Race Day Tips

So you have been following your training plan and are ready to toe up to the start line and get running on your big race....Here are a few tips to get your body and mind in tip top shape so you can run with confidence and finish with a smile.

>Get a good nights sleep two days before your race. I know it's not really a race day tip, but it will surely help you to show up feeling fresh. Most of us will have a tough time sleeping the night before a race because of nerves or just excitement, so making sure to rest up fully the night before will get the energy stores recharged and ready to rock.

>Get up early race morning to fuel up, hydrate, and prepare for the race. You want to give yourself plenty of time to eat and loosen up and use the restroom before you head out to the race. Race day is your fun day and should be enjoyed so you don't need to add extra stress by being late and trying to rush through traffic and crowds near the race venue.

>Have a race plan. Write down your goal pace and break down where you want to be in each section of the run. Normally it is good to start a bit slower and build up your pace along the way and try to finish the last part of the race at your full race intensity. Having even a basic plan will help keep your mind focused and make the race go by quickly.

>Hydrate. The day before the race you should be drinking water constantly. You don't need to overdo it but make sure you have water with you and keep sipping all day. Have a big glass of water in the morning, but again not too much or you will be stopping at every port-o-pottt along the race course. All races will have water along the course, so know where they will be and use them.

Now get out there and have some fun!!

Motivation and You

 
 Where do you get your motivation? Have you ever stopped to think about it?

   I think about it a lot when I am running, especially on those tough days when I'd rather be eating chips and watching T.V. than doing hill sprints or an endurance run. Sometimes it helps to reaffirm why you do what you do to keep your mind and your goals locked in to a single unit of "getting it done". Listed are a few of the motivations that drive me to run. Take a look and then think about your own.

Internal

~Running makes me feel good and keep my mind sharp
~Achieving a goal that I set gives me a great sense of satisfaction
~Proving to myself or others that I am strong enough to persevere
~After a run I feel more calm and centered

External

~Running keeps me in great shape
~I love to see the progress of running faster/farther that I though I could
~Enjoying the seasons by being outdoors
~Inspiring others by leading by example

These are just a few of the many motivations that drive each and every one of us. Many times it is as simple as reviewing your motivation to keep yourself moving toward the goal of being the best runner and person that you can be.

The importance of running shoes.

                            

The importance of running shoes.

  There is no piece of running equipment that is more important that your shoes. Having a good pair of shoes that fit you well and that are in good shape makes a big difference in your comfort and form. Modern running shoes are build to help support your legs and feet to aid in lessening the impact on your joints and muscles which will get you running longer more comfortably and recovering faster afterwards. There are a lot of different brands and styles (not just colors, but how they react with your feet) to select from and it can be a bit overwhelming. The best place to start is at a good running store. First off, they will carry the most trusted brands of running specific shoes, and secondly, the staff are very knowledgeable about what models are made for what style of running. They are usually avid runners themselves and can give you fantastic advice about running gear and local races and much more.

  It all starts with the fit. When you go to purchase a new pair of running shoes, be prepared to try on a few pairs and actually run in them. The staff will ask you about your experience level and what you plan to use the shoes for (casual training, 5K, marathon, trail, etc) and then observe you running on a treadmill to see if you need extra support for feet that turn slightly in or out. Then they will have you try the models that best match your level, goals, and running style. The key is to choose with your feet, meaning that you want to pick the shoes that feel the best regardless of how they look. I know we all want to look the best when we are out on the running path cruising along, but it is more important to have shoes that fit well and help you reach your fitness goals then ones that look great but leave your legs and feet sore and blistered after each run. 

  You should get new shoes about every six months if you run consistently, or at least once a year if you are casual runner. If you can't remember when you bought the shoes that you are running in now, you should probably get a new pair. You will be surprised how much better a good and new pair of shoes will feel on your runs. 

  There are now quite a few great running stores to choose from. Listed are a few of my favorites:

http://www.runningawaymultisport.com/

http://www.fleetfeetchicago.com/

http://www.universalsole.com/

Running is Boring....Or is it?

Tired of your same routine? Can't find the motivation for the miles? Well, running is as much of a mental game as it is a physical one. Keeping your head in the moment can be tough with the repetitive motions of running so we need to have some tools to help break up the monotony. Here are a few ideas to spice up your workouts and keep you fresh.

Change your pace

If you always run at the same pace you are doing yourself a disservice. Try to do some shorter runs at a quicker pace and challenge your cardiovascular limit. Time yourself for a particular distance and try to beat that time once a week. It is good to add some faster runs to your schedule to increase your fitness, but try to limit them to once or twice a week. On the flip side of that coin, run at a slower pace and increase you distance. Try for a distance a bit longer than you have done before. This is a fun way to discover some new scenery. Tempo runs are a good way to mix it up, changing your pace up and down in one workout. Example: Easy pace for one mile, then 5 minutes at a quick pace with a 2 minute easy run recoveries. Repeat 4 times, and back to one mile easy cool down.

Use music

Create play lists that match the intensity of your run. Nice and easy, down tempo songs for long runs, or even audio books. Blues, jazz, singer songwriter, and instrumentals all work great to keep you at a smooth steady pace. Bring it up for quick runs. Rock, hip hop, pop, and dance will get those feet moving and push you to you limit. Music is a great tool for running but remember to go natural every once in a while and take in all the sounds around you.

Run with a group

Having a good conversation will make a long run fly by and will keep you at a comfortable pace. You want to find a group that is friendly and that runs at your level. Not only does it make the runs go by much more quickly, but it will also hold you more accountable to show up for the workouts. It is also nice to meet people that are on the same fitness path as you, and learn tips and tricks from the more experienced runners in the group, as well as all the hottest races in your area.

These are just a few of the ways to make your runs more exciting and enjoyable. What are your some of your favorite things to do on a run? Share your thoughts.

Heart Rate Monitors and Running.

Let's talk a little about heart rate monitors and how they are used for training. A heart rate monitor (HRM) can give you a more accurate indication of how hard your body is working during exercise. This comes in handy when you are in a training program that has different levels, or distances in our case, of training sessions. The rule of thumb is that the longer the workout the less you should exert yourself (easier), and vise versa (short workout, more intense). This is where the HRM comes in. 

You will hear people talk about heart rate zones or levels. So where do you get these? There are a few different ways to find your heart rate zones (HRZ) and the most common is just to take 220 minus your age and this number would be your maximum heart rate. The HRZ are then calculated by taking 50-60% of your max for HRZ1, 60-70% of max HRZ2, 70-80% HRZ3, 80-90% HRZ4, 90-99% HRZ5.  These numbers are just estimates and are different for every individual. There are more accurate ways to find your max but we won't go into those here.

 

The HRZ that we will use will be mostly 2 and 3. Our long runs will be at HRZ2. This is where you can still talk and aren't breathing heavy. You should feel comfortable in this zone and be able to sustain it for a long period. For the shorted runs and interval runs we will be in HRZ3 where you are breathing heavier and can only do a short distance at this level. Zones 4 and 5 are very high intensity (sprints) and are for experienced runners, and are used sparingly.

 

I find that a HRM helps runners stay at the correct level for the particular distance of run they are doing. It is easy to go too fast or too hard and a HRM will help keep you on track.

Here's a little race story from last year. Enjoy.

Des Plaines River Trail Marathon 2011.

This quaint little race took place in the north suburbs of Chicago and hosted three distances for the runner to challenge themselves. There was a half marathon (13.1 miles), full marathon (26.2 miles), and a 50 mile distance. The start and finish for all the races started at a quiet park just outside of Vernon Hills, a suburb of Chicago.
 When I arrived, the first parking lots were already full and there were plenty of runners bundled up against the pre-dawn cold and milling around the check in area underneath a picnic pavilion. The sun was just starting to lighten the sky in the east and the tiny pond next to the pavilion had a hazy mist rising up from the surface. The morning stillness was punctuated by the activity and anticipation of the 50 mile runners setting up their drop bag and checking in for the race. With the sky turning light pink and purple and the frost crisping up the grass leading up to the start line the ultra runners double checked watches and headlamps and were off on the loud honk of the air horn and cheering from a small group of family and friends.
 There was an hour til the start of my race so I headed to my car to warm up like most of the other racers. On my way back to the car, off to the right, next to the pavilion, a young girl in a food truck calls out, “free hot chocolate”.
 “Don’t mind if I do. Thanks” I say grabbing a cup and warming up my hands.
 I head back to my car and turn on the heat and put on some tunes to get ready for my run. I pin the race number to my shirt and put on my arm warmers and grab my hat and gloves that were specifically chosen to throw away once it started to warm up, and strapped on my water bottle holder.
 After a quick warm up and some Radiohead to get me rocking, I head over to the starting line to get ready to get going. As the clock runs down to 3 minutes til the start, I realize that I forgot to put on my GPS watch. I consider for a second to run without it. Just go all natural. I decide that it will help so I hightail it back to my car and quickly grab my watch and I get back to the start just as the air horn sounds, starting the marathon.
 The first few miles cruise by really quick. The pack is keeping a pretty quick pace and I hang in toward the middle. Surprisingly I feel really good and am not getting out of breath so I decide to turn it on a little more. So much for my race plan of sticking steady to 10 minute miles.  At the 10K mark I am averaging between 8:30 and 9 minute pace per mile. Everyone around me seems to really be enjoying the perfect day and beautiful fall woodland scenery that we are now cruising through. There are nice conversations going on about running and last year’s muddy race.
 As we head into the halfway turn around point we start to see the lead runners heading back on the trail and there are shouts of encouragement from all the runners. “Looking strong”, “Keep it up”, “Good job”. I think that this is my favorite part of racing. Feeling like you are part of a larger group of people all here for the same reason, running, having fun, and proving something to ourselves.
 At the halfway turn around aid station, there is a group of people stopping to get a drink and snack, but my legs are feeling really good and my competitive juices are flowing from seeing how many people are in front of me so I keep on rolling and pick up the pace. I am surprised that I am over halfway. It is going by really quick.
 The trail opens up in front of me. I don’t see any other runner for a while, just me, my feet, my breath, and the trail reaching out. After another half hour, I am starting to slow down a bit and my legs are tightening up. The hills are burning the legs but I keep focused and decide that I will just pull my pace back and keep on going. At the next aid station I fill up the water bottle and another runner comes up from behind and we head out at the same time.
 She is keeping a good quick pace, and I speed up the legs a bit to keep up, and we start talking about the run so far. It turns out this is the second marathon for both of us and the goal is to beat our previous times. At the pace we are now going, our last times will be well in the rear view mirror. The next few miles are tough. My legs are getting stiff, but the conversation takes my mind off the legs. As we pass 20 miles, I get my second wind and realize that it is only a little further and the race will be over soon. We keep the pace up nice and quick, and a couple times I start to slow a bit and get some encouragement to quicken up the feet.
 As we head into the last 3 miles we start to catch up with a few runner that were out in front of us. We pass a couple and then we get one runner pacing with us. Then there were three. The new runner is feeling pretty gassed and doesn’t say anything, but he hangs the group step by step. Soon we get another runner pacing our group. He is also feeling the burn of these last few miles but locks his steps with ours. Having a group like this does pull you through the pain you are feeling and gives you something very simple to focus on, just keep up.
 We all see the 25 mile marker. I get a big smile. Sensing my excitement I am told. “Don’t let us hold you back.”
 With a burst of speed, I call out, “see you at the finish line”. I push my sore legs as fast as they will go. I keep telling myself 7 min. left. 5 min left. 3 min left. Keep pushing. Quick steps. 1 min left. Then I see the finish line and give it everything I have in the tank.
 I cross the line and am look up at the race timer. 3:47. Wow. Almost an hour faster than my last marathon, and more than a half hour faster than my goal time. I feel satisfied and completely worn out at the same time.
 As I see the rest of the group cross soon after I give some high fives and thank them for helping to push me through to the end.
 It is now recovery time. I head to the car to stretch out my legs. Then it is food time. There are sandwiches served with water and sports drink and cookies. I fill up my plate and find a nice spot in the sun to relax and fill up. It feels like a nice little family picnic with everyone kicking back in the sun and enjoying the fantastic fall day. I know that my legs are going to be really sore later, but for now I just soak in the satisfying feeling of finishing.
 I can’t wait for next year. Maybe I’ll do more than “just” a marathon.

Happy to be finished!!

5 Tips for Beginning Runners

Running is more popular than ever with race events almost every weekend all across the nation. If you are looking for a great and inexpensive way to get in better shape, lose some weight, or just boost your energy levels, running is a fun and easy way to get there. Here are a few helpful tips to get you out the door on your running journey.

1. Go Slow. This is one of the most important tips for those just starting off or getting back into running. You want to keep your pace slow enough that you are breathing comfortably and your legs feel strong and springy. It is a good idea to run with a partner or group that are at the same fitness level as you. Then you can judge your pace by being able to talk while you run. If you can’t get out a full sentence, you are going too fast. There is nothing wrong with running slow, remember, you will get faster, it just takes time to build up to it.
2. Get good running shoes. This is as important as #1. You need to have a good pair of shoes that are made for running. Good running shoes will provide proper support to your feet allowing you to run in comfort and reducing the chance of any injuries. If you have a specialty running store in your area, go a get fitted for a shoe that fits your running style. They will watch you run and suggest shoes that fit your foot strike, experience, and budget. Contrary to popular belief, not all shoes at running stores are expensive. They have models for all budgets normally starting as low as $70. Proper footwear will save you wear and tear on the feet and legs and possible injury.
3. Follow a training plan. It is much easier to build your running pace an distance up slowly if you have a plan to follow. Even if you are not planning on running a race or event, a schedule will keep you from going too far or too fast. The general rule to running distance is not to run more that 10% more that the previous week. This will allow for a progressive building of the running muscles and your cardiovascular endurance.
4. Cool down. Save those deep stretches for after your run. The muscles respond much better to stretching or lengthening once they are already warmed up. After your run, take time to stretch all the leg muscles, holding each stretch for 20 or 30 seconds. This will help reduce soreness and swelling by increasing the blood flow to the muscles and jump starting the recovery process.
5. Have fun! Who said running is suppose to be tough. Enjoy the scenery around your neighborhood. Take in the sights and sound of a nearby park. Feel the freedom that comes from flying along on your own two legs. It is the journey, not the destination. Each step is a step toward a new you.

Now let’s get out there and run!