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Search Results for: gear

My 10 Favorite Pieces of Running Gear

1. Gymboss This is a device for timing intervals. Works great; however, some running watches do this well. Personally, I prefer to use the Gymboss, which clips to my shorts; alternatively, download an interval timer app for your phone.
2. Foam roller This is a self massage device that works best for relieving muscle tension. Available in several lengths, some with a knobby-like pattern to add to the effect. Optimally, use both before and after workouts.

3. Massage roller stick This is a self-massage device that works better for small muscle groups/lower leg (but do not use on the front of the lower leg). Optimally, use both before and after workouts.


4. Balance (stability) Cushion This is for proprioception work, enhances balance exercises to improve posture, coordination, muscle strength. Check out Mojo for Running Podcast Episode 85, Balance and Proprioception for Runners, Part 1 and Episode 86, Exercises and Drills to Improve Balance and Proprioception.
5. Seiko Digital Metronome This is a clip-on device to monitor/guide cadence while running. You can get other brands for much less, even $6, but they’re not even worth that; I bought several, and none lasted for more than a couple of weeks. The Seiko brand has lasted a year before I even needed another batter. The battery is difficult to change, thought. Alternatively, download a metronome app for your phone. Use this to improve your cadence. I’m such a big fan of emphasis on cadence (speed of foot strike), that I’ve recorded four episodes of the Mojo for Running Podcast: (MFR 27, Cadence, aka Stride Rate; MFR 28, Cadence Part 2; MFR 32 Mojo Metronome; MFR 98, Cadence, The Magic Bullet for Runners) about it and one episode of the Beginner Runner Village Podcast.
6. Kettle Bell This is a weight that works well for strength training outside the gym. 15 lbs is probably a good weight to start with for women and 20 or 25 for men, but that depends on your size and strength. You can do a google search to find examples of various exercises, or order this poster. You can buy various sizes, but you can do an awful lot with just one kettle bell. Great for when you want to have some resistance but you don’t want to buy a set of weights.
7. Exercise Band This is a simple elastic band, sort of like a giant rubber band, maybe 8 inches in diameter. I love it for adding resistance for doing clam shells or side to sides. 


8. Agility Ladder Great portable way to do agility work anywhere. Alternatively, you can draw a ladder on the ground with chalk just like you did for hopscotch.
9. GPS Garmin Forerunner running watches. The Forerunner 15 is a good starter watch, but most people upgrade after a year or so. If you want more features and wireless uploads, I recommend the Forerunner 25 or the cool, new design of the 35. I have the 235 and love it. I’ve always had the best luck with Garmin Forerunners. I’ve tried other brands but have always come back. Just check the features of the watch because if you’re a gadget person, you may want to spend more to get more data. I like that my 235 is waterproof and provides heart rate without a chest strap. I would avoid the ones with a touch screen. Get only what you need/want, even if money is no object, because too many features make the watch more complicated to operate and may result in aggravation.
10. Hydration pack. My favorite is the Nathan Intensity. I’ve had several others, but this is my favorite due to the combination of space for gear, 2 liter bladder capacity, comfort, durability, and design. I discussed hydration packs in Mojo Episode #66, Hydration Systems for Runners.


BONUS: If I could only buy one book, it would be The Runner’s Guide to Healthy Feet and Ankles by Brian Fullem. You’ll find yourself dipping into it as a handy reference every few weeks; so, keep it handy.

My 10 Favorite Pieces of Running Gear

1. Gymboss This is a device for timing intervals. Works great; however, some running watches do this well. Personally, I prefer to use the Gymboss, which clips to my shorts; alternatively, download an interval timer app for your phone.

2. Foam roller This is a self massage device that works best for relieving muscle tension. Available in several lengths, some with a knobby-like pattern to add to the effect. Optimally, use both before and after workouts.

3. Muscle massage roller stick This is a self-massage device that works better for small muscle groups/lower leg (but do not use on the front of the lower leg). Optimally, use both before and after workouts.

4. Balance (stability) Cushion or balance board This is for proprioception work, enhances balance exercises to improve posture, coordination, muscle strength.

5. Seiko Digital metronome This is a clip-on device to monitor/guide cadence while running. You can get other brands for much less, like even $6, but they’re not even worth that; I bought several, and none lasted for more than a couple of weeks. The Seiko brand has lasted a year before I even needed another batter. The battery is difficult to change, thought. Alternatively, download a metronome app for your phone.

6. Kettle bell This is a weight that works well for strength training outside the gym. 15 lbs is probably a good weight to start with for women and 20 or 25 for men, but that depends on your size and strength. You can do a google search to find examples of various exercises, or order this poster. You can buy various sizes, but you can do an awful lot with just one kettle bell. Great for when you want to have some resistance but you don’t want to buy a set of weights.

7. Medicine ball These work great for strength training right in my home. I have two, different sizes and weights.

8. Agility ladder  Great portable way to do agility work anywhere. Alternatively, you can draw a ladder on the ground with chalk just like you did for hopscotch.

9. GPS Garmin Forerunner running watches. The Forerunner 15 is a good starter watch, but most people upgrade after a year or so. If you want more features and wireless uploads, I recommend the Forerunner 25 or the cool, new design of the 35. I have the 235 and love it. I’ve always had the best luck with Garmin Forerunners. I’ve tried other brands but have always come back. Just check the features of the watch because if you’re a gadget person, you may want to spend more to get more data. I like that my 235 is waterproof and provides heart rate without a chest strap. I would avoid the ones with a touch screen. Get only what you need/want, even if money is no object, because too many features make the watch more complicated to operate and may result in aggravation.

10. Hydration pack. My favorite is the Nathan Intensity. I’ve had several others, but this is my favorite due to the combination of space for gear, 2 liter bladder capacity, comfort, durability, and design. I discussed hydration packs in Mojo Episode #66.
BONUS: If I could only buy one book, it would be The Runner’s Guide to Healthy Feet and Ankles by Brian Fullem. You’ll find yourself dipping into it as a handy reference every few weeks; so, keep it handy.

MFR 95: Compression Gear

By Debbie Voiles

Compression calf sleeves and socksCompression gear, especially compression calf sleeves, are all the rage. As I write this, I’m wearing compression shorts, and I’ve got to say, I’m becoming quite fond of them, but I’ll save that for another article. [Read more…]

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Filed Under: mfr-podcast, Running Gear, Training Tagged With: compression calf sleeves, compression gear, compression socks

Recommended Running Gear

One of the amazing things about running is that it is so inexpensive. No memberships to pay for no expensive rackets or clubs. However, the equipment below is nice to have. The only item that is really required, though is a good pair of running shoes.

Running Shoes
You need a good pair of shoes, and until you get to 30 miles a week, a pair of $70 shoes will be fine. I’ve got several podcasts about shoes, but one thing you should know is that the most expensive shoes aren’t necessarily the best. The most important thing is to get the right shoes for your gait and for the number of miles you run.

My podcasts about shoes:

Mojo for Running #40, Running Shoes, Part 1
Mojo for Running #41, Minimalist Running Shoes, Part 2
Mojo for Running #43, Running Shoes, Part 3
Beginner Runner Village #5, Buying Running Shoes

Gymboss
Love, love, love this little gadget. Any time you are doing any kind of intervals, whether you’re just starting out running, or you just like to run intervals, or you’re timing intervals as a fartlek, this is quite handy.

Compression Socks
No gimmick here. These really work. I always wear compression socks in marathons and usually in half marathons. Don’t be careless about size, though. If they’re too loose, then they won’t have any effect.

Metronome
If you’ve been listening to my podcast for long, you know how I fel about cadence, i.e., stride rate. The best way to practice optimal cadence is with a metronome. I have tried a couple, and I highy recommend this Seiko model and this Seiko model. You can get another brand for half the price, but the one I bought only lasted a few weeks. I’ve owned several of the Seko ones, and they all lasted a year or more. If you don’t want to spend $22, you can download metronome apps for your phone.

Podcasts about cadence:

Mojo for Running #27, Cadence
Mojo for Running #28, Cadence
Beginer Runner Village #13 Running Cadence

Foam Roller
This is a runner’s best friend (along with a stick type massagers). If you’ve listened to my podcasts or if we’ve spoken in person or if you’ve read my blog, you know I am a huge fan of deep tissue massage for runners, but no one can get a massage every day, and most people won’t get one more often than monthly. As an alternative to more frequent deep tissue work by a LMT, self massage is essential in the interim. A foam roller is a 2 to 3 foot long by 6 inch cylinder made of firm foam. It works great for massaging your muscles. Download this pdf: How to Use a Foam Roller

Stick Massagers
Like foam rollers, stick massagers belong in every runner’s arsenal. I put off buying both for years, not believing they could possibly work all that well. Ha! I am a complete convert. I treasure them and use them almost daily. Stick massagers work better, I think, for smaller areas such as calves. 

GPS Running Watch
These are really handy but certainly not necessary, and some people get into trouble with them because they get focused on speed on every run, which is a huge mistake and will, actually make you slower. If you use restraint, though, and apply the 80/20 intensity rule, then you can really enjoy one of these little gems. They’ll tell you how far you ran, how fast (average speed/current pace), lap time, time of day, distance, and much more, depending on the model. Impossible for me to  recommend just one, but some of the most popular models are the Garmin Forerunner 10, Garmin Forerunner 220. The best place to read reviews is DCRainmaker.com

Handheld Water Bottle
If you run off road, you’ll need to carry water. I like this Nathan one for when you don’t need too much water. Nice that it has a small zipper pocket.

Fuel Belt
Many people prefer to carry hydration in a fuel belt. FuelBelt is one of the best known brands and Nathan makes some good ones, too.

Hydration Vest
When you’re out for a run longer than 90 minutes, you’ll certainly need to carry hydration, and the longer you’re going, the more you’ll need, depending on whether you’ll be near a water source. Check Nathan and Camelpak brands.

Headlamp
If you run before sunrise or after sunset, you must have a headlamp. There are lots of good models. I have a Black Diamond that I love. I think if you’re going to run in the dark, it’s much safer if you use a headlamp. 

Strobe Light
If you run in the dark, it is essential that you have a strobe light or reflective vest or both.

Exercise Band
This will help you make the most out of your clamshell exercise, and there are other great exercises to do with it.

Balance Board
Great for ankles and balance.

Agility Ladder
There is more to running than just putting one foot in front of the other, faster than you would when walking. Agility is a huge factor, and as you improve your agility, you’ll improve your performance in races.

Jump Rope
A great addition to your conditioning regimen. 

MFR 147: How to Run Trails

By Debbie Voiles

Mojo for Running Podcast #147

Running trails requires different technical running skills, a different outlook, and different equipment, but it is so beyond worth it, and if that’s not enough, your on-road running will greatly improve. Why? Because running on off road trails demands more work and more finesse. Your muscles work more and differently. You’ll feel it the next day, that good feeling that you are getting fitter in a new way. You won’t question whether it will pay off. You’ll be confident that it will.
In this episode, I break down everything you need to know for off-road running, from running technique to gear and how to not get lost.

In this episode I invite you to join my Run Tampa Gnome Fest 250 Challenge. Here is the registration page, and blow are pics of the shirt options and the medal.

 

 

 

 

 

Listen to the podcast here:  How to Run Trails

Filed Under: mfr-podcast, Trail Running Tagged With: gnome fest 250, off road running, running trails

MFR 131: Gifts for Runners

By Debbie Voiles

Mojo for Runners Episode 131

One of the things I appreciate most about running is that it’s such a simple sport. You can do it anywhere, and the only equipment you need is a pair of shoes. 

That said, everybody loves running gear and most of the runners I know love gadgets as well. So, since it’s the holiday season, I thought I provide you with my best gift suggestions for runners. I have no ties to any of these companies, and where I have linked, below, I get no financial benefit if you click and purchase the product. I just wanted to make it easy for you. 

I hope this post/podcast will help you with your Christmas shopping for the runners on you shopping list.

Here are the links to these products. I do not get any kind of commission if you use the links to purchase any of them. The links are just provided to assist you with your shopping.

  1. THE HUMAN RACE documentary
  2. Metronome
  3. Gymboss
  4. Watch
  5. Headlamp
  6. Wobble/balance board
  7. Massage stick
  8. Foam roller
  9. Resistance bands
  10. Balance cushion
  11. Kettle bell – I would buy these, locally. You should be able to get it for about a dollar a pound.
  12. Jump rope
  13. Agility ladder
  14. Hydration pack
  15. Compression gear
  16. Medal rack
  17. Run shirt quilt
  18. Treadmill/stationary rower

 

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Filed Under: mfr-podcast Tagged With: gift suggestions for runners, gifts for runners, running gear

All About Compression Garments for Runners

By Debbie Voiles

(Listen to Podcast Episode 95 about Compression Gear)

Let’s take a look at the ubiquitous calf sleeves and their close relative, compression knee socks. 

No matter where you run or race, you likely see many runners wearing compression garments, most often compression calf sleeves and socks, and maybe you even wear them, yourself. That’s our topic, today.

I think I first noticed people wearing compression gear in races about four years ago; so, they’ve been around for a while now, and their popularity shows no sign of waning. Yet, many questions remain: Do the work? Do they improve performance? Do they reduce recovery time? Do they help reduce DOMS (delayed onset muscle soreness)?

Wow! That expresses quite a range of unknowns, and I’ll tell you right now that despite quite a few studies, there is still little conclusive research to support the wealth of anecdotal reports. That said, there is definitely research to support some of the claims.

These garments are manufactured and sold by virtually every brand of running apparel, and you can buy compression garments for your upper body, arms, midsection, hips, thighs, and of course calves and feet. You can purchase compression shirts, shorts, and pants.

Imagine the variety of technologies used as each company executes their version of the most effective design. As you might expect, every manufacturer will tell you they have developed a superior design.

Another consideration is that fit is critical!

Then, consider that some – probably most – full compression calf socks are sold according to the shoe size. I’m pretty sure that a person’s shoe size is no more than a general indication of calf circumference. If these calf socks/sleeves do work, I’m sure it’s critical that they fit appropriately. I have half a dozen pairs, and some fit more snugly than others. Plus, they fit differently, some more snug in areas where others aren’t as snug. I wear the most snug-fitting ones when I’m hoping for any boost in performance or recovery. The others? Well, I just wear them because I like them, because they feel good and mostly to keep my legs warm on cold mornings.

My viewpoint is that if they’re not a real bear to put on and especially to remove, then, they’re probably not snug enough to be effective.

When you go to buy compression socks, the running store employee should measure your calf. Be very sure you get fitted properly because if they don’t fit, they definitely won’t improve performance or speed recovery.

Which brings us to the main point, do they work at all? In general, they are touted to make you

  • run faster in races
  • feel more energetic in races
  • recover faster when worn for several hours or more, post race

Now, let’s get more specific and look at the claims of the various manufacturers.

This is from the Sigvaris website:

  • Increased circulation and improved blood flow
  • Increased oxygen to muscle tissue
  • Reduced pulled muscles and less exercised-induced muscle soreness in the legs
  • Less lactic acid buildup in the legs during exercise
  • Improved energy, performance, and recovery
  • Injury prevention and reduced shin splints & calf cramps

From the website of another well-known company, CEP:

“CEP products enhance performance and recovery through the targeted use of compression to improve blood circulation and speed up lactate metabolism. CEP offers the right product for every athlete to achieve a perfect balance between health and performance.”

From the website for the Pro Compression brand:

“Compression has long been a successful strategy for combating muscle soreness and fatigue. By applying graduated compression—or the right pressure in the right places—you increase blood flow. And when you increase the blood flow, your broken down soft tissue can repair itself more quickly. Put simply, compression helps your body move through its natural recovery process quicker so you feel better faster.”

From yet another company, Zensah:

  • Increase oxygen blood flow to energize your legs pre-run 
  • Enhance athletic performance while running
  • Aid in recovery after running.

Key here is that, of course, this is what the companies say about THEIR products. I certainly hope the socks do all those wonderful things, but I’m not – definitely not – going to tell you I believe they do all those things; however, they have been proven effective for some of these benefits in some studies.

In the ACSM’s Blog (American College of Sports Medicine), the article, “Active Voice: A Novel Strategy for Promoting Recovery of Muscular Strength after Strenuous Exercise in Competitive Athletes,” guest blogger Kazushige Goto says, “The wearing of compression garments after exercise promotes recovery of muscular strength and attenuates exercise-induced muscle damage.” I should point out that while his article is on their blog, their blog site clearly states that ACSM does not necessarily agree with the views of guest posters. This was from an article which he and colleagures published in the journal Medicine & Science in Sports & Exercise, in December, 2014. Kazushige Goto has his Ph.D in sports medicine at Ritsumeikan University.

He sounds pretty sure, but after looking at the research, I can tell you that most of the studies showed either no benefit or only a small benefit, certainly not enough to get really excited about.

Some people did experience some improvement, but it generally was not earthshaking, and it is worth pointing out that the participants knew what was being tested; so, there was no way to control for psychological bias.

The athletes wearing the compression socks knew they were wearing them, and how could they not? These socks are tight; they FEEL different. I can’t imagine any way to test the same athletes both wearing the socks and not wearing them in identical situations and no way for them not to know the difference; therefore, there is no way for their experiences and opinions not to be affected by their expectations.

And the only way to really know would be to have the same runner run the same race in the same weather on the same day, both with the compression socks and without, which is certainly impossible. The runner couldn’t run a race twice, back to back and be able to compare performance. The same runner would have to be able to actually be doing two things at once. Right? And that’s not possible.

If the runner did the same thing two days in a row, that’s still no good. Too many variables, too many things would have changed.

And consider this: Most of the athletes tested were elite athletes, or at least very serious competitive athletes, people who were quite dissimilar to 90 percent of the runners out there that are asking if these compressions socks will be effective for them. It seems to me that, in fact, the people who may benefit the most are the middle of the pack runners and beginner runners, and they are not the ones involved in the testing.

Just an aside: I think this happens a lot. Various equipment is marketed to ‘all’ runners, but it’s tested almost entirely by hot shot, very competitive athletes, which is a relatively small percentage of potential buyers.

Additionally, most of the studies were with athletes running short distances, at most 10k’s, but often, it was track athletes, not distance runners, and much of the research was done on treadmills – not at all the same.

I’m much more interested in seeing research to determine their effectiveness for average runners competing in half marathons, marathons and ultras.

Really, I think, in this case anecdotal evidence is perhaps the best information we can get – that and personal testing. By that I mean get your own pair and see what you think. It’s not like this is a $100 investment. I say buy yourself a pair and evaluate them, yourself. At best, you feel like they help. At worst, you have a new pair of knee socks for cold days.

The Placebo Effect

I’ve heard and read many anecdotal studies of people who report great benefits. Now, of course, some of these are, again, the result of these runners BELIEVING that they will perform better and recover quicker when using the socks, but, really, if these socks do provide that service, if they make people believe they’ll perform better, then that’s still good. It’s not really so important why they work or if there is some research to show they worked for someone else.

I think, from my experience in working with runners, the very most valuable use of these compression socks is to provide protection against shin splints. Honestly, if that was all they were good for, that would be plenty.

If you think about it, shin splints occur when the muscle gets pulled away from the shin bone, and it usually happens when runners do too much too soon, build their mileage too quickly, run hills when not gradually conditioned to do so, start doing speed work for the first time, or ramp up the quantity of speed work too quickly. Well, I believe there is a good chance that calf sleeves can prevent this or lessen its severity or help speed recovery. Unfortunately, I don’t find any studies to evaluate their value in achieving this goal. My personal opinion is that they definitely do help, but I have no research to back it up.

So, as for me, I really do believe they are effective for many runners, but not necessarily for the reasons advertised and not necessarily for all runners.

I’ll say that, for myself, I do very often wear compression socks; I wore them on my trail run, today.

In fact, I wear them on any longer run and in all longer races. As I record this podcast, I have already laid out my clothes for the long training run I have on my schedule for tomorrow morning, and you better believe my compression socks are draped over my shoes.

I wear compression calf sleeves, occasionally, but I usually wear the ones that are the full length socks. In other words, they’re actually compression knee socks. I prefer these just because I like the way they feel. I’m not going to tell you I think they help my feet in any way. I just like the way they hug my foot. I have several different brands, and one thing that I’ve found with these full length compression socks is that some brands are too tight through the toes. The ones I prefer do not compress the toe area, and I think that’s important because it’s best for toes to splay. That doesn’t happen much because the toe boxes of most shoes don’t provide enough room; however, my Altras definitely do. Well, what would be the point of wearing shoes that allow space for my toes to splay if I wear confining compression socks that prevent it?

So, if you wear the full socks, I recommend using the ones that do not restrict your toes.

Now, why do I wear them?

Honestly, I like the way they feel. How is that for scientific? They feel like they’re helping, and that’s good enough for me. I grew up on a swim team and later coached swimming. The boys on the swim team always shaved their legs and heads before the championship meets. Contrary to what you might think, this wasn’t because that made them slide through the water better; it was because it made them feel faster, and really I just think they liked the excitement of going to school with shaved heads, and seeing the reactions of their friends. You know what I say, “Whatever works.” It made them FEEL faster and it made them more excited about their races. That was good enough.

This is not too sophisticated, not a technical reason, just a preference, but I wear them because in the cooler months, they keep my calfs warmer. Oh, sure, I could just wear knee socks, but these are thicker, and having lived in Florida my whole life, the cold, even a little cold, does bother me just like Florida’s summer heat and humidity really bother people who move here from up north. I’d rather wear compression socks up to my knees and shorts than long pants.

I like the way they look. I have all different colors, and I enjoy wearing them. Again, nothing technical at all about that. But, hey, I think running should be fun.

Much like the prior reason, I like them because they keep my legs and ankles cleaner on trail runs. Again, this has nothing to do with performance or recovery.

They feel like they help me run a little better, stay stronger, longer, on long runs, but I can’t possibly know this to be true because there is no way to test it.

Now, as you can see, none of those reasons is terribly compelling, but they do seem to help my legs stay fresher in marathons, and that is compelling.

I do believe, as well, that they help me recover faster. It seems that I experience less DOMS, delayed onset muscle soreness when I wear them for the next 12 to 24 hours after I race, but the difference isn’t tremendous.

I should say that I only wear them in the cooler months. I live in Florida, which means much of the time when I’m running it’s in the 80’s with high humidity. I would never wear them in those temps. So, I only wear them when it’s in the 70’s or lower. When I started my run today, it was cool – ish at 66; so, I had them on, but it was 82 when we finished, and I was wishing I had left them at home.

A review of studies doesn’t help much.

A look at the dozen or so studies doesn’t help much because many are inconclusive and they mostly did not evaluate them in real world conditions on real people running half marathons and marathons and even if they did, it would be virtually impossible to evaluate their physiological effectiveness without that being affected by their psychological influence.

That said a couple of studies have shown slight improvement in both performance and recovery, supporting a wealth of anecdotal evidence.

There is one group I adamantly recommend use these, and that is new runners or runners doing speed work for the first time or runners building their mileage. These runners are most prone to shin splints, and I do believe they definitely help with this. Now, I haven’t seen a study proving that, but to my way of thinking, what do you have to lose?

Well $40 to $60 bucks, actually, but if it was me, I would consider that a worthwhile investment.

ACSM Blog “Active Voicle: A Novel Strategy for Promoting Recovery of Muscular Strength afterStrenuous Exercise in Competitive Athletes” published in April, 2015 by guest author Kazushige, Ph.D

“How Compression Apparel Works,” by Aaron Hersh, Feb. 14, 2014, Competitor.com,

Filed Under: Running Gear, Training Tagged With: compression calf sleeves, compression garments, compression gear, compression knee socks, compression socks

Bucket List Races: Grandma’s Marathon

By Debbie Voiles

Group photo in DeluthA few days ago, I had the great and long anticipated pleasure of running Grandma’s Marathon, in Duluth, Minnesota, one of the most popular marathons in the country.

It was a destination race for my local Run Tampa club. We took about 65 people; 38 did the marathon, 16 did the half, and the rest were our support crew.

Grandma’s Marathon had been on my bucket list since I first heard of it, and that was soon after my first marathon in 2007. Honestly, I think in the beginning, it was the name that attracted me. The connotation is just so warm and welcoming, and I never heard anything but good reports.

Then, a few years later, when I was at ZAP Fitness Running Camp in North Carolina, at dinner, I sat next to the weekend’s special guest speaker, Carolyn Mather, an incredible runner with a career that has taken her to all the well-known marathons, some of them, many times over. 

I was excited to have the opportunity to pick her brain about all matters running, but my number 1 question was, “If a person was only ever going to do one marathon, which would you recommend?”

She said, “Grandma’s.”

Well, that cinched it.

Now that race is checked off my bucket list. It is still on my list of races ‘to do,’ though, because I know I will do it again. It’s that kind of race.

When it comes to marathons, in general, almost no one does just one marathon, despite the fact that most people will say that almost everyone will speak that catchy phrase,

“One and done”

on race day. By the next day, they’re always singing a different tune and talking about the next one.

The reason almost no one stops at just one is because there are so many variables. The more marathons you do, the closer you’ll get to a great race. Oh, there will be bad ones; that’s a given, but there will be more good ones – and in a sense, any marathon that you finish is a good one. Everyone makes you stronger, mentally and physically.

If you register on a whim and take an unsafe, cavalier attitude toward training, you are virtually guaranteed a bad and unsafe race experience at any marathon, but even with great training and careful attention to all the details, there is still quite a lot that can go wrong.

Shorter races are much more within the runner’s control. With the marathon, you can train perfectly, follow what you know, for you, is the most effective pre-race protocol, and stick to your race strategy like glue, but guess what, over the span of 26 miles and several hours, a lot can happen.

The wheels can fall off and often do. In fact, the steering wheel can crack, and you can run out of gas.

I’m actually still in the early stages of my marathon career. Grandma’s was my 15th. That may seem like a lot, but I know plenty of people who’ve done double or triple that. In fact, I know several people who’ve done a hundred marathons. 

For most of my running career, half marathons were not even an option. They didn’t become commonplace until the late 90’s. Then, with the growing number of half marathons, that became a viable and extremely popular option.

Anymore, 5k’s and 10k’s are a stepping stone that leads to the inevitable half marathon, and I think one reason we see more people training for their first marathons is because more people are already half way there, doing halves,

And when you do your first half, while the thought of a marathon may seem incomprehensible, you also have the wisdom to realize that you once felt that way about the half. That fact causes you to have to admit that if you were to choose to do marathon, you actually could do it.

Does that mean anybody who can do a half marathon should do one? Absolutely not? Not necessarily. One of my favorite quotes is, “Just because you can doesn’t mean you should,” and that absolutely applies here. You should do one only if it’s something you really – in your own heart – want to do, but you also have to be in a place in your life when you have the time to commit to the necessary training, and you, of course, need to be in excellent health.

Now, don’t get me wrong, I think if a runner wants to get better at running halves, then one of the best ways is to do a full because then, the whole perspective changes; however, it still is a huge decision, one that shouldn’t be taken lightly.

There is much to consider, and if you’re giving it some thought, I highly recommend you listen to my three-episode series titled Your First Marathon. That series was episodes 55, 56, and 57. The first episode in that series was entirely devoted to the things you need to consider to make the decision of whether to do one. I’ve had people write to me after listening to those episodes, to say that after listening, they decided it wouldn’t be a smart thing for them at this time.

Anyway, my point is that for most of my running career, I didn’t even think about doing a marathon, and then when I finally did that first half, I didn’t give the marathon a second thought. Well, except to wonder how anyone could possibly run twice that far. It wasn’t even on my radar, but then I did the thing I talked about in last week’s Beginner Runner Village podcast. That’s the other podcast I do, and it’s geared to people at the very beginning of their running career.

That episode, #29, titled “Wanting More,” was about motivation, and I pointed out that one of the best things any runner can do to get motivated is to spend lots of time with accomplished, experienced runners.

After my first half marathon, I started hanging around with people who were doing marathons, regularly, and before long, it seemed like a natural progression. Seriously, if you’re hanging around with people doing 5k’s – and there’s nothing wrong with that – even the idea of doing a marathon may seem almost bizarre – but when you’re with people who’ve done a few, it just changes your perspective because you realize you’re pretty much exactly like them in other ways; you realize they’re really not superhuman. They’re just like you, except they’ve done marathons and you haven’t.

I am a huge believer in Jim Rohn’s quote: “You are the sum of the five people you spend the most time with.” 

Marathons are completely different from halves. Whatever the weather at the beginning of a half, it likely will be pretty much the same for the whole race; however, the average race time for a marathon is over 4 hours and longer for first-timers; A lot can happen in four or five hours, as it did, Saturday, in the 40th running of Grandma’s Marathon.

Going up there from Tampa, where we’ve done all our long runs in weather in the upper 70’s to low 80’s and very high humidity, we were all pumped up to run in temps in the 50’s or worst case scenario, in the 60’s, but that isn’t the way it happened. As it turns out, it was 74 at the start and reached 84 degrees by the time some people finished.

But that’s just the weather, you may also experience a whole host of physical occurrences from the unexpected need of a restroom to sudden pains, gastrointestinal issues, falls, wardrobe malfunctions, and more. Heck, you could even start coming down with the first symptoms of a non-running related illness, like the flu or a cold in a four-hour time span, and on a super-hot day, like that, because many runners ended up walking, it took 6 hours or more.

Every race brings surprises

Around mile 16, I felt a sudden intense sting and a movement of something small in the palm of my right fist. Not like something crawling, but like a vibration. Of course, I immediately looked, and it was a bee, in my hand – or, actually at that moment, exiting my hand. I was carrying my hand in a loose fist, like usual, thumb on top. So weird! Why would the bee fly into my hand, and how could it get into my fist? 

Then I had this amazing thought. Maybe I had some traces of the gu I had been consuming every 45 minutes on the inside of my hand. That was likely what attracted the bee. Those foil gu packets are kind of sloppy. But here’s the crazy part. . . wait for it . . . what kind of gu do you think I was using?

You guessed it, Honey Stinger brand. Seriously. I am not kidding. I couldn’t even make that up. That’s the only kind I had with me that day.

Fortunately, I’m not allergic to bee stings, and it didn’t hurt for long. I soon forgot about it, in fact, didn’t think about it again until after the race. I was too preoccupied with coping with the heat and trying to maintain my pace.

Then there was the wardrobe malfuntion. Yep, that too. I wore my favorite black running skirt, but it turns out it was a little too old, and I guess I wore it one too many times because a few miles into the race, I could feel the bottom edge flopping against the front of my thighs at a spot that was definitely lower than usual. Nothing terrible, no over exposure, but it was unsettling, and I did have to pull it up every mile or so, and to keep it up I pulled my elastic number strap down over my abdomen. 

Like I said, there are many variables, and many, like weather, are completely out of the runner’s control. The skirt problem? That’s on me. Since marathons require months of preparation and training; you can’t wait and register AFTER you know what the weather will be like.

You choose your race based on its reputation, location, elevation, typical weather, and more, but nothing is guaranteed. If the race normally has ideal marathon weather, all you can do is hope that you don’t catch it in an off year.

But, of course, that’s what happened at Grandma’s this year. No worries. Runners, especially, marathon runners, have to be prepared to make modifications on the fly.  Some people get all worked up, but what is the point in that? I love this sport, all of it. I embrace it. If that weather is not what I hoped, then maybe it becomes a great training run, training me to deal with a more intense situation than I had expected, forcing me to test my mettle to get that medal.

The challenge of extreme weather conditions

This was a tough one, even for us; so, I can’t even imagine how difficult it must have been for people who had not been training in the heat like we had. That completely explains the much higher than normal dnf rate of a full 20 percent. That’s incredible!

A marathon, on a day like that, with those conditions, tests far more than your fitness; it tests your spirit and your fortitude. Running forces you to be flexible, to roll with the punches, and the runners at Grandma’s, did get punched, but no one went down – well maybe a few actually did – but most crossed the finish line, even if it meant, for some, walking an hour or more, much more exhausted than usual, and maybe even with a bigger smile than they would have had in the relative comfort of more typical Minnesota weather.

Why would that be? Why a bigger smile? Well, you know the saying, “The harder the challenge, the more satisfying the accomplishment.” Many people did not finish with the expected – or hoped for – time, but it’s all relative.

Several people in my Run Tampa group were doing their first marathon, and several of our members, despite the brutal conditions, actually grabbed bright, beautiful, sparkling new PR’s, even in those conditions, and a couple of those PR’s were huge. All I can say is “Wow!”

Our group was well trained – thanks Coach Maria – and, being from Florida, we are certainly acclimated to the heat.

This was not the case for most of the runners; however, and that concerns me. I’m sure there were some who finished the race despite being in a dangerous physical state due to the heat. Many runners quit, and that was wise. It always bothers me that people are so worried about the stigma of quitting; they have such a severe aversion to the concept of quitting – at anything – that they continue even when it’s unsafe to do so; that’s just foolish.

People die in marathons, usually due to unknown heart conditions but sometimes because they try to do something they aren’t trained to do, and sometimes because they refuse to accept being defeated by Mother Nature. There is no shame in that. There just isn’t.

I don’t understand that. Everyone should train appropriately and have a reasonable, sensible, realistic race strategy, but – and that is a big but – they must be prepared to depart from that plan if conditions change. That race strategy, that plan, was for the predicted, expected conditions. When the conditions change, the strategy must be modified. In yesterday’s race, the conditions changed throughout the race.

Race condition flags

We started the race with green flag conditions. Let me explain those flags. The alert flags are color-coded to notify runners of racing conditions. We started under green which means conditions are good, but as the race progressed, the conditions – due to heat and humidity and no cloud cover – deteriorated, moving through the whole cycle, from green to yellow to red to black, which indicates extreme and dangerous conditions.

As conditions worsened, every runner needed to continually adjust their pace to avoid dangerous results. Unfortunately, no one could have foreseen how quickly conditions would worsen or how bad it would get. Ideally in that situation, everyone would have been better off to start off much slower, but no one could have guessed the conditions would get that extreme.

As for me, I was right where I wanted to be, at about the halfway point, timewise, but at that point, I realized it would not be a smart day to stick to my plan, and I’ll be honest; there was no way I could have done it. No way. It wasn’t even an option.

My first accommodation was that I started drinking at every aid station, something I never do, normally, but I knew proper hydration was going to be critical.

Early on, I started modifying my expectations and my running pace as conditions worsened, and by that I mean the heat and sun, every few miles. As a result, I was able to still be happy with my performance. My goal for that race was, literally, a moving target, and I continued to modify my behavior throughout the race. In the end, I was completely happy with how my body responded and how I felt, crossing the finish line, and post race.

It was a heat test, and I passed, but I did plenty of walking. Where early on, I only walked through aid stations, later, I decided I’d need to walk more; so, I came up with the plan of running five minutes and walking one. That worked for a while. Then, amazingly, I started to feel better, and was able to run a couple miles at a time, but later, I was relegated to the 5/1 run walk plan again.

Everybody is different. Some people find they just can’t stop and start again. If they’ve managed to pace adjust well in the heat, all systems healthy, then they can keep running and just slow their pace, but I prefer to do a walk run, and I find that I actually run faster during the running segments.

Only you know how you feel. What worries me is when someone has the symptoms of heat distress, and yet they keep running. My question is ‘Why?’ What is to be gained. I, personally, don’t feel like I have anything to prove. Running is an individual sport. If I were to become dangerously overheated and try to continue, then I’d be proving my foolishness.

I’ve known people who quit, and I respected them for it. Quitting is hard, harder than finishing, in a way, because it’s hard to cope with, and if that doesn’t make sense to you, then I have two past episodes of my podcast you might want to listen to, one is #18, titled, “What does dnf Mean to You?” and the other one is #52, titled, “Winners, Losers, and Quitters.”

Wisdom and quitting

Let me depart very briefly from my topic of Grandma’s Marathon to make one statement: Runners are not quitters if they set goals and work hard to achieve them. Those people are not quitters in the negative sense of the word – at – all. People who make the wise decision not to finish a race because they don’t think it’s smart – or the medical personnel advise against it – are not quitters. They will live to run another day, and they’ll be recovered and ready to race again, sooner. Those are anything BUT quitters.

Let’s call them ‘smarters’ or ‘wisers’ or ‘gutsers,’ – as in people with lots of guts – because it takes guts to quit if you think you might be able to go on.

Isn’t it better to quit when you get to the point when you think it might be dangerous that to push on until you collapse? I think so. Much, much better. So, if you’re listening and you dnfed, feel good about yourself and know that I respect you.

Maybe it’s a matter of perspective, but I don’t like to see people stumbling to move forward, falling, even crawling. To me, that’s just not smart, and that did happen on Saturday.

By the way, I was extremely glad I had applied sun screen and wore a hat and my sunglasses that day. All that really made a big difference.

The Grandma’s Marathon course

I loved Grandma’s Marathon. It’s been on my bucket list for years, and it didn’t disappoint. The whole city is all about the race; everybody seems completely supportive, and crowd support was great.

Grandma’s is a point to point course; so, we had to take a bus from our hotel to the race start. The bus was on time and comfortable. I did a point to point race from the top of a mountain a while back and I was disappointed because the race director didn’t have enough buses; we ended up getting to the start only a few minutes before the race started, a serious error, not so with Grandma’s. Everything went like clockwork. Our bus even had a bathroom, which was a super bonus.

The course was gorgeous. Over the years, I’ve taught myself to get out of my head and really look around, appreciate a few words shared with miscellaneous runners along the way, enjoy the cheers from the locals, take in the amazing vistas, and slap some outstretched hands.

I’ll never forget when I did the ING Miami Half Marathon many years ago. After the race someone asked me what I thought about running through South Beach. I said, “What?” I hadn’t even noticed. And that’s happened many other times over the years. I’m getting better at focusing on my surroundings.

Yesterday, early in the race, I could look to my left out over Lake Superior, and I could barely make out the horizon line, but I could see a lone boat, fishermen, I guess, everything like an eerie painting, all in hues of gray. If I hadn’t been racing – and if I had had my phone, I’d have stopped to snap a photo, but I’ll just have to keep referring to the saved mental image.

I loved that caring residents along the race course held hoses to spray people seeking to cool down, and I ran through every one I could get to. The water was ice cold, too. Water in a hose is never cold in Florida! Several residents stood along the course with buckets of ice cubes and some set up extra water stops in their driveways.

My very favorite entertainment along the way was two older men, probably in their late 70’s singing and playing guitar.

I read the signs. One I really liked was “If Trump can run, so can you.” Another said, “Worst parade – ever!” Another said, “Why do the cute ones always run away?” You’ve probably all seen those; I have, too, but I still enjoy seeing them.

My favorite signs, though, are the signs made by kids, cheering for their moms and dads. These always move me as I imagine growing up with a marathon parent, when I think of how this must affect the child’s view of fitness and goal-setting. Of course, this isn’t always a good thing, not in my mind because I do know of obsessed running parents, and I can imagine this is hard on the family. All things in moderation is my motto.

Some parents may resent the fact that family life can sometimes get in the way of optimal marathon preparation and performance. I wish these parents would be more relaxed about their racing and realize they’ll have plenty of time when the kids are older. I don’t want them to miss family time just to do marathons, or resent the times when family commitments interfere, either, but I’m happy to see that many families make it work and that it becomes the family’s project, which must be great.

I’ve said this before: Running should occupy the place in your life where it can be the most beneficial, the role of enriching your life, and that role will need to change over time.

Some of the time, if the other spouse is on board, and if the running parent is relaxed about the sport, then it can be a wonderful experience that makes the whole family proud and motivates the kids to follow in their parent’s footsteps. The whole process of goal-setting, completing process goals along the way, coping with setbacks, being flexible to accommodate family priorities and especially with a marathon, demonstrating the tenacity to work long and hard over a period of months, to achieve a long-term goal, is a great parenting opportunity, filled with infinite teachable moments.

It becomes a family adventure; every member shares in the satisfaction of a lofty goal reached, and everyone learns about themselves and their loved ones.

Post race

Grandma’s offered plenty of amenities, but one I especially appreciated was the careful placement of portapotties along the race course. There were plenty, and when I needed one, I just started checking the little green ‘available’ indicator until I ran past one that was open, which didn’t take long.

I did not even have to stand in line, saving me precious minutes. There were cold sponges, too, which were especially appreciated in the hot weather. I placed one on the back of my neck, tucked at the base in my running bra, and I left it there for the last ten miles, cooling me in the beginning and then protecting my neck from the sun.

Ironically, many in our group returned to Tampa with a pretty good sunburn, looking much like the tourists we often see, who come down for a few days of beach time but whose pale skin isn’t prepared for the intense sun.

One distinctive element of this race is that you don’t get your race shirt until after you cross the finish line. That’s a first for me. No complaints, here. The distribution of all the post race amenities was organized and efficient as was packet pickup and the expo.

I had no problem retrieving my gear bag, which they called ‘sweat bags’ in Minnesota. Again, ironic because we call them gear bags here in Florida where we do a lot more sweating.

Marathon parents

Upon arriving in Duluth, we stopped in at the Deluth Grill, a place I found on Yelp when we were still a few miles out of town. Lots of home grown vegies, an option to get gluten-free toast, bison options, and a great, creative menu. The servers wear shirts that say, “Veggies from our lot.” And they mean it, there are, indeed, veggie gardens surrounding the perimeter of their parking lot.

We went back there after the race for a burger. I almost never eat hamburgers, but for some reason that’s what I crave after a marathon. Go figure. I think your body tells you what it needs, and I try to supply it.

Later, my Run Tampa group met at Fitger’s Ale House for a post race celebration, and we had a lot to celebrate. We had 38 Run Tampa members do the marathon, 16 did the Garry Bjorkland Half, and even more made the trip to support the runners.

All of our runners, finished, by the way. It was super tough, but our runners did train in the heat; so, I don’t feel like they were in any danger.

We celebrated great accomplishments. Amazing that anyone PR’d, but we had quite a few. Imagine that, and several first-time marathoners, too. What tough conditions for a first marathon!

Our leadership team

Dave Yancey, our event director extraordinaire, had every element of the trip planned well ahead of time from flights to meals to transportation and even lodging. He is truly amazing, and by the way, he flew straight from Minnesota to California where he’ll be doing the Western States 100-mile Endurance Run this weekend. So, as excited as we all were last weekend, we’ll be just as excited to be rooting for Dave this coming weekend.

Carla Nolan, our awesome, incredible president, provided hilarious live, on the spot reports and interviews throughout the weekend for the 400 Run Tampa members back home to see on Facebook.

Head Running Coach Maria Williams somehow managed to keep track of all her runners and provide just what they needed; it was clear that she had them properly prepared. I could never manage that number of runners, but she does it with the greatest skill, combining knowledge, experience, and an equal amount of therapy, which is especially valuable when runners are having to adjust to such challenging conditions.

My Run Tampa Leadership Team is the best, the best, amazing in every way.

Kudos

So, kudos to those first-timers, those PR’s, Run Tampa’s and everyone else’s, and, kudos to all who ran a smart race, adjusting your goals based on the conditions, and to those who tried to adjust but learned that they needed to adjust a little more. Seriously, that’s why people keep doing marathons. Learning what your body needs in various situations is a huge part of the process. You can only get that personal feedback by getting out there and doing it.

Big kudos to the Grandma’s staff, and the City of Deluth for putting on such a great event. I’ll be back, for sure. You can bet on that. I’d recommend it to anyone.

Now, I want to share a quote from Deena Kastor. Kastor. Despite her petite 5 foot 4 inch frame, she is a running icon, holding the American record for the marathon, half marathon, and various other distances. Kastor won the bronze medal in the women’s marathon at the 2004 Olympics in Athens.

She said, “As an athlete I’ve found aside from hard work, the greatest tools for success are optimism and gratitude. These practices have led to happiness and the routine pause to realize I’m living the life I love and dreamed of.” – Deena Kastor

I love that! Much of what I heard from our runners, and others, after the race, Saturday, was optimism and gratitude, gratitude for being fortunate enough to be able to be there, gratitude to the volunteers and the race organization, and optimism that the next race won’t be so hot and that they were just happy to have been able to finish and to have the opportunity to see the amazing scenery, all seeming to realize that it’s certainly not just about the time. There’s so much more.

Filed Under: Marathon, race reports, racing Tagged With: aid stations, alert flags, Beginner Runner Village, carolyn mather, coach maria williams, dnf, first time marathoners, gary bjorkland half, grandmas marathon, half marathon, marathon, marathon parent, marathon runners, one and done, pace adjust, race condition flags, run tampa club, run walk plan, running pace, winners losers quitters, zap fitness

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14 Half Marathons Just for Women from HalfMarathons.net

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Running Tips and Tricks – BRV 016

By Debbie Voiles

Why should newer runners have to discover some really helpful tips by trial and error? In this podcast, I list tips of all kinds about all manner of big and small things that can be hugely helpful to your runnig career. [Read more…]

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