Doing More With Less Since 1972

Tag: running (Page 9 of 9)

Delicious Link Dump– November 10th through November 17th

Union troubled by Eagle Scout project in Allentown – How dare you do something for free that these guys won't do for less than $15/hour!

Bernanke reassures markets on dollar – Uh-oh. The dreaded "vote of confidence." That means there's a committee already formed to find a new coach.

A phpBB to bbPress database converter « – But first you have to install 0.7, convert, then upgrade to 0.8, then upgrade to 1.02. Ironically, it seems completely worth it.

The 7 Harsh Realities of Social Media Marketing – Some good stuff here

Can the Government Save the Airlines? – What the airlines need are a few more stylin', profilin', limousine riding, jet flying, kiss-stealing, wheelin' n' dealin' sons of guns like Ric Flair!

Training the Mind to Run Right Through the Winter – Looking forward to not having this problem. – I see absolutely nothing wrong with this. It's smart.

Happy Holidays: Google Offers Free WiFi At 47 Airports – Cool. I wish this were the norm, and I suspect it will be one day very soon.

Delicious Link Dump– October 20th through October 23rd

VS 2010 Code Intellisense Improvements – This is really good for me. I’m still not familiar enough with the C# namespace, and I’m not in it enough every day that that will be improving any time soon.

Notes from the Road – Really nice travel/photo site. I could spend lots of time here.

UK’s streets of no shame – When I was in Cardiff, it was only the men who were acting like this. How times have changed.

Bing Twitter – Test drive Bing’s real time search of Twitter here. It’s about to get interesting.

We’re Not The Men We Used To Be – The average man was faster than Usain Bolt 20,000 years ago? Man, I miss out on all the good stuff.

35 Year Ban Proposed For Offshore Bottom Fishing – This doesn’t sound good. I thought we only had 50 days to do something about climate change. Now we’re thinking about 35 year bans?

iDrinkCoaster – “I’ve seen koalas drink faster than you”. Technology is a beautiful thing.

Delicious Link Dump– October 13th through October 16th

Clean Your Computer Screen From The Inside – It really works!!!

Paranormal Activity –Don’t Need To See It – I’m a scary-movie-wimp. I hate them. I’d rather just read spoilers (like this one) and know that it would scare me if I saw it.

John Mayer’s Hilarious Political Answers – I’m actually liking this guy more after reading this interview. Yeah, he’s conceited, but guess what….he really IS an effing great guitar player. Flaunt it!

Google Should Stop Playing Around With Wave and Focus on Spreadsheet – I have to say, this is dead on.

Social Media Venn Diagram – I was going to post this to Facebook, but knew I’d get more attention with it on Twitter. I hope this guy makes a million bucks.

Eating practices of the best endurance athletes in the world – No wonder I can’t run like a Kenyan. I can’t even EAT like a Kenyan.

Remove RelevantKnowledge – This has to be the worst piece of crapware ever. Not sure how I ended up with it, but it makes your machine crawl. I was able to uninstall through Add/Remove Programs, but this guide should help you if you aren’t able to handle it there.

More on Running Barefoot

I’ve read a lot of stuff about the benefits of barefoot running. I went for my first barefoot run of any real distance (3m) yesterday on the beach. It was definitely more work on the calves, but I’m not sure if that was from being barefoot or from the sand, which I’m not used to running in. One thing that’s really nice about beach running (at least here) are the multiple parks spaced out that allow you to stop for water and a cool shower.

I’m still debating the Nike Free and also the Vibram FiveFingers. I’m going to give it a few more chances completely bare, but the sand is rough on the toes.

Running and The Economy

Cameron Stracher begins by talking about how running will become more popular during the down economy, but the article gets better as he drifts into talking about the blood and guts of running.

Every runner has a tale about a port-a-potty just missed, a coffee that wouldn’t stay down, a blister that burst and filled a sock with blood. We tell the stories with pride, metaphors for our own indomitability.

I’m so happy I’m (slowly) getting back into running. I’ve missed it.

Triathlon Training–How to Finish a Half Ironman MY Way

NOTE (2.7.2014): I get lots of traffic on this post, but please remember it was written in 2009. I’ve learned a lot since this was written, and have gained some valuable race experience along the way. There’s much more sound advice in the articles listed here.

For example, I talk a lot about bricks in this article, but have since developed the opinion that traditional bricks aren’t that valuable for long distance triathlon training, at least for me.

Most of the text below is probably a lesson in what not to do, so read at your own risk. I leave it posted for two reasons–to give me a way to remember how much I’ve grown and improved, and because it’s probably good for a laugh here and there.

What’s “my” way? The fat and lazy way.

My buddy “Dirty Matt” is training for a half iron distance triathlon in May and was asking me for some advice. Why would he ask me instead of his other friend who does full iron distance races on a whim? Because I’m going to let him off easy. See, my training regimen relies heavily on rest and tapering. In fact, I like to start my taper a couple of months before the actual race. You definitely don’t want to show up tired on race day, right?

I did a half iron distance race in 2006, and I learned quite a bit about training for regular people who are short on time and long on injuries. It doesn’t hurt to be a little lazy and have a propensity for sleeping late either. I used this training guide as my base, but after a few weeks I tweaked it to fit my lifestyle body shape laziness schedule.

I’m making a couple of assumptions here about the person who wants to train my way:

1. You aren’t trying to win the race, but you want to finish with a respectable time
2. You can already run 8-10 miles at an easy pace without much trouble
3. You’re an ok swimmer. My method will NOT improve your swimming much. You don’t have to be fast, just comfortable with swimming 1000 yards.
4. You are fat or lazy by triathlete standards–it helps to be both

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If you’re like me, when you first hear “1.2 mile swim”, it’s very intimidating. I promise you that when you finish training it will seem like nothing. In fact, my whole training philosophy is based on the premise that the swim is nothing.

Here’s the thing–if you didn’t grow up swimming, chances are you will probably never be great at it. In order to get fast you have to swim A LOT. I’m not really interested in that because (a) it’s boring and (b) planning for a 6 hour 1/2 ironman means you’ll be swimming from 30 to 40 minutes on race day. It’s just a warm up for the rest of the race. Losing or gaining 2 minutes or so in the swim is pretty negligible, and I want to get the maximum race time reduction for each minute spent training.

I went to a master swim class for a few weeks when I first started swimming, and the coach helped me work on stroke efficiency. The first day I swam one lap, and she counted 23 strokes for a length of the pool (25 yards). She stopped me, told me two things to change, and I was immediately down to 19 strokes per length. I kept going back until I was down to 15 strokes, then left with her tips and eventually got down to 12-13 on my own. All the while, my speed was improving. Makes sense, because I was not tiring out as fast.

I also started noticing that swimming “harder” didn’t gain me much time. It gained me a little, but not a lot. But swimming hard was jacking my heart rate up to ~160, while I could swim easy and keep it at ~120. All this work and training for, at best, a 5 minute gain on race day? No thanks. I worked my way up to 2,200 yard (1.2 mile) nonstop swims, and then did one swim a week of the full distance, making sure I kept my heart rate down. This was basically to keep myself mentally prepared to do it.


The bike is where you can gain the most time. Again, I was aiming for a six hour race, and that was going to mean around three hours to cover the 56 mile bike ride. Ride your bike! Ride it some more! If I could change one thing about my training, I’d have spent more time on the bike. It’s not just that the bike is the longest leg of the race either. The bike doesn’t tear up your body like the run does, and it isn’t as boring as the swim, so the training is much more enjoyable, at least for me.

I also know that Dirty Matt is coming from the same place I was coming from as well, which is a pretty solid running base, and I think cycling is a great way to build on that. For me, the bike takes weight off too, which helps a lot with the injury issues I can have with training for the run.

I worked on controlling my heart rate on the bike too, due to the way I trained for the run.


I love to run, but it tears me up, mostly because of my weight. And to be honest, these triathlon schedules take up a ton of time. Again, I’m just looking for a way to minimize my time on race day. Instead of doing separate run and bike workouts, I decided to just brick the mid-week bike rides with a 10% run immediately after. So a 30 mile bike ride would be followed by a 3 mile run, a 40 mile bike would be followed by a 4 mile run. It’s actually one thing I’m glad I changed from the training program, I’d done a few sprint tris and thought that those short runs would be no problem after a short bike ride.

I was wrong. Bricking the runs not only help your legs get used to the transition, but they give you a feel for how far into the run you will be before you legs feel normal again, which is a nice thing to have mentally.

Another change I made was to swap the weekend runs and bikes–doing the long bike on Saturday and the long run on Sunday. Sort of a “rested” brick. Maybe not a super smart move, but I was fighting off some injuries the whole time, and they didn’t get any worse, so maybe there’s something to it.

Other Considerations

I didn’t do ANY quality workouts. I think that’s something I would consider if I was going in to training fit enough to do the race, but I was building fitness for the entire duration of training and didn’t want to overdo it.

I don’t go back and pick up missed workouts unless they are the long ones. Missing a short bike ride or a short run isn’t that big of a deal to me, but the long ones have to be done. I probably would have been ok with even less swimming, but it helped mentally to do it at least once a week.

I did a few open water swims, just to practice spotting and going the right direction, which is tough for me. I still probably lost a couple of minutes in the race zigzagging. Dirty Matt lives on Maui, so open water swims are probably more convenient (and fun) for him than pool swims are.

Sorry this was so long. You could have probably already completed the whole damn race along with the training it the time it took you to read this.

The Day I Began To Love Running

Of course, I’m writing this almost 10 years after it happened, but I peg everything to this day because it was the first time I’d ever run double digit miles.

July 12, 2003. I ran with Van Dyke and Diane from Cherokee Blvd. to Downtown Knoxville and back. I remember how excited Shawn and I were that we’d actually done this–we ran 10 miles!

Honestly, I was probably liking running a lot well before this, but this is the day that really stands out for me. this is probably the day that I began to think about maybe considering myself to be a runner.


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