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.