We’re well into running long distances this summer.  I think training for Chicago started on the 1st of July.  It’s not too late to start training for a fall classic.  Besides the many marathons in the area this fall, there are many half-marathons.  So, even if you didn’t want to train for a marathon, you can still get in some serious training for other long races.  Look one up and go for it.  

And don’t forget the Tyranena Half Marathon in November.  Majority rules…we’re heading to Lake Mills in November.   

I received some feedback about my ‘back to school’ sales comment.  I work for a very large retailer who’s had ‘sugar plums dancing in their heads’ since February.  Needless to say…retailers are always looking to sell.

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And more information from Marathon Nation and Patrick McCrann…(note to you, the readers.  This information may not be in order as I’ve received them.  But the information is great however you can use it…

Day Four

Sometimes changing how you run -- or the quality of a particular run -- seems like an insurmountable task.  When you're in a funk it's easy to become discouraged when the little things aren't going your way...the pace seems to hard for such an "easy" effort, your posture is sloppy, you must look like a train wreck!

Take a Deep Breath...
Before you run across town and right off the nearest cliff, let's talk about a little intervention. When I got too fired up as a little kid, my mom always told me to take a deep breath and count to ten. Anyone who has had an asthma or anxiety attack knows just how debilitating losing control of your breath can be. By finding a way to assert a relaxed control over your breathing, you can tangibly improve your running experience.

Rethinking Breathing
Don't worry, I am not suggesting you get involved in managing your breathing...that would be a disaster for most of us multitaskers! Instead, I want you to focus your breathing on the point where it actually happens -- your diaphragm.

The contraction of the diaphragm is what draws the breath in; relaxation of the diaphragm sends the breath out. In other words, despite the biofeedback you get from your chest and lungs, they aren't actually doing the work!

Hacking Your Breathing
Start the awareness process before running by doing it in a chair. Clasping your fingers together, lay your hands across your upper belly / diaphragm area. Inhale deeply and allow your stomach to expand as you draw in air. Once done, relax your stomach and just allow the breath to float out on it's own. Congratulations, you have taken your first "diaphragm-aware" breath!

Once you have become familiar with a diaphragm-oriented approach then it's time to take this to the road. Start with baby steps:

Focus on your breathing when you are warming up and cooling down only.

Add focus to the recovery portions of any tempo or fartlek running you do.

Add focus to the actual "work" portions of your run training.

At the end of the day, optimal running technique is relaxed, upright, and fluid. By focusing in on the relaxing rhythm of our breath, we can almost align our running. In fact, I personally consider this breathing focus to be my natural "reset" option where I can put a stop to the negative thoughts/techniques and essentially reboot my run for the better.

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Another request for fall Wisconsin races?

We’re heading back to Lake Mills in the fall for Half Marathon.  I believe registration is open and the race is November 6th.  They’re limiting the race to 1500 runners.  So, plan your registration and training accordingly.

And were still looking for a short race in September to replace the Cheese Days 10K.  Someone suggested the New Glarus 5K held the same day.  September races are close to the fall classics.  So we may be taking a rain check on a September race. 

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If you need information about a run or location, feel free to give me a call at 815-222-1280

If you want to share any ideas for a run or recovery; if you’ll be venturing to a distant race and you want to car-pool with some folks; or if you’re training for a race and you want a training partner, pass the information onto me and I’ll send the word out to others.             

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Thursday, 07.15.10, Meet at Runners Image on East State Street.  We’ll run the National Avenue path, about 5 miles.  Recovery is at Carlyle Brewing.  Meeting time is 6:00 pm.

Saturday, 07.17.10 Meet at the Nikki’s Café on Williams Street in Roscoe.  I believe some folks may be running upwards of 14 miles and some may be running upwards of 8 miles.  Meeting time is 7:00 am.

Thursday, 07.22.10, Meet at Pino’s Pizza on North Main Street.  Yes, it’s the cemetery tour again.  We’ll run about 6 miles, through the cemetery and streets, over to the bike path.  Recovery is at Pino’s Restaurant.  Meeting time is 6:00 pm.

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“Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run.”     -John Bingham, "Back to the Future," Runner's World

“Free your mind, and your feet will follow.”     -Kevin Nelson, The Runner's Book of Daily Inspiration

“Champions aren't made in the gyms. Champions are made from something they have deep inside them?a desire, a dream, a vision. “     -Muhammad Ali

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Waddle On!

Dave

The Buddy Group is open to any runners and walkers who want to come out and enjoy running and/or walking.  We charge no fees and you do not have to be a member of any club.  Please contact David Kiefer at davidkiefer@att.net for more information.

Legal disclaimer....I'm not a coach or trainer. By receiving this email, you will not hold the author or any recipients of this email liable for any injuries or activities you and your possession may encounter while running among this group. You run at your own risk knowing all the potential hazards that can arise.