Personal Updates and Comments · · (more...)

Log In To Post Comments

+reply by Bob Anderson Tuesday, 9/27, 2016 10:59 am
Glad you enjoyed our San Juan Double. You ran well.

+reply by Bob Anderson Monday, 8/29, 2016 2:18 pm
I know how you feel. A few years back I trained hard for the Kaiser Half Marathon in SF. I thought I could enter the morning of the... more

+reply by kelly emo Saturday, 9/03, 2016 5:57 pm
not going to make San Juan due to a volleyball tourney... can catch a 5k for Ovarian Cancer in Campbell at 9 then have to head to daughter Lauren's HS...... more

+reply by Bob Anderson Monday, 6/27, 2016 3:41 pm
Good to hear from you Nancy. Sorry, but only actual races can be included here. But do it anyway, good training. Hope you are well!!

+reply by Nancy Hood Tuesday, 6/28, 2016 9:54 pm
Thanks for the feedback Bob. I am doing great; thank you for asking. I pray all is well with you too.

+reply by Bob Anderson Thursday, 4/28, 2016 10:27 am
Way to go Kat. That is a tough Double. See you May 8th in Pacific Grove! Our Double will be easy compared to the two Marathons... more

+reply by Kat Powell Tuesday, 4/05, 2016 6:11 pm
That's precisely why I did NOT run AR50 this year...50 miles with a killer mountain to climb to get to Auburn finish line is a bit too much 1 day... more

+reply by Bob Anderson Monday, 4/04, 2016 2:36 pm
Sorry I missed you Kelly. Hope you had a good race. Hope to get a Double in Southern California soon. Bob

+reply by JR Mintz Thursday, 1/14, 2016 9:02 am
good to cya in our area though l'll be in Pacifica on that day at Montara Mountain doing a 20M trail Run...

+reply by Bob Anderson Thursday, 1/14, 2016 12:08 pm
I saw that you signed up for our San Jose Double Feb 20. Will be nice to finally meet. Your first Double! See you in a few... more

+reply by Bob Anderson Wednesday, 11/11, 2015 11:56 am
Well said Eldon. Wishing everyone could run in a free country!

+reply by Richard Stiller Wednesday, 9/16, 2015 3:02 pm
Can you get the Coupa Cafe to put in a refreshment station at your future Bay Area doubles?

+reply by Angela Robinson Thursday, 9/10, 2015 7:35 am
Very cool!! I'll be there on 11/7! :)

+reply by Bob Anderson Wednesday, 7/22, 2015 2:40 pm
Ben is a really nice guy. Second overall at the Palo Alto Double 8k. He is only 15.

+reply by Bob Anderson Monday, 7/20, 2015 4:24 pm
It was great seeing you yesterday. I was wondering what happened and I am glad you backed off the second leg. AT issues are worse than hamstrings! Take... more

+reply by Bob Anderson Sunday, 7/05, 2015 4:05 pm
Angela are you looking for the 2014 Annual Ujena Fit Club Rankings? Here is that link: http://www.ujenafitclub.com/qtrstat-2014.php Let me know if this is the link you are... more

+reply by Angela Robinson Sunday, 7/05, 2015 4:47 pm
Hi Bob. Yes and no. This link takes you to the 2014 MEN's rankings, but when you click on the WOMEN's rankings link on that page, it actually... more

+reply by Waitman Gobble Monday, 7/06, 2015 6:33 pm
looks like a typo, links should be updated. http://www.ujenafitclub.com/womens-qtrstat-2014.php

+reply by Angela Robinson Sunday, 7/12, 2015 5:20 am
That fixed it. Thanks so much!!

+reply by Kat Powell Wednesday, 5/27, 2015 6:14 pm
Walking is is great way to rehab...good luck with a speedy recovery!

+reply by Brad Chatfield Saturday, 6/06, 2015 2:54 pm
I don't know if you've ever been injured, but I assume have, and you, and Kat are right. All I can say is every day we can't run, makes time... more

+reply by Bob Anderson Tuesday, 6/09, 2015 8:12 am
Sorry to hear this Bill. But I think you have made a good decision to take it easy for a few weeks. But don't let three weeks become... more

+reply by Bob Anderson Thursday, 5/28, 2015 8:08 am
Congrats Kat. Breaking into 80% age-graded is moving to the next level. Way to go!

+reply by Steve Gilbert Monday, 4/28, 2014 7:37 am
One caveat from my experience: A beginning runner may not understand the importance of glute involvement. I injured my knees training for my first marathon because I had always run with quad and hamstring strength. When my long runs went over 2:30, I lost knee stability and caused quite a bit of damage. Fortunately, with accurate diagnosis and improved technique I was able to overcome the problem.

+reply by Steve Gilbert Monday, 4/28, 2014 7:30 am
As my running progressed, I enjoyed moving from the mental state of merely trying to figure out how to finish, to thinking about strategy - whether I could implement it or not!

+reply by Bob Anderson Friday, 3/07, 2014 12:24 pm
I am the second of five boys in our family. We were all very competitive even at the dinner table.

+reply by Brad Chatfield Friday, 3/07, 2014 11:46 am
Dan I only had 3 brothers, I was the youngest of the 4; and I out did them all, but I look up to them to this day. Still it was a great day when I kicked their A.

+reply by Dan Roddy Friday, 3/07, 2014 7:13 am
I grew up in a family of 5 boys, I was number 3. Everything we did was a race; how fast can you do that? I run every race knowing I gave it my best effort.

+reply by Richard Stiller Thursday, 3/06, 2014 7:18 am
I recommend that you visit the Level Renner website. levelrenner.com

+reply by Brad Chatfield Wednesday, 3/05, 2014 8:32 pm
Richard great article, do we (runners) all have some of the same issues as we go through our lives? I have never trained like I should, I just use the gift God gave me. When I run, or workout I race or max out the workout. It always ends in injury or burnout. Thanks for the story it's going to help, the rest is up to me, and a good coach if I'll listen, and learn.

+reply by Bob Anderson Wednesday, 3/05, 2014 3:08 pm
Interesting insight to my 50 race challenge in 2012. Thanks Rich for always being there and helping me out. Our movie A Long Run is being released in a couple of weeks.

+reply by Bob Anderson Sunday, 11/10, 2013 3:37 pm
Results are posted on the Double Road Race Manhattan website. Click on link above to read story. Photos will be posted Monday. Z

+reply by Bob Anderson Monday, 9/16, 2013 4:21 pm
How many miles should we run weekly? Or how much time do we have to spend running? How many miles are you running currently? Good advice Hal...

+reply by Bob Anderson Wednesday, 8/21, 2013 12:22 am
Dr JoAnn will be running on Saturday...have you read her advice...I follow her advice because it works!!!!

+reply by Bob Anderson Thursday, 8/08, 2013 11:42 pm
Thanks JoAnn for sharing some great ideas. You have really helped me be a better runner.

+reply by Bob Anderson Tuesday, 7/09, 2013 12:52 pm
Hal Higdon always has good advice to offer...what do you think?

+reply by Bob Anderson Tuesday, 8/14, 2012 10:17 am
This will be race number 33 of the year on Sunday. I hope to get under 1:32...

+reply by Richard Stiller Saturday, 8/11, 2012 3:36 pm
Or you can turn a garden hose on your legs after a run. An old horse trainers trick. Jack Foster the great masters runner from NZ used this all the time.

+reply by Shari Mernett Sunday, 7/15, 2012 9:22 pm
I don't listen to music when I run outside. I run with my dogs, and even though they are very well behaved, I like to hear if any traffic is coming - I would be very devastated if one of them got run over. I also like to be able to hear where the dogs are and to be alert to any wildlife that I might run into. But really, how can you enjoy the great outdoors and the wonder of mother nature if you are plugged in? I will admit to listening to music or watching a movie while on the treadmill for extended periods of time....

+reply by Steven Richardson Thursday, 6/28, 2012 5:54 am
I have never been able to listen to music while I run. I think for the most part its because I dont like to cary anthing bigger then my watch with me. I also dont want to get used to it because we are not allowed to take the PT test with music so I figure its best to just get used to running silently.

+reply by Gary Funck Wednesday, 6/27, 2012 10:50 pm
Costas Karageorghis and Peter Terry have also authored a book, "Inside Sport Psychology", which got some play a while back. It is mentioned in this blog: http://www.guardian.co.uk/lifeandstyle/2012/apr/22/does-music-help-you-run-faster

+reply by Gary Funck Wednesday, 6/27, 2012 10:41 pm
I don't listen to music when exercise, though I can see how it might help when indoors on a tread mill or exercise bike. It is safer then anyway. There have been various studies that indicate that listening to music, esp. "synchronous" (in tempo with the exercise, up-beat, etc.) can improve performance by as much as 15% for a non-elite athlete. Google for the paper "The Psychological, Psychophysical, and Ergorenic Effects of Music in Sport: A Review and Synthesis" by Costas I. Karageorghis

+reply by Barry Anderson Wednesday, 6/27, 2012 11:35 am
Not for me. I enjoy the sounds of nature - particularly in the morning workouts - and the greetings and encouragement from other runners on the trails.

+reply by Bob Anderson Tuesday, 6/26, 2012 9:53 am
The only time I tired listening to music while running was in 1965. I had a little transistor radio with an ear plug. This was before iPods. After about a mile I took it out. It was just taking too much away from my run. On the other hand, I do like running the Rock n Roll races with music every mile or to run the Bay To Breakers with music at spots along the way. BUT I just don't like it every minute in my ear. Never have and never well. How about you?

+reply by Shari Mernett Tuesday, 7/03, 2012 6:34 am
I use mine every once in a while... Mostly if I have a long run along the highway.... I have also worn them to bed at night when my legs have been tired. Not sure if they helped more physically or mentally....

+reply by Bob Anderson Monday, 7/02, 2012 12:12 pm
I have thought about trying these socks...I know that Ujena Fit Club member Meb swears by them...any other members wearing them?

+reply by Steven Richardson Wednesday, 6/27, 2012 11:05 am
This is a very intresting article. Reading through this I thought back to a few times when I cut my workout short or just didnt run and some of the times when I just didn't want to run but did. I never really though about why I ran and why I didn't but after reading this article I relized the answer to that question. The days I quit or didn't run I had no reason to run besides just running the days I pushed myself to run was to prepare for a upcomeing race. So I defiently think this article is a great one and is defiently true.

+reply by Steven Richardson Wednesday, 6/27, 2012 11:00 am
I have been using my garmin to keep track of logs and its really helped me keep my motivation levels up along with preparing for my races. I used to run without loging my runs and in every case I would quit after a few months. I think its very important to keep track of your progress in order to keep going with your workouts.

+reply by Bob Anderson Tuesday, 6/26, 2012 9:55 am
I have been keeping a diary for years. It has really helped me get through injuries (knowing what I did before) and to plan for races. I also now post deaily on the Ujena Fit Club. I know I have run a lot of extra good miles because I want to reach the next level of points. How about you?

+reply by Barry Anderson Tuesday, 6/26, 2012 11:58 am
Wow! Your have had lots of practice at your pre-race routine this year...got it down pat! Like to see enough effort in your warm up to break a sweat...very important.

+reply by Bob Anderson Tuesday, 6/26, 2012 10:18 am
I believe in doing the same things before a race. Here is what I do. I get up at least two hours before the start. I will eat a half of a banana right away. I will drink a cup of coffee (decaf right now). I will go to the bathroom. I will NOT put on my racing shoes or racing singlet (always wear a red singlet and black racing shorts) until 15-20 minutes before the start. I will warm up in sweat pants, t-shirt and sweatshirt. I like to run a mile warmup. I want to break a sweat. Then I will put on my racing singlet and start getting used to the temp about 15 minutes before the start. I will go to the bathroom again and would have most likely gone 3-4 times since getting up. I want to clear my system. I will drink some water. Before putting on my racing flats I will rub my feet with Icy Hot. Makes my feet feel warm and different than a training run. (I am sure I am the only person in the world who does this. I also hardly ever get blisters and this might help that too.) I will eat one pack of glu before races 10k or longer. And I will make sure to carry one for 10 mile plus races. I will for sure double knot my shoes and tuck the laces into the other laces. I might have taken one Aleve one hour before too. Started this ten years back and it seems to help? I will get a good starting spot and off I go...

+reply by Barry Anderson Monday, 6/04, 2012 1:42 pm
Thanks Steven. Hope you are recovering well from your marathon.

+reply by Steven Richardson Monday, 6/04, 2012 7:30 am
I love this article because it relates to the past two weeks for me. I have not felt good at all for the last two weeks. I continued on even though my miliage was lacking and then ran a marathon. Even though I felt bad for two weeks and I just new I would do terrable on the race I ran it anyway. Ended up setting PB times from 9 miles up in once race. Of course anything over 13.1 miles would be a pb no matter what time I got. Just like you said in the article een though you feel bad and it seems you are not improving you are. Dont let the bad days force you to quite!

+reply by Richard Stiller Friday, 5/11, 2012 8:51 am
Luckily in age group competition you are running against others who are going through the same thing. I was a good uphill runner but could really turn it on going down hill ( sub-5 pace or faster). Not any longer.

+reply by Steven Richardson Friday, 5/11, 2012 7:45 am
I would imagine as you get older you start to loose alot of muscle in your legs. going down a hill requires alot less effort on the muscles and puts more strain on the joints and bones. You have been running so long that your bones and joints are used to the impact but no matter what you do you will lose muscle as you get older and will have to work that much harder to keep it.

+reply by Barry Anderson Thursday, 5/10, 2012 12:40 pm
Do you incorporate any specific hill training in your workouts?

+reply by Bob Anderson Wednesday, 5/09, 2012 8:36 pm
I was a much better hill runner when I was younger...I can still really hold my own racing down a hilll but up a hill is another story...I wonder why it is different now?

+reply by Bob Anderson Wednesday, 5/09, 2012 8:32 pm
Totally agree...

+reply by Daniel Huddleston Wednesday, 5/09, 2012 7:36 am
Only one change to your comment, Bob, "was" should be "is". :) What Ken did for course standardization and record keeping is about on-par with what you did in expanding the knowledge base of running.

+reply by Bob Anderson Tuesday, 5/08, 2012 10:45 pm
Ken Young was a master at making sure the course was spot on...

+reply by Richard Stiller Tuesday, 5/08, 2012 8:42 pm
I measured courses for the TAC and the Pacific Association and we used a calibrated cycle. It was a burden as far as time was concerned but we knew the courses were accurate. I don't believe Garmins and G-Mapping is as accurate.

+reply by Daniel Huddleston Tuesday, 5/08, 2012 8:03 pm
From what I understand viren was the master at being precisely at his best fitness for the biggest races. Ahead of his time. And about the ave course, ken young certified it. He rides a calibrated bicycle (with people on radios on either side of the turn) in just the manner that barry described. From the way ken talks every course measurer SHOULD be doing it the same way.

+reply by Richard Stiller Monday, 5/07, 2012 1:29 pm
Pre would have had to shift to the 10k. He might have medalled there but not in the 5k. That turned out to be a kickers race which Viren won. But it was a near thing by his own admission.

+reply by Bruce Gilbert Monday, 5/07, 2012 9:54 am
I believe they measure the shortest distance that you could realistically run it without other runners to contend with. So many folks seemed zoned out and are just staying in a particular lane--maybe they think it would be rude to cut across, and it is rude if you are cutting off other runners to do it.

+reply by Bob Anderson Monday, 5/07, 2012 9:48 am
The timing of this article was so perfect. There were a lot of turns in the Ave of the Giants half marathon on Sunday. Most runners did not follow this advice, I did. I know it helped. My question, how do they measure a certified course?

+reply by Barry Anderson Friday, 5/04, 2012 9:43 am
I totally agree Richard...the bronze maybe but not the gold or silver. Viren was the best runner and racer on that day and 4 years later. Much faster than people have given him credit for. He could really put the hammer down for a long push to the finish and would consistently run 1:55-1:57 for the last 800...even in the 10k. Think he may have also placed 5th in the 76 Olympic marathon...good range.

+reply by Richard Stiller Friday, 5/04, 2012 8:06 am
If Pre did as you say I doubt he would have won but he might have nabbed that Bronze he lost is the last few meters. Viren was the better runner that day.

+reply by Barry Anderson Thursday, 5/03, 2012 6:59 pm
As long as you don't get caught Bruce. As I remember, Ward Parkway is kind of a winding road so this may have been a good tip for that race...even through it is pretty simple. I have also seen it work well in track meets on staggered starts. You are running well—keep it going.

+reply by Bruce Gilbert Thursday, 5/03, 2012 2:18 pm
Right Bob, and I saw lots of folks at Rock The Parkway just staying in their lanes like the car traffic would do, not finding the tangents--I knew you were not one of them as you sped to the finish the straightest possible. Barry, I try to practice your technique ON THE WAY TO THE RACE, if not too much traffic--is that appropriate?

+reply by Bob Anderson Thursday, 5/03, 2012 10:52 am
I see a lot of runners not doing this. It is a simple thought but a good one. Just think about how many extra yards you would run in a marathon with a lot of turns...

+reply by Steven Richardson Wednesday, 5/09, 2012 7:07 am
Before my last race I did 2.25 slow about 45 minutes out then did a few real short strides about 20 minutes out. Was the longest warmup I have done but I also had the best race time since I started back.

+reply by Richard Stiller Tuesday, 5/08, 2012 8:46 pm
I always did two miles and then strides. Scott was correct. I don't race much anymore but even before a harder workout I run slowly for 25-30 minutes, do strides and then go do the workout,

+reply by Bob Anderson Tuesday, 5/08, 2012 12:56 pm
I saw Steve Scott before the start of the Carlsbad 5000 a couple of years ago. He told me that he had to warm up a lot more since turning 40...I think that day he ran a sub 15 5k!!!

+reply by Bill Dunn Tuesday, 5/08, 2012 4:32 pm
MY thoughts on pacing are the longer the race the more important pacing becomes. In my case with many years of racing experience under my belt the 1st mile of a race is automatically built in. Thats to say my body goes out at what it feels like which usually borders on the edge of sane. Racing every week is totally different as I know from cross-country season when you run something like 12 races week after week. Keeping your head in the game becomes spotty and more attention must be paid to the mind and body. I still try to push as hard as I can this time of year but as I said it's only 12 weeks , not 50 races and 1 year.

+reply by Barry Anderson Tuesday, 5/08, 2012 1:06 pm
You know yourself best Bob and should do what you feel most comfortable with towards your 50 race goal. With some of the splits I have seen you run (6:30 last mile in the Zippy on a bad day...your words) I think it would be interesting to see if you could go 6:20. You would be passing people like crazy (probably, but know nothing about the race). If you went around 7:00 and 6:40 for the first 2 miles you would still have a good time. No need to fret about it however.

+reply by Barry Anderson Tuesday, 5/08, 2012 12:30 pm
Exactly...racing "all out" every week will take a toll both physically and mentally. Physically, you can turn this into a 1-1.5 mile hard run by running a very comfortable pace (for you) the first mile...will also get you warmed up better...the next .5-1mile is a gradual build in tempo...then see what you can do the rest of the way to the finish. Don't set an overall time goal. Of course this is like asking a life time smoker to stop cold turky.

+reply by Bob Anderson Tuesday, 5/08, 2012 12:28 pm
I have run 20 so far all out...I don't know how else to race...and this is what makes my 50 race Challenge more interesting...dealing with injuries, burn-out, stress, etc....certainly keeps it more interesting...race 21 this weekend!!!

+reply by Richard Stiller Tuesday, 5/08, 2012 11:57 am
I think what Barry is saying is that you can't run each race all out.

+reply by Bob Anderson Tuesday, 5/08, 2012 11:53 am
I would like to run splits like this but I do like to bank time early...but I know I don't want to be in the spot I was in when running the Zippy 5k...or even the Great Race...in both cases I needed more of a warm up I think...

+reply by Barry Anderson Monday, 5/07, 2012 7:19 pm
Very true...has been that way his entire life. Would love to see him try splits like 7:00/6:40/6:20 plus or minus 5-10 seconds on each. You are a great asset to the Fit Club Richard. Hope we can meet in person some day.

+reply by Richard Stiller Monday, 5/07, 2012 7:07 pm
I am having lunch with Bob Thursday. Will discuss but you know Bob. He is all out. But that's what makes him such a force.

+reply by Barry Anderson Monday, 5/07, 2012 6:23 pm
Richard, we did this also back in the days at K-State. Bob, I don't want to be the cause of you missing your goal but would like to see you try some negative split running and not your "bank it early" style. It will take a different mental approach but, as Richard says, you will still be under your goal. In your next 5k try a first mile at 7:00-7:10 which should seem to be an easy pace based on the splits I have seen. Then pick up your tempo through the last 2 miles gradually with your last mile being the fastest. Don't worry about where you place but you will surprise yourself with how well you will run. Probably will feel better afterward...and recover faster. Your biggest danger in reaching your goal is over-racing. Can lead to injury and/or mental exhaustion. Have some fun on a few of these.

+reply by Richard Stiller Monday, 5/07, 2012 3:35 pm
If I were running 50 races in a year I would not try to run each one all out. You only have so many really good races in you over a year. I would aim to be fresher for the longer races which are your strength and run the shorter races as Barry described. You'll still be well under your seven pace goal on those.

+reply by Richard Stiller Monday, 5/07, 2012 3:32 pm
Barry, back in the day I used races all the time in place of speed workouts. I called them 95%ers. I would not run them all out but during the race I eould move from tempo to more race-like efforts. I did much better off of these thsn track workouts which tended to tear me up.

+reply by Bob Anderson Monday, 5/07, 2012 2:38 pm
As you know, I am racing nearly every weekend this year between 5k and half marathon...it can be tough when you don't hit your goal but you have to shake it off and move to next week. My 5k and 4 mile time in this weekends half was almost as fast as I have been racing those distances...what do you think about that?

+reply by Richard Stiller Tuesday, 5/01, 2012 1:03 pm
I wear cycling gloves on trails.

+reply by Bob Anderson Sunday, 1/29, 2012 11:05 pm
I am still trying to figure out what is going on with my hamstrings. I don't call these issues injuries...I call them situations and I do think there is always a solution to every situation. At least I am still racing...BUT I still do have situations!!! Thanks Hal for your tips...like your advice!!!

+reply by Waitman Gobble Monday, 1/23, 2012 9:32 am
I like this advice

+reply by Waitman Gobble Thursday, 1/12, 2012 5:17 pm
Sounds like a blast!

+reply by Bob Anderson Monday, 1/02, 2012 6:19 pm
This sounds like a good workout...once I am back 100% I want to try it. Maybe we can do it together at Foothill?

+reply by Richard Stiller Tuesday, 12/13, 2011 4:21 pm
Since the KT tape won't stick I may try some duct tape. I have a roll in the garage.

+reply by Bob Anderson Tuesday, 12/06, 2011 11:04 pm
By the way, I would have used the KT tape in Cabo if I had it but I only had Duct Tape available. Anyone else doing any taping?

+reply by Sonny Workman Wednesday, 12/07, 2011 1:37 am
5x3 inches, 2 AAA batteries.. Internal memory in case batteries go bad.

+reply by Bob Anderson Tuesday, 12/06, 2011 11:06 pm
What is the size and weight? What kind of batteries does it use?

+reply by Bob Anderson Tuesday, 12/06, 2011 11:48 pm
About a month ago I did two one mile on the track. The first was 6:38 and the second 6:19. A week later I ran my best half marathon of the year. I need to get back to these workouts...

+reply by Bob Anderson Tuesday, 12/06, 2011 11:02 pm
I have thought about getting a heart monitor for some time. Which one works best for you? Good article...