Friday, June 13, 2014

06/13/2014 Morning 5 miler

Well, it is pouring like a mother outside.  Consequently, I just finished up a 5 miler in my gym is about 44 minutes.  It is not the most ideal setting, running around my gym hundreds of laps.  However, it's better than not running and I do notice that it works the muscles in my feet a bit more since I am turning constantly.  

I have read recently, more information on preventing plantar fasciitis with foot strengthening exercises involving rolls in foam rollers, lacrosse balls, etc.  As I sit here writing, I have a lax ball under each foot and I am rolling it out.  I have never had plantar fasciitis, but I know several people that have and it sounds like it sucks.

Grab a ball and roll it out.  Tennis balls can be used, but I have read that they aren't as strong.  I would imagine that if you had one of those super bouncy balls from when you were a kid (or steal one from your own kids), that would work well too.

Thursday, June 12, 2014

06/12/2014 Evening climbing workout, 7.5 miles

I am 37 days from my Running with the Devil.  Tonight I did a treadmill climbing workout that I will use as a start towards a few serious workouts leading up to July 19th.  Last year, I was a little naive.  I had a decent level of fitness and I had done some long runs prior to the race.  Then I spent about 2:05:00 on a mountain learning that I hadn't prepared at all for it.  This year, I will kick my ass before the race and be more prepared.  It's still going to hurt like hell, but I will not break like I did last year.

Tonight's workout looked like this:

6 minute jog warm up---1/2 mile

20 minute climb at 10% incline---2 miles 

10 minutes flat, faster---1.25 miles

20 minute climb at 10% incline---2 miles

10 minutes flat, faster---1.25 miles

6 minute jog cool down---1/2 mile


Looking to the future, I want to repeat this same workout but I will up the intervals to 30 minute climbs and 15 minutes flat and fast.  Also, I will look to do three sets through instead of just the two.  In addition, I have a .75 mile hill near my house that gains a couple hundred feet in elevation.  I anticipate running over there as a warm up and climbing and descending it a few times.

Tomorrow, a shake out run to clear out the lactic acid and get in a few miles.  Slow to medium jog, 7-8 miles.

Check out this event, the Harpoon Brewery bike ride in Vermont, supporting local charities!

On August 9th, 2014, the Harpoon Brewery is holding the 13th annual Harpoon Brewery Point to Point bike ride.  There are several different race lengths and the event is very popular.  

Noreen Karcher
One aspect of the race that is so popular is the support of local charities by the race.  My sister, Noreen Karcher (previous guest blogger), will be riding in the event and raising money for the Vermont Food Bank.

You can go to the link, Noreen Karcher, to read more about her efforts, the race, and the Vermont Food Bank.  All support is greatly appreciated and no donation is too small.  Think about it people, will $5 break your bank?  I hope the answer is no and that you go to the site and help out because $5 will definitely help the food bank.


Tuesday, June 10, 2014

06/10/2014 Evening 5 mile run

I ran 5 miles tonight, in muggy weather, and feel good about my pacing.  I ran a 8:07/mile pace, finishing in about 40:35 in total.  I was looking to do some hill work early in the week, however, I have a weird feeling in my right hamstring and do not want to do anything to it.  Luckily, I did not even feel it on the run.

I am pretty sure it all stems from my weekend warrior status in old man softball.  The first game was this past Sunday.  I do a lot of sprinting around the outfield and on the bases.  Consequently, every once in awhile I feel a little twinge, back off a little, get settled in, and resume running and speed work.

I hope you enjoyed the post from earlier.  I really feel it is a good way for people to get their nutritional intake headed in the direction they want.  It's all about choices and commitment.

The Yes/No list, an easier way to eat healthier

I am like a lot of people in that my caloric intake is sometimes hard for me to measure correctly.  In layman's terms, that means I often eat way too much and sometimes stuff that is not good for me.  Over the course of the last couple months, I have been trying to devise a simpler way to eat healthy and maintain some sort of balance so I am not confined to eating twigs and berries.  There are a million diets, eating plans, etc.  What I have decided though, is that just like different training plans make sense for different runners, different eating plans make sense for people.

Because of this, I wanted to come up with a way for people to customize their own eating plan.  I don't have anything earth shattering here.  For me, it comes down to a Yes/No list.  I eat stuff on the yes list and avoid stuff on the no list.  Here is what a section of my yes/no list looks like:


YES

Fat Free Milk                     
Eggs                                
Almond/Peanut Butter
Crumb Cake
Bagels
Bananas, Apples
Berries
Veggies
Yogurt
Pizza
Burgers
Gatorade/Powerade 
Pretzels
Steak
NO

Diet Soda
Green Beans
Brownies
Salmon
Cookies
Chips
Sweet Potatoes
Cake
Alcohol
Butter








First, this is only a section of it.  Second, you shouldn't see alcohol and butter on my no column and say, "forget it!"  This is my list, not yours.  It is meant to be customized.  I have bagels, pretzels, and crumb cake on my list.  Sorry, have to.  Maybe you hate all three.  It is meant to be personalized.  Also, the idea of the list helps you hold yourself accountable.  I don't like cake, so why do I eat it?  Usually, because it's there.  Forget it, it's a no.  Again, this is a sample of my list.  Also, you can be more compulsive if you want and break it down by food groups or not.  For me, it's a reminder.  I know what is on my list and for those foods I haven't categorized that come up, I figure it out and add it.  

My mouth is watering!
Start a list on a post it, on a stickie on your computer, a note on the iPhone, whatever.  There are two keys to this list idea in my mind.  First, include foods that are good for you and not so good on the yes side, and on the no side.  Some people eat things they hate, just because it's good for them.  Talk about setting yourself up for failure.  Plain greek yogurt is great for you.  However, I would rather punch myself in the face than eat it.  It's gross, to me.  Do not force it.  The second point is, everything in moderation.  I have crumb cake on my Yes side.  That doesn't mean a whole crumb cake.  That also doesn't mean crumb cake everyday.  

This is my way of holding myself accountable for what I eat.  I also think it is easily adaptable for others as well.


Sunday, June 8, 2014

It's not just for me, it's for you too!

Up until now, for the last 5 months, you hear from me what I did this day and that.  I talk about myself constantly.  I started this blog as a way to track my workouts and to offer tips on running, gear, books, etc.  It is kind of a whatever is on the plate that day type of thing.  Sometimes, I do feel a bit like me, me, me, it's all about me.

I do want to try and give as much advice as I can.  I would like to take this opportunity to invite you to comment, message, ask, reply, whatever.  What do you want to hear about?  Is there a subject you are looking for information on?  A race distance, type, or kind you want to know about?  Do you want to know what a training plan would look like based on what you are doing and what you want to do?  

Anything you want to know, I will do my best to help you out.  I look forward to your questions, big or small.