What happens to your body when you go for extended periods of not running? Extended periods being a week. You have been a couch potato for the past week or you have been on vacation, in both cases, making your runs have been difficult.
After about a week of no exercise, your exercise base (stamina) that you have built up over the past few weeks, goes down drastically. The first time I stepped on a treadmill after a week of vacation (having run a marathon before the vacation), I found that my body had a hard time running. If you could have only seen me trying to run, a sight for sure.
One of the things that I read in a recent Runners World magazine article, was that if you sit on your duff for a few days and not do anything, you will suffer a similar fate to what had occurred to me. However if you mix in weights with your training (and over your vacation period), you can prevent the erosion of the running base that you built.
My workouts currently occur during my lunch period, which allows for a 20 minute training session. At the moment I have not doing any exercises outside of this training program (starting Saturday and next week will be a different training program - which will include more runs outside of my lunch training sessions)
Monday: Treadmill Running - Incline 1.0 - 20 Min
Tuesday: Upper Body Weights/Core Work
- Chest Press
- Pull Ups
- Dips
- Lateral Arm Raises
- Weighted Running Man Arm Pumps - Grab some light weights, put your arms as if you're running and put one foot in front of the other, almost like you're starting a race, Rock your arms back and forth as if your running, but keep your feet planted.
- Reverse Jack Knife Crunch with Balance Ball
- Alphabet Plank movement - Grab the balance ball, put your elbows on the ball and remain in plank position, begin performing the alphabet with your elbows.
Wednesday: Treadmill Running - Incline 1.0 - 20 Min
Thursday: Lower Body Weights/Core Work
- Squats
- Lunges
- Leg Curls
- Leg Extensions
- Calf Raises
- Heel Pushes
- Leg Raises (Core Work)
- Ball Crunches
Friday: Treadmill Running - Incline 1.0 - 20 Min
Saturday and Sunday - Off
Starting this upcoming week, my work out is getting updated, so my body doesn't get used to doing the same thing, so I will be packing on the miles again. I will give you an update as my workout changes and I will be posting photos of the upcoming weekly runs that I run with my Local Hashing group. I have been on hiatus for the past few weeks (missed most of December and all of January).
Today I was browsing around one of the forums that I frequent, and one of the topics was where do I run? - and that was it.
To the mysterious poster, please provide some more information. Where are you located, for instance running in the freezing snow vs running in the heat are completely different, so if you're located where there is snow, will make a difference vs if you are located where it's sunny everyday, and you live in paradise.
You also don't list the possible restrictions that you have when you're running, what you don't like about your current running environment, etc. So for us to just begin listing places for you to run is probably not going to be helpful to you at all.
My suggestion was that you can lace up your shoes and just take off in a direction. When you get bored of that direction, change directions and keep running, if you're tired, turn around and go back. Half of the runs that I do are not a planned route. Usually, I calculate the distance after my run.
If I need some extra motivation to go running, I find a running group in the area and follow them around. Some groups are fun, some groups drink beer and sing songs, some groups are serious about their training.
Anyone can run almost anywhere, you can run in place, up and down stairwells, around the mall parking lot, in the park, or around your neighborhood. Get out there and do it. Stop wondering and get out side and put one foot in front of the other.
Many apologies about the rant. Maybe I should use this for motivation.
A friend of mine posted a website to our group recently, and it pretty much describes us as a group. Check it out: Warrior Dash. There are crazy costumes, Beer, fire leaping, and a cool helmet. It seems like a good time to be had by all, now the next question is to figure out which one to sign up for.
I don't know how many mornings I lay in bed knowing that I can get up, but refusing because I don't want to face the cold air. So I decided to look up some reasons to work out, and maybe it will help me.
Ever since my recent vacation, where the house was 61 degrees pretty much all day, I have noticed my motivation to train is not there. I need to find something to motivate me to exercise. The sad thing is that since I already ran a marathon, the half marathon that I have scheduled doesn't motivate me as much as it should (plus it's little over a month away - maybe that reminder should help).
Saturday March 6th - The Red Rock Half Marathon.
I'll be sure to mark my calendar, maybe with a countdown alert to remind me to get my butt up in the morning.
One of the suggestions that I saw on one of the websites, was to write down your reasons that you had when you first started working out.
My biggest reason for working out was so that I would not finish last in my races. I also workout so I can look good, I would not be satisfied if I was a couch potato, although it is nice to 'veg' out.
Maybe I can sneak a few workouts in during the day? A set of pushups as I'm walking through the house, working out during lunch for a quick boost of power, I can stretch during TV commercials or while watching those reality tv shows, where's more fun to listen to. Point is there is a lot that I can do to work out and make it look fun.
Point is, today is a new day, You can't change yesterday, but you can work towards a better tomorrow today (cheesy I know).
So I'm throwing down my gloves and I'm going to start my new workout frenzy.
Are you tired of geotagging your photos? Or just uploading the photos online? How would you enjoy a camera that handled the photo upload for you.
I received my eye-fi card from a google promotion that they were running a few weeks ago, and I have finally taken a few photos with the camera that I can say I feel pretty comfortable with the functions that the eye-fi has to offer.
Once I had everything on my computer configured, all you do is turn the camera on (and make sure that it doesn't go into power save mode) and forget about it. Luckily I have rechargeable batteries, so the full battery drain doesn't bother me that much. I take my pictures and turn the camera on when I get home and forget about the camera until the next day when I need to check on the photos.
The photos remain on the card until you remove them yourself, so once you have verified that the photos have been uploaded, you can remove the photos from the card by using the delete function on your camera. The other nice thing is that the camera remembers what files have already been uploaded, so you do not end up with uploaded duplicates until you remove the photos. Truly a set and forget piece of equipment.
A small note about the geotagging portion. The geotagging service is brought to you by skyhook, which uses the existing wireless access points to determine your position in the area. Now this is pretty nice by itself, but when you are in the remote places where you do not have a wireless signal, or if your wireless signatures are similar to those of another location, the photos may get confused. I have taken several photos where there were no existing wireless signals around, so no location data is available for those shots. Understandable. However, when I stuck at an airport, we had a waitress take a photo for us, and the photo was tagged for a completely different city/state than where we were located.
Overall this was one of the best purchases that I have made for my camera and photos. If you're one of those people that does not upload photos because it takes effort just to go through them, then this might be a great gadget for you and your camera.
It's really easy to lose the amount of stamina that you have built up over the past couple of months of training. I ended up taking a week off from training because of a vacation that I took with my wife. Today was my first day back into working out at the gym. I set the treadmill up to what I considered an easy jog (6.0 mph), the next thing I know, I'm sweating profusely, and breathing hard. My running seemed awkward. Just everything seemed out of sorts.
I recently read an article on how fast you can lose the stamina if you drop you training regime. If you drop your training regime for more than a few days, and end up being a couch potato during that time, you will lose a significant amount of stamina. However if you cross train, for example, weight lifting, aerobics, stair master, yoga, etc, you can prolong your stamina level for as long as a year.
It will take me a few weeks to build my stamina back up to racing shape. In the mean time, I will be forced to work out indoors since it is just crappy weather right now.
I have until March to get into decent racing shape.
After running a different races, I have to say, that I really like the Calico Racing events. The race was well organized and the path was well marked.
For this marathon, I was just looking to finish. I did not have any expectations, since the course was mostly hills, and I did not train as much as I would have liked. So my plan for working through the marathon would be just like always - walk when you need to and enjoy myself.
The night before my wife and I went to wal-mart, and I found myself in the foot/bandage section and found some Dr. Scholls athletic inserts. I figured these would help my issue previous marathons where my feet get sore from the pavement pounding. Of course it doesn't help that I usually run in aqua shoes when I'm running marathons right now.
So the night before I got everything prepared for the race - find my shoes, attach the chip, pin the number to my shirt, and pick out the rest of my outfit. I was still wasn't sure where the race actually started from, but google maps found a location, but none of the other apps that I was using was not showing my any details about where this race started.
Outfit for the marathon:
Recovery Socks
Baluga Running Socks
Dr. Scholl's Athletic Inserts
Store Brand Aqua Shoes (Target)
Store Brand Lycra tights (Walmart)
Race Event Tech Shirt
Addidas Track Suit Pants
Addidas Track Suit Jacket
gloves
hats
I carried some other gear inside of my pack. My pack contained Gatorade, so I wouldn't have to wait until a water stop to get a drink. Looking back on it, I did not need the water pack as much as I needed the pack to carry the extra items as I ran along.
Google Maps led me a bit astray. I made the trip into the park, but I ended up at the wrong beach area. Luckily, I wasn't that far off from my target, I found a spot to park, and found the location of the start point. Several people were socializing and stretching out before the race. We were then called over to the start line for a few final announcements. After the announcements ended, they started the race.
I started out slow, and noticed a big cluster of people disappear into the distance. Eh, 26 miles to go, no need to burn yourself out just yet. The weather for this event was beautiful. I don't think you could have asked for better weather. After talking to a few runners who ran this race before, the weather was fantastic compared to previous years.
The aid stations were spread out throughout the race, and my water pack still contains a lot of Gatorade, so I never went thirsty during the race. Several of the aid stations contained snacks and gel packs. Snacks such as Peanut Butter and Jelly sandwiches, cookies, pretzels, and oranges. I'm sure there were other things on the table that I did not notice.
The hills ... oh god the hills. There were no end in sight. Just when you got up one, there was another one in the distance. Ok maybe I'm exaggerating. The views from the run were great. I even snapped a few shots of the race. http://www.flickr.com/photos/augie_malson/sets/72157623059943719/.
I didn't really have much foot pain from this race, Thank you Dr. Scholls. I did have some - where I had 7 out of 10 pain on previous races, this one was more 4 out of 10. I still had to stop and walk at various points during the race, most of them were uphills. Several of them I walked while I still had power to run up the hill.
I eventually finished the race, and still managed to shave some time off my previous marathon race before. For a hilly course, I was impressed by my performance, even though I was not trying to push myself. Of course I was huffing and puffing at the end of the race, but that's always the last mile push that you have in you. It's oh I'm going to finish faster than my previous time, I have to keep this pace! At least that's what I tell myself.
I recently found a deal from Google, that if I upgrade my storage space on their servers, they would send me a free Eye-Fi card. I finally got it in the mail, but I have not had a chance to get it setup on my computer just yet. As soon as I do though, I will give you an honest review.
Some of the features that it boasts are:
Geotagging (through skyhook) - it uses the existing wireless networks to determine the location of where the shot was taken - if there isn't a wireless network around you, your photo is not tagged.
Automatically upload the photos when it finds a wireless network that is associated with already
Automatically upload your photos to your photo sharing sites like Flickr and Facebook
Hotspot Access - It can upload your photos while you sit at McDonalds or Starbucks
While the features sound cool, but would you really use it? I would now that I think about the number of times my memory card sits before I actually upload my photos. If you take several photos like I do, this might be a great little device for you to take around with you.
What out for my photos - as I'm sure I will take plenty of photos this upcoming week (marathon weekend and a trip to see some friends).
P90x, yes I'm sure you've heard of it before, but if you haven't here's the deal. It is a great work out at home program that uses "muscle confusion" to shock your muscles into shape. I've heard nothing but good things about this program, and I'm sure you can search the Internet and find several positive reviews on it.
I have tried several times to get started on the program, but for some reason or another, I end up stopping the program, and putting it on the shelf for awhile. That was until my wife heard about the progress one of our friends made. She lost 40 lbs from the program, and it appears that my wife is ready to make the change.
Tuesday morning we wake up early and do the first video - Chest and Back + Ab Ripper X. About 30 minutes into the video, we decided to stop (I had to start getting ready for work), and called it a day.
Now mind you, I have not been doing any sort of weight training exercises for the past few months (except for the occasional bench press or whatever), and most of my workouts have consisted of running and running some more.
It is now 2 days later, and all I can say is OW! I just hope that I am not this sore for this weekend's run. At the moment, my triceps and my obliques are sore.
Moral of today's story is boys and girls - don't try a new workout right before your race - it can be hazardous to your race performance.
I will actually start a new 90 day program after this upcoming race. I will provide a few updates as it relates to race and running performance.
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Well last year was a great year for me, I was able to accomplish some major goals in my life. As this new year opens up, I can't wait to see what this new year has in store for me. I was already planning on taking my training more seriously than I have in the past, and maybe I will actually be able to get a sub 4 hour marathon time.
I am entering my first half-marathon (Yes I do things a bit backwards), and this time I'm running with a friend. The half marathon is sometime in March (Red Rock Marathon and Half Marathon). From what my friend is telling me is that the race will be mostly uphill. I will say this much, the course will be beautiful, and I can't wait for the event. I have to work my butt off in order to get a good time for that one. I would like to shoot for a 2 hour race time, but I will be running with a friend, so I don't know if that will be possible.
I just found out that there is a special award for those people that complete 4 distance races with the same organization in the same year. The "Calico Slam", so that will be on my list of things to do as well. So far I have the ET Midnight Marathon under my belt, and this weekend I will be running the Running from an Angel Marathon. I can either enter 2 additional races or increase my Red Rock Half Marathon to a Full Marathon and just enter 1 more race. Personally I think I will be entering the 2 additional races, just so that I can have something to focus on in the coming months.
I will also plan to enter a ultra marathon or at least begin training for one. The Running from an Angel is in January and they have a 50 and 100 mile distances. I know this year I will not be ready to run the race this year, but next year, I should be in good enough shape to run the distance.
I actually tell myself that I don't want to run any more races, but as you can see, I am still running a few. It appear to be an end in sight. There's always going to be another goal, or just one more race. I guess that's why people find this addictive.
That's all I have for right now - so Until next time!
I hope everyone had an excellent New Year's holiday. I just started to realize that most of my posts have been mostly about running. So today I'd like to share some photography tips that I found while I was catching up on my RSS feeds:
Almost a month has gone by and I still haven't written my race report for the Las Vegas Marathon. Silly Me. Well obviously I have survived, and I have signed up for my next marathon (Running from an Angel Marathon - Jan 9, 2010).
Ok, this is my first big event. There was a race expo lasting 2 days, with all sorts of goodies that would delight any runner. I immediately went in the space for the racers and picked up my gear, which funneled out to a Las Vegas Rock 'n' Roll Branded merchandise. Where I picked up some various items (thinking that was all of the gear that was available - spending about $80). I was then funneled out into the main expo area, where I proceeded to spend another $120 in various gear and accessories. More on those later.
The night before the marathon, I got everything ready and went to sleep. Since some of the roads were closed to traffic, I made arrangements to meet up with a friend, and follow him to the marathon. I actually dreamt that I had missed the marathon. That's what I get for watching "Run Fat Boy Run" the night before.
I woke up put everything on, even some of the new gear that I got from the expo. So basically this is what I ended up wearing (because it was supposed to be around 40 degrees as the high).
A few hats to keep my head warm - skull caps or tobogans (I'm not sure what they're called)
the Top part of the Sport Shell - purchased from the Expo - Also one of the better purchases that I made
some gloves also purchased at the expo
I finally made it to the marathon, and they had a wave start. The corrals were setup so that the group would run around the same pace through the race. But as I was coming back from the gear check area, trying to work my way back to my assigned corral was near impossible. I ended up hopping one of the fences and ended up a few corrals ahead of my assigned corral. Which was fine, because I was intending to finish faster than my initial intended finish time.
Looking around, you can see the news broadcast on the video screen at the Mirage. Fireworks were being shot off and the sun rising in the distance as you see some of the earlier runners pass by. The morning was cold (I was thankful for the sport shell at that point), and everyone was trying to stay warm. After about 30 minutes of slowly moving forward, we finally made it to the start line. The first band was playing above the start line, a blues band from the sound of it. They count us down and we start running.
In my corral was the 5:00 pace group, and I was running a pretty good pace. The first mile, I found that I passing people with no problems at all. I even passed the pace group, hoping to myself to never see them again.
I'm sure if you flip through my Las Vegas Marathon set on Flickr, you will enjoy the same views that I was seeing as I was running.
The view of the strip was great for 10 miles of the marathon.
After mile 10, you are begin the run off the strip and start seeing what is the part of Vegas that is not the strip. Up until mile 14 or so, you're running in a commercial area, strip malls and such. After mile 14, you're running an a residential area, where neighborhoods and apartment complexes line both sides of the road.
At about mile 15, I was running fine, until the thought starts to enter my head, how much longer is it to the next mile? The thought starts going on repeat, and you never feel like you're going anywhere. I slowly make my way to mile 23, and I finally start thinking, "OK only 5k to go!". That is until you encounter the bridge hills. I finally make it to mile 25, and just beyond another bridge hill, and I feel deflated at the thought of going up another hill.
That is until I see the local Hash House Harriers handing out cups of PBR. I greeted my friends, drank some beer and felt recharged. It was a odd feeling, where I was felt a surge of energy. Sort of like someone gave me a shot of caffeine or something. I charged up the hill and practically sprinted a half mile before I had to recover, passing several people along the way. I was able to run/walk my way to the end where I finally crossed the finish line in 5:17 minutes.
I successfully completed another marathon, and I do plan to run more of the Rock 'n' Roll marathon series. I will post links to the pictures later on, but until then, you may enjoy the entire photo set at this link: http://www.flickr.com/photos/augie_malson/sets/72157622961294560/
I came across an article today about how one of the writers for Runners World took a vacation from running. Really a vacation from running? How can that be hard? Well then read on ...
For those not familiar with my previous posts, I was forced to sideline my running activity for a few days, and I found it extremely difficult. Running had become part of my routine. It was something that I enjoyed, and the time alone with my thoughts and music. I guess I understand some of the emotions the writer was going through at the time. My wife actually described me as sad and deflated during the period where I was sidelined.
This weekend was full of "fun runs", and the first run of the weekend was the Las Vegas Santa Run. The Santa Run is a charity 5k "fun run" or a 1 mile walk, going to benefit Opportunity Village. The other goal of the Santa Run is to break the world record of running santas at an event. I believe the current record is over 12,000 Santas. This event brought in over 8000 Santas, so the in the 5th year of doing this it appears to be getting more popular.
I did not want to do this race before because I was doing the Marathon the next day, and I did not have a Santa suit. It wasn't until talking with friends that I found out that the Santa suit was part of the registration, and all you had to do was pay for the race. Ok, not a bad deal, one of the other perks, is that you get 2 free tickets to the Opportunity Village Magical Forest when you register your name with the world record people.
I arrived at the Santa race about an hour before it began, and parking was a bit of a mess. After finding a parking spot, I was told that I had to move my car to further back in the parking lot, because I was not a customer at that store (I parked at the local Fry's store, since it was near the event).
Registration went pretty smooth, and the festivities were pretty fun. There were people handing out free drinks (Citrus green tea and strawberry kiwi green tea). After going back to the car and dropping off the drinks, I head back to the start line, and wait with the crowd of people that have already clustered around the start line.
The start line was a bustle of different people and various cheers as the official Santa arrived. Somebody introduced the local hero - Nascar driver ... somebody ... (I'm bad with names), and he counted down the start.
Just like that the race was started, and my group was the 5k, and we are running along. Of course I'm snapping pictures along the way. Running through the Town Square was fun, but soon the fun ended when you shot out of the parking lot and raced along the outside loop of the parking area.
A few photos of inside Town Square:
The course looped around the parking lot, and went along the access road for a while, and the course guides turn you down other access roads. The scenery isn't much in my opinion. There were no mileage markers of any sort, you just run because you're following other runners.
The runners eventually lead us back into the Town Square, where we again follow the other runners until we eventually reach the end. At the end of the race, I noticed the time on the clock said it was around 22 minutes. This was very strange as my avg time for the 5k is at about 30 minutes. I asked some of the people on the other side about the time, only to find out the course was not actually 5k. The distance that some of the people measured was about 2.5 miles.
Bottom Line: The event was great and I had a great time, and the money goes to a good cause. I would most likely sign up for this event next year.
