tag:blogger.com,1999:blog-31594250383656790752024-03-13T21:32:43.035-07:00ThunderDome RunningThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.comBlogger76125tag:blogger.com,1999:blog-3159425038365679075.post-84762608716850909532014-01-14T07:55:00.000-08:002014-01-14T07:55:40.327-08:00Pre-Race warmup...what if it is terrible???The crazy part about running is how much physical effort we all put
into training. Logging miles on cold winter days, rainy days, 100 degree
days the work is still put in the bank. That type of training and
effort is awesome, but how many times has the <u>mental </u>side of running
gotten in the way of your race goals---with just thinking negative
thoughts or over-thinking every single thing about race day. More specifically when you felt cruddy on a race warm-up jog have
you lost it mentally and already been beaten before the race even went off? Maybe we all forget how
much physical prep and work has to be put in to get to that point in
time to get you one hour away from a big race. A sub par warm-up I
have found to be an awesome way to center your thinking-in a way you "dont" want to feel good. Control what
you can control to get your focus back on your race strategy and
goals. If your legs feel like crap then you do not have to worry about
how your legs are going to feel race day....you already know that after
the warm-up your legs feel like garbage so move on. That is out of your
control 45 minutes before the gun goes off.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZCi0mgh4hMKtrfvXQlOLZyHAzA7ol96yBmLXtGzO6RhXOWmWV7mZHF1AbGYuI_LsnKfIedyBTY0CF7CiqkMz-zumFUfN55ErbbLpNGHzjLEr8gQEWeM6bmhBlI0QinxyRUaGXugartas/s1600/gate+river+run.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZCi0mgh4hMKtrfvXQlOLZyHAzA7ol96yBmLXtGzO6RhXOWmWV7mZHF1AbGYuI_LsnKfIedyBTY0CF7CiqkMz-zumFUfN55ErbbLpNGHzjLEr8gQEWeM6bmhBlI0QinxyRUaGXugartas/s320/gate+river+run.jpg" height="126" width="320" /></a></div>
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Back in March of 2004, I raced in the USA 15k road championships in Jacksonville, Florida. The <a href="http://gate-riverrun.com/">Gate River Run</a>
is the largest 15k in the United States and is definitely a top notch
race if you are ever looking for a racing field trip (there is a 3/4 of a
mile uphill at the 8 mile mark though). For me the winter of training
for me had gone as planned before the 15k, but during the warm-up that day before
what was my biggest race in some time-- things began to fall apart. I got
stuck running with a guy who would not stop talking about himself like
he was Pre. Our warm-up pace was like 14 minute mile pace (normally I
go 6-7 minute pace), and to top it off with the slower than normal pace--my
feet were not too far off the ground so I caught my toe and tripped and
fell. After I tripped I sprinted away from that joker. Plus on top of
it all my legs felt like crap. Just to add a little bit more anxiety for some odd reason it felt like a knife
was stabbing the side of my heart, I had never had that stabbing feeling
before and never since-- but it hurt like hell. That is where the all
thoughts need to turn to race strategy and that is what I ended up
doing. Control what you can control & think of how lucky we all are to actually get to train and race.<br />
<br />
The 15k was going off whether I felt good or not.....I knew from past
experience that USA road championships go out crazy fast the first mil--- so I was ready
for that even after all the garbage that went on within that last 45
minutes before the race start. I was not at all ready for a cannon <u>false </u>start where the
25 front of the line runners (including me) raced off the line for 10 seconds--only to be called back and 1/2 way back to the start line then told to continue. A wild start, I do
not think I got my first mile split! The first 5k saw the leaders out
in 14:10 my split was around 14:20, I finally caught my breath through
the 10k in a road PR (29:20) to that point. The legs felt awesome to
that point-- even after the circus warm-up act and having tired legs. The
last 5k was tough with getting out pretty fast and with that 3/4 of mile
hill at the 8 mile mark but hung in there for a top 5 finish in 44:25
for what turned out to be one of my better races on the roads. After
all the garbage that transpired 45 minutes before the race-- that all led
up to a happy race. I never again question how my legs feel in the
warm-up or what other negative stuff happens before the race. I am
actually worried when my legs feel great during a warmup. Anyone else
ever feel like that??????ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-48985707493500668172013-10-15T06:02:00.000-07:002013-10-15T06:02:48.416-07:00Meet Ryan Meissen: one of Wisconsin's top marathon runners over the past 10 years<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtI3xP5JDPqF_4Y2FtQkPlNoEtzRWPH-UFJfcDnRVBCZgcY6QPPnrxxryXKxsTyPmdt8R6Y0IIcDlPtikOmpFW4MFiveiYNXi7LhWrpnxEcfwGjrUo0U96na90mRceWoZ-o5A8SPzDbx0/s1600/ryan+lakefront.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtI3xP5JDPqF_4Y2FtQkPlNoEtzRWPH-UFJfcDnRVBCZgcY6QPPnrxxryXKxsTyPmdt8R6Y0IIcDlPtikOmpFW4MFiveiYNXi7LhWrpnxEcfwGjrUo0U96na90mRceWoZ-o5A8SPzDbx0/s1600/ryan+lakefront.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><em>Photo by Bill Flaws – Running in the USA</em> </td></tr>
</tbody></table>
<span style="font-family: Calibri; font-size: small;">Check out ThunderDome Running's interview with 2x United States Olympic Trials Marathon qualifier and 2:18 marathoner Ryan Meissen from Mukwonago, WI. </span><span style="font-family: Calibri; font-size: small;">Ryan has been running for 22 years and has a half marathon personal best of 1:04:19! Ryan just raced to the Lakefront Marathon title for the 2nd time racing to a 2:28:23.</span><br />
<span style="font-family: Calibri; font-size: small;"><br /></span>
<span style="font-family: Calibri; font-size: small;">We caught up with Ryan to see how he trains for his key marathons and how he fits everything in with family, work, and training.</span><br />
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<span style="font-family: Calibri; font-size: small;"><b>How was your training similar or different from prior marathon training
cycles leading up to the 2013 Lakefront Marathon win this year?</b> </span><br />
<span style="font-family: Calibri; font-size: small;">I ran about
50-60 percent of the volume I ran 5 years ago. I still run 20 mile or longer
long runs but not as many. I also mixed in a little speed before my marathon
segment this time.<br />
<br />
<b>When you qualified for the USA Olympic Marathon Trials (2x qualifier) what
was a typical training week for you like during a heavy volume of training
period?</b> </span><br />
<span style="font-family: Calibri; font-size: small;">I ran between 120 and 150 miles per week with 2 workouts and a
20 mile or longer long run on Sun. <br />
<br />
<b>How do you fit marathon training & running into your busy life/family
schedule?</b> </span><br />
<span style="font-family: Calibri; font-size: small;">I have reduced the marathon training to about 80 miles per week.
I run many runs before work starting around 4:30 am. I try and get one
quality workout a week and a long run near 20 miles ever other week. I
also push my son Croix in the BOB jogger for easy runs. Planning a run
is much more important than it used to be. <br />
<br />
<b>What is your favorite half marathon/marathon training workout?</b> </span><br />
<span style="font-family: Calibri; font-size: small;">I enjoy
the steady long run with a few marathon pace miles at the end.<br />
<br />
<b>Any pre-race superstitions? </b> </span><br />
<span style="font-family: Calibri; font-size: small;">I always wake up 3 hours before any race. The
rest of my ritual is top secret. Setting a plan and replicating it before
all races is a great approach. <br />
</span>ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-10408515034470703062012-10-15T09:37:00.000-07:002012-10-15T09:37:36.273-07:00ThunderDome is hiring a Marketing/Promotions InternAre you a runner preparing for a career in sports &/or marketing? If you are we'd love to have you as our Marketing/Promotions Intern! Read below and if interested please email your resume to info@thunderdomerunning.com.<br />
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JOB DESCRIPTION: Assist ThunderDome Running with marketing & promotional projects. Duties will include, but are not limited to:<br /><br />Marketing<br />- Marketing the business through direct mail, email, social media, participating in events, etc.<br />- Write blog entries<br />- Blog content ideas<br />- Update Facebook & Twitter<br />- Research advertising opportunities<br />- Promotion ideas<br />- E-newsletters – create & write content<br />- Seek out marketing opportunities & cross promotion opportunities<br /><br />Promotion<br />- Distribute promotional materials at events such as road races, fitness expos, etc.<br />- Represent ThunderDome Running in a professional manner<br />- Research potential promotional events<br /><br />Qualifications<br />- Candidate should have completed at least 1 year of college; preferably working towards a sports and/or marketing related degree<br />- Self motivated<br />- Timely follow up & follow through<br />- Excellent oral & written communication skills<br />- Outstanding customer service skills<br />- Experience with Facebook & Twitter<br />- Computer/PC skills<br />- Friendly, upbeat & outgoing personality<br />- Able to work with little supervision; will be working from home the majority of the time<br />- Knowledge of running/track<br />- Experience in cross country and/or track & field at the high school or college level is ideal<br /><br />
COMPENSATION: This internship is unpaid and on a voluntary basis. Intern will receive ThunderDome apparel & entry fees to participate in select road races.<br /><br />
COMMITMENT: 16 weeks with an average of 8 or more hours/week.<br /><br />
LEARNING OBJECTIVES: <br />(1) Understand the responsibilities involved in marketing/promoting a small business.<br />(2) Represent the business and feel confident in promoting our services<br />(3) Understand the branding of ThunderDome Running<br />(4) Improve communication skills – networking, conversing, advertising, social media, writing, etc.<br />(5) Network with other businesses and athletes to further expand ThunderDome Running<br />(6) Be responsible for daily marketing activities for the business.<br />(7) Expand your knowledge of the sport of running.<br /><br /><br />ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-36466720544269475352012-07-18T10:52:00.000-07:002012-07-18T10:52:09.130-07:00ThunderDome Running featured on Tips 4 RunningThunderDome Running was recently interviewed on a great running website <a href="http://www.tips4running.com/matt-thull.html">Tips4Running</a>. Check it out. We were honored to be interviewed, it is a great resource for runners.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzxRfVypDlgjI-GEfDUZbVBqdb-od9VZUsbzKB5sZ2VNz4UKZucEQ5icQcWj4stGr-gupOhBaxb4H_uG2pNdbbkX7zhKGWCc1n4bFNKdKmvTFQdNrI7iTivey_N99RH-nrQMb8rkr7EwA/s1600/tips4running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="50" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzxRfVypDlgjI-GEfDUZbVBqdb-od9VZUsbzKB5sZ2VNz4UKZucEQ5icQcWj4stGr-gupOhBaxb4H_uG2pNdbbkX7zhKGWCc1n4bFNKdKmvTFQdNrI7iTivey_N99RH-nrQMb8rkr7EwA/s400/tips4running.jpg" width="400" /></a></div>ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-11646378879930795512012-04-05T08:10:00.000-07:002012-04-05T08:10:35.214-07:00Team up with Saucony & ThunderDome Running to FIND YOUR STRONG<div class="MsoNormal" style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt; margin: 0in 0in 0.0001pt;"><b><span style="font-family: Calibri,sans-serif; font-size: 11pt;">The Saucony Find Your Strong Project</span></b></div><br />
<b style="color: black;"><span style="font-family: Calibri,sans-serif; font-size: 11pt;">Last year Saucony kicked off our <a href="http://community.saucony.com/findyourstrongproject/">FIND YOUR STRONG</a> campaign by asking the running community "What is Strong?". This year, Saucony is helping runners answer this question with the #FindYourStrong project on <a href="http://saucony.com/" target="_blank">Saucony.com</a>. Each week for 12 weeks, we'll be issuing challenges to the community, and along the way showing them inspirational stories of Strong. ThunderDome Running has teamed up with Saucony to help get runners out the door each day and to the starting line. Check out this inspiring and challenging program each week, and get yourselves motivated & fit!!</span></b><br />
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<b style="color: black;"><span style="font-family: Calibri,sans-serif; font-size: 11pt;">Get out and run. </span></b><br />
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<b style="color: black;"><span style="font-family: Calibri,sans-serif; font-size: 11pt;">Good luck to all ThunderDome Runners & running community racing the <a href="http://www.baa.org/races/boston-marathon.aspx">Boston Marathon.</a></span></b><br />
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<b style="color: black;"><span style="font-family: Calibri,sans-serif; font-size: 11pt;"> </span></b>ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-31039974999178907472012-04-04T06:54:00.000-07:002012-04-04T06:54:54.861-07:00Ditch the GPS/watch<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvrs8spSEfxKvGMyN_58aPkfgNFk9wuvC8FeBZ4Fk3Xmux67we44nRTmGcHY65iAS16MjYMJDYEECH7eH7FTCD2_XFeAuMRQaRmZSVv3SA4H1PbtD1Wj7uFA4Dsm0XmpKPkLCCTTTQuE/s1600/stopwatch.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinvrs8spSEfxKvGMyN_58aPkfgNFk9wuvC8FeBZ4Fk3Xmux67we44nRTmGcHY65iAS16MjYMJDYEECH7eH7FTCD2_XFeAuMRQaRmZSVv3SA4H1PbtD1Wj7uFA4Dsm0XmpKPkLCCTTTQuE/s200/stopwatch.jpg" width="188" /></a></div>Runners have to know pace by feeling eventually if you want to be successful. Knowing if the pace is too fast or slow without the aid of a watch or GPS is as important as getting into the habit of negative splitting races. This runner trait is feeling pace is needed early on in a race--say that first 1/2 mile....when possibly your GPS is messing up or you are not quite yet to a race mile marker or where a race course has mile markers that are off and not accurate. There comes a point where you can be a better runner without the outside aid of some kind of watch, and a good way to practice this habit is to run at least one easy day run a week without a watch/GPS and every other week one road tempo/pace type workout without a watch. Just go by feeling.<br />
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For your no watch/GPS days you will most likely be running one of your own courses that you have already measured so even if it is a workout just get your finish time back at the start with a watch you started as you began your run. I have done this several times on say a 10 mile negative split workout day run. Go by feel the entire way, dropping pace, controlling effort, and just listening to the legs on how hard to push. Try this no watch test you will be a better runner for it. Plus on the easy days you will not be tempted to run too fast if your legs feel like garbage because you are used to sticking to a certain pace.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-39709273447103253362012-03-27T06:37:00.000-07:002012-03-27T06:37:21.673-07:00Running 101<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLoPjAeh7EFtC8QYF85xNDgiTp4q03IoFc-cZg6SV1ec2oe1LVbMlTu_5ArUzUSU4DKPuLozAApeah_01AKERmMIT4qqs2SFx3WqtUmhgpvqv0AU9Vmklx806uJYqmTdr5drp85CaV0Q/s1600/Run+Journal+Pic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLoPjAeh7EFtC8QYF85xNDgiTp4q03IoFc-cZg6SV1ec2oe1LVbMlTu_5ArUzUSU4DKPuLozAApeah_01AKERmMIT4qqs2SFx3WqtUmhgpvqv0AU9Vmklx806uJYqmTdr5drp85CaV0Q/s1600/Run+Journal+Pic.jpg" /></a></div>Every runner should keep a daily training log! A training journal from 5 or 10 years ago is not only fun to look back at but the past training X's & O's can be a training tool to help with your current training. Just keep in mind that there is no single "exact same training block" compared to a past training block or race build up. This comparison is true when everything is going right or not so hot. No single training block/period leading up to a race can be compared exactly to a previous block of training, because there are so many other variables that come into play like age, current fitness, or just outside of running stresses. Learn from the training log of the past but do not let it rule you.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-9297472459642069872012-03-26T06:53:00.001-07:002012-03-26T06:57:35.520-07:00ThunderDome Athletes Roll at the Chicago Shamrock 8k<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHuB08Tm3lB5kR2fdR5wvYzGrhczVecbAla2QnGBrl4vO8jPtFbb6LsDVWA_hwTjbL3S46Og3p5X3pEE9RuxnkwqHrTavzhGJ1F-JA2kQGae69F-zvVH_kj99Gh5puXybMM7IjDlAw4w/s1600/Shamrock+Image.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHuB08Tm3lB5kR2fdR5wvYzGrhczVecbAla2QnGBrl4vO8jPtFbb6LsDVWA_hwTjbL3S46Og3p5X3pEE9RuxnkwqHrTavzhGJ1F-JA2kQGae69F-zvVH_kj99Gh5puXybMM7IjDlAw4w/s200/Shamrock+Image.jpg" width="185" /></a></div>Over the weekend ThunderDome runners raced in the <a href="http://www.shamrockshuffle.com/cms400min/">Bank of America Shamrock Shuffle</a> in Chicago the world's largest 8k. The 2012 edition of the Shamrock Shuffle was a deep year in terms of competition & fast race times so it was a great March test of fitness for everyone. In the 34,000+ race field ThunderDome runner's Keith Mullholon (Lake Geneva, WI) & Marek Kotrly (Brookfield, WI) placed 2nd & 3rd respectively in the master's race field with times of 25:31 & 26:43. Those times were good for 64th and 98th overall. Marek's time was a massive PR and both took advantage of the competition and awesome race weather. <br />
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This was the fourth year the Shamrock Shuffle 8k had an Elite club team competition. The Elite club competition features teams from all over the United States made up of 4-5 runners with the top 4 runners finish times added up for overall placing. For the first time ThunderDome Running sent a team to the competition and placed 11th overall. It was a deep race field with the Hanson's Olympic Development team winning the <a href="http://www.shamrockshuffle.com/CMS400Min/uploadedFiles/Shamrock_Shuffle/Race_Results/Elite%20Teams.pdf">overall team competition.</a> Thunderdome was led by Matt Thull racing to a time of 24:17 & placing 22nd overall.<br />
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Continue to follow what ThunderDome Runners are up to this spring as ThunderDome has runnners racing in Michigan, Missouri, Nevada, Alabama, & in the Boston marathon over the next 2 months.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com1tag:blogger.com,1999:blog-3159425038365679075.post-43696330527409531882012-03-06T08:40:00.001-08:002012-03-06T11:11:17.355-08:00ThunderDome Running- Don't Call it a Comeback-Uphill Battles<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlbivbImngs_T4e0fBnGrxraotvj2oc3IPldk12Z5dqyVKu8lUssdSXJdoLN26pXOSkyXGH7b97jV8KA8yn4le9Q-BKMlzheGH8npXaFwYsiDJeP4jRFShh_RDegcXeLLWYHkxeyok3c/s1600/Hill.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlbivbImngs_T4e0fBnGrxraotvj2oc3IPldk12Z5dqyVKu8lUssdSXJdoLN26pXOSkyXGH7b97jV8KA8yn4le9Q-BKMlzheGH8npXaFwYsiDJeP4jRFShh_RDegcXeLLWYHkxeyok3c/s320/Hill.JPG" width="236" /></a></div>The running world is full of beginners, veterans, and Olympians and they all want to and do make it to the starting line in different ways facing varying challenges and obstacles. That training & self awareness journey is the awesome part about running and somehow we all end up not only on the starting line--but rolling through the finish tape.<br />
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Just wanted to share a story of a ThunderDome runner I worked with this past summer and fall from Connecticut. Frank was one of the hardest workers I have had the opportunity to work with and this is a summary by Frank of his journey as his season wrapped up with his key 5k race.<br />
__________________ <br />
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<div>What a great Sunday and what a great way to end my season. After not racing consistently since 2006 I vowed that 2011 was going to be a comeback year and I'm glad to say with the completion of today's Saybrook Point 5K the mission was successfully accomplished. Since my hamstring injury on July 4th my goal was to run a 5K race schedule for the remainder of the year with every race being faster than the last and to ultimately run one or more of those races under 20 minutes. I'm glad to say all of the above took place capped off with today's 5K in a time of 19:39. In my last two races I finished in the top 10 (9th two weeks ago and 6th today) and today I won my age group. I couldn't think of a better way to end things.</div><div><br />
</div><div>A quick race report today before I get into my thank you's. Cold and windy down by the shore this morning, low 50's but by race time things warmed up. Off right at 8:30 am on a real flat course. Started off about 10th and before the first mile settled in to the 6th position which was my final finishing spot. 6:13 for the first mile about 12 seconds faster than I had hoped for so I backed off a bit in order to have plenty left at the end. Mile 2 was done in 6:24 which told me right there I would have enough left to finish strong. As usual I forgot to hit the lap button on my watch at mile 3 but the last 1.1 was done at a 6:19 pace. I had just enough left at the end for one last 1/2 mile kick to bring me in at 19:38. I don't have all my race records from years past but I'm pretty sure this is one of my top three 5K performances.</div><div><br />
</div><div>I sent a text to Matt (my coach/trainer) right after the race with my results and the text he sent back was just what I needed. Here it is:</div><div><br />
</div><div>"Frank that is awesome. You had to have been rolling out there--no let up ever for 19:39. You put in all the work--enjoy it. In a way this is just the beginning. U freakin started this with a run/walk!"</div><div><br />
</div><div>What Matt is referring to is how I started back running on March 29th, 2011. My first workouts were 15 minutes of just a run/walk combo. From then until now I've lost 30 pounds and logged over 535 miles. A lot of work but well worth it in the end with today's result. "Only the beginning" refers to the long range plan of running the Boston Marathon in 2013. A plan that originally scheduled for 2012 but my hamstring injury delayed that.</div><div><br />
</div><div>Now to the thank you's.</div><div><br />
</div><div>To my trainer Matt. I cannot begin to tell you how thankful I am I found your services on the internet way back in March. I have had a number of online trainers during my time as a runner but none of them has been more attentive to my needs and written better training programs than you. I know you always say I'm the one putting in the work but honestly without you there planning it for me and helping me through some really tough times this year there is no way this season would have been as successful as it was. What I've written here just doesn't seem to be enough to truly thank you but please know I have appreciated everything you have done for me. I'm taking a little time off but can't wait for us to start all over again next month. </div><div><br />
</div>ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-24415754992349830922012-03-05T07:23:00.000-08:002012-03-05T07:23:31.067-08:00Let's Play A Game<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA2P43YAZrevsnz7xotbCSqJ-39GD94jf-DwkiHh8zQAhir71TADqRjgC-pwjVjJujYz5ZMlHOH8wPAiHOVoqPlhuXzaeCizr0ufrGur6TjYMmnDs5BMN0puYbnMo3ZSrOFAGzW3YALkk/s1600/stop+sign.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA2P43YAZrevsnz7xotbCSqJ-39GD94jf-DwkiHh8zQAhir71TADqRjgC-pwjVjJujYz5ZMlHOH8wPAiHOVoqPlhuXzaeCizr0ufrGur6TjYMmnDs5BMN0puYbnMo3ZSrOFAGzW3YALkk/s1600/stop+sign.png" /></a></div>Do you ever get to the point where you feel that you cannot work any harder in your runs, workouts or races? A lot of times outside of improving your actual training plan-nutrition is the hardest and many times the worst habit runners have working to improve. I am not going to get into any hardcore nutrition habits changes for example not eating processed foods, eating only whole grains, or staying away from high fructose corn syrup; we can all tackle the nutrition game beginning slowly so start with an individual mini-challenge.<br />
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I started a little game with my running & nutrition two weeks ago. I stepped onto the scale and was motivated to be faster by being way more healthy with my diet. I took out 3 things that I was eating/drinking that I knew I was not supposed to be doing....but really enjoyed eating/drinking. Deep into mile repeat workouts I felt I could not push any harder, and there was something holding me back at that point to hit my goal times so I came up with a big 3 list. I put soda, ice cream, and those addicting Reese's peanut butter eggs on a do not eat list. The Reese's eggs are the most tricky because they change with the seasons. Those things are Christmas trees, Valentine's hearts, and Easter eggs so that junk food vices does not go away from the stores ever. By giving up those 3 big food vices for me, I finally made a positive baby step with some nutrition stuff.<br />
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As I mentioned earlier there is a ton more we all can do by just cutting out the garbage foods from our diets but you have to begin somewhere small. In my case I have been losing 1 pound per week since starting this little game...the duration of the game for me is 35 days which wraps up with the <a href="http://www.shamrockshuffle.com/cms400min/">Bank of America Shamrock Shuffle 8k</a> in Chicago on March 25. From that point the hope is to just be smart about things after I get some of these better eating habits in place leading up to a big race.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-68691205384075728042012-02-29T06:45:00.000-08:002012-02-29T06:45:55.644-08:00Outside of running little "thing"<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiR1YoJgJR7o1douLGn8hRu2eNVNr4veGId9WqGHd3SR8xchNdoJO-DG8Cdhwu45sOwb2sichY-LFZFtsWP2v5q4fYn-UOK61w8lAl4R_XaZMXSmjj6tOuLsFYcrgi3-X0IRLmCrr04cc/s1600/checklist+pic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiR1YoJgJR7o1douLGn8hRu2eNVNr4veGId9WqGHd3SR8xchNdoJO-DG8Cdhwu45sOwb2sichY-LFZFtsWP2v5q4fYn-UOK61w8lAl4R_XaZMXSmjj6tOuLsFYcrgi3-X0IRLmCrr04cc/s1600/checklist+pic.jpg" /></a></div>There are so many little outside of running "things" runners all can be doing to help stay healthy and become better runners. The outside of running exercises, injury prevention work, and mental focus activities should all be on the runners' checklist at the beginning of the day, it is just a matter of if you end up getting any of them checked off with your busy daily schedule.<br />
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I wanted to share with everyone this little youtube video to help keep the knee area healthy, loose, and happy. I can do without the music in the demo but, the video makes sense and it just one of those things that takes 2-3 minutes out of a day and can be done anytime & anywhere. The benefits are 10x the actual effort put in. <br />
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Enjoy.<br />
<a href="http://www.youtube.com/watch?v=qJQz3FlTUqg&feature=related&noredirect=1">KNEE MASSAGE</a> videoThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-38862072381276744232012-02-23T05:06:00.000-08:002012-02-23T05:06:14.414-08:00Race for the Bacon 5k/10k--awesome new Wisconsin race. Check it out<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><img src="http://img2.blogblog.com/img/video_object.png" style="background-color: #b2b2b2; " class="BLOGGER-object-element tr_noresize tr_placeholder" id="ieooui" data-original-id="ieooui" /> <style>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnVo2bG3rQ-KJaTEcvtPWvgtfa0RQB7HGm2Epjyd3u6jyvFRYkyJNIVV7cp5bexUPkWXXoWsGSDCl-HcAcZRxqvjz0x9ymvbR69H7WX87Fqn20_ZTIx8wGAFy3_mkRrWVvy8bLzK39NM/s1600/Bacon+logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnVo2bG3rQ-KJaTEcvtPWvgtfa0RQB7HGm2Epjyd3u6jyvFRYkyJNIVV7cp5bexUPkWXXoWsGSDCl-HcAcZRxqvjz0x9ymvbR69H7WX87Fqn20_ZTIx8wGAFy3_mkRrWVvy8bLzK39NM/s320/Bacon+logo.jpg" width="320" /></a></div><div class="MsoNormal">FOR IMMEDIATE RELEASE</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Contact:<span style="mso-spacerun: yes;"> </span>Chris Ponteri, Race Director at 262-758-9226 or chris@longrunathletics.com</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Race for the Bacon Coming to Milwaukee</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">In what promises to be one of the most unique and entertaining fitness events of the summer, organizers have announced the inaugural <b style="mso-bidi-font-weight: normal;">Race for the Bacon</b> 5k and 10k race to be held at Wisconsin State Fair Park on Thursday, June 14 at 7 p.m.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The race is just the appetizer for a night of bacon-themed fun. Event organizers are lining up an all-star roster of local food and drink companies and chefs to produce bacon-inspired dishes.<span style="mso-spacerun: yes;"> </span>And the winners of the race will receive bacon, giving new meaning to the phrase “bringing home the bacon”.</div><div class="MsoNormal">“Contrary to what many people think, runners aren’t all about eating healthy,” said event organizer Chris Ponteri.<span style="mso-spacerun: yes;"> </span>“We like to indulge in guilty pleasures, and I can’t think of any food that fits that description more than bacon.”</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Ponteri, who also organizes the Icebreaker Indoor Marathon at the Pettit Center, came up with the idea for the Race for the Bacon early last year and approached Wisconsin State Fair Park officials with his idea over the summer.<span style="mso-spacerun: yes;"> </span>“They were immediately sold,” he said.<span style="mso-spacerun: yes;"> </span>“It goes well with the fair and some of the other events they do there.”</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The race will start and finish right outside the Cousin’s Amphitheater in the center of the park grounds. The course will go through the grounds and also feature a lap on the famed Milwaukee Mile race track for the 5k runners and two laps for 10k runners.<span style="mso-spacerun: yes;"> </span>The Mile is the oldest auto racing track in the United States.</div><div class="MsoNormal">The post-race party and awards ceremony will be held at the Cousin’s Amphitheater immediately following the race.<span style="mso-spacerun: yes;"> </span>Organizers are in the process of lining up food vendors and will be working with a well-known local caterer to coordinate the party.<span style="mso-spacerun: yes;"> </span>Live music will also be featured on the amphitheater stage.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The Race for Bacon has selected MS Run the US to be its charity partner.<span style="mso-spacerun: yes;"> </span>A portion of the proceeds from the event will be donated to MS Run the US, which is a non-profit founded by Ashley Kumlien of Brookfield.<span style="mso-spacerun: yes;"> </span>For more information on MS Run the US, visit its website at <a href="http://www.msruntheus.com/">www.msruntheus.com</a>.</div><div class="MsoNormal">Sponsors on board so far include Performance Running Outfitters, Fit Milwaukee, ThunderDome Running, and Running in the USA.<span style="mso-spacerun: yes;"> </span>Additional sponsors will be announced when they become available.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Registration for the Race for the Bacon will open on Friday, February 24 at http://baconrace.zapevent.com.<span style="mso-spacerun: yes;"> </span>The race website is <a href="http://www.baconrace.com/">www.baconrace.com</a>.<span style="mso-spacerun: yes;"> </span>More information can be found on the Race for Bacon Facebook page.</div>ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-51832993044072546362012-02-17T08:41:00.000-08:002012-02-17T08:41:16.996-08:00ThunderDome Running Race Team Action (Records & Medal Performances)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfW89iDsvpcEmSaP64_zHgvRMNx1iI3rdABj0Oc_cSzKcexrTiUvyN-bvDHA6C8rW25Ww_jWkdyJLpVRt9zps3hagyK-6SbdDYoqnnnOnryi9ysJZJvB5widq8o1nNvETC3T9mEe19cHo/s1600/IMG_7179.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfW89iDsvpcEmSaP64_zHgvRMNx1iI3rdABj0Oc_cSzKcexrTiUvyN-bvDHA6C8rW25Ww_jWkdyJLpVRt9zps3hagyK-6SbdDYoqnnnOnryi9ysJZJvB5widq8o1nNvETC3T9mEe19cHo/s320/IMG_7179.JPG" width="240" /></a></div>2012 has gotten off to a blazing start for the ThunderDome Running race team. Through mid-February the race team already has one race record in the books and two top 5 individual race performances in USATF National meets.<br />
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The ThunderDome Running team of Eamon McKenna (Milwaukee), Cal Kromm (Oshkosh), Aaron Nodolf (Menomonee Falls), and Matt Thull (Milwaukee) set the <a href="http://www.indoormarathon.com/results.php">Ice Breaker Indoor Marathon </a>relay record placing first in the 110 team relay field in a time of <a href="http://67.23.19.61/system/files/5502/original/Relay_Results.pdf?1327191708">2:12:44</a>.The race took place on Jan 21 at the Pettit National Ice Center in West Allis, WI.<br />
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Over this past weekend Keith Mulhollon, fresh off his 5th place finish at the USATF National Master's 1/2 marathon champs in Florida the previous weekend, raced to a 3rd place finish at the <a href="http://www.usatf.org/events/2012/USAXCChampionships/index.asp">Master's 8k Cross Country National champs</a> in St Louis. A crazy double for Keith a week apart coming from the 70 degree race temps & high humidity of Florida to St Louis where on race day it was 18 degrees and 25 MPH winds. Keith took control of the 8k cc race early on and pushed the pace working to take the kick out the the field but just came up a bit short finishing 3rd in a time of <a href="http://www.usatf.org/events/2012/USAXCChampionships/results/mm.asp">26:15</a>. A national USATF medal stand performance and an awesome way to wrap the week.<br />
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Next up for the ThunderDome team is the <a href="http://www.shamrockshuffle.com/cms400min/">Bank of America Shamrock Shuffle 8k </a>(the worlds largest 8k) in Chicago on Sunday March 25 and the <a href="http://www.martianmarathon.com/">Martian Invasion of races </a>in Dearborn, MI. If you ever wanted to see first hand one of the most organized and well run races in the entire Midwest check out the Martian Invasion of races on April 14 this year.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-6940248960952556372012-02-08T04:58:00.000-08:002012-02-08T04:58:50.768-08:00The 2012 ThunderDome Running Race team is out of the gates<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-UoM7Ii63O0Ts2x9TepYoEBygDIjqm2-w6fCaet4UKBU_Nmpuqd9kL_m7bUptbCN7ni1Vo-MaVjfW8l8PpG3k92Y7xrNOmbTcmnUlVpm9ySQ-qGnbQCP-fC6dCoOWsH-98Le6NGV_4c/s1600/Keith3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-UoM7Ii63O0Ts2x9TepYoEBygDIjqm2-w6fCaet4UKBU_Nmpuqd9kL_m7bUptbCN7ni1Vo-MaVjfW8l8PpG3k92Y7xrNOmbTcmnUlVpm9ySQ-qGnbQCP-fC6dCoOWsH-98Le6NGV_4c/s320/Keith3.jpg" width="213" /></a></div>This past Sunday the <a href="http://www.usatf.org/events/2012/USAMastersHalfMarathonChampionships/index.asp">United States Master's road race 1/2 marathon championships</a> took place in Melbourne, Florida. ThunderDome Running's Keith Mulhollon (Lake Geneva, WI) raced to a 5th place finish in 71:29 in some pretty tough race temps and humidity. Big congrats to Keith especially going from the 30 degree temps here to the hotbox that was Florida over the weekend. The overall master's 1/2 marathon champ was Mbarak Hussein of Albuquerque, New Mexico finishing in 69:39. Keith's next race has him hitting the <a href="http://www.usatf.org/events/2012/USAXCChampionships/index.asp">United States Master's 8k cross country championships </a>this upcoming weekend in Saint Louis. <br />
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New for 2012 the ThunderDome Running Race team is a USATF registered club. We are accepting individual runner team applications for the 2012 race season---so please inquire about our new racing team & individualized coaching opportunities through ThunderDome Running.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-8977197373407111952012-01-26T05:12:00.000-08:002012-01-26T05:12:36.009-08:00Another ThunderDome Running PR<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJPIrZ-lLCDfpQ5-XNVPlswffnin4I8ZJXtDoF8t7r78T-trgnkZf4sfPDQ28wGwPddhWdqrtuzMlPo1qB5IM29JIFRIQQfXk2VVBW95ZwL2gEXBOjhxBP8d1P8j6G3qS8tUlLMBHZNqA/s1600/Marek+Icebreaker+2012.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJPIrZ-lLCDfpQ5-XNVPlswffnin4I8ZJXtDoF8t7r78T-trgnkZf4sfPDQ28wGwPddhWdqrtuzMlPo1qB5IM29JIFRIQQfXk2VVBW95ZwL2gEXBOjhxBP8d1P8j6G3qS8tUlLMBHZNqA/s320/Marek+Icebreaker+2012.jpg" width="320" /></a></div>Over the weekend the 2012 edition of the <a href="http://www.indoormarathon.com/">Icebreaker indoor marathon and half marathon</a> took place at the Pettit National Ice Center in West Allis, WI. The event sold out again this year with five total races that include a 5k, marathon relay, two heats of the half marathon, and the marathon to wrap up the racing on Sunday. Race director Chris Ponteri and his race team do an amazing job with the event and the fourth year event is now on everyone's race calendar each January.<br />
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<b>*photo is courtesy of Bill Flaws of Running in the USA. www.runningintheusa.com</b> <br />
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Marek Kotrly, Brookfield, WI, raced to a 3rd place finish in the fast section of the half marathon Saturday morning. Marek's time of 75:39 was a PR and kept him on track for his key race of 2012. Marek is racing in the 2012 USA National Marathon Master's Championships held in conjunction with the Twin Cities Marathon this fall. <br />
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We are going to feature Marek next week in our ThunderDome Running blog section with an interview finding out how he balances his busy life schedule with his running goals. Marek is an amazing example of how it can be done with the right dedication and planning. Hopefully everyone can take something away from Marek's secret to solid running as he continues to PR after turning 40!!ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-71190881626854679402012-01-17T04:28:00.000-08:002012-01-17T04:28:33.197-08:00OnMilwaukee.com Article on Barefoot/Minimalistic Running - Making Strides<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrCctuZGEGRf4JjrZnHfK_NS7n6YPSMXiUTgv1Wrud48zRK1QC3BK7_Jt9Wdyuu_ikuCb0i1XaeuraS6gljSjN2qPSSaeUNuLk03maS0cmb24OdbPKwrEKMgAtBjZ0_f9ZJf23gYHG094/s1600/foot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrCctuZGEGRf4JjrZnHfK_NS7n6YPSMXiUTgv1Wrud48zRK1QC3BK7_Jt9Wdyuu_ikuCb0i1XaeuraS6gljSjN2qPSSaeUNuLk03maS0cmb24OdbPKwrEKMgAtBjZ0_f9ZJf23gYHG094/s320/foot.jpg" width="320" /></a></div><br />
Check it out great piece/story from OnMilwaukee.com entitled <a href="http://onmilwaukee.com/myOMC/authors/lindsaygarric/vivobarefoot.html">Get Your Feet Naked</a> on how everyone can improve their running and most importantly stay healthy while doing it. Another example of how doing some of the little things outside of running workouts that can help without having to run 120 miles a week!ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-7459153581192664052012-01-11T09:10:00.000-08:002012-01-11T09:10:01.558-08:00Light Weight Training Shoes--Go Get Some<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTY1VB8Nxx7KsWrHmzQLj9YSTGUJj4Mf8qy82V_TIlbojD3etoaNhKc6YAh_199unAqMhrGBCeov1dG-klGQXWgvuFk32LM9W4R7yZ-C4yf-qpaEUIdy128tyiW5u9eyh5dwi-uX3Ki6A/s1600/New+Balance+LWT.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTY1VB8Nxx7KsWrHmzQLj9YSTGUJj4Mf8qy82V_TIlbojD3etoaNhKc6YAh_199unAqMhrGBCeov1dG-klGQXWgvuFk32LM9W4R7yZ-C4yf-qpaEUIdy128tyiW5u9eyh5dwi-uX3Ki6A/s200/New+Balance+LWT.jpg" width="200" /></a></div>With winter here it is harder and harder to get to a track to do your harder intervals so many times harder workouts fall out of the training schedule with the change in seasons. Those hard tempo or steady progression runs do not need to be forgotten, those workout days just need to stay flexible in your training schedule. Normally the winter weather is not a challenge for an entire week (cold temps or unsure footing) so stay flexible on the day you can do your outside tempo or progression run. That way you can actually get in the workout with manageable outside temps and sure footing conditions. When you get out there for the faster work make sure you have the right shoes on.<br />
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Make sure once you are able to finally get out for that solid strength type/faster workout you have the right kind of shoes for these workouts? Are you still wearing the same heavy trainers you wear for every single one of your other training miles? It would be great to have a pair of lighter weight trainers you can put on for these type of faster outside workouts. We have all read and heard the varying research on wearing a more minimalistic shoe which is one good reason to have a pair of lighter, less-cushioned trainers, but another reason would be to just be able to run faster without slogging around heavy training shoes all the time. You do not have to go as far as getting a pair of Vibram 5-finger shoes but a pair of trainers that is maybe 2-3 ounces lighter compared to your regular shoes work great. It also can be a mental thing too knowing when you lace up the light weight trainers you know and are prepping in your mind that it is going to be a hard workout day. <br />
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Just one of those simple change ups in your training routine, but that light weight trainer will go a long way in helping you become faster. A good change of pace as well is lacing up the light weight trainers for your long run every other week. An example of this type of shoe on the men's side would be the New Balance 690 that is pictured. After work today get to your local running store and try some light weight trainers on immedietely!ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-70937951447431782662011-12-02T07:14:00.000-08:002011-12-02T07:14:58.335-08:00What do you do for your first WINTER WORKOUT?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidhnAcZ6du0CpHpu3AUH9PHw_uHWQgkatE7oaCOdKk4JIAIdT7XzCP1lEqvm2NkYQzhlE63ftmkWBhju8dYQhFeWIrbbTfVR0QI7Uvi7bnJ0nP1wjSCebUEooZR9TC7BtNVbSx0QMESpM/s1600/sad+face.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidhnAcZ6du0CpHpu3AUH9PHw_uHWQgkatE7oaCOdKk4JIAIdT7XzCP1lEqvm2NkYQzhlE63ftmkWBhju8dYQhFeWIrbbTfVR0QI7Uvi7bnJ0nP1wjSCebUEooZR9TC7BtNVbSx0QMESpM/s320/sad+face.jpg" width="214" /></a></div>Runners are often in a bit of a dilemma about when to start workouts and what harder workouts to begin with after their fall marathon or half marathon. These first few workouts should be used as springboards into winter training and should be positive experiences to build workout confidence. A couple of questions you have to ask yourself before beginning that first winter workout is, "Do I even feel like doing the hard workout and am I ready mentally and physically?" That extra pressure to rush back into structured workouts leads to a lot of long faces and questions after the first few workouts. Runners usually end up with sad faces after those first few strict workouts where they are trying to hit specific times end badly. Don't fall into that timed workout trap.<br />
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Would love to hear about some of those first workouts that allow everyone to ease themselves back into training after their marathon or key 1/2 marathon. It is pretty much a given runners do not need to go to the track for that first workout so let's look at some ideas for workouts for the roads. A progression run is a simple workout based solely on effort, you do not have to be tied to or pressured to running a certain time - just try to run a solid effort to finish off the run with each mile getting faster. Or what about just running a negative split on your LONG RUN for the week. Another example of a safe first workout idea might be to do 5-6 (3) minute faster pickups within your 6-10 mile run every couple of minutes of the run. After the confidence is there from these mini-harder workouts it is time to really get down to business, but skipping over these first few EFFORT workouts and confidence builders gets many runners into trouble.<br />
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If you keep things simple and take the pressure off of yourself in those first few post big race workouts you will be more happy with those first few weeks of training. Until that time comes for timed workouts listen to your body and just go the workout route that is all effort based until you have the confidence to really get after faster workouts or moving them to the track.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com1tag:blogger.com,1999:blog-3159425038365679075.post-21743847980601857522011-11-08T08:11:00.000-08:002011-11-08T08:11:22.645-08:00Have you raced an indoor 1/2 marathon lately, how about a 5k?? What about a marathon?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMwiH2kT0tc5ZmSk98RieapbvB6uNuhtWmZtLvt4g3TJ1cWLKrQdXx2ZwijL1jwJPWOEQoIuBw8CpyycIH1JOUu8ixjCcGs7BZSd-znttKDhWeEi1nGj411GUOY4-Cd6DesRlj7qkabls/s1600/Icebreaker.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMwiH2kT0tc5ZmSk98RieapbvB6uNuhtWmZtLvt4g3TJ1cWLKrQdXx2ZwijL1jwJPWOEQoIuBw8CpyycIH1JOUu8ixjCcGs7BZSd-znttKDhWeEi1nGj411GUOY4-Cd6DesRlj7qkabls/s1600/Icebreaker.jpg" /></a></div>The 2012 <a href="http://www.indoormarathon.com/">Icebreaker Indoor 1/2 marathon and Marathon</a> are fast approaching and are set to go off the weekend of Jan 20-22. There is also a 5k and a very fun but yet totally competitive marathon relay. All the races are at the Pettit National Ice Center in West Allis, WI on the 450m oval and race spots are filling up fast so check it out.<br />
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The atmosphere, time of the year, and overall race buzz this weekend creates is amazing in the city. You can feel the electricity in the building as the races are going on and all the action is right in front of you. It is great to see fan clubs of runners being able to cheer on mom, dad, or family memeber the entire race. Another great part about the weekend is that wherever you are in your winter training there is a race for you.<br />
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There are no excuses to not be doing something hard or of quality in January because the Midwest weather is tough. Get to the Pettit Center for the Icebreaker race weekend. If you have a chance check out the <a href="http://www.thepettit.com/">Pettit Center</a> before race weekend to get a feel of the race surface and know what racing shoes you will be wearing on race day.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-75454131059817544452011-11-04T07:09:00.000-07:002011-11-04T07:09:26.394-07:00Found another Running Movie - Across the Tracks<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPXpegK4XoojNM5WuFfKdkWpgMXR46fLrktm8b0-K3zbsCFlYssRMeTX2Xrzq7ss_Crb6R4wDkytSI7XGp1Zl8bll4hvnYKG55xxP4z4_rd-TiCkqd5ulkG8jOZKykiseurcnak_n_vo/s1600/running+movie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPXpegK4XoojNM5WuFfKdkWpgMXR46fLrktm8b0-K3zbsCFlYssRMeTX2Xrzq7ss_Crb6R4wDkytSI7XGp1Zl8bll4hvnYKG55xxP4z4_rd-TiCkqd5ulkG8jOZKykiseurcnak_n_vo/s1600/running+movie.jpg" /></a></div>I came across a running movie the other day about two brothers who run the 800 in high school - <a href="http://www.imdb.com/title/tt0101268/">Across the Tracks.</a> Brad Pitt stars as a determined straight laced runner trying to get a track scholarship to Stanford and his brother played by Rick Schroder, who was kind of naughty in the beginning of the movie, is trying to get his life back on track . The movie is full of cheese but overall has a good message and the director even goes so far as to get 400m race splits right during the races. You know in some movies the director tries to fake times but not in this film. The runners did not go out in 45 seconds and end up running a 1:40 800m so that was kind of interesting that there must have been a runner advising these scenes in some way. If you have some time check it out, there is some language in the movie but overall a pretty solid message and a good watch.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-38947146630222737422011-11-03T08:32:00.000-07:002011-11-03T08:32:28.512-07:00One last workout before your key 5k/10k/ or 1/2 marathon. What would it be?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHXdtlc5EFPb7BSIKj4sYAF8BQWjjqBLCGqLpb22w_EBUehGvUCXLHNC9ufu9S1a42RvMh-OFtxyPhOIy2qoND6kMadIsV9PruhbmLEDL_k1aNSExNfr0y4Q45SXIzI7v7qsLPvuar5Wo/s1600/coach.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHXdtlc5EFPb7BSIKj4sYAF8BQWjjqBLCGqLpb22w_EBUehGvUCXLHNC9ufu9S1a42RvMh-OFtxyPhOIy2qoND6kMadIsV9PruhbmLEDL_k1aNSExNfr0y4Q45SXIzI7v7qsLPvuar5Wo/s320/coach.jpg" width="320" /></a></div>There are many factors both positive and not so great that have to be factored into what you do for your last key workout before your peak 5k, 10k, or 1/2 marathon. How many runners actually take the time to weigh the factors of workout volume, pace, rest, workout environment, workout surface (roads/track), and what you have done before & after the workout in terms of mileage and recovery? What about the history of the workout a runner is doing before that key race? For example has this workout worked in the past, have you recovered from the effort, and have you taken away the confidence you needed to run your peak race well 9-10 days later? Sometimes the last key workout turns into a nightmare and then what?<br />
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The next time you are setting up your last key workout before a race write the workout down and let it sit for a day or two so you can think about it. Come back to the workout and go down the list of positives that will make the last key workout the best you can roll with preparing you for the final race. If there are any "X" factors or questions on the workout you should not even begin the workout - fix those concerns before you begin. An example of an X factor is an uncertain outcome.......can I even complete the workout at the goal times? Or does the workout volume make sense for the race distance I am running? Or what if the weather does not cooperate on the day you want to roll the workout, do you have a backup plan? If you want to run fast you have to plan, these workouts don't just happen with luck.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-54676469159875068892011-11-02T08:56:00.000-07:002011-11-03T08:40:04.905-07:00Still Fast after 40!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR92CS3sr5KxwrtK-XhCPJvpbrXWXQVWOAeJKm_3zghlVP8Hwew-H07bfyWPaNxJqp7nNqdtbSaprwyN-Rbg8nYhtDvqvbc4rCfLz0JCrQQQiyzpzjDivgOMCq9xScSvC2H4f6crRTLnE/s1600/Kathy+5k+pic+2011.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR92CS3sr5KxwrtK-XhCPJvpbrXWXQVWOAeJKm_3zghlVP8Hwew-H07bfyWPaNxJqp7nNqdtbSaprwyN-Rbg8nYhtDvqvbc4rCfLz0JCrQQQiyzpzjDivgOMCq9xScSvC2H4f6crRTLnE/s200/Kathy+5k+pic+2011.jpg" width="131" /></a></div>A huge congrats goes to ThunderDome's own Kathy Fodor from Northport, NY who raced last weekend in Syosset. Kathy rolled to a 2nd place overall finish in her 5k racing to a <a href="http://www.olma.org/ourpages/auto/2011/10/25/55942558/2011%205K%20Race%20results.txt">18:41</a> finish time. Kathy is a great example of sticking to a training plan and seeing the big training picture of stacked months of running. Kathy's 18:41 was 40+ seconds faster than a couple of 5k's she ran in just July and August. Plus when you are as fast as Kathy is, at 44, there is not usually that much room for improvement or time drop in a 5k! Think of that zone you get into when all of a sudden things begin to click after slogging around for 2-3 months. Many runners do not get to that point because they stress themselves out by not seeing instant results.<br />
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Overall consistency, not the glamor workouts, or seeing how many workouts you can cram into a week is going to pay off in the end. Those right away results do not come after a month or two of training but end up down the road in positive workouts and races. For Kathy this 2011 year of totally solid race results has been 8-9 months (the pic on the left is from a 5k in March of this year so from 1947 to 1841) in the making of just solid mileage (35-45 a week) , workouts, and consistency. Congrats again to Kathy and hopefully very motivating for everyone to get out there these winter months for the spring/summer race payoffs.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-10484860626249084382011-10-27T10:13:00.000-07:002011-10-27T10:13:55.287-07:00A Simple Suggestion<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVEL5ntu6slr6dIcuqi6oPgYMdb1mzDD0DL5A56utl6EPTQqSninD4q1LajDuYZQveX9-5hIbpg8fywHe-uEKGiFSPD6ZiMdRcXWIWRAIA3S7Jgvjg0bqvnkbHRKiIryY9PLg88ryVDx4/s1600/fast+start.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVEL5ntu6slr6dIcuqi6oPgYMdb1mzDD0DL5A56utl6EPTQqSninD4q1LajDuYZQveX9-5hIbpg8fywHe-uEKGiFSPD6ZiMdRcXWIWRAIA3S7Jgvjg0bqvnkbHRKiIryY9PLg88ryVDx4/s1600/fast+start.jpg" /></a></div>If you look like this picture when you start your first mile of your daily training runs there is a problem! With everyone always fighting to get in their runs around busy lives, there are certain daily running habits that can help maximize your training and keep you healthy. A simple suggestion on your everyday runs is to use your first mile as an ease into the run mile/a warmup. That suggestion sounds so simple but many times runners are going from their desk, car, or getting up in the morning and jumping right into the run. Those pre-run settings are asking for injury trouble. It does not matter if you run your first mile in 10,9,8, or 7 minute mile pace, you always see that the 2nd mile is faster without any more effort. Plus that slower start is solid practice of negative splitting your runs, workouts, and eventually races. Try it.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-44059189781763686832011-10-20T07:26:00.000-07:002011-10-20T07:26:16.615-07:00Milwaukee Area racing weekend - The Fall Classic Run 5k & 10k<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsNpZL4ZMNZou83YHt0a03Rjn-rYGsbHMO8vHDNM3IQWzVchoCHYLeVAJu_hzZTrPQbMZU7WBTa4MOlc7BgSSZaV4JjV-32oGD-jcTbzSOu0fJGIMMJhKaH3aGcTNs-xQ2iR0EwBfV0WI/s1600/Fall+Classic+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsNpZL4ZMNZou83YHt0a03Rjn-rYGsbHMO8vHDNM3IQWzVchoCHYLeVAJu_hzZTrPQbMZU7WBTa4MOlc7BgSSZaV4JjV-32oGD-jcTbzSOu0fJGIMMJhKaH3aGcTNs-xQ2iR0EwBfV0WI/s1600/Fall+Classic+Run.jpg" /></a></div><br />
Sunday October 23 is the <a href="http://thefallclassicrun.com/5001.html">Fall Classic Run 5k & 10k</a> in Menomonee Falls, WI. The Fall Classic Run is surprisingly one of the few 10k's in Wisconsin. The unique part about this race is the challenging and scenic race course, be ready to take on the hills of Menomonee Falls. I mean how many pancake flat races can you run in one year---get out and try something new. The Fall Classic Run creates a race environment around each runner having a fun experience. Be sure to stick around for the post race raffle prizes and unique race and age group awards.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0tag:blogger.com,1999:blog-3159425038365679075.post-57728901446257542762011-10-17T08:12:00.000-07:002011-10-17T08:12:25.547-07:00ThunderDome's Keith Mulhollon rolls to title in Des Moines<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tMx8CBEWGI14zwyDg_H31KcIzfiD4Cc8gK7KbIzgxiDExcxMMG2CxfdBqbLftsuk-sxUz7I5VwKKpnrgMPWue3a-MCVpaju5wulu4MXzpd0t8LPX2js7xBxQb38QZNLwibIGhB1JQSw/s1600/Keith3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6tMx8CBEWGI14zwyDg_H31KcIzfiD4Cc8gK7KbIzgxiDExcxMMG2CxfdBqbLftsuk-sxUz7I5VwKKpnrgMPWue3a-MCVpaju5wulu4MXzpd0t8LPX2js7xBxQb38QZNLwibIGhB1JQSw/s320/Keith3.jpg" width="213" /></a></div>Over the weekend Keith Mulhollon raced in the <a href="http://www.desmoinesmarathon.com/IMT_Des_Moines_Marathon.htm">IMT Des Moines Half Marathon</a>. Keith placed 15th overall and raced to the overall Master's title with a time of 70:53 (5:24 pace) on a windy race day. Up next for Keith is the USA Track & Field Club Cross Country Championships in Seattle, WA in December.ThunderDome Runninghttp://www.blogger.com/profile/00898483109928345095noreply@blogger.com0