Finish Line

Bring it in. Pour it on. Crank it out! Cut the tape.

* I finished with a lovely 3 miler this morning with my 2 kids in tow. It was fun to cross the finish line with my two beauties. This week was a big step for me. On the one hand I'm amazed that it took me a week to run what I've done in a little over 3 hours...ha! and on the other hand this really picked up my milage. My body felt great durning all of the runs, except for a few side aches, but in my mind laid the challenge. It just seemed that every waking moment I was thinking about when I could fit a long run in and I kind of missed my normal track workout and taking a jumprope/yoga day in the middle of the week. I don't want to take a step back though, so I think next week I'll fit in my track workout, give myself a jumprope day, and try for a 10 miler on the weekend :)

Where's Lano?

"The Toughest Half Marathon in the Northwest"

Can you find this 1/2 marathon runner crossing the finish line of Robbie Creek?

Find him in this video and you'll win a prize.

*hint: he's the one in the blue shirt

FYI

"Chip Time" versus "Gun Time"
The 2007 USATF Rule 245.1 states "The order in which the athletes cross the finish line will be the official finish position." Further, Rule 245.3 - regarding transponder timing - "the actual time elapsed between an athlete reaching the starting line and finish line can be made known to the athlete, but will not be considered as official time." In short, official time per USATF rule is gun time.

Also, USATF Rule 165.16 covers the use of transponder timing systems (i.e., the chip) and Rule 165.16(h) states that "times for other competitors will be adjusted, based on the official winning time." In other words, "chip" timing cannot be used for official time(s) nor records unless the "chip" time is properly adjusted (i.e., gun time) except for LDR Masters age group records if the record setter wins his/her age group and the timing mats are properly placed before the start line and after the finish line (Rule 265.10).

**Good to know, but a little disheartening if it takes you 10 minutes to cross the STARTING line!

Confessions of a Yoga Junkie

Over the weekend I heard good news from a yoga convert. She confessed that she'd never really been interested in yoga, always wanting to go, go, go instead. She finally gave it a try and is now an addict. I remember one student in my class telling me that her muscles would feel weird and she knew it was because she NEEDED to do half-moon pose. It is funny how your muscles can almost become addicted to the unique stretching techniques taught in yoga. My sister, a student of Bikram's yoga practices, put me through a mini-session this past weekend, and I can't wait to get a book and try it out some more. The technique is much different than my yogasport style practice, but I LOVED the ideas and poses.
So, for all those who are still avoiding taking me up on this...TRY it THIS WEEK! and by next week you'll be converted too.

No turning back

My sweat is still drying from the race today! Side aches plagued me from mile 11-13, but I outran them to mile 17. I logged my miles on the treadmill at home today. Not my favorite, however, I pictured a 6 mile loop I used to run in high school and pretended to be there instead. It was kind of nice running my old route. I know it so well I could pace myself for every mile! I ran that loop EVERYDAY one summer!

Hope everyone is running well! Hopefully you're pretty close to your halfway point. Make sure to stop at the water stations...it's HOT!

motivation along the way

This morning's run was less inspirational than yesterday. Houston is HOT and HUMID at 6am! A blister at mile 8 (including yesterday's milage) slowed me down a bit, but I'll change shoes tomorrow. Running a marathon this week is definately going to be a push for me. Another 5 miles down and I'm GLAD I did it! 16.2 more to go!

If you need some super motivation to get you through your race read:

The Perfect Mile
by Neal Bascomb


You'll be tapping your toes and eyeing your running shoes as you turn the pages!

Off to a great start

This is were I got to lurch off of the marathon starting line this morning. After a night of NO SLEEP (okay, one hour from 4 to 5am, but I was sitting up so I don't think it really counts) I woke up to the sound of rain coming down hard. I about cried because all I wanted to do today was get some good miles in to start my marathon. I woke up my dad, my partner for the run, and told him it was raining but that we could run on the treadmills in the rec center. We got dressed and headed out. I made a comment about how I've become such a wimp about running outside in bad conditions and how I used to run through snow storms in Pocatello, ID. Luckily, the rec center door was still locked and we decided to tough it out and run in the rain. The view was amazing, the air was thin at 7,500 feet, and I thought, "Good, I'll get some high altitude training in!" We ran a good 5 miles, which felt more like 7 due to the air, rain, and HILLS.
I LOVE running marathons.

How is yours going?

Bandits Welcome

READY SET GO! The 1/2 marathon/full marathon race is on! Feel free to jump in along the way...but you have to finish your distance by this Saturday!

Run a Marathon in May!

Free 1/2 marathon/marthon week!

Sign up in comments to run a 1/2 marathon or a full 26.2 miles in a week. That means you have one week to run the distance. Break it up any way you want, but you have to run or walk your chosen race starting Monday, May 26th, and ending by Saturday, May 31st!

Tag Team 200's

Last night I was achin' for some fast stuff. My dad is in town, also my first running partner, so we jogged over to the neighborhood track for a 200 workout. We had the girls with us, so we loaded up some beach toys and stuck them in the long jumping sand pit. They had a blast. How did we both watch the girls and get a very successful 200 workout in? My dad started and ran his 200 (in 35 seconds!!!!) and then jogged the second 200 over to the sand pit. Then I took off for my 200 + jog. We ran 8x200 all under 35 seconds! The extra time rest time while watching the girls probably helped a bit, but I was pretty happy with ourselves :) It was an incredible night with perfect weather...how can one resist a run?

So, if you can find a crazy running person near you, you'll have time to fit in some tag team 200's and watch your kids.

By the way, Maria also completed her first 400 meter race. She's pretty darn fast!

Superset System

Out for a morning run.


Supersetting. Ever heard of this term? It's really cool gym talk for this:

1. alternating two exercises for the same body part (giant sets)
2. alternating two exercises for different body parts (compound sets)

The traditional description of supersetting is that two anatomically antagonistic movements are alternately performed and each movement is repeated alternately for the required number of reps.

There is no rest between the two exercises comprising each super set. Do all repetitions back to back. Here's an example you can try:



Superset #1
1. Bench Press (Pectoralis)
2. Bent Rows (Rhomboids)
121212

Superset #2
3. Crunches (Abdominals)
4. Back Raises (Erectors)
343434

Superset #3
5. Partial Dumbbell Presses (Deltoids)
6. Pulldowns (Latissiums)
565656

Superset #4
7. Side Bends left (Right Obliques)
8. Side Bends right (Left Obliques)
787878

Superset #5
9. Triceps Extensions (Triceps)
10. Biceps Curls (Biceps)
910910910

Superset #6
11. Leg Extensions (Quadriceps)
12. Leg Curls (Hamstrings)
11 12 11 12 11 12

Although there is no rest, you should perform reps slowly and in control to allow cardiovascular (CV) benefits.

And WHY should you perform supersets?? Antagonistic exercises alternating back and forth in the manner described will do two things. First, it will ensure that the blood supply is confined to a relatively small anatomical area, rather than having to alternately traverse the length of the body. This facilitates speedy recovery of the protagonist while the antagonist is working and vice versa. Second, by exercising the muscles on both sides of the joint, normal flexibility will be maintained, owing to a balance in the resting strength between each (which means you won't be walking weird with biceps that are too big and puny triceps).

And there you go...now you can superset and be cool.

Another note

I received a question a few weeks ago about stretching and whether it is important to stretch before exercise or if it is better to do so after finishing a workout. I would like to add to my answer that ballistic stretching before exercise is important. This is done by stretching with movement. So, warm up/stretch with neck rolls, big arm circles, high knees, butt kicks, and strides. These things are important and I perform a routine of these stretches ALWAYS before a race, a track workout, a hard workout...and sometimes I do them FOR my workout. After the workout it's important to static stretch or do yoga.

Okay, there...I feel better.

Boston Baby

Mix it up!

This response comes from Julie after trying a 10k plan.

It has been really helpful to have a plan when I go work out. I can tell a huge difference in my stamina and strength as well. I also realized that I was not pushing myself at all and not really changing goals. I was running the same distance, same speed and lifting the same weight every time! Now that seems silly but it was a routine and I was stuck!
So thanks again for the motivation that I needed and for the new exercises and approach that has allowed my body to change- for the better!