Will Runz for Fun

Runmeter 4.0 for iPhone

noreply@blogger.com (Will Daniels) — Thu, 04 Nov 2010 13:13:00 +0000

I've used a number of GPS apps for the iPhone including MapMy***, RunKeeper, Nike+, 321Run and miCoach. Runmeter 4.0 has the best set of features, it doesn't lose its signal often and it's not difficult to use. I really like that the data is stored on the phone so I don't have to go online to see how I've performed in the past. Because I can save routes, the app allows me to pace myself real-time. I used this feature quite a bit when I trained for my last half marathon and I was able to improve my half PR by 6 minutes. One feature I truly appreciate is the Stop Detection feature which automatically stops the timer when I stop running at a busy intersection (I live in a high-traffic area!)

The one missing feature is training programs. It would be nice to have a few default interval, tempo, etc. programs and the ability to program my own. Other than that, this is the best GPS app imo.

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Compression Socks: A Runners Best Friend

noreply@blogger.com (Will Daniels) — Wed, 01 Sep 2010 19:13:00 +0000

Zensah Compression Socks

Several weeks ago, I purchased a pair of Zensah Compression Socks from a local running store. I had read about compression socks on several occasions - most recently in the article Feeling The Squeeze from the August 2010 issue of Runner's World Magazine. However, I didn't think much about using them because the socks can be pricey. The least expensive pair I found online were about $26 and the most expensive pair were about $80! When you compare the cost of the socks to the price of a good pair of shoes ($100), one would think the socks would be a little less expensive.

Ok, enough of my complaining.

I am thoroughly impressed with these socks. After every run, I wear the socks for hours and my legs/feet never feel any discomfort. I once wore them to bed but that's probably not something I'd do often because I hate anything covering my feet at night even in the winter. And as advertised, my legs feel much better the next day as if my entire leg has been massaged!

Zensah says their product is the only compression sock with arch support which allows your legs to last longer. They also claim their product has graduated compression that provides muscle support, increases circulation and reduces edema when traveling.

Simple put, Zensah's compression socks make my legs feel much better. In fact, I've been able to run longer and more often. I plan to buy at least one more pair soon!
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Slow, Fat Burn Run

noreply@blogger.com (Will Daniels) — Mon, 16 Aug 2010 15:38:00 +0000

One thing I need to improve in my running is running too fast sometimes. Today I ran a lot slower than normal. Felt pretty good too! There was no rush, little traffic and no iPod music to distract me. I just ran by myself and enjoyed the cooler weather this morning.

I thought about taking Isis with me. But when I went to get her, she didn't even turn to look at me. I think that was a dog's way of saying, "I'm going back to bed, see ya!" I couldn't bring myself to disturb her. Maybe we'll go out tomorrow.

The GPS let me down after mile 4. I don't recall hitting the "stop" button. But, when I got within a mile of the house, I looked down and noticed the GPS was in pause mode. Oh well, a little mathematical interpolation helped me fill in the gaps.

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The End of a Great Week

noreply@blogger.com (Will Daniels) — Sun, 15 Aug 2010 01:16:00 +0000

I finished a pretty good week with a 10 mile Long Run this morning. Hadn't run this 10 mile route in a while which made this run more of an adventure. I thought the sun would stay under the clouds for the entire route. But, when I got to the 5 mile route, the furnace found a hole in the clouds for about 10 minutes and then went back undercover for the remainder of the run (thank goodness!)

Prior to today's run, I logged 22 miles this week. I have not run more than 25 miles in a week for quite some time, so running 32 miles this week is a great milestone. Hopefully, I can get in a several more weeks of 25+ miles before the 2010 Lewis and Clark Half Marathon in October. I ran every day from Monday through Thursday which was a change from my original plan. This change worked better for me; I could use a break before a Saturday long run!

My numbers were not too bad considering the humidity was over 90% again. I kept a slow pace as planned. And, yes, I felt like I could have easily run another 3.1 miles to complete a half!.
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Mile Splits: 9:50, 9:39, 9:27, 9:46, 9:24, 9:23, 9:32, 9:58, 9:34, 9:42
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Four in A Row

noreply@blogger.com (Will Daniels) — Thu, 12 Aug 2010 12:52:00 +0000

I completed my fourth run in four days with Isis this morning. I thought she might struggle with the 90+% humidity, but she kept up with me for most of the run. For a while she even bolted ahead of me without being provoked (that usually will happen only when she sees a squirrel, bird or rabbit!)

Yesterday, I purchased a pair of Zensah Compression Socks to speed up recovery after a run. I wore the socks most of the day yesterday and will wear them again today. So far I am a believer in compression socks. I read an article about compression socks in the August issue of Runners World and decided I could use a pair myself. The author did not review the socks I purchased, but I've read good things about Zensah online.

I have not run four days in a row for quite some time. Maybe I can make a habit out of this!

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One Word: H-U-M-D-I-T-Y!

noreply@blogger.com (Will Daniels) — Wed, 11 Aug 2010 13:59:00 +0000

I really do not like complaining about the heat. But the heat and humidity has been a challenge for me. When I left this morning for a Tempo Run, the thermometer was just over 75°F with an overcast sky and 92% humidity. I had to park it a few moments after miles 3, 4 and 5 to cool down. Even with the heat I managed to finish the six mile run in about 53.5 minutes.

I lost 4 pounds after this run. According to RunnersWorld.com, I need to drink 16 ounces of water per hour for every pound I lost today. OK, I'll try to do that but I kinda don't want to run to the restroom too often. I also know I must take care of my body.

I'd like to run tomorrow if my legs are OK with 4 consecutive runs without a day off. Well, I guess I'll drink up.

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Another Music-less Run

noreply@blogger.com (Will Daniels) — Sat, 07 Aug 2010 14:35:00 +0000

There's nothing like a long, 8-mile, run on a Saturday morning, especially after eating a plate of seafood ravioli at Olive Garden last night! For the second straight day I ran without listening to music. Not sure how long this will last but it seems help stay focussed on running and not think about how far I've gone or how many miles I have left. That'll work for me! I ran a route I hadn't seen in a while (through Apollo Park). Was gonna do 7 miles and convinced myself to stretch it out by a half mile or so. I felt a major accomplishment when my iPhone told me I'd run 8 miles instead of 7. Next week I'll plan a slightly longer Long Run.

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Mile Splits: 9:18, 9:06, 8:46, 8:51, 9:06, 9:08, 9:16, 8:54

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Yasso Run on The Treadmill

noreply@blogger.com (Will Daniels) — Tue, 18 May 2010 15:35:00 +0000

One thing about Yasso 800's is that they are fun BEFORE and AFTER you begin. However, they leave a lot to be desired while I am doing them. Pushing the body to higher limits is a challenge. I have to be very distracted to complete interval runs on the treadmill, so today I watched an episode of Star Trek: Enterprise while I ran.

The first 3600 meters (3 Yasso's) were cool; I knew I could finish without a hitch. By the time I started the fourth Yasso, things were a little different. After the fourth Yasso, my heart rate went down from the mid-160s to the low 150s although it took a while. After mistakenly pressing the "cool-down" button, I had to stop to reset the treadmill for the final 2.13 miles. This was just the break I needed to finish the run. And now that I'm done with the Yasso, I feel like a million dollars. Of course I won't feel that way after I start the next Yasso!

Summary: .75 mi warm-up/cool-down; 6x(800m @ 7:53 w/400m jog).

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In The Rain...

noreply@blogger.com (Will Daniels) — Mon, 17 May 2010 14:21:00 +0000

When I took the dog for a walk this morning, I knew I had a tough decision to make: Do I run outside in the rain or hit the treadmill? I thought about it for a minute and decided I didn't want to run two straight days on the treadmill (I plan to do an interval run on the mill tomorrow!) I also knew I couldn't take Isis with me in the rain. If she lost her footing or decided to shake the rain off her coat, both of us could be tossed into traffic inadvertently. She needs the exercise, but I had to leaver at home this morning - we'll hit the road on Wednesday, if possible. Despite the shower, the run was good. Nothing major other than a few leaps to avoid small ponds on the sidewalks of northern Chi Heights. I'm sure people were wondering why I would run in the rain as they drove by. All I can say is once you've developed an affinity for running, a little rain won't stop a run!

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Mile Splits: 8:42, 9:31, 8:47, 8:31, 8:01.

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The 2010 Illinois Half Marathon

noreply@blogger.com (Will Daniels) — Mon, 10 May 2010 21:18:00 +0000

On Saturday, May 1, 2010, I completed my third half marathon in a year and my second IL Half Marathon with a time of 1:54:19 - another personal record by about 30 seconds! The weather was not awful although by the time the race ended it was hot and humid. The average time for the half was about 2:21 which was 20 minutes slower than last year's time. The race was probably slower due to two factors: 1) the 80%-90% humidity and 2) the likelihood that there were more inexperienced half and full marathoners this year. More than 7% of the entrants were unable to complete the half and full marathons. The good news is that almost 7000 entrants did complete the 13.1 and 26.2 mile races.

Just like last year, there was plenty of electricity in the air just before the race started. This year the 5K race started first and caused a twenty minute delay of the half/full marathons. As I stood there talking to my sister before the race, I could see that almost everyone was hyped! I talked to an older gentleman who said the race was his first and last marathon. He had been training for a while but did not expect to try a marathon again. When the gun finally started, the runners at the end of the pack (me) did not move for almost 8 minutes. After I passed the starting line, I could hear the cheers and see all the people who had come to wish us off. The crowd cheered for us as though we were doing something that would benefit everyone. That's what makes me run faster.

My plan was the same as a last year: to manage the urge to run too fast, I started at the end of the pack and passed up people who were running slower than my goal pace (8:30 minutes/mile). I was able to keep that strategy for the first six miles and then I started to notice that even though I was still passing runners my pace was not quite what it was. I started to move my legs just a little faster as I checked my HRM to ensure my heart rate was not too high. A few minutes later, I got the same feeling, so I pulled my iPhone/GPS out of my pouch and checked my pace. I was astounded to see that I was running almost a full minute per mile slower than my goal pace! I thought, "Man, if this is as good as it gets I will finish slower than last year's half marathon." Well, the competitor in me didn't want that to happen. I decided at mile 7 I would have to turn it up a notch to at least finish with a time that would make my training worthwhile.

By this time, I was almost totally drenched with perspiration. Every two miles as I passed a watering station, I grabbed a cup, took a sip and poured about 75% of the water or Gatorade on my head. Using liquid to cool me down worked for a while. The run also got a little more complicated when we entered Meadowbrook Park at mile 8. Last year we entered the park at mile 5 and by the time we left the park most of the congestion had been dispersed. This year there was congestion all the way through mile 11! The problem with Meadowbrook is that the path through the park is very narrow; only about two or three runners can run side-by-side through the path. On many occasions, I wanted to pass someone who was running slower than my pace. Although I passed a few people, I had to wait until we reached the 9 1/2 mile mark before I could really turn it up. Unfortunately, I was fading fast when we left the park.

At mile 10, I thought this was it, "One more 5k and I'm done!" I knew where I was too. I need to go north on Race street for about 1 mile and then I would head west on Pennsylvania back towards campus. Once I hit Pennsylvania, the street would widen and I might have an opportunity to sprint the last mile or so. I had big plans as I ran past mile 10. When I realized I couldn't run any faster, I became content with my time. Several emergency carts whizzed by and I had to force myself to think positive thoughts. I prayed that no one lay unconscious on the street as a result of the humidity. A few days later I heard that one gentleman did collapse but no one suffered any major injuries during the race.

At mile 11, my legs felt like logs. I thought I was doing pretty good, and my the GPS confirmed that I was running a little less than 9 minutes per mile and I was okay with that. If I just hold on for another two miles I would be good. I took another sip at the watering station and drenched myself. This time the water stung a bit because, I guess, my skin was burning. A few paces down the table and I see a lady with a handful of GU energy packs! Thank you Lord. That was just what I needed. I had used my only GU and was hoping I'd see someone handing them out during the race. Okay, I was good...for another mile.

At mile 12, the GU had totally lost it's effect. I wanted to stop; not permanently, just for a few seconds to think things through. I abided with my conscious desire to rest and pulled over to the side just like a NASCAR driver at a major race. I walked for about 30 seconds or so and then told my self, "You didn't come this far to finish the last mile walking." With that in mind, as heavy as my legs were I went back at it again. Motivation was revived when I saw Memorial Stadium in the background. I could do this. A few winding turns and we would finish by running almost completely around the stadium and through the north entrance. As we ran down Fourth Street, I could see the dorms that housed me and my junk for three years. Okay, enough reflection I thought. I just needed to finish strong!

As the group of runners ran and walked past the south entrance of the stadium, I had a strange desire to just go through the south entrance just like last year. "Maybe no one would notice," I thought. The crowd had formed along the route and I could hear people saying, "Good job, man. Just a little more to go!" I'm telling you if I had not heard those words I would have walked the last half mile. My legs were so heavy, my shorts felt like it weighed a ton. And with every leg movement, I could feel the moisture splashing off my legs and just about everywhere else.

FINALLY, we made the last turn. I passed one more person and tried to put on my game face for the cameras (I really wanted a good picture like last year!) When I got within about 30 feet of the entrance to the stadium, I was greeted with a sea of Orange and Blue on a green background. At last, I was in the stadium. The noise was so tremendous. For a brief moment, I envisioned myself as as runner who was leading the Olympic marathon. Maybe not.

Just as I was having a moment of glory, the agony of (potential) defeat was calling me. I felt something down low and I knew it would not be pretty. I took a few more strides and tried to play it off. But, my face was telling the story that so many runners experience in their lifetime: I was having a sever crap in my right calf. I could see the finish line and just needed a little push. I looked down and passed one more lady. Then I squared my hips with the finish line and tried to turn off all pain receptors. I'm not sure how I looked at this point, but my guess is that it wasn't pretty. One last grunt and I crossed the finish line of instant glory. I had finished the IL Half for the second straight year.

As I slowed down, I could feel myself about to hit the ground. If there's one thing a man wants to avoid, it's falling or stumbling past the finish line. Just as my legs were about to power down, a really nice lady found my left arm pit and held me up. All I recall is that she asked me if I was alright. She asked me another question but it did not register at all. I mumbled something and then said, "Nooooooooo!" She walked with me for a few feet until my legs rebooted, gave me some water, told me to go to the medical tent, and then vanished into thin air. I was kind of hurt. I really wanted someone to take me to the tent because I could not see it. A few seconds later, my brain came back online and I saw the big white tent on the west side line on about the 50 yard line just about even with the finish line (so exactly how did I miss it?)

I grabbed some ice, grimaced for a few minutes, and chugged another bottle of H20. Another gentleman came flying into the tent filled with excitement and pain. We both stared at the guy getting a massage for a second or two and then he told me, "This was great. I just finished my first half marathon in two hours." I told him he did an awesome job. I finished my first half in about two hours last year. I could recall the "Runner's high" after the race too. I was happy from my fellow runner. And, at that moment the pain in my calf started to subside. I was starting to feel like "me" again. I would remain severely sore for a few days, but I had finished a race I had been preparing to run for nearly a year.

Races like the IL Full/Half Marathon are an experience I wish everyone could have. If the IL Half were held again next weekend, I'd be there...seriously!
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Picking Up The Pace

noreply@blogger.com (Will Daniels) — Wed, 14 Apr 2010 15:56:00 +0000

The IL Half Marathon is about 2 1/2 weeks away. I feel ok about the race although I am not please with my long runs (I missed 2 consecutive long runs!) Because I've been a bit relaxed with my training, I decided to pick up the pace with a Tempo Run. Isis and I had a good run together again. She hated it for a while, but gradually got used to the necessary physical requirements. I honestly believe she could have run a few more miles. But that would have been torture for my dog.

Tomorrow I'll do a Hill Workout on the treadmill - a well deserved break for Isis. I plan to do one final long run Saturday prior to the IL Half on May 1.

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2010 Dog Run #2

noreply@blogger.com (Will Daniels) — Mon, 12 Apr 2010 17:06:00 +0000

Isis and I completed our second run this year: 4 mile Pace Run. To my surprise, she's getting a more accustomed to the runs very quickly. I thought it would be weeks before she even wanted to hit the road. And, keeping up with me today was surely a challenge considering I held an 8:42 minute/mile pace over 4 miles.

We had a few memorable moments. Of course there was the unspeakable, unplanned bio stop about 1/2 mile into the run. There was also a squirrel siting which prompted a sharp tug on the leash within the last mile of the run. The pull was so great she nearly dragged me from the street onto the sidewalk. We survived, thank goodness, with less than a mile to go. I thought I would have the strength to give a big "push" for the last 1/2 mile. However, knowing Isis was still not quite in shape, I decided to just keep a steady pace.

Tomorrow, I will do an interval run. On Wednesday Isis and I will do a 3 mile easy run - her third run this year!

Effective, enjoyable treadmill running

noreply@blogger.com (Will Daniels) — Thu, 18 Feb 2010 17:21:00 +0000

Running on the treadmill can be an enjoyable experience and an excellent way to lose weight. Treadmills are also a useful training tool, especially when the weather is undesirable. If you find it difficult to consistently run on your treadmill, below are a few tips that will help you get off the couch and run safely and regularly on your treadmill. More...
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Could it be?

noreply@blogger.com (Will Daniels) — Mon, 15 Feb 2010 17:20:00 +0000

Last week was pretty good - 22 miles total: an Easy Run, an Interval Run, a Progression Run and an 8 mile Long Run. This week has started well too. I cranked up the pace on the belt (treadmill) even though it was an Easy Run and ran for 5 miles: 4.5 miles @ 9:30 min/mi; the final 800m @ 8:06 min/mi. I'll be ready for a half-marathon this Spring; definitely will be ready for a full marathon this year.

After hitting the belt, I walked the dog as usual. Since the weather's been terribly cold here lately, I do not even think about warmer weather. Just before we hit Isis' favorite pee-pee spot, I heard that familiar sound of Spring: several very happy birds singing like it was 70°F outside! I'm thinking, "These birds are confused. Spring can not be around the corner. Can it? Man, it's February in Chi-Town." Then again, maybe Spring is near. That's a good thought. A rise in temps could mean outdoor runs...smooth!

Look out...I might come running through somebody's neighborhood soon. Don't forget to wave at a brother!

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It's good to be back...running again!

noreply@blogger.com (Will Daniels) — Sat, 30 Jan 2010 20:37:00 +0000

Natalie Cole said it perfectly in her 1991 hit song: "Baby, it's good to be back, so good, so good to be back, real good". I've come back to running after taking off some weeks to get through a tough P90X training program. I've also used the time to heal my Achilles which has bothered me periodically since my last half marathon in September. I still have a few weeks left in my first round of P90X, so these next few runs will be a challenge. Running AND doing P90X requires a lot of protein drinks! More on that when I'm done with the program.

This week has been a challenging running week. I just completed twenty miles - all on the treadmill. I'd planned to do a few more miles this week and my body let me know that just wasn't going to happen now. My "Will" to run is too strong to keep me sidelined. Next Monday, Wednesday, Thursday and Saturday, I'll run again. And, I plan to gradually get those miles up while I lower my time time prior to running in the IL Marathon in May.
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When same and steady doesn't cut it

noreply@blogger.com (Will Daniels) — Thu, 12 Nov 2009 04:10:00 +0000

Interval training is a great way to raise your metabolism. Read on!

From: http://ping.fm/pZTib

Back on The Block

noreply@blogger.com (Will Daniels) — Tue, 10 Nov 2009 16:23:00 +0000

It was week 4, day 3 of my training when I took Isis outdoors to do a Pace Run as usual. Not more than a half mile into the run I started to feel discomfort in my right ankle. My Achilles was aching really bad and as much as I wanted to keep going I knew that things could get a lot worse if I didn't stop. I had no choice but to shut down the machine and limp back home. I surfed the internet and researched the Achilles to learn what I should do to help it heal. And, man did I learn a lot.

That was two weeks ago. This runner couldn't wait to get back outside and hit the road as I've done the past two days. The Achilles is not quite 100%, but it's close enough for me to run. I'm still icing it twice a day and it doesn't ache before or after I run. And, no, I don't limp anymore!

I'd love to use my treadmill a few days a week to help cushion my runs. Unfortunately, my basement flooded two-and-a-half weeks ago, so I no longer have the use of my treadmill. The basement has been gutted and contractors have begun the repairs. I'm praying the work will be done before Thanksgiving and I'll be able to run inside on a softer surface. And, perhaps I'll be running on a new treadmill too!

I'm back on the block and enjoying my runs again...

Training
Yesterday I completed a 4 mile Easy Run and today I finished a 6 mile Tempo Run. When I re-started my training, I decided to skip to week 6 of my 12 week. I could started where I left off at week 4, but I'd like to finish this training before Christmas. The goal is to start a marathon training program in January 2010!

About a week ago I did 310 consecutive squats and thus completed the Two Hundred Squat Challenge. This is a great program for runners or anyone who wants to build up leg strength. Now I've restarted the challenge at week 3 and will continue until week 5 or 6.
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Running in Complete Darkness

noreply@blogger.com (Will Daniels) — Tue, 27 Oct 2009 15:21:00 +0000

I know the safety precautions for running in complete darkness pretty well (see my article 7 safety rules for running in the dark). Regardless of how many times I run when it's dark, I never get completely acclimated to the idea that there may be something out there I cannot see. We have less than a week before the time goes back an hour in the US. And, I am impatiently waiting to get that hour back for the selfish reason of bringing daylight to my early morning runs.

In this neighborhood, it's difficult to believe that we have few streetlights, especially considering there are lots of kids and elderly people who could be easy targets for crime (I have heard the area was designed with few streetlights to create an "ambiance" unlike other Chicago suburbs.) Having only a few streetlights might be a thing of beauty for some people here. But, it would really help the runners, bikers , walkers, and pet owners who just want to see where their next step will land.

During yesterday's Easy Run, I noticed the wooden bridge I use to cross Butterfield Creek was missing a few planks. Apparently the creek rose pretty high due to the heavy rains and a log or two hit the bridge causing the damage. Thank goodness there was enough light for me to see the missing planks otherwise Isis and I might have been injured.

I doubt if there will be any streetlights coming in this area anytime soon, so I guess the runners, bikers, walkers and pet owners must deal with the darkness for now.

Training
This is week 4, day 2 of my 12 week half marathon training program. Yesterday I completed a 4 mile Easy Run and today I completed a 5 mile Tempo Run. Tomorrow's scheduled run is a Pace Run and then Friday the schedule calls for the second Progression Run. I can probably do a good pace run outdoors. However, I'd much rather do the progression on the treadmill to ensure my pace is accurate. I love doing progression runs but it's a challenge to look down at my watch often enough to be sure I'm running at the right pace for the right amount of time.

So far there are no kiddie activities planned for Saturday morning. That could mean that I can get in a good Long Run this weekend. Shame on me: I've missed the last 2 long runs!

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Wet, Cool Fall Runs

noreply@blogger.com (Will Daniels) — Fri, 16 Oct 2009 17:10:00 +0000

What a week. Gauging the weather has been a little tricky this Fall. It's been a little chilly. But, when it's also raining I'm finding that's not the kind of weather I feel comfortable running in. I started the week outside and have completed the last 3 runs on the treadmill.

I've been extremely busy at work and haven't written any articles this week for Examiner.com. Next week is the time to get back on track. I enjoy writing and have some great ides for my next half dozen articles. So, be on the lookout for new, informative articles from me soon!
Today's Run
This is week 2, day 4 of my 12 week half marathon training program. Today I completed a 4 mile Progression Run on the treadmill. I'd rather have run outside but couldn't see myself running in cold, wet rain. Progression runs are pretty fun and it would have been difficult for me to do a progression from 9:05 min/mile to 8:3 min/mile and then 8:05 min/mile accurately without a GPS, so the treadmill was the best option.
Training
This week I completed an Easy Run Monday; a treadmill Tempo Run Tuesday; a Pace Run, and a Progression Run today. Tomorrow is a Long Run, but since I'll be in Kankakee most of the weekend I may need to shorten the run to a 10k treadmill run or move it to Sunday.
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New Half Marathon Training Program

noreply@blogger.com (Will Daniels) — Wed, 07 Oct 2009 17:25:00 +0000

After completing my second half marathon on September 27, 2009, I decided to make some changes to my training program. I ran a great race, finished in 1:54:38 (a personal record) or a 8:42 minutes/mile pace. I'd like to continue to lower my half marathon pace next year so that I'm able to run at or near 8 minutes/mile at next Spring's Illinois Half Marathon.

With this new training program, I will alternate hill workouts and progression runs using the treadmill on Fridays. My rest days will be Thursdays and Sundays unless I do a 5k or 10k on the weekend. I've also started the Two Hundred Squat Challenge to strengthen my legs since there aren't many hills to challenge me locally. The goal will be to gradually increase distance and speed and strengthen the legs over the first 10 weeks. The final two weeks I will reduce or eliminate the strength training and lower my mileage.

Today's Run
I completed week 1, day 3 of my 12 week half marathon training program - a 3 mile Pace Run. I am noticing the squats improve my running posture and give me a good kick at the end of the run. I can also run up my stairs a lot easier these days! I thought I'd dread doing them, especially before a run. But with the colder temps these days, completing 100 or more squats is an excellent way to warm up before a run.

Training
The first week of training is almost over. I completed an Easy Run Monday; a treadmill Interval Run Tuesday; and a Pace Run today. I'll take a day off from running Thursday and then do my first Hill Run on Friday. I'm inclined to do Saturday's 8 mile Long Run at the local Forest Preserve. Two laps around the track should be about 8 miles!
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A break in the rain

noreply@blogger.com (Will Daniels) — Tue, 22 Sep 2009 14:26:00 +0000

Today's weather forecast called for a 50% chance for rain. When rain is predicted, I'm usually torn between running outdoors and planning a good treadmill workout. In general if storm activity can be heard within 15 minutes of my alarm time, I'll hit the treadmill. Fortunately for me the rain stopped about 45 minutes before the alarm sounded this morning!

I finished a 3 mile Easy Run around the neighborhood during the calm between storms this morning. It was almost pitch black when I started the run which reminded me that it's that time of year where I need to be very careful (see "7 safety rules for running in the dark"). There's just two runs remaining on my training schedule before next Sunday's half marathon. I'm trying not to think about it too much. But, it's hard not to imagine what it will be like to run my second half.

After Saturday's 11.25 mile Long Run, I'm refreshed and ready for Sunday. I probably could have run 13 miles instead of 11.25. Goodness knows my body needs to rest. Saturday night I'll eat a chicken breast sub from Subway; get a good night's sleep; eat oatmeal for breakfast; and carry a couple of energy bars and 20 oz of PowerAde with me Sunday morning.
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Motivation and Hydration

noreply@blogger.com (Will Daniels) — Thu, 17 Sep 2009 21:44:00 +0000

Motivation

Yesterday was a good 4 mile Easy Run the day after an extremely challenging 8 mile Fartlek Run. Experts say an easy run is good the day after a long run to help the body flush unneeded by-products. I understand this in theory, but from a practical standpoint it's not easy to run the day after very tough run.

Many of my friends have shown an interest in running. But most find it difficult to start running or keep to a schedule. There are some days when I do not want to do my runs which is why I was motivated to write the article Staying motivated to run on Examiner.com. Hopefully runners will find this article, and future articles, useful as they embark their running journey!

Hydration

This weekend's run is an 11 mile Long Run which will likely require about 1:45 minutes on the road. I have a terrible habit of doing my long runs after drink 5 or fewer gulps of PowerAde or Gatorade. And of course by the time I get home, I'm too drained to think about doing anything.

After reading Peter Sagal's article Fuild Dynamics in the October 2009 issue of Runners World, I decided to order a Nathan Quickdraw Plus 22 oz water bottle from Amazon.com. I like the idea of carry a water bottle, but I really didn't think I could wear a bottle on my belt. The Nathan Quickdraw Plus water bottle is worn in the hand. Most runners say they don't even notice it when they are running.

Well, I'm sure I will benefit from taking a sip or two every 20 minutes or so on my long runs. The Quickdraw Plus will definitely come in handy for my next half marathon too!
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Those Little Things!

noreply@blogger.com (Will Daniels) — Sat, 05 Sep 2009 16:58:00 +0000

Running isn't just about how far or how fast you go. It also has a lot to do with how much rest you get, how well you manage your weight, what you eat, when you run, the environment, and how you feel. But sometimes runs can be very uncomfortable or go completely wrong because of the little things that get ignored while you prepare to hit the road.

This morning I had a goal to run 10 miles. I got myself prepared as usual except I decided to eat a light breakfast - a bowl of cereal. My plan was to run 3.5 miles to the Sauk Trail Forest Preserve; run the 3.5+ miles around the track at the Preserve; and, run 3-3.5 miles back home. Well about a mile or so into the run I started feeling cramps. The cereal wasn't agreeing with me! Determined to get in a long run, I decided to keep ignore the cramps and keep going.

The next problem I encountered was the heat. It was about 60°F when got out of bed this morning. After walking and feeding the dog, making cereal for my son, and doing a few minor tasks, about an hour had passed and the temp had climbed to about 70°F. Oh boy, gotta hit the road now! When I hit the 3 mile mark, I had enough of the heat and decided to remove my shirt for the first time. By the time I got to the Preserve, I felt a lot better and the dense trees helped cool me down for the next 3.5 miles. What a relief.

The last 3 miles seemed pretty doable: my body was not overhead and I didn't really feel the cramp. I felt pretty good until mile 8.5 when the cramp sort of took over. The blessing is that determination took over. I kept my head forward and prayed for strength while I finished the last two miles. I could have run another mile, but while make the cramp worse? I walked the last half mile or so which was cool with me!

The cramp is still with me although I feel a lot better. The picture is one of several deer I saw last weekend at the Preserve. There was only 1 deer out during this morning's run probably because I started almost 2 hours later than last week's run. I love this new route because there are sidewalks most of the way and a few inclines which give me a pretty good workout.

Week 36 & 37
I logged 29 miles this week: 5 miles on Monday; 4 miles Tuesday; 6 miles Wednesday; 4 miles Thursday; and a 10 mile
Long Run today, Saturday. I added a Hill Workout on Thursday which will improve my endurance. Next week I'll do 30 miles:

Monday: Easy Run - 5 miles
Tuesday: Easy Run - 4 miles
Wednesday: Temp Run - 7 miles
Thursday: Hill Workout - 3 miles
Saturday: Long Run - 11 miles

Sunday and Friday are rest days!

Goals
In August I ran about 114 miles - the most miles I've logged in a month! I'm ready for the Cal City Mini Marathon in 3 weeks!
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The Home Stretch

noreply@blogger.com (Will Daniels) — Wed, 26 Aug 2009 18:00:00 +0000

Only a few more weeks before the Calumet Memorial Mini Marathon on September 27, 2009. I've been training for almost 6 weeks and feel confident I will do well. My goal is to complete this half marathon with an 8:15 minute/mile pace or better. I'm ready!

I've been talking to runners online and many of them are running marathons or half marathons this Fall. Most runners are also following a training plan too. The online tool I primarily use is the SmartCoach from RunnersWorld.com. This tool is simple, customizable for the beginning or experienced runner, and best of all its FREE! I used SmartCoach for my first half marathon in April 2009 and I plan to continue using it.

Week 35
I will log almost 28 miles by the end of this week: 4 miles on Monday; 3 miles Tuesday; 7.5 miles Wednesday; 3 miles Thursday; and a 10 mile Long Run Saturday. The first two runs went as expected: two Easy Runs at about 1-1.5 minutes/mile above my target half marathon pace.

I completed a Speed Workout today, Wednesday: 2 mile warm-up; 3x1600 meters at 8:05 minutes/mile with 2x800 meter jogs; 1.5 mile cool down. The workout went well except I forgot one thing: I didn't have any liquids prior to running! How could this have happened? Well if I had brought Isis along with me, I would have probably remembered to walk by the fridge and grab my bottle of G2 (life is complicated for me!). The important thing is that I finished the run.

I should point out that I ran up to the local high school and ran 4 times around the track too. This was something new for me. I usually avoid running on a track. But I had fun today!

Goals
I'm up to 87 miles for the month of August. I completed the form and mailed
it back to the Calumet City Park District, so I'm committed to run in the Cal City Mini Marathon next month!
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MO Hills Last Week = Easier Runs This Week

noreply@blogger.com (Will Daniels) — Thu, 20 Aug 2009 02:30:00 +0000

MO Hills
Last week I ran through the hills of Missouri. The family and I vacationed right outside of St. Louis and visited all but one of my siblings. My intention wasn't to tackle a lot of hills, but it's interesting that it worked out that way.

I started out Saturday doing a 9 mile Long Run that the toughest run I'd had in a long while, at least that's what I thought at the time. The first 4 miles were not bad: a few up and down hills and then a big descent. Just after the 4 mile mark, the sun was glaring and I had another ascent of about 100 feet which didn't seem like much. But, when I got to the top of the hill, it was "stop city" for me! I ran into the nearest gas station, bought a sports drink and waited a few minutes before returning to my brother's house. When I finished the run, I was spent...big time!

The 4 Easy Runs that week all started easy, but were a test for me on the back half. I'm just thankful I finished all of the runs last week.

On my last day in Missouri, I ran a 10.25 mile route. This time I was better prepared for the hills and the heat that we don't usually get in northern IL. There was one big ascent just before I hit the 5 mile mark. But, I sucked it up and coasted home.

Week 34
With all of the fun runs last week, I have an easy week: 3 easy 5 mile runs and then a 9 mile Long Run this weekend. I've already planned the location for the 9 mile Long Run a few miles south of my house. Ideally this will be a 10 mile run with some hills, so prayers are welcomed!

When I finished this morning's 5 mile Easy Run, I noticed that my average heart rate was exceptionally lower as compared to comparable runs. I guess the hill runs have really helped increase my endurance!

Goals
I'm up to 70 miles for the month of August. It looks like 100 miles this month is very doable. The entry form for my next planned half marathon arrived today. Now I just need to find the time to complete the form and mail it back to the Calumet City Park District.

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