Observation

Winter running is not for the faint of heart.

Today's Run and Observations

I was able to get in a 3K today. There was pain, but less from my knee and more from shun splints. It really galls me that I have shin pain. After 3 years of constant running I find myself contending with a beginner's problem.

I'm at least gratified that getting into shape is as easy as falling out of shape. It just takes time.

Right now I am doing in house strengthening tactics for my quads. I need to rebalance my right leg. The quads have been pulling my knee out of alignment and cause the scratches on my cartilage. I may got to the gym to do some lifting but I hope to not have to do that, as I have little time. I may use my own extra weight to my advantage and or use some ankle weights.

In the next 20 years I am hoping that this is going to be just a small speed bump.

Right now, I am feeling little pain and less soreness. A few clicks in my knees.

Looking forward to an early morning cold run tomorrow. Then back to Madrid and rebuild my running program.

Posted with Blogsy

Feel the Burn

Feeling the burn after a workout is a great sign that you’ve done your job. That burn is a result of pushing your body past what it’s used to.

 

Posted with Blogsy

There's No Comparison

You can always find someone who is slower, faster, heavier, lighter, older, or younger than you are. If you measure your success in running based on other people, you lose focus of the only person who really matters: yourself.

Quit comparing yourself to others and focus on your own PR’s, goals, and personal progress. Remember, if you're making progress then you ARE winning!

 

Posted with Blogsy

Robert's Observations

Take time to help another athlete. Use your experience. What has helped you in your own preparation? People usually take well to advice from those who have been in their shoes. You are that person. Make a difference in someone else’s life by sharing your expertise.

 

Posted with Blogsy

Robert's Observations

Drink water and plenty of it. We don’t do this enough and the more you run the more it is essential that you hydrate well

 

Posted with Blogsy

Robert's Observations

Running uphill makes you stronger, it’s actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.

 

Posted with Blogsy

5 Running Mistakes

Every day, runners make common running mistakes which mostly go unnoticed. These may be small errors that can easily be overlooked but end up having an adverse effect on your health.

Running Mistake # 1

The most common running mistake is the wrong choice of shoes. We tend to pick up whatever shoes are lying around at home and go running in them. Using shoes that are not suited to your feet can lead to injuries. The correct way to go about this situation is to visit a shoe store where expert salespeople can assess your foot and running style and provide you with the appropriate shoes. Once you have the right pair, it is essential that they be replaced after about 350 miles because this is the time when the cushioning of the shoe wears out and it may cause damage to the foot.

Running Mistake # 2

The second most common running mistake is running too much, too soon and too fast. This running mistake is usually made by people who are new runners and it leads to injuries like runners knee. Though, as I am an example, it is something that can happen to experienced runners. It is essential that people who are new to the activity start off with a short walk, which increases to a jog and then a run. Throughout this process, the distance that is being run and the speed should both increase at a moderate and reasonable pace so that there is no additional stress on the body structure.

Running Mistake # 3

Another very common running mistake is over striding. This refers to taking longer strides than normal or landing on one’s heel in such a way that the foot is way ahead of the body’s center of gravity. Runners tend to think that over striding increases the effectiveness and speed of their exercise when in fact it causes a loss of energy and may lead to injuries like shin splints. This problem can be avoided if the runner lands in a way that his foot is beneath his body and the pressure is applied on mid-sole.

Running Mistake # 4

Additionally, an incredibly common and highly dangerous mistake is when runners consume less fluid than the amount required. They underestimate the amount of fluid their body is losing and hence, take in less fluid than required. This can lead to dehydration which is very harmful for the body. A runner needs to gauge the amount of fluid he is losing and regulate his intake accordingly. The average recommend amount is 16 to 24 ounces of non-caffeinated liquid or water an hour before the run and 4 to 8 ounces right before the run. Also, it should be remembered that you will need to watch your hydration in the winter as well as the summer.

Running Mistake # 5

Lastly, another common running mistake is wearing the wrong clothes for running. Runners may wear the wrong kind, too much or too little clothing causing discomfort or temperature related illnesses. It is essential that you wear the right materials for running. One should stick to fabrics like DryFit or Polypropolene which keep sweat away from the skin and prevent it chafing. Overdressing should be avoided in winter and light, loose clothing should be preferred in the summer. A good rule of thumb is to always leave your home cold, and warm up during your run. Also, layering is a key element to dressing for a run.

 

Posted with Blogsy

Robert's Observations

Do sit-ups. A strong core will keep you aligned and strong in the latter stages of the race when your body wants to lean over.

Something I've been trying to do more of, since my injury.


 

Posted with Blogsy

Robert's Observations

Use your imagination. Visualize daily about your goals. See yourself crossing the finish line, be it a 1500m track race to an ultra marathon. Use the free time you have during the day to mentally go over what it is you are aiming for. I do it sometimes before I get out of bed, other times while standing in the Metro. Your mind will work toward that goal!

 

Posted with Blogsy

I Run

because it gives me a feeling of accomplishment.

 

Posted with Blogsy

Robert's Observations

To become fit and either reap the benefits of exercise or run faster, putting in time on the legs and feet is essential.

 

Posted with Blogsy

Robert's Observations

Tackling 26.2 miles, or longer, is a long way to run. Respect the distance and prepare for it. Confidence comes from being prepared.

 

Posted with Blogsy

Robert's Observations

To be stronger runners, we need to run

 

Posted with Blogsy

Robert's Observations

You should include core workouts and/or yoga in your training routine. It's important because these workouts will help you to get stronger and correct imbalances that occur from endurance training.

 

Posted with Blogsy

Robert's Observations

The average American spends at least 7 hours a month on Facebook, according to Neilsen. That's: Seven hours a month works out to 105 minutes each week, or 15 minutes every single day.

How about using that 15 minutes for a walk? Or better...how about a RUN?

 

Posted with Blogsy

Facing Down Borg Runners

“You can’t outrun them, you can’t destroy them. If you damage them, the essence of what they are remains. They regenerate and keep coming. Eventually, you will weaken—your reserves will be gone. They are relentless.”

~Q, describing the Borg

 

Posted with Blogsy

Robert's Observations

If your body does not possess a sufficient amount of water, the heart will have to bear more strain when pumping oxygenated blood to the heart and the other organs. Think of maple syrup for blood. This in turn, will cause for the heart and the rest of the vital organs to feel exhausted. Ultimately, the organs are fatigued and so are you.

Drink water! on your runs.

 

Posted with Blogsy

Robert's Observations

Be Ambitious. Goals are meant to be challenging. What fun is it in going after something that is easy, knowing you have worked your ass off for a great cause is something you can take with you for the rest of your life.

 

Posted with Blogsy

Robert's Observations

I love to run.

Posted with Blogsy