As a rule I run at least three short runs during the week. The length range from 45-60 minute runs. These runs are for conditioning, and I take them seriously. The total miles I run during the week equal or are greater than the miles I have programmed for my long weekend run.
This rule really works for me. When I do not abide by it, the long run is not as easy. It’s also important not to over train during the week. Over training will cause fatigue and possible injuries. It is important to run the distance and feel good when you finish.
During conditioning I also focus on my posture, as well as my breathing. By practicing all my techniques during the week, they come naturally during the long runs.
It’s important to focus on your foundation and gradually build it to perfection. If you do not practice the necessary techniques during the week, more than likely you will not magically employ them during your long endurance runs.
The conditioning process also includes proper stretching before and after every distance, no matter how short or long. You will notice a great difference when you get up early enough so that you have time to stretch properly. If you are doubtful, try rushing out of bed, rushing to put on your gear, and rushing out for a run without doing your stretching exercise routine. Your performance will suffer. I know some people who do this, just to get a few minutes more of sleep, and their runs are never pleasant. They experience pain. Believe me it just does not work. The extra minutes of sleep are not worth risking an injury. Always prepare, it is better to cut down on the time or mileage, and not the stretching, if you happen to be behind schedule.
When I wake up at 5:00 AM, the first thing I do is drink (2) glasses of water. This actually wakes me up completely. I then can continue to prepare for my run, making sure I have the proper attire for a smoother run.
Follow these guidelines and you'll complete a good run. Prevention is the key. Prevent injury, fatigue and pain.
Friday, March 20, 2009
Saturday, March 7, 2009
Columbus Marathon, “Not”
To continue on my quest to inspire my children, I made a commitment to participate in the Nationwide Better Health Columbus Marathon. My son and his friend had made a commitment as well after the Cincinnati Flying Pig event in May 2008.
The Columbus event was scheduled for October 2008, and we all had plenty of time for proper training and conditioning. This would be my son’s friend first event. We were all excited that he had made this big commitment. His family was excited too.
As time went on, I learned that a few other friends were also going to participate. It was going to be great we had our own little group. And I was really looking forward to this event.
I had a few events scheduled before October and one in both November and December. So I had to be very careful not to over train. Several times I considered not participating since I had to travel to Columbus, Ohio, and kept remembering the “flight from hell”, when I traveled to Cincinnati in May.
Since giving my word is a very sacred to me, I went ahead with my plans. I registered, and booked my flight. I never thought about booking a hotel, because the start line was a few blocks from where my son and his roommate live. My son and I both agreed that I might as well stay in their apartment, and we could all walk to the start line.
As the date got closer, I was wondering if my son was going to participate. He kept saying he was not training well enough. But, since that had not stopped him from running his 1st and 2nd Marathons, I thought that in the end he would participate.
A week before the event, I heard a definite “no” he would not participate. I guess he finally got it. He finally realized what I had been telling him. The best experience is achieved with proper training. He also gave me the weather report the week before. He said it was warm. I was glad to hear the part about the warm weather.
The morning of my scheduled departure, I received a call from my son. He told me it was cold and the forecast for that Sunday, the event date was “Cold”. Too late now, I was in line going through security. I could not change my plans as far as for the attire I had packed.
Finally the day of the event came and only (One) from the original big group was participating. That individual was me. I traveled all the way from Burbank, California to the start line in Downtown Columbus. And the group from around the block,that could walk failed to participate.
The weather was cold, and after running (1) mile, we ran by where I was staying. Believe me, it was very tempting to go back inside and crawl back into bed. But, I had to continue. After all I was the sole survivor of the original group. At least one of us had to finish the task of crossing the finish line.
The Columbus event was scheduled for October 2008, and we all had plenty of time for proper training and conditioning. This would be my son’s friend first event. We were all excited that he had made this big commitment. His family was excited too.
As time went on, I learned that a few other friends were also going to participate. It was going to be great we had our own little group. And I was really looking forward to this event.
I had a few events scheduled before October and one in both November and December. So I had to be very careful not to over train. Several times I considered not participating since I had to travel to Columbus, Ohio, and kept remembering the “flight from hell”, when I traveled to Cincinnati in May.
Since giving my word is a very sacred to me, I went ahead with my plans. I registered, and booked my flight. I never thought about booking a hotel, because the start line was a few blocks from where my son and his roommate live. My son and I both agreed that I might as well stay in their apartment, and we could all walk to the start line.
As the date got closer, I was wondering if my son was going to participate. He kept saying he was not training well enough. But, since that had not stopped him from running his 1st and 2nd Marathons, I thought that in the end he would participate.
A week before the event, I heard a definite “no” he would not participate. I guess he finally got it. He finally realized what I had been telling him. The best experience is achieved with proper training. He also gave me the weather report the week before. He said it was warm. I was glad to hear the part about the warm weather.
The morning of my scheduled departure, I received a call from my son. He told me it was cold and the forecast for that Sunday, the event date was “Cold”. Too late now, I was in line going through security. I could not change my plans as far as for the attire I had packed.
Finally the day of the event came and only (One) from the original big group was participating. That individual was me. I traveled all the way from Burbank, California to the start line in Downtown Columbus. And the group from around the block,that could walk failed to participate.
The weather was cold, and after running (1) mile, we ran by where I was staying. Believe me, it was very tempting to go back inside and crawl back into bed. But, I had to continue. After all I was the sole survivor of the original group. At least one of us had to finish the task of crossing the finish line.
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