I made a humorous video about the trials and tribulations of talking about running at a Christmas, New Year's or other holiday party. Hope you enjoy it!
http://www.youtube.com/watch?v=HbONA5Rz1es
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Wednesday, December 23, 2009
Monday, December 21, 2009
How to Recover From Your First Half Marathon
I used the Hal Higdon training plan to train for my half marathon in October. I had my schedule all planned out up until race day, but I hadn’t really thought of what I would have to do to recover from the race.
Runners World Coach Jenny offers advice on recovering from a half marathon race in her column, “Ask Coach Jenny Recovery Plan Post-Half-Marathon.” Jenny recommends taking it easy after the race to the tune of one easy day for every mile of the race. That would be 13 days of light exercise for a half marathon.
In my first week after my half, I rode my bicycle as cross training and practiced yoga to keep my flexibility. I also started to concentrate on lifting weights at the gym. It took about two weeks for me to get the 'hunger' for running back. Since then, I have been training on Hal Higdon's 5K training plan.
How do you recover from long races?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Runners World Coach Jenny offers advice on recovering from a half marathon race in her column, “Ask Coach Jenny Recovery Plan Post-Half-Marathon.” Jenny recommends taking it easy after the race to the tune of one easy day for every mile of the race. That would be 13 days of light exercise for a half marathon.
In my first week after my half, I rode my bicycle as cross training and practiced yoga to keep my flexibility. I also started to concentrate on lifting weights at the gym. It took about two weeks for me to get the 'hunger' for running back. Since then, I have been training on Hal Higdon's 5K training plan.
How do you recover from long races?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, December 18, 2009
Best Tips to Overcome Fear of Running a Race
Seth Godin is talking about businesspeople in this video, but I like it because it parallels the fear I feel before I register for a big road race. Godin talks about the difference between our human brain, where we feel inspiration to achieve new goals, and our primitive “lizard brain” that protects us from perceived harm.
When we try to set a new goal, like registering for a half marathon, our lizard brain comes up with a dozen excuses as to why we aren’t ready to make that commitment. Godin says we should not be held hostage by our lizard brain and instead take the risk and make that commitment, or, in business-speak “ship it.”
I recently practiced this when I did my first interval workout in nine months. I got injured doing intervals last spring and focused this summer on building my base for a half marathon. Winter is here and I am training again for 5K races. Intervals are a part of the training, and while my lizard brain was scared about another injury, I just "shipped it" and did the workout.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
When we try to set a new goal, like registering for a half marathon, our lizard brain comes up with a dozen excuses as to why we aren’t ready to make that commitment. Godin says we should not be held hostage by our lizard brain and instead take the risk and make that commitment, or, in business-speak “ship it.”
I recently practiced this when I did my first interval workout in nine months. I got injured doing intervals last spring and focused this summer on building my base for a half marathon. Winter is here and I am training again for 5K races. Intervals are a part of the training, and while my lizard brain was scared about another injury, I just "shipped it" and did the workout.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, December 11, 2009
'Mental Training for Peak Performance’ book review
I learned a lot from the book ‘Mental Training for Peak Performance’ by Steven Ungerleider. This book describes how mental practices can improve athletic performance. Ungerleider leads readers through the basics of mental training and then offers specific advice for cyclists, skiers, golfers, marathoners, mountain bikers, runners, swimmers, tennis, volleyball players, weight lifters and pentathletes.
As a result of reading this book, I am starting to practice imagery and visualization.
In chapter 22, Undgerleider provides a checklist of the basic principles of a customized mental training program for all athletes. I found it useful to write my answers out and define which aspects of mental training I will work on in 2010.
Set Goals
My goals for 2010 are to run the 5K in under 22 minutes and run the 15K in under 80 minutes. I would also like to improve my half marathon time, and I will set that time goal based upon my improved performance in the 15K.
Use a Verbal Cue
My verbal cue is the phrase “Looking Good.”
Focus on the Positive
I am a little scared at how simple it is to improve my performance by changing my attitude. I am a firm believer in the theory that positive thinking will improve my training and race performance.
Build in Relaxation Time
I have two no-running-allowed rest days per week. Allowing my muscles to heal and adapt to training is just as important as the training itself.
Find the Right Tension Level
I disengage from the hard parts of running by consciously relaxing my arms and changing my focus from catching an opponent to pacing an opponent. I also focus on running with my pelvis when I am starting to feel exhausted.
Take a Look at Your Opponents
At this point in my racing, my PR is my only real opponent. I like to look around at my fellow racers and absorb their energy and excitement and focus it into my enthusiasm for the upcoming race.
Visualize Proper Techniques
I visualize feeling relaxed and running in a Chi running position. When I visualize running a race, I feel the starting pace, then imagine using my fellow runners as goalposts to run towards, pace and overtake. I imagine feeling strong at the two and a half mile mark and starting to speed up my running to my final kick.
Imagine Coping with Extremes
I believe that my effort on the last mile of every practice, when I am fatigued, is the part of my training that improves my running. The more racing experience I have under my belt, the more confidence I will have to run in different types of weather. I will focus on improving this part of visualization in 2010.
See Yourself Winning
My visualizations of running at a new, faster pace and beating my PR are giving me the confidence to actually believe that I can run faster that my previous personal best.
Maintain Cool Under Pressure
I am working on incorporating different paces in my running practice so I can visualize a scenario where I run a slow first mile and have the confidence to increase my pace in the second and third miles to put myself back on track.
Make Your Emotions Work for You
I need to work on being able to channel anger, excitement and fear into energy for my running.
Develop Your Own Rituals
My rituals so far only involve eating at the proper time before a race and wearing appropriate clothes. I need to develop rituals that channel my energy and focus me for the race.
Use Affirmations and Self-Talk
I use the same words my high school cross country coach said, “You’re Looking Good.” This reminds me that I am doing fine, that my exhaustion and impatience with racing is only mental, and that I should concentrate on my form so I will continue to be “Looking Good.”
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
As a result of reading this book, I am starting to practice imagery and visualization.
In chapter 22, Undgerleider provides a checklist of the basic principles of a customized mental training program for all athletes. I found it useful to write my answers out and define which aspects of mental training I will work on in 2010.
Set Goals
My goals for 2010 are to run the 5K in under 22 minutes and run the 15K in under 80 minutes. I would also like to improve my half marathon time, and I will set that time goal based upon my improved performance in the 15K.
Use a Verbal Cue
My verbal cue is the phrase “Looking Good.”
Focus on the Positive
I am a little scared at how simple it is to improve my performance by changing my attitude. I am a firm believer in the theory that positive thinking will improve my training and race performance.
Build in Relaxation Time
I have two no-running-allowed rest days per week. Allowing my muscles to heal and adapt to training is just as important as the training itself.
Find the Right Tension Level
I disengage from the hard parts of running by consciously relaxing my arms and changing my focus from catching an opponent to pacing an opponent. I also focus on running with my pelvis when I am starting to feel exhausted.
Take a Look at Your Opponents
At this point in my racing, my PR is my only real opponent. I like to look around at my fellow racers and absorb their energy and excitement and focus it into my enthusiasm for the upcoming race.
Visualize Proper Techniques
I visualize feeling relaxed and running in a Chi running position. When I visualize running a race, I feel the starting pace, then imagine using my fellow runners as goalposts to run towards, pace and overtake. I imagine feeling strong at the two and a half mile mark and starting to speed up my running to my final kick.
Imagine Coping with Extremes
I believe that my effort on the last mile of every practice, when I am fatigued, is the part of my training that improves my running. The more racing experience I have under my belt, the more confidence I will have to run in different types of weather. I will focus on improving this part of visualization in 2010.
See Yourself Winning
My visualizations of running at a new, faster pace and beating my PR are giving me the confidence to actually believe that I can run faster that my previous personal best.
Maintain Cool Under Pressure
I am working on incorporating different paces in my running practice so I can visualize a scenario where I run a slow first mile and have the confidence to increase my pace in the second and third miles to put myself back on track.
Make Your Emotions Work for You
I need to work on being able to channel anger, excitement and fear into energy for my running.
Develop Your Own Rituals
My rituals so far only involve eating at the proper time before a race and wearing appropriate clothes. I need to develop rituals that channel my energy and focus me for the race.
Use Affirmations and Self-Talk
I use the same words my high school cross country coach said, “You’re Looking Good.” This reminds me that I am doing fine, that my exhaustion and impatience with racing is only mental, and that I should concentrate on my form so I will continue to be “Looking Good.”
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Tuesday, December 8, 2009
Video Review - There's a Spiritual Solution to Every Problem
As an athlete, I enjoyed watching the video There's a Spiritual Solution to Every Problem. Dyer quotes St. Francis of Assisi and Mother Teresa in making the point that we should give the world our best, regardless of how we are treated. That part was good for my spiritual development, but the most important part for me was the concept that positive thoughts make us stronger and negative thoughts and shame make us weaker. Dyer spoke about this, but it was the demonstration in the DVD extras section that hit the point home. He could easily overpower a volunteer when she thought of a bad relationship, but she held her own when focused on a good relationship. I will use this concept on my training runs and in my half marathon by focusing on positive thoughts and not getting frustrated and angry at cars and pedestrians in my way.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
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