Friday, February 25, 2011
No Group Meet tomorrow, Sat 2/26
There's no offical group meet tomorrow as most everyone will be in Louisiana for Mardi Gras. However Susie, myself and the kids are taking a road trip to White Rock Lake for biking and jogging if anyone wants to join. Lunch format is BYOPS - bring your own picnic stuff.
Friday, February 18, 2011
Group Meet Saturday 2/19
Hey Gang,
group is set to meet up at 10am tomorrow Saturday the 19th at 10am. And bring your bikes if you'd rather cycle than run/walk. Also, if you didn't get a chance to view the trail maps I've plotted here's the link again:
http://runkeeper.com/user/brentfarr/route
Should be pretty weather out, see ya on the trails!
group is set to meet up at 10am tomorrow Saturday the 19th at 10am. And bring your bikes if you'd rather cycle than run/walk. Also, if you didn't get a chance to view the trail maps I've plotted here's the link again:
http://runkeeper.com/user/brentfarr/route
Should be pretty weather out, see ya on the trails!
Wednesday, February 16, 2011
Inspirational videos
I've uploaded some quick videos we took at the Ironman in December of 2009. Susie's sister Jacque and our friend Julie Bradfield finished that race. These videos are meant to be inspirational. These women weren't long distance endurance atheletes / marathoners before training for this event. Just for reference an Ironman race is a 2.5 mile swim (typically) in open ocean, a 112 mile bike and finish up with a marathon. If you think you can't do something, think differently because you can!
Track Running
If you choose to walk or run on an standard olympic track then here are some distances for your general reference:
1 lap = 400 meters = ¼ mile
[437.44 yards] [440 yards]
2 laps = 800 meters = ½ mile
3 laps = 1200 meters = ¾ mile
4 laps = 1600 meters = 1 mile*
5 laps = 2000 meters = 1-1/4 miles
6 laps = 2400 meters = 1-1/2 miles
7½ laps = 3000 meters = a race distance
8 laps = 3200 meters = 2 miles*
100 meters = 1/4 lap (1 full curve or straight)
200 meters = 1/2 lap = 1/8 mile
300 meter s = 3/4 lap = don’t bother
600 meters = 1-1/2 laps = 3/8 mile
1 mile = 1609.3 meters
2 miles = 3218.6 meters.
Add 2-3 seconds to your 1600m time to get the equivalent for one mile.
1 lap = 400 meters = ¼ mile
[437.44 yards] [440 yards]
2 laps = 800 meters = ½ mile
3 laps = 1200 meters = ¾ mile
4 laps = 1600 meters = 1 mile*
5 laps = 2000 meters = 1-1/4 miles
6 laps = 2400 meters = 1-1/2 miles
7½ laps = 3000 meters = a race distance
8 laps = 3200 meters = 2 miles*
100 meters = 1/4 lap (1 full curve or straight)
200 meters = 1/2 lap = 1/8 mile
300 meter s = 3/4 lap = don’t bother
600 meters = 1-1/2 laps = 3/8 mile
1 mile = 1609.3 meters
2 miles = 3218.6 meters.
Add 2-3 seconds to your 1600m time to get the equivalent for one mile.
Guidelines & Recommendations
Self Manifest Today.
As a beginner you should prioritize sheer volume, the best fitness indicator is total miles by week.
If you can get multiple run/walks in a day and your body isn't pushing back, even better.
Dietary approach:
Eat samller portions.
Small snacks throughout the day, bananas, spinach, good juices and trail mix. Pho / Soup or salads at lunch. Juice clense for a week or two. Drops fat weight, raises metabolism. Supplement with Omegas and Probiotics.
Running Technique:
Use your calve muscles. Quads kick in on climbs but the calves should be your prime movers. If you tend to heel-strike, shorthen up your stride - try landing on your toes to the mid-part of your foot. This will help keep your ankles and knees healthier.
Running Pace:
Begin slowly. Gradually work up to pace during the first mile. This allows your body time to adjust to the pace demands. Finishing the run in a sprint, or atleast in tempo -- this is where you really burn up fat stores.
Running Mindset:
Be a child of Light: laugh and joke, talk and smile particularly in the beginning. Early stage stress can flood the body with adrenaline and quickly burn off higher energy stores. This is unnessecary. Level out by talking and laughing during the run and before. By lowering the early stress, you'll have more energy needed later in the run during climbs/demanding terrain.
Cross Training:
Cross training is very useful particularly when you've wore your joints sore in a previous effort but still need to get some cardio work in. Activities include: cycling, swimming, sprinting at the track is an excellent cross-train, stair-master, eliptical trainer, deep water running
As a beginner you should prioritize sheer volume, the best fitness indicator is total miles by week.
If you can get multiple run/walks in a day and your body isn't pushing back, even better.
Dietary approach:
Eat samller portions.
Small snacks throughout the day, bananas, spinach, good juices and trail mix. Pho / Soup or salads at lunch. Juice clense for a week or two. Drops fat weight, raises metabolism. Supplement with Omegas and Probiotics.
Running Technique:
Use your calve muscles. Quads kick in on climbs but the calves should be your prime movers. If you tend to heel-strike, shorthen up your stride - try landing on your toes to the mid-part of your foot. This will help keep your ankles and knees healthier.
Running Pace:
Begin slowly. Gradually work up to pace during the first mile. This allows your body time to adjust to the pace demands. Finishing the run in a sprint, or atleast in tempo -- this is where you really burn up fat stores.
Running Mindset:
Be a child of Light: laugh and joke, talk and smile particularly in the beginning. Early stage stress can flood the body with adrenaline and quickly burn off higher energy stores. This is unnessecary. Level out by talking and laughing during the run and before. By lowering the early stress, you'll have more energy needed later in the run during climbs/demanding terrain.
Cross Training:
Cross training is very useful particularly when you've wore your joints sore in a previous effort but still need to get some cardio work in. Activities include: cycling, swimming, sprinting at the track is an excellent cross-train, stair-master, eliptical trainer, deep water running
New Trail Maps
Saturday's Group Meet was a success!
On Sat, Feb. the 12th we had a good showing and group members seem to be getting comfortable with navigating the area trails. To help disseminate information on the trail routes available to you, I've created some GPS plotted routes along the area trails. To view visit the Runkeeper link below:
http://runkeeper.com/user/brentfarr/route
The RunKeeper site allows you to create & view routes and thier associate distances. In addition to providing sense of familiarity with trails new to you, it gives a ton of information if you are interested in things like running pace and elevation change information. RunKeeper uses google maps so the interface is familiar.
If you want to track your our walk/runs you can download the RunKeeperPro app for free to your smart phone. It has a very easy interface and provides audio cues during your run with pace and distance.
On Sat, Feb. the 12th we had a good showing and group members seem to be getting comfortable with navigating the area trails. To help disseminate information on the trail routes available to you, I've created some GPS plotted routes along the area trails. To view visit the Runkeeper link below:
http://runkeeper.com/user/brentfarr/route
The RunKeeper site allows you to create & view routes and thier associate distances. In addition to providing sense of familiarity with trails new to you, it gives a ton of information if you are interested in things like running pace and elevation change information. RunKeeper uses google maps so the interface is familiar.
If you want to track your our walk/runs you can download the RunKeeperPro app for free to your smart phone. It has a very easy interface and provides audio cues during your run with pace and distance.
Club Invitation
Attention Bipedals,
I’m taking the first step in starting a running club and I’m looking for running buddies!
I’ve already got 1 in the club so the groundswell is I’d say strong to medium strong.
Figured we could start small, maybe 2 – 3 mile jogs and adjust from there.
We’ll meet Saturday mornings at 7:30am at various trails and parks around the lake, there’s some great ones close to all of us.
This should be a lot of fun come spring when it gets nice out.
If you decide to join annual dues are $500 payable up front to me, Brent Farr in check or money order. I’m kidding its free.
Set your goal(s) at the outset. I’ve set a personal goal to finish a marathon this year but hey that’s me.
Whatever your goals are: to finish a race of a given distance, build stamina, lose weight, or just to get out of bed and start the day off in a positive way, it helps to have like-minded people around you encouraging you towards that goal.
Now to address some build-in excuses and their answers
· Races stress me out!! This isn’t a race. The point is to lower stress and have fun, so chat and laugh with your buddies.
Your pace should allow you to be conversational otherwise you’re probably going too fast.
Your pace should allow you to be conversational otherwise you’re probably going too fast.
· I’m a Single parent! No problem, it’s a kid friendly thing. We’ve been dragging our kids around the HV trails on Sat mornings for the last 2 years and its really kind-of an ass beating.
But that’s kinda the point, RunClub makes you glad you did it afterwards -- not like that last Jagger shot in Matamoras.
· Smoker? No problem, there’ll be a ciggy just waiting for you flame up at the end of the run and it’ll taste that much better.
· Overweight? Not an issue, slow and steady beats the hare every time and frankly we all could use a little toning up.
RunClub is for everyone and its free, healthy and positive! You can do it!
Our First Team team run is this Saturday January 15th at 7:30 Unity Park in Highland Village.
Hope to see you there!
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