Friday, June 12, 2015

Tame The Monster Within – Step 3

Core Body - Relax the Hips

    As we continue with our series Taming Your Monster we move our body scan from upper body to your core body. This is where many runners take things for granted. Problems here start with being over your BMI Body Mass Index and carrying an extra 10 or more pounds, not developing core muscles to maintain good running posture and bending from the waste versus leaning forward from the ankles.

Thursday, May 28, 2015

Kansas State Fun Run

Kansas State University 

    Getting back and running on Kansas State University Campus after 36 years was an awesome run. Amazing how many new buildings are there now and more amazing how the originals are still standing and looking great. It turned into a 7 mile run; starting from down town motel, through the neighborhood I lived in and around campus. Didn't make it out to the stadium but covered most of my old stomping grounds. Check out the caption at the bottom of the viewing screen for the story behind the pictures. Check out the link to the slide show for Kansas State University fun run. If you get a chance to go back to someplace special in your life, be sure to take advantage of it and enjoy your own fun run. 

Wednesday, May 27, 2015

Tame The Monster Within - Step 2

Run with upper body relaxed!

   In Step 1 we addressed the mental side of taking on your monster. That little voice that tries to convince you what you can and can’t do, often times to the point of controlling what you actually do. In Step 2 we’ll take a look at how that monster lurks in your upper body and causes havoc when it doesn’t get its way.  By building anxiety and causing doubt in your ability it creates tension throughout your body. Tension causes your body to work against itself, leading to pain while running and even injury. Come on in and we’ll learn to tame your monster.

Sunday, May 17, 2015

Tame the Monster Within

Your Monster Within

    The toughest challenge of running, is taming the Monster Within. You have heard it, that little voice that tells you; you’re too tired to get off the couch, it’s too cold – too hot, your back hurts or not tonight you have other things to do. That voice is pretty demanding and for many of us it rules what we think we can do and at times; can actually control what you allow yourself to do.
    This is the 1st post of 4 to help you kick that monster out of your head and give you control over how active you want to be at whatever you want to do. If you’re interested in; taming the “Monster Within” then click for more.

Sunday, May 10, 2015

Sports Drinks

Choose the right sports drink
    You just got done with an awesome workout or run. Burned 700 calories, great job. Now you go to the refrigerator and grab a sports drink, do you know what your grabbing. Making the wrong choice on sports drinks can undo a large part of what you set out to accomplish with your workout. Lets have a serious discussion on your sports drink and keep you from making a bad choice, after an otherwise perfect workout.  

Tuesday, May 5, 2015

Start your day with protein

Perfect Protein Drink
Magic Bullet Blender
Dymatize ISO 100 Whey Protein
Low Carb Protein Drink

    As runners that have yet to reach that perfect BMI (Body Mass Index) we’re always tracking our weight, or at least should be. We face the ongoing challenge of offsetting the carbs that create sandbags around your waste with other, more efficient fuel for our body.  Runners need to provide something our body can use in place of high sugar carbs. That alternative should be some form of protein. It needs to have minimal carbohydrates with a high level of both protein and calcium. I start everyday with this simple blend, please let me share a cup with you and set you up to get started on your daily protein drink.

Sunday, May 3, 2015

First Full Marathon Training Program

First Marathon Medal

    Now that my last blog post talked you into registering for Your First Marathon, you need to hear the rest of the story. It was a lot of hard work getting ready for this run. The good thing was giving myself plenty of time to ramp up. You will need it all. Also, training was just part of it, I still had to learn about the Right Gear, Running Tips for long runs and how to handle hydration and electrolytes. Once I was started on My First Marathon Run, the 2011 Wichita, Ks. Prairie Fire, I knew I was going to finish it, for a first marathon run at 56 that's all that really matters.
   Follow this link to develop you 18 Week Training Program, or design your own from scratch. Either way, you are on the path to the most awesome run of your life. You deserve some hardware, go for it. 

Thursday, April 30, 2015

Experience Your First Marathon

First Marathon Run
Wichita Ks Prairie Fire
    Are you considering your first full marathon? The first full marathon is the run you will remember more of than all runs that follow. For me it was and unusual time in my life; aging parents, kids leaving the nest, and grand kids coming into the picture. Around every corner of life I felt the challenge of aging coming on and it was kicking my butt. At 56 I lined up for my first marathon, come on in and let me share my triumph and do my best to get you registered for yours.

Monday, April 27, 2015

Super Seniors Can Run

Oklahoma City
Memorial Marathon
    Yesterday, I had a senior moment. No, not one of those AARP moments but a real, everything came together at the right time type moment. One that makes you feel both young and old at the same time. One that gives you time to think about what is important in your life. One that gives you time to think about what you've accomplished and what you can accomplish. Please let me share this moment with you. 

Saturday, April 25, 2015

Talk with the Legends

Brooks Party Island
OKC Memorial Marathon
    Until this year I haven't been much of an expo person. Since, I work downtown OKC, it was simply; run over to the Oklahoma City Memorial Marathon Run Expo, get my bib number, pickup my packet, stop at the T-Shirt table, grab a couple pair new socks and back to work. The whole adventure took about 20 minutes. However, now that I'm spending time on the blog I worked the Expo into my schedule. Two things really stood out that made the extra time well spent.

Friday, April 24, 2015

Socks go on first

    When you get into a conversation about running, it seems shoes always come up first. However, a comfortable run starts with the right pair of socks. Could you even imagine lacing up your favorite shoes without socks?  Spend all you want on shoes, but if you haven’t addressed the socks you’re missing the best part.   For me it took a long run, on a cold wet weekend to realize there had to be a better pair of socks. About 4 years ago I found them, I've been hooked ever since. Come on in and check them out!

Thursday, April 23, 2015

Night before Checklist

    All the training is complete. You've put in the miles 
Night Before
Run Planning
and you’re confident you can do this. Half Marathon on Full Marathon, they’re basically the same when it comes to preparing the night before. A little planning the night before can go a long ways to ensuring a great run experience.

Sunday, April 19, 2015

Peaking At Just The Right Time

New PR at
Kansas City
Waddell and
Reed Full Marathon
    Peaking at just the right time is essential when your going out for a new PR (Personnel Record). First, you need to have a solid training program to get you up to your final four weeks. Then you need to follow your Taper Program for the last three. No cheating, you body is going to feel like a caged horse, ready to break loose from the shoot that last Taper week. Holding back can be tough, but don't let a bit of foolishness during the last week of training take away from your big event. Give your self something to be proud of, give yourself a new PR. Click for more to check out My 7 Basic Steps to Tapering.

Wednesday, April 15, 2015

Your First Half Marathon

    Checkout the latest update to the Training Program Page. It caps off the 7 week program for getting off the couch with and additional 5 weeks to get you through your first half marathon. I know you can do, just put together your training program an get to running. Click Training Program Page to check it out.

Run until it gets interesting, then run some more!

Sunday, April 12, 2015

Muskogee Honor Heights Park Spring Run

Muskogee OK
Honor Heights
Park Entrance
    Looking for a challenging run in a great small city location. I found one hidden away in the corner of a small Oklahoma city just south of Tulsa, OK between I-44 and I-40.
    This quaint little city boasts  one of the oldest and prettiest parks in the state. The winding road from the base of the park up to the top look out is an awesome uphill run through a great scenic path. Come on in for the link to this awesome run.

Sunday, April 5, 2015

Check the Latest Running Tips

Garmin 10 GPS Running Watch
    New running tips have been added to the Running Tips Page. Take a minute, click the link Running Tips and check them out. It's all part of "Share the Road". I hope you will share your tips with our blogging community by sending us a comment about one of your lessons learned. 

Wednesday, April 1, 2015

Running Outside the Lines

Brooks Pure Grit
    Running outside the lines or off the path is a great way to change your normal training routine. Right from the start it was a wakeup for my brain. My brain actually had to decide where to run versus following the center line of the paved path.

Tuesday, March 31, 2015

Weekly Training Dashboard

    Check out the new weekly training dashboard. You’ll find it on the lower right side of the screen. It has current training schedule approaching the Oklahoma City Memorial Full Marathon Event. Get on board, select an event and put together your plan. If you need some help we'll be posting on the Training Program page. Just drop us a comment and we will tune a program just for you. 

Must Have Running Gear

    Check out the latest update to the Running Gear Page. It has some great information on the effect of UV-A and UV-B rays on runner’s eyes. Definitely, a need to know article related to proper Running Gear. Without this essential addition to your Running Gear you could be putting your eyesight at risk.

Sunday, March 29, 2015

Getting Started for Someone Who Doesn't Run

    The first steps of your first run are the hardest. All runners know the monster within. This first run he will kick up a storm. He will be giving you all the reasons you can't run. For me it was a bad knee, carrying to much weight and always other things that are more important. Start running today by putting that inner monster behind you and click for more. It's up to you to take control of your life.

Tuesday, March 24, 2015

Running Starts with the Right Shoe

     Check out the new Page on Running Gear. It opens the discussion on Running Gear with the need for a good pair of shoes. It highlights how much difference the right shoes for you can make in your running experience. Check it out!

O’Connell’s Run For Special Olympics

    The O’Connell’s run for Special Olympics was a great family event. They hosted a one mile run including kids, a Special Olympics event and an 8 K, providing something for everyone. The bagpipes set pre-race air with excitement.  The course was well marked with a sign for every 1K and a water stop on the back side. With DG Productions handling timing it went off perfectly.

Monday, March 23, 2015


    After an ice storm rolled through Fort Worth, freezing out the Cowtown Marathon, CarbBuster needed to find a different run to kick off the 2015 season.  With 18 weeks of heavy training it was time for some serious fun.  At the last second the CarbBuster got signed up for the 25K at Lake Hefner as part of the OKC LANDRUNNERS Beacon Run.