“Warriorman” Runs Again!: In Summary...

2010

2010

*9/19: Warrior Dash: 3.23 miles: 45:58

*7/18: GE Petit Foundation 5K: 27:33

*6/27: Stratton Faxon Fairfield Half Marathon: 2:12.57

*3/21: New York City Half Marathon: 2:05.39

2009

*12/13: Christopher Martin’s Christmas Run for Children: 5K: 24:30

*11/1: NY City Marathon: 4:39.31

*10/10: Hartford Marathon: 4:43.21

*9/7: New Haven Road Race: 12.4 miles: 1:49.40

*7/30: XTreme Scramble #2 5K: 29:40

*7/19: GE Petit Foundation 5K: 26:37. Ran with my daughter. See pic in "About Me"

*6/28: Stratton Faxon Fairfield Half Marathon: 1:59.18

*5/3: Baja 5000: 5K: 23:41 (7:37/M) 2nd in my division

2008

*12/14: Christopher Martin’s Christmas Run for Children; 5K: 22:57

*11/27: Manchester Road Race; 4.75 miles: 36:42

*10/11: Hartford Marathon: 4:22.19 *Marathon PR

*9/21: Niantic Bay Half Marathon: 1:53.22 *Half Marathon PR

*9/1: New Haven Road Race: 12.4 miles: 1:50.48

*8/14: Corporate 5K: 23:29

*7/31: XTreme Scramble #2 5K: 26:59

*7/20: GE Petit Foundation 5K: 23:29

*7/16: Citizen’s Bank Not Your Typical 5K: 23:48

* 6/22: Stratton Faxon Fairfield Half Marathon: 1:54.55

*5/4: Cox Providence Rhode Race Marathon: 4:52.26

* 4/6: Stratton Faxon Greater Danbury Half Marathon: 2:13.06

*3/16: O’Hartford 5K: 23:59

*3/2: WPLR ShamRock & Roll 5K: 23:48

*2/3: Run for Refugees 5K: 23:21

2007

*12/9: Christopher Martin’s Christmas Run for Children; 5K: 23:26

*12/1: Trumbull NIA 5K Jingle Bell Run: 24:47

*11/22: Manchester Road Race: 4.75 miles: 39:56

*11/18: Wallingford 5 Mile Turkey Trot: 41:54

*6/23: Connecticut Irish Festival 5K Race: 22:25 * 5K PR

*6/17: Branford Road Race: 5 miles: 39:40

*5/28: Washington Trail 10K (Durham): 6.2 miles: 52:02

*5/6: Run for Autism 10K: 6.2 miles: 47:54

*5/5: Essex 5K to Play: 3.5 miles? Race: 24:55

*4/29: Glastonbury River Run: 5K: 23:24

*3/11: O’Hartford 5K: 22:28

*3/4: WPLR ShamRock & Roll 5K: 23:29

*2/4: Milford Winter Wonderland 5 Mile Race: 40:11

*1/1: Chilly Chili Run: 5K: 24:30

2006

*12/10: Christopher Martin’s Christmas Run for Children; 5K: 23:26

*12/2: Trumbull NIA Jingle Bell Run 5K: 26:09

*11/27: Manchester Road Race; 4.75 miles: 47:11

* 11/18: Cheshire Canal Canter; 5K: 29:28

"Runners need quality foods that provide a 'spark plug' for their energy," says Nancy Clark, RD, MS, and author of The Food Guide for Marathoners. These seven "elite" foods for runners will help you feel your best -- and keep you up and running.

· Small bagel with peanut butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

· Bananas
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

· Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners. The vitamin C and potassium they contain help the body repair itself.

· Broccoli
This nutritional powerhouse has Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark.

· Low-fat yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is an essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.

· Lean beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.

· Wild Salmon

Thursday, May 28, 2009

In Summary...

Wednesday's Run: Temperature: 59 degrees; Splits 8:57; 9:08; 9:11; 9:05; 8:57; 1:34; 46:52 total for 5.1 miles; 9:11 per mile pace.

Today's Run: Temperature: 56 degrees; Splits 8:20; 8:37; 8:30; 25:27 total for 3 miles; 8:29 per mile pace.

Yesterday's goal: Run between 40 and 50 minutes at a pace of 9:40 per mile. Ran for 46:52 at a pace of 9:11 per mile. Woo-Hoo!

Today's goal: Run between 20 and 30 minutes at a pace of 8:40 per mile. Ran for 25:27 at a pace of 8:29 per mile. Double Woo-Hoo!!

One more run to go for week 4 of my 26 week "Jeff Galloway" marathon training schedule. I'm psyched because I'm still feeling well health-wise. My heel is still a "non-issue." The training is doable, enjoyable and easy on my 52 year old body. If only the weather here would cooperate. I'm tired of temperatures 20 degrees below normal. But I guess I shouldn't complain. It could be 20 degrees ABOVE normal. Random thought: Anybody know a good website for buying GU products??

7 comments:

Mel-2nd Chances said...: nice speedy runs, glad the training is going well!; May 28, 2009 at 7:39 PM
Lindsay said...: nice running!

try running warehouse? http://www.runningwarehouse.com/catpage-nutrition.html; May 28, 2009 at 8:54 PM
Anonymous said...: hear you on the weather!!!; May 28, 2009 at 9:19 PM
Lisa said...: Keep up the good work Rick. Are you using a Garmin?; May 29, 2009 at 12:59 AM
Lisa said...: GREAT job on the runs! You're off to a super beginning.

I'm not sure about the best place for Gu. I have ordered it from Roadrunnersports.com in the past, but that is mostly because they are based here in San Diego, so I get them in one day without paying for expedited shipping.

If you wait a few days, I have a Gu giveaway coming up (if you like orange burst). I'm going to post it after my marathon race report early next week.; May 29, 2009 at 10:34 AM
Denise said...: Great job with the runs!!; May 29, 2009 at 6:35 PM
Anais said...: I've never bought GU before so I don't know...good luck finding some :) I need to find myself a "tool belt" ;); May 30, 2009 at 10:22 AM