Saturday, December 31, 2016

Run for the Lakes Marathon and Half Marathon


Run for the Lakes Marathon and Half Marathon - April 29

Cost: Probably the best part of this race is its value. It's only $55 for the full marathon before Dec. 31, and raises incrementally to $80 by April 28. The half marathon is $50 before Dec. 31 and raises incrementally to $75 by April 28.

Gear and food: I've liked my finisher shirts both years I've done this race. The food at the finish line is also pretty good.

Weather: The weather at this one is usually good for marathoning, though it has snowed and rained.

Aid stations: The aid stations are just the right distance for most people.

Scenery: If you like trees this is your race. The marathon is two loops through wooded areas-- I did find the second loop to be a bit tedious as far as scenery goes. If there was more to see than mostly trees, it'd be better.

Crowd support: This is not the race for you if a lot of crowd support is important to you. There are very few people cheering out on the course. It is, however, fairly easy for your own spectators to see you several times on the course.

Though Run for the Lakes isn't my first choice for a spring marathon, it's a decent course and a great value. All in all I would recommend this one if you're looking for a lower-priced race. The course is fairly flat, so it's reasonably fast.

Wednesday, December 28, 2016

Earth Day Half Marathon


Earth Day 1/2 Marathon - April 22

Cost: Registration is $50 through Jan. 8.

Gear and food: I've been happy with the finisher shirts for the years I've done this race. The food at the end is good--they definitely give you enough.

Weather: The several years I've done this race the weather has been good--cool but not too cold.

Course: I enjoy this course--it's got a lot of variety and has some decent scenery, especially along the river. There are some rolling hills on this race, but nothing real long and steep.

Crowd support: For the size of St. Cloud, this race has pretty decent crowd support, especially at the start and finish. It's also pretty easy for your own spectators to see you several times during the race.

I've always had fun at this event and definitely recommend it for a spring half marathon. It's a little earlier in the season, so it's a good one to use as a tune-up race for a spring marathon or half marathon. It's also late enough, however, that you cold use it as a goal race. If you're looking for a spring half marathon with an easy-ish course, this is a good one.

Friday, December 23, 2016

Fargo Marathon and Half Marathon


Fargo Marathon and Half Marathon - May 20

Cost: The marathon is $85 before Dec. 31, and raises increments up to $100 by May 16. The half marathon is $65 by Dec. 31, and raises in increments up to $80 by May 16. 

Gear and food: I've been happy with the shirts for this race, and the finish line food has been good both years I've done the races.

Weather: In the two years I've done these races, the weather has been almost opposite. In 2015 the weather was almost perfect--cool at the start and throughout the race and overcast. In 2016 it was warm--not too bad for the half marathon, but tough conditions for those running the full marathon. Wind can be a factor in this one, but it wasn't in the last two years.

Course: One of my favorite parts of this race is that it starts and finishes in the Fargo Dome. This means you are warm at the start and don't need throwaway clothes. The course itself is nice and flat and goes through several college campuses and gives decent views of the area.

Crowd support: Though it's nothing like bigger city marathons, there's still decent crowd support. There are also quite a few bands along the course which is nice. If you have your own spectators it's pretty easy for them to see you along the course.

Of the dozen plus marathons I've run, the Fargo Marathon and Half Marathon is one was one of my favorites. There are a lot of big positives to this race, so if you're considering a spring marathon, the Fargo Marathon is a good one. There is also a half marathon distance. All in all this is a great race and I'd highly recommend it if you're looking for a spring marathon.

Tuesday, December 20, 2016

Christmas Gifts for Runners


Looking for a Christmas gift for a runner in your life? I could make a whole list for you, but I'll just give you a few suggestions. While most of my suggestions are safe bets, be aware that some runners are very particular. I'll give some ideas of how to get around that in my recommendations.

Socks: The classic groaner gift for kids, runners will actually enjoy socks--here's the caveat for particular runners: They may like only a certain type of socks. That might mean a brand, a level of cushion, or a length (no-show or ankle). Still, most runners aren't extremely picky, and would probably use a sock that's a bit different from what they have. It would, however, pay off to find out what your runner likes.

Technical Shirt: This one's probably a surer bet than socks. Most of my tech shirts are from races, so I pretty much wear what I get. I don't know a lot of runners who are real particular. Just make sure to get a shirt that doesn't have cotton.

Shoes: These would be near the top of the price range as most running shoes are $90 or more. Make sure you know the exact brand and model your runner wears. Knowing just the brand isn't enough to get them the right shoe. You'll need to know the model as well.

Running Watch: This one could be hit or miss. Most runners use GPS watches, and they're pretty pricey.  If your runner already owns a GPS and are looking for a new one, it's probably a good idea to let her or him pick one on their own. If your runner has never owned a GPS watch and their just looking for something basic, some models can be found for less than $100.

Gift Card: Here's the safest bet. Get your runner a gift card to a local running store or an online retailer. A gift card may seem less personal, but your runner knows what she or he likes, and a gift card is usually appreciated.

If you're looking for more ideas, check out Gift Guides for Runners from Runner's World. It contains several lists, including thirty running gifts for less than thirty dollars.

Run well.

Saturday, December 17, 2016

Treadmills


It's that time of the year again--running on treadmills. Though I got out a couple times this past week, Friday night was a bust. I was planning on running six miles, but the snow on the sidewalks was too deep. I only ended up running three and a half miles.

Though I'd prefer not, treadmills are sometimes the best option in the Midwestern winters. You can almost always dress warm enough to run in the cold, but running in snow deeper than an inch or so is pretty difficult. Snow kept me inside five of seven days this week, four days on the treadmill and one on an indoor track.

The biggest complaint I have about treadmills is they are boring. Still, there are things you can do to mitigate the boredom. Many fitness centers have televisions built in to their treadmills or on the wall. I listen to audio books to take my mind off running in place for forty five minutes or more.

You can also do workouts on treadmills. Varying the pace and the incline on a treadmill can break the run up into smaller segments that can make the run more bearable. Read "Four Great Treadmill Workouts" from Runner's World for some workout ideas.

Run well.

Friday, December 16, 2016

Fred Kurz 10 Mile


Fred Kurz 10 Mile - TBA

Cost: $10 MDRA member, $20 nonmember

Gear and food: Another bare bones race, but there are awards (MDRA gear) for age groups along with food at the end.

Weather: A mid-spring race, the temperature is usually good for racing, but Minnesota weather is unpredictable this time of year.

Aid stations: I've only done this one once, and I can't remember if there was an aid station. I can't find information about aid stations on the website.

Course: Flat and fast, most of it on the Luce Line trail, a nice surface of granular clay. The scenery is also decent, running through wetlands and along a couple of lakes.

Crowd support: None along the course other than the occasional encouragement from other trail users.

This one is an interesting race. You send in a few race times, and the organizers estimate your finish time and give you a start time. The idea is that all runners finish around the same time, and it's also fun to try and beat your estimated time.

I think this one is a great race. The course is flat and fast which makes for a PR course, and the uniqueness of the handicapped start makes for a fun event. I'd highly recommend this one.

Thursday, December 15, 2016

Intense Exercise

In previous posts I've mentioned the benefits of exercise, as well as setting goals about exercise. While I still think 20 minutes is a good minimum to aim for, there is some research to support the benefits of shorter bouts of exercise ranging from seven to thirty minutes.

If you feel really crunched for time or 20 minutes of exercise seems like too much, you do have another option: intense interval training. Here's a seven minute workout from the New York Times:



The trendy new interval workouts are called high intensity interval training, or HIIT. This type of exercise means doing an intense interval of exercise followed by a rest interval. Research on the benefits of this exercise includes improved cardiovascular fitness and blood glucose control.

Though HIIT can be beneficial, as of now there is not consistent evidence that HIIT is superior to longer periods of moderate exercise. So, while I would still recommend 20 minutes or more of moderate exercise, those who feel that's too long or are really on a time crunch could benefit from HIIT training.

Read more about the potential benefits of HIIT Training in this article from NPR.

The best takeaway from the above article and from my own experience is: the best exercise is one you relatively enjoy and can stay committed to.

If you're interested in trying out some HIIT, here a a couple you could try:


Run well.

Saturday, December 10, 2016

Winter Training


The dreaded "W" word is upon us in Minnesota. The change in weather means training in cold, snow, and ice -- at least it does for my Midwestern readers. The temperature was 4 degrees on my eleven mile run this morning.

However, just because it's cold doesn't mean you have to abandon your outdoor training. There's lots you can do to have a successful winter of training and maintaining or even improving your fitness. Here's some tips to make winter running successful (and maybe even enjoyable):

Dress for Success
Some essentials here are warm socks, gloves, long sleeve tech shirts, and a windbreaker. If you're going to run in very cold weather, a face covering of some sort is helpful. Make sure you avoid anything cotton. Runner's World has a nice tool to help you decide "What to Wear" based on the temperature and conditions.

Traction for Your Shoes
If you're looking for cheap, effective traction, trying turning some of your older running shoes into screw shoes. Detailed instructions can be found here, and more information on screw shoes can be found here. There are also several other traction options that can be placed on your shoes, such as Yaktrax Run. I find screw shoes work best on packed, shallow snow and ice, and Yaktrax work better on more powdery snow.

Lights and Reflective Gear
Winter means fewer daylight hours. With that in mind, it's good to have reflective gear and a headlamp. If you're running in a city with lots of streetlights, you're not going to need a real powerful headlamp. I mainly use mine to shine at cars in intersections so I know they can see me and won't roll into me through a stop sign. There are many options for reflective gear--hats, pants, jackets, or a reflective vest you can put on over your clothes all work well.

Start You Running Into the Wind
Try to start out the first part of your run going into the wind. It's a much more pleasant experience to be a little cold at the start of your run and finish with the wind at your back. Also, if you start with the wind you may get sweaty and warm, potentially making the run back a cold, miserable experience.

You can read more of my thoughts on winter training here, here, and here.


Wednesday, December 7, 2016

Get Lucky 7k, 14k, and Half Marathon


Get Lucky 7k, 14k and Half Marathon - March 11

I've done this race a few times and have been a spectator a couple of other times. The race isn't spectacular, but it is a good early season test of fitness.

Cost: TBA

Gear and food: Team Ortho is known for it's gear and most people like it. The downside for this one is that a "Get Lucky" sweatshirt's double entendre may not play well in all settings. Food at the end is average.

Weather: Generally cool, but Minnesota springs are inconsistent. There was one year with snow and ice. Another year was sunny an warm--especially difficult for an early season race after training in cold and cool weather.

Course: There's not information on the course as of this writing. The course has been changed several times, though it usually contains several rolling hills.

Crowd support: Not a whole lot along the course, but a decent crowd at the finish.


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