Friday, November 30, 2007

1.64 in 12:32 (7:37 pace)

I was shooting to break my 7:13 mile iPod record but failed. I plan to try again next Thursday. I am going to put in between a 3 and 5 mile run tomorrow somewhere here in the Orlando area. Sean told me that Stephen got the nike plus kit today and I am really excited to have both of my brothers virtually training with me. I miss them more than they realize.,runs,749967775

Sunday, November 25, 2007

Starting to Run More Consistently - 5.07 Miles Last Weekend in 41:38

I ran 5.07 in 41:38. 8:13/mile pace. I started off at home (Casselberry, Florida) and swerved an extra mile to my inlaws house in Winter Park. I felt pretty good...stopped about 5 times to stretch. I paused my iPod so they don't reflect on my pace (ahem..cheater). Felt good to be running. I am looking for a running partner in the Orlando area....Thinking about running a marathon at an 8:00 pace. My best case scenario running goal is to run the Kentucky Derby marathon on April 26th, but I am not committing to that quite yet.

Wednesday, November 21, 2007

My Top 10 Winter Running Tips - Winter is Coming - Run Smart!

I don't have to worry about winter running tips much in Florida, but Seany-boy these are for you. These are 10 winter running tips that I have collected over the years regarding running and marathon training in the winter.
1. Dress in layers. Use light weight wicking fibers as the layer closest to your body. (Dry-fit or under armour).Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot. (Definitely check out WICKERS.COM).

2. Know what color to wear - Your choice of clothing color can make a big difference in how well others, like drivers, can see you. If it is dark, wear light colors and reflective gear. Wear bright colors when it's snowy. If it is dark and snowy, well, perhaps you should just find a new time to run. If you must run when it is dark and snowy, where bright colors with reflective gear. Those orange reflective vests are great for this purpose. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
3. WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves.
4. Still need Sun Block and Shades - Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer. Snow is highly reflective, and the glare that bounces off of it can lead to snow blindness. Sunglasses fix this problem in an instant. Opt for ones with polarized lenses.
5. You still Need Hydration - This is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things.
6. Warm up better - Warm up slowly and gently before your runs and especially before doing speed work.
7. Dry Off Quickly - If you finish your runs at home, that's great. Change into dry clothes as soon as you get in from your run. On the other hand, if you're going to finish your run anywhere that you don't have the luxury of changing, be sure to bring a couple of pairs of dry socks (at the least) to change into until you can get back home.8. Don't run on ice. Beware of Black Ice on the pavement.
9. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.
10. Slow Down Charlie! - Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.

Tuesday, November 20, 2007

3.4 miles tonight - 25 minutes - 8 minutes pace

I should be depressed that scantly over a year ago I was running 20 miles at a clip. After yesterday's 2 miler, I manned up and ran 3.4 tonight. Just a simple out and back down Red Bug to 436. Because of the way the walls are set up bordering the neighborhoods I somehow ran into the win both directions. But the weather was a perfect 75 degrees at dusk. I was running a 7:30 pace at the beginning but slowed down towards the end. It felt so good to be running and if I can get a good run Thanksgiving in Tampa I will feel like a runner again.

Monday, November 19, 2007

I Swear I am a Runner! Did 2.25 in 17 tonight

All three of my soccer seasons are over. Sunday league is over for a month....My focus is to get in shape to join one of the two premier teams that want me. Surely I would be the oldest plyer on either team..... Indoor Center closed down (5 points in longwood) but I got to be part of the last night. We lost in co-ed too. I will start playing on a Weds team...maybe tomorrow. But at least I ran tonight. If I don't play soccer tomorrrow night, I am in for a 3 miler. Stay tuned. Visiting the Crohn's Doctor (Dr. Shafran in Winter Park) tomorrow.

Friday, November 09, 2007

Scott Roy Ran at 7am This Morning - 50 Degrees

Well, I ran this morning. Soccer has been going well but I feel the need to get back into running. My goal is to hit 8 miles by Jan 1. I was freezing and only ran 1.5 miles up and back on Red Bug this am but at least I am back on the road.