The four of us (running partner Mike Myers, me, our trusty ORB shirts) get a kick out of cardio tourism. We’ve logged miles from  California’s Golden Gate Bridge, Laguna and Newport Beaches to the top of Brian Head, Utah to the rain forests of Costa Rica. Closer to home, we’ve had inspirational…sometimes painful…training runs at Valley of Fire, Hoover Dam, Bonanza Trail and Red Rock Canyon. Then there’s running at 4:30 a.m. in downtown Las Vegas…in a category of exotic unto itself.

Like a basketball team enjoys breaking out the home jerseys and taking to their court, we love coming home to Pueblo Park. Located at 7663 Lake Mead Boulevard, just west of Buffalo Drive in Las Vegas, this 62-acre Summerlin park is a meandering oasis featuring overhanging trees, wide paved trails and plenty of sights. You’ve got nicely maintained swings, picnic gazebos, a pristine basketball court, loads of landscaping and a table for checkers (should you need a breather). There are walkers, runners, Frisbee players, rabbits and chipmunks and little fluffy dogs wearing Juicy Couture sweaters…oh my! As if that’s not enough variety, you may even encounter a fly fisherman practicing in the lawn for his upcoming trip to Christmas Island to catch “the big one.” Cool, right?

Let’s break it down. This 7-mile run is tough, but not call-in-sick-the-next-day excruciating.

• Start in the parking lot, use a big tree to stretch.
• Hit the paved trail, enjoy running through two tunnels and past beautiful scenery.
• When you make it up and out of the park, you’ll find yourself on Rampart Drive. Run South, past Angel Park golf course.
• Just past the course, hang a right up the paved trail that snakes between the course and Rampart Casino. (Follow the rabbits, they know the way. Seriously.)
• When the uphill going gets tough, focus on the grove of trees at the top of the golf course.
• Tag the big tree. This is critical! All ORB-sanctioned runs must include tagging!
• Turn around. Retrace your steps back to the parking lot.
• Then of course, tag the yellow gate.

This run is no joke…but it also doesn’t require a ski mask, which we’re in the process of packing for our upcoming runs in Pittsburgh and Erie, Pennsylvania. Hey Eric, our fearless ORB founder, can we get ORB parkas?

Stay tuned for “Slushology 101,” our running reports from the Keystone State!

RMFR

By Tara Maras

Well this summer definitely has not been good for me or I should say I have not been good for my summer. I had big plans for running this year. An aggressive race schedule, picking up my pace, more running with my kids and on the trails – all have fallen by the wayside. The end result? 15 additional pounds and a runner completely out of shape. I’ve only run 36 miles in June and July. I’ve had running WEEKS with more miles.

Entering my sixth year of running and I thought I knew it all. I had nearly perfected my shortened stride – landing on my forefoot and prevented all my nagging injuries. I decided I didn’t need a training schedule. I could get up early and head out the door with any hesitation. Things were perfect..and then I became lethargic. I sprang up out of nowhere and has affecting everything in my running universe…even this website. Things had to change and change fast!!!

How am I going to do this? Getting right back to basics is how. First thing on my todo list – make a training schedule. No matter how many miles you have under your belt, having a piece of paper with runs scheduled on certain days of the weeks is a necessity. Yes you may know how many miles you need to tomorrow or this week, having a constant reminder and place to cross off your workouts is a good of motivator as any.

The second thing to do is sign up for a fall/winter race. If there’s a deadline, you’re more inclined to keep to your schedule. We’ve all gone into a race unprepared and it’s not a pretty site. One I don’t wish to experience again. The Rock-n-Roll Las Vegas Half Marathon is paid for and scheduled. There’s no turning back now.

The next thing is that I’m going to aim for something I’ve never done before. I running compadre of mine is running the Tule Springs 12 and 6 Hour Peacock Run and asked others to join him. While I’m not ready for 12 hours of running, I can certainly push for 6 hours. I’ve done 26.2 but nothing over that. If there’s anything that is going to get my to log some serious miles, it will be shooting for a previously unattainable goal.

We all have certain stretches of struggles with running. Whether it’s an injury, lethargy or something else, we can all snap back to something better than before. I’m hoping that sharing some of this may help someone in a similar situation come back from the struggles they are currently wrestling with.

Until then…RMFR!

I don’t talk about cross training much because I don’t do a whole lot of it but this is a little different. On April 30th, I will be riding an ElliptiGO in the 10th Annual Tour de Summerlin in Las Vegas.

The Tour de Summerlin is a non-competitive bike ride in Las Vegas, Nevada that tours the Summerlin master-planned community and the Red Rock Canyon Conservation area. There are 40-mile and 80-mile routes with aid stations cruising through some of Las Vegas’ most scenic landscapes. McGhie’s Ski, Bike and Board along with many sponsors handle the event with great professionalism and every year it’s a great event. How do I know if I’ve never ridden in it? My company, TeamAMC, helps put on the event every year. While I’ve assisted many years, I’ve never participated in it…until now.

For those of you unfamiliar with the ElliptiGO, it’s an elliptical bicycle created to reduce the stress on your joints from the rigors of running. It’s an awesome piece of machinery and is a great workout. Who wants to sit on an elliptical machine staring at TV’s when you can be out enjoy the roads like we runners always do?

If you happen to be available and in the area, come out and join me for a 40 (or 80) mile blitzkrieg around the western Las Vegas valley.

RMFR

For weeks now I’ve been trying to modify my training schedule. As a lifelong early AM runner, I’m finding the transition to a PM runner much harder than I ever would have thought.

AM
Alarm set for 4:30 – 5:00 AM; pop out of bed quietly; grab a Diet Coke and Tiger’s Milk bar; get dressed; GO!!!

PM
Work for 12 hours; 35 minute commute home; spend time with the family; talk self into running; get dressed; GO!!!

I’m so used to having the energy and fortitude to execute the AM routine that tackling the trials of a long day make running at night nearly impossible. Something’s got to give because at this rate I’ll never run again (except on weekends) and that’s unacceptable!!!

If you’re a PM runner, what are your tricks of the trade for getting out the door after a hard days work?

RMFR

Hit the ground running in 2011 with the Red Rock Running Company. I received this email and wanted to pass it along to all that were interested. It’s limited to the first 15 people so don’t delay. The first training seminar is this Saturday January 8th.

To help with your New Year’s fitness resolution, they are giving a FREE pair of shoes to anyone who signs up for their Running 101: Fit To Run Program.

Who is this program for?

• The new runner
• The runner who had always wanted a written program.
• People who are motivated but just need to know what to do and when.
• Someone who has a busy schedule and needs to have a program designed with that in mind.
• In short…they provide the workouts, you supply the sweat.

9 week running/training goals:

• Run 3 miles without stopping
• Finish a 5K road race
• Have an understanding of running as a way to be fit and healthy
• How to use running as a weight management tool
• Be conditioned to move to the next level of running fitness and challenges.

(more…)

One of the things I’ve learned over the years is that distance running is more mental than physical. While it may not seem like it at mile 20, it’s your brain that gets you to mile 20 in the first place. I can’t tell you how many times I’ve had mental blowouts with my id during runs. Just last week during the Rock-n-Roll Las Vegas Marathon, I had just as much trouble with my head as I did with my cramps and feet. I had unsuccessfully talked myself out of DNFing no less than 10 times over the last six miles.

So, its this same mental battle we must use when we’re disappointed with a race or training run. Sure you can beat yourself up after but once you’re done venting, let it go. There’s always that next race or run where things will go your way. Use it as motivation and a time to reflect on new goals.

That’s exactly what I’m doing, turning my negative into a positive. Instead of sulking over a poor performance, I’m using it as fuel for next year’s fire. The most races I’ve run in a year was this year – four (2 fulls/2 halfs). In my next post, I’ll let you in on my schedule for next year. Just like my last marathon goal, it’s a little lofty but what’s the point of setting easy goals?

RMFR

Every since I have started running in my Vibram Five Fingers, I have latched on to as many resources as I can. One of those being “Barefoot Ted.” If you have read Christopher McDougall’s book “Born to Run,” you know Barefoot Ted – the barefoot running enthusiast. He sends out email updates and I’d like to pass them along to you as I receive them. RMFR

During all 5 years of my running career, I’ve been a stickler about my mileage. If I missed a day, I found a way to tack the miles on to another run or ran on an off day to make them up. During my training for the Fargo Marathon Weekend (I’m running the 5K and 1/2 Marathon), I’ve made some changes.

Coming of a series of injuries, I started this training cycle on the cautious side – afraid that another injury would pop up and I would end up with periods of recovery. So I haven’t been as anal about my mileage and started focusing on my pace. I never have been and never will be a fast runner. I can’t overcome my genetics and body type and I’m OK with that. What I wanted to see is if a 9:30 – 10:00/mile runner transform towards a 8:00 – 9:00/mile runner. The obvious answer is yes. The not so obvious answer is how.

There are thousands of opinions on the how so I thought I’d tell you how I did it.

First was changing my running stride – more for my own durability than anything else. I had experimented with a shorter stride a while back and increasing my stride rate (the amount of times your foot hits the ground in a set amount of time). A shorter stride forces you to land more on the balls of your feet and underneath your body providing you more support and keeping the stresses on your joints to a minimum. The quicker stride rate naturally increases your speed. One your speed increases we move to step two.

Practice running at goal pace for longer periods. Once I was able to bring my pace down to 8:30 and below, it’s just a matter of running that pace for longer periods. I started out at an easy pace and would target one mile at goal pace. The next time out I’d shoot for two. Soon, you’ll find that your easy pace will increase and your goal pace will naturally get lower. It’s all about pushing yourself a little more than you usually do if you want to improve. While I run alone, I don’t have others to help me push myself like I would if I was in a group. This means you really have to dedicate yourself to stick to your goals.

While I’m not setting PR goals for my next race (I have too much stress in my life to add any others), I am expecting better results. While my goal was to pace out at 8:30/miles, my natural easy running pace is now 8:30/mile and my goal paces are sub 8:00/mile. Proof positive that if you push yourself a little, you can produce results – even a big oaf like me!!!

RMFR

It’s 10:00 p.m. There isn’t hatred in my stare, it’s more like annoyance. It isn’t doing anything, my “big blue ball” just sits there…staring right back at me. It’s going to win since it doesn’t have eyes and I blink first. Time to work on my core.

I don’t hate much in life but working my core…I HATE!!! I’ve never like sit ups. OK, I hate doing sit ups. Just the mere thought of them will make me consult my “honeydo” list for something BETTER to do. I’m stuck between two rocks and a soft place. The faster my running has gotten, the more I realize that I need my core now more than ever.

So I consulted my friend Heidi for some help. I’d seen people working out with their “blue balls” but had no idea how or what to do with them (yes, the connotations are intentional – just for you Heids). Her reply was easy. Do crunches in all four directions and stretch your back. No problem.

First of all, I must have no balance because getting my fat arse on that ball and to stay in one place is a workout itself – never mind having to eventually workout on it. I quickly realized that this balancing act is what makes using the “blue ball” much more effective. My normal 25-50 crunch rep was immediately cut down to 15 the first week. After 3 sets, I could barely move. Working on the love handles is the biggest spectacle of the whole routine. It took nearly 2 minutes just to find a spot where I wasn’t going to end up on the floor but again, the workout was intense. The picture of a grown man rolling around on a ball even makes me laugh but my disdain for all things abs is lessening.

While a core workout still ranks behind doing the dishes and pulling weeds, I think with a little determination and consistency, I might get it above matching socks and making the bed.

RMFR

Having a wife that isn’t currently working is a great thing for a runner (leaving out obvious economic pitfalls that is). It means that no matter the time of day or day of week, I can head out for 30 minutes or 3 hours. We don’t have to determine who’s going to miss work for a doctor’s appointment or worry about who’s getting two boyz ready before work. I’m blessed with a wife that accepts and puts up with her husband who is obsessed with running. One of the main reasons I started this website was to talk to somebody…anybody about running. As much as my wife will put up with my collection of shoes, foul running gear and “running vacations,” she absolutely doesn’t want to talk about it.

A couple of months ago, a birthday party was planned for my wife’s sister and became a mini family reunion with a bunch of her family getting together. At the time I was all for it. She rarely gets to see her sisters and taking care of this family 24/7…she deserves every chance to get away that she can. That meant that this weekend was a boyz weekend. Where manners can be loosened and there’s a probably a little more freedom than when mom’s around…except for the running dad.

The boyz are seven and nine. While some may think that they can take care of themselves for at least 30 minutes, the ferocity of their fighting and consistency for mischief make this a leap of faith I’m not willing to take.

This means that a 3-mile easy run and a 8-mile long run will need to be scheduled. With a very stressful work schedule that consumes many hours, I’ve long been accustomed to being fluid with my training schedule. With any easy week scheduled for next week, I’ve decided to swap weeks and will make up the missed runs this week, next week.

We all have our schedules and kinks that get thrown into them. Remember though, you need to be fluid in your training. Just because you missed a run, the sun will rise again and there will be a chance to run another day. As long as you stay focused on the prize at the end, you’ll be fine.

RMFR