Tuesday, April 14, 2009

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:

Sunday, April 12, 2009

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

Friday, April 10, 2009

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.

Saturday, April 04, 2009

Stretch After You Run, Not Before

Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. However, in recent years research has failed to prove either point. Budd Coates and Jeff Galloway say they've never advocated stretching for their beginning runners, and the runners haven't developed injuries. Adds Dr. Lewis Maharam: "A preworkout stretching routine doesn't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.