TheDelsolRunner

Life running in the dessert

How to become a morning runner

♠ Posted by Paul Naylor
The New Year is approaching, and many are making the last minute tune-ups with their New Year Resolutions. Many at the top of the list of these Resolutions is to get in better shape, that's not a bad thing, its something that everyone could do. Now with these Resolutions of getting in better shape, many would probably set their exercise routines in the morning. The morning is the most convenient time to work out. Things around the house are more calm, traffic outside is not as busy, and working out in the morning sets the tone for the rest of the day. Definitely a lot of benefits to workout in the morning, but there is this hurdle that usually needs to be cleared by many people, and that is.....getting out of bed in the first place.   This has been and still is a struggle with many people wanting to workout in the mornings, including myself. I have battled the mornings for most of my adult life. Its sometimes still is a struggle. But this is why many, including myself,...
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You know your're a runner if - Part 1

♠ Posted by Paul Naylor
You know if you're a runner if.... -you no longer make fun of fanny packs because your running belt looks very similar (although cooler) to one. -the salespeople at your local running shop know you by name. -you know where your illiotibial band is located. -you wear your running watch even when you're not running. -you'll cross over several state lines to run a race. -you have more fun shopping for running clothes than you do non-running clothes. -you always have your next race on the calendar. -you get jealous when you're driving in your car and pass runners. -you pack more running clothes than bathing suits when going on a beach vacation. -you know the location of every 7-11, public restroom, and water fountain in running distance from your home. -your first question to your doctor is, "When can I run again?" -you spend more money on running clothes than work or casual clothes. -you never thought of a road you drive on all the time as hilly until you run on ...
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Running Acronyms and Lingo - Part 3

♠ Posted by Paul Naylor
Glycogen: A runner’s body stores glucose in the form of glycogen to be used for energy. As long as it’s in good supply, they can keep on truckin’. But when the glycogen is gone, runners often “hit the wall” (more on that down below). Lactic Acid: Formed when the body cannot generate energy using oxygen, lactic acid is produced anaerobically (especially during hard workouts). Anaerobic Threshold: This is the point of exercise where the going gets tough, and lactic acid begins to accumulate in the bloodstream. Despite popular belief that lactic acid is what's causing muscle fatigue, the body actually produces it as fuel to keep going. Still, it doesn't mean workouts, like tempo runs (see above), done at this threshold are a piece of cake! VO2 Max: Also known as aerobic capacity, VO2 Max is the body’s maximum oxygen intake. Runners can increase their VO2 Max with harder training. Chafing: Yikes. How do we put this gently? Sweat and fabric rub against the skin while distance...
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Running Acronyms and Lingo - Part 2

♠ Posted by Paul Naylor
Ultramarathoner: These totally badass runners, like Dean Karnazes, take on any distance longer than 26.2 miles. Ultramarathons are typically 50K, 100K, 50 miles, or 100 miles, but the most well-known ultra is the 56-mile Comrades Marathon in South Africa. Elite: Yup, we’re talking about the pros. No matter the distance, elite runners are fast. Really, really fast. Triathlete: These overachievers not only run, they swim and bike, too. (But seriously, we’ve got nothing but love for those who tri!) Easy Run: These light runs are best done at a conversational pace. Meaning if you can’t run and recap last night’s episode of The Bachelor at the same time, you’re going too fast! LSD: Excuse me?! No, not that LSD. In this case, the acronym stands for long slow distance, or the week’s longest run. The only kind of trippin’ runners might be doing out on the road is over their own shoelaces. Recovery Run: Also lovingly referred to as “junk miles,” a recovery run is a short, slow run...
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No Carbonation for 2015

♠ Posted by Paul Naylor
On New Years Eve in 2012, I've made a resolution with a good friend Eithan Smalley, to go with out carbonated drinks for 2013. At the time, we both loved our Mountain Dew and Diet Coke, and thought that this resolution would last a couple of days. Interestingly, we went without for 18 months. I have since then drank enough soda to sink the Bismarck..... I'm not really proud of it. I do enjoy drinking a Diet Coke after a run, but I know that it is not the healthiest thing to consume post run. I have thought about making this a goal again for 2015. The great thing is that I know that I can...
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Running distance takes making sacrifices.

♠ Posted by Paul Naylor
Sometimes people put running a marathon on their bucket list, without giving much thought as to the time and financial commitment.  Some people don’t realize that marathon training is very time-intensive. At times, it may feel like a part-time job (that you don’t get paid for).  Beginners should plan to run or exercise at least 4-5 days a week and, once you hit your training peak, one of those days will involve hours of running. And running a marathon isn’t cheap. In addition to the race entry fee and travel/possible lodging costs for race weekend, you’ll need to buy running shoes, running clothes and gear, sports nutrition, and other essentials. You may also have other related expenses such as gym membership, child care, physical therapy, and massages. Before you commit to a marathon, think realistically about your work, family, and other responsibilities to determine if you would have the time and money to commit to the training and the race. Some people may...
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Running Acronyms and Lingo - Part 1

♠ Posted by Paul Naylor
Here are some things that runners say, this list is to help you better understand what they mean. Form: No one wants to be “that awkward runner,” which is why nailing proper form or running technique is key when lacing up. Try to keep the upper body tall yet relaxed and swing the arms forward and back at low 90-degree angles. Foot Strike: There’s a right way and a wrong way to make every step count. A runner should strike the ground with their mid-foot, not the tippy-toes or heels. Try using light steps that land right under the hip for lower impact—aka fewer injuries! Pace: When runners talk about running “an 8-minute pace,” they are referring to the amount of time it takes to clock one mile. They also tend to express pace based on the type of run: “long run pace,” “marathon pace,” “5K pace,” etc. Calculate these adjustments with this nifty training tool! Warm-Up: To increase heart rate and blood flow to the muscles and reduce the risk of injury, runners know to start...
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26 Reasons to run a Marathon in 2015

♠ Posted by Paul Naylor
Running a marathon is a lifetime goal for many runners I met over the years. Across the many reasons they had for running, it is impossible to record every motivation into a volume of books; least a single blog post. If you have been thinking about running a marathon, but not sure about getting started. Then you can review the below list to help generate some ideas.  1. Stay motivated to run. - If you are looking for a reason to keep running through out the year, or to really stick to your New Year's Resolution to run. Signing up for a Marathon is a great way to keep you moving along. 2....
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A Runner's Christmas

♠ Posted by Paul Naylor
We know more runners run on Thanksgiving than on any other holiday. The threat of abundance in the form of a good meal is enough to send thousands of us out for a pre-emptive 5-K (or 10-K or whatever). So where does Christmas stack up in the must-run-on-this-holiday hierarchy? And do runners in the U.S. behave the same on that day as runners in say, France or Mexico? What about New Year's Day–do runners the world over start the year off with a bang, or a rest day? We asked our partners at RunKeeper to supply us with data from the United States, Australia, Canada, France, United Kingdom,...
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Setting Running goals for 2015

♠ Posted by Paul Naylor
Setting goals is an excellent way for runners to stay motivated to run and to make sure they stick to their running habit. When choosing running goals, it helps to use the SMART principle and set goals that are Specific, Measurable, Attainable, Relevant, and Timely. Here are basic rules to follow when you're setting your running goals. Be Specific -  Make your goals Measurable -  Keep it Attainable -  Make your goal Relevant -  Keep your goals Timely -&nb...
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Ryan Hall and Utah Valley Half Marathon

♠ Posted by Paul Naylor
I'm making plans to run the Utah Valley Half Marathon coming in June of next year. It'll be the first time running this race and first time running a race in Utah County. I have seen many ads for this race over the years, but never made it due to scheduling matters. But this coming year, I'm looking forward to making the trip from the heat of Las Vegas to the crisp air of the Wasatch Mountains. A few things has drawn me to this race in 2015; first was the finisher medal, I have seen many pictures of the years that come from this race. And year after year, they don't seem to disappoint, and...
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Looking for races in March and April

♠ Posted by Paul Naylor
Currently looking for a race to participate in the early spring months. I have a few possibilities, but I have not registered for any of these races yet: January - St. George Half Marathon - January 17, 2015 February - Surf City Marathon - February 1, 2015               March - Zion Half Marathon - March 14, 2015 April - Ragnar Relay So Cal - April 10-11, 2015          Rage Duathlon - April 18, 2015 May - Grand Canyon Half Marathon - May 9, 2015           Ogden Half Marathon - May 16, 2015          Sand Hollow Duathlon - May 30, 2015 June - Utah Valley Half Marathon - June 13, 2015 Ragnar Relay Wasatch Back - June 19-20, 2015 July - Bryce Canyon Half Marathon - July 11, 2015 August - Rocky Mountain Half Marathon - August 1, 2015 September - Big Cottonwood...
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Spartan vs Tough Mudder

♠ Posted by Paul Naylor
I have made a goal for this coming year to run a Spartan or Tough Mudder race. These are both great race by great companies, but when it comes to deciding between the two, it can be hard to know which one would be better.                   I had several friends compete in both races, and they all have great things to say about them, and they had great experiences. I first heard of these races a few years ago and have been fascinated by them. It is one thing to run a long distance race, but entirely different thing when running that long distance...
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50th Anniversary Mustang Half Marathon - Race Recap

♠ Posted by Paul Naylor
This race took place earlier this year in April, yet still a great race and second half marathon in Nevada. There is not as many races in Nevada as there are in Utah, and this is one that I wish would be a yearly event. Unfortunately, this is only a one time event, in celebration of the 50th anniversary of the Ford Mustang. I saw this race from a Facebook ad and there were a few things that drew me to this race. First, was the opportunity to run on the NASCAR track. I've always wanted to run a race on these tracks, and this event opened the door for that goal. Second, it was the medal,...
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If 'The Night Before Christmas' had been written by a scientist

♠ Posted by Paul Naylor
'Twas the nocturnal segment of the diurnal period preceding the annual Yuletide celebration, and throughout our place of residence, kinetic activity was not in evidence among the possessors of this potential, including that species of domestic rodent known as Musmusculus. Hosiery was meticulously suspended from the forward edge of the wood burning caloric apparatus, pursuant to our anticipatory pleasure regarding an imminent visitation from an eccentric philanthropist among whose folkloric appellations is found the honorific title of St. Nicholas. The prepubescent siblings, comfortably ensconced in their respective accommodations of repose, were experiencing subconscious visual hallucinations of variegated fruit confections moving rhythmically through their cerebrums. My conjugal partner and I, attired in our nocturnal head coverings, were about to take slumberous advantage of the hibernal darkness when upon the avenaceous exterior portion of the grounds there ascended such...
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Different variation of a bread bowl

♠ Posted by Paul Naylor
This is a recipie that I have found while browsing Facebook. It did not have a title for the food, but I thought that it still looked great. 1 (16- to 18-ounce) round loaf Italian or sourdough bread1/4 cup butter melted1 teaspoon dry ranch dressing mix1/2 cup (about 5 slices) cooked chopped thick-cut bacon1/4 cup jarred jalapeño peppers, chopped10 (3/4-ounce) slices cheese chopped2 teaspoons chopped fresh parsley, if desired Heat oven to 350°F. Place two (24-inch) pieces aluminum foil, crossing one over the other, on flat surface. Cut bread, using serrated knife, in grid pattern,...
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Social Media for Runners (abridged)

♠ Posted by Paul Naylor
I have used some social media outlets when it comes to my running, but with so many platforms out there, it gets a little confusing to know what platform does what. So I've made a list to help you out with some of the more popular social media platforms availible.                                I'm out #running Twitter                              I like running Facebook              ...
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My 10 Running Goals for 2015

♠ Posted by Paul Naylor
1-Run a challenging course - The majority of races are either run downhill, occasional rolling hills or on a flat course. There are a few races that will make the discipline a little harder to conquer. Some races offer a course that is uphill, or with many steep rolling hills throughout the course. I would really like to run a race that is going to push me more than the mainstream courses. 2-PR with a sub 1:20 half marathon - My PR from 2014 is 1:29 at Big Cottonwood Canyon Half, I would really love to work hard this year to break 1:20. Anything better than that is a bonus. 3-Qualify for Boston...
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My Running 'First World Problems'

♠ Posted by Paul Naylor
There are many problems that runners come across that makes life a little harder; such as: ordering a arm band thats too small for our phone. MP3 player runs out of battery before your workout is over. Or, laundry hasn't been done, so your clean workout clothes do not match. I have heard many over the years, and had experience some myself. They seem to be bog problems at the time, but when looking back at it, they are really funny. Here are some of my 'first-world problems' I experienced this year: -I forgot my running MP3 player, so I had to run carrying my phone for music. I didn't have...
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Back to running and new race plans

♠ Posted by Paul Naylor
Tonight was the first night I've ran in about two weeks. I've been resting my right ankle and its finally feeling strong enough to run on where before I would feel pain after a few steps. I ran two miles at a moderate pace to slowly get back in the grove. Everything felt fine in the ankle, however my lower shin felt a little tight. This was great news to me, I feel I can work on my shin over the next week or so, and I think I'll be closer to a full recovery. When I was out running this evening, I felt alive! Really felt good! I wanted to run more, my body was saying to me 'let's run forever tonight', I really wanted to. But I had to tell myself no, which was really hard for me to do. I had to remind myself that I'm com back from injury and that this is my third time running in three weeks. I'm sure I'll be back to my old self soon. I've been thinking about my training tonight, I felt that I haven't been able to get a good start with my marathon training. The Surf City...
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What to get your runner for Christmas

♠ Posted by Paul Naylor
If you been wondering what to get your runner for Christmas, such as your spouse, siblings, other family members and friends. Then this article will be the perfect guide for you this holiday season. Even the majority of the racing season is over for this year, runners continue to train through out the year. For shoes, clothing, GSP watches, and music gear, these can be a little tricky and you may want to get a gift card for those items. For shoes and clothing, runners usually like to shop for those items themselves. Now, if you what size and style to get for your runner, then you'll have...
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Current Running Playlist

♠ Posted by Paul Naylor
Running with music, I know that many runners do. Music can be a powerful tool to help move you along whether you are training or running a race. There are times where I would want to unplug and just listen to the breeze, my feet hitting the pavement, or sounds of the city. But music can really fire you up during a run, especially if you're running up a hill. And sometimes, it can make the difference of a bad run from a great run. I'm pretty new to the 'running with music' world. I have started taking music with me a couple of years ago after years of thinking it was not beneficial. Now I take...
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Tips for running in cold weather

♠ Posted by Paul Naylor
As we get further into the fall season with winter right around the corner, it is important to know how stay warm and dry if you're running outside. A couple months ago, I wrote a post on how to to stay cool in the hotter months. This is the follow up, only this time; How to stay warm. -Do a warm-up This will go a long way when training in the colder months, a bad way to start a run is cold muscles in cold weather. This can be done with either a short circuit workout before you head out, or plyometrics in the driveway. You want to have a raised heart rate, and be slight sweating before starting...
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