Sunday, January 31, 2010

tri melon tri - woohoo!

Swimmer Craig "Mr. Phelps", biker Danelle "Woohoo Lady" and Larry "Old Broken Down Masters Runner" finished in an impressive 47:57 overall. Team "Where the Wild Wild Things Are" placed third in the coed division.  Great thanks to our timer Nancy "Fast Fox" Foxen.  After 1/2 mile swim in 13:10, Danelle gracefully transitioned to the beloved Schwinn Airdyne, where she turned in time of 18:36 for 7 miles.  Timer Nancy had to throw water on the rider and machine to cool them down and prevent combustion.  Propelled by Vibram duck feet, 40 laps of the 1/16 mile banked indoor track were delivered in 15:48 by QCRunner.

Congratulations to Sarah A., Mario G., Alma B., Joe T., Dave T., Connie M. and all the other participants, as well as Nancy F., Teri L., Charles P.  for volunteering.  Plus everyone else, especially Mel Steckel and Del Wagner and the staff of the Muscatine Y and Harper's Cycling for putting together a great event.

-Larry


Created with Admarket's flickrSLiDR.

Wednesday, January 27, 2010

Barefoot runners avoid impacts


How in the devil I am supposed to run outdoors all winter in the duckfeet has not yet been addressed.  Running in thin soles no grip on ice is a lesser form of suicide I care not partake of right now. Metal screws not so good in thin soles. Ouch. For now, like 'cookies are a sometimes food' for Cookie Monster on Sesame Street, I limit the Vibrams to treadmill duty.

 "Those $150 supercushioned running shoes you just bought? They may be predisposing you to lower leg and foot injuries like plantar fasciitis, a new study suggests. Researchers analyzed the forces that occur when runners hit the ground heel-first (as is common when wearing modern, cushioned shoes), and mid- and fore-foot first (more common among barefoot runners). The heel-strikers came down harder. "Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners," the authors wrote in a study published in Nature."- US News.


It's all over the net.  Harvard Biologist Daniel Lieberman's study from the Journal Nature is out. The non-Ph.D version here.
-Larry

Saturday, January 23, 2010

of fitness and friendship

Observation made today during long run with long time training partner.  Between college in my early 20's and the time I discovered that geeks can run in my late 30's, I simply could not recall making a single lasting friendship.  From high school, and college  - yes.  From the time after fitness entered my life - yes - in spades.  For the roughly 15 years between - no.

So to high school friends from 20 plus years ago who I recently talked to, that's what happened.  Transformation from sedentary nerd to still geeky endurance athlete, from navel gazing introvert to...navel gazing extrovert.  Depressive tendencies finally corralled. Obsessiveness channeled in socially acceptable way. Scales fall from the eyes.

Like suddenly finding oneself in possession of a high performance auto.  Still trying to see what this thing can do.  Helluva lot of fun, especially with the company I have found doing it.

-Larry

Start running and watch your brain grow



My head big enough, so I am told. 

...Scientists are unsure why exercise triggers the growth of grey matter, but it may be linked to increased blood flow or higher levels of hormones that are released while exercising. Exercise might also reduce stress, which inhibits new brain cells through a hormone called cortisol....

-Larry

Monday, January 18, 2010

mobile marathon - garmin raw data

Relatively happy with nearly even splits. Enthusiastic 6 days straight running between Christmas and New Years probably did not help taper. Note healthy rolling hills in middle 3rd of course.  Probably worth a few minutes.  Mountains they were not, but increase effort they did.  Thirteen marathons and about 28 minutes improvement.   Momentarily satisfied.  Thanks to all.




Monday, January 11, 2010

mobile marathon race report

The Mobile First Light Marathon was a very nice small city marathon, held on the coldest day in it's relatively short nine year history.  There were fewer than 500 marathon runners, and perhaps an equal number of relay and half marathoners. At ten minutes before race time, I was in the lobby and bathroom of the adjacent Holiday Inn. Temperatures were in the high teens, with a brisk north wind.  I made small talk with runners, most from out of town it seemed.  Few pictures.  Today was serious.  Today was for time.

Shed my jacket and tied it inside of mile 1, shielded by neighborhoods and buildings.  The jacket had been over the mountains, was patched by my wife, and I wasn't about to throw it away.  Easy talk up until about mile 5-6.  Talked to an Air Force radar expert about live oaks and the USS Constitution "Old Ironsides."  Met a first time marathoner who worked in the local ship yards.  Chatted with an ultra runner from Seattle about the Quad Dispsea 28.4 miler in California.  I eventually settled in with a woman doctor from the Florida Panhandle.  We exchange run stories and life stories much of the rest of the race. No surprise to those who know me.  I always seems to end up in stride with fast women.

The middle third of the course is dominated by rolling hills up to elevation 200 ft or so, several parks and the University of Southern Alabama campus.  Took in the scenery, and was surprised to see construction happening on a Sunday morning.  A nice tall bell tower or carillon was going up on the campus, with piles of red clay soil everywhere.  Dark blood red, a color you don't see up north in the earth.  And in contrast to other places on the Gulf Coast, they bury the dead below ground.

The final 6 miles, "the second half" I am reminded by my running partner, are downhill or flat, but straight as can be back towards downtown Mobile. Cruelly straight, like you are standing still. Time to get quiet, time to dig.  This always hurts.  It hurts like hell when you are going for time, and you want nothing more than it to end.  Mantras, mind games,count strides, run to the next stop light, focus on catching the guy ahead.

Final turn, final mile.  Pick it up.  Right foot starts to cramp, good blister starting on little toe.  Damn toe socks are supposed to stop that.  Push across the line.  3:40 and change by Garmin, even splits. 26.4 miles, not terribly long for gps. 5 minutes improvement, gotta be happy. Something in the tank, but not much.  Horribly afraid of cramps and crash, so held something back just a wee bit. Not too much.  I have to work next day. Say some pleasant goodbyes to new run friend and her family.  Stumble off to the hotel for a hot shower.  Hope to find out how my long time training partner did at Disney.

A good race that I would do again, with hopes of a warmer day.  Weather on par with a normal winter day in Northern Illinois isn't what you expect for the Mississippi Gulf Coast in January.  A well run, low key event that served to make me comfortable and relaxed.  "Incremental improvement" continues.

-Larry

Wednesday, January 6, 2010

so you think you have a hard core?


From Feb 2009 Runner's World..."Get into a plank position with elbows, forearms and toes on the ground and back flat. Hold position and jump feet about 18 in either side, then jump back together.  Thats one rep.  Do as many as you can without stopping." Grade yourself here...

-Larry

The Best Walking Partner: Man vs. Dog


From the NY Times...."To the surprise of the researchers, the dog walkers showed a big improvement in fitness, while the human walkers began making excuses to skip the workout. Walking speed among the dog walkers increased by 28 percent, compared with just a 4 percent increase among the human walkers."

Our dogs are eligible for social security, measured in dog years. The response to outdoor exercise is initial sprint, follow by sit down strike.

-Larry