Team Cross Runs

Off-Season?

Image via Wikipedia

Do runners really have an off-season?? Does any athlete really have an off-season???

“Off” might not be the best word to describe what happens between the end of one season and the beginning of the next. Maybe down time or to use a more technical term: periodization.

Periodization is often used in the triathlon world to help them focus on the three different sports within their event.  Runners also sometimes use the term in training, such as a base period, a hill period, and a taper period.

Webster defines the off-season as:

a time of suspended or reduced activity ; especially : the time during which an athlete is not training or competing

If you tear it apart and redefine it as: a time of reduced activity or a time during which an athlete is not competing, then we can have a real off-season. Most athletes of all makes and models probably don’t take more than a few weeks off with out any physical activity.

In college we would take 2 weeks off at the end of cross-country and then start base-building for track.  Then when our track season ended we took 2 weeks off and started the process all-over again for cross-country.  In our program we had some flexibility but that was the expectation and you suffered the consequences for your action or inaction!

So what does all this babble really mean to you and me?  For the most part we should be doing some type of cardiovascular workout all year long.  Lots of research has shown that two-three weeks is a safe amount of time to take off without any real detriment to your overall fitness.  For some of us, after our fall races we’ll take some time off and then bounce back up and run all winter long.  Most people cut back completely on their running.  I think the key is to find a nice balance during the winter down-time.  It is important to keep the cardiovascular system strong and healthy all winter long - so any type of cardio work is a must.  This is a good time to let your legs, feet, hips, or whatever to completely heal.  Use the bike, elliptical, or row machine.

I ran through the winter last year, trying to avoid the dreadmill at all costs. I was training for an April half-marathon so I needed to be running as much as possible.  Beyond running though winter is a good time to pick up some other activities - here in Minnesota many runners cross-country ski to maintain fitness.

This winter I am really going to focus on building my strength.  During our down-time, off-season, or winter period it is a good time to focus on the other important aspects of running.  Things like a strong core that can really improve your running form and stamina.  Or what about flexibility?

YES!! This winter I am going to work hard on my core and maybe hit some weights at the gym.

I have all the equipment I need at home to work on my body’s core.  I just need the focus and determination.

Will you help hold me accountable?  I haven’t decided on what exactly I will do, but just the idea of work.  It will probably include push-ups, maybe even 100 of them.  Stay tuned for more details…

Finish Line in Sight - Go Vote!

After what has really become a marathon election season - the finish line is finally in sight.

I’m not going to spend a lot of time on metaphors or make any profound policy statements, but who will make the best president for runners?  I haven’t heard anything about their policies in relationship to my running.  Will my times improve under a McCain presidency or an Obama one?

My guess is that since Obama is part Kenyan, that he’d be more inclined to support runners and help improve my time.  Or maybe McCain’s small government conservatism would reduce some of the beaurcratic weight off my shoulders and I could knock off a few minutes…

But seriously… make sure that you get out and vote today (unless you already did, then stay home and don’t vote 2x’s).  We each have personal convictions and beliefs that guide our decision and we are so fortunate to be able to vote that everyone should stand in line and make their choices.

If you vote your convictions and have a rational reason for your choice than we can be friends still, even if our votes differ.  Just don’t be a hater and be mean towards those who disagree.

One last time - GO VOTE!

Technorati Tags: 2008 Election

Five Fall Running Tips

We are in the midst of fall and depending on where you live you may have already passed peak leaf viewing season.  But like I recently told someone, even if the all the leaves have fallen, at least the ground will have lots of color! We often hear a lot about tips for running in the heat of summer or the cold of winter, but what are some important things to remember about fall??

Enjoy the scenery - this seems like a no brainer.  Lots of people go out of their way to do leaf viewing, but I would say be sure to take a run somewhere that you can really enjoy the full depth of the fall foliage.

Run somewhere new - this goes with the first one.  If your daily runs are on the roads in an urban or even suburban area, try to find a new place to run. I personally would recommend finding some kind of park where you can run on trails, but get out of your comfort zone and find a new place to enjoy your running.

Check the weather - fall weather can be a little tricky.  One day it can be gorgeous with lots of sun and the next day can be really windy and cold with some flurries (this actually just happened this past weekend).  So make sure you know what the weather is like before you step outside and try to run in the snow only wearing a t-shirt! You don’t want to overdress but you sure don’t want to under dress either.

Watch your step - another pretty commonsensical idea but important to stress.  No matter where you run this time of year there are going to be a lot of leaves on the ground.  And while they can be quite enjoyable to look at they are a potential hazard to our beloved ankles.  Even in the urban jungle, leaves can cover up holes, sticks, or dangerous parts of sidewalks.  Even worse, on the trails leaves can cover up roots, small stumps and a wide variety of other dangers.  So be careful!

Have Fun - last but not least, have some fun out there. Fall is a great time to relax and recharge, especially if you’ve been training hard all summer.  Try to get out and enjoy the crisp fall air and the beauty all around.  Fall is a great time of year so be sure to enjoy it before the snow starts accumulating!

Technorati Tags: Fall, Autumn, Running, Tips

Eco-Gyms

The Green Microgym image from NY Times

A lot of people talk about changing the environment, ending global warming, and other related issues.  But few people take dramatic action to do anything about it.  We have joined to masses who use the environmentally friendly lightbulbs and I usually ride the bus or ride my bike to work. These are little things but they do add up, eventually!

Running is an interesting sport because at its most basic levels it is quite simple.  Technically we just need a pair of shorts and a shirt to go running (barefoot running is a niche part of the community). Runners have created a large industry around the sport, which isn’t always as environmentally friendly.  A large chunk of our shoes are made of rubber or some other oil derived product, we create large amounts of trash during races and training - which includes plastic bottles. As runners we are also keenly aware of our environment and the direct impact it can have on our running.  Smog especially can play havoc with our lungs.

Companies such as Brooks are begining to create products which have less of a negative affect on the environment.  The BioMoGo is currently in stores and their full line will use this product by the end of next year.  Races such as the Urban Wildland races are starting to think about the impact they have.

Take everything I just talked about and throw it inside a building and you get a gym/fitness center.  One can only imagine the energy required to run a gym, not to mention the amount of water used, sewage produced, and overall negative impact on the envrionment.  Yet for many runners they are a vital part of the routine - especially in cold weather states like Minnesota.

Enter the Eco-Gym. A newer style gym that relates to the environment in a different way.   Some like the Green Microgym capture the energy output from exercise machines to partially power the facility.  They also use solar panels to generate more of their electricity. Their website lists ways they are trying to be “Green” here are a few examples:

• Our SportsArt EcoPowr Treadmills use 30% less electricity than others
• Our solar panels generate an average of 8 Kilowatt Hours per day
• The Team Dynamo and Spin Bikes can collectively generate up to 350 watts continuous
  
• We are working with ReRev.com on ways to capture the excess energy from our elliptical trainers
• We have double flush toilets
• The paper towels and toilet seat covers in the bathrooms are made from recycled content
• Our personal trainers often take their clients outside for workouts
• We have automated our payment and billing systems to reduce paper usage

As you can tell some are more drastic than others! I imagine most gyms have an automated payment system. The Green Microgym is priced at $49 a month which seems pretty comparable to most places I’ve looked at in the past.

What do you think of this idea? Would you be willing to pay a little more if your gym went eco-friendly?

HT: NY Times

Technorati Tags: Environment, Running, Eco-Gym, Green

Spirit of the Marathon at Twin Cities Marathon

If you are traveling to the Twin Cities for this fall’s Twin Cities Marathon you must go see Spirit of the Marathon while you are here.

“But I’ve already seen it?” you say.  Did you see it at a 1950’s style movie theater?

I didn’t think so.  Spirit of the Marathon is being played at the Riverview Theater in South Minneapolis.

Riverview Theater

We saw the movie when it first came out this winter and I enjoyed it.  My wife liked it too, but not as much as me!

To refresh your memory a bit, here is an excerpt from the website about the movie

[A] first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the production brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports program, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

Along with citizen athletes, the movie features Deanna Kastor and Daniel Njenga.

DVD Release

A DVD with the movie and other goodies will be available after October 7.  If you order now you can get an autographed copy of the DVD.  Visit the store to find out more information.  While there you can also purchase a variety of other paraphenila.

Technorati Tags: Spirit of the Marathon, Marathon, Twin Cities Marathon

Spell Check Doesn’t Always Work

I subscribe to a lot of different blogs including some about triathlons.  Recently trifuel.com posted an article on training recovery so I decided to check it out.

It started out well, talking about stretching.  Then the author said that “Message” was the second big thing.  Ok, maybe he’s talking about sending positive messages to yourself.  Then he went on and it became clear, that it wasn’t a message we should get, but a massage!

Here is the exact quote:

2) Message.

They feel good and help to keep your muscles nice and relaxed. They are a great way to keep the blood flow going in your legs which in turn may help you recover quicker.

In addition it is a great way to break up adhesions in the muscle and loosen tight spots via trigger points.

Top professional athletes in many types of sports get messages daily.

The rest of the article is pretty good.  His other tips are recovery rides and swims, getting lots of sleep, elevating your legs, taking ice baths, and wearing compression socks.

I had never heard of wearing compression socks before but he says that it can help reduce swelling and he’s felt a difference while traveling.

Now, I know I’m not perfect - but I thought this was a good example of why it is important to review your writing several times and not just relying on spell check.  My generation is especially bad about this part!

Can You Run Across America?

Do you have what it takes to run across the entire country? Probably not for most of us.  But Charlie Engle and Marshall Ulrich are planning to run across our great country from San Francisco to New York City while filming a documentary called Running America. It sounds like a great project as Engle and Ulrich make the long journey they will be running with running celebrities and average runners from every walk of life.

That’s right if you live near or are able to drive to their route across the country you might be able to be apart of their documentary.  I went through some of the initial steps, but they aren’t coming near Minnesota at all.  They will be going through Indiana and Ohio though.   You can see their full route which has a lot of Super 8 hotels on it!  Super 8 is one of their main sponsors. The route tends to skip around major metro areas, but gets pretty close. The run begins on Sept 12 and finishes on Oct 27.

If you are interested in being a part of the documentary go to the Screentest website where you can “audition”.  It is basically filling out a questionarrie and submitting your application.  If you have trouble finding it you can click here to be taken to the Running America Screentest page. It does appear there is a $3.95 charge to submit your application to be reviewed (not really sure where it goes).

Here are the bios of the two main characters:

Charlie Engle

has run through some of the most forbidding terrain on the planet and has learned many lessons about life along the sway. With a lot of determination and the ability to endure hardships in every way, Charlie has moved from a life of drugs and alcohol to a life of understanding and learning to live with himself. After many years of sobriety, he has become a top athlete, spokesperson and philanthropist.

Marshall Ulrich

is the only person in the world to complete the Triple Crown of Extreme Sports: world class ultra runner, record setting adventure racer, and Seven Summits mountaineer. His specialty is competing in extreme conditions including desert and adventure racing, as well as mountaineering. Marshall has: * Completed over 116 ultra marathons averaging over 100 miles each. * Completed 12 expedition length adventure races, including all nine Eco Challenge adventure races - something only two other people in the world have done. * Reached the summit of each of the Seven Summits, including Mount Everest, all on first attempts.

Are you going to or have you already signed up to join the documentary? Let us know.

Technorati Tags: Running America, documentary, Marshall Ulrich, Charlie Engle