Run Well *** Finish Strong

Just updated the Saturday Run List. Added new runs I found. Look for the link to the left under Categories.

With the acquisition of LaSalle Bank in the fall of 2007, Bank of America is now the proud steward of the 30-year-old Chicago Marathon. With a new name and a new logo for the marathon, Bank of America is excited to be associated with the Chicago Marathon which opened registration February 1, 2008 and will continue until 45,000 entrants have entered. It is a Sunday run and one of the World Marathon Majors.

Speaking of the World Marathon Majors, here is a listing taken from the WMM site.
The Boston.
The London.
The Berlin.
The Chicago.
The New York.

(You can decide order of importance if you like.) :-)

I am back, but I am certain you did NOT miss me.

My son recently informed me that now that the weather is getting warm, he is going to start running again. He decided he is a "warm weather runner." Sort of sounds like a 'warm weather friend.' So what kind of runner are you...a warrior, a purist, a socializer, an exerciser? Have you thought about it? Take this quiz from Runner's World in the UK. 10 questions. I took the quiz. I am a purist...run because I enjoy it. Finish time, speed, PRs, competition, winning are not so important to me. What is your run game?

There is a significant amount of good information on the Runner's World UK online magazine. Check it out. I was particularly interested in what the British call Fell Running. I have run up in the Sierra Nevada Mountains along trails. It is physically wearing to run at altitude, but mentally it is an energizing experience! (Better therapy than sitting in an office with a shrink...and I am one.)

Runner's World (US) Magazine Online has an article about the 15 foods runners need every week for good health and top performance by Liz Applegate Ph.D. The list includes:
1. Almonds
2. Eggs
3. Sweet Potatoes
4. Whole-Grain Cereal with Protein
5. Oranges
6. Canned Black Beans
7. Mixed Greens Salad
8. Salmon
9. Whole Grain Bread (100% whole grain)
10. Frozen Stir-Fry Vegetables
11. Whole Grain Pasta
12. Chicken
13. Frozen Mixed Berries
14. Dark Chocolate (am I glad to see this one!!!)
15. Low-Fat Yogurt
Read the article in Runner's World to find out why these foods are so important.

Here is a good training plan for the first half marathon published in Runner's World...and you only have to run three days a week!

How about a plan for the first marathon. A nice 16 week plan, claiming it is for people who seldom run or race more than six miles.

The 29th annual Shamrock Shuffle 8K was run March 30, 2008 in Chicago, IL. A great event through the city of Chicago. 22,558 finishers. Fastest male: 23:09; Fastest female: 29:03. I tell you this because my own son ran today...improved his time from last year by about 30 minutes. Of course, last year he was slower because he ran with his father...Me. I slowed him down. The Shamrock is a great run. You should try it.

Time-to-Run online magazine's article regarding what they call the Six Building Blocks of Distance Running which include:
1. Fartlek
2. Hills
3. Intervals
4. Tempo Runs
5. The Long Run
6. The Easy Run
They also add that rest is very essential. Good information to consider as you develop your run training plan.