Runner's World Marathon and Half Challenge

The Runner's World Challenge is an exclusive opportunity to be coached by Bart Yasso, RW's Chief Running Officer, train with the RW editors, and get advice from our experts on training, nutrition, and injury prevention.

Train with us for any marathon or half-marathon, or come run with us at four events in 2010.

ALL PARTICIPANTS RECEIVE:
A training plan designed by Bart Yasso
Weekly e-mails from Bart explaining the workouts for the week ahead
Access to a private website for runners taking the Challenge
A trial of RW's Personal Trainer online training tool
A copy of "The Runner's Rule Book" or the "RW Guide to Road Racing"
A technical t-shirt with the Runner's World Challenge logo

RUN WITH US AND YOU ALSO RECEIVE:
A race entry
Access to VIP areas near the start and finish lines (private bathrooms!)
Race-day packet pickup
Free postrace massage
A special baggage-check area
An opportunity to hang out with Bart Yasso, and the editors of Runner's World

Tips for Running with Your Dog

By Claudia Kawczynska Editor in Chief of The Bark
Written for Runner's World

If you're looking for a perfect training partner, one who can motivate as well as entertain, who can keep up the pace no matter what, and who is always enthusiastic, look no further than a dog. Dogs have been our constant companions lo the millennia - running is in their Canis lupus familiaris genes.

Benefits for us
There are many reasons why dogs make ideal running partners. They have a natural athleticism and a joy of running that can be sources of inspiration for runners of every level. They have a work ethic that can't be beat. Their keen senses alert us to the unexpected. And as Sophia Yin, D.V.M., wryly admits, "they take your mind off the boredom" that can sometime develop during solo long-distance runs. Dr. Yin regularly runs 10 to 18 miles with her Jack Russell Terrier, Jonesy, who not only entertains her but livens up the time because he is having so much fun.

Benefits for Them
We have a responsibility to provide both mental and physical stimulation for our dogs. A well-exercised dog is not only a happy dog, but also a healthy one. Their endorphins, like ours, are activated during exercise and, as an added bonus, running is a great way for both species to drop of keep off the pounds. Dogs love doing things with us, and many come from lineages that were bred to work - hunters, herders, or guardians - and having a "job" adds purpose to their lives. Nicholas Dodman, D.V.M. has noted that most dogs required much more exercise than most people - even those who are dog-park habitues - can provide them with. They truly were born to run!

Choosing a Canine Running Partner
That being said, some breed types make better running companions than others, though it isn't simply breed that determines whether a dog would be an ideal running buddy. Temperament, socialization, and the strength of the bond with you, training, and certainly overall health are also factors. Since you are choosing a dog not simply as a running companion but as a family member, there are many considerations to keep in mind - most important, you must be committed to sharing your life with the dog. for the whole lifetime of the dog. There are wonderful purebred and mixed-breed dogs in shelters who can fill the bill perfectly; many are relinquished at about age 10 months to a year, which is also the perfect age for them to start running.

The breed type primarily depends on what type of runner you are. If you run just two to three miles at a 10- to 12- minute pace, you have a huge range of choices. If you run five to 10 miles at eight-minute pace or faster, you'll want a dog who's athletic, energetic, and built for speed. If your dog can keep up with you on a three-mile power walk and have plenty of energy to spare when you get home, then she can probably easily run the same distance at an eight- to nine-minute per mile pace. If she can do that distance and still be up for fetching and sprinting, then she can likely go faster and even farther.

The biggest issue is hear. Dr. Yin reminds us that dogs dissipate heat poorly compared with people. Dogs with long hair and/or those who are large or overweight dissipate heat poorly compared with shorthaired, smaller, and more slender dogs. Those with flat noses - Pugs and Bulldogs, for instance - have a more difficult time getting enough air as well as dissipating heat.

Dogs best suited for running, and probably easiest to run with, are those who are above your knee height. Dogs who are shorter are easier to trip over, even if they heel well. Sporting breeds such as German Shorthaired (and Wirehaired) Pointers, Vizslas, and Weimaraners make world-class runners. These dogs tend to be able to go long distances - over 10 miles - and get into the zone. They find that trot and just keep going straight ahead, oblivious of distractions. Standard Poodles and herding breeds who are 30 to 60 pounds (Border Collies, Australian Shepherds, Kelpies) generally are athletic enough to run well, as are Cattle Dogs, Labs, America's most popular breed, also make good runners, but those with black coats can overheat quickly in warmer weather.

Ready, Set, Go
Your dog needs to be in good health and good physical shape. If you've never taken them running before, it's a good idea to have your vet check them out for any possible problems. Many feel that running (especially long-distance running) with a pup under a year old isn't advisable, but that, too, is a dog-by-dog consideration. They need to be trained, especially in basic heeling skills; a dog who pulls is not only not fun to run with, but also can be a source of discomfort or even injuries. It is best not to feed your dog right before or after a run, but small treats, like kibble, can be helpful enticements during the outing.

Basically, your dog needs your to pay attention to her. If he or she seems thirsty, stop for a water break; if their paws seem sore, slow down and let your dog run on grass or in the shade. Be mindful of your dog's condition as well as your own, and you'll both have a great experience.

Stick To It

These Four Principles should be part of your training plan throughout the year. Tailor them according to your goals, interests and needs.

GET MOVING
You don't need to run every day, but be sure to run more days that you don't.

GO HARD
At least once a week inject speed into your routine. For example, perform four - to five-mile tempo runs or long intervals at 5-K race pace. Mix up repeats by running 4 x 1 mile one week, 5 x 1200 meters another, and 3 x 2000 meters another.

EASE BACK
Follow hard workouts with at least one easy day and don't worry about how fast you're going. Let your energy level be your guide.

RUN LONG
Once a week, run 1.5 time longer than your normal run.

From Runners World magazine, January 2010

Extend Yourself

Double your endurance in just six weeks.
By Jeff Galloway

From the June 2009 issue of Runner's World

Imagine running twice as far as you do now. Mission impossible? It's easier than you think. And there's good reason to try. Adding more miles can boost your stamina, help manage weight, and help you get more comfortable on the road. Here's how.

Shoot For Three
A three-day running week is the best way to run more and stay injury-free. When you rest before and after a running day, your muscles feel fresher and you'll have more energy to go farther.

Make Every Mile Count
Giving each run a purpose will help you keep up your routine without getting stale. Designate one day for a "maintenance" run (an easy-paced run that helps maintain fitness), another day to run long, and a third day for speed play (aka "fartlek"). On this run, set out at your usual pace, and pick up the tempo when you feel ready. You might accelerate to a landmark you see ahead, like a tree. Then jog to recover. Take off again when you're ready.

Slow Down
On your long run, slow the pace from the start to cut your chances of getting exhausted—or hurt. Your pace should be about three minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you run long. Take a one-minute walk break every one to three minutes.


Go the Distance
How to build your mileage slowly.

Week ONE:
Maintenance (Miles) - 3.5
Fartlek (Miles) - 3
Long Run (Miles) - 4

Week TWO:
Maintenance (Miles) - 4
Fartlek (Miles) - 3.25
Long Run (Miles) - 5

Week THREE:
Maintenance (Miles) - 4
Fartlek (Miles) - 3
Long Run (Miles) - 4

Week FOUR:
Maintenance (Miles) - 5
Fartlek (Miles) - 3.5
Long Run (Miles) - 6

Week FIVE:
Maintenance (Miles) - 5.5
Fartlek (Miles) - 3
Long Run (Miles) - 4

Fueling for Training and Racing

Research indicates that endurance athletes need 150 to 300 calories per hour during activity. Consider factors such as exercise intensity and duration, fitness, and body size when determining how many calories you need to consume on a given day. Through practice in training you’ll be able to come up with an exact number that works for you for this race, and then you can adapt during the event as needed.

Eat or drink your calories just like your car uses gas—steadily not in one big gulp. Take in 50-100 calories along with some plain water every 20-25 minutes during the race or training. Do this consistently. Some people need to set their watch alarm to remind them to eat at regular intervals.

During exercise or an event, drink 6 to 12 ounces (150 to 350 ml) of fluid every 20 minutes. Personalize this quantity—the recommended amount may be too much or too little for you. Experiment with types and quantity based on stomach comfort, body size, and absorption, and make sure you are taking in plain water in addition to your chosen calories for optimal assimilation of calories from the stomach.

Bay to Breakers 2009

Bay to Breakers, the world's wackiest foot race, is Sunday, May 17, and you can count on Caltrain to get you there – in record time!

Three northbound special express trains will be available to take you to the race. Please refer to the schedule below for exact time and station.

One-way tickets, Day passes or 8-ride tickets can be purchased at the ticket vending machines at the stations before boarding. Tickets must be purchased before boarding, and Caltrain fares vary by zone. On weekends, your Monthly Pass is valid for unlimited rides between all zones served by Caltrain. If you are using 8-ride Ticket or complimentary passes on that day, you must validate before boarding.

Sunday trains depart the San Francisco station 15 minutes after the hour from 8:15 a.m. until 9:15 p.m. Fare and schedule information is available here or by calling 1.800.660.4287 (TTY only: 650.508.6448).

Here is the train schedule:

Your Ultimate Half-Marathon Trainning Plan

Presenting a can't-fail nine-week program for beginners, experts, and everyone in between.
By Doug Rennie
From Runner's World (title linked above)

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.

See training chart here.

Eat the Right Fats

A 2007 study found that a diet rich in monounsaturated fats can help prevent weight gain.
By Leslie Goldman
From the Runner's World April 2009 issue (title linked above)

Dieter's Strategy: Eat low-fat foods.

Runner's Strategy: Eat the right fats.

Though the fat-free craze peaked in the '90s, many dieters still avoid oils, butter, nuts, and other fatty foods. Their logic: If you don't want your body to store fat, then don't eat fat. Many dieters also know that one gram of fat packs nine calories, while protein and carbohydrate both contain just four calories per gram. Dieters can stretch the same number of calories a lot farther if they eat mostly carbs and protein in place of fat.

But the notion that having fat in your diet isn't a bad thing is catching on again. "I think it's a pretty antiquated thought now that we need to eliminate fat to lose weight," says Jonny Bowden, Ph.D., author of The 150 Most Effective Ways to Boost Energy Naturally. In fact, studies have shown that eating moderate amounts of fat can actually help you lose weight. The key is to make sure you're eating the right kinds. Saturated and trans fats are unhealthy because they raise your levels of LDL (so-called "bad cholesterol"). Trans fats may also lower your HDL (or "good cholesterol") levels and increase your risk for heart disease—not to mention weight gain. But unsaturated fats (which include mono- and polyunsaturated) have important benefits. Here's why runners should include these fats in their diet.

1. Keep You Satisfied: Unsaturated fats promote satiety, reduce hunger, and minimally impact blood sugar. That's important because if your blood sugar dips too low, you may experience cravings, brain fog, overeating, and low energy, making it "fiendishly difficult to lose weight," says Bowden.

2. Protect Heart Health: Unlike trans-fats, monounsaturated fats found in vegetable oils (such as olive and canola) and avocados have the added power to help lower LDL and reduce your risk of heart disease.

3. Reduce Injury: Unsaturated fats can help stave off injuries, such as stress fractures. A 2008 study in the Journal of the International Society of Sports Nutrition found that female runners on low-fat diets are at increased risk of injury—and a sidelined runner can't burn as many calories.

4. Decrease Joint Pain: Bowden adds that omega-3 fatty acids—which are a type of polyunsaturated fat found in fish (particularly in salmon), walnuts, and ground flaxseed—possess anti-inflammatory properties that can help soothe knee, back, and joint aches and pains that plague many runners. Translation: You'll hurt less and run more.

Spring Fling

Toss out old eating habits for new ones to refresh your meals—and your running.
By Liz Applegate Ph.D.
From the April 2009 issue of Runner's World (title linked above)

Change Your Breakfast
Eating the same meal every morning can limit the range of nutrients you get. Try something new, like a whole-grain cereal with complex carbs and protein, such as Kashi GoLean. Scramble eggs and serve on sprouted-wheat bread, which is slightly higher in protein than regular whole wheat.

Drink Something New
Studies show that by changing the flavor of a beverage, you'll be inclined to drink more. If you usually drink green tea, try white—it's higher in catechins that may reduce heart-disease risk. Switch from orange juice to pomegranate-cranberry for antioxidants that reduce inflammation.

Think Fresh
Spring brings lots of seasonal produce, like lettuces (which are high in magnesium, a mineral that helps release stored energy), asparagus (a good source of folate), and artichokes. Fresh veggies give your body much-needed vitamins and phytochemicals that stave off damage from hard runs.

Try a New Tool
Gadgets can help any busy cook save time and add flavor. A tool like the Garlic Zoom, for example, makes it easy to quickly chop fresh garlic—and get more of that vegetable's healthy, cholesterol-lowering compounds. Surlatable.com is one of my favorite sites for kitchen aids.

Stroll the Aisles
Grocery stores get new products daily, so budget 15 extra minutes for your next trip to find healthy options. Check out whole-grain pastas made with added fiber or flaxseed. Look for tasty frozen fruit blends in the freezer aisle. Stock up on convenient 100-calorie packs of healthy snacks, such as nuts and pretzels.

Tend a Garden
Studies show you'll eat more vegetables on a daily basis if you grow your own. Pot a single tomato or herb plant in a container to keep on your patio; turn a small section of your backyard into a vegetable garden; or, if you want to plan a more substantial garden, consider enlisting the help of a neighbor so you can share the tasks of weeding and watering.

Custom Order

What, when, and how much should you eat postrun? That depends on the workout.
By Sarah Bowen Shea

This article is from Runner's World (title is linked above) and is longer than what I put in below. I just put in the parts I didn't want to forget!

Postrun: After a 45-minute run, you're short on time.

Eat This: For many runners, this type of workout is the backbone of their training, especially on time-crunched weekdays. For runs less than 60 minutes, don't worry about getting exactly the right ratio of carbs-to-protein postrun; rather, focus on eating foods that contain both. "It's when you run over an hour that the carbs-to-protein ratio becomes more important," says Jamieson-Petonic. Just aim for healthy choices. If you run in the morning, freeze a fruit and yogurt smoothie the night before and take it out to defrost before your run. If you're a noontime runner, pack a hummus and veggie pita sandwich to eat after you get back to your desk. Need a quick dinner after an evening run? Keep your freezer stocked with single, frozen chicken breasts or salmon fillets and pair with fast-cooking brown rice and steamed asparagus.

Postrun: You ran long and hard, and you're tired.

Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.