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Archive for April, 2009

Avoiding Human Obstacles while Running

Monday, April 20th, 2009

No matter where you run you have to avoid obstacles, but what do you do when that obstacle is a human being? You want to stop for the least amount of time possible, but you have to be careful not to offend them or hurt their feelings. I saw one runner forced to stop and see a newborn about 20 meters from the finish of a 5K the other day! It was horrible. I’m was very sorry that she was not able to avoid that human obstacle. That is why I am sharing with you some tactics to help avoid human obstacles.

Cross the Street: The most effective way to avoid stopping to talk to someone while running is to keep running. There are many variations of this technique. If you are able to spot the potential human obstacle quick enough, you can run to the opposite side of the street as if that was your plan all along. However, if you aren’t careful, it can be very obvious that you are trying to avoid the human obstacle. Remember, human obstacles are very sensitive. With the high level of risk, only use this tactic if you don’t care about potentially offending your obstacle.

Wave and Run: This is a popular move and can be used for most of your human obstacles. If you have a close relationship with the person or they are a runner too, they will understand that you need to continue your run, but they still want to be acknowledged. Give them some eye contact, a wave, and maybe a smile then continue on your run. Your obstacle will feel good and you’ll be on your way!

Keep Jogging in Place: If you get stopped by a human obstacle don’t give up. Let them know that continuing to move is important to you. As you converse, keep jogging in place, bouncing up and down as they try to hold a conversation. Most human obstacles will get the hint and keep it brief. If not, they’ll eventually get annoyed trying to maintain eye contact with your bouncing body.

Don’t Catch Your Breath: Try not to catch your breath. You want to make your human obstacle know that they are stopping you in the middle of an intense work out. Keep emphasizing your breathes and breathe as hard as you can. They may understand or they may just get frustrated with talking to a heavy breather. Either way, you win!

Check Your Pulse: If you are trapped by your human obstacle the best way to get out of it is to start checking your pulse by pressing two fingers against your neck and counting softly. This will show them that you are serious about your run. Your human obstacle needs to know that every minute they keep you from running is a decreased heartrate and a lessened work out for you. If they still don’t get the hint, put two fingers against their neck and check their pulse. Start talking about the differences in your two pulses to show them that you are in the middle of an intense work out.

People are important, but runners are people too. We just need to be aware of each other’s interests. Feel free to share any other techniques you use to avoid talking to people while running. It feels good to share.

Tags:obstacles, tips
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Running Your Best Race Possible

Sunday, April 19th, 2009

I ran a 5k yesterday. Although I had been doing my normal running, I had not specifically trained for this race distance. The last time I really raced a 5K was in High School. So going into this race I didn’t really know what to expect from myself. I give myself a goal for every race so without knowing what I was capable of I decided my goal to run this race on straight guts, Steve Prefontaine style, and hopefully it would be enough to beat my High School PR. How else was I going to beat a PR I set a long time ago?

I started the Sweetwater 420 5K at a pretty good pace. I had a watch but had not looked at the race course route other than walking past the finish line on my way to the start line. The race started and a group of about 5 of us left the rest of pack.

At about mile 2 there was one runner that I thought was in 1st but I hadn’t seen him since about mile one. There was another runner about 10 seconds ahead of me. There was no one threatening behind me. I ran by a water station and asked, “Am I the third runner?” I thought because I hadn’t seen the first place runner in a while there was a chance I was in second. I thought to myself, ‘If I’m in second then I really need to try to beat this guy. Winning this race would be awesome!’

I was informed that I was in third place, no sense of urgency to make a move to win this race. I had seen the runner in front of me look behind him on the last two turns. I knew he was tired, but so was I. I began thinking to myself, ‘At least I’ll get a place or a trophy for 3rd overall. That’s a respectable finish and something I can be proud of.’ I maintained my distance behind the other runner until we came to the final hill to the finish line. I had parked here so I knew this was the time to make my move…if I really wanted to. I could see the runner ahead of me slowing down so I began to push it up the hill to make my move. Halfway up the hill I saw the runner in front of me take a right. I had thought the finish line was about a 800m straight shot from here! As I rounded the corner at the top of the hill a race volunteer said to me, “He’s only about 10 seconds ahead of you, there’s 800m left, you can get him!” My reaction? A stare of disgust toward him saying, ‘Dude I know. I just ran up a big hill. I’m a little tired and not worried about beating him.’ If you are this volunteer, then I am sorry for my dirty look. Thank you for the cheering me on. It was my fault, I was not in the right state of mind at the time.

I had given up. I was settling for placing in the race rather than doing my personal best. I let someone else beat me. People beat me in things all the time like decorating or cooking, but this runner may not have beaten me; however, I did beat myself (not funny). I don’t know if this other runner was better than me. I didn’t push myself enough to find out. Not only did I cheat myself but I cheated him too. After the race he told me that he runs 5Ks just for the competition, to do something competitive on the weekends. Although he admitted he was very tired at the end, I could have pushed him harder. I could have challenged him.

I stayed about 50 m behind him the whole race. Just watching him run faster than me. Watching and doing nothing about it. I settled for where I was at. Don’t settle for where you are, keep pushing to the finish line.

I also got some negative reinforcement to help me learn my lesson. This race gave cool plaques for the overall male and female finishers as well as the the top finisher in each age group. Of course, me being a male in the fastest age group, 1st place won the overall award and 2nd place was in my age group, leaving me to not be awarded anything. After the race started and the field spread out my goal had also become to place and receive an award. I settled for 3rd overall thinking this would be good enough to be recognized, it wasn’t. I was upset with myself the rest of the day.

So what do you do if you don’t perform to the best of your ability or achieve your goals? First, experience your emotions and let yourself feel what it is like to not accomplish your goals. However, don’t linger too long. Then think practically about the event. You can’t change what has already happend, so don’t dwell on it, but you can change how you react to similar situations next time. Learn from your mistakes and let them motivate you to accomplish your goals…next time.

Tags:5k, road races
Posted in Motivation | Comments

Is Running a 5K Road Race Serious Running?

Saturday, April 18th, 2009

I ran the Sweetwater 420 5K today. It was the first time in a long time I had raced a 5K. I finished 3rd overall, 18:30 on a difficult 5K course (Although, I didn’t know there could be such a thing). I think I’m going to run more 5Ks. Running this race made me realize that the 5K is an entirely different race than anything 10K or higher. There are more sharp corners, short and steep hills, and it is a quicker mental race. A 5K can be serious. Dude, I’m serious, listen.

Right Hand Turns: Quick right hand turns are tricky. There is a technique to running them. The first right hand turn of this race was about 400 m from the start and I ran around it like I was rounding 1st base on a triple. I could literally hear the people behind me licking their chops thinking, ‘I’m going to pass this idiot.’ On a quick 90 degree turn you have to make smaller steps. Hit the corner at the closest edge and pivot. Keep your arms out for balance. A 90 degree turn running a 6 minutes mile pace is serious.

Short Hills: This I didn’t mind as much but it was different. In longer races the routes to try to avoid drastic changes in elevation; however, 5Ks pay less attention because they are shorter in distance. You are forced to use bursts of energy and then turn it off on a steep downhill. More strategic running than a long distance race.

Competitors: Often the fields of local 5ks are made up of predominantly people who run 10 miles a week who are there to have a good time. There are usually only a small portion of runners who are competing. Less competition the more you have to push yourself; race against yourself. I lost the race today against myself. I’ll tell you about it tomorrow. I need a day to reflect.

Quicker Mental Race: In a 5K you don’t have much time to strategize. You must be able to react quickly. In the beginning of the race you have to make sure you stick with your competition. If they get away you have less time to fill the gap. When you get to a hill or see your competitor getting tired you have to decide if you want to make your move. In a 5K you really only have one chance to make one big move. Use it wisely.

Try your local 5k. It can be a lot of fun, challenging, and a great way to compete!

Tags:5k, race director, race planning, tips
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Trim the Fat. Run a Cheap Local Race.

Thursday, April 16th, 2009

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I was talking to some friends last night about the economy and the fear of many individuals about losing their jobs. I told them a penny saved is a penny earned (I came up with that). If you aren’t earning as many pennies as before, then save the pennies you’ve got. Don’t spend and you won’t need money. Even Americans are saving! This from a country that consumes probably about 110% of their income. In last quarter disposable income dropped by 1.5% but people have increased their savings by 11%. How can they do this? By not spending. However, if you must spend, buy running shoes or purchase a race entry.

Your local 5K and 10Ks should spend less to stay profitable as well. Smaller, local races are a lot of fun for all participants. They are a great way to bring a community together, try to run a PR, and keep you motivated, but they should stay in that niche. People run these races for different reasons than they do larger races and marathons, so why try to offer the same product? In order for small races to maintain their revenue stream in a poor economy they must lower their entry fees. Lower entry fees? Wouldn’t that decrease revenue? Maybe, but these small races need to understand their demand is elastic. As people decrease their discretionary spending, running a local 5k road race is one of the first things to go. It makes sense. Running a 5k really isn’t a necessity, even for the most avid runner, especially when there is an almost perfect substitute available, running 3.1 miles on the road…for free. How do you compete with free? Get as close to it as possible. Cut costs and offer a cheaper product, Sam Walton.

T-shirt: Why does every race offer a ‘technical’ T-shirt these days? I personally like to receive them but I can’t imagine these T-shirts being cost effective. If your race relies on sponsorship logos on your T-shirts, then use the traditional cotton T-shirts. They’ve sufficed as fine clothing for about 90 years. If you don’t have sponsors donating to cover T-shirt costs then think about cutting out the T-shirts all together. Trust me, runners have enough T-shirts.

Accurate Timing: I’m definitely into accuracy. I like to know exactly what time I ran…plus or minus 5 seconds. However, these smaller races don’t need chip timing. I know it is more convenient for compiling and distributing race results, but you can do this manually like it has been done for 80 years. The main benefit to chip timing is accounting for the difference in the race clock and your actual time. In smaller races this is usually within 5-10 seconds if you are a serious runner. It is already an unwritten rule, faster runners start close to the start line, slower runners line up in the back. Look, your runners are already lining up in order of preference for an accurate time! Without you saying or doing anything. Now, that’s an efficient market!

Food and Beverage: This can be minimal. Some bagels, bananas, Gatorade and water. Try to find somewhere that sells older baked goods for cheaper priced bagels. Runners don’t care, they are just trying to replenish their energy. If you live on a tropical island, climb a tree and get some bananas for free. Ok, so really I don’t know how to get cheap bananas other than by climbing ladders and jumping barrels, Donkey Kong. However, you can also save money by making Gatorade in large coolers with the mix. You can even make money on your refreshments by serving and charging for a recession proof product: alcohol! Everyone will remember your race as a good time for sure! Well, hopefully they’ll remember.

It’s time to streamline. Become more efficient. Create value. Trim the fat and run a cheap 5k. You’ve got this runner’s support.

Tags:10k, 5k, economy, recession
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What Causes Shin Splints?

Wednesday, April 15th, 2009

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I was told that my blogs are sometimes too long. I agree, they can be a bit too much to digest for a quick diversion from your everyday life. It’s cool. I’m into the whole brevity thing. You can call me, ‘His Dudeness, or uh, Duder, or El Duderino.’ For you hipsters I’m going to blog in 140 character paragraphs. This question was posted on our new running forum:

1. What causes shin splint?

You cause shin splints.

Shin splints are caused by the sudden shock and force you repeat on your legs when running.

Don’t run on concrete, uneven ground, excessive downhills and uphills, or start putting more strain on your muscles.

There you have it. Now serving our brevity sensitive customers!

Posted in Health, SeriousRunning.com | Comments

Big Peach Running Company 5k Run/Walk

Tuesday, April 14th, 2009

What a good reason to get a new pair of running shoes, to run a 5k! You can save money on both by buying a pair of Nike running shoes (or any other Nike product purchases totaling $75 or more) at the Big Peach Running Company. Not only will you get to take advantage of their competitive prices on running shoes but you also get a free race entry in the Big Peach 5k Run/Walk. This is the 4th running of this popular Atlanta road race. Since Big Peach Running Company takes the time to go through their fit process to find the best running shoe for you, give them the best thank you possible, run your PR at the Big Peach 5k Run/Walk!

The race is on May 2nd at the Big Peach Running Co store in Brookhaven. Try to take the Brookhaven/Oglethorpe MARTA because you won’t be able to park in the Cherokee Plaza Shopping Center on race day, plus you’ll save the environment a bit. Go environment! If you must drive (like most Atlantans, don’t worry, MARTA apparently is “too large to fail” and is getting bailed out) you can park at the Brookhaven MARTA station parking lot. The course rolls through the beautiful Brookhaven neighborhood and has an exciting finish right on Peachtree Road! Just like the Peachtree Road Race…just half the race distance, about 50,000 less people, and a finish line 2 miles North of the Peachtree Road Race start line. So it’s pretty much the same thing. All Big Peach Running Company 5k race participants will get a NIKE Dri Fit technical T-shirt which will have the Big Peach Running Company name on it. A T-shirt with the word “peach” on it is all the Peachtree Road Race is good for anyways, right? Need another reason to run this race? How about the proceeds go to the Leukemia and Lymphoma Society/Team In Training-GA Chapter? I spoke with a friend this past weekend that is participating in Team In Training and it is a great organization. Not only is she working to raise money for Leukemia and Lymphoma but she is getting in better shape than she would have on her own. Everyone’s a winner! Well, in this 5k race the top 3 overall male and female finishers along with the top 3 in each age group are the biggest winners. Big Peach Gift Cards will go to the top 3 overall M/F ($200, $100, $50) along with 1st overall Masters M/F ($100/$100). Also, age group awards presented to Top 3 M/F in 13 age groups. If you are more of a team player then compete in the corporate challenge. No matter what your team’s strengths, you have a chance to win with awards going to the top teams for most participants, fastest team, and best team T-shirt design. Overall, Big Peach Running Company wants to promote the pedestrian active lifestyle or P.A.L. So get out their and move your body forward anyway you desire. Just get moving! After you’re done moving for 3.1 miles hang out for the post-race party with lots of food, music, and raffles! Partying is fun.

I don’t want to hear any excuses about why you were not able to register for this race. You can register online. You can download and entry form and send it via mail. Or if you want to get it done quickly and free then go to any Big Peach Running Company store location, buy any Nike shoes, apparel, accessories, or a combination thereof totaling 75 dollars or more and register on the spot (Note: you can register at a store location without buying Nike apparel). Registration is $20 from now until April 21st and the NIKE dri fit T-shirts go to the first 1700 runners who register. After April 21st the registration fee is 25 dollars and registration closes at 5:00 pm on May 1st.

So go ahead and register for this great 5k and while your at it, try out all the running shoes you desire at Big Peach Running Company. Maybe you’ll find some faster running shoes.

Tags:5k, Big Peach Running Company, running shoes
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Tips to Start Trail Running

Monday, April 13th, 2009

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So you want to be a trail runner. Sure, we all do, but you can’t just start running on trails to be a trail runner. Well, I guess you can. But, you won’t get the most trail training out of it, run your fastest, or work the right parts of your body unless you practice trail running first.

The first thing you need to do is “train as you fight.” If you want to begin trail racing then you should start by practicing running on trails. When training you want to try to simulate the same conditions you will experience during your trail race. If you think it’s going to run on race day, bring a hose and wet down the trail on your next practice run. If you think it is going to be hot on race day, wear a lot more layers of clothes. Try to replicate how you will be feeling on your first trail race during your practice trail runs.

The biggest physical difference is that you will have more lateral movements when trail running. In trail running you use your peripheral muscles around your ankles and hips more, also your quadriceps and glutes. So, although you may develop larger ankles, or cankles, from trail running, you will also develop larger glutes which are perfect for sitting on. It’s like having a cushion whereever you sit down!

The fact is that trails are never perfectly smooth, that’s what asphalt is for, so you will almost never be running at your perfect stride. Get over it and grasp this concept before hitting the trails. You will constantly be ducking and dodging low branches, overgrown brush, and low flying birds. It’s going to slow you down. Don’t worry, just don’t be surprised and be ready to react. It’s all part of the fun!

Try to determine your trail race to road race ratio. If on average you run 4 miles in 30 minutes on the road and 35 minutes on the trail then your trail to road ratio is 1.166 (35/30). You can use this to determine your goal for a 10k trail race by taking your 10k road race time and multiplying it by your trail to road ratio. So if you aim to run a 10k in 45 minutes on the road then your goal for a 10k trail run should be 45 x 1.166 which is 52:30. I know, homework sucks but it will help you in the long run. Trust me. I know all about the long runs.

Tags:lateral movements, race pace, race tips, training
Posted in trail running | Comments

Running Road Races: Competition

Sunday, April 12th, 2009

Since I’ve been telling you about all these great races to run lately I figured it was time to give out some motivation to run those races. Participating in races is fun no matter what your skill level is. The thing I like the most about racing is that it allows you to compete, but at your own level with low stakes. You can choose between competing against yourself, other runners, or just the course.

We don’t get a chance to compete like this anywhere else in our everyday lives. In your job you are often competing against other people in your company and with other companies but this competition is too high stakes to be enjoyable. When you compete with others in your company and you win, your peer is the loser. When you are the loser…well, you’re the loser. When competing against other companies there is a lot of money and people involved. Losing this competition can be catastrophic. Sometimes your relationships with family or friends can seem like a competition. If they are, someone’s feelings are going to be hurt, making everyone a loser. Not a safe place to compete. There are many other forms of competition in our everyday lives, but running races is the safest and most satisfying way. Even more satisfying than competitive eating!

Another aspect of of racing I like is that it is all on you. I’m selfish. The point is, you are racing against yourself (unless you are a professional). This is why it doesn’t matter what your skill level is. You are trying to beat yourself and see how fast you can push your body. There are no other people responsible for how well you do in a race. This takes mental toughness and inner strength. You have to believe and be confident in yourself. Everyone could use more confidence. Except me of course, I’m already borderline cocky.

Run one of these great races and beat yourself!

Tags:competition, confidence, races, road race, road races
Posted in Motivation | Comments

Sweetwater 420 Fest 5k

Saturday, April 11th, 2009

We as runners know that water is pretty sweet, but what is the sweeter than water? Sweetwater 420 Fest 5K. Well, maybe this race isn’t as sweet as water, but it does feel great when it touches your lips. The Sweetwater 420 part of the race name is referring to an alcoholic beverage, Sweetwater 420 brew. The Sweetwater 420 Fest 5k is raced in conjunction with the Sweetwater 420 Festival in Candler Park. How much in conjunction? Well, all race participants over 21 will a recieve free beer at the awards ceremony! What a great way to celebrate your hard work! Stick around for the festival afterward and continue to congratulate yourself; over and over.

The Sweetwater 420 Fest 5K is a week from today, April 18th at 11:00 am, which gives you beer drinkers a couple of hours to re-hydrate from your activities the night before. The 5k starts at Epworth Methodist Church at the intersection of Page Ave and McLendon Ave, near Fellini’s and Candler Park. The course continues through the beautiful, historic Candler Park neighborhood. If you live in the Atlanta area you need to come and experience this beautiful part of intown living…and running.

Registration is 23 dollars which includes a 100% Cotton short sleeve T-shirt with the Sweetwater 420 Fest theme so you can show off to all of your friends that not only do you run road races, but you also drink good beer. You are so sweet. Of course, race registration also includes your free beer at the awards ceremony where the 1st overall male and female and 1st in each respective age group will receive an award. Beer is reward enough for me. Cheers to every runner!

Make a day of this event and stick around the the entire Festival. There will be a lot of great live music including Karl Denson’s Tiny Universe, Robert Walters 20th Congress, The Heavy Pets, Enthropy, and a whole bunch more. The event is aimed to promote a greener enviroment with a lot of interactive games to help you learn. Portions of the Sweetwater 420 Fest 5k race will go to park improvements. You can’t get any greener than helping a park. What a great reason to run.

So come run to the Sweetwater 420 Fest 5k to earn yourself a beer! It takes so much sweeter when you earn it…and it’s free. Double Sweetishness!

Tags:5k, beer, sweetwater 420 fest
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13th Annual Fig Leaf 5K

Friday, April 10th, 2009

I am naked right now, typing this post. It’s a bit cold, but overall I don’t feel that much different. I do feel more free in my key strokes. I also have a towel on my chair so my skin doesn’t stick to the pleather. I enjoy the fine things in life. Clothing does serve a purpose other than concealing our bodies from others, but why do we always have clothes on? I know people so shy that they shower in their bathing suits! Why do we want to hide our bodies? Were are all runners here. We all have fit bodies. It’s time to show off what we work hard for!

Show off what you have been able to accomplish at the Fig Leaf 5K in Dawsonville, GA on April 25th! I’ve run this race before, completely naked minus running shoes and socks, and it was the best time I’ve ever had naked in my life! Well, one of the best times…it was pretty cool when I was born. At any rate, this 5k race is held at Paradise Valley Nudist Resort so its legal to be totally bare Frank the Tank. This race course varies between off-road and on-road. I wouldn’t recommend running it barefoot. There are a couple of hills because the resort is located in the beautiful mountains of North Georgia. Don’t worry, your naked body makes up for the steep inclines with the decrease in wind resistance. Clothes are so restricting.

After the race, hang out at Paradise Valley Nudist Restort and enjoy the pool or one of the other activities they have available at the resort. Who knows, this may become a weekend getaway for you and your significant other. At Paradise Valley Nudist Resort they have three pools, indoor and outdoor hot tubs, tennis courts, hiking trails, table tennis, billiards, and a nightclub with a full bar. Your race day entry gives you free access to all of these areas! Play a game of naked Marco Polo during the day then dance the night away in the nightclub. Add in a 5k race and some naked table tennis and you’ve got an awesome Saturday!

If you are a novice naked runner, (I’m not I ran around the house naked when I was only 3 years old) then there are a couple of things you may want to remember when running this race. First, you need to wear sunscreen. Portions of your body will see the light of day that may have never been exposed to the sun. Also, bring an extra towel. It is proper etiquette to always sit on your personal towel when using the facilities at the resort. Makes sense to me. Also, please remember not to tape your nipples for this race. It looks weird if you aren’t wearing a shirt. Go ahead and tape them if you are wearing a shirt though. Remember this race is clothing optional. There is a wide range of runners from fully clothed to fully nude. Running brings us all together. It’s a beautiful thing.

Some of the race proceeds will go to benefit the American Cancer Society so go ahead and register for a the small entry fee of only 20 dollars! The entry fee increases to 25 dollars after April 13th so go ahead and register now and save that 5 dollars you got from your tax refund for something else. Not clothes though, that’s a waste of money. Packet pick-up is from 8-945 with the race starting at 10. There is also race day registration available for you procrastinators.

So have fun, show off your fit bod, and be naked! I am.

Tags:5k, GA, naked running
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