Endurance

Top 10 Boston Marathon Tips

2010-04-29T15:16:05-05:00

The 2010 Boston Marathon was my first and I've had some time to reflect on the experience. Below is my my top 10 tips for newbies to the race.

10. Buy your marathon goodies Sunday afternoon after they are half off.

9. Test walk your trip to the bus stop at Boston Common before Monday morning.

8. Bring a blanket to lay down on at Athlete's Village so you can avoid the hard concrete or bleachers.

7. Bring a good book to read and food to eat at Athlete's Village as you will be there multiple hours.

6. There is a secret stash of porta pottys at the starting line that no one talks about - use them at the last minute.

5. The only place to pee along the course without waiting in line is in the first 5 miles of the race, so pull up to a tree and take advantage of it. Males and Females are welcome. You will make up the time on the downhill.

4. Kiss a Wellesley girl at mile 13, only because it is party of "history". But make sure you are in the right lane. Grumpy runners will growl at you if you try and cut through.

3. Wear a Boston College tee-shirt. You will need the encouragement in the home stretch

2. Don't walk the entire Freedom Trail the day before the race.

1. Try and prepare yourself for the most exciting mile in the sport, but it won't match what you will actually experience!

StevePre.com | quotes : section home

2010-02-08T15:19:43-06:00

Great Quotes from a Great Runner."Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

My fav -> "To give anything less than your best is to sacrifice the Gift."

"I don't just go out there and run. I like to give people watching something exciting."

"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."

"What I want is to be number one."

Second fav ->"Somebody may beat me, but they are going to have to bleed to do it."

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"How does a kid from Coos Bay, with one leg longer than the other win races? All my life people have been telling me, 'You're too small Pre', 'You're not fast enough Pre', 'Give up your foolish dream Steve'. But they forgot something, I HAVE TO WIN."

"A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding."

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

Thanks - >via www.stevepre.com

Improve that marathon PR with structured speed work

2010-01-16T08:26:00-06:00

I'm helping a few friends of mine improve their marathon times this season. I'm doing this by simply introducing a speed work day into their weekly routine. It is important also to treat the days for what they are. Speed. Don’t run for 30 minutes and then try and get into speed work thinking more is better. More is not always better! You will defeat the purpose. The idea is to get your quick twitch muscles moving.

Although there are many different speed work outs, we are going to focus on 800 meter repeats jogging 2-3 minutes between each repetition. Our goals is to get them where they can do 8 "Bart Yasso Repeats," at their marathon goal. Bart suggests that you run your 800 repeats using the same numbers as your planned marathon time. In other words, if you want to run a 3-hour marathon, you do the 800s in 3 minutes. A 3:10 marathoner does 3:10 repeats; 3:20 marathoner, 3:20 repeats, etc.

In order to run fast, you have to train your body to run fast. Duh.

Building Character Through Long Distance Running | Fitness Depot

2010-01-15T08:23:43-06:00

I took part in a 10K race today (~6.25 miles). There is something powerful and motivating about running alongside several hundred other runners. I’ve been running long distances for 6 years now and I believe long distance running (or any endurance sport) are great character builders.

Some argue this is a ‘what came first – the hen or the egg?’ sort of argument. They argue some people posses the qualities required to practice long distance running or any endurance sport. From my experience it is quite the contrary.

The required stamina and mental strength can be built slowly and gradually through training. Each accomplishment makes you hungry for more and increases your belief in yourself. There is an increasing trend of executives who adopt the practice of endurance sports, especially triathlon, as another from of achievement and as something more to note on their resume.

I believe adopting an endurance sport can lead to changes in mentality and way of thinking, in addition to the clear physical benefits. Here are 5 major benefits gained by running long distances:

#1 Endurance
You’d be surprised what your body can take if you test it. The biggest difficulty in endurance sports is overcoming the mental difficulties. Overcoming this obstacle quickly develops your endurance for both physical and mental stress. Many people have a very low threshold for stress and pressure. Unfortunately these are very common in our modern lives. Running for long distances works-out your brain as well and help build the necessary immunities.

#2 Patience
Running for an hour obviously requires mental and physical endurance but it requires patience as well. When running an hour can last forever. Patience is a virtue when it comes to business. Business and market processes take time. Many great investors such as Warren Buffet and Jim Rogers preach to patience in investments (Buffet was once quoted to pick stocks which he was confident he could hold in case the market closes for 10 years). Believe me, endurance sports provide a great perspective on time.

#3 Competitiveness
I ran by tens of people today and I’m really not that fast. Something about coming in first is very basic in our psychology. Practicing competitive sports helps sharpen your competitive instincts and your hunger for success.

#4 Ambitiousness
I used to have a 1 mile route I used to run. When I completed my first mile jog I was delighted (I wasn’t in the best possible shape obviously). Feeling victorious just made me want to complete two laps the next time. It took some more time before I accomplished that but 4 and 6 laps weren’t so far behind. I believe being ambitious is required to being successful. Setting a goal and accomplishing it demonstrates this better then anything.

#5 Self Confidence
Physical self confidence is rapidly built when running for long distances (you’ll see amazing results in a couple of weeks to a month, especially if you’ve just started). The bigger benefit is the mental self confidence gained with each goal completion. Since running a 10k used to unachievable in my eyes completed it literally made me realise almost nothing is out of your reach. You’ll also notice self confidence radiates strongly to your surroundings and quickly changes their attitudes.

Fitness is becoming a new religion. I don’t believe in taking anything to extremes. However, I am certain long distance running is a great pass time both or your physical and mental health and well being.
BY Dorian Wales

via myfitnessdepot.com

Funny But True Training Story

2009-11-04T08:29:27-06:00

Below is a real live email exchange between members of our triathlon club in Champaign, IL. Names have been withheld to protect the innocent so to speak. What I can say is that several members of our club are also police officers which I will call Cop #1, and Cop #2. We will call the athlete in the email exchange Triathlete #1.
----- Original Message -----
From: Triathlete #1
Date: Sun, 1 Nov 2009 17:42:30 -0600
To: Triathlon Group
Subject: kirby

I was out for an afternoon run, enjoying the weather and doing my usual
10 mile loop around Kirby/mattis/prospect/Duncan/Windsor/etc. finishing
up running down Kirby towards mattis and I see a man in the sidewalk
yelling into a cell-phone, brandishing a gun. I quickly crossed the
street flagged a motorist to call 911 and then called 911 myself when I
got to Panera. By the time I ran home, the police were at my house,
they had caught they guy and wanted to ask some questions. I always
felt skittish running down that section of Kirby, and this time my
irrational instincts were made rational. Just a head’s up.

Triathlete #1

----- Original Message -----
From: Cop #1
To: Triathlon Group
Sent: Sun Nov 01 17:53:26 2009
Subject: Re: kirby

I saw you out today, little did I know you were "working!". Job well
done, glad no one got hurt.

Cop #1
----- Original Message -----
From: Cop #1
To: Triathlon Group
Sent: Mon Nov 02 18:07:56 2009
Subject: RE: Re: kirby

Triathlete #1,

I spoke to the officer that handled this call yesterday. I am not sure
this will make you feel any better but apparently the individual you saw
yelling into the phone was holding an airsoft pistol. These neat
little 'toy' guns shoot little plastic pellets. They look just like the
real thing so you had reason to be alarmed. In fact, the officer
thought it looked real as well, so this fine citizen was ordered to the
ground at gun point. Thankfully he complied without incident (we really
don't want to shoot people).

I think your route is safe, however, I would be alert around the house
where this individual lives. He is obviously not the brightest person
in that block. Really, you have to be pretty stupid to stand on Kirby
Ave., screaming into a phone, waving a gun around while you have weed in
your pocket.

Thanks for calling!

Congrats to the Posers at IMOO 2009

2009-09-22T15:12:48-05:00

I wanted to congratulate all of my CU Poser teammates on another successful Ironman season. Rather than writing a formal race report, I will say that each and every one of you overcame some major obstacle on your journey and each of you are inspirational in your own way. I enjoyed our long Kickapoo rides, Benoit loops, getting lost in the middle of central Illinois to find ourselves in Monticello after 100 miles into the bike. The training was the best part.
Here are some memorable moments of the race:

Arriving at the race to learn of a missing dead body at the bottom of Lake Manona right where we had to swim

Manu playing the role of a humble #1

Andy Singer's experience keeping him sane after losing his bike computer and nutrition and going on to PR to become the new #1

Shelia King completing her first Ironman

Bruce "Godfather" Rodgers being there for potentially his last

Jim McGuire traveling from Hawaii to be in Madison

Benoit starting the race without "elp" was a victory

Bruce H serving once again as the dark horse

Joe D making the bike cut off by 2 minutes

Dave H having his "you have just been passed by a Poser" shirt read by the voice of Ironman

Dave M completing the Ironman on no sleep

The BoobsMobile Tailgate in the hotel parking lot

Being greeted by Harlee Sorkin at mile 13.1

Running by Steve O'Conner in the bike transition

Being jinxed by the heat, yet again

Drinking plenty of blue algae

Lightin' your fire!

Spotted Cow and french fries Sunday night

Here is to IMCDA next year and more great memories.

Mexican Standoff

2009-08-03T13:05:41-05:00

I did an Ivesdale ride this morning and decide to turn east on 1300N. In the distance I thought I saw a deer standing in the middle of the road. A pretty scene I thought to myself as the sun was coming up. As I got closer I realized it was a nasty ol’ farm dog smack dab in the middle of the road and he wasn’t moving. He must have heard me comin’ from a mile away, literally. The fancy noise my new hub makes must have targeted me as a slow wounded animal. I was yelling “go home” and he kept nudging toward me. I thought once he laid his eyes on my beautiful Orbea and Powertap he would give me a hall pass. I even announced that I was a Poser and that he should have pity. No dice. Once the ears pulled back and tail turned under I decided he won the Mexican stand off and it was time to turn back. No need for a rabies shot today. Lesson learned, avoid 1300N, west of Barker Road.

Stay inside for quality workouts

2009-06-02T17:12:13-05:00

With the warm months ahead of us, we are all tempted to do all of our work outs in the great outdoors. Believe me, I'm the first one to want to be outside, but you can create a good argument that quality training sessions still should be conducted in doors, free of the elements and with the use the technology available to us. For example, this season I'm going to continue to do my speed work on the treadmill. I can easily control my 8x1 min sprints at lactic acid threshold, without having to worry about stop lights, or running over the walking couple while trying to stare at my heart rate monitor. Likewise on the bike, Coach Troy's Dropping the Hammer is a great indoor workout where you can control heart rate, cadence and power without getting hit by a truck.
So stay inside to get your quality training sessions in. If you have to be outside, then swim outside on days where you do your speed work indoors.

Getting a PowerTap, easier said than done

2009-05-29T13:01:29-05:00

Power training is touted by all the experts as the best thing since the heart rate monitor. Now that powermeters are widely available, athletes can now monitor the true output of performance, which is watts. The greater the watts, the more power you are generating. It is true in all conditions, rain, wind, etc. Everyone I know that uses a powermeter swears it is their most important tool.
Ok, I was sold and decided this was the year I was going to introduce power into my training. So, after research I concluded the Saris PowerTap was the powermeter for me. If you think you could just go buy one and get it installed, think twice. PowerTaps only work with certain wheel sets. Certain wheels have different number of spokes and not every bicycle shop installs them. Plus there are many different models to choose from. So, I got lucky in that my 24 spoke American Classic 420s were compatable with the Powertap. Here is what I suggest you do if you decide to try and retrofit your old wheel with a PowerTap (the easiest is to just buy a new wheel, if it is time, with one already installed).
1. Figure out if your wheel is compatable. Call your wheel provider to make sure.
2. Count the number of rear spokes you have so you know what PowerTap to buy. I think 24 is a common number
3. Figure out what kind you want. If you have multiple bikes, wireless is a must. The Elite model does not have heart rate monitoring, the Pro+ does. The SL has fancier featurs like a 14mm hub which is stronger and SL+ has ceramic bearings. I went with the Pro. Also important to know is that the 2009 models are ANT compatible. ANT is an emerging communication standard. This is important because if you decide you want an ANT compatible device in the future, like a Garmin 705m your hub will work.
4. Search the web for a deal. MSRP is the same everywhere, but many shops offer dicsounts. I believe buying one on eBay nullifys the warrenty, but double check.
5. Check with your local store to see if they will match the price. If they won't, see if they do installations. Some won't touch them.

Like True Posers

2009-05-14T13:24:47-05:00

By Benoit Collard
A first hand account of our ride this morning. This is the actual email sent out to our triathlon group called the CU-Posers.
Only Dave, Rob and I were at the bank today (5:30 am).

Too bad, you guys missed a true poser ride.
As we were on the way back from the Saudorus loop, there was some flooding on the middle of the road.
Then Dave warned us: Be careful guys, slow down it is muddy and slippery…

What the heck… We are posers and we can go fast on the flooded roads

Rob felt on the side resulting in bad road rash, some bruises, and a need for new gloves, leggings, and new tape on his handle bars.

And of course I was following Rob (way to close by the way…) and I found myself having 2 choices:
1) Bike over Rob and his Bike (bad solution)
2) Try to Brake rapidly on the slippery road (bad solution as well, but better than option 1)

So by breaking that fast; my front brakes won vs. my back brakes and I was on my way for a 360 degrees attempt with my bike. But was successful for a 180 degrees only, ending up on the road, face and shoulder first…

I would say that my face will be all bruised by tomorrow (It started already). I will end up with few scars, but as good as an IM tattoo. I have some neck and collar bone pain as well but manageable…
Oh forgot to tell you: my (expensive) poser bike is OK. That was the most important :)

And of course I will be ready to bike this week end again.

Thanks Rob and Dave. Glad we are all OK. Bruised but OK It was a great ride with good friends.

Picture courtesy of Dave McGuire: