Work Hard, Run Hard with Help from Runner's World

Good article from Runner's World about how to make sure that you not only fit your running into your life but to it in an effective way.

Enjoy!

Work Hard, Run Hard with Help from Runner's World

Get In Gear 10K: Results 2010

Sort of a last minute entry into the Get in Gear 10K this past weekend. It was a nice race, only a 1.5 miles from my house, so I was able to jog there and back, which was a pretty good warm up and cool down.

The weather was not the greatest it was raining most of the morning that throughout the race, but it the temperature was around 50 so it wasn't too bad. Unfortunately I didn't line up until about 5 minutes before the gun and was forced to line up with most of the 1/2 marathon runners, who all started at the same time, so my first mile and a half was spent dodging around people, so I didn't run the fastest times but all in all my splits after the first mile where pretty good.

Here is a link to the results page and a link to my Garmin read out of the race.

Results

Get In Gear 10K:2010 by jhanlon31 at Garmin Connect - Details

Roll Away the Aches and Pains: Calves

Here is another video from Runner's World that demonstrates how to use a foam roller to help with soreness in your calves. I personally use a foam roller on a regular basis, especially after hard workouts. I find it really helps to prevent soreness the next day, it provides a similar effect to getting a massage.

Roll Away the Aches and Pains

Here is a good video from Runner's World that shows how to use a foam roller to help with IT band problems.

National Security Threat?

A new threat is new threat that is growing against the US. No its not terrorist, global warming or and radical dictatorship. Its obesity in today's kids and teens, a group of military generals and retired officers has issued a warning to Congress to act to improve the school lunches of our kids.

They claim that a large percentage of today's kids and teens will be unfit to fight for this country and thus weaken our ability to produce a dominant fighting force in the near future.

While, kid hood obesity is a growing problem, WE not just Congress has to do much more than change school lunches. It has to be reenforced that not only a health diet but exercise is important whether you fighting for our country or simply trying to live a happy life.

Check out the video below.

Enjoy!

School Lunches: National Security Threat?

Runner's World Article: Kara Goucher's Mind Gains

Another Great Article about arguably the top Female distance runner in the US. The article talks about Goucher's struggles with confidence and what she has gone through her entire running career to deal with it.

Despite finishing only 9 seconds from behind the winner in the Boston Marathon last year and having numerous world championships under her belt she still deals with the mind games and self doubt that every distance runner and every athlete goes through.

Enjoy!

Runner's World Article: Kara Goucher's Mind Gains

Running as Armor Podcast: Endurance Planet Hour

An interesting podcast from Endurance Planet Hour, that takes a look at the benefits to your overall health of running. There has always been a stigma with running that it is bad for your knees. I am a firm believer in that, done properly, there is no risks in running throughout your life. Well, no more risks than sitting in a cube 8-10 hours a day or eating fast food.

Enjoy!

Running as Armor Podcast:

5 Breakthrough Findings in Nutrition Research

Here is a good article from Runner's World that talk about a some new research that has discovered how several everyday foods can help you

1. Stay more hydrated

2. Reduce muscle soreness

3. Keep the doctor away

4. Improve on your PR.

5. Speed up recovery

Enjoy!

Article: News You Can Use

Limits

Here is a very interesting podcast that a friend told me about it discusses human limits, physically, mentally and the human limit for of wisdom. I personally feel that most of us, myself included, never fully reach our potential and our limits. Not always because of a lack of effort but as you can see from the podcast humans are capable of amazing things.

Enjoy!

"Limits" Podcast

Quote of the Day:

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction"

— William James

Ron Daws 25K: Race Results

This weekend I ran the Ron Daws 25k race in Hopkins, MN for the first time. It was a good but challenging course, there was quite a bit of wind that also did not help things much, but the main challenge was the amount of hills. It was a consistent up and down the whole way. None of the hills were really killers but it was almost impossible to keep any sort of consistent pace, as you can see from the results from my Garmin below.

It is a very low-key event with probably around 50-70 runners, fairly good competition as well. One of the nice things about the race is that it is only $4 for an entry fee. Because it is a more challenging course a lot of runners who are not that serious tend to shy away, so I have been told. I was very happy with my time and results, I was shooting for around a 6 minute mile pace for the race and was just over that with a 6:07 min pace, but considering the wind and the hills I am happy with that time. Here are the results below

Link to Race Replay and Course:

Untitled by jhanlon31 at Garmin Connect - Details

Overall Place: 6th

Overall Time: 1:37:18

Pace: 6:07 minutes/mile

Distance 25 Kilometer/15.91 miles

Getting Ready for the Ron Daws 25K:

After a 17 mile run on Wednesday I needed a recovery day. Thursday did a nice 7 mile run, it was gorgeous out with temperatures in the mid 70's. Today another easy day to get ready for the Ron Daws 25K on Saturday. It should be a fun race and I am hoping to do well. I don't really have a specific goal in mind being that I am not too familiar with the course. I would like to shot for around the 1 hour 30 minutes.

Tip of the week:

Recovery/Easy days are supposed to be easy. You don't get better by going harder on these days, even if you feel good. The human body is really unique in that if given proper recovery and time it will become stronger and more resilient. So take it easy on those easy days.

Link to my Workout:

Untitled by jhanlon31 at Garmin Connect - Details

Wednesday: 17 Medium Run

With the weather being so nice this week it has been great to get outside and put in some miles. Hopefully I will not have to get on the treadmill for awhile. I was shooting for 15 miles but ended up doing 17 and it got a little later than I planned so did the last 30 minutes in the dark. Should have brought my headlamp.

Untitled by jhanlon31 at Garmin Connect - Details