Runners Lounge

Extra, Extra - Run All About It!

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported on Fitsugar.com on July 2nd, celebrity trainer Harley Pasternak has been putting actress Jordana Brewster through grueling treadmill workouts despite her knee injury which prevents her from actually running. Devising a workout that provides similar benefits to running, Pasternak has Brewster, "Putting the treadmill at an incline of 12...and climbing for 30 to 40 minutes" three times a week. Pasternak's Fast And Furious (Brewster starred in said movie) workout routine has proven successful for Alicia Keys, Eva Mendes and Halle Berry, and Brewster hopes to garner the same results (both in terms of fitness and Hollywood celebroty status!).

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Next Weekend's Marathons

Saturday, July 11th
Grandfather Mountain Marathon (Boone, NC)
Half Voyageur Trail Marathon (Carlton, MN)
Leadville Trail Marathon (Leadville, CO)

Sunday, July 12th
Missoula Marathon (Missoula, MT)

Monday, July 13th
Adventurecorps Badwater Ultra Marathon (Badwater, CA)

 

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported on Fitsugar.com on July 2nd, celebrity trainer Harley Pasternak has been putting actress Jordana Brewster through grueling treadmill workouts despite her knee injury which prevents her from actually running. Devising a workout that provides similar benefits to running, Pasternak has Brewster, "Putting the treadmill at an incline of 12...and climbing for 30 to 40 minutes" three times a week. Pasternak's Fast And Furious (Brewster starred in said movie) workout routine has proven successful for Alicia Keys, Eva Mendes and Halle Berry, and Brewster hopes to garner the same results (both in terms of fitness and Hollywood celebroty status!).

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, July 11th
Grandfather Mountain Marathon (Boone, NC)
Half Voyageur Trail Marathon (Carlton, MN)
Leadville Trail Marathon (Leadville, CO)

Sunday, July 12th
Missoula Marathon (Missoula, MT)

Monday, July 13th
Adventurecorps Badwater Ultra Marathon (Badwater, CA)

Tripping Over Myself: My 5K Play List

 

My 5K Play List

 

By Blaine ( Blaine's profile & Blaine's blog)

My latest 5K Race could easily be a playlist on my iPod. Here’s how my race went.

The days leading up to the race: Greased Lightning
I am determined to beat my 5K PR. My sights are set on two goals. 1. Beat the 15-year-old neighbor kid who overtook me in the last ¼ mile in last years race. 2. Beat my 5K PR. Even though I am training for a fall marathon, I have been working on my short distance speed and being able to pick up the pace down the last stretch.

Race Day: Guns N Roses-Welcome to the Jungle
Over 500 people are lined up for the 5K. It is a sea of runners because we are all crammed into a side street for the start of the race. The strollers are lined up in formation, the race walkers are set and the gun is about to go off (gun is metaphor for guy with his arm up in the air and as he slashes it down to the ground, he says “go”.) The race begins. The journey begins. The adrenaline is high.

Mile 1: U2-Where the Streets Have No Name
I’m feeling good about my pace. I did some light jogging and then some stretching before the race so that I would be warmed up and ready. The racers are falling into their paces. The pack has separated into the different speed sections. I am feeling pretty confident. I am also feeling that because of the adrenalin rush, I may have started faster than I was able to sustain. I ignore the street signs at each corner and allow myself to focus on putting one foot in front of the other.

Mile 1 ½: Life is a Highway-Rascall Flats
I’m feeling like this run is never going to end. I definitely started too fast. There is a water station coming up. Get a drink (bad idea) and wonder what would happen to my time if I took a few seconds to vomit on someone’s lawn. I decide it probably would kill any hope for a PR and the poodle that is barking wildly by the runners as they pass its house would probably attack me.

Mile 2: Metallica-Creeping Death
I see runners going the opposite direction as me. It’s a blasted turn a round. In a 3.1-mile race, who would do such a mean horrible thing as to rub it in my face that I’m no-where near as fast as the guys who are passing me. It’s even worse when they yell out words of encouragement. I envision myself picking up a small rock and throwing it at the next idiot who claps and tells me “good job” as he passes me going the opposite direction. My shoulder hurts and I’m definitely feeling like this race has turned into a marathon and no one told me.

Mile 2 ½: Dashboard Confessional-Reason to Believe
I can see the building where the race began and will end. I’m feeling like maybe I can just go a little further. There is some hope left in this world after all.  I don’t have any idea what my time is at this point and I really don’t care. All I care about it to keep running. Nothing else matters at this point…just finish the race and go home. The thoughts of what I might possibly fix for breakfast enter my mind. A couple eggs, maybe a smoothie or a waffle?

Mile 3: Cold Play-Speed of Sound
The race is almost over. The reservoir of energy has opened and I put everything thing I have into the final few moments of the race. My friend is next to me. I can’t remember if he falls in my age bracket or not, so I am focused on getting past that finish line first in an effort to place in my age division. It’s now or never…do or die.

The finish: U2-Beautiful Day
I finish the race. I’ve given it all I had. I hear my kids cheering for me at the end and my son giving me a high five and telling me my finish time. I didn’t even see the clock as I finished the race. I beat my PR by 58 seconds. My two daughters have volunteered to man the post-race food booth (free food for them) and I grab a muffin and some chocolate milk knowing that I absolutely left nothing on the table with this race. I turn back to the finish to cheer on the rest of my family members who ran or walked this race.
It definitely is a Beautiful Day.

 

My 5K Play List

 

By Blaine ( Blaine's profile & Blaine's blog)

 

My 5K Play List

 

By Blaine ( Blaine's profile & Blaine's blog)

 

My 5K Play List

 

Open Mic Friday: Meet the Beth, runner and professor

Today's guest has some of our favorite qualities--enthusiastic about running and family—although it is a bit unusual she loves her career she has built around crime!

A marathoner and triathlete, and a prolific blogger, but you still might be surprised what she considers her greatest running accomplishment.  She also discusses her non-running interests, and the running challenges and adventures she has her sights set on later this year.

We're sure you'll enjoy getting to know Beth, the Crim Prof.

Congratulations on completing your first triathlon.  Tell us how it went for you.

I had a blast!  The triathlon included a 500 meter swim in an indoor pool, a 21 mile bike ride, and a 5 mile run.  The day began with me oversleeping – this never happens – but I made it to the course on time.  The key to a successful race day is to pack the night before. 

The swim was slow but uneventful.  I felt like Chrisse Wellington on the bike – smiling away like a crazy person.  The run was the toughest part.  It was 80+ during the race, and the temperature topped out at 96 for the day.  It was hard to calm down and to find my running legs.  I just kept moving forward, and I did OK given it was my first triathlon. 

I am very excited for my next tri in July.  It will be my first open water race!  I have swam, biked, and run the race course already, so I am hoping I will be ready. 

And how do you think it went considering it was only 8 weeks after running a marathon.

I was pleasantly surprised at my performance at the triathlon.  As you mentioned, I had run the Go! St. Louis marathon 8 weeks before the triathlon, so I was worried in the beginning that I wouldn’t be ready.  I had run the Go! St. Louis half marathon the year before and the course is quite tough, and I was beat up after the race.  Luckily, I had a great marathon this year and recovered quickly.  In fact, I think that doing a lot of cross-training following the marathon actually helped me recover quickly.  It is hard for me mentally to go from 40-50+ miles before a marathon to the recovery workouts following a race; tri training filled that void and kept me from getting hurt or burned out. 

My best advice for tri training is to hire someone to help with swim technique.  My goal for the year was to learn how to swim.  I have always liked water and could swim a few laps, but I knew my technique was poor.  I now have a weekly lesson with Coach Carrie  and my swimming has improved markedly.  I also need more time on the bike, but I know that all of my running helped my endurance and leg strength on the bike.  With marathon training behind me, I had a strong base to build off on the bike.

You have a very interesting profession.  Can you tell us how you got into it and what you enjoy about it.

I have a great job!  I am an Associate Professor of Criminology and Criminal Justice.  I have the pleasure of teaching undergraduate, MA, and PhD students.  In addition, I do a lot of research on prisons.  Yep, in the office, I call myself the prison lady.  Most of my research involves inmates who have been recently released from prison.  I do a lot of statistical analysis to predict success on parole, and I work with agencies to develop effective programming so that men and women are less likely to fail when they return to the community. 

I have loved criminology for a long time.  Like a lot of people my age, I was really intrigued by Clarice Starling in the movie The Silence of the Lambs.  I went to the University of Wisconsin and studied Sociology and Behavioral Science and then moved on to Michigan State for grad school.  After being involved with research in Michigan, I was hooked.  I really love the creativity and flexibility of my job.  I also enjoy teaching and mentoring students. 

Royals or Cardinals?

BIRDS!!  I actually hated baseball until I moved to St. Louis, but baseball games are now one of my favorite summer activities.  I should say that I am also a huge football fan, and I do chat about the Packers quite often on my blog.  Watching college basketball is also a favorite spring pastime. 

With a blog name that refers to your boys, you’d better tell us about those young men.

I began my blog as a way to post pictures and document the growth of my two little guys.  They are just the best, and they keep me on my toes.  I also have another big boy in the house – my husband.  Luckily, all of our pets are girls, or I might go crazy. 

The boys like that I run.  It allows them so ‘nag free’ time on Saturdays and Sundays to watch TV and loaf around the house.  They have started to run a bit, and they like participating in fun runs.  Most recently, they came to cheer me on at mile 16 of the St. Louis Marathon.  I will never forget the moment when I saw them.  I came around the corner, gave them a huge hug, and went off yelling “I feel awesome”.  Nothing like the kids for a great mid-race boost. 

What are you most looking forward to about running for the rest of 2009?

I am very excited to run the Chicago Marathon this fall.  I start training on Monday, and I have a training plan that is tailored just for me.  My first marathon took place on an Air Force base, so there were very few spectators.  It rained cats and dogs at the St. Louis marathon, so little crowd support there.  I am really looking forward to the craziness of Chicago.  I am working to run a PR, but most of all, I want this to be a fun marathon.  I want to take in the sights of running in such a large event.  I have watched the Spirit of the Marathon more times than I would like to admit, so I am eager to be there in person.  I am also psyched that Deena Kastor will be running the race this year.  After the marathon, I am looking forward to some rest.  I have been marathon training for the entire year! 

What would your family and friends tell us about your passion for running?

My family would tell you I am crazy.  My friends who know me well understand that I am type A; running takes the edge off for me.  In all seriousness, my friends and family have been really supportive, but no one can understand the desire to run 20 miles in freezing rain in March.  The good news is that I have made a ton of new friends along the way who are just as crazy. 

What have you not done with your running that you’re still looking forward to?

I think my biggest goal for my running in longevity.  I always chat with people who used to run but gave it up later in life.  I am always inspired by the men and women who are 60 and 70+ who are still kicking it (and usually running right past me).  I would really love to run a marathon with the boys someday. 

I think that anyone who has run a marathon dreams of qualifying for Boston.  I still have some work to do, but I think that this may be a goal in a few years—after I move up a few age brackets.  I also want to run a marathon after I swim 2.4 miles and bike 112.  I am actually volunteering at Ironman Louisville this summer! 

Greatest running accomplishment?

This sounds simple, but I am still proud that I went for it and signed up for my first half marathon.  I had no idea what I was doing, ran in cotton socks (the horror!), and I did it all by myself.  Running my first half really gave me confidence to try new things.   

Non-running and non-blogging interests?

Sleep.  After hanging with the kids, working, and getting my training done, I really don’t have time for anything else.  I do like to travel, and I hope that signing up for races will give me an excuse to go to new and fun places. 

Most embarrassing running moment?

So many ☺ I do play air guitar, the air drums, and sing on the days when I run with my ipod.  I am a klutz, so I trip and fall on a regular basis.  I have fallen off my bike more times than I would like to admit. 

Best running advice you’ve ever been given?

Respect the distance.  You can run a 5k after staying up all night and eating poorly.  Not so much with the marathon.  This is why I love the marathon.  It is different every time, and you can’t fake it.  It is investment and hard work really can pay off in the long run.  

Best running advice you’d like to share?

Make the best out of training.  The marathon, or any race, is just one day and so many things can happen.  I had more fun in my training group then I did on the race course.  Join a group, grab a friend, and take pictures along the way.  At the same time, train in all conditions.  Don’t bow out of a training run because of a little rain or heat.  You never know what race day will bring. 

For example, I was scheduled to run my first marathon at the Lewis and Clark Marathon in St. Charles, MO.  I put in all my miles, and I was excited and ready.  Unfortunately, I had forgotten to alert Mother Nature.  I woke that morning to find strong winds and pouring rain, and the race was canceled after 10 miles due to flooding and fallen trees.  The eye of Hurricane Ike had crossed over the race course as I was trying to complete my first marathon.  Luckily, I had made a lot of friends during training, and we made the road trip to Dayton, Ohio the following week and completed the Air Force Marathon.    

Triathlon for Runners: Triathlon Cycling 101

This article is part of a  series focused on triathlon information for runners.  Since we know cross training is good for runners and biking and swimming are popular cross training exercise, why not mix it up and add a triathlon race to your calendar?   Lana, from her blog The Fire Inside offered her expertise in this topic in response to our Help Wanted ad a few months ago.   We were excited to have this marathoner turned Ironman share her knowledge with the Lounge.

By Lana Matthews Sain

 

Cycling can be a bit intimidating for a beginner, with all the different types of bikes and equipment involved.  For those of us who haven’t thought about riding a bike since childhood, it can also seem a bit scary.  It’s like most other things in life, though; once you educated yourself on the subject and take a leap of faith – it’s not as bad as you might have thought.  Cycling is a great sport.  It’s full of camaraderie and fun, and it gives your body a rest from the pounding of running.

If you are a beginner in triathlon and looking for your first bike, you need to know your options.  The main types of bikes used in triathlon are road bikes, time trial bikes, and occasionally you’ll see some hybrids and mountain bikes.  Any type of bike will do if your only goal is to cross the finish line.  If you tend to be on the competitive side, or if it might bother you to see someone gliding past you effortlessly as you huff and puff on your 10 year old mountain bike, you might want to consider shopping around for a fairly decent bike to train and race on. 

Road bikes are conventionally what the beginner triathlete starts with.  A road bike is light and stable, has a wide range gearing, and is for riding only on road surfaces.  These bikes resemble the old 10-speed you might have had many years ago, although technology has come a long way since then.  Road bikes also can be more suited for racing or otherwise better for touring, depending on the composition of the frame, the gearing ratios, etc.  A new entry level road bike will cost around $700 - $800.

Time trial bikes, which are also referred to as “triathlon bikes,” are the bikes that look a lot like a road bike, except they have aerobars, a more slender and aerodynamic frame, and a slightly different geometry.  Time trial bikes are built to be as aerodynamic as possible.  Most riders find that time trial bikes are not as comfortable as road bikes, mainly due to their aggressive geometry.  This geometry, however, shifts a lot of the work from the hamstrings to the quads, therefore, saving more of your hamstrings for the run. Time trial bikes also come with double, instead of triple, chain rings.  The gearing ratios are normally suited for hammering on the flats rather than climbing in the mountains.  A new entry level time trial bike is normally in the range of $1200 - $1500.

Mountain bikes and hybrids are occasionally used in triathlon. Mountain bikes have heavy frames, straight bars, and big, knobby tires for off-road riding.  Hybrids have fairly heavy frames and straight bars, but the tires more like those on a road bike.  They can be used on or off-road.  Either of these two types of bikes will get you through a sprint triathlon.  If you just want to check out the sport and you already have one of these, riding it in your race is fine.  You will use more energy getting through the bike course than your friends on road and triathlon bikes, however.  The price of these bikes varies, and normally I wouldn’t recommend for you to go purchase one of these for the sport of triathlon.  If you already have one in your garage and want to give it a shot, go for it.  If not, you should consider purchasing either a road or triathlon bike.

To make matters more confusing, within each type of bike I just described lie many different levels of quality and price.  Many of them also come with women-specific models.  Visiting your local bike shop is a great way to see the differences in these types of bikes.  You should also get measured and fitted to any bike you ride.  If you have cycling friends, or friends who are experienced triathletes, ask around about which bikes they are riding and how they feel on them. Carry on conversations about the topic and take mental notes on some of the terms they use and things they say.  Once you have a bike, go on group rides with cyclists who ride close to the same pace as you.  Absorb all the information you can, and enjoy your quest to becoming an experience cyclist and triathlete.  The price of your bike isn’t nearly as important as the shape its pilot is in, so get out and ride!

Take It and Run Thursday: Running Fireworks

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

Welcome to Take It and Run Thursday! 

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

This week's theme is ... Running Fireworks.  In honor of the 4th of July, let's talk conflict, controversary, and commotion.    What are some of the topics that you and your running friends discuss and have different opinions on?  What are some topics that your family members take up with you?   It can be serious, technical or even fun.   Need an example, we loved the recent chatter with was so eloquently titled "Shirtless Coalition" by Nitmos.

Just click here to add your name and URL.   We have moved the linking widget to the Runners' Lounge Know How section so you can be instantly saved and published as one of the articles in the On the Lighter Side section.

Next week's theme is ... My Running Set To Music.  Ok, admit it - once or twice you have envisioned your training or running set to music when you thought about how this part of your life would be depicted the movie they made about you.   You might have come up with a few ideas of what song they would play as they flashed different scenes of your training, or maybe what songs would perfectly capture each mile of your run.   No need to keep it to yourself - share it!  Tell us what songs you would use to tell the story of your training and running.

LoungeCast: Interview with Teri, the Relays Guru

Last month we introduced Teri, an enthusiast for everything about relays in Open Mic Friday.  From her passion in that interview, we get it--that there is a phenomenal growing interest in relays. 

For those interested in learning more about relays, Teri is single-handledly building Running Relays, a rich web site containing a storehouse of information about relays, the races themselves, as well as how to get involved in them, a list of great relay team names, and some great training articles and resources we can all benefit from.

Also, Teri has started a Lounge Forum about relays and there's nothing she'd love more than to discuss relays, answer your questions, and boost your enthusiasm for relays.  Interested in starting a relay in your community?  Teri is the one you want to talk to.

Also, we've created a new category for Relays in the Build-Share-Use section of Runners' Lounge under Race Distances.  We encourage everyone to share your knowledge and experience about relays in this new section.

We share Teri's belief that relays are exploding to become one of the most popular types of running and racing.  We recently sat down with Teri to hear from her first-hand what's the excitement behind relays and where she thinks they are heading in the world of running.

Download Running Relays

Links and Stuff

Hi Half Marathoners - here are some links for your reading pleasure:

• 16 year old Hunter's Big Run Project.  Running 1000 miles to raise money for spinal research.   Makes it hard to complain about getting out there and running a few miles today.

• Are your runs a work of art?  They are for fellow runner and artist, Jennifer Desormeaux who has an exhibit of art inspired by her running.

• Why do you run?   Great post from "bold words" about why they run and a recommendation to read the book Born to Run.  Best quote from the post, "Miles weren’t meant to be slogged through, but reveled in."

• If running isn't fun, you aren't doing it right.  Look how much fun Jen and her friends had at their relay.  

• Best quote on a blog header I have seen in a while...at "Why I Run".  "If people were possessed by reason, marathons would not work.  But we are not creatures of reason, we are creatures of passion."  - Noel Carroll

• And another why I run ... from  the blog "Someday is not a day of a week:  "so today i ran. to run. not far. just 6 miles. but it made me remember why i run. and why i like running. why it feels good to be outside and have the air running through your hair. your heart racing. pushing yourself to keep moving forward just because you want to not because you have to."

Run like you want to this week!

Top 20 Mistakes During Half Marathon Training

There is one thing I know about my training - I have made many mistakes.  As we tackle the Half Marathon Challenge and talk about training, my first thought was to all the lessons learned the hard way.   To try to spare you the pain of making the same mistakes, here are the top 20 mistakes I have made during my half marathon training: 

Try to fake it without training.

Build a training plan of running only.

Forget the even the best plans need adjustment.

Ignore mental conditioning.

Decide there isn't enough time for stenghtenening and stretching.

Focus only on one event - "eggs all in one basket".

Skip "dress rehearsals"

Copy/paste week after week without a lot variety

Use well intentioned advice from a runner not like you or with different goals.

Start from scratch instead of expert resources.

Don't write down my plan or track my progress or results.

Forget about nutrition.  Eat like I am running 100 miles a week. Put on some weight. 

Don't involve family and friends.

Forget to plan your plan and skip the step of using a calendar to schedule my plan.

Stop being reasonable or flexible.

Forget to "phone a friend" - find someone who will keep you on track, sanity check.

Copy/paste a plan.  Forget to customize it and make it my own.

Think it all is supposed to be easy.

Think it all is supposed to be hard.

Don't break down the plan into smaller milestones.

Don't start.

Half Marathon, Full Challenge Week 3: Building A Base

As we move through the full challenge of a half marathon, we take on the topic of building a base.   This critical part of training is sometimes undervalued.   This stage is where your body begins to truly accept and adapt to a different level of fitness and comes to grips with pushing it farther in the weeks down the road.

In this weeks podcast on the topic, Gregg and Steve joined me for a conversation on the topic.   And while we are all tackling our half marathon training differently, we all agree that being patient and building the miles - slowly and steadily - is important.  And the second fact we stumbled on is that we all know its important to also spend time building our strength and flexibility - but find it hard to consistently do so.   And last but not least, building a base doesn't mean running all the time - it also means a variety of cross training.   Take us with you on your next run or workout and then let us know your thoughts.

Download Half Marathon Full Challenge Week 3

Here are a few other great posts from the Know How Section in the Lounge.   We have a whole section devoted toTraining and Building Endurance.

• Great Posts on Building Miles and Going Long
• Building Patience
• Run Smart

If you are looking for some additional support as you prepare for your half marathon, please join us in the Half Marathon, Full Challenge Group.

And don't forget to join in the conversation on Sunday nights at 8 CST/9EST for our weekly podcast.  Dial 724-444-7444, call id:  53767.  

Running on Food: A Splash of Southwest

 This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.  

A splash of the Southwest in your post run fuel

by Heather

I’m home in New Mexico for the week, and it’s all about the food here! The first thing I do every time I visit is suggest we hit up a local New-Mexican restaurant that serves my favorite food. There are a lot of local joints, but this one takes the top spot easily.

Mexican-style food is usually some combination of rice, beans, meat, veggies, and a tortilla (fried or fresh!). In other words, it’s quite the balanced meal! I almost always go with the Chicken Fajitas. This dish comes with grilled vegetables (green peppers and onions), tortillas, lean meat, salsa and refried beans. Depending on preferences, you can add in some lettuce, sour cream (easy on this, its high-cal in restaurants!), guacamole and/or shredded cheddar cheese.

From a Nutrition standpoint, you’ve got a meal with protein (chicken and beans), carbohydrates (beans and tortillas), vegetables, and healthy fats (guacamole!). I chose this as my dinner Entrée last night, and felt great during my run this morning. It’s also a Great post-workout meal!

Here’s the breakdown*:

CHICKEN FAJITAS:

1 c Green peppers, sliced 
½ c Onion, sliced 
2 Flour tortillas (taco size) 
4 oz Grilled Chicken 
¼ c Refried Beans 
1 tbsp Guacamole 
2 tbsp Salsa

Sauté the peppers and onion in a small amount of Olive Oil. Grill/broil Chicken and cut into slices, season with Fajita seasoning if desired. Cook refried beans as directed (canned). Put it all together and add whatever extra toppings (mentioned above) that you’d like! 

(Nutrition information regards only the ingredients above)

Calories: 525 
Carbohydrates: 55 g 
Fats: 14 g 
Saturated Fat: 4 g 
Protein: 42 g  

*Nutrition information gathered from Calorie King (www.calorieking.com)