FitSugar

Nike+ Human Race: One Day, One Race, One Million Runners

FitSugar — Wed, 09 Jul 2008 03:00:00 -0700

So you run and aren't quite ready to tackle a marathon, but are looking for a race to run. Have I got an event for you. You can participate in the largest, most unique worldwide 10K race - the Nike+ Human Race. It takes place on August 31, 2008, and there are two ways you can run. Either sign up to run in one of the 25 designated race cities including New York City, Los Angeles, Paris, Madrid, or London. Or you can opt to run wherever you are - on a treadmill, on the road, or in the woods. Just track your "race" using either the Nike+ iPod Sports Kit (if you like to run while listening to your iPod nano), or with the Nike+ SportBand (if you don't have a nano). After the race, connect either your nano or the SportBand to your computer to upload your race data to the NikePlus.com website.

To hear more about the race read more.

All you have to do is register here. If you're running in one of the 25 race cities, the registration fee is $35 ($5 goes towards one of three charities you choose: The Lance Armstrong Foundation, The UN Refugee Agency, or World Wildlife Fund). If signing up for a race has been on your mind, all I have to say is, "Just do it." Imagine running in a global race with a million people – talk about a powerful experience.

Gear Up For the 2009 Nike+ Human Race

FitSugar — Mon, 24 Aug 2009 03:30:18 -0700

Last year, Nike hosted the world's largest running event - the first Nike+ Human Race had over 780,000 participants. It was such a hit, they're hosting another one on October 24, 2009, with the hope that this year it will be even bigger.

This race gives runners all over the globe the chance to run a 10K together on the same day. If you want to be part of it, there are two ways you can join. Either sign up for one of the runs hosted by Nike in more than 30 cities around the world. Or you can run a 10K wherever you choose - on a treadmill, in the woods, or by the beach. Just track your run with the Nike+ Sports Kit or the Sportband. Then upload your race data to nikeplus.com.

I did this race last year and it felt amazing to know that hundreds of thousands of people were running the 6.2 miles along with me, so I definitely plan on doing it again this year. If you're interested as well, register here, and then start training - you have about two months until race day.

Gear Review: Polar RS300X Heart Rate Monitor With Foot Pod

FitSugar — Wed, 30 Sep 2009 09:00:29 -0700

I love training with a heart rate monitor, and Polar is my favorite brand. These days I have been working out with the RS300X ($170). Designed with running in mind, this HRM is great for other sports as well.

For me, the feature that distinguishes this heart rate monitor from others I have used in the past is the big red lap button at the bottom of the watch face. Press it, and the watch saves your stats for that lap, but keeps on recording the rest of your workout. When you're done with your workout, the RS300X breaks down your workout data by lap as well as giving your info on your overall workout. It is great for working out at the track when running repeat distances or when training with negative splits. When combined with the S1 Foot Pod ($130), the heart rate monitor tracks your speed and distance as well - perfect for all the type A runners out there.

For more of my opinion, keep reading.

Get Motivated: Marathoning With Prosthetic Leg

FitSugar — Thu, 13 Aug 2009 14:30:53 -0700

In the evening when the couch gets too comfy, a little outside inspiration can be helpful. The story of Abdi Dhuhulow is just that. After reading his story on BBC News, I laced up my sneakers and went for a run. When fleeing fighting in his native Somalia as a young boy, a bullet struck his ankle. He fell from the truck, which then ran over his foot - crushing every bone. When he emigrated to the UK he underwent four surgeries in attempt to repair his wounds, which also included a fracture to his femur. In the end, his leg was amputated. After struggling to walk for 14 years, moving about with a prosthetic leg brought new found freedom and running. Of the experience of losing his leg, Abdi says, "Before this I could not even walk without crutches, but by losing my leg I felt I got my freedom back. Now with one leg I can run marathons."

To see his impressive race times, read more.

Although running at first was difficult, because the surrounding legs muscles were so weak. Determined to not be defined by his disability, eight months post-op he was able to run a mile in under seven minutes - with a prosthetic leg designed for walking, not running. When he upgraded to a better prosthetic leg designed for running, his race times increased: 19 minutes for a 5km, 40 minutes for a 10k, 1:30 for a half marathon, and a little over three hours for a marathon.

Reading the determination of others inspires me. Abdi's times are fast. I think he is amazing, and he motivates me to hit the pavement. What about you - are you inspired to run?

Let Freedom Run: Independence Day Races

FitSugar — Thu, 25 Jun 2009 03:00:00 -0700

July Fourth is just around the corner, and you can celebrate the day with more than just a barbecue and some sparklers. You can run. There are a bunch of Independence Day races all over our fair nation, so you can get some exercise while showing some patriotic pride.

Dressed in your red, white, and blue running gear, you can race in the Celebration 5k in Jacksonville, FL, or in the Rotary Firecracker 1k, 5k, and 10k in Santa Cruz, CA. There are races from the redwood forests to the Gulf Stream waters (I know Jacksonville is on the Atlantic side, but it is so close). You can search for races in your area here. Will you be racing with Uncle Sam?

Kara Goucher: Heartbroken but Happy and Ready For 2012

FitSugar — Thu, 23 Apr 2009 06:00:00 -0700

I had the pleasure of speaking with marathoner Kara Goucher, 30, yesterday, and she is one sweet runner. Kara placed third in the Boston Marathon on Monday, coming in just nine seconds behind the winner. Her frustration was visible as she crossed the finish line. When I asked her which part of her body hurt most the day after the marathon, Kara said, "Honestly, still my heart just hurts the most."

Although heartbroken, Kara explained that her body didn't feel that beat up from the race - explaining that this race was like an easy 20 miles followed by a really hard 10k - so just her hip flexors felt tight from the running downhill. Her disappointment with not winning combined with a lack of aches and pains led her to consider running the London Marathon next week. She wanted to put the tactical lessons learned in Boston to work immediately, but ultimately decided racing a marathon again that soon wouldn't help with her long-range goal: competing in the 2012 London Olympic marathon to win.

To learn Kara's favorite Pilates exercise, the last movie she saw in a theater, and what she did after finishing the marathon, read more.

Kara switched coaches about three years ago and began working with former marathon star Alberto Salazar, and with this change came regular cross training. Salazar, who also coaches her husband Adam Goucher, wanted the running couple to become better all-around athletes, and to do so, Kara started Pilates. Although she hates them while doing them, Kara loves the ab series of Pilates, including the 100s, as well as the back stretch saw off your toe. Her favorite core exercises: "I like plank and lunges. In the plank position lifting up one leg is good core work. I like basic stuff that you could do anywhere: in a hotel room, at the gym, on the sidewalk if you needed to."

After running the Boston marathon, Kara went out to dinner with a group of family and friends. Although the party drank many bottles of wine, they are waiting to pop the champagne cork when either she or Adam wins. She admitted that it was nice to "act like normal people" for the evening, not having to worry if the food might upset her stomach and interfere with running or if she should be getting to bed. Speaking of "normal," I also asked Kara the last movie she saw in a theater. "I saw The Curious Case of Benjamin Button around New Year's, but I have no idea of what I saw before that," she told me.

Kara is one busy runner. She trains hard, loves racing, and won't be giving up track events anytime soon. She and her husband have both publicly stated that they would like to start a family - just think how fast those little Gouchers could be. I for one am looking forward to seeing Kara run in London, be it next week or in three years!

Source and Source

What's Your Advice on Running and Racing Without Music?

FitSugar — Tue, 24 Mar 2009 16:00:00 -0700

You guys are full of great advice and I just received a question that I thought you all would be able to help out with. As they say, two heads are better than one. Here's the question:

"I am trying to decide if I should sign up for an upcoming 10k race. I've been running regularly so I am pretty sure I can handle the mileage, but it is a no-headphones race. I have never, ever run without music and can't wrap my head around the idea. Music is my main motivation to keep putting one foot in front of the other. Any advice on how to run without tunes? Should I practice ahead of time? How should I deal with no headphones at the race?
- Fretting About the Music

I feel like this dilemma is fairly common. Music is an important motivator, but don't underestimate what race-day adrenaline can do for you. I would go on a few runs before the race without headphones just to acclimate to the experience. It is actually pretty cool to hear your own breath, your feet on the pavement, and birds singing in the trees.

Ever experienced this dilemma? Help a fellow Sugar user out and share your advice below.

Source

Beginner's Half Marathon Training Schedule

FitSugar — Fri, 27 Feb 2009 13:30:00 -0800

So you've run a few 5Ks and maybe have a 10K under your belt. Now you're ready to tackle your first half marathon. You'll need a training schedule to get your mileage up, but it's hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

To see this basic 12-week training schedule read more.

Before looking over the schedule, here are some important notes.

Mondays: Rest to prevent injury.
Tuesdays and Thursdays: After warming up, run at a moderate pace for the designated mileage.
Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
Saturdays: Run the designated mileage at an easy, conversational pace.
Sundays: Recover on this day with easy runs to loosen up your muscles.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	Rest	2 miles	Rest	2.5 miles	Rest	3 miles	2 easy miles	9.5 miles
2	Rest	2 miles	Rest	3 miles	CT or Rest	4 miles	2.5 easy miles	11.5 miles
3	Rest	2.5 miles	2 miles	3 miles	CT or Rest	5 miles	2 easy miles	14.5 miles
4	Rest	3 miles	Rest	4 miles	CT or Rest	6 miles	3 easy miles	16 miles
5	Rest	3 miles	3 miles	3 miles	CT or Rest	7 miles	3 easy miles	19 miles
6	Rest	4 miles	3 miles	4 miles	CT or Rest	8 miles	3 easy miles	22 miles
7	Rest	4 miles	Rest	4 miles	CT or Rest	9 miles	3 easy miles	20 miles
8	Rest	4 miles	3 miles	3 miles	CT or Rest	10 miles	3 easy miles	23 miles
9	Rest	5 miles	3 miles	4 miles	CT or Rest	11 miles	Rest	23 miles
10	3 easy miles	4 miles	Rest	3 miles	CT or Rest	12 miles	3 easy miles	25 miles
11	Rest	4 miles	Rest	3 miles	CT or Rest	5 miles	2.5 easy miles	14.5 miles
12	Rest	2 miles	20 minutes	Rest	20 minutes	Race Day! 13.1 miles	Rest	15.1 miles + 40 minutes

Source

Running Tips From Marathoners

FitSugar — Wed, 02 Apr 2008 11:45:00 -0700

Since I've ran in a few 5K and 10K races, the ultimate goal of running a marathon has been whispering in my ear. If you've been itching to run 26.2 miles, too, here's some advice from marathoners:

Before signing up for a full marathon get a few shorter races under your belt.
Train in all kinds of weather - heat, humidity, hail, rain, sleet, and sun. You never know what the weather will be like the day of the race, so you want to be prepared for anything.

Don't train the same way every day. Cross train with weight lifting and other types of cardio such as biking to build other muscles and prevent injuries from repetitive motions.
Don't run long distances every day. Run short races (3 to 5 miles) a few days in a row, and then run 8 to 10 miles one day. Each day you decide to run your long distance, you can work on building up to 12 miles, 15 miles, and all the way up to 20 miles.
Try to complete three 20-mile runs before the marathon. Your last one should be about two weeks before the day of the race. Then ease up on your training and run a few miles a day until the race. This is called tapering off, and it will allow your muscles a chance to fully recover before you run the full 26.2 miles.
Stretch after every workout to ease soreness, increase flexibility, and prevent injuries.

What else should you do? To find out read more.

While training, eat a balanced diet that includes lots of protein, carbs, and iron-rich foods. On the night and morning before the race, eat foods rich in protein and carbs. Eat foods you've eaten before and don't experiment with anything new like power drinks or energy bars.
On the day of the race, wear things you've run in before. Now's not the time to try out new socks or a sports bra because it could cause chaffing or blistering. The same goes for running shoes. Break in your new sneaks at least a month or two before.
Whether you're training or running in a race, listen to your body. If your knee is screaming in pain, stop running. You could make an injury worse.
Keep in mind that running long distances is 90 percent mental and 10 percent physical. There's only so much training you can do to physically prepare for the race, so on the big day, the most important thing is to keep your mind set on crossing that finish line. Believe that you can do it. Repeat in your mind that you can do it, and you will.

What's the Deal With: Race Pace

FitSugar — Mon, 21 Jan 2008 09:45:00 -0800

Have you ever come across the term "race pace" when reading articles on training for running? It can be particularly confusing, especially if you are training for your first race. Basically, you need to set a goal time for finishing, and that goal needs to be a realistic one. Then you figure out the running pace (how many minutes it will take you to complete each mile of the race) that will get you over the finish line by your desired race time. Your race pace is a sustainable, even pace that you can use throughout the race.

Coach Jeff Galloway, who writes the For Beginners Only blog at Runner's World, has a semi complicated formula for figuring out that reasonable pace. Essentially you time a mile in the middle of a regular run, and in this mile you increase your pace a bit. You do not run all out, but you certainly kick it up a notch. Galloway calls this faster mile, the miracle mile (and he is not talking about shopping in Chicago either).

To see how to factor in the time of your miracle mile into your race pace read more.

Use the time of your mile and for a:

5k pace: add 33 seconds
10K pace: multiply by 1.15
Half Marathon pace: multiply by 1.2
Marathon pace: multiply by 1.3

Then you have your race pace. This is how fast you want to run each mile of your race. Your pace will, of course, change as you keep running, so it is a good idea to re-time your miracle mile every two to three weeks.

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