Run

"Run because you love it. If you don't, learn to love it. Running will bring things into your life that you could never imagine." - Scott Jurek, Star of "Born To Run"


Today I registered Ryan and myself for Pat's Run. It's a short 4.2 mile race (next Saturday April 16th at 7:00am at ASU) honoring Pat Tillman. He was a great scholar athlete. He wore #42 on his jersey when he played football for the ASU Sun Devils (GO DEVILS!). He went pro and played for the Arizona Cardinals, before leaving his multi-million contract to serve in the US Military in the Iraq war. He was killed in the line of duty and will forever be remembered, especially in our town, as a hero. I'm excited to run next weekend. I've been feeling really really good the last couple of weeks. I'm finally "back" after some lost momentum and general fitness atrophy during my plague. Last year, the Tempe crowd at Pat's Run was huge. Crazy packed. I think there were something like 28,000 runners and walkers. But it was so well organized. Lots of corals for starting runners in heats by projected pace so that the course didn't seem too insane. Ryan and I had a great time and are looking forward to this year's race. We'll have to be speedy, though, since Ryan's little sister, Lacey, is getting married that same day at 3:00 in Tucson.


On a training note... I've been feeling the urge to mix things up a little. I need to tone up the soft spots, want to work on some speed, build up more muscle so that the metabolism gets a jolt and I burn more calories. Every week I get an email link to some cool running articles and tips from Active.com. It's always a good read and usually inspiring. Today I was reminded that I need to incorporate more speed work into my routine if I want to get off my plateau. I've been running the same pace for the longest time. So tomorrow I'm going to do fartleks. Yes, I said fart. Fartleks. Stop giggling. It' Swedish for "speed play."


Here's how it works: Fartleks are meant to be fun (remember, it's speed play). To do them, simply vary your pace based on guidelines that you make up. For example, after a warm-up, pick a tree in the distance and run fast (not all out) until you get there. Jog again until you pick out something else—yellow house or traffic light—and run fast to it. Repeat for 5 to 10 minutes, then run normally for 5 to 10 minutes and cool down. Work up to 20 to 30 minutes or longer once a week.


I think I'm also going to work on some drills. This was another of today's running tips: Most people think running is all about putting one foot in front of the other quickly; but there is technique involved—it encompasses your stride, posture, arm swing, and even how you carry your head—and simply going fast or far (or both) won't help you improve it. These drills (do them once a week) will help create a more efficient and powerful stride. After warming up, do each of the following workout routines for 30 to 60 seconds: Run while lifting your knees as high as you can. Next, exaggerate your running stride so that you bound as far as you can with each step (you'll go slower than your normal pace). Finish by running with tiny baby steps (one foot directly in front of the other). Repeat the series two or three times, then run normally for as long as you want and cool down (or just do these drills on their own).


Just keep running...just keep running...