Monday, November 24, 2008

Nike Lunalite Racer+ Review - LunaRacers ROCK!

So I Finally got my Nike Lunarlite Racers. I had seen them back in August when at the Niketown in Boston but did not have any room in my suitcase. I figured I could pick up a pair of the lunalite racers when I got home. After months of searchin the internet, I began to ask myself "Where can I find the Nike Lunarlite Racer?" Everyone was sold out or had size 16's and size 7's. I guess my Nike size 10 is pretty common. Long story short, my girlfriend (THANK YOU) was able to buy me pair from a specialty running store in Arizona. The picture of these shoes shoes my girlfriend's Nike Lunarlite+ Trainers next to my Nike Lunaracers.

After a week of running home to the mailbox, I finally got them. First of all, they aren't called Lunalite for nothing!? UNREAL how lightweight these things are. The Lunaracer weighs just 5.7 ounces thanks to nike's flywire technology and lunar foam (think NASA). It's also compatible with the Nike+ system. The cushioning and support is top notch so far. They can be used for everyday training. From a looks standpoint, I have never gotten more compliments on a running shoe. This is one of the most stylish running shoes I have ever seen. I love my neon yellows!

Keep in miind I am in no way affiliated with Nike, nor do I have any agenda. I just encourage any serious runner to check out the lunalite's, as they are awesome shoes and worth a shot.

Wednesday, November 05, 2008

7 Winter Running Tips - Run Through the Winter with these Cold Weather Running Tips

1. Run Easy - Winter can be a time to chill out a bit. Build for the spring and run at a pace that makes it easy to talk comfortably. Be sure to work in some speedwork when you can. Either do strides or work in some fast minutes on the treadmill.

2. Plan for Spring - Get ready for that first spring race and use the winter to work towards a PR. Step it up gradually as you get closer to the race.

3. Hit the Weights! - Strengthen your core, work on problem areas, improve flexibility, get those biceps jacked like you want. Focus on what you want, but don't be a stranger to the gym. Work in some treadmill runs for variation. (click here to view the chart comparing treadmill speed to road running mile times)

4. Breath Through Your Nose Bros! - When it gets cold, breathing through your nose is the way to go. Your mouth takes in air that makes your lungs colder and drier. This can lead to caughing, wheezing, and having more trouble breathing.

5. THINK Safety - Make Sure you are running somewhere well lit, wear reflective vests or running lights, warm gear (WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves).

6. Hydrate - Yes, you need water when you run in the winter, and 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. By the way, because you will be dressed warm, you will likely be sweating when you run and need water just like a summer run. Water in Winter is good.

7. 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.

Hopefully this answers questions and addresses running issues like: What do i need to know for winter running, 2008 winter running tips, running in the winter, do i need to hydrate when running in the winter, cold weather running tips, is it safe to run in the winter, should i wear a hat when running, should i breathe through my nose when running in winter, winter treadmill run, treadmill vs. road chart or worksheet, can i get frostbite when I run in the winter and more. If you have any questions or tips for cold weather running tips, please comment and share!

Click here to view my 10 2007 winter running tips!

Tuesday, November 04, 2008

My Running Blog Featured in Wall Street Journal

So on Monday the web traffic to this marathon training and running blog goes through the roof. I check out my stats to see where it is coming from and it is a combo of Wall Street Journal online and direct address entry. As it turns out, my running blog was the #1 feature on their blog watch section, both in print and online. Anyways, I was pretty excited, but I really wish they had focused on this blog instead. Either way, I am excited that they did mention Crohn's Disease. "As "Mr. Roy chronicles his training regimen, readers see him deal with the challenges that every dedicated runner faces, like a busy schedule and nagging injuries, as well as the added burden of Crohn's disease, a chronic inflammation of the digestive tract." Check out the article here.

Wednesday, October 08, 2008

Can you use the Nike Ipod Sport Kit on Any Shoe?

Have a hankering for the Nike+ iPod Sport Kit, but don't feel like shelling out nearly 100 clams for those special Nike shoes? Now you can attach the SwitchEasy RunAway AnyShoe Adapter to the shoelaces of any ol' shoes and slip that little sensor inside, for under 12 bucks. Sweet....even though I love my Nikes and my ipod sport kit, but hey if you run in asics or zips you can use the nike+ technology too!

We really like the Nike + iPod sport kit, but the fact that they expect you to buy a special pair of shoes just to use it is pretty weak on Nike's part. We already have shoes that we like just fine, thank you very much Nike. What to do if you want the fun features of the Nike + iPod doodad but don't want to shell out the cash for a new pair of sweatshop-made sneaks?
The horribly named SwitchEasy RunAway AnyShoe Adapter for the iPod Sports Kit takes the little sport kit gadget and makes it fit on any pair of shoes. Clipping handily onto the laces, it'll allow you to track your run and sync up your music with your sad attempt at exercise, just like people who aren't so cheap. Isn't it wonderful? You can pick it up now for a little under $12

Wednesday, September 24, 2008

2 mile run at an 8:30 pace - Red Bug Lake Park

Took a nice 2-mile run with Sarah last night. Ran up Red Bug and on the jogging trails at Red Bug Lake Park Enjoyed chatting and we broke it up with about 15 minutes at the outdoor exercise center at the Park. Thanks teammate! Knocked out some pushups, stepups, abs, pullups, etc. The we followed it up with a 10,000 calorie meal at Stonewood. Yum....maybe we should have run 20 miles instead of 2!

Friday, September 19, 2008

Little-Big Econ Trail Run - No Nike+ Today

I took my roomates out on a nice trail run today. We selected the Snow Hill Trailhead of the Little-Big Econ State Forrest. This is part of a wildlife corridor of approximately 8,000 acres located in Chuluota, Florida (just outside of Oveido). Due to impending darkness, we were forced to limit our trail run to about 30 minutes. Nice run and we all pushed it hard the last 500 meters through heavy brush.

How To Run a 6 Minute Mile - 6 Minute Mile Training Plan

How do I run a 6 minute mile?Good question, and one I have heard a lot. This article will provide you some tips on how to run a 6 minute mile.

Within this post I am going to outline a basic training schedule so you will be able to run a 6 minute mile, or faster. There are also some 6 minute mile milestones you should reach along the way, and some guidelines to tell you if you are ready to run below 6 minutes. First and foremost, make sure you have a base fitness level. If you are just getting into running or haven’t been actively involved in other sports (soccer, basketball, biking, etc), start this plan in a month or so, once you have established a base. If you don’t you risk injury.

Now on to training. If you have been running and want to get your time down the following training routines should help you out. This article and plan have split it up into a 13 weeks with milestones. If you reach the milestones earlier you can feel free to jump ahead to the next portion of training but I recommend, for your long term running health, stick with the time line.
Three things you want to keep track of: 1. Total Mileage, 2. Long Run Pace, 3. How your legs feel. I recommend using a Nike+ ipod kit for this as it makes the tracking of your runs painless! You want to keep your total mileage up at first and taper down when it comes to race time, knowing what you ran is a good way to do this. Your longer runs, on your so called days off, shouldn’t always be at the same pace. These runs are what we will use as indicators for how you are progressing. Lastly, if you don’t keep track of how your legs feel how will you know how to back off so you don’t get injured?

Base Building
If you’ve been running more than 20 miles a week you can skip to Week 3
Week 1
Non-runner: Start out slow, run 3 times this week and run 1 to 3 miles. Just get used to it
Recreational runner: I assume you run 2 or 3 times a week already, or more. Continue this but keep track of your pace, what you ran for each mile. You should be running each mile in at least 8:00 to 8:30, that’s minutes and seconds. Run about 2-4 miles each run.
Progressed Runner: You probably are running 20 miles or more a week. Keep this up but make sure you are running faster than 8:30 pace. I have found the slower I run the more pain it causes my joints. All that pounding, there was no momentum carrying my weight forward, it was all going into my knees, shins and ankles. Pick up the pace you’ll need to.

Week 2
Non-runner: If you’re hurting, as in shins and knees, consult a doctor or run less, this may take you a little longer, repeat week 1 either way.

Recreational runner
: Repeat week 1 but add some strides at the end of two of your running days. Preferably on grass find a distance that is 50-150 yards and run at a fast pace taking long strides. Stop rest and run back. Do 5 of these this week.

Progressed Runner
: Repeat week 1 as well and add some strides just like the recreational runner.

: We are still building a base here but you should be up to at least 8 miles of running a week all at about 8:30 pace, maybe faster. Try doing strides, 50-150 yards on grassy surface, running at a fast pace, “striding” out your legs.

Recreational Runner: You’ve probably had an easy time with this and should be running 8 to 12 miles this week (or more). Try and bump your running up to 4 times this week, more if you can handle it. Do strides again, 5 times at the end of 3 runs.

Progressed runner: You’re probably running 5 times a week, just remember to keep the pace below 8 minutes per mile. Do strides 3 times this week.

Week 4 - This will be the last week of base building

Non-runner: You might have one or two more weeks of base building. If you haven’t been able to run at least 10 miles within a week all at below 8:30 pace go back to week 2 and follow through on the steps. Trust me you’ll be glad.

Recreational runner and Progressed runner: You both should be at about 12-20 miles a week, and each mile should be better than 8:30 pace. Finish off week four with the same amount as in week 3 as well as doing the same amount of strides. Take note of your legs and make sure to stop if you feel pain in the shins. Don’t go slower, you’re legs will be junk if you slow down your pace, trust me.

Week 4
Once you’ve got up to 10-20 miles per week of running at 8:30 or better pace you’ll need to find a route that is a half a mile long. I prefer a track but if you don’t have access to that look for a half mile loop on a trail, and then if you don’t have that go to a road (not the best for your legs). This is where you will begin really training to run a faster mile time. I will write this in week formats as above but assume you now know what pace is and mileage.

Warm-ups: Your warm-ups should start off slow (not slower than 8:30 pace) until you get loose, I suggest running for about 10 minutes. Remember to stretch.

Cool-down: Your cool-down time should be about 5-10 minutes, just get your legs back to resting. Remember to stretch.

Pace: You should run your workouts (800s, 400s, and 200s) all at the same pace. Check your watch at 200 meters or even 100 meters for each lap and make sure you are on pace for to complete the laps for the correct time.

Week 5

Week 6
Repeat Week 1, you don’t want your legs being mad because you began to do some speed work. Just make sure you are doing your mileage at 8:30 pace or better.

Week 7
All runs this week should be run at 8 minute mile pace or better. If you aren’t used to it you may have difficulty the first 1 or 2 runs. But stick with it, you’ll get used to it.

Week 8
Again all runs this week should be run at 8 minute mile pace or better. This week will probably be the hardest week for your track workout day. You should try and get the first two 800’s in the correct time. The remaining two you should of course work your hardest to get them in the correct time but if you slip don’t think it’s the end of the world. Just make sure you don’t slip below your pace from last week for your 800’s (5 seconds slower than this week.)
Next week we will go for one 800 at below 6 minute mile pace. You will have to push yourself so practice pushing yourself this week.

Week 9
Keep going at 8 minute pace. This should be getting easy for you by now.
Non-Runners. Do one more week like week 7 but drop the 800 time to 3:20. For the other two go onto the following week 9 workouts.

Week 10
You should now try for runs of 7:45 pace or better for everyone. If you can get to this point and you were able to complete last weeks 800 workout then you are on your way to running a 6 minute mile! That’s only 90 second quarters, therefore we will now throw into the mix a couple of 400 meter runs (400 yards if that’s easier for you, it’s close enough.) We’re going to throw in two workouts this week. It shouldn’t be too bad if you have been able to complete the mileage and pace as of yet. Almost there

Week 11
Remember to keep running 7:45 pace for all your runs, if you can go faster then by all means go faster just don’t burn your body out. This week we will speed up our 400’s just a little more. For you non-runners you will finally run a pace faster than 6 minute mile pace. Push yourself to get there and you will reap the rewards soon.

Week 12
You’re very close now. The next two weeks we will do something called tapering. Your legs have been getting used to running a lot of miles at decent pace, building strength and speed. Now you will run less intense workouts and your legs will get energized for you to run that 6 minute mile or better.

Week 13
The last week. Run at a decent pace for your regular runs. If you were finding it easy to run at 7:45 pace then keep it up. If that was a struggle don’t worry about slowing down this week, your legs will love you. Run a little less mileage this week and enjoy the rest. You should plan to run the mile over the weekend but if you can’t run a few miles such as Friday and Saturday the days leading up to the run. Do some extra strides if you need for some of the days leading up.

The 6 Minute Mile day
There you have it, 13 weeks to a 6 minute mile. The day of the race you should go over your usual race routine. If you don’t have one treat it like a workout day. Warm up for about 10 minutes. Stretch, do some strides, stretch some more and then get ready to run! If you were able to finish all the workouts you should be able to easily run a 6 minute mile. If you are looking for pacing I will only mention that I like to use the pyramid ideal. Run your first and last lap the same but faster than your middle two laps which should be the same as each other. Take this for instance:
85 seconds - 95 seconds - 95 seconds - 85 seconds

Lap 1: You'll want to start out a little faster than what is necessary to get your target time. The fact of the matter is that psychologically, you're going to slow down as you get further into the mile, so make sure this one is good to compensate. Keep in mind, though, you don't want to spend it all on this lap. A good example would be, if you want to run a 5:00 mile, each lap would need to be 75 seconds. A good time for your first lap would be 71-73; not too fast, but fast enough to give you some slack.

Lap 2: Fall into pace. This is where those 400 meter intervals you worked on will come in handy; know what it feels like to run the pace you need to run. This is the lap which should be right on target. In the 5:00 minute mile we mentioned earlier, THIS is the lap which should be exactly 75 seconds, so your time at the halfway point should be 2:26-2:28. Your adrenaline rush will probably start to wear off midway through this one, and you'll start feeling it, but focus on your running form and keeping the pace.

Lap 3: Mentally and physically, this is the toughest lap for most people. More often than not, this is the one which will determine if you get your target time or not. Chances are, you will slow down from your original pace. In our 5:00 mile example, most people will run from about 77-78 seconds. However, since the first lap was hopefully strong, this puts us almost perfectly at 3:45, which is exactly on target. Nonetheless, it is important to make a conscious effort to keep pace on this lap, or else you will fall behind. Remember, your next lap is the last one!

Lap 4: This is it. You're almost there. That's what you need to be telling yourself at this point. You probably slowed down on your previous lap, so you need to really strut your stuff on this one and mentally push it to get to that time. Especially important is the last 200 meters- on most tracks, that's the final curve. All that can be said about this lap is that you need to mentally give it your all, and you'll make that target time.
When you get to the last 200 meters, kick it HARD You will do it.

Friday, September 12, 2008

4 Miles last Night - 34 minutes

put in a solid run last night despite pretty significant knee and back injuries. I basically decided to push through the pain and frustration and get in a good hard run. I feel surpisingly fresh today, which further frustrates me. These damn injuries are holding be back and its killing me mentally as well.

Thursday, June 26, 2008

Treadmill versus Road Running - and Gym Workouts

Followed up a day of road running with a treadmill day. Running on the road versus running on a treadmill is incredibly different. My Nike+ ipod even thinks so because it doesn't agree with the treadmill speed. I can knock out 6:20 miles all day on a treadmill, but running on the road I struggle to hit 7:45 miles. I know that putting the treadmill on an incline of 1 - 1.5 better simulates actual road conditions. I actually love treadmills for interval training and working up an intense sweat. I also find treadmills great for conditioning and cardio. I mean crank it up to 10.0 or higher and what are you gonna do? Stop? Nah, run till you can't and back it down till you are ready to go again.

Anyways, did arms two days ago. Joined LA Fitness yesterday. They have a pool to help with my triathalon training. I did a shoulder and leg workout yesterday. Not too sore yet, but it feels good to be back in the gym again. I'm taking my life and body back.

Wednesday, June 25, 2008

Past Few Runs have Rocked

I've been running pretty hard and am happy about it. Put in 4 miles 2 nights ago, running down Tuscawilla. Ran on the treadmill yesterday. Jacked the speed .1 every 30 seconds...

Wednesday, June 18, 2008

Back to Back 5k training runs

So I picked two random spots on my way home from work the past two nights and did layed down some nice 5k training runs. I am training for my first Orlando Area sprint triathalon, a soccer tournament (Sun Till Moon 6-aside) this weekend in Tampa and am trying to drop a few pounds. I quit drinking beers on weeknights and am going to get after it and start running again. I miss is hard for me to find the time to run, but I realize that is a lame excuse. I have run 5k's in under 21 minutes competitively but did these two training runs in 25 mins each. Pretty slow, but one day was raining and the other was typical Orlando summer heat of 94 degrees.

I hope to play for two teams in Tampa despite the brutal heat.

Tuesday, April 08, 2008

Running on Cruise Ship - 4 Miles on Grandeur of the Seas

Just got off a nice Royal Caribbean Grandeur of the Seas cruise and kept fit by running on the walking/running track on the 10th level and did some rock climbing, etc. It is possible before you get too fired up on drinks and buffet food to stay in shape and run on a cruise ship.

Keeping fit on a cruise ship? If that sounds like an oxymoron, then you aren't aware of the exciting, state-of-the-art fitness centers which are part of the many amenities on today's cruise ships. While traditional (and oh-so-fattening) midnight buffets have gone the way of the hula hoop and healthy menus are de rigueur on cruise ships, fitness programs and gyms on today's newest vessels help keep passengers buff and healthy. Really dedicated to fitness? Personal trainers can offer one-on-one help, but stationary bicycles, treadmills, and rowing, stair-climbing and Keiser pneumatic progressive resistance machines are all aboard for the do-it-yourselfer. A variety of free weights and dumbbells are also available. As a bonus, most of today's cruise ship fitness centers have been built with floor-to-ceiling windows offering wonderful vistas and a workout for the psyche as well as the body. Another plus: each cruise ship offers some form of jogging track, and for walkers, each ship also provides information regarding the number of laps around the promenade deck that equal one mile. An ideal way of working off calories is to avoid elevators, and use the ship's stairways.

Royal Caribbean International - Rock climbing, inline skating and roller blading are featured aboard "Voyager of the Seas", "Explorer of the Seas", "Radiance of the Seas", "Grandeur of the Seas" and the upcoming "Adventure of the Seas", while Voyager, Explorer and Adventurer offer ice skating as well. Fitness centers are open from 8:00 am to 9:00 pm and all ships in the Royal Caribbean International fleet feature state-of-the-art equipment and a jogging track.

Thursday, January 10, 2008

2 Mile Run (not on the treadmill!)

So I have been doing some treadmill running, but I finally got back on the road last night for a nice little 2.25 mile run. 8:07 pace. I ran at night and wore my running light (I highly recommend using an LED running light for visibility at night). Got home and had a beer with my neighbor and he told me he saw some flashing light running down the road. Guess it worked! Anyways, I am on the road again (again)! I rocked out with my nike amp plus. Love that thing.