Stretch.....Yeah!

I recently read an article on flexibility and how it helps your running, which reminded me of the Lil' Jon song lyric, "bend over to the front and touch your toes," which reminded me I can't touch my toes, which brought to light the fact I should probably become more flexible. You'd think a guy with monkey arms could touch his toes, but its a long way down there, okay?

While there is some debate on whether being flexible has a direct correction to running faster, the point of the article was stretching and having good joint and limb mobility will help prevent injuries and allow for a full range of motion...which could increase speed.

When should you stretch? Before or after? While there is some debate on flexibility's correlation to speed, there's an all out war on when to stretch, before or after a run. Runners will swear by either point in time. I tend to stretch after a run or workout, but do what works best for you. Do some experimenting and try stretching before workouts for a week, then try stretching after workouts for a week. Determine which one worked best.

What's great about stretching is that it can be done anytime and anywhere. So on those days where you don't feel like working out or you're feeling guilty you haven't stuck with your training regimen, throw in a quick 20-minute stretching session and at least you'll be contributing to your marathon or triathlon success.

Benefits of stretching include increased flexibility, improved range of joint motion, improved circulation, and stress relief. So, let's all pledge to really concentrate on stretching and stretching correctly.

Hopefully in a few months I'll be able to say, "Shorty got low, low, low, low" and ran faster!

A better tagline...

I don't want to use this blog as a soapbox, but something yesterday really bothered me and I want to address it. Yesterday I was watching TV and a commercial came on the television for a new video game titled "Call of Duty:Black Ops." The commercial depicts ordinary citizens and celebrities (Kobe Bryant and Jimmy Kimmel) engaging in close quarters military combat. At the end of the commercial the tagline appears "There's A Solider In All of Us." Well...sorry Activision, but I disagree. I don't think everyone has a little solider in them and that's what makes the people that defend this great country so special. While I don't think it was Activision's intention to directly compare the pimply faced 12-old that will buy the game and spend hours rotting his brain to the smart, talented, mentally and physically fit, brave men and women that leave their family, lives, and careers to defend this great nation, but I would suggest they change their tagline. I would recommend a less audacious tagline like..."Everyone can complete a marathon!" (While it probably won't help them sell video games, it would be truer than their original rubbish.)

It's all about the race shirt...

The Beer and Bagel Run was a great event. Running on an “off road” course provided variety and a change of pace from triathlon training. The course was laden with hills and even required you to scale down a steep grade, jump over a small steam, and climb-up the other side of the ravine with assistance from ropes. The event played host to almost 1,500 runners, 3x the number of participants from the year prior. The event also boasts the best race shirt in the state with famous tag line, “I’m a drinker with a running problem.” Which got me thinking about my drinking problem…just kidding. It got me thinking about race shirts.

It’s all about the race shirt! Tip to race directors, if you want people to sign up for your race…have an awesome race shirt. My wife says the only reason she enters running events is for the race shirt and I know she isn’t the only one who feels this way. What makes up a good race shirt? I think it starts with a good color. No one wants a salmon pink race shirt, sorry Cirque Du Soleil 5K Vegas. It should have a good race logo. It also should NOT be overloaded with sponsor logos, sorry Race for the Cure 5K. While I support the Susan G. Komen Foundation, I do not support putting sponsor logos on the front, back, and even the sleeves. I also think it should be Dri-Fit material or equivalent, because a cotton t-shirt says “we’re cheap and we know nothing about running.” (See Previous Blog “Let’s Talk About Socks….” for reasons why cotton sucks.)

So race directors, just remember when someone is asked on Monday “How did the race go?” People will usually answer with the following three subjects:

1.) General consensus of the event (“It was fun” “It was awesome” “It was tough”)

2.) Course Description (“It was hilly” “the course was flat") and

3.) T-shirt (“The t-shirt sucked” “the t-shirt was awesome” “the t-shirt was ugly”)

Day 1 of Tri Training...Yikes!

And so it begins...training to be a triathlete. Swim, bike, run.
Day 1 Workout: (30 minutes SWIM, 30 minutes RUN)
30 minutes of running? Are you kidding me? Piece of cake! I just got done with a marathon, I hope I can run for 30 minutes without stopping. (Note the extreme overconfidence because later in this process I know I'll get put in my place, but right now I'm going to reap the dividends that come with running a marathon, which equals being able to brag about running for long periods of time or distance.)

Based on my limited triathlon research, it appears training is geared around heart rate and time, rather than distance and pace. So...30 minutes of running=Done, no idea on distance or pace.

Next the Swim Workout. I have yet to get a gym membership that offers a pool. I will obviously need to get in the water at some point, but today just wasn't the day to get that done, so I Googled "Swimming Substitute Workouts" and Google delivered about 276,000 results in 0.35 seconds. Since I feel swimming will be my weakest event because 1.) it's most people’s weakest event 2.) limited pool time and 3.) most likely poor technique, I really wanted to find a good swim-like workout. I found what seems to be a good alternative weight room workout for swimmers and triathletes put together by Ben Greenfield, from Pacific Elite Fitness.
The workout consists of:
WARM UP: 15 minutes of row machine or ladder machine. Today I chose row machine. Fun times!

ARMS: [3 Sets, 15 Reps] of straight arm pull downs, bent arm pull downs, and standing cable row

LEGS: [2 sets, 15 Reps] of leg kicks and kick backs. I attach this little band thing to my ankle and kick out like I was kicking a soccer ball. It didn’t feel like I was really doing anything, but I’m sure it was working something.

CORE: [3 Sets, 15 Reps ] of Superman's, Bike Crunches, and Mountain Climbers. I love how ab workouts have fun names, so they don’t sound so torturous.

All these should be done with limited rest in between sets. And you know what? When I was done I thought to myself, it does kind of feel like I just got done swimming, so kudos Ben Greenfield, you really do know the muscles used in swimming.
So...Day 1, I'm considering a success. Not too sore, felt like I got a good workout, and of course had fun doing it!

Beer and Bagel Run Off-Road Race on Sunday! Never done an off-road race, so I'll keep you posted on how that goes.

We had a winner (and only participant) for the Running Costume Contest Idea. A sweet prize package to be gathered and sent soon. I hope you all feel bad for not participating.

“100 Mile Week” to hopefully happen soon. I got to get over this season’s first cold before I go and wreck the temple.

Get out there and run! It’s getting colder outside….

I just felt like running...

I think we can all agree Forrest Gump is a timeless, classic movie. So… when my employer had a “Halloween-Dress Like a Movie Character Day,” I thought what better way to honor the greatest fictitious runner of all-time (come on people, he ran 3 years, 2 months, 14 days, and 16 hours, across the country twice before stopping), than dressing like him for Halloween.

So…come up with some Running Halloween costume ideas and post your ideas or pictures for those looking for last-minute ideas. For the most creative idea maybe a treat can be mailed or sent to you. (Logistics to be considered later, might be an empty promise, so don’t get you’re hopes up, but I’ll try!). Please keep the costumes ideas classy.

Here of some ideas to get those creative brains turning:

GO AS…..Steve Prefontaine:
Costume: Running shorts, running singlet, and a mustache. Simple, yet inspiring.

WEAR……that old wedding dress with a race bib and some GU gels attached and
GO AS…. “A Runaway Bride!”

Contest ends Midnight of October 31st. Pictures of you in your Running/Halloween costume will only increase your chances of winning.

Best of luck and Happy Halloween!

Check for local Fun Runs and Costume Fun Runs.

Those in Omaha, the Omaha Running Club is having a FREE Halloween Fun Run at 7PM tonight! 156th and Dodge.

Bright Ideas for the coming season...

October 18th!?!? Are you kidding me? It’s been almost a month since I ran my first marathon! Where has the time gone? Are the days getting shorter? Winter is almost here! Anything but winter!

I’m assuming most of you have had similar thoughts or have similar feelings towards winter months, if not, congratulations you’re a freak.

Real quick…over the last month I’ve fielded a few questions that need answering:
• What’s next? Another marathon (of course!) I’ve read over and over that once you complete you’re first, you’ll want to do another one. I’ve found that to be true. So logically the next question is….
• When? I’m not sure, most likely the May 1, 2011 Lincoln Marathon! (If anyone else has that marathon or half-marathon circled on their calendar, let me know! We can train together!)
• In the meantime? I’d like to prepare myself for a full spring schedule of the Lincoln Marathon and some shorter distance triathlons. So I plan on hitting the pool and riding my bike indoors (got a new CycleOps indoor trainer)

But enough about me, let’s talk about YOU (and maybe some more about me):
How are we going to stay motivated over the winter months?
How are we going to find time to train?
What are ¬we going to do to beat Seasonal Affective Disorder (SAD)?

First of all…it’s not winter yet, which means don’t put your bike away, don’t stop going on walks or runs, and don’t use the excuse “it’s to cold outside.” If this was winter, we would all be in shorts and a t-shirt! So maximize those sunny fall days and don’t get stuck on the couch, because if you’re like me, come January you’ll be wishing for a 40 degree day! Which leads me into how we’re going to stay motivated during the winter months…

Bright Idea #1: Set Weekly Goals!
Set a weekly goal of walking or running (Ex. 20 miles) and if you accomplish your goal, reward yourself with something…maybe a Scooter’s Latte or a new stocking cap. Don’t set extreme goals, but something that is reachable with a little hard work and some extra effort.

Bright Idea #2: Find a friend!
Hopefully you have at least one friend that is willing to “train” with you. Having someone hold you accountable and vice versa for those early morning runs or strength training sessions will give you that extra reason to get up in the morning and head to the gym. Find someone that has similar goals so you’re training might be similar, which will allow for some friendly competition.

Let’s move on to When are we going to find time?

Bright Idea #1: 24 hours, 24 opportunities!
A day lasts 24 hours. It always has and it always will. No matter your schedule I know we all can find time to train. Wake up an hour early, stay up an hour late, or spend 30 minutes of your lunch hour walking, running, or doing some simple strength training exercises.

Currently I work full time and am taking an additional education class, so while I’m not the busiest person, I do want to prove to those more busy and less busy that it can be done. So in the coming weeks I am challenging myself to run 100 miles in one week! I will run 3 times a day, varying distances, to prove to myself and others that you can find time if you put your mind to it! (And your calendar)

Don’t be S.A.D! What are we going to do to beat Seasonal Affective Disorder (SAD)?

Bright Idea: #1: Take advantage of nice weather!
If you find the forecast to be unseasonably warm, head outside for your work out. Running on the treadmill or working out in the gym can get old and redundant, so if the temperature gets comfortable, try heading outside for some Vitamin D!

Bright Idea: #2: Mix it up!
Two weeks of grey, cold winter days got you down? Mix it up with a workout that you’ve never done before. Attend a spin class, attend a martial arts class, or maybe try the popular P90x! Schedule a workout that’s different from your normal routine and look forward to it! Maybe you’ll enjoy it so much it will become your new hobby or passion!

Hopefully these ideas will get you thinking about how you will solve the winter blues and jumpstart your workouts.

Please post any suggestion, comments, or your own bright ideas.

Stay tuned for Century Week (100 Mile Week)!!

Bring "Hood to Coast" to Omaha

Calling All Runners(and/or Movie Lovers)
In my search to find my next event to train for and my recent fascination with relay races I stumbled across "The Mother of All Relays": Oregon's Hood to Coast.

http://www.hoodtocoast.com/

This event looks awesome! Someday I hope to put together a team and be lucky enough to get a spot in the event (it's sold out the last 12 years in less than 24 hours each time). In the meantime the documentary sports film "Hood to Coast" will have to hold me over. Take a look at the movie trailer and post comments of what you think?

Help bring the movie to Omaha or your community. Details can be found on their website:
http://www.hoodtocoastmovie.com/

For those who live in the Omaha Metro area, I suggest contacting Filmstreams at INFO@FILMSTREAMS.ORG
If this is something you'd like to see, let Filmstreams know!

If the film happens to pass us by, you can bet there will be a movie night at my house. Bring the popcorn! (And your running shoes!)