Back to Back Issues Page
tips4running Quarterly, Issue # 5 - Running Ragged
January 24, 2010

Winter 2010

Running Ragged

tips4running has one focus. I want help you keep running. Whether you are a beginner, a seasoned veteran, or a former runner who is on the comeback trail, I hope the tips you find here will help you stay motivated. So, run to stay in shape. Run to get ready for your big race. Run for fun. No matter your reasons, wants to help you get out that door.

Table of Contents

Support t4r -

t4r's Newest Pages – A New Interview and Running Recipes.

Running Story – Running Ragged.

Workout – Tabata Intervals.

The future of t4r – An SBI Instructor!

Support t4r

Support t4r

tips4running began on November 8th, 2008! I keep adding content, but I still have more ideas than time. The site now gets over 300 visitors daily. In December of 2008, I was only getting about five visitors a day. Keep me on track by supporting t4r.

You can help t4r by doing what you would normally do, use my site. Information sites like tips4running make money if you click on a link with the stores I am affiliated with. I am currently affiliated with because you can compare prices on almost any item you'd ever want to buy. Also, I use to decorate the site with great running pictures. You can also look at Discount Running Apparel. I compiled all the best ads in one place on my site.

So please compare prices of running shoes or clothes, check out the pictures, and see if any ads interest you on my site. An informational site like t4r makes money when you look at these ads. Eventually, I hope to generate enough money to add videos, have t4r apparel for sale, and much more to

My brother always used this saying, “If you can’t be an athlete, be an athletic supporter.” He just wanted to say the words athletic supporter (you know – a jock strap). I bet that joke didn’t go over too well. Anyways, thanks for your continued support ;)

tips4running Newest Pages - An Interview with Weldon Johnson, Running Recipes, and The 100 Day Marathon Plan

Weldon Johnson is the co-creator of This website is a great place to stay up to date with any big distance running race. Also, Weldon Johnson was a very good distance runner in the past ten years. In the interview, he talks about why he wasn't so good in college, but improved greatly when he modified his training after college.

The section most recently added to t4r is Running Recipes. I only have one recipe currently posted on the site. There are many more to come, but I don't post them until I make them myself. I want to include a picture with each recipe.

You can check out the one recipe posted though. It's Called "The Apple Cranberry Walnut Salad." Before I tried it, I expected it to be too tart or sour. This is not the case. It is a perfect mix of sweet and tart (isn't that a candy name?). Try it. You will be pleasantly surprised.

Training for a Marathon? I created this section to help promote an amazing training plan. An Olympic runner named Marius Bakken created the 100 Day Marathon Plan for a friend who asked for training help. His friend ran so fast, Marius decided to make this for sale for all runners. If you are serious about running a marathon, there isn't a better plan out there.

Running Story - Running Ragged

*Before you start this story, you should know that I use the t4r ezine to be more descriptive. On the website, I attempt to be quick and concise. Here, I can elaborate on my running experiences. I hope you don’t mind*

Running when you have a cold is quite dangerous. I ruined an indoor track season this way in college. Contrary to some people's beliefs, you can run when you're sick. However, you aren't supposed to push yourself. When I have a cold now, a nice easy jog actually refreshes me. In college I still ran a race with an awful cold. This is what led to my demise during my freshman year of collegiate indoor track.

I woke up the day of the race stuffed up beyond belief. I blew my nose and some of the most disgusting colored boogers came flying out. Greens, Bright Yellows, but no clear mucus. Colored mucus is a sign of an infection by the way.

It was the first meet of the year, so I wasn't about to bail out on a race right away. I ate, got dressed, and decided to go to the meet. I was running the 3K in Stevens Point. It was my first time running on a 200 meter indoor track. I was in the slow heat with a couple teammates. My friends encouraged me to try and win it. Even though I still felt like death warmed over, I stepped on the starting line. To my surprise, I started the race feeling quite well. At the halfway point, I was right with the leaders when my teammate encouraged me to take the lead with him. I did, and for the next couple laps we traded off pacing the race.

With two laps to go, I started to get dizzy. The excitement of leading my first indoor race, (even though it was the slow heat) had given me enough adrenaline to block out how awful I really felt. I trudged on, holding the lead until the last lap. When the gun went off, I tried to surge, but I didn't have a kick like I usually did. Two runners blew by me, and I ended up third. My final time was around 9:15, which was great for me. I never ran under 10:00 in the two mile in high school, and that pace was faster than 10:00. The only problem was, it was the only time I ran that season.

After the race, I could barely move. My head was pounding. My body ached all over. We returned home from the meet, and I slept from Saturday Night until Sunday Afternoon.

On Monday, I went to practice, but my coach ordered me to see a doctor. The diagnosis was bronchitis. The indoor season is relatively short, so by the time I was healthy, the season had pretty much wrapped up. My coach didn't let me run until the outdoor season. I learned my lesson though.

You can run, and run fast when you're sick. I had the right attitude going into this race. I wasn't worried about my health. I just was excited to run. Even if I was feeling great, I bet my time would have only been a few seconds faster because I could have kicked for the victory. What I learned though from this experience is unless it's a really big race, don't run it. Skip it and live to fight another day.

Running Workout – Tabata Intervals

It is only a four minute workout, but it is extremely intense. The workout was created by a Japanese Doctor named Izumi Tabata. Dr. Tabata and his associates at the National Institute of Fitness and Sports in Tokyo, Japan developed this workout after studying two workout groups

For the study, one group rode an exercise bike at a moderate pace for 60 minutes. The second group rode the bike at an extremely fast pace for four minutes. This four minutes was divided into 8x20 seconds of sprinting, with ten seconds of rest between the sets. After six weeks of the study, Tabata looked at the increased fitness level of both groups. The second group who did the sprint intervals increased their anaerobic capacity (sprinting ability) and aerobic capacity (stamina). The first group didn't improve on their anaerobic capacity. This group did improve their aerobic capacity, but less than the second group.

The intense stress of sprinting was done on an exercise bike though. Don't do this workout by running extremely hard everyday. You will get injured. Try this workout on an exercise bike. I usually do a five minute warm-up on the bike. Then I get after it for four minutes.

A moderated version of this can be done with running. Sprint for 20 seconds, take 10 seconds off. Do 20 seconds of Mountain Climbers (Get down like you are going to do a push up, and then climb back and forth with your legs). Take 10 seconds rest. Do 20 seconds of running in place with high knees. Take 10 seconds rest. Do 20 seconds of jumping jacks. Take 10 seconds rest. Then repeat the circuit one more time. It's brutal, but it is extremely effective at getting in shape in a very short amount of time.

The Future of t4r

1. More Running Recipes.
2. Trail Running

Work Advancing…
1. An interview with my wife about her running career
2. Running in spring

Early Planning Stages (Don’t expect these for a long time)…
1. A new look and feel for the website along with a cool design for the t4r logo
2. A weight loss program written by yours truly.

Ultimate Goals…
1. Have my own t4r running gear for sale
2. A complete t4r instructional running video on track and cross country for sale.
3. Strategies on how to run from the cops. (Just kidding with this one.).
Thanks for reading. I hope you keep on visiting. Don't be afraid to Contact me to let me know what you liked or didn't like about the ezine or the website. P.S. I use a program called Site Build It to make and I was recently accepted by this company to teach how to use their website building tools. Hopefully, by the Fall of 2010, I will be teaching others how to make a website.

Take care - Coach Tief
Back to Back Issues Page