Workout Tips

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8:27 amWorkout Tips, ,

The Deer HuntersRunners are presented with a unique challenge during hunting season that they rarely have to worry about for the rest of the year. Usually, we do not really have to worry about getting shot while we are out getting our run in, but in many areas of the country that could be a real possibility right now or in the near future.

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: (Click here to continue reading…)

9:59 pmReader Questions, Workout Tips,

2 Women Running on a BeachI sometimes confuse people when they ask me how many times I run per week and I tell them that it’s usually somewhere between 8 and 10 times.

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:

Question MarkI 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?

(Click here to continue reading…)

8:43 pmReader Questions, Workout Tips,

I recently received this question in an email from one of my readers, Tom Hoffman, and it seems particularly relevant to me given this weekend’s workout.

Question MarkI really enjoyed your last email regarding the importance of the easy days. I’m sure that for most runners that ran competitively through HS and College, the concept of an easy day is hard to actually realize. I always remember being pushed even on the easy days. Our coach didn’t really know any better either.

On the topic of easy/recovery runs, do you think they really help you recover? After you’ve reached a certain level of fitness, do you still benefit from the “easy” miles? I’m excluding the long easy run of course. Sometimes I feel like I benefit more from a complete day of rest rather than a 5 to 8 mile easy run.

Thanks,
  Tom

When comparing an easy run versus a complete day off, it depends. Sometimes, I just need a day off or an easy walk and I’m good to go after that. Usually, though, I feel better after an easy run than I do before hand or if I skip a run completely.

Run EasyGenerally speaking, the more fit you are then the more often you’ll want to go for an easy run rather than take the day off. Of course, as you get older, it won’t matter how fit you are, you are probably going to need that day off now and again.

Right now, I tend to take a day off every 2 to 5 weeks, and then every 4 or 5 months I will take a few days off in a row as life demands or as I just need a break after a long season.

If you have trouble running easy enough on your easy days, then you are better off just going for a walk or taking the day off completely. Easy days only work if they are easy.

(Photo Credit: Giga Paitchadze)

7:43 amWorkout Tips,

I love where I live. Maine is called Vacationland for a reason, with many state and local parks and trails for a runner to explore.

Unfortunately, one of the dangerous parts of taking advantage of such a setting is that you have to check yourself over for ticks.

A few days after running a local trail race, I noticed that one of my bug bites near my hip looked a little scabbed over. Closer inspection revealed that it was actually a small tick!

TickLarge ticks I don’t worry about. They are easy to spot and don’t carry lyme disease. Deer ticks do carry lyme disease, though, and if they latch on to you for 24 or 36 hours then you have a chance of contracting it.

This feller was a little too small (especially after I tore him with the tweezers while removing him) to tell if he is a deer tick or not, so I had to make a visit the Doctor’s office.

If you ever find a tick dug into you and live in an area where lyme disease is rampant, then here are a few simple steps that you can take to protect yourself:
(Click here to continue reading…)

10:15 amWorkout Tips,

Ryan Lee and Blaine MooreI believe in continuing education, so last weekend I attended a conference in Stamford, Connecticut. It was a great event where I was able to learn a lot and meet some great people.

How great? Well, on the first day we raised $24,894 to build a school in Africa. (Actually, we raised more than that throughout the weekend, but that was the amount that we’d raised in the span of a few hours.)

Once it’s built in July I’ll put some photos up if I can get any forwarded to me.

Sirena Bernal and Blaine MooreThat said, the weekend was jam-packed. There wasn’t much in the way of down-time with speakers getting on stage by 7 or 8 in the morning each day and not getting done until near midnight. I haven’t taken 2 days off from running in a row since my 50 miler!

Imagine sitting on your butt for 3 days straight, book-ended by 5 or 6 hour drives between Maine and Connecticut. It’s enough to make you sore.

Which leads me into today’s warning.

On Sunday morning, I got up early enough to actually get out the door for a quick 4 miler. It had been raining over night, so while the weather was fine while I was out there the ground was a bit wet.

Now I don’t do a lot of running in downtown areas these days, so I admit that I wasn’t being careful enough.

Here’s what happened:

CrosswalkI was running across an intersection in a cross walk when I saw that the light changed from red to green. Thankfully, the person in the intersection was watching me, so when I stepped down on the paint in the cross walk and my legs went out from under me they knew enough not to pull over me.

There is nothing quite like falling flat on your face right in front of a car with a green light to make you feel foolish, among other things.

I got up as quick as I could and made my way to the sidewalk so I could pick the tar out of my palms and shake myself off.

Normally, you don’t have to worry about falling on city streets unless you catch a curb or there’s some sort of debris or spill that you need to run through.

After it’s been raining, though, any painted lines on the street could potentially become dangerous, especially if they had been repainted within the last year or so.

Next time that you are out running, keep in mind where your center of gravity is, especially when you are near traffic. For me, I’m glad to be home where the lines are all faded and I can spend most of my runs on the trails anyway!

Ever had a similar experience? Leave a comment in the box below and share it with us.

(Event photos courtesy of Sirena Bernal. The crosswalk photo was provided by Peds.org.)

6:33 amWorkout Tips, , , , , , , ,

Amby BurfootJust a quick note this morning: I happened upon a great article at BU Today where a first time Boston runner interviewed some noteable folks about the Boston Marathon with a bent towards getting tips for a first timer.

It’s a great ready, and features advice from John Kelley the Younger, Amby Burfoot, Bruce Lehane, Mary McQueeny, Rick Hoyt, and “Bricklayer” Bill Kennedy’s great-great-nephew Patrick.

Any one thing that stands out about your first Boston?
Driving into Hopkinton, there was half an inch of snow on some rooftops from a little shower, but it was melting fast. The crocuses and forsythias were everywhere. It fulfilled all my romantic images of winter passing and spring arriving and all of it getting mixed up in one glorious Boston Marathon day. The first thing I saw was Old John Kelley warming up on the side of the road and then the Japanese runners in their white Rising Sun uniforms. It felt as if it had happened just for me.

The other main anecdote is Heartbreak Hill. If you had read about it as much as I did, it loomed second to Everest in one’s notion of magnitude. I literally had the experience where I thought I should have been approaching Heartbreak and I was turning to the spectators and asking, “Where’s Heartbreak Hill? How much farther to Heartbreak Hill?” And they answered, “You just went over the top.” The expectation of a mountain made it easy.

You can read the article here:
http://www.bu.edu/today/arts-entertainment/2009/04/07/picking-marathon-brains

6:40 pmReader Questions, Workout Tips, ,

Have you ever miscounted the number of weeks between when you start a training schedule and the day of your marathon?

Have you ever realized 2 or 3 weeks out from your race that your schedule ends a week or two early or else goes right through your race and has the race weekend actually happening after you are supposed to to the starting line?

About a week ago, I received this email in my inbox:

Question MarkHi Blaine-

I’m running Boston in a few weeks. I made a mistake on my training plan and I’m a week off and I wonder if you can give me some advice.

Somehow I counted the weeks incorrectly and my plan has two weeks left and the race is actually three weeks away. I’m concerned because I ran my last 20+ miler about 9 days ago and I should have done it on Sat (a couple of days ago) On Sat I ran 12mi and I’m not sure what to do next Saturday which will be two weeks out from the race.

Do I run another 12 miler or something longer? My guess is that there is no reason to run another 20 miler (I’ve done three) but I’m not sure. Ack!

Thank you for any ideas!

Susan

(Click here to continue reading…)

2:21 pmSports, Workout Tips, , ,
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The Beach to Beacon 10k is a great destination race, especially for a race of such a short distance. A world class field combined with a scenic (and fun) course in Southern Maine serve to provide a great experience for anybody wanting to vacation in the area.

The race is very popular, selling out last year in about 24 hours and this year in about 110 minutes despite allowing a field that is 9% larger than last year.

As great as this race is, though, I think that there are some definite areas for improvement.

Find a New Provider for Registration

The registration process has been atrocious the past 2 years. Now that online registration is mandatory and there is no longer a paper option, the race committee really needs to look into finding a new solution than the company that they currently are using. Their website basically grinds to a halt with a few hundred to a thousand people hitting it at one time, which in the grand scheme of things is not really all that much traffic and a merchant provider should easily be able to handle it.

Not only are their frequent timeouts, but the site would often just show you a blank white page rather than an error message. If you refresh the page, then you might get an error message or you might not. After processing my credit card, I got the white page and tried to submit my info again. I was told that duplicate information was submitted, so despite not getting a confirmation I assumed that I had gotten in. When the list of entrants was announced, however, my name was not there.

Incorrect error messages are even worse than no error messages.

The company that they are using is Forte Interactive. Not only are they not capable of handling the registration process accurately or with anything other than a frustrating user experience, but they also charge higher than average registration fees. With the local ties that the Beach to Beacon has to the local Maine community, I don’t understand why they continue to send their registration business to Florida for a 2nd year in a row after having had the same problems the previous year.

Change the Registration Time

Registration for the race is always on March 15th. While I personally see no reason for registration to be held 4½ months before the race when they know it is going to be at or near max capacity anyway, I understand that that is not going to change and have no problem with that.

However, there is no reason for registration to have begun at noon. In years past, registration began at 9:00 am. This year, with registration falling on a Sunday, the noon start to registration coincided with a popular local race’s starting time which seems rude to me. Given that registration filled in less than 2 hours, my guess is that very few people who ran in that race had an opportunity to try to register themselves.

Allow Cape Elizabeth Residents to Register Early

Residents of Cape Elizabeth, where the race is held, have to deal with their town shutting down for a day and a half for the race and have a month of runners training on some narrow and windy roads throughout July.

For people with a mailing and billing address in Cape Elizabeth, there should be an early registration option to allow them to compete in their home town race without having to deal with all of the frustrations created by the registration process.

Allow Streakers to Register Early

If somebody has run all of the Beach to Beacon races, they should have the opportunity to register early so that they can keep their streak alive. They supported the race year in and year out and every year the number of eligible folks will decrease.

They should also have the opportunity to register early.

(This suggestion provided by Jeanne Hackett.)

Allow the Transfer of Registrations

I recognize that it can be a bit of an administrative hassle to transfer registrations, but for a popular race that sells out half a year in advance it should be allowed. The only real reason that I can think of for not allowing the transfer of registrations is so that come race day there won’t be a full-capacity crowd.

To relieve the administrative hassle, don’t allow any registration transfers after a week before the race. Because packets and bibs are printed ahead of time and are personalized, there may need to be more of a lead time so in allow them up until a month before or however long it takes for bibs to be printed.

To relieve the cost of updating the paperwork, charge a fee ($10 would be reasonable and is almost 30% of the registrations fee) and automate the process through the website so that all you need to do is run off a report to send it to the printers. You could also provide a no-charge method for turning a race number in which would allow people on a waiting list to register for full cost.

This not only would raise additional revenue, but would also allow people that did not get into the race an opportunity to replace those who can’t race because of injuries or other reasons.

(This suggestion provided by Martha Lippa.)

Mark Shore Road at both ends throughout July

Runners frequently train on Shore Road in the month before the race, which can give them a huge edge over people experiencing the course for the first time on race day.

Unfortunately, Shore Road consists of non-existent shoulders on twisty, hilly, narrow road where traffic tends to go a bit faster than it should. It’s a beautiful and scenic road to run on during the race, when the road is closed to traffic, but it can be dangerous the rest of the year.

Given the number of people that do train there through July, it makes sense to post a sign for the drivers to ignore that says something along the lines of “Caution » Watch For Runners” so that there’s at least a chance that they might be aware that they’ll be sharing the road with up to a few dozen runners through that 2 mile stretch.

(This suggestion provided by Pete Peters.)

Packet Pickup Should Be Moved to Portland

I fully recognize that this will never happen.

I mention it anyways, because Cape Elizabeth is not designed to handle the amount of traffic that has to go through the town in the days before the race, which leads to gridlock and stressed out drivers trying to get to Cape Elizabeth from the surrounding area.

Parking at the high school is also in relatively short supply, especially during and after rush hour. Getting out of the high school and back onto Route 77 to get back into town is also very frustrating.

Portland is much better situated to handle the traffic and there are plenty of options for places that could be hired out to hold the expo and packet pick up. Even South Portland would be more convenient and provide less of an impact than Cape Elizabeth High School.

Extra Shuttle Locations outside of Cape Elizabeth

Right now, very few people other than press and race organizers can park at the finish line. There are shuttles from Cape Elizabeth High School and from a few empty fields that are relatively close to the starting line where people can park.

The problem is that there are too many cars for these locations, and the commuting situation is no better on race morning than it is in the 2 days leading up to the race. There should be at least a few shuttles provided from Portland and from South Portland to reduce the number of cars that need to get into Cape Elizabeth in the first place and help relieve some of the pressure of getting to the race on time and finding somewhere to put your vehicle.

Well Worth Running

The Beach to Beacon is well worth running. The race itself is very well run and there are a lot of amenities for the runners. If you can get into the race, then I highly recommend it.

The only real problems that I see are with registration and packet pickup, with their being room for improvement for race day parking.

Have you run the Beach to Beacon before? Do you see any other areas for improvement that I have missed?

Leave a comment below letting me know what you think.

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