The Beginner: Almost race day!

Posted on May 15, 2012 by Roost Media

By Kimberly Gunning

The week before a big race should be a week of relaxation. It’s taper time!

Your miles should have dropped down from peak training allowing your body to recuperate and prepare for the big day. Likewise, it is time to make sure you are getting plenty of good sleep each night, lightening your work load as much as possible, cutting back the caffeine and taking some “me” time.

Sunday’s shorter, long run was a nice break from the double-digit long runs, and I have definitely taken advantage of relaxing while at home as much as possible.

Unfortunately, this has been one of my busier weeks for work, but I have tried to make an effort to not let it stress me out as much as it ordinarily would.

Most important this week, I have been doing my homework to prepare for a seamless race day, including:

Studying the course: So that I know where to push it, where to hold back and where I might want to take my energy gel.

Checking the weather: As of now, it should be in the mid-70s with a chance of thunderstorms. Since we are in Colorado, things can change five times before Sunday arrives, so I will be checking the forecast a few times before.

What to wear: This is dependent on the weather, but I have a pair of capri-length tights or a pair of shorts with my favorite short-sleeve shirt picked out. I also have an optional throwaway long-sleeve shirt if the weather is much colder.

Nutrition: I chose to use the Jet Blackberry GU Energy Gel and it is on my counter and ready to go!

Timing: Before Sunday I will decide what time I need to wake up, leave my apartment by and get to the start-line with plenty of time to spare.

Packet pick-up: This has been the toughest part for me since I was scheduled to work on the other side of town for the entirety of both packet pick-up dates. Thankfully, an awesome co-worker switched shifts with me and I will be able to pick up my packet after all!

Goal setting: Finally, David Manthey explained the importance of the A, B and C Goals in Training Tips: Preparing mentally for a race. Here are mine. A Goal – Finish in under 1:55, B Goal – Finish in under 2:00, C Goal – Finish. Hopefully with a smile, uninjured and wanting to run another half.

I am a planner, to say the least. And in this scenario, planning ahead is the best bet towards having a positive race experience. The last thing you want to do is find yourself unprepared race morning and struggling to get to the start line on time.

You may not have full control over what happens throughout the 13.1 (or 26.2) miles, but an unprepared start is one problem you can avoid, which will alleviate unneeded stress!

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Training Tips: Pre-race checklist

Posted on May 14, 2012 by Roost Media

By Coach David Manthey

Leading up to a big race, remember the 7 P’S:

Proper Prior Planning Prevents Piss-Poor Performance!

With that said, do your prep-work ahead of time to find out everything you can about the race.  This will help to eliminate pre-race anxieties, which can sabotage your event.

Average temperature forecast – Is it going to be cold at the start?  Will you need pre-race sweats to stay warm?  Do they have a gear drop option or will you need throwaway clothes?

Aid station offerings – What electrolyte drink or energy gel will they serve at the aid stations?  Is it something your stomach can tolerate?  If not, you’ll need to carry your own.

Parking/transportation – Is parking tough at the start/finish?  Will you need to take public transit?  What time do you need to pick up the buses to the start line?

Know the expo – This is a biggie, as so many people can miss the expo and packet pickup because they didn’t plan ahead and give themselves enough time.  Personally, I always recommend getting to the expo early so that it’s crossed off your list and you don’t need to worry about it.  (And those of you on the smaller/larger side will appreciate getting a shirt that fits versus getting there last minute when all of the XS or XL are gone!)

Study the course – Get to know the course, so you know where to push it, where to hold back, what to expect…

Pack early – Start laying out your race gear the week before so that you aren’t scrambling around trying to find stuff right before catching your flight or driving to your race.

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Does less equal more? What to make of the “minimal” footwear

Posted on May 14, 2012 by Roost Media

By John Franzen

First it was just a few odd ducks wearing around these toed shoes, then it was Josh McDougal’s book Born to Run, now it seems the words “natural running” and “minimalism” are in the vernacular of nearly anyone with an association to the sport of distance running.

What are we to make of this movement? What does it mean for the average runner, and how much stock should I put in such a fast-growing trend?

As with all trends, there is a healthy bit of skepticism that should come from the average person. However, unlike other trends or fads, this one seems to be gaining more practical validity as its popularity grows.

A very recent study out of Harvard University looked at injury rates between heel-striking and forefoot-striking runners on the Harvard cross country. It was the first study linking a higher injury rate to heel striking.

So, what does this mean for minimal footwear and barefoot running? Nothing yet, according to Dr. Daniel Lieberman, an evolutionary biologist at Harvard who has headed up much of the research that has contributed to the minimal footwear debate, including the most recent study.

It does not suggest anything about particular footwear; however, it does give advocates of the “less is more” philosophy on footwear a bit more ammunition to go after the traditionally more protective running footwear.

What many runners are looking for when considering a pair of running shoes is something that will keep them injury-free. For years that meant more cushion, more pronation-control. Suddenly, in the past five or six years we have been told to get back to our roots and run more “naturally,” and there have been a plethora of shoes introduced to the market that would not have had a place a decade ago.

What this means is that for the average runner there are more options. If running in more traditional footwear has not helped prevent injuries – and there are certainly a number of factors related to running injuries other than the type of footwear – then there are lighter, thinner shoes out there at your disposal.

 


For any runner, the lightweight footwear can be introduced as an alternate pair of trainers to rotate in with your traditional shoe, helping to strengthen lower-leg and foot muscles and tendons.

With the growing trend we should anticipate an increase in the options of minimal footwear, while also seeing more traditional shoes get lighter with a smoother, more responsive ride.

In many ways this trend is a win-win for runners. It will push running shoe companies into challenging the boundaries of how light they can make their footwear, while still keeping a keen eye on shock absorption. All the while a fast developing group of lightweight, minimal footwear will continue to grow and provide runners with a potentially more viable tool for their trade.

Join us at Runners Roost Aurora on Tuesday, May 22 after the 6 p.m. Run Club for a Good Form Running Clinic and learn more about the trend towards minimalism, who it is for and how you can improve your running form. R.S.V.P. to 303-766-3411

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Training Tips: Preparing mentally for a race

Posted on May 8, 2012 by Roost Media

By Coach David Manthey

It is normal to feel some nervousness leading up to a big race. With some events in life it may be best to just not think about it to keep the nerves at bay; running your best race is not one of them.

There are steps you can take to ease the nerves in a proactive way and ensure your body and mind are as ready as ever.

As you approach your race, start to get into “race mode” with your workouts.  Allow your mind to think about what the start will feel like, the middle portions of the race, and then imagine and visualize a strong finish.  Doing this during the run will help sync your mind and body, so that they are both on the same page come race day.  To a certain extent, you’re trying to get your mind out of the way so that your body can do what you’ve trained it for.

Eliminate (as much as possible) pre-race projects at work, around the house, etc., and if possible give yourself more quiet time.  Too much busy brain-flow will expend energy, raise anxiety, and cause restless sleep patterns.

Also, reduce caffeine if you’re a heavy user.  Drinking half the amount of coffee/soda may make you feel sluggish for a few days, but it’s better than being totally keyed up.  This will help relax the mind a bit more and reduce pre-race anxiety.

Lay out your race goals – You should have A, B & C goals.

Your “A Goal” is if everything comes together perfectly with weather, your performance, etc.  It should be something that pushes you just beyond what you think you can do… A breakthrough of sorts.

Your “B Goal” should be a backup goal in case something goes wrong.  (i.e., temps climb into the 70’s, you have some stomach issues, you endure some cramping, there’s a slight headwind, etc.)  It should be something that allows you to refocus mid-race if you are falling off of your A-Goal time.

Your “C Goal” is a “good enough” goal in case the wheels start coming off of the bus.  (i.e., temps soar into the high 80’s, you incur a terrible blister, you have multiple port-o-potty stops, etc.)  This should be something that is intrinsically (internally) rewarding, like: focusing on feeling good at the finish or smiling for the camera or thanking every aid station volunteer. Because not every race is going to be your day and you need to look for the positives.

Once you have your race strategy in place, it’s time to visualize how your body is going to enact the plan.  Spend 15-30 minutes a day doing this.  Turn off the lights, put on some music that gets you into “race mode” (without sending your heart rate skyrocketing), and then close your eyes and visualize your race from start to finish.

Focus a lot on this section, as external visualization and imagery will actually help the mind to work with the body to perform at its best.  Imagine yourself crossing the finish line with a smile of joy and elation on your face, as you beat your A-Goal!

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The Beginner: Mentally prepared

Posted on May 8, 2012 by Roost Media

By Kimberly Gunning

One week ago, I was entering the ‘start-to-question-everything’ and ‘wonder-if-I’m-ready’ stages, and for good reason!

When a big race is only a few weeks away, it is common to over think the little aches and pains and become a bit nervous about race day. In my opinion, going through this stage of doubt several weeks before is much better than the night before the big event!

My week of doubt started last Sunday. Following my long run of 11.5 miles, I walked into my apartment and experienced my very first visual migraine. Not knowing what it was or what was causing the wavy, bright lines taking over my vision terrified me! This led directly into a full-blown migraine lasting throughout the entire day and even into Monday and Tuesday.

Replace the checkered squares with more zig-zag lines, and this is about the closest image I can find to what I experienced. (G.R., Migraine aura animation, 2009)

Over thinking things, as I often do, I started questioning: Was I over-dehydrated? Did I push too hard? Was it the sun? The heat? Is it because my neck has been unusually tight? I need to go see the chiropractor! Will my body be able to handle a longer run next weekend? Or a half marathon? Yes, all of these thoughts were running lose in my mind creating more than enough doubt!

I began analyzing my diet throughout the week, setting water drinking goals each day and made an appointment with my chiropractor specifically for a neck adjustment.

Leading up to my 12-mile long run on Sunday, I became more and more nervous the post-run migraine would happen again. I was probably more nervous for that final long run than I will be for the half marathon itself!

Sunday morning, I woke up plenty early before my run to eat a small breakfast – the same breakfast I plan to eat race day morning. I prepared my handheld water bottle, chose my GU Energy Gel flavor and mapped out my run. After applying sunscreen, I was all set and ready to go… a bit hesitantly.

Starting out, I told myself, “Slow and steady. Pay attention to your body. Everything will be fine.” I drank more water than the week before – taking sips when I felt thirsty and not when I felt like I had waited long enough. I also used my GU earlier on in my run – at mile seven instead of mile nine.

When I made it back to my apartment, I took everything a bit slower, thinking, “Well, I can still see! I don’t feel dizzy!” After playing it safe for the first hour or so, it began to set in that last week’s migraine episode may have been a one-time thing!

Getting that run out of my system has helped me to feel much more mentally prepared for the half marathon. I feel I was able to successfully deal with my biggest concerns, and now I’m ready to go!

Everyone deals with their doubts and nerves in different ways. My best advice is to plan a ‘mock race day’ for your last long run to work out the kinks.

Treat it as if it were race day. Obviously you don’t have to drive to the start line and run the same course. But, wake up at the same time you plan to on race morning, eat the same breakfast and fuel the same way during the run. You can even eat your planned pre-race dinner the night before.

If you find something that doesn’t work during your ‘mock race day,’ at least you will know before the real race day and will have hopefully worked out some of the nerves!

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Training Tips: Fueling while running

Posted on May 1, 2012 by Roost Media

By Kimberly Gunning

Endurance athletes often encounter the inconvenience of needing to refuel during activity. It is common to refuel after an hour’s worth of exercise, sometimes less, sometimes more.

With all of the options out there these days, one would think it would be easy to pick a gel or package of chews off of the shelf and be good to go. Our stomachs can be hard to please when in activity, however, and it is always best to experiment with different brands, textures and flavors to find the one that works best for you.

Gels

Gels are most commonly used during long distance runs and races. The small packs are easy to carry and the consumption does not always require slowing down to a walk and chewing in order to get it down.

The consistency of gels can scare someone off at first, thought. Luckily, each brand has a different consistency – Powerbar being the most liquid-like while Clif and Accel are quite a bit thicker.

Honey Stinger Gels are made with natural ingredients, using honey for a sweetener, and often prove to be a safe bet on a sensitive stomach.

Each brand offers various flavors and options with or without caffeine. When looking for the right gel – consistency, ingredients, caffeine level and flavor – it is best to try a selection throughout your training in order to decide on the right one for race day.

Chews

Chews are a great option for those who can’t handle the gel consistency. They are also fantastic as a before or after fueling option, in case you run in the morning before breakfast or don’t have time to eat immediately following a workout.

Honey Stinger Chews, GU Chomps and Clif Shot Blocks each offer a variety of flavors, with or without caffeine.

The packets are not as small as a gel pack and consuming these during a run or race will require you to stop and walk, but let’s face it, they taste delicious!

Other Options

There are some other options out there for refueling including Sport Beans, PowerBar Energy Bites, Honey Stinger Waffles, Solids and electrolyte drink mixes.

Figuring out what your stomach can handle, the flavors you prefer and the consistency is a completely individual process. Each Runners Roost employee can offer suggestions based on their preferred products, but experimenting with a few options will allow you to find the one that works best for you.

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The Beginner: Experimenting with nutrition

Posted on May 1, 2012 by Roost Media

By Kimberly Gunning

I have finally found the gels that work best for me! It has been a long process with many gel mishaps along the way.

During training for my first half marathon last fall, I only experimented with two different gel flavors. The consistency scared me. I mean, how is half drinking-half eating a sweetly-flavored, gooey substance while running enticing?

Chews were much easier for me to get used to. Honey Stinger Chews and strawberry GU Chomps are my favorites. Unfortunately, chewing, breathing and running are too much for me to successfully multitask.

This training season, I braved the idea of gels and saved my beloved energy chews for a before-workout snack. I have never liked eating breakfast before morning runs and found out that half of a packet of chews does just enough to hold me over through my workouts.

My gel experimentation did not start off easy, and still isn’t. Each flavor I try, I fear the worst and am sometimes pleasantly surprised, sometimes utterly disappointed.

So far, these have been some of the best and worst, notable trials.

Clif Shot Gel Chocolate Cherry Turbo: Great flavor, but would not sure it would be my favorite while running. Caffeine level was no joke!

Peanut Butter GU: Tastes just like peanut butter (which I love)! Peanut butter makes me thirsty and the GU taste seems to act the same. Must be near plenty of water for this one!

Vanilla Orange GU Roctane: One of the ones I was most excited to taste, and one of the most disappointing. It was a little too sweet for my taste and hard to get down while running. I’m glad no one was following me with a video camera!

Honey Stinger Strawberry Gel: I’ve heard the Gold flavor is fantastic – just like honey. The strawberry flavor was far too sweet for me.

PowerBar Vanilla Energy Gel: Without a doubt my least favorite. Although the consistency seemed easier to get down while running, I couldn’t get it down at all due to the overpowering sweetness.

My favorites? Jet Blackberry GU and TriBerry Gu. Both are a little thicker than I would prefer. I could never take either without some water to wash it down. The flavors are less sweet than many others I’ve tried, which I realized is most important in keeping my stomach content while running.

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The Beginner: Training while traveling

Posted on April 24, 2012 by Roost Media

By Kimberly Gunning

This past weekend, a friend and I went on a short vacation to San Jose, Santa Cruz and San Francisco. We had two and a half, jam-packed days to see all three cities, plus I needed to keep up my training!

I am not one to turn down an opportunity to travel, but the worry of swaying severely off track from my training schedule only one month away from my half marathon was constantly in the back of my mind leading up to the trip.

Training while traveling is not impossible, but I realized it requires several important steps.

Plan Ahead

Staying in a brand new location poses the challenge of finding a place to run, but it also offers an excellent way to explore a new city!

We stayed in San Jose all three nights, so I was able to do some research before we left in order to find a running path. I searched MapMyRun.com for runs people have done in that area and found a running path only about a mile from our hotel.

I also asked the concierge at the hotel upon arrival if she had any suggestions. She gave me driving directions of a few miles to a starting point for the same path I had found.

Trusting the member of MapMyRun.com, I decided to run to it instead. Other than crossing a freeway underpass on the way to the trail, the route was extremely easy and I was glad I had looked it up beforehand.

Be Flexible

If your travel buddies are runners as well, sometimes it’s possible to incorporate runs as a part of your vacation. Unfortunately, my friend is not a runner so fitting in a couple runs was something I didn’t want to hinder our vacation plans.

Our trip was Friday – Monday. Typically, I run my long runs on Sundays, but the week prior I skipped my Sunday long run and moved it to the Wednesday before our trip. That way, I would not go two full weeks without a long run or leave my friend sitting in the hotel waiting for me to get back.

I ran a 40-minute run Saturday morning and another 40-minute run Monday morning, leaving for both before she woke up.

I didn’t plan to do a Sunday run, which worked out just fine since we walked about six miles around San Francisco!

Just Do It

This could have potentially been the most difficult step for me to follow through with. Planning where and when to run is relatively simple. Waking up at 7 a.m. after only five hours of sleep to go for a run while on vacation is not an easy thing to do, however!

Our days were packed with activity and I would have gladly accepted the offer for another hour of sleep. What motivated me to roll out of bed was the excitement of running through a new city. I knew I would feel better the rest of the day after a run and would not feel guilty for falling behind in my training.

Training while traveling takes commitment and planning… and occasionally the sacrifice of sleep. I wouldn’t have traded even an hour of our California vacation for more sleep, and am very happy I fit both of my runs in while we were there!

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Gear: Hydration

Posted on April 17, 2012 by Roost Media

By Kimberly Gunning

Hydration is a topic every long-distance runner needs to consider. Unless you are running a well-planned route passing drinking fountains along the way or a route with set-up water stations like Runners Edge of the Rockies provides, you will be responsible for keeping yourself hydrated.

Everyone’s need for water varies, and increases the longer you’re out and the warmer the weather is. This past Monday’s Boston Marathon saw record-breaking temperatures, and is a perfect example of how warmer weather can affect the body.

Dehydration is an unnecessary barrier. There are many options for carrying water in amounts from six ounces to two-liters.

Hand-held

Amphipod 12oz Hydraform Handheld Lite

Hand-held water bottles are great for distances up to the half marathon. They hold between 10 ounces and 21 ounces of water depending on the bottle size. Most offer an adjustable strap you can slide your hand into to hold it and a zipper pocket large enough to hold a key and gel packet.

Here are a few great hand-held bottles: Nathan Sprint Plus 10oz Handheld, Amphipod 12oz Hydraform Handheld Lite, Camelbak 21oz Quick Grip (Insulated)

 

Belts

Hydration belts are a better option for those who are bothered by the uneven arm swing with a hand-held bottle or for those who want to carry more water and accessories.

Hydration belts carry anywhere from one to six water bottles, varying in size. Most belts come with a small pocket on the front or back to store keys, a phone or nutrition. There are a few out there with extra storage pockets, convenient for much longer runs and hikes.

Nathan Speed 2 Energy Belt

 Several hydration belts to consider: Nathan Speed 2 Energy Belt (two bottles), FuelBelt Revenge 4-Bottle, Amphipod Profile-Lite Ultra Low-Profile Hydration (varying sizes)

Backpacks

Camelbak Annadel 1.5-Liter

For trail runs and long hikes, a hydration backpack can be an alternative to the belt. These hold up to two liters of water and offer much more storage space for snacks, keys, a phone, MP3 player, ID, etc…

Additionally, a backpack option will disperse the water weight across your back and take away the inconvenience of pulling out and replacing a bottle each time you need a sip.

Here are a couple examples of hydration backpacks: Camelbak Annadel 1.5-Liter, Nathan Intensity Hydration Vest 2-Liter

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The Beginner: Must bring water

Posted on April 17, 2012 by Roost Media

By Kimberly Gunning

I usually consider myself to be perpetually dehydrated. I don’t know what it is about remembering to drink water throughout the day that I, well, just can’t do.

Eight cups of water a day, as suggested, is a goal I only reach either after a hike or following a long run. On an average day, I am lucky if I drink three cups of water.

I notice a big difference in regards to my energy level and even appearance when I am more dehydrated than normal. This is something I am working on and running more miles is definitely an influencing factor in the need to stay hydrated!

For me, I start to need water while running if I am out for longer than seven or eight miles. If the weather is above 75 degrees or so, than that need for water comes sooner.

Last weekend, I went out for a 9.5-mile run and my plan to stay hydrated failed miserably.

I mapped out a route from my house looping City Park several times. I figured I would pass the south-side drinking fountain at mile 6.5 and mile nine. Having been unusually thirsty the night before and that morning, the drinking fountain was vital! I also brought a GU Energy Gel with me, which would need to be washed down with a sip of water.

My unusually thirsty morning continued throughout my run and by mile six my focus was locked in on tracking down that drinking fountain. I ran up to it like a person would run towards a mirage in the hot desert.

I reached the drinking fountain, leaned over and tapped the side, staring in disbelief as no water came out! I stood and looked at it and then proceeded to press the button down harder five or six times in a row. No water. Despite the beautiful weather, the drinking fountain had not been turned on yet at City Park.

Not wanting to cut my run short, I ran another lap around the park and then back home, thinking the entire time, “Who goes on a nine-mile run without water? Oh right, me!” My pace slowed those last few miles and by the time I got home, I gulped down so much water it made my stomach sick.

Lesson learned. Bring water! For future long runs, unless I am 100-percent sure that a drinking fountain along the route is in working order, I will be bringing my own water.

Everyone’s water needs are different and everyone has their own preference on the type of hydration gear that works best for them.

I prefer the Amphipod 12oz Hydraform Handheld. It is curved to fit the hand’s curvature and with the strap tightened enough, there’s no need to grip the bottle. The zipper pocket is large enough to fit an ID, key and energy gel. My only complaint is that I don’t like it when my hand gets sweaty, but looking back, I would have chosen that a hundred times over coming close to passing out during a long run.

Here’s a hydration gear comparison to help you decide which method is best for you!

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