulled toward him. I have used this strategy in races to run faster and keep focused on my goal.
I remember my high school cross country coach Mr. Pacheco always used to yell “you are doing fine” to the runners near the end of our races. I repeat his words to myself during long runs. If I don’t feel any actual pain in my body, just exhaustion, I am doing fine and I can complete the run.
What strategies to you use to increase your endurance on long runs?
Want to run faster? Click here to get free running and nutrition tips by email.
UCLA Coach John Wooden defines success
I have had a great week running! I am excited to get my orthotics next Tuesday, and proud of myself for running 8 miles with the Halve Mein Hash House Harriers last weekend.
I was really inspired by this TED video. Former UCLA Coach John Wooden redefines success and urges us all to pursue the best in ourselves. I like his definition of success, it is in line with my definition of success in running.
His pyramid of success is reproduced here: http://www.salem.k12.va.us/shs/moore/johnwoodensuccess.html
The Journey is Better than the End – Cervantes
What is your definition of success? What advice from a coach has helped you throughout your life?
Want to run faster? Click here to get free running and nutrition tips by email.
I was really inspired by this TED video. Former UCLA Coach John Wooden redefines success and urges us all to pursue the best in ourselves. I like his definition of success, it is in line with my definition of success in running.
His pyramid of success is reproduced here: http://www.salem.k12.va.us/shs/moore/johnwoodensuccess.html
The Journey is Better than the End – Cervantes
What is your definition of success? What advice from a coach has helped you throughout your life?
Want to run faster? Click here to get free running and nutrition tips by email.
Monday, May 11, 2009
HMHHH Red dress run!
I had an AWESOME time running for charity last weekend!
The Halve Mein Hash House Harriers held their 6th Annual NURD and 9th Annual Red Dress on Saturday, May 9th, 2009, a charity run that raised money for the widows and orphans of Albany Firefighters.
We were quite the spectacle, running through the Tulip Festival and all around downtown Albany in our red dresses! Check us out here:
http://capitalnews9.com/content/top_stories/139149/red-dress-run/Default.aspx
I enjoyed the run, though my dress chafed a little. But it was all for a good cause! I love the camaraderie I feel when running with the Hash House Harriers.
Want to run faster? Click here to get free running and nutrition tips by email.
The Halve Mein Hash House Harriers held their 6th Annual NURD and 9th Annual Red Dress on Saturday, May 9th, 2009, a charity run that raised money for the widows and orphans of Albany Firefighters.
We were quite the spectacle, running through the Tulip Festival and all around downtown Albany in our red dresses! Check us out here:
http://capitalnews9.com/content/top_stories/139149/red-dress-run/Default.aspx
I enjoyed the run, though my dress chafed a little. But it was all for a good cause! I love the camaraderie I feel when running with the Hash House Harriers.
Want to run faster? Click here to get free running and nutrition tips by email.
Post workout nutrition – how much protein and carbohydrates?
Greg McMillan, M.S. shares his ideal post workout nutritional drink in the article ‘The Runner's Ultimate Nutritional Recovery Routine (RUNRR).’
McMillan drinks a slim-fast after exercise because the Optimum Recovery Ratio calls for ingesting one gram of protein for every four grams of carbohydrates. McMillan says that this balance of protein and carbohydrates results in the greatest stimulus of insulin and glycogen storage, yet doesn't negatively affect the digestive process.
I buy slimfast to use for my gym workouts, but opt for chocolate milk, a cheaper alternative, for my home-based workouts.
What do you eat or drink right after working out or running?
Related Article:
How to replace expensive post-workout protein bars with real food
http://albanyrunner.blogspot.com/2009/04/how-to-replace-expensive-post-workout.html
Want to run faster? Click here to get free running and nutrition tips by email.
McMillan drinks a slim-fast after exercise because the Optimum Recovery Ratio calls for ingesting one gram of protein for every four grams of carbohydrates. McMillan says that this balance of protein and carbohydrates results in the greatest stimulus of insulin and glycogen storage, yet doesn't negatively affect the digestive process.
I buy slimfast to use for my gym workouts, but opt for chocolate milk, a cheaper alternative, for my home-based workouts.
What do you eat or drink right after working out or running?
Related Article:
How to replace expensive post-workout protein bars with real food
http://albanyrunner.blogspot.com/2009/04/how-to-replace-expensive-post-workout.html
Want to run faster? Click here to get free running and nutrition tips by email.
Friday, May 8, 2009
Running Calculator helps runners plan workouts
After reducing my running due to a sports injury, I am excited to use the time I will run in my next 5K - the Freihofer's Run for Women - to calculate my expected time future other races using the the McMillan Running Calculator.
Greg McMillan, M.S. has created a running calculator that estimates a runner’s equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.
This tool can calculate equivalent performances for every race distance from the 100m to the marathon as well as optimal training paces for repeats, long or endurance runs, stamina runs, speed workouts and sprint workouts.
Do you use a running calculator to plan your runs?
Want to run faster? Click here to get free running and nutrition tips by email.
Greg McMillan, M.S. has created a running calculator that estimates a runner’s equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.
This tool can calculate equivalent performances for every race distance from the 100m to the marathon as well as optimal training paces for repeats, long or endurance runs, stamina runs, speed workouts and sprint workouts.
Do you use a running calculator to plan your runs?
Want to run faster? Click here to get free running and nutrition tips by email.
Tips for runners on improving stride, speed training and downhill running
Men’s Health has put together some tips for running in their article titled, ‘Run Smarter, Faster, and Longer to Burn More Fat.’
Tips include information on stride, speed training, downhill, and how to build explosive strength. I am interested to try the tip on downhill running practice. There was a little section of downhill on my last 5K and I didn’t feel like I handled it as well as I could have. I will try adding downhills to my practice runs.
Do you practice running downhill?
Want to run faster? Click here to get free running and nutrition tips by email.
Tips include information on stride, speed training, downhill, and how to build explosive strength. I am interested to try the tip on downhill running practice. There was a little section of downhill on my last 5K and I didn’t feel like I handled it as well as I could have. I will try adding downhills to my practice runs.
Do you practice running downhill?
Want to run faster? Click here to get free running and nutrition tips by email.
Monday, May 4, 2009
How to determine the distance of your outdoor runs
The weather is getting warm enough in Albany, NY to run outdoors! I went on a great run last Saturday, and another shorter run this morning through Washington Park.
My favorite tool to plan outdoor runs is the Google Maps Pedometer. This website allows runners to plot their favorite running routes and find out the distance of their favorite runs.
How do you discover good routes for outdoor running?
Want to run faster? Click here to get free running and nutrition tips by email.
My favorite tool to plan outdoor runs is the Google Maps Pedometer. This website allows runners to plot their favorite running routes and find out the distance of their favorite runs.
How do you discover good routes for outdoor running?
Want to run faster? Click here to get free running and nutrition tips by email.
How to stretch after a run or crosstraining
Katrina from DietHealth demonstrates several stretches that improve flexibility throughout the body in this Youtube video. I think these stretches would make a good post-workout cool down. As a runner, I often just concentrate on stretching my legs after a run and forget that I use my arms to run as well!
Related Article:
Running stretches and weight lifting exercises for runners
http://albanyrunner.blogspot.com/2009/04/running-stretches-and-weight-lifting.html
Want to run faster? Click here to get free running and nutrition tips by email.
Related Article:
Running stretches and weight lifting exercises for runners
http://albanyrunner.blogspot.com/2009/04/running-stretches-and-weight-lifting.html
Want to run faster? Click here to get free running and nutrition tips by email.
Friday, May 1, 2009
Should runners eat before running?
Sports Nutritionist Nancy Clark reviewed the recently published 2009 Joint Position Stand on Nutrition for Athletic Performance in the article What to Eat and When for Top Performance for Active.com
I learned that eating before hard exercise, as opposed to exercising with no food in your stomach, has been shown to improve performance. Clark also wrote that for optimal recovery, an athlete who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing a hard workout.
Do you eat before or after your runs? Have you seen a positive difference when you run just an hour or two after eating a nutritious meal?
Related Article:
How to replace expensive post-workout protein bars with real food
Want to run faster? Click here to get free running and nutrition tips by email.
I learned that eating before hard exercise, as opposed to exercising with no food in your stomach, has been shown to improve performance. Clark also wrote that for optimal recovery, an athlete who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing a hard workout.
Do you eat before or after your runs? Have you seen a positive difference when you run just an hour or two after eating a nutritious meal?
Related Article:
How to replace expensive post-workout protein bars with real food
Want to run faster? Click here to get free running and nutrition tips by email.
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