tag:blogger.com,1999:blog-344219852024-03-12T18:50:11.455-07:00San Carlos Running ClubWhere all runners of all ages and abilities are welcome.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-34421985.post-70818831923093729932011-04-24T06:41:00.000-07:002011-04-24T06:41:37.943-07:00Getting to Bay to Breakers 2011<a href="http://zazzlebaytobreakers.com/">Bay to Breakers</a> centennial footrace is coming up on Sunday, May 15, with some major changes to the event. This year, the race starts at 7 a.m., alcohol and floats are banned, and runners need to be registered to participate in the race. The good news is Caltrain still will provide extra service to take Peninsula residents to the race. Four early express trains to the footrace will take runners to the Centennial event and additional two express trains after the race will make the trip faster.<br />
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<a href="http://www.sancarlosrunningclub.com/files/baytobreakers2011.pdf">Look here</a> to find details of the schedule and additional information to make your ride to the race enjoyable.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-59875255141107300932010-09-01T15:54:00.000-07:002010-09-01T15:54:53.221-07:00Running With Your DogBy Christie Aschwanden<br />
From the September 2010 issue of <a href="http://www.runnersworld.com/article/0,7120,s6-238-527--13603-0,00.html?cm_mmc=women-_-2010_09_01-_-women-_-TRAINING:%20Running%20With%20Dogs">Runner's World</a> <br />
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<b>STEP 1: Get Fido Fit</b><br />
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You wouldn't drag an untrained spouse out for a five-mile run right off the couch—right? And you shouldn't throw your beloved goldendoodle into the fire, either. Though your dog was probably born to run fast, you need to start slow. Here's how to get rolling.<br />
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<b>Don't start too young</b> <br />
Puppies shouldn't run with you until their bones stop growing, since their joints are prone to injury. This takes about nine months in small dogs, while large breeds may grow for up to 16 months.<br />
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<b>Easy boy</b> <br />
Before you start, assess your dog's health and fitness status. If Bowser is overweight or severely out of shape, begin by walking. If you just adopted him from the pound, take him out for some easy strolls to assess his energy and fitness levels.<br />
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<b>Don't go long...</b> <br />
You want to ramp up slowly, just like you did when you began running. "Start with three times per week for 15 or 20 minutes, and build up from there, adding five minutes each week," says JT Clough, a professional dog trainer and coauthor of 5K Training Guide: Running with Dogs.<br />
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<b>...Or hard</b> <br />
"Just like us, dogs need a five-minute warmup before they run," says Clough. Look for signs of fatigue—flattened ears, tail down, heavy panting, and hind legs dragging. If the dog is exhausted, he may sit down and refuse to continue—a sure sign you've gone too far or too fast. And if he's really lethargic postrun, he might need a day or two off.<br />
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<b>STEP 2: Teach Rex the Ropes</b><br />
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Runners may assume they can haul their dog along on a run, and the animal will just know what to do. If that works for you, thank your lucky stars, but dogs can be confused, crazy, even dangerous on a run if you can't control them. Here's how.<br />
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<b>Use a leash</b> <br />
A gentle tug lets you guide Fifi's body and attention where you want it. "The dog needs to learn that it can't stop to pee every five yards," says Robert Gillette, D.V.M., director of Auburn University's Veterinary Sports Medicine program.<br />
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<b>Play nice</b> <br />
You want the dog to be within three feet of you, to one side. Reinforce good behavior with a small treat or praise. Eventually the dog will see that the run is the real reward.<br />
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<b>Be the pack leader</b> <br />
"The dog needs to understand that this isn't pure playtime, it's exercise time," says Gillette. Begin training sessions with laps of a short route—to reinforce behavior in a familiar environment and avoid getting stranded with a dog who's misbehaving.<br />
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<b>Teach courtesy </b><br />
If you encounter strangers on a trail, pull off to the side to let them pass without interacting with your dog. Remember, no one loves your dog as much as you, so don't assume others want your dog to greet them.<br />
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<b>Pick it up</b> <br />
No one wants to step on poop during a run or hike. Have a plan and proper gear for disposal. (And, no, leaving a stinky bag under a bush doesn't count.)Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-29642409913598730582010-05-24T09:50:00.000-07:002010-05-24T09:50:10.447-07:00Girls Night OutThe Road Runner Sports in San Carlos is having a "Girls Night Out". It is planned for June 17, 2010 from 5pm-8pm. Treat yourself to a personalized answer-to-all-your-prayers sports bra fitting!<br />
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Kick off your heels and bring your friends! There will be delicious drinks and appetizers, relaxing massages, and fun raffle prizes. There is a free gift with purchase and VIPs save 20% off everything in the store for this one night only!<br />
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RSVP for the fitting 650 654 2603 or email <a href="mailto:fyoung@roadrunnersports.com">Farina Young</a>.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-57207615906794698292010-04-26T19:11:00.000-07:002010-04-26T19:11:16.316-07:00Bay to Breakers 2010<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_jCdVnC7aGXw/S9ZG1h_TRRI/AAAAAAAAEmM/uFCVPDAxQkE/s1600/caltrain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/_jCdVnC7aGXw/S9ZG1h_TRRI/AAAAAAAAEmM/uFCVPDAxQkE/s320/caltrain.jpg" /></a></div><a href="http://www.ingbaytobreakers.com/">Bay to Breakers</a>, the world's wackiest foot race, is Sunday, May 16, and you can count on Caltrain to get you there – in record time!<br />
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Four northbound special express trains will be available to take you to the race. Please refer to the schedule (side) for exact time and station.<br />
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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.<br />
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In addition to the Sunday regular service, two additional post-race express trains to San Carlos will depart from the San Francisco station at 2:10 p.m. and 3:10 p.m. Fare and schedule information is available <a href="http://www.caltrain.com/schedule.html">here </a>or by calling 1.800.660.4287.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-8234675226826684012010-03-29T11:03:00.000-07:002010-03-29T11:12:01.947-07:00I'm Trying to Be One<a href="http://blog.diabetesoutside.com/?p=68">Inspired by a post on the Diabetes Outside Blog</a>.<br />
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The hardest thing about being a "runner" is convincing yourself that you can be one. Or perhaps are one.<br />
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I still laugh, or snort, when I am referred to as a runner. Years ago had this vision of what a runner is and felt not only was I far from that, but that I wasn't genetically engineered to ever have a chance at being that. Runners have 0% body fat. Runners run miles upon miles in 4 minutes. Runners look forward to the time they can run. Runner's wear tiny shorty shorts. Runners talk about the "Runner's High" they get while running. Runners eat whole grain breads, wheat pastas and grill their foods in only a light olive oil.<br />
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Last year, egged on by a friend, I ran a 1/2 marathon in Santa Cruz. He and I trained for it, planned for it and prepared for it as best we could. It was awful. Truly horrible. I thought for sure I was going to die or at least have my ride get tired of waiting for me to cross the finish line and just leave, muttering bitterly "she can find her own way back". Everything hurt and spasmed. Seriously, everything - even my ear buds caused an ache in my ears.<br />
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Then a strange thing happened. Another friend invited me to run a 1/2 marathon in Colorado. Yet <a href="http://www.diabetesoutside.com/about.html">another friend</a> announced she would be running in <a href="http://blog.diabetesoutside.com/?p=27">her first marathon</a> at the beginning of 2010. Same friend invited me to run a 1/2 marathon, but on a wooded trail near Santa Cruz. The strange thing is a hear myself saying "Sure, I'll do it." I found myself running long runs on weekends. I found myself running from San Carlos, to South Palo Alto and catching the train home. I found myself literally running errands as a stopped at the bank, the post office and the library on my runs. <br />
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What had happened? Had I become a runner without realizing it? Checking the list above... zero body fat, no, speedy, no, eager anticipation, no, shorts, god no, high, maybe but not in that way, good eating habits, certainly no... so I couldn't possibly be a runner. Yet asking around, it appears many people think I am a runner.<br />
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So the time has come for a new definition of "runner" to work it's way into my vocabulary. A runner is someone who runs. A runner is fast or slow; runs for health, for fun, for social interaction. A runner eats all kinds of food and may or may not be aware of the calories, health benefits, or energy quotient nor care about them. A runner does not always look forward to running. A runner knows that sometimes running is awful, and you feel awful, but it is a better choice than sitting on the couch and maybe the next time it will feel better.<br />
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The next time someone asks me if I am a runner, I'll do be level best not to swallow my nose while stifling a giggle and reply "I'm trying to be one."Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-61462289751154878662010-03-18T19:55:00.000-07:002010-03-18T19:56:12.918-07:00Run for Zimbabwe Orphans and Zimbabwean Fair, March 28, 2010The 11th Annual Run for Zimbabwe Orphans and Zimbabwean Fair – an event for people of all ages-- is coming up on Sunday March 28, 2010 at St. Joseph School, 1120 Miramonte Ave. Mountain View, Ca. noon to 4 p.m. Our <a href="http://www.zimbabweparaguay.org/">web site</a> & e-mail <a href="mailto:info@ZimbabweParaguay.org">info@ZimbabweParaguay.org</a> & <a href="http://www.active.com/event_detail.cfm?event_id=1809227">Active.com</a> have all the info. you need! We’ve also listed the top ten questions people have about the run and fair. <br />
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<span class="Apple-style-span" style="color: #660000;"><b>#1. Who benefits from the 11th Annual Run for Zimbabwe Orphans and Fair?</b></span> Makumbi Children’s Home—an orphanage in Zimbabwe that serves 100 AIDS orphans, ages newborn to 18.<br />
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<span class="Apple-style-span" style="color: #660000;"><b>#2. How can I best help?</b></span> You may spread the news about this enjoyable event via our web site or word of mouth and encourage people to come! Last year, we had 400 participants in the run and countless others at the fair. We raised $33,000 for Makumbi. Call us at650.941.9206 if you need paper flyers.<br />
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<b><span class="Apple-style-span" style="color: #660000;">#3. How do I sign up to run, volunteer, or contribute funds?</span></b> Visit us on the web at: www.ZimbabweParaguay.org Download the registration form. People may also sign up on line via Active.com The entry fee is $5 but contributions of any amount are greatly appreciated. One may sponsor an orphan for $350. People may also sign up at the run on March 28 starting at noon. The race hot line number is: 650.941.9206 & the address for SLF is: 156 Marvin Ave. Los Altos, Ca. 94022.<br />
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<b><span class="Apple-style-span" style="color: #660000;">#4. Where is St. Joseph School?</span></b> <a href="http://ow.ly/1o6lN">See it on Google Maps</a><br />
1120 Miramonte Ave. Mountain View California 94040. Next to McKelvey Ball Park. From 101 take Shoreline west toward El Camino. Cross El Camino. Shoreline becomes Miramonte. After McKelvey, the school is on the right hand side.<br />
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<span class="Apple-style-span" style="color: #660000;"><b>#5. What are the start times and divisions for the races?</b></span> Are their prizes? There are 11 little races—220 yd., ½ mi. & 1 mile— pre-school to adult. Start of 1st race is 1:05 but allow 45 min. to sign-up or pick up your number. Pre-School 220 yd., “Zimers”, co-ed 1:05 Kindergarten, 1/2 mile, Lions, co-ed 1:15 1st & 2nd Girls Antelopes mile 1:30 1st & 2nd Boys Antelopes mile 1:45 3rd & 4th Girls Cheetahs mile 2:00 3rd & 4th Boys Cheetahs mile 2:15 5th & 6th Girls Zebras mile 2:30 5th & 6th Boys Zebras mile 2:45 7th & 8th Girls Leopards mile 3:00 7th & 8th boys Leopards mile 3:15 High School & Post HS Giraffes mile 3:30. The prizes include finisher ribbons for all runners and kids entering their art. Championship Cups are awarded to 1st, 2nd, 3rd in each division. There are lots of African Raffle prizes at each Awards Ceremony. <br />
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<span class="Apple-style-span" style="color: #660000;"><b>#</b></span><b><span class="Apple-style-span" style="color: #660000;">6. Are there T-shirts?</span></b> Yes! The T-shirts feature a cartoon drawing of Victoria Falls, Mosi Au Tunya or Smoke that Thunders. They sell for $10 and are sold on a first come first sold basis on March 28. All sizes from youth to adult.<br />
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<b><span class="Apple-style-span" style="color: #660000;">#7. What will happen at the fair?</span></b> The fair begins at noon and is free. There will be two traditional Zimbabwean bands—Chinyakare Ensemble and Sadza. The food is a Sadza buffet. Batsiranai <a href="http://www.batsiranai.com/">www.Batsiranai.com</a> will sell handicrafts made by Moms in Zimbabwe who have disabled children. The #1 runner from Zimbabwe, Gray Mavhera, will be in attendance to sign autographs for the children and race! <br />
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#<span class="Apple-style-span" style="color: #660000;"><b>8. Is there a Children’s Art Exhibit?</b></span> Yes! Children-- pre-school to high school-- may enter their art in the Art Exhibit at the Fair. Rosette ribbons are awarded to the top individual and top team per division: Pre-school to Kinder; Grades 1-2; Gd. 3-4; Gd. 5-6; Gd. 7-8; High School. Details: <a href="http://www.zimbabweparagyuay.org/">www.ZimbabweParagyuay.org</a><br />
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<span class="Apple-style-span" style="color: #660000;"><b>#9. Is there a shoe drive?</b></span> Yes! Bring your “gently worn” rubber soled shoes to the run on March 28. Nick MacFalls “From our Feet” is chairing this wonderful event.<br />
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<span class="Apple-style-span" style="color: #660000;"><b>#10. What is the philosophy behind the Zimbabwe Run and Fair?</b></span> What businesses & organizations are involved? S. L. F. Board Members are Bill and Ellen Clark, Will and Kristin Clark, Teresa Clark and Dave Ruminski and Dee Gibson. The Wakerly Family Foundation of Mtn. View has been a major “under writer” and contributor to the Zimbabwe Run since its inception. Without numerous businesses in the area—Hobbees, Le Boulanger, De Martini Fruit Stand—this meet would not be possible. The goal of this meet is to present Zimbabwe in a positive light and to engage children in two-way philanthropy—giving to Africa but also receiving the many gifts of Africa.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-13715767030299619262010-02-21T21:50:00.000-08:002010-02-21T21:50:07.123-08:00The Month of 100 MilesIt's time to get back to running. I've considered it a weekend activity for the past 2 months and it's time to pick some races and start to focus in on what goals lie ahead.<br />
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March will be the month of 100(+) mile as it was last year. It's all <a href="http://www.sancarlosrunningclub.com/calendar.html">written down</a>, it just needs to be executed. In fact, as I have it written down, I'll be runnng 110, which builds in the inevitable rain day, mental health day, or can't get out of bed day.<br />
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Who's in?Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-44726173222997626282010-01-20T15:16:00.000-08:002010-01-20T15:20:28.224-08:00Runner's World Marathon and Half ChallengeThe <a href="http://challenge.runnersworld.com/">Runner's World Challenge</a> 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.<br /><br />Train with us for any marathon or half-marathon, or come run with us at four events in 2010.<br /><span style="font-weight:bold;"><br />ALL PARTICIPANTS RECEIVE:</span><br />A training plan designed by Bart Yasso<br />Weekly e-mails from Bart explaining the workouts for the week ahead<br />Access to a private website for runners taking the Challenge<br />A trial of RW's Personal Trainer online training tool<br />A copy of "The Runner's Rule Book" or the "RW Guide to Road Racing"<br />A technical t-shirt with the Runner's World Challenge logo<br /><br /><span style="font-weight:bold;">RUN WITH US AND YOU ALSO RECEIVE:</span><br />A race entry<br />Access to VIP areas near the start and finish lines (private bathrooms!)<br />Race-day packet pickup<br />Free postrace massage<br />A special baggage-check area<br />An opportunity to hang out with Bart Yasso, and the editors of Runner's WorldPeggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-76264878400951724042010-01-09T15:36:00.000-08:002010-01-09T16:13:52.260-08:00Tips for Running with Your DogBy Claudia Kawczynska Editor in Chief of <a href="http://www.thebark.com">The Bark</a><br />Written for <a href="http://www.runnersworld.com">Runner's World</a><br /><br />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 <span style="font-style:italic;">Canis lupus familiaris</span> genes.<br /><br /><span style="font-weight:bold;">Benefits for us</span><br />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.<br /><br /><span style="font-weight:bold;">Benefits for Them</span><br />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!<br /><br /><span style="font-weight:bold;">Choosing a Canine Running Partner</span><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br /><span style="font-weight:bold;">Ready, Set, Go</span><br />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.<br /><br />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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-62577175806745125552010-01-09T15:15:00.000-08:002010-01-09T15:19:50.287-08:00Stick To ItThese Four Principles should be part of your training plan throughout the year. Tailor them according to your goals, interests and needs.<br /><br /><span style="font-weight:bold;">GET MOVING</span><br />You don't need to run every day, but be sure to run more days that you don't.<br /><br /><span style="font-weight:bold;">GO HARD</span><br />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.<br /><br /><span style="font-weight:bold;">EASE BACK</span><br />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.<br /><br /><span style="font-weight:bold;">RUN LONG</span><br />Once a week, run 1.5 time longer than your normal run.<br /><br />From Runners World magazine, January 2010Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-90925458508903380482009-08-24T08:14:00.000-07:002009-08-24T08:17:02.185-07:00Extend Yourself<span style="font-weight:bold;">Double your endurance in just six weeks.</span><br />By Jeff Galloway<br /><br /><a href="http://www.runnersworld.com/article/0,7120,s6-380-381--13143-0,00.html">From the June 2009 issue of Runner's World</a> <br /><br />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. <br /><br /><span style="font-weight:bold;">Shoot For Three </span><br />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. <br /><br /><span style="font-weight:bold;">Make Every Mile Count</span> <br />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. <br /><br /><span style="font-weight:bold;">Slow Down </span><br />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. <br /><br /><br /><span style="font-weight:bold;">Go the Distance</span> <br />How to build your mileage slowly. <br /><br /><span style="font-weight:bold;">Week ONE:</span> <br />Maintenance (Miles) - 3.5 <br />Fartlek (Miles) - 3 <br />Long Run (Miles) - 4 <br /><br /><span style="font-weight:bold;">Week TWO:</span> <br />Maintenance (Miles) - 4 <br />Fartlek (Miles) - 3.25 <br />Long Run (Miles) - 5<br /><br /><span style="font-weight:bold;">Week THREE: </span><br />Maintenance (Miles) - 4 <br />Fartlek (Miles) - 3 <br />Long Run (Miles) - 4<br /><br /><span style="font-weight:bold;">Week FOUR:</span> <br />Maintenance (Miles) - 5 <br />Fartlek (Miles) - 3.5 <br />Long Run (Miles) - 6<br /><br /><span style="font-weight:bold;">Week FIVE:</span> <br />Maintenance (Miles) - 5.5<br />Fartlek (Miles) - 3 <br />Long Run (Miles) - 4Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com1tag:blogger.com,1999:blog-34421985.post-67871067464586198082009-07-20T13:29:00.000-07:002009-07-20T13:30:24.276-07:00Fueling for Training and RacingResearch 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.<br /><br />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.<br /><br />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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-9214027985839238502009-04-14T11:58:00.000-07:002009-04-14T12:12:26.759-07:00Bay to Breakers 2009<a href="http://www.ingbaytobreakers.com/">Bay to Breakers</a>, the world's wackiest foot race, is Sunday, May 17, and you can count on Caltrain to get you there – in record time!<br /><br />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.<br /><br />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 <a href="http://www.caltrain.com/caltrain_zones_03-02-2009.html">fares</a> 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.<br /><br /><a href="http://www.caltrain.com/timetable.html#weekend-southbound">Sunday</a> 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 <a href="http://www.caltrain.com/schedule.html">here</a> or by calling 1.800.660.4287 (TTY only: 650.508.6448).<br /><br />Here is the train schedule:<br /><a href="http://blog.sancarlosrunningclub.com/uploaded_images/b2b-770673.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 138px; height: 320px;" src="http://blog.sancarlosrunningclub.com/uploaded_images/b2b-770668.jpg" border="0" alt="" /></a>Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-90345266229022684312009-04-12T21:16:00.000-07:002009-04-12T21:22:05.029-07:00Your Ultimate Half-Marathon Trainning PlanPresenting a can't-fail nine-week program for beginners, experts, and everyone in between.<br />By Doug Rennie <br />From Runner's World (title linked above)<br /><br />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.<br /><br />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.<br /><br />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.<br /><br /><span style="font-weight:bold;">Four Training Universals</span><br /><br /><span style="font-weight:bold;">Rest means no running.</span> 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.<br /><br /><span style="font-weight:bold;">Easy runs mean totally comfortable and controlled.</span> 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.<br /><br /><span style="font-weight:bold;">Long runs are any steady run at or longer than race distance</span> 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.<br /><span style="font-weight:bold;"><br />Speedwork means bursts of running</span> 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.<br /><a href="http://www.runnersworld.com/article/0,7120,s6-238-244--6851-2-2X5X8-4,00.html"><br />See training chart here</a>.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-20583731616328841712009-04-10T18:08:00.000-07:002009-04-10T18:12:23.308-07:00Eat the Right Fats<span style="font-weight:bold;">A 2007 study found that a diet rich in monounsaturated fats can help prevent weight gain.</span><br />By Leslie Goldman <br />From the Runner's World April 2009 issue (title linked above)<br /><br /><span style="font-weight:bold;">Dieter's Strategy:</span> Eat low-fat foods.<br /><br /><span style="font-weight:bold;">Runner's Strategy:</span> Eat the right fats.<br /><br />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.<br /><br />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.<br /><br /><span style="font-weight:bold;">1. Keep You Satisfied:</span> 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.<br /><br /><span style="font-weight:bold;">2. Protect Heart Health:</span> 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.<br /><br /><span style="font-weight:bold;">3. Reduce Injury:</span> 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.<br /><br /><span style="font-weight:bold;">4. Decrease Joint Pain:</span> 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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-69668548477922657042009-04-10T17:58:00.000-07:002009-04-10T18:01:52.605-07:00Spring Fling<span style="font-weight:bold;">Toss out old eating habits for new ones to refresh your meals—and your running.</span><br />By Liz Applegate Ph.D.<br />From the April 2009 issue of Runner's World (title linked above)<br /><br /><span style="font-weight:bold;">Change Your Breakfast</span><br />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.<br /><br /><span style="font-weight:bold;">Drink Something New</span><br />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.<br /><br /><span style="font-weight:bold;">Think Fresh</span><br />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.<br /><br /><span style="font-weight:bold;">Try a New Tool</span><br />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.<br /><br /><span style="font-weight:bold;">Stroll the Aisles</span><br />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.<br /><br /><span style="font-weight:bold;">Tend a Garden</span><br />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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-12570523042727141172009-04-10T17:39:00.000-07:002009-04-10T18:13:27.706-07:00Custom Order<span style="font-weight:bold;">What, when, and how much should you eat postrun? That depends on the workout.</span><br />By Sarah Bowen Shea <br /><br />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!<br /><br /><span style="font-weight:bold;">Postrun: After a 45-minute run, you're short on time.</span><br /><br /><span style="font-weight:bold;">Eat This:</span> 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.<br /><br /><span style="font-weight:bold;">Postrun: You ran long and hard, and you're tired.</span><br /><br /><span style="font-weight:bold;">Eat This:</span> 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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-11384537718143926242009-04-04T09:47:00.000-07:002009-04-04T09:52:37.284-07:00Stretch After You Run, Not BeforeRunners 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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-21624408401600940952009-03-04T09:35:00.000-08:002009-03-04T09:42:16.755-08:00Crank it UpHow to map the perfect training sound track.<br />By Susan Rinkunas<br /><br />Participants in <a href="http://www.cafod.org.uk/sponsored-events/run-to-the-beat">London's Run to the Beat Half-Marathon</a> in October got a performance boost: The race had a scientifically selected sound track. Costas Karageorghis, Ph.D., who studies the <a href="http://www.runnersworld.com/article/0,7120,s6-240-466--12687-0,00.html">connection between music and exercise</a>, selected almost 100 songs to play at 16 course points. "Music is a legal drug," Karageorghis says. "It reduces the perception of effort by blocking fatigue messages to the brain, and it can elevate positive mood." Karageorghis has found that runners who listen to songs with a tempo that matches their stride rate increase their endurance 15 percent.<br /><br /><span style="font-weight:bold;">1. Warmup Area</span><br />Play Slow songs with motivational lyrics to create a positive mind-set<br />Suggested Tracks "We Are the Champions," by Queen (64 beats per minute); "Faith," by George Michael (96 BPM)<br /><br /><span style="font-weight:bold;">2. Start</span><br />Play Songs with a slightly higher tempo to get you moving but that don't encourage you to go too fast <br />Suggested Tracks "Gonna Make You Sweat," by C+C Music Factory (116 BPM); "Pump It," by Black Eyed Peas (120 BPM)<br /><br /><span style="font-weight:bold;">3. Halfway Point</span><br />Play Music that increases in tempo<br />Suggested Tracks "You Shook Me All Night Long," by AC/DC (127 BPM); "Where Are We Runnin'?," by Lenny Kravitz (130 BPM)<br /><br /><span style="font-weight:bold;">4. Killer Hill</span><br />Play A special "booster" song that personally pumps you up<br />Suggested Tracks "Eye of the Tiger," by Survivor (108 BPM); "Livin' on a Prayer," by Bon Jovi (120 BPM)<br /><br /><span style="font-weight:bold;">5. Final Stretch</span><br />Play A fast song with motivational lyrics<br />Suggested Tracks "Let's See How Far We've Come," by Matchbox Twenty (166 BPM); "Are You Gonna Be My Girl," by Jet (209 BPM)<br /><br />Most musicians record in the range of 110 to 140 beats per minute, Which is ideal for low- to Moderate-Intensity Running.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-21791920642138380802009-03-02T21:05:00.000-08:002009-03-02T21:07:12.419-08:00What's Your (Half) Type?Use this quiz to decide which half-marathon training program is best for you<br />By Sarah Lorge Butler<br /><br /><a href="http://www.runnersworld.com/article/0,7120,s6-238-244-258-12005-0,00.html">PUBLISHED 07/11/2007</a><br /><br />According to Terrence Mahon, who coached Ryan Hall to his breakthrough 13.1-mile debut, you can approach the half-marathon in one of two ways--extend a 10-K program or modify a marathon program. Whether you should use a short or long program depends on your strengths, preferences, and goals.<br /><br />1. Which race scenario best describes you?<br />a) You struggle in the middle, but outkick other runners with a fast<br />final quarter-mile sprint<br />b) You pass a lot of people during the middle miles<br /><br />Most runners know intuitively if they're geared toward speed or built for endurance, says Mahon. Your body responds to workouts in your strength area, meaning doing those runs enhances your training.<br /><br />2. Which workout are you more psyched for?<br />a) Fast 400-meter intervals<br />b) A two-hour easy run or a long tempo workout<br /><br />Doing what you like increases your motivation.<br /><br />3. Which workout leaves you feeling more beat up the next day?<br />a) Long tempo runs<br />b) Short sprints<br /><br />"If I give short, hard intervals for Ryan, he fatigues and it takes a couple days to recover," says Mahon. Needing more recovery time can affect the quality of your other key workouts.<br /><br />4. What races are on your calendar this summer and fall?<br />a) 5-Ks and 10-Ks<br />b) A full marathon<br /><br />Like Hall, who knew he'd run the London Marathon just three months after his half, your goals should factor into your decision on whether to use the short or long training program.<br /><br />Answer Guide:<br />If the majority of your answers were "a," the short program is best for you; if "b," go with the long program.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-5660890156357731832009-03-02T20:49:00.000-08:002009-03-02T20:54:53.685-08:00Hamstring Strategies<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://blog.sancarlosrunningclub.com/uploaded_images/hamstringmar200-744614.gif"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 200px;" src="http://blog.sancarlosrunningclub.com/uploaded_images/hamstringmar200-744603.gif" border="0" alt="" /></a> How to handle this common runner's problem spot.<br />By Nikki Kimball <br /><br />Tight hamstrings? You're not alone. Many runners complain about soreness in this group of three muscles in the back of the thigh, especially after intervals of fast running. Stretching helps reduce the risk of aches turning into full–blown injuries. But it can be difficult to get at the hamstrings without stressing the sciatic nerve, which runs parallel to the muscles in the back of the leg. This exercise stretches the hamstrings, not the nerve.<br /><br /><span style="font-weight:bold;">HAMSTRING STEP STRETCH</span><br />Put one foot on an eight–inch step. Keep your toes pointed forward and knee slightly bent. Looking straight ahead, lean forward from the hips and pelvis while maintaining an arch in your lower back. Once you feel a stretch in the back of your thigh, hold the position for 15 to 30 seconds. Repeat on the other side. If you feel a stretch in your calf, then you're stretching the nerve. Reposition yourself so the sensation in your calf disappears.<br /><br />Nikki Kimball, a physical therapist in Bozeman, Montana, is a three–time USATF Ultrarunner of the Year.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-57975524499293295412008-03-06T14:38:00.000-08:002008-04-24T16:33:43.957-07:00SamTrans to Bay to BreakersI was contacted by a woman at SamTrans about the special service they plan to provide on <a href="http://www.baytobreakers.com">Bay to Breakers</a> day (May 18, 2008). Here are the broad strokes:<br /><br /><a href="http://www.samtrans.com/baytobreakers">www.samtrans.com/baytobreakers</a><br /><a href="http://www.caltrain.com/baytobreakers">www.caltrain.com/baytobreakers</a><br /><br />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.<br /><br />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).Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-46211976891076004692008-02-21T09:09:00.000-08:002008-02-21T09:11:45.866-08:00Your Ultimate Half-Marathon Training Plan<p>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 <a href="http://www.runnersworld.com/article/0,7120,s6-238-244-255-11939-0,00.html">marathon</a>.<br /><br />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.<br /><br />So find a flat, friendly <a href="http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0,00.html">half</a> 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.</p> <b>Four Training Universals</b><br /><br /><b>Rest</b> 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.<br /><br /><b>Easy runs</b> 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.<br /><br /><b>Long runs</b> 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.<br /><br /><b>Speedwork</b> 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<br />want to keep it fun.<br /><br />Read more on the <a href="http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00.html">Runner's World web site</a>.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-53058744364624499782007-12-17T15:41:00.000-08:002007-12-17T15:45:45.958-08:00Avoid Ankle Sprains<span style="font-weight:bold;">If you tend to roll your ankles a lot, try this exercise to make them stronger</span><br />By Jim and Phil Wharton <br /><br />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.<br /><br /><span style="font-weight:bold;">ANKLE STRENGTHENER</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://blog.sancarlosrunningclub.com/uploaded_images/anklestrength100x100-709217.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://blog.sancarlosrunningclub.com/uploaded_images/anklestrength100x100-709216.jpg" border="0" alt="" /></a>1. Sit in a chair and put a towel down on the floor in front of you.<br />2. Put your bare foot on the towel, and keep your heel on the ground.<br />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.<br />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.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0tag:blogger.com,1999:blog-34421985.post-83688993892829582182007-11-12T09:38:00.000-08:002007-11-12T10:40:00.232-08:00Half Marathon Makeover: Runner's World Wants You!<span style="font-weight:bold;">Apply for your chance to get a half-marathon makeover in 2008</span><br /><br />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 <a href="mailto:halfmakeover@rodale.com">halfmakeover@rodale.com</a>. Please put "first-timer" or "1:30 goal" in the subject line. This is not a contest; they're simply looking for interested runners.<br /><br />Published on <a href="http://www.runnersworld.com">Runner's World</a>.Peggyhttp://www.blogger.com/profile/02743457207013655596noreply@blogger.com0