Posts Tagged running
Warmup Exercises for Running
It’s a good idea to warmup and cool down before and after your runs. Can’t say I always do this…probably should. Also good to incorporate some stretching into your routine. I like yoga, actually. But even stretching immediately after the run is good. Sometimes I have periods where I’m really consistent and do this after all my runs for a while. Then I get away from it. I’m away from it right now, partly because my schedule is just so packed. I’m starting to notice IT band issues on the left again. I’m going to have to get the foam roller out and use it more. Ugg.
Anyhow, here’s a very nice warmup video from the StrengthRunning.com blog. You might want to view the whole blog post that goes with the video, as it has extra information and details.
Race Schedule August 2009-March 2010
Posted by sheila in Race Events, Training on July 29, 2009
OK, I’ve finally made some decisions about my racing schedule. Since I just finished the San Francisco Half-Marathon this past Sunday, I found that I had not signed up for any further events, nor did I have any training schedule.
Not to worry. I did a 6 mile bike ride yesterday. And today I did my own triathlon: 1500 meter ocean swim in 45 minutes; 3 mile run in 23 minutes; later in the day 14.8 mile bike in 1 hr 6 minutes on a hilly course. Tomorrow I will swim laps at the pool.
Anyhow, I do need to sign up for events and put together some more training. And I’ve finalized my events up through March 2010. Here they are:
Aug. 2, 2009 (Sun) 5K Paws for Cause
Aug. 16, 2009 (Sun) Hansen Dam Triathlon
Sep. 13, 2009 (Sun) Oxnard Splash-n-Dash (I think the long course)
new -> Sep. 27, 2009 (Sun) Mighty Mermaid Triathlon Santa Cruz (olympic distance)
Oct. 11, 2009 (Sun) Long Beach Half Marathon (completes my California Dreaming award)
Nov. 7, 2009 (Sat) Catalina Triathlon
Nov. 26, 2009 (Thu) 10K Turkey Trot at Dana Point
Feb. 7, 2010 (Sun) Surf City Half Marathon – I think I have to do this every year. I’m a legacy runner for this race.
Mar. 7, 2010 (Sun) Napa Valley Marathon
Mar. 21, 2010 (Sun) Los Angeles Marathon
Apr 23-34 (Fri-Sat) Ragnar Relay L.A. (Santa Barbara to Dana Point)
OK, so I have to get my credit card out and start registering for some of these. And tomorrow I’m going to have to hunker down and start writing my training schedule for at least through November 2009. That is always so much work.
So, from no events to 9 events. Really, though, I’ve been thinking about most of these for a long time. Just hadn’t committed to the registration and written out my training plans. Working on it, working on it!
Speed Intervals – 5 x 1K
OK, so I had a speed workout today. 5 repeats of 1K at a target of 4:08 each (which works out to about a 6:39min/mile pace). Wasn’t feeling positive I could do it. But my 5K race is only 3 weeks out, so I figured I’d better go try.
I want to thank the Twitter friends @CoolRunning and @turtlescanrun for their positive energy, because that really helped when I was doing the workout. I just thought about “I can do it” and kept trying.
So my actual times were 4:09, 4:08, 4:16 (got confused on this one and stopped early & then had to pick up and keep going), 4:21 (no idea what happened here), and 4:16 (again, got confused and stopped early). Not really my day, but satisfied overall, since after only 3 repeats I was feeling like stopping but I made myself do the last two. In fact, even though I thought I was running pretty hard during the workout, sitting here now at my desk only an hour later, I feel like I could have run harder. Heh. Dunno about that…
Guess I was tired from my fast 14-miler on Friday, plus bike & yoga yesterday. Beats me. I do know that the week before my race I will be resting up so I’ll feel much more peppy and ready to go on race day.
A Couple Pictures from Boston
Posted by sheila in Race Events on June 2, 2009
OK, I still haven’t written up my race report from the Boston Marathon 2009. It’s coming…I feel it’s coming soon. But anyhow, I got a bug to just post a couple pictures today of some famous runners I got to meet during my time there.
My running club had given me a signed copy (signed by members of my club) of the book Duel in the Sun about the Dick Beardsley vs. Alberto Salazaar race in 1982 at the Boston Marathon. A riveting book, which I had only started reading when I got the opportunity to have Dick, himself, sign my book also at the Boston Expo.
Dick Beardsley signs my book
Dick is SOOOO nice. He posed for a shot with the hubby and me:
Sheila, Chris & Dick Beardsley
Then on the day after the race, Tuesday April 21, 2009, we happened to go to the Bill Rodgers Running Center, and the man himself was there. We bought a poster that he signed, and also he signed the book 26 Miles to Boston for us and then he posed for a picture with us. Also a very, very gracious man.
Chris & Sheila with Bill Rodgers
It turns out I probably crossed the finish line within seconds of Bill Rodgers, but I was so wrapped up in my own finish, I didn’t notice. Or maybe he got whisked away by his support crew.
I also got to meet Bart Yasso at the Boston Expo and got a signed copy of his book My Life on the Run, but didn’t get a picture on that one. I haven’t started to read that one yet, but daughter and hubby have both read part of it and really like it and have read passages aloud to me.
Running Injuries – A Primer for Treatment
Here’s a nice article at CoolRunning.com that lists a number of common running injuries for the feet, knees, legs, hips, back, chest or belly. Nice reference…
Cool Running :: The Fix: A Primer for Treating Running Injuries
Track Running for your Training
Posted by sheila in Tips and Advice, Training on May 28, 2009
For running, speed work is generally recommended for increasing your speed for racing, for going for that PR, for lowering your pace. Here’s an article at RunnersWorld.com that has more info on how to start speedwork, how to incorporate it into your training, and various types of speed work.
Camping Friendly Races
Posted by sheila in Race Events on May 12, 2009
Here is an assortment of races, marathons, half-marathons, triathlons, bike races, ultras, and more, that are “camping friendly”.
As Active.com says about this list:
9 Camping-Friendly Races: Save money on your next race by trading the expensive hotel room for a cozy campsite. Here are nine races–under $100–that have camping close by. Your reward: Beautiful scenery and more stable bank accounts.
See the link above for more details and the list of locations.
Motivational and Effective Running Tips
Posted by sheila in Tips and Advice on May 12, 2009
From Active.com. 27 tips for better running, better motivation for running, better injury prevention/treatment.
27 Ways to Run Better Every Day | Active.com
I especially like:
#8: recommendation for cross-training. Cross-training has benefitted my running immensely.
#19: Take a trip. This is what we do. We plan a few trips each year around races we’ve entered.
#20: Stay flexible. Yes! Stretch, do yoga or pilates. It’s a must!
See link above for the rest of these very good tips.
Daily Mile Training
Upcoming Races
Sheila Runs- Crazy hard bodyweight and other exercises February 12, 2013
- L.A. County Ocean Lifeguard Swim Test October 14, 2012
- On my failure to show up for Dryland Mon. June 11th June 11, 2012
- Free Personal Training Sessions by Sheila June 9, 2012
- Building Blocks of Performance May 21, 2012
- Getting Ripped Abs November 27, 2011