Wednesday, March 31, 2010

Lets just keep going..fail

5 mile trail run at Flatirons Vista: went out 8min first mile, muddy trail encountered there after, 7:10 final mile!! Love those down hills! (43:12)

"Lets Keep going"


then 2 mile path run at about 8min pace until blisters ensued and I was a man down. (17:23)

Thats the most and longest time i've run ever!! (1h35sec)

In all though, I was surprised at how well my lungs did today, I really wasnt out of breath as much as I had been in the past and im pleased with this run. Maybe the secret is a 3 mile bike ride warm up before hand.

I wish I had more Triathlon partners....

Tempo Run...

Be an athlete first...

Monday, March 29, 2010

Sunset ride

"Highway 20 Ride"




For accuracy I timed myself to prove that in Boulder it is actually faster to ride your bike from NE Boulder to SW Boulder! 12 mins

I had an 18 min ride then jumped off to do a 2:45 800m run on the track, then back on the bike for another 8 mins where I was going to repeat. However for some reason they started locking up the CU track after 7pm now. I remember in my former training years I would scale 10' fences to get to the Wheatfield track in Niagara. That was until I met my friend Shaun who jumped an eight ft fence and ended up with a spiral fracture in his ankle and leg.

Today would have been a great ride to have that helmet camera!

Sunday, March 28, 2010

Red Rocks 2

Modified Crossfit CHAD:

Lunge walk with twist up amphitheater
Plank pushup with knee to elbow
Stairs
Burpee with jump
Stairs
Pushup with v-star
Stairs
Lateral plank crawl up steps (30)
Stairs
Line Hop
Stairs
Dive Bombers (seal pushups)
Wall planters x2

@25mins

We had a new addition to team Simpson this go round (Jamie), and im hoping that that trend progresses. I certainly pick the best days for such an amazing workout. Sunny and 60*. Things went a lot better for me and not only was my breathing somewhat under control, my legs didnt burn as much as the first experience. However, this Chad was more about upper body intervals and did leave some leg power for the stairs. The wall did produce a few scraps and bruises but pain lets you know you're still alive right?

Post Red Rocks I rolled into Denver for my first run Hash and tried to catch the rabbit. This deemed a tricky task with all the false markings he/she laid down, but made for an interesting and fun 3mile run in around 26 mins. With Beer stop rewards.

Thanks for the sunburn Colorado

Friday, March 26, 2010

food post

Ballys Lift:

Bench 4x8 145
Bi 3x8 45, 45,50 bells
Mil Press 3x8 50 bells
Lat 4x8 135, 135, 150, 135
Abs on ball


results of my research:

Key word watch: Whole Grain,


Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.

Eating before hard exercise, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.

If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
http://www.active.com/nutrition/Articles/Athletes__What_to_Eat_and_When_for_Top_Performance.htm?page=2

Breakfast race morning consisted of… 1 ½ cup Oatmeal with peanut butter, banana and 2 hard boiled eggs. 1 scoop of EFS (Electrolyte Fuel System) in a water bottle and sipped it prior to the start.

EFS on the bike sipped every 10 mins, a few gummy bears or gel shot, and a Cliff Bar/Zone Bar.

Soreness:

there are several things you can do to minimize muscle soreness caused mainly by damage to muscle proteins without sacrificing fitness. Some obvious ones include warming up and cooling down properly and building up your training workload very gradually.

http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm



1. Brazil nuts (543.5 micrograms), whole wheat flour (84.8 micrograms), halibut (74.4), couscous (343.2): Selenium assists the activity of enzymes in the body.

2. Buckwheat flour (301 mg), halibut (170 mg), spinach (157 mg), black beans (120 mg): Magnesium assists with muscle and nerve function.

3. Red peppers (190.3 mg), papaya (187.9 mg), strawberries (97.6 mg), orange (69.7 mg) : Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps the body absorb iron.

4. Ricotta (669 mg), yogurt (448 mg), skim milk (299 mg), spinach (245 mg): Besides being necessary for building bones, calcium is also required for nerve and muscle function, blood clotting and regulation of blood pressure.

5. Miso soup (2, 563 mg), table salt (2, 325 mg), sauerkraut (1, 560 mg), Quarter pounder (730 mg): Salt is related to high blood pressure, heart attack, aneurysm and stroke. It is also an important electrolyte that must be replenished after prolonged exercise.

6. Barley (31.2 g), whole-wheat flour (14.6 g), broccoli (5.1 g), blueberries (3.5 g): Fiber reduces the risk of heart disease, lowers cholesterol and is necessary for regular bowel movement.

7. Raisins (1, 086 mg), potato (1, 081 mg), banana (537 mg), cucumber (442 mg): Potassium is essential for cardiac muscle contraction, an electrolyte that assists in preventing muscle cramps, and can counteract the adverse affects of salt on blood pressure.

8. Clams (23.77g), black beans (3.61mg), prune juice (3.02 mg), mushrooms (2.71 mg): Iron is part of hemoglobin which carries oxygen in the blood. Myoglobin also uses iron to carry oxygen to muscle tissue. If not enough iron is consumed and absorbed, an athlete will feel fatigue during exercise, and will need more time to recover from each workout. http://www.trismarter.com/blog/?p=191

Solar Powered

Mile trial:

1:22, 3:05,4:32,6:00

3x800m
3:23, 3:11, 3:06

Swim:

300m warm up
800m technical swim (10 min 1/4 mile!!)
300m cool down (different strokes for different folks)
6min leg flutter using the float board

Abs:

Bicycle
V-sit
crunches
side ups
Hand stands
Crane pose
Side Crane Pose

-------------
Weekly Training Design

A typical week of training includes two days of swimming, two days of cycling and three days of running. One workout per week should be a long training day—typically done on the weekend—to get your body ready for the distance. The other training days should consist of high-quality, medium-distance tempo or interval training.

If you wake up early everyday, you can get your training in and then spend time with family after work. You will get used to the early morning alarm

Add a recovery week every fourth week to your training program. Decrease your mileage, sleep in and do cross-training such as hiking, skiing, or kayaking. (from active.com)
http://www.active.com/triathlon/Articles/Considering-an-Ironman-What-You-Need-to-Know-for-Your-First-140_6.htm?act=EMC-Active&Vehicle=Triathlon&Date=03_21_10&Edition=3&Sections=Articles&Creative=Considering_an_Ironman_&TextName=Considering_an_Ironman_&ArtText=Txt&Placement=2&Dy=Sun&page=2

Monday, March 22, 2010

Time to shed that baby fat



Wonderland Lake Run:
44:23 for 5.84 miles Pace=7:35

We were both proud of how well this went, and how we were able to keep such a speed even with mega hills. With out a doubt we dipped into the 6's for pace at some points.

In the month of March I have already done a little over 70.3, Swim/Bike/Run and in April I want to double that!!

Every year in the past 3 years I've become more fit and in the best shape of my life. How is this attained? Motivation, education and improved goal setting!

After visiting the Health Science exhibit at the Denver Science Museum Im more and more interested in what my heart is doing. After all its my engine right? Resting HR is 44 here at a mile high but was 39 back in NY. My exercise zone is at 153 bpm which is very attainable here at altitude but almost never achieved in the gym at sea level (130s were met). Im going to keep an eye on my HR and I think you should too. After the run today I was surprised at how fast my recovery is. Ill have the length of time after my research task exercise.





A future swim workout im going to try: (From Active.com)

five-days-aerobic/one-day-sprint schedule)

Warm-Up
1,500 swim (alternate 200 freestyle, 100 stroke)

Pre-Set
8x50 @ 50-second interval for each 50 (alt. butterfly/freestyle)
8x50 @ 50 secs (alt. backstroke/freestyle)

Kick Set
300 easy @ 6:00
6x100 @ 2:00 - fast

Hypoxic Set
(wear fins if preferred)
400 (breathe every 3rd stroke)
300 (breathe every 5th stroke)
200 (breathe every 7th stroke)
100 (breathe every 9th stroke)

Main Set
16x100
Odd: Fast freestyle
Even: Active rest, 100 easy backstroke
(descend 1-4 freestyle to race pace and maintain)

3x [4x (50 easy + 50 pace)]
1st round @ race pace
2nd round @ faster
3rd round @ sprint

Easy 200 cool-down

TOTAL: 7,200 meters

The non plan plan


The reason for me not following a strict cyclic plan or even a weekly regiment is for much the same reason that I don't follow a sports team. Come Sunday when your "team" is down with seconds to spare and the kicker shanks it, you become depressed, disappointed and less motivated to root for them again. On the other hand if you are watching the game for the pure enjoyment of the sport by professionals the way its supposed to look, then a loss of one team over another to you is just part of the game, unconnected. You become motivated to better your sport and athletic ability. I mean, lets face it a 240lb guy being able to run a 4.3 40yd and be able to move any car sized objects out of his way without losing that speed, is pretty impressive. I challenge you to keep tabs on what motivates you and what pulls the wind from your sails, you may be in for a surprise. One 2 min clip on Youtube of someone working out like crazy, doing some moves that I've never seen before, and looking great doing it... thats motivation enough for me to go out and earn that next meal or nap.


Today im motivated by the sunshine and birds chirping. Theres nothing like a morning ride or run with the sun in your face, the fresh cold mountain air, and an open road for miles. Can you picture it? Well add in the mountainous back drop of the great divide and you have a canvas for the successful completion of your goals, motivated till you puke! I like to also incorporate a soundtrack from my ipod, a killer combination of upbeat notes and empowering words of wisdom. I figure, I cant draw or play an instrument so my movements will have to be my artistic expression.

Bike/Run transition.. they dont exactly go together like pbj.

23mile ride on my new 2003 Cannondale = 1:20:49 (4min faster into more wind) Pace=17mph

3mile run= 22:51 pace= 7:37 with a 7:21 pace for the first 2 miles.


I didnt realize the distances until after the first half mile in the run, but I basically did a Sprint Tri today (minus the swim, and having almost the full bike distance). I felt strong on the bike through the first 10 miles, at the turn I was with the wind and down hill and got a lot of speed up (probably around 30mph). The return is pretty hilly and the wind coming back across really didnt help.

On the bike I attempted a recharge with a ras. gel that I had stowed onto my race belt. It was kind of a sticky mess but very do able and Id rather do it on the bike then on foot during the run. If you dont chase these gels with a lot of water it gets stuck in your throat and obstructs your breathing (you end up spitting for the next 3 mins, and on the run you need to conserve water between water stations).

I got off the bike and dropped my bike/gear I felt strong with a low recovery on foot but true to every hefty transition ive ever done, a mile in my shins started to lock up and that low recovery turns into a toe drag. Mini hills are no match for my seasoned quads though, I just have to keep mentally focused. The reason im surprised is that the pace seemed more like 8min mile pace, I guess im getting more efficient. I also could have finished the last half mile with a kick but didnt.

The aftermath:

I got home and then the pain of what I just did to myself set in within the first 10 mins. I got the chills, my ankle started to scream at me in a loud authoritative voice and all I could do was sit down and start to stretch (which is pretty much all i needed to do). I got some water and had a very proud lunch. Now its time for a nap!!

Sunday, March 21, 2010

Greasey grimey gopher guts

5.5mi 38:43 = 7:02 pace

Ran the Diagonal to Pleasantview Park (where I would have had my soccer game today), on the 4 mile creek path, to Jay St, to 57th (with its massive hill), Independence way to foothills path and home.

After the first 8 miles I had to stop due to lack of Oxygen. Then had to stop due to 4 mile path being closed and under construction..lead to a really muddy path where I went more distance into the ground then horizontal. Then again at the top of 57th st hill near the Airport to watch the gliders take off and land. Basically mile/stop, 2mile/stop, 1mile stop. The pace felt more like 8:00 though, and my lungs werent liking it. My feet started to get initial blistering as well, but that may have been due to the run mainly being done on the road and hard surfaces (im building up immunity).,

So the title is about me almost lowering myself like Alice down the rabbit hole when a Prairie Dog hole came out of nowhere and I almost tripped in it. These holes are everywhere and you really have to look out when you are on the trails.

Today I signed up for the Warrior Dash 3.5mile race at Copper Mt with obstacles, this is a race I really think I can excel at because im agile. Bring on the fire!!

Wednesday, March 17, 2010

St. Patrick would be proud of this workout

Modified Crossfit Chad at Red Rocks Amphitheater in Golden, CO. Team Simpson out in full fierce force doing some major damage and stopping out a plethora of stairs. This certainly go the blood pumping and the lungs squeaking. Especially for my sister Karen who is a Sea Level visitor and training partner for the week.

it was a calm 70* day and the bright sun shown both on the beautiful red rocks and our soon to be red sunburned skin because when the sun's out, the guns are out!!

Red Rocks Chad:

.5 mile hill jog warm up and stretch.

Prisoner squats X20
Run up to the top of the stairs and back down
Pushups with star hold X10 on each side
Run up to the top of the stairs and back down
Burpees with block jump X15
Run up to the top of the stairs and back down
Dips X20
Run up to the top of the stairs and back down
Box jumps X20
Wall climbs X8
Rest
Wall climbs X5

Time was about 20 mins (and just 3 days after spraining my ankle during a soccer game)

Extreme Red Rocks Abs:

Bicycle kicks (forward) x20
Bicycle kicks (backward) x20
V-ups x20
Side V-ups X10 each side
V-sit twists x40
Plank with alt. hand and foot raise (with mini high five with partner facing) x20


Then a 3 mile run at 7-8 min pace

Watch our you tube video:

http://www.youtube.com/watch?v=VjriXZXNxME

Thoughts:

The other day I was roped into a conversation and explanation of why I keep a blog and FB fan page. For the most part its for motivation and note keeping. I've inspired myself to increase workouts and others to get into some races. I think its awesome when newbies come to me for advice and direction of how to get off the couch and into a road race. As ive stated before im a huge advocate for no child left inside, even if that is an adult with his/her inner child itching to be let loose. As I go back and reread my entries I cant help but notice how much I have learned in my past 3 years of blogging and how my knowledge of fitness, training, nutrition and equipment has vastly improved. I wish I knew then what I now know. Its apparent to me that during my NCAA career I didnt know anything but hard work, however time was less of an issue then it is now. Ive managed to raise the bar and be in the best shape of my life year after year, continually bettering my performance and enduring less injuries.

Saturday, March 13, 2010

This is not a sport for the tenderfoot


Woke up this morning feelin like P. Diddy!! Im happy with how fast my body is recovering, I must be doing just about the right amount of workload and technical training/ rest.

Went out for what I would call a long run but ill soon find out that its more of a tempo run.

3.18 out in 24:56
3.1 back in 22:45

6.28 miles in 47:01
Pace=7:29!! Im happy with that for now.

So one thing I want to mention, the title. You have to take care of your feet. Generally since im always wearing shoes and the fact that I dont have a lot of miles behind me yet, Im left with soft feet. After the run today I have a little rubbage. I remember in my previous Tri's that after a 3 mile run I would have the same thing. This is a serious concern and im going to have to approach it with respect.

The other thing I thought about on the run was how trail familiarity provides confidence and you really do run faster. My suggestion is to get very familiar with your race course!

Friday, March 12, 2010

The "elusive" zone

Have you ever gotten into that pace where you say to yourself, man I can go forever. Its one of the greatest feelings in the world, probably right under seeing your baby be born (Idk I dont have a baby, but I speculate).


17 mins 13 laps=(32m x 13)...416m

I have a lot of work ahead of me because a mile is 1,609m

Enough of the pool excitement!
I picked up my new training partner today a 2003 Cannondale R400 (Cannondale R400 CAAD 3 Road Bike) 7 speed with Shimano RSX shifters, Serfas saddle, and an Aero bar.

So the story behind this score is that I posted an add in Craigslist to borrow a bike from a Boulder local that was just gathering dust but the owner wanted to see their machine back in action for another season, My season! I got this one response from an amazing lady named Lesley that didnt really live that far from me. She doesnt ride all that much due to a back injury and the bike was in pretty rough shape anyway.

I took it to the cycle shop and had to replace the chain after it was wrapped all over the front cogs, new brakes, and derailleur adjustments. Now its ready to charge. Cant wait to ride as soon as my peddles get in.

Thursday, March 11, 2010

Let the beast out of its cage

Even though I was still a little sore and banged up from all my workouts this week I just needed to save face and burn out a quality mile on the track. So I did a bike run transition. Biked 9 miles and jumped off to run a 6:11 mile.

Im pretty satisfied with that but know that I can do better on a warmer day. The fact that my butt was so sore from the 23 mile ride I had the other day that I had to ride pretty much standing up all the way to the track probably didnt conserve my leg power for the run very much.

It was a cold ride back, and the sun really makes a huge difference out here. Wind is never in your favor when you want it is it?

Wednesday, March 10, 2010

My favorite time of is 00:00:00


Yes, that is my favorite time of day and favorite time to see on a stop watch. Why? Because the possibilities are endless. You can go anywhere from zero and it will be somewhere. You know that you cant know what you have until you've lost everything. Zero is a rebirth, each moment from there you step into your destiny.

Morning workout:

warm up on the xc ski machine 5 mins
WOD sprint CINDY (6 rounds)
Bi
Mil press 3x10 20bells
overhead shoulder row
kneeling Russian twist with cable
Shadow boxing 5 mins
Abs (plank).


After a rogue snow storm that lasted just 2 mountain hours, I hit the streets for a shake out run (denounced as "dedication").

The sleet was coming down and eventually fogged up my sunglasses. My head was not into this run, and I may have still been worn down from the previous days ride and this mornings workout so I couldnt help but hold back my enthusiastic running partner Kylee who basically loves to get muddy, run in the cold, to be chased and to see me suffer.

4.26 miles in 34:24 with a turn around of 17:32
pace = 8:04

Blah!! Ok, thats never happening again!! To correct this im going up to the track in the next few days and im going to burn one out and get a time trial in. This will boost confidence and reassure me that I have a 6-7:30 mile pace in me for any distance.

Monday, March 8, 2010

"Its the climb," "but the mountains win again"


Been looking forward to today's workout/adventure for the past 2 weeks. I totally got destroyed last time in my summit attempt...today was better and I think I pushed my lungs farther then I have in a very long time (more then when doing CHAD or even the 1500 ladder workout). I should come up with great names for these workouts but cant because they are never exactly the same.
Mt Sanitas with La Senorita Kylee. We both started the trail with a little mountain intimidation but after about 500m in my lungs gave out and didnt stop gasping until the top about a mile and half later. Kylee kicked it into high gear and took the mountain like the last storm we had which dumped 4" of snow up there. Least she melted the snow off the trail. We made it up to the first lookout point in 19:30, but know we can do better. Made it to the summit (after a short break) 7 mins later.

Then it was time for the fun, where I shine... the decent. We had a few switchbacks, a little ice and slush, one or 2 man/woman down situations and something called skreeing (;) ). Absolutely a full body workout and I was happy enough with it this time to not try to attempt an additional summit. Mileage tally: 3 miles

Home: stretched it out and completed a round of P90x ab ripper (11 movements at 25 rep)
CO will take me to a whole new level, if it doesnt kill me first.

Wednesday, March 3, 2010

This is the start of a beautiful friendship

I went out on a limb and started to search for a running partner via the web. I thought it would be a great way to push me as long as I found someone with abilities that surpassed my own. Believe it or not, im not great at running, biking or swimming, but thats why Im so interested in the sport. Its not only very competitive against others, but its a huge challenge for self.

Today was a challenge. I met up with my new training partner and its pretty much the first time I've ever run with someone. We went up to Bobo Links trail which is in East Boulder and we got into the muddy cattle field trails of the flats.

5.1 miles in 41:35
paced about 7:48 but it felt like 6:40!! My lungs are my limiting factor still but it does seem to be getting better. It was great to get out and enjoy the warm 50* weather and have a run in shorts/Tshirt in March. This is the start of a beautiful friendship. The Colorado dream is always so sunny and colorful!!

Some people have gills and webbed feet

Due to my workout times its not very often that I see anyone in the pool with me but on occasion I see this guy that cheats using a snorkel and he is literally in the pool head down for over 30-50 mins. I dont know how he does it. I get really bored swimming back and forth. So far ive only been able to muster the patience for a mile which is about 18 laps (I think). When I had a trainer for my last stand pole vault season we did a lot of initial testing. Balance, flexibility, range of motion measurements, as well as speed, strength and jumps. He found a few things that we needed to work on but over all my structure was pretty sound. So I ask him, "ive always been a natural athlete, I could just pick up new sports and events and hold my own, if not excel, but what do you think my body type is best suited for?" He laughed because Jay was a pretty cocky trainer and tells me to give him 3 years and he could get me into any event. His determination didnt seem as cocky after I spoke with him further. His assessment was basted on the testing and my weight room background, not to mention my work ethic. Thats the key, since ive always tried new things and switched up my lifting its made me a better athlete. He and a lot of athletes out there swear by interval training and no longer just isolating muscle groups and movements. The results speak for themselves.

Getting back to my opening section, mentally im best suited for short burst athletics. Lifting, sprinting. I have a lot of focus and I can channel aggression, but as ive stated it is only short lived. How im going to get through this Ironman is something I have yet to figure out. The race I assume will last about 6 hours. Beginning with the swim at 8am (40 mins), Bike (3 hours), Run (2 hours). These are rough estimates based on pace but if you read these blog entries youll find that I dont over train. So the first day I reach competition distance will be the day of. Its crazy to think that before Monday I had never ran more then 3 miles at one time.
Its after the 2nd that you start to remember that its not a sprint, you wont be done any time soon so you better just settle in and stop thinking. Let everything go and just run.

I have a good friend who is a sports psychologist and totally dont think shes appreciated enough. Some events are 90% mental, so in her case she can take you farther into training and competing by just unlocking that potential. Sunday im going to try something new, unlocking that potential with drugs. WOah!! hold on, hear me out for a minute. Its called Hashing and you chance someone down thats leading and on the trail there are beer stations, you drink and continue running. Doesnt it sound like something thats only quazi dangerous and a lot of fun? Think of the story ill be able to talk about after doing something like that. Its not illegal, so im game. Stay tuned.

http://www.active.com/swimming/Articles/4-Pre-Swim-Warm-Up-Movements.htm?act=AFC-SocialMedia&Property=Active&Sport=Swimming&PageType=Content_Articles&Emp=SA&PostType=Micro_blogging&Site=ActiveTwitter&Dy=03_01_10&Note=4-Pre-Swim-Warm-Up-Movements

Tuesday, March 2, 2010

Get on your bike and ride

Ballys workout:

Bench 10, 8, 6, 5, 6 (135, 155, 175, 175, 155)
Sraight Leg Dead Lift 3x10 125
Mil press 3x8 bells 45, 50, 50
pull ups 2x8
Back hyper 2x15
Oblque 2 L/R x 10 45plate

Bike 17:45+18:30= 36:15
miles= 11 pace= 3:28 (return 10min pace 3mile)hauling ass!!

Monday, March 1, 2010

Not just an Athlete

Today I decided to attack the altitude and match my sea level running times at all cost. No excuses.

Long run : 5miles on the bike path at 7:30 pace (which is the pace id like to continue for 13 miles)

On the run I had a few thoughts that id like to share, other then just being able to check out the town by foot.

So as the title suggests I was thinking that competitive athletes are more then just athletes, especially if they are really in love with the sport. You become a student of the sport. Due to this you take on other titles which are explained:

Student..covered

Athlete..duh

Time manager/organizer..there are only 24 hours in a day and a window of probably not more then 4 hours to train daily, so you have to make the most of it.

Strength coach..many endurance runners forget this step.. you must get in the weight room and lift. Its injury preventative, provides balance, and adds speed and strength.

personal trainer.. you make your own workouts and make sure that you are hitting correct positions doing them.

Nutritionist...you have to know the calories you intake, how much fat, protein, and carb, plus your vitamins.

Cook..youll have to do some low fat, healthy cooking, some dishes are harder to make then others, but if it was easy everyone would do it right?

Bargain shopper..all the food you intake cost money so youll have to wheel and deal to be able to fund it.

Professional eater..you have to take in a lot of lost calories the harder you train, to the point where you feel like you are constantly eating (every 2-3 hours).

Surveyor..you have to map out your path for the workout and know the distances, terrain changes, and you have to keep it stimulating to the brain.

Philanthropist..You are always running/competing for a cause to raise funds for research or raise awareness.

DJ..if you run with music you have to make a play list that will pump you up for your workout.

There is a lot of great information out on the internet, at your local gym, talking to competitors at races, clubs, and trial and error. Good luck on your goals.