Watch Dr. Greg's stretching video posted by Portland Fit running group. He's a chiropractic doctor at Clearwater Clinic Portland and helped me a lot with my ITB issue. Stretching is definitely one way to keep injury at bay and improve recovery after runs. I recommend doing the full suite that Greg dishes out in the three-part video especially after your long runs.
http://www.youtube.com/watch?v=EP77LvO1BG4&feature=channel_page
Thursday, July 23, 2009
Sunday, July 19, 2009
Portland Fit 25k Benchmark
Location: Portland, Oregon
Date: 7/18/2009
Time: 6.00 a.m.
Distance: 15.1 mi planned. Garmin Forerunner 305 reported 15.41 mi.
Garmin data: http://connect.garmin.com/activity/9095673
Following the first benchmark in this year's Portland Fit program which was the Helvetia Half Marathon, this second benchmark ups the ante by making us go 25k or 15.1 miles. With the half being the longest distance I've covered until now (PBIM 2008's tragedy does not count for its 25k), this would be my longest distance to run yet. The run was planned like an event; coaches and ACs marshalling the route, 2 fueling stations stocked with water, Gleukos, licorice sticks and chips. Members from Vancouver joined us and the group was bigger than usual.
The benchmark started off with something unexpected when a person who lived nearby screamed at us to turn down the volume of the speakers while Coach Celia briefed us about the run. I didn't think the volume was turned too high. Besides, if he could hear us then he wasn't sound asleep either. So he woke up partially by himself and probably stayed awake after that since he would have bumped up his heart rate through all the angry shouting. Never got to coming down to confront us as he looked at Coach Dave's 6"6' back. ;)
Some light warm up and off we went towards the Steel Bridge. Slow and steady with 11 minute plus pace for the first mile. Picked up the pace a little and held it there until we reached the Vera Katz waterfront on east Portland. Started doing some sub-10s after that and alternated with some 10:30s to keep the HRM reading from going beyond 170 bpm. The Springwater stretch went by quickly as I ran in the company of some fellow Reds. The group started to spread out due to varying pace before the first station.
By the time I crossed Sellwood Bridge, I felt like I was pretty much running alone. Adding to that was the 1 mile loop we had to do around Willamette Park that adds on to the mental anguish. Dave told us that the benchmark is "more psychological challenging than it is physically". As I ran that mile loop, I couldn't help but think if the course was specifically made to test us mentally! Inside, I knew that this was where the real show starts. The course is putting forth its challenge and it is time for me to respond.
I would in the later part of the day tell my wife that when a runner runs, the first hour goes by without much pain. After that, the "weakest link" or past/ rehab-ed injuries will start to be a bother. However, beyond 2 hours that hurt is forgotten because everywhere else hurts too. Multiple pains all over that the mind can either overload by servicing them, or the mind can choose to ignore them. As I ran towards Tom McCall Waterfront Park, I started to have walk intervals to bring my heart rate down to the 150s before running again.
Actually, the rest of the run became easier as I met more familiar faces and wasn't running alone anymore. Running up Raleigh towards home base, the legs have some kick in them left as I pushed myself towards the end. 2:48:14. My first 25k and I came back in one piece. :) And I couldn't be luckier to run this distance as a benchmark organized by the amazing folks at Portland Fit. Kudos to them for putting up the fueling stations and ushers along the course. They have definitely done a great job and better than some formally organized races. Now that the 25k is done, I can sit back and relax a little until the 30k benchmark... :S
Date: 7/18/2009
Time: 6.00 a.m.
Distance: 15.1 mi planned. Garmin Forerunner 305 reported 15.41 mi.
Garmin data: http://connect.garmin.com/activity/9095673
Following the first benchmark in this year's Portland Fit program which was the Helvetia Half Marathon, this second benchmark ups the ante by making us go 25k or 15.1 miles. With the half being the longest distance I've covered until now (PBIM 2008's tragedy does not count for its 25k), this would be my longest distance to run yet. The run was planned like an event; coaches and ACs marshalling the route, 2 fueling stations stocked with water, Gleukos, licorice sticks and chips. Members from Vancouver joined us and the group was bigger than usual.
The benchmark started off with something unexpected when a person who lived nearby screamed at us to turn down the volume of the speakers while Coach Celia briefed us about the run. I didn't think the volume was turned too high. Besides, if he could hear us then he wasn't sound asleep either. So he woke up partially by himself and probably stayed awake after that since he would have bumped up his heart rate through all the angry shouting. Never got to coming down to confront us as he looked at Coach Dave's 6"6' back. ;)
Some light warm up and off we went towards the Steel Bridge. Slow and steady with 11 minute plus pace for the first mile. Picked up the pace a little and held it there until we reached the Vera Katz waterfront on east Portland. Started doing some sub-10s after that and alternated with some 10:30s to keep the HRM reading from going beyond 170 bpm. The Springwater stretch went by quickly as I ran in the company of some fellow Reds. The group started to spread out due to varying pace before the first station.
By the time I crossed Sellwood Bridge, I felt like I was pretty much running alone. Adding to that was the 1 mile loop we had to do around Willamette Park that adds on to the mental anguish. Dave told us that the benchmark is "more psychological challenging than it is physically". As I ran that mile loop, I couldn't help but think if the course was specifically made to test us mentally! Inside, I knew that this was where the real show starts. The course is putting forth its challenge and it is time for me to respond.
I would in the later part of the day tell my wife that when a runner runs, the first hour goes by without much pain. After that, the "weakest link" or past/ rehab-ed injuries will start to be a bother. However, beyond 2 hours that hurt is forgotten because everywhere else hurts too. Multiple pains all over that the mind can either overload by servicing them, or the mind can choose to ignore them. As I ran towards Tom McCall Waterfront Park, I started to have walk intervals to bring my heart rate down to the 150s before running again.
Actually, the rest of the run became easier as I met more familiar faces and wasn't running alone anymore. Running up Raleigh towards home base, the legs have some kick in them left as I pushed myself towards the end. 2:48:14. My first 25k and I came back in one piece. :) And I couldn't be luckier to run this distance as a benchmark organized by the amazing folks at Portland Fit. Kudos to them for putting up the fueling stations and ushers along the course. They have definitely done a great job and better than some formally organized races. Now that the 25k is done, I can sit back and relax a little until the 30k benchmark... :S
Sunday, July 12, 2009
Running Movie Review: Without Limits
Title: Without Limits
Release date: 11 September 1998
Director: Robert Towne
Additional information on IMDB for this movie.
A biography drama featuring Steve Prefontaine, more famously known as "Pre" from Oregon, USA. The character of Pre is played by Billy Crudup. Pre is the famous medium distance runner from University of Oregon in Eugene who represented the United States in the 5k distance run in the 1972 Olympics in Munich, Germany. Famed for his "pure guts running" style, Pre always went all out to win a race as he was never contented in winning "the chicken-shit" way.
In Without Limits, his all-out-till-the-skies-come-crashing-down style forms an interesting tension between Pre and his coach, a man by the name William J. Bowerman (Donald Sutherland). Now, if William or more often known as Bill, named his company "Bowerman Shoe Company", all of us would have a mouthful everytime we refer to running gear today. Instead, Bill Bowerman called the company he founded, Nike.
The story briefly shows a young Pre being chased by his peers who picked on him due to his German roots and how he always outran them no matter what. Pre's excellent running in high school soon led him to Hayward Field where he trained under Bill Bowerman. The movie not only focuses on Pre only but also how Pre came to affect those around him with his beliefs on running and life.
Without Limits is a story about a great runner and a great coach, the dynamics in their relationship and ultimately how they propel one another towards greater heights. It brings to the viewer how running can be so powerful even off the track, into real life. The movie reminds us that in life, it is not only about winning the race, it is also about how we win the race.
Release date: 11 September 1998
Director: Robert Towne
Additional information on IMDB for this movie.
A biography drama featuring Steve Prefontaine, more famously known as "Pre" from Oregon, USA. The character of Pre is played by Billy Crudup. Pre is the famous medium distance runner from University of Oregon in Eugene who represented the United States in the 5k distance run in the 1972 Olympics in Munich, Germany. Famed for his "pure guts running" style, Pre always went all out to win a race as he was never contented in winning "the chicken-shit" way.
In Without Limits, his all-out-till-the-skies-come-crashing-down style forms an interesting tension between Pre and his coach, a man by the name William J. Bowerman (Donald Sutherland). Now, if William or more often known as Bill, named his company "Bowerman Shoe Company", all of us would have a mouthful everytime we refer to running gear today. Instead, Bill Bowerman called the company he founded, Nike.
The story briefly shows a young Pre being chased by his peers who picked on him due to his German roots and how he always outran them no matter what. Pre's excellent running in high school soon led him to Hayward Field where he trained under Bill Bowerman. The movie not only focuses on Pre only but also how Pre came to affect those around him with his beliefs on running and life.
Without Limits is a story about a great runner and a great coach, the dynamics in their relationship and ultimately how they propel one another towards greater heights. It brings to the viewer how running can be so powerful even off the track, into real life. The movie reminds us that in life, it is not only about winning the race, it is also about how we win the race.
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