When most people race, they run the most convenient route through the course that they can, which isn’t necessarily the shortest. Ignoring the inherent inaccuracies of handheld GPS devices, you might actually run as far as 27 miles during a marathon as the mile markers come further and further past where your watch tells you it should be.

If you want to run a faster time, it only makes sense that you should try to race along the shortest route possible. The way that you do that is to run the tangents.

What is a tangent?

Per Wikipedia: In geometry, the tangent line to a curve at a given point is the straight line that “just touches” the curve at that point. As it passes through the point of tangency, the tangent line is “going in the same direction” as the curve, and in this sense it is the best straight-line approximation to the curve at that point.

What this means is rather than following the curve of a road or your race course, you should aim yourself directly for the next curve that comes into sight and to only run along the curve when you can not see that next curve until after you’ve gone around the current one.

As you can see in the map to the right, the person following the orange line is running along the left side of the road. During training, this is appropriate and safe as it will help them avoid getting hit by a car.

The person running the red line, however, is running the tangents to the curve. He will cover the same distance (by road) in less time because he won’t have to travel as far (in actual distance).

As the person following the red line reaches the first curve (running from the bottom right to the top left) they are crossing to the right side of the road.

As soon as he has gotten around that turn, he then makes a bee-line to the next curve, which involves crossing the road again to the left side of the road. The final turn on this map again involves running straight across the road to the right side.

By looking at this map, you may notice that the red line isn’t that much shorter than the orange line. However, over the full distance of a race, especially one with a lot of turns and curves, it can really add up.

You can shave seconds off of a shorter race or even minutes in a longer race, but you still have to watch for the usual hazards! Don’t run the tangents blindly.

Hazards

If there are potholes or other obstacles at the edge of the road, you may want to go around even if it means running a little further.

In a crowded race, you may not be able to run the tangents in the press of all of the other runners. Even if there are only 1 or 2 people around you, you still need to watch out that you don’t run into somebody or cut them off and cause them to run into you.

Also, you must be sure to pay attention to course markings and pre-race instructions. Even if a road has a turn, the course itself may not allow you to cross the yellow line in a road, for example.

And as always, defer to traffic, whether it is supposed to be allowed on the course or not. If you cross the road in front of a vehicle and it hits you, then a car will almost always win and a bicycle will usually win. Most vehicles are far less maneuverable as you are and you stand to lose more, so it’s always on the runner to avoid getting hit.

Try this simple strategy the next time you race and let me know how it goes, or leave a comment and tell me about when you first learned to use this strategy to good effect!

(Photo Credits: Google Maps – Tom Huessing)

The field limit was originally set at 75. The event sold out immediately and there was a large wait list right away. Right around the time one of those far back on the wait list announced that he was was buying his plane ticket anyway, I had reason to communicate with the Forest Service over something else and during the conversation was given permission to increase the field. Suddenly we were sold out at 100.

This is normally good news for an event. I was excited about the festivities planned for the year. Some of the extras included items for the packets (and the tote bags themselves) purchased through grants that I worked diligently to procure.

Ghost Town is held on my property. We use my kitchen for much of the food prep, Matt does the post-race bbq, I even feed runners who arrive early or who linger a bit on Mon. morning. It’s part of the weekend for me – I consider them to be GT runners, but also my friends and my guests. I want everyone to have a good time.

I paid the price for my attitude this year. There’s always been one person – could be a runner, could be a spouse of a runner – who is what we call in my family a “demanda” – that person who expects the rules to be bent just for him or her, sometimes who even expects other extras like “I won’t come if you don’t have potato chips at the aid station.” It’s to be expected, it’s part of the job of the RD.

But this year…there was behavior so rude by so many that even other runners were shocked. As sad as it was for me to see the 10-12. Some pitched snit fits loudly in the presence of others. One such fit was described to me by a witness as, “The ugliest nastiest thing I’ve ever seen at an ultra – and I’ve done a lot of events.” I guess the obnoxious person thought everyone would share the loudly expressed sentiments, but in fact, that person just shamed him- or herself.

Probably one of the less loud but somewhat equally irritating issue was over the packets. As I explained, they were full of items paid for through grants or donated by sponsors. I put together enough for the runners and the volunteers.

There was a day when runners wouldn’t wear a shirt from an event they didn’t attend or didn’t finish. There were at least three requests to take packets to runners who had not shown up for one reason or another. The requests ranged from mild suggestions to “well she paid for it!” to “he’s in a funk over his injury and it would mean the world to him.” It should have been easily taken care of with, “The packets are for those who are here…” but some people like to argue and don’t take “no” easily.

I felt like I was in a constant shoving match.

Two runners who missed registration arrived for the pasta party and even though they’d failed to purchase their tickets, I allowed them in line for food. They waited their turns complaining quite loudly that without their tickets they’d not win any door prizes…and then they complained about the registration hours.

Many of the volunteers are former GT runners, or runners who want to run GT some day. I receive nothing but compliments from most about the volunteers. This year, at least one aid station had at least one runner griping at them. That’s just appalling really.

Many of the volunteers were out on the course by 4:30a.m. in order to be set up in time for the first runners through. I will say this, those at the front – the more well-known who are racing hard – they are always gracious. They appear with smiles on their faces. Even those at the back of the pack who are suffering because the miles they are clearing the miles so slowly – they don’t give my volunteers any guff. For some reason, this year was different for a few in the middle of the pack. If the course was not what they expected, or if they weren’t having the run they hoped for – there was no need to be ugly to the volunteers.

You get the idea. I’ll skip the rest as it’s really tacky stuff.

Maybe this behavior is normal at events. It has not been this way at the GT in the past. Those who came to me afterward, as well as Matt and myself, commented that it seemed to be excessive “gimme gimme” and “you owe me, you owe me” going on.

Most runners had a great time. Most were gracious and happy and supportive – cheering others on, offering a hand every now and then, obeying the rules. But the 10-12 – what a bunch! The runners who’ve been at GT every year are affectionately dubbed “The Magnificent Seven.” This new group – “The Dirty Dozen” with a lot less affection.

For the last two weeks I’ve actually thought if I wanted to host GT any more. Then I’d read the comments from those who were here, and I was affirmed in that GT is something special. Thing is, it’s not for everyone. I don’t mind the runner who comes, registers, runs, and leaves…but that person does miss out on the social aspects of the event. As one runner put it, “It’s like a great reunion with 88 (89 took the start) best friends – only most of them I didn’t know until your event.”

That is an atmosphere I want to promote. I’m willing to work for weeks on end without pay, to apply for grants, to cook for days, to have no sleep, and to deal with the random crisis. To organize and organize again…to worry over every detail so that nothing that we can anticipate goes wrong. I love the event and those who “get it.”

So, instead of following my immediate inclination to shut it down because of 10-12 ill-mannered people, I borrowed a little bit from Laz. Ghost Town 2011 will be by invitation only.

Every year my charter members (those from the first running) and the runners returning from the previous year and volunteers who now want to run have received early registration. They also receive a discount. This will continue with the exception that now some alumni are not invited back.

I don’t want to stifle growth in the event, and I welcome those who haven’t been here before. For 2011, if a returning runner or volunteer has a running buddy or family member they want to vouch for – that person also receives early registration (but not the discount which is for alumni only).

So, if you’ve considered the Ghost Town as an event you want to run…check out who ran in ‘10 and see if you know someone who’ll recommend you to me.

As for total strangers unfamiliar with anyone who has already been here or who is new to the sport…this is a good event especially for those new to ultra running. We have a good number of very experienced and well-known ultra runners, and a good number of newbies to the sport. This year Jason Taylor ran his first ultra at GT and came in fifth overall. There’s now an award named for him as he had a stellar performance – best ever by an ultra-newbie at GT – and this in a fast field of accomplished runners at the front.

So for those newbies, and for those with more experience who want to try out their first GT in 2011 – come October there will be a series of interview questions to answer and send to me via email. I’ll review all I receive and some or all applicants will receive invitations as long as we do not exceed a maximum field of 100. There may be a wait list, but I can’t predict that right now.

There may be those who read this and think it’s foolish. There may be those who read it and relate. There may even be those who wonder why I’m posting this. Well, enough runners and staff were shocked at the behavior of the dirty dozen that I think it’s worth mentioning. After a few years on this list, after seeing so many rants about race fees and what RDs should or should not provide, for the first time ever, I’m a little bit wary of runners. I am not expert nor am I in the position to make pronouncements about the sport changing…but I do have cause for concern.

My event – like many other events are to their RDs – is precious to me. I would rather it be smaller than have it larger with a bunch of rude ill-mannered nasty people.

I’m sure there will be many of you who think I am crazy for posting this. I could have done it quietly, not opening myself up for more baloney…but I decided to share for two reasons:

1. I think it’s important for people to know that how they behave at an event is observed by many. Those who demand special attention, privileges, bending of the rules…or are just bitter and loud…it doesn’t impress anyone. Mostly you shame yourselves, even as you irritate (or shock) those around you.

2. Even though the RD is there to give you a course to run on with an amenity or two for participating, she or he does a whole lot more behind the scenes. Every special request, every argument, every bending of the rules…it all adds up. The RD is not there to be your servant, your whipping boy or girl, or your mama. It’s not the RD’s job to teach you how to be respectful of others or to be well-mannered.

The invitations to the 2011 Ghost Town have already gone out to the 2010 group of runners and alumni. If you have run GT in a former year and would like to receive one, please email me. I’d be happy to have you back.

And if you’ve never been to Ghost Town…don’t worry…the interview process will not be painful and I hope to welcome most (maybe all?) of you who want to be here in 2011.

Laugh Freely, Walk Far,
Susan
www.journeyheretothere.com

For the first few days of the challenge, it was snowing constantly, so I’ve done almost all of my running in relatively slick conditions.

Being prepared for Winter running isn’t just what you are wearing, it’s also how you are running. I’ve broken through the ice a few times, which caused me to fall once so far, but otherwise I’ve kept my feet and have so far been injury free. I put some tips together about staying upright in snow or on ice while running over at the Challenge website if you want to take a look.

One of the suggestions that I have is to improve the traction on your shoes, either by buying something to strap around your feet or by just drilling some screws straight into the soles of them.

One thing that I’ve noticed is that with all of the extra trail running I’ve already done this year is that my screws are basically toast and already need to be replaced. I ran about 70 miles each in December and so far in January using one of my pairs of screw shoes (about 137 miles total) and so far I’ve lost 3 screws in one shoe, 2 screws in the other shoe, and have at least a few screws in each shoe that I’m not sure I’ll be able to get off they are so worn down.

And that leads into this week’s contest over at the challenge website…

IceSpike has been generous enough to sponsor the contest with two packages of their IceSpikes, which are like sheet metal screws on steroids. They have a self cleaning design and are supposed to last longer than your shoes (minimum 500 miles.) I’m looking forward to giving a set of them a try.

Until I get the chance, though, I’ll just settle for finding the time to replace the screws in my trail shoes…

If you want to give them a shot, then just click here to leave a comment on the contest page.

Diagonals are a relatively low key type of exercise that are focused on leg turnover.

You just need to find a field, kick off your shoes, and do a combination of running and jogging for a set duration of time. Generally speaking, you will jog along one edge of the field, run diagonally across to the opposite corner, jog along another edge of the field, and then make another dash to the opposite corner once you’ve reached the end of that edge, as shown here:

Try working them into your regular routine and then come back and comment on your results!

(Video Source: Running Times)

The camber is any curve on a surface, and in this case refers to upward curve from the edge of a road towards the center.

The more severe the camber to the road, the easier it is to roll an ankle or to develop a muscle imbalance.

When a road is steeply cambered, you may find that one leg is at a slightly lower elevation than your other leg, which can throw your stride off.

The leg that is closer to the center of the road will feel like it is a “longer” leg than the other to your body, so your body will compensate through the way that it bends at the knee, how much your foot flattens on impact, and how much your leg rotates inward as you are running. This can lead to knee or hip soreness.

If you do find yourself running on steeply cambered terrain, try running on different terrain or different routes if you can. If you have to run on the same streets, try running them in the other direction (if local laws allow) or by running at the edge of the road on the shoulder rather than on the road itself. Icing and self massage will also help the soreness go away.

(Photo Source: Alistair Croll)

By the time he left for a class he was taking, I felt wide awake and decided to ignore my desire to go back to bed and instead left the house to meet up with the Trail Monsters at Pineland Farms.

Unfortunately, about a mile and a half later, I’d discovered just what an engineering marvel modern cars are.

10 years ago, I’d have had an engine in my lap. Instead, my 17 month old car just dropped half the front end on the street and the rest of it crumpled up in front of the car. The windshield, tires and cab weren’t damaged at all, so I was able to steer the car off the road after the impact.

I did need the emergency brake to stop the car since the brake lines were gone, but I got out of the car without having been hurt. The airbag felt like a good punch in the face and is certainly something I hope to never have to repeat, though.

This just needs to be a reminder, if you are running or driving, to be sure that you pay attention to your surroundings. The intersection where the accident happened is a pretty common place for cars to hit one another according the officer and the guys from the fire department that responded to the accident.

In fact, damage to a nearby telephone pole was originally called in as part of my accident until the officer realized that there was no way that either car could have hit it.

This is just one more reminder about why it is important to be mindful of your surroundings when you are out running. Thankfully, there were no pedestrians near that intersection during the accident, but there easily could have been. I’ve run through there dozens of times over the past few years.

I’ve been hit by a car while running before, and it only takes a moment of distraction on either the runner or the driver’s part for their to be a problem.

As for this past weekend, nobody got hurt. Despite all the damage to the front end of the vehicle, I walked away uninjured. I am so impressed by the car that I am probably going to replace it with a newer model of the same car.

(More Photos: Flickr)

The first video in a series is now available, and here’s the link:
http://www.runtowin.com/coaching/choosing-a-marathon-1.html

The video details the first few questions you need to ask yourself before choosing a marathon.

Let me know what you think, and I’ll explain the other questions you need to ask yourself and discuss more details about the coaching program as I put each video out this week. Be sure to sign up for the early bird notification list if you want to know as soon as each video is available.

Here’s that link again:
http://www.runtowin.com/coaching/choosing-a-marathon-1.html

I’m just commenting from personal experience — I have no expertise in physiology. I started shoeless (I keep my socks on) running on the treadmill two years ago. For years I have had off and on frustrations with my lower left leg — a snowball of issues related to repeated ankle sprains.

Two years ago on a snowy winter day I was doing a run on the treadmill at the Y. About a mile into it my achilles started to act up. I got irritated since I had been doing all the things that I thought that I was supposed to do keep that cranky lower leg happy, including the use of expensive prescription orthotics and proprioceptive exercises. I thought that I was prudent in my mileage.

When the achilles whined I thought of either moving to the eliptical or the bike. But then I remembered some casual discussions about barefoot running.

Advocates promoted it as a way to strengthen your lower legs and feet. Thinking I had nothing to lose and knowing that I could stop at any moment while on the treadmill, I took off my shoes and tentatively gave it a try. It seemed so counter-intuitive but surprisingly, my feet felt great. Everything felt fine. My achilles was fine.

That first day I only did a very slow mile. I then put my shoes back on and ran again. After a mile barefoot, the shoes felt like little stiff tanks on my feet.

I added a shoeless running session one to two days a week, doing it on the treadmill because it was cold outside. I built up my shoeless mileage very slowly.

I have no empirical evidence, but my feet and lower legs felt stronger after a few weeks. Wear patterns on my shoes now indicate that I have more of a forefoot touch than a total heel smash as I did before. I slowly stopped using my prescription orthotics and have not touched them in probably a year. I moved to less structured over the counter orthotics but now rarely use those.

My taste in shoes has changed. I used to look for a lot of structure and control, thinking it best for my pancake flat feet, and now I am most comfortable in lightweight, less structured shoes.

My ankle is still as loose as a wet noodle (after months of accident-free running I tripped on an easy ski trail last week and did a minor sprain) but I seem to twist it less often than before. I feel more confident in my foot plant with the less structured shoes and without orthotics. I generally don’t have the shin, calf and achilles hassles that I used to.

Coincidence? Perhaps. My lower leg concerns may have finally begun to heal on their own. But I attribute much of my success to the shoeless running. I think of it as a strength workout. I don’t do much shoeless running, but do it frequently enough to maintain the lower leg strength that I believe it developed.

So, that’s why I run shoeless on a treadmill.

– Mary Gorski

Have any barefoot treadmill running experiences of your own? Did you get the same results as Mary? Leave a comment below and let me know what you think.

Here in Maine, Youth Deer Day is this Saturday, with the normal hunting season beginning on Halloween. For most of the month of November, running on the trails isn’t quite as safe as it normally is.

Here are a few things to bear in mind when you are hitting the roads or the trails that will help to keep you safe:

1. Know the local laws. You should know what days the hunting season falls upon, as well as what weapons they are allowed to use. Pay special attention to where and when they are allowed to use them.
2. Don’t assume the hunters know the laws. While it would be nice to assume that you don’t have anything to worry about, sometimes a hunter just doesn’t know when he is poaching (or doesn’t care.)
3. Consider sticking to roads. If you normally run on trails, you may want to consider avoiding them altogether during hunting season. At least be aware of how much your trail selection is going to be limited while the hunters are out.
4. Wear bright, unnatural colors. Be sure to wear bright clothing in colors that don’t usually appear in nature, especially on whatever animal is in season. Hunter orange is a great choice, as it is highly visible and contrasts with the normal brown and white colors found on deer.
5. Buddy up. Always run with others during hunting season, especially on trails. If there is an accident, then there is a better chance that you will get the help you need if you have a friend or a group with you.
6. Be loud and obvious. If you are running near a hunter, they might get annoyed if you scare away their prey. It is better to do that than to be mistaken for that prey, though, so be sure to talk loudly with whoever you are running with.
7. State parks may be open to hunting. The laws in your state may vary, but in many states you can hunt in some or all of the state parks. Be sure to check before hand whether hunting is allowed.

Where I live, hunting is illegal on Sundays and later than 30 minutes past sunset. Most of my weekday trail running is done after dark with a headlamp, and usually in a park where I know that hunting is not allowed. On the weekends, I usually try to avoid trail running on Saturdays except in a couple of specific places that I know are safe.

Running doesn’t have to be dangerous at this time of year, and a little common sense can go a long way towards keeping accidents from happening.

If you want specific information about your local laws, here is a compiled list for each state in the US that leads to where you can find the policies and laws for each state:
http://www.runtowin.com/tips/hunting-regulations-by-state.html

(Photo Credit: J. B. Martin)

It’s hard to grasp for some folks that there are occasions when you might want to run 2 or even 3 times in the same day (not that I do that very often.)

Two weeks ago I answered Tom’s question about whether it is better to take an easy day or a rest day for improved recovery.

His original email actually included 2 questions, however, so here is the other half:

I do have one question regarding a marathon training plan. I’m targeting the Chicago Marathon this October with a goal to break 3:00. In looking at the various sources of training plans, I see quite a bit of variety in terms of the amount of speed work.

When building up mileage, is there as much benefit in two 4 miles runs (one in the AM and one in the PM) compared to one 8 mile run?

The choice between running singles (1 workout per day) or doubles (2 workouts per day) isn’t an either/or type of decision; it all depends upon what your goals are. In general, I’d opt for a single workout most of the time if I have a choice when I’m training for a marathon, because you will get more of an endurance benefit out of it.

However, that is not always practical given a busy life when you have to work 8 or 9 hours per day and when you want to spend time with your family, so the only way to get 8 miles in might be to go out for 2 runs of 4 miles.

Another reason I might split runs up is if I want some high quality work (especially an afternoon speed workout) and need the run in the morning to get my legs stretched out ahead of time.

If I’m going to try to work all day and then go straight into a speed workout, then it can sometimes be a little easier if I do a short and easy run in the morning, especially if I did some sort of tempo or long workout the day before. (This is especially relevant when I doing high intensity workouts and training for shorter distances where endurance isn’t the key muscle adaptation that I’m trying to create.)

In other words, it’s better to do the full workouts when you can, but it’s better to do double workouts than to skip a workout entirely (unless of course you need more rest than was called for in order to avoid getting injured, but that’s a separate topic.)

(Photo Credit: Mike Baird)