Signing Up for 2010 Marathons

This may seem a little early in the season to be thinking about, but there have been a number of reports of marathons planning to filling up early because of cutting back on spots based on last year’s increased attendance. There are also early marathons (such as Grandma’s in Duluth in June) as well as lottery marathons (New York City marathon’s lottery cut-off in March) that will close before people start putting their outdoor running shoes on again in the spring. Little Rock has only 200 spots still open and Napa Valley 300 spots. So if you haven't registered yet, it's time to do it.

Since this is Friday, and you’re just catching up with your newspapers and blogs, here are the links for either looking at, or entering into some top marathons around the country: (If you are looking at setting a Personal Record for your marathon, I have listed the Top Five Marathons listed by Marathon Guide as the fastest finishing times for all marathons with an asterisk *)

Little Rock (March 7th)

http://www.littlerockmarathon.com/Registration/

Napa Valley (March 7th)

http://www.napavalleymarathon.org/

Lincoln (May 2nd)*

http://www.lincolnrun.org/marathon.htm

Brookings, SD (May 15^th)

http://www.brookingsmarathon.com/

Fargo, ND (May 22)

http://www.fargomarathon.com/

Grandma’s – Duluth, MN (June 19th)

http://www.grandmasmarathon.com/

Twin Cities (October 3rd)

http://www.mtcmarathon.org/

Chicago (October 10th)

http://www.chicagomarathon.com/cms400min/chicago_marathon/

Steamtown (October 10th)*

http://www.steamtownmarathon.com/

Denver (October 17^th)

http://runrocknroll.competitor.com/denver

Detroit (October 17^th)

http://www.freepmarathon.com/

Cape Cod (October 31th)*

http://www.capecodmarathon.com/

New York City (November 7th)

http://www.ingnycmarathon.org/

California International Marathon (December 7)*

http://www.runcim.org/

Tucson (December 12^th)*

http://www.tucsonmarathon.com/site3.aspx

Running on a Cruise Ship

Just getting back from a family trip on a cruise ship through the Bahamas that kept me off the grid for over a week. The experience gave me a chance to give some good tips when trying to find a way to keep in shape while on vacation.

First off, I'm not advocating that if you have plans on taking a cruise in the coming months that you must plan on running to keep yourself in shape. There is nothing wrong with taking off a week of downtime. You need keep a balance so that you don't burn out.

But for anyone looking for tips on staying in shape through a week on a cruise ship, here are some good tips.

All good cruise ships will have a running track, many with the red stripe painted right on the deck. You will need to remember that walkers share this running track with you. Most times this running track is on one of the top decks, away from the cabin decks or party areas for obvious reason. Take note to try to remember the following when accessing the track:

-Run before or at the time of the sun rising. Most times this is early in the morning and few folks are out there using the decks for their walks, or at least not a lot of them.

-Walkers have the right of way unless this is solely designated for running only. So don't lose patience with those that are keeping in shape by doing their morning walk.

-Also, you will find that if you are docked and people are out or preparing for their excursions, that the running track will be more open than other times of the day.

-Don't even think of speed during this week. Even if the track is completely open, there are way too many turns and closed spaces where you can hurt yourself. Consider this as part of your vacation downtime.

Other ideas for keeping in shape:

-I did a couple of walks when I went into the small towns on my excursions. You get to see a part of the city that guides don't normally take you to, and are away from the main streets/stores that they are trying to take you to. I'm pretty sure I ended up seeing homes where the drug cartels hide (at least the German Sheppard's and security gates gave this effect). But the view from the town of the hills right outside the town gave me a view I wouldn't have got without actually living there for a while.

-All good cruises have spinning classes, yoga, weight rooms, etc. to plug in an hour here and there, not really too hard to find an activity you'll like.

-I know some of you are wondering why I haven't brought up running on a treadmill while on the cruise. My experience has been that it has been difficult for me to take advantage of treadmills when on a cruise. When the ship is cruising (moving) the motion of the water tend to make me run into the hand rail on the front of the treadmill just to keep my balance. One of the only times I got sick on a cruise was from this constant 'catching myself' and then trying to get back into a rhythm of running. When the ship is docked, I still felt a rolling motion on the treadmill. It could be something with the way I run, but the treadmill is my last choice. But weather may give you this as the only option.

Anyway, hope you find this helpful if you are fortunate enough to have a cruise planned in the coming year.

What is the best MP3 player to run with?

I'm getting feedback on the music that runners are listening to, but I'm also interested to see what type of MP3 player that people use. The market is flooded with them.

According to Consumer's Search, here are the five best MP3 players for runners:

-Apple iPod Nano

-Apple iPod iTouch

-Microsoft Zune HD

-Sony X Series Walkman

-SanDisk Sansa Clip+

They didn't include the iPhone, but I think that they probably would put that in the –Apple iPod iTouch category. I actually ran with that for a while, but would always forget to put it in Airport Mode, so I would either get the phone call or 'Ding' when a text or email would come in.

The Apple iPod Shuffle also didn't make this list but I have hear that with its 'speak to me' function that announces songs, playlist, etc. that it has been a favorite for a lot of people.

I've tried the Zune but I couldn't get used to the music manager. In fact whenever I run into a music manager that you need a 48 page (or more) manual, I am automatically turned off. Simple is better.

Although I'd tried a number of MP3 players, I've always come back to the Nano. It's changed over the year in style and size but its function has remained pretty consistent (except for adding radio, Genus Playlist and now video). It's simple, can hold up to 16G of songs, and I have played with the video function on it, but seriously does anyone really watch movies on this thing?

I also own an iPod iTouch, but that is for watching movies, playing at parties, fishing trips, vacations, etc... I have separated my active parts of the days between the two players in this way. If I'm driving, doing something around the house, or taking a walk, it's the iTouch. Nano gets all my running time.

That also dictates what I put on each player – Audiobooks, Movies, Music, Podcasts, Pictures, and Games and of course, Apps – end up on the iTouch. The Nano only gets music and the occasional Audiobook or Podcast series that I am following that week.

But I'm interested to see what other use to listen to music when running. Or even from the purist that believe you shouldn't listen to music when you run. Either way let me know your preferred MP3 player and I will get a tally out to all readers.

By the way – starting Saturday, I will be publishing a 12 Week Blog on preparing to run a sub-2 Hour Half Marathon. If you're interested, look for it each Saturday afternoon, when I will give you the 'To-Dos' for that week schedule in getting you ready for a Spring Half Marathon.

Keeping a Running Journal

I have a confession to make. I am obsessive compulsive about keeping my daily runs/activities in only one type of Journal. No other brand, manufacturer, or other book will do it for me. I have a yearly Journal that go back to 1983 on the shelves in the basement and the first ten years were Running Journals from MDRA (Minnesota Distance Runner's Association), from Runner's World (they used to give you a free one with a year's paid subscription), and ones from Racer's Edge. I even tried an on-line running diary (which I paid a 3 year subscription for and didn't make it six months of keeping it up-to-date).

If you're not keeping a running journal, you are missing out on a great resource as you develop your running as a life habit. There are times that it will feel like we are not getting better and a running journal has a great impact on putting that into perspective. There are other times where you may get sick or injured, and a journal will give you a record so that will give you clues on what could've caused it. There have also been running years where you hit a bunch or PRs (Personal Records) and this written record will show you how you did it. It's like finding a great combination of ingredients for a new dessert and having the only recipe book.

So what should every good running journal have a record of? Here's what you should look for when selecting a journal:

-Day of Week/Date/Time of Day

-Weight

-Heart Rate – Resting/Training Heart Rate/Low High ranges/Average

-Miles/Distance ran that day

-Temperature – Type of Day (Sunny, Cloudy, Humidity, Dew Point, etc.)

-Pace – minutes per mile

-Time – how long did it take you?

-Course – that you ran that day

-Comment Section

-Form: Wire Bound Paper Back that you keep in your gym bag.

Other optional information:

-Rate how the run went A through F

-Mileage to date – weekly, monthly, YTD

-Shoes – if you wear multiple pairs or how many miles YTD on these shoes

Appendix with training plans for various distances, pacing charts, wind chill temperature index and heat stress index, and other running information quick information charts.

So, this brings me back to the journal that I keep. I tried a number of them. The online ones, I found difficult because you are limited to the program's flexibility. I also like to compare one year to another and there is something about being able to hold each of them when taking notes. The paper ones can also be limiting if it doesn't have the items I have listed above.

My choice is The Runner's Training Diary by Coach Bob & Coach Shelly Glover. $10 and change on Amazon.com. I offer this not as the only journal you should buy just my own personal choice. You need to find one that meets your needs. But I strongly encourage you to start keeping a journal now if you haven't already. The feedback that you get from this will become invaluable to you in future years.

Review of ‘Racing Weight: How to Get Lean for Peak Performance’ by Matt Fitzgerald

Just finishing Matt Fitzgerald's 'Racing Weight'. A lot of good information contained within the covers from Fitzgerald. Here's the publisher's description: "Endurance athletes are weight-conscious and given the miles and hours spent training, there's a lot at stake. Weighing in just five or ten pounds over the ideal weight can dramatically impact race results. Author Matt Fitzgerald shows athletes how to identify their optimal weight and body composition to realize their goals. This 5-step plan to get lean is the key to faster racing and better health. With tools to improve diet, manage appetite, and time important nutrients, Racing Weight will inspire and equip athletes to make the subtle changes they need to start their next race at their optimal weight."

As I read through the chapters, I found myself seeing a lot of 'Eureka' statements, those that your gut (okay, pun intended) tells you that you knew. It's great to have a book that pulled all the issues together. I would give it 4 out of 5 stars because of its easy read and easy steps to follow. The only complaint I had was that it isn't in Kindle format, which I did submit a request to the publisher to change.

The 5-Step plan is improve your diet quality, balance your energy sources, time your nutrition, manage your appetite, and train right. I found his best information in timing your nutrition (eat 25% of your daily calories in the first 30 minutes of you waking up) a section that tells you what the pros eat, and the truth about supplements. His Appendix has something most running books are missing: strength training for runners, swimmers, and other sports. I have longed for a section, or even book on this, and most that I've read have always come up short. This one didn't.

I have to admit, I skimmed the recipe section. If there are more than 3 ingredients, I'm not going to take the time to make it. But he does give sample menus that you can pull out of anyone's refrigerator. I enjoyed his emphasis on thinking of what you eat and when to eat it. We've all heard it; it takes 30 minutes before you brain catches up with your stomach and tells you to stop eating. But he gives you some skills to try to make that connection happen faster.

Again, we all know that 10 lbs over an ideal weight slows us as much a minute per mile (for each ten lbs.). What I like about his approach is to stay away from the quick weight loss plans and emphasis on making a 12-24 week commitment to a better weight. It's a habit that we can translate into a better weight for a lifetime.

Improvement that can we expect to achieve in a given running season

After reading my blog on the amount of mileage needed to achieve a good running time, I received an email question on how much can one person expect to improve in a given season or year?

Quick answer, ten percent is probably the max. I say probably because if you are new to running, say 2 years or less, each race you run could be 5 to 10 percent better than the last until you finally settle in on your real 'max'. If you are an experienced runner, you would be ecstatic if you could achieve a ten percent increase each year.

What do I mean by ten percent? Ten percent would be in relationship to time. So let's say that your last Half Marathon was 2:12:00. The total minutes for this distance are 132 minutes. Ten percent of this total is 13.2 minutes. So an improvement of 10% would be 132 – 13.2 minutes = 119.8 minutes (or 1:59:48). So running a sub 2 hour Half Marathon at the end of a season after running a 2:12 marathon in the beginning of the season is possible. Possible but not without a focused determination to achieve it with a dedicated plan.

It's never a bad idea to set two goals at the beginning of a season. I always have two goals based on my first race. The first one is a 5% increase and the second is a 10% increase. Early in my running experience the ten percent goal was achieved easily. Now, I'm happy if I can achieve the 5 percent. Some of that comes with age, but I account for that by using my best time early in the season to now determine what a realistic 5 and/or 10 percent should be.

Don't set yourself up to fail by setting unrealistic goals. Give yourself a goal that is challenging but reachable. It will keep you looking forward to your runs instead of dreading them.

How many miles for the consistent runner?

We've already talked about establishing goals for the beginning runners; let's discuss what mileage goals should be for the established or consistent runner.

A consistent runner may not need any advice on this front. He or she may have a routine down that they just follow. As I stated in the beginning runner's section, anything more than 15 miles a week, is running for more than the health benefit that you get from running. That's totally understandable. What I'm addressing is the question of how many miles should I run to maximize my potential.

I've followed countless running schedules, mileage guides, and program plans. After years of following various plans, I've found that one of the oldest plans is still the best.

Bob Glover wrote a Running Guide back in the early 80s that used calculations from thousands of runners, their race times and their programs. He found a simple calculation to use to run your best race. Here's the formula:

((Total Race Distance / 3) x 7)) = total mileage per week needed to maximize performance.

So let's walk through a distance and run through an example. The Marathon is 26.2 miles. So 26.2 / 3 = 8.7333 x 7 = 61.13 miles. So if you want to run your best marathon time, you need to run 61.13 miles a week.

For the Half Marathon, it's 30.57 miles. 10 miler – 23.33 miles. 10K – 14.56 miles. 5 miles – 11.67 miles. 5K – 7.25 miles.

Does this mean you have a guarantee of a best time in your next race if you follow the total mileage? No, not unless you also mix in speed and tempo/endurance runs as part of the total mileage. But what this is saying is that unless the base you are running [amount of miles] meets the above calculated amount, you chances of achieving your best time.

I will have future blogs on the other elements you need to achieve best times for certain distances. But you know what the total weekly miles you need to achieve your best.