Costume Party Run Best Band Contest!

You came, you dressed up, you ran.  What makes running 13.1 miles in costume just a tad bit easier?  Having great bands along the way - and that we did!  Which band got your running shoes moving?  Which band kept you going and made you wanting more?  Cast your vote for the Best Band of the Costume Party Run!

Cast your vote using the survey at the right top of the page.  You can only choose one band so choose wisely!  Can't remember who was who?  Here are your choices:

Zephyris was most likely the reggae type band that you heard first.  They were groovin' right before the first parking lot loop.  Listen to them now.

Boondock Brothers rocked your socks off in the second parking lot loop.  Wish you could hear them again?  You can by clicking here!

Ghost in Pocket picked you up and sang you home to the finish line.  They were the last band you saw before you headed down the home stretch.  Jog (get it?  ha, ha) your memory by listening to one of their songs.

King Legend were heard loud and clear up and down Friars Road.  They had a lot of road to cover and they did it well with their rockin' tunes!  Does this sound familiar?

Now that you have relived all the great music entertainment from the Costume Party Run, it is time to cast your vote for your personal favorite!  Don't wait - the contest ends Sunday, July 14th and noon.

Costume Party Run: Preparing For the Biggest Bling of Your Life

The moment you have been waiting for is just days away. Costumes, comedy, craziness, and the BIGGEST BLING around is waiting for you. Are you ready?

 

By now you should have completed your longest “long run."   Continue with your regular running program but there is no point in trying to squeeze in one last long run.  Your body will not benefit much and it will cause more stress on your body the necessary.  You have trained, gotten those miles in, and now it is time to relax! This week should be all about winding down and saving your energy for the big event. With the summer heat, is it crucial that you don't over do it. 

 

Do some mental preparations this week as well.  Start chanting your mantra, get those tunes on your iPod and keep that goal in mind. Be sure to look over the course and all of the race day details so that the day before and morning of can be spent stress free.

Carbohydrate intake should actually begin Wednesday or Thursday.  It is fun to carb load the day before but your body will benefit more if you start increasing your carbs days before the race and not the night before. Aim to increase your carbs by 60-70% and that doesn’t mean with beer which brings me to my next topic.

Keep your body hydrated.  This is one of the most important details especially with the summer heat. Drink plenty of water this week and try to avoid excess amounts of coffee, tea, and alcohol.  If you are planning on bringing a sport drink with you, experiment now so that you don’t have any upset tummy surprises on race day. 

 

Test run any of your new gear or apparel.  You have a costume, a new hat, hydration belt, etc. wear them during one of your easy runs this week.  You don’t want any surprises or wardrobe malfunctions while you are out on the course. If you don't want to go jogging around your neighborhood in your tights and cape (I don't blame you,) give it a test run on a treadmill.

Have a great week and try to contain your excitement for the big weekend!  We can't wait to see you in San Diego and look forward to giving you all the laughs, wackiness, and bling that you can handle.

 

Click here for final instructions.  

Summer Has Arrived - Be A Smart Runner

Summer is officially here! Summer has always been one of my favorite running seasons. The crisp, cool mornings and the balmy evenings make for great runs. With more daylight, it is easier to stay consistent with running without being confined to the gym or treadmill.

Runners are tough. I think the we are some of the toughest breed around. Most of us constantly push ourselves and our bodies. Whether our goal is to run a 5K, a marathon, or simply to stay fit, we are diligent and committed. I think the fact that running after a few days off can be miserable is part of why we push through. We therefore find ourselves trying to run through sickness, exhaustion, heat, and injury.

Cross-training can be fun and a great alternative to running! Walking, swimming, biking, and hiking can all be alternatives to running. All allow you to be outdoors and can offer the same cardio workout that running provides. Many of these alternatives are challenging and work other parts of your body. A stronger body all around, makes us better at running. Let's not forget that when injured or unable to run, there are other choices waiting for us. So mix it up and keep it that way. Continue to walk, swim and bike even when you can return to running. Your body will thank you for it.

Listen to your body! It is so common for us to push through discomfort and pain. When we feel pain, our body is trying to tell us something. Many of us have learned the lesson that when we ignore injury, we end up getting sidelined even longer. When feeling those nagging pains, put the running shoes aside and pick something else to do, or better yet, just rest!

For anyone who has been inured, it is humbling to get back out there after being sidelined for week or months. In fact, I am convinced that runners are so persistent with training because they know how difficult it can be to build up a strong running base. But running is not always the only option.

Be a smart runner and listen to yourself. A couple days rest is better than months on the sideline!

Celebrate National Running Day With Superhero Discounts

How will you be celebrating National Running Day on June 5th? Going on a long run?  Running with a family member?  How about signing up for some of the funnest races around!  Now is your chance to get a superhero discount! Can't decide which race to run?  May we suggest you run them all?

Costume Party Run - Do You Really Wear A Costume?

Check out for the Do's and Don'ts of the Costume Party Run. Is it really cool to dress up? See what Marshmallow Man thinks.

Costume Party Run...Hidden Hills?

Are you wondering if the course for the Costume Party Run is flat?  Hot Dog Man will tell you!

Different Running Surfaces - Train to Avoid Injury

Most of us log our running workouts on the pavement. Whether you run in your neighborhood, at a park, or along the beach, the majority of runners change their environment but stick to the roads. This shouldn't be your only training ground.  In fact, running on different surfaces will not only change the scenery but will change your workout and effort; a change that many of us need to keep from getting burned out.

This will also keep us healthier and injury free.  Running on other surfaces once or twice a week will give our legs a break from the pounding they get on the pavement. Pushing off on soft surfaces engages and strengthens more muscles which will lead to faster run times on the road.  And I will do anything for a PR, won't you?

Here are some ways to change up your running workout:

Grass
Compared to running on asphalt,running on grass produces 17% less pressure on your feet, according to a recent study in the Journal of Sports Sciences.  This is perfect for runners who are recovering from a distance event or from injury. This is also a great surface for runners who want to increase distance or intensity but still minimize injury.

Sand
Sand is unstable and, if you have ever tried it, not the easiest surface to run on.  This uneven surface is ideal for strengthening the muscles in your feet, legs, hips, and core.  Running in the sand can also power up the aerobic challenge and burn more calories, about 1.6 times more than road running.


Trails
Hitting the trails not only gives you a great running workout, but a mental one as well.  Not only will trail running strengthen those leg muscles from putting them in a varied range of movements due to the terrain, it will also keep you mentally alert.  Trails are not the place to put on your earphones and zone out on your run.  Focus is key as you watch out for rocks, roots, and fallen branches.

No matter what your running goal, changing terrain will support it. Whether you want to strengthen, reduce injury, increase your speed, or simply switch it up, taking a break from that pavement is the key!