Time for a Massage?

Those of you who have had a quality full body massage know how good it feels afterward and what a healing touch can do for your body and mind.

As a runner, having a sports massage on a somewhat regular basis will help your body to recover from the aches and pains of your long runs, improve suppleness, and the kneading and stroking motions of a deep massage will improve your circulation, help to flush out waste products and improve your flexibility. Also, a sports massage will not only tackle physiological problems, but the psychological advantages such as reinvigoration and the reduction of stress and mental tension will be beneficial as well.

OK… so we have listed some of the pros of getting massage...let’s take a look at some cons: First off I must say that I think the pros largely outweigh the cons…The biggest and most popular con is MONEY$...however, it is money well spent and I have found some ways to be economical in this area:

1) Most private massage therapists (not in a spa or establishment) will work out some sort of deal with you if you buy a package of treatments. For example…instead of purchasing one massage at $75 you can buy five for $300 or something along these lines.

2) Look for a massage school in your area and find out if they have clinics where the students can practice on you! I have been a "practice test dummy" many times and, although you often get mediocre massages (offer positive feedback and constructive criticism), it is very inexpensive. Once in a while you will get the massage you have been waiting for. The only other con that I can think of is finding a massage therapist that knows the body well in terms of being a long distance runner. If possible try and find a massage therapist that also runs. I definitely treat myself to an hour massage once a week or once every two weeks during periods of high mileage…(like right now!)

If you are in the Ithaca, NY area I recommend Dominique Fry. She is very experienced in a few different areas of massage therapy, also teaches yoga, and is a casual runner. Dominique will get you back on the good foot and does it right out of her cozy studio in Fall Creek. Wow…after all this talk I am really looking forward to my appointment next Monday!

If this is all too much for you there are many ways to get similar benefits by self massage…go ahead and You Tube it…you’ll be pleasantly surprised. Most health clubs have a foam roller that you can manipulate to get into tight spots in your iliotibial band, quads, and hamstrings. All right that’s my spiel…good luck!

I had another great week of running amidst the school work starting to pile up.

Miles for the week: 95

Monday= easy 6 miles in morning on Tri-for-the-Y run course; 1-hour massage in afternoon
Tuesday= Speed work-10 miles total- 2.5 mi. warm up- one mile @ 5:44, rest/jog 3 min.- two consecutive miles @ 5:54 & 5:38, rest/jog/walk 5 min.- one mile @ 5:48- cool down 2.5 miles
Wednesday= Lifted weights at Island Health club in morning; easy 8 miles in evening downtown Ithaca through Stewart Park and Fall Creek
Thursday= 15 mile run from apt. down through Cayuga Heights, Cornell, downtown, Buttermilk Falls, Bostwick, 13A to finish at Finger Lakes Running Company
Friday= 9 miles in morning running Warren Rd., Asbury, Farrell loop w/ add on; 9 miles in evening (3miles w/ Kandace’s dog Max- check him out snoozing after our run!) on Black Diamond Trail and Cass Park
Saturday= 18 miles-tempo work- first six miles at a 7:03/mi. pace- next six miles at a 6:18/mi. pace- recovered for two miles- two miles at a 6:28/mi. pace- two mile cool down
Sunday= 10 miles in morning over Mt. Pleasant to Mineah w/ Bruce R., Brian T., and Molly; 10 miles in evening running Ithaca 5&10 course with Mark T.

I have been very pleased with how I have been feeling and running but I am making sure I listen closely to my body. The next two weeks will take me into the 100’s mileage-wise with a winter marathon training run included next weekend in Albany. Then I will start my taper for H.A.T. 50K. in Susquehanna State Park, Maryland. Until then we’ll see you on the roads and hopefully the trails real soon!

Quote of the week: “I wish chiefly to impress on all athletes who may read this that if they wish to excel at any branch of sport they must train. Train steadily, consistently, and constantly, and always bare in mind that however well they may be doing it is still possible for them to do better.”---Alf Shrubb

Punxsutawney Phil's Prediction

According to Punxsutawney Phil and the foolish tradition that continues in rural Pennsylvania every year we are going to see a few more weeks of winter here in the northeast. I missed Bill Murray this year in one of my favorite movies of all time: Groundhog Day. I read some of the cold hard facts about this strange holiday and the little marmot has only been correct about 50% of the time! Might as well just flip a coin eh?! No I guess that wouldn't be as fun.

I'm getting antsy as far as the racing goes especially after seeing results from Rocky Raccoon 50 and 100 mile races this weekend in Huntsville, Texas. Fellow Inov-8 team member AJW took first in the 100 and Kevin Sullivan flew threw 50 miles for the win in that race...killer times guys!

I am heading up to Albany in a couple weeks to visit a friend and run a winter marathon as an up-tempo training run. It should get me back into that racing mode and the event is always known for unpredictable weather.

After this morning's run my confidence has shot up as far as my fitness and training goes.

Miles for the week: 86

Monday---> Rest; easy 6 miles down Warren Rd. and back
Tuesday---> Speed workout= 9 miles total (7 X 1000m @ 5:40/mi. pace) on back roads of Cortland with 1-minute of recovery in between intervals
Wednesday---> lifted weights in morning at Island Health Club; 6 miles in evening with Kandace's dog Max plus add-on in Cass Park
Thursday---> 11 miles running to Etna and back
Friday---> 7 miles in morning running Warren Rd. to Benson and back; 7 miles in evening with Max and Black Diamond Trail add-on
Saturday---> 16 miles up Connecticut Hill with Finger Lakes Trail add-on with Michael W., and Nancy K. What a beautiful run! and great workout
Sunday---> 24 miles running from my apt. to Flat Rocks to meet Michael W., Boris D., Mark T., Maureen D., Jeff D. for the infamous Triple Hump route--- Thanks for a fantastic run y'all!

I was very satisfied with my month of January making the transition from tropical climate to sub-zero temperatures and starting a pretty demanding semester. I ended up with 294 miles for the month with all runs done outside. I'm bumping the mileage up even more over the next few weeks pending no major discomfort and really raring to go for 2009.

Quote of the week: "Most men take the straight and narrow. A few take the road less traveled. I chose to cut through the woods."---Unknown

Jack Daniels

And No!...not the Tennessee whiskey in a square bottle with a black label that causes you to lose inhibitions, slur, and forget things...we're talking about the legend that used to coach at the university I am currently attending.

Jack Daniels was a professor of physical education and cross-country coach at State University of New York at Cortland . He received his doctoral degree in exercise physiology at the University of Wisconsin-Madison. Named “The World’s Best Coach” by Runners World magazine, he led Cortland runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards.

He is famous for writing Daniels' Running Formula, a 1998 book detailing his unique training philosophies. Dr. Daniels resides in Flagstaff, Arizona where he mentors and coaches some of America's top distance runners.

It's so cool to be in some of the same classes that he used to teach and hear the professors talk about Jack this, and Jack that. There is even a famous area (that I run at often) dubbed "Jack's mile". Besides the cross-country and track team members I am probably one of the few people that are always asking questions about what he used to do, and how he did it, etc. etc.

Even though I am training for different distances I tend to lean towards a lot of his philosophies and have found them quite helpful. I have another friend that used his build up to a 100-mile week training guide for a 5K last summer and it also served him well. It still gets me though when out on campus and somebody comes into a conversation half way through and can't figure what the hell we're talking about...running or booze!

I had another feel good week as far as running goes. I dropped back a bit and let my body recover and did a little cross-training.

Miles for the week: 65

Monday: Rest/ hot tub and steam room
Tuesday: Speed workout at SUNY Cortland track-- 3 X (800, 600, 400, 200) at 5:30/mi. pace--45 second rest in between intervals---2 min. rest between sets. Nice day and was lucky to have two lanes clear on track.
Wednesday: unexpected day off...major snow and ice storm and other obligation
Thursday: 12 mile snowshoe run in Hammond Hill w/ Eric M., Matt A., Scottie J., Joel C., Boris D., Earl S., Eric S.---very tough workout--snow shoe running is fun but difficult-good strength builder
Friday: 8.5 miles on Warren, Asbury, Farrell loop in morning; 5.5 miles in evening around Cass Park with Kandace's dog Max.
Saturday: 6 miles in morning with Jeff D., Derrick C., and Jason C. from Finger Lakes Running Company around Stewart Park, Cayuga Heights, and back to store; 8 miles in evening running Warren Rd. to Benson and back
Sunday: 16 miles from apt. w/ Brian T. to Wildflower to meet ITC crew to run around Ellis Hollow and bike path--great to see everyone!

Okay...drop back week is over....vacation is long gone...It's time to get down to business! Buckle up because we're gearing up for another full power year!

I got a couple race applications going yesterday, taxes done, and picked out some new shoes from Inov-8. Getting ready to roll!

It's Super Bowl time!

Quote of the week: "The will to win means nothing without the will to prepare." -- Juma Ikangaa, 1989 NYC marathon winner

Back In The Groove

It's nice to be back in the routine of being home and catching up with running buddies and friends and family. I almost forgot what frozen eyelashes feel like;0)

Looking forward to Super Bowl Sunday from Tampa, Fl. Who do you like in The Super Bowl? Go ahead and vote on the right... I am going with Pittsburgh! My sister is a Pitt graduate (and still lives there...although I haven't heard from her in ages...Nadia!...are you out there!???), my mom lives in a Steeler home in Steeler country and I spent a good deal of time down in PA growing up.

What a great week I just had. I am in some great classes this semester...tough but very interesting! Solid week running as well. I was able to get some good hill running in and some speed workouts too despite the frigid conditions. All runs done outside. We'll see how long that lasts!

Miles for the week: 79

Monday: Rest/hot tub/steam room
Tuesday: 7 miles total---> four mile repeats at an average of 5:52/mi. with 2 minutes of rest in between---*roads clear but snowy and windy behind airport
Wednesday: 12 miles total---->easy 6 miles in morning on Warren Rd. to Asbury and back; easy 6 miles in evening through Sapsucker Woods and back
Thursday: 12 mile run from apt. to Etna and back
Friday: easy 6 mile run on Tri for Y run course w/ add-on in morning; easy 6 miles in evening in Cass Park w/ add-on
Saturday: 15 miles total---> 5 miles in morning w/ Michael W. doing three Gun Hill repeats but had to bail due to gastro intestinal problems; Went back to Gun Hill in evening for unfinished business and did 4 repeats w/ add-on for 10 miles
Sunday: 21 miles with Michael W., Jeff D., Karen G., Brian T., and Alex W. doing the infamous Triple Hump route w/ add-on...Thanks for a great run today guys!

I wanted to get 80 miles this week but somehow lost a mile in there somewhere...oh well...still quite solid in my book. I am going to drop back next week and give the body a break...relatively speaking. Keep the spirits high all you runners living in harsh climates...the birds will be chirping, flowers growing, and snow will be melting soon enough!

Signing off...after...

QUOTE OF THE WEEK: "Friendships are born on the field of athletic strife and are the real gold of competition. Awards become corroded, friends gather no dust." ~Jesse Owens

Extremism

Most ultra runners are extremists. I know that I have been accused of being extreme in a few different areas of my life past and present.

Traveling from 80 degree Fahrenheit weather to, no joke, sub-zero temperatures and running straight through it all (outside) would raise a few eyebrows from "normal" people. As another runner put it so nicely..."These type of workouts are character building".

It's been a little challenging making the transition back to reality but after toughing it out this weekend and battling with the voices in my head that said, "It's really cold...It's probably not wise to be out here for that long, you probably want to ease back into it and acclimatize your body, you have enough miles for the week, etc. etc., it feels nice to have persevered. I have learned that these are just rationalizations and excuses to quit that will often come in long races as well so it is beneficial to work through them. If you can it usually reaps performance benefits and feelings of personal satisfaction. I am proud that I did not submit this weekend even though I really wanted to at times!

Miles for the week: 70

Monday= Easy 5 mile run around the town of La Fortuna, CR
Tuesday= 2 x (4x800) at a 5:30/mi. pace; 80 second recovery in between intervals and 3-minute rest between sets. Performed at the base of Arenal Volcano. Very hot and humid!
Wednesday= Rest/Travel back to Newark,NJ and freezing cold Ithaca!
Thursday=Easy 6 miles down Warren Rd. and back
Friday= Easy 6 miles in morning running to Varna Auto Service to get my car; Up tempo 8 miles (about 6:30/mi. pace) at night behind airport (because I was freezing!)
Saturday= Gun Hill Repeats w/ Michael W. (450 steep feet in .85 of a mile)-- We did 6 repeats then added on some mileage on rec-way trail for a total of 17.5 miles
Sunday= 19.5 miles from Finger Lakes Running Company around Stewart Park, Fall Creek, downtown, out towards Buttermilk- 13A to Cass Park (double loop) w/ downtown/Fall Creek add-on! whew!= Toast! Ready for a rest!

A very tough weekend indeed! Not to mention catering a wedding for 11 hours on Saturday after that hard workout. Time to get back to business and ready for another semester of school starting in a couple days. Happy Running!

QUOTE OF THE WEEK: "Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."---Juha "The Cruel" Vaatainen

Runners High In The Cloud Forest

I just finished an arduous 17-mile run around and through the Monteverde region of Costa Rica and wish I would have brought a camera with me. I ran about 7 miles on a rocky ridge that could easily have been in a magazine shoot. Definitely getting my legs back into ultra shape as I climbed and descended some pretty serious elevation changes this weekend. I was able to get a solid 14-miler in yesterday morning finishing the week with 60 miles. It has been nice up here because it is much cooler. I don't even want to think about what we will face on Wednesday as we make our journey back to Central New York!

Much talk of the earthquake that hit here the other day although we felt nothing as we gobbled down lunch. That's all for now...keep on keeping on!

Montezuma

I feel so grateful to be out of the cold Northeast and exploring this absolute beautiful country and culture. Erica and I are having such a fun time and miss everyone...Happy New Year to all!

My body feels so good to be back at running too. I was able to get in 50 miles this week including a solid 15-miler this morning from 5:30am to 7:30am as the sun rose...Pura vida! Running the roads and trails here are exquisite! Nothing like having monkeys jumping overhead, toucans and macaws sweeping through the jungle and me splashing through cold creeks in a sometimes unbearable hot climate. I definitely have had to use up my Endurolytes and Camelback and have to keep reminding myself that we are so close to the equator. Plenty of healthy food and fresh fruits...and...oh yeah...good, strong coffee!