True story This happened about the beginning of March this year. I couldn’t sit up for a few days, and when I finally could, it was painful. A couple months, and 10 pounds later, I’m finally able to run 5k distances without pain (and odd numbness of my middle toes on my right leg WTF?). I’m also motivated to get back into old hobbies again (peak-bagging/hiking, photography, etc). #wewt

A lot has happened for me in the last month or two. The primary topic of note is the arrival of Penelope. She is unquestionably adorable, but I have also forgotten how much work newborns can be (especially for Heidi).

I’ve also been able to spend a little time outdoors this summer with Kairo and family. I’m hoping to add a photo feed to the sidebar soon (along with other adjustments), so I can share some imagery. Our trusty point-and-shoot camera of 5 years decided to die on us earlier this spring, and I don’t take shopping for electronic gadgets lightly; so long story short, we ended up investing in a digital SLR camera (Nikon D5000), and I have tried to take advantage of the technology.

As far as plans for Peak-Bagging (a long-standing and cherished activity for me), I plan to hit Spanish Fork Peak (this Saturday), and Timpanogos in August. I’m hoping I will find opportunities for other peaks, but I will have to wait and see.

And lastly, on the topic of running, I have a bigger goal for this Summer/Fall. I’m planning to do the Spanish Fork half marathon in September. My hope is that from next year on, I will be doing marathons on a regular basis. I’ve definitely improved my endurance and speed this year by focusing more on tempos, fartleks, and hills. I still have a lot of room to improve on that focus, but the noticeable difference has come immediately.

It’s been a while since I’ve posted on the topic, so I thought I would share this article. It has lots of great advice for boosting performance. Many of which I can personally testify. Being a night owl, however, I struggle most with the getting up early tip.

Embrace your inner early bird. British scientists found that when cyclists exercised at 6:45 a.m., they could sustain an intense pace for a longer period compared with when they exercised at 6:45 p.m. Your core body temperature is lower in the a.m., so it takes longer to overheat from exercise performed in warm conditions, says lead researcher Ruth Hobson, M.Sc., a doctoral student at Loughborough University in England. Plus, levels of cortisol (a hormone that helps break down fat for fuel) are higher at daybreak, “which might help you run a little farther, faster, and with more energy,” says Hobson.

I’ve searched for my inner early bird before, but it seems when I find him, he gets away from me pretty quickly; like after a day. I’m going to try again, but it will be hard in conjunction with one of the other tips.

Shaving seconds off your runs may be as simple as spending more time in the sack. A Stanford University study concluded that athletes who increased their sleep to 10 hours per day (including naps) clipped more than half a second off their sprint times. “Sleep is your body’s rest mode,” says William Sands, Ph.D., Director of the Monfort Family Human Performance Research Lab. “It’s the one thing you can guarantee will help you recover and improve your performance overall.” Shut off all technology one hour before bed to let your brain relax. Soak in a hot bath for 15 minutes before turning in; the heat will raise your core body temperature, which helps you drift off faster, says Sands.

Wish me luck.

Lately I’ve been averaging 4 times a week, but most articles and journals will recommend programs that involve 6-7 times per week, even for absolute beginners. This is what makes me feel old and out of shape, as well as somewhat of a slacker. I don’t think I’m capable of running more than 4-5 times a week without intense shin and joint pain (thank the Flying Spaghetti Monster I have a loving wife to give me foot rubs). Perhaps I don’t put enough into my stretching or warm-ups/cool-downs. I remain confused, because I have been running pretty regularly for the last 3 years.

Anyway, I read an article this week that warmed my spirits about not running every day, and at the same time made me want to take my runs more seriously. Multi-sport coach, Neil Cook, posted a piece called Run Three Times A Week, the thesis of which is that there are “three key workouts that every runner should do each week. These are essential, must-do workouts. All of your other runs are optional.” Cook, of course, goes into a little more detail about each of these workouts, these being intervals, strength/hills, and long runs. He also includes tempo runs as being an optional fourth for those who feel they have to do more. According to Cook, “you can create a training plan that includes only your three weekly key workout and no other running” without any performance loss in your training plans.

I’m hoping this is the case, because I really need to start training for a 250-mile biking adventure coming up at the end of May with my father and brothers. Since my longest ride was about 42 miles, I can say that I’m a bit apprehensive about it. 100 miles per day is the plan, so it’s time to get serious!

Winter has always been a difficult time for running. Apart from the cold temperatures, the roads are messy and slippery, and daylight hours shrink to being dark when I go to work, and dark when I come home again. I used to not mind using treadmills, but my joints seem to disagree with me lately. Somehow I get more blisters and joint pain from running on something that I would have assumed absorbs more impact than pavement would. I have found a few nice tips from various articles that make running in the winter a little more comfortable. This is one of them:

10 TIPS FOR RUNNING IN THE COLD

I have found the layer-recommendation chart to be really accurate and useful.