Emily Carlson's Running page

OUTRUN THE COMMON COLD - Emily Carlson

2008-01-25T12:29:00.000-08:00

Running boosts immunity--to a point. When going long, shore up your defenses.
By Jennifer Pirtle

It's the time of year when runners tolerate more than just cold temperatures, biting winds, and slick roads. When we venture out for our daily ritual, we face the tsk-tsking of nonrunning spouses, coworkers, and snowplow drivers who think we're nutcases just asking for bronchitis or the flu.

Little do they know that running--even in frosty conditions--strengthens not just our hearts and quadriceps but also our lymphocytes and neutrophils. These immune cells protect us against attack from bacteria and viruses that cause illness and infection. Indeed, a study from the University of South Carolina reported that people who exercise have 20 percent fewer colds than their sedentary counterparts.

There's a catch, however. Most data cite immune boosts after 30 to 75 minutes of moderate activity. Runners doing longer or more intense workouts (listen up, Boston qualifiers) don't usually see this benefit. In fact, a large body of research, mostly from Appalachian State University in Boone, North Carolina, indicates that a strenuous workout or prolonged periods of heavy training can have the opposite effect. "When you're running for 90 minutes or longer, there's a temporary downturn in immunity," says David Nieman, Dr.P.H., director of the Human Performance Laboratory at Appalachian State. The lead author of the majority of the research, Nieman is a veteran of 58 marathons. Around the 90-minute mark, he says, carbohydrate stores drop, causing a spike in two key hormones, cortisol and epinephrine. This, in turn, inhibits those neutrophils and lymphocytes, leaving you vulnerable to nasty bugs.

The good news is that sneezing and fevers aren't inevitable, and you don't have to give up your training to stay healthy.

Defense Strategies

Viruses have a greater chance to get a foothold during the "open window" of impaired immunity--three to 72 hours after a workout. Experts say one way to prevent this dip is to drink carbohydrate-rich beverages before, during, and after your run. This is key even in the winter, when runners tend to sweat less and cut back on fluid intake. In his pioneering 1998 research, Nieman found that consuming sports drinks keeps carbohydrate stores high, slowing the rise of stress hormones and offsetting negative immune responses. On the day of a workout that exceeds 90 minutes, Nieman recommends drinking 16 ounces of a beverage containing 60 grams of carbohydrate (the amount in most sports drinks) 30 minutes before you start. During the run, drink an additional 16 ounces every 30 minutes. Then, after your workout, drink another 16 ounces. Nieman says fluids are the fastest delivery system for carbs. So if you substitute your postrun drink with a banana or bagel, wash it down with water.

During the hours following a hard workout, be extra diligent about washing your hands regularly, avoiding crowded, germ-filled places, and getting to bed on time--if not early.

Throughout your training, you'll want to avoid increasing both intensity and volume at the same time. Raise your mileage, and then hold it at that level for a week or two before adding in tempo workouts. "Not only will this stair-stepped approach benefit your immune system, it may also make training more effective because the body can better adapt and recover from each session," says Brian McFarlin, Ph.D., an assistant professor in exercise physiology and nutrition at the laboratory of integrated physiology at the University of Houston. He also stresses the importance of tapering your training before a race to allow your immune system to fully recover. "If you force the body to choose between repairing muscle-tissue damage or fighting an infection, it's probably going to dedicate more resources toward the former," McFarlin says.

Supplemental Help?

Carbs alone can't prevent colds, but Nieman predicts that within a year or two, a new wave of supplemented sports drinks will help bolster your defenses. Quercetin, an antioxidant derived from black tea, apples, berries, and other foods, is one of the most promising ingredients. Research indicates that athletes who take 1,000 milligrams of quercetin for three weeks before, during, and two weeks after a three-day period of intense exercise have fewer upper-respiratory-tract infections during the two weeks after the workouts. But Nieman warns that studies to determine the long-term effects of quercetin are still ongoing. Beta-glucans, a soluble fiber found in oats and barley, and curcumin, an anti?oxidant in turmeric, are two others to keep tabs on. So far, research has focused on superhigh doses--so you won't get the same benefit by simply eating a bowl of oatmeal for breakfast or sprinkling turmeric on your supper.

For now, researchers seem to know what doesn't work: Loading up on megadoses of supplements. Studies of zinc and glutamine show they do little to boost immunity or relieve postrace cold symptoms. Other supplements may do more harm than good. In 2004, Nieman found that athletes who took vitamin E leading up to the Ironman World Championship had greater oxidative stress and inflammatory responses than athletes who didn't use the supplement.

Bundling up against the cold or rushing to strip off your damp workout gear isn't likely to keep you from coming down with a cold or flu, either. "The idea that because you're cold, you're going to get sick is an old wives' tale," says McFarlin. Tell that to the doubters next time you're heading out on a winter run. Better yet, invite them along.

WHICH YOGA CLASS SHOULD YOU TAKE? - Emily Carlson

2008-01-22T11:21:00.000-08:00

From Runner's World:

Match your running goals with the right form of yoga. Here's how to choose which class is right for you.

Here's a quick primer on five of the most popular types of yoga. This guide will help you choose the class that works best for your body, personality, and fitness goals. Don't be intimidated. Yoga may look like something you'll never get good at, but it's totally doable, and it feels fantastic.

Bikram Yoga and Hot Yoga

What It Is: Yoga poses in a sauna. Classrooms are heated from 95 to 102 degrees. If it's called "Bikram" (for inventor Bikram Choudhury), it will be a series of 26 postures, each performed twice.
Best For: Weight loss; you can burn 350 to 600 calories in one class. You'll build stamina as well. "Tolerating the heat is really an athletic challenge,'' says Donna Rubin, co-owner of Bikram Yoga New York.
Who's Gotta Have It: Exertaholics, ex-jocks, and others who don't think they've worked out unless they leave a puddle.
Need To Know: If touching your toes is a pipe dream, take heart: The steamy air will increase your flexibility. However, this kind of heat can be like lots of martinis-you're too loose. So don't overstretch and injure yourself, champ.
Cheat Sheet: Leave the modesty at home. To keep your core temperature down, wear as little as possible. A sports bra and boy shorts will suffice. Stay hydrated.

Ashtanga, Power Yoga, and Vinyasa

What It Is: Vinyasa means flow, and each of these three systems links poses together in a long, choreographed, rapidly moving sequence.
Best For: Cardio (no such thing as catching your breath between postures), and strength gains without weights. Devised for young jocks in India, this will get you cut, fast.
Who's Gotta Have It: CEOs, ESQs, CPAs (anyone with three letters after their name, even if they're OCD). "Ashtanga appeals to Type A personalities-driven, intense people who like its linear quality," explains Natasha Rizopoulos, star of the Yoga Step-By-Step DVD series.
Need To Know: The poses, before your first class. You can't flow if you don't know up dog from down dog. Get some experience at another, slower studio before you come here.
Cheat Sheet: Stick with it-four times a week is ideal, but steady gains come with twice weekly sessions.

Iyengar

What It Is: Purist yoga named after founder B.K.S. Iyengar. Props-blocks, straps, harnesses, and incline boards-are used to get you more perfectly into positions. That's why Iyengar's nicknamed "furniture yoga."
Best For: Learning the fundamentals, which builds a superior foundation for other styles. Plus it systematically works every part of your body, giving you great muscle definition, not mass.
Best For: Patient perfectionists. Detail-oriented folks who want to "do it right" rather than "just do it" will get the most from it, says Roger Cole, Ph.D., a certified Iyengar teacher in Del Mar, California.
Need To Know: If you're straining to reach the floor, place one of those Styrofoam or wooden blocks so it meets your hand partway. Remember, there's no shame in this.
Cheat Sheet: These teachers are sticklers for alignment. Wear fitted clothing so they can check your form.

Anusara

What It Is: Iyengar with a sense of humor. Created by the aptly named John Friend, it's meant to be humorous, heartfelt, and accepting. "Instead of trying to fit everyone into standard cookie-cutter positions, students are guided to express themselves through the poses to their fullest ability," says Rama Patella, a certified Anusara teacher at Yoga Mandali in New York City.
Best For: Mood enhancement, via upbeat vibe; practicing when out of shape, because you won't be pushed too far; and learning proper alignment to prevent injuries-in all exercises, not just yoga.
Who's Gotta Have It: Nervous Newbies. It's nonthreatening and the workout is less intense than Ashtanga or Bikram.
Need To Know: You may be asked to partner with strangers and clap for your classmates, so if that makes you cringe, better to avoid.
Cheat Sheet: Anusara definitely has a spiritual side. As a class you offer yourself "to the light," or the goodness inside of you. Just go with it. You do have goodness, right?

Gentle or Restorative Yoga

What It Is: Less work, more relaxation. You'll spend as many as 20 minutes each in just four to five simple poses (often they're modifications of standard asanas) using strategically placed props.
Best For: Rehabbing an injury, with blood flow and healing pushed to problem areas without straining them. A bolster under your knees while lying down, for example, supports the leg bones enough to let the muscles stop contracting. There's also psychic cleansing: The mind goes to mush, then you feel like new. And it's a great option if you're simply tired one night and not up for a regular class.
Who's Gotta Have It: New and expectant moms. This gentle approach can even help with menstrual cramps.
Need To Know: Share what ails you with the teacher in private, before class, so they can pick poses that will lessen the pain of a slipped disk, for example.
Cheat Sheet: Slow-mo doesn't generate body heat, so bring along a sweatshirt, socks, and even a skull cap to stay warm, cozy, and cute.

THE RUNNER'S GUIDE TO YOGA - Emily Carlson

2008-01-20T14:33:00.000-08:00

Eight tips from a master yoga teacher to help make your practice flawless.
By Erin Hobday

Before you set foot inside a yoga class, you should be able to wrap your legs around your head, keeping a beatific smile on your face while choking on incense and simultaneously engaging your bhandas (yes, that's legal).

Just kidding! None of this needs apply-provided you act on our advice. Here's how to avoid common pitfalls and surprises-and how to look like anything but a beginner. Baron Baptiste, a tough-love yoga teacher who specializes in boot camps for the uninitiated, is here to guide you. His need-to-know info:

Yoga is not a cult.
Closer to physiology class than a Trekkie convention, yoga is a bona fide science. Yes, some instructors talk of prana (the life force), display Hindu or Buddhist deities, or lead classes in brief chanting. Don't let this stuff spook you; just consider it something to focus on, rather than, say, the sirens outside or your neighbor's cute toe ring. Concentrate on the techniques you're learning, especially matching your movements to your breathing. "Focusing on the physical aspects of yoga is where you start,'' Baptiste says. "The rest is yours for the taking but entirely optional."

Give your Visa card a breather.
Your "new" yoga clothes are already in your chest of drawers. Forget baggy sweats and tees, though; form-fitting pieces help you get more out of class. "Tight clothes make it easier for teachers to see how your body is set from the feet to the shoulder blades, so they can adjust your pose," Baptiste says. A tank top with a built-in bra and capris or boot-cut leggings with Lycra will do the job. (Don't waste cash on yoga shoes, either.) Do buy a new mat. Germs thrive on studio-owned mats, and yours will probably pack more cushion and stickiness than the studio's tired stock.

Your yoga's only as good as your teacher.
Teachers registered with the Yoga Alliance have had 200 to 500-plus hours of training at an approved studio. In class you should feel a personal connection to your teacher and enjoy his or her style of teaching. An experienced instructor recognizes when a student is struggling and "allows the individuals to adapt each posture to themselves," Baptiste says. Another clue you're in good hands: The teacher asks new faces in the room to describe their experience levels and injuries.

The front row is for geeks.
Okay, not really. But new students should choose another spot. "Start in the second row or the middle of the room so you can see what the rest of the class is doing, and what the teacher is doing," Baptiste says. You might want to take a spot near the wall for support during balancing moves and standing stretches. (And, no, that's not considered cheating.)

You can take timeouts.
Anytime you feel that you can't hang with what the teacher and class are doing, just take a break by going into child's pose: Kneel on the floor, sitting on your heels. Bring your big toes together and your knees about hip-width apart, then lean forward, essentially lying facedown on the mat with your legs bent underneath you. Breathe. "At first, this might feel like admitting defeat, but it's really a sign that you own your own practice," Baptiste says, "and that you're cool with your body's limitations."

Sometimes blocking is a good thing, too.
Grab two of those foam or wooden bricks piled on one side of the studio, and keep them next to your mat. (Phonebooks work at home.) These props compensate if you can't bend over and reach the ground in standing poses, allowing students of all levels to stretch deeper and align better. You can wrap a canvas or cloth strap (even an old sweatshirt) around the foot of an outstretched leg during seated poses to help keep you from straining your back. If you're at all unsure about how to use these props, ask.

Sip it good.
Yoga can be hot, slippery, and thirsty work. Make sure you bring a water bottle-grab a biggie for vigorous Vinyasa or power yoga. Hydrate yourself, knocking back plenty of agua before class, then again both during and after. Have a headache? You haven't drunk enough.

Don't slip up.
To avoid pushing up into Downward Dog, only to have your hands whoosh out from under you, "place a towel over your mat and under your hands and feet," Baptiste says. And don't forget: "If you find yourself getting dizzy, go into Child's pose until you feel clearheaded again."

RUNNING AND YOGA GO HAND-IN-HAND - Emily Carlson

2008-01-17T19:25:00.000-08:00

How one yoga-loving runner expands her exercise horizons and reaches new levels of fitness
From Runner's World

Cross-training and outdoor exercise can do wonders for your body and mind. "Expanding your exercise horizons beyond yoga is a good idea," says Walt Thompson, Ph.D., a professor of health and exercise science at Georgia State University. "It's good to challenge the body in new ways." Most traditional yoga styles, he notes, don't raise the heart rate high or long enough to develop true heart-saving cardio-respiratory fitness. Nor do they develop the kind of strength you can build through rock climbing, bicycling, swimming, or running up hills.

We're talking about cross-training here, adding another complementary activity while you keep right on practicing. In fact, the best part about taking your workouts outdoors, besides the sheer fun of it, might be the way they'll take your yoga to another, higher level: Improved endurance from running or hiking helps you get through tough classes with ease. The strength built from biking or swimming or rock climbing lets you hold poses longer, go deeper, and try that "too-advanced-for-me'' posture you've been avoiding.

Take the example of Nicole Nakoneshny, a 34-year-old fundraising consultant who lives in Toronto. You can often find her on the popular biking and running path that runs along Lake Ontario near her home. As her feet bounce along the pavement, her mind soars. "Because running is such a repetitive activity, I find it quite meditative," she says. "By the end of the first mile, I'm into this groove." That state often sparks flashes of insight that can have real value in her day-to-day life. "Solutions come to problems you've been struggling with," says Nakoneshny, who has been practicing yoga for 4 years. "I can recall one instance when I had been trying to come up with a way to approach a prospective donor for a charity I was consulting for. During a run, I had a moment of clarity, and a strategy emerged that resulted in a seven-figure gift for the charity."

"The breath is a remarkable tool for calming," she says. "Just doing the ujjayi breathing from your diaphragm will help you get into that semi-meditative state.'' Gently constrict the throat, creating a little resistance to the air flow and producing a soothing sound when you inhale and exhale. Some compare it to the "ocean'' sound you hear in a seashell; others call it "Darth Vader breath.'' Either way, says Nakoneshny, "just take some real deep breaths and start moving."

How yoga helps her running: "In a sense, my running is sort of an extension of the yoga class. Through the deep breathing and quieting of the mind we all learn in class, I can get into that moving meditation when I run."

How running helps her yoga: "Endurance is never an issue for me in my yoga classes, so if we have to hold some particularly difficult pose for a long time it's not a problem, and I'm certain that's due in large part to my running. From a strength point of view, running has given me strong legs, which is enormously helpful for some of the standing poses."

RUN A PERFECT RACE - Emily Carlson

2008-01-14T12:30:00.000-08:00

The alarm clock rings...now what? Here's how to navigate any course correctly
By Dave Kuehls

To race well, you need to train well. Duh.

But there are also race-day logistics to master. Even if you nailed all your workouts, you can still blow everything by tearing around on race morning in a manic panic in search of safety pins, finding yourself at the starting line with a jumble of jingling keys, or getting body-blocked midrace trying to pass an iPod-wearing runner. So to make sure your hard training doesn't go to waste, we've compiled all the advice you need to successfully navigate race day. Our tips start before the start, finish after the finish, and--if employed properly--will guarantee a glitch-free race. (Maybe even a PR.)

Before the Gun

Your prerace goal should be to arrive at the starting line relaxed and ready to run. Here's how

Lay It Out
"The night before, lay out everything you'll need race day on an extra bed or the floor," says Greg McMillan, a USA Track & Field certified coach in Flagstaff, Arizona. With the race start still half a day away, you can think clearly about all the things you want with you on race morning.

Travel Light
Save yourself the postrace hassle of retrieving your supplies by not checking anything. Wear an old pair of sweats and a shirt over your racing outfit that you can toss at the start (most races donate the clothes). If you need to check your bag, don't put anything in your sack that you can't live without "Ninety-nine percent of the stuff gets back to the runner," says Dave McGillivray, race director of the Boston Marathon. "But one percent always gets lost in the wash."

B.Y.O.T.P
The longer the lines at the Port-a-Johns, the more likely the potty will be out of toilet paper. "So bring your own," says Rod DeHaven, 2000 U.S. Olympic marathoner.

Show Your Number
Even though most races time with chips, you still have to wear a number. "Bib numbers show race officials that you are a registered runner," says Cliff Bosley, race director of The Bolder Boulder 10-K. "They should be visible at all times." Pin your bib on the front of your racing outfit with four safety pins to keep it from flapping around.

Secure Your Key
Find someplace to stash your car key (note: singular), but not where someone might find it, like in the gas cap, on a tire, or in a hide-a-key under the car (sound familiar?). If the key is one of those bulky computer-programmed jobs, use the valet key instead, and slide it into a zippered pocket, lace it into your shoe, or use a Shoe Pocket, which is a waterproof pouch that Velcros to your laces. You could also hand your keys to a spectating friend--as long as he has a nicer car than yours.

Stash Some Cash
If you have money with you for an emergency, you won't need it. If you don't, you will. So pin a $10 bill inside your singlet.

Bag Yourself
They aren't stylish, but plastic garbage bags do keep you warm and dry. "Cut a hole for just your head, and tuck your arms inside," says Bret Treier, cochair of the Road Runner Akron Marathon.

Warm Up Wisely
If possible, warm up by running the first mile or so of the racecourse to get the lay of the land. If you can't do that, warm up on a nearby road or sidewalk, not in a grassy field. Early morning dew can soak through your shoes and socks.

Line Up on Time
Don't get there first, since the extra wait will only make you anxious. Instead, watch the clock and keep an eye on runners as they fill in behind the start. Then join in. Many races have signs showing you where to stand according to your predicted per-mile pace. Your race doesn't have markers? If you're hoping to run a four-hour (or longer) marathon, don't line up within 100 yards of a Kenyan.

Go As A Runner
If you must dress up in a costume, "make sure it doesn't extend beyond your body so that it won't interfere with other runners," says Bosley. Elvis jumpsuit? Um, sure. Elvis cape? No.
And You're Off

Once the race starts, there's more to think about than just putting one foot in front of the other

Wait!
"Don't start your watch at the gun," says McMillan. Hard to resist, but starting your watch immediately will yield a depressing finishing time since it might take several minutes to cross the starting line. Turn your watch face inside your wrist--to avoid an accidental bump that might activate the stopwatch--then hit the start button when you reach the start. This will sync up your chip time and your watch time, so you can accurately calculate your pace.

Look For Room
As you ramp up to race pace, try to achieve "daylight" between you and other runners, which is basically two full stride lengths.

Be Patient
Don't bob and weave through the starting pack like a punt returner. You'll waste energy without getting very far. Instead, jog or walk with your arms slightly out to help you keep your balance. And be sure not to follow the guy with the headband who has jumped the curb and is sprinting ahead. The race gods will make him trip.

Drink Second
The first water stop in larger races often resembles a crowded subway station at rush hour. As long as you're not thirsty, go ahead and skip it. "You don't want to trip or slip on someone else's cup," says Treier. "So move over to the double-yellow line and run right through."

Pass with Caution
Runners with MP3 players likely don't know you're approaching. "In a crowded race, runners need to have a level of consciousness about their environment, and people wearing headphones don't," says Phil Stewart, race director of the Credit Union Cherry Blossom Ten-Mile Run in Washington, D.C. (That's why so many races discourage headphones.) So wait until they're done singing the chorus, then yell, "Passing on the left!" Make sure to give Mr. or Ms. iPod a wide berth--while making sure you don't cut anyone off.

Steal Some Airtime
Look for TV cameras. If you spot one, move into an open space and simply point at it. Waving and shouting signals desperation.

Slow Down on the Side
If you need to slow your pace, do so gradually and move to the right side of the road, again making sure you don't cut anyone off, like the ex-Georgia Tech linebacker behind you.

Hold the Hoorays
Sure, it's easy to get animated when you're a couple of miles from the finish. You're almost there. Yet yukking it up expends a lot of energy. "I once saw my wife talking, waving, and blowing kisses," says Treier. "I yelled out: 'Save it.' She didn't listen, and she did not finish with a smile on her face."
Happy Endings

As you cross the finish line, you're not quite done yet: the finishing chute stretches ahead

Keep Moving
Once across the finish line, runners are all striving toward a common goal--a cold drink and a shower. If you don't keep moving forward, you'll likely get knocked around.

Take the Wrap
Worn like a cape, mylar race blankets keep the heat in. And if you're offered a sticker or piece of tape with the cape, use it to secure the blanket at the neck so that you can keep your hands free. Note: It doesn't matter which side of the blanket is in and which side is out. It traps your body heat either way.

Ditch the Chip
If you've used one of those secure plastic ties to attach your chip to your shoe, it takes the volunteers about two seconds to get it off. "Another efficient way is to lace the chip into the shoe just below the knot so all you have to do is untie your shoe to get it off," says Mike Burns, president of ChampionChip. "If the chip is laced farther down, below the eyelets and along the tongue, you'll have to unlace the shoe to remove the chip." This will stop you cold.

Drink Up
Even though you are no longer running, you need fluids to rehydrate and recover. Take some and keep moving.

Wear Your Hardware
Drape your finisher's medal around your neck. You need your hands for other things as you continue to move through the chute. Just make sure to take off the medal sometime in the next month.

Eat. A Little
Get yourself some food, but "just your share," says Gordon Bakoulis, a running coach in New York City. You need carbs to begin postrace recovery, not to feed your entire extended family. Besides, stopping for extra food will only slow things down. And any leftover food is often given away to a charity, like a local food bank.

Find Your Family
Have a prearranged spot to meet up with your family and friends after the race. Anything solid and immovable is best, like a tree, the front steps of a building, or Mike, who quit running three years ago. Don't suggest something like the middle of a field, which could be jam-packed with runners come race day. Next, make sure you spot your group before they see you. Now start limping (cue the sympathy violins). But do so with a huge smile on your face.

Make the Most Out of a Bad Run - Emily Carlson

2008-01-11T09:04:00.000-08:00

By Danny Dreyer, ChiRunning

If you're a runner, you have good days and bad days. On those bad days, for whatever reason, it's a struggle to pull it all together and have a decent run. This can even happen to those of us who love to run, including yours truly. It's understandable given the crazy lives that most of us lead. There are so many factors that affect our running.

With ChiRunning, there are lots of things you can do to help your run go better, should you find yourself in less than desirable straights.

To begin with, put this thought into your head: "There is no such thing as a bad run." If things aren't going exactly how you'd like them to go, when you're out on your run, it usually means that you have an opportunity to learn something new. Struggle is the food from which change is made, and the best time to make the most of a struggle is when it's right in front of your face.

Now, I know that might sound a bit simplistic. But, too often we're led to believe that struggling is a bad thing, or that we struggle because we're doing something wrong.

I disagree. I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you're willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.

In my own ChiRunning practice, I'm constantly trying out new ways to move my body. At this point, I really don't have bad runs. But, I do have days when I struggle more than others, and those are the days when I seem to learn the most. So, here are a few tips that will hopefully help you through your next "learning opportunity."

Locate the Problem

There are generally two things that can get in your way of having an enjoyable run. It's either your head or your body. Sometimes it can be a combination of both, but I would venture to say that most problems begin in one place or the other.

The first thing to do is to figure out whether your problem is in your head or in your body. This is done by asking yourself if what is going on in your run is a thought or a sensation. It's not very difficult to separate the two. A thought is not something you can put your finger on...a sensation is.

If the Problem is in Your Head
If your mind is the culprit, you'll tend to hear some sort of internal dialog in your mind like...

I can't do this.
Where did my energy go?
It's too far to run today.
I don't want to be here.
This is really no fun.
I didn't feel this way yesterday.
This sucks, I just want to go back to bed.

Sound familiar? These thoughts will tend to be encrypted with some sort of judgement. Then, you have to deal with a judgement that starts a negative spin, and pretty soon you're energy is down the tubes.

How to Help Your Head
If your problem is in your head, here are a couple of things you can do to counteract those devilish little voices that can hijack your run.

Don't Pick Up The Phone

That's right. If you know that it's just a voice, and your body doesn't really feel that bad, you can treat your negative voices as you would the perennial dinnertime telemarketer...don't pick up the phone. If you give energy to a negative thought, it will sap your energy. And, that won't help your situation. Just give those disparaging thoughts the cold shoulder and move onto something productive, like taking in your environment, or doing your ChiRunning focuses, or watching your breath. Before long, those thoughts will be lying in the dust somewhere way behind you. Thoughts are like plants. If you water them they'll grow. So, your "struggle" is to starve the thoughts you'd like to get rid of and "water" the thoughts you'd like to grow.

Change the Channel

I'm sure you've had the experience of having a thought stuck in your mind. It consumes your consciousness and seems to eat up all the other thoughts around it. It might not even be a negative thought. It could be a project at work or a paper that is due. These thoughts are fine, but if they take up so much energy that they're beginning to effect your running, it's time to change the channel and give your mind a break. It's not that hard to do, especially if you're doing ChiRunning. All you need to do is think of one of your favorite ChiRunning focuses and you'll have a new "channel" to direct your mind to. Then, your focus will return to your body, which is the best place to have it when you're running.
If the Problem Is in Your Body
If the problem is physical, it will most often express itself somewhere in your body as:

An ache or pain (ranging from dull to sharp)
Muscular fatigue or weakness
Muscular tension
Some type of internal discomfort
As I mentioned previously, if the pain is in your body, you should be able to put your finger on it... or, at the least, sense where the discomfort is coming from.

How to Help Your Body
Here are some suggestions to try, if you sense that your problem is in your body.
First of all, do your best to precisely locate the problem, then work on the problem by addressing the cause. Here is our original list of problem areas along with some tips for what to do in each situation.

An ache or pain (ranging from dull to sharp)

This is your body telling you that something is not right with how you're moving. Take the time to pinpoint the epicenter of the ache or pain and check to see if you're moving that particular body part in the correct range of motion.
Go through as many of the chirunning focuses as you can remember, and see if instating any of them helps to reduce your discomfort. If your discomfort is not getting worse, continue to work the focuses that seem to help the most. If the pain is getting worse, stop your run.

Muscular fatigue or weakness

If your feeling muscular fatigue, your body is telling you that you're either out of shape or using too much muscle and not enough technique. In either case, slow down, shorten your stride, and do your best to work on your postural alignment

Muscular tension

If you're holding tension in your muscles, you'll either feel tired or you'll experience a limited range of motion in the area that is tense. If you need to, stop your run and stretch or loosen the tight muscles, breathing deeply while focusing on the tense areas. When you resume running, soften those muscles with every stride. Imagine your muscles hanging limply on your skeleton.
Every 5-10 minutes during your run, let your arms and legs go limp and run along like a rag doll for 100 yards. Then, keep that sense of looseness as you continue on with your run.

Some type of internal discomfort

Internal sensations of discomfort should be dealt with individually and with common sense. Messages from your organs are not something to take lightly. Proceed with caution, and if the discomfort increases even a tinch...head home and deal with your problem when you're not running.
If you have a headache or stomach ache from some sort of over-indulgence, it's not a great reason to stop your run. Running is one of the world's best cures for over-doing food or drink. Just think of how good and cleaned out you'll feel after a good workout.

If you're short of breath, you're either running faster than your body is conditioned to run, or you're breathing is too shallow. In either case you can slow down, shorten your stride, or try belly breathing.
What it all comes down to is that you always have choices. When you're out on your run and it's a struggle to enjoy yourself as much as you'd like, there's always something you can do about it. You can let yourself get swept into a downward spiral ... or you can productively approach your predicament by choosing to struggle with your adversity, with the possibility of turning a potentially "bad" run, into a transformative experience.

That British Medical Journal Study--Comparing Marathon Deaths To Traffic Fatalities - Emily Carlson

2008-01-09T00:04:00.000-08:00

From Runner's World:
The British Medical Journal is famed for publishing offbeat articles in its pre-Christmas issue, and last Friday was no exception. In particular, a lot of media attention focused on one BMJ article that seemed to compare marathon deaths to traffic fatalities. Or, going even larger, to the risks of middle-aged living in general. But I'm not sure the newspaper reports accurately reflected the article's findings, which were a bit difficult to extract, in any event. (I'm going to try to contact and interview the main author next week.) The paper's title didn't help much: "Competing risks of mortality with marathons: retrospective analysis." Huh?

Anyway, several big newspapers said the article concluded that driving your car was more dangerous than running a marathon. It might have. But, as I said, I'm not sure. To make this claim, the authors would have had to compare equivalent groups of marathoners and car drivers--for example, 20,000 runners and 20,000 drivers who got into their cars on a Sunday morning. I couldn't find any place where they did this.

Instead, they found that there were fewer traffic deaths on roads in/around marathon courses on Marathon Day than there were on the week-before and week-after day (85, in 30 years, vs 131). That's interesting, but it doesn't say much about the relative risks of driving vs running. It just says that closing down a lot of local roads will decrease traffic fatalities on those roads. Doh! (One physician wag immediately wrote a letter to the BMJ claiming that the study only proved that marathoners are terrible drivers. Take them out of their cars and put them in their running shoes, and the number of traffic deaths declines.)

The BMJ article also concluded that the risk of dying in a marathon was "about the same as the baseline hourly risk of death for a middle-aged man." Again, interesting, but it needs more context. For example, marathoners and middle-aged men are apples and oranges. Marathoners tend to be relatively thin and fit. Middle-aged men tend to be relatively fat and out of shape. Most marathoners would reasonably hope for a far lower risk of death than a "middle-aged man." And that's exactly what they can expect, according to a large number of studies that have tracked the mortality rates of fit and unfit men.

The problem is, when you run a marathon, you temporarily lose that advantage. As marathon-cardiology expert Paul Thompson, MD, told the New York Times: Your risk of dying rises sevenfold while running a marathon. This exercise/longevity paradox isn't easy to grasp. Not for anyone. But it's a reality, and we all ought to make every effort to comprehend it.

Here's the starkest way I can put it: If you don't exercise, you're more likely to die younger than if you do exercise. That extends to 24/7/365 over the entire course of your life. However, when you do exercise, you're more likely to die during the 30 minutes-60 minutes-or 26.2 miles of your exercise than if you had spent the same time period sitting in front of the TV. Those are the facts. There's little you can do about them. Take your pick. (Hint: Stick with the exercise. Everything in life is risky; exercise offers huge benefits, and not just a longer life.)

Back to the BMJ article, which did in fact extend our knowledge of the risks of dying while marathoning. Here are some of the numbers, based on an analysis of nearly 3,300,000 marathoners over 30 years, including 26 marathoners who died.

### Your risk of dying during a marathon is about one in 127,000. The average age of the 26 marathoners who died was 41 years, and 81 percent of them were male. This means, of course, that if you are female, your risk of dying is far lower than the just-noted.
### Your risk of dying in a marathon is about one in every 500,000 hours of marathon running that you do.
### Your risk of dying in the second half of a marathon (22 deaths) is far greater than in the first half (4 deaths). There seems to be an argument here for not sprinting at the end of your marathons.

The BMJ authors say that they undertook their study because they were alarmed by the amount of adverse publicity given to every marathon death. All we runners have noted this at one time or another. A marathon might have 30,000 success stories, but the next day's headlines are all about the guy who died. This publicity could make doctors and exercisers rethink their practices, which would be unwarranted by the facts. The BMJ researchers conclude: "Clinicians interested in preventing sudden cardiac death may be surprised by the low risk associated with marathon running."

Speedwork in Disguise

2008-01-01T14:02:00.000-08:00

Run hills for more speed
By Amanda McCracken For Active.com

We demand our muscles to perform at a rate for which they are not conditioned. The truth is, our bodies can't supply the blood and oxygen that our hip flexors require to meet certain demands. Have you neglected working regular hill drills into your routine? Do you do them but don't know why? Do you vary the type of workouts you do? How do you approach the hill?

One of the most famous proponents of hill training is Olympic coach Arthur Lydiard. His hill circuit training requires the athlete to bound (focus on horizontal motion) or leap (focus on vertical motion) up the hill. Lydiard concentrated a great deal on hill running form to promote efficiency. Driving the knees, for example, is one aspect on which to focus--as well as toeing-off and slapping the heel to the buttocks.

When done at a slower pace, a runner can focus more on technique and may actually feel more soreness than they expect from drill-like repeats. Consider a weight routine in which you are lifting and lowering the weight more slowly--it hurts more. Gravity is our resistance on the hills.

The first cycle of hill workouts in Lydiard's ideal season is geared towards strength. It consists of 6-8 repeats on a 1,000-meter moderate incline. As the season progresses and the focus changes to explosive speed, the repeats increase to 8-10 and the length of the hill shrinks to 275 meters. The stride down the hill is always fast but in control.

Before the next hill repeat, Lydiard had his runners run about 250 meters at between 800 and 1,600 pace. For Lydiard, who primarily trained track athletes, hill workouts focused on building mileage after the base phase. However, incorporating hills throughout the season proves an effective way to improve efficiency without peaking too early.

Speed Up

According to Stacy Osborne, an avid runner and podiatrist in the Cincinnati area, many of us don't address our biomechanics, one of the most controllable aspects of our training and keys to improvement. Contrary to popular belief, it is not the leg on the ground that's primarily responsible for generating the power for forward velocity.

Rather, it's the non-weight-bearing leg--the leg in the swing phase--that generates momentum by creating a tug on the runner's center of gravity as it swings forward. The foot on the ground acts as a lever, and the runner is thus propelled forward. Those muscles responsible for this power stroke, the key hip flexors, are the illiacus, psoas major and psoas minor. These are also some of the most important muscles for cyclists, recruited during the pulling-up phase.

One of the best ways to strengthen those hip flexors and improve the power of our swing phase is with hill repeats. As we gain strength, our chances of getting injured are diminished, and we gain mental confidence. Once you've done 15 X 2:00 of a steep hill, 1:00 climbing a similar incline in a race will look like a mole hill. This is because running hills improves speed.

Your effort increases as you run up a hill, even if you reduce your pace. So, in a race, the best way to run a hill is to maintain effort and forget about pace while on the hill--even effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body's perceived effort, which will only tire you prematurely in the long run.

How else can you build tireless, feisty, power strokes using hill workouts? One way to maintain volume is to do hill fartleks (Swedish for "speed play"). Pick a course with hills and focus on surging up the hills. If you're doing strict hill repeats, try varying the pace. For example, if you are doing four sets of three hills, do the first at 5k pace and the second at 10k pace.

Focus on slow and exaggerated form on the third hill. Instead of varying the pace at which you run, you can vary the hill lengths themselves. If you are working in a group, pair up and run them like a relay such that your rest depends on how long it takes your partner to get up and down the hill.

Should you decide to run hills by time (i.e. 90 seconds on five hills), mark how far you get each time with a rock or little flag. Try to reach or beat that landmark each repeat. It is also good practice to try to surge over and past the crest of the hill.

The mental factor determines how well we run on hills. Many of us see hill repeats as an opportunity to practice conquering or attacking the hill. One tactic is to approach the hill as a friend rather than foe.

Another helpful piece of imagery is to imagine strings attached to your hands--and the string ends tied to a point at the top of the hill. As you pump your arms and thrust your elbows behind you, imagine the strings providing you leverage to pull yourself up more easily. You don't have to turn your mind off to escape negative, self-defeating talk; instead, recruit your mind to help you.

As runners, triathletes need to recognize the importance of strengthening our hip flexor muscles. Strong flexors help us maintain a grueling pace, attack a hill, kick with speed on the flats, and protect our bodies from injury. They are an integral piece of training year-round and, with variation, can make us more efficient runners and cyclists. Go ahead, be king of the hill!

BEAT THE TREADMILL BLUES

2007-12-29T16:11:00.000-08:00

Treadmill runs can make you fit and fast-without boring you to tears. Really
By Judy Mandell

It was a typical winter day in st. paul, Minnesota, last January. The temps were subfreezing, the roads and running paths were icy, and Chris Lundstrom-a 2:17 marathoner training for Boston-couldn't run outdoors at, or even near, the tempo pace his schedule called for that day. "But I needed to do the workout," says the high school running coach. So Lundstrom, 30, did what he had to: He got on the treadmill.

For many runners, indoor workouts are an inevitable part of winter's training equation. "Running on a treadmill is an ideal way to avoid the hassle of weather or darkness and still be primed for spring," says John Abdo, a certified strength and conditioning specialist in Marina Del Rey, California, and a former strength coach for the U.S. Olympic team. "Like a cyclist on a stationary bike, a runner can maintain and improve fitness by doing hard sessions indoors."

Sure, treadmills are great tools for getting fit, but what about the boredom problem? The TV or an iPod can alleviate the tedium, but as Lundstrom quickly discovered, so can the buttons on the console. After a mind-numbing first treadmill run-90 minutes at a steady pace-Lundstrom began playing with incline and speed and found the time went much more quickly. "Changing the elevation and the pace on the treadmill breaks up the monotony," he says. "I compare it to a run in the woods. Just like trees and rocks, speed and incline add variety." Even if you're not training for a spring race, doing treadmill workouts that include hills and pace changes can get you in great shape, without driving you crazy. "These workouts are great for any runner," says Abdo. "Hills build strength, speed improves efficiency, and both burn a ton of calories."

A User's Guide

Throughout the winter, Lundstrom did long and medium-distance runs each week on the treadmill and headed outdoors for easy miles. "It's best to keep some miles on the road," says Abdo. "Because the treadmill lacks the multidimensional obstacles of outdoor running, it can impede coordination and agility over time." Running indoors also lacks wind resistance. That's no big deal if you're just logging maintenance miles, but if you're training to run a specific pace, increasing the incline by one percent will train you to run closer to that speed on land.

Runners who've avoided treadmill training for a while need to treat it as they would any new training equipment by building up gradually. Lundstrom learned that the hard way, making the mistake of running for nearly three hours at a fast pace during his first two treadmill sessions. "My hamstrings were sore for days after my first run," he says. "After a couple of sessions, I had pain above my knee, which I never got running outside."

A classic case of too much, too soon. "Just as you shouldn't do a long run on the road after only training on trails, you shouldn't jump on a treadmill and start piling on the miles," says Jay Dicharry, director of the SPEED Performance Clinic, an athletic testing and research lab at the University of Virginia, Charlottesville. While the treadmill's cushioned surface generally helps prevent injuries, the additional stability required to land on a moving belt changes the muscles used throughout your stride, which can lead to soreness. It's best to start with 30 to 40 minutes and add 10 minutes per workout.

Speed can also contribute to post-treadmill soreness. "When you start to fatigue on the road, you naturally slow down, even if it's just a second or two," says Dicharry. "But on a treadmill, you're locked into a pace, and as you tire, you start to overstride in order to maintain speed." Overstriding-when the foot lands ahead of your center of gravity-puts more stress on the joints, requiring your muscles to work harder. "If you notice that you're striking more on your heel or that your trunk is rotating more than normal, you're likely overstriding," says Dicharry. To correct it, reduce your speed or increase your stride rate and consider keeping your intervals at 5-K race pace or slower. "You're more likely to overstride when you're really pushing the pace," he says.

By winter's end, Lundstrom had gained several benefits from doing time on the treadmill. "It was nice to take a break from the conditions outside," he says. And battling boredom made him mentally stronger. "Boston was easier on my head compared to runs on the treadmill." It worked for his training, too: Lundstrom clocked 2:19 and qualified for the Olympic Trials.

Back in the race after coma

2007-12-26T13:33:00.000-08:00

KIRK HARGREAVES/The Press

AGAINST ALL ODDS: Andrew McNicoll was hit by a bus while out running and suffered brain injuries, winding up in a coma for seven weeks. He's now training for the Coast to Coast race.

Five years ago, Andrew McNicoll could neither walk nor talk after being hit by a bus.

Now, the 37-year-old is running, biking and swimming at least 200km in preparation for the Coast to Coast.

In 2002, McNicoll was hit by a bus at a busy intersection outside Parliament in Wellington while running. He spent seven weeks in a coma after his parents decided not to turn off his life support, as a specialist had suggested.

During those long weeks before he awoke, McNicoll's mother wrote to the race director of the Coast to Coast, Robin Judkins.

"I think she wanted me to wake up and say that was my goal," McNicoll said.

Judkins replied by sending a bike, which set the then-immobile and unconscious McNicoll an ambitious target.

"If that's what he's given me for the Coast to Coast, I have to do it," he said.

"The worst thing was not being able to talk properly ... I could say A, B, C and D, and that was it."

He used hand gestures and fragmented sentences until mid-2005, when he regained speech.

Before the accident, McNicoll owned an Auckland-based computer software business, working 60 hours or more every week -- with 200 staff reporting to him. Now he copes with 22 hours work a week, but still rests each afternoon.

"I'm not 100 per cent but about 95. I've improved a lot, but I want to be 105 per cent."

Exercise had been fundamental to his recovery, he said.

Though he has always been fit, dabbling in windsurfing, sailing and tennis, the foray into endurance events is a new endeavour. He has already completed long-distance running and cycling races in preparation for the big race in February.

He planned to compete as part of a two-person team with a friend who had a brain tumour removed, also five years ago.

"I want to say when I'm 60 or 70, I've done those things. I'm not racing to be the first or the fastest ... I could be staying in and watching TV, but I'm really trying to encourage other people, people with brain injuries and people without. Life is not for ever."

RUNNING TO BEAT THE ODDS

2007-12-23T09:10:00.000-08:00

Lacking funds, youth Detroit track team competes from the heart
December 23, 2007
BY MITCH ALBOM
FREE PRESS COLUMNIST

They enter the gym and peel off their winter clothes. The youngest one wears blue shorts, a white T-shirt and a silver cross around her neck. An older one keeps on his jacket and ski cap as he does jumping jacks. The lighting is dim, the rafters are dusty and snow is just outside the walls.

"Let's stretch!" the coach yells.

There are no uniforms, because they can't afford uniforms, no real running shoes, because they can't afford real running shoes. They stretch on a basketball floor and they run laps on a track above it, because this is how you make do, and for the kids on the Detroit Rescue Mission Greyhounds, whose parents may be homeless, in treatment, in transitional housing or just getting by -- well, making do is what you do.

"Do you remember the shelter you lived in?" someone asks 7-year-old Genesis McClendon.

"Yes," she says.

"What do you remember?"

"The beds. Sharing the room with other people."

Genesis has a willowy frame, hair braided up, and a smile that could wipe a cynic off the sports page. When she runs, you cannot stop watching her, because she moves as if a collegiate sprinter had been shrunken into her little body. Her mother, Johnetta Harris, used to play "chase" with her on the way to work and noticed how fast she was, even at that age 4. But then her 17-year-old son was gunned down, Johnetta's life unraveled, and she and Genesis became homeless. They moved from place to place.

Along the way, while staying at a Detroit Rescue Mission Ministries facility, the little girl joined the Greyhounds as a way of, her mother says, "doing something constructive." Since then, Genesis has run the 800 meters in three minutes and won a silver medal in the state AAU championships. This summer, in Knoxville, Tenn., she competed at the AAU Junior Olympic Games, racing girls from all over the country.

"Where did you get your running shoes?" she is asked.

She touches the heel of a silver sneaker.

"Payless," she says.

The coach's winding road

Now the team makes a small circle, including a 13-year-old shot putter, an 11-year-old long jumper and a 9-year-old sprinter. This building, the Oasis facility, on Woodward in Highland Park, was once a YMCA. Today there is a homeless shelter on the ground floor, a transitional housing unit on the upper levels -- and, of course, in this reclaimed gymnasium, a home to the most unlikely track team you've ever seen.

"Who are we?" the coach yells.

"Greyhounds!" they yell back.

"Who are we?"

"Greyhounds!"

Carl Riggins, 57, is the coach. He wears a suit and tie on this day. But the former track and basketball player at Kettering High in Detroit was once homeless himself. His marriage went sour, he became suicidal and he simply walked away from life. For four years he slept anywhere he could, he says, from a cement factory to the roof of Ford Auditorium. He ate from trash bins or washed dishes for food, "until my hair got too full of lice and they wouldn't let me in."

A chance visit to the Detroit Rescue Mission Ministries turned him around. He had a hot meal. Slept in a bed. Met with a counselor. "That place saved my life," he says.

Today, he is the building manager for the Rescue Mission's permanent housing. He also runs, among other things, programs for seniors and the choir.

But this is his baby. The Greyhounds. A track and field club. Riggins, who formed the team a few years ago, is its one-man band -- mentor, coach, equipment man, driver. He transports the kids in a van that reads "Detroit Rescue Mission Ministries" on the side.

"They're never embarrassed by that," he says. "They're like other kids. They just want to compete."

The plight of the downtrodden

On any given night in Detroit, there may be 10,000 homeless people on the streets. You talk to shelter managers and they will tell you it is getting worse as the state economy suffers. Some are ill. Some are substance abusers. But many are the working poor, who teeter every day on the edge of losing it all; when a bad wind blows -- a layoff, a personal tragedy -- they fall off.

And yet the human spirit is so resilient. So Riggins went from eating out of trash bins to an employee of the Rescue Mission. And Johnetta Harris went from bunk beds and transitional housing to a job selling concessions during baseball games at Comerica Park. She and Genesis recently moved into a one-bedroom in the Midtown Apartments. Genesis calls it "a castle."

"I told my daughter, just because you're in a homeless shelter you don't have to act like it or live like it," Johnetta says. "... I always knew we would get back on our feet. I tried to stay strong and taught her to be strong."

There are two dozen or so kids -- ages 7 to 15 -- who meet after school to train as the Greyhounds, a team in name only, because there are no uniforms. Next month, the Greyhounds will begin their indoor circuits, maybe eight meets, Riggins says, and when the weather warms up, the outdoor series, maybe 15 more.

They compete against teams with expensive shoes, slick uniforms and new equipment. Teams whose training facilities don't feature the smells of a homeless shelter kitchen.

You wonder what results the Greyhounds might post if they weren't practicing with a shot put Riggins found "lying around" his home.

"Who are we?"

"Greyhounds!"

"One, two, three ..."

"Greyhounds!"

And they run up a staircase, to do laps on the metal-railed oval that hangs over a basketball court. There goes an 11-year-old long jumper. There goes a 13-year-old shot putter. There goes a 7-year-old distance runner, her silver cross flying around her neck.

There goes hope -- hope that things will get better, that lives can turn around. When asked what her little girl is getting for Christmas, Johnetta Harris admits, "I'm not able, right now, to get her anything, because my job is seasonal," but there is hope, too, that maybe that will change. She named her daughter Genesis, she says, because a spirit reminded her that "Genesis means beginning, and there is a beginning to everything."

As they thump around the track, the snow outside the walls, their young feet echoing off the gymnasium rafters, you hope this is the beginning of something bigger and better for all of them, because the most unlikely track team you've ever seen could use a break.

MARATHONS YOU SHOULD DO IN 2008

2007-12-19T09:08:00.000-08:00

Signing up for a new marathon may seem like risky business. But not if you find one so well orchestrated, it could be mistaken for an old pro. Here are 10 races with short--but strong--track records.
By Bob Cooper

There's no disputing the thrill of running through New York City's diverse neighborhoods or the satisfaction of conquering Boston's sacred hills. But these landmark marathons aren't the only ones offering an unforgettable experience. Lucky for you, newer, smaller races are succeeding big-time with the organizational expertise and generous amenities of seasoned veterans. With the help of Runner's World Chief Running Officer Bart Yasso, we tracked down the 5 best up-and-coming marathons, all founded since 2002. Whether you want to explore a remote island, chase a personal record, or see yourself on a stadium scoreboard, these 10 will make your next 26.2 special

P.F. Chang's Rock 'n' Roll Arizona Marathon
Where: Phoenix/Scottsdale/Tempe
When: Arizona January 13
Age of race: Running since 2004
Highlights: Flat, Urban; Entertainment, Star Power

There's an opportunity to race amid red-rock scenery and hard-rock entertainment while rocking out a personal record. P.F. Chang's Rock 'n' Roll Arizona Marathon is run on wide streets that are pancake flat (only 150 feet separate the highest and lowest points) with average race-day temps in the 50s. And because the companion 13.1-miler starts later on a different route, the 7,000 marathon participants don't have to fight half-marathoners for elbow room.

ROUTE: From the start at Phoenix's capitol building, runners are off on a three-city course. Highlights include: stunning views of Camelback Mountain and Piestewa Peak and a trip through Old Town Scottsdale with outdoor sculptures, fountains, and surprisingly lush greenery.
ENTERTAINMENT: Live music is the backdrop of race weekend. Twenty-six bands--one at every mile--perform along the course, and a headlining artist will perform at 8 p.m. race evening (in 2007, the Gin Blossoms played). Twenty-six cheerleading squads also drum up energy.
STAR POWER: Meet Frank Shorter and Runner's World columnist John "The Penguin" Bingham at the 100-vendor prerace expo.
SCHWAG: In addition to the standard shirt and medal, finishers get a $10 gift card for P.F. Chang's.
TAKE NOTE: Because of the large field of half-marathoners, expect to wait patiently for food and beer.

ING Miami Marathon
Where: Miami, Florida
When: January 27
Age of Race: Running since 2003
Highlights: Flat, Urban, Great Food, Lavish Fuel Stations, Entertainment, Cool Schwag

Few people require arm-twisting to visit Miami in January, especially those of us who rarely get to run sans gloves and balaclava this time of year. The ING Miami Marathon is a great race--and not just because it's a chance to dig out your favorite shorts (temps are usually in the 60s). Miami is a must-do marathon because of its flat, fast course and organizers' attention to detail: Runners are updated with prerace e-mails, and their first names are printed on their race bibs. Plus, with a 6:15 a.m. start, you can be on the beach sipping an umbrella drink before lunch.

ROUTE: The two-loop course leads 4,500 marathoners across eight islands in Biscayne Bay, then through downtown Miami and Coconut Grove, where runners pass beneath canopies of banyans on roads lined with royal palms. Bridges are the only hills in the entire course, and they never climb more than 30 feet.
ENTERTAINMENT: Cheerleaders, dance troupes, bands, and drumlines perform at 25 stations. In neighborhoods with early morning noise ordinances, runners are treated to mimes and laser-light shows.
SPECTATORS: Organizers set up a cheer zone and finish-line bleacher seats, where your support crew can enjoy snacks, noisemakers, and music. FUEL Twenty-four liquid and three gel stations.
STAR POWER: Frank Shorter will appear at the prerace expo.
SCHWAG: Tech shirt and hat, beach ball, sunglasses.
TAKE NOTE: Some people find crossing metal-grated bridges unnerving, but officials are working to get the city's approval to cover these surfaces with carpets.

Nature's Path Whidbey Island Marathon
Where: Whidbey Island, Washington
When: April 13
Age of Race:Running since 2002
Highlights: Hills, Rural, Great Foods

The remoteness and peacefulness of Washington's Deception Pass State Park, home of the Nature's Path Whidbey Island Marathon, makes it easy to forget you're only a 20-minute ferry ride from Seattle. "The variety of things you see on the course--from towering pine forests to working farms to panoramas of Puget Sound--makes it a fantastic, memorable experience," says Matt Wiencek of Bay Village, Ohio, who was one of 360 finishers last year. "I also saw an orca on the ferry ride from the island." Bonus: You're likely to experience classic Pacific Northwest weather-45°F to 55°F.

ROUTE: Runners explore the northern half of the 40-mile-long Whidbey Island. The rolling course meanders between the meadows and cattle pasturelands of the island's interior and the Puget Sound shoreline, with views of the Cascade Range and Olympic Mountains. Though the hills aren't killer (except for the 350-footer at mile seven), they are consistent.
FUEL: Carbo-load at the race's all-organic prerace pasta dinner.
REFUEL: Replenish with a postrace breakfast featuring Nature's Path cold cereal and warm oatmeal, plus fruit and bagels.
TAKE NOTE: You should come for the scenery and serenity, not for the crowd support. Spectators are sparse, and you'll need to entertain yourself by counting hawks, cows, and deer.
Charlottesville Marathon

Charlottesville Marathon
Where: Charlottesville, Virginia
When: April 19
Age of Race: Running since 2003
Highlights: Hills, Rural, Great Foods, Lavish Fuel Stations

With constant views of sprawling estates, vineyards, and ranches, running the Charlottesville Marathon lets you step back in time. The course, which lies at the foothills of the Blue Ridge Mountains, winds through pristine farmland--the same ground that the city's most famous resident, Thomas Jefferson, once covered on horseback.

ROUTE: There are bands and spectators at the downtown start/finish and on the University of Virginia campus. But the majority of the route is on country roads. The rolling course is challenging, with three meaty hills, each about a quarter-mile long, at miles six, 10, and 15. The four-mile stretch along Ridge Road (beginning at mile 10), a smooth gravel path that's easy on the legs, is a course highlight.
FUEL: Fourteen aid stations serve gels at five spots and apple slices and gummi bears at others.
REFUEL: Erase your postrace carb deficit with cookies and pizza.
TAKE NOTE: Veteran marathoners tend to appreciate the solitude and character-building climbs more than first-timers. "This was the most scenic--but also the hilliest--of the 26 marathons I've run," says Al Mihok of Kirtland Hills, Ohio, one of 365 finishers last year.

Eugene Marathon
Where: Eugene, Oregon
When: May 4
Age of Race: Running since 2007
Highlights: Flat, Rural, Great Foods, Entertainment, Spectator Friendly

Baseball fans have Cooperstown, NASCAR fanatics have Daytona, and die-hard runners have Eugene. Every Nike-wearer should make the pilgrimage to Track Town USA, longtime home to top talent (Steve Prefontaine, Alberto Salazar, Kara Goucher) and to locals who live and breathe the sport. The town had been without a marathon since the mid-1980s, until local veteran marathoner Richard Maher resurrected the Eugene Marathon with the help of legendary running author Joe Henderson. The result was a first-rate debut in 2007, in which 1,500 runners enjoyed a flat route that took in 12 parks. "Starting in the shadows of Hayward Field, with all of its history, and then being cheered by spectators who 'get it'--they don't tell you you're 'almost there' at 16 miles--made it really special," says Kelly Richards of Grapevine, Texas. "I carbo-loaded at Track Town Pizza, where the walls are covered with photos of University of Oregon runners."

ROUTE: The three-loop course first leads runners through the university's campus. Then it heads south on residential streets before returning to campus and crossing the Willamette River. Almost the entire last 17 miles follow river bike paths to the finish in front of the university's football stadium. There's PR potential here, with mostly flat terrain and just a quarter-mile climb in the seventh mile.
ENTERTAINMENT: Featured at 35 spots, including a bagpiper at mile 8.5 and a harpist at 16.5.
SPECTATORS: The course is great for any fans you bring, too. Thanks to the shamrock layout, they can easily cheer you at the start and finish, and at miles 8.5 and 15.5.
REFUEL: Subway subs and cookies at the finish.
STAR POWER: In 2007, age-group legend John Keston keynoted the pasta dinner and sang the national anthem at the start, and Olympians Kenny Moore, Bill Dellinger, Marla Runyan, and Nicole Teter led seminars at the expo.
TAKE NOTE: The race doesn't actually start on the Hayward Field track, but runners are welcome to do a warmup lap there.

DEVELOP YOUR RUNNING STRATEGY

2007-12-16T14:58:00.000-08:00

How to apply time-tested running rules to your own training
By Dagny Scott-Barrios, Running World magazinr

Running isn't rocket science. But figuring out a training strategy can seem just as tricky. How many miles should you run? At what speed? What's VO2 max again? And lactate threshold? Is that related to glycogen stores?

The fact that every runner is unique further complicates matters. An elite running coach once told me that one of his athletes would get injured anytime he ran more than 70 miles a week. Another athlete couldn't clock a decent 10-K time on less than 70. The lesson, of course, is that we must learn the quirks and requirements of our own bodies and play by its rules.

Luckily, there are some principles that, regardless of individual mileage and pace, apply to almost every runner--whether you're slow or fast, training for a marathon or for life. Conceived by coaches and employed by elites, these time-tested rules will help you stay motivated, avoid injuries, and run strong year after year.

1. Do the minimal training needed for optimal results

If you've improved by running 25 miles a week, you could be so much better by running 50, right? Not exactly. Training isn't a matter of cramming in as many miles as you can. It's about finding the balance of miles, days per week, and types of workouts that get you to your goals without injury or exhaustion. Tim Noakes, M.D, in his book Lore of Running, describes this concept as the "individual training threshold." And that threshold is uniquely yours. One runner may excel on 55 miles a week over six days with extra tempo running, while another runner may do well on 25 miles a week over four days, with a focus on short, fast repeats.

2. Be consistent

Ask a coach what the single most important factor is in training, and most will answer "consistency." You won't improve if you run only once a week, or if you repeatedly run hard for a week, then take the next week off. Better running comes from regular running. Consistency, however, doesn't mean you need to train all-out year-round. Periods of structured training, paired with months of fewer miles, help you avoid physical and mental burnout.

3. Balance hard efforts with rest

Imagine running as hard as you can one day, then again the next day, and the next. Sooner or later, you'd barely be able to run at all. That's the scenario exercise physiologist Jack Daniels, Ph.D., uses to illustrate the necessity of the work-rest cycle. "The benefits of stressing the body come during recovery," he says. On easy or off days, your body is busy repairing muscle fibers, increasing your ability to process nutrients and oxygen, building new blood cells, and eliminating waste. If you don't give your body time to recover, sooner or later, you will tear it down. "The best runners," says former 2:09 marathoner and Boulder, Colorado, running coach Benji Durden, "are those who work very hard, but who also have a lazy streak."

4. Expect peaks and plateaus

You drop three minutes off your 10-K time. The six-mile loop that used to feel impossible now feels easy. At some point, though, the improvements will slow, or stop. That's not necessarily a bad thing. It means you've adapted to your training and you've climbed to a higher running plateau. But you'll remain there (or perhaps descend a bit), if you don't change your workload.

Keep in mind that most of us see the greatest improvements early in our running careers (the first 10 to 15 years instead of the last 20). Once you reach a certain level of fitness (predetermined by your genes and influenced by your age), you'll have to work harder, and perhaps rest more, to gain seconds off a race. Regardless of whether you're as fast as you used to be, the cycle of peaks and plateaus applies to every year and decade of your running.

5. Practice patience

Piling on the miles or pushing the intensity too soon won't get you in shape faster (your body needs time to adapt), but it might get you injured. So whether you're a new runner or returning after a break, increase quantity and quality gradually.

Las Vegas Marathon: Take the Money and Run

2007-12-12T07:19:00.000-08:00

By Mark Behan
For Active.com

Dubbed the fastest-growing destination marathon in the world, the Zappos.com Las Vegas Marathon offers participants an opportunity to run the world-famous Vegas Strip--and even a chance to get married en route to the finish line.

"We want people to come to Vegas and have fun," said Terry Collier, the executive race director.

Over the past two years, more than 50 couples have been married or renewed their wedding vows during the Las Vegas Marathon. Some runners take a quick detour during the race to stop in at the "Run Thru Wedding Chapel" near the 5-mile mark of the marathon. There, runners exchange a quick "I do" or "I still do" in a ceremony officiated by a running reverend and witnessed by more than 50 Elvis runners, friends and family members.

Tying the knot is not required to run the Las Vegas Marathon; however, double-knotting your racing shoelaces is suggested. This unique race, which starts and finishes along the world-famous Las Vegas Strip on Dec. 2, offers runners of all abilities an "only in Vegas" experience of a lifetime.

"This is a very big event for the Las Vegas community," said Collier, who is also the longtime race director of the Los Angeles Marathon, a race he has completed every year since 1986. "Our goal is to make the Las Vegas Marathon the largest destination marathon in the world."

The race's popularity has soared since Devine Racing, a Chicago-based race management company, bought the marathon in 2005. "We had a 50 percent increase (in participation) between our first and second years (of the race) and expect another 25 to 50 percent increase this year," Collier said.

Participants also find plenty to do off-the-race course as well. Runners traveling to big-city marathons usually stay in the respective city for an average of two nights, said Laurence Cohen of TLC MediaWorks. But when traveling to the Las Vegas Marathon, runners stay an average of four nights.

"It's a fun place. People are coming to run the marathon but then staying around for a few days to enjoy Las Vegas," Cohen said.

Place a Bet
The fast, flat course starts and finishes at the Mandalay Bay Resort and Casino (the official race hotel) and runs along the Vegas Strip. "Running the marathon is a great way for people to see the city of Las Vegas," Collier said.

Last year's event, which included a half-marathon, drew nearly 16,000 runners. Kenyans Joseph Kahugu (2:16:19) and Jemima Jelagat (2:35:13) topped the men's and women's marathon field.

Each winner earned $15,000, and Kahugu picked up a $50,000 bonus for being the first marathoner to cross the finish line as part of the "Mega Bucks Challenge." In conjunction with the "Challenge," people may place a bet on whether a man or woman will cross the finish line first with the staggered start. Last year the elite women had an 18-minute head-start over the men and it took Kahugu more than 25 miles to catch Jelagat.

"This is the only race in the world you can gamble on," said Cohen. "They take the statistical data of the elite fields to establish a time differential for the women to start in advance of the men."

To view course maps of the Zappos.com Las Vegas Marathon and Half Marathon, visit:
www.lvmarathon.com

Marathon--Vegas style!
How many marathons in the world have its own gaming chip? Or world-renowned Cirque du Soleil performers handing out finish-line medals? Or the ever-popular Blue Man Group performing live on its course?

The Las Vegas Marathon includes all of the above, plus an opportunity to run the electrifying neon Vegas Strip with its flowing waterfalls and erupting volcanoes during one of the rare occasions the Strip is closed to traffic.

The spirit of the King of Rock 'n' Roll remains alive at the Las Vegas Marathon, as many runners dress as Elvis for their sojourn through one of his old favorite stomping grounds. "We already have 70 Elvises committed to run, which would be a record for the largest number of Elvises to run a race. The current record is 47," Cohen said.

Some donning Elvis-style wigs and 1970s polyester jumpsuits will run the Zappos.com Las Vegas Marathon, while others in similar attire will call out split times at each mile marker along the course.

"This year for the first time we have water stations with special themes along the Strip, such as Cirque du Soleil, Blue Man Group and Spamalot," Cohen said.

In addition, an Elvis tribute band will provide music along the course as well as an Ozzy Osbourne tribute band and an Oldies band. A Cirque du Soleil-themed jam band will serenade runners at the finish line.

"Runners can expect to have a good time," said Collier. "They (the runners) are our customers and our focus is on treating them well."

Top Ten Winter Running Tips

2007-12-06T17:26:00.000-08:00

From Men's Health Magazine:

FACE THE COLD
Start your run into the wind, and then head home with the wind at your back. "Running into the wind prevents you from sweating," says Mark Buciak, running coach and a veteran of 28 Boston Marathons. Do it backward and your sweat will freeze as the wind blasts you on your way home.

ACCLIMATIZE YOURSELF
Your body can adapt to cold just like heat, but it takes up to six weeks of exposure, Buciak warns. Help the process by "cooling up" with an 8- to 12-minute walk before your jog. That will help relax stiff muscles and get your skin and lungs used to the frigid air.

RUN LESS, CROSS-TRAIN MORE
Frozen soil is just as hard on your joints as concrete. "That puts you even more at risk for injuries like plantar fasciitis than during the summer," says Michael Czuba, D.P.T, physical therapist for the Advanced Physicians Group. Substitute indoor cross training for one or two road runs per week: Try a spin class for speed, or pull 1500 meters on the rowing machine to build endurance.

BRING EXTRA WATER
Those nice drinking fountains along the Lakefront Path? They're all shut down during the winter. "It's easy to think that just because you're not hot you don't need water, but you need just as much, if not more, when it's cold," Buciak says. Fill your bottle with cool tap water, which won't freeze as fast as heated water. (Don't believe us? Try it!)

WINTERIZE YOUR SHOES
Invest in a set of lightweight strap-on cleats, such as Yaktrax Pro ($30, yaktrax.com) or Get-a-Grip Ultra ($15, surefoot.net). "They work just like chains on car tires to keep you from sliding around," says Jenny Hadfield, coach for the Antarctica Marathon and co-author of Running for Mortals.

BREAK NEW SNOW
Besides making for a gorgeous, whisper quiet milieu, two to three inches of fresh snow adds much-needed cushion to the trail. More than six inches? Even better. "Trudging through heavy snow makes for a great upper body and core workout," says Buciak.

REPEAT LOOPS
If you must run on treacherous ground, learn the terrain first. Instead of tackling one big circuit, run a shorter loop at a slow pace, then repeat that track two or three more times. "Once you've spotted the icy patches, you're less likely to slip on them and it's safe to speed up," says Buciak.

START OUT COOL
Dress for 15 to 20 degrees warmer weather than the outside temps. "If you sweat too much, the dampness mixed with the cold increases your risk of hypothermia," Hadfield says. Don't be afraid to strip off your gloves once you've warmed up. Stanford University researchers have found that cooling an athlete's hands helps prevent overheating and can double or triple performance.

TAKE TWO THINGS
When your body is expending energy to stay warm, your immune system gets less fuel to fight infection. Stave off the flu by taking a fish oil and coenzyme-Q supplement daily. "They help your cells become more energy-efficient," Dr. Czuba says. An added plus: A British study found that taking fish oil helps cure the winter blues.

WARM BACK UP FOR SPRING
Your hard-earned cold weather training could work against you on an extra-warm race day. "Two to three weeks before your race, hit the treadmill wearing a long-sleeved shirt," Hadfield says. The 70-degree indoor temps will get your body in gear for spring and into the summer.

Pre-Marathon Miscues

2007-12-03T15:18:00.000-08:00

How to avoid common mistakes before your race

By Greg McMillan, M.S.
As featured in the November 2007 issue of Running Times Magazine

We all know that poor pacing is the biggest mistake that marathoners make on race day. Talk to runners of all levels at any marathon expo before the big race, however, and you’ll soon realize that a multitude of mistakes are also made before the race even starts. Here are the most common pre-marathon mistakes that can affect race day (and the easy ways to remedy them).

Mistake #1: Forgetting the impact of non-running stressors
As you put the finishing touches on your marathon preparations, it’s important to take into consideration the other stressors (work, family and other commitments) in your life and how they impact your running. We all have an “energy tank” and the stressors of life — both good and bad — deplete this tank on a daily basis. If you are in your heaviest training, then you’re depleting this tank to a greater extent than in the beginning of your training phase. As a result, you have less energy for other stressors and these stressors, which may have been easy to accommodate during the lighter training, can result in increased fatigue, illness, or injury.

Fix #1: Plan ahead and prioritize
While you can’t necessarily avoid other stressors, you should respect them and be flexible when they happen. If you have a big training week ahead, try to plan ahead to minimize the other stressors in your life, thus optimizing your training. Be diligent to take care of yourself before and after your important training sessions. Make sacrifices. Do the little things necessary to be successful in your marathon. And, if something does come up, like a long work day or sick child, be open to adjusting your program. Lastly, don’t worry about being selfish during this time. Your support system understands and you’ll have the recovery time after the marathon to pay them back in spades.

Mistake #2: Getting too worked up for the race
There is high energy at marathon expos and not all of it is positive. Some runners simply freak out as the race nears and waste their performances in nervousness and worry.

Fix #2: Relax and enjoy the moment
I always tell runners that the marathon, while an enormous event, is not something out of the ordinary. In fact, it’s likely that during your heaviest training weeks, you’ve been able to perform really well in long runs and even long races. So, what’s the big deal? Instead of excess worry, why not enjoy the experience? After all, you are simply asking the body to do what you’ve trained it to do.
So, get out of your own way, trust your training and enjoy the experience. Make it a habit to review the positive workouts and races from your marathon training phase at least once a week as your race approaches. Be excited to run and quickly dismiss any negative thoughts, focusing instead on what an opportunity the race provides to go and do what you love.

Running into a Polar Bear

2007-12-01T16:36:00.000-08:00

Haha! Are you worried this could happen to you while YOU run?!

Bears are one of the many natural hazards in northern parks. Polar bears can injure or even kill people. What you know about polar bears and how you behave around them will increase your safety and theirs. The great white bear can exhibit violent aggression towards people. Your knowledge of polar bears is important to the safety of yourself, others and the polar bears.
You should always be aware of the possibility of an encounter when travelling in areas where there are polar bears. Before travelling on foot, or going to a camp, talk with Parks personnel about possible bear activity in those areas. Areas may be closed due to bear activity. Heed written and oral warnings. Learn about the areas used by polar bears at the season of your visit. Avoid them if possible. Avoid areas where any of the following occur: polar bear tracks, droppings, holes dug in the snow at seal holes, seal carcasses, and polar bear dens. Consider hiring a guide if you are uncertain about the nature of polar bears. Always be alert for polar bears. On rare occasions they will stalk and try to kill people. Don't give a polar bear the opportunity to sneak up on you. Try not to travel when visibility is poor. Be extra careful in areas where terrain features such as boulders or pressure ridges might conceal a polar bear. Carry deterrents and know how to use them. Be sure they will be available on arrival if you are not able to buy them before you leave home. Some deterrents cannot easily be shipped. Check with Parks officials to see which deterrents are recommended. Travelling in groups increases your safety. Carrying an HF radio gives you a chance to contact help in an emergency.
Polar bear safety essentials
All bears are dangerous. Polar bears are predators. Occasionally, they will try to prey on people. Always be alert for bears. Learn about bears - anticipate and avoid possible encounters. Consider hiring a guide in polar bear country. Remember, it is unlawful under the National Parks Act to feed, touch or disturb a bear. Photographing polar bears can be particularly dangerous.Odours attract bears. Eliminate or reduce odours from yourself and your camp. If possible, store food so bears can't smell or get at it.When hiking or camping, properly store and pack out all garbage.You are responsible for your safety and the safety of others.
Polar bear behaviour around people
Like people, bears are individualistic and each has a distinct personality. It is possible to predict patterns of behaviour but actions of unknown individuals are as hard to predict as would be those of a stranger. Most bears normally avoid people, however, polar bears may approach because they are curious about you. Such approaches are not necessarily aggressive. Any bear that approaches should cause you to prepare to use deterrents. Polar bears have behavioural responses that imply curiosity, agitation or predation.
When a bear is approaching, its behaviour should be carefully observed. Any of the following behaviours suggest a curious bear: standing on four feet and moving slowly, stopping frequently and sniffing the air, holding its head high with ears forward or sticking out, moving its head from side to side or lifting its nose up into the air to test the wind and catch a scent. Like other bear species, a polar bear will often circle downwind and approach from behind to catch the scent of a person.
An agitated polar bear has different behaviours. These include: making a loud huffing sound, snapping its jaws to make loud sounds, staring directly at a person, lowering its head below shoulder level with ears back and pressed against the side of its head. The head may be swaying back and forth sideways. Sometimes they may stamp their feet. Bluff charges by polar bears are rare. A charging polar bear should be interpreted as a bear intent on injuring a person.
Polar bears will get used to people (habituated), no longer readily fleeing from them, if they are repeatedly exposed to people. Bears habituated to people may appear tame or neutral. They are not. They tolerate closer approaches than do other bears, but all bears have a varying critical distance which may lead to attack when intruded upon by a person.
An approaching polar bear should always be watched and its behaviour monitored to determine your response. If possible, a person should go immediately to a secure place such as a building. If there is time, move upwind of the bear so it can get a positive scent identification on you. If not, and there is time and opportunity, deterrents should be used.
If this fails and you are closely approached or attacked by a polar bear, then try to get away or continue to try to deter the bear. Any potential weapon should be considered, such as skis, blocks of ice or even knives. Group action, such as making a lot of noise, may help to drive a polar bear away.
A comprehensive search for records of polar bear inflicted injuries in Canada revealed four deaths and 15 additional injuries occurred between 1970-85. Fifteen of these cases, including the four deaths, were due to actual or attempted predation by the polar bear. In the North, hundreds of polar bears have been shot or deterred over the years because people thought the bear might attack. Four cases of injury occurred when females with young apparently attacked in defence of their young after people approached too close or surprised them. If attacked under such circumstances and there is no method of defence or escape, you have a good chance of surviving if you play dead and assume the cannonball position, protecting your face and neck. This position should be maintained if possible until the bear has left the area.

Good to know!

Gold Coast Airport Marathon

2007-11-29T18:13:00.000-08:00

How cool would it be to run in this marathon?? Australia? Any day!

Are you looking for the perfect location to combine your love of running with a family vacation? Then read on. July in the USA can be hot, steamy and not much fun for running, especially for 26.2 miles. Here in Australia it is our winter, and on the Queensland Gold Coast the average temperature is somewhere around 70 degrees F. Where else could you find miles of surf, beaches and Broadwater, lush green rainforest, world-class golf courses, world-famous theme parks, and still reach your goal in your favorite running event. Here in sunny Queensland there are limitless leisure activities, fantastic weather, accommodations to suit all budgets and a great choice of restaurants and bars. You can visit one of the many wildlife parks; cuddle a koala, or witness, with envy, the speed and grace of our kangaroos. But best of all, you get to experience a magnificent marathon.
The Gold Coast Airport Marathon was instigated by the Rotary Club of Surfers’ Paradise in 1978. Thirty years later it has grown into one of the world’s leading marathons, and Australia’s number one marathon. It is also the largest community sporting event on the Gold Coast. Highly acclaimed for its superb organization, the Gold Coast Airport Marathon is nationally accredited by Athletics Australia and internationally by the International Association of Athletics Federations (IAAF), and by the Association of International Marathons and Distance Races (AIMS).
Australia’s Gold Coast is a magical place, with loads of sunshine, cool breezes and the blue of the Pacific Ocean. Sound like the perfect place for a run? With an overall participation of 16,000, it is no secret that this is a ‘must do’ event to put on your running calendar. The scenic beauty of the area, the friendliness and superb organization draws runners back each year for another dose of Gold Coast hospitality.

BETTING ON SANTA

2007-11-27T17:52:00.000-08:00

Runners in Las Vegas and Liverpool go race to race in a quest for a Guinness World Record
By Michelle Hamilton

Location: Las Vegas Great Santa Run Las Vegas, Nevada

When: December 9

Why would nearly 4,000 runners dress up as St. Nick and run around Vegas? Besides the chance to bump into Elvis (a few hundred times), they were hoping to get into the Guinness Book of World Records. At the second annual Great Santa Run 5-K, this band of merry men and women donned Santa pants, coats, hats, beards, and belts in an effort to surpass the record for the largest Santa gathering. That mark--3,921--had been set the previous year at a 5-K in Liverpool, England. Taking hold of the record would not come easy, however: The Brits had begun a serious public-relations campaign back in August, when a local paper published a story headlined "5 Reasons Why We'll Sleigh Las Vegas Santas."

Among them: "Everyone is too busy gambling." Vegas racing officials fired back with a letter to the Liverpool race director stating the "7 Lucky Reasons Why Vegas Will Win."

Number two: "Our residents don't do much gambling, we just count your money when you go home."The friendly jawing turned out to rally support for both events. On December 3, close to 5,000 red-suited runners showed up for the Liverpool Santa Dash. The headline the next morning: "Beat That If You Can, Vegas!"

Sin City came close: The nearly 4,000 Santas (exact figures were not available) who showed up for the fun run doubled the total from 2005. Alas, it was not enough to beat the Brits. Official word from Guinness won't come for a few months. No matter; both cities are already gearing up for next December's races. But they better watch out: Runners in Milan have announced their intentions to get the most Santas to come to town.

Winter Running Shoes

2007-11-25T18:31:00.000-08:00

Need new shoes for winter?

Here's an article from Runner's World.

WINTER RUNNING SHOE GUIDE
Slosh through the cold months of winter with these hot new running shoes.

By Warren Greene and Roy Fredericksen, M.S.

No matter how many features a shoe has, if it doesn't fit your feet properly, you won't run well in it. That's why shoe companies obsess over the shape and design of their shoe lasts the way runners obsess over mile splits. This year, almost every company adjusted its lasts to better fit a larger group of runners. Next year, they'll probably tinker with them again.To test the fit and performance of the latest batch of shoes, we had 350 wear-testers in San Diego; Allentown, Pennsylvania; and East Lansing, Michigan, run in them for a month and give us their feedback. Then we mechanically tested every model at the RW Shoe Lab, where we punish hundreds of shoes to see how they perform. Runner's World is the only publication in the world that tests shoes this way. Our goal: to help you find the best shoe for you.

MOTION-CONTROLNike Cesium 2 We Say: The Cesium uses a heel wedge angled three degrees outward to keep the foot to the outside and prevent the ankle from overpronating, or rolling too far inward as the foot hits the ground. The design eliminates the need for more support under the arch, resulting in a motion-control shoe that isn't as heavy and stiff as others in the category. Besides a new look, Nike has updated this version with a more snug lacing design. Recommended for overpronaters willing to try a different approach to motion control. Wear-testers Say: "The shoe's support was outstanding, but the heel took some getting used to." --Brian Boos, 27, East Lansing"The forefoot cushioning could have been softer." --Sarah Melzer, 21, AllentownPrice: $120Widths: StandardWeight: 10.3 oz (M) 8.3 oz (W)

Contact: 800-595-6453

Full article is here.

Lake Harriet

2007-11-20T18:33:00.000-08:00

Emily Carlson loves to go running around Lake Harriet. In fact, all of the lakes in the Twin Cities are very runner friendly. Great paths, and a great view. I refuse to run inside. Running around the treadmill is the WORST thing ever... I feel like a gerbel running in one of those wheels things. Lake Harriet is the perfect short jog... just shy of 3 miles. If you want a longer run... I like to go twice around. It takes less than 25 min. to get around. My favorite time is in the fall. I wear polorized glasses and look up at the leaves. It's beautiful!

Emily Carlson's running page

2007-11-19T19:06:00.000-08:00

Emily Carlson likes to run. There is nothing like the feel of the open road, the rush of wind in your ear, the sound your feet makes as it hits the pavement... as you fly like the wind.

On my blog, Emily Carlson will explore the sport, how to train, and the best spots to run.

More to come!