RunningRamblings

RunningRamblings #18: Get on the Good Foot

RunningRamblings

If you are an experienced runner, you know this.  If you're new to the sport, you'll soon figure it out.  Every run is different and it's hard to figure out why that is.  One thing you can do to ensure you always put yourself in position for a successful run or race is to employ proper posture and breathing.  This week we take a look at a few simple things you can do to set yourself up right.

If you are interested in a WWH sticker, send an e-mail to the runningramblings@gmail.com, and I'll get one out to you as long as supplies last.

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Born to Run by Mellisa Ehtridge

All other music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.  This week we heard:

Winter Wildflowers by Jack Erdie

Always be the Moon by Hot Buttered Rum

Sweet Days by Tom Bolton

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following www.twitter.com/runningrambling.  Finally, you can visit the blog at www.runningramblings.com

Run Ansky Run, http://runanskyrun.blogspot.com

Running Podcasts Directory, http://www.runningpodcasts.org

Running from the Reaper, http://runningfromthereaper.blogspot.com

World Wide Festival of Races (October 11-12, 2008), http://www.worldwidefestivalofraces.com

Please send in your WORDS OF ENCOURAGEMENT for Phedippidations #156.  Call (206) 338-3211 say: “I’m from and I’m a runner.” Or send audio to steve@steverunner.com  Messages need to be be in no later than October 6th.

The Extra Mile Podcast, http://theextramilepodcast.blogspot.com.  Leave a comment for The Extra Mile at, (513) 397-0525

Just Under Two Weeks Left

Worldwide Festival of Races

The World Wide Festival of Races is just about upon us.  It's not too late to register for "The Kick the Couch 5K", "The Zen Run 10K", or "The Worldwide Half".  Even if you aren't fully trained, register for the 5K and make it a healthy walk.  Come out and join us the weekend after next as those of us around the globe participate in the best virtual-real running race in the universe.

From the Race Directors
This race is a free, non-commercial event for runners of all abilities, where everyone is invited to register, train and run with us in the spirit of friendship. The only requirement is that you sign-up to run an official road race or a route of your choosing on the weekend of 11-12 October 2008, and report the results on this website. Participation in the race will also include a 'virtual' race bib, goody bag and completion certificate as well as a community forum and final results listing.

RunningRamblings #17: Participate

RunningRamblings

Participation is the name of the game.  Get out to VOTE, get out to RUN, get out to PODCAST.  Just get up and get out!!

If you are interested in a WWH sticker, send an e-mail to the
runningramblings@gmail.com, and I'll get one out to you as long as supplies
last.

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All music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.  This week we heard:

Lifted by Mano Reza

It's OK by Junkyard Groove

The Fishing Stream by Jon Schmidt

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following www.twitter.com/runningrambling.  Finally, you can visit the blog at www.runningramblings.com

Run Ansky Run

A Mile with Me

Running the Narrow Path

Running Podcasts Directory

The Extra Mile Podcast.  Leave a comment for The Extra Mile at, (513) 397-0525

World Wide Festival of Races (October 11-12, 2008).

RunningRamblings #16: Pains in the Leg

RunningRamblings

As runners, we are all going to get slowed by lower leg pain at some point.  This week we take a look at the causes  and examine how to rehab and prevent these injuries.

If you are interested in a WWH sticker, send an e-mail to the runningramblings@gmail.com, and I'll get one out to you as long as supplies last.

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All music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.  This week we heard:

Flow by  Freaktet

This Time by The Crash Moderns

013 - Le piano trois by Torley on Piano

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following “runningramblings”.  Finally, you can visit the blog at www.runningramblings.com

Running Podcasts Directory, http://www.runningpodcasts.org

The Extra Mile Podcast, http://theextramilepodcast.blogspot.com

World Wide Half Marathon (October 11-12, 2008), http://www.worldwidefestivalofraces.com

Runners to follow on Twitter, http://blog.262quest.com/2008/08/runners-to-follow-on-twitter.html

RunningRambling #15: I'm Back in the Saddle Again

KntldsLklds5K_001

Well I'm finally back with a new show.  Don't expcet much from this one other then an explaination for my whereabouts and some decent music.  I'm back in action and looking forward to getting in many more miles!

If you are interested in a WWH sticker, send an e-mail to the
runningramblings@gmail.com, and I'll get one out to you as long as supplies last.

Direct link to show.

All music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.


This week we heard:
Mugatu pt. 2 by Freaktet
Want You Back by The Reveals
Introvert4 by base-box

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following “runningramblings”.  Finally, you can visit the blog at www.runningramblings.com

Confessions of a Runner
Runners to follow on Twitter
Running Podcasts Directory
The Extra Mile Podcast
World Wide Festival of Races,  (October 11-12, 2008)

Antietam Visit

Antietam Trip

Today we visited the Antietam National Battlefield in Sharpsburg, MD. Antietam was the scene of the first major battle of the the U.S. Civil War, occurring on September 17, 1862. It was also the bloodiest day in U.S. history with around 23,000 casualties.

If you are in the area, I highly recommend a trip to Antietam. It is closer to D.C. than Gettysburg, less crowded, and way less commercialized. However, you really ought to checkout Gettysburg too (on a different day), given it's historical significance.

Click the monument picture on the left for a few more shots of the site.

2008 Kentlands - Lakelands 5K

Kentlands_Lakelands_5K

Well it’s been a long time since I’ve produced a podcast – almost 3 months.  There are a couple of reasons for the lack of a show; (1) I’ve been injured and have only run about five times since RR#14, and (2) I started a new job which has taken up a lot of my time.  The good news for me on both counts is that the injury (Achilles) is getting better and I’ve been able to run a little.  On the job-front, as I get more acclimated to the environment, I’m finding everything a little less stressful.

I should have a new RunningRamblings out shortly.  In the meantime, this is just a quick post about the Kentlands/Lakelands 5K which was held this past Saturday.  Since the race is just across the street from my house, I felt obligated to run.  My injury is at the point where I could do that distance if I was careful, so I figured, why not?

Over 1,100 5K runners participated on the course that wound its way through the Kentlands/Lakelands neighborhoods in Gaithersburg, MD, just outside of Washington, DC.  I was rather surprised that the course was fairly hilly, although it may have just seemed that way since I’m pretty out of shape cardio-wise.

KntldsLklds5K_001

My goal was to just have a good time and finish.  Reinjury is not something I want to happen, so I wasn’t going to push things.  The race started in waves 1-minute apart.  I figured I would do around an 8-minute mile so I lined up with the second wave (7-8-min/mile).  The first wave was for elite runners and, while I am not an elite runner; that is where I would have been if I weren’t injured since my 5K pace would have been 6:30-min/mile or so.

Anyway, the race started without a hitch and the first mile went by in a quick 6:52.  During that mile, I started talking with a guy who was just getting back into running after a 5-6 year break.  He’s been back at it for about 6 weeks and is faced with overcoming a sedentary lifestyle and smoking, which he recently kicked.  Needless to say, he was in pretty good shape for the abuse he put his body through.  His goal was to finish in 21-minutes.

Mile 2 took 7:10 due to some hills (upward inclines) and us falling into a comfortable pace.  It was during the second mile that my lack of cardio fitness became apparent.  However, at the end of mile 2, we were just around a 21-minute finish.  So I decided to run with this guy as long as I could.  I don’t think he had a watch, so I was pacing him.  However, about a quarter mile into the third mile, I started to get winded.  Instead of dragging this guy down with me, I told him that he was in good shape as long as I didn’t catch him.  I wished him good luck and concentrated on getting myself across the finish.

Usually I end with a very fast kick.  Not this time.  It took all I had to finish the final half mile.  I was actually embarrassed for myself, but I tried keeping things in perspective since I haven’t really been running much.  When I finally saw the balloons marking the finish, I tried giving one final push but my tank was empty.  I lumbered on and crossed the finish to see the guy I had been running with waiting for me.  We congratulated each other and went our separate ways.  I’m hoping he met his goal but I think he may have been off by 30 seconds or so.

Well here’s how I did: 151 out of 1,180 runners; 23^rd out of 95 in my age group; with a time of 22:27 (7:14 pace).  Overall I’m very happy with that and encouraged that I can still salvage some of my remaining 2008 running goals if I’m smart about it.

 

OBX2008 - Moon Shadow

OBX2008

Click the house for more pics

Moon Shadow was the 2008 House

Corolla, NC August 16 - August 23, 2008

RunningRamblings #0014: It's Gettin' Hot In Here

PP10K

On the East Coast of the United States, the heat is here with a vengeance.  Last weekend, when it was comparatively cool, I recorded some tips for keeping cool and running smart in these crazy temperatures.

All music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.  This week we heard:
Nitelife on Mars by Freaktet

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following “runningramblings”.  Finally, you can visit the blog at www.runningramblings.com

Running Podcasts Directory, http://www.runningpodcasts.org

World Wide Half Marathon (October 11-12, 2008), http://www.worldwidehalf.com

RunningRamblings #0013: Running, Run/Walking

PP10K

Running, Run/Walking (Galloway-type method) or a combination of the two.  What's the best approach for you as you tackle runs of various lengths?  This week we take a look at the subject in RunningRamblgins #13.

All music on RunningRamblings comes courtesy of the Pod Safe Music Network at http://music.podshow.com.  This week we heard:
Sail Into The Wind 1 by abigguitar
All That I Know by Collective Soul
I Planned It by Jerry Criner aka Cryout

As always, I love to receive your feedback, which you can send to runningramblings@gmail.com.  You can also see my mostly running posts on Twitter by following “runningramblings”.  Finally, you can visit the blog at www.runningramblings.com

Running Podcasts Directory, http://www.runningpodcasts.org

The Extra Mile Podcast, http://www.theextramilepodcast.com

World Wide Half Marathon (October 11-12, 2008), http://www.worldwidehalf.com