Good Fellowship, Good Runs

Friday, May 23, 2008

Fiesta Hermosa

Due to the congestion that always accompanies the Fiesta Hermosa, we're going to be meeting at Manhattan Beach Pier instead. Same time. See ya there.

Friday, May 9, 2008

Yasso 800s

As I prepare for the Air Force Marathon in September, I've been doing some reading online to learn all I can on tips for training and nutrition. I found this great article on Runner's World Online about a great workout you can do to prepare for a marathon.

Bart and I were at the Portland Marathon last September when he told me about his workout. He was training for a marathon later in the fall, so two days before Portland he went to a nearby track and ran Yasso 800s. "I'm trying to build up to ten 800s in the same time as my marathon goal time," he told me.

Huh? Half-miles in 2 or 3 hours? I didn't get it.

Bart saw that he'd have to do more explaining. "I've been doing this particular workout for about 15 years," he continued, "and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."

Suddenly things started to make sense. But would the same workout apply to a 3 hour marathoner? A 4-hour marathoner? A 5-hour marathoner? It didn't seem very likely.

In the next couple of weeks, I decided to check it out I played around with lots of mathematical equations and talked to about 100 runners of widely differing abilities (from a 2:09 marathoner to several well over 4 hours), and darn if the Yasso 800s didn't hold up all the way down the line.

Read the rest of the article to find out how to make it work.

Sunday, March 30, 2008

Hermosa Beach 5000

It's almost that time of year again! Last year, I posted about the Hermosa Beach 5000 race and how we (the running club) couldn't find each other because there were so many people. Well, this year, we're going with the maxim "if you can't beat 'em, join 'em". We're planning to run in the race. They have separate 5-K races for men, women, and a bunch of short "races" for kids divisions--1 mile for the older kids and down to 30 meters for 3-year olds and younger. The race is on 20 April, so you'll need to go to church on Friday or Saturday. :-) Register soon!

Saturday, March 29, 2008

True Motivation

While we'd like to think that our motivation is to get some exercise in a beautiful setting, here's proof that it's our post-run activities that keep us coming back every week.

Sunday, March 2, 2008

The Race

Woo-hoo! Christine and I ran our first race together. The Emerald 5K Run at the LA Marathon. It was a beautiful day for a run. And congrats to Nancy for completing the Bike Tour. Of course, more importantly, Elijah's Running Club was able to raise (so far) $610 total for Child SHARE. But it's not too late to donate! If you'd still like to donate, you can! Go to First Giving and you can donate easily online.

Monday, January 7, 2008


Okay, Elijah's Running Club is teaming with Child SHARE for the LA Marathon. We will be raising money for this great organization, which works with local churches to match children who are languishing in institutional care in the Los Angeles area with foster and adoptive families.

How can you help? If you like running, walking, or riding a bike, you can register for the Marathon, the Emerald 5K Run/Walk, or the Acura Bike Tour. Then you can join the Child SHARE team to let them know you want to help (I think you get a free t-shirt!). Then you go to to set up your personal fundraising website. It's really easy and friends and family can donate by simply going to your website and using their credit card.

If you'd rather not do the physical work, you can simply donate by going to our donation page.

Thursday, November 29, 2007

You Light Up My Life

Okay, that was a cheesy post title and now I'll be humming that stupid tune the rest of the evening. Anyway, with the time change a few weeks ago and shorter days now, it's getting darker earlier. Which means if you run in the late afternoon, you're probably finishing your runs in the dark. That means you need to make yourself visible to all those cars driving home from work. Fortunately, the running gear companies are making more and more gear to make you shine like the running star you are.

The easiest way to increase your visibility is to wear reflective bands and clothing. The most exciting new gear out now (okay, it's exciting to me) is from illumiNITE. They put thin, reflective squiggly lines all over their garment, making an entire arm or leg reflect light. You can order it online at Road Runner Sports, although at the brick and mortar store in Torrance, they didn't know what I was talking about.

Also, you can now buy LED lights on head bands and vests, among a variety of other types of wearable lights. It's amazing when I go out running at night or early morning and pass runners who are wearing all dark clothes. Seems like a stupid and unnecessary risk to me.

So visit your local running or sporting goods store and pick up some reflective gear. And run safely.