FRS.blog

Everybody gets dinged up every now and again.  Now seems to be my time.  After training weeks for a half marathon just 3 weeks out I am diagnosed with tendinitis in both my knees.  Pain was pretty bad and I am now sitting out the race and playing a supporting role for my wife and friends as they run.  But thanks to modern medicine I am already on the mend and targeting my next race.

I see many folks just pack it in when they get banged up.  Say well obviously this sport isnt for them.  Central Florida Running doesnt always lend to the easiest surfaces on our legs.  Our trails are asphalt not hard packed dirt so sometimes we will feel the result.  But it is more productive to learn from the injury than just pack it up and go home.  For example, I was reminded of the benefits of cross training.  I need to spend more time on the bike and doing some weight training to strengthen my legs.  This will help strengthen my knees thus avoiding this problem again, but I need to be diligent.

So don't just take your ball and go home, learn from your injuries and get back out there.

Believe it or not we do actually have Winter in Orlando.  Albeit not as cold as many places in the country it does come.  However this year it seems we are getting colder weather earlier than normal.  Those of us that typically are still our running in Orlando in sleeveless tops and shorts have already dawned the hat and gloves to stay warm.  Don't mistake this for any sort of complaining.  On the contrary most of us have been enjoying the change and we hope to actually have some cooler weather here instead of our normal 3 to 4 weeks of Winter and then thrust into Spring/Summer.

So for those a bit timid to get out in the "cold" to run, just look at those folks up North out running in snow and ice, and enjoy the fact that running in Orlando this time of year is the best running weather around.  So lace up and get out on the roads!

Its seems that there are "runners" out there that think if you ever walk during a run you are not a real runner.  I find that this could not be further from the truth.  As I was out running with our Half Marathon training group last Saturday, I noted to myself that my body was just not feeling up to it and not really responding for whatever reason that day.  Although on long runs I typically do take 1 minute walk breaks this was a 7 miler and supposed to be a short run, but I found that I needed to take multiple walk breaks just to get through it.

What I always find interesting when I take walk breaks is that it doesn't affect my time all that bad.  Now if I am going out trying to qualify for Boston then I may need to re-think this, however when I am taking walk breaks and my finish time only suffers by 3 or 4 minutes, I can live with that, especially if I am having a bad day.  Also as I get older (and I am not that old) I am adding to my running longevity by taking walk breaks because its easier on my legs to offer them a bit of recovery during runs.

I have never been a speed merchant while running.  Don't know that I ever will be.  But I do know that I have found much more enjoyment in my long runs when I am able to take a short walk break and enjoy my surroundings that much more.  And yes, I still consider myself a runner.

This is a question we get at least once a week if not more.  What is the best running shoe out there?  The million dollar question.  And the answer is.....its up to you to decide.  As many of you know that have come into our store, we go through a very thorough fitting process.  We look at your arches, watch you walk, and use video gait analysis to further narrow down what would be the best shoe for you.  However once we get down to the final choices it really becomes about what shoe fits your foot the best and performs best for you.  Some customers will come in and swear to the grave one brand over the other, but the fact is there is alot of good technology out there these days and most of the reputable shoe companies are doing good work in their research and development to put out high quality products.  This is why we bring you more than one brand choice instead of just bringing one shoe out and telling you this is the one for you.

There are some stores out there that may advertise they will tell you the best shoe for you, but take that with a grain of salt.  What they should be doing is putting you in the right category of shoe, but letting you choose which one you like the best on your foot.  That is not to discount any input the seller has, because after all we look at alot of feet in shoes, so there is cause to listen if we watch you run or walk in a shoe and see it may not be working well for you.

The important thing to remember is first get fitted properly.  But when you stand in front of the shoe wall keep an open mind to the different technologies each brand brings to the table and try on at least 3 to compare.  As I said before, there are alot of really good products out there these days, more than even 5 years ago.  So again, what is the best shoe out there.........you fill in the blank.

In the sport of football once the offense gets within their opponents 20 yard line driving to the end zone its referred to as the team being in the red zone.  This is because you are almost there but its about to get tougher because the defense is going to step it up to stop you,,,so the question becomes can the offense get to the end.

Over the years I have notice a red zone of training.  Training is relative to each person.  Some people consider training for their first 5k to be difficult, while others feel the same about a marathon.  Regardless I think most people enter the red zone of training.  When you begin training, especially if you begin with a group of people, there is this excitement.  You have set a goal, you are working with others to achieve a common goal, everything is fresh.  A few weeks into training you start to see some improvement in your performance, you are feeling good about yourself.  Then you enter the red zone.  The red zone is that point you reach a few weeks out of the event and you are sick of training and ready to get to the start line.

This is the real test.  Its time to test your mental toughness.  Can you push through the red zone to get to the race.  Many people will opt to quit.  They get tired, think they can't do it and their done.  You have to keep a positive mental attitude during this time.  Think about all you have invested in yourself, your time, your efforts, and sometimes even money.  Think about how far you have come and how little you have left to go.

In Ironman training, a common thought is that the training is harder than the race.  I have found this to be true.  If you stay committed and get through the training, race day will take care of itself.  So next time you enter the red zone of training, tighten your belt, stay positive and get yourself to the race.

Ok, as many of you know Amy and I spent the better part of our engagement training for an Ironman while at the same time getting our store up and running.  And for the most part our only honeymoon was going to race at Ironman Coeur d'Alene in Idaho.  Well it was a bit of a surprise when Lake Mary Life Magazine called us wanting to do a short interview with us about the whole experience.  Now most of the time Amy and I are pretty laid back about the whole thing, we enjoy talking about the experience but don't want to cross a line of talking about it too much.

So when Lake Mary Life called I wondered how they found out, and I learned it was a phone call from a family member who shall remain nameless - - (MOM) - - that wanted to brag on us.  So at the risk of boasting I thought why not enjoy a little attention afforded us for all of our hard work.  So here it is if you are so inclined.

http://www.lakemarylifemagazine.com/viewArticle.php?articleId=1495

 

As we get closer to the holidays we will find multiple holiday races popping up everywhere you look.  This is a good thing as it brings many people out that would not normally come out to do a 5k event.  The best part is there are many choices and distances to choose from.  Typically you are always going to find a 5K event (3.1 miles), but some may be fun run type events that are not timed other than the clock at the finish line and the Timex Watch on your wrist, while others may have timing elements to them that allow for age group awards.  Either way you cannot go wrong.  Central Florida Running season offers some great choices all throughout the December Race time.

So as the holidays approach, look at your local race calendar and choose a race that you and some friends and family can participate.  Its a great way to feel better about all the extra food you are eating during all of those holiday parties!

This past weekend was a great example of why running with a group or a partner is much better than running alone.  Our group headed out Saturday morning for a 7 mile run, I typically run somewhere in the middle of the pack.  As we came up to a corner I heard my name, and saw one of our faster runners limping on the sidewalk with another runner standing with her.  She hadn't seen a large rock in the dark, stepped on it and turned her ankle really bad.  We made sure someone stayed with her and I ran back the 2.5 miles to the car to come and pick her up.  Now I had to cut my run short, but I was motivated to get back to the car to help her so although short on miles, I ran a harder pace,,,so I guess in the end I still got a good run.

Had she been alone, she would have either had to find help from a stranger which is not always safe, or hobble on a very painful ankle back 2.5 miles to her car.  Either scenario doesnt sound all that great.

If you have the chance find a group to run with, or at least try to find a running partner.  Sometimes because of schedules or other committments you will run alone but remember the more the merrier,,,,,and safer.

It's very common for many of us to suffer from a lack of motivation.  Sometimes we just need a break from training.  I was talking to a gentleman in the store the other day that I think could eventually be looking at some burnout.  He just starting running in the last 11 months and runs 7 days a week.  I asked him why he chooses to run every day and he replied because he doesnt want to take time off for fear of losing fitness level he has attained.  I think this gentleman may be on the road to some burnout.  I suggested to him that he may want to consider giving himself 1 to 2 days off a week to allow his body to recuperate and that he would not lose any fitness in doing so.

But somtimes we do need a break to get re-energized.  I find that when I take a small break, mentally I am more ready to go when I start again.  Amy and I stay very busy between the store, training, and just trying to have our own life, so there are times when we just decide to do nothing all day long.  Its a good break and relaxing albeit just for one day.  We shouldn't dread times of rest but rather look forward to them in a effort to keep things balanced and healthy.  Here are some tips to stay motivated.

1. Set some realistic goals.  Put a race on the calendar.

2. Run with a friend.  Easier than going it alone.

3. Take 2 to 3 days off.  You will not lose fitness in that amount of time.

4. Cross Train.  Give your body a break from running by taking a week to cross train such as cycling or swimming.  Throw in some weight training if you prefer.

5. Run without a watch sometimes.  It may drive you type A's crazy at first but its a good way to keep the fun aspect in the activity.

These are just a few easy suggestions, but remember if you get burnout or injury from going too hard then you will end up taking off much more time than you really wanted in the first place.

 

As we do every Tuesday morning at 6am, our Half Marathon Training group met at the store to go for a run. Today we did 5 miles incorporating a bridge crossing twice. I must admit I am very proud of how our training group is doing. We have around half the folks that have never done a half marathon before and its great to watch them progress. We can see vast improvements in performance and confidence as the program has continued.

Our group is split between the OUC Half Marathon, and the Disney Half Marathon. So we are all looking forward to the opportunity to share experiences and stories from both races here in Central Florida.