TODAY, in an effort to burn more fat, I slowed up a bit and ran an 11:07 pace for 10 miles. Yes! Today, I ran (no walking) 10 miles!!!! I am very excited and can't wait for 11 next week!
Also this week I started a running folder. I took time and printed out all the information I will need about the San Francisco Marathon that's July 29 (in case you have forgotten). Yes, I still have months, but that means I have months to collect all kinds of great running information and put it in one place so that night before when I can't sleep, I'll have plenty of reading material to make me laugh and perhaps give me some tips too. So if you have some great information that you have come across, feel free to post a link in the comments.
If you didn't take the time to read a little from the link I posted earlier this week, I'll highlight a few of my favorites:
22: If you take your cell phone with you on the race, people like me will be laughing at you. If you actually answer it, expect more of those sharp and heavy but weakly thrown object to come flying in your direction. (One exception: if you happen to be the race director of the race in which you’re currently running. Otherwise, you’re just an uber-dork who needs to have a cellphoneectomy).
30: Even if you walked and jogged the whole way, sprint the last 100 yards. Why? Cuz it’s fun. And your race picture (assuming somebody takes one) will be much cooler. Then it can become a nice avatar to impress your online friends.
31: If the event is big enough for spectators, wear something with your name on your shirt, in very big letters. It gets you personalized cheers. No kidding. Remember this for your first marathon. Hearing “Go, Jake, you sexy stud!” is way, way better than “you can do it, unknown dude …” (I plan on doing this one!)
and my very favorite one:
the coolest of all possible things, at the start of the race, is to line up at the very start, and then when you hear the gun – sprint forward as fast as you can, and scream “I’m winning!” at the top of your lungs. It’s a classic. People love that.
If you enjoyed these, there are plenty of good and funny tips in the post. Maybe I'll post another of my favorites in the next week or so, but I need to go eat now :)
Saturday, April 21, 2007
Understanding the Long Run
It's taken me a while but I finally understand the long runs a little more. One would think that the longs runs are for building mileage slowly and you should just get out and run them and do the best that you can. If you are slow on one, no big deal, you can always try and go a little faster next time. But, now I know there's actually a lot of science involved in these long runs and proper execution can really make a difference in the end.
The science and advice varies depending on who you listen to, but that's the same with everything in life. The weather men who are standing at the same spot at the same moment tell you two different predictions every day. It's all in what/who you believe will prepare you the best. So the philosophy I will be following comes from McMillian Running University.
McMillian proposes 2 types of long runs. One trains your body to burn more fat, leaving more carbohydrates stored for longer, therefore pushing back "The Wall". It should be run slow and easy. Also, because you are training your body to use more fat instead of carbs, then you should not supply additional carbs during this run. This means, no breakfast in the morning if you're a morning runner and no Gatorade (or other fuel replacement drinks) during your run. You may even want to limit the amount of carbs you have for dinner the night before.
The second type of long run prepares you for marathon day (if there is such a thing as being "prepared"). The long run should start off slower than race pace, but near the half-way point, you should increase to your race pace and continue for the remainder of your run; however, with about 400 meters remaining you should sprint for the finish line! To prepare for this run, you should prepare exactly the way you will prepare for the actual marathon. You should wear the same clothes and shoes. You should eat the way you will eat on race day and the night before. You should drink the same things you will drink during the run. This should be a trial run of your big day.
You should alternate between these two types of runs each of the 8-10 weeks prior to the marathon, but not before as you don't want to overtire your body and the second type of run is definitely going to wear you out, at least it will me :)
Now I have shared with you a little more about these longs runs. I was so confused because all the pace calculators, like the one shown in my links list, show a "marathon training pace" of 11-12.5 min/mile;. I was thinking, if I run that slow every week, how will I ever be able to run the 10:15 pace they predict I can run on race day. But now, I understand.
The science and advice varies depending on who you listen to, but that's the same with everything in life. The weather men who are standing at the same spot at the same moment tell you two different predictions every day. It's all in what/who you believe will prepare you the best. So the philosophy I will be following comes from McMillian Running University.
McMillian proposes 2 types of long runs. One trains your body to burn more fat, leaving more carbohydrates stored for longer, therefore pushing back "The Wall". It should be run slow and easy. Also, because you are training your body to use more fat instead of carbs, then you should not supply additional carbs during this run. This means, no breakfast in the morning if you're a morning runner and no Gatorade (or other fuel replacement drinks) during your run. You may even want to limit the amount of carbs you have for dinner the night before.
The second type of long run prepares you for marathon day (if there is such a thing as being "prepared"). The long run should start off slower than race pace, but near the half-way point, you should increase to your race pace and continue for the remainder of your run; however, with about 400 meters remaining you should sprint for the finish line! To prepare for this run, you should prepare exactly the way you will prepare for the actual marathon. You should wear the same clothes and shoes. You should eat the way you will eat on race day and the night before. You should drink the same things you will drink during the run. This should be a trial run of your big day.
You should alternate between these two types of runs each of the 8-10 weeks prior to the marathon, but not before as you don't want to overtire your body and the second type of run is definitely going to wear you out, at least it will me :)
Now I have shared with you a little more about these longs runs. I was so confused because all the pace calculators, like the one shown in my links list, show a "marathon training pace" of 11-12.5 min/mile;. I was thinking, if I run that slow every week, how will I ever be able to run the 10:15 pace they predict I can run on race day. But now, I understand.
Monday, April 16, 2007
Laughter & Improvement
Before I get started, if you're looking for a good laugh and a few helpful hints to prepare for your next race, visit http://www.runningahead.com/forums/post/a51615f7545c4b64bc6a284ab539dc7b#focus and scroll down a short way to the first post by JakeKnight. I laughed and laughed. So even if you are looking for helpful hints on running a race, you should read through a few of his "tips".
Ok, now for the update. Over the weekend I ran 8 miles and maintained a 10:15 pace! Go Me! I was very happy with this and the run overall was very good. The night before, I had a streaker from Moe's Southwestern Grill. It was GREAT fuel and will probably become a staple for Friday nights.
Today was my second magic mile and the weather was far from optimal. It was a chilly 50 degrees with a strong wind, but none the less, I dropped 45sec off my time!!! I ran an 8:06. Pinal ran a 7:30 while Irfan managed a 6:49! Everyone cut their times by quite a bit. All these long runs are paying off and we're thrilled.
Time to get some rest so I can keep running...good night!
Ok, now for the update. Over the weekend I ran 8 miles and maintained a 10:15 pace! Go Me! I was very happy with this and the run overall was very good. The night before, I had a streaker from Moe's Southwestern Grill. It was GREAT fuel and will probably become a staple for Friday nights.
Today was my second magic mile and the weather was far from optimal. It was a chilly 50 degrees with a strong wind, but none the less, I dropped 45sec off my time!!! I ran an 8:06. Pinal ran a 7:30 while Irfan managed a 6:49! Everyone cut their times by quite a bit. All these long runs are paying off and we're thrilled.
Time to get some rest so I can keep running...good night!
Friday, April 13, 2007
Easter Beach Run
Satuday, we participated in the 40th Annual Easter Beach Run. For Pinal and I, it was our first race! Leading up to the race, we were unsure if we should actually do it because we have so much school work to be done, especially since the semester is winding down. None the less, we signed up for the 4 mile race.
A man came over the speaker and told all runners to report to the starting line. Everyone wandered over and began staking out their space at the starting line. We stood around and at last the count started 10-9-8....1 and the crowd was off. It was one of the strangest feelings in the world.
The 3 of us were near the front of the line-up, but at soon as we started moving, we were lost in the sea of people and were being dragged behind the mobs of runners who seemed to be effortlessly flying by. I was running! These people were passing me like I was stopped, tying my shoe. I was a little overwhelmed by the situation.
Even at 0.5 miles, people were still passing me and I was wondering if there was anyone left behind me, there was thankfully. You see, I didn't set out to win, I'm not that ridiculous, but I set out to not be last! As I approached the 1 mile clock, I saw a sub-9 and thought that the clock must be wrong. I surely wasn't running all out, which I would almost have to be to get a sub-9 according to my last magic mile. I continued on, plugging away at my 4 miles. I was unsure of how hard to run, afraid that I would die out like most of the people in front of me surely would (but didn't).
The miles passed and I took water when it was available, mostly to try running and drinking out of a cup like I'll be doing for the marathon. I think half of the water went on me :) I guess I need a little more practice.
At last the race ended and I accomplished both of my goals:
1. I didn't come in last
2. I completed the race in under 38 minutes, well under my 40 min goal.
Pinal and Irfan both ran impressive times that right now, I couldn't touch, but maybe by the end of training I will have improved :)
My new picture was taken near the finish line.
A man came over the speaker and told all runners to report to the starting line. Everyone wandered over and began staking out their space at the starting line. We stood around and at last the count started 10-9-8....1 and the crowd was off. It was one of the strangest feelings in the world.
The 3 of us were near the front of the line-up, but at soon as we started moving, we were lost in the sea of people and were being dragged behind the mobs of runners who seemed to be effortlessly flying by. I was running! These people were passing me like I was stopped, tying my shoe. I was a little overwhelmed by the situation.
Even at 0.5 miles, people were still passing me and I was wondering if there was anyone left behind me, there was thankfully. You see, I didn't set out to win, I'm not that ridiculous, but I set out to not be last! As I approached the 1 mile clock, I saw a sub-9 and thought that the clock must be wrong. I surely wasn't running all out, which I would almost have to be to get a sub-9 according to my last magic mile. I continued on, plugging away at my 4 miles. I was unsure of how hard to run, afraid that I would die out like most of the people in front of me surely would (but didn't).
The miles passed and I took water when it was available, mostly to try running and drinking out of a cup like I'll be doing for the marathon. I think half of the water went on me :) I guess I need a little more practice.
At last the race ended and I accomplished both of my goals:
1. I didn't come in last
2. I completed the race in under 38 minutes, well under my 40 min goal.
Pinal and Irfan both ran impressive times that right now, I couldn't touch, but maybe by the end of training I will have improved :)
My new picture was taken near the finish line.
Tuesday, April 3, 2007
Tired
I've been ssssooooo tired this week. I've been sleeping the same as usual, but I'm exceptually tired, probably the long runs are starting to wear me down, not to mention I went for a bike ride and met some people for beach volleyball on Sunday.
Oh well, I guess Monday morning I wasn't too tired. I usually run at a nice easy pace so that I'm very comfortable during the run; that way, I know I can finish without walking. On Monday, I decided to try and run at a faster pace for my 3 mile run. It worked! I cut 30+ seconds/mile off my time. I had to focus on finishing, but I did and it was great to know that I can run 3 miles in under 29 minutes! Hopefully tomorrow I can do it again!
This week my running schedule is slightly different because the 3 of us (Irfan, Pinal and myself) are all running in the 40th Annual Easter Beach Run here in Daytona. It's 4 miles out and back on the beach. It will take place on Saturday afternoon. It's going to be hot and I never run in the afternoons, so that will be an extra challenge. Because of this, I've shifted my runs around.
I'm looking into running a half marathon in South Carolina the weekend of May 17. I'll keep you posted on that one. For now, I'm going to get some rest.
Oh well, I guess Monday morning I wasn't too tired. I usually run at a nice easy pace so that I'm very comfortable during the run; that way, I know I can finish without walking. On Monday, I decided to try and run at a faster pace for my 3 mile run. It worked! I cut 30+ seconds/mile off my time. I had to focus on finishing, but I did and it was great to know that I can run 3 miles in under 29 minutes! Hopefully tomorrow I can do it again!
This week my running schedule is slightly different because the 3 of us (Irfan, Pinal and myself) are all running in the 40th Annual Easter Beach Run here in Daytona. It's 4 miles out and back on the beach. It will take place on Saturday afternoon. It's going to be hot and I never run in the afternoons, so that will be an extra challenge. Because of this, I've shifted my runs around.
I'm looking into running a half marathon in South Carolina the weekend of May 17. I'll keep you posted on that one. For now, I'm going to get some rest.
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