Archives for posts with tag: cross training

This is the work of Elaine, one of the beneficiaries of my fundraiser. I am so proud to see her perform like this! She is truly an inspiring individual and I look forward to seeing how she grows as a person in South Africa.


Things I learned about running yesterday:

  1. The ideal ratio of carbs, protein, and fats for recovery matches up pretty closely with chocolate milk.
  2. Performance-enhancing drugs may be entering the world of elite running.
  3. Core work is the best thing to do the week before a big race.

Get more context and see the rest of the yesterday’s chat with Trisha and Uli Steidl  at the Seattle Times website.

Chris Bosh is down with chocolate milk. You should be too!

Author and Marathoner Kim Jones

Despite not taking up competitive running until her 20s, Kim Jones became one of America’s elite distance athletes of the 1980s and 90s. In 1991, she was the third-ranked runner in the world after posting a PR of 2:26:40 in the Berlin Marathon.

In her new book Dandelion Running Wild, Jones recounts the stories of her upbringing and how running brought her a sense of peace. I caught up with her by phone from Fort Collins, Colorado.

The Marathon Newbie: How do you feel about running as an avenue of self-therapy?

Kim Jones: I feel like it helped me through a lot of tough times—the running. Back when I first started running, I didn’t even know I was training. I would just go out for a run, running away from my brothers and sisters. Sometimes, I would just run down to the beach. Little did I know as a child, through my adolescence, or even as a young adult that I developed into a marathoner simply because I used running as a therapy.

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The New York Times is reporting that the New York Marathon will proceed, despite strong objections from some quarters.

There was some worry that Hurricane Sandy would force a cancellation, but organizers confirmed again that they will go ahead with Sunday’s race, considered by many to be the most prestigious marathon in the world.

“The city is a city where we have to go on,” [New York City Mayor Michael] Bloomberg said at a news conference Thursday afternoon.

Much of the distress centers on the availability of the Staten Island Ferry, which usually transports up to 50 percent of the race participants to the starting line. The Times reports that if the ferry is not in service, runners will have to take a bus. According to the official website, those who selected Staten Island Ferry service have been reassigned to buses, with the first wave leaving at a mind-boggingly early 4:30 a.m.

The New York Marathon is the world’s largest marathon with more than 47,000 runners starting last year’s race.

Runners cross over the Verrazano Bridge to begin the 2011 New York City Marathon. Photo from

As part of a marathon training plan, it’s a good idea to come up with a few different form of cross-training, as the jogging motion is quite repetitive and can lead to injury—not to mention boredom. The idea for this post came as I was running the infamous Howe Street stairs this past week. I thought to myself—who would ever do this for fun? Then I remembered Dan Lawson.

Lawson, a personal trainer and owner of Javelin Fitness, has long been an advocate of stair-running as a cross-training strategy. I caught up with him on Seattle’s Capitol Hill to hear his thoughts on the Big Climb, the importance of muscle-building exercises for distance runners, and the dreaded Howe Street steps.

Dan Lawson, owner of Javelin Fitness

The Marathon Newbie: How did you first get started with stair-climbing?

Dan Lawson: I think I just like the challenge. I had signed up for the Big Climb and liked the fact that if you’re good, it’s over in 10-15 minutes. Instead of, for example, a five-hour marathon. I prefer to rip the band aid off quickly.

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As we waited in the Sunday morning chill, my childhood friend Catherine and I wondered when our tradition started. Was it 2007? 2008, perhaps? Since then, we’ve joined each other once a year for the late-fall Dawg Dash.

With a course that highlights the University of Washington’s stunning architecture and beautiful landscape, the annual Dawg Dash is currently in its 27 years. For my money, it’s the best race in the area, but I’m biased. It’s mostly purple-and-gold clad Husky alums, many of whom bring their dogs.

Best two moments? An assortment of dogs howling during the national anthem and another pup stopping in the middle of the course to relieve himself, to the chagrin of his owner. Doggie dos and doggie don’ts, indeed.

Well, I think I shot myself in the foot. Or rather, the leg.

It all started Monday, when I decided to delay my long run by two days so I could play soccer Monday night. I reasoned that I’d be fully recovered from soccer by Thursday, when I was scheduled for a 17-miler.

Turns out I wasn’t able to do that. I was so sore from Monday’s match that I skipped Tuesday and Wednesday’s runs (to be fair, the rain had a bit to do with it as well). With that in mind, it was perhaps inevitable that I’d suffer a little adversity during Thursday’s long run.

I hit a wall near Seward Park. I felt a twinge in the right leg that required me to slow down significantly, then to walk. In the end, I walk-jogged (wogged?) the seven miles home.

A bad run in all, but the training continues. I took Friday off and had good runs on Saturday and Sunday.


Seattle’s Seward Park

Why I’m Running:

I want to raise enough money to sponsor two promising African ladies: Elaine and Mandisa.  It costs $80 so sponsor Mandisa for one month of Imagine Scholar costs — this amount pays for her transport, healthy food in class, school supplies, and many other things. For Elaine, it’s $78. Lump those two together and you get $156/month. Multiply that out my 12 months and you get a very achievable fundraising goal: $1,896. Please donate at my Crowdrise page here:

Weekly Statistics:

Miles run: 30.7 (266.38 total)

Average speed this week: 5.4 MPH (okay)

Calories burned: 4,507 (38,627 total)