Road Runner Sports - GREAT DEALS!

11% Off RRS Gear Plus Free Shipping_468x60

Thursday, July 28, 2011

Realize Your Passion

I was reading a guest post on Zen Habits by Mr. Scott Dinsmore of LiveYourLegend.  It made me realize how important creating and keeping our passions alive is in our desire to succeed.  Here are a few of the points from Mr. Dinsmore's list that meant the most to me.  Click on either link above for more.

"Passion is contagious.  People who dream as big as you or bigger. They provide fuel for our passion and make the unimaginable imaginable.  They expect great things to come of their efforts and so will you."
This point justifies joining running or triathlon clubs. Surround yourself with those passionate people of the same interest.

"Create space in your life.  In order to be creative, to think of new ways to challenge yourself, you need space to be alone with your thoughts.   Let things flow freely.  Allow yourself time to dream."
This point triggered an "OH YEAH" moment with me because I solve problems while alone on my runs or in the car.  Any place I can be alone with my thoughts, creativity awakens.

"Scare yourself - live outside your comfort zone.  Passionate people thrive off uncertainty.  They desire the challenge. Do something mildly uncomfortable daily.  Be vulnerable.  Push the limits and live with excitement."
I was brought up with a father who constantly took challenges in life: physically and professionally.  He achieved success with almost everything he did. There was never a failure, just a learning experience.  That's the way I want my life to be.  A daily dose of excitement which breathes more successes than failures. But I will take the failures as they come.  They will build a stronger me.

"Continue to Learn.  Become obsessed with learning everything you can. New skills, approaches, ideas, everything will feed the brain.  Be a sponge".
There isn't a day that goes by when I don't want to read or learn something new.  I want to age in a way that allows me to keep growing and fosters a healthy mind.

"Everything you do, everything you try, everything that does or doesn't work out, whether you like it or not, it's all an experiment.  It's up to you to decide to learn from it.  That's the ultimate daily practice."


For more, go to www.applecrumbles.com

Wednesday, July 20, 2011

Just keep going

If you run in the early morning hours, there will be those days when it's tough getting yourself out from underneath the sheets.
The alarm sounds "Didn't I JUST set that?"  and you shut it off.  You think "I don't want to get up yet" and your mind continues to go back and forth reasoning why you must run and then coming up with an excuse not to run.  Before you know it, 15 minutes has passed.  If you're going to get that run in before work, you have to get up NOW! 

Maybe you're like me, struggling with the thought of getting my body into running mode right up until the Garmin is on my wrist.  Once I hit the road, I'm into it.  The first 3 miles are warm up miles when my mind says run but my legs say stop.  That's the other hurdle to cross.  Now I'm running.

The schedule says:  8 miles.   As I run along, my thoughts drift to the dog that will need to go out and most of the time, runs with me.  But he has a day off and is still asleep beside his other master in the cozy bedroom.  I start to make excuses to shorten my run.  "I can do 6 miles then 2 easy with the dog".  As I get to the 5 mile point, I begin to ADD miles.  "I'll do 8 miles then an extra 2 with the dog".   Inevitably, the longer run wins out.  I just keep going and it feels so good.  The morning was made for running and I'm left with feelings of accomplishment.  Now I can do anything on this day. I think I'll reach for the moon!
SOURCE

For more, go to www.applecrumbles.com

Tuesday, July 12, 2011

Utica Boilermaker 15K Road Race 2011

The Utica Boilermaker 15K Road Race is a fun, longer distance run with so much crowd support, you lose yourself in the excitement.
Whether a spectator, a runner, or a race worker, you will have a great time in this annual weekend long event.
Beginning on the Friday with the Fitness Expo


Kid's races, distance walks, and other events on Saturday, finally culminating in the Boilermaker 9.3 mile road race on Sunday.  A terrific afer party with Beer, Food, and over 30,000 people.  Fun, fun, fun!

A Personal Experience in Running the 2011 Boilermaker:

As usual in a race, three finish time goals were set in my mind:
1:10 = Highly unlikely but it might be worth the effort if "all stars align"
1:12 = Aggressive, but do-able.
1:14  = Last years time.  Nothing to get upset about but would like to see progress.

After picking up the race packet from the Expo on Friday, my bib color was yellow.  This meant I was in a corral one behind the assignment from last year.  I let this bother me.  In reality, it didn't make a difference and it should never have upset me in the first place.  After all, running is for fun and fitness. The 9.3 miles was going to be run at my best whether I was behind 100 or 10000 people. 
DSC00444
It’s how you run after you cross the starting line.

The starting line:   A mass of people.  For first timers in a large race, the sea of people might be overwhelming, causing nerves to get out of hand.  Relax.  All those people are out there to do the same thing you're going to do:  run a fun race the best they can.
boilermaker start
The start is well organized with officials being very strict regarding bib color and corral placement.  Don't try to sneak up in rank, it won't happen.  You can however, move behind to run with friends or family.

Speak to other runners and relax, take your mind off the job at hand until it's time to go.

The wheel chair gun goes off at 7:45 am.  The rest of the course begin at 8 AM and it's usually a few minutes until average runners cross the starting line.  Be patient.  Walk.  Don't try to start running with a wall of people in front of you. 

The pack won't loosen up for a couple of miles so the best bet is to run within the crowd as opposed to trying to skip to the grass and around.  You'll end up running more than a 15K.  Allow the crowd to control your initial warm up pace.  Take the first 5K (3.1 miles) slow, as a warm up.  Turn it on when you escape the masses.
DSC00441

Immediately, the crowd is on your side. They cheer for you beginning at the .1 mile mark. That's .1 not 1!  AND.. they will be with you all the way, the rest of the 9.2 miles.  Enjoy it.  Let the crowd fuel your run.

Because the Boilermaker begins with a slight incline, it may be a hard start.  Don't stress. Your legs will warm up and you will find a rhythm.  Take in the bands, the music, the dancers.  Run for fun.

Running Fuel:  Three to four hours before race start:   I had half an Ezekiel bagel with half a banana.  A bowl of oatmeal with a small piece of fruit works for a lot of people.  I don't recommend cereal with milk because dairy products (milk) can cause stomach upset. 
Before the gun,  an energy drink or gel is a good choice.
Between miles 3 to 5 and when a water stop is available, take another gel. Gels must be washed down with water or Gaterade.

Because the Boilermaker is run in July and typically warmer weather, it's important to take water or ice at each of the stations.  I hit all but 3.  It seemed like water was available every mile.

There are a few inclines.  Take them slow and enjoy the desents.  Don't push hard on the down hills. Allow gravity to take you.  You will only gain about 5% on the down hill and you'll lose 10% on the up hills. It's best to train for up hill running so you can take those hills strong.

DSC00442
The flats allow a runner to get in rhythm.  Set a pace.  Focus on the run.  It's during those "focus" times when I'm pushing hard that I begin to remember my pace goal.  I promise myself if I achieve it, I'll never run again.  But we all know that will never happen.  If I get my goal pace, I'll run harder the next time.  Set my goals even higher.

Turning up towards Utica College, at about the 6 to 7 mile point, is the third challenging incline.  It's gradual but it's long.  Dive into the sprinklers when they are offered.  Take water, focus on pace but run strong. 
So Close!

Some say the last 1 1/2 mile to 2 miles seems the longest.  That's most likely because of the heat, because you've been working hard.  The finish line is within reach.  Go for it!

My official NET time:  1:13:01.  This was my 2nd Boilermaker and it was a Personal Best. 
Splits – per Garmin:
1.  8:01 – Jell-O legs
2.  7:40 – Saw my parents.  WAVE! *The first time my parents have seen me run a race.
3.  7:50 – on towards Valley View.  I can’t tell you how many times I’ve run this road.
4.  8:03 – Into the golf course and up the hill.
5. 7:02  *Whoo- Whoo! (it was a down hill…I must confess)
6. 7:33 – Genesee Street and Sunset Ave.
7.  8:20 – To Utica College…chug, chug, chug
8. 7:33 – Doooowwwwnnnn, we go again.
9. 8:05 –That last mile. Just….Keep…Going.  Don’t stop for anything.
.3.  7:10 – The finish line is within reach.

Finished 1723 out of 11043(from the Utica OD). 31 out of 474 in my age group (from the Boilermaker site), 292 female.

DSC00443

time
If you ran, hope you had a GREAT race. See you next year!

Saturday, July 9, 2011

Prepare to Race with your Mind

From the "Lore of Running",

equally as important as all those road miles, is the ability to race with your head. 
1.  During training sessions:
  • Set realistic goals
  • Flexibility - adjust to the unexpected
  • Control anxiety
  • Visualize the race and key points along the way. Stategize.
2.  During the race:
  • Set race goals by putting more effort into the race than in your training.
  • Plan race strategy based on race day factors such as weather, the way you feel phycially, etc.
  • Take deep breaths to relax and, again, control anxiety.
  • Don't worry about the competition. It's your race and no one elses.
  • Take charge of your body and mind from the beginning of the race. Don't allow for mistakes you know will impede your success e.g. going out too fast.
  • Allow for the unexpected and adjust.
  • Maintain focus on your body. Concentrate on running form, especially as fatigue sets in.
  • Give maximal effort, regardless of the result.  If your behind your goal pace, keep going. Don't give up.
  • If you give it all you've got, and you know you did, then you have performed as expected. You've run a great race.
3.  Post Race:
  • Learn from every race. Review and adjust for the next race.
  • Be pleased with your effort and move forward. 
As Roger Bannister wrote "The things a man learns for himself, he never forgets...The things a man does by himself, he does best."
Good luck in your next race.

Tuesday, July 5, 2011

The Boilermaker 15K Road Race

The annual Boilermaker road race will soon be here.  Sunday, July 10, 2011 at 8 am 13,000 runners will assemble on Culver Avenue in Utica, NY.  There will be spectators lining the roads, all 9.3 miles.  The crowd support is outstanding for this race.
Make sure to come back and visit as I post my experience running this great race for the second time.  Will I beat my time? Will I match my time?  Will the weather be 90 degrees by the time we finish?
Make sure to come back and get all the answers.

Last years Boilermaker after party from Saranac: