Run a Faster Race This Weekend

Running faster means working harder, and improvements obviously don't happen overnight. But if you're shooting for a PR, you could shave some seconds or maybe even minutes off your finishing time with smart strategies that have little to do with your fitness level. Whether you're doing a 5K or a marathon, here are some tips to try during your next race:

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Source: http://running.about.com/b/2010/10/21/run-a-faster-race-this-weekend.htm

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Why Trainers Say 'Slow Down' (Wall St Journal)


Ultra-goddess Julie Fingar was featured in the Wall Street Journal yesterday in an article about overtraining. Some fascinating stats on exercise-related anorexia too - 50% of women in endurance sports? That's scary. Definitely worth a read.

Why Trainers Say, 'Slow Down'

By KEVIN HELLIKER

When his running coach implored him to take rest days, Bill Carr didn't listen. Slated to run a 100-mile ultramarathon this month, the 36-year-old cranked up his workouts over the summer, running more and harder miles than his coach recommended.

Running coach Julie Fingar guides Bill Carr, who ran too much and injured his ankle, in drills at a Twin Rocks trail near Folsom Lake in Granite Bay, Calif.

"I wanted to make sure that I got to the event fully prepared," he says. But Mr. Carr won't get to the 100-miler at all. Last month, his ankle sustained an over-use injury during a workout, sidelining the Rancho Cordova, Calif., project manager for a vision-benefits company.

"Type A personalities will increase their training load until something backfires," says Julie Fingar, Mr. Carr's running coach, who says her biggest challenge is convincing her clients to take an adequate amount of rest. "In their minds, taking rest means they're not working hard enough."

Today, says Mr. Carr: "I'm taking Julie's advice and starting to cross train."

Roughly 10% of athletes preparing for an endurance event are training too hard, estimates Jack Raglin, director of graduate studies at the Indiana University's department of kinesiology. Research in the field has shown that injury rates rise as runners increase their weekly mileage. Besides injury, excessive training can contribute to or cause major depression, loss of sleep, anorexia and sometimes death.

"The overtrained athlete is so fried by race time that he either performs very poorly or can't perform at all," says Dr. Raglin, who specializes in overtraining problems.

A more-is-better mentality permeates the endurance-exercise culture. Novice runners in particular tend to think that finishing a marathon requires no end of training. In fact, however, under-training is rare. After all, more than 95% of marathon starters reach the finish line.

Statistically, the harder line to reach is the start line. Of the tens of thousands of Americans who pay as much as $180 to register for marathons, as many as 25% fail to make it to the race. Injury, illness and loss of motivation as a result of overtraining are major reasons for this.

Coach Julie Fingar guides Bill Carr on abdominal exercises to break up the pounding intensity of running.

But moderation is a hard message to promote among runners determined to reach extremes. For such athletes, no matter how conclusively science may prove the value of rest and recovery, the culture of endurance sports lionizes those who seemingly never rest.

"In running circles, there is huge pressure to do big mileage, to do the big training, to do the biggest races," says Sandra Ross, a 47-year-old runner in Auburn, Calif.

It also can be difficult for runners to know when they are training too hard. One red flag, sports-medicine specialists say, is an intensifying obsession with performance. Exercise, after all, is supposed to be stress-reducing, and amateur competitions by definition are recreational. Yet marathon fields are populated with runners who are visibly stressed out about whether they'll set a personal record or win their age group.

To head off overtraining, some coaches urge athletes to remain alert for the point at which greater doses of exercise cease to produce improvement.

"The body responds beautifully to the right schedule of training stresses," Lynn Bjorklund, who in 1981 set the still-standing female course record for the Pikes Peak Marathon, wrote in an email. "However, too much stress and not enough nutrition or recovery pushes your body toward injury and illness. You need to stay in that zone of just enough, and that takes a very high tuned and honest appraisal of yourself."

Ms. Ross, the California runner, says that for years she would suffer injuries while training for marathons. To help pace herself, Ms. Ross hired Ms. Fingar, the running coach, who enforced rest days, cross-training and trail-running as a lower-impact alternative to pavement.

The discipline paid off, and this summer Ms. Ross completed a 100-mile race. That accomplishment wouldn't have been possible if she hadn't resisted the impulse to match the weekly mileage of her younger running partners, she says. "If I ran as much as they do I'd be faster. But as an older runner I need more rest, and I also have a child, a husband and a career," says Ms. Ross, who works as an environmental consultant.

Overtraining can contribute to exercise-related anorexia, a potentially fatal syndrome that strikes nearly half of all women in so-called lean sports such as running, according to a book published this year, "Eating Disorders in Sport."

"I was diligent about cutting down the calories and increasing my workout schedule. The pounds fell away and it seemed to result in better racing," recalls Ms. Bjorklund, who says that soon after setting a Pikes Peak Marathon record she entered a hospital near death from anorexia.

"It is easy to think that if a little is good, more should be better. After a period of time, however, I would always crash and be forced to cut back," the 53-year-old wrote in an email.

Ms. Fingar, the running coach, says that early in her athletic career she was prone to overtraining and exercise-related anorexia. As a result she says she studies her clients and friends for signs of chronic fatigue, depression, compulsive training or privation. "It can be really destructive," the 35-year-old says. "When someone becomes addicted in a non-healthy manner, all other things suffer?work, family, friends and of course their performance."

Ms. Fingar says she tries to set an example for her clients. She refrains from aerobic exercise one day a week. Often, if she listens to her body instead of her mind, "I'll realize that I'm tired and I'll take another day," she says.

When training for an ultramarathon, Ms. Fingar runs about 70 miles a week, far fewer than the 100 miles that many other ultramarathoners log weekly. But unlike some other runners she is rigorous about cross-training weekly in the pool, on a bicycle and in yoga and Pilates studios. She says this training offers a break from the monotony and physical pounding of running, and provides flexibility, enhanced aerobic fitness and a strengthening of core muscles.

"Especially with trail running and endurance events, you need upper-body and core strength to ascend and descend the hills," she says.

Source: http://runtrails.blogspot.com/2010/09/why-trainers-say-slow-down-wall-st.html

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One more 4.4 mile run, but further south than where I've been running

I drove to the East Pavilion, the location of the water fountain that I've been using, and ran south for 2.2 miles. I followed the new part of the Jordan River Parkway across the river and south to a non-vehicle bridge that connects playgrounds in the cities of Draper and Riverton. I didn't carry water with me and didn't have a drink until I was finished with the run. I also didn't do any sit-down rests because there weren't any benches on the new path. I used a ratio of 95/66 left-foot steps for running and walking for most of the run, but I got tired during the last mile and changed to a ratio of 45/60-70.

It was nice to have a new path to explore. Eventually, I'll be able to start at 9800 South (my usual starting point), and go further south than I did today, but for now I'll have to park at the East Pavilion in South Jordan or the large playground in Riverton and go south.

It was another beautiful day for running. Eventually the snow will come, so I'm really enjoying my running in these beautiful days.


Source: http://feedproxy.google.com/~r/OldManRunning/~3/FOOqZD9Owk8/one-more-44-mile-run-but-further-south.html

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Does Music Give Runners an Advantage?

Tens of thousands of runners will be participating in the Chicago Marathon this Sunday and I think it's a safe bet that at least half of them will break out their headphones at some point and listen to some tunes. Headphones or other music listening devices used to be banned in marathons (though some races were lax about the rules) up until a couple of years ago, when the USATF lifted the ban for everyone except those competing for awards and prizes.

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Source: http://running.about.com/b/2010/10/08/does-music-give-runners-an-advantage.htm

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Products I Want to See - 2XU Ice Recovery Pants

In my on-going attempt to give product feedback/ideas to our favorite outdoor manufacturers (see the iPod t-shirt, brush guards, and the ever-popular Nut-Tsak), here's a new one that I would love to have. Let me know what you think!

If you like the idea, please link to it from your blog and feel free to add any thoughts on design or use. My hope is that if 2XU, Sugoi, Brooks, North Face, etc., see a thousand bloggers linking to it, the market demand will be clear. My goal is simply this - get some new cool toys on the market!

Product Idea - 2XU Ice Recovery Pants


I'm a big fan of ice baths for post-race recovery, but getting in and out of that tub is a bit of a chore. Not to mention my "family jewels" are not always big fans of the 15-20 minute soak (and are known to retreat into the body cavity on occasion). Is there a way to get the ice benefit without having to jump in the tub? Similarly, I swear by compression garments for post-race recovery. So why not combine the two?

The 2XU Recovery Pant is a compression garment with pockets for ice placed over the major muscle groups, as well as the joint areas that often need post-race attention. These could be filled with ice, or 2XU could even do a partnership with Blue Ice or another recovery ice vendor to have units that slip into the pockets perfectly. It's a similar idea to an ice vest.

I sewed a couple of pockets into a pair of my compression pants to mock up a prototype. It works well, although you definitely can't be walking around too much. For outdoor use, I put straight ice in the pockets and let the cool water trickle down my legs. For indoor use, I put the ice in sealable sandwich bags.

Got an idea for an improvement? Feel free to leave a comment!

Source: http://runtrails.blogspot.com/2010/08/products-i-want-to-see-2xu-recovery.html

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Whirlpool Ironman 70.3 Steelhead

Lets dispense with the formalities right off the bat... Although not a blazing time by any stretch of the imagination and no where near a slight threat to anyone on the course last Saturday,  I still PR'd!  And because my goal coming in was to beat last year's Ironman 70.3 Augusta time, I am happy!
I came in race day with a plan.  I tried, for the most part to follow the plan.  Because plans need to be flexible, I was forced, at times to make certain adjustments which had I not, I would probably still be out there somewhere on the course.

REGISTRATION
We arrived in what we had thought was plenty of time.  Registration opened at noon.  We were there at 11AM... or so we thought.  The time zone had changed on us and we didn't realize it.  It was already noon. We were now on EST. Good thing we were there early because the line was already huge.
The registration could have used a bit more help.  A bottle neck was created due to only two people checking ID's at the front desk.  Once you passed this point it went smooth and fast.
"Course Talks" were scheduled every 90 minutes.  We waited for the one at 1:30pm.  In the mean time, we had pasta lunch provided to the athletes by Pizza Hut.  It was great!
Biggest news to me was the fact that this is a WTC and USAT sanctioned event.  No big deal except they kept emphasizing the difference in the drafting rules.  4 bike lengths.  They would be very strict on this.  Also, men would have to wear tops on the bike and the run.  They would be very strict on this.

EXPO
Other than the Ironman shop, there really was not much to get excited about.

BIKE RACKING
 We made it to transition around 3pm on Friday.  There was already a bunch of activity and plenty of bikes were being racked.  I have been accused of getting overly exited about the small things.  Finding my bike spot marked with not only my number, but also my name, was very exiting to me.  How cool was that?

 
RACE DAY WEATHER PREDICTIONS
The temperatures in the area had been very high, mid to upper 90's,  for the previous two weeks.  For race day it was predicted low 80's and 30% chance of rain.  The water temperature on Friday was 76º.

RACE DAY WEATHER
We left the hotel at 5am.  Started raining about 5:05.  The temperature was cool, verging on the side of cold.  The wind as a bit gusty, the sky was covered with heavy clouds.  It did not look pretty.
At transition everyone was talking, including the PA announcer about the big system coming over the lake.  They were keeping an eye on it.  The race would start as planned.

TRANSITION SET UP
One thing I learned is that you have to bring a "rain" plan to transition.  Even if you don't use it you gotta have one.  I did not!  I arranged all my gear under the only trash bag I had brought with me.  I hoped for the best, expected the worst.  I thought and just knew that I would have to do the entire event with wet gear.
I left my area as organized as I could.  Took my wetsuit, cap and goggles and headed to the starting line.  But it was still early, so I took cover under a passage way.  I was getting cold, wet  and felt miserable.  I think a lot had to do with nerves as well.
Most every athlete taking cover at this point was wrestling with their wetsuit.  I never realized how difficult it is to put on a wetsuit when you're wet.  Lesson #2 learned.  But when I finally got it on, I immediately started to warm up, and felt much better.
Now it was time to head to swim start.  Had thirty minutes to walk the one mile on the beach.

SWIM
I arrived at swim start when they were playing the national anthem.  Which mean that I only had four minutes  before my wave would start.  This was a blessing because it didn't give me time to dwell or think about things.  Just got there and off we went.
The wave was very large.  Must have been 50 to 75 of us.  Men and women.  I waited a bit to get a spot in the back and to the outside.
The water was wonderful.  Just the right temperature, I thought.  Clear as could be.  Could see the bottom of the lake the whole way.  It also rained the whole way.
I followed my plan to perfection, maybe a little to perfect.  I wanted to go slow and smooth.  It took me 52:02 to finish the swim.  I still need to work on direction.  This was the longest 1.2 miles I've ever swam.  I wanted to do the swim in 45 min.  I will keep this as my goal for future races.


T1
Taking of the wetsuit proved to be as difficult a task as it was putting it on.  Not sure if all the sand had anything to do with it, but it took me forever to take it off.
Getting the gear out of the plastic bag was another time consuming chore.  It had remained dry, for the most part.  But that didn't last, for it was still raining.  Total time in T1 was 8:38.

BIKE

It continued to rain for the first 15-20 miles of my bike leg.  Everything was wet. The wind was getting cold.  The roads were slippery and the bike didn't like that.  My socks were soaked and I wonder if I'd have to run with wet socks?  I remember thinking that I have to train sockless.  This would be helpful today.
After the rain passed, the skies cleared and the sun came out.  It wasn't much longer before I was dry.  Even the socks were dry so I was happy.  At this point I cranked it up.
The bike course was nice.  Lots of newly resurfaced areas. Flat for the most part, slight rolling hills here and there and no big hills (that I can remember) to speak of.  A good portion of the road, however, was not in good condition.  Lots of holes and bumps and debris .  Saw at least 15 athletes fixing flat tires.
Oh yeah, regarding the drafting rule... only saw one judge and he did hand out a red card.  There were several pelotons that passed me.  Although illegal, it was cool to see this.
The bike-in portion of the course was amazing.  Coming in with the course lined with people yelling and cheering was surreal.
Total bike time was 3:17:24 which was a bike PR.


T2
Not as slow as T1 but still slow.  6:33.  Trying to think back, I can't point at one thing which made it so.

RUN
After the run experience in Augusta last year, I ran the first mile or so very cautiously.  Feeling with every step, every muscle in my legs.  Wondering if at any minute I would cramp like I did before.  It did not happen.  When I realized that my legs would be okay, I set in my pace and went off.  And then there was the first hill.  A big, steep, long hill.  Made it up, no problem.
The course was nice and well supported.  Plenty of water, sports drinks, gels, fruit, ice, etc.
I ran the course as I had planned.  Slow and steady.  Walking only through the water stops.  Took an ice cup at each along with water on one and sport drink at the next.  The ice I carried with me to help me stay cool.  It was hot at this point.
The course took us through two loops of the Whirlpool campus.  Outside the campus, you would turn right.  Right into another mother of a hill.  Twice!  Walked up half the hill both times.
As I kept track of my time, I knew that if I could just crank it up, I could make my goal time of under 7.  Every time I did so, I would feel like I would loose my legs, so I gave up on the under 7 goal and went for a PR.
The road to the finish line was also lined with people.  Everyone yelling and screaming and encouraging everyone.  You would hear your name being yelled.  That was cool!
Total run time was: 2:43:57 which was a run PR.

OVERALL
As I made the final turn towards the finish line, I saw the official time clock.  I knew then that I had my PR.  Nothing else seemed to matter.
Total overall time was:  7:08:34.  A PR by 11:11.


On a scale of 1-10, I would have to give this event a 9.  The support throughout the race was fantastic.  The volunteers, staff and organizers did an outstanding job.  My hat's off to them!

Would I do this one again?  You bet!

Source: http://www.triathlonat55.com/2010/08/whirlpool-ironman-703-steelhead.html

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