The Daily Mission - Sharing experiences, stories for success in running - Sharing the love!

What is daily mile?

Dailymile.com has been an incredible community of runners and athletes that I am so happy that I discovered.  It is a place you can post your workouts and keep track of your mileage and efforts, and gear and more!  But more importantly it is a place where you can have "virtual" friends with your same interests, your drive and support you toward your athletic goals and races.  I have truly enjoyed meeting people here online, not knowing if I would ever meet them in person, but getting and giving advice and karma and sharing my love for the sport of running. I love the groups I have joined and the karma I receive from the other athletes out there.  I check in every morning before heading out on the roads for all the added inspiration!

On "DM" (dailymile) they have a mission question every day.  Now and then I participate and share my stories and advice.  This is a collection of my notes and favorite answers to the mission question --- a sort of interview with myself...  :) So here it is!

How do you get yourself out of bed on the days that you don't want to the most? 
1. The dog - my 10 year old "puppy" yellow lab Oakley
2. The scale - it hasn't gone down lately - THANKS to Christmas cookies!
3. Mileage total on DM for the week = OH YA!
4. Goals = I have a TON of them

If you could tell a younger version of yourself something you know now what would it be (running/biking/training related:)

I would tell myself that all things are possible, don't get discouraged with not being in the top 10 - keep training hard - and set goals for YOU - not someone else, or someone's ideal of who you should be. You never know when your day may come and your goals realized beyond belief. Dream your own dreams, play your own game, thank others along the way and take advantage of every coach that offers you advice (whether you take their advice to heart or not). Be gracious and celebrate every victory in racing and training!

 Five years ago, were you a runner/cyclist/triathlete? If not, what do you think THAT person would have thought of this person?

Five years ago I was a runner/cyclist/triathlete and competing obsessively every weekend and year round.... I was in "therapy" with my running and it was my escape. I hit the roads hard and never was good enough for myself. I would never thought that I could give up any of the 3 disciplines of triathlon because it defined me. Who I am today is incredibly healthy, smart and balanced, in life and sports of all kinds. Although I am still pretty obsessed with running and trails, it is with a balance and positive attitude and for me, not an escape from reality. My cancer experience has taught me a lot about what running and athletics does for my psyche and well being and health as a whole and it isn't just my competitiveness that keeps me driven to do my best.

What is the first race you ever ran? What details do you remember most?

First race I truly remember was my first triathlon when I was a junior in college (1985). I cycled with my friend Glen and he put together a team. I was the only one he knew that was a good swimmer, but biking was truly my strength back then. On race day I swam my leg in the pool at Green Mountain College. It was a small race with only about 25 teams and some individuals. Glen went out on the bike and our runner "Warren Duty" (I have no idea where he is now) ---- didn't show. He was too hung over and I was making calls all over to find out he was still in bed. SO I ran! We fared well and all I could think was that I swam and ran and my fave is the bike! The next year I did the triathlon as an individual and won! 1st woman! There may have only been 5 woman, but still it made a lasting impression and I got some cool schwag! :) It's all history after that --- I was obsessed with triathlons, all three sports and LOVE to win! Just recently I reconnected with my friend Glen on facebook and he is as active as ever! I need to thank him again for getting me into racing! I love it.

What is the biggest sporting adventure you have ever undertaken?

That is tough remembering the 4 Ironmans that I competed in the 90's (my PR is a 11:51 - and I still remember floating and running a 3:51 marathon truly amazed at myself) :)). Then the CycloCross challenge --- riding a mountain bike in thick mud, running up hills with the bike on my shoulder and hurdling through the courses in Colorado were just amazing too. My new challenge - mountain running is truly my favorite and I can't wait to do my ultra in the fall...
BUT - the biggest adventure would have to be the "Sea to Summit" race I did about 5 years ago - Kayak 11 miles in the channel (watch out the current doesn't flip you over!) -- Bike 90 (ok it was 80 but I got lost --- rogue race -- markers were hard to read and I took a wrong turn---UGH) and then run 9 miles up the side trails, rocks, boulders to the top of Mt Washington where it was (I swear) 80 mph winds and sleet! I was on the brink of hypothermia, fighting with my ex-husband and lost my "support" person because she couldn't keep up with me on the ascent through the rocks. We finally found her (she wasn't too happy with me).

AND I was 2nd woman! 10 hours 36 min 24 sec (took me a while to find that flag at the top!)

Yay! Tough in so many aspects, but a true victory and incredible adventure in my books!


What race, anywhere in the world do you hope to complete one day?
Hawaii Ironman -- I came so close to qualifying in my twenties and have completed 4 ironmans, but still have this "crazing" to do Hawaii. Maybe someday.


If you could invite 1 person in the world on a run - who would that be and why? 
Ellen, Oprah, Regis, Jay Leno just for entertainment factor! : ) Or how about Paula Radcliffe, Joan Benoit, Deena Kastor, to get some real running tips and hear their experiences? :) OR Jeremy Camp, Taylor Swift, Rihanna, and Usher -- just because they come along every other day any way?! :)


How far do you drive to get to the starting point of most of your runs/swims/rides? 
Most all runs are out my door or where I am staying / visiting. I love discovering new territory but also love my familiar runs. I do drive to group runs (1-3 times a year) - but would ride my bike if possible. I have run to group runs, but then it gets to be a bit much! :) Depends on how desperate I am to get together with the group -- which is pretty desperate these days, since I don't have a regular running partner. Need to recruit my neighbors! :)


What is the most awkward thing you've done during a race?
Funny trying to think of awkward things that I have done during a race.... So here are the top ones. 
1. Flagged down a French Canadian couple on a motorcycle and begged them to borrow their phone so I could call some one - get directions and get back on course. 
2. Running into a store to buy a couple bananas and a chocolate bar because I was so darn hungry!  The people inside the store stepped aside and let me right up to the register.  I ran in place the whole time, so not to feel like I was taking a break! :)
3. Dying to go the bathroom as a woman is tough when there are not many port o potties - and searching for anything to hide behind in the city.... finally found a dumpster!  Whew!  :)

What do you say when people tell you your knees are going to give out one day from all the running/cycling/etc?

Do you tell a scholar that their brain will give out from thinking too much? :) I had ACL knee surgery in 2005 and 2 yrs later ran my PR marathon (3:05), 1/2 marathon (1:28) and was faster than ever in my forties. I tell them that the more you exercise your legs the stronger they are.... this coming from a avid, expert alpine skier & ski coach too. Life it too short to stay on the couch! :)

A lot of athletes tend to travel quite a bit. How many states (or countries) have you run, biked, or swam in?

I lived in Colorado for a while and love to travel to ski as well as every time I travel for work I run & swim... so that covers all states EXCEPT North Dakota, Montana, South Dakota, Michigan, Hawaii, Alaska, Mississippi, Alabama & Kentucky. 9 out of the 50 -- not so bad to have that on my bucket list... especially Hawaii! :)  The furthest away I have been is Washington state - and although I didn't race there, it was an amazing place to run!

What's your weakness? Shoes? Shirts? Gadgets? All of the above? 
Jackets (LOVE marathon jackets!) I know they give you a tech shirt, but the jacket really is such a statement. I am glad they are really cool looking too! I don't think I will ever do a marathon again without buying a jacket, even though after 27 marathons - I own 10 jackets and don't NEED another one. :) It it truly a point of pride that I love to wear - even for my own internal motivation.

Weakness #2 is gadgets - which is my friend Judy's fault when she introduced me to the Nike Plus, which I upgraded to the Garmin 405 - which I CAN'T live without and wear everyday. His name is Coach Gary. :) I love my GPS in the car too - her name is "Sarah" after the talking house in Eureka. :)

Shoes are a weakness too - but more out of necessity (I need shoes!) :) I hate to call these things weaknesses as they really give me strength! I love all my tech shirts for motivation too -- seems as though presto chango I am wonder woman and racing that race all over again. Sounds silly but it's true! 

 What is your limit on race entry fees? 

I would think this would vary depending on how many "big" races one does in a given year. I remember when I was doing a race every weekend and spending a TON of money.... especially on triathlon entry fees... which were all nearing $100 per race. I would do series that offered the "deal" for multiple entries (VT Sun) and loved that deal and the NETS as well. Marathon entry fees are crazy right now - nearing $200 per race and glad I have only 2-3 / year. I think that $200 a race is a LOT, but because it is a monumental life experience (marathon, World Championships for 1/2 ironman, Ironman etc.) Each of those "ultra" races are truly worth it in the end.

What was your first marathon & what did you wish you knew before running it?

 Montreal 1989 was my "first" - it's kind of like a first love or a first baby.... :) Very monumental for me. It was so incredible, I remember feeling so great for the first 18 miles and then hitting the wall, but not too bad. I ran a 3;35 and remember in the first 5 miles I was running so fast and smiling and talking to everyone! This guy told me I was crazy and I should slow down. The finish line food was vibrant! Fresh fruit piled high and cases and cases of Labatts Beer. : ) I was INCREDIBLY sore the next day, after dancing and going out to this bar drinking 100 proof Schnapps and watching this German Band play on a rotating bandstand. I remember it all like it was yesterday! :) Especially the fact that I could barely walk the next day (with a tad bit of a headache too - truly a lightweight!) :) I was so proud of my results for a first time marathon and qualifying for Boston! I was a rockstar in my book! What did I wish I knew.... to pace myself early as hard as it may be with all the excitement, a slower pace earlier helps to maintain the pace throughout. (still trying to learn that lesson to date.... LOL

Do you have a post-workout routine? 
My post work out routine varies a little, but I always walk to cool down, stretch (even if a quick stretch - I love the stretch after a run when my muscles are warmed up). I have some water and scope the fridge for what may be looking tasty at the time.... post workout shake of OJ, protein, Shaklee Performance, banana and strawberries (YUM!) --- and then post my workout on #dailymile, quickly check Twitter, Facebook and Farmville and then back to work! :)

What is your most favorite way to celebrate finishing a race? 

First of all A HUGE hug from my sweetie! Also a fabulous finisher photo as my husband mans the camera and gets some amazing shots to capture the moment. Rest & recoup & celebrate success!

 What was your most memorable moment of 2010? 

 My most memorable moment was the Chicago Marathon 10-10-10! Training through my cancer treatment and running a marathon 2/3 of the way through chemo was truly amazing (even for me!) :) I relish the memory and tell everyone who will listen about my trials, my challenge and then race day! Running in the Wonder Woman costume my sister made, alongside my new best friend Cara (in BatGirl costume also made by sis) -- running through CNS issues, cramping, and just sickness throughout to finish in a 3:57 was a true victory! :) My husband's support and love that day and always kept me strong and my focus never wavered from the goal to FINISH that marathon. The ACS DetermiNation support and colleagues, the Dream Team and just so much more that my blog "The Toughest Marathon of my Life" outlines gives the whole story. ( Looking back now - I feel it was such a high that the lows and lack of motivation, and tiredness are well deserved. :)

Being a runner - Do you have any secret ailment or handicap that no one would ever guess you have? Hmmm - not sure these are secret handicaps, but I had ACL reconstruction in 2005, but have come back stronger (I think because I didn't want it to be a handicap!) and recently I was diagnosed with cancer in July -- and although I pushed harder than ever with the Chicago marathon to beat those odds, it can be tough when your health is not 100%. But on the flip side, these things have made me push harder and run stronger in the end... and we shall see what this year has in store -- hope to meet all my goals in health & running!

What are your 2011 goals for running & racing?
(full list to follow next week - this is deserving of a blog post, but I am inspired)
1. Run 10 mi plus once a week - preferably a 1/2 marathon once a week!
2. Run my first Ultra (VT 50 Here I COME!)
3. Win my age group in a road race- anywhere, any distance - Random! :)
4. Do a triathlon (it has been a while - - not sure what distance)
5. Ride my bike more (once a week after the snow melts)
6. PR - any distance? This one will be TOUGH as my times in the past have been pretty fast (maybe the 10K, maybe 1/2 marathon?)
7. Complete trail races that I haven't competed in before (Seven Sisters)
8. Boston marathon! Goal: 3:15
9. NYC marathon! Goal: 3:15
10. 1500 miles for the year! A lot easier to track with DM! Yay!
11. 120 miles per month! Ditto (fell so short this month - it was a great push to have that goal!)
12. Run a race with my son Schuyler :)
13. Ride a century with my husband Steve. :)
14. Build in strength & core workouts to my routine
15. STRETCH & Yoga!

OK - that is it! I think that is enough - at least for now! 

Cheers for a great 2011!!  I are truly on the "road" to success! It is that positive attitude and daily strength that keeps me going?  How about you?  What keeps you going?

Thanks for stopping by -- please leave a comment - I love comments!

Boston Beat!

Sharing my newest playlist! 

I love music.... I love music when I run....  it truly helps those miles and helps me pick up the pace.
I try to pick songs that are upbeat and some that are motivational in words.  This is not a complete collection of powersongs like my VT City Mix, but none the less a great playlist. 

Tips to acquiring music:
New music Tuesdays - free on Tuesdays from Itunes,
Free at Starbucks whenever I can get it and then the
Occaisional Itunes gift card for Christmas
Stop & Shop deal where you buy $50 in tunes and get $10 on your groceries later....
Suggestions from friends

So here it is the list!   Hope you are enjoying some good music yourself and please share it with me!

Stretching - Tips for Runners

To stretch or not to stretch? Do you take the time? Do you do it on the run? Do you warm up and then stretch? I agree that being warmed up is the best time to stretch and dynamic stretching is great. In combination, a good stretch routine before your run, during (which is being dynamic and taking a pause once in a while training) - and after your run will indeed lessen your chance for injury.

Here are some of the searches and advice from the internet that I found helpful and go along with how I have been getting into a routine all these years training.

From Training Peaks (Hal Higdon) - Stretching and strengthening can minimize injury. The best time to stretch a muscle is after it is warmed up. Track runners typically jog a mile or two, then stretch or do calisthenic exercises before beginning the intense part of their workout. Long-distance runners are less likely to pause in the middle of a long run to stretch, although this practice is becoming more common. I will stretch before long runs and in the middle of intense workouts, but my preferred time to stretch is after the workout, usually while relaxing in a whirlpool, even though some experts advise against this approach, saying it is too easy to overstretch when the hot water dims your senses.
Every runner should adopt a stretching regimen that is convenient and comfortable.

Here are some great links for stretching routines for runners:


Cool Running - my fave resources for races and events

To Stretch or Not to Stretch

Five Fantastic Stretches from Debbie Pitchford

Iliotibial Band Stretches
Dynamic Stretching Exercises

(Photo above: Boston 07 - Nancy Cook)

Race to the Top of Vermont - 3rd woman!

Steve and I talked to Catamount Trail volunteers at the Vermont City Marathon and Mt Washington promoting the Race to the Top of Vermont and realized that there would be some good runners showing up after having presence at those venues where they would see the tough competitors in Vermont. Plans were up in the air so I registered late on Friday. We stayed with the Barbour Family in Hinesburg the night before and had a great time catching up with Terry, Tange & the kids. Scrambling in the morning to get registered at the lodge, purchasing a pass for Schuyler and Steve to drive to the top - - I didn't realize they were using chips --- and well, mine went to the top when the race director was reminding everyone about wearing a chip (OH WELL). Just a little embarassed, I approached the race director at the mike and let him know --- he was so helpful and told me that I would need to let them know at the top that I have no chip.

I stretched and checked out the crowd, interesting mix of mountain bikers and mountain runners. A real dedicated group of runners and bikers to attempt the climb -- a proud moment on the line. All uphill with a few little breaks, but nothing level or downhill on this run! :)

The bikers line up on the start .... and hear that a van is headed down the road, so we need to pause.... this van comes flying down the road turning left to quickly get out of the way. Pretty crazy! The owner of FJG - the lead sponsor was riding and that was pretty cool as well.... great to see such active healthy people showing their drive that day. The weather was perfect at the bottom. It is a foggy, cool and cloudy cover at the top, so glad I packed my jacket to get to the top.

After the bikers went up the hill we had 10 minutes to mill around and get in position. I like to be near the front and count how many women ahead of me as I get started. Gives me some added motivation! :) The gun goes off and we head up... I hit the start button on my watch and nothing happened, somehow the setting was off and I had to fumble with my watch for more than a minute with my head down as I was running (DRAG) -- but got it going. Thinking it may matter as I did not have a chip and wanted to be sure to get a time! Oh well --- I headed up and passed a few women and really didn't know where I stood. I ran near Donna for a while, she is such a vision of strength, to watch her was amazing -- her arm muscles flex as she swings and keeps going up... I was psyched to try to stay in step --- but eventually lost site of her right near the top as I found out I was in third.... when I found out it was Donna Smyers I was chasing I was even more proud of myself than before.



MY RESULTS:
39th overall - Nancy Cook Belchertown MA
Number 385
Time: 47:47.8
Behind the number one finisher: 12:17.2



Lesson #1 - Always read everything in the packet about the race even if you have run a race before, you never know what you may miss, and having a chip is pretty important! I had to remember to let them know at the top that I didn't have a chip (and felt pretty foolish!) :)

Lesson #2 - Watch, timing -- test your watch before hand. Mine messed up and at the start I was fumbling with my watch to get it started (especially knowing my chip was missing, this WAS important) -- and finally did, but missed watching my competition head up the hill. UGH. I passed a few woman and only hoped that I was near the top. When Donna passed me I knew I didn't have the master's spot, and then was THRILLED to be third place female!


Top runners I was competing against -- I researched and found this great piece on Kasi -- she was really fast here and now I know why. When I found out that it was Donna -- I was proud of myself for coming that close to this legend athlete in the East.

Kasi Enman - qualified for the Olympic Trials last year.

Donna Smyers - won the Martha's Vineyard Ironman I competed in (early nineties)and she also holds the record for the Lake Placid Ironman. She was 21st woman and 1st place age adjusted masters at the 08 Mt. Washington Road Race (national champtionship)... And was in the 2007 list of All Americans - the best amateur athletes in the country!

Training Peaks - Hal Higdon Notes of interest - 71 days to MCM!

Signing up for the Marine Corps marathon through the ACS DetermiNation program gives the additional advantage of a membership to this online training program called "Training Peaks". You fill out the info and input the level of runner, etc.. then they calculate and give you a training program. Because I am on many other online networks I have not utilized this program fully, but have followed the Hal Higdon model through the past 3 years so I am familiar with the routine.

The thing I like best about the program is the emails - they come daily, but summarize what distance, how to run it, why and some extra notes from Hal. Very cool indeed.

This post is my collection of some recent notes from Hal that have fueled me in my training for the MCM. Enjoy the words -- great information here to learn more about what works and why.

August 7
One means of attaining maximum performance is to achieve optimum body weight and an optimum percentage of body fat. You can do that just as easily with long, steady distance. It will take you somewhat longer than if you ran those miles fast, but you are less likely to become injured.

The secret to weight loss is to burn more calories than you eat.

Exercise physiologists say that when you run slowly, your body has time to metabolize fat as a source of energy. When you run fast your body burns glycogen, a derivative of carbohydrate, as its preferred energy source. Glycogen is stored in the muscles and is a more efficient fuel in the sense that the body can metabolize it more rapidly than fat. But by training slowly, you teach your muscles to become more efficient at also metabolizing fat, thus sparing glycogen stores for those last few miles in the marathon.
Just because you run slow doesn't mean you're not getting the most out of your training.

August 9:
Speedwork is a scary word to a lot of marathoners, who reason that there is nothing speedy about the pace at which they run 26-mile races. If that is so, why do speedwork, with its ultimate threat of injury? First-time marathoners need give little attention to speedwork: Their main goal is to gradually (but gently) increase their mileage so that they can finish a 26-mile race. Improving marathoners probably should also focus their attention on determining what level of high-mileage training works best for them. But after you have been running for several years and you begin to shave seconds instead of minutes off your PRs, or if you start to slip backward, it is time to turn to speedwork.
Also, if you're an experienced runner, sometimes you need to take a risk to improve.

August 10
One of the best ways I know and, in fact, the only good way to improve form is by running fast in practice. If you can learn to run more economically, you will perform better at all distances and levels. I am not sure why speed training improves your running form. Maybe you recruit different muscles. Maybe you force yourself to move more smoothly. Maybe by learning how to run at speeds faster than race pace, you are more relaxed when you do run that pace in a marathon. Maybe it is all of these reasons.
Whatever the reason, running fast works.

August 12
Speed is of limited importance during long runs; more important is time spent on your feet. One long run strategy for runners following time-based programs is to set as goal for the longest run approximately the length of time they plan to run in the marathon itself, not worrying about the distance or the speed at which they cover the distance. That is handy if you plan to run on unmeasured courses, particularly ones that would take you off roads and into the woods.
And I encourage you to do so.

August 12
One of the skills that separates the good runners from the almost-good runners is an ability to focus their attention for the entire period of the race, whether it is a mile or a marathon. Dissociating is a good strategy for beginning marathoners, but not for people who want to run fast. When your mind wanders during a marathon, inevitably you slow down. If you stay focused, you learn how to concentrate all body systems to sustain a steady pace, conserve your energy and maintain your running form.
It takes total concentration to run fast on a track; once you master this skill, you can transfer it to your road runs.

August 14:
Knowing when to back off and take a complete day off, or even more, is one of the secrets of marathon success. It is not easy, since the traditional work ethic that has proved successful for many people suggests that more is better. The training diary we all keep would be more of a hindrance than a help if it pushed us to run extra miles just to achieve mileage levels we may have planned months ago without considering whether I have a cold, or failed to get enough sleep the night before, or am overly fatigued because of having spent most of the previous day on an airplane. When in doubt, listen to your body.

Saturday, August 15
Speedwork usually involves bursts of fast running (at race pace) followed by periods of slower running, or rest. That is essential, because most runners probably can achieve race pace for long distances only when well motivated and rested, in other words, during the race itself. To achieve race pace in practice, they need to cut their race distance into segments, and rest between those segments. If you were a competitor at 5000 meters, you could run 12 x 400 meters in a workout, resting short periods after each 400, and simulate some of the stress of your race as well as practicing race pace.
A marathon runner probably would not do 26 x 1 mile in a single workout, but the principle is the same.

All the above information and coaching is from Hal Higdon - Here are some links to information from Hal online.

Hal Higdon.com - Author of 34 books here is a link to his main site.

Hal Higdon's Training Guide - A series of training programs that guarantee marathon success. This is the training that I have been following since my success in Chicago in 2006.

Training Peaks - where Hal is featured and here there is a link to his training forum as well for addition Q&A and information galore! :)

(Photo: Chicago Marathon - 2008)

So - you want to run a fast marathon?

Every once in a while I get asked for advice and tips on running, getting started in running and how to run faster. After my most recent marathon, I have met more runners and people interested in running and racing longer distances. My new friend Kate asked me today as she wants to qualify for Boston, how can she get ready to run a fast marathon. With a little thought, looking around at other tips out there I came up with my list. Here it is for you all to see and consider as you get faster and want to achieve those goals!



1. Choose a marathon training program. My fave is Hal Higdon - - as he has many levels to run - - Build and maintain a base of at least 40 miles per week.

2. Run shorter-than-marathon distance races, 10-kilometer to half-marathon. Do this particularly in the three months leading up to the marathon.

3. Include a tempo run once a week. After warming up, run approximately 20 to 30 seconds slower than your 10K race pace for 20 to 25 minutes. Include fartlek runs in your training once a week - - take 20 min and sprint those telephone poles!

4. Run long more often if you're trying to go faster. Complete at least five to six long runs during the four-month marathon buildup. These should be in the 18-to 20-mile range. (Minimum long runs is 3 before race day)

5. Increase overall mileage from your last marathon training program. Good point is that it is always good to journal in one way or another your mileage to be seriously pushing for a goal time.

6. Put more uphill running into your training program. It will increase your leg strength. Trail running is also good for increasing leg strength, agility and concentration.

7. Choose a race to improve your time. This would be a marathon with a flat course, held during a time of year when you can expect good weather. I recommend DC, Chicago or Hartford, CT. Keep track of your times in training, pacing yourself with a Garmin, Seiko or other device that keeps track of mileage and pace. I personally like the nike plus for immediate feedback and simplistic use.

8. Experiment with special energy foods and carbohydrate drinks. These are designed to keep you running better for longer. This is best experiemented on long runs. I use GU and Shaklee Performance. Also look at recovery drinks that work for you to keep your muscles recovered and ready for the next run. I use Shaklee Physique. Be sure to do plenty of trial usuage before depending on it come race day.

9. Take a day off each week (Do something else if you can't stand it! bike, weights, swim, yoga, etc.)

10. Taper your training (amount and intensity) beginning three weeks before the marathon. Very important to taper and take that one day off.

11. Disipline yourself to a training regime - even if it is to stick to a program. Look at what long mileage pieces are for the week and be sure you get (2) in per week - - and the other junk miles to be comfortble.

12. Remember that diet, hydration and mental health is important at the same time. Think you can, visulalize the finish - the race - the build up and get it done! This is a good place to mention that stretching is important to fend off injury.

13. Pace bracelet (know what that pace feels like) - - Get your bracelet or something to keep you on pace will help you make that time, research and be ready ahead of time. Here is a great place to get a pdf of your desired pace.

14. Be prepared on race day, race weekend - - don't let any fluff factors that you mess things up! Stay overnight close to the race, plan your pre race regime, meals, and prep so nothing messes with your head. Recon is important to know the race course, the elevation changes and how tactically you are going to run each mile, building up to the finish.

Take it all in and always remember - - if you think you can, you can!

The Dos & Don'ts of Winter Running

The Do's and Dont's of Winter Running

1. Dress in layers. Use light weight wicking fibers as the layer closest to your body.
2. Do wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot.
3. Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves.
4. Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer.
5. Don't forget to replace your fluids on long runs.
6. Warm up slowly and gently before your runs and especially before doing speed work.
7. Do wear sport specific running shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries and do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Do replace your running shoes often. Replace them at least every 350 - 450 miles run.

8. Don't run on ice. Beware of Black Ice on the pavement.
9. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
10. Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.