Saturday, December 12, 2009

12 Days of Christmas for Runners

This was something goofy I wrote last Christmas time. Thought I would repost it!

If runners had a 12 days of Christmas it would look like this...

On 1st first day of Christmas Santa gave to me 1 pair of running shoes!
On the 2nd day of Christmas Santa gave to me 2
pairs of stretchy gloves
On the 3rd day of Christmas Santa gave to me 3 miles of speed work!
On the 4th day of Christmas Santa gave to me 4 safety pins to clip on race number!!
On the 5th day of Christmas Santa gave to me 5 EASY MILES!!!
On the 6th day of Christmas Santa gave to me 6 miles of tempo run...
On the 7th day of Christmas Santa gave to me 7 miles of hill repeats
On the 8th day of Christmas Santa gave to me 8 x 600 meter sprints!
On the 9th day of Christmas Santa gave to me 9 bottles of gatorade/powerade!
On the 10th day of Christmas Santa gave to me 10 nagging injuries/pains
On the 11th day of Christmas Santa gave to me 11 miles of a long run!
On the 12th day of Christmas Santa gave to me 12 x 400 meter sprints...

Monday, December 7, 2009

"Real Rookies" Keep a Beat on Running

Real Rookies Keep a Beat on Running

Once in awhile an idea comes a long that I just feel the need to share with all my fellow friends and runners. That idea my friends is one that was hatched up by Corey Chapman and Mike Deming called, "Real Rookie Running."

Normally you talk to runners and all you hear about is their pr's or how many miles they did in a week and for me it's the same ol blah blah. I even myself fell into that mold. When I listened to the initial podcast of "Real Rookie Running", I was reminded about a fresh look. I remember when I was in the back of the pack and not competitive and I had a love for the game so to speak. I remember finishing 5k races way in the back early on and finishing with a feeling of vindication. That is what RRR has done for me. It has reminded me about why I stepped on the starting line in the first place. Thanks guys for doing that for all of us. It has also given me the strength to remember how good victory felt as well!

What is Real Rookie Running?

I can't explain it any better than I already did. The gents will be doing podcasts about running. A look into their running, special guests and local events. It's something you really need to just check for yourself.

How to Become a "Real Rookie"

go to

On Facebook at


You can also download podcast on ITUNES! Subscribe today!

Monday, November 30, 2009

Run4Life Christmas Raffle

Run 4 Life Christmas Lottery Raffle

We are having our Run4Life Christmas Raffle. Tickets are $1 per ticket or $20 for 25 tickets! Winner gets a 3.5ft Blue Pre-Lit Christmas Tree with $100 in scratch off instant lottery tickets on it! Proceeds go to help pay for 501c3 status and if we get enough some help with insurance for events! We will carry the tickets on us. You can also get tickets at Landers Chiropractic on South Street in Auburn,NY. Drawing to be held Monday December 21, 2009 at Sound Monkey Music Store on 12 South Street. 4pm Drawing time! Need not be present to win! Must be 18 to buy a ticket!

You can also send paypal payment to and we will mail you the stubbs! PLEASE NO CHECKS!!!

Thursday, November 12, 2009

TheRun4Life 2010 Campaign

The Run 4 Life 2010 Campaign

I want to once again thank you for the support you have given us over the years. This year we are moving into a new positive direction. Many new people being brought on board and many new events on the horizon. This will make for a positive impact in our community for years to come.

Run 4 Life Sponsorship Campaign

The Run4 life is moving the direction of being an official 501c3 entity with New York State. In order to do so we need your help. We are looking for volunteers and sponsors for upcoming events. Anyone interested in joining this new and exciting movement go to or email me at My goal is to be 100% by June 2010!

Run 4 Life Dinner Tickets

They will go on sale November 30th. Cost is $20 a ticket. Event will include catered dinner by Bistro One, cash and open bar, raffles and music by, "The Fabulous Ripcords!" More info coming soon! Anyone interested in sponsoring or donating for the event call me at 209-5044. Thank you for your support!

Friday, November 6, 2009

Thank You for Your Support During Times of Change

Thank You

I want to thank many of you for your support of Therun4life this year. We had a rough year but many of you were very supportive and I will never forget it. I made some mistakes because I am human but I am looking forward to 2010. I know that like with my running I put everything on my sleeve, I am a very emotional person. This will never change. It has been truly hard the last decade from the struggling with the kids health to the current economic times. So I thank you for the support during the downs and the ups.

A Look Ahead to 2010

2010 looks very bright coming up. Therun4life is restructuring into an official 501c3 institution. In the past we worked for other 501c3 organizations now we want to go on our own so that we can do more help in our community. The upcoming events and your support will assure that we get there. I am so happy that a small idea started by my children and I is near and dear to you. It has grown into a concept that has touched hearts and lives. Thank you again.

Upcoming Itinerary:

December 2009: Raffling off $100 Christmas Tree at Midnight Madness at Finger Lakes Mall
Tickets are $2 per ticket.

February 27, 2010 1st Annual Run4life benefit dinner. 5-10pm. Dinner, raffles, and live music. We will have a small bar and open bar time. We are looking to have two bands. One easy listening through dinner and SAMY award winners "The Fabulous Ripcords" from 8-10pm. We need your support to move forward in 2010!

May 30, 2010 2nd Annual Majorpalooza Run4life 5k at Cayuga Community College. Details coming soon.

June Possible 5k run

July Possible Relay if funds permit

October 1st Annual Run4life Halloween Run

Any support you can lend is appreciated! Go to for further details!

Saturday, October 31, 2009

Congrats To Middle Tennessee State Teams!

Congrats to the Middle Tennessee State Teams!

Today the Men's and Women's cross country teams ran in the Sun Belt Conference Championships. I started following the team because of local runner Chris Mason. Today's results are to be commended. A total team effort on both sides of the course. The men finish 1st overall and the women finish 2nd place overall!

Congrats to Festus Chemaoi for his 2nd place overall finish. I also want to commend local runner Chris Mason on his 8th place finish and incredible year! You inspire many of us locals and we wish you the best!

Men's Top 10 Results

1 Edwards, Zac SO South Alabama 26:10.91 1
2 Chemaoi, Festus JR Mid. Tenn. State 26:42.14 2
3 Cheptoek, Patrick SR Western Kentucky 26:47.78 3
4 Tirop, Micah SR South Alabama 27:20.76 4
5 Strong, Patrick JR North Texas 27:23.63 5
6 Songock, William SR Mid. Tenn. State 27:32.13 6
7 Batey, Aaron SR Arkansas-Little 27:39.44 7
8 Mason, Chris JR Mid. Tenn. State 27:42.24 8
9 Biwott, Isaac JR Mid. Tenn. State 27:52.35 9
10 Salah, Saber JR South Alabama 27:55.21 10

Middle Tennessee State Women

I can't leave out the incredible performance by the woman now that I seem to be following both teams. An impressive third place overall position by Zamzam Sangau. She was followed by teammate Marla Bailey in 4th Place. The women's team placed an amazing 2nd overall!

Woman's Top 10 Results

1 Jesang, Janet SR Western Kentucky 19:09.83 1
2 Kandie, Marion SO Western Kentucky 19:29.53 2
3 Sangau, Zamzam SR Mid. Tenn. State 19:49.09 3
4 Bailey, Marla JR Mid. Tenn. State 19:58.33 4
5 Lawson, Tori FR South Alabama 20:13.86 5
6 Feil, Friederike JR Florida Atlantic 20:27.24 6
7 Serem, Jackie SO Mid. Tenn. State 20:30.52 7
8 Chirchir, Sylvia JR Troy 20:48.19 8
9 Chepkoech, Magrina JR South Alabama 20:50.38 9
10 Radke, Jordyn JR Arkansas-Little 20:55.32 10

For more information go to:

To stay up to date on Blue Raiders information go to:

Sunday, October 18, 2009

Local Running Weekend/ Run4Life Sponsor Kick Off

Local Running Weekend

As some of you asked I am keeping tabs on some local runners. Here is a link from some of yesterday's meets:

High School


TheRun4Life Sponsorship Kickoff

We really need your help to keep future events going. Every little bit will help! It will help bring the 1st annual Run4Life Dinner. Proceeds will also help bring the Majorpalooze Run4life 5k, and possibly a couple other runs this year. Thank you for your support!

Each donation will receive an official letter in the mail! Any donations of $50 or more will receive one ticket to the Run4Life dinner! It is a night out with catered food, music and more! A $20 value.

Go to for further details!

Saturday, October 17, 2009

Help Us..Help The Community...

We have helped many different families and organizations in the community over the years. We are now asking for your help. We have a new and exciting 2010 on the horizon and we need sponsors/donations to get over the hump.

With your help we will have the 1st annual Run4life dinner, Majorpalooza Run4life 5k, and the possibility of two more local 5k's and a relay. In this time we also want to be able to raise enough money to be an official 501c3 organization. If that happens the sky is the limit for this community.

The time is now and we have to act today! So if all of the hard work we have done for you is important, please show us with your support!

Go to today!

Sunday, October 11, 2009

Congrats to TheRun4Life Team

I want to thank the following members of TheRun4Life team: Dan Townsend, Juan Martinez, Karen Foos, and Molly English-Bowers. We set out on a goal to run a fun and competitive 50 mile relay and we did! We had some bumps in the road but we had a great time out there! The course was very hilly. Almost every leg had a big up and then a big drop off the table.

The won their open mixed division by over a half an hour. The team finished 2nd overall in the entire relay out of 17 teams. Everyone did great and thank you for running for Therun4life. Every time someone runs for the project that my kids and I created, I get pretty emotional. Thank you again and see you next year!

Monday, October 5, 2009

Spice Up Your Running Video /TW2G #6

“There are thousands of degrees and variations, but it is always clearly the attitude of a person who finds his superiority in solving the complications of others.” Alfred Adler

Spice Up Your Running Video

What happens when you do the same thing over and over again? Yep many get bored. The true warriors nothing bothers them but for everyone else you need some change. Not only do you have to want the lifestyle change you have to spice it up with variations of running scenery. I spent spring of 2007 running the canal trail to find a new piece of excitement everyday. I want to share this video with you, and maybe it can make a difference!

TW2G Week #6

Last week was the sixth week on the program we developed. It was my first mile in the 5:40 range again. After that hard mile though I had knee instability issues so I have many more steps to go but I am having a great time doing it! Here is the breakdown of week #6:

Monday- 26 min warm-up, 15min speed no rest, 26 min cool down (8.5m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 26 min warm-up, 3-mile tempo run, 26 min cool down (9.25 miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

My Run Week was a bit different. My Week mileage was 37.2.

Saturday, October 3, 2009

College Scene: Three Runners On The Move

I had originally written then decided to rewrite it to put in another runner who recently posted an amazing finish at the Paul Short Run. Here are Three runners on the move with CNY ties:

Chris Mason

It's no secret that I am inspired by the running of many local runners. Many I talk to on a weekly basis and are inspired by their character on and off the grass. Hometown boy Chris Mason is one of them. Chris ran in the "Greater Louisville Classic." This race was one of the bigger races out there. Chris posted on his facebook status, "
That was the hardest and most overwhelming xc race of my life." Chris finished in 25:18 and 57th overall. The Blue Raiders finished 5th overall, which was an improvement of two places over last year! Way to go guys!

A recap of the race can be scene at

Jake "The Snake" McAndrew

I put Jake as one of the nicest and biggest competitors out there. A guy you can really root for. I personally feel Jake has only hit the tip of the iceberg with his talent. The Lemoyne website had the following blurb from the race:

Bethlehem, Pa. - Senior Jake McAndrew finished in second place(25:44) among 245 runners to lead the Le Moyne College men's cross country team to a 16th-place finish at the 36th annual Brooks Paul Short Run hosted by Lehigh on the Goodman Campus."

The rest of the article can be seen at

Erik Van Ingen Jr.

As I was going through the results of the Paul Short run. I noticed one amazing run from Erik. I have never spoken directly with him but read many of his running posts on facebook. Nice run Erik and I wish you continued success!

Here is a blurb from Binghamton U:

BETHLEHEM, Pa.-- Junior Erik van Ingen made the most of his first race of the cross country season, finishing 17th at the Lehigh/Paul Short Run on Friday afternoon. The Binghamton men placed 11th out of 42 teams in the Gold Race while the women were sixth out of 39 teams in the Brown Race."

The rest of the article is at

Friday, October 2, 2009

Fleet Feet Relay Next Week

I am pumped for the fleet feet 50 mile relay next week! We have a great team assembled and we are gonna bring home some pride to the syracuse area! Seeing I think we are the only Syracuse area team. Most teams are from Rochester area.

Team Information

Legs #1 and #8 Juan Martinez
Leg 1 10.04 miles fast and flat
Leg #8(shortest leg) 2.73 miles big uphill climb total of 12.77 Miles

Legs #2 and #6 Karen Foos

Leg #2 3.65 miles big up hill and big big down hill
Leg #6 4.70 miles rolling climb
total of 8.35 miles

Legs #3 and #10 Dan Townsend (leg #3 is by far the nastiest)

Leg #3 Dan have fun on Bopple Hill...I also gave you the anchor leg to bring it home for the team...its a great feeling at the finish. 3.22 miles
Leg #10 7.5 mile anchor leg
Total of 10.72

Legs #4 and #7 Vin Gleason
Leg #4 5.75 miles downhill..this leg is yukky LOL
Leg #7 3.93 miles rolling hills
total of 9.68

Legs # 5 and #9 Molly English Bowers
Leg #5 4.00 miles rolling down
Leg #9 4.49 rolling down
total of 8.49 Miles

the link to the course maps are at:

Monday, September 28, 2009

LIfe Begins When You Throw Out The TV

I wish there were a knob on the TV to turn up the intelligence. There's a knob called "brightness," but that doesn't work. ~Author Unknown

Life Begins When You Throw Out The TV

I remember someone telling me last year. "Life begins when you throw the TV out!" I thought that was a strange thing to say but we have been doing the same thing the last 6 months. Got rid of all the satellite and all the stuff everyone says you need. You gotta watch this, you gotta watch that. The result was a larger appreciation of little things. I enjoy my runs so much more than I did before. They are harder than ever for me and yet they don't seem to bother me much. It has also given me a renewed life for writing. After I wrote my first book some many years ago, I stopped writing. I am hoping to change that with an inspirational book I am working on. Here is a poem I wrote in my head on today's run. Enjoy!

From The Depths of Despair

by Vin Gleason

You say life isn't fair
But have you really given it your all
Left it all out there
And you continue to fall

Life has sent me
to the depths of despair
but I am a fighter
I will not wear

I am climbing the mountain
Without any gear
But I don't need any
Because I have no fear

Today I rise up
From the Depths of Despair
I take the flight
Unto the Air up there

As I stand on the mountain top
I put both hands in the air
I grasp my sense of self
and say bye bye to despair!

Written in my head on todays run! LOL

Saturday, September 26, 2009

TW2G Week #5 In The Books! Go MOM!

TW2G Week #5 In The Books

This new program we designed is for those who want to improve their times in their 5k-8k events. It is a program that is old school pre style with many speed sessions. It has the style of Kevin Collins and Jeremy West. The speedwork is Collins style. I love it. This week hurt because I was sick all week but I wasn't about to fold to a mere sickness. It was nice to eclipse the 34 mile run mark again for the first time in a long time. Next week will be the longest week I have run since January training for Boston. So I am very happy that the rehab has gone well and I am back improving again. I am looking forward to the 50 mile relay on the 10th!

I have to say that many have looked at the program and a couple have been a little nervous about the work on the program. It is hard but any good thing you have to work at. My mom has worked her butt off through 5 weeks on the program. The result so far is taking nearly 2 minutes off her mile in certain workouts. She is also doing the "speed work" portions of the program. Great job out there mom! Now pick a race this fall! Just Do it!

Week #5 Program

Here was a look at the week #5 Program: (I did all of mine in 5 days due to events going on this weekend. So you can arrange it to fit your schedule.)

Week #5 32-34 Miles per week

Monday- 22 min warm-up, 3x 3 min intervals, 2 min rest intervals, 4 x 100 meter sprints 22 min cool down (8m) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 22 min warm-up, 3mile tempo run, 22 min cool down (7.5) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

Friday, September 25, 2009

Second Chances: Player Ends Game With Noble Gesture

I came across an online article this morning I felt worthy of sharing. It reminds me that sometimes we fall and we make mistakes. When we are surrounded by good people they pick us up and get us back on our way. Please take the time to read this story. I really liked it!

Arkansas Player Ends Game With Noble Gesture

Story by Luke Matheson (

"Thamail Morgan took the kickoff and headed up the field.

He was at the 20 ... 30 ... 40

He had been avoiding, dodging or just simply running through tacklers on the way. Football always had come easily for Morgan. This game was no different. By the time he hit midfield, only open space was ahead of him. The two-time Arkansas all-state selection was headed for a touchdown.

40 ... 30 ... 20

He glanced at the clock and saw the final seconds ticking away. He realized his team, Cave City, was on the way to a victory over Yellville-Summit, comfortably ahead, 34-16. He also realized two other things: This wasn't an ordinary game. And he wasn't the same Thamail Morgan.

When he reached the 2, he stopped. He took a few steps back and took a knee at the 5-yard line."

Read the rest of the article at

Wednesday, September 23, 2009

The Girl Who Thinks She Can

Today is my sisters last home meet. No invitational this year due to funding! Gotta love it! I have been sick in bed most of the day after my run. I remember a poem my friend Steve sent me. So I edited it for my sister and her meet tonight! Go Get Em Meg!


by Waler D. Wintle (edited by me)



Monday, September 21, 2009

Mid Run Injuries and Trouble Spots Articles

The one thing I hear from every runner is the everyday aches and pains. Many times they are uncomfortable pushing through the pain. Heck I don't blame them. Many ask me why I push through the pain. I do it for a high purpose. When I run, I run inspired to make change. Not to set some all time PR. Though sometimes you do set a PR while your out there and just love it when it happens. Below are some tips that were posted today about "Trouble Spots":

Cool Running- 6 Solutions to Mid Run Mishaps

These are 6 possible scenarios that many of us face. Also at the end I will post a link to other common injuries: Article Link

"Oh No! Muscle Cramp

Recovery Plan: Stop running and apply pressure to the muscle. Press firmly for 15 seconds — don't massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk at first, then slowly increase your pace.

Oh No! Blister

Recovery Plan: In a short run or race, keep going. Otherwise, it's best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.

Oh No! Side Stitch

Recovery Plan: Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn't help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch.

Oh No! Ankle Turn

Recovery Plan: If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you'll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step — that's a sign of a fracture.

Oh No! Stumble and Fall

Recovery Plan: Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you'll be shaken up.

Oh No! Stiffness After a Pit Stop

Recovery Plan: Keep your breaks brief — two minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don't resume your prior pace right away."

Trouble Spots

Check out the online article called, "Trouble Spots!"

This will give you some more information on running injuries.

Saturday, September 19, 2009

College Running: The Snake & The Mason/TW2G Week 4

College Running: The Snake & The Mason

I've been following two local college runners from the CNY area. Both have class on and off the grass and are great local talents. Jake "The Snake" McAndrew and Chris Mason. Jake for those who don't know was the winner of the Great Race 5k. Chris like I stated a couple weeks ago in my blog runs for Middle Tennessee State. As of today MTSU cross country was ranked in the top 10. I have been blogging the runs every weekend.

Jake "The Snake" McAndrew

Jake won his first event of the year for Lemoyne and today competed at the Mountaineer Flatland Invitational. "Mansfield, Penn. - During the first annual Mountaineer Flatland Invitational on Saturday, senior Jake McAndrew (Oswego, N.Y./Oswego) placed 5th overall in a field of 49 runners as the Le Moyne men's cross country team tied for fifth place in the 10K event." (Lemoyne XC Website)

Team Results

Le Moyne Men's Results
5. Jake McAndrew (32:19.90), 31. Nicholas Cutter (34:06.50), 36. Evan Oustrich (35:06.05) 39. Patrick Micaroni (36:47.40), 42. Matthew Carey (37:43.10), 44. Patrick Shaffer (38:11.40), 45. Nicholas Sadlocha (38:24.00), 47. Josh Graves (39:27.90), 48. Justin Trombetta (45:46.70), 49. (45:59.10)

Le Moyne Women's Results
11. Emma D'Ambro (22:40.80), 16. Gina Micaroni (23:09.50), 59. Erin Hudson (25:36.30), 66. Chelsea Gibson (26:20.40), 69. Kimberly Thompson (26:35.10), 72. Ashley Myers (27:17.60), 73. Angelina Baggetta (28:06.40), 74. Anna Rich (28:45.30).

Chris Mason

I speak with Chris from time to time and read his facebook posts. He has been working hard and putting in workouts that he says are some of the best workouts he has done. He is running on an incredible team that according to the website is ranked in the top 10 in D-I cross country. Here is information from today's meet as per the MTSU website:

"Festus Chemaoi led the Blue Raider men's for the third straight week as he placed third overall in the men's 8,000 meter race. Teammates William Songock and Chris Mason rounded out the top three Blue Raider finishers. Isaac Biwott and David Emery also continued to improve in the fourth and fifth spots." This meet was an unscored invitational.

I wish both runners continued success!

TW2G Week #4

On a side note I have finished training in TW2G week #4. The workouts are getting tougher and tougher but are fun as well. It is great to do slower workouts and be faster then I was in sprinting workouts years ago. Here is a recap of my week:

Monday 18 min warm up 8 x 1 min sprint intervals with 1 min rest and 18 min cool down
Tuesday 5 miles easy
Wednesday 18 min warm up 2 mile tempo run 18 min cool down
Thursday 4 miles easy
Friday 3.12 miles mid run
Saturday 8 mile long run with second half intervals

Total week mileage 32.5. I am very happy it is only the second time I have gone over 32 miles since the injury before Boston. I can't be happier! I am looking forward to the 50 mile relay in a couple weeks!

Until next time....Keep on running!

The Man Who Thinks He Can

A friend shared this with me and I want to share this with all you. I had posted a small portion of this as a quote some time ago.


by Waler D. Wintle



Tuesday, September 15, 2009

Carbo Loading: The Myth, The Facts and The Ahlborg Method

Carbo Loading

I hear many runners say, "oh man it's race day, I gotta eat a ton of bread or pasta." That is fine and dandy but what did you eat the previous 4-5 days. I have done exercises where I would carbo load and not carbo load before a race. What I found was that my performance was nearly the same within 04 seconds. However when I didn't carbo load my muscles and body was tired. I think the art of eating everything in site the day before the race is not effective. A proper week in and week out carbo loading plan is needed. I am going to explore the Ahlborg method. The Ahlborg method is a race method that seems to be effective. Recently I trained similar to this method. It's also something that you hear about many Kenyan Marathoners doing. It does have it's set backs but if you are racing every weekend then that is your strenuous workout on the plan.

The Ahlborg Method: Pro's and Cons

"Ahlborg came up with a seven-day carbo-loading plan in which an exhaustive bout of exercise was followed by three or four days of extremely low carbohydrate intake (10 percent of total calories) and then three or four days of extremely high carbohydrate intake (90 percent of total calories).

The Ahlborg
Carbo-Loading Method
  1. Perform an exhaustive workout one week before a long race (90 minutes-plus).
  2. Consume a very low-carb diet (10%) for the next 3-4 days while training lightly.
  3. Consume a very high-carb diet (90%) the next 3-4 days while continuing to train lightly.

Trained athletes who used this protocol in an experiment were able to nearly double their glycogen stores and exhibited significantly greater endurance in exercise lasting longer than 90 minutes.

After these results were published, endurance athletes across the globe began to use Ahlborg's carbo-loading plan prior to events anticipated to last 90 minutes or longer. While it worked admirably, it had its share of drawbacks.

First of all, many athletes weren't keen on performing an exhaustive workout just a week before a big race, as the plan required. Second, maintaining a 10 percent carbohydrate diet for three or four days carried some nasty consequences including lethargy, cravings, irritability, lack of concentration and increased susceptibility to illness. Many runners and other athletes found it just wasn't worth it."

Article found at

Sunday, September 13, 2009

Gotta Have Goals: TW2G Week #3 Over!

“People are not lazy. They simply have impotent goals / that is, goals that do not inspire them.” -Tony Robbins

You Gotta Have Goals

Far too much do I see people get all excited about running only to lose interest within 3-4 weeks. You have to have a goal. If you are just running aimlessly with no control, your going to falter. You have to have a goal or something to look forward to. Something to keep you going and keep things in perspective. Get on a training program and set a goal!

Today's Training

I was a little down that none of the people who asked me to bring this training program to Auburn showed up. This is the time we should be working together. Like always I move on and I keep on training. Don't let other people's shortcomings effect my life. Today I started my week #4 a bit early. Normally I take Sundays off but with the thought of the group runs, I moved it up a day. Today's workout was an 18 minute warm up, 8 x 1 min sprint intervals with 1 min rest and a 10 min cool down. Here is a recap of TW2G Week #3. I actually finished my week a bit higher at 30 miles per week run.

Week #3 26-28 Miles per week

Monday- easy 4 then 12 x 100 meter sprints (Ab Core Part 3)

Tuesday 5 (Optional Weight Training)

Wednesday easy 4 then 8 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Stay True to yourself and follow through with your word! Follow your goals!

Saturday, September 12, 2009

Blue Raiders Update: Operation Pack Run

As promised I am going to blog the weekly races of our local runner Chris Mason. Last nights meet has a team orientated theme. The goal was to stay as a pack for 2 miles. I think not only does that show how good these athletes are but that sends a message that the team is better than the individual. I wish more athletes would send that statement. This was once again an impressive team performance.

Teams Sweep at UTC Opener

Here is a snippet from the Blue Raiders website about yesterdays race:

"The men's squad ran a solid team race staying in a tight pack for the first two miles of the 5,000 meter race before Festus Chemaoi and William Songock pulled ahead to battle it out for the final lead. Chemaoi edged Songock in the final 1,000 meters to keep his perfect 2009 record in tact, winning in a time of 15:30. Songock placed third in 15:44.

The remaining men's team was led by Chris Mason who placed eighth in 16:12 with Isaac Biwott and David Emery both pushing hard finishing with a time of 16:17 placing 11th and 12th, respectively. Josh Wheeler placed 38th in 18:25."

The rest of the story can be found at:

Race Results:

Thursday, September 10, 2009

Don't Let Anyone Hold You Down: Go For Your Goals

"If you don't know where you are going, you will probably end up somewhere else."
~Lawrence J. Peter

Go For your Goals

This will be my once a year rant. I have been receiving many emails from people in their running and fitness goals. The thing I found out is that many want to embark on an amazing journey but can't figure out how to take the first step. Some that have taken the first step are held down by others who don't want them to succeed. My advice for the day is: Don't Let them hold you down. If you want to run a 5k, then do it! If you want to run a marathon then do it! It's that simple. Make a goal (Dream), See yourself doing it (Believe)...then go out and do it...(Achieve)

Training Smart

The one thing I didn't do when I started was train smart. I would get anxious and excited and always end up hurt. It's normal for a beginner but I learned as I went. The one thing I learned right before Boston is how to train and listen. Do what needs to be done to get by and protect any injury.

Three Steps I learned are:

1. Have a good training program. I don't mean one of those plug your numbers blah blah programs from runners world either. Get a program that is customized to you and your schedule. Then you will reap the rewards. I once did a runnersworld program that did not custom to my body and it was a nightmare. Thankfully I had good people in my corner to set me straight.

2. Train Smart. Don't do speed workouts the day before a race. Come race day your spent. I have people telling me they are practically racing everyday. They are trying to get faster but are burning out. Well that is because your not incorporating enough rest in your schedule. Rest is more important that hard days. Put your hard workouts in early in the week. Easy workout 48 hours before any Saturday race. Rest and easy (talking pace) runs are key to a good workout plan. Thanks to Jeremy West for the work with the new program.

3. Listen to your body. The most important step. You can push through pain and soreness but listen to your body. If you feel like your gonna fall over out there then you might. It may mean like some newbies I know, your running too hard everyday. When you get burned out it is important to rest and renew your energy.

Everyone have a wonderful day! Go for your goals! Don't let anyone or anything hold you down

Tuesday, September 8, 2009

TheRun4Life Challenge This Sunday at Noon

“Challenges make you discover things about yourself that you never really knew. They're what make the instrument stretch-what make you go beyond the norm.”-unknown author

TheRun4Life Challenge

This Sunday I am going to kick off a new program. Some wonderful people gave me the idea of doing personal and group training. Anyone interested please let me know. I have done many free plans and event planning for people and organizations. I would appreciate if you could spread the word in this tough time.

TheRun4Life Challenge is what you make of it. Do you want to take a minute or two off your 5k? Do you want to lose 20lbs? Do you want to increase energy and feel better? If you want to do any of those things, contact me. I can help you write and reach your goals.

For more information go to

or for a flyer go to

Monday, September 7, 2009

A Classic Labor Day! Great Job Everyone!

Everyone did an amazing job in the Mason & Grant Labor Day Classic. It was a cool start and a hot finish. It was a challenging grass course and one I wont forget anytime soon. The race had everything in it from Speed on the lead, people falling down and a great kids fun run! I want to congratulate Amy Spin on her course record setting run in the women's 10k run. Anyone interested in results or photos can go to

Both results and photo links are active at this time! It was nice to see so many people out there on Labor Day. Great job all and I hope to see you soon!

Sunday, September 6, 2009

Labor Day Classic: TW2G Week #2 is Over

Mason & Grant Labor Day Classic
5k, 10k, and 1 Mile Fun Run
Monday September 7th Run starts at 10am
Registration from 9am-9:45am

Location: Emerson Park (Fee to Park $2)

Course: Grass Loops run within beautiful Emerson Park.

Facilities: Come dressed to run.

Awards: Age group awards and m/f course record

Race-Day Reg: 9am- 9:45am Emerson Park Pavillion

Entry Fees: $10.00 5k and 10k run Fun run FREE

Amenities: Race Time Child Watching

Proceeds go to Auburn High Cross Country


TW2G Week #2 is Over

Well another week is in the books. This week my quads reared their ugly head. Thankfully though no knee problems which is a plus. Everyday training is like walking on eggshells. You never know when your going to wake up this knee problem I have. So I run on. My week was a little different with the race coming up. I did a 27.5 mile week. Here is a recap of week #2 on the program.

Week #2 24-26 Miles per week

Monday- easy 3 then 10 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then 6 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday easy 4

Saturday Beginning Runners will do a 6-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Sunday Off Day

Saturday, September 5, 2009

Chris Mason: A Light in Dark Times

Chris Mason: A Light in Dark Times

With all the talks of a bleak local economy, one runner out there continues to bring light to dark times in Central New York. Chris Mason, a native of Auburn, ran his first Div-I race yesterday at the Belmont Invitational. Many newcomers are content to just blend in the pack in their first race. Not Mason who is shown on a Middle Tennessee State running site, going to the lead.

Chris finished a strong 5th overall with a time of 15:47. His teammates Festus Chemoi won the event in 15:11 and William Songock 3rd in 15:36. The Blue Raiders won their opening event edging out Belmont.

Many of you know Chris from his many winning conquests in our area. This year he won our first annual Majorpalooza Run4Life 5k.

He then went on to finish 24th in The Boilermaker. An amazing showing out of 11,000 athletes. Recently finished 4th in the Great Race just a couple weeks ago.

We need more positive news in this community. With that being said I am going to blog all of Mason's meets to the people of Auburn. I am not the greatest writer in the world but I will do what I can to get the information back. Therun4life wishes Chris continued success on the upcoming season.

For those who want to read more information about the cross country team can check out the following links:

Yesterdays Meet

Chemaoi wins Belmont Opener -

Photo Gallery

Middle Tennessee State Cross Country Media Guide

Upcoming Schedule

Thursday, September 3, 2009

Support The Run4Life: Training Starts September 13th

Support TheRun4Life

No fancy quotes today. I am thinking of the many emails that I have received over the last couple years. If I had to guess I would say a couple thousand. I am so happy to know that the concept that my kids and I started has touched so many lives. We have created almost 100 events big and small over the last 3 years. Most of them fundraisers for different things in the community or for children's hospitals. I want to thank many of you for all of the support and ideas. I love this area. I love the fall 5k runs, the people, the places and everything that goes with each. However we have partnered with many organizations and made their charities much revenue while not taking a dime. We are hoping now for their support in keeping our programs going. As many of you know I am an honest and open guy. I have received a small offer to move therun4life out of state. One that I may take because of our financial state. I declined an offer about 6 months ago because the hard work and relationships in the community outweighed the money. Now things are different and I have to provide for my children. So in this time I also expect your understanding. I am not 100% on the decision yet but I know that as of January I will have to make a decision.

Training Starts September 13th

We have started training programs in the Auburn, NY area. The information is located at for further details.

TW2G Program

Today's program is pretty easy. It is a 4 mile recovery run. Leg's are stiff from yesterdays 8.2 mile run. 10k of it being a tempo run. I am getting ready to run the labor day classic 10k. I have never run a 10k and I want to do so to finish my running goals.

Wednesday, September 2, 2009

Sprints & Quads: TW2G Day #10

"I have always sensed the exhilaration and independence of being self-propelled. Besides, you can jog while pushing a baby carriage. Maybe I'm a product of Wonder Woman comic books."-Nina Kucsik

Sprints & Fast Twitch Muscles

On the TW2G program there are many days that start off with small periods of sprinting. The short periods of sprinting help your body adjust to the longer periods of harder runs to come. Many don't think of the importance of fast twitch muscle fibers and how they control how we run. There are over 200 million muscle fibers in our bodies. It is our job in training to key on the fast twitch muscle fibers. It is important that we stay mentally positive during these workouts as well as the workouts can get quite grueling. I found it interesting this chart I found on the Internet. It states that the sprinter is almost equal to the cheetah in percentage of fast twitch muscle fibers that are called on. Nearly 83-84%. While the distance runner only calls on 25%. So what did that tell me. It told me that we need to sprint more and recover. After only a 3rd session of sprints I could already feel the difference in my runs.

Table 1: Fast-twitch muscle percentages compared


Fast-twitch muscle fibre (%)



Distance runner


Middle distance runner





83% of the total fibres examined in the rear outer portion of the thigh (vastus lateralis) and nearly 61% of the gastrocnemius were fast-twitch

Adapted from Dick page 109(1) and Williams (97)(2)

Sprint Recovery

Now the one thing that myself and many others will have an issue after repeated sprints are quad soreness. This is fairly normal. It is important that you treat it right away or issues can come up. In the last 24 hours I have done a remedy of 20 minutes ice, followed by warm baths. Some will do ice baths and it works too, I just don't like em. I repeated this 4 times. On the day after I applied bio freeze to kill some of the muscle pain and it's nearly gone. When you start up with high repetitions of sprints you most likely will experience some quad pains. Don't let it discourage you because in a couple weeks, after repeated workouts, you won't feel it again. It is your body getting used to the workouts.

TW2G Day #10

Today my program changes around a bit. Even though I am battling the quad soreness from the sprints, I am doing a 6 mile tempo run. I moved this around to make room for an easy day on Saturday. I always want an easy day two days before a race. If you put in hard workouts two days before the race, you will get DOMS issues. This will hinder your performance. For everyone else doing the TW2G program today is 3 miles easy. 6 x 100 meter sprints and the part 3 ab core section.

Tuesday, September 1, 2009

Beginning Running Injuries: TW2G Day #9

“Pain is inevitable. Suffering is optional." -Unknown

Beginning Running Injuries

I was talking yesterday about rest. Whay happens when you don't get enough of it. The result is the body starts to breakdown. Let me tell you I have learned that from experience. I've learned that rest and proper treatment is key to any successful running plan. I mean when we set out to run we know we will have some pains occasionally. So don't worry about the pain. It will come and go. The pride in yourself will last a lifetime! I was reading up on some beginning running tips from Hal Higdon. I think they are also tips us old timers need to put back into our memory banks as well!

Hal Higdon Article Here

TW2G Day #9

Well today wasn't anything special. It was an easy 5 mile run. I changed the schedule around because I took my 5k speed prep off for Saturday due to the Labor Day Classic 10k I am going to do just 2 days later. I don't want DOMS ruining my race for me. These also means that tomorrows workout will move as well for me. (Everyone else stay on the program unless your running the labor day classic) Tomorrow will be a 10k Tempo run on the labor day course. That's it for today. I've noticed I am already stronger in week #2 then I was last week.

Monday, August 31, 2009

Why Rest is Important? TW2G Day #8:

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” -Ralph Marston

Why Rest is Important?

I am no genius or speedster when it comes to running but I have become good at teaching newcomers. The big issue I see with nearly everyone is rest. They are all excited about their programs. (Yes Kevin I remember you yelling at me about the same thing and it's finally sunk in) I sometimes hear stories from people saying they were on this workout program or that workout program and burned out. The common thing I find is they were doing too much. You can have the best workout plan in the world and it is worthless if you don't plan proper rest into it. Rest is just important as that speed day is. When the body says No, You won't go!

Read this article below about rest in training programs.

TW2G Day #8: Speed Intervals

I felt fresh off a REST day yesterday and it showed today. My legs started off a bit weary but on the hard workouts they came through for me.

Workout #1: 3 Mile Run
Workout #2: 10 x 100 meter intervals (100 meter rest intervals in between)
Workout #3: 10 Step Ab-Core Workout

Change to 10 Step Ab Core

Because the side step portion of it is not only hard balance wise for some but it is hard to find an adequate step to do side ways sprints and hoists. So I have replaced it in the workout with 100 stairs as the last workout of the day.

Sunday, August 30, 2009

TheRun4Life Challenge 10 Weeks to a New You

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can." -Robert Cushing

TheRun4Life Challenge 10 Weeks to a New You

I encourage all of you to jump in and scramble to this program. I have to give credit to Stacy Burns for giving me the feedback on this program. I will now be offering personal training and group training services starting September 13th. The first meeting for all those interested will be September 13th at 10am. Meeting will be at Holland Stadium. I know that many a person over the last year I have written free plans for 5k's, 1/2 and full marathons. I now have to see if I can save my financial state with charging for the services from here on in.

Printable Flyer Link Web Link

Program Information & Pricing:

Program Design: If you just want a program designed for a 5k, 1/2 marathon or marathon. $50 for design only.

Personal Training

$150 per month. This will give you daily access to me and your running program. I will workout with you 2 times weekly and work on your fitness goals with you. (includes design of your program)

20 Week Group Program: Meetings Every Saturday (TBA)

$250 for 20 week program with group Practices will be held every Sunday at 10am. Depending on schedules.

10 week Group program: Meetings every Saturday (TBA)

$125 for 10 week program with group. Practices to be held every Sunday morning at 10am. Depending on schedules.

The difference between group training and personal training are a couple. In the group training you wont get preferential treatment as I have to work with the entire group. Also you only run with me on group train day and the other days are on your own. Personal Training you get me twice a week to run with you as your schedule permits and 24/7 contact with me about your plan.

Saturday, August 29, 2009

TW2G Week #1 in the books: TheRunLife Challenge

“It is impossible to win the race unless you venture to run, impossible to win the victory unless you dare to battle.” -Richard DeVos

TW2G Week #1 In The Books

It was an exciting week and a tough one. The training is a lot harder then I am used to in along time but I realized I had been conforming to the easy. I had to get back to the hard nosed work ethic that got me where I was. I finished up today with a nice 4 miler to end my week.

Recap of Week #1

Monday- easy 3 then Monday 8 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training) ( I actually added in 2 miles on this day)

Wednesday easy 3 then Wednesday 4 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday 4


TheRun4Life Challenge

Tomorrow I will be releasing information about Therun4life challenge. Thanks to Stacy Burns for giving me the idea of getting it back up and running. I will be offering personal training for beginners, 10 & 20 Group programs, and program design. Stacy made me realize that Ive been writing plans for hundreds of people for free and that in a dire time, I should charge for my services. So that's what I am going to do. The page and flyer's will be ready tomorrow.

They will be seen at

Friday, August 28, 2009

Why You Are Sore? TW2G: Day #5

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -Lance Armstrong

Why You Are Sore?

I get the question many times. "Why do I get so sore?" Well after you put in hard workouts like the Monday and Wednesday workouts with the speed work and some ab core, you will be sore. You will get what is called DOMS. It means Delayed Onset Muscle Syndrome. DOMS is my best friend almost daily but hey I just invite him over for a drink and keep on going. Pain will always diminish, but if I quit it will sit in my brain for eternity.

DOMS: Information From The Web

"Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise." (This is also called Delayed Onset Muscle Syndrome)

Read the rest of the article here------> DOMS ARTICLE

TW2G Day #5

Today is another easy 3 day on the program. I am running at night tonight to let some of the DOMS soreness to catch up and lesson the pain. Anytime you do sprints, speed work or tempo runs you will have some soreness. This is very normal.

Thursday, August 27, 2009

TW2G Updated Program

TW2G Updated Program

Below is the updated program for the TW2G Plan. I had to make adjustments because not everyone will be racing on Saturday and some people are more beginners then others are. Either way adjustments can be made. The plan was originally designed for someone who already had a mileage base of 15-20 miles per week. The bottom line is some workouts are challening, some are easy. The bottom line is challenge yourself and have fun doing it. See You at the finish line!

TW2G Program

10 Weeks to Greatness(TW2G)…

Base, Quality and Taper

Weeks 1-3 Base Building Phase Building Your Base Mileage

Weeks 4-8 Quality Phase Getting your Body Used to Speed!

Weeks 9-10 Taper Phase Resting for peak performance when it counts!

Part 3 Ab Core Workouts to be added on Monday and Wednesday (See Last Page)


Base Building Phase

Week #1 20-22 Miles per week

Monday- easy 3 then Monday 8 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then Wednesday 4 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3-4 easy

Saturday 3


Week #2 23-24 Miles per week

Monday- easy 3 then 10 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then 6 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday easy 4

Saturday Beginning Runners will do a 6-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Week #3 26-28 Miles per week

Monday- easy 4 then 12 x 100 meter sprints (Ab Core Part 3)

Tuesday 5 (Optional Weight Training)

Wednesday easy 4 then 8 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

Quality Phase (Speed Training Sessions) See Definitions of Runs Section Below

Week #4 30-32 Miles per week

Monday- 18 min warm-up, 8x 1 min intervals, 1 min rest intervals, 18 min cool down (6.2m) (8 x 1 min should be done at RACE PACE) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 18 min warm-up, 2-mile tempo run (80-90% of Race Pace), 18 min cool down (6 miles) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2 mile cool down

Week #5 32-34 Miles per week

Monday- 22 min warm-up, 3x 3 min intervals, 2 min rest intervals, 4 x 100 meter sprints 22 min cool down (7m) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 22 min warm-up, 3mile tempo run, 22 min cool down (7) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

Week #6 34-36 Miles per week

Monday- 26 min warm-up, 15min speed no rest, 26 min cool down (8m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 26 min warm-up, 3-mile tempo run, 26 min cool down (8 miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

Week #7 38-40 Miles per week

Monday- 30 min warm-up, 8 x 1 min intervals 1 min rest repeats, 30 min cool down (9m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 30 min warm-up, 3-mile tempo run, 30 min cool down (9 miles)

(Ab Core Part 3)

Thursday 3

Friday 4 easy

Saturday Beginning Runners will do a 9-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 4-5 mile cool down

Week #8 42-44 Miles per week

Monday- 34 min warm-up, 3x3 min intervals, 2 min rest repeats, 4 x 100 meter sprints.

34 min cool down (10m) (Ab Core Part 3)

Tuesday 6 easy (Optional Weight Training)

Wednesday 34 min warm-up, 3-mile tempo run, 34 min cool down (10 miles)

(Ab Core Part 3)

Thursday 3 easy

Friday 4 easy

Saturday Beginning Runners will do a 10-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 5 mile cool down

Taper Phase

Week # 9 32-36 Miles per week

Monday- Easy 7 (Ab Core Part 3)

Tuesday Easy 6 (No Weight Training)

Wednesday 22 min warm-up, 15 minute tempo run, 22 min cool (7miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday All Runners will do a 8-Mile Long Run on Saturday

Week #10 28-32 Miles per week

Monday- Easy 6 (Ab Core Part 3)

Tuesday Easy 5 (No Weight Training)

Wednesday 15-minute warm-up 3-mile temp run 15 cool down (6miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down


Description of Run & Part 3 Ab Core Information

Definitions of Runs:

Easy Run: An easy run is just that, a nice easy run. You should be able to hold a conversation. It is about a 5 on a scale of 1 (walking) to 10 (all out race).

Speed work: Speed work on this program is a bit different then many. Many people usually go to tracks and run hard for different intervals. On this program speed days are days where you are running hard at your current race pace. In this program you will run hard in intervals of minutes and not track lengths. On this day you should be doing your hardest work. This for advanced is also the equivalent of doing a 5k-race prep on a Saturday. You should be in the “racing” mindset.

Tempo Run: A tempo run as part of a training program means you are running either for time or distance at a faster pace, such as 70 or 80% of your maximum pace for that distance.
So instead of doing your normal distance run of 3 or 5 miles you are running much harder, so it is almost race pace, so the day is to stress you rather than just work on your cardiovascular system through distance work. Though you are not going all out on this workout.

Substitution: If substituting a race on a Saturday for a long run, make sure you adjust your program. Do a proper warm-up and cool down as well.


Part 3: Ab Core Workout to be added on Speed & Tempo Days

“Punish the body, see great results”

Part #3 Workout---10 Steps

Step #1 Chin up inward------30 second hold 2 time
Step #2 Chin up Outward----30 second hold 2 times
Step #3 Sit ups 25 & 75 degrees-------30 second hold 2 times
Step #4 Crunches 25 & 75 degrees----30 second hold 2 times
Step #5 Push ups Hold & Extensions----30 second hold 2 times
Step #6 Step-Ups Small- 15 repetitions per leg for 30 total
Step #7 Step-Ups Med - 15 reps per leg for 30 total
Step #8 Step Ups Large- 8 reps per leg (to be done slowly as it puts strain on the knee)
Step #9 Elevated Crunch (upside down) 30 second hold & upward pull
Step $10 Side by Sides...sorta like step ups but sideways... 30 second intervals


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