The Erie Canal, Running Paradise
Friday, January 27, 2012
Tuesday, January 24, 2012
10 Essential Training Rules
Adapted from "10 Essential Rules for Slowing Down and Enjoying Life More" at Zen Habits.
1. Do Less - this may seem counterproductive, but actually means to train with intelligence and purpose. Know why you are doing a particular workout and don't do more than necessary to reach a goal.
2. Be Present - Stay focused on the task at hand. Especially if you are doing more than one sport (triathlon) and hence working out more than one time per day it is easy to look ahead and wonder how everything will get accomplished. Concentrate on what you are doing RIGHT now.
3. Disconnect - from the "real" world. You are running or biking and really don't have to answer that text that is coming in, it can wait. Think of the "old" days (you know-pre 1999) when everyone didn't have a cell phone, blackberry or Android. It is possible to live, at least for an hour or two, without an electronic device on your hip.
4. Focus on People - Training with another person? Listen to what they are talking about. At home with family and friends, forget about the training and connect with those you love and who care about you.
5. Appreciate Nature - Get off the roads, run trails, bike the canal path. Hiking in the woods? Then why are you on the cell phone darnit! Put the thing away and enjoy where you are.
6. Eat Slower - You will feel fuller on less food and actually enjoy the tastes more.
7. Run Slower - sometimes. It is okay and actually good training practice to run, bike or swim much slower than your normal pace. The human body and mind needs recovery time, especially as it ages.
8. Find Pleasure in Training - Appreciate the fact you are physically able to do this activity and usually enjoy it. Running/biking/swimming are for life, not a one or two year "bucket list" item. There may be fluctuations in how much activity or what physical activity you are involved in, but know you can always come back to a higher level and it is important to keep doing it.
9. Single-Task - This goes along with being present (#2). Riding a bike down the road at 18mph requires thought about the surroundings, cadence, breathing, traffic, following directions, NOT about work or life stressors.
10. Breathe - At work or play, take a moment and breathe deeply. In through your nose, hold it 5-10 seconds, out through your mouth. Just breathe. Do it again. Focus on the air coming in and out of the lungs.
1. Do Less - this may seem counterproductive, but actually means to train with intelligence and purpose. Know why you are doing a particular workout and don't do more than necessary to reach a goal.
2. Be Present - Stay focused on the task at hand. Especially if you are doing more than one sport (triathlon) and hence working out more than one time per day it is easy to look ahead and wonder how everything will get accomplished. Concentrate on what you are doing RIGHT now.
3. Disconnect - from the "real" world. You are running or biking and really don't have to answer that text that is coming in, it can wait. Think of the "old" days (you know-pre 1999) when everyone didn't have a cell phone, blackberry or Android. It is possible to live, at least for an hour or two, without an electronic device on your hip.
4. Focus on People - Training with another person? Listen to what they are talking about. At home with family and friends, forget about the training and connect with those you love and who care about you.
5. Appreciate Nature - Get off the roads, run trails, bike the canal path. Hiking in the woods? Then why are you on the cell phone darnit! Put the thing away and enjoy where you are.
6. Eat Slower - You will feel fuller on less food and actually enjoy the tastes more.
7. Run Slower - sometimes. It is okay and actually good training practice to run, bike or swim much slower than your normal pace. The human body and mind needs recovery time, especially as it ages.
8. Find Pleasure in Training - Appreciate the fact you are physically able to do this activity and usually enjoy it. Running/biking/swimming are for life, not a one or two year "bucket list" item. There may be fluctuations in how much activity or what physical activity you are involved in, but know you can always come back to a higher level and it is important to keep doing it.
9. Single-Task - This goes along with being present (#2). Riding a bike down the road at 18mph requires thought about the surroundings, cadence, breathing, traffic, following directions, NOT about work or life stressors.
10. Breathe - At work or play, take a moment and breathe deeply. In through your nose, hold it 5-10 seconds, out through your mouth. Just breathe. Do it again. Focus on the air coming in and out of the lungs.
Monday, January 23, 2012
Tuesday, January 17, 2012
USA Olympic Marathon Trials
Well, I didn't win the $250,000 from LetsRun.com for correctly predicting the top ten male and female finishers in the trials marathon. I did have two of the three top men and women, but in the wrong order (Hall & Meb, Goucher & Davila).
The top four men with their times were; Meb Keflezighi (a pr) 2:09:08 to win over Ryan Hall (2:09:30) with Abdi Abdirahman (2:09:47) barely hanging on for an 8 second win over Dathan Ritzenhein, (2:09:55). The top six men went through 13.1 miles in 1:03:25 before "slowing". Meb's 2:09 averages out to 4:55 per mile.
The top four women were; Shalane Flanagan (2:25:38) beat Desiree Davila (2:25:55) with a strong surge over the last mile and Kara Goucher was third in 2:26:06. Amy Hastings broke the old Trials record at 2:27:17 but didn't make the team. Deena Kastor (age 38) was 6th in 2:30:40. Unlike the fast start of the men's race, the women began at a modest 6:15 or so pace before gradually picking it up. Flanagan's 2:25 comes to an average of 5:34 per mile. Shalane won a Bronze medal in the 2008 Olympics in the 10,000 meters, so she definitely has the speed. Melissa White (Naples, NY, SUNY Geneseo) finished 13th in 2:34:33.
The Houston course seemed interesting and great for spectators. The weather was perfect for marathoning, beginning with a temperature of 43 and ending up around 50. With NBC and the USATF agreeing to not allow any live coverage via television or the web, viewers were left with a two hour highlight show in the afternoon. Actually it wasn't the full two hours since a hockey game went over and NBC cut out over ten minutes of coverage.
The announcers were knowledgeable, but the lack of telling us what mile the runners were at on the course was maddening. NBC kept showing the elapsed time, which really doesn't mean much in a race where top three is the only real important factor. Viewers were left with figuring out the miles ran based on the pace they kept telling us the runners were going at. Once in a while you could pick out a mile marker on the road and know where they were. Also, as usual, they never mentioned anyone past sixth place in either the men's or women's race. Especially with a tape delay the station could have at least had something scrolling across the screen. Even NASCAR and golf gets that.
Keep treating the sport like minor league and it will fulfill that prophecy.
The top four men with their times were; Meb Keflezighi (a pr) 2:09:08 to win over Ryan Hall (2:09:30) with Abdi Abdirahman (2:09:47) barely hanging on for an 8 second win over Dathan Ritzenhein, (2:09:55). The top six men went through 13.1 miles in 1:03:25 before "slowing". Meb's 2:09 averages out to 4:55 per mile.
The top four women were; Shalane Flanagan (2:25:38) beat Desiree Davila (2:25:55) with a strong surge over the last mile and Kara Goucher was third in 2:26:06. Amy Hastings broke the old Trials record at 2:27:17 but didn't make the team. Deena Kastor (age 38) was 6th in 2:30:40. Unlike the fast start of the men's race, the women began at a modest 6:15 or so pace before gradually picking it up. Flanagan's 2:25 comes to an average of 5:34 per mile. Shalane won a Bronze medal in the 2008 Olympics in the 10,000 meters, so she definitely has the speed. Melissa White (Naples, NY, SUNY Geneseo) finished 13th in 2:34:33.
The Houston course seemed interesting and great for spectators. The weather was perfect for marathoning, beginning with a temperature of 43 and ending up around 50. With NBC and the USATF agreeing to not allow any live coverage via television or the web, viewers were left with a two hour highlight show in the afternoon. Actually it wasn't the full two hours since a hockey game went over and NBC cut out over ten minutes of coverage.
The announcers were knowledgeable, but the lack of telling us what mile the runners were at on the course was maddening. NBC kept showing the elapsed time, which really doesn't mean much in a race where top three is the only real important factor. Viewers were left with figuring out the miles ran based on the pace they kept telling us the runners were going at. Once in a while you could pick out a mile marker on the road and know where they were. Also, as usual, they never mentioned anyone past sixth place in either the men's or women's race. Especially with a tape delay the station could have at least had something scrolling across the screen. Even NASCAR and golf gets that.
Keep treating the sport like minor league and it will fulfill that prophecy.
Thursday, January 12, 2012
Work Attitude 2012
1. When in doubt, keep quiet.
2. You have no influence here.
3. Offer few or no suggestions for improvements, people in power don't really care anyhow.
4. Use sick days strategically for mental health recovery from work related stress. My times of going years without using a sick day are done.
5. Yes, I'm supposed to be grateful for having a job, or two. Being employed doesn't give the employer the right to abuse workers just because the economy is struggling.
6. Each month that passes adds approximately $150/year to my future retirement pension income. Stay six months, that's $900+ per year more for the rest of my life. Stay alive 20 years after retirement, that's $18,000 which will buy a lot of running shoes.
7. Work, go home, forget this place (easier written than done).
8. When the question is asked, "how is everything today", the reply is "my home life is great".
9. Exercise is a great stress reliever, or should be. Hence I run, bike, swim, lift weights.
10. Not sure what to do? Always revert back to rule number one.
2. You have no influence here.
3. Offer few or no suggestions for improvements, people in power don't really care anyhow.
4. Use sick days strategically for mental health recovery from work related stress. My times of going years without using a sick day are done.
5. Yes, I'm supposed to be grateful for having a job, or two. Being employed doesn't give the employer the right to abuse workers just because the economy is struggling.
6. Each month that passes adds approximately $150/year to my future retirement pension income. Stay six months, that's $900+ per year more for the rest of my life. Stay alive 20 years after retirement, that's $18,000 which will buy a lot of running shoes.
7. Work, go home, forget this place (easier written than done).
8. When the question is asked, "how is everything today", the reply is "my home life is great".
9. Exercise is a great stress reliever, or should be. Hence I run, bike, swim, lift weights.
10. Not sure what to do? Always revert back to rule number one.
Monday, January 9, 2012
Global Warming?
Typically we have over 40 inches of snow by now (January 9), this season we have had about 7 inches. It's amazing. This Wednesday the temperature is going up to near 50 again. Is it global warming, a freak of nature, El Nino taking over for the year or the fact I spent $200 getting my snowblower ready for winter?
Even the weather people don't know for sure. Here is what I do know about this "winter".
1. I may have to cut my grass and weeds are growing in my gardens.
2. Buds are out on many trees, causing allergy symptoms in many people at a time of year in the north where the pollen is usually non-existent.
3. If you are running and need a bathroom (woods) there are no tree leaves or undergrowth to provide coverage from passerbys. This can present problems.
4. No snowshoeing opportunities.
5. Driving is much better. If I didn't have to commute to work the snow could come down in bucketfuls and I wouldn't care. This year, so far, we haven't had to worry.
6. There hasn't been a day yet where we couldn't run on the canal path.
Even the weather people don't know for sure. Here is what I do know about this "winter".
1. I may have to cut my grass and weeds are growing in my gardens.
2. Buds are out on many trees, causing allergy symptoms in many people at a time of year in the north where the pollen is usually non-existent.
3. If you are running and need a bathroom (woods) there are no tree leaves or undergrowth to provide coverage from passerbys. This can present problems.
4. No snowshoeing opportunities.
5. Driving is much better. If I didn't have to commute to work the snow could come down in bucketfuls and I wouldn't care. This year, so far, we haven't had to worry.
6. There hasn't been a day yet where we couldn't run on the canal path.
Thursday, January 5, 2012
Virtual Ride to Alabama Update
The women are leading the way, as most people seemed to expect. Over the holiday break Jan rode herself silly and is now 1/3 of the way into Ohio. Amanda is staying close, having just crossed from Pennsylvania to Ohio while I am bringing up the rear, making it into Pennsylvania this morning.
We will see who can keep up the pace.
We will see who can keep up the pace.
Tuesday, January 3, 2012
USA Olympic Marathon Trials
The marathon trials are being held in Houston, Texas on Saturday, January 14. The course is set up in loops for easier spectating. Currently there is no live official coverage on television or streaming online. NBC is having a highlights program from 3-5pm eastern time.
Female athletes could qualify by meeting a time standard in a 10k (sub 33:00), 13.1mile (1:15) or full marathon (2:46 B standard, 2:39 A standard). Only the A standard runners completing a certified marathon course received funding to attend the trials.
Male athletes qualified with a 28:30 10k (track only), 1:05 half-marathon, or sub 2:19 full marathon. Only men with a sub 2:19 marathon received funding to attend.
Three "local" athletes of note are competing; Jen Rhines from Liverpool High School near Syracuse has a 2:29 marathon pr, Melissa White, SUNY Geneseo grad and longtime member of the Brooks-Hanson project, with a 2:33 pr will also be running. On the men's side, Jeff Eggleston from Greece, NY with a 2:13pr is racing and definitely in contention (he won last year's Pittsburgh Marathon).
Other athletes worth watching include; Ryan Hall (2:04pr), Meb Keflezighi (2:09), Jason Lemkuhle (2:13), and Dathan Ritzenhein (2:10marathon, 27:22 10k, 1 hour flat 13.1m). The women's competition should also be tough with Desiree Davila (2:22pr), Shalane Flanagan (2:28), Kara Goucher (2:24), Tera Moody (2:30) and Deena Kastor (2:19pr, but hasn't been under 2:30 since 2009).
It's always difficult to know who is peaking at the right time, is willing just to take the race out and punish the other runners with a strong pace, or who might be nursing an injury or illness. Many times races that reward the top three come down to strategy and finishing time becomes less of an issue. Just because a runner has a better personal record doesn't mean someone can't be stronger and run more intelligently during the trials.
Female athletes could qualify by meeting a time standard in a 10k (sub 33:00), 13.1mile (1:15) or full marathon (2:46 B standard, 2:39 A standard). Only the A standard runners completing a certified marathon course received funding to attend the trials.
Male athletes qualified with a 28:30 10k (track only), 1:05 half-marathon, or sub 2:19 full marathon. Only men with a sub 2:19 marathon received funding to attend.
Three "local" athletes of note are competing; Jen Rhines from Liverpool High School near Syracuse has a 2:29 marathon pr, Melissa White, SUNY Geneseo grad and longtime member of the Brooks-Hanson project, with a 2:33 pr will also be running. On the men's side, Jeff Eggleston from Greece, NY with a 2:13pr is racing and definitely in contention (he won last year's Pittsburgh Marathon).
Other athletes worth watching include; Ryan Hall (2:04pr), Meb Keflezighi (2:09), Jason Lemkuhle (2:13), and Dathan Ritzenhein (2:10marathon, 27:22 10k, 1 hour flat 13.1m). The women's competition should also be tough with Desiree Davila (2:22pr), Shalane Flanagan (2:28), Kara Goucher (2:24), Tera Moody (2:30) and Deena Kastor (2:19pr, but hasn't been under 2:30 since 2009).
It's always difficult to know who is peaking at the right time, is willing just to take the race out and punish the other runners with a strong pace, or who might be nursing an injury or illness. Many times races that reward the top three come down to strategy and finishing time becomes less of an issue. Just because a runner has a better personal record doesn't mean someone can't be stronger and run more intelligently during the trials.
Sunday, January 1, 2012
The Enormous Turnip (triathlon)
Once upon a time there was an old man, a fifty-five year old man to be exact. The old man became a runner, a "real" runner, when his oldest daughter turned one. The beautiful smiling baby recently celebrated her thirty-second birthday. This made the old man feel even more ancient.
The old man's wife, a sprightly fifty-two year old, began competing in triathlons, along with two friends, about four years ago. She continually encouraged him to begin cycling and swimming, but he only wanted to run. The old man loved running. He dreamed about how fast he once was, or at least thought he was. The older he became, the faster he used to be. When the man's wife decided to train for an Ironman, he knew in order to see her he would have to learn to swim and begin biking.
After two IM attempts that ended up with the old woman in the medical tent due to dehydration from the 90+ degree heat, her stubborness prevailed and she completed the Lake Placid Ironman. During this time the old man learned to bike up to 80 miles and swim, albeit extremely slowly, over a mile. He really relied on a wetsuit to stay afloat in open water. The old man lost his mind and challenged his wife and a daughter to a 1/2 IM at DisneyWorld. It was hot and humid (big surprise). He ended up in the medical tent with IV's, the daughter and old woman finished the race.
So the saga continues. The old man feels he must redeem himself and the bruised ego he carries around. The old man is going to grab hold of a 1/2 IM in 2012, one in which he can wear a wetsuit for the swim (maybe Tupper Lake Tinman?). In The Enormous Turnip the old man, a farmer, gets help from an old woman, a child, a dog, cat and mouse to pull a giant turnip out of the ground. A tale of cooperation, perseverance, and sharing of the final reward. Now the old man will need the help of his family and friends, who may also attempt the Tinman race, to train for and possibly complete his first 1/2 IM. Approximately 2200 yards of swimming, 56 mile rolling hills of biking and a half-marathon run will complete the ''enormous" task. It's really the months of training, staying healthy and motivated before the race that is the main challenge. Stay tuned to see what happens over the coming months.
The End.
The old man's wife, a sprightly fifty-two year old, began competing in triathlons, along with two friends, about four years ago. She continually encouraged him to begin cycling and swimming, but he only wanted to run. The old man loved running. He dreamed about how fast he once was, or at least thought he was. The older he became, the faster he used to be. When the man's wife decided to train for an Ironman, he knew in order to see her he would have to learn to swim and begin biking.
After two IM attempts that ended up with the old woman in the medical tent due to dehydration from the 90+ degree heat, her stubborness prevailed and she completed the Lake Placid Ironman. During this time the old man learned to bike up to 80 miles and swim, albeit extremely slowly, over a mile. He really relied on a wetsuit to stay afloat in open water. The old man lost his mind and challenged his wife and a daughter to a 1/2 IM at DisneyWorld. It was hot and humid (big surprise). He ended up in the medical tent with IV's, the daughter and old woman finished the race.
So the saga continues. The old man feels he must redeem himself and the bruised ego he carries around. The old man is going to grab hold of a 1/2 IM in 2012, one in which he can wear a wetsuit for the swim (maybe Tupper Lake Tinman?). In The Enormous Turnip the old man, a farmer, gets help from an old woman, a child, a dog, cat and mouse to pull a giant turnip out of the ground. A tale of cooperation, perseverance, and sharing of the final reward. Now the old man will need the help of his family and friends, who may also attempt the Tinman race, to train for and possibly complete his first 1/2 IM. Approximately 2200 yards of swimming, 56 mile rolling hills of biking and a half-marathon run will complete the ''enormous" task. It's really the months of training, staying healthy and motivated before the race that is the main challenge. Stay tuned to see what happens over the coming months.
The End.
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