Top 10 Nutrition Myths

I subscribe to active.com e-mail alerts. Active.com is a website geared towards people with active/athletic lifestyles; you'll find training tips, nutrition guides, a little bit of everything fitness. Every now and again I will get articles about various health and fitness related topics sent to my inbox. This morning, the Top 10 Nutrition Myths were waiting for me in my e-mail and wow was I surprised.

Some of these myths shocked me...for example; for years I have been told by friends, parents, and Oprah to never eat anything after 8:00 PM; if you eat after 8:00, you will get fat. But after reading this article, that is certainly not the case...you just have to read it to believe it.

This article also covers other topics like the benefits of Omega 3 fatty acids, the root of food cravings and white vs. dark bread. These myths are skewed towards the female audience, but some can be taken across the gender lines.

Have a look and let us know what you think, you might be just as surprised as I was.
--Cassie

Interview with E-Speed: A Pacer's Journey

Elizabeth Hansen (or E-Speed) is 26 years old and a ball of energy. A runner since 1992, with 10 marathons, 4 50K's, and two 50 mile races under her belt, she knows a few things about competitive racing. She ran the Boston Marathon two times (2005 and 2006), and her marathon PR (Personal Record) is 3:27:16 in Columbus 2005. After reading her Blog, Run With Me, and learning about her impressive experience, funny running stories and entertaining anecdotes of family life, I decided to ask Elizabeth a few questions about her career as an athlete. Elizabeth is not only a runner, but an avid race volunteer, race pacer, and accomplished tri-athlete. If anyone would have some good advice or enlightening stories for new runners or competitive athletes, I’m sure she would:

How did you become involved with running and the running community?

In sixth grade my homeroom teacher was also the cross country coach. He saw a scrawny little kid and thought I'd be perfect for running. He convinced me to run in intramural cross country and track and I was hooked from then on. I went on to run cross country every year of middle school and high school. At my peak I ran a 20:03 5K at the Michigan High School Division 1 States Competition. Earning a place on the Academic All States list my freshman and sophomore years. I slowed down after that and struggled to compete in college. I had some issues with stress fractures and weight gain. In 2004 I signed up to do the Chicago Triathlon with Team in Training and I haven't looked back since!

What kind of runner are you? Are you competitive during a race, or do you run to keep healthy?

Definitely competitive. I am driven by my own personal goals and I must admit I thrill in placing high at races. At some point I would like to win a 50K. If my training goes well the next few years I think it is possible. My other primary goals are to break 20 in the 5K and to break 3:20 in the marathon. Thankfully I enjoy running all distances 5K up to 50 so there will be plenty of opportunities for new personal records along the way!

What do you love about being a pacer?

I am a running chatter box. I love to talk and most of my runs are social. Pacing gave me the chance to talk to a whole new group of runners as well as help them to achieve their personal goals. I would love to coach cross country some day but as that is not likely. Pacing is a fun way of being a "coach for the day." The runners out there count on you and look up to you and trust that you will advise them throughout the day. It is a big responsibility but also a lot of fun!

What have you learned from being both a volunteer for a race and a runner in a race?

I love volunteering for races. At the Burning River 100 mile race this year I headed up the aid station at mile 91.3. You truly appreciate what goes into a race like that when you are manning an aid station. The first runner came through our aid station hours before the next runner. We had to be on alert and ready to help runners throughout the night and into the late morning. It was so inspiring and I truly believe most of the runners would not accomplish their goal without the help of the volunteers. I started my endurance lifestyle with Team in Training in 2004 and have mentored for their program. Many of the people in TNT are first timers and are out there to cover the distance no matter how long it takes. I have a special love for the tri-athletes and runners who are back of the packers. They work so much harder than most of the speedy folks and I am always crushed when a race does not follow through on support for those last athletes to cross the line. I think seeing a race from the volunteer side of things makes me a much more appreciative racer. I always make sure to thank the volunteers throughout the day. Without them there would be no race.

What is your advice to new runners?

First and foremost go out and get fitted for a good pair of running shoes. So many injuries come from running in old crappy shoes. Talk with a shoe expert and find out what will work for you. Your feet will be happy and your running will be better because of it. I think when you start running it is so easy to quit. Running is not easy the first time around and it may not even be easy for the first few months. But I promise the benefits are worth the effort. I truly feel so many people are missing out by not running. I can't fathom not being able to run. Once you get over the initial soreness and difficulty breathing, running is truly so enjoyable. I find it almost meditative. My other advice would be to keep it fun. Run in different places, run with different groups, run at different paces. Mixing up your training makes it more of an adventure and less of a chore. I truly can say I look forward to 99% of my runs now. Most of that is because I have a different group to run with everyday.

I hardly ever run alone anymore and on the occasion I do it is a treat rather than being something to dread.

How has running changed your life?

I honestly cannot imagine life without running. Running has opened up a whole new social world for me. I have met so many wonderful people that I never would have met without running. I am truly so blessed to have so many good people in my life. I can call upon any of them at anytime to go out and get in a workout. I am by nature a ball of energy and I think running is a great outlet for me. If I didn't run I would be bouncing off the walls constantly. Running is kind of my own personal therapy as well as a great way to stay in shape!

Visit Elizabeth Hansen’s Blog Run With Me for more information about her running career, running tips, or just as a fun read. Her witty writing is just what you’ll need to keep motivated!

(Picture Credits: Picture #1 captured by Mike Keller from Running With Scissors 60K, picture #2 captured by North Country Trail Marathon photos, picture #3 captured by Brian Stern from a local 5K race)

--Cassie

You Deserve an Easy Day!

For those who have not heard, The 2007 LaSalle Bank Chicago Marathon was quite the "steamy" scene this weekend. Exhausted and overheated runners, and obscenely warm temperatures made for an eventful Sunday. But in the midst of all of this, approximately 25,000 runners did finish the race.

So, for all the marathoners who ran in Chicago this weekend, you deserve an easy day. Read this article from Runner's World about how to take it easy and recover from strenuous activity. Or, if you decide to take a few days (or even weeks off) do so without guilt. You made it through one of the toughest marathons in history.

To the left is a picture of our own Nick finishing the race. Look for the guy in the yellow tee with his arms up to the right in the photo.

Congratulations to all the runners!

--Cassie

Spirit of the Marathon

The LaSalle Bank Chicago Marathon is only weeks away and the excitement keeps building. In the midst of this anticipation, one of my marathoner co-workers forwarded me this trailer for the documentary Spirit of the Marathon. I watched this ten minute clip at least three times and I get inspired every time I press play. It moved me so much; I had to find out more on the creators and about the mission of this moving documentary. While I’m not a marathoner myself (yet) just your normal everyday runner, I was still was brought to tears as I watched this clip. I think everyone can take something from this film. You can watch the trailer here (see link):

http://www.marathonmovie.com/

A few weeks ago the director of the film, Jon Dunham, answered some questions I had about the movie, the inspiration, the passion that went into production, and the hard work:

Can you tell us how the idea to make the film came about?

Jon Dunham: I ran my first marathon in Los Angeles in 1993 and was instantly hooked. It was the most challenging thing I had ever done and it gave me an incredible sense of accomplishment. It changed my life! Year after year I continued to run marathons and eventually my filmmaking and my running met. I became totally captivated by the subject. The marathon, its history, and the diversity in people who take part in it became an absolute passion of mine.

The film used to be called Land of the Gods: Legend of the Marathon, and now it is called Spirit of the Marathon, what brought about this change?

Jon Dunham: Land of the Gods was the working title, which we took from the marathon’s homeland - Greece of course. We debated its actual significance to the film throughout post-production and ultimately decided on Spirit of the Marathon as we felt it better conveyed what the film is all about. It also relates very nicely to one of our epilogues at the end.

What hurdles had to be crossed in order to make it?

Jon Dunham: The most challenging aspects to producing Spirit of the Marathon were the actual logistics to filming a major marathon and securing the necessary financing. Both were a long and arduous process; however, we ultimately received generous support from the Chicago Marathon (although there were other reasons for choosing to structure the film around Chicago as well) and over about a five year period we gradually put together enough funds through sponsors, private donors and investors in order to make it all happen.

The film has been described as featuring 6 runners - was it easy choosing those and under what criteria?

Jon Dunham: One of my first impressions of the marathon was how incredibly diverse it was. I was moved by the spirit of camaraderie among people, runners and spectators alike. I always wanted to address this in a film. Furthermore, I wanted to tell the stories of both professional as well as amateur athletes and to explore the similarities and differences in all of these runner’s lives. Deena was the first involved and we first started discussing the project in early 2004 prior to the Athens Olympics. Once she won the Bronze it added a great deal of luster to her story.

As for the amateurs, we started with a mass casting call that went out across North America and there was a full deluge of responses. Finally, we spent a couple of weekends in Chicago and met with maybe 70-80 people and chose our four from there.

I was introduced to Daniel via the Chicago Marathon and his story spanning multiple continents and supreme athletic talent instantly intrigued me.

The filmmakers have extensive marathon running experience do you think this was a necessity in making the film reach its target?

Jon Dunham: Let me put this another way; To a certain degree I think all marathon runners have the potential to be good filmmakers because the marathon is an extremely demanding event and filmmaking is a very challenging career choice. However, like all things that one must work very hard for in life, there lies at the end tremendous reward.

More literally speaking, I think as a filmmaker you have to know your subject inside and out. Who better to make a film on the marathon than people who have run it themselves? That being said, I never wanted to make a film solely for runners as I believe the lessons learned in training for and running a marathon transcend the sport. Keeping this in mind, I often found myself purposefully trying to avoid “runner’s speak” and hard core details about the history of the event because I knew it would probably end up alienating potential audiences.

When will the film get a general release?

Jon Dunham: We’ll be in theaters in the U.S. in late 2007 and early 2008. We plan to also have a release abroad in 2008. We are still finalizing the details around the mass distribution. However, based on the response we’ve received worldwide, we anticipate the film will be widely available this coming year.

Upon completing this film, what advice do you have for new marathoners?

Jon Dunham: Pace yourself and stick to it. Many things truly worthwhile in life require a lot of passion, patience and perseverance.

So there you have it, from the Director himself; everything worthwhile in life is worth the hard work and passion. Take some time out of your day and check out the Spirit of the Marathon movie trailer. It will be showing through the Chicago International Film Festival October 5, 2007; two days prior to The 2007 LaSalle Bank Chicago Marathon.

--Cassie

To Wave or Not to Wave? That is the Question.

Last Friday evening on my typical three miler, I was chugging along the trail and passed two runners in a row. We smiled, nodded, etc. Then I passed one of the runners on the same loop again, this time I said "WAY to GO!" He smiled big and waved again.

Sometimes I will pass runners and they will enthusiastically wave and smile, other times you will not get a look. Same for bikers. Sometimes bikers say hello and sometimes they do not. We're all sharing the road so I guess there is a feeling of camaraderie among runners and bikers.

For me being friendly depends on the run. If I'm having a great run, I will typically smile, say "Great Job" or something nice. But if it is a bad run, forget it. I will not even look up. But on a seventy five degree evening right before the sun sets on an August night, and right before the weekend, I can't help but give a yell. Maybe I should have said "Happy Friday?!"

So, are you a friendly runner? Or would you just get down to business and ignore the other people on the same trail? Or does it depend?

--Cassie

Cheering for Runners - What Sounds the Best?

I have never run a marathon...well not yet anyway. I plan to within the next year or so, that is my goal. But I have run many races in my life; from competitive to fun runs. I have heard my fair share of marathon stories; what cheers work best, what cheers are not so great, what cheers make you run faster, cheers that make you stop in your tracks. Nick, from our debut marathoner story on NBwebexpress.com had some suggestions and opinions about cheers. I've compiled a short list based on the cheers I like to hear and the cheers Nick is a fan of as well. So, if you're planning on cheering at The 2007 LaSalle Bank Chicago Marathon, or another local race near you, try these cheers out:

Cheers that WORK!:

GO insert name here!

If a runner hears his or her name in a race among a crowd, that can be a real booster when the going gets tough. It's personalized, friendly, and a nice change from just "Go faster...!"

Lookin' Good!

While a runner may not feel like they look that great, especially in heated moments of a race, it's still nice to hear that someone feels they do. And 'Lookin' Good!" can not only mean physically but your running gait, speed, stance, facial expression, etc.

insert specific number Miles to GO!

Now, this is very important, only say this in a cheer if it is true. Never shout "Only 2 miles to go!" when the runner really has four or five. But it is nice to hear updates if a mile marker was missed, hard to read, etc.

It's all downhill from here!

Again, only shout this if it is true. You don't want to call out that a race course is downhill when there are four sets of hills on the horizon. So, if you know the course well and know that a downhill is coming, by all means, shout it.

Nice Shorts!

OK, this one might be a little lofty, but as a woman, I always like to hear compliments about my apparel choices for race day. I took some time picking this outfit out, so it's nice to hear someone else thinks the shorts are cute too. This might be a "girly" phrase but I enjoy a fashion compliment as much as the next woman runner. It's just a "feel good" cheer.

We are so proud of you!

I heard my Dad say this to me after a race, and I thought to myself "where were you at mile 3, Dad!" I could have used the extra pep talk when I was hurting up hill, not as I relax in the after race tent. Letting a friend, relative, or even perfect stranger know that their effort makes you proud, can soar them over the finish line.

So, there are our favorites. Nick contributed from his marathon experience, and I contributed from my short distance racing experience. Next time you find yourself on the sidelines cheering on a friend, your mother, wife, husband, child, etc. think of what makes you run faster, and cheer it on. Never miss a chance to tell someone how much you care, especially during a race.

--Cassie

Yoga: An Added Spice to Running?

About six weeks ago I signed up for my first yoga class. I've only tried Pilates and in the privacy of my own home, so I was a little intimidated about starting an actual yoga class. I was not very flexible and didn't know much about the benefits. I knew Yoga could help you relax, and who doesn't need help with that? So, one of my friends at work encouraged me to join and sign up with her.

I'm not going to lie, the first class was a little intimidating. The other students all came very prepared and looked like they had been doing the "downward dog" for years! But I showed up, no yoga mat, and in running shoes. So, I took off my socks and shoes, grabbed a mat from the rec closet and joined in. I really enjoyed it. And I felt taller afterwards, it was easier to breathe, and I felt relaxed. My friend who was with me said she felt the same thing.

In the September issue of Runner's World, (page 78) Uta Pippig, (who is also on the cover of the September issue of Runner's World) winner of the Boston, Berlin and New York City marathons, found herself stuck in a rut and in need of an energy boost. She added Yoga to her running workout regime "to regain energy, improve (my) breathing, and (to) find inner peace and satisfaction." I also read that Yoga can help make you stronger and prevent injury with intense stretches, poses, and breathing techniques.

You should check out this other article found on the Runner's World website, it also discusses the running benefits of Yoga; plus features poses and instructions.

Uta Pippig also recommends that beginners take a Yoga class for initial instruction from a professional. I have to say I agree. Don't try any poses without the proper guidance. You don't want to injure yourself while trying to prevent injury!

What is good enough for Uta Pippig, is good enough for me. I'll see you in Yoga class next Tuesday.

--Cassie

Running Makes You Smart

Another cool post from http://www.runningnetwork.com/. They featured an article from the New York Times on how exercise increases brain activity. The study explained "an expanding body of research shows that exercise can improve the performance of the brain by boosting memory and cognitive processing speed. Exercise can, in fact, create a stronger, faster brain."

The main study discussed in the article focuses on the behavior of mice. However, another study focuses on the behavior of humans, and how change of diet and exercise increased blood flow to key areas of the brain.

So, for anyone out there who tells you running is crazy, you can cheerily come back with "no, running is smart!" And it is.

--Cassie

Pool Running?

As the weekend approaches and the heat still raging in most of the United States, I decided to look at some other options for training. If it's still too hot to run and you just don't want to take on a treadmill workout, try pool running. It may sound a little weird, but after reading this article on the Runner's World website today, I might give it a shot. The writer of the article, Marc Bloom, talks about ways to make pool running one of your alternatives to other "typical" cross training workouts. And if you are nursing an injury, pool running might be another way to stay in shape as you heal. He suggests getting a group together to pool run with you, playing a few games or even simulating a favorite running workout in the water (pacing, speed, etc.) to make it more fun.

--Cassie

The LaSalle Bank Chicago Distance Classic

This past weekend was the 30th Anniversary LaSalle Bank Chicago Distance Classic. Over 8,700 runners participated in this 13.1 mile race event. Read mile-by-mile race coverage, race results, and interviews with participants in this article by the Chicago Athlete posted on the Complete Running Network.

Top finishers in this event were Greg Costello with a time of 1:09:54, and Claudia Becque with a time of 1:21:20. Not bad times for a 6:30 AM start and for a race in the middle of a Chicago heat wave!

Anyone race in the LaSalle Bank Chicago Distance Classic over the weekend? Post your racing experience with us!

--Cassie

How do you Beat the Heat?

I believe we've covered this topic before, but as the temperature in St. Louis climbs to 102 degrees today, it might be another good topic to address. This past week, the topic of beating the heat has popped up over numerous message boards and running chat forums. Yesterday on Cool Running, the topic of beating the heat while trying to maintain adequate mileage was a main concern. The thread was enormous and is still growing with comments.

Many suggestions and ideas were discussed in this "heated" forum: some runners in the forum talked about sticking to treadmill training in the hotter months, some take off before sunrise to get their miles in, while others stay hydrated and run in the heat of the day.

Some of my favorite suggestions:

• If you are a morning runner, drink plenty of water the night before so you're hydrated for the AM workout.


• Don't force your pace, do what you can. Don't try to break records in the heat of the day.


• If you are running in the heat of the day, carry identification on you at all times. And always let someone know where you are running and how far.


• Turn to the treadmill or indoor track if it's just unbearable.

Do any runners like running in the heat? A few of the runners in the forum talked about how they actually liked the heat and loved running when it's hot. I don't mind the heat, but once it hits 85+ degrees, count me out. Have I missed any tips for "heated" training?

--Cassie

Self Inspiration - What is Your Inner Pep Talk?

This morning I stopped in one of the Runner's World chat forums. They were covering an interesting topic, "do you talk to yourself when you run?" And if so, "what do you say?" Last weekend I ran 4 miles at my favorite indoor track and even though the track was crowded with people, I would catch myself saying "you can do a few more, a few more," and "no stopping, no stopping." I would make sure no one was in sight while saying these phrases to myself, I wouldn't want someone to turn around and see me talking to thin air.

But I tend to have different phrases and "talks" to myself when running outside, they get a little more intense. In high school, I had an incredible cross country coach; Coach Jim Davis (no really, that was his name...not the New Balance Jim Davis but the Parkway West High School coach/English Teacher Jim Davis). He had a series of excellent pep talks and phrases he would say (or shout at us) while running a race, workouts, sprints, etc. He would point to the runner in front of us and say "go get 'em!" and "you see her? Go get HER!" At each point of the race he would have a different phrase and he would run next to us in his straw hat and shades. It was pretty motivational to see your coach screaming and running beside you shouting "GO! GO! GO!" My favorite 'shout outs' of his came towards the end of the race, I loved this one: "Now is the time!" and "You can see it!" Meaning now is the time to go all out, start your kick, and bring it home, you can see the finish line. The most inspirational "talks" always came during that middle second mile in a 3.1 mile cross country race. At these critical moments he would jog right along side you , almost in the trail and say "look at me...you can do this...you can do this...GO!" Now that was motivation. Very intense, but it always gave me the extra push to keep going.

So, when I'm running outside and the sun is beating down and I have already run to my limit, I try to picture Coach Davis screaming and running along side me in that straw hat yelling "You can see IT! Go Cass!" Memories of the Coach Davis cheers are my personal pep talks.

What do you say to yourself while running? "lookin' good!" maybe "keep it up!" or even song lyrics..."Eye of the Tiger!"

--Cassie

Blog Your Training for The LaSalle Bank Chicago Marathon

If you are currently training for The LaSalle Bank Chicago Marathon, and have a story to tell, now you can start your own LBCM Training Blog! And it's FREE!

As a Blogger, set your own goals, monitor your progress, share your ideas with other "like minded" marathoners, and other runners can comment and post suggestions. It's one way to start and establish your own running community. Think of it as your personal sounding board, diary or running journal.

If you decide to start your own training blog for The LaSalle Bank Chicago Marathon, please let us know and send us a link!

--Cassie

100 Beginner Running Tips

This article from completerunning.com really hit home for me. It is a list of 100 running tips for beginners; it has some great ideas/information/words of wisdom for new runners. I especially love the tip to "buy running clothes you look good in and that will motivate you to run," I could not agree with that more! Nothing beats your comfy t-shirt and shorts, but some of those performance fabrics really do work, no joke. I'm sure we all have our favorite outfits that just scream "get out there and run why don't you!"

Some of my favorite tips from this article were:

• Do not compare yourself to others. Run within yourself and for yourself first.
• Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
• Set realistic short term and long term goals.
• Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.

Any "new running" tips this article may have missed?

--Cassie

New Balance Connections - Live Chat with Kathy Butler

So, last night New Balance Connections held another live chat with Team New Balance marathoner Kathy Butler from the U.K. The most popular questions had to do with pacing for a marathon: how to find your ideal pace, what workouts are best for pacing, etc. Kathy recommended training with other runners that share your same pace, track workouts and tempo runs. She also said that pacing has a lot more to do with distance, meaning the distance you run for your workout will determine your pace. These were definitely popular suggestions, but still nice to know a pro agrees!

There was also a question about the benefits of trail running vs. road/track running. Trail running will give you more scenery and distraction for the run, while road running gives you a more "race" kind of feel. More likely than not, marathons are mapped out on paved roads.

The next Live Chat will be held September 11 at 8:00 PM CST. This chat will be hosted by Dennis Linehan, the New Balance Pace Team Coordinator of the LaSalle Bank Chicago Marathon. He will be answering questions about marathon training and tapering in the last weeks.


--Cassie

To Run With Music or Not to Run with Music?

When I run, I have to have music. I can feel the difference between running with music and running without. When I have my music on, I feel like nothing can stop me, like I am invincible. It's also a great way for me to 'tune' out the day and just relax to some good music. What did people do before the days of portable music?! Some may argue that running with music defeats the whole purpose of running: to take in the world around you, focus on your stride, to experience nature... but I think if music makes your workout more enjoyable, then why not plug in for some good tunes?

I came across this article today that talks about the pros and cons of running with music, and it discusses the heated debate between running with tunes and running without. There is a lot of talk out there about the correlation of music and running.

--Cassie

Sleep-away Camp for Marathoners: The Dick Beardsley Marathon Running Camp

There comes a time in every runner’s training where the running becomes monotonous, the routes become boring, and the workouts become predictable. Now, try to imagine: a sleep-away camp for marathoners, training advice from one of the best marathoners in history, one-on-one coaching from the pros, and the chance to bond with other runners. Recently, I spoke with Jan Seeley, Publisher of Marathon & Beyond magazine and Director of the Dick Beardsley Marathon Running Camp. I asked her some questions about the focus of the camp: goals, staff, and so on.

The camp began in 2003 and Jan says it was the result of the right forces coming together: the mix of Dick Beardsley—“Arguably long-distance running’s most inspirational ambassador”— the fantastic location of the camp (the 500-acre Rainbow Resort, four hours north of the Twin Cities in Minnesota), and Jan, a highly experienced event coordinator and Publisher of a marathon training magazine. This combination of talent, expertise, and passion was a win-win all around for the camp. Some things have changed for the camp over the years including the involvement of New Balance as a sponsor. “New Balance is now our major sponsor for the camp, and has been since 2004,” says Jan.

When it comes to runners who will benefit most from Dick’s camp, Jan says really any dedicated marathon runner: “Dick’s camp is best for ‘committed’ marathoners, with a pun on committed, because long distance runners are a nutty bunch!” Most runners at the camp are experienced, and each participant has run at least one marathon.

The camp has only 30 to 35 participants so each camper gets a lot of one-on-one time with the coaches. “We want to keep it cozy so we can really focus on each runner’s goals.” In speaking of coaches, Jan says, “Our coaching staff is second to NONE; each coach is a personal friend of Dick Beardsley from the running community.” The staff includes health and nutrition experts, legendary marathoners, Ironman tri-athletes, ultrarunners, and marathon club founders/ running club presidents.

Each day of the week focuses on a different aspect of marathon training. Along with long runs, speed and pace work, expert instruction/discussion plays a big role as well. Jan adds, “We have eight seminars and about six round table discussions, which take place at some of the meals.” Campers even undergo a running gait analysis. “Everyone is videotaped running and Coach Bill (Wenmark) analyzes each runner’s form.” Runners will also participate in the Dick Beardsley Half-Marathon in Detroit Lakes, Minnesota, on that Saturday of the week. Unfortunately, all good things must come to an end. “Camp wraps up on Sunday morning after a final run, brunch, and goodbyes.” This marathon camp is a solid week of training, information, and expert guidance all wrapped into one package.

When it comes to the inspiration for the camp, according to Jan, “It’s the chance to be with other like-minded runners, the chance to go to sleep-away camp like they did when they were kids, the chance to really focus on their running, the chance to rub shoulders with the GIANT coaches we have…Dick, Joe Henderson, Rich Benyo, and the others.” Jan’s favorite event at the camp is not always planned out, it’s “the unpredictable magic that happens each year as a group of coaches and campers from all walks of life come together on the peaceful grounds of the Rainbow Resort for six days. We laugh, we share, we cry, we bond.”

I had to ask Jan how she knew the camp was a success; and it’s not just the PRs, performance highs, and better skills. She knew it was a success from “the instant feedback we got at the first camp, the tears of joy at the end, and the number of first-year campers vowing to come back next year.”

This year, the camp is completely booked up, but they are exploring the possibility of having two sessions in 2008 in two different locations. The whole idea of the marathon camp is of course to focus your running, but also to take you out of your normal running routine. But, if you can’t attend Dick’s marathon camp, pick up and get out of the grind: go on a running vacation, start your own “mini” running camp with friends, run with new people, or simply pick a new route in your home town. If you can explore new places, and meet new people to share your running experiences, you could become a better runner. Try to think outside the running box, and see what you find. It might be a better mile time, or it could be a new inspiration.

For more information about Dick Beardsley’s Marathon Running Camp visit their site at:
http://www.dickbeardsley.com/runningDBCamp.htm

Half Marathon in my Backyard - an Interview with our Tri-Athlete

This past week I met with Kevin, our resident tri-athlete at NBwebexpress.com to hear all about his half marathon experience over the weekend. July may seem like a ‘not-so-ideal’ time for a half marathon in St Louis, but he decided to go for it despite the heat. Hoping for a temperately mild morning, Kevin conceded “July in St Louis can be a bit extreme and is definitely not too inviting, but with a 7:00am start time, I was hoping for the best.”

The Joker’s Wild Half Marathon consisted of two laps around the six and a half mile loop in Creve Coeur Park, a suburb of St. Louis, Missouri. Each lap had about 1/3 shade and 2/3 of direct sun…very important to a half marathoner the weekend after the 4th of July.

“Last weekend, I walked from my backyard to the start line,” he said. Kevin actually lives within a few miles of the park and puts in most of his training miles there, so it was a no brainer when he heard about the event. Kevin is also no stranger to multiple events and many miles. This year he has already completed the St Louis Half Marathon, a Rec-Plex Quarter Max Triathlon and is ‘in-training’ for the Lake St Louis Triathlon as well as the LaSalle Bank Chicago Marathon. He thought a mid-summer half would be the perfect addition in his training schedule. “After I did the Spirit of St. Louis Half, I thought July would be an appropriate time to do another.”

Once Kevin arrived, he took stock of the runners and began to search for a starting spot. After a bathroom pit-stop, he happened upon the bright colored wigs of the 1:45 pace team. “My St. Louis Half time was 1:46, so I knew that 1:45 would be an aggressive goal considering the heat, but I felt it was right for this race.” At the start, Kevin was accompanied by about 30-40 runners with the 1:45 pace team.

Kevin started out feeling relatively well. The first couple of miles were primarily in the shade and runners in his pace group were chatting away, even having entire conversations as they ran. He was a little taken back by how social the group was, “I was surprised how much people were carrying on during the race.” He answered the typical “Where are you from? What do you do?” questions, but other than a few words here and there, Kevin mainly kept to himself and concentrated on his breathing and gait cadence.

At the halfway point and after a solid 5 miles in direct sun, the original pack of 40 had dropped to 7 or 8 runners. Kevin started to think that he, like the other runners that had pulled back, may have been a bit too ambitious in the 90 degree heat, “halfway through the race I started to think a goal of 1:45 was aggressive... and finally at mile nine, I guess you could say I hit the wall.” The lack of shade and heat got to be overwhelming, and with the 1:45er’s way ahead, Kevin was now running by himself in the sizzling sun. “Each mile felt like 2 or 3 miles worth of effort.” His wife Donna had put together an inspirational song list for his i-Pod, perfectly timed for 90 minutes into the race. But to Kevin’s dismay, no i-Pods were allowed on the course, “Since it was a public park, and bikers would be on the same route, no i-Pods allowed. I could have really used that inspiration about then.”

As he gutted out the final few miles, he thought of his wife and kids cheering him over the finish line. “The last few were killer (hard), and my legs were toast.” His family did not disappoint… as he came down the last stretch he could see his son and daughter holding signs with his wife cheering him on. It was over and he was glad. Now it was time to cool off and relax. He had finished the Joker’s Wild Half Marathon in 1:51, not too bad considering the morning heat and sun. The winning time of the race was 1:15.

Kevin had some tips for runners training for a half marathon; he encourages trying new hydration strategies out before race day, “Whatever you do in your training, feel confident to do on race day! If you are used to eating the goo (energy gel) then eat the goo. You may need more than just water. But only try the gel if you know what to expect from it. Otherwise, I saw more than a few runners drop out with upset stomachs.” He also mentioned that although there were plenty of water stations, with the hot temperature, he needed more to finish, “a lot of the people on the course were having hydration issues.” Always keep hydrated, especially when racing in the hot summer months.

While running in the heat of July might not have been the most desirable experience, Kevin doesn’t regret racing that day. On racing next year? “I’m going to have to say ‘no’ as of today, unless they alter the course (to offer more shade)” But he will keep pressing on for the LaSalle Bank Chicago Marathon on October 7, 2007. His goal is 4:00.

Kevin is an avid tri-athlete with aspirations to complete a half Ironman competition next year, and a full Ironman within the next three years. Kevin resides in Creve Coeur, Missouri, with his wife, Donna, of seven years and two children, Felina (6 yrs) and True (3 yrs).

A Perfect Time for Training

What time of day is best for running? Really, anytime you can fit it in. Sometimes it's hard to carve out time in a hectic schedule for training, especially for long runs which can take over two hours. A few weeks ago I participated in an online chat about marathon training on NewBalanceConnections.com. Kathy Butler (team New Balance marathoner) hosted the chat and basically said anytime is a good time for running, as long as you do it.

For those runners who get up before sunrise, I commend you! I could never get up, while it's still dark, and run even a few miles. I would rather run in the afternoon in 90 degree heat then get up before 5AM. Typically, I get home from the day, cook dinner, put the little one to bed, then head out for my evening miles. It's really just the cherry on the top of a good day. But in the winter, I'd have to say it's running at night in the gym for me.

Gotta love hearing about other runner's crazy schedules...what is your running regime? Are you a morning or an evening runner? And why?

--Cassie

Running Tip - Water Water Everywhere!

Drink water and drink often. For our runners out there I'm sure you have heard this time and time again. But really, how much water should you drink?

Renowned nutritionist Jenna Bell-Wilson advices runners to "drink water every 15-20 minutes during exercise." But she also points out the importance of determining your individual needs before grabbing that water bottle. First you should determine your sweat rate; you can do this by weighing yourself before you run, then weighing yourself again after an hour of running. For every pound you lose in this hour, you need to drink 16 oz of water to replenish.

So, if you weigh 140 pounds before you run and afterwards you weigh 138, you need to drink 32 ounces of water to replenish the loss.

There is more to it than just drinking water when you're thirsty. So keep healthy and drink up!

Jenna Bell-Wilson also just led a nutrition chat forum on NewBalanceConnections.com . Check back frequently to see who will be holding a forum next. Note: You must create an account to have access to the live chats.

--Cassie