RRCA State Rep?

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Pensacola, Florida, United States
Husband. *Dog Dad.* Instructional Systems Specialist. Runner. (Swim-challenged) Triathlete (on hiatus). USATF LDR Surveyor. USAT (Elite Rules) CRO/2, NTO/1. RRCA Rep., FL (North). Observer Of The Human Condition.

Thursday, July 27, 2017

Outside: Five, No Four, Sir

4 Signs That You're Not Training Enough
Matt Fitzgerald/Outside, July 12 2017


All endurance athletes—from the champion ultrarunner to the first-time triathlete—have specific goals. And these goals are met by training. For most of us, training simply consists of following numbers on a page—three miles today, an hour run tomorrow, rest the next day. So how do you know if you’re training enough? How can you really ensure that you’ll be dialed come race day?


Here are general signs that it’s time to step up your workouts. While none of these alone is a definitive indicator of undertraining, if a few of them occur simultaneously, it may be time to spend more time on the trails...


(Link to Article)

Outside: Even Rest Takes Work

5 Questions to Determine if Rest is Best
Lindsey Emery/Outside, July 12 2017


For most sane people, a day off from exercise is a welcome chance to kick back and rest. Talk to many athletes, and they’ll tell you that a rest day feels counterproductive at best and alarming at worst. But no matter your goal, recovery is an integral part of any training plan and crucial for optimal performance, says Michele Olson, adjunct professor of exercise science at Huntingdon College in Montgomery, Alabama. That said, effective recovery—things like getting a massage, meditating, stretching, rehydrating, and eating well—takes work, so don’t think you can sneak in a few “rest” days when you’re feeling a little lazy, she says. Instead, ask yourself these questions to determine if today’s fine to skip or if you should power through...


(Link to Article)

Friday, July 21, 2017

CTS: Cramp Causes and Fixes

Causes, Prevention and Treatment of Cramping
Chris Carmichael, CTS/July 20, 2017


Endurance sports are all about pushing yourself and testing your limits. Sometimes your brain has to step in and protect you from yourself, like when you bonk and your brain conjures up nausea in an effort to get you to slow down and address the problem. Other times your body skips protection and moves straight to kicking the crap out of you in a creative and painful way, otherwise known as cramping.


Muscle cramping is something athletes deal with at all levels of the sport, yet they’re often talked about with a sense of mysticism, like there’s a cramp fairy who magically appears and zaps your hamstring just as you get up to sprint. Science offers a number of theories for the cause of cramps, two of which are particularly interesting...


(Link to Article)

Monday, July 17, 2017

Southern Region Level II Coaching Certification Session, New Orleans

Space is available for the Southern Region RRCA Level II Coaching Certification In-Person Session in New Orleans, LA, Saturday August 19 from 8am to 5pm.
The cost of the session is $225. Any Level I Certified Coach in good standing may enroll in the Level II In-Person Session to further their understanding of Level I concepts; however, participants must complete all requirements to earn the title of RRCA Level II Certified Coach:

  • 18 years of age or older, no less than a high school diploma
  • Up-to-date CPR and First Aid Certifications
  • 12 months as an RRCA Level I Coach
  • Proof of coaching experience
Answers to Frequently Asked Questions can be found here.
More information can be obtained by contacting the RRCA Coaching Director at coaching@rrca.org.

Tuesday, July 11, 2017

CTS: Sleep Before You Die

5 Ways Endurance Athletes Can Get More (and Better) Sleep
Jason Koop, CTS/July 11, 2017


In some ways, our glorification of entrepreneurial culture has sold you a bill of goods. “Be the first to arrive and the last to leave.” “Live for the grind.” “You can sleep when you’re dead.” “While you were sleeping, this guy was winning.” You know what successful people do? They sleep. They sleep soundly, and well, and they are protective of their sleep hours. Why? Sleep is the foundation of productivity, both in business and in sport. If you want to perform at your best this summer, don’t just focus on your training and nutrition. Focus on sleep, and here’s how...


(Link to Article)

Tuesday, June 27, 2017

What's Good For A Hundred Might Not Hurt For Less

Seven Steps to Recovery After Running 100 Miles
Jason Koop, CTS/June 27


I just returned home from supporting athletes at the 2017 Western States Endurance Run, and I’m tired. I need a recovery week and I didn’t even run the race! Congratulations to everyone who toed the start line, fought through their individual rough patches, and persevered to the finish. It was an exciting race, full of inspirational stories and great displays of sportsmanship. Now that it’s over, or when you reach the end of your 100-mile ultramarathon, it’s time to recover.


The biggest misconception about recovery after a 100-miler is that it happens quickly, and the biggest mistake athletes make is getting back into structured training too soon. To be a healthy ultrarunner and continue racing or participating for a long time, it’s essential to give your body and mind a significant break between events. For many athletes, running is an integral part of your lifestyle, which means the recovery period following a 100-miler requires patience and an unfamiliar change to your routine. It’s worth it, and here are some tips for optimizing recovery so you can continue to run strong...


(Link to Article)

Tuesday, June 20, 2017

CTS: In Time Out 'til Race Day

Tapering for Ultrarunning - How to Prevent Taper Tantrums!
By Jason Koop, CTS Coaching Director, Author of “Training Essentials for Ultrarunning”

For many athletes, tapering before a major goal event is a double-edged sword. On the one hand they are happy about the lightened training load, but on the other they are sometimes anxious or distressed by the reduction in training volume. Athletes have two primary fears during the taper process: detraining and missing out on time they could be using for additional training. These fears sometimes lead to a phenomenon we humorously refer to as “Taper Tantrums”. To avoid taper tantrums and get to the start line of your event in the best possible condition, he are some things you need to know about tapering...

(Link to Article)

Thursday, June 15, 2017

CTS: Only Four Things. Cool,

4 Things Cyclists, Runners, and Triathletes Do Poorly
Carmichael Training Systems/June 15, 2017


You’re a smart person and endurance training isn’t rocket science. To be perfectly frank, you could probably figure out most subjects if you had the time and motivation to do so. So we understand if you’re looking at a bunch of training manuals, websites, and magazines and figuring you can handle this training thing on your own. But as good as you are on your own, here are 4 important things most athletes are not very good at...


(Link to Article)

Tuesday, June 13, 2017

MapMyRun: ...Or Just A Wuss

How to Tell If You're Overtraining Or Just Sore
Ashley Lauretta/MapMyRun.com, January 12 2017

You’ve likely heard the saying, “no pain, no gain.” If you’ve gotten the impression that some soreness while working out is normal, you would be correct. But it can be a fine line between when that soreness becomes classified as pain. Walking this line correctly is the difference between pushing just the right amount and overusing your muscles. Even though everyone’s threshold for pain is different, there is an answer that’s universal...


(Link to Article)

Sunday, June 11, 2017

CTS: So It's Mind And Matter After 40

Are You Just Getting Soft? Mental Toughness and Performance Decline in Athletes Over 40
Chris Carmichael/CTS, June 10, 2017

I spoke at two book signings this week and during both Q&A sessions I was asked about the impact of age on declining endurance performance. It’s one of the most common questions I get, and I’ve written about it previously. I’ve also been reading about mental toughness and the connection between hard training and pain tolerance. Somewhere in this milieu of information I suddenly remembered Muhammad Ali’s quote: “A man who views the world at 50 the same way he did at 20 has wasted 30 years of his life.” That’s when it clicked.

Now, before I can get to what clicked I have to give some background on what we’re talking about...

(Link to Article)

Thursday, June 8, 2017

CTS: I'm Only (Not) Sleeping

Why Can't I Sleep After A Hard Workout or Race?
Chris Carmichael/CTS, June 8 2017


Here’s a scenario a ton of athletes experience, but few talk about: The night after finishing a big endurance competition or a long and strenuous workout, you lie awake in bed or toss and turn despite being thoroughly exhausted. Your sleeplessness may be compounded by feeling like you are radiating heat or you can feel/hear your heartbeat. And even if you are able to get to sleep initially, you struggle to stay asleep and fail to have a restful night. What gives? How can an exhausting event leave you sleepless?


There isn’t one simple cause for post-exercise insomnia, but there are definitely factors that contribute to it...


(Link to Article)

Tuesday, June 6, 2017

MapMyRun: Where To Be Seen Running

Run the World: The Top 20 Running Routes in America
MapMyRun/June 5, 2017


Where is your favorite place to run? We’ve identified the 20 most popular routes in the United States, according to MapMyRun data*, to see where runners like you are hitting the pavement. We even calculated some key stats on each: average finish time, gender breakdown and most crowded time to run. See if your route made the list — and find yourself a new running challenge...


(Link to Article)

Thursday, June 1, 2017

Outside: Smartphone A Waste For Elite-Beater

This 13-Year-Old Girl Is Already Beating Elite Runners
Better learn Lanie Szuch's name, because you're about to start hearing it—a lot
Katie Arnold/Outside: May 26, 2017


When Alyana (aka Lanie) Szuch toes the line to defend her title at the GoPro Mountain Games 5K trail race on June 9, she’ll face more than the usual scrutiny. Szuch is 13. The trail running phenom’s victory wasn’t beginner’s luck: Szuch was third woman in the 10K at last year’s games, the second woman at the 2015 Xterra National Championship half marathon last September, and seventh at the U.S. Mountain Running Championships in 2015, when she was only 11...


(Link to Article)

Outside: Go (Be) Pre

Running Needs Another Steve Prefontaine
It's been more than four decades since his death, and distance running hasn't yet found anyone who can match his bravado
Martin Fritz Huber/Outside


May 30, 2017, marks 42 years since the death of Steve Prefontaine, the charismatic Oregonian sometimes referred to as the “James Dean of track and field.” Like his Hollywood counterpart, Pre died in a car crash at age 24—an early exit that probably did more to secure his legend than an Olympic triumph ever would have. The site of the accident, known as Pre’s Rock, has become a repository of distance-running dreams: Fans visit from all over the world and leave behind tribute items (personal notes, track spikes, medals) for the man who once said, “I like to make something beautiful when I run. It’s more than just a race, it’s style.”


Prefontaine was never short on style...


(Link to Article)

Wednesday, May 31, 2017

Outside: Nooner!

How to Nail the Lunch Workout
There's nothing quite like breaking up the workday with a run, but logistics can make it tough to pull off. Here's how to execute flawlessly.
By: Wes Judd/Outside, May 26, 2017

We get it: Not everyone has time for a lunch workout. When new hires move out to our Santa Fe headquarters, they can’t believe they’re allowed to ride, run, or climb for an hour in the middle of the day. That’s too bad, because even a 30-minute workout can be the ultimate fitness and productivity hack. In fact, a 2011 study in the journal Occupational and Environmental Medicine found that employees get more done when they take a break to exercise.

Learning how to properly execute the midday workout is tough—especially in an office that doesn’t have lenient lunch policies—but get it right and it’ll change the tone of your day entirely...

(Link to Article)

Tuesday, May 30, 2017

MapMyRun: What Makes A Runner?

8 Running Myths You Can Forget 
MOLLY HURFORD/MapMyRun MAY 18, 2017

Even seasoned runners have preconceived notions about what makes a runner a runner, but a lot of them are just plain wrong. Like “I don’t have a runner’s build” is total b.s. Everyone can be a runner — but it’s a lot harder to believe if you have misguided ideas about running...

(Link to Article)

MapMyRun Blog: Prevent/Treat IT Band Syndrome

7 Exercises to Treat and Prevent IT Band Syndrome 
JASON FITZGERALD/MapMyRun, MAY 13 

As runners, we expect a little fatigue and soreness from time to time. But any sort of sharp pain is your body’s way of telling you that something is wrong.

One of the most common sources of pain that can stop runners in their tracks is iliotibial band syndrome. Frequently misunderstood, IT band syndrome is often treated incorrectly.

Common treatments include ice, rest and stretching, and, while all of these have their place in treating a running injury, ITBS is best approached proactively...

(Link to Article)

Sunday, May 28, 2017

Outside: Life Lessons

Life Lessons from Running Legend Joan Benoit Samuelson
The Olympic marathon champ—who hopes to become the first woman over 60 to run a sub-3-hour marathon this fall—shares her hard-fought wisdom
Martin Fritz Huber May 24, 2017

Last week, women’s running pioneer Joan Benoit Samuelson celebrated her 60th birthday. A few days later, she ran the Sugarloaf Marathon in her home state of Maine in 3:12:21, winning her age group by a margin of more than seventy minutes. The 1984 Olympic marathon gold medalist now has her sights on the Chicago Marathon in October, where she hopes to become the first woman over 60 to run a sub-3-hour marathon. We wouldn’t bet against her...

(Link to Article)

Wednesday, May 24, 2017

Outside: Democratizing Sport

Meet The People Making Running More Inclusive
The sport still has a long way to go, but these leaders are pushing for more diversity
Martin Fritz Huber/Outside, May 19 2017

In the lead-up to last summer’s Olympics in Rio, mega-event critic and Olympic historian Jules Boykoff had a suggestion for reducing the cost of future Games while bringing a greater number of countries into the five-ring fold. In a nutshell: more runners, fewer horses. “People from around the world can run and you don’t need tons of equipment like, say, dressage,” Boykoff said at the time. “So a real positive thing the Olympics can do is to try to bring in more sports that more people can play—in other words, democratize sports.”

It’s easy to see where he’s coming from. After all, running doesn’t pose the obvious economic or geographic barriers that make more extravagant forms of recreation—like skiing, golf, or, indeed, horseback riding—the purview of the privileged few. But even as recent years have seen record numbers of road race participants in the United States, work still needs to be done to broaden the reach of the sport—particularly by challenging market and media-driven ideas about what a typical runner looks like.

These individuals are on the front lines of that fight.

(Link to Article)

CTS: Seven Steps Less Than AA

ADAPT: A 5-Step Plan for When Everything Goes Wrong
Jason Koop, CTS

If you do one single thing at a high enough intensity for long enough, every once in a while everything goes wrong. As much as you have trained and prepared, you will eventually get punched in the mouth, so to speak. Your legs will feel like lead, your effort will feel unreasonable, you will start tripping over roots and rocks, and your stomach will be in knots. If you are especially unlucky, these in infirmities will all happen at once. And for many miles. Maybe not in your next race, or the one after that, but if you remain in the ultramarathon game for a long enough time, lady luck’s evil doppelgänger will eventually find you...


(Link to Article)

Monday, May 22, 2017

Outside: Being Injured...

How to Mentally Recover from an Injury
Brad Stulberg/Outside, May 17, 2017
For an athlete, being injured is often harder psychologically than it is physically. But the elites have developed a few key tools to help stay happy and sane while healing...
(Link to Article)

Wednesday, May 17, 2017

From Our Sponsor: Level II Coaching Certification

RRCA has created an official tiered Coaching Certification program, adding on to the original (now officially designated) RRCA Level I Coaching Certification. The new curriculum enables RRCA Level I coaches to become officially designated as an RRCA Level II Certified Coach.

Level II will mark a sophisticated understanding of the scientific, psychological, competitive, and managerial aspects of community-based running and working with individual clients. This program is open to RRCA Certified Coaches, and anyone seeking to enhance their knowledge or reinforce concepts learned in Level I are encouraged to pursue the Level II program.

Minimum Prerequisites:
RRCA Certified Coach Level I (includes up-to-date CPR/First Aid certification)
18 years of age or older with no less than a high school diploma
12 months as a Level I RRCA Certified Coach.
     Coaches can start taking Level II modules but won't be fully certified until 12 full months
     following their Level I certification date
Proof of coaching experience - provide a 150-word essay outlining experience and/or URL of coaching business, etc.

Program Methodology:
The Level II course will be delivered in a combination of two formats: online self-study modules with online assessments and an in-person classroom requirement.

Go to RRCA.org for detailed descriptions of the program requirements, associated costs, and more.

Sunday, May 14, 2017

Outside: How to Comeback

Getting Back into Running, According to the Pros 
Four of the sport's best on what they've learned from taking time off and coming back

Martin Fritz Huber/Outside Online, May 11, 2017

Every athlete knows that comebacks aren’t easy....Regardless of whether you’re returning from an injury or a voluntary hiatus, regaining your previous form can pose a challenge that’s as much mental as it is physical. Your body may be slow to relearn movements that once came with fluid ease, just as your mind wonders why the hell it’s taking so long...

(Link to Article)

Wednesday, May 10, 2017

Active.com Thank You, Thing...

Is Barefoot Running Still a Thing?
Theresa Juva-Brown/Active.com May 10 2017

Once upon a time, you couldn't attend a race without seeing a slew of runners wearing Vibram Five Fingers, looking like they had lizard feet...

(Link to Article)

Active.com: Juan Valdez, Patron Saint?

5 Ways Coffee Makes You a Better Runner
Kolby Paxton/Active.com May 10

Most of us make a beeline for our coffee makers immediately upon waking from our slumber. The hot, caffeine-filled beverage is a staple of the morning routine and often a prerequisite for human interaction. Coffee makes us better people—or, at the very least, better at performing the occupational processes that fill our mornings...

(Link to Article)

Tuesday, May 9, 2017

CTS: Heart Rate? Good. Now Ignore It.

Why Heart Rate Is Not a Good Training Tool for Ultrarunning
Jason Koop/CTS, May 18 2017

If you are going to use interval training to accumulate time at intensity and target specific areas of your fitness, you need a way to figure out how hard you are working. In some sports this is simple. As mentioned earlier, a cyclist with a power meter can directly measure workload in watts, determine how many watts he or she can produce at lactate threshold, and then create intensity ranges based on percentages of lactate threshold power. Ultrarunners don’t have it so easy. For a long time, runners have tried to use heart rate to gauge intensity, intensity ranges based on percentages of lactate threshold heart rate or the average heart rate recorded during a 5K time trial. Others have used pace ranges based on time trials or goal race paces, or a combination of heart rate and pace ranges. Prescribing intensity based on either heart rate or pace is notoriously difficult in ultrarunning, and after trying all manner of methods, I found the greatest success in a remarkably simple, nontechnical, yet scientifically accurate method: rating of perceived exertion...

(Link to Article)

Saturday, May 6, 2017

Setting the Stage

Eliud Kipchoge almost did it, man. He was “that” close. When I first read the press releases and the news media hoopla about Nike’s “Breaking2” project I was skeptical. Why artificially set up all of the right parameters – course, equipment, pacers (including Bernie [blank] Lagat!) to see if a guy could go 1:59:59 or faster for 26.21876 miles (oops, sorry…the marathon is a metric distance; 42.195 kilometers)?

Just to see if it could be done. To see if technology and teamwork can knock down another “seemingly impossible” physiological barrier.

How many people in our community toil away, putting one foot in front of the other each day? Maybe it’s “not the Olympics,” as one guy put it to me some years back when I commented about the relative quality of an event. But what each of you do with your training groups, your club social runs and your events is not much different than what Nike did here. We set the stage for people to break their own barriers. Every day. Every weekend.

Do it well. Because there’s somebody out there who needs to kick a barrier in the butt.

Thursday, May 4, 2017

Outside: And I Get Grouchy

The Five Things That Happen to Your Body When You Quit Working Out
The good news? They're all pretty simple to reverse—or prevent entirely.
Dan Roe/Outside May 1, 2017

When a planned rest day turns into a rest week or a nagging injury keeps you out of the game for longer than anticipated, you expect a little guilt over dropping your exercise habit. But we consulted the experts to break down what happens when workouts grind to a halt and what they have to say may surprise you. It's okay to take time off, but there are physiological changes that you should be aware of. The good news: while some gains do vanish overnight, most are reversible or don't take much effort to maintain...

(Link to Article)

Wednesday, May 3, 2017

Outside: When Athletes Dope

When Athletes Dope, Not All Sports Are Created Equal
Why it's more upsetting when endurance athletes fail drug tests than when NFL or MLB players do.Martin Fritz Huber/Outside Online, Apr 21, 2017

Last January, in the wake of a retroactive doping violation, Usain Bolt was stripped of one of the three gold medals he won at the 2008 Beijing Olympics. Bolt himself wasn’t accused of any wrongdoing—it was Nesta Carter, his teammate in the 4x100-meter relay, whose reanalyzed blood samples from the games showed traces of the banned stimulant methylhexaneamine. As a consequence, the Jamaican relay team was disqualified—more than eight years after blowing away the competition in the Bird’s Nest stadium...

(Link to Article)

MapMyRun: Not Just Color

What to Know About Your Feet When Buying Running Shoes
Ashley Lauretta/MapMyRun Blog, March 31 2017

The most common question that running store owners get asked is, “How do I know which shoe is best for me?” That involves in-depth knowledge of your foot and a trained eye to determine how your foot moves in relation to your ankle and hips....

(Link to Article)

CTS: Ultra Elites and You

Three Characteristics You Share with Elite Ultrarunners
Jason Koop, Carmichael Training Systems/2 May 2017

Despite their diverse backgrounds, elite ultrarunners share three common characteristics. You have them too. The differences just come down to a matter of degree, and you can enhance all three characteristics to improve your running performance...

(Link to Article)

Monday, May 1, 2017

Training Peaks: Functional Training

Functional Training For The Run
Allie Burdick/Training Peaks, April 28 2017

Running was once thought to only be performed in the sagittal plane (forward motion). However, we now know there is a frontal plane movement due to weight shifting from one side to the other, as well as transverse movement through the torso when your shoulder and opposite hip link up. Since strength and stability through all three planes of motion are clearly present, it makes sense to train them equally. This will help your body endure the stress of weekly workouts, create efficient and strong movement patterns, and lessen any imbalances that may lead to injury...

(Link to Article)

Saturday, April 29, 2017

Outside: The Race A Book Made Famous

Running the Race That ‘Born to Run’ Made Famous 
Jay Bouchard/Outside. Apr 29 2017

The first Copper Canyon ultramarathon took place in Urique, Mexico, in 2003, and was organized by legendary ultrarunner Micah True, also known as Caballo Blanco. True—famously depicted in Christopher McDougall’s bestselling 2009 book, Born to Run—wanted the race to help preserve the local culture of the Tarahumara people, who dress in sandals, skirts, and long-sleeve tops and have an extraordinary capacity to run long distances...

(Link to Article)

Friday, April 28, 2017

Trisutto.com: You Start. You Finish

You Start. You Finish - Don't Let Numbers Determine the Success of Your Workout
Brett Sutton/Trisutto.com

What is an awful workout?

How do we categorise a good or bad workout? Is it a great workout when we hit certain times after we have had 3 days of rest to get ready? Is it awful when we are training hard, start a workout tired, and by the end are going just above a walk? How important is hitting ‘the numbers’?

(Link to article)

Thursday, April 27, 2017

MapMyRun.com: Just Don't Cheat

The Major Half-Marathon Cheat Sheet
Abbie Mood/MapMyRun.com/April 11, 2017

In 2015, almost two million runners completed a half-marathon — that’s more than marathon and 10K finishers combined. This magic distance continues to grow in popularity, and Matt Fitzgerald, running coach and author of “The Endurance Diet” explains that “the half-marathon is long enough to present runners with a serious challenge and a great sense of accomplishment when they conquer it. But at the same time, it requires less training than a full marathon does, and the post-race recovery is much quicker.”

We know that sometimes the hardest part of racing isn’t necessarily the training, but figuring out which race to run, so we’ve taken the liberty of rounding up 10 of the best half-marathons to inspire your next training session...

(Link to Article)

MapMyRun.com: Bum Glutes?

5 Must-Do Glute Exercises for Runners and Cyclists
Shane Barnard/MapMyRun.com/January 15, 2016

Glutes (aka butt, bottom, backside, booty or tush) hold a lot of power, and strengthening them can help you become a better runner, cyclist, walker, jogger, skater, swimmer, dancer, squatter…you get the idea, right? Strong glutes are a win-win for your body because they help take pressure off of your knees and back. When your glutes don’t work properly, other muscles have to compensate to do the work. This can result in discomfort and injuries...

(Link to Article)

Athlinks.com: Got Gear?

Athlinks Spring Gear Guide for Runners
April 20, 2017

We love our global running family and to show our gratitude, we put together this awesome gear guide for our friends and fans. We scoured the shelves and hounded our best connections for months and found a few beauties we couldn’t live without. Take a run through our spring gear guide for runners...

(Link to Article)

Wednesday, April 26, 2017

Active.com: Dynamic Stretches

8 Dynamic Stretches for Runners 
By Hunter Hewitt/Active.com

One doctor thinks static stretching is taboo before a long run. Another thinks dynamic stretching will tire you out...

(Link to Article)

Active.com: To Be, Not Seem To Be

Running One Hour Adds Seven Hours to Your Life 
By Elizabeth Grimsley/Active/com

Boy, do we have great news for runners! According to a new study based off research done by the Cooper Institute in Dallas, runners tend to live about three years longer than non-runners--that's about seven additional hours for every one hour of running.

Whether you're fast or slow, on a trail or a treadmill, training or simply taking some time out for a leisurely jog, it all counts toward your ultimate pursuit of immortality.

But that begs the question: What should you do with all this extra time on your hands?

(Link to Article)

IAAF: Women's-Only WR

Keitany breaks women’s-only world record at London Marathon
IAAF, 23 April 2017

Kenya’s Mary Keitany took 41 seconds off the women’s-only world record* at the Virgin Money London Marathon, running 2:17:01 at the IAAF Gold Label Road Race on Sunday (23). Keitany said in the build-up to this year’s race she was in shape to break Paula Radcliffe’s mark of 2:17:42 and while she demurred when asked about the possibility of bettering Radcliffe’s outright mark of 2:15:25, Keitany was running minutes inside Radcliffe’s schedule in the first half...

(Link to Article)

Tuesday, April 25, 2017

MapMyRun: No, Not That Happy

Running Strong Starts With Happy Feet
Molly Hurford/MapMyRun.com 13 Feb 2017

Running is tough on our feet. We train through blackened toenails, blisters and even the dreaded plantar fasciitis. The American Podiatric Medical Association says that each footstrike is between three and four times our bodyweight striking a hard surface. One study looking at competitive collegiate runners showed that each year, 74% of them complained of chronic foot pain or suffered an injury. In the general population, another study found that 50% of the runners surveyed had running-specific injuries annually...

(Link to Article)

CTS: Make Certain It's Not Summer!

Three Tips for Worry-Free Marathon Training
Carmichael Training Systems

A good training program is an essential part of preparing for a marathon, and fortunately there are a plethora of sound and effective programs available to runners of all ability levels. But preparing for a successful 26.2-mile run takes more than a schedule of workouts, and the coaches at CTS got together to provide three tips to help you have a great experience at your next marathon...

(Link to Article)

Saturday, April 22, 2017

Outside: Hitchhiker's Guide to Race Day

The Anxious Competitor's Guide to Staying Calm 
We've got you covered from the start of your training to the moment the gun goes off 
Rachael Schultz/Outside/Apr 21, 2017

Similar to how you meticulously plan your increase in miles or speed, it’s critical that you develop a routine to help your mind productively transition into race mode. Doing so gradually lets your mind adjust to the fact that a competition is on the horizon and fight off the inevitable anxiety that’s headed your way. “When it comes to the mental component of a competition, it’s very rare for an athlete to be able to switch it on like a light switch,” says Joel Fish, director of the Center for Sport Psychology in Philadelphia. “Most athletes need a pattern of routine that helps the body and the mind signal that it’s getting time to compete, habits that note the countdown is getting closer to actual race day.” 

Here’s what that pattern should look like...

(Link to Article)

Outside Online: More Than Me

My Wife Will Always Outrun Me 
But years of trying to keep up with her has made me a much better runner 
Nick Ripatrazone//Outside, Apr 20, 2017 

The best thing ever to happen to me as a runner was to run with my much-faster wife...

(Link to Article)

Carmichael Training Systems: Life to Years

Five Ways to Add Life to Your Years 
Chris Carmichael//Carmichael Training Systems 

Lately I’ve been seeing a lot of articles and blogs about adding years to your life, and to be honest most of the advice is downright obvious: Don’t smoke, reduce stress, drink alcohol in moderation, eat better and exercise more. That’s all wonderful advice for the general population, but it got me thinking about our population, by which I mean aging athletes. We are already outliers to the general population, and have already committed to the steps shown to extend lifespan. But as athletes we have also placed a high priority on thriving rather than surviving, so what are the steps aging athletes need to take to add life to our extended years?

(Link to Article)

Thursday, April 20, 2017

Training Peaks: More Than "Run, Run, and Run..."

The 5 Training Habits For a Successful Marathon 
APRIL 4, 2017//SUSAN LEGACKI - Training Peaks

Qualifying for the Boston Marathon is considered by many to be the Holy Grail of running performance. Runners who make it to the starting line in Hopkinton are among the fastest, most determined and most dedicated marathoners in the world. After the 2016 Boston Marathon, TrainingPeaks looked at more than 1,300 Boston finishers’ data starting four months out from race day to determine what training habits led to a successful marathon. We discovered that these five marathon training habits were present in all runners who finished in the top 25 percent of our testing sample. Whether you’re looking to qualify for Boston yourself or attempting 26.2 for the first time, by using these five tips (along with a solid recovery, strength and marathon nutrition plan) you have the greatest chance of showing up on race day at your peak performance level...

(Link to Article)

Wednesday, April 19, 2017

Outside Online: It's Not "Orthopedic, Marriage Counselor, Suicide Hotline..."

Your Step-by-Step Post-Marathon Recovery Plan 

Remember to take care of yourself after your big day 
Adam Elder/Outside Online/Apr 6, 2017 

Reaching the finish line of a marathon takes planning, discipline, and a whole lot of sacrifice. For most runners, the race has been on their minds for months. But what about a plan for the moment after you cross the finish line? Besides a splurge meal and a cold adult beverage, most people don’t give much thought to what they should (and shouldn’t) do in the hours, days, and weeks after a big race. What’s the best route to healing yourself and bouncing back as quickly and completely as possible?

(Link to Article)

Tuesday, April 18, 2017

Carmichael Training Systems: Taking Science In

Inside Sports Drinks (Just the Science) 

Carmichael Training Systems

A sports drink is essentially water with stuff dissolved in it. Some drinks have lots of different kinds of stuff dissolved in them, some of which just waste space. There is only so much room to dissolve solutes in a drink, and drinks with fewer ingredients can use more of that room for important things such as carbohydrate and sodium. The simplest drinks are the best because they are easiest on the gut and facilitate the transport of sugar and electrolyte across the semipermeable membrane of the intestinal wall better and faster...

 (Link to Article)

Outside Online: (Adult) Relationship Advice

Tough Love: Help! I'm Anxious About Going Running with My Date. 
Outside's love guide is here—and answering your most pressing questions about dating, breakups, and everything in between. Today, we discuss being unable to hang on a running date and when it's okay to snot-rocket in front of your beloved. 
Blair Braverman//Outside Online, Apr 14, 2017

Welcome to Tough Love. Every other week, we’re answering your questions about dating, breakups, and everything in between. Our advice giver is Blair Braverman, dogsled racer and author of Welcome to the G0dd@mn Ice Cube. Have a question of your own? Write to us at toughlove@outsidemag.com.

Q: There’s this girl I just started seeing. We’ve gone for drinks a few times, and I think she’s great, but she wants to do something a little more exciting for our next date. Her suggestion: a 12-mile run on our local trail network. I run casually (well, I guess I should identify as more of a jogger), and I’ve hiked the route she mentioned, but I can’t imagine running it—least of all with someone I genuinely want to impress. About half a mile into any run, I’m soaked, huffing and puffing, red in the face. I’m not sure date number four is the time I want to reveal that side of myself. But I’m afraid if I ask her to go for a low-key hike instead, she’ll think I’m wimping out. What’s the move? —Anxiety Sweats

(Link to Article)

Monday, April 17, 2017

Outside Online: Pain and Getting Chicked

The Longer the Race, the Stronger We Get 
Meaghen Brown//Outside Online, Apr 11, 2017

 At the outer edges of endurance sports, something interesting is happening: women are beating men. 

Among the world’s most celebrated long-distance footraces, the Ultra Trail du Mont Blanc is known for being particularly brutal.

The 106-mile course through the French, Swiss, and Italian Alps climbs more than 33,000 feet as it loops around its namesake peak. The weather can be savage—heavy rain, frigid nights, hot and humid days. In August 2013, Rory Bosio took off from the start line without grand expectations, having never won a major event. She trailed well behind the leaders for the first six hours. But as the race stretched into the evening and most competitors slowed, ­Bosio held her pace. When the lanky, brown-haired American runner in pink shoes and a blue running skirt crossed the finish line in 22 hours 37 minutes, she’d destroyed the women’s record by two and a half hours. Bosio took seventh place overall, becoming the first woman to crack the top ten at the event and beating dozens of elite pro men...

(Link to Article)

RRCA Level I Coaching Course, November 4-5

Since 1998, the RRCA Coaching Certification ​Program ​has provided a baseline of education for individuals seeking to become an RRCA Certified Coach. The goal of the program is to create a national community of knowledgeable and ethical distance running coaches to work with runners at all​ ages and abilities.

RRCA Certified Coaches:

- Volunteer with their local running clubs, coach clients one-on-one, and coach training programs for groups of runners working towards a common goal such, as completing a 5k, half marathon, or marathon.

- Work with runners and emphasize the use of intelligent training plans that are based on a scientific body of knowledge and designed to help a runner achieve their goals, while minimizing the risks of injuries.

The RRCA Coaching Certification Level I Course is an in-person ​course designed to accomplish​ our ​goal of educating coaches so they may direct training programs for their RRCA member running clubs.

The course meets the criteria for 16.0 credit hours of American College of Sports Medicine Continuing Education Credit, or 1.4 CEU of American Council on Exercise Continuing Education Credit.

Registration for the course, which will be held in Orange Park (near Jacksonville), can be completed through RunSignUp.com.

More information about RRCA Coaching Certification can be found on the RRCA website, or by contacting coachingdir@rrca.org.

Citius Mag: Extreme Beer Mileage

I Ran A Beer Half Marathon in 1:43. Here’s How It Went 
Emmet Farnan, via Citius Mag Staff // APRIL 12, 2017

13 beers and 13 miles is no joke. Together and consumed in under 2 hours is even crazier. It was brought to our attention that a reader completed a beer half marathon in an hour and 43 minutes so after coming across the video, more information was sent our way into the accomplishment. Here’s how Emmet Farnan completed the Holy Half in South Bend, Indiana.

In the past few years, the running world has been buzzing with interest in the Beer Mile. Some good and some bad. While most people reading this are likely familiar with what this means, for those of you that are not clear on the specifics – the Beer Mile consists of drinking one full can of beer before each lap of a mile. I recently had the inspiration to apply the same concept to a half marathon. I know…The idea of drinking a beer before each mile of a half marathon sounds insane, something I have been reminded of by a myriad of people since, but I figured it was worth giving it a shot...

(Link to Article)

Outside Online: Two Stretches to the Dark Side

3 Stretches Every Outdoor Athlete Should Do Daily 
This three-minute routine will make you faster and stronger and help keep you injury-free 
Michael Easter //Outside Onliine, Apr 11, 2017 

Whether you’re attempting a new PR, training to bag an FKT, or just trying to keep up with the young guns, you may think the key to improvement is more: more training, more exercise, more of your sport. But James Wilson, a personal trainer based in Grand Junction, Colorado, says what you really need is balance...

 (Link to Article)

Sunday, April 16, 2017

Outside Online: Be Good to the Runner in Your Life

A Guide to Being a Runner's Ally 
Martin Fritz Huber//Apr 11, 2017

Living with a dedicated runner can sometimes be a burden, especially when the runner in question is gearing up for an important race. As the event approaches, such devout individuals tend to become irritatingly fastidious about controlling their environment. With all the fussing about optimizing sleep, hydration, and fueling habits, it might feel like you’re suddenly living in a terrarium.

In other words, in close quarters, the problems of the race-bound runner can quickly become your problems, too. But you can counteract this mutual descent into madness with modest gestures of kindness. Here’s some basic advice for the would-be ally to help your runner maintain their sanity—and thereby preserve some of your own...


(Link to Article)

Wednesday, April 12, 2017

Active.com: Nothing to Fear But...

7 Common Running Fears (and How to Conquer Them)
By Monica Olivas/Active.com

Let’s get something out of the way: Running isn’t easy. The inherent difficulty of the sport is what attracts competitors, makes their miniature triumphs so rewarding and keeps all of us coming back. But it’s also those reasonably founded—but easily dispelled—fears that keep non-runners from ever lacing ‘em up.

We’ve addressed each of the most common running fears and attached a recipe for conquering them. So don’t fret. You’ll be running (and loving it) in no time.

(Link to article)

Active.com: Rule #1: Qualify

The Golden Rules of the Boston Marathon
Megan Harrington/Active.com

It’s that time of year again; the temperature is rising, flowers are blooming and thousands of runners are gearing up to run the Boston marathon. With a rich history and a famous course, it’s on many runners’ bucket lists. But to run a smart race, preparation is key. If you’ve been lucky enough to earn a spot in this year’s race (or someday hope to qualify) this is for you...

(Link to article)

Tuesday, April 11, 2017

Ironguides: The Rep Loves 'Em, You Can Too

The Treadmill As A Training Tool
Coach Vinnie Santana//Ironguides.net, April 12 2017

The treadmill is a tool that is not explored as much as it should be. It has a reputation of being boring compared to running outside. As much as there is a good deal of truth to this, it also offers many benefits that can’t be replicated on the roads for athletes of all levels. Learn more about this excellent training tool...

(Link to article)

MapMyRun Blog: Ultimately, Only You Know

Should You Run or Not? 8 Major Excuses, Debunked
Molly Hurford//MapMyRun Blog, March 23, 2017

Let’s face it: sometimes you just don’t feel like going for a run. And that’s OK. But 9 times out of 10, once you start (and finish), you’re so glad you did. Take a read through this list of common excuses to see whether you should run or take it easy. Ultimately, only you know.

(Link to Article)

Outside Online: Apparently Everybody Loves Ed Sheeran

The Most Popular New Spotify Songs by Sport

Turns out runners and bikers both love Ed Sheeran, while CrossFitters can't decide whether they want to turn it up or get angry
By: Dan Roe//Outside Online Apr 7, 2017

Every month, 50 million people listen to more than 2 billion playlists on Spotify. While some would argue that working out with music is sacrilege, many of us turn to our Spotify playlists for extra motivation to finish that last rep, power through the final pull-up, or send that ten-footer.
(Link to Article)

Washington Post via Outside Online: Shoes? Check. Hijab? Check.

A handful of women ignored Iranian orders by running Tehran marathon outdoors alongside men
Marissa Payne//Washington Post April 7

Backed by the Dutch organizer of what was billed as Iran’s first international marathon in Tehran, a group of women ran alongside men outdoors on Friday, ignoring orders given by an Iranian government official earlier in the week requiring female runners to complete their course apart from men and off the streets in a nearby stadium.

(Link to article)

Saturday, April 8, 2017

Outside Online: My Past Propels Me

Why I Run in Prison 
Rahsaan Thomas is incarcerated at San Quentin State Prison, where he found running while serving a life sentence 
By: Rahsaan Thomas Apr 2, 2017//Outside Online

I run inside San Quentin State Prison, around a quarter-mile track surrounded by gigantic walls and barbed-wire fences. The track is half dirt and half concrete. It circles the “Field of Dreams,” a baseball diamond with a tennis court, basketball court, and pull-up bars nearby.

My past propels me to chase acceptance and freedom.
(Link to article)

Friday, March 24, 2017

Outside Online: Work Hurts Badly Enough

The 5-Minute Warm-Up for Any Sport
Just a few quick moves will set up your body to perform at its best in any sport and keep you injury-free while you work
By: Michael Easter//Mar 20, 2017

We can’t blame you for wanting to skip the fitness foreplay and go straight into your sport, especially when time is limited. But the hurried approach does more than just slow your first few miles or stiffen your reps. When you drop the hammer before your body is ready, at best you’re limiting your performance potential; at worst, you’re putting yourself at much greater risk for injury, according to researchers at the University of Alabama.

Many people skip the warm-up because they assume an effective routine must also be a long one. But science tells us that’s just not the case. The right set of moves can prep and prime your body in just five minutes, says Doug Kechijian, co-founder of Resilient Performance Physical Therapy, in New York City. “An ideal warm-up elevates your heart rate and body temperature, allows you to move better during your activity, and gets your system ready to fire,” he explains.

Kechijian has worked with every type of athlete in the book, from Special Forces soldiers and NBA stars to professional outdoorspeople and amateur gym-goers. He says the majority of people dream up and then abandon complicated warm-ups. In reality, he says, most of us have the same tight areas and benefit from the same drills, so a one-size-fits-all routine is more feasible than you might think. Kechijian pulled the six most-powerful moves from his arsenal and bundled them into your new no-excuses warm-up routine. Move through the set continuously before jumping into your workout.

(Link to Article)

Thursday, March 23, 2017

Newswise via Outside Online: Can They Tell Me Where My Training Plan Failed?

Combating Wear and Tear
University of Utah bioengineers detect early signs of damage in connective tissues such as ligaments, tendons and cartilage
22-Mar-2017//University of Utah

By the time someone realizes they damaged a ligament, tendon or cartilage from too much exercise or other types of physical activity, it’s too late. The tissue is stretched and torn and the person is writhing in pain.

But a team of researchers led by University of Utah bioengineering professors Jeffrey Weiss and Michael Yu has discovered that damage to collagen, the main building block of all human tissue, can occur much earlier at a molecular level from too much physical stress, alerting doctors and scientists that a patient is on the path to major tissue damage and pain.

This could be especially helpful for some who want to know earlier if they are developing diseases such as arthritis or for athletes who want to know if repeated stress on their bodies is taking a toll.

“The scientific value of this is high because collagen is everywhere,” Yu says. “When we are talking about this mechanical damage, we’re talking about cartilage and tendons and even heart valves that move all the time. There are so many tissues which involve collagen that can go bad mechanically. This issue is important for understanding many injuries and diseases.”

The team’s research, funded by the National Institutes of Health, was published this week in the latest issue of Nature Communications.

(Link to Full Article)

Active.com: Sociophobic Runners, Rejoice!

7 Benefits of Running Alone
Dorothy Beal//Active.com

Running alone gives you the opportunity to disconnect from others while reconnecting with yourself. Consider adding a solo run to your weekly routine if you haven't already. It may be just what you needed.

1. It gives you a chance to listen to your body.
2. It can give you confidence in other areas of your life.
3. Connect with nature.
4. You control the pace.
5. There's nothing to coordinate.
6. The distance is up to you.
7. It's great mental training.

(Link)

Wednesday, March 22, 2017

Runners' World via Outside Online: Training Partner Outkicked in Half-Marathon Debut

Huddle Wins 3rd Straight NYC Half in Thriller 
She outkicks training partner Emily Sisson; Ethiopia’s Feyisa Lilesa wins on men’s side. 
By Kit Fox SUNDAY, MARCH 19, 2017, 11:45 AM

Molly Huddle again proved her dominance on Manhattan’s streets, earning her third straight NYC Half Marathon victory Sunday morning by outkicking training partner Emily Sisson in the final 100 meters. Huddle won in 1:08:19. (Link)

Fusion via Outside Online: Her Training Partner Was Deported...

She was training with her dad for the LA Marathon. Then he was taken away by ICE. 
Jorge Rivas//Fusion Mar 20 2017

LOS ANGELES—It took 13-year-old Fatima Avelica exactly six hours and 48 minutes to run all 26.2 miles of the Los Angeles Marathon on Sunday.

She didn’t struggle until mile 18. She says what got her through to the finish line was picturing her dad cheering her on and yelling, “You can do it!”

Fatima had trained with her dad, Romulo Avelica-Gonzalez, who often didn’t get to bed until 3 AM after working a restaurant night shift, but still dutifully got up at 5 AM to drive to the beach and ride his bike alongside Fatima and her sister as they trained. “

The training was fun because my dad was always there motivating us,” Fatima told me ahead of the marathon as we sat in a lobby by the main entrance at her high school.

That ended on Feb. 28, when Romulo was arrested by immigration agents moments after he dropped off Fatima’s younger sister at school. (Link)

Friday, March 17, 2017

Runners World On-Line via Outside Online: Not Today...

Seattle Runner Attacked Midrun Fought Like Hell to Defeat Her Offender
Jenny McCoy//March 15 2017

Kelly Herron used self-defense techniques she'd learned just three weeks earlier.

"Not today, motherfucker."

Kelly Herron, a 36-year-old Seattle runner attacked in a public restroom last week, repeated that battle cry while fighting -- and ultimately defeating -- her offender.

Herron was four miles into a ten-mile marathon training run in popular Golden Gardens Park on Sunday, March 5, when she paused for a bathroom break. As she was drying her hands, she realized something was off. She turned to see a man who had been hiding in one of the stalls.

In an ABC News interview she recounts: "He immediately took me down to the ground, hit both my knees and legs, and then it was a fight on the bathroom floor." As Herron explains to Runners' World, adrenaline then took over. "Time stopped, the room became bigger and my life flashed before my eyes." Herron began screaming her battle cry -- "not today motherfucker" -- over and over.

The self-defense techniques she'd learned in a class offered through her work just three weeks earlier quickly came to mind as she realized, "this doesn't have to be a fair fight." (link)

Outside Online: Ninety-Four Problems, But...

Five Things Most Marathoners Shouldn't Worry About
Martin Fritz Huber//March 9 2017

Marathon training can be overwhelming, but some things just aren't worth the stress

With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?

Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for your average marathon-bound runner, it’s easy to miss the forest for the trees.

To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on. (link)

Thursday, March 16, 2017

Self via MapMyRun.com: Some Get It, Most Don't

8 Ridiculous Things People Say to Runners
Alison Feller//Self, Mar 1 2016

One of the best things about being a runner is having like-minded runner friends. You know, those people who just get it and totally understand why you don’t want to go out at 11 PM on Friday when you have a long run on deck the next morning. But there’s always going to be a few friends, coworkers, or second cousins who don’t quite understand it, and simply can’t fathom why you keep trying to convince them to join that annual Turkey Trot or Fourth of July Fireworks 5K. If you’re like me and run on the reg, these are the eight things you’re probably sick of hearing.

(Link to Article...)

Active Network: Why Have One Way When You Can Have 22

22 Ways to Run Better Every Day
Kolby Paxton//The Active Network

For some, the hardest part about running is simply breaking from the day's obligations long enough to change shoes and hit the pavement. Consistency is tough and improvement often feels fleeting -- or altogether impossible.

But, runners who establish that consistency will find that improvement suddenly becomes constant and natural -- and the runs become more fun.

For those looking for a path to this mythological land of contentment...here's 22: (link)

Wednesday, March 8, 2017

Active.com: I Really Love the Treadmill...

21 Things We’re All Thinking On the Treadmill
By Dorothy Beal//Active.com

No single word in a runner’s vocabulary ignites a debate so fierce as “treadmill.” In fact, the treadmill’s origins really can be traced back to torture, with its earliest form used at penitentiaries in the 19th century to reform stubborn convicts. One prison guard described it thusly: “It is the monotonous steadiness, and not its severity, which constitutes its terror.” (We couldn’t agree more.)
 
But while runners have plenty of derogatory terms for the apparatus (“hamster wheel” and “dreadmill,” to name just a few), it’s hard to argue against its usefulness. Whether you can’t get a babysitter or the weather suddenly resembles an Arctic tundra, the treadmill saves you from writing “unplanned rest day” in your running log—and, for that, we are grateful. In any case, our inner dialogue upon approaching the treadmill goes a little something like this...(link)

Tuesday, March 7, 2017

First, It's "Anyone Can Marathon." Now This?

Anyone Can Finish an Ultramarathon by Mastering These 8 Fundamentals 
Jason Koop. MS // Carmichael Training Systems

One of the greatest aspects of ultrarunning is its accessibility. You don’t need much expensive and specialized equipment, and you don’t have to be incredibly fit or talented to participate. That is not to say ultrarunning is easy, because it most definitely is not. However, by structuring training to address eight fundamental areas, I am confident anyone can reach the finish line of an ultramarathon event within the cutoff time, and have fun doing it.

(Link to Article)

Outside Online: Want To Eat Like An Elite?

The Secret Foods Elite Athletes Eat // Outside Online
Frosting! Cookies! Peanut butter! It's all fair game during long days of racing.
By: AC Shilton Feb 28, 2017

Clare Gallagher, who won the 2016 Leadville Trail 100, began her ultrarunning career while undergoing a teaching fellowship in a rural corner of Thailand. There wasn’t a single sport-specific gel packet or PowerBar within a hundred-mile radius of her town. Gallagher, now 25, improvised, sucking down Coca-Cola, Thai milk coffee, pure sugarcane, and lots and lots of packets of sweet sticky rice.
Not only did Gallagher feel fine eating this unorthodox combo, but she also started kicking ass, winning her very first ultra. Now, when Gallagher looks at the prices of sports nutrition products, she rolls her eyes: “Westerners are so self-righteous with our extravagant nutrition strategies that cost more than a month of student loan payments—for one race,” she says.
 
Plus, gels, bars, and powdered sports drinks are not exactly fine dining—especially in large quantities, when it feels like your taste buds are being assaulted by pure sugar. This is why more endurance athletes these days are eating real food while training and racing. “It gives me something to look forward to,” says ultrarunner Dylan Bowman of his favorite salted fudge brownies.
 
We caught up with six athletes to hear about their favorite unorthodox fuels, and then asked Cara Anselmo, a New York–based registered dietitian to weigh in on what, if any, benefits these foods might convey. (A necessary disclaimer: Not every workout requires this kind of fueling. If you’re going out for under two hours, we suggest you stick with water and maybe a gel.)

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Wednesday, March 1, 2017

Active.com:Only Eight Of 'Em, Huh?

8 Ways to Piss Off a Runner
Caitlin Chock/Active.com

Although many runners are high on endorphins thanks to all those miles logged on the roads, trails and tracks, there are a few situations that can turn that happy mood into a sour one. Here are eight sure-fire ways to piss off a runner (details in link...)

Tripping a Runner

Hogging Lane One

Delaying Their Run

Pointing Out When They Can't Run

Delaying Post-Run Food

Provoking the Injured Runner

Calling a Runner The "J" Word

Inflicting the Jeans Debacle

Monday, February 27, 2017

I Run Far via Outside On-LineWhen Stopping After A Hundred Miles Is A Bad Day

Courtney Dauwalter breaks US 24-hour record at Riverbank One-Day
Riverbank, CA -- Race director Jon Olsen hosted the (Riverbank One-Day) event on a brand-new track with the promise of “on track for drama to unfold.”

Already assured a place on the U.S. 24-hour team that will compete at the IAU 24-Hour World Championships in Ireland in July, Courtney Dauwalter seemingly had little to gain here. Still, riding a recent hot streak, Dauwalter struck while the iron was hot and scored a new American record for 24 hours. Dauwalter ringed the track over and over to collect an even 250 kilometers, or 155.343 miles. The total haul was more than three miles better than Sabrina Little‘s previous American record, and only five kilometers back of Mami Kudo’s world best. With Katalin Nagy, Traci Falbo, Jenny Hoffman, and Pam Smith also on the U.S. 24-Hour Team, the Americans will be heavy heavy favorites in Ireland.

Second overall, Rich Riopel finished with 151.86 miles to run his way on to the U.S. men’s team. His qualifying mark currently ranks fourth. The qualifying window is set to close April 1. Already on the U.S. team, Bob Hearn was third overall with 144.41 miles.

The star of December’s Desert Solstice race, Gina Slaby totaled 132.72 miles. Pam Smith stopped after 100 miles.

Sunday, February 26, 2017

Washington Post:Tightness Can Help Runners!

They say runners need flexibility, but you may be surprised at the latest thinking

BLUF: Dynamic warm-ups, range-of-motion work and strength training may keep you running better and for longer than static yoga poses.

Amanda Loudin, Washington Post, February 25

For years, runners have believed that their sport makes them too tight and that they should turn to yoga to lengthen their muscles, become more flexible and thereby develop into better runners. It turns out, though, that the opposite may be true: Coaches and physical therapists now say that bending like Gumby may, in fact, cause problems.

“When it comes to running, flexibility is overrated,” says Steve Magness, author of “The Science of Running” and cross country coach at the University of Houston. “Research shows that if you are too flexible, you are a less efficient runner.”

As Magness explains it, our muscles and tendons are designed like springs. As our feet hit the ground during a run, those springs release stored energy and propel us forward. If the springs aren’t tight enough, they can’t do their jobs properly.

Some research has touched on this in the past, but the idea that tightness can help runners is getting a new look in this era of yoga popularity. A 2010 study of eight distance runners looked at their overall running economy relative to flexibility.

The participants performed the classic “sit and reach” test before running, and their oxygen uptake was assessed. “We saw that those who were most flexible were the least efficient,” says Tamra Llewellyn, an assistant professor of health and human performance at Nebraska Wesleyan University and a co-author of the study. “Those with lower flexibility had greater elastic energy storage in their muscles and didn’t use as much oxygen.” In other words, their muscles could do more with less, allowing them to get more out of each stride at a lower level of exertion.

Yet the perception persists that more flexibility — even as much as that of a yogi — is better for runners. “It’s a myth we’ll probably fight forever,” Magness says. “We’re all taught from a young age to stretch to improve flexibility and performance.”

Running coach Jason Fitzgerald of Strength Running, a Denver-based coaching service, says he sees this notion everywhere: “People get the idea that runners need the flexibility of gymnasts, and it’s just not true. You do need the right amount of flexibility to go through the range of motion for your sport. But you don’t need advanced yoga moves to get it.” As Fitzgerald explains, running requires only a limited range of motion, all in one plane. Stretching and yoga aim to increase that end range, which is more than necessary for running.

Instead of seeking extreme flexibility, says Gene Shirokobrod, a physical therapist in Maryland, runners should focus on exercises that target abilities that need improvement, such as strength and range of motion. Those attributes are different from flexibility, and they’re more important for runners.

Shirokobrod says “there are broad concepts in running that help ward off injury and improve running efficiency, such as ideal hip extension, glute strength and sufficient ankle mobility,” he explains, “and for some reason, runners often skip this work.”

Range of motion is the ability of joints and muscles to move well and far in a given direction. Runners, for instance, benefit from good hip extension because this is the origin of most of a runner’s power, allowing them to push into and off the ground, Magness says. Hip flexibility, however, is simply how far a muscle can be stretched in a mostly static state. If runners stay injury-free, odds are their range of motion is just fine. “You should be striving for the range of motion that your event requires of you,” Magness says. “As long as you have that, there’s nothing to worry about.”

He encourages runners to swap out more-static yoga-type moves intended to improve flexibility with dynamic movement. A 2015 study showed that a dynamic warm-up enhanced performance in a small group of well-trained middle- and long-distance runners. Dynamic exercises performed in the 10 minutes just before running prime the body to go through the required range of motion.

A dynamic warm-up routine, Fitzgerald says, can include such movements as lunges, high-knee skips, squats and sideways leg swings.

This is how 58-year old Mike Fronsoe, a retired pharmaceutical sales rep from Florida, helps ensure he has the right range of motion. “I use a dynamic routine” of about 20 different exercises, he says. On days when he’s strength training, he adds weights to some of those moves.

Since starting the routine about a year ago, Fronsoe says, he has had his first solid year of injury-free running, which has also helped him increase his mileage.

A small 2006 study of soccer players by Alain Aguilar, a lecturer at the Department of Exercise and Sport Science at the University of North Carolina at Chapel Hill, compared the value of dynamic warm-ups with traditional stretching and with no warm-up at all. The results showed that the group who performed the dynamic warm-up had better range of motion and muscle strength than the other two.

A dynamic warm-up might include a wide variety of movement, but it should always start with something familiar to the body, says Aguilar, whose 2006 study was done for his master’s degree. “It should be low-level movement similar to [what you use in] your specific sport,” he explains. “It could be things like walking lunges, inchworms or leg swings, and progress from there to some short, progressively faster run intervals.”

This dynamic work can be especially important for runners who spend much of their days sitting at desks, where hip flexors, which help hips achieve full range of motion, can become shortened and where glute muscles can grow weaker due to inactivity. “Many rehab exercises like donkey kicks, lunges and fire hydrants work well here,” Fitzgerald says, “because they wake up the muscles by putting them under some tension.”

He says he guides his running clients toward a “sandwich” approach to training. “I encourage them to spend 10 to 15 minutes with a dynamic warm-up, followed by their run and then some sort of cool-down routine. The cool-down post-run is where some light yoga movement can be a nice way to end an easy run.” Here yoga can bridge the gap between fast-paced movement and a return to a sedentary state by providing a light cool-down.

For those still intent on stretching before running, Matthew Sedgley, a primary-care sports medicine physician with MedStar Health, sums it up like this: “Dynamic as your warm-up, static as your cool-down and never ballistic — bouncing — stretching.”

None of this is to say that yoga isn’t good for you, especially for overall health. Its benefits can include lowered stress levels, improved balance and better sleep, in addition to greater flexibility for those who need it. But for a runner, the dynamic warm-up, range-of-motion work and strength training may keep you running better and for longer.

Saturday, February 25, 2017

Outside Magazine/Here's Why We Live Where We Live...Right?

Comebacks to Your Best Winter Running Excuses
Nice try. We've heard it all before.
By: Martin Fritz Huber Feb 22, 2017

Ah, winter! The season for hot chocolate, pond hockey, and excuses for skipping your run. Granted, even when the weather is mild, it’s not hard to convince yourself that staying in bed an extra hour is a better idea than that sunrise eight-miler, but the cold season is what separates the runners from the wannabes.

Of course, you already know this. But everyone has that friend and sometimes running partner who wants to go into hibernation from December until March. To help you persuade (or shame) your reluctant running companion to get out the door, here are a few suggested responses to some of the most common seasonal excuses for staying on the couch.

“It’s too cold to run.”
Sorry, but in an age when people go surfing among icebergs, that excuse just doesn’t fly. Put on a damn hat and some gloves (and if we may make a few suggestions).

“I don’t want to get hit by a car that skids off the road.”
Me neither. That’s why I’m happy we live in the age of reflective gear. And remember: run against oncoming traffic.

“Running in tights makes me self-conscious.”
Embrace the shorts-over-tights look, if you must. If anyone asks, the shorts are for “extra warmth.”

“There’s snow and ice everywhere.”
Lucky you! Rather than a regular, dull old run, you’re getting a makeshift obstacle course race—complete with snowbank hurdles and ice hazards—as part of the deal. You may not be able to sue an international event company if you hurt or kill yourself, but the kind old lady down the street who forgot to salt her sidewalk is fair game. Or just invest in shoes with better traction.

“I don’t want to get sick.”
Then drink kefir, dress appropriately, and get plenty of sleep. Also exercise—that is, go running.

“The days are so short, and I don’t like running in the dark.”
Unless Nosferatu is your next-door neighbor, there’s no reason you can’t just buy a headlamp.

“What if I get hypothermia?”
Unlikely. But if it happens—and you survive­—you’ll have excellent story material.

“Winter is a time for indoor sports!”
The way things are going, we might all be living underground soon anyway, so you better get outside every chance you get.

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