3 Steps To A Faster Mile

Posted on May 22, 2015May 22, 2015 by David O'Meara

1) Build Speed From A Shorter Distance To A Longer Distance

I train a bit differently than most runners who are searching for their race form. For each Annual Event since 2008, I do the customary build up that most runners do in the months of preparation = a strong long distance base, intense tempo runs, and smart recovery within the week’s plan of action. However, when I begin my speed work, I start at 100 yards and then build to 1/8 mile, then 1/4 mile, then 1/2 mile. Many runners tell me that they dive right into the 1/4 mile repeats, but I do not want to attempt a 1/4 mile unless my form and speed is definitely there. For example, here is my build up this season: 100 repeats (13-15 seconds), 1/8 mile repeats (30-32 seconds), 1/4 mile which I ran (1:05-1:10) today (Thursday) and Tuesday with only one day off in between workouts this week (similar to my race schedule in Greece), then next week begin the 1/2 mile (2:18-2:24). I feel there is no reason to lengthen my distance if I do not feel the proper speed in the shorter distance. I take my form in the 100 yard workout and stretch it out to the 1/2 mile. Speed first, then lengthen the distance.

2) Mentally Approach Your Workouts Like A Race

Over the years, many people have asked how did I do so well in my first race when I have not raced in 6 months. The answer is that I have been mentally racing over the last few months of my training. Especially in my speed workouts, I put my toe on the line as in a race, prepare the same way as a race, and feel the intensity as in a race. Sprint against others or against the clock – feels like I have been racing every week.

3) Do Not Underestimate the Dress Rehearsals

Leave nothing to chance that you can control. Dress rehearsals are important part to prepare your mind for the pain, test drive your equipment, and build real experiences for your confidence. Today in my 1/4 mile repeats I test drove my: New Balance 1400s, Maui Jim sunglasses, Sigvaris graduated compression sock, Faklis made orthotic, 2xU arm sleeves, race day watch, race day clothing, sunscreen, Vega All-In-One pre-race drink, shaved my head and body with my HeadBlade razor, and prepared my muscles with The Stick. Your confidence will not be fragile if built upon a great foundation of meaningful experiences. Repeat, rehearse, repeat, and rehearse. The mile race is an extension of your hours of preparation. Enjoy the process of being an athlete.

How A Runner Should Celebrate A Birthday

Posted on April 19, 2015April 24, 2015 by David O'Meara

How should a runner celebrate a birthday? At top speed, of course…

Every birthday I make it a habit to run 10 x 100 yards at full speed. Not only is this a great way to check my running form, but also a wonderful opportunity to celebrate another year of movement. With my 2015 event soon approaching in July, April is usually the first month that I check my speed in this 100 yard workout.

I usually have runners join me in my sprints. Sometimes I race a high school track runner. Other times I chase a running friend. And other times I just sprint by myself with no technical devices as I listen to my breathing and feel my heart pumping. Sometimes I wonder if we are getting away from the sheer joy of running fast…it is satisfying enough on its own and one of the joys of life. Hope you can sprint on your next birthday. And welcome your next year on the planet with a smile on your face.

Faklis once again constructing O’Meara’s foundation for fast and injury-free racing

Posted on April 6, 2015April 6, 2015 by David O'Meara

Vasile Faklis of Faklis Orthopedic Services creates the foundation for my racing fast and injury-free. I met Vasile back in 2004 as I came limping up to his booth after a race suffering acute pain from plantar fasciitis. Since that race, I have not run a step without Vasile’s foot orthotics providing the support and comfort that I need to keep me away from injuries all these years. Whether it be Vasile’s artistry in a custom orthotic or his new off-the-shelf customizable foot orthotic, he mixes his years of experience with an exceptional product.

I could not have successfully accomplished all my crazy one-mile events over the years if it was not for Vasile’s assistance. Vasile takes the time with his customers ensuring that they have the proper orthotic, gait, and fit via his measurements and evaluations. I will be racing in the Aris Pro Orthotic in Greece this summer. It is an off-the-shelf orthotic that shapes to my foot as I wear them. The uniqueness of this off-the-shelf orthotic is that it can be modified and customized to your personal needs. So Vasile has taken my off-the-shelf orthotic and has modified it to fit my personal needs (all at a fraction of the cost compared to custom orthotics). Here is a photo of the bottom of my orthotic showing off Vasile’s modifications:

Now you can get his orthotics, no matter where you are in the world at www.arisfit.com. If you would rather call to make an order, all Aris orders can be taken by phone at either Faklis Orthopedic Services: 727-938-1525 or Aris: 855-888-2747. Please feel free to contact Vasile directly by email at: Vasile@faklis.com. Aris is running a promotion through May. If you purchase one pair of Aris Pro at regular price, you receive one pair of Aris Elite at 1/2 price (modifications are extra).

Here’s hoping that with the help of Vasile and his new Aris products, you can reach your racing and health aspirations!

Does Hydrotherapy Really Work?

Posted on March 2, 2015March 2, 2015 by David O'Meara

The first month of training is complete for the 2015 “Greek Islands Adventure” race series. It has been a wonderful month of workouts and preparations. One of the new recovery tools I will be trying this training season is hydrotherapy. I wanted one of the most powerful, 2-persons spa hot tubs on the market. This lead me to the purchase of a Vita Spa called Amour. I have soaked every night this past week. Foam rolled every night this week. And had my massage therapist, Lori, over tonight to see how my body is doing after two weeks of intense workouts. I want to see how my body recovers over my five months of training. Does the hydrotherapy help? Does it hurt? Does it not make a difference?

Here is what hydrotherapy claims to assist with:

1) Soothe overworked muscles.

2) Diminish stress and tension.

3) Remove aches and pains.

4) Warm inner core.

5) Provide therapeutic massage.

6) Stimulate blood flow and circulation.

I will keep you posted over the next couple of months to let you know if hydrotherapy actually works. As I have done in the past with graduated compression socks, visualization, or nutrition, I have arranged a personal laboratory to test out this experiment. If anyone of you have comments about hydrotherapy or want to share your personal experience with hydrotherapy, please write us back with your input.

The 2015 Greek Islands Adventure – training has begun

Posted on February 9, 2015February 9, 2015 by David O'Meara

My big toe nails have grown back after I lost them on the Grand Canyon Rim to Rim run in September. A few months of overall strength training coupled with my base running workouts has me ready to begin my focused training for our 2015 speed event “The Greek Islands Adventure.” Starting July 1st on the island of Naxos I will challenge my 52 year-old body to break 5 minutes in 5 races on 5 different Greek islands within 15 days. I must travel by boat between each island as I cannot fly to the next island race. Recovery for this event must start on the water. We will fly into Athens at the end of June, take a ferry from Piraeus port to Naxos (race #1 July 1st), then to Amorgos (race #2 July 4th in the port of Katapolos), on to the island of Ios (race #3 July 7th), Folegrandros (race #4 July 10th), and then finish on the beautiful island of Santorini (race #5 July 13th).

The day after the Super Bowl 49 (the game with best drama ever) was the date marked on my calendar to begin preparing my body for speed training. This past week was a 32 mile week spread out over a 6-day span with three days of mock speed training. My body tonight still feels very fresh and bouncy, so it was a great start to the 2015 training.

We have a new park in Sarasota that is just fantastic. It is called Benderson Park behind the new UTC Mall. It is the home site of the 2017 World Rowing Championships. Circling the outside of the 2000 meter rowing race site are paved roads and a majestic, crushed shell trail that is about 3.5 miles in length: https://www.scgov.net/parks/Pages/BendersonPark.aspx

This provides plenty of different running places for me to train properly for the Greek event. You will find me at Siesta Key and Lido beaches, Lakewood Ranch soccer fields, Ringling Bridge or the Celery Fields for hill training, and now the shell trail at UTC is a welcome park just 5 miles from my house. On our 2008 tour, I remember local Eugene runners showing me the pristine wood chip trails at the University of Oregon. Being next to the ocean, it makes sense that in Florida we would create a nice shell trail to soften the route. The efforts by Benderson Park are truly appreciated by the athletes training at their site.

Whether it started indoors or outdoors, I hope you all have begun your 2015 training…here’s wishing you all the best in your 2015 aspirations.