Friday, December 31, 2010

Workout Log Dec 26-Jan 1: Running with a Cold!

Sun: 3 miles with dogs (I am watching the neighbor's), then 8 miles. Legs are beat.
Mon: 1.5 miles with the dogs, then 6.5 miles. pm: 3 miles with the dogs.
Tues: 8 miles (coming down with a cold)
Wed: 8 miles
Thurs: 1.5 miles with Sumo, then 6.5 miles. Snow and slippery!
Fri: 14.5 miles on snow covered trail- 2 hr 8 min. Last mile was tough. The good news is other than a little congestion cold symptoms are nearly gone.

Sat: 2 miles with Sumo,then 8.5 miles. All slow. PM: 500 meters swimming, some jump rope.

I was lucky to survive a cold without missing any days- the miles were slow but I got them in. I do have some sort of strange leg discomfort going on- feels like a hamstring, adduction problem that improves once warmed up. Need to be careful because I want to start hitting some tempo stuff soon. Back to cross training workouts!

Total for the week = 71 miles ALL SLOW!

Wednesday, December 29, 2010

Is Running on a Treamill Harder Than Outside?

dog on treadmill

Logic says that hopping on a treadmill is easier than running outside- no wind, the belt is moving, and so on. The other day I hopped on for a short workout and was suffering at 8 mph, 1% grade. On the other hand, I had no trouble averaging that pace on a tight 10 lap track despite jogging the turns.

Others have reported the same opinion that treadmill running feels more difficult.

I like one comment at

Running on a treadmill is easier since you don't have the wind resistance when you are running on road. Your muscles have to adjust though to the differences of the treadmill vs road running. A person running road for years and then jumping on a treadmill and finding it harder is a no brainer. The opposite could be said also. A person running only on a treadmill and then jumping on the road would find that harder.

Great discussion on the physics behind the question on the message board.

Monday, December 27, 2010

Workout Log Dec 19-25

Sun Dec 19: 2 miles with Sumo, then 9 miles. Felt good.
Mon Dec 20: am: 2 miles with Sumo, then 7 miles in some of the thickest fog I've ever seen. Before sunrise I could not see more than 10-15'. pm: 10 x 100 swim
Tues Dec 21: am: 2 miles with Sumo, then 3 miles in 25 min on the treadmill. pm: 3.5 miles with Sumo
Wed Dec 22: am: 2.5 miles with Sumo, then 7 miles
Thurs Dec 23: am: 1 mile with Sumo, then 15 miles in 2 hrs. Felt good until the last mile.
Fri Dec 24: am: 3 miles on the treadmill, then 2 miles on the track, 7:30 and 7:00 (this is with a jog around the tight turns)
Sat Dec 25: am: 1 mile warm up, then 5K in 19:16 (6:15 pace), 1 mile cool-down. I felt ok but with a minus 2 F windchill and no sub 7 min miles in about a month what can I expect?

Total for the week= 64 miles

Saturday, December 25, 2010

Christmas Day 5K in 19:16

Not a great time, but everybody seemed about a minute slow today- about 10 degrees with a little wind. A little disppointed the time but 6:15 per mile isn't bad without any intervals in nearly a month and a pretty hard 15 miles on Thursday. At least the course was accurate for once!

Map Your Workouts!

Name: 2010/12/22
Type: Regular Run
Date: 12/22/2010
Start: 17:59:36
End: 19:56:12
Time Taken: 01:56:36
Workout Route: 2010/12/22 Import
Total Distance: 15.00 mi.
Burned: 1,774 (kcal)

Go to and sign up! Of course you'll need to upload data from a Garmin.

Friday, December 24, 2010

The Best Running Movie Ever

According to a poll by top running website , Fire on the Track: The Steve Prefontaine Story comes in at #1. Only 58 minutes long, so I am curious about the 3.5 hours of bonus interviews included with this Collectors Edition.

Thursday, December 23, 2010

Improve Your Marathon Without Extra Training!

: OK you have me convinced. I don't have access to Somax but I can stretch!

30 Second Sprint Runs Improve 10K Time

In a recent scientific study just published in the Journal of Applied Physiology, Bangsbo and co-workers demonstrate that by reducing the volume of training by 25% and introducing the so-called speed endurance training (6-12 30-s sprint runs 3-4 times a week), endurance trained runners can improve not only short-term but also long-term performance. -Runners: Train Less and Be Faster (Nov 2009)

MY COMMENT: I'm not doing this! "the runners improved their 10-km time by 1 min from 37.3 to 36.3 min after just 6-9 weeks of changed training. Six of the participating 12 runners obtained a new personal record on the 10-km"

Logic tells me this will help all the way up to the marathon distance!

Wednesday, December 22, 2010

Drink According to Thirst During a Marathon

The three groups, by time, and their weight loss:

Those who finished under three hours averaged a 3.1% body weight loss.
Those who finished between three and four hours lost 2.5%.
Those who took more than four hours to finish lost 1.8%.
-Weight Loss During Marathon Improves Running Time

MY COMMENT: Ok, this is exactly the opposite of you would expect, but Tim Noakes, an expert on hydration and heat related problems, has been on the trail of optimal hydration during marathon and ultra events for several years and knows his data.

What I'm wondering about is what the runners weighed just prior to the start of this marathon compared to their normal weight (I assume when you are optimally hydrated and carb. loaded you are a 2-3 pounds heavy, which makes this finding even more amazing! I'd also like to know the average body weight of runners in each group- my guess is the faster runners were lighter, yet they lost the highest percentage of total weight. (note: I'm too cheap to pay for access to the orginal article published in the British J of Sports Med)

Noakes is clear on this: "Drinking either more or less than to thirst impairs exercise performance".

Marathon Training- Don't Try This!

On a typical school day, Westover is awake by 4:45 a.m. and setting her treadmill to 9 miles per hour (a 6:40 per-mile clip); she does 15 to 20 miles at that pace before work. She's showered and out the door by 7:10 to start the 20-minute commute to the public school in Charlestown, N.H., where she teaches from 8 a.m. until 2:45 p.m. After the school day -- and any requisite faculty meetings -- she heads to Fall Mountain Regional High School at around 4:40 in the afternoon to do a 10- to 15-mile run at 6:30-6:45 pace with her coach, Larry Sayers.
-Heidi Westover High-mileage teacher

Are you kidding? Westover has run a 2:35 and 1:11 for the half, but 200 miles a week, much of it run at a quick tempo pace and half of her workouts on a treadmill? There are not many American runners, male or female, that could handle this workload.

I'll be tracking her results in the future. Good luck Heidi!

Sunday, December 19, 2010

Hanson's Marathon Training Program

Unlike some other elite running programs, the Brooks Hansons Distance Project has no qualms about sharing their training secrets.

In the January, 2011 issue of Runners World, Adam Buckley Cohen shares his Chicago Marathon experience after following the Hansens training program (New Year New You: Way of the Renegades ) that included no long runs beyond 16 miles!

According to Kevin Hansen, "’s not like running the first 16 miles of a marathon, it’s more like the last,".

The Hansens (Kevin and brother Keith) designate 3 key workouts a week- the long run, the marathon tempo, and the speed/strength workout. In preparing for the last several marathons I've done, I've made it a point to rest the day prior and after the hard long run. Hansens, on the other hand, insert an off day prior to a mid week marathon tempo run up to 10 miles, but sandwich the longest runs between workouts up to 8 miles. Tough!

Saturday, December 18, 2010

Weekly Workout Summary

Sun Dec 12 am: 3 miles with Sumo, then 8 miles. First run after a week off.

Mon Dec 13 am: 3 miles with Sumo, then 5 miles. pm: 2 miles with Sumo

Tues Dec 14 am: 3 miles with Sumo, then 10 x 100 meters swim. pm: 2 miles with Sumo

Wed Dec 15 am: 3 miles with Sumo, then 7 miles. pm: 20 min bike

Thurs Dec 16 am: 2 miles with Sumo, then 7 miles.

Fri Dec 17 pm: 2 miles indoors- one mile in 7:30 and 2 x 800 under 3:20. This was on the 10 lap indoor Super Gym track- just wanted to ease back into some quicker runs. Jogged around the corners. 8 x 100 meter swim.

Sat Dec 18
: am: 2 miles with Sumo, then 14 miles in 2 hours. Some ice so had to run slow. I didn't feel bad until the last mile, then was only able to shuffle home.

Total for the week= 63 miles.

Why Kids Should Run

Boys’ skill windows reside between the ages of 9 and 12 and for girls between 8 and 11.

It’s argued that if this is not done during the appropriate skill windows, then whether it be speed or another skill, the adult will never be able to achieve their true physical potential. This is something to ponder on -Coaching Young Athletes to Produce Future Stars

Kids need to run!

Wednesday, December 15, 2010

Cold Hands May Help in the Heat

The available research suggests that immersion of the hands for 10 minutes in cold water at a temperature of 15°C can lower core temperature and aid recovery/performance -Physiology in sport: keeping your hands cool can help your performance

Upward Gloved Hands

Interesting concept- I wonder if somebody is working on glove/sleeve technology designed to keep your hands and forearms cool!

Thursday, December 9, 2010

Angkor Wat Half Marathon Results

How about that? I was 15th (14th male). Angkor Wat Half Marathon Results

No doubt I was in shape to contend for top ten, but lack of heat training and a hard race the week before didn't help.

I have not run a step since the race, traveling Vietnam where running is no easy task. Can't wait to get started again!

Sunday, December 5, 2010

Ankor Wat Half Marathon Summary

The last few hot weather races in Korea I wore the loose Sleeveless Under Armour T-shirt and experienced no problems (I don't like the feel of their tight version). Today for some reason I went with the sleeveless Nike Dri-fit. Big mistake.

Looking at the 2 shirts now, I realize the Underarmour is thinner and much lighter, crucial when running in warm, humid temperatures. This morning once my Dri Fit got wet, it felt uncomfortably heavy and never lived up to it's name.

Hoping to stay cool and feeling strong, I went out at around 6:15 per mile, but I could tell early that this was going to be a tough day. I began pouring water over my head at every water station, but all that seemed to do was weigh down my shirt, and I noticed the skin on my face and arms was soon bone dry- and that's a problem. Was pouring water somehow inhibiting my sweat response (to be honest, I am going to have to do some reaearch on that one)? A more likely explanation was my failure to acclimatize sufficiently.

Thinking I might begin to sweat, I abandoned that strategy and slowed the pace to avoid a major blow-up. While I did take water early on, after half I didn't drink much since my gut felt full. I began feeling better and while I wasn't going to get back down to 6:15s, I did hold a steady pace sub 7 to finish in 1:26 something, or a 6:30 per mile ave according to my GPS-and my Dri-fit was still soaking wet (I am not positive but pretty sure I finished 18th or 19th).

This one could have ended up much, much worse. Right now, about 11 hours after we started, the temperature in Siem Reap sits at 29 C or 84 F with 66% humidity and the sun is down.

I wasn't ready for these conditions.

Friday, December 3, 2010

Angkor Wat Half Marathon

Got into Cambodia around 11 pm- 1 am Korea time I so was beat. I did 6 x 800 yesterday around 3 min (under with the tailwind, over against the wind), so the combination of that plus 8 hours of sitting (bus and plane), my legs felt pretty rough this morning.

Obviously it's hot, but I got out around 7 am for 5 miles and it didn't feel too bad. The 0630 race starting time, plus, at least according to one source, water every 2.5 kilometers on the course should be enough to keep dehydration at bay.

This race is bigger than I thought- more than 4,000 in all the races. Angkor Wat Half Marthon They also offer a 100K bike tour on Sat!

Wednesday, December 1, 2010

Christmas Gift Idea

I love my Garmin Forerunner 205- use it to track distance and speed or find yourself out of a confusing trail.