Monthly Archives: May 2014

Santa Running Exactly 5:50 per Mile Pace.

Lloyd Clarke Sports

Picture Santa running perfect pace for a slightly hilly Half Marathon. Yes. Picture it. That’s what I did before I ran the Santa Hustle last year because I try to visualize every detail of the race before I run it.

Running the Santa Hustle in Sevierville TN Running the Santa Hustle in Sevierville TN

Part of your regular training should be mentally preparing for your race. This takes on several forms while training and does not necessarily require spending any more time on your running than you already do. Just use your brain during your existing training to amplify your results.

1.  Running Intervals

Your interval sessions, whether on the track or on the road, should mimic your race goals. My goal time for the next 800 Meter repeat should not merely be 2:40. It should be “5K race Pace.” So in your head as you approach the line to start your half mile of zippiness, your…

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Bulletproof Ways to Prevent Running Injury- from Jason Fitzgerald

Lloyd Clarke Sports

This is a great article about running injury free that I saw because Patrick Gallagher posted it on facebook. As with any great running article, I have to add a little bit to it! So read the article, read my comments and then add your own best ideas for preventing injury! Your legs will thank you.

Article:

http://www.artofmanliness.com/2014/01/03/4-bulletproof-ways-to-prevent-running-injuries/

I am about 95% in agreement with the author’s reccomendations.

While I agree with the weight training comments in general, I also think that many runners can do body weight exercise and accomplish the same goals. The squats and dead lifts might work for some but many of us could do lunges, body weight squats, single leg squats and some drills. I will do some weight machines and weighted squats for about 6 weeks during a low mileage phase of rest during the summer.

Respecting the recovery process and searching for variety…

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Running Books with a Gainesville Connection

Lloyd Clarke Sports

Gainesville inspires runners and writers. If you’re looking for some good training material, poetry, or a fun bit of fiction, all can be found from authors with local connections to Gainesville.

Pain, by Dan Middleman

Dan was my teammate at the University of Florida and made the Olympic team in the 10K. While this book is somewhat dark it has some classic stories about runners, motivation, victory and defeat. Not for young audiences. Probably college or older. Dan also wrote “The Burden” which I have not read but I will be reading soon.

http://www.amazon.com/Pain-Dan-Middleman/dp/1425932908/ref=sr_1_1?ie=UTF8&qid=1389190425&sr=8-1&keywords=Dan+Middleman

The Coin, Michael Mykytok

Mike was also a teammate of mine at the University of Florida and a heck of a runner. He was USATF National Champion in 1997 over 10,000 meters and has many other trophies on his shelf. The Coin is one of his more recent novels. All of them have running themes, shady…

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Why do so many “CrossFit” style trainers dislike runners?

Lloyd Clarke Sports

I have witnessed an interesting trend in fitness marketing that is a bit surprising and disturbing to me. There is a common message out there on blogs, marketing brochures and promotional material for gyms that uses a Marathoner vs Sprinter analogy to promote High Intensity Interval Training (HIIT). Let me share some examples and my comments. First, this one appeared at the gym where I work out:

The picture includes Usain Bolt and Constantino Leon. The picture includes Usain Bolt and Constantino Leon.

It juxtaposes a picture of Usain Bolt, Jamaican sprinter, with a picture of Constantino Leon, a Peruvian distance runner. The implied message is that if you want the body of Usain Bolt, which is very attractive, you should do their HIIT training, not run. Here’s the real irony. Mr. Leon has a Half Marathon PR of 1:03:53 and I will personally guarantee you 100% that he utilizes Interval training in his plan!!! Nobody runs a…

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5 Workouts You Should Learn to Love

Lloyd Clarke Sports

Fartlek Fun

There are many variations on the theme but the point is to throw in 5-8 surges during a regular training run to work on your anaerobic threshold. I like to do 6 surges of 5:00 each with about 3:00 to 4:00 of regular training run pace in between. The keys are:

  1. Run the surges at a target effort for 10K or 15K race pace.
  2. Keep the running in between the surges at a solid training run pace.
  3. Don’t take more than 5:00 “rest” between surges.
  4. The surges should be at least 3:00.

This kind of run can be done on a regular training run and adjusted easily to your fitness level and goals. Love it because it will increase your endurance and give you confidence that you can shift gears to go faster when you want to. Love it because it is fun to say, “FARTLEK!”

Cut-Down Run

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How Much Should You Run? Don’t cross that line, Sparky!

Lloyd Clarke Sports

This article is a balanced, fair assessment of how to determine how much mileage you should run and how many days a week you should run. Of course I can’t just let the expert say it all. Here’s my take on the discussion as well.

Article: http://running.competitor.com/2013/11/training/how-much-should-you-run_88154

My Perspective:

I’ve been asked this question several times and anyone who knows me realizes I swing to the high mileage side of the discussion. A fellow runner on Daily Mile asked, “Don’t you need a rest day between 10 milers?” and I responded, “10 miles IS a rest day.” I love counting the donuts I’ve burned, as reported by Daily Mile.

That's 500 Dozen. If you stacked all those donut boxes on top of eachother, the stack would be over 83 ft high. That's how many calories I've burned in the last 3 1/2 years since I started logging miles on Daily Mile. That’s 500 Dozen. If you stacked all those donut boxes on top of each other, the stack would be over 83 ft high. That’s how many calories I’ve burned in the last 3 1/2 years since I started logging miles on…

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