Thursday, December 31, 2009

In Mint Shape


Peppermint mint be more than just a way to freshen up your breath. Studies have shown that peppermint aroma has the ability to increase cognitive and athletic abilities. A 2001 study done by the Journal of Sport & Exercise Psychology, had 40 athletes perform a series of physical tasks, once with a peppermint odorized adhesive strip under the participant's nose and another round with an ordor-free strip.


Peppermint was found to increase running speed as well as handgrip and upper-body strength. Additionally peppermint odor significantly reduced preceived physical effort and frustration, and the particpants rated their energy higher and exhaustion lower.


Here is a resource for more information on aromatherapy.

Wednesday, December 30, 2009

2009 Recap:


As the 2009 year comes Let's do a quick recap of the year. For me 2009 was a year of firsts; it was my first Boston Marathon, first time running more than 2 marathons a year, first trail race, first 50k race, and first 50 mile race.


I also did quite a few race, as followers of this blog know, and I do not see myself slowing down much in 2010. I don't know that I have a single moment that I could say was the pinicale of my 2009 year, there were so many. If I had to narrow it down though I would have to say, the entire weekend of the Boston marathon and the Supieror 50 mile trail race had to be up there.


I had such a great time in Boston and it was great that I could do it with my Dad, the race was amazing I set a new PR and the whole weekend was really great. The Supieror 50 mile race was an amazing experience as well. I accomplished something I never thought was possible and had an unbeliveable time doing it. All in all 2009 was a great year for me and a great year for running. It is only the start of what is to come, I hope that I can continue to expand and imporve upon what I have done this past year and further test my limits.


Happy New Years to everyone and keep up the good running.


Tuesday, December 29, 2009

What is a Workout?


Great blog post from a pretty crazy ultra runner himself.

Enjoy!



Friday, December 25, 2009

Merry Christmas


Merry Christmas to everyone. The holidays are a tough time to keep up with training. I travel to the northern reaches of Minnesota for the holidays, which normally means if I want to do some running its out in the cold and up and down county roads. This year is a bit different now that my home town with the population of 1600 people now has a Anytime Fitness I have no excuses to not workout. Other than the normal excuses.

A quick injury update, I went to a chiropractor and got some minor adjustments and some strength exercises to help with my hips. The chiropractor said that I slightly supinate my right foot, which is causing the hip and knees problems. It seems to be a bit better and I have started the exercises and went for a easy 4.5 miles with no problems.

Tuesday, December 15, 2009

7 Ways to Sneak in a Holiday Workout | Active.com


With the Holidays coming it is difficult to get your workouts in. Especially if you are like me and the winter months are your off months and you are not training for a specific race or goal it can be hard to stay focused.

I have had a tough time getting my workouts in due to work, knee problems and it being really cold outside. It has helped that I am have been doing some spin classes and strength training to break up all of the running. Here is a good article with some quick tips to help you fit in your holiday workouts.


7 Ways to Sneak in a Holiday Workout | Active.com

Thursday, December 10, 2009

The Key to Speed:


Interesting fact from a book I just read, The Talent Code by Daniel Coyle. The book talks about how we develop skills on a neurological level as well the methods to teach and absorb these new skills. One interesting point that he talks about is the psychological aspect as well. I will not go into detail, but an interesting point he makes on why some people are faster than others.

Speed is generally thought of as a natural ability that can be improved but "some people just have it." Right? Maybe not. Think back to when you were in school, who were the fastest kids you knew? Think of the top three...now think of if they had any brothers or sisters. I bet they do and I bet they are older than the speedster. Coyle does not propose this as scientific fact but make some interesting observations about why certain people are speedy.

Why would this matter? Well Coyle believes that growing up as a younger sibling you are often in a situation where you don't want to be left behind. Some more scientific information to back up his point.

Here are the birth order and ranks of the 10 previous world-record holders of the 100 meter dash.

1. Usain Bolt (2nd of 3 Children)
2. Asafa Powell (6th of 6)
3. Justin Gatlin (4th of 4)
4. Maurice Greene (4th of 4)
5. Donovan Bailey (3rd of 3)
6. Leroy Burrell (4th of 5)
7. Carl Lewis (3rd of 4)
8. Leroy Burrell (4th of 5) (Repeat)
9. Carl Lewis (3rd of 4) (Repeat)
10 Calvin Smith (6th of 8)

Of course there are plenty of other factors that play into this, but I thought that this was quite an interesting point. It also give me hope that speed can in fact be acquired you don't just have it or don't.


Tuesday, December 8, 2009

Investing for the Long Run


Here is a good article that talks about running and simple investing strategies. I personally am quite conservative when it comes to my money, I do not buy anything that I don't think I can afford and work towards paying off my debts before adding too many more.

Don't worry it is pretty short and straight forward.

Enjoy!

Monday, December 7, 2009

Injury!


The thing that I dread more than anything is injuries, minor or major they are a pain. Generally it's not even the actual pain that is so bad its the fact that I can get out there and do what I want to do or to the degree that I want. On Sunday I tried to run on the treadmill and I made it about 2.5 mile before I started getting sharp knee pain. I am pretty sure that it is due to my hips as they have been bugging me for a while now and I have have problems with them in the past.

I can really do anything but run. I have done a few intense Spin classes now and have had no problems and I have been strength training for the past month and a half now and don't have any problems. It is just when I run, I just made an appointment with a sport doctor to check it out and see what I have to do. I about 90% sure that I'll get a hip alignment or lower back alignment and told to take it easy and given some strength exercises to do. If I only knew hoe to align my own hips I think I would be able to safe a lot of money.


Sunday, December 6, 2009

Down Time/Rest & Recovery:


Despite all of the running that I do I generally take it pretty easy during the winter months. During the end of November, December and January. This year especially after all the racing and miles I am definitely taking it pretty easy these past few months. Personally I really like not running much for a few months and focusing on strength training and cross training, generally basketball.

This year having some nagging injuries after the Superior 50 miler and the Twin Cities marathon it is nice just focusing on getting back to 100% and building a good base for next year. Last year I put on about 2-4 pounds of what I hope was mostly muscle of the fall and winter months which I think really helps me in being able to stay injury free and do so many races.

The one thing that I have learned this year is that everyone is different and what will work for me might not yield the same results for others. The really good runners, or athletes in generally I believe are great at really being able to listen to their bodies and know when to push themselves and when to take it easy. That being said here is some general advice about the importance of down time and recovery.


Enjoy!

Thursday, December 3, 2009

First Ever Spin Class


I just did my first Spin class and it was a really good workout. It really got my heart rate going from the start and was quite challenging. I have been a bit reluctant to do a spin class in the past, but I really enjoyed both the workout and the change of pace. I think spinning will be a great cross training activity and can really help me with increasing my VO2 Max and pace or turnover.

I would recommend this as a great activity for any runner, especially those of us up north that have several long months of snow and cold. It is a great change of pace. Here is my workout you can really only see my heart rate, but as you can tell it is a pretty intense workout.


Garmin Connect -
Activity Details for
First Ever Spin Class