Running Resources
General Links
- Runner's World - Popular running magazine
- Cool Running - Running magazine
- Running Times - Running magazine
- Marathon Guide - Running magazine
- Inside Texas Running - Texas running magazine
Handy Tools
- McMillan Calculator - Amazing resource--you have to read it
- Pace Calculator - Calculate average miles
- Finish Time Calculator - Predicts time based on previous runs
- Training Pace Calculator - Training standards based on goal pace
Austin Sites
- Gilbert's Gazelle's - My current coach
- Rogue Running - Excellent distance running coaching system
- RunTex - Running Store
- Freescale-Austin Marathon - The centerpiece of Austin running
Good Books
Once a runner is a novel about a miler. It's an inspiring read and no matter what distance you're training for--what your goals are for that matter--you'll be pumped up after you close the book.
The Principles of Running is a great manual when running related questions come up. For example, if you have a twitch in your knees when you step up your mileage, you can refer to it to get relevant advice. It touches on nutrition, marathons and even clothing. It's a must have if you're new to this game.
Shoe Reviews
Nike Air Max Moto -- This was the first shoe I put serious miles on. Well, not sure about serious but I trained everyday in them and they served me well.
I didn't know the rules for the number of recommended miles per shoe and I over-wore these shoes for fear of going with something different. I did it to my detriment because I had a bit of "sensitive-feet" syndrome towards the end. "Sensitive-feet" syndrome is a phrase coined by me; it means that in the latter miles you feel every single pebble below your feet. It's a symptom of over-using your shoes.
When I wore these out I was convinced that the Nike Air Max Moto was the shoe for me but when I went to buy them at the store, right before my first marathon I couldn't find them. After trying on the Nike Air Max Moto II and Nike Air Max Moto III I decided they just didn't fit the same. So I moved on.
Asics Nimbus -- With about three weeks before the Freescale Marathon I bought these guys because of a recommendation by RunTex. One of the attractions of this shoe was that it was nice, soft and cushioned. This turned out to be bad for me because they made my feet feel worse. I was resting prior to the Marathon and actually ran both the 3M Half Marathon and the Freescale Marathon in these. After the race I retired them because of the soft fore-foot. I wear them for casual-wear. They're pretty flashy!
Mizuno Wave Rider 8 -- With fresh legs after a couple weeks of rest I went in and bought these. They, so far, have been a fantastic recommendation. With a firm fore-foot and a narrow heel they seem to work for me. No major complaints, except appearance. They deteriorate fast and they could be a little snazzier. Other than that, for the important stuff, I'm happy. I'm on my second pair. Third pair now, as of 8/6/05.
Other Reviews
Yoga Yoga -- I went to Yoga for the first time in my life tonight at Yoga Yoga here in Austin. Overall I enjoyed it but my thoughts were mixed... [see full review]
Workouts
Fartlek -- Go for a seven-mile run. Spend the first two miles warming up. Then set your stopwatch countdown timer to go off every 2 minutes followed by every minute. Run hard for the first two minutes and recover slowly for the following minute. Repeat the entire run. Then run a half to three-quarter mile cooldown.
Hills -- Pick the hilliest four-mile stretch of your neighborhood. Run them as much as possible. Hills are hard, but if you do them right your helping your effort by scores. Just remember to relax, get up on your toes and focus on effort. The rest will take care of itself.
Intervals -- There are multiple combination of these but one of the most important things to remember about intervals is to not make the mistake of a long recovery. For example, if you go out to run 10 x 200 meter intervals, recover only about a 100-meter jog. Keep moving no matter what.
Long Run -- This, I've come to realize, is essential. I wish I could tell you the metaphysical reasons why but I can't. On Saturdays or Sundays, just run longer than you've ran all week. Try to be consistent about it. Go slow, take breaks and enjoy yourself.
Running Injuries
Runner's Knee -- This one started hitting me when I stepped up my mileage from about 12 - 15 to mid-twenties. What happened was a slight pain in my knee. Whenever I lifted my knee high enough, for example to get up on a curve, it hurt. It's not a serious injury. It's common once a step-up in mileage occurs. Don't panic, you're not going to be on the bench. Just work through it and stop during your run to stretch it out if you need to.
Neuroma -- I can't explain it better than this article. But it's a pain that sets between your outer 2nd and 3rd toes. It's basically from wearing shoes too tight. Ice it when it hurts and get some wider shoes.
Metatarsalgia -- This one nags the heck out of me. It bugged me as I trained and ran the 2005 Freescale Marathon. It's a nagging pain in the forefoot as you spring off. You feel it as you push off the bottom of your foot and it seems to hurt underneath the second toe from the inside. If it gets too bad it can slow you down good. The only time it set in for me was when I stepped up my long runs. For example: training for the Freescale Marathon it started hurting after 12-mile runs. This is confirmed during the summer of 2005 training for the Chicago Marathon. I found this article online and it gives some pretty good tips.
