I consider myself the average runner. I have been running somewhat regularly for over 15 years now. Just over the past couple of years though has it really sunk in that to be a better runner [...]]]> Interval running: running intermittent parts of a single run alternating between a fast pace and a recovery pace

I consider myself the average runner. I have been running somewhat regularly for over 15 years now. Just over the past couple of years though has it really sunk in that to be a better runner you have to run more. Of course I knew this, but actually doing it is tough. The Nike slogan, Just Do It, gets old after a while.

Running and running without any significant improvement sucks the motivation away. Running alone is not enough. You have to start incorporating some new tools to both keep it interesting and methodically get better. Just in this past week I’ve knocked a minute off of my three mile time. How you may ask? By doing intervals that’s how.

Since I’ve started running pretty often again (three to four times a week over the last few months) my three mile time has been around 24:00. Today I ran a 22:58 by doing quarter mile intervals every other quarter mile. I started (on the treadmill) doing a pace of 6.4 miles an hour to get warmed up. Then I ratcheted it up to 8.6 for a quarter. 6.6 for a resting quarter followed by another quarter at 8.8. That was mile one. I did the same thing for miles two and three, adding speed to both my resting and interval paces with an almost personal best time for the entire three mile run.Doing intervals made the run seem to go by quicker. It also give me the confidence to know I can run a fast pace – quite faster than my ultimate running goal pace – for a substantial amount off time.

I now have all kinds of ideas on how to use intervals to further improve my times. With each run there’s a couple of things you can do. You can either increase your interval (and rest) speeds or you can increase the distance of each interval ran till you’re ultimately flying for the full desired distance.

• Option A: Increase interval (and recovery) speeds
• Option B: Increase interval lengths
  Example:
  
  • run 1: quarter mile easy pace, quarter mile fast pace, repeat for desired distance
  • run 2: .2 miles easy pace, .3 miles interval, repeat until desired distance is achieved.

Obviously insert your own numbers here as every runner will have a different starting capacity for both speed and the time he or she can run at a certain speed. Any runner however, should find intervals an effective and confidence inspiring method to improve their run times and reach their overall goals. Intervals can be done both outdoors and on a treadmill. Of course, intervals outdoors will require running with something, say a GPS watch, to help maintain both the fast and the recovery pace.

Right now I have two running goals – run a 20:59 three mile and a 9:59 mile and a half. Today I ran the first mile and a half in just over twelve minutes. That means I ran the other half of the run in just under eleven minutes. I’m almost there for one of my goals. I think intervals might well be the key to reaching both of them.

Note: doing a quick internet search on interval training suggests not to do intervals for every run, but to mix it up, and say, incorporate them once a week or so. Let me stress: I am not an expert. I have zero credentials when it comes to running. I’m just sharing what works for me. As someone who has to really work at being a good runner, I think the average runner could benefit from some of the tips I’ve picked up along the way

I started running when I got to basic training of the (U.S) Marine Corps. Running was instilled upon us (Marines) as a way to keep in shape and a primary method of measuring our physical fitness. That was fourteen years ago. I still [...]]]> 1. Why did you start running? Why not other sport?

I started running when I got to basic training of the (U.S) Marine Corps. Running was instilled upon us (Marines) as a way to keep in shape and a primary method of measuring our physical fitness. That was fourteen years ago. I still see running in the same way. I actually prefer to do other sports and hobbies such as road and mountain biking and SCUBA diving for fun. Running however, is the cheapest sport to do and can be done pretty much at any time – just lace up some snearkers and go outside or hop on a treadmill. Running easily allows you to compete against yourself, either by distance, feeling or time.

2. Do you think that running changed your life? Do you feel more active, happy ?

Whenever I'm done with a run, even if I don't make the time or distance I set out for myself, I feel a sense of accomplishment. Few things bring that same feeling. I believe running keeps me in good shape and allows me a little more leeway in my diet. Although I've noticed the healthier I eat, the easier it is to run. When I do have a great run and meet or beat a goal my outlook for the day is completely changed. Anything I may have been worrying about before the run isn't an issue anymore.

3. When did you start running?

I started running regularly when I was seventeen at boot camp.

4. What are personal records for 5k?

My first three mile time was around 26:40 in boot camp. I remember my recruiter taking off a few seconds from my timed one and half mile test of around twelve minutes to be allowed to make it to boot camp.

5. Do you participate in races?

I just moved from Florida to Northern Virginia. In Florida the climate was ideal for running all year round. I entered a lot of races back there, mostly 5 and 10ks. I have yet to toughen up and make any of the races up here – except for running half of the Marine Corps Marathon bandit without any training back in October.

6. What would be your top (1 or 5 or 10) tips for beginners?

*Focus on gradually building your distances. Once you've reached your distances and have the confidence and knowledge that you can run that far, you can try and set some time goals.

*Do not over train the first few weeks – to avoid shin splints and other injuries.

*Buy shoes that feel comfortable to you. I once had a running store tell me I needed a full thumb's space between my big toe and the end of the sneaker. While this is may be a pretty common and well accepted practice, what works for most may not should not have to work for….

Read the full interview at The Joy of Running. Be sure to check out the other runners' interviews too. All of the runners' stories are unique and make for a motivational read with their tips and thoughts.

Almost any distance is attainable – at the right pace. Prior achievement in a particular distance or route builds confidence in your ability to do [...]]]> During a run, you can’t concern yourself with the pace of other runners that you come across. You don’t know where they started or are going to finish.

Almost any distance is attainable – at the right pace.

Prior achievement in a particular distance or route builds confidence in your ability to do it again and gives you a baseline to strive for improvement.

You can’t run as fast looking backwards – and you might hit something.

Add yours to the comments below!
 

Today I stumbled upon athlinks.com a site that somehow had a list of almost all my race results from the races I’ve entered in from the past year and a half. I don’t know how but, pretty cool. Being a little self absorbent, I immediately created a profile and claimed my races. I [...]]]>  

Today I stumbled upon athlinks.com a site that somehow had a list of almost all my race results from the races I’ve entered in from the past year and a half. I don’t know how but, pretty cool. Being a little self absorbent, I immediately created a profile and claimed my races. I was even able to find the result for the race I ran in New York under the alias "Scrappy Coco" (from the Adam Sandler Movie, You Don’t Mess with the Zohan).    I’m still waiting for that claim to get approved but the feature to claim missing results is a big one.

After claiming all my race results I added a picture to my profile. I then noticed all the other options you could do with your profile. You can do race summaries, write about your daily training, list your upcoming races, link to interesting articles and more. Crap, that’s everything I do on this site – without the web design hassle.

Despite, offering personal and corporate blog design services myself at the Titanium Effect, I figured it was my due diligence to share this seemingly useful (and FREE) website with you. I’m now going to add it to my list of good websites along with the likes of active.com and mapmyrun.com under my upcoming running resources page.

I've been out of the loop for the past couple of months – slacking with my blogging, running and sadly my fund raising efforts. Having run a personally awesome race July 4th, coupled with the beginning of a new romance with a great woman who just doesn't run as much, and the stress [...]]]>  

I've been out of the loop for the past couple of months – slacking with my blogging, running and sadly my fund raising efforts. Having run a personally awesome race July 4th, coupled with the beginning of a new romance with a great woman who just doesn't run as much, and the stress of a job search led me to be a little complacent in my efforts of all of the above. Having to break free from the cuddly arms of my better half and find running routes around places I wasn't used  to takes some true discipline and desire.

I finally got off my butt and started running a couple of miles regularly around the girlfriend's parents house while we waited for our apartment to be ready in my new home state of Virgina. Whew, when you're used to running flat, Northern Virginia just seems mountainous – at least my legs feel that way.

We finally moved in to the new pad in Arlington the other day, and I couldn't be more stoked to be running again. I'm not running along the beach, million dollar homes or yachts any more. I am however running along national monuments, under military helicopters, a scenic river and for any fan of this country, just some truly motivating real estate. Oh and there's the lack of humid heat! As a bonus, I guess I'll be able to write a piece on winter running pretty soon. Below is rough map of the run I made yesterday. It took me through the Marine Corps Headquarters which I've never been to before, even while I was in the Corps, along Arlington National cemetery, which you can assume was thought provoking, and past the Dutch monument, as I like to call it (I'm half Dutch), into D.C. and back past the Pentagon.

I was passed by a whole countless slew of runners but it didn't concern me. As I've written elsewhere you never know where they started, where they'll finish or how many training hours they got on you. I was just happy to feel in my element and know that I 'm on pace to get back in shape. Pun intended.

Now that my running seems to be back in order, it's time to get this blog moving again.  I plan to create two local event calendars, one for South Florida and another for the D.C/Northern Virginia area of course. I still get a ton of emails for races back south.  I know that most sites only list their own affiliated events so hopefully I can provide a set of comprehensive calendars which are useful to the two communities. I'm also planning on writing a quick blurb about the one supplement I can't do without. 

Regrettably, because of my own job hunt, I haven't been able to keep up my pledge of donating a dollar for every mile run to the Challenged Athletes Foundation. I guess sometimes charity starts at home. I still am very committed to this cause. As you may have noticed I've toyed with placing advertising on the site.  Any revenue generated from this site will go the CAF. I really appreciate the support for those of you who have already donated. It means a lot and you are helping a great cause.

For those that would like to help me in my pledge to raise funds for the Challenged Athletes Foundation in conjunction with my participation in the Men's Health Urbanathlon, there is still time!  Outside of my entry fee which I've already covered, I don't have to raise any funds for the charity. I happen to find the benefactors of the CAF, challenged athletes (some of whom are injured vets), to be an extremely motivating (I like that word) group of individuals worthy of the right to compete athletically. I'm pretty sure a donation of five dollars won't hurt anyone. Collectively, you'll be changing the lives of some inspirational athletes.

I almost lost my ability to make it in October for the Urbanathlon.  Using air miles I had booked the air fare for my buddy Simion and I departing from FL a week before I realized I was moving up here to D.C. Delta (if you're reading this) wasn't keen on changing my flight without a change fee equivalent to that of buying a new ticket – not something a job seeker should be splurging on. Anyway, the missus, the saint that she is, offered to help get me there with her miles.  I of course will do a race recap should I make this special event.

These athletes motivate the piss out of me. If I could have half of their determination….Let’s celebrate their efforts and accomplishments by supporting other challenged athletes to live out similar active lifestyles of unlimited potential.

[...]]]>  

These athletes motivate the piss out of me. If I could have half of their determination….Let’s celebrate their efforts and accomplishments by supporting other challenged athletes to live out similar active lifestyles of unlimited potential.