Category Archives: Author – David O’Meara

South American Race

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We just flew overnight from Buenos Aires to Atlanta. We leave for Greece in a few hours, so I thought I would post our latest video from Argentina during our layover. Juan Lapadula from Urban Running Tours based in Buenos Aires, www.urbanrunningtours.com.ar, did a great job hosting our one-mile race. He was able to find a flat part of the city where we could run on Saturday morning and Juan organized all the details to make it official. If you ever take a trip to Buenos Aires, please contact Juan so his company can give you a running tour of the city. You will love the way you can see Buenos Aires!

Unfortunately, the “fair winds” of Argentina were in my face and not on my back during this point-to-point race. I ran a 5:07.72 and have now given back the seconds I gained in North America last week. I hope to run better in Symi and gain a few seconds before my difficult races in Nigeria and India.

We had a chance to experience America’s Independence Day in our first race in North America on July 4th and then travel to South America to celebrate Argentina’s Independence Day on July 9th. It was a long trip to Buenos Aires, but well worth the trip. Traveling from Buenos Aires, Argentina to Symi, Greece will take different modes of transportation.

It was 10 hours from Buenos Aires to Atlanta, it will take about 11 hours from Atlanta to Athens, then we take a small plane from Athens to the island of Rhodes, then a boat from Rhodes to Symi. It will be an exhausting couple of days, but I hope to recover from the long travel and find some speed on the island of Symi. I am supposed to race the final mile of their marathon course on the island as it enters into Yilos Harbor.

Time to catch our flight to Athens, Greece on our way to the island of Symi as the European representative in “Around The World in Less Than 30 Minutes.”

North American Race

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We began “Around The World In Less Than 30 Minutes” on July 4th at 11:00am at The Boom Box Mile in Willimantic, CT. It was a hot day in New England and The Boom Box Mile started this year an hour later since July 4th fell on a Sunday. The Boom Box Mile always goes off an hour before the famous Boom Box Parade (which started at noon this year).

Thanks to The Last Mile Racing Management Company (www.thelastmileracing.com) for putting on another superior quality event with their new My Laps Bib System. This new and dependable timing system is state of the art as we no longer need to be lacing up chips in our shoes. The My Laps Bib System has the disposable chip on the back of your race number. There is no need to return the number, no need to return the chip – there is no need to worry. My Laps records your time when your chest crosses the finish line, just as the USATF desires. You will be seeing the new My Laps Bib System at the 2011 Boston Marathon.

I came in third place overall with a time of 4:52.16. Below Kyle Dunnack, one of the owners of The Last Mile Race Management Company, presents me with a commemorative plaque for my world tour:

It was a fantastic way to start our 2010 event! We now travel to Buenos Aires, Argentina for the South American Race. It is about an 11 hour flight from Atlanta to Buenos Aires. We will try to recover for race #2 as we race in Argentina in 6 days on July 10th morning.

I will post a blog mid-week in Buenos Aires letting you know how we are doing.

Tour of Faith

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We had the pleasure of having our Mental Preparation Consultant at www.OneMileRunner.com, Jacqueline Moore, fly up to the North American race. We had the opportunity to discuss the mental preparation needed before we set out on our adventure around the world. Here is a photo of Jacqueline and I after the Boom Box Mile on July 4th:

Please check out the short video as Jacqueline and I discuss faith and service in “Around The World In Less Than 30 Minutes.” We will be following up at the conclusion of our tour with another video summarizing what we learned in this journey.

What To Eat The Day Before A Big Race?

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On our travels for the North American Race in Willimantic, CT, we had the opportunity to stop in for lunch with the OneMileRunner.com Nutrition Consultant, Marc O’Meara. We had a great luncheon meal the day before the big race with his family out in his yard on a beautiful July afternoon. Here is a colorful picture of Marc’s nutritious spread:

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  • Menu – Grilled Seasoned Tofu
  • Grilled Marinated Summer Vegetables
  • Whole Grain Bread
  • Quinoa and Vegetable Salad
  • Watermelon and Strawberries
  • Water

It was a wonderful way to fuel our bodies for the mile race on the 4th. You can read more about Marc’s ideas about nutrition at www.EatBalancedNutrition.com or watch the video below as we discussed after the race about what to eat the day before a big race:

Full Warm Up Program

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This final warm-up video shows the full program with all three parts of the program: blood flow, mobilization, and power preparation. Why should you warm-up anyway before strenuous exercise? Warming up your muscles and joints will not only help you avoid injury, but also it will give your body a chance to peak perform. Instead of elongating your muscles, or stretching, before your next event, try to mobilize your muscles and joints. Squats, lunges, and balance reaches are the best combination to mobilize your lower body muscles and joints. The punching matrix is a great way to mobilize your upper body muscles and joints. You will know when you are adequately warmed-up when your skin is moist and you can run at top speed freely.

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Warm Up – Advanced

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Here is video of the Advanced Warm-Up program. Be certain to have the beginner and intermediate warm-up moves down before you add these high intensity steps. Next week, I will be showing you the entire program in a concluding video of our warm-up exercises.

Power Preparation – Advanced

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Our warm-up series continues at www.OneMileRunner.com with the addition of this Advanced Power Preparation video. These are the final bounding exercises added to your beginner and intermediate programs. These plyometric drills, bounding exercises, are an integral part of your warm-up program. The exercises are not something you do once in a while, but before every speed activity. Enjoy the workout!

Power Preparation – Intermediate

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Here is the Intermediate version of the Power Preparation. The intermediate version adds a few more difficult drills to the basic bounding moves. I hope you can add these speed drills to your warm-up program.

We will be posting the parts of the Advanced Warm-up Program over the next couple of weeks. You will be able to have some fun preparing your body for your best summer performances.

Warm-Up (Intermediate)

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Here is the video of the Intermediate Warm-Up. The intermediate level takes you deeper into the squat, lunge, and balance reach warm-up. Before you begin the intermediate level, please be proficient in all the essential movements showcased in the beginner video. I hope you can use it to warm up for your next event.

Have a great week of training!

Power Preparation

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We posted the first phase of the www.OneMileRunner.com warm-up program last week featuring how to mobilize your joints and muscles. This week we share another part of the warm-up: Power Preparation. The Power Preparation follows your mobilization and gets you ready for speed for any sport. The beginner version is in the video below and we will add the intermediate and advanced videos in the weeks to come.

Every injury I have had I have done to myself. When I get injured from an exercise, it is due to bad form or bad habits –  unknowingly. When my orthopedic doctor reviewed my MRI, he said that I did something to cause trauma to my left leg. I did not accidently fall or trip in any of my various workouts. So I was wondering how did I traumatize my leg? We felt if I remove the trauma – I would remove the source of my injury. So I searched in every workout I did. I did not come up with the answer until my return to the track this past week since I strained my left knee and right hip flexor in March. Whenever we begin our track practice we warm-up in the opposite direction of our speed training. Most athletes who use the track go counter clockwise with the left leg on the inside to practice their speed training as every race takes place in this direction. I decided to switch it up a bit this week as I was trying to find how I traumatized my body as seen in the MRI. And I found the answer. The trauma occurred on repetitive workouts with my left leg taking a pounding on every turn. I felt a huge difference when I practiced my speed in the opposite direction (clockwise) with my right leg on the inside – no pain.

After years of training my speed in only one direction. It was only a matter of time that my left leg would break down. It felt strange at first to run speed with my right leg on the inside, but my body loved it. I thought warming up in the opposite direction was enough, but it was not. Please learn from my experience and be mindful of your workouts in whatever sport you do. Repetitive habits must be good ones to build your body, form, power, and speed properly. The best way to train speed is straight ahead without any turns at all.

This is the ideal way to keep your body in balance.