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Another Year - Another Comeback |
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Written by Tom Perry
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January 27, 2010 |
January 27, 2010 - A New Year...
... and the beginning of Another Comeback
Starting Over. After two months lost to synovitus (inflammation of the lining of the knee), I got cleared by my orthopaedist just before Christmas to cautiously return to running. Two short months was enough time to lose almost all of my running fitness. At the end of November, I was able to run reasonably fast for my 64 years (24:31 at the Hospice 5K) and was ready to run a competitive race in my age group at the Rhode Island 6 Hour. I was just starting to taper for the race when the injury hit. My first runs after the long layoff were discouraging... my gait felt awkward, my heart rate was elevated even though my pace was a minute or more slower than what was comfortable previously, and, even with walking breaks every half mile, I was done for the day after only 3 or 4 slow miles.
I had hoped for a swift comeback but it quickly became clear even to me that this comeback from two months off was not going to be much faster than my 2009 comeback from two years off. I was going to have to slowly rebuild my base mileage, regain running efficiency and then put in the speed work to get faster. Over the last four weeks, I've made some progress. I'm up to 20+ miles per week with no recurrence of the knee injury.
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Last Updated ( January 27, 2010 )
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Returning to Running: The Comeback |
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Written by Tom Perry
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December 9, 2009 |
December 9, 2009 - This is the way the comeback ends
The ideal for any long distance runner is to build over the season, improving with each successive race and peaking for your most important race. If that race is a long one, it will typically be the last race in your planned season of racing. Then, satisfied that you’ve given your best, you promise yourself that you’ll take some time off to let lingering injuries heal before carefully building next year to another, even higher peak.
But, the thing about peaks is that they are precarious. You can easily fall off. A badly timed injury or illness can prematurely put an end to your season. That’s what happened to me two weeks before my target race for the fall (Rhode Island 6 Hour, http://ri6hour.com/).
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Last Updated ( December 9, 2009 )
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The Runners Body |
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Written by Tom Perry
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October 29, 2009 |
Book of the Month: The Runner’s Body
Subtitle: How the latest exercise science can help you run stronger, longer, and faster
Written by Ross Tucker, PhD, and Jonathan Dugas, PhD with Matt Fitzgerald, this new book, summarizes the latest information from the world of sports science. The book is a rich fount of running wisdom. While written by scientists, the language and style makes the content easily understood by the layman. In the sections below, I will share some of the most interesting bits I found in the book.
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Last Updated ( October 29, 2009 )
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What Do You Take on a Run? |
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Written by Tom Perry
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October 21, 2009 |
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Lost on a Run. A recent hot topic in the trail and ultrarunning community was the misadventure of two veteran Southern California ultrarunners. The pair left on a Sunday morning for a 6-8 hour training run in the Cleveland National Forest near San Juan Capistrano and did not return by nightfall. By Monday evening Search and Rescue had been called. Aided by more than a dozen local ultrarunners, a massive search was undertaken. Both were rescued on Wednesday… dirty, tired and dehydrated.
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Last Updated ( October 21, 2009 )
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Aging Runners Beat the Reaper |
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Written by Tom Perry
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October 21, 2009 |
The report is in from a 21-year study and it’s great news!
Running at middle and older ages is associated with reduced disability in later life and a significant survival advantage.
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Last Updated ( October 21, 2009 )
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It's Not About the Shoes |
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Written by Tom Perry
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September 21, 2009 |
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As I write this, “Born to Run,” a book at least partially about running is number 4 on the New York Times Non-Fiction Best Seller List. The author is Christopher McDougall, a former war correspondent for the Associated Press and now a contributing editor for Men’s Health. Disclosure: I have only read the sample chapter on Amazon and some reviews of the book. From the reviews, I have learned:
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Last Updated ( September 21, 2009 )
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Online Site of the Month - August 09 |
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Written by Tom Perry
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August 12, 2009 |
The IAAF World Championships run Saturday August 15th thru Sunday August 23rd
Check out this month's featured website for full coverage.
LetsRun.com was founded in the spring of 2000 by identical twin brothers Weldon and Robert Johnson (aka "Wejo" and "Rojo"). The site was initially started as a hobby when the brothers were running up to 150 miles in a week in preparing Weldon for the 2000 US Olympic Trials. Since then the site has grown into one of the top sites on the Internet for serious runners.
The goal of the Johnson brothers is to cover the elite level part of the sport properly. Each day they find good articles on the big races and top runners and aggregate it on the front page of LetsRun.com. The primary focus is on distance running although there is some coverage of the sprints and field events. The site URL is of course: http://www.letsrun.com/.
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Last Updated ( August 12, 2009 )
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GPS Elevation Errors and Correction |
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Written by Tom Perry
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July 28, 2009 |
Introduction
For flat runs, just knowing how far and how fast you went is usually
enough. Knowing where you went is also nice to have. The current
crop of GPS devices does a fine job providing this basic information.
But, if the terrain is hilly, your travel in the vertical dimension becomes important. The hillier the course, the more interesting the elevation data become. At the extreme of mountain running, knowing the total climb for a run will be a better predictor of the run duration than the total distance will be.
GPS devices record your position in three dimensions (latitude, longitude and elevation), making it possible to generate elevation profiles and summary climbing statistics like total ascent and total descent. Unfortunately, GPS elevation is know to have accuracy issues. The following study looks at real-world use of GPS elevation data and finds some positive news.
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Last Updated ( August 3, 2009 )
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Relays - The Most Fun You Can Have Running |
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Written by Tom Perry
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June 22, 2009 |
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Relay runs are the most fun you can have running with friends. The shared effort bonds runners together in a unique and lasting way. Relays come in all sizes and vary widely in competitiveness. You can hold your breath longer than it takes a top team to run the 4 by 100… if they don’t drop the baton. At the other extreme, a relay across the country takes many days to complete. In between these extremes, every distance runner should be able to find a relay that suits your available time, budget and fitness.
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Last Updated ( June 22, 2009 )
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Everywhere is within running distance if you have enough time |
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Written by Tom Perry
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June 3, 2009 |
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On May 7th I ran from Fairport to Palmyra and back for a 24 mile training run...
my first training run over 20 miles in this comeback. The return trip from Palmyra wasn’t as easy as the run out but I was able to complete it without struggle. The run was a real confidence builder… I feel like I’m beginning to get back the efficiency and endurance that made it possible to run a good 50-mile or 100K ultramarathon. Completing this long run got me wondering how long it had been since I last went over 20 miles in training...
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Last Updated ( June 3, 2009 )
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New Garmin Forerunner Announced |
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Written by Tom Perry
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May 3, 2009 |
 The folks at Garmin have announced a new GPS watch that will interest some runners. The Forerunner 310XT is specifically targeted at triathletes. It is waterproof to a depth of 50 meters and has up to 20 hours of battery life (roughly twice that on other Garmin models. The watch is also a bit smaller. The 310XT will be available in second quarter 2009. The suggested retail price for the 310XT is $349.99 without a heart rate monitor and $399.99 with a heart rate monitor. Note: This suggested retail is $100 more than the Forerunner 305 ($299.99 USD), which includes a heart rate monitor. The Forerunner 305 iscurrently available from major internet retailers for about $170, less than half the suggested retail of a 310XT with a heart rate monitor. |
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Last Updated ( May 3, 2009 )
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Who Uses the Erie Canal Trail? |
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Written by Tom Perry
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May 3, 2009 |
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Each year Parks & Trails New York (www.ptny.org) conducts a count of trail users at various locations on the Erie Canal Trail in Monroe County. The 2008 report “Who’s on the Trail?” is posted on their web site at www.ptny.org/pdfs/canalway_trail/user%20counts/2008.pdf. The first table below shows an estimate of canal trail traffic during the peak summer months at four locations. Clearly, the canal trail gets lots of user during the peak summer months but the table doesn’t tell us who those users are. |
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Last Updated ( May 3, 2009 )
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Aging and Performance |
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Written by Tom Perry
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March 30, 2009 |
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In February, the bloggers at The Science of Sport (www.sportsscientists.com/) started a multi-part series on Exercise and Aging. The immediate impetus for the series was recent news that a 60-year-old Japanese runner had run 2:36:30, setting a new single-age world record for the marathon. This set the authors to pondering what it is that allows one Japanese 60-year old to run a 2:36 marathon or Canadian Ed Whitlock to run sub-3 hour marathons at ages 72, 73 & 74 while the rest of us struggle to keep running, much less break 3 hours.
In Part 1 of the series, the authors look at some case histories of world record holders. The following table oversimplifies the slowdown in world record times that occurs with each age decade.
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Last Updated ( March 30, 2009 )
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Recovery from Morton's Neuroma |
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Written by Tom Perry
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March 16, 2009 |
Final Posting - Week 19 - March 9, 2009
After weekly postings for 19 weeks, it is time to conclude this narrative of my successful return to running following surgery for a Morton's Neuroma on my left foot.
Note: If you've just discovered this posting and want the whole story, scroll to the bottom and read upwards.
Recovery from Surgery. This phase took about 16 weeks and seems to have been a complete success. The first eight weeks were spent waiting for the incision to heal so I could resume some running. The remaining eight weeks were spent regaining a minimum level of running fitness (which I will define as being able to run 30+ miles per week and a long run of 10-15 miles). The graph at the right shows my progression in miles ran per week.
My Next Comeback. The easy part is now over. To get race fit, I’ve decided to follow a Jeff Galloway marathon training plan with the target race being the Niagara 50K in June. The plan, adjusted for my starting level of fitness, is the same one I used in 2001 to prepare for a 3:19 marathon and some fast ultras. That year turned out to be a “career year.” This time I’m starting from a much lower fitness level and I’m eight years older so I don’t expect the same results. If you’re interested, I will post something about my progress approximately once a month.
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Last Updated ( March 16, 2009 )
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A Decade of Growth in Ultrarunning |
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Written by Tom Perry
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March 12, 2009 |
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Western New York has seen remarkable growth in interest in ultramarathons in the past decade. In 2000, there were only four events in our area with five possible races from which to choose. Eight years later, we have three additional events with six possible races, which are shown in bold font in the table below. The addition of 100K and 100-mile races is especially noteworthy and reflects the maturing of ultramarathoning in the area. Now, if we just had a 24-hour track event…
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Last Updated ( March 12, 2009 )
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The Greening of Races |
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Written by Tom Perry
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March 12, 2009 |
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On January 28th I participated in a web seminar titled “The Green Racing Revolution: Strategies for Creating Cost Effective Environmentally Responsible Events.” Active Endurance (part of the online registration company Active.com) sponsored the free session. Bruce Rayner of Athletes for a Fit Planet (www.aFitPlanet.com) was the presenter. A copy of the presentation is posted in the Race Directors section on the GRTC web site. |
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Last Updated ( March 12, 2009 )
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Support Your Local Running Store |
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Written by Tom Perry
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February 1, 2009 |
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A couple months ago I came across an article by Pete Pfitzinger in Running Times about how things have changed over the past 25 years. You can read it here: http://www.runningtimes.com/Article.aspx?ArticleID=5911&PageNum=1
The reason I mention this article is in the following quote from the article: "In 1976, I remember driving from my home outside Rochester, NY to Toronto to buy a pair of nylon running shorts."
I also started my running career in the same era (while living in Auburn, AL). In those dark ages, there were very few running stores. If I was lucky, a local sporting goods store might have one or two shoe models total that could be used for running. I remember driving 70 miles to Atlanta to find the real running store that Jeff Galloway had opened there... that was where I bought my first real running shorts and the first of a succession of Nike waffle trainers.
Today, with so many more people running, the market has matured and we have a choice of high quality running stores in the Rochester area. But, with the tough economic times we are just starting to experience, many of the stores that have supported our sport may have a hard time surviving. This is a good time for runners to spend their dollars locally and help keep the businesses that give to our sport in business.
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Last Updated ( February 1, 2009 )
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Runner by Thomas Perry |
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Written by Tom Perry
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January 13, 2009 |
No, I haven't written the great American novel about running.
John L. Parker, Jr. did that 30 years ago with the cult classic Once A Runner. [Fleet Feet Sports recently republished this classic book. Get a copy if you don't already have it.]
No, this Runner is a new Jane Whitefield novel by another Thomas Perry. The author, Thomas Perry, was born in Tonawanda, got a B.A. from Cornell and a Ph.D. from the U of R. He now lives in Southern California.
If you like the mystery/thriller genre and enjoy reading books set in our region, give the Jane Whitefield series of six novels a chance. The books are best read in sequential order, starting with Vanishing Act published in 1995. That was the same year I moved here from Southern California. I found the local details in the Jane Whitefield novels very interesting and helpful in understanding the history and culture of this area. You should be able to find the novels at your local library branch. For more info on the author and his works, check out the author on Wikipedia:
http://en.wikipedia.org/wiki/Thomas_Perry_(author)
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Last Updated ( January 14, 2009 )
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Chains for Running Shoes |
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Written by Tom Perry
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January 6, 2009 |
You've probably seen them on a shelf down at your local running store...
gadgets to put on the soles of your running shoes for better traction in snow and ice. Like me you may have looked at them and wondered whether they work well enough to be worth the price.
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Stabilicer Sport |
I've tried the two models shown above. Here's what I've learned.
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Last Updated ( January 6, 2009 )
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December 2008 - Auburn Trail Extension Update |
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Written by Tom Perry
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January 6, 2009 |
Little Consensus on Auburn Trail Extension
The Town of Victor held a third public meeting on the Auburn Trail Extension. Thirty people spoke, almost all addressing the design for a 3000-foot section from the "Collapsed Culvert" (just NW of Fishers Road) to Railroad Mill Road. After a year and extensive public and private discussion, there is no satisfactory compromise in sight.
Most rail-to-trail conversions are non-controversial. Of course, some guardians of the public purse will protest spending tax money and there will be some NIMBY (not in my back yard) opposition. The Auburn Trail Extension has been an entirely different proposition. There is extensive and well-organized opposition that can turn out speakers at hearings and generate news media coverage. You can check out the opposition web site at http://www.saveauburntrail.org
So what is different about the Auburn Trail Extension?
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Last Updated ( January 6, 2009 )
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What Makes a Running City? |
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Written by Tom Perry
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December 13, 2008 |
As stated in the Club Bylaws, the purpose of the GRTC is “to make Rochester the best place to live for runners.” Missing from the Bylaws is any way to determine whether the Club is fulfilling its stated purpose? How might one measure whether a city is a good place for runners? Many who have lived and run in other cities can say that we “know a great place for runners when we see one.” This is fine as a subjective judgment, but is it possible to objectively rank running cities?
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Last Updated ( December 13, 2008 )
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Will we ever see a sub-2 hour marathon? |
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Written by Tom Perry
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October 30, 2008 |
Sports Scientist Post of the Month:
Will we ever see a sub-2 hour marathon?
When Haile Gebrselassie broke his own world record by running 2:03:59 in Berlin, he ignited a wave of speculation about a sub-2 hour marathon. Marathon running is in something of a golden age. Ten years ago the world record stood at 2:06:50 and since then it has dropped almost three minutes. Is there reason to expect this rapid drop will continue? The guys at The Science of Sport have a detailed analysis of the question that is worth a read. Here’s the link:
http://www.sportsscientists.com/2008/10/15959-sub-2-hour-marathon.html
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Last Updated ( October 30, 2008 )
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Growth of the Rochester Marathon |
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Written by Tom Perry
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October 27, 2008 |
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Despite extremely challenging weather conditions, the Preferred Care Rochester Marathon was a real success. We all owe a big thank you to the Arthritis Foundation, Race Director Greg Brooks, Medical Director Doug Jones and all the staff and volunteers responsible for a well-run and safe event.
This year’s event set a record for total participation. The chart shows the number of finishers in the years starting with the 2005 revival of the Rochester Marathon.
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Last Updated ( October 30, 2008 )
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Genesee Riverway Trail - An Unfinished Gem |
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Written by Tom Perry
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October 27, 2008 |
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The Genesee Riverway Trail follows the 13 mile-long corridor of the Genesee River from Genesee Valley Park to the River Harbor at Charlotte. The trail is owned and maintained by the City of Rochester with significant support and collaboration from the citizen group, Friends of the Genesee Riverway Trail, the University of Rochester, Rochester Gas & Electric Co. and the County of Monroe. A trail brochure and map (PDF, 6.35 MB) is posted on a City website here: http://cityofrochester.gov/main/docs/prhs/GeneseeRiverwaysTrailGuide.pdf
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Last Updated ( October 31, 2008 )
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Missing Running |
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Written by Tom Perry
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October 2, 2008 |
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It’s been 18 months since pain in the forefoot made a run around Canadice Lake difficult to complete. It’s been months of drastically reduced running and even more months of zero running in what has so far been a futile attempt to treat a persistent Morton’s Neuroma (http://www.podiatrychannel.com/mortonneuroma). After 18 months, I really miss running.
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Last Updated ( October 2, 2008 )
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