(8-25-08) Information abounds as to the many ways a runner can improve herself with auxiliary training. No longer is it acceptable to lace up the shoes and go out the door for a run if you want to find out how fast you can become in your sport. It can be overwhelming to try and make sense of how everything from strength training to stretching should best be folded into a runner's routine. The following progression provides a daily training routine for competitive runners to maximize performance and minimize injury in the most time efficient manner. It was developed based on the applications of basic physiological principles and current research studies related to performance in middle distance/distance runners.
I encourage all runners who want to maximize their potential and minimize the chance for injury to adhere to the following routine for each days training. Estimated time spent on each phase is indicated to give the athlete and coach an idea of the scope of time involved for the entire training routine.
I. Warm - Increase core body temperature, blood flow to major muscle groups and cardiovascular condition to facilitate the lengthening and activation of muscle groups associated with running. 3-5 min of running or cycling.
II. Lengthen - Most competitive runners involved in training programs of moderate to high volume still need to isolate muscle groups through a focused stretching program, although I believe some lower mileage runners can safely and successfully train with out this aspect of their daily training routine before running. Therefore this is a very individual aspect to training. For best results prior to a workout stretch using the concept of Active Isolated Stretching done on appropriate muscle groups. Stretching currently gets a negative association by those who do not understand the muscles stretch (myotic) reflex and how to properly affect this. (3-10 min)
III. Activate - Recruiting motor units ('parts' or sections of muscles) is essential to not only performing at a high intensity with running, but to do so at ANY intensity injury free day in and day out. The most effective and time efficient way of activating muscles is to engage in a running specific dynamic warm up. An example of this is available at (5-8 min)
IV. Insulate - Or protect your self against common lower back injuries by doing a routine of pelvic or core stability exercises BEFORE heading out the door for your run. This will activate the small muscle groups used to support the pelvis during running and ensure a solid hip complex while running. (2-3 min)
V. Bounce - Running form drills take the muscles that are ready for running and continue to improve their elasticity or 'bounce'. They also serve to remind the CNS of how to properly engage major and muscle groups whilst running for the most efficient running mechanics. Examples of these available at www.crpusa.com (5-10 min)
VI. Run - Yes its time to run. If you think of running as the work that primarily trains the metabolism of your body to fuel you while running at various intensities, then it makes sense to follow the previous five steps even before an 'easy' or recovery run. Be specific about the intensity you are going to run at each day to get the most out of your training. (15-120 min)
VII. Neuromuscular or Brain Training - Challenging the CNS to improve the coordination, balance and range of motion while the body is tired after a run is a small amount of time well invested. This will improve the range of motion, greatly improving running efficiency and reduces the risk of injury through motor unit recruitment of running specific muscle groups while tired. Examples of this can include a variety of activities depending on the day and training phase. Activities appropriate for this include: resistance training with traditional weighted lifts, plyometric exercises specific to running, and certain hurdle form drills. (5-45 min)
VIII. Recovery - This is the time to actively recover by refueling the body within the first 30-60 minutes post activity with carbohydrate rich fuels. Stretching, foam rolling and icing are also important at this time. (15-60 min). Although the list may look like a lot to embark on each day with your training, like other aspects of training in your sport, it will soon become a simple and positive habit.
Long may you run,
Sean Coster
Complete Running Programs offers lactate threshold performance tests for runners and cyclists of various abilities. For more information check out this information on lactate testing.
For more writings on training, motivation and philosophies in distance running visit Sean's blog at www.seancoster.org/runningportland or www.crpusa.com
Copyright 2008 Complete Running Programs - May not be used without permission of the author.
Nike Hood to Coast Wrap-up, Videos + Answers About the Film Crew on Course
(8-25-08) Nearly 900 teams took part in this year's 197-mile Nike Hood to Coast Relay, held August 23-24. The event, which celebrated its 27th year in 2008, fielded teams from across the globe and many from the Pacific Northwest.
The men's overall win went to Bowerman AC of Portland with a finish time of 16:58:30. On the women's side, ATC Women of Atlanta, GA trumped the field in 21:36:24.
Our friends at RunnerSpace.com have posted some great videos from this weekend's event and are in the process of posting over 700 finish videos. Check out RunnerSpace.com for more great Hood to Coast footage.
And if you were one of the fortunate participants in this year's event, but were bewildered by all of the film crews out on the course, check out www.hoodtocoastdocumentary.com for information about a film that's in production about the race.
The men's overall win went to Bowerman AC of Portland with a finish time of 16:58:30. On the women's side, ATC Women of Atlanta, GA trumped the field in 21:36:24.
Our friends at RunnerSpace.com have posted some great videos from this weekend's event and are in the process of posting over 700 finish videos. Check out RunnerSpace.com for more great Hood to Coast footage.
And if you were one of the fortunate participants in this year's event, but were bewildered by all of the film crews out on the course, check out www.hoodtocoastdocumentary.com for information about a film that's in production about the race.
XTERRA Trail Running National Championship Bend Bound
(8-19-08) From Press Release - Since October of last year thousands have taken part in the XTERRA U.S. Trail Run Series and through the trials of these 50 races, spanning 15 states from coast-to-coast, some of the country's top trail runners have emerged and are headed to Bend to race for the XTERRA Trail Running National Championship. Having been called "America's Best Trail Running Town" by the editors of Outside Magazine, Bend is certainly worthy of hosting the nation's top harriers.
The main event is an off-road half-marathon (13.1 mile/21km) that starts in the historic Old Mill District. While the Series best runners have already proven their worth in rollicking races around the nation, one and all are welcome to take them on and race for the championship as no qualification is necessary.
The Course
Under a special use permit from the Deschutes National Forest, the national championship runs from Downtown to pristine forest trails in a matter of miles then weaves along the scenic Deschutes River trail that serves up some of Bend's finest scenery. Runners can expect a fast and fun course with lots of switchbacks on sandy, rocky, and dirt-strewn single and double track trails. There is a little more than 1,000 feet of elevation gain, and the first 1/2-mile or so is on a paved urban trail on the east side of the river before crossing over the footbridge adjacent to Farewell Bend Park and onto west side dirt trails.
Prize Money and Awards
The fastest runners will be racing for $5,000 in prize money - awarded to the top five men and women as follows: $1,000, $600, $400, $300, $200. XTERRA will also be crowning national champs in age groups starting at 9 & under, then every five years (ex. 10-14, 15-19, etc...) up to 80+. Champs win a commemorative long-sleeve winners T and all racers get a short sleeve shirt and goody bag.
5k/10k and Kids Sprint
Although not considered national championship races, XTERRA will also host a pair of fun and beautiful 5km and 10km trail runs (and the 5km is stroller friendly). There's also a free kids sprint and "XTERRA Kids Zone" filled with obstacle courses, a climbing net, balance beam and mor
For more information, check out www.xterraplanet.com.
The main event is an off-road half-marathon (13.1 mile/21km) that starts in the historic Old Mill District. While the Series best runners have already proven their worth in rollicking races around the nation, one and all are welcome to take them on and race for the championship as no qualification is necessary.
The Course
Under a special use permit from the Deschutes National Forest, the national championship runs from Downtown to pristine forest trails in a matter of miles then weaves along the scenic Deschutes River trail that serves up some of Bend's finest scenery. Runners can expect a fast and fun course with lots of switchbacks on sandy, rocky, and dirt-strewn single and double track trails. There is a little more than 1,000 feet of elevation gain, and the first 1/2-mile or so is on a paved urban trail on the east side of the river before crossing over the footbridge adjacent to Farewell Bend Park and onto west side dirt trails.
Prize Money and Awards
The fastest runners will be racing for $5,000 in prize money - awarded to the top five men and women as follows: $1,000, $600, $400, $300, $200. XTERRA will also be crowning national champs in age groups starting at 9 & under, then every five years (ex. 10-14, 15-19, etc...) up to 80+. Champs win a commemorative long-sleeve winners T and all racers get a short sleeve shirt and goody bag.
5k/10k and Kids Sprint
Although not considered national championship races, XTERRA will also host a pair of fun and beautiful 5km and 10km trail runs (and the 5km is stroller friendly). There's also a free kids sprint and "XTERRA Kids Zone" filled with obstacle courses, a climbing net, balance beam and mor
For more information, check out www.xterraplanet.com.
Bend Skiers Power Up Mt. Ashland Hillclimb
(8-6-08) Snow may be months away, but Bend-based XC Oregon cross country skiers Evelyn Dong and Zach Violett showed they will be ready when it comes by finishing 1st and 2nd in the women's and men's races at the 2008 Mt. Ashland Hillclimb Run in Ashland, Oregon on Saturday, August 2.
The 13.3 mile Mt Ashland Hillclimb climbs 5,600 feet on largely dirt trails and roads from downtown Ashland's Lythia Park to the top of the Mt. Ashland ski area. A sold-out field of 250 participants took part in the 2008 event which organizers said featured the deepest elite field in the 32-year history of the event.
Dong shattered the women's course record by nearly 5 minutes winning in 2 hours, 8 minutes and 40 seconds. The previous women's course record of 2:13:39 (Dolores Bergman) was set in 2004. Second place in the 2008 Hillclimb women's race went to Ashland's Jenn Shelton in 2:29:45.
This past April, Dong also set the Corvallis MacDonald Forest 50km trail run record by over 9 minutes.
On the men's side, XC Oregon's Zach Violett finished second in 1:57:23, 4:22 behind race winner and professional ultra runner Erik Skaggs. Skaggs ended up with the second fastest men's Hillclimb time ever run.
XC Oregon's Brayton Osgood, the 2007 Hillclimb champion, finished 7th (2:06:02). XC Oregon athletes Colin Mahood and Jason Tedrow finished 12th and 16th in the men's race.
Both Dong and Violett will be getting an early taste of winter when they compete in the 2008 Australian XC Ski National Championships and Australian Kangaroo Hoppet ski marathon later in August.
For complete results, visit www.mtashlandrun.com
The 13.3 mile Mt Ashland Hillclimb climbs 5,600 feet on largely dirt trails and roads from downtown Ashland's Lythia Park to the top of the Mt. Ashland ski area. A sold-out field of 250 participants took part in the 2008 event which organizers said featured the deepest elite field in the 32-year history of the event.
Dong shattered the women's course record by nearly 5 minutes winning in 2 hours, 8 minutes and 40 seconds. The previous women's course record of 2:13:39 (Dolores Bergman) was set in 2004. Second place in the 2008 Hillclimb women's race went to Ashland's Jenn Shelton in 2:29:45.
This past April, Dong also set the Corvallis MacDonald Forest 50km trail run record by over 9 minutes.
On the men's side, XC Oregon's Zach Violett finished second in 1:57:23, 4:22 behind race winner and professional ultra runner Erik Skaggs. Skaggs ended up with the second fastest men's Hillclimb time ever run.
XC Oregon's Brayton Osgood, the 2007 Hillclimb champion, finished 7th (2:06:02). XC Oregon athletes Colin Mahood and Jason Tedrow finished 12th and 16th in the men's race.
Both Dong and Violett will be getting an early taste of winter when they compete in the 2008 Australian XC Ski National Championships and Australian Kangaroo Hoppet ski marathon later in August.
For complete results, visit www.mtashlandrun.com
TRI NorthWest Club Champions Announced
(8-6-08) From AA Sports Press Release - Congratulations to Tri Fusion! They are the 2008 TRI NorthWest Club Champions! These returning champions reclaimed their title by competing in the Olympic Distance Triathlon at this year's Blue Lake event on June 15, 2008. We would also like to recognize the Ironheads and the Geckos for their 2nd and 3rd place finishes respectively.
Thank you to all the teams who participated in this year's TRI NorthWest Club Championships.
Please check out www.trinw.com for more details.
Thank you to all the teams who participated in this year's TRI NorthWest Club Championships.
Please check out www.trinw.com for more details.
Seattle to Host Its Own Rock 'n' Roll Marathon in June '09
(8-5-08) From Press Release - Rock 'n' Roll Marathon & 1/2 Marathon to be signature event of Seafair in 2009. The Competitor Group, organizers of the Rock 'n' Roll Marathon series, announced today that Seattle will be the next home of the Rock 'n' Roll Marathon & 1/2 Marathon. The inaugural race is set to kick off the city's annual Seafair summer celebration, and will travel from Tukwila to Seattle on Saturday, June 27, 2009.
"The Rock 'n' Roll Seattle will be staged in conjunction with the city's annual Seafair festival," said Peter Englehart, Chief Executive Officer of the Competitor Group. "We are excited about hosting an inaugural field of between 15,000 - 20,000 runners, plus we'll be bringing not only our standard backdrop of having a rock 'n roll band stationed at every mile along the race course, but also a world-class health and fitness expo as well as a headliner concert."
The Rock 'n' Roll Seattle Marathon & 1/2 Marathon is now part of a national series of eight musically themed marathons and half-marathons. The 26.2 and 13.1-mile courses will run past many of the city's notable sites and tourist attractions and feature live bands and cheerleaders along the courses at each mile. Organizers plan to unveil the half and full marathon courses later in 2008.
"The race will begin in suburban Tukwila, proceed along the shores of Lake Washington and offer scenic views of Puget Sound and Mt. Rainier before finishing in downtown Seattle at Qwest field," added Englehart.
The race is expected to draw between 15,000 - 20,000 runners and walkers and feature over 70 live bands along the marathon and half-marathon courses. Online registration is open at www.rnrseattle.com.
"King County revels in hosting high-profile events," said Ron Sims, King County executive. "The region's metropolitan vibe, renowned attractions, friendly community and nationwide reputation as an ideal vacation destination make Seattle a logical choice as the next Rock 'n' Roll Marathon."
Qwest Field, home of the Seattle Seahawks, will be the location of both the finish line and the Health & Fitness Expo. The two-day Health & Fitness Expo that precedes each and every musical marathon will host over one hundred running and fitness retailers, exhibits and clinics.
"The 2009 Rock 'n' Roll Marathon will be a great opportunity for us to showcase Seattle in the summer, especially since it will be broadcast nationally on Fox Sports Net," said Beth Knox, Executive Director of Seafair. "We're excited to show the world what makes Seattle an ideal vacation city, and know that the race will be the perfect kickoff to our annual Seafair."
Its phenomenal number of participants and musical influence combine to make the Rock 'n' Roll Marathon a one-of-a-kind event for the whole family. The Seattle race will begin in Tukwila, a suburb located approximately 10 miles south of the downtown core.
"I'm thrilled that all of the runners and walkers will gather in the streets of Tukwila for the start of the inaugural Rock 'n' Roll Marathon next summer," said Jim Haggerton, Mayor of Tukwila. "It's so exciting to be a part of this historic event. I can't wait to see everything come together next June."
After crossing the finish line outside of Qwest Field, runners will be treated to a post-race headliner concert Saturday night at Mary Moor Park in honor of the participants' accomplishments. All runners, walkers and event volunteers receive free entry to the concert with their race number. Past acts at other Rock 'n' Roll Marathons include SEAL, INXS, Journey, Chris Isaak, Goo Goo Dolls and Hootie & the Blowfish.
Local bands and high school cheer squads interested in performing along the course may go to www.rnrseattle.com for information about submitting press kits and bios. For more information or to register online for the Rock 'n' Roll Seattle Marathon & 1/2 Marathon please visit www.rnrseattle.com.
"The Rock 'n' Roll Seattle will be staged in conjunction with the city's annual Seafair festival," said Peter Englehart, Chief Executive Officer of the Competitor Group. "We are excited about hosting an inaugural field of between 15,000 - 20,000 runners, plus we'll be bringing not only our standard backdrop of having a rock 'n roll band stationed at every mile along the race course, but also a world-class health and fitness expo as well as a headliner concert."
The Rock 'n' Roll Seattle Marathon & 1/2 Marathon is now part of a national series of eight musically themed marathons and half-marathons. The 26.2 and 13.1-mile courses will run past many of the city's notable sites and tourist attractions and feature live bands and cheerleaders along the courses at each mile. Organizers plan to unveil the half and full marathon courses later in 2008.
"The race will begin in suburban Tukwila, proceed along the shores of Lake Washington and offer scenic views of Puget Sound and Mt. Rainier before finishing in downtown Seattle at Qwest field," added Englehart.
The race is expected to draw between 15,000 - 20,000 runners and walkers and feature over 70 live bands along the marathon and half-marathon courses. Online registration is open at www.rnrseattle.com.
"King County revels in hosting high-profile events," said Ron Sims, King County executive. "The region's metropolitan vibe, renowned attractions, friendly community and nationwide reputation as an ideal vacation destination make Seattle a logical choice as the next Rock 'n' Roll Marathon."
Qwest Field, home of the Seattle Seahawks, will be the location of both the finish line and the Health & Fitness Expo. The two-day Health & Fitness Expo that precedes each and every musical marathon will host over one hundred running and fitness retailers, exhibits and clinics.
"The 2009 Rock 'n' Roll Marathon will be a great opportunity for us to showcase Seattle in the summer, especially since it will be broadcast nationally on Fox Sports Net," said Beth Knox, Executive Director of Seafair. "We're excited to show the world what makes Seattle an ideal vacation city, and know that the race will be the perfect kickoff to our annual Seafair."
Its phenomenal number of participants and musical influence combine to make the Rock 'n' Roll Marathon a one-of-a-kind event for the whole family. The Seattle race will begin in Tukwila, a suburb located approximately 10 miles south of the downtown core.
"I'm thrilled that all of the runners and walkers will gather in the streets of Tukwila for the start of the inaugural Rock 'n' Roll Marathon next summer," said Jim Haggerton, Mayor of Tukwila. "It's so exciting to be a part of this historic event. I can't wait to see everything come together next June."
After crossing the finish line outside of Qwest Field, runners will be treated to a post-race headliner concert Saturday night at Mary Moor Park in honor of the participants' accomplishments. All runners, walkers and event volunteers receive free entry to the concert with their race number. Past acts at other Rock 'n' Roll Marathons include SEAL, INXS, Journey, Chris Isaak, Goo Goo Dolls and Hootie & the Blowfish.
Local bands and high school cheer squads interested in performing along the course may go to www.rnrseattle.com for information about submitting press kits and bios. For more information or to register online for the Rock 'n' Roll Seattle Marathon & 1/2 Marathon please visit www.rnrseattle.com.
Race Report: 2008 Mid-Summer Olympic Triathlon
(8-5-08) Submitted by Dave Campbell - Cool, overcast, and calm conditions greeted the athletes at the Mid-Summer Olympic Triathlon at Blue Lake on Sunday, August 3. While a little chilly for the fittest (aka skinny) athletes on the bike, the weather made for quite fast racing, especially on the run. The early morning lake temperature was warmer than the air for the 1500-meter rectangular swim and the wind along the pancake flat 40k bike along the Columbia River was uncharacteristically calm. With many top regional athletes in attendance, the mainly flat run on the bike path alongside Marine Drive that holds the difficult undulating final mile in the park would be decisive.
29-year-old Trevor Yates of Eugene was first out of the water in 21:11 with 2006 winner David Gettle of Weiser, ID hot on his heels. Chantal Efraimson of Camas, WA, 4th overall in the swim, was nearly 40 seconds up on the next woman. Gettle took an early lead on the bike leg (57:58 final split), but the day's big surprise would be Grant Folske who powered away (from me) early on to post a very solid 57:34 (4th best) to go into the run right behind Gettle. Bill Thompson, Folske's Ironheads teammate, also had a fantastic bike, which sett up an exciting run finale. 42-year-old Mark Thesing of Lake Oswego was far and away the days fastest in 53:02 but his swim put him far behind the leaders. Efraimson's 1:06:51 (over 21 mph average) kept her in the lead but 28-year-old Annie Davis of Portland closed the gap with the best bike leg of the women.
Folske was coming off a foot injury that had hobbled him much of the spring and, in his own words, "finally felt good". Good, indeed! He took the lead almost immediately, running 5:50 miles on the way out and 5:30s on the way back to annihilate his competition with an absolutely blistering 35:59 run leg, the day's fastest by well over two minutes. He claimed the overall victory and first in the 30-34s with that rare (for most of us) sub-2 hour Olympic race, 1:59:12. Gettle, the Pacific Crest Olympic Champ, hung on for second with a solid 39:38, while 32-year-old Christopher Bell of Portland moved into third with the day's second best run of 38:03. 41-year-old Andy Libert of Eugene, 8th overall, was also top Master in 2:06:25. Less than two minutes separated third through eighth overall in a very competitive men's race.
Efraimson held on for yet another women's victory in 2:16:00 while Davis' best on the day 42:11 run (19th fastest overall) kept her in second, 1:48 back. 50-year-old Bridget Dawson of Portland was top Master and moved into third overall on the strength of her 42:42 run. The top team, by only 14 seconds, was Team CH2M Hill: Benjamin Hoffman swimming, Heike Shipton on the bike, and Steve Trautwein as the runner.
There is a bit of a lull in most triathletes' multisport schedule for much of August, but plenty of events are still on the horizon: Scoggins Valley on August 30 on the tough Hagg Lake course will also serve as a preview of Age Group Nationals - coming September 20. It is time to ease back the mileage a bit and focus on your weaknesses as we all enjoy some of the best weather of the year before these final events! Train smart, have fun, and I will see you at the races!
29-year-old Trevor Yates of Eugene was first out of the water in 21:11 with 2006 winner David Gettle of Weiser, ID hot on his heels. Chantal Efraimson of Camas, WA, 4th overall in the swim, was nearly 40 seconds up on the next woman. Gettle took an early lead on the bike leg (57:58 final split), but the day's big surprise would be Grant Folske who powered away (from me) early on to post a very solid 57:34 (4th best) to go into the run right behind Gettle. Bill Thompson, Folske's Ironheads teammate, also had a fantastic bike, which sett up an exciting run finale. 42-year-old Mark Thesing of Lake Oswego was far and away the days fastest in 53:02 but his swim put him far behind the leaders. Efraimson's 1:06:51 (over 21 mph average) kept her in the lead but 28-year-old Annie Davis of Portland closed the gap with the best bike leg of the women.
Folske was coming off a foot injury that had hobbled him much of the spring and, in his own words, "finally felt good". Good, indeed! He took the lead almost immediately, running 5:50 miles on the way out and 5:30s on the way back to annihilate his competition with an absolutely blistering 35:59 run leg, the day's fastest by well over two minutes. He claimed the overall victory and first in the 30-34s with that rare (for most of us) sub-2 hour Olympic race, 1:59:12. Gettle, the Pacific Crest Olympic Champ, hung on for second with a solid 39:38, while 32-year-old Christopher Bell of Portland moved into third with the day's second best run of 38:03. 41-year-old Andy Libert of Eugene, 8th overall, was also top Master in 2:06:25. Less than two minutes separated third through eighth overall in a very competitive men's race.
Efraimson held on for yet another women's victory in 2:16:00 while Davis' best on the day 42:11 run (19th fastest overall) kept her in second, 1:48 back. 50-year-old Bridget Dawson of Portland was top Master and moved into third overall on the strength of her 42:42 run. The top team, by only 14 seconds, was Team CH2M Hill: Benjamin Hoffman swimming, Heike Shipton on the bike, and Steve Trautwein as the runner.
There is a bit of a lull in most triathletes' multisport schedule for much of August, but plenty of events are still on the horizon: Scoggins Valley on August 30 on the tough Hagg Lake course will also serve as a preview of Age Group Nationals - coming September 20. It is time to ease back the mileage a bit and focus on your weaknesses as we all enjoy some of the best weather of the year before these final events! Train smart, have fun, and I will see you at the races!
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