Foot Pictures from monday afternoon

try this again

Here is my ankle, I hope this works.
Tim

IMG00037.jpg

My first training injury, rolled my ankle cause I was running at night without a head lamp like an idiot.
Tim
Tim Youngs
Canfield Homes
(425) 750-7287

Training has started

I just got out of the shower after my first training run. I was a little disappointed in the average time that I recorded but I felt good at the end. How is everyone else doing? Here is a link to my gps report.
http://www.trimbleoutdoors.com/ViewTrip.aspx?tripId=335347
Tim

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Here is the program that I picked out to follow, http://running.about.com/od/marathonprograms/a/marathonbeg.htm I was a little disappointed to find out I was not running today as I kinda wanted to jump into it but I want to stick to the program for the first few weeks at least to get into the swing of things.
Tim

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Running blog for us

Forward this to Gering and send me his email someone...

 

Hey all,

 

So this is for the people I know are doing the marathon, or thinking about doing the marathon. Erica and I brainstormed a little last night to put together a preliminary list of things we should talk about with new runners to keep you out of injury and on track to the time you want.

 

We'll be using the blog Http://thethrottle.blogspot.com (if you feel like posting from your phone, send it to evanstc.throttle.blogspot.com - save it as a contact for easy reference) and maybe i'll add a website to that if people want to create profiles and slideshows and whatnot, otherwise, it'd be cool to just post stats and whatnot here. If people are interested in doing online tracking of their status (diet, nutrition, weight, exercises, time, distance), I've had a lot of success with BeginnerTriathlete (www.beginnertriathlete.com, most complete, but not so pretty), FitDay (www.fitday.com, pretty and a good calorie tracker), MapMyRun (www.mapmyrun.com, ok exercise and great mapping features). We'll also be drawing a lot of our workouts from http://crossfitendurance.com – a website for crossfitters who want to do endurance work (which crossfit doesn't really cater to).

 

Running Gear

As far as equipment goes, the only necessity are shoes and some lightweight running gear. For this colder weather, keep your feet warm as well as your knees. These two joints are the most prone to injury in running so keeping them warm and limber is very important. Longjohns underneath a pair of running shorts or pants (can get very hot) are a pretty good idea, or you could go for tights instead of long johns, less wind resistence. Normally your body will create a lot of heat, so if you decide to wear a lot of clothes, make sure you can take them off and stash them when you get hot. I'd recommend something lighter like a windbreak with a lightweight tshirt or longsleeved shirt underneath. Keep your head warm with whatever suits you, hands probably only need a thin pair gloves although this should be evaluated based on rain or wind.

 

Gadgets

A heart rate monitor is nice to keep track of how much work you're doing until you get an internal sense of how hard you're working. They can help you regulate your effort and keep you from burning out too early in a run and hit the various intervals you want to hit for a workout. A wristmounted GPS like the Garmin 410 or whatever it is, is good for telling you exactly how far you've gone, so you never have to worry about figuring that out, sometimes you want to know but you don't want to map out this feature on the various websites you might use. I haven't gone for one, but if I had the money I'd consider it. Its not necessary to finish.

 

Shoes & Running Style

There are a lot of theories on shoes & various running styles. I'm going to espouse mine, and you can look through the web to see what you think. Basically I run with as minimal footwear as I can get away with (think almost barefoot). I trained this way after sidelining myself for two months on an 8 mile run while training for the 2007 ironman. I researched shoes like crazy, and found a strong thread that minimalist shoes helped you strengthen your feet & supporting muscles, leading to less injuries and a more economical running style. I trained with minimal footwear (nike frees, vibram fivefingers, barefoot) and finished my ironman marathon in the nike frees with my previous long run of  only 13-14 miles, and Erica trained this way for her half ironman and she made it from dying over 2 miles, to dying over 13 miles (after the 1.2 miles swim and 56 mile bike…). So it worked for both me and her. If you want to know more, we can discuss it. My theory comes down to strengthening the foot/ankle/calf and landing on it properly.

 

Training Regimen

I also am going to differ from the norm here as well, but this variation is also kind of new for me so I'm experimenting a little, partly because I don't like running 90 mile weeks, and partly because the new gym I've started makes me think I can run smarter with less work. I'll be working Intervals and Tempo runs, with very little of the long, slow distance (LSD) running most running plans endorse so heavily. Its up to you whether you follow it with me or not, but either way, you'll be able to finish the marathon. I'm going to focus on technique, a type of running called POSE Method. It's predicated on landing on your midfoot or forefoot and picking your foot up as fast as possible in order to decrease ground time, modulating speed with the lean of your body. You can decide whether it works for you, but I'd advise against big clunky shoes (anything over 8 ounces) with an overblown sole that won't let you feel the road and will weigh your foot down over the 100000 odd steps of a marathon.

 

Exercises

I'm still figuring this one out, so this'll expand over time, all of these you'll want to warm up with a jog, take some time to stretch a little and work on technique, and cool down with a good stretch. I'll be doing two interval workouts, Monday and Thursday, and one tempo workout on Saturday. I'm going to draw a lot of these workouts from http://crossfitendurance.com, but I haven't done that yet.

 

Intervals

• 10 x 400m with 2x rest
• 10 x 800m with 1x rest
• 2 x 1500m with 1x rest

 

Tempo

• 5k test
• 10k test
• 10 x 1 minute hard, 1 minute soft
• 15 min jog to 15 min hard to 15 jog to 15 hard

 

Sorry for the length of this, but I hope it gives you an idea of what you're getting into. If you have any questions, please let me know.

 

Evan

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Take a step, find a new perspective