Sarasota Runners

Boston Registration is Closed

2009-11-17T10:33:00.003-05:00

It's amazing that the 2010 Boston Marathon has reached it's limit of 25,0000 runners already! No more registrants will be taken and it looks like there will be no type of waiting list. I dont know if the race has ever filled up this quickly. For those who will make it to Boston in 2010, good luck in your training.

Sarasota Runners Help Special Olympics

2009-11-16T10:40:00.004-05:00

Sunday morning brought out runners from the Sarasota area to help raise money and awareness for the Special Olypmics by running in the 11th Special Olypmics 5K. Linda Driggs and her crew did an excellent job with putting on a fine race. The weather was clear and cool, perfect for race day. Overall mens winner was Michael Lamb with a time of 16:20. The women's winner was Kim Sheffield with a time of 19:06. Full race results. There was plenty of food and drink after the race including hotdogs and beer! Thanks for all that came out to race and support Special Olypmics.

Sarasota Runners Take On D.C.

2009-10-27T06:35:00.002-04:00

Over thirty runners from the Sarasota and Bradenton area participated in the Marine Corp Marathon (MCM) this past Sunday. The race is called "The People's Marathon" with over 30,000 runners. Weather was clear and cool, perfect for a marathon race. The course was lined with huge crowds cheering on the runners as they passed through some of the most interesting sights in D.C. Some of the noted runners from Sarasota included Kim Tocci, Dan Pollock, Donna D'Agostino, Fred Fiala, Pat and Kerbe Jones, Charlie Scott, Peg Seaul, Teresa Kreger , and the Bright Family. Full searchable results can be found here. Congratulations to all the runners.

Sarasota Runners on the Run

2009-10-20T13:12:00.004-04:00

Sarasota runners are going to be out and about these next couple of weeks. This coming weekend there is a group heading to our nation's capitol to run the awesome Marine Corp Marathon. This a favorite race for many reasons. Running around the monuments, White House, Capitol building, Pentagon, and along the Mall is such a moving experience. The weather is typically great for running a marathon, cool and clear. And then you have the great restaurants and sightseeing. The following week there is the ever popular New York City Marathon. With over 45,000 runners, this is one huge event! Again a favorite of many runners because of the course, sightseeing and the other attractions that NYC has to offer. Weather is unpredictable but many deal with the conditions the best they can. Finally, there is a group heading to the Florida panhandle to do the Florida Ironman in Panama City. Not only will these athletes run a marathon but will also swim and bike. This is the full ironman and is the ultimate challenge to many triathletes. All of these athletes have trained hard and long during a very hot summer. Best of luck to everyone and I'll post results as they come available.

Sarasota Runners in Chicago

2009-10-14T09:41:00.003-04:00

Congratulations to Sarasota runners Shana Bickel and Deb Litz for completing the 2009 Chicago Marathon. It looks like the weather was chilly but much better running conditions than the hot humid days they trained here in Florida. Great job and look forward to see you out on the roads training for your next race.

Is it time for new shoes?

2009-09-08T09:33:00.003-04:00

Is it time for new shoes? This is a great question that most of us runners think about during our training. For some it's a matter of recording the date of the start of wearing a new pair of shoes and at a specified date (typically 3-4 months), the shoes are retired and a new pair are put to work. For others, it is a matter of keeping track of actual mileage. A good rule of thumb is 350-400 miles on a pair of shoes. Reach that time line and then new shoes. And then there are those who just wear out the shoes until injury or aches and pains show up. I would say the first two methods are the prefered methods. Avoid injury, avoid aches and pains and keep track of your shoe life.

Blazing New Trails

2009-07-20T21:52:00.005-04:00

One of the fun things of being a runner traveler is exploring new running routes. On a recent visit to Ft. Worth, Texas, I had the opportunity to run on the Trinity Trail. The trail runs along the Trinity River. It is a very busy trail with cyclist, runners, and walkers sharing the paved path. There is also a softer cinder type track that follows along most of the paved sections. There are alot of mile markings on the trail which could be confusing since they appear to be from different races or training routes. Luke's Locker, a local runner store, provides water and Powerade along the trail for their training groups and anyone else who needs some liquid. The weather was quite hot but the company of my running partner and exploring the new route made the run go easy.

Darn Sesamoid Pain!

2009-07-14T13:11:00.005-04:00

It's amazing how a tiny bone could cause such pain! Under the joint by the big toe are two small bones called sesamoid bones which act as pulleys for the tendons from the foot to the toe. Through repeated trauma i.e. running, jumping, dancing, high heeled shoes, one can develop inflammation to this area. The pain is typically dull and worse when putting weight on the area. During toeing off is when the most intense pain can be felt. With continued trauma to this area stress fractures of the bones may occur. Treatment requires ice, rest, avoid high heels shoes, protective padding and oral anti inflammatories. Seek medical help if no improvement in symptoms.

What a Difference a Week Makes

2009-07-13T08:02:00.006-04:00

Sarasota runners were treated Saturday with lower temperatures and humidity for their long runs. The past several weekends have been miserable trying to get those big miles in. With the "cooler" weather, the runners were able to get in those miles without getting totally drenched in sweat and not feeling so beat up. May the rest of the Saturday long runs be as nice.

It's not running but sure does help...

2009-07-10T09:44:00.003-04:00

Last night I did a spin class at the YMCA. The instructor was my buddy John and his class is always "fun". Fun being defined as sweating and getting a great workout. I like that I can get and keep my heartrate up for a good part of the hour long class without pounding my legs like I would do during speed/interval work on the road or track. John mixes up the workout with hills, speeds, in the saddle, out of saddle, jumps, etc. Actually, John is there for HIS workout and we are there to join in and keep up. If you are looking for a great workout with a fun twist, then head over to the Euclid YMCA some Thursday evening. Get there early, the class fills fast.

Could it get any hotter?

2009-06-22T08:00:00.007-04:00

The answer is I hope not. This weekend, Sarasota runners, were dealt some of the hottest temperatures to train in. Starting the morning run with temperatures in the low 80s is not fun. There was no breeze even at the Ringling Bridge. Add in there that some misguided individual stole the water cooler that Fleet Feet Sarasota provides and it makes for a tough morning of training. I think most runners kept a slower pace or cut back on their scheduled mileage. If this weekend is any indicator to what is to come for the rest of the summer, we all need to make sure to hydrate well during the week and to take in some extra electrolytes.

Tap House 5K

2009-06-15T07:53:00.005-04:00

Friday night brought several Sarasota runners to Oldsmar Florida for the first annual Tap House 5K Run. Oldsmar is located at the northern tip of Tampa Bay between Tampa and Clearwater. The race hosted over 1000 runners, each willing to brave the heat to get to that cold beer afterwards. Das boot (boot shape beer mug) was the reward to the top 30 men and 30 female finishers. The course was a well planned loop that brought the runners together between the one and two mile marks. The group from Sarasota (Dan, Alice, Kim, Rob, Peg, Teresa, Eric, Sharon) all did well on this fun Friday night.

Circus Hash in Full Swing in Sarasota

2009-06-09T07:32:00.008-04:00

Circus Hash House Harriers (CH3) is in full swing with the completion of the third hash run this past Sunday. The weather leading up to the run was rainy but that didn't keep all of the
Sarasota runners away. The trail was blessed by the newly appointed religious advisor, Charlie Scott aka Buzz or his new hash name, Tea Bag. The rain disappeared and a beautiful full rainbow was seen in the east, ON ON. The hare of the day was Connor Grooms who's birthday happen to be that day. He did an excellent job of making a challenging, fun course. Some dirt hills and muddy false trails were part of this birthday boys trail. Because of the rainy conditions some of the course markings were washed away but we managed to make it over to Fit to Run to circle up and have a drink. The ON IN was a straight shot back on paved and dirt trails. First time hasher, Kim did an excellent job of maneuvering the course, she was a good sport to be out there in the mud, rain and brush....and no poison ivy! Next hash will be June 24 at 6pm, starting in Payne Park. Go to the website http://www.circushash.com/ for more information and updates. ON ON

More than a Tri, it was an Adventure!

2009-06-07T15:19:00.006-04:00

Saturday's Publix Family Fun Fitness Triathlon and Duathlon proved to be more than just your typical races for Sarasota runners, triathletes and duathletes . The gulf was churning so bad that the course buoys could not be set so the swim portion was canceled and replaced with a two mile beach run. Out over the gulf a front was moving in towards us. Rain and lightening hit as the first group of runners headed out on to the beach. Every 2 minutes another group took the risk of running with the bolts. The beach was wet and slippery. Between the hard rain and wind, the first leg of this event was a challenge. Back in the transition area, everyone was getting ready for a wet ride around Siesta Key. There was no way to avoid the standing water along the route. The last part of the race was the 5K beach run, out and back. The weather had settled by then and the beach was packed but there were holes to watch out for and some water to run through. The post race food was excellent. I think everyone had a good time with this adventure and thankfully there were no serious injuries due to the weather. Good job to all those who participated!

Sammy's Run

2009-05-23T11:09:00.005-04:00

What a great event! With over 700 runners/walkers the first annual Sammy Run was held at Oak Park School this fine Saturday morning in Sarasota. The event began with a one mile fun run/walk. There was a great group who participated in that part of the event. Runners, walkers and strollers were striding through the one mile before the main event. The 5k run was started with singing of our national anthem by Laura Bach, who knew she had such a great voice...bravo! Ricardo Lomas and his son Sammy lead the field. The course was designed well to run through the beautiful Bent Tree community. Great support along the course with many volunteers from Oak Park School. The after party was huge! Lots of food and drink. New Balance, Fit to Run and Fleet Feet displaying shoes and apparel. Maverick Bike was there too raffling off a bike. The awards presentation was very moving hearing Ricardo and Sue Lomas speak. These are two very special parents. Thanks to all the people who put on this great event and for all the volunteers who made the race fun and a success. Looking forward to next years Sammy' Run. Race results will be posted on the MTC website.

A Numbers Runner

2009-05-16T13:02:00.006-04:00

Again, another great Saturday to be running in Sarasota. Started the morning running with Linda Driggs. Linda is an exceptional runner who ran Boston a few weeks back. And she is one heck of a realtor. We were joined by Shana Bickel who came sprinting up to us. Made it to Hart's Landing and Linda decided to back off and run with her friend Dana. Shana and I took off over Ringling Bridge and headed for St. Armand Circle. Along the way we caught and passed Adam Bright ( he must have been tired from doing a 52 miler the other day). The rest of the run was a great pace, close to race pace. Shana is training for Chicago Marathon this fall and I can tell she will definitely have a good race. Thanks Shana for a great run today and good luck with your CPA tests.

Team Tony

2009-05-04T13:34:00.003-04:00

Be part of the adventure that Tony McEachern is doing. Go to www.teamtony.org to find out more how you can help Tony.

Hammering over Ringling Bridge

2009-05-03T07:42:00.007-04:00

This morning went for a great bike ride with my buddy Jody Hudgins. We started from Village Bike and headed up Longboat Key and back. The weather was near perfect on the way out but hit a head wind on our way back. Riding Longboat is a nice easy, flat ride with the two hills, Ringling Bridge and New Pass Bridge. Since we bike early, 5am, we avoid all the normal crazy traffic that can occur on that route. With the head wind, coming up New Pass wasn't too bad since it is a shorter span but going up Ringling...wow...what a climb. Jody just hammered up that hill like nothing. The guy is a beast on a bike. Puts his head down and just goes. In other words, he dropped me like a lead balloon. But getting to see the sunrise when at the apex of the climb was well worth getting dropped. Sarasota is such a great place to live, work and exercise!

Gentleman Runner

2009-04-29T20:56:00.004-04:00

For those who don't know it, Dan Pollock is a gentleman runner. Dan is recovering from running the Boston marathon and some outpatient surgery. But even during his recovery, Dan was able to make an appearance at the Irish Rover. It may have been that his "gentlemen" New York Yankees were playing that brought him there or maybe just hanging out with the rest of runners sharing tales. Being the gentleman that he is he greeted new runner, Joe to the group and introduced him to all the other fine runners present. Dan, you are very much appreciated and you are duly noted as a gentleman. Cheers!

Race to bring 17,000 runners to Miami on Thursday!

2009-04-29T15:34:00.002-04:00

I saw this headlines and thought what kind of run would bring out 17,000 people. It turns out that this is a 5K (3.1 miles) which is part a three run series, 2009 Mercedes-Benz Corporate Run. The first two races of the series were run in Ft. Lauderdale and West Palm Beach with 5,000 runners combined. The race starts around 6:45pm so the locals are advised to be ready for some significant traffic snarls. I guess the food and t shirt must be great to get that many people out for a 5K.

Circus Hash

2009-04-24T09:28:00.009-04:00

On May 9th, plan on attending the first hash run in Sarasota which is being put on by The Circus Hash House Harriers of Sarasota. The hash will begin at the Irish Rover Pub on Gateway Ave. More info on what hash runs are can be found on this link. It looks to be a lot of fun. Go to http://www.circushash.com/ for more info.

Boston Marathon Results: Sarasota Area Runners

2009-04-20T17:36:00.003-04:00

Here is the link search for runners in the Sarasota area who competed in the 113th running of the Boston Marathon. Everyone of of them needs to be congratulated for their efforts in doing this most prestigious race.

Sarasota Runners Off to Boston

2009-04-18T11:06:00.004-04:00

Quite a few of the runners from Sarasota are off to Boston to compete in the 113th Boston Marathon on Monday, April 20th. I know they have been training hard for this event and all should be ready to run the roads from Hopkinton to Boston. The weather seems to be holding with partly cloudy with low 40 and high 46. A little chilly for Floridians but they are strong runners and will do well. Good luck to all of our on Monday. I'll post results as they become available.

World Marathon Record Holder Has Bunion Surgery

2009-04-13T21:46:00.004-04:00

Paula Radcliffe the world marathon record-holder and the 2005 World Champion for 26.2 miles, had surgery three weeks ago in California to remove a bunion from her right foot. Dr. Amol Saxema was the podiatric surgeon who performed the procedure. The bunion may have caused all of her recent foot ailments, which in turn forced her to withdraw from the London Marathon on April 26. She was back on an exercise bike within five days and hopes soon to start running on an anti-gravity treadmill in Font Romeau, France, her home at high altitude in the Pyrenees. A spokesperson for Radcliffe submits "if things go well, the World Championships (in Berlin) are still an option. Obviously Paula has got to wait and see how things recover but that is what she would like to do." She added "whatever happens, hopefully she will be better for good. The surgeon is really positive about that."

Running with Great Grand Master

2009-04-11T12:56:00.004-04:00

Today was a humbling day on my run in Sarasota. I had the pleasure of starting my run with Mary Murphy. Mary is an excellent runner who has competed in all 15 Disney Marathons. She's looking to #16 in 2010. Along with training for marathons, Mary is also training for triathlons this summer and fall. Good luck Mary! Then I got the opportunity to run with strong runner, Jim Julien for the middle part of the run. Jim is just days away from competing at the Boston Marathon with his brother Ted. We had a good strong 4 miles there. Good luck Jimbo! After leaving Jim, I caught up with George Pothier. George was moving pretty good so I thought I'd run along with him. At one point he asked me what our pace was and I checked my Garmin and told him 7:35. George picked up the pace at that point. So we went along for a few miles and I just couldn't keep up at that pace so I let George go on and I backed down a little. The humbling part of this run is that George Pothier is 72 years old! The man dusted me and smiled as he did it. George has recently run a 3:30 marathon and is planning on doing Nashville in a couple of weeks. Good luck to you George on your next PR.

Show Review: Adidas Supernova Glide

2009-04-08T16:59:00.004-04:00

Time for new shoes since my last pair of Mizunos have finally worn out. They did me well. I've always been a fan of Adidas so I went for the updated version of the Supernova Cushion to the Supernova Glide. The information on this shoe from Adidas states, " The acclaimed Supernova® Cushion is reborn, designed specifically for men's feet and stride for an even smoother ride. You can rely on the same amazing cushioning and intelligent ForMotion® heel design in the men's adidas Supernova Glide. 11.4 ounces". The fit and feel are really nice. I hoping to get few miles in tomorrow to see how they perform. The shoe is designed for a neutral foot but with an orthotic I would say that a mild to moderate pronator could use it. More info as I wear them out.

Mote Turtle Run

2009-04-02T09:14:00.004-04:00

One of Sarasota's favorite runs is coming this Sat, "22nd Annual Run for the Turtles" 5K Run and a 1 mile fun run/walk on beautiful Siesta Key Beach. The race starts at 7:30am. This race is part of the MTC/New Balance racing series so you want to make sure you sign up and run to get those race points. For more information got to link. Have a great race.

Cool Running

2009-04-02T05:59:00.002-04:00

The plan was to run 6 miles this AM easy. Alarm went off at 4:30am, I know it's early but you have to do what you have to do to get in the miles. When I got outside, it was a moonless sky and foggy. The roads I run on don't have any street lights so it gets a little scary at times especially with fog and dark sky. I took off easy because that was the plan...easy run. Along the way, I say 6 deer at the roadside. They stayed motionless as I passed. A little further down the road, I passed some horses resting. So far a pretty cool run..fog, deer and horses. I made the turn to a long 2 mile stretch and a rooster crowed! I must have woke him up! The easy run..that was the plan...continued through the fog and dark. On the way back, I heard some rustling in the bushes, must have been squirrels or opossum or even armadillo. A little scary but on I went on my easy run. As I approached the house, it was still foggy and dark but I had accomplished my plan, an easy 6 miler.

Springfest Results

2009-03-30T08:13:00.003-04:00

The day was windy and humid for the 3rd annual Springfest 12K/5K race. This course goes through several neighborhoods in Palmer Ranch with a stretch on the Legacy Trail. Both the 12K and 5K runners start at the same time. Overall 5k winner was David Tomchinsky with a time of 17:03. Overall female in the 5K was Sarah Milles with a time of 20:17. For the 12K race overall male Ricardo Lomas 42:14 and overal female Rachel Chambers 47:53. For full results of each race click links. 12K results 5K results.

Sarasota Runners: One running across the state vs 12K run

2009-03-27T10:38:00.004-04:00

My partner Jeff Spiegel is participating in a race across Florida starting today. He is part of a twelve man team that is starting in Jensen Beach and finishing in Ft. Myers. Each runner will do a part of the course with the distance varying. Some runners will do a mile or two and the next four to five. They will be followed by a support van. It will be interesting to hear his stories of this adventure. Also this weekend, is the Springfest 12K in Palmer Ranch. I'll be participating in that event. Not quite the adventure as Jeff but it will be fun. I will keep you posted of results of both events.

Official Results

2009-03-21T22:32:00.005-04:00

2009 National MarathonResults:
Ed Reid 3:02:44 5th age group
Joni Reid 3:38:00 9th age group

Half Marathon Results
Rob Frimmel 1:37:42 25th age group

Sarasota Runners in DC

2009-03-21T09:22:00.004-04:00

Who would think with over 8000 registered runners, you would see someone from your hometown? I ran into Ed and Joni Reed at the start of the National Marathon and Half Marathon. Both were doing the full marathon while visiting Joni's relatives here in DC. Pretty cool to start the race with someone you know. The temperature at the start was just shy of 30 degrees. Chilly to say the least. The course was nice but it was definitely hill training today. There were some really long stretches of inclines and then the occasional downhill. Going past Howard University, the students were out in full force, high fiving and playing Michael Jackson, Thriller. Many of the other neighborhoods had residents out cheering us on. My unofficial time is 1:37:57. I'm not sure what my chip time will be but should be close to the clock time. If you are looking for a challenging, well organized race, this is the one for you.

Getting Ready for the National Half Marathon

2009-03-19T14:51:00.006-04:00

The National Marathon and Half Marathon are set for this Saturday in Washington, DC. This is the fourth annual event with some minor changes in the course. Not to be confused with the Marine Corp Marathon, the National starts at RFK stadium and heads out towards the mall past Congress, Washington Monument, White House, Lincoln Memorial and the rest of the streets of Washington. If you have never run around the monuments, then you are missing out on one exciting experience. Running in DC is definitely on of my favorite places to run. The weather is still iffy, not knowing whether it will rain or snow but I know it will be a chilly start with temperatures in the low 30s. For a runner from Sarasota, it is going to be cold but seeing the many moving sites, will definitely block that out.

Flying with Jimbo

2009-03-14T07:27:00.005-04:00

He goes by Jim, Jimmy and Jimbo but really he should be called just plain FAST! I got to run with Jim Julien this morning for the first part of my run. I'm not sure of the pace but I think Jim was wrong when he said 7:30, more like 6:30! Jim is a great runner here in Sarasota who demonstrates his fast foot work with ease. I'm glad he had a week were he wasn't feeling too good or the pace could have been faster. Actually, it was a great run and at the right pace. We were able to talk baseball, work and local politics. If Jim ever runs for city commission, he's got my support. Sarasota has a lot of great runners of all levels and Jim Julien is truly one of the greats. Thanks for the run Jim. Good Luck at Boston!

Hanging with Heidi and Bob

2009-03-10T20:46:00.006-04:00

Today was a real treat. I got to be interviewed by Heidi Godman, local anchor for WWSB channel 7. The topic was walking and running injuries with question and answer session on general foot problems. Heidi was great and made me feel very comfortable. Before the program started, I had the opportunity to talk with Bob Harrigan, chief meteorologist at WWSB. Bob is just getting back to running and completed the Sarasota Half Marathon a few weeks ago. I want to thank both of them for making my short time on television great. Link to interview.

Running in Sarasota on Saturday Morning

2009-03-07T09:58:00.008-05:00

What a way to start the day...running the streets of Sarasota. Today was great weather day, mid 50s at the start of the run with finishing temps in the low 60s. It was great running with my buddy John Letourneau. John is mostly into triathlons so it was a pleasure getting him out just for a run. I know he is waiting to get me out on the bike someday and teach me how to hammer along at 24mph. Running along Ringling Bridge and Lido Key were spectacular. The sunrise was beautiful. It is truly a great place to run and live.

Gasprilla Marathon and Half Results- Sarasota Runners

2009-03-01T18:15:00.003-05:00

Today's weather was much different than yesterdays. The marathoners and half marathoners were treated to windy cool weather with some rain. Sarasota runners did well despite the conditions. Congratulations to all of those brave souls. Here is the link to searchable results.

Gasprilla Results- Sarasota Runners

2009-02-28T14:16:00.003-05:00

Under clear skies and mild temperatures, the 2009 Gasparilla Distance Classic was held today. Both the 15k and 5k races went off without a hitch. GDC does a spectacular job with the entire event. Many runners from Sarasota were in attendance. Full searchable results can be found here.

Gasparilla Weekend

2009-02-25T09:03:00.005-05:00

Sarasota runners are getting ready for this weekend's Gasparilla racing events. Starting Saturday morning, runners will compete in the 15K down Tampa's Bayshore Boulevard. This annual event is one most local runners look forward to. Following the 15K is the 5k run. On Sunday, the marathon and half marathon are run through the streets of downtown Tampa. The weather looks to be good, maybe a little warm so make sure you hydrate. One of the main attractions of the weekend is the huge runners expo at the convention center. Good time to check out new shoes and other runners gear. Hope everyone has a great race weekend.

Easy Energy: Article from Runner World

2009-02-23T08:03:00.002-05:00

By Clara Silverstein Runner's World

Energy bars, gels, and sports drinks are so convenient that it's hard to imagine life without them. Specially engineered for endurance athletes, these products deliver the right mix of nutrients in one tidy package. They taste good, too.Pity the poor runners, then, who can't take advantage of these easy energy options because they're plagued by food allergies or a finicky digestive system. (Or the unfortunate runner whose husband eats all the energy bars the night before her long run.) Are such runners doomed to bonk? Hardly. Everyday foods can pick you up when your energy levels are down. Your pantry, or at least the nearest mini-market, is filled with plenty of good options.The trick to finding suitable alternatives to bars and gels, nutritionists say, is to know what your body needs and to give everything a trial run (or several) before you rely on it to sustain you during a long effort."The goal is to consume 30 to 60 grams of easily digestible carbohydrates per hour on runs lasting longer than an hour," says Amy Jamieson-Petonic, R.D., manager of the Fairview Hospital Wellness Center in Cleveland. And, of course, those carbs must sit well with you, so be sure to experiment. What works for your running buddy may not work for you. During her two Boston Marathon runs, Barbara Ruhs, R.D., a nutrition consultant at Harvard University, re-fueled with orange slices, LifeSavers, and Fig Newtons. Ruhs recommends snacks that are as close to whole foods as possible so that you can avoid ingredients such as partially hydrogenated oils, high fructose corn syrup, and artificial dyes. Some of her other picks include dried fruit, graham crackers, and granola bars. Crumbly foods like graham crackers can be a challenge. But when packed in individual-serving plastic containers, especially those designed for children's lunch boxes or camping trips, they fit easily into a fanny pack.Joe Dwyer, one of the owners of the Running Wild specialty store in Coralville, Iowa, gets lots of questions from his customers about fueling up on the run. Energy bars and gels are, of course, his first recommendation. After those, he suggests saltines (especially in hot, humid weather) or small candies, such as Gummi Bears and Sweet Tarts. "They are easy to pack and can be consumed quickly," says Dwyer. Runner Abby Mitchell from Boston pins resealable plastic bags of jellybeans and Gummi Bears to her shorts during her marathons. "They give me a little burst of energy whenever I need it," she says.Scott Fisher, R.D., a sports nutritionist and director of the Active Training and Nutrition Center in Englewood, New Jersey, agrees that small candies make a good choice for people who can't tolerate solid food, yet still need a quick source of simple carbohydrates."Sucking on hard candy during a long run or marathon can be a nice alternative to energy gels," Fisher says. Another readily available alternative is honey. "It's a great, fast-acting carbohydrate. Carried in those little condiment packets, honey is easy and effective."Sports drinks, which rehydrate runners while also delivering carbohydrates and electrolytes, are more easily tolerated and more difficult to substitute. Their formula depends on a specific concentration of carbohydrates, ideally between four and eight percent. "When you go above that percentage with sodas or fruit juice, it can lead to stomach upset," says Jamieson-Petonic.Fisher recommends experimenting with different brands of sports drinks, and trying small amounts over a long period of time. "Tolerance typically improves with continued use," says Fisher. Or you can try mixing up your own substitute. Ruhs suggests adding one half cup of orange juice (which contains the electrolyte potassium) and a pinch of salt (sodium) to four cups of water. Before you start stuffing the pockets of your running shorts with snacks, be realistic about your needs. "If you're adequately fueled and hydrated before a short workout, say a three- to four-miler, you shouldn't need anything else during the run," says Fisher. But if you're planning to run for more than an hour, you'll likely perform better with the energy boost from a sports drink or snack. And if you live with someone who's always eating all the energy bars, just don't tell him where you stash the Fig Newtons and Sweet Tarts.Bake Your OwnHave an oven? That's all you need to enjoy a new kind of energy bar. The San Francisco Bay Area company Matisse & Jack's has introduced a homemade energy bar mix. Available in two flavors (Cranberry Discovery and Chocolate Amazon), the mixes contain high-quality ingredients such as organic oats, dried fruit, and organic flax seed, and can be prepared in a variety of ways according to your dietary needs dairy-free, lower sugar, or an energy-cookie variety. Just stir in a couple wet ingredients and bake. We loved the oven-fresh taste.
Carb Count
These energizing foods can help you reach the goal of consuming 30 to 60 grams of carbohydrates per hour during runs lasting longer than an hour.

Stubby toes are custom-made for running

2009-02-22T07:38:00.007-05:00

I saw this article and thought it was quite interesting. Here is the link to the article which was printed in The Times of India. Something to think about over the day. Check out your toes and see if they are stubby.

New York City...the town that never sleeps..

2009-02-19T06:24:00.005-05:00

Today is the first day to register for lottery for the ING New York City Marathon. Beginning at noon you can register online. Being a lottery race you aren't too sure about your acceptance but there are several ways to guarantee a slot for this year's race. Run for a charity. Many worthwhile charities have slots available for this race. A great way to race money for a good cause and also to be able to run the streets of NYC. Another way is to miss making the lottery three years in a row. So on your fourth registration you are in. If you happen to be a member of NYRR and raced nine of their races you can get a guaranteed entry. For those hearty runners, who have run 15 NYC marathons in a row, you get to run another one without worry of the lottery. And finally there are qualifying times listed on the web site which can get you into the race. The race is scheduled for Nov 1, Halloween weekend. Should be a great weekend to be in NYC and run the race.

"Once A Runner"

2009-02-18T08:41:00.006-05:00

The classic novel, Once a Runner, by John L. Parker is going to be available starting April 7, 2009. The book has been out of print for some time and copies have been selling used for over $40 and up. I found it on amazon.com for just over $16 new, hard cover edition, pre-order pricing. Don't miss out on owning a copy of this great story of running. A must for every runner.

Sarasota Marathon and Half Marathon Results

2009-02-16T06:23:00.008-05:00

The field of over 2500 runners took to the line in the 4th Sarasota Grouper Marathon and Half Marathon on Sunday. The weather was not ideal with temperatures in the 60s and high humidity. But even with those conditions, local marathoners Tom Trealout and Mike Mollod, and Rob Kohnen finished one, two, three overall in the marathon. Dot Martin of Montpellier, Maine was first overall female in the marathon. For the half marathon, Cody Angell of NC took first overall mens and Sheri Peirs of Falmouth, ME taking first overall female. Other notables: Mackenzie Jones' Galloway group PR'd or finished their first marathon, Fred Fiala took second in his age group (marathon), Felicia White PR'd in the half, Joni Reed and Ed Reed first in their age groups (marathon), and Linda Driggs (marathon), first in her age group. Full results are posted here. Congratulations to all the finishers.

Update on Swim Across Atlantic

2009-02-12T16:25:00.002-05:00

It appears that Jennifer Figge did not swim across the entire Atlantic Ocean. Reports show that it would be impossible for her to complete the swim in the time that she stated. More info I'm sure will be forthcoming on this story.

Pre Planning Sarasota Marathon

2009-02-12T08:51:00.005-05:00

Time is winding down to the start of the Sarasota Marathon. So now is the time to get those last few things in order to make the race a success. First, make sure you are hydrating. Saturday is not the time to do it. Sipping water throughout the next few days will pay big on race day. Temperatures are to be in the low 60s at start and it could be humid so prepare. Next make sure to be eating well. The meals that you eat today and through lunch Sat will be the most helpful. Waiting until dinner on Saturday for your carb load will not be sufficient. Rest is very important. So now is the time to get some good sleep because you will be to anxious to sleep well the night before the race. Make sure you set out the clothes you will be wearing the day of the race. Now is not the time to start wearing new shorts, shirt, socks or shoes. Stick with what you have been doing during your training. All your hardwork will pay off race day if you stick to the plan.

New Women's Indoor 5K Record

2009-02-10T06:21:00.006-05:00

14:47.618 ! Shalane Flanagan of Boston broke the women's indoor 5K record on Saturday. She is the current record holding in the 3000m indoor, 5000m outdoor and 10,000m outdoor. Congratulations to Shalane.

Full Moon Rising

2009-02-09T20:06:00.005-05:00

I needed to make a choice, do I do the housework, make dinner, etc. or do I go for that run that I had been wanting to do all day? The right choice was made when I picked the run. The weather was perfect with temperatures in the upper 60s with a light breeze. With the sun setting in the west, a full moon was rising in the east. The pace was quick but not too hard. It was a great time to relax and unwind from the day. Time to get the junk out of my head. Time to reflect on the happenings of the day and the plans for upcoming days. The time went quick as the moon continued to rise. I made it home safely and the house work was still waiting on me. But with an improved mental attitude the work will go quick.

Scrub Jay 5K

2009-02-09T06:15:00.008-05:00

Saturday brought the second race in the MTC/New Balance Race Series, the Scrub Jay 5K. Held in beautiful Oscar Scherer Park in Osprey, the 5K course was mostly trail running. The first half mile was pavement and then you ventured out into the trails. Soft sand provided some challenge but for the most part the course was in good shape. The looping course was well marked with one and two mile split timers. The Boy Scouts were even out at just past 1.5 miles with water. The finish involved running over a short wooden bridge and then a quick sprint to the finish line. Plenty of spectators were around to cheer you on as you were heading towards the finish. Jim Julian, race director, projected over 400 runners participated in the race. Jim and his crew did an excellent job putting on this event. Race results and photos are linked here. Next race in the series is Springfest 12k on March 28 and you can register at Active.com.

56-year-old Woman Swims Across Atlantic Ocean

2009-02-08T07:50:00.004-05:00

Jennifer Figge of Aspen, Colorado became the first female to swim across the Atlantic Ocean. She started on January 12, 2009 off the coast of Africa. Battling waves up to 30 feet she made the trip in just under a month, arriving on the beach in Trinadad. It is reported that she did stop for breaks at night to eat and rest and was accompanied by a support crew who sailed along side her as she swam. She would swim as long as 8 hours a day during her journey. Quite the conquest! So doing laps in the pool or going for an open water swim off Siesta or Lido doesn't seem too bad now.

Dress Properly

2009-02-05T08:19:00.004-05:00

Who would think you would have to worry about dressing for the cold weather in Florida? With temperatures below freezing and add windchill, you better dress right for that run. Layering is the best way to go. Wear several light layers will provide protection from the cold and you can always remove a layer if you start to warm up. Using clothing that will wick away moisture is the best. Even though it is freezing out there, you will still sweat and you need to get that sweat away from your body to keep you warm. You will lose most of your body heat through your head, so a hat or cap would be beneficial. Keeping those fingers from freezing by wearing gloves or mittens. If you dont have gloves, wear a pair of socks on your hands as mittens. On the colder days, wearing tights is a must but you can get by without tights on the more balmy days. Fortunately, these cold days are shortlived and we can get back to our regular running outfits.

2009 YMCA Super Bowl Triathlon

2009-02-01T11:45:00.007-05:00

What do you do on a chilly Super Bowl morning? Why not a triathlon? This was the 6th annual YMCA Super Bowl Tri. The Sarasota Sharks Tri Club have been putting on this fun event to encourage those who want to try a tri without having to do a bigger, more serious event. Don't get me wrong, this is a full fledged tri with a 400 yd swim, 12.2 mile bike and 2.2 mile run. The Sharks have done a great job in organizing the event so that the swim which is done in the pool (8 x50) starts with the fastest swimmers and then about every 10 secs another swimmer enters the pool. After swimming you head over to the transition area and hop on the bike for 12.2 miles of Palmer Ranch. The nice thing is that you can "legally" draft in this race. The bike is followed by a cross country type course around the property of the Evelyn Sadler YMCA. Post race food was provided. One of the highlights of this race is that the Shark members are out on the course encouraging you along the way. Race results were pending at the time of this post but a link will be added soon. Thanks to all of the Sarasota Sharks for putting on a great event. Link to results.

Shoe Review - Mizuno Inspire

2009-01-31T08:45:00.009-05:00

At 11.3 oz the Mizuno Inspire is a moderate control running shoe. It utilizes the SmoothRide Engineered, Composite Double Fan Wave to provide cushioning as well as control. When I first put the shoe on it felt unbelievable. I knew this was the shoe for me. After getting out on several runs, I knew this was the right match. The forefoot is wide and the heel snug. It has the right amount of cushion and control. I do wear my orthotics with the shoe but I think for someone with mild pronation, they would do well with just the standard insole. The mesh upper provides plenty of airflow to keep the toes cool. If you are looking for a lightweight, moderate control running shoe, consider the Mizuno Inspire. I want to thank the staff at Fleet Feet Sarasota for introducing me to this shoe and for getting a proper fit.

Rule of Thumb

2009-01-28T15:33:00.007-05:00

Here are a few simple tricks to use when getting new shoes to make sure you get proper fit. First, take out the insole from the shoe, place it on the ground and step on it. While standing on it take note that your toes are not coming off the end. Also make sure that your entire foot is sitting on top of the insole. Your outer part of the foot should not be hanging off, not even a sixteenth of an inch. So if you pass that test, put the insole back into the shoe and try on the shoe. Again, while standing have some one take their thumb and measure the tip of the shoe to the tip of your longest toe. There should be about a thumbs nail width between the tip of the shoe and the toe. Next using the thumb again, place it over the laces and the tongue of the shoe. Your thumb should fit within that area. If the lacing is too tight and there is not a space for your thumb then the shoe is too big or wide. If there is too much space on either side of the thumb then the shoe may be too small or narrow. These are quick easy to use guides to provide a better fit.

Ringling Bridge 4 mile Race Results

2009-01-26T09:32:00.003-05:00

Congratulations to all the runners who participated in this weekends Ringling Bridge Run. Over 1900 runners participated. Race Results. Ricardo Lomas had a blistering 22:05 to be the overall winner. My hero Ray Grills took first in his age group (90-94), way to go Ray! Elite triathlon racer Heather Golnick was first overall female with a time of 23:39. This was the first in the MTC/New Balance Sarasota Racing Series and it looks like there is a lot of good competition in all age groups. Next in the series is the Scrub Jay 5K in Oscar Scherer Park on Feb 7th. Here is the link to register.

MTC Awards Banquet

2009-01-26T06:24:00.003-05:00

It was a fabulous night for some of our local runners. Dave Burke, Dan Pollock and Candace Yeltsan each won much deserved awards. They have been extremely active in the Manasota Track Club doing everything from volunteering, equipment Czar and overall great people. Harriett Van Elburg and Felicia White put together one great banquet. The pink theme was evident throughout, nice hair Rita! Jazz Juvenocracy warmed up the crowd as they came into the Sara Bay Country Club, followed by a great meal by Chef Jim Morrison. The evening was topped off with dancing with the sounds of DJ Fitz. It was a great night to socialize with all your running friends.

Running with Deer

2009-01-24T07:48:00.005-05:00

So here it is, Saturday morning, it's cold and dark and I have to get going on my run. Oh, those first few miles were chilly. I could barely see the road with sun not quite out of bed yet. Well, I ran along, the miles getting easier as I started to warm up and the sun finally starting to shine. And then they appeared, two small Florida deer. They surprised me and I surprised them. I kept my pace and they joined in and ran along with me. How cool! Finally, the one took off and jumped a four foot fence with the grace of Olympic high jumper Amy Acuff . The other stopped as to say, that's enough of a a morning run for me. What turned out to be a dark cool morning, turned into a warm bright day.

Achilles Tendonitis Article from Active.com

2009-01-19T09:01:00.004-05:00

By Gale Bernhardt For Active.com
Q: Hi Gale, I'm currently a runner and an aspiring triathlete. I had a great running season last year, but unfortunately I now have chronic Achilles tendonitis. I was wondering if you have any miracle cures or exercises?
Thanks, D.K.

A: D.K., sorry to hear about your tendonitis. Achilles tendonitis is the inflammation of the tendon attaching your lower leg muscles to your heel bone. This inflammation causes the normally smooth gliding motion of the tendon to become painful.
Interestingly, people with tendonitis usually say the symptoms are worse after inactivity, such as first thing in the morning or after sitting for long periods of time. I will address possible treatments for tendonitis later in the column; but first I want to discuss possible root causes of the problem.
There are definite solutions to treating tendonitis; however if you don't determine what is causing this problem for you, it is likely to reappear. Here are some of the common causes: Overtraining: When eager athletes include too much volume, too much intensity, or too many hills in a training program, there can be problems such as tendonitis. Look back at your training before the problem developed to see if you had any sudden increases in training volume, hills or intensity. Also look back to see if you included intentional periods of rest into your training plan. Athletes that do not include periods of reduced volume and intensity, often have problems that begin with a "little stiffness" and build into a full-blown injury. Shoes: This category includes workout shoes and your everyday shoes. Several footware issues can cause injuries: Recent changes in any footwear can cause tendon issues. If you recently started wearing new work or daily wear shoes, they might be the cause. Some women experience Achilles aggravation when they wear high-heeled shoes for a good portion of the day and then switch to running shoes for workouts. New models of running shoes, even if they are the improved version of an old model, can cause problems. On the flip side, running shoes that are old can cause problems. Shoes that have too many miles on them need to be replaced. If the shoe is broken down and no longer supporting your foot, an injury can creep up. Running shoes that are not appropriate for your foot can be an issue. You want a shoe designed for your foot-strike pattern and your particular running needs. (A lightweight race shoe is not a good training shoe. If you overpronate, there are shoes designed to help that issue.) Feet: Your particular foot anatomy may require that you have orthotics. This is an issue that needs the attention of a foot doctor that has experience working with athletes or a specialist in a sports medicine clinic.
Overtraining, shoe issues and biomechanical issues are the most common causes of Achilles tendonitis. You don't want to let this condition continue to be chronic because it can lead to small tears, weakening your tendon. Weak tendons are susceptible to rupture.

How can you get rid of tendonitis? The first step is to make an appointment with a knowledgeable doctor that can help you, preferably someone associated with a sports medicine clinic. Your primary care physician can give you a referral. Your medical expert will help you sort out the cause of the problem and help you eliminate the pain so you can be active again.

Some of the potential solutions may include:
Rest—Reducing or eliminating some of your training.
Ice—Icing the injured area to help reduce the inflammation.
Eliminating Troublesome Footwear—If you are wearing a shoe or a boot with a substantial heal all day long, you may need to give it up.
Anti-Inflammatory Medications—Over-the-counter or prescription anti-inflammatory medications get rid of the inflammation and the pain. Know that some people experience stomach issues when taking these medications.
Physical Therapy—This typically includes a stretching and strength training regimen. If you have been overdoing the training, some amount of rest or cross-training will be prescribed. Often, icing and anti-inflammatory medications are included in the physical therapy protocol. They may also use ultrasound or electrical stimulation in the treatment.

If you are uncertain about the advice of one medical expert, don't be afraid to get a second opinion. The sooner you seek some professional help, the faster you will be back on the road and pain free.

Sharing with Speedy

2009-01-15T05:53:00.005-05:00

My friend Speedy and I have something we share other than love of running...Morton's Neuroma. A Morton's Neuroma is when the nerve between the toes and metatarsals gets injured and causes pain. From the injury, the sheath covering the nerve swells, increasing the pressure on the nerve. Injury happens from shoes that are tight, putting pressure on the nerve, or running and pounding on the nerve, or even stepping on a rock, irritating the nerve. Pain starts with some mild discomfort which can advance to burning, tingling and numbness. Pain can shoot into the toes or up the foot and the leg. Most people state that it feels like they are stepping on a rock in their shoe or that it feels like their sock is creased. This condition can be quite a nuisance causing the runner to reduce pace, change running gait or even stop running. Treatment can be as simple as wearing wider running shoes. I have found that using a metatarsal pad helps off load the pressure on the nerve. Ice and light massage also helps. Sometimes with stubborn cases, injection of steroid and physical therapy such as ultrasound and electric stimulation are used. Custom orthotics with metatarsal pads are beneficial in healing and preventing future problems. Unfortunately, not everyone gets relieve from conservative care and undergo surgery to remove or decompress the nerve.

Goofy Doctor

2009-01-13T08:20:00.006-05:00

Jeff Spiegel, Sarasota podiatrist, completed the Goofy challenge this weekend as part of the Disney Marathon Weekend. The Goofy Challenge involves the runner do a 1/2 marathon (13.1 miles) on Saturday and then a full marathon (26.2 miles) the next day. This is quite an accomplishment! Congratulations on finishing this challenge and now we know you are really Goofy.

Speedy and her sore toe

2009-01-01T06:43:00.004-05:00

I was talking to my friend, Speedy, and she told me about her sore second toe. It appears it happened during one of her great speed training runs. Her left second toe was sore, some redness and felt like she was going to lose the nail. I told her to come into the office so I could check it out and make sure it wasn't going to be a problem for any of her upcoming races. I had a suspicion it was your typical subungual hematoma. A subungual hematoma is just fluid usually blood under an injured toenail. Through repeated trauma to the nail from shoe pressure or even the sock pulling on the nail, the toenail will lift from it's nail bed. This lifting of the toenail will cause small blood vessels to break, filling the space between the toenail and nail bed with blood and fluid. The increased pressure from the fluid causes the pain and redness. You can feel your heart beating in the toe sometimes. Treatment is to remove the fluid which is easily done by your podiatrist. There are ways to punch a hole in the nail or open the skin at the tip of the nail to remove the fluid. The pressure is immediately reduce and the pain is gone. Keeping the injured toe clean and applying topical antibiotics such as triple antibiotic or Neosporin help to prevent infection. The nail will fall off eventually but a new one will follow behind it. Prevention from future problems include proper shoe length, keeping toenails trimmed, and making sure soaks are not too short. Speedy will recover and will be out there tearing up the roads. Good luck in your upcoming races.

Cramping in the Calf

2008-12-31T09:48:00.005-05:00

One of the worse feelings is waking up to a horrendous calf cramp. One minute you are sound asleep and the next you are screaming in pain. And the residual pain afterwards can be daunting. So what causes these cramps, what do you do to treat them, and how do we prevent them from coming back.
A cramp is when the muscle contracts forcefully and doesn't release. The chemicals involved in muscle contraction primarily include potassium, calcium and sodium. If these are "out of balance", cramping can occur. If you are dehydrated this also can cause cramping. Physical things like bedding that is heavy and constricting, wearing different heel heights (flats to heels to flats) throughout the day and increased exercise can contribute to cramping. So watching you fluid intake, increase you electrolytes and watch you shoe gear. Stretching and massage prior to bedtime to relax the muscle will also help.
Initial treatment is to get the muscle to relax. Using gentle stretching, massage, ice, heat, and antiflammatories will help. Continued treatment is about the same but make sure to increase you fluids and reduce activity is continued soreness to the muscle. Sometimes wearing a compression sleeve will help support the muscle while it heals. A diet rich in potassium and calcium will also help. Foods such as bananas, strawberries and baked potatoes will give you the potassium that you need.
Use of physical therapy modalities such as electric stimulation and ultrasound could be of benefit.
Seek medical help if continued cramping or residual pain.

10% Rule

2008-12-26T22:31:00.003-05:00

As many of you know, when training, you should only increase your weekly mileage no more then 10%. By doing this you reduce the risk of injury from over training. An example would be if you are running 30 miles/week, then you would add 3 miles to the total for the week. Increasing the mileage too quickly can result in muscle strains, stress fractures, and tendinitis. On a personal note, I increased my mileage greater then the 10%. I did have some tiredness but at this time no evidence of injury. Not a smart thing to do and I may have just gotten lucky.

Achilles Tendon Pain

2008-12-21T07:50:00.005-05:00

Runners and achilles tendon pain don't mix. When the achilles tendon starts to hurt and swell, it's time to back off and rest. The achilles tendon is a thick band of tissue connection your calf muscles to the heel bone. With repeated motion such as running, the achilles can get irritated leading to tears and rupture. Blood supply to the achilles tendon is low so any injury or irritation may take longer to heal. Best treatment is rest, ice, massage, and heel lifts. Now rest does not me 24/7 in bed, no activity. Incorporating cycling, swimming, weight training, stretching can keep you toned and active without hurting the achilles. You should also check your shoes for excess wear. Typically, old worn shoes will be the culprit but a newer stiff shoe will also aggrevate the problem. In some cases, physical therapy using electric stimulation and ultrasound help increase the blood flow and healing. Worst cases may require surgery.

Night Running Safety

2008-12-11T04:58:00.005-05:00

With the darkness of the winter nights upon us, safety becomes more of an issue. First, you should always have a partner to run with. Besides providing security, the companionship makes the run go much smoother. Second, wearing protective gear. Most shoes and running clothing have reflective material built into it so that you can be spotted easier. Additional use of reflective vest and/or flashing lights also provides increased chance that you will be seen. Third, run on well light routes. Try to find paths or sidewalks that provide enough light to avoid tripping over irregular spots along the way. Also, try to use routes that are familiar to you to avoid getting lost. Finally, if you cannot find some one to run with, let someone know that you are going running, where you plan to run and how long it will be. A quick call or text to let them know you are back safely would be appreciated. Night running can be fun but be safe.

Bridge Running

2008-12-04T21:18:00.003-05:00

I'm sure many of you appreciate the John Ringling Bridge not only for it's beauty but for the great workout it provides. Living at near sea level, to have this "mountain" to train on is quite awesome. I had the pleasure of putting a few miles on it today with Felicia White and Fred Fiala. The "mountain" not only increased my heart rate and breathing by it's incline and height but by it's beautiful surroundings.

Thanksgiving Day Pie Run

2008-11-27T10:46:00.005-05:00

What a great turn out for the annual MTC Thanksgiving Day Pie Run. Dave Siegwald and his volunteers did an excellent job. And the number of unwrapped toys that were collected was totally awesome. For those not familiar with this event, Dave sets the clock at 60 mins and then you guesstimate how long it will take you to run the 3.34 miles. As the clock tics down to your time you take off. First one to finish at 0:00 is the winner. This years winner was Adam Bright and followed by Bob Pearce. Both runners got their choice of pie. YUM. After the run there were many delicious foods available, supplied by the runners. What a great way to start the day. Thanks to all those who donated toys. There will be many happy smiling children this coming Christmas because of you.

Sarasota and Riverview XC Regions

2008-11-17T07:58:00.003-05:00

This weekend Sarasota Boys (Sota Boyz) cross country team took second place overall at Region 2 at Polk County. The team was lead by Jon Lanning with a time of 16:21:52 finishing 2nd overall. Full results . Riverview girls finished 5th overall with Taylor Stein leading the girls with a time of 20:40:66, 13th overall. Full results. Both teams will be moving on to States next weekend in Dade City. Good luck to both teams.

Congratulations Dr. Jeff

2008-11-17T07:44:00.009-05:00

I am so proud of my partner Jeff Spiegel for getting a PR this weekend at the Special Olympics 5K on Lido Beach. Jeff ran a 25:48! This an 8:18 pace which is about a minute faster than his last race at Bill's Beer Run. Jeff has been doing some speed work and it starting to show. Great job, keep up the hard work. That 4 hour marathon is in sight.

TOP 10 TIPS FOR RUNNERS

2008-11-13T15:02:00.001-05:00

Runners and injuries seem to go together like kids and dirt; you rarely have one without the other. In a recent survey, over 90% of runners reported missing a workout due to an injury within the last year. While injuries can result from traumatic events like tripping and falling, most running injuries are due to overuse. Bottom line, runners get hurt because they do too much, too soon, and often too fast. Luckily, by following a few easy tips, there are ways to avoid significant injuries or treat a minor injury before it becomes a nagging chronic problem. The following my top ten tricks of the trade to avoid prolonged down time and make your running more injury free.

Tip #1: Do not increase your mileage by more than 10% per week. The body grows stronger if it is stressed in small increments, but starts to break down if it is stressed too much. Studies show that increasing your mileage by no more than 10% per week will help you grow stronger without breaking you down. Avoid increasing duration and pace at the same time.

Tip #2: Always follow a hard workout with an easy one. The body’s like a cell phone. If you continue to use it without recharging, it will eventually wear down. By incorporating easy workouts or cross training into your program, you’ll allow your body a chance to rest and repair itself.

Tip#3: Add strength training to your workouts. Strength training is usually absent from most training programs, but cross training with weights is the only component that has been proven to reduce running injuries. Proper strength training can help you overcome muscle imbalances that lead to injury, as well as strengthen connective tissues that help support your joints.

Tip#4: Do regular self-checks. Tune into what your body is telling you. How do your muscles and joints feel? How does your breathing and heart rate feel? Are you straining to keep up your pace? Anything that doesn’t feel the same may be an early sign of overuse. Keep a training log of not only your mileage, but how you feel during and after each workout. Fatigue over a period of a few days is a huge red flag that your body is trying to tell you something.

Tip#5: Respond to pain immediately. If you experience pain during or after a workout, follow the rule of R-I-C-E (rest-ice-compression-elevation). Use an ice massage or cold pack for 10-15 minutes every 4-6 hours to relieve inflammation and swelling. Elevation is also quite helpful in the first 48 hours. Apply a compressive wrap and hang out on the couch for a few hours and rest. After 48-72 hours, if the inflammation has subsided, apply heat to help promote healing.

Tip#6: Do not take pain-relief medication to finish a workout! Non-prescription anti-inflammatory medications can reduce inflammation and pain, but they do not speed healing. Taking anti-inflammatories prior to a workout may decrease your discomfort and allow you to finish a workout, but they also allow you to overstress already damaged tissue. This can prolong the healing process. Pain is a sign you should not ignore!

Tip#7: Choose relative rest over inactivity. Active rest, or easy exercise, is better than inactivity because it stimulates blood flow and promotes healing. If slow running is painless, but picking up the pace is painful, then stick to slow running until you feel better. Or do other activities, like swimming, cycling, or aqua running until you can run pain-free.

Tip#8: Don’t wait too long to seek professional help. If your pain does not respond to a week of R-I-C-E and cutting mileage by at least 50%, see a sportsmedicine specialist. Not only can a professional help you diagnose and treat the condition, but they may also help you determine and biomechanical abnormalities that can lead to recurring injuries.

Tip#9: Try to maintain a positive attitude. You immune system fights injuries with a complex army of nutrients and special cells. But, you immune system doesn’t work alone. Your mind also has a voice in what goes on. Attitudes and feelings are organized in your brain to communicate with your immune system with chemical messengers. A positive attitude can go a along way to help speed healing.

Tip#10: Ease back into your regular training program. Remember, too much, too soon, too fast is what hurt you in the first place. It’s tempting to jump right back in where you left off, but your injured tissue may not be fully recovered. It’s during the first few weeks back that most runners get re-injured. Use the 10% rule to ease back into mileage….