Spence Green

التكرار يعلم الحمار

I work at Lilt. In addition to computers and languages, my interests include travel, running, and scuba diving. more...

Running

without comments

Listed below are my current race calendar, past results, and some distance running tips. Prior to 2003, running was an incidental activity meant to develop my fitness for other pursuits. A back injury in 2001 ended my formal athletic career, and for two years I lacked a competitive outlet. For the sole reason of “seeing if I could do it”, I entered the 2003 Atlanta Half-Marathon and found the sense of accomplishment after the race to be motivation for further improvement. Since then, I have raced at every distance between the 5k and the marathon. I run approximately 50 miles per week.

During my time in Baltimore, I ran with TTWSS. Since September 2008, I have been associated with the Asics Aggies.

2011 Race Calendar

16 January 2011 — 13.1 Marathon Los Angeles

20 March 2011 — LA Marathon

6 Novemeber 2011 — ING New York Marathon

Past Race Results

Click here

Distance Running Notes to Self (How to use these tips)

  • Keep a training log — It has both analytical and motivational value. Record off-days so that you can detect periods of overtraining.
  • Make a training plan — If you have no formal experience with running, then I recommend that you purchase a book. I have well-thumbed copies of Daniels Running Formula and Galloway’s Book on Running on my shelf.
  • Run with a group — The presence of others will not only make training more enjoyable, but also dramatically improve your fitness. I notice a 5-10 second difference in my mile-repeat times between sessions with my training group and individual workouts. Avoid social running groups and “the hash”. Run with people who run.
  • Run known routes — The focus of a training run should be on pace maintenance, not navigation. Experience has shown me that I can run longer, faster, and with greater enjoyment if I do not have to think about where I am going. A local running group and MapMyRun can help you find routes in your area.
  • Develop a “medication” plan — Runs that exceed 45 minutes require mid-exercise hydration and nourishment. Study your body’s reaction to such runs. When do you get hungry? When do need water? Make a plan to keep your body at optimum performance. I currently use Gatorade with added salt, Hammer Nutrition Endurolytes, and GU energy gels in rations that depend on the temperature and my rate of exertion. Buy a CamelBak or other form of streamlined sack to store these items.
  • Get fitted for shoes — Go to a local running store and tell the salesperson your running goals. Mention and physiological problems that bother you during running (e.g., back pain, arch pain, shin soreness). Get the person to observe your stride. Do you pronate? Do you need heel pads? After you have a good pair of shoes…
  • Buy shoes on Eastbay — A pair of shoes only lasts for about 300 miles. If you find a model that works for you, then buy them in bulk on Eastbay. Once the shoe goes out-of-season, you can purchase pairs for around 30% off.
  • Buy wicking socks — Don’t run in cotton socks. Your feet will get wet and heavy on longer runs. I use Nike DriFit socks, which sell for about $5 / pair.
  • Make a nutrition plan — You need not count calories to succeed in running. Instead, focus on glycogen replenishment. As your mileage increases, you concern will become the consumption of enough calories, not too much. I eat 5 meals a day to keep my metabolism sated. Raw peanut butter is my favorite snack. Consider a book on endurance nutrition such as Eating for Endurance.
  • Run — Cross-training does aid fitness, but only running–often and with great intensity–makes a runner. Never underestimate how enjoyable it is to be good at something.

Written by Spence

September 3rd, 2008 at 2:25 pm

Posted in