SamTrans to Bay to Breakers

I was contacted by a woman at SamTrans about the special service they plan to provide on Bay to Breakers day (May 18, 2008). Here are the broad strokes:

www.samtrans.com/baytobreakers
www.caltrain.com/baytobreakers

In order to facilitate the transportation for runners and fans there will be strategic locations throughout the San Mateo County to board an express service. The drop off will be close to the start line and after the race everybody will board close to the end line to come back to San Mateo County.

This will be a great service and no need to worry about arranging transportation or parking. Just like last year, SamTrans will also have one of the buses available to hold extra clothes and food (no valuables). The whole service will cost only $8.00 ($4 each way).

Your Ultimate Half-Marathon Training Plan

Presenting a can't-fail nine-week program for beginners, experts, and everyone in between. For some time now, the half has been the hottest race distance out there, with dozens of new events springing up all across the land. Here's why: For newer racers who've maybe finished a couple of 5- or 10-Ks, the half offers a worthy-yet-doable challenge without the training and racing grind of the marathon.

For more experienced athletes, training for a half bolsters stamina for shorter, faster races, plus it boosts endurance for a full 26.2-mile challenge down the road. In fact, the half is the ideal dress rehearsal for its twice-as-long kin. And unlike a marathon, which can leave your tank drained for a month or more, you can bounce back from a hard half in as little as a week.

So find a flat, friendly half a few months out. To get you there primed and ready, turn the page to learn about the three can't-fail schedules we have on offer.

Four Training Universals

Rest means no running. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.

Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still burn 100 calories every mile you run, no matter how slow you go.

Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You'll have time to talk about anything that comes up.

Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency, better running economy, and the psychological toughness that racing demands. Still, you
want to keep it fun.

Read more on the Runner's World web site.

Avoid Ankle Sprains

If you tend to roll your ankles a lot, try this exercise to make them stronger
By Jim and Phil Wharton

Sure, uneven sidewalks and untied shoelaces cause their share of twisted ankles. But people who supinate, or tend to strike the ground with the outside edges of their feet, are prone to ankle sprains. A natural amount of supination occurs during the push-off phase of the running cycle as the heel lifts off the ground and the forefoot and toes assist in propelling the body forward. Excessive supination, however, strains the muscles and the tendons that stabilize the ankle, which can result in a partial or complete tear of the ankle ligaments on the outside of the foot. Often runners roll their ankles and recover instantly, continuing on their run without a problem. But if this happens repeatedly, the ankle becomes progressively more unstable, increasing the risk of sprains over time. If you tend to roll your ankles when you run or you have high arches, you could benefit from the following exercise. It strengthens the tendons and muscles in the feet and ankles, which can reduce your tendency to roll outward.

ANKLE STRENGTHENER

1. Sit in a chair and put a towel down on the floor in front of you.
2. Put your bare foot on the towel, and keep your heel on the ground.
3. Starting with your little toe, contract your toes to bunch up the towel tightly and sweep it toward the midline of your body. Imagine that you are bringing your little toe under your foot to meet your big toe.
4. Without moving your heel, continue to gather and sweep the towel until you have done 10 repetitions or you run out of towel. Switch feet and repeat.

Half Marathon Makeover: Runner's World Wants You!

Apply for your chance to get a half-marathon makeover in 2008

Runner's World is looking for two runners to participate in a 2008 half-marathon makeover. Our team of experts-a coach, physical therapist, and nutritionist-will examine your training and eating habits and create a 10-week plan to help you reach your half marathon goal. We're looking for a runner who will be doing his or her first half marathon, as well as someone aiming for 1:30 time goal. You will need to be available to train mid-January to race day, March 29, 2008. If that's you, send us your name, address, age and a brief paragraph on why you would like to participate by November 16 to halfmakeover@rodale.com. Please put "first-timer" or "1:30 goal" in the subject line. This is not a contest; they're simply looking for interested runners.

Published on Runner's World.

Excessive Knee Lift

When runners tire, they often overstride, which exaggerates their knee lift. But lifting your knees just tires out the quadriceps even more quickly, leading to sore thighs the next day. Your knees should primarily swing forward and back not pump up and down. If your knees are lifting up instead of swinging forward:

1. Reduce the length of your stride.
2. Keep your feet low to the ground.
3. Maintain a quick stride rate, just lightly touching the ground with each footfall.

Achilles Tendinitis

Tendons lose their elasticity with age, making them vulnerable to irritation and inflammation.

Who Gets It:
Runners, especially older ones. Ramping up the volume or intensity - especially by running up and down hills - can lead to Achilles problems.

Ways to Prevent It:
Stretch your calves. Ask a trainer to teach you how to stretch the soleus, the smaller muscle that runs down the back of your calf.

How to Fix It:
Rest. Use ice and possibly anti-inflammatories.

The Latest Treatment:
Research suggests that "eccentric training" using heavy loads - in this case, certain calf exercises that lengthen the muscles as they are trying to contract - can improve the pain and disability of Achilles tendinitis.

Lower Back Pain

Back muscles get strained, disks degenerate, and nerves are pinched.

Who Gets It:
Who doesn't? A full 80 percent of the population can expect to experience significant back pain at some point.

Ways to Prevent It:
Your mother was right: Watch your posture! That ca fend off strain and pain.

How to Fix it:
Treatment runs the gamut from light exercise and a heating pad to major surgery, depending on the severity and type of pain.

The Latest Treatment:
Studies suggest that surgery helps people with degenerative spondylolisthesis with spinal stenosis (a condition in which a vertebra slips out of alignment, eventually causing the spinal column to narrow and pinching nerves). People with sciatica - pain caused by a disk pressing against a nerve - are apt to get better over time, with or without surgery.