Westrockrunner's Blog

LR Marathon Calendar

westrockrunner — Mon, 16 Jan 2012 20:20:54 +0000

It’s up but not totally populated!!
I should have more dates in the next day or two.

TRAINING

g3food — Wed, 17 Mar 2010 13:43:45 +0000

is anyone training for anything, where are all the trip post and run reports. well the wife and i are running the Ouichita 50k on April 17 so we are going to need support. it is right in our back yard, starting at Maumaelle park and traveling to the pinnacle visitors center by way of road, from there the trail head starts with a short run (down and flat) to the mountain. we take a trip around the mt. then up and over followed by another short road trip out to the spillway, for a trip to the scenic vista and on back we come this time with out the up and over.

training run #1- 6.9 miles of trail in 1 hour 10 min. if this is our pace that puts us at a 5:40ish time, that would be amazing.(most likely we will not be keeping that pace for 32 miles)

Hogs win

westrockrunner — Thu, 18 Feb 2010 05:26:42 +0000

A group of us guys from work came to fay. To catch a game and a steak for the night. The hogs pulled another win out, winning by almost 20 points. I know a steak and a few glasses of wine is just what I need, whats another 3 pounds. Anyway hitting the road at 6:30 back to work. Anyone get a run in today?

Arkansas runner for your phone

westrockrunner — Tue, 16 Feb 2010 22:04:12 +0000

Check this out, its has the race schedule on it. Hint Hint

http://www.arkansasrunner.mobi/

“4 MONTHS” and nothing

westrockrunner — Tue, 16 Feb 2010 06:13:46 +0000

John and I were talking today about the cold ass weather, and how I don’t want to start back with training when it’s this cold, one of my many excuses. MCM was 4 months ago and I haven’t logged over 30 miles total and of course gained 10 lbs, not good. So are we going to start back or not Jacob and if so when are you going to face the facts that you being old, overweight, and ugly non of which are good excuses to stop me from running!!!!

John and the trail

westrockrunner — Tue, 16 Feb 2010 05:58:21 +0000

John is running a 30 mile trail race in the next couple of week and he got the jitters. All I can say “time to buck up”.
Hydrate and goo!!!
Good luck and keep those ankles rapped.
O and its his first trail race of any distance, so lets all pull for him.

A link to the blog @ Westrockspirits.com

westrockrunner — Tue, 05 Jan 2010 19:44:48 +0000

If you go to the Westrock web page www.westrockspirits.com. At the bottom of the home page look for a “Westrock runners blog” link.

Tools ‹ Westrockrunner's Blog — WordPress

westrockrunner — Tue, 05 Jan 2010 19:11:22 +0000

Tools ‹ Westrockr

What is the most important information I should know about Mobic?

This medicine can increase your risk of life-threatening heart or circulation problems, including heart attack or stroke. Do not use this medicine just before or after having

heart bypass surgery (also called coronary artery bypass graft, or CABG).

Seek emergency medical help if you have symptoms of heart or circulation problems, such as chest pain, weakness,

shortness of breath , slurred speech, or problems with vision or balance.

This medicine can also increase your risk of serious effects on the stomach or intestines, including bleeding or perforation (forming of a hole). These conditions can be fatal and gastrointestinal effects can occur without warning at any time while you are taking Mobic. Older adults may have an even greater risk of these serious gastrointestinal side effects.

Call your doctor at once if you have symptoms of bleeding in your stomach or intestines. This includes black, bloody, or tarry stools, or coughing up blood or vomit that looks like coffee grounds.

unner’s Blog — WordPress

What is Mobic?

Mobic is in a group of drugs called nonsteroidal anti-inflammatory drugs (NSAIDs). Mobic works by reducing hormones that cause inflammation and pain in the body.

Mobic is used to treat pain or inflammation caused by arthritis.

Mobic may also be used for other purposes not listed in this medication guide.

Advil vs. ?

westrockrunner — Tue, 05 Jan 2010 19:02:29 +0000

Any idea what is better to use?

Tools ‹ Westrockrunner's Blog — WordPress

westrockrunner — Tue, 05 Jan 2010 00:27:56 +0000

Tools ‹ Westrockru See the plans here .
.

WHAT’S YOUR (HALF) TYPE?

Use this quiz to decide which half-marathon training program is best for you

By Sarah Lorge Butler

PUBLISHED 07/11/2007According to Terrence Mahon, who coached Ryan Hall to his breakthrough 13.1-mile debut, you can approach the half-marathon in one of two ways–extend a 10-K program or modify a marathon program. Whether you should use a short or long program depends on your strengths, preferences, and goals.

1. Which race scenario best describes you?
a) You struggle in the middle, but outkick other runners with a fast
final quarter-mile sprint
b) You pass a lot of people during the middle miles

Most runners know intuitively if they’re geared toward speed or built for endurance, says Mahon. Your body responds to workouts in your strength area, meaning doing those runs enhances your training.

2. Which workout are you more psyched for?
a) Fast 400-meter intervals
b) A two-hour easy run or a long tempo workout

Doing what you like increases your motivation.

3. Which workout leaves you feeling more beat up the next day?
a) Long tempo runs
b) Short sprints

“If I give short, hard intervals for Ryan, he fatigues and it takes a couple days to recover,” says Mahon. Needing more recovery time can affect the quality of your other key workouts.

4. What races are on your calendar this summer and fall?
a) 5-Ks and 10-Ks
b) A full marathon

Like Hall, who knew he’d run the London Marathon just three months after his half, your goals should factor into your decision on whether to use the short or long training program.

Answer Guide:
If the majority of your answers were “a,” the short program is best for you; if “b,” go with the long program.

nner’s Blog — WordPress