Lunchtime Runs:

I have recently done a few lunchtime runs, mostly because I have been too lazy to get up in the morning and get my AM miles in so I have had to get them in over lunch time.

A few of the problems that I have run into are:

1. Not having enough time.
2. Refueling
3. Continuing to sweat after my cool down and shower.

Overall, it is actually a good opportunity to get in a run though only a short one. Here is a pretty good article from Running Times magazine that talk about some good example of how to refuel after those noon hour runs.

Enjoy!
Lunchtime Runs? How to Refuel Fast!

50 Healthy Foods for Under $1 a Pound:

Nutrition is a major part of running and just being health in general.

There is an unlimited amount of products and foods that you can buy

to help your performance to lose more weight or heal a sickness. But

you don't need to spend a lot of money to eat healthy. Here is a great

article that list 50 healthy foods for $1 or less.

Enjoy!

50 Healthy Food for Under a $1 a Pound:

Grandma's Marathon 2010:

Well, another great Grandma's marathon in the books. 2010 was a little light on runners this year, with 5,500 finishers, but the competition was even stronger than last year and the post race festivities were just as fun.

This year only one of friend ran with me at the marathon but I had about 8 or 9 other friends from my run club run, which was great to get to see a bunch of people that I knew. This year the weather was actually pretty good, it stayed in the low 60's for most of the race. I managed to improve upon my time from last year by about a minute, but about 8 minutes off of my PR.

Unfortunately, I seemed to have died again the last 6 miles of the race, despite taking it a bit easier the first half, running a 1:22 first half slit. I think that my big problems is lack of leg strength and more specifically my hip flexors. I think it is more to do with muscular balance than anything. I think that too much of my strength training this year was focused on my gluts and calves or the back side of my legs. I guess I have about 3 months to strengthen up to get ready for Chicago. I really feel that I can run at or around a 6 min pace for the entire race, but just need a little more strength.

All in all it was an amazing time again in Duluth, I think that Duluth is one of my more favorite cities to visit, especially for someone you like to get outside and enjoy the outdoors there is so much to do in the Duluth area and there is so much beautiful areas near by. Hopefully I can get back up there sometime this summer or fall and get back on the trails and do some running.

Link to my Race Results

Finish Line Video:

The Rule:

What do you do when you meet a fellow runner on a trail or path?

Give a nod?

Little hand wave?

Keep your eyes locked forward and pretend they are not there?

Well, I have had mixed experiences with other runners, I generally try and give a little wave or a head nod. Some runners are very friends and give you a nice hello or a wave, but it seems like with the growing number of ipods out there now that there is a little bit of the social aspect that is lost out there. Below is a podcast form Endurance Planet that talks about this subject.

Enjoy!

Endurance Planet Podcast

It's Never Easier Than Now!

Ok, I this will be a little bit of a stretch to relate to running but here goes. Running is a relatively inexpensive activity to participate in, all you really need is a good pair of shoes and you're set. Now if you want to get into racing that is another story, here is a previous post where I figured out how much I spent on running (Opportunity Cost included for you economist out there).

Whether you are just running to stay active or are serious into racing and training. With the current economic situation we all should make sure that our finances are in order, so we can participate and enjoy activities like running and other things. I follow a very informative blog that it meant provide you with a basis of financial information so that you do not waste your money and most importantly you are enjoying that hard earned money. Ramit Sethi is an author of the book I Will Teach You to be Rich which I think it a great book that outlines very simply some basic guidelines that everyone should follow. No this is not a book to get rich, but to provide you with a template to make sure that you are being smart with your money and not wasting it, so that you can use it for things that you enjoy, such as race entry fees. I highly recommend the book and this blog it is full of a lot of great information.

It Never Get Easier Than Now:

Running Jargon:

"Negative Split"- A negative split simple means that you run the second half of a race faster than you ran the first. World class marathoners will often try and run equal or "negative splits" during a marathon.

Haile Gebrelassie the current world record holder for the marathon ran a slight negative split during his record setting race.

Minneapolis Marathon:Race Report

My first marathon of 2010 is in the books, and it was a good start but a painful one. I set a new personal record (PR) with a time of 2:45:45 and got 2nd place overall, but I did it the hard way. Overall the Minneapolis Marathon was great, with 1146 marathon finishers, nearly perfect weather the whole time and a really nice course that takes you through a lot of Minneapolis it really was a great race.

I felt excellent for the first 16 miles, but as you can see from the miles splits below that after miles 15 I slow down quite a bit, the big problem that I ran into was my legs, they felt fine for about 15 miles but the last 10 miles were the toughest 10 miles I have ever ran, that includes the last 10 miles of the 50 mile trail race that I ran with two blown hamstrings. I would have done that over again in a heartbeat. I think the combination of going out a bit fast, not doing as much strength training and running in racing flats for the first time contributed to the pain. Though I did set a new PR by 5:42, so I really don't have anything to complain about, other than the miserable last 10 miles of the race.

I am optimistic that I can run a 2:40:00 marathon this year despite today's effort, the reasoning being that if it weren't for my legs feeling so bad I would have been able to put together a more even 1st and 2nd race, my cardio was fine the whole time, so hopefully I could even try and improve upon my this time in two weeks at Grandma's Marathon in Duluth.

Official Results

Minneapolis Marathon 2010 by jhanlon31 at Garmin Connect - Details

Results:

Overall Place: 2nd/1146 finishers

Chip Time: 2:45:45

13.1 Time: 1:18:45

Average Mile Split: 6:18

Miles Splits:

1-5:53

2-5:53

3-5:52

4-5:32

5-6:09

6-5:29

7-6:17

8-6:05

9-6:06

10-5:45

11-5:55

12-6:38

13-5:47

14-5:51

15-6:06

16-6:38

17-6:31

18-6:19

19-6:37

20-6:16

21-6:51

22-6:56

23-6:55

24-7:02

25-8:00

26.2-2:18 (.2 miles)

Minneapolis Marathon:Preview

Only 2 days until that Minneapolis Marathon, which is my big race for the spring. I am feeling pretty good and my training has gone well. I ran well 2 weeks ago at the Fargo 1/2 marathon, so I should be on target to run a good time on Sunday. My goal is to run a time of 2 hours and 40 minutes, which is a 6:06 minute mile pace. This will certainly be a challenge, being that my current personal best is a 2 hour 51 minutes which is a 6:31 minute mile pace, so a pretty big jump but I think I can do it.

I ran the inaugural Minneapolis marathon last year and it was a fun race and pretty well organized for the first year. Below is a video preview of the course, I will post race results and a race report soon. I know there are a number of friends that I know that are running this weekends, best of luck to everyone.

National Running Day:

Today is National Running Day, which is meant to promote running. For the runner's out there this might seem a bit redundant, but this occasion is meant to help promote a healthier lifestyle through running. Below is a link to the National Running Day website that has several events to help promote running.

For those of you in the Twin Cities, Minnesota area we have numerous run clubs that our out and celebrating the day with several events. I myself am going to celebrate with a 8 mile run after work. I would challenge you to get out and do something you have never done before. Test your limits of what you thought you were capable of, that is what I enjoy the most about running. Enjoy the day!

National Running Day

Fast Fact:Coffee

Quick article about the effects of coffee. I myself don't think that coffee is bad for you, yes if you drink 2 pots a day there will be some negative effects. Like everything else moderation is the key.

I am currently not drinking much coffee right now, primarily because the gels that I use when I race have caffeine in them 50mg (equal to 1/2 cup of coffee) and if you lay off the coffee for a month or two prior to the race you will feel the effects of the gels more. After this Sunday though I'll be back on the bean.

Fast Facts: Coffee