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.

You Can't Defeat Heat, but Don't Lose Your Cool

Heat is a fact of life in summer in the upper Midwest. It puts extra stress on your body, especially while exercising. Don't try to simply tough it out. Here are eight tips to help you adapt your habits and keep your cool this summer.


1. Run in the coolest part of the day. In the summer, that is almost always the morning, before the hours of sunshine have their baking effect. If you can't run in the morning, the next best time is dusk, when the sun is starting to go down. The air temperature may still be high, but the sun angle is decreasing, and its effects lessen as it sets. Avoid running in the hottest part of the day, which is generally from 10 AM to 6 PM.

2. Stay in the shade. The temperature in the shade can be significantly cooler than in direct sun. This is another reason to run early or late in the day when the lower sun angles create more shade. Do your walking breaks in the shade so you aren't overheating during your recovery time.

3. Wear sunscreen or sun block. Although some sun exposure is needed to help your body produce vitamin D, the cumulative effects of sun exposure is the primary cause of skin cancer. Use a minimum of SPF 15, and reapply as needed. Sunscreen can also lower your skin's surface temperature, which is an added benefit.

4. Hats and sunglasses help too. Protect your eyes with sunglasses and a hat with a bill. Choose a light colored hat to reflect as much sun as possible.

5. Drink early, drink often. Our thirst is a poor gauge of our water needs while exercising. Drink before you are thirsty, and every 15-30 minutes throughout your run. Water is all you need, but for longer runs (more than two hours), it's a good idea to get some electrolytes from a sport drink too.

6. Run with a friend, or tell someone your route. This is always a good idea, but especially important in the heat. Know the signs of heat stress and heatstroke, which include disorientation and cessation of sweating. If you or your partner have these symptoms, stop immediately, get to the shade, get some water, and seek medical help.

7. Shorten or slow down your runs in severe conditions. Heat can add 10-20% more stress than a cool day. You need to slow down and shorten the run to adapt.

8. Adaptation to heat takes 2-4 weeks. In our climate, you may not fully acclimatize to heat all summer because we don't always have several weeks in a row of heat. Realize that although you have been running in heat, you may not be fully acclimatized.

You may not be able to beat the heat, but if you follow these tips you'll survive to run another day. Tie goes to the runner!

Irish Run St Paul-Tradition is Good!

Apple just introduced the new iPad. My 'old' (last year's) model now seems slower and less and powerful, a little like my running. New is seductive. But every so often we have to celebrate old. Not old and gone, but old and traditional. That's why I'll be spending St Patrick's Day weekend in St Paul.

For those of you not aware that St Patrick's Day was a weekend, you clearly do not live in St Paul. The day itself falls on a Saturday, but Friday March 16 through Sunday March 18 will be bright green days in the capital city.

The Irish have always been important in St Paul, from cops to mayors and college presidents to priests. Today's St Paul is far more diverse than ever before, but it is good to have a day (or weekend) to celebrate our roots.

St Paul has always been generous with its Irish-ness. It's okay if you want to be Irish for a day, weekend, or the rest of your life. You don't have to drink green beer or kiss strangers or tickle a leprechaun. Not that there is anything wrong with that, but St Paul simply is Irish. You can just show up, though it's not a bad idea to wear green.

In 1973, a business group had the great idea to start a running race on St Paul's Summit Avenue. It started at the College of St Thomas and ended at the Cathedral. Legend has it that when the co-winners asked for their finish time, the official looked at his watch and said, "Well, you started at about Noon..." Today everyone is given a chip time and bib number, but the tradition of running on Summit Avenue remains strong. I've had the pleasure of being race director since 1985, and still get excited to see the snow melt as we hit mid-March.

Runners have options when they are looking at the St Patrick's Day menu. You may or may not be lucky, but the St Patrick's Day Human Race welcomes you to join the celebration on this side of the river. We'll be at our traditional University of St Thomas start, with our headquarters updated to the wonderful new Anderson Student Center. We have a youth run, walk and run, so the whole family will feel welcome. And you'll be a part of a tradition that connects you to the many thousands of runners that have come before you.

Tradition is good. Irish Run St Paul!

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Enjoy the new Irish Run St Paul-Volume 2 video featuring 'This is The Day' by Celine Allan.
http://video214.com/play/hNEAYfly5Tkd2pZIbAW0OQ/s/dark