Tag Archives: 10k

Twelve Ways to Avoid Running Disaster

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As you may know, this summer I’m coaching for Fleet Feet West Hartford’s Half Marathon Training Program. One of my favorite responsibilities as a coach is to pass words of running wisdom along to my runners.

The race is less than a month away and I’ve been thinking about potential race-day disasters (always the optimist). In an effort to help my first time half marathoners avoid problems on the run, I offer today’s installment of Dr. Rachel’s Running Wisdom – Twelve Ways to Avoid Running Disaster:

Disaster!

Prevention

Solution (whew!)
Blister! Buy socks that include either some synthetic material or wool. Thickness depends on preference. I prefer thin, with reinforced heels. Test your socks several times before wearing them in a race. Some people have luck with applying BodyGlide, or taping blister-prone areas with KT Tape or regular athletic tape prior to adding the sock. Ill-fitting or old shoes will also create blisters, so make sure your shoes are right for your feet. It’s also wise to carry blister-specific band aids if you’re prone to blisters If you notice a blister starting mid-race, don’t wait until it’s gigantic. Adjust your socks, retie your shoe, and give it another mile. If you are carrying a blister-specific bandaid , now’s the time to use it. Failing that, it’s time to get creative. I have used a leaf as a blister barrier. Some races offer Vaseline at the medical stations. A little Vaseline on the budding blister can sometimes help. If nothing seems to help, take off your sock and try that. Worst case, a blister won’t kill you.
Chafing! The best way to prevent chafing is to wear technical running apparel that is designed for fitness. What you wear is personal preference, but be sure that you test anything you intend to wear in a variety of conditions before the race. Do not wear something that you bought at the expo or your race t-shirt unless it’s that or naked. If you notice a bit of chafing, act as soon as possible. The salt in sweat will exacerbate chafing, so wash the area often with water (it’s great to wash the area at the water stops). Many races will have Vaseline or BodyGlide at first aid stations. If you see one on the course, stop. If you see a course official on a bike, ask what they have. You might be able to get something that will help. In a pinch, lotion, chapstick, and even deodorant will work as an anti-chafing balm.
Cramp! Ensure that you’re properly hydrated before the race and in the week leading up to the race. Drink some water, or take some electrolytes at the first sign of cramping. Walk, massage, or stretch the cramped muscle. Drink an extra cup of water.
Stomach upset (morning of)! Don’t eat anything new the night before a race. Go for something tried and true and heavier on protein just in case. Eat something bland and stomach-friendly before the race. Ideally, you’ve practiced eating a number of different things before the race and are prepared with a list of foods that you can tolerate.
Stomach upset (mid-race)! Don’t eat anything new before or during the race. Hope for the best. Sip water. Sipping cool water can help. Slow your pace and focus on deep breathing. Consider reducing your intake of electrolyte drinks or fuels if you know that carbs are a problem for you.
Side stitch! No one really knows what causes side stitches, so your guess is as good as mine. Some people think that applying pressure directly to the stitch works. Others suggest stretching the abdomen by leaning away from the stitch. Others suggest deep breathing, coughing, and yawning. I suggest trying them all. Sometimes, side stitches can be an early sign of dehydration, so make sure you’re hydrating properly.
Shoelaces won’t stay tied! Check out this neat guide to shoe lacing on Runners World, or another on Katie Runs This. Triple knot those laces and keep going!
Headache! Consider taking ibuprofen or another pill of choice, but don’t overdo it. Pain relievers can mask pain that tips you off to something bad going on. Headaches during the race may be a sign of dehydration – make sure you’re hydrated. If you need a pain reliever, most aid stations will have something.
Sick with a cold! Only take a decongestant if you’ve had experience with them prior to running. Some people experience adverse effects, ranging from mild to serious. Consult your doctor if you have questions or need advice. Perfect the “farmer’s blow” and hope for the best.
Breathing doesn’t seem right! Practice a variety of breathing techniques during training runs. Learn ways to relax on the run and to calm yourself, and your breathing. Try coughing or sighing. Many people find that the more they focus on breathing the worse it becomes. A sigh or a cough can trigger a resetting of the diaphragm. If that doesn’t work, try breathing in a three part breath, feeling breath in the chest, ribs, and belly.
Aches and pains during the race! Practice good training – rest, massage, stretch, foam roll, and treat your body right. Kinesiotaping (using KT tape, the best thing ever) can help support muscles and joints pre-race. Most large race expos will have KT taping. If not, learning the technique from a PT or sports medicine professional can be useful. Stretch, walk if you need to, and honor your body. If it’s something more than the normal aches and pains, stop and evaluate the situation. There’s no shame in DNFing one race to focus on healing and running happily into the future.
Embarrassing race photos! I’m sorry. I have no advice. Every single picture ever taken of me in a race is horrifying. I either look like I’m near death or being chased by zombies. Smile when you see the cameras and know that pretty much everyone looks hideous in race photos. If you need cheering up, check out this Tumblr devoted to terrifying race pictures. Their tagline – “if you look good, you aren’t working hard enough”. I like it.

Race Entry for One?

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Like so many posts, today’s is inspired by a conversation I had with a running friend. The question we were discussing – do you prefer to race with a group of friends, or race alone?

My first response was that I like to race with friends. After some thinking, and some running, I’m still pretty sure I’d rather race with friends, but there are reasons to go for the race entry for one.

As someone who’s involved in the running community, I’ve built wonderful friendships with my fellow runners. I have had the most fun running as part of a great team (and even winning one race in the team division!). Friends are there to support you when it’s 34 degrees and sleeting and racing doesn’t seem like such a good idea.

Running friends wait in the corrals with you, cross the finish line holding your hand, and make even huge events seem friendly.

When you race with friends, you have someone with whom to share the silly details of the race – the ride to the race, the dude in the kilt (see above), the terrible food, and the terrifying pota-pottie at mile 9. Racing with a friend ensures the jokes, memories, and silliness goes on long after the race is over. Running friends can challenge  you to be your best at races. No one knows what I’m capable of more than the friends that I run with regularly, and they push me to be my best. Without a certain running friend, whom I was determined to beat in a grand prix style race event, I wouldn’t be an age group winner.

I love my running friends and I treasure all the wonderful memories I have from our shared races. I am so honored to have so many wonderful friends and so many who love to race as much as I do.

But, there’s something to be said for entering a race alone and leaving with new friends. Without friends to serve as my social cushion, I am forced to talk to new people. Often, those new people are pretty cool. Runners are a fun bunch. In fact, I’ve met several enduring running friends at races. We started as strangers and ended up close friends. There have been other races at which I’ve raced alone and loved the solitude of being one within a group of many.

So, my fellow runners, what’s your answer? Race entry for one, or for many?

Why Hire a Running Coach?

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As a coach, I might be biased, but I think that everyone, even casual athletes, can benefit from running coaching. Most runners who hire coaches don’t hire them because of a lack of knowledge about running. In fact, most runners can learn much of what they need to know by exploring some of the many books, magazines, or websites devoted to running science. So, why hire a coach? Runners, walkers, and endurance athletes can benefit from a partnership with a coach for many reasons – here are some of the most common reasons for hiring a running coach.

  1. Accountability – One of the most common reasons for hiring a coach is to have someone to whom the runner/walker is accountable. Just knowing that someone was monitoring my workouts, and would know if I shaved a mile off the end of a run, was highly motivating for me. I never thought of myself as a running slacker, but knowing that someone else would see every detail of each workout made me pay closer attention to my running, and I ran harder when I might have been tempted to cheat. Accountability is also important for new runners/walkers and individuals who want to lose weight through fitness. Working with a coach to plan workouts adds a higher level of commitment to, and investment in, each workout.
  2. Fresh ideas – The best coach-athlete partnerships should be creative and dynamic. A good coach will help you build your training and will offer fresh, new ideas to invigorate a training plan that might have become stale.
  3. Confidence – Working with a coach can help even the casual athlete to build confidence. Achieving mini-goals, like target paces or distances in workouts, feels great and can help your training by building a sense of success. Good coaches can also help you avoid some of the stupid training mistakes we all make, like pushing too hard, or adding distance too quickly, by serving as another set of eyes on your training.
  4. Intensity – I love running, and if you do, too, you might have the same tendency as me – running the same pace, the same routes, and with the same running friends over and over. It’s comforting and easy to do the same workouts. Working with a coach is a great way to build intensity into workouts, pushing you out of your comfortable pace, route, or workout.

Any of the listed reasons, and an infinite number of personal reasons, can lead to the beginning of a great coach-athlete partnership. Most coaches offer a variety of services, and many coaches will offer personalized service recommendations. Coaches generally work with the athlete to develop goals for set time periods, including long and short term goals. Then, the coach and athlete work together to determine what services would be appropriate for achieving those goals. That might include training plan development, in which the coach makes a personalized training plan for the athlete, traditional coaching, in which the coach monitors the athlete’s progress, making frequent updates to the training plan, or something else. Some coaches work best with a particular type of athlete (i.e. those whose goal is an age group win at a major race, marathoners, or fitness walkers), others offer more generalized services.

Once you’ve decided to hire a coach, you need to find one.  First, you’ll need to decide if you’d like to work with an in-person coach, or a distance coach. Many coaches offer distance coaching services, including some famous ones like Greg McMillan and Hal Higdon. A great place to start is the Road Runners Club of America (RRCA.org). They have a coach finder application (you can search by state and see coaches in your area). They also have useful articles about coaching and hiring a coach. A good coach will be willing to talk with you about her services before you commit. Talk with the coach about the services she offers, and your goals. Inquire about the coach’s preferred training group (i.e. does she work with walkers? Does she do plans with run/walk intervals? Does she work with marathoners? etc.) and the ways in which she works with athletes. Learn about her style and how your work together might be. If you have questions about the coaching process, ask!

For more information about my coaching services, check out my coaching page.

I urge you to consider hiring a coach – it might be just the thing to shake a summer slump or prepare for amazing fall races.

Tips for Race Spectators

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Yesterday I ran with a running friend and we talked for a while about the strange world of running, and, specifically about the spectators at running events. As in running, good race spectating takes some practice. Here are my tips for good road race spectatorship:

1. Cheer! I know this one seems obvious, but I have determined that most race spectators are there to see their sister/dad/cousin/boyfriend’s roommate run, but there are likely lots and lots of other runners (most of whom have no one at the event) who would like you to cheer for them. Rather than standing on the side of the road mute and looking bored until your runner comes along, cheer, or at least occasionally clap, as runners go by. If a race prints names of runners on the race bib (hint: it’s usually below the number), use names. It’s pretty cool to hear someone I don’t know cheering for me by name. If you don’t want to cheer, bring a noise maker of some kind and make some noise.

2. I’m not “almost there”. I appreciate the “almost there” sentiment, but unless I’m .1 miles or fewer (read: can see the finish line), I’m not almost there. This is particularly true if there are 10 or more miles to run. Runners like to hear encouraging cheers and, to many non-runners, I’m sure our language is very strange. It’s not as if one can yell “defense” or “nice play” at a race. What do runners like to hear? This varies by runner, but I like “stay strong”, “nice work”, “you’re awesome/cool/amazing”, and “looking good/strong/fit”. The old standby of “woohoo” also works. I once ran past a group of high school cross country runners cheering at a race. Their cheers of “I know it sucks, but you can do it”, and “work hard” were very encouraging. Ask the runner in your life what they like to hear. Chances are that will work for other runners, too. A special note from my speedier friends – runners at the front of the pack like to know where they are. For example, the first lady might not know that she is the first female. If she is, tell her. The second female might like to know how far ahead the first female is from her current position (i.e. “second female, first is 10 seconds”). It is useful to tell front-of-the-pack runners where they are in terms of time and place. The start of a race is chaotic and runners beyond the first likely don’t know who or how many are in front.

Almost there!

3. Runners like funny signs. Consider making a sign for passing runners. This saves you having to cheer or clap all the time and gives the runners something to look at. When racing with friends, we enjoy reviewing the signs that caught our eye after the race. Little signs are fine – just make sure the size of font is appropriate for the speed of the runners so that we can read it while we pass.

4. Please don’t cross the race course right in front of me. Please, please don’t cross the race course right in front of me near the finish line. A friend once ran into a spectator just feet from the finish. Don’t let this be you. Wait  to cross, cross on corners, and please move quickly out of the race course. Keep these simple rules in mind when you leap out into the race to take a picture of your runner. No one likes dodging you and your pictures will look terrible with my ear in half the frame.

5. It’s ok if your kid wants a high five, but don’t expect every runner to offer one. I see lots of kids on race courses who want a high five from the runners. This works and I’ll give kids a high five if I’m close to the child and running a long race (thus not going too fast). Your child probably won’t get too many high fives in short races, as runners are just moving too fast. Keep an eye on your cute kid to avoid runner-child collisions.

There you have it – my top 5 tips for road race spectators.

So, runners and spectators, what other tips do you have? Share your best race signs and spectating tips in the comments.

 

Mini Race Recap: RTOG Trail Run

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I spent the last week in Michigan, vacationing with family. Not one to miss a running opportunity, I tweeted to Derek, the Michigan Pace Per Mile Reporter. He suggested a Michigan Half Series race for the weekend I would be in town. I checked out the race. It was a trail race! And, in Mt. Pleasant, where I went to undergrad. Yay! I signed up right away and secured a running friend.

On Saturday, May 26, 2012, my friend from high school and I ran the RTOG Trail Run. The race took place in Deerfield County Park in Mt. Pleasant, Michigan. Deerfield Park is a great park facility way out in the Michigan countryside. It was one of my favorite running destinations in undergrad, so I was delighted to be back. The race was organized by Hackett Event Management. Ryan, the race director, organized a great race. At race time the weather was rainy, cool, and wet. It had been pouring all night, with thunderstorms and heavy rain. It was muddy, and rained off and on throughout the race. Trail runners are a hardy crowd, not easily discouraged by mud and rain, so there was a nice sized group at race time – and even some day-of-race registrants. You can count on trail runners to be out there sloshing along in all conditions.

In this mini race recap, I’ll present the highlights from the 2012 RTOG Trail Race.

The trail was excellent! Deerfield Park has miles and miles of wonderful trails. The ones Ryan selected for his race went past the mighty Chippewa River (a favorite tubing location due to its clear, cool water), around a marshy area, and through fern-covered forest. The trails were well groomed, sandy, and easy to navigate. My friend, a road runner, did well on the trail. It wasn’t technical and we were able to run two across nearly the whole time.

The event was well organized. Despite crazy rain and lots of mud, the trail was easy to find and navigate. There were very clear trail markers at every turn, and helpful signs along the straightaways to let runners know they were on the right track. The event included a 5k, 10k, and half marathon distance races. The 5k was one loop on a trail, the 10k was 1.5 loops, and the half was 3.5 loops.

At the loop intersection a very friendly and supportive volunteer helped runners navigate the loops, making sure everyone headed in the right direction at the right time. This race was well-marked for a road race. For a trail race, it was outstanding! The courses passed through a nice covered bridge, up a few decent hills, and through a variety of different running surfaces. The terrain was varied and interesting.

Ryan himself greeted finishers at the finish line. Despite having three events with the same start and finish, he had it all organized well. At the finish, there were snacks (bananas, water, energy drink, hot dogs, and the best monster cookies EVER). For age group winners there were nice prizes of gift cards to a local running store. Everyone who entered got a sparkly headband.

Did I mention that they had the best monster cookies ever?

All in all, I loved the RTOG Trail Run. I would recommend Hackett Event Management and the Michigan Trail Series to anyone who lives in the central Michigan area (Bay City, Midland, Mt. P, Saginaw). There are several races, both road and trail, coming up. Find out more on the Michigan Half Series website or Facebook page.

Results of the RTOG Trail Run can be found here.

CT Pace Per Mile Report: June Bugs(?)

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In this Connecticut Pace Per Mile Race Report for June 1 – 11, 2012, I am featuring several races across the state that will be perfect for enjoying this nice summer weather. Hopefully we will enjoy a few more weeks before the mosquitos, black flies, and other summer pests arrive.

Twilight Trail Run, Groton, CT, Friday, June 1, 2012, 6pm – The 12th annual Twilight Trail Run will benefit the Women’s Center of Southeastern Connecticut. This trail race (run and walk) proceeds through state parks. The field is limited to 400 people and walkers must be able to finish their race by sunset. There are two races, a 7.4 mile loop through Bluff Point & Haley Farm State Parks and a 3.2 mile loop on Bluff Point State Park Main Trail. The Bluff Point State Park is a coastal reserve area, so the scenery will be nice and parking will be ample. The first 350 preregistered participants will get a race t shirt. Registration is $23, with limited race-day registration. There will be awards and refreshments after the race for everyone who participates.

Amica Iron Horse Races, Simbsury, CT, Sunday, June 3, 2012 7:30am – This event features a half marathon, 10k, 5k, and kids’ fun run. Sponsored by Hartford Marathon Foundation (and all that comes with that) and benefitting Purple Heart Homes, this is a popular early sumer race. The Amica Iron Horse Half Marathon is a scenic two-loop course which begins and ends in the center of Simsbury. The 10k and 5k courses also go through scenic Simsbury past farmlands, quaint shops, and typical New England scenery. Pre-registraton is encouraged, as this race will fill up. Prices are $80, half marathon; $40, 10k; $35, 5k; $10, kids’ fun run.

Blum Shapiro 5k, Cromwell, CT, Saturday, June 9, 2012, 8am – The HMF folks will be busy because they will also be hosting the Blum Shapiro 5k, which benefits Camp Courant. Held in conjunction with the Travelers Championship, this 5k race is run along the Cromwell roads that line the fairways and greens of TPC River Highlands. In addition to the usual t shirt, all participants will be given one ticket valid for any one day admission to the 2012 Travelers Championship.

Celebrate West Hartford 5k, West Hartford, CT, Sunday, June 10, 2012 8:30 and 9:30am – Part of the Celebrate West Hartford Weekend, this event features a 5k and a kids’ fun run. The kids’ race starts at 8:30 and the adults run at 9:30am. The 5K scenic, flat course begins on Raymond Road (the start line is at the parking lot of Whole Foods), winds through West Hartford neighborhoods and ends on Burr Street near West Hartford Town  Hall.  The event includes competitive and non-competitive divisions and a half mile kids’ fun run through Blue Back Square. Registration is $25 ($5 for the kids’  fun run) per runner until June 1; $30 for registrations postmarked or received after June 1.

Looking for races in another location, or interested in races other than those I have featured? Check out The Race Robot, a runner-created resource. Also, consider adding your reviews if you run one of the featured races. The feedback will help us all find great races.

CT Pace Per Mile Report: Mid April Races

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In this Connecticut Pace Per Mile Race Report for April 9 – 16, 2012, I am featuring some excellent races to get your spring racing season off on the right track.

April 14:

Hebron Road Race, Hebron, CT, Saturday April 14, 2012 , 9:00am – This race begins and ends at the RHAM high school gym, so parking should be easy. The race course features rolling hills run in a loop around scenic Hebron and past the town green. It will be run entirely on paved roads. The registration fee is $24 and all pre-registered runners will get a race t-shirt. Registrations after April 8 must be hand-delivered to the Hebron Parks and Recreation. On-site registration is also available. Chip timing will be provided by The Last Mile Racing, ensuring professional timing. Just a note – this race is for runners only, so walkers may want to try another option.

Salem Road Race, Salem, CT, Saturday April 14, 2012, 10:00am – The 19th annual running of the Salem Road Race will be sponsored by the Salem Lions Club. It will take place in Salem, an historic town. The race organizers describe the course as challenging, so runner beware. The course will be closed to traffic, a definite plus. The registration fee is $20 and online pre-registration is accepted until April 10th. On-site race day registration is available. A limited quantity of t-shirts will be available for purchase on race day for $10. There is a maximum family registration cost of $50, so family groups are welcome. Runners and walkers will enjoy a post-race pancake brunch.

April 15:

Sprint into Spring, Middlefield, CT, Sunday April 15, 2012, 8am – Benefitting the Middlefield Lions Club, this race features a 5k and 10k distance. Walkers and family groups are welcome. The race organizer had this to say about the race: “Our race will be in beautiful town of Middlefield CT and it will be a scenic race with some great vistas, especially a gorgeous view of the mountains including the soon-to-be-reopened Powder Ridge Ski Area.We will give our first place medals to men and women in each of five age groups for the 5K and 10K (20 awards total).  We’ll have music and food for the finishers, as well as a kids’ race.  It’s our first time, so we want a good start, but we’re convinced this will improve over the years!” The 5K course is a single loop and the 10K is two loops, and both will end at Peckham Park. Pre-race registration is $20 for the 5k and $25 for the 10k (race day registration is $25/30). T-shirts will be provided and there will be post-race entertainment and photos by Capstone Photography. A printable registration form can be found here.

Looking for races in another location, or interested in races other than those I have featured? Check out The Race Robot, a runner-created resource. Also, consider adding your reviews if you run one of the featured races. The feedback will help us all find great races.

In my next report, I will feature some end of the month races. If you’re planning ahead, consider one of these:

April 21:

Belltown Spring Sprint Road Race

April 28:

Animals for Life Run for Rescue

Glastonbury River Run