Today I'm back with a second listing of resources for you to find additional information on running. The first post from a few weeks ago, titled: Resources for more information on running (part 1), gave a look at magazines and books on running.
Now I'll turn my attention to online resources. I've provided a listing of websites, blogs, and podcasts that I turn to when I need some help or want some running inspiration. These resources aren't so much destinations as they are starting points—use them to jump to whatever you're specifically looking for.
Websites
www.runnersworld.com
A great site for finding info on virtually all aspects of running. There's really not too much that you can't find on their site. I especially like their pace calculator which is helpful in finding your pace if you don't have device that automatically gives it to you.
www.marathonguide.com
For anyone considering a marathon this is a great site. There a race calendar to find a marathon, results, and articles on training and preparation. What I like best is the section on reviews of marathons—so if you're on the fence about committing to particular marathon it helps to read what other runners had to say.
www.active.com
This site is perfect for all classes of runners—from beginners to the seasoned veteran. I think it's a great place especially for beginners to find info and races that suit there needs. While you're there browse info on other sports that interest you too!
Blogs
beginners.runnersworld.com
Many common beginners questions will be answered if you follow this blog. The problems covered are ones we all face (or have faced) at some time and the explanations are easy to understand and follow.
antonkrupicka.blogspot.com/
You'll probably have to appreciate the sport of ultrarunning to like this blog but I pull inspiration from the stunning photography he posts of where he's been running—I know it's places I'll never see but it does make me want to explore new paths and run trails. Anton Krupicka is one of the more accomplished ultramarathoners currently out there.
www.alltop.com
This is just a great site to find blogs on just about ANY topic—and running is no exception. The creators describe it as an "online magazine rack." You can find more blogs and websites on running than you'll have time in the day.
Podcasts
Marathon Training Academy
Although the word marathon is in the title beginners can still learning from listening to this one. The husband and wife hosts present the topics in a very sensible manner and the information can be applied if you're new and only running a little or you're truly training for a marathon. I highly recommend this podcast to all runners.
Running with the Pack
I've found this podcast to be inspirational even if the hosts seem to ramble a bit. They've had some great interviews and provide a lot of tips.
Ben Greenfield Fitness
This podcast isn't focused on running but does have a ton of info on nutrition, hydration, and anything related to fueling your body—which is so important especially for distance runners.
Wednesday, October 31, 2012
Wednesday, October 24, 2012
York White Rose Run race review
Today I'm a writing a race review of the York White Rose Run 5 Miler than was held this past Saturday in downtown York, PA.
The weather for a race was near perfect conditions: clear, sunny skies and cool weather so you don't overheat. There was no hint of the rain from the night before so there was no worries of the streets being slick and not getting your proper footing.
I think these conditions are part of what always leads to a big turnout of runners at this race. This years race brought out 280 runners and last years race had almost another 100 finishers beyond this years total.
There is also a team race category and costume category for the York White Rose Run which also helps to add to the fun atmosphere. There's also one my favorite things about the White Rose race—the tradition of the man dressed in Irish clothing playing the bagpipes near the top of the hill at Farquhar Park. I'm not really a fan of bagpipes or the sound they make, but for whatever reason it just feels appropriate and it helps me forget about how tough it is going up that hill. I always give the guy a thumbs-up!
I was debating on whether I wanted to just run this event or go out and truly race it. Part of me wanted to just run and take in all the sites along the course: the architecture of some of the buildings we pass, the city residents who stand on their porch & watch (and sometimes cheer) the runners going by, and the bright colors that fall brings to the leaves on the trees. In the end, since the weather was ideal and I don't have too many other events coming up on my race calendar, I decided to race.
My PR for a 5 miler is 31:17, so I knew it would take a great effort to beat that mark for I haven't been doing as much running lately—especially speedwork! That previous PR translates to a 6:15 per mile pace, and from past experience, I know that is very hard for me to maintain.
Even though I was a little boxed in at the very start of the race, I ran the first mile in 6:08. Part of me was happy for I was indeed on pace for a new PR, but part of me was worried too because I thought perhaps I went out too fast for I know I'd never maintain that speed. The second mile contained the hill at Farquhar Park, so I knew that one would definitely be slower. Last year I attacked this hill and it took quite a bit out of me while running the flat section going around the top of the park. This year I backed off some while going up the hill but I'm not sure that made much of a difference. I didn't feel quick going back down the far side of the park and could never regain that speed I had in the first mile. Even with the course being relatively flat past the park, I just couldn't get my legs to move me any faster. When reaching the mile marker at mile 3, I knew the overall pace my watch showed would be too much to make up in the last 2 miles. I knew then it wouldn't be a new PR set. I still pushed as hard as I could through the rest of the course and it wasn't until the very home stretch at the finish that I could really pick up the pace. I sprinted across the finish line with a finish time of 32:49 which was 38th place overall.
I was mostly satisfied with my time for I did the best I could on this given day and I had some doubts going into it that I would be able to PR since I just haven't been devoting as much time to running in the past month. I probably slowed up just a bit around Farquhar Park too because the color of the leaves on the trees was simply so rich and vivid, I had to take in a few quick glances of all nature had to offer.
For anyone considering a shorter race, I would highly recommend the York White Rose Run 5 Miler. The entry fee is very affordable, it's held at a beautiful time of year, and there's also an after race party at the White Rose Bar & Grill too. And don't forget about those bagpipes either!
The weather for a race was near perfect conditions: clear, sunny skies and cool weather so you don't overheat. There was no hint of the rain from the night before so there was no worries of the streets being slick and not getting your proper footing.
I think these conditions are part of what always leads to a big turnout of runners at this race. This years race brought out 280 runners and last years race had almost another 100 finishers beyond this years total.
There is also a team race category and costume category for the York White Rose Run which also helps to add to the fun atmosphere. There's also one my favorite things about the White Rose race—the tradition of the man dressed in Irish clothing playing the bagpipes near the top of the hill at Farquhar Park. I'm not really a fan of bagpipes or the sound they make, but for whatever reason it just feels appropriate and it helps me forget about how tough it is going up that hill. I always give the guy a thumbs-up!
I was debating on whether I wanted to just run this event or go out and truly race it. Part of me wanted to just run and take in all the sites along the course: the architecture of some of the buildings we pass, the city residents who stand on their porch & watch (and sometimes cheer) the runners going by, and the bright colors that fall brings to the leaves on the trees. In the end, since the weather was ideal and I don't have too many other events coming up on my race calendar, I decided to race.
My PR for a 5 miler is 31:17, so I knew it would take a great effort to beat that mark for I haven't been doing as much running lately—especially speedwork! That previous PR translates to a 6:15 per mile pace, and from past experience, I know that is very hard for me to maintain.
Even though I was a little boxed in at the very start of the race, I ran the first mile in 6:08. Part of me was happy for I was indeed on pace for a new PR, but part of me was worried too because I thought perhaps I went out too fast for I know I'd never maintain that speed. The second mile contained the hill at Farquhar Park, so I knew that one would definitely be slower. Last year I attacked this hill and it took quite a bit out of me while running the flat section going around the top of the park. This year I backed off some while going up the hill but I'm not sure that made much of a difference. I didn't feel quick going back down the far side of the park and could never regain that speed I had in the first mile. Even with the course being relatively flat past the park, I just couldn't get my legs to move me any faster. When reaching the mile marker at mile 3, I knew the overall pace my watch showed would be too much to make up in the last 2 miles. I knew then it wouldn't be a new PR set. I still pushed as hard as I could through the rest of the course and it wasn't until the very home stretch at the finish that I could really pick up the pace. I sprinted across the finish line with a finish time of 32:49 which was 38th place overall.
I was mostly satisfied with my time for I did the best I could on this given day and I had some doubts going into it that I would be able to PR since I just haven't been devoting as much time to running in the past month. I probably slowed up just a bit around Farquhar Park too because the color of the leaves on the trees was simply so rich and vivid, I had to take in a few quick glances of all nature had to offer.
For anyone considering a shorter race, I would highly recommend the York White Rose Run 5 Miler. The entry fee is very affordable, it's held at a beautiful time of year, and there's also an after race party at the White Rose Bar & Grill too. And don't forget about those bagpipes either!
Tuesday, October 9, 2012
Math equations for running?
Math equations for running?—I guess for those who dislike math perhaps they stopped reading right there. If you are still reading, then consider it your gain. Don't worry, there aren't any really complex formulas to memorize or even any numbers involved. These "equations" are just observations that I've found to be true and that I try to apply when adjusting my running goals.
In 2012, I had two marathons circled on my race calendar. Neither went as I planned, the second of which you can read about here.
One thing I learned through running in general (and training for those two marathons) was if you really want to complete an event you once thought was unreachable for you, you will have to push past your comfort level, especially for endurance events like a marathon, ultramarathon or even something like a century bike ride.
In training for these type of events, you will be out there on the roads or trails many days during the week and face all sorts of adversity. It could be aches and pains, tiredness or bad weather. At some point your body won't want to cooperate and might even ask "Can't we do this run another day or just scrap this run altogether?"
While the easy answer to those questions is yes, I believe you'll achieve more if you're able to meet these adversities head on.
Thus, my first "math" equation:
heart + soul ≥ body + mind
I've found that if you really have that desire to achieve a once unthinkable goal, then use what you feel deep down (anticipation, excitement, drive) to conquer what you feel on the outside (aches, soreness, tiredness.) Remind yourself that you've come this far and use that to focus on the rest of your training that lies ahead. Remember that race day for your event might not have the ideal conditions you wish for and that the adversity that you faced in training can now help since you'll have already have experience in dealing with it. Don't underestimate this advantage.
One outcome of the training for the second marathon that stayed with me for awhile was tiredness. Since I've now shifted the focus of my running to shorter distances, I don't need to get in the mileage I once did.
This is where my second "math" equation comes into play:
decrease in quantity of running = increase in quality of running
Because of less time spent running (expending less energy) and an increased effort to get more rest (gaining more energy), the fewer runs that I do get in have felt more productive. I pushed through some of those sluggish marathon training runs because I knew it would help for when I felt tired during race day. With the change of goals now, it's no longer productive to run while I'm tired.
Sure, my weekly mileage is noticeably smaller. I definitely feel more energized though on those days I am out there.
Finally, the biggest "math" equation for running:
common sense > everything else
Know that common sense should triumph the other rules of running. Don't run if you're risking injury or shortchanging other important areas of your life. Adjust things as you need and do the best you can!
In 2012, I had two marathons circled on my race calendar. Neither went as I planned, the second of which you can read about here.
One thing I learned through running in general (and training for those two marathons) was if you really want to complete an event you once thought was unreachable for you, you will have to push past your comfort level, especially for endurance events like a marathon, ultramarathon or even something like a century bike ride.
In training for these type of events, you will be out there on the roads or trails many days during the week and face all sorts of adversity. It could be aches and pains, tiredness or bad weather. At some point your body won't want to cooperate and might even ask "Can't we do this run another day or just scrap this run altogether?"
While the easy answer to those questions is yes, I believe you'll achieve more if you're able to meet these adversities head on.
Thus, my first "math" equation:
heart + soul ≥ body + mind
I've found that if you really have that desire to achieve a once unthinkable goal, then use what you feel deep down (anticipation, excitement, drive) to conquer what you feel on the outside (aches, soreness, tiredness.) Remind yourself that you've come this far and use that to focus on the rest of your training that lies ahead. Remember that race day for your event might not have the ideal conditions you wish for and that the adversity that you faced in training can now help since you'll have already have experience in dealing with it. Don't underestimate this advantage.
One outcome of the training for the second marathon that stayed with me for awhile was tiredness. Since I've now shifted the focus of my running to shorter distances, I don't need to get in the mileage I once did.
This is where my second "math" equation comes into play:
decrease in quantity of running = increase in quality of running
Because of less time spent running (expending less energy) and an increased effort to get more rest (gaining more energy), the fewer runs that I do get in have felt more productive. I pushed through some of those sluggish marathon training runs because I knew it would help for when I felt tired during race day. With the change of goals now, it's no longer productive to run while I'm tired.
Sure, my weekly mileage is noticeably smaller. I definitely feel more energized though on those days I am out there.
Finally, the biggest "math" equation for running:
common sense > everything else
Know that common sense should triumph the other rules of running. Don't run if you're risking injury or shortchanging other important areas of your life. Adjust things as you need and do the best you can!
Tuesday, October 2, 2012
Inspiration
With fall arriving, and shorter amounts of daylight and cooler mornings coming with it, I thought there might be some of you that could use some inspiration to still get out there and run when either you don't feel like it or the weather isn't the most ideal.
This post is about that inspiration, and while it doesn't pertain exclusively to running, it is at least running related. It is inspiration set within the context of triathlon.
Triathlon consists of swimming, cycling, and running—in that order.
One of the most intriguing athletic events that I see on TV is the Ironman Triathlon World Championship. An Ironman distance triathlon is simply grueling. It is 2.4 miles of swimming, 112 miles of cycling, followed by 26.2 miles of running. Yes that's right—140.6 total miles!
Many of us spend 8 hours at our job. Could you imagine exercising for a minimum of 8 hours? That's how long it takes the elite athlete to complete an Ironman. The average participate will take close to double that time to complete the course.
Just finishing is considered victory, regardless of where you actually finished in comparison to everyone else.
Now imagine if someone could complete this Ironman triathlon—only they knew someone else who wanted to complete it—but couldn't. Not because they lacked ambition to start training or lacked the time to continue with training—but because they were physically unable to due to a disability.
What if that person said "I'll just take them along," so that the physically unable person can experience everything the same as the physically able person?
At this point, you might be wondering, doesn't that sound a bit ridiculous? Take along another person for 140+ grueling miles? Is that even possible?
I'll introduce you to the story of Dick and Rick Hoyt.
I have only four more words so say:
Watch…and be inspired!
This post is about that inspiration, and while it doesn't pertain exclusively to running, it is at least running related. It is inspiration set within the context of triathlon.
Triathlon consists of swimming, cycling, and running—in that order.
One of the most intriguing athletic events that I see on TV is the Ironman Triathlon World Championship. An Ironman distance triathlon is simply grueling. It is 2.4 miles of swimming, 112 miles of cycling, followed by 26.2 miles of running. Yes that's right—140.6 total miles!
Many of us spend 8 hours at our job. Could you imagine exercising for a minimum of 8 hours? That's how long it takes the elite athlete to complete an Ironman. The average participate will take close to double that time to complete the course.
Just finishing is considered victory, regardless of where you actually finished in comparison to everyone else.
Now imagine if someone could complete this Ironman triathlon—only they knew someone else who wanted to complete it—but couldn't. Not because they lacked ambition to start training or lacked the time to continue with training—but because they were physically unable to due to a disability.
What if that person said "I'll just take them along," so that the physically unable person can experience everything the same as the physically able person?
At this point, you might be wondering, doesn't that sound a bit ridiculous? Take along another person for 140+ grueling miles? Is that even possible?
I'll introduce you to the story of Dick and Rick Hoyt.
I have only four more words so say:
Watch…and be inspired!
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