Spring, Sprang, Sprung!

According to the calendar, it's Spring. The thermometer may not agree, but we know the warm days are coming. I've been thinking about spring, but not that kind. The infinite wisdom of the English language allows for several alternative meanings for the word spring.

The spring I've been thinking about is the elastic device used to store energy. For the physicists among us (or Big Bang Theory fans),  what I mean is displayed in this graph on the right.

For everyone else, the photo below might make more sense.

 We use springs all the time, but don't think much about them. Springs store potential energy and release it when acted upon by a force. I'd like you to create this image in your mind: even if this wasn't a great winter of running for you, you've been storing energy, just like a spring. Now, with a force applied, you can release it.

Maybe that force is a burst of sunshine, or your training buddy's phone call. Maybe it's the entry fee for an upcoming race, or maybe it's a new pair of shoes. Whatever the source, you're ready to spring into action.

Achieving balance between storing energy and using energy is an art. A well-made spring is an amazingly simple device that has mastered that equation. We can learn a few things from springs, like the importance of stretching, and that for each action there will be a balancing reaction.

It's spring and you're a spring, so it's time to tap into your stored energy. Strap on your shoes, head for the doors, and let yourself go. Don't worry if winter training didn't go as planned. You have plenty of stored energy, and stored memories.

Off you go. Spring, sprang, sprung!.

Now, about those temperatures. Can we convert some kinetic energy into thermal energy? I'm ready for Spring!

Couch to 5K in Just Two Weeks (and Other Lies)

This has been an odd winter. We've had long stretches with no snow, a few big bopper storms, and lots of lazy shovelers. Ice covers many running paths, and my forearm, hip and ankle have the bruises to remind me of how quickly up can turn to down. When is spring coming?

The calendar says spring begins on March 21, but Minnesotans know that date is more of a tease than reality. Ok, last year it was 80 degrees in mid-March, but not much later we had wind chills in the teens. If this hasn't been the winter of your training dreams, you may have been seduced by the come-ons that you find in running magazine articles and ads. Who wouldn't want more fitness with less work? Why shouldn't you be able to wipe away a weary winter with a few quick workouts? A 5K in two weeks? Sure, why not?

Pardon me while I take off my coaching hat, stow my knowledge of exercise physiology, and stifle my guffaws. There, now I'm ready to offer you unbridled enthusiasm for your new racing goal! Let's go for it!

Here are seven tips to take you from couch to 5K in just two weeks. No really, I mean it!

1. First, register for the race. There is nothing like having some skin in the game to motivate you.
2. Second, prepare your body to train. If you've been running a little, a 5K is a stretch but doable, but if it's been zippo, you need to work into it. You only have two weeks, so you can't dawdle, but on day one, just add a little walk, take the stairs not the elevator, and skip the second dessert. Baby steps!
3. Third, buy new shoes. Sure, I used to own a running store and I think the world would be a better place if everyone bought new running shoes, but this time I'm strictly referring to the magical motivational power of new sneakers. It's as if they're saying, "take me, I'm yours," but in a running sense and not creepy at all.
4. Rent an inspirational movie. Running Brave, Without Limits or Prefontaine are good choices. Stay away from The Loneliness of the Long Distance Runner. Anti-social schoolboys aren't what you need right now.
5. Start running. Eventually you just have to run. Try a block, a quarter mile, a mile, whatever you can handle. Walking is ok. Crawling is not.
6. Do something for fitness every day. That includes running, walking, swimming, really anything that keeps you moving. Get up from your desk more often. Park farther from the door. Sniff your sneakers. Keep moving!
7. Who am I kidding? You can't really get fit in just two weeks. You can, however, start down the road. And as long as you're on the road good things can happen. Just watch out for cars. And ice.

Bonus question: What winner of the race that is now called Irish Run Saint Paul also had a role in the movie Without Limits? Share your guess on our Facebook page.

Changing Directions

Track runners know exactly where to go: run hard, turn left. I'm more of a cross country runner, where every course is different and you expect twists and turns. You learn to welcome those changes and the challenges they create. Changing directions isn't only necessary, it can be fun too!

This is a year of zigging an zagging for The Sporting Life. Our first event of the year, Irish Run Saint Paul (Sunday, March 24) changed names (it used be called the St Patrick's Day Human Race), headquarters (now Ramsey Jr High in St Paul) and literally changed directions with the course (the new start faces west instead of east). All that makes it almost a new event despite a 40+ year legacy.

Our next event is also on the move. Grand On the Go is evolving from Grand Old Day On the Go, with a date change to Sunday, April 21 (registration opens 2/27/13). When Grand Avenue Business Association (GABA) decided that they no longer wanted the races as part of the Grand Old Day festival, we began to look for alternatives. The event will now be part of a new TSL initiative, in partnership with GABA. Grand 4 Fitness will be a series of health and fitness initiatives up and down Grand Avenue for four days in April (18-21).

Of course change doesn't mean throwing out everything. Irish Run Saint Paul will be covering most of the same terrain as the old route, just in a different order. Teams are back, and it's still part of the MDRA Grand Prix and USATF Minnesota team circuit.We're even bringing back a post race party that had been missing for a few years (details coming soon).

Grand On the Go will feature the familiar course and format (8K skate and run, 5K run/walk and youth run). Teams will be back too.

Zebras on the move

Social media is a great tool to keep up with changes. Be sure to check out or Facebook page and Twitter feed. We'll be coming soon to Pinterest too.

How is 2013 shaping up for you? Any big changes? It isn't always easy, but with the right attitude, changing directions can be fun. Happy zigging!

Your Year-End Inventory...of Memories

In many businesses you do a year-end inventory. You count and account and all that data helps create a profit/loss statement. As a runner you might do the same thing with your training log, recapping your mileage and races and coming up with your year-end totals. That's valuable information, but something's missing.

In this data driven age, you might have captured your heart rate, mileage and elevation gained and lost on every run for the whole year. Will that capture how your heart raced when you saw the bald eagle soar above you while you ran along the Mississippi River?

Your race stats might record all your personal records (PRs), but do they record that conversation you had with a stranger as you both labored through the middle stages of a tough day of marathoning?

Your favorite finish line photo shows your weary smile, but is there an image of the joy you felt when you found that empty porta-pottie at mile 16? Which smile was bigger?

The data shows you did twenty-three races last year, but does it show how many days you woke up not wanting to run, but went anyway? Is there a reckoning of how you felt before and how you felt after those runs?

You noted your weight, twice a day for the entire year. Did you track how you felt when you ate that banana right before your first long run of the year? Or that gel-block at mile 8?

You went through three pairs of running shoes last year, but do you remember the 'new shoe smell' when you opened the box for pair number 2? Or the old shoe smell when they were on their way out?

As you recap your year, go beyond the numbers and images, and review your memories to recreate the whole experience.. A complete inventory captures all the richness of your year of running. Re-live your journey and memories as you prepare for another.

Happy new year! I think I hear your running shoes calling.

Make Winter Running Bearable

Winter is back, and now you're cowering on your treadmill. It doesn't have to be that way. Embrace winter, don’t try to beat it. These eleven tips will help get you out the door.

1. Enjoy what winter is instead of complaining about what it isn't. There's less daylight, but holiday lights add atmosphere. Snow makes it harder to run, but it is also quieter with less sensory overload than in the summer. Cold can make you uncomfortable, but you can create your own ecosystem and stay toasty warm. Bonus tip: You can't race as much in the winter, but it is a great time for a break from your routines.
2. Set goals for your winter training. Remember, running is not the same as training. Training includes planning, running and resting. How many days per week do you want to run and work out? Make a plan so you can make it happen. Bonus tip: Your smart phone can be your training log with the right app.
3. Choose an event in the winter or spring so you have something to look forward to. Pick out a fun local event (like Irish Run Saint Paul) so you'll have a reason to get going on those cold dark days. Bonus tip: Remember how fun it is to feel fit on the starting line. Winter training is your ticket.
4. Be flexible. Postpone your long run if conditions are too severe. Take advantage of dry or calm days to do more running. Bonus tip: Run into the wind first so you can return with the wind. You overheat if you start with the wind at your back, and then get extra cold when you turn around.
5. Enjoy your down time. Take time off or reduce training to recover from summer and fall running and racing. Build off-days into your training plan. Bonus tip: Planning to take days off is more enjoyable than feeling guilty when you miss a run. 
6. Cross train. Switch some of your training to other outdoor alternatives (cross country skiing, snowshoeing, skating). Go indoors for treadmills, elliptical machines, stair steppers, rowing machines, spinning and stationary bikes. Swim or run in the water. Bonus tip: The variety will help keep you motivated!
7. Dress for success. The most common mistake is to overdress. Wear a wicking bottom layer, optional thermal middle layer, and wind-resistant outer layer. Loose fitting pants allow a layer of air around your legs and are warmer than most tights. Bonus tip: Need help finding the right stuff? Stop by your local running store. They have the knowledge and selection to help you stay warm and dry. 
8. Run safely. If you often run on ice, consider ice gripping accessories. Run with a friend and/or carry a cell phone. Be seen: wear reflective gear and/or use a light. Eliminate routes with winter hazards (no lights, paths not cleared, isolated). Bonus tip: There is often less snow on the north sidewalks on east-west streets.
9. Know when to stay indoors. Go indoors when the weather is extreme. Plan your indoor training days (2-3 per week). Use equipment that is appropriate for your goals. Bonus tip: Use winter as a time to round out your fitness and work on your core strength (yoga, Pilates, weights, etc.).
10. Take a trip. A weekend escape might be perfect for your long run. You may not have to go far to get warmer. Check weather forecasts and travel specials. Bonus tip: Find an event in a warmer locale. Getting out of winter layers for a few days can give your training a big boost.
11. Plan your holiday feasting. Exercise before eating so you burn enough calories (about 100 per mile of running). Consider lower-fat options for meals. Don’t eat beyond the point of fullness. Bonus tip: be sensible but remember to have fun. A few bad nutrition days won't derail your training.

Step away from the treadmill, and head outside. You'll have a new perspective on winter when you embrace it. You might even like it. Let me know how it goes!

Chris Fuller lives, runs and blogs in Saint Paul, Minnesota. You might see him on the roads this winter with his old buddy Running Bear.

A new view of Summit Avenue

Summit Avenue is a special place in the Twin Cities running scene. When Jack Moran was creating the first Twin Cities Marathon course in 1982, he wanted to represent the best running routes in Minneapolis and St Paul. Summit Avenue was an obvious choice, for its status as a favorite training route as well as its race history dating back to the 1973 St Patrick's Day Mini-Marathon point-to-point five-mile.

I'm the race director of the event that evolved out of that 1973 race. We've had the stability of having the same course since 1991, which is a luxury most races will never know. This year, we hit a snag. Our 40-year host, the University of St Thomas, had a schedule conflict. They have established a partnership with Special Olympics, which would take all their parking and indoor space for our race weekend. That's not as bad as when the Lake Street Bridge closed a week before Get In Gear was to send 6,000 runners across it, but it's not what a race director likes to hear.

What to do? I made a few quick calls, and did some course mapping using the USATF mapping tool. I was already making some changes to the event, most notably an official name change to IRISH RUN SAINT PAUL to make clear our St Paul roots. Why not try something even more bold, and change the course? The one thing I don't like about the traditional course was that the start for the 8K was three long blocks from the finish line and HQ. If I made a change, could I fix that problem?

The answer was yes, with a little tweak. Instead of the finish line at one end of Summit Avenue, the new route would have it more in the middle of a true loop, with turnarounds at either end. I quickly looked at the map and saw that the obvious place to make that work would be a start/finish near Ramsey Jr High School. I called St Paul Schools, and indoor space was available on March 24. I did another online map and it worked perfectly, with the start and finish both within 1/2 block of Ramsey Jr High, and each other. Everything would be nice and compact.

When I saw the elevation chart, I was happy to see that the first mile would now be downhill, reversing another mild negative in the old course. Plus, all the participants would come back past the start area at about 1.25 miles in both the 5K and 8K. That's a big win for spectators, and also made adding a water stop simple.

Ok, it looked good on paper, but how would it run? I gave it the sneaker test, and was smiling the whole way. The route, though 95% identical to the old route had a fresh feel. The downhill start felt awesome. I could imagine the energy of passing crowds of spectators at the start/finish area shortly after the first mile, and I got a lift in my stride. On the way back, I imagined as I crested Summit near Snelling, that I could see the finish line two downhill-blocks away. What a finish! I imagined a Billy Mills sprint to the end.

With ace USATF course-certifier Rick Recker able to complete the new measurement, all systems were go. On Sunday, March 24, 2013 a new era begins. When the horn sounds and IRISH RUN SAINT PAUL springs to life, I'll be looking for the smiles on the faces of runners and walkers. A jewel has been polished, and in its new setting shines again. I hope you'll join me to celebrate.

Check out the course maps here:
Irish Run Saint Paul 5K route

Irish Run Saint Paul 8K route

I'd love to see your course comments. Leave them here or on our Facebook page.

Tom Turkey Checks-in

Each year at about this time, I have a conversation with Tom Turkey, the multi-time champion of the Turkey Run, held each year at Como Lake in St Paul the Sunday before Thanksgiving. We met at a nearby watering hole.


Me: What are you having?
Tom Turkey: You have to ask? Wild Turkey of course!

Me: Oh yeah, right. How's your training been going?
TT: Could be better. I had a little down time this summer during the Olympics.

Me: What was that about?
TT: Just a little hitch in my gidddyup. Kind of a drumstick thing. It's all better now.

Me: What are you hoping for on race day?
TT: A tailwind the whole way. I think that would give me an edge. (laughs) But seriously, I'm just looking to get in the mix from the start and see where that takes me.

Me: Not your usual blast from the gun?
TT: There's a gun??

Me: Sorry, no, just a bullhorn.
TT: Ok, yeah, not my usual takeoff. I'm going to lay back, maybe find a chick to run with.

Me: Tom, I can't print that.
TT: Whatever, you know what I mean.

Me: Will you make a move in the middle of the race?
TT: I thought I couldn't talk about chicks?

Me: I was talking about race strategy.
TT: Oh. Yeah, I'll try to keep the leaders in sight around the lake, then when we get back to the road, I'll find another gear. When I hit it, I'll really be gobbling up the pavement.

Me: What are your chances of winning?
TT: Pretty good. I expect to be flying down the home stretch. I'll be pretty hard to catch.

Me: What's next after the race?
TT: It' ll be time for my annual vacation. I'm heading to New Jersey to help with the cleanup.

Me: That's great. Have you done that type of thing before?
TT: I've done some relief work, like handing out water. Actually, that was at a running race, but I think the skill is the same.

Me: Uh, sure. So how long will you be gone?
TT: You know, a week should be about right. I do like to get out on Black Friday.

Me: You like to shop?
TT: What? No, blackjack. What are you talking about?

Me: Never mind. Is your racing season over?
TT: Pretty much. I like to do a New Year's Eve run because I get to wear a costume.

Me: Oh? What do you go as?
TT: Elmer Fudd.
Me: I did not see that one coming.

Me: Any words of wisdom for other participants in the Turkey Run?
TT: Sure. Buy the shirt. You'll look awesome. And just have fun. It's a great way to end up the fall racing season.

Me: Good to talk to you again. See you on Sunday.
TT: Maybe not. I've got a new camo running outfit. I've been getting lots of compliments on how I just disappear in the crowd.

Me: Ok, I'm sure I'll see you once the gun goes off.
TT: There's a gun??

Me: Sorry, no, it's just an expression. Have a great race.
TT: Thanks. And have yourself a vegetarian Thanksgiving.

Me: Thanks. I'm planning on it.