“This is the way you want to train, alright? Don’t say 'all right I’m gonna work my pinky toes on Monday. I’m gonna work my outer bicep on Tuesday.' That’s how pussies train! Alright? You wanna be tougher--you train everything all at once. Smash yourself right in the mouth with this stuff, alright?!!! Hardcore!!! ” ~ Dave Balomo
"When a lion is chasing an antelope, he doesn't look back. He has to eat." ~ Robert Cheruiyot
“Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.” ~ John Bingham
“Run like hell and get the agony over with” ~ Clarence DeMar
“When you win, say nothing. When you lose, say less.” ~ Paul Brown
“Running is one the best solutions to a clear mind.” ~ Sasha Azevedo
“My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble.” ~ Bill Rodgers
“Running helps me stay on an even keel and in an optimistic frame of mind.” ~ Bill Clinton
“The marathon can humble you.” ~ Bill Rodgers
"I very sparingly ran during the past 3 months in an effort to save my joints from the pounding on the pavement. And in the end, it was my downfall." ~ Jacob Seilheimer
“Learn to run when feeling the pain: then push harder.” ~ William Sigei
“Running won't kill you, you'll pass out first!” ~ Unknown
“Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'.” ~ Paul Tergat
“If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it.” ~ Priscilla Welch
“To win means nothing without the will to prepare.” ~ Juma Ikangaa
“Anyone can run 20 miles. It's the next six that count.” ~ Barry Magee
“My feeling is that any day I am too busy to run is a day that I am too busy.” ~ John Bryant
“The idea that you can't lose contact with the leaders has cut more throats than it has saved.” ~ Arthur Lydiard
“I was born to be a runner. I simply love to run. It's almost like the faster I go, the easier it becomes.” ~ Mary Decker Slaney
“Do what you know best; if you're a runner, run, if you're a bell, ring” ~ Ignas Bernstein
"You are a walking monument to deferred gratification." ~ Friend of Pat Porter
"If you want to undertake such a difficult task, you must be true to yourself and not create myths and excuses." ~John Parker, Runners and Other Dreamers
"With the marathon, I think it's just a matter of running enough of them so that sooner or later you get the perfect day where everything goes right." ~John Parker, Runners and Other Dreamers
"Whenever you talk to an athlete who once returned to active competition after a good while away - and it hardly matters with what success - you often sense a truly mystified pleasure in their athletic rebirth. It is as if, once having ventured out into the real world of blurred values and ambiguous finish lines, he had thought to be banned forever from this other, this far more clearly defined sphere." ~John Parker, Runners and Other Dreamers
"You must bake with the flour you have." ~ Danish folk saying
"I have met my hero, and he is me." ~ George Sheehan
"The will to win means nothing if you haven't the will to prepare." ~ Juma Ikangaa, 1989 NYC Marathon winner
"Pain is weakness leaving the body." ~Tom Sobal, World Snowshoe Racing Champion
"Most mistakes in a race are made in the first two minutes, perhaps in the very first minute." ~ Jack Daniels, Exercise Physiologist and Coach
Flash Gordon, Chuck Norris, Bill Rodgers, Steve Prefontaine
George Sheehan (my favorite essay is below and on my wall near the treadmill)
Why Do I Run?
Why do I run? I have written over the years of the benefits I receive from running. Enumerated the physical and mental changes. Listed the emotional and spiritual gains. Charted the improvement that has taken place in my person and my life. What I have not emphasized is how transient these values and virtues are.
With just a little thought, however, it should be evident that physical laws parallel those of the mind and the spirit. We know that the effects of training are temporary. I cannot put fitness in the bank. If inactive, I will detrain in even less time than it took me to get in shape. And since my entire persona is influenced by my running program, I must be constantly in training. Otherwise the sedentary life will inexorably reduce my mental and emotional well-being.
So, I run each day to preserve the self I attained the day before. And coupled with this is the desire to secure the self yet to be. There can be no let up. If I do not run I will eventually lose all I have gained-and my future with it.
Maintenance was a favorite topic of Eric Hoffer. It made the difference, said the former longshoreman, between a country that was successful and one that failed. However magnificent the achievement, without constant care the result was decay.
I know the experience intimately. There is nothing more brief than a laurel. Victory is of the moment. It must be followed by another victory and then another. I have to run just to stay in place.
Excellence is not something attained and put in a trophy case. It is not sought after, achieved and, thereafter, a steady state. It is a momentary phenomenon, a rare conjunction of body, mind, and spirit at one's peak. Should I come to that peak I cannot stay there. I must start each day at the bottom and climb to the top. And then beyond that peak to another and yet another.
Through running I have learned what I can be and do. My body is now sensitive to the slightest change. It is particularly aware of any decline or decay. I can feel this lessening of the "me" that I have come to think of myself.
Running has made this new me. Taken the raw material and honed it and delivered it back ready to do the work of a human being. I run so I do not lose the me I was yesterday and the me I might become tomorrow.
Excerpt: Going The Distance by George Sheehan
1500m 3 3/4 laps of track; called the "metric mile"
15K 15,000 meters; 15 kilometers; 9.3 miles
2 miles Approximately 8 laps of track; 3218m
200m Half a lap of track
3000m 1.864 miles
40-30-30 Dietary regimen where a runner gets 40% of calories from carbohydrates, 30% from fats and 30% from protein
400m 1 lap around track, also called a "quarter"
5K 5,000 meters; 5 Kilometers; 3.1 miles
800m Approximately a half-mile; 2 laps around track
8K 4.97 miles
Aerobic With oxygen; usually used to describe exercise of low to moderate intensity
Aerobic Capacity Also called VO2max; maximum amount of oxygen that can be utilized by the body; also describes a type of training that increases the amount of oxygen that can be utilized, i.e., Aerobic Capacity Intervals
Aerobic Conditioning Training that improves endurance
Amenorrhea The absence of menstrual periods
Anaerobic Without oxygen; usually used to describe exercise of high to very high intensity
Athletes Helping Athletes (AHA) The world-class marathon training and fundraising program that benefits challenged athletes.
Anaerobic Capacity Maximum amount of energy that can be produced without requiring oxygen; also describes a type of training that increases the amount of energy that can be produced, i.e., Anaerobic Capacity Intervals
Anaerobic Threshold see "Lactate Threshold"
Aqua-Running Running in the water. Usually in the deep end. Excellent tool for core training and recovery. Translates well to regular running.
BAA Boston Athletic Association. Premiere running club in the Boston area.
Bandit A runner who participates in a race without registering or paying the entry fee
Roger Bannister The first person to break 4 minutes for the mile
Roy Benson, MPE Running coach and director of running camps
Bioelectrical Impedance/Infrared Method of determining percent body fat where an electrical impulse or infrared light are put through the body; easy to use but approximately 3-6% error possible
Biomechanics Study of the function of the body in relation to movement; especially important for repetitive movement sports like running; poor biomechanics can lead to injury
Body Composition Usually relating to the percent of the body comprised of lean tissue (bone, muscle, water, etc.) or fat tissue; 17% or less body fat is recommended for men; 24% or less body fat is recommended for women
Bonk Another term like "hitting the wall"; a state of exhaustion when glycogen stores are depleted, blood glucose (sugar) levels are low and the only exercise that can be performed is slow running; typically occurs at around the 20 mile point in the marathon
Carbo-loading The dietary practice of eating a high carbohydrate diet (approximately 60-70% of total calories) for the three days leading up to a race to maximally fill the glycogen stores
Carbohydrate Essential nutrient of body found in pastas, breads, fruits, vegetables; should comprise the majority of calories in a runner's diet; stored in the body as glycogen in the muscles and liver; overconsumption is converted to fat
Chromium Picolinate Supplement to help aid in the burning of fat; little scientific evidence to support its claims
Cool-down Slow, easy running done after a workout to help you recover more quickly
CoolMax® A high-performance polyester fiber used in athletic apparel for its cotton-like feel, moisture wicking properties and quick dry time; brand name of DuPont®
Core Training The intent of core training is to strengthen the muscle groups that stabilize your skeletal structure. These are primarily the muscles in the thoracic area that determine your posture in each sport and in effect link your upper and lower body.
Creatine Monohydrate Supplement designed to maximally fill the creatine phosphate stores (fuel for explosive movements like sprinting); little scientific evidence of its beneficial effects for distance runners
Cross-Training Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule
Cruise Intervals Type of workout to improve the lactate threshold; usually repetitions of 800 meters to 2-miles performed at the lactate threshold speed with short recoveries
Cushioning The ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility
Daniels, Jack PhD Running coach and exercise physiologist
Dehydration Not having enough fluids in the body
DNF Stands for "did not finish" and describes a runner who drops out of a race
DMSO Stands for Dimethyl Sulfoxide. A controversial substance often used to remedy inflammation.
DOMS See "Muscle Soreness"
Easy Run A slow run done at a conversational pace
Economy of Effort/Movement As a runner becomes more skillful at performing an activity, their energy demands during this activity are reduced causing them to become more efficient. This may directly affect running ecconomy.
Electrolytes Minerals such as sodium, chloride and potassium that are used for normal bodily functions. These minerals are lost when the body sweats and are replaced through food and fluids.
Endorphins Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"
Endurance Your ability to run for long periods of time
Fartlek Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting
Fast Twitch Type of muscle fiber (cells which compose the muscles) which contract rapidly and powerfully but fatigue quickly
Fat Essential nutrient of body found in oils and meats; should comprise approximately 30% of calories in a runner's diet; overconsumption leads to increases in body fat; can be of three types: saturated, poly-unsaturated, and mono-unsaturated
Fat-burning Used to describe an exercise intensity which burns the most fat; science is still debating the appropriate intensity for maximal fat-burning; note: burning fat at the highest rate does not necessarily correspond to burning calories at the highest rate
Functional Training Training designed to enhance the coordinated working relationship between the nervous and muscular systems. Movements are consistent with the activity preparing for.
Galloway, Jeff 1972 Olympic Marathoner; running coach, lecturer and director of running camps
Gordon, Joshua 'Flash' Part runner / part super-hero. Has anyone ever done more with less?
Glucose Basic sugar; form of sugar into which all carbohydrates are first converted and appear in the blood
Glycogen The form in which carbohydrates are stored in the body; there are two main stores of glycogen - the liver and the muscles; when glycogen stores are depleted athletes fatigue, "hit the wall", "bonk"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
Half-marathon 13.1 miles; 21.1K
Half-mile 804.5 meters; approximately 2 laps around track
Hamstring Strain Micro-tears of the large muscles of the back of the thigh; can be treated by ice and stretching and strengthening exercises
Hash House Harriers A social club of runners that has been described as "a drinking club with a running problem"; members, called "hashers", are given colorful nicknames and club runs are modeled after the old English game of Hares and Hounds; the runs begin when one or two runners, called "hares", set a trail that the other runners, known as "hounds", try to follow
Heart Rate Contraction of the heart usually measured as beats per minute
Heart Rate Monitor A device that measures the electrical activity of the heart (heart rate); usually consists of a chest strap and watch-like wrist receiver
Hills Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
IAAF International Amateur Athletic Federation; world-wide organization that governs running
Hypertrophy Increase in the size of mass of an organ or body tissues muscle fibers (responsible for muscular definition in lower body fat individuals)
Insole The removable inner part of a running shoe that sits on top of the midsole and provides cushioning and arch support
Intensity Degree of effort or exertion
Intervals Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
IOC International Olympic Committee; world-wide organization which governs the Olympic Games
Junk Miles Runs used to reach a weekly or monthly mileage total rather than for a specific benefit
Kick A finishing sprint at the end of a race
L-Carnitine Supplement to help add in the burning of fat; little scientific evidence to support its claims
Lactate Threshold The running intensity where lactic acid begins to rapidly accumulate in the blood. Also called anaerobic threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Lactic Acid A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
Last Can refer to two different features of a shoe; the first is the construction of the shoe or the way the shoe's upper is attached to the midsole. There are three major types of construction: board lasting, where the upper is glued to a flexible, shoe-length "board"; slip lasting, where the upper is stitched directly to the midsole; and combination lasting, where the forefoot is attached directly to the midsole and the heel is attached to a board. Last can also refer to the shape of the shoe: straight, semi-curved or curved. A curved last turns inward from the heel to toe, a straight last has little or no curve and a semi-curved last is somewhere in between.
Lateral Referring to the outer side (or little toe side) of a shoe
Log A record of your training and running that helps you stay motivated, monitor your progress and spot trends in your running
Long Runs Longest run of the week; usually on the weekend
LSD Long, slow distance; slow running designed to improve endurance
Marathon 26.2 miles; 42.2K
Master A runner 40 years of age or older
Maximum Heart Rate (HRmax) The highest number of contractions your heart can make in one minute
Medial The inner side (or arch side) of a shoe
Medial Post Denser midsole material (often gray) added to the medial (or arch side) of the midsole to provide stability and control excessive pronation
Metric Mile 1500m, the international racing distance closest to the imperial mile; see "1500m"
Microfiber A tightly woven fabric that's extremely lightweight and soft; notable for its wind and water resistance, ability to wick moisture and quick dry time
Midsole The part of the running shoe between the upper and outsole that provides cushioning and support. Most midsoles are made of either EVA (ethylene vinyl acetate) or polyurethane foam. EVA is lighter and more flexible than polyurethane, but it is not as durable. It can come in various densities with gray-colored EVA being denser than white. The denser, gray EVA is usually placed along the medial side of the shoe to provide stability and motion control and is often referred to as a "medial post." Some midsoles have additional cushioning technology such as air, gel, grids, etc.
Mile 1609 meters; approximately 4 laps around track
Minerals Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients and compose some of the structures of the body; may be obtained through diet or supplementation; overconsumption can be toxic
Motion Control The ability of a shoe to limit overpronation and provide stability
Muscle Soreness Pain, stiffness, and soreness in a muscle due to microscopic tears of the muscle usually due to doing more work than the muscle is used to (also called DOMS or delayed onset muscle soreness)
Negative Splits Running the second half of a race faster than the first half
Olympics Competition held once every 4 years; highest goal for most runners
Orthotics Inserts placed inside shoes to correct biomechanical problems
Outsole The bottom-most layer of most running shoes; the layer that contacts the ground and provides traction
Overpronation The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics
Overtraining Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out
Oxygen Debt A state where the energy demand is greater than what can be provided by oxygen thus inducing heavy breathing to consume more oxygen
Pace Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon
Piriformis Syndrome Pain in the buttocks resulting from a tight piriformis muscle pressing against the sciatic nerve; can be treated by stretching exercises for the buttocks
Periodization An organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.
Plantar Fasciitis Foot injury where there are micro-tears of the arch; especially painful in the morning; can be treated by stretching the arch and calves; massage with hands or rubbing foot on golf ball or shaving cream can; if untreated can lead to heel spurs (spur of bone from the heel bone)
Peak Scheduling your training so that your best performance is timed for a goal race or event
PR Personal Record or Personal Best; fastest time a runner has run for a given distance
Prefontaine, Steve One the best American distance runners in history; known for his ferocious competitiveness; killed in car crash at the age of 24 in 1975; two movies have been made of his short career
Pronation The natural, inward roll of the foot; pronation begins when heel contacts the ground, the foot then rolls inward to absorb shock and transfer weight to the ball of the foot as it prepares to push off. It is a natural and necessary motion for running and walking.
Protein Essential nutrient of body found in meats, eggs, dairy products, beans and nuts; should comprise approximately 15-25% of calories in a runner's diet; converted into the body's structures-bones, muscles, organs, etc.; overconsumption is converted to fat
Pyruvate Supplement to help add in the burning of fat; little scientific evidence to support its claims
Quarters Jargon for a quarter mile or 400 meters; often used when describing workouts where runners run 400-meter (or quarter) repeats
Recovery Runs Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning
Repeats See "Intervals"
Resistance training Training designed to increase muscular size (6-12), strength (2-6), power (3-5), or muscular endurance (15>)
Resting Heart Rate The number of times your heart beats per minute when you are relaxed and still; usually measured first thing in the morning before getting out of bed
RICE An acronym for rest, ice, compression and elevation; a procedure for treating certain injuries
Ride A term used to describe a shoe's ability to smoothly transfer a runner's weight from heel-strike to toe-off
Road Races Running contests over streets; all runners can participate
Rodgers, Bill "Boston Billy"; has won the prestigious Boston and New York City marathons each 4 times
RRCA Road Runners Clubs of America; organization to which most running clubs in the US belong; provide information and resources for running clubs
Runner's High Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Runner's Knee Knee pain usually caused by the knee cap not sliding properly during movement; may be related to muscular imbalances within the thigh muscles; can be treated with strengthening exercises for weak muscles (usually the inner thigh muscle)
Running Economy The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more "economical"
Samuelson, Joan 1984 Olympic Gold Medalist in the marathon; American marathon record holder
Sciatica Pain running from the low back to the toes related to pressure on the large nerve innervating this areathe sciatic nerve; should be evaluated by physician
Second Wind Feeling of more energy and less effort some runners feel after 15-20 minutes of running
Shin Splints Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures
Shorter, Frank 1972 Olympic Gold Medalist in the marathon; his victory spurred the running boom of the 1970's
Singlet A light weight tank top worn by runners
Skinfold Calipers Process of determining body composition where several folds of skin are measured for thickness and then used to calculate percent body composition
Slow Twitch Type of muscle fiber (cells which compose the muscles) which contract slowly but can perform for a long time
Speed Work Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence
Split Times Denotes the time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way); for example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run)
Stability The ability of a shoe to resist excessive motion; usually used to describe shoes designed for neutral runners or mild over-pronators
Stamina Your ability to combine speed and endurance
Strength Training Movements against resistance to develop muscular strength; usually weight training/lifting weights
Stretching Movements designed to increase a muscle's flexibility; best method is still being debated but it appears that consistently stretching is the key to increasing flexibility
Strides Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form
Supination See "Underpronation"
Supplex® A high-performance nylon fabric common in performance athletic wear and notable for its sturdy, cotton-like feel, moisture wicking abilities and quick dry time; brand name of DuPont®
Taper Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day
Tempo Runs Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed
Toebox The front portion of a shoe. Also known as the forefoot
Track Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile
Ultra-marathon Races longer than a marathon (26.2 miles)
Underpronation or supination The lack of sufficient inward motion of the foot; highly cushioned, flexible shoes are recommended to absorb shock and allow the foot to pronate naturally
Underwater weighing Process of determining body composition where a person's weight, while submerged in water, is used to calculate percent body composition; considered the best method for calculating percent body fat
Upper The top portion of the shoe, usually made of leather, synthetic leather or mesh material
USA Track & Field National governing body for running in the US
U.S.O.C. United States Olympic Committee; US organization that governs the Olympic Games
Vitamins Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients; may be obtained through diet or supplementation; overconsumption can be toxic
VO2max Also called maximal aerobic capacity; maximum amount of oxygen that can be utilized by the body; higher V02max generally equals better performance; can be improved with training but has a genetic limit
The Wall or Hitting the Wall A state of exhaustion when your body runs out of glycogen or energy; usually around the 20 mile point in a marathon (also "Bonk")
Walloby Nickname for any Australian runner.
Warm-up Slow, easy running before a workout or race that raises your heart rate and prepares you for more intense activity
Water Essential nutrient of body; runners should drink enough throughout the day to maintain clear urine and enough after a run to return to their pre-run body weights
Wicking The ability of a fiber to move moisture from your skin to the surface of the fabric so that it can evaporate and keep you more comfortable
World Championships Running and track and field championships held once every 2 years; almost as prestigious as the Olympics
University Of Massachusetts-Boston
Boston,Massachusetts
Graduated: 2003
Student status: Alumni
Degree: Professional
Major: Certificate in Dispute Resolution
About me: I like to run. I really, really do. I work hard and play hard. But, I basically lead a simple life (when I am not saving the universe).
Eat lots of burritos and just do what the mood says. Not really as simple as that but pretty simple, really...it's an OK start, anyway...
"Flash, Flash, I love you, but we only have fourteen hours to save the Earth!" Gotta go...
