5 Great Ways to Lace Up

I found a sweet page on New Balance showing better ways lace up your shoes. So if you have problems with heel slip, toes being too tight, high arches, wide forefoot and narrow heel, or top-of-foot pain try these lacing methods. Every shoe fits differently, so lacing your shoe can improve comfort on your runs. I have a small heel and I have used the heel slip method of lacing up my shoe for more than 10 years. It works great! I highly recommend trying to change your lacing if you are feeling some discomfort while running. See the New Balance website for animated lacing: http://www.newbalance.com/techcenter/#/lacing/

Start up training program

So your training plan for this week is:

Mon (29 Dec. 08): walk 2-3 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 2-5 minutes,  jog 5-7 minutes, walk 5 minutes

Tues: bike, swim, or something else for 15-30 minutes

Wed: walk 2-3 minutes, jog 5-7 minutes, walk 2-5 minutes, jog 5-7 minutes, walk 2-5 minutes,  jog 5-7 minutes, walk 5 minutes

Thurs (1 Jan. 09): bike, swim, or cross train for 15-30 minutes

Fri: walk 2-3 minutes, jog 5-8 minutes, walk 2-4 minutes, jog 5-8 minutes, walk 2-4 minutes,  jog 5-8 minutes, walk 5 minutes

Sat: walk 2 minutes, jog 5-8 minutes, walk 3-4 minutes, jog 5-8 minutes, walk 5 minutes, 3 x 20 situps, 3 x 10 pushups (optional rest day if your body feels tired and sore, but do the situps and pushups they help alot with running)

The key is to not get too excited and do so much that you get an injury (because you don't want to get discouraged). I like to take a slow and steady approach. You shouldn't be straining your body too much, yes your muscles will be sore but that always happens when starting to use muscles like you haven't used them before. But my point is be smart, listen to your body. That's why I gave you a range to run/walk. If you're running and you feel pain that is moderately high, I'd recommend that you start to walk. The purpose of the walk/run is to build you up to where you can run for 20 minutes nonstop, then 30, etc. without hurting yourself. The cross training days are to keep you exercising, but put little stress on running muscles. The other thing is you need to start or continue eating well. Eat your vegetables, fruits, grains, meats, and milk! Don't indulge in sweets, soda, or pastries. Your body will feel much better and you'll have more strength to run.

Back at it

It has been a while since I have run. Actually it feels like a long while (three months). This is because I broke my ankle playing basketball. My ankle is just about back to normal. 

I've been talking with my buddy and we want to run a half marathon. The Indy mini marathon was our first choice, but I decided that it was too soon. So we are planning on to run the Indianapolis half marathon on Oct. 17th, 2009. We are both excited about this new adventure. I think I'm done playing basketball, racketball, and all other contact sports. I'm going to return to my focus on running and see what I can do. 

My tentative goal is to run the half marathon in 1 hour and 20 minutes (6:06 per mile). 

Josh McAdams Olympian!

This past week the USA Olympic trials were held in Euguene, OR. My man, Josh McAdams qualified in the steeplechase, placing 3rd. Check out the video.


I was running at BYU in the winter/spring of 2002/2oo3 when Josh McAdams returned from his two year LDS mission. What an amazing story he has. He came to BYU as a walk-on to the track team, then became the NCAA steeplechase champion in 2005, the USA steeplechase champion in 2007, and will represent the USA in the steeplechase at the 2008 Olympics! I do know that Josh's has the heart of a champion! Best of luck at the Olympics! I know you will represent the USA well!

Some pics and a video of Josh (for fun!)