There's a great website out there that provides FREE running music downloads to spice up your workouts. The site is called Podrunner (www.podrunner.com ) and you'll find some terrific techno mixes for 5K, 8K, and 10K training. You can also access and download archived music for your iPod or other MP3 devices. I used the interval workout today at the gym and it was great. Each song plays at a specific beat to either speed up or slow down your pace.
In related news, I've decided to ditch my iPod for a cheaper MP3 player. I can't access the iTunes store no matter what I try. After doing a Google search of reasons behind the problems I'm experiencing, I've found myriad forums addressing similar issues with iTunes, specifically getting error messages when trying to access the store. Does Apple want our business or what? Or, are they so filthy rich they don't need my piddly money? At any rate, I surrender and am flying the white flag. San Disk offers some really nice WMA players at a great price. And, the real kicker is something Apple refuses to put in the iPod--an FM tuner. I've wanted that for so long and now I can have it. Thank you Apple for helping me see the error of my ways!
I digress. The point of today's blog is to share Podrunner with you. I hope you'll find it a good source for free workout music. Go check it out.
Happy running!
TFR
Thursday, February 10, 2011
Tuesday, February 8, 2011
Honoring Connor
Last week, I was contacted by the father of one my former students, Connor Deal. Connor passed away two years ago this month from complications due to pneumonia. He was a vibrant, handsome young man with an incredible smile and passion for life. Connor loved Star Wars and hoped to be a film director when he grew up.
I had the privilege of being Connor's art teacher. He sat just two tables over from my desk and there's rarely a day that passes I don't think about him as I'm going by that table. The tree and commemorative stone set in his memory are located just a few yards from my window. I see them every day and he's always present somewhere in my life.
Perhaps the most important thing I have that keeps him close to my heart is something his mother, Nan, gave me a few days after his funeral. My boss called me into his office that day. He told me Mrs. Deal had been by to say thank you for all the prayers from our staff and had left a gift for me. He left me to be alone in his office and closed the door so I could view it in privacy. I guess he knew what was going to happen when I opened the large, manila envelope setting on his desk. I reached over, took it, and broke the seal. Inside I found a drawing done by Connor and an essay he wrote for his language arts class. The essay was entitled, "My Favorites." I began to read his words, hearing his voice. He discussed his favorite foods, how much he liked Star Wars, and who his friends were. The final lines were all about me, and I paraphrase..."my favorite class is art...and my favorite teacher is Mr. Paxton." I broke down and wept.
Mrs. Deal did more than leave me a gift. She gave me a treasure...Connor's legacy. That picture and letter are with me at school and I will cherish them forever.
On March 5, at 9:00 am, at Bonham Middle School, runners, walkers, and friends will assemble at Connor's tree to honor him with the first annual Honor Connor 5K Fun Run. When the race is over, we'll all celebrate the morning and the life of a young man who never got to live his dreams, but his memory will live on at Bonham and in the hearts of those who knew him. I will never forget Connor and will always value the brief opportunity I got to be in his presence.
If you're reading this, I hope you'll join us at Bonham this March as we "honor Connor."
Happy running!
TFR
I had the privilege of being Connor's art teacher. He sat just two tables over from my desk and there's rarely a day that passes I don't think about him as I'm going by that table. The tree and commemorative stone set in his memory are located just a few yards from my window. I see them every day and he's always present somewhere in my life.
Perhaps the most important thing I have that keeps him close to my heart is something his mother, Nan, gave me a few days after his funeral. My boss called me into his office that day. He told me Mrs. Deal had been by to say thank you for all the prayers from our staff and had left a gift for me. He left me to be alone in his office and closed the door so I could view it in privacy. I guess he knew what was going to happen when I opened the large, manila envelope setting on his desk. I reached over, took it, and broke the seal. Inside I found a drawing done by Connor and an essay he wrote for his language arts class. The essay was entitled, "My Favorites." I began to read his words, hearing his voice. He discussed his favorite foods, how much he liked Star Wars, and who his friends were. The final lines were all about me, and I paraphrase..."my favorite class is art...and my favorite teacher is Mr. Paxton." I broke down and wept.
Mrs. Deal did more than leave me a gift. She gave me a treasure...Connor's legacy. That picture and letter are with me at school and I will cherish them forever.
On March 5, at 9:00 am, at Bonham Middle School, runners, walkers, and friends will assemble at Connor's tree to honor him with the first annual Honor Connor 5K Fun Run. When the race is over, we'll all celebrate the morning and the life of a young man who never got to live his dreams, but his memory will live on at Bonham and in the hearts of those who knew him. I will never forget Connor and will always value the brief opportunity I got to be in his presence.
If you're reading this, I hope you'll join us at Bonham this March as we "honor Connor."
Happy running!
TFR
Saturday, February 5, 2011
Baby It's Cold Outside
Let's get one thing straight...I HATE winter! Although we haven't experienced a tremendous volume of cold in my area, it's still been cold. And cold weather makes for lousy running. Today has been our warmest day in a week and I finally got to see the real road for a change. I've spent an entire week inside on the fake road and I'm sick of it. My left knee is hurting from pounding on the treadmill.
Ol' Punxsatawney (sp?) Phil predicts an early spring and I'm praying the prognosticating little varmint is right. Running is my sanctuary and I haven't been able to fully enjoy it so far. Maybe, just maybe, our furry, chubby friend from Pennsylvania has nailed it on the head and warmer days are coming soon.
With racing season right around the corner, let's pray for sunny days and good training opportunities. The road is your oyster...go cultivate the pearl.
Happy running!
TFR
Ol' Punxsatawney (sp?) Phil predicts an early spring and I'm praying the prognosticating little varmint is right. Running is my sanctuary and I haven't been able to fully enjoy it so far. Maybe, just maybe, our furry, chubby friend from Pennsylvania has nailed it on the head and warmer days are coming soon.
With racing season right around the corner, let's pray for sunny days and good training opportunities. The road is your oyster...go cultivate the pearl.
Happy running!
TFR
Wednesday, February 2, 2011
Fun on the Fake Road
No telling how many times in casual conversations with friends the subject of treadmills pops up. Usually, I'm making some comment about how I'm heading to the gym to run on the treadmill and how I'd much rather be running on the street. Invariably, someone will respond with a retort like "I hate the treadmill," or "treadmills are so boring!" Lots of beginning runners are petrified of treadmills and avoid them at all costs. Like my buddies, I don't always find the "fake road," as I've grown to know it, a place I eagerly anticipate visiting. However, I've discovered a few tips that make those agonizing, but necessary, training runs more exciting and fun.
Some of the workouts I do on the mill are located on Runner's World's web site. Look under the "Training" tab in videos. I've adapted some of them to suit my needs, while others I follow per the Runner's World coach's directions. Here's a couple of examples of what I do at the gym:
Sprints: After a 5-minute light jog (comfortable pace), ramp up the speed to a pace where you can't carry on a conversation. Hold that pace for a minute. Back down your speed to the original pace or you can walk for a minute. Repeat the process. Go a minute and a half and up to two minutes as your fitness level improves, mixing in a minute or two recovery jog or walk. Finish with a cool-down run (comfortable pace) of 5-8 minutes. Typically, I do this workout for about 30-40 minutes total.
Tempo Intervals: Tempos are runs done at a slighter faster pace than a jog, but are slightly slower than a sprint. You can carry on a conversation but it's not as easy as talking during a slow-paced run. After a 8-minute warmup, increase the speed to a slighter quicker pace. Hold that pace for 4 minutes. Slow down to a jog for 4 minutes. Do four sets of 4 tempos runs with 2 minutes of recovery between each set. Cool down with an 8-10 minute slower run. You can always throw some walking in during recovery time if you would like.
Hill Repeats: Hills are a necessary evil when training, especially for longer runs. Begin with a slower pace run of about 5-8 minutes to warm up. Warm ups are critical when doing any training runs. After your warm up, bump the incline to 4% and increase your speed slightly. Hold this for 2 minutes. Move back to zero incline and a slower pace for 2-minutes. Move to 5%, 6%, and 7% grades for 2 minutes each. Make sure you do a 2-minute recovery between each grade. You can always walk during recovery if you need to catch your breath. As your fitness level increases, you can rev up this workout by going longer and trying higher inclines. Always finish with an 8-10 minute cool down run at a comfortable pace.
As I stated earlier, Runner's World offers some terrific how-to training videos. If you're a beginner, don't overdo any of these workouts. Walk more if you need to. The treadmill need not be boring or intimidating. It can be a dynamic way to add spice to your workouts and get you the training you need to finish any race distance.
I hope these help. It's 13 degrees where I live so you know where I'll be running tomorrow!
Happy running!
TFR
Some of the workouts I do on the mill are located on Runner's World's web site. Look under the "Training" tab in videos. I've adapted some of them to suit my needs, while others I follow per the Runner's World coach's directions. Here's a couple of examples of what I do at the gym:
Sprints: After a 5-minute light jog (comfortable pace), ramp up the speed to a pace where you can't carry on a conversation. Hold that pace for a minute. Back down your speed to the original pace or you can walk for a minute. Repeat the process. Go a minute and a half and up to two minutes as your fitness level improves, mixing in a minute or two recovery jog or walk. Finish with a cool-down run (comfortable pace) of 5-8 minutes. Typically, I do this workout for about 30-40 minutes total.
Tempo Intervals: Tempos are runs done at a slighter faster pace than a jog, but are slightly slower than a sprint. You can carry on a conversation but it's not as easy as talking during a slow-paced run. After a 8-minute warmup, increase the speed to a slighter quicker pace. Hold that pace for 4 minutes. Slow down to a jog for 4 minutes. Do four sets of 4 tempos runs with 2 minutes of recovery between each set. Cool down with an 8-10 minute slower run. You can always throw some walking in during recovery time if you would like.
Hill Repeats: Hills are a necessary evil when training, especially for longer runs. Begin with a slower pace run of about 5-8 minutes to warm up. Warm ups are critical when doing any training runs. After your warm up, bump the incline to 4% and increase your speed slightly. Hold this for 2 minutes. Move back to zero incline and a slower pace for 2-minutes. Move to 5%, 6%, and 7% grades for 2 minutes each. Make sure you do a 2-minute recovery between each grade. You can always walk during recovery if you need to catch your breath. As your fitness level increases, you can rev up this workout by going longer and trying higher inclines. Always finish with an 8-10 minute cool down run at a comfortable pace.
As I stated earlier, Runner's World offers some terrific how-to training videos. If you're a beginner, don't overdo any of these workouts. Walk more if you need to. The treadmill need not be boring or intimidating. It can be a dynamic way to add spice to your workouts and get you the training you need to finish any race distance.
I hope these help. It's 13 degrees where I live so you know where I'll be running tomorrow!
Happy running!
TFR
Monday, January 31, 2011
Cold Weather Running
With Old Man winter knocking at our door today, I thought this might be a good time to address running in the cold. I've been running for nearly 14 years and back in my younger days, running the cold wasn't a problem. As long as I had a warm top, hat, and gloves on, I was good to go. Traversing the streets in 20 degree temps didn't bother me at all. That was then, this is now. At 46 I've become a bit of a wimp and don't have nearly the tolerance for the cold stuff I once did. In fact, anything under 60 degrees and I'm heading for the gym.
Still, I own cold-weather gear like Under Armour tights and sleeves, toboggan hats, and winter gloves. They're gathering dust as it's been a while since they've been effectively worn. They get some use once in a great while when I feel like venturing out. Those days are fewer and farther between.
I envy young guys running in my neighborhood when I watch them brave the frigid mornings as I'm on my way to a hot cup of coffee prior to work. At one time, I was one of those hardened few that could stand the test of the chill. Someday, a few of those young bucks will be just like me. Shaking their heads at twenty-somethings slogging in ankle-deep snow in the name of fitness.
So, for now, I'll stick to running on warm days or hitting the treadmill whenever the temp drops below an acceptable level for me. It'll be a while before I regularly run outdoors, but I can't wait for that time to come.
And for the record...I did run in the cold today. It was from my Jeep to the front door on my gym after work. Boy is it freezing!
Happy running!
TFR
Still, I own cold-weather gear like Under Armour tights and sleeves, toboggan hats, and winter gloves. They're gathering dust as it's been a while since they've been effectively worn. They get some use once in a great while when I feel like venturing out. Those days are fewer and farther between.
I envy young guys running in my neighborhood when I watch them brave the frigid mornings as I'm on my way to a hot cup of coffee prior to work. At one time, I was one of those hardened few that could stand the test of the chill. Someday, a few of those young bucks will be just like me. Shaking their heads at twenty-somethings slogging in ankle-deep snow in the name of fitness.
So, for now, I'll stick to running on warm days or hitting the treadmill whenever the temp drops below an acceptable level for me. It'll be a while before I regularly run outdoors, but I can't wait for that time to come.
And for the record...I did run in the cold today. It was from my Jeep to the front door on my gym after work. Boy is it freezing!
Happy running!
TFR
Sunday, January 30, 2011
Welcome
After quite a lengthy lay-off, The Fat Runner is back. I'm back with new stories and experiences, hoping readers will join me in discussing our favorite subject--running. My new and improved blog features updated colors, backgrounds, and--more importantly--running specific features. Prior to taking a break from blogging, my posts were getting a little...how do you say...dry, dull, boring, and way too politically opinionated. When I created Confessions of a Fat Runner I did it to create a place where runners could talk about all sorts of running topics. That never really happened and I left feeling pretty disappointed. So, I'm taking another shot at it and we'll see what happens.
In the two years since my last post, I've had some amazing running experiences I can't wait to share. My new focus for this site is to have a variety of topics and features on subjects ranging from training, nutrition, favorite runs, and shoes and gear reviews. I'd also like to encourage any of my readers/follow runners to join in the fun by commenting and giving me feedback on the topics presented. Tell us about races you've done, places you've been, etc. Periodically, I'll be doing reviews of running books, sharing my thoughts on them with you.
I hope this blog will become THE source for runners to share ideas, experiences, tips, and stories that will build a stronger sense of community on this site.
Well, here goes...the first post of 2011 in the revamped, hopefully improved, "Confessions of a Fat Runner." God bless and happy running!
TFR
In the two years since my last post, I've had some amazing running experiences I can't wait to share. My new focus for this site is to have a variety of topics and features on subjects ranging from training, nutrition, favorite runs, and shoes and gear reviews. I'd also like to encourage any of my readers/follow runners to join in the fun by commenting and giving me feedback on the topics presented. Tell us about races you've done, places you've been, etc. Periodically, I'll be doing reviews of running books, sharing my thoughts on them with you.
I hope this blog will become THE source for runners to share ideas, experiences, tips, and stories that will build a stronger sense of community on this site.
Well, here goes...the first post of 2011 in the revamped, hopefully improved, "Confessions of a Fat Runner." God bless and happy running!
TFR
Thursday, October 2, 2008
No Child Left Behind--The Big Lie
No Child Left Behind. Sounds like a noble cause, doesn't it? I mean, no one should ever be left behind, whether it's education, disaster relief, the homeless. But when it comes to education, don't be fooled into thinking the federal government really cares about your kids. If you're in public education, you know NCLB is a bold-faced lie.
For example, the notion that all kids will be on the same level by a certain time frame is ridiculous. Only a bunch of pencil-pushing, Washington elitists with zero knowledge of child development could make such an uninformed claim. These stuffed-suits completely disregard one critical component in the educational growth of a child--parent involvement. Or should I say, LACK of parent involvement.
When you have kids moving in and out of schools because the rent is due or their parents could care less about education and are more concerned with personal survival or their parents are too busy chasing that brass ring and just don't have "time" to be involved in their child's education, you can see what our educational system is up against.
Then you bring in the element of more rigid standardized assessments to guarantee we leave even more children behind. A reasonable person would naturally assume assessing the growth of students in order to better serve that student would be a good thing. It would be if states didn't have to punt on the essentials like spelling and punctuation and development of creative thinkers instead of making a collection of robotic, Stepford kids that are great test-takers, but lousy problem solvers.
In my opinion, and of course, it's only my opinion, the feds in their infinite wisdom has someone or cluster of someone's (cluster being the first of two operative words) that are enemies of public education and would love nothing more, like the insurance industry, to see it fail so the government can take over and privatize it. What other excuse could those mindless weasels in Washington have for authoring such a God-awful plan as No Child Left Behind. Those four words themselves are an oxymoron and perhaps the greatest travesty ever perpetrated by our government against the future of our nation.
By dumbing down curriculum, placing such rigid standards no state can ever hope to fully be in compliance, and by guaranteeing the mass exodus of teachers and administrators around the country (check the stats and you'll be alarmed), the federal government will eventually have in place all the reasons they need to take over education and remove power from the state level and shift it to Washington, D.C.
Your school administration building someday will be the U.S. Capitol with a whole bunch of overpaid, unenlightened, pompous superintendents at the helm. Then where will we be? You can see what happens any time Washington puts its filthy hands on anything, can't you?
I encourage you to check out the real facts behind No Child Left Behind. Find out what's really going on and don't just take the politicians' word on it.
Here's my ten-cent solution. 1) States must exercise their sovereign right to decline government monies and refuse to follow the rules of NCLB. Big problem: our states are so deep in bed with Washington they HAVE to follow the rules. 2) States must create their own set of standards that rigorously provide for appropriate measurements of student growth. 3) Grant more power to local school districts to set standards appropriate for the culture(s) of their specific region. For example, it's unreasonable to expect a school to comply with NCLB if that school has a high number of Spanish-speaking students or a large population of African refugees placed within that's school's zone. Right now, NCLB has limited-to-few provisions for such incidences. We've got kids being dumped on schools with no knowledge of the English language or American culture and we're supposed to "bring them up to speed." Further evidence the government could care less about the problems facing schools. 4) Release monies to help lower socio-economic parents, that may have limited education themselves, to obtain a G.E.D. and/or attend college. Show parents why education is important by empowering parents to be learners.
I know, what do I know about making laws and coming up with solutions to a problem that keeps on growing? I've been in public education for 16 years and have watched as it continues to decline, not because we have bad teachers that don't care. On the contrary, I believe public education is failing your kids because Washington has failed all of us. Teachers and staff care deeply about kids. We want them to succeed. We know what's at stake if they don't. Our country can't afford for public education to implode and the government to take the reins.
"Failure is not an option" is a phrase you hear often in our business. Too bad it's not one Congress operates by.
TFR
For example, the notion that all kids will be on the same level by a certain time frame is ridiculous. Only a bunch of pencil-pushing, Washington elitists with zero knowledge of child development could make such an uninformed claim. These stuffed-suits completely disregard one critical component in the educational growth of a child--parent involvement. Or should I say, LACK of parent involvement.
When you have kids moving in and out of schools because the rent is due or their parents could care less about education and are more concerned with personal survival or their parents are too busy chasing that brass ring and just don't have "time" to be involved in their child's education, you can see what our educational system is up against.
Then you bring in the element of more rigid standardized assessments to guarantee we leave even more children behind. A reasonable person would naturally assume assessing the growth of students in order to better serve that student would be a good thing. It would be if states didn't have to punt on the essentials like spelling and punctuation and development of creative thinkers instead of making a collection of robotic, Stepford kids that are great test-takers, but lousy problem solvers.
In my opinion, and of course, it's only my opinion, the feds in their infinite wisdom has someone or cluster of someone's (cluster being the first of two operative words) that are enemies of public education and would love nothing more, like the insurance industry, to see it fail so the government can take over and privatize it. What other excuse could those mindless weasels in Washington have for authoring such a God-awful plan as No Child Left Behind. Those four words themselves are an oxymoron and perhaps the greatest travesty ever perpetrated by our government against the future of our nation.
By dumbing down curriculum, placing such rigid standards no state can ever hope to fully be in compliance, and by guaranteeing the mass exodus of teachers and administrators around the country (check the stats and you'll be alarmed), the federal government will eventually have in place all the reasons they need to take over education and remove power from the state level and shift it to Washington, D.C.
Your school administration building someday will be the U.S. Capitol with a whole bunch of overpaid, unenlightened, pompous superintendents at the helm. Then where will we be? You can see what happens any time Washington puts its filthy hands on anything, can't you?
I encourage you to check out the real facts behind No Child Left Behind. Find out what's really going on and don't just take the politicians' word on it.
Here's my ten-cent solution. 1) States must exercise their sovereign right to decline government monies and refuse to follow the rules of NCLB. Big problem: our states are so deep in bed with Washington they HAVE to follow the rules. 2) States must create their own set of standards that rigorously provide for appropriate measurements of student growth. 3) Grant more power to local school districts to set standards appropriate for the culture(s) of their specific region. For example, it's unreasonable to expect a school to comply with NCLB if that school has a high number of Spanish-speaking students or a large population of African refugees placed within that's school's zone. Right now, NCLB has limited-to-few provisions for such incidences. We've got kids being dumped on schools with no knowledge of the English language or American culture and we're supposed to "bring them up to speed." Further evidence the government could care less about the problems facing schools. 4) Release monies to help lower socio-economic parents, that may have limited education themselves, to obtain a G.E.D. and/or attend college. Show parents why education is important by empowering parents to be learners.
I know, what do I know about making laws and coming up with solutions to a problem that keeps on growing? I've been in public education for 16 years and have watched as it continues to decline, not because we have bad teachers that don't care. On the contrary, I believe public education is failing your kids because Washington has failed all of us. Teachers and staff care deeply about kids. We want them to succeed. We know what's at stake if they don't. Our country can't afford for public education to implode and the government to take the reins.
"Failure is not an option" is a phrase you hear often in our business. Too bad it's not one Congress operates by.
TFR
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