Archive for March, 2006

Running Quotes – Motivation for Running

I have come across a number of good quotes about running over the last year of so and thought I would share some of them here. I would love to hear other ones that you have…please use the comments to add yours.

“I’m going to go out a winner if I have to find a high school race to win my last race.” – Johnny Gray

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” – Frank Shorter

“If you want to run, then run a mile. If you want to experience another life, run a marathon.” – Emil Zatopek

“Jogging through the forest is pleasant, as is relaxing by the fire with a glass of gentle Bordeaux and discussing one’s travels. Racing is another matter. The frontrunner’s mind is filled with an anguished fearfulness, a panic, which drives into pain.” – Kenny Moore

“To a runner, a side stitch is like a car alarm. It signifies something is wrong, but you ignore it until it goes away.” – Anonymous

“Run Smart…Kick some Gluteus Maximus.” – Anonymous

“Vision without action is a daydream. Action without vision is a nightmare.”
-Japanese Proverb

“It hurts up to a point and then it doesn’t get any worse.” – Ann Trason

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

Be the first to comment - What do you think?
Posted by The Running Guy - March 30, 2006 at 10:14 pm

Categories: Motivation   Tags:

Marathon Training Synopsis – Week 3

Had a good week of training with excellent mileage and good average pace being logged.

Sunday: A comfortable 18-K run at a slower pace. The goal of this run was to get some good mileage at a comfortable pace – essentially to get the legs used to running longer distances.
Monday: Off
Tuesday: A fast run a of about 4.8-K. My Garmin was showing only 4.65 but I know it was 4.8. The watch seems to have some trouble downtown, especially when it was as cloudy as it has been in Calgary.
Wednesday: This week began the steady increase of mileage to be completed during the weekdays. Today was an awesome 9.6-K run that felt awesome. Over the next few weeks the Wednesday and Friday runs will increase in length. This will be a challenge to complete as my work commitments will no doubt make these runs difficult to get it.
Thursday: Another 4.8-K (again with the watch reading wrong downtown), this time at a slow pace. This run was a struggle as I was tired and not into the run.
Friday: The second longer run during the weekdays. This was a great run – I ran fast and it felt great. I went 9.6-K.

Weekly Training Synopsis

This was a good week of training and I felt that I became a stronger runner as a result. The next number of weeks will be challenging as the mileage increases.

As a follow up to this post, I had a body fat test done at the gym I weight train at on Friday morning. The result – 16.5% body fat. According to the American Journal of Clinical Nutrition I am well within acceptable guidelines. As I can’t see abs yet, I am not at my goal but I will get there. It may take awhile but I will do it.

Body Fat Guidelines

Be the first to comment - What do you think?
Posted by The Running Guy - March 26, 2006 at 1:44 pm

Categories: Uncategorized   Tags:

Bring On The Pain – Improving Your Running

Don’t get me wrong here – in the title of this post I am not referring to the type of pain that has a runner doing permanent damage to a knee or Achilles heel because they decided to “run through” the pain. This is not a good thing to do.

What I do mean is that in the course of training for a running race, there must be some level of discomfort in order to make some gains. This discomfort can come from either running longer distances on a particular day, upping your mileage for the week, running hills, or simply running faster. If it doesn’t hurt once in awhile then I believe that you are not doing it right.

I had one of those runs today. It was short – 4.8-K – but I ran it fast. My normal pace for a run is around 5:45 minute/km. Today I ran a pace of 5:05 minute/km. This was pushing it for me and it was a little uncomfortable to be honest. I was glad when it was over. However, I know that this will make me a better runner and more likely to be able to meet my goal of running at a 5:24 to finish under 4 hours.

I am not saying this should be done every training day – but mixing it up a bit is a good strategy to ensure you shock your body into adapting.

Be the first to comment - What do you think?
Posted by The Running Guy - March 23, 2006 at 10:06 pm

Categories: Training   Tags:

Running and Weight Loss

Although I love the sheer act of running and the high that I get after completing an especially long run, one of my primary motivations for running is to become a lean mean runnin’ machine. Notice I did not say lose weight – what I am looking for is reducing my body fat and increasing my muscle.

I did some research on the best way to achieve this and came across a good article by the Serpentine Running Club. Their summary of the steps to manage body fat is as follows:

1. To lose fat, you need to eat fewer calories or burn more energy
2. Don’t diet: run instead.
3. Don’t begin a diet and start to run at the same time
4. To lose more body fat, exercise more
5. Rebalance what you eat
6. Drink plenty of water
7. Focus on your body fat, not your weight
8. Running more slowly will not burn more fat
9. Exercising part of the body does not reduce the fat in that part of the body
10. Don’t overdo it

I have contacted the fitness club I work out at and have asked to schedule a body composition analysis. During this analysis, they will take a number of measurements, including body fat percentage. My plan is to have this done every month to track my progress through my training. I will report on that within this blog (including some pictures I hope!)

1 comment - What do you think?
Posted by The Running Guy - March 21, 2006 at 8:36 pm

Categories: Fitness   Tags:

Weekly Synopsis – Training for the Marathon

I had a pretty good week in my the training for the marathon. Busy commitments at work meant that I had to be creative in when I would get my runs in but it happened nonetheless. Here is how the week played out, as tracked and displayed by my Garmin:

Weekly Training Synopsis

A good week with approximately 42-K logged at an average pace of 5:45 minutes per kilometer. This week was a lot better than last week as I seem to have my groove back after a bit of a layoff. Now I just wish it would warm up a bit in Calgary so that I don’t have to “suit” up as much.

Be the first to comment - What do you think?
Posted by The Running Guy - March 19, 2006 at 12:49 pm

Categories: Training   Tags:

Next Page »