Walking Between Miles Could Save You Time

For many runners, walking is a sign of failure; they only walk when they literally can no longer run. We have all walked at some point. In fact, a good method to build up mileage when you first start training is to alternate running and walking. You run a mile, walk a bit, and then run another mile and repeat. As we progress into our running career we tend to work more on time because we can run virtually any distance we need. But what if you could run a faster marathon by walking strategically?

For people who are completing a marathon in 4 hours or more, mixing some brief walks into your marathon can actually cut your time. What you do is plan to walk for 60 seconds after every few miles you run, even if you don't really feel like you have to. Although this is counterintuitive, here are some reasons it's not as crazy as it sounds:

• Walking 60 seconds doesn't actually lose you 60 seconds. The real loss is significantly lower because you are still covering ground while you walk.
• Run-walkers tend to go slightly faster in the run segments than they would if they ran without stopping. For instance, you may find yourself being passed by someone while you walk but then you actually pass them and gain ground on them while your run.
• Run-walkers tend to hold their pace longer. That one minute rest can save your legs and energy and push "the wall" deeper into the race.
• Psychologically, you know you get a break at certain intervals so those 26.2 miles don't seem quite so daunting anymore.
• Many runners have tried this and reported decreased finishing times. In particular, 4-hour marathoners and above see great improvements.

Think of those terrible last 5 miles where you walked at a 15-minute pace, barely able to stand up. Wouldn't it be better to walk a little throughout than to limp home?

Only 24 People Finish 100 Mile Hawaii Marathon

There is an endurance race in Honolulu, Hawaii appropriately called the H.U.R.T 100. The race is hosted by the Hawaiian Ultra Running Team, is 100 miles long, and allows a maximum of 100 competitors. This year the eighth annual race was run on January 19 and 20 (the same race, keep in mind - it's that long). Of the 100 highly-conditioned entrants, only 24 finished the race.

The runners started out early Saturday morning, running all day, all night, and were required to finish by 6:00pm on Sunday. The route went from Makiki to Nuuanu and back five times.

Gordon Lau, the first local runner to finish, had this to say:

"Well, for like this weekend because of rain and stuff, the course is really nasty. The routes are slippery, the rocks are slippery, the mud is deep. I mean, look, it's a really, really hard course."

"This is the ultimate right here. This is the ultimate. The ultimate trail race."

Race director John Salmonson had this to add:

"This is the hardest one of all of them. We trained in these mountains for twenty five years, my club, the Hawaiian Ultra Running Team, and we decided to make something very very difficult."

"The elevation gain is the most difficult. Each runner gains a total of 27,000 feet over the course, so he runs up the equivalent Mount Everest in about 30 hours."

The top 2008 finishers from the race webiste:

I can't even stay awake for 27+ hours!

The Rock ‘n’ Roll Marathon Sounds Fun

After reading this press release that the San Diego Rock n' Roll Marathon just sent out I think I may run a marathon. Ok, I've run plenty but this one sounds pretty fun.

On Sunday, June 1, 2008, the original Rock 'n' Roll Marathon in San Diego begins a new decade as one of the world's premiere marathons. Produced by Elite Racing, Inc., the 11th annual event is known as a 26.2-mile block party with a live band at every mile along the course, hundreds of cheerleaders, themed water stations, and a post-race concert, which featured Seal in 2007.

Now is the time to set training plans and begin preparing for the entertaining fitness experience. For 20,000 runners and walkers, race weekend offers a unique opportunity to take an active vacation, accomplish personal goals, team up with friends and family, raise funds for charity or race like the King.

Rookie Marathoners Welcome

Running or walking a marathon is a great lifetime achievement and the Rock 'n' Roll Marathon's miles of scenery, entertainment and extensive on-course support has made it a favorite race for runners of all abilities, including first timers.

First-timer Facts:

• About half of the participants running the Rock 'n' Roll Marathon are running their first marathon. Rookies are bound to meet many people with the same experience.
• Over 90 percent of the first-time marathoners said their experience at the Rock 'n' Roll Marathon encouraged them to return to run another race in the Rock 'n' Roll Marathon Series.
• The national number of runners has increased to 40 million. Now has never been a better time to join a race that is charged with group support and energy.
• More than 50 percent of Rock 'n' Roll Marathoners are female, making race weekend an ideal girl's getaway.

Registration and additional information is available at the race website.

Grandma’s Marathon Almost Full

The field for the 2008 Grandma's Marathon is nearly three-fourths full. Since registration opened eight days ago, 6,900 runners have signed up for the event’s 32nd annual running. The race was half full just 24 hours after registration opened.

The marathon field has reached its capacity for 13 consecutive years and is limited to the first 9,500 participants. Runners looking to secure one of the remaining 2,600 spots should visit the race website.

The 7 Lesser Sins of Racing

Road running, like most sports, has its own rules of etiquette. If you're inexperienced you should be aware of these, or you're not going to make many friends.

1. Cutting corners short. Even tiny little short cuts, like cutting inside a cone or going through a parking lot, are no-nos.
2. Exaggerating times. 3:11 is not "about 3 hours".
3. Running as a bandit. Bandits are runners who haven't payed the entry fee. Doing this is like going out to dinner with your friends and snubbing the bill.
4. Cutting someone off. If you pass a runner, make sure you're several strides ahead before you slide in front of them.
5. Wearing someone else's number. I get hell for wearing a Boston shirt and having not yet qualified; I can't imagine the reaction to cheating to getting in.
6. Starting at the front inappropriately. There's nothing wrong with running a 10-minute pace, but if you do, you shouldn't start in the front with the 5-minute pacers. By starting in the front you will force other runners out of stride and off the road to pass you.
7. Chute passing. Passing someone in the finishing chute (aka shoot) is distance running's cheap shot. When you're in the chute, the race is over. If you had the ability to pass, you should have done it earlier so the other racer could react.