Full Story by Chris Fuller

Is Sitting Killing You?

2011-12-17T16:45:00.001-06:00

I'm sitting as I write this. I am fortunate that I'm not chained to a desk for my job, but I do spend many hours a week at my computer. How much is that sitting is working against my efforts for fitness and health?

A few years ago I started using an exercise ball chair , which makes sitting a bit more healthy. I knew sitting was not good for me, but I recently ran across the graphic below describing just how bad it is. My fitness goal for 2012 includes more breaks from sitting and my best exercise ball posture when I do sit.

What do you think? Is sitting killing you?

Via: Medical Billing And Coding

Tom Talks Turkey

2011-11-18T09:23:00.001-06:00

By annual tradition, it's time again to check-in with my friend Tom Turkey. He has been training for the Turkey Run (Sunday, November 20 at Como Lake in St Paul), a race he has won every year since its inception. I caught up to him earlier this week as he was making his final preparations.

Me: Are you ready for the big day?
Tom: I'm a lean, mean running machine!

Me: You look great. Anything new going on with your training?
Tom: I'm on a new diet heavy in chia seeds. They really make a big difference.

Me: So they really work? Any side effects?
Tom: You're about to step in it.
Me: Thanks for the warning!

Me: I know this is a special time of year for you. You seem to always peak for this event.
Tom: You're right. I train hard all summer so I can win this thing. There is no such thing as second place. I can honestly say that I wouldn't be here today if it weren't for this event.

Me: How so?
Tom: You've heard of the Biggest Loser TV show? Well, for turkeys, weight gain is a big problem too. I'm the only one left from my brood and I know that keeping a lean body mass is a big part of that.

Me: Last year, you had some ice to deal with. How did that go.
Tom: I literally flew around the course, so ice wasn't too much of a problem for me. The finish was a little slippery though. Talons help.

Me: The forecast is calling for some snow on Saturday but nicer on Sunday. Are you ready for the change of seasons?
Tom: By this time of year, I'm ready to just disappear in a nice warm jacket, if you know what I mean.

Me: What's your race strategy for Sunday?
Tom: Pretty much the same as usual. I'm not going to wait for things to happen, I'm going to make them come after me.

Me: Your prediction?
Tom: The streak continues.

Me: You usually take a vacation after the race. What are your plans this year?
Tom: They're evolving, but it looks like I'll be making a trip to the Middle East. I've been asked to mediate the situation in Syria.

Me: That's you? I thought it was the other Turkey.
Tom: A lot of people make that mistake. It's me.

Me: Have a safe trip. We're all hoping for the best. Enjoy your holidays.
Tom: Thanks! I'm ready to get the party started on Sunday. You're still vegetarian, right?
Me: Right.
Tom: Cool. Yeah, enjoy your holidays too!

Chris Fuller runs, coaches and blogs in the Twin Cities, and is the president of The Sporting Life event management company. Tom Turkey is the founder and owner of a vegan lifestyle company called Gobble This.

Turning 40: an event to remember

2011-11-04T10:47:00.001-05:00

For runners, turning forty means you've become a Master. Whoever came up with that designation clearly had a marketing background. 'Master' sounds much better than 'middle-aged' the same way 'dried plums' sounds much better than 'prunes.' You've achieved something ('we're dried plums!') rather simply becoming pruney.

Forty is just the start of being a masters runner. You have your fifties, sixties, seventies and beyond to look forward to. For a race, things are a little different. Ten years is remarkable, twenty is rare, thirty is amazing and forty is almost non-existent. Other than the Boston Marathon (116 years and counting), can you name an event that has hit forty?

Minnesota has had a long history of impressive events, but no major race (1000+ participants) has yet hit forty, not Grandma's Marathon, not Get In Gear, not Twin Cities Marathon. That's about to change. Want to attend a special 40th birthday party? Come to Summit Avenue in St Paul on March 18, 2012 for the St Patrick's Day Human Race!

The event that started as the St Patrick's Day Mini-Marathon has been held on Summit Avenue each March since 1973, making the 2012 edition its fortieth. Originally a five-mile run, it now includes an 8K run (4.97 miles), 5K run/walk (3.1 miles) and youth run (0.25 and 0.5 miles).

I have worked the event each year since 1981 and been race director since the late 1980s. It's a humbling experience to guide an event with such an amazing history. I'll write more about that history, but now I'm busy starting to plan a party, and I need your help. What should we add or change about the event that would make it extra special? Something that you've seen at other events, or something that you've never seen before. Maybe something we are already doing but could do better, or something we used to do and you think we should bring back. Turning 40 is a big deal, and we're ready to shake things up!

We'll collect the ideas and let you help decide which ones we should do. Feel free to spread the word (this isn't a surprise party after all). We want to hear from you, the participants that have made this a great event.

Help us become masters. Leave your ideas in a comment below, or on our Facebook page. The St Patrick's Day Human Race is turning 40 and we're ready to celebrate. Help us make it an event to remember!

Little Big Races

2011-10-17T00:25:00.000-05:00

Standing at the starting line of a mega-race gives you a jolt. You can feel the energy of the crowd, hear the pounding music, and sense the collective anticipation. Boom goes the gun, and off you run, almost floating across the starting line. With luck, that energy will carry you all the way to the finish. Or at least to the next aid station.

Smaller races can't match their mega-cousins with energy. But there's something about their stripped-down essence that connects you to the primal side of running. It's you and the path before you, like it has been for thousands of years. If you choose the right path, that experience can tap into your internal energy, which is every bit as powerful as the energy you borrow from the crowds.

Fall is a great time for small races. There are still some mega races left this year, but look harder at the calendar and find something that stirs you from the inside.

Not sure how to do that? Here are seven tips to help you find your Little Big Race:

Bigger isn't always better. Unless you like standing in lines, remember Yogi Berra's famous remark: "No one goes there because it's always crowded." Jump out of line and find the pleasure of the small event.
What's so fun about not receiving a finish time? There is a place for 'fun runs' that don't provide finish times, but if you want your time and place, there are plenty of small-event options. Don't be shy about looking for certified courses too. Having an accurately measured course isn't just for the big guys.
Don't be afraid to leave the roads behind. Fall is the cross country season, which is a great excuse to run on grass. Several college and high school races include open events. My favorite cross country run, Rocky's Run, is open to all ages and abilities.
Go against the tide. Just because your friends are running that race on Thanksgiving Day doesn't mean you have to. Try the Turkey Run the Sunday before Thanksgiving, and sleep in on Thursday!
Invite a new runner to join you. Big races can be intimidating if you have never raced before, so invite a budding runner to your favorite small event. Show them the ropes, and watch for their finishing smiles!
Look for special perks. Small races tend to have more post-event drawings, more porta-potties per person and more unique freebies. Not sure what they're offering? Ask! You'll probably hear back directly from the race director.
If you are done racing for the year, volunteer. Remember all that energy you received from the crowds at the mega-race? You were just borrowing it. It's time to pay it back!

Don't get lost in the crowds. You'll find everything you need at your new favorite Little Big Race. Already have a favorite? Post your comments here or on The Sporting Life Facebook page.

You can't defeat heat, so learn to adapt

2011-07-17T12:57:00.000-05:00

Heat is a fact of life in summer in the upper Midwest. Heat 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 enjoy your summer running.
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.

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. 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.

Splashing to Spring, One Step At a Time

2011-03-17T17:05:00.000-05:00

Even a near-record winter had to end sometime. That time officially is Sunday, March 20. This week of melting has given us the usual puddles along with epic potholes. Runners and walkers are at peril on every sidewalk as the freeze/thaw cycle adds invisible hazards. We're ready, though, to take on that challenge.

Splash, splash, splash, skidddd.

The occasional icy patch doesn't change the reality that spring is winning this battle. There may be another blast, but the snow mounds have started to disappear, retreating like conquered soldiers.

Soon enough we'll forget all about this winter. As green emerges, we will undergo that amazing transformation that is spring in the upper midwest. For now, take time to reflect on your winter accomplishments, and ready yourself for the frenzy of spring.

One step at a time we make the transition.

Splash, splash, splash. The sound of spring!

Looking for a great way to celebrate the coming of spring? Join us on Sunday, March 20 for the St Patrick's Day Human Race on Summit Avenue in St Paul. Choose the 8K, 5K or youth run. Registration available through race day.

Less is the New More

2011-02-28T00:25:00.000-06:00

It's hard not to be overwhelmed by technology. Your cell phone likely can accomplish more than your first computer could. There is not only 'an app for that,' there are probably 1000 apps. Web sites have so many bells and whistles that, well, they're noisy. Has it made your life any easier?

I confess that I recently acquired a Blackberry and I love what it can do. I'm not addicted, but I appreciate its horsepower. Owning it confirmed to me what I already knew: the way we use the Internet has changed dramatically, and it isn't going back to the old way. Gone are the days of poking around entire web sites, looking at everything they have to offer. Now I want to get in, get out and get going. The full features may not even be available to me if I'm on my Blackberry, so I'll never see them anyway. Sites like Facebook can easily be clipped for mobile use, as can many of your favorite sites. Old, clunky web sites just don't make the grade anymore.

That's a long introduction into the beginning of an evolution for the TSL Events web site. Our old site had become too rigid, and with a push from our web developer, Kirk Hoaglund of Clientek, we've slimmed things down. Now when you go to http://www.tslevents.com/ you'll find a handy place for the information you want, including a new wave of widgets.

For example, want a race map? We've embedded our map from the Map My Run site. Looking for results or photos? Kirk has created new widgets to easily display those in one spot. (Those clever widgets are also available for you on Facebook). Want to see what we're doing on Facebook? That's also available right on the home page. Soon we'll have a widget for race registration from our registration partner, ImATHLETE. The goal is to give you easy access to what you want, and ultimately to let you take it with you.

The new site isn't yet designed for mobile use, but we're headed that way. The old web model was to create 'sticky' sites that created multiple hits and clicks. Now, I'm only concerned that you can get what you want. If you want to do only one thing on our site, I want to make sure it is easy and accessible. It's still a work in progress, but I think we've taken some big steps.

As always, you'll be the judge. Let me know what you like and what you don't. The new format is much more flexible, so we can respond quicker to your feedback.

Less is the new more. Does it look good on us?

Turkey Time

2010-11-18T07:48:00.008-06:00

I use running for exercise, competition, to clear my head and sometimes for transportation. One thing I haven't done is to literally run for my life, with the possible exception of crossing a few intersections. My friend Tom Turkey has made a habit of using his running to 'escape.' I caught up with him this week to check his pulse.

Me: Tom you are looking lean and fit. How is your training going?

TT: Very well, thank you. I had a few interval sessions last week training with this deer I know. She doesn't have much stamina but she's really quick on the short stuff. When that gun goes off, she's gone!

Me: What are your plans for the Turkey Run (Sun. November 21, Como Lake St Paul)?

TT: I think I'll go out hard and try to build a big lead. I really like to get out of sight of everyone who is following me.

Me: Have you been on the course yet this fall?

TT: I was there last weekend, but the snow made it pretty slippery. I still got up to my top gear and really flew.

Me: What weather conditions do you expect for this Sunday (Nov. 21)?

TT: There might some precip in the air, but I think the conditions will be good. The lake is looking pretty.

Me: This course is not hard to follow, but I hear you have a trick you use when you run a complicated course. Would you share that with us?

TT: It's a variation of the old 'leave bread crumbs' routine. I preview the course, dropping a trail of corn behind me. Whe race time comes, I simply follow the trail. It also doubles as a light snack, so I can usually skip the aid stations.

Me: We'll see if you've started a new trend! What's next for you after this race?

TT: I'll be laying low for a few weeks. I'm taking a trip to Chile to explore some underground caverns.

Me: So, no running?

TT: I'm bringing my shoes. I hear there is a nice three-mile loop.

Me: What do you think of the Turkey Run shirt design this year? It's artist Lee Jack Thao's imagination of you after winning the big race.

TT: I really like it! This is the first year I've been depicted with running shoes, and it makes my shoe sponsor very happy.

Me: Good luck on Sunday. I'll see you at the race.

TT: Thanks! It's my favorite event of the year. I like the fact that after the race I can get stuffed on cookies and bread and not worry about overdoing it. It's great to be a runner!

Rediscovering a Classic

2010-07-22T22:34:00.016-05:00

When I moved to the Twin Cities in the late 1970s to attend college, I was amazed at the active running community. Coming from a small town where I once had beer tossed at me while running, the idea of running around a lake without behind hassled was intriguing. When I was introduced to Lake Calhoun in Minneapolis, I discovered what thousands of runners before and since have learned: it's the perfect running lake.

I admit to being biased. I direct the Hennepin-Lake Classic, and each year since 1980 (I missed the first two) I've been down at Lake Calhoun very early on the first Sunday in August. Some of Calhoun's charms are obvious, and some grow on you:

It is almost a perfect 5K around. That makes it a great loop to check your fitness or just relax and enjoy the sights.

You always have a view across the lake. Unlike other lakes, you are never out of sight or around a bend. You can always tell where you are at Calhoun.

You're never alone. Even those early mornings race directing, there is someone else at the lake. I'll run somewhere else when I want to be alone, but I'll go to Calhoun when I want to be part of the crowd.

There is plenty of water available. There are multiple water stops on each loop of the lake, meaning you can refresh yourself on the hot summer days.

The lake feel like a party. Running a loop around Lake Calhoun in the summer will bring you in contact with sun-tanners, sail-boarders, volleyball players, inline skaters, Frisbee flippers, dog walkers, archers, cyclists, and more. Calhoun is a lake that knows how to have fun!

It is only a few steps from Uptown Minneapolis. If you are looking for food and entertainment, you don't have far to go after your run.

The more it changes the more it stays the same. I've run the lake for more than 30 years, and the area has undergone some major changes. However, just plop in a video tape of the movie The Personals (if you still have a VCR), and you'll see a view of the lake circa 1980 that looks very familiar. As an added bonus, you'll also see the Hennepin-Lake Classic race with a cameo appearance in the movie.

If you haven't discovered the joys of Lake Calhoun, stop over see what you've been missing. If you don't mind sharing, come for the Hennepin-Lake Classic on Sunday, August 1, and you can run a 5K or 10K or even both (the DoubleHeader). After a lap or two (or three!) around the lake, you can judge for yourself if it's the perfect lake for running. You may even have a few reasons of your own to add to my list. And you definitely won't leave thirsty!

McLovin, Irish Pigs and O'Runners (Oh my!)

2010-03-16T05:59:00.007-05:00

The year's Human Race Hero, Cynthia Schroeder Brochman, was someone you wanted on your team. From her college years at St Olaf to her days on Racer's Edge, Run N Fun and Baba Yaga, she knew how to do her best while encouraging and amusing her teammates. (More on that soon on Teri J Dwyer's TJ's Turf blog).

Brochman died last December after a one-year battle with cancer. She will be honored posthumously at the St Patrick's Day Human Race on Sunday, March 28. Her highly competitive Run N Fun team will be there, as well as dozens of teams of citizen athletes.

The event allows you to create your own team, so amidst the teams like Target Run Club and Cargill Club Run you'll find Dandy Long Legs, Team Bumble, True Players and The Heavy Breathers. There's also Team RED (Run Eat Drink) and Hot Sauce, The Fantastic Five, Run&Brunch and the A Team. A few team names reflect the St Patrick's Day theme, including McLovin, Irish Pigs and the O'Runners. Finally, the largest team so far is a group of work friends: Boogers and Bones. They all work at Regions Hospital, so their name, besides being fun to say, reflects their professional duties.

Some teams train together, others will only gather for this race. Each team has its own set of reasons why they exist. One common theme: teams add fun! Whether you race together or just meet afterward, being on a team raises the fun quotient.

Some of my most fun running experiences have come when I was on a team. From formal racing teams to pick-up teams for relays, I like being a part of something bigger than myself. The competitive side can be fun, but the camaraderie is the thing. I can't really say it any better than the team description for the O'Runners: "For our team name we had a difficult time deciding between O'Drunkards and O'Runners...most of us would consider ourselves better drinkers than runners so maybe we should've stuck with that!" Going with your strengths is always a good idea, but I think you'll be okay with O'Runners.

Got team? What's your story?

PS It's not too late to form your own team, and not all the good team names are taken. Check out our special contest on The Sporting Life page on Facebook.

Best Running Advice Comes From A Turkey

2009-11-19T21:30:00.024-06:00

As a runner for more than thirty years, I've been on both the giving and receiving end of advice. Runners, in general, are both eager to help and easily overwhelmed by the volume of information available. Sometimes it takes a filter to help advice make sense. I've started using a 'turkey' filter for running advice.

Turkeys have been given a bad name in running. For example, 'turkey' is the term used to refer to unregistered runners, the bane of timers using the venerable chutes and spindles timing system. When these scofflaws cross the finish line they mess up the syncing of finish times and finish tags. The solution? Place a 'turkey tag' on the spindle. Chip timing has made that issue less common, but the term remains in use. In case you're not a hunter (or a turkey), you may not know that 'turkey tags' also refers to a hunting requirement that your harvest be properly labeled. This is not a popular term in the flock.

Most people don't realize that turkeys are quite good runners. We're used to the overfed, under-exercised fatties that end up on our dinner tables for Thanksgiving. Their wild cousins weigh half as much and can run 20 miles per hour. That's three minutes per mile, and they can fly twice that speed.

I've been reading Born to Run, a fascinating story about our true human capacity for distance running. I decided to check in with my friend Tom Turkey to see if we humans could learn something from our feathered friends. Tom was gracious enough to provide a list of helpful hints for your running pleasure.

Tom writes:

"Thanks for the opportunity. Running has been a big part of my life. I really think it has made me a better bird. I look forward each day to my run. Whether I'm going long or just running away, running puts a smile on my beak.

"I've compiled my seven favorite tips. I hope you enjoy. Have a safe Thanksgiving, and remember to go vegetarian!

"Shoes are for sissies. I don't know one turkey that wears shoes on a regular basis. Try barefoot running for an authentic experience. The Born to Run guy got that right.

"Forage on long runs. I prefer acorns and seeds, but you might go with gel or goo.

"Water means life. I wouldn't think of running without a stream nearby. If you don't live near water, or don't like to bend over and lap it up, bring a water bottle.

"Know when to peak. I'm always at my leanest this time of year, and frankly it has saved my life. If you're getting ready for a race, prepare like your life was on the line. Really.

"Strut your tail feathers. Okay, this one is more about getting a date, but it's good for your running too. If you've got it, flaunt it!

"Find a flock. I wouldn't spend winter without one. Find someone to share your runs, or at least listen to your stories.

"Don't stuff yourself. I also wouldn't let anyone else do it to you."

Think of Tom's advice as you celebrate Thanksgiving this year. One flock you may want to join, is the crowd gathering for the annual Turkey Run the Sunday before Thanksgiving. Tom will be there, though he keeps a low profile after the incident with the starting pistol a few years ago. You will find him on the race shirt, as usual. He's a big fan of tip #5.

From the Creative Minds of Runners

2009-10-13T14:56:00.015-05:00

In my last blog I asked a question: what's missing from the local running scene? I threw out a few thoughts of my own: a relay, uphill mile or a fitness sampler event. Then I opened it up to you...and you opened up to me.

Your responses came back via E-mail, Facebook, LinkedIn and Twitter. Some of you already had ideas and were looking for an opportunity to share. Others of you waited for a few posts to come in, then added your own tweaks to those ideas. After dozens of responses were received, I'm ready to make a report.

The responses can be grouped into a few categories:

"I never would have thought of that!"
The leader in this category is Katherine's idea about synchronized running. "Sync up the iPods, let spectators know what you're listening to, then run with the moves: hand gestures, arm movements, dance steps. I think it would be fun for everyone. It would draw attention to the sport, that's for sure." Yes, it would!

Others in this category were a pursuit race where someone was dressed up like a rabbit (Julia) and a Speed Disc Golf event (Elizabeth).

"I should have thought of that!"
Amy came up with this one: "I noticed that many of the larger races around the Twin Cities have a theme that they are centered around, and that seems to attract participants. I thought that it might be interesting to do a wine and cheese run (since there are already a bunch of beer runs that people seem to like)." You had me at cheese.

"Psst..."
The most secretive idea comes from Kristen. She has an idea regarding first-time runners. "Well, I have had this idea for quite some time, and since I'm not a race director, but know YOU , I was thinking of sharing my idea if you'd cut me in on some of the action;)" I can't be more specific because she swore me to secrecy, but I think it has potential.

Variations on a theme
Quite a few people like the idea of a trail or adventure type run. Sean, Dave, Kurt and Nick all mentioned the infamous Living History Farms event in Des Moines, Iowa where runners go through water, over fences and generally get muddy. MDRA has its Mudball event in April, but these people were suggesting something on a larger scale. Julia compared it to cyclocross. Nick and Bill suggested adding hay bales. Adam suggested adding beer to the concept.

Up
Several people liked the idea of climbing. From hills (Heather and Erik) to stairs (Jeff), the concept has its fans. Several Duluthians weighed in with their suggestions of hills.

"I like sharing"
The team concept was a recurring theme. Whether it was relays (Tim and Joe), adventure racing or synchronized running, people are looking for team events.

"Bring it back"
Those who remember running in the 1970s might recall events like a one-hour run (Evan) or last-man-out (Lori Anne). Not all good ideas have to be entirely new!

Now the challenge is to take these great ideas and make something happen. My next blog will invite you to help me with that. Until then, if you see me running in a rabbit suit with my iPod and a beer, you'll know I'm just brainstorming.

A Break from Tradition: The New Race

2009-08-26T15:59:00.012-05:00

I like tradition. I direct four events that have been around for at least 25 years, and in a world that changes as much as ours, I'm proud of them. Sometimes, though, tradition works against innovation. The courses, dates and race lengths are part of the 'tradition' package. To break out of that mold, we're creating The New Race.

We now have incredible tools that promote nimbleness. Communication is quick, and with social media everyone has a chance to have their voices heard. Events have been a little slow to adapt. It's time for run/walk events to become user-generated. Rather than event directors, sponsors and municipalities calling the shots, why not open the process? Why not look for ideas that are new, fun and maybe even a little crazy? Why not create The New Race?

My idea is simple: find out what runners and walkers think is missing from the Minnesota running scene and create a new event. We're not going to worry about making it big or doing it more than once. We'll just take a good idea and run with it.

What event would you like to see? What venue would be perfect? What time of year is event-deficient? What premium would you love to receive? Give us as much or as little information as you want: race length, date, course, theme, whatever. Tell us why you think we should do it. We'll collect a handful of finalists, perhaps even mashing together a few different ideas, then put them to a vote.

Just to get you thinking, here are a few of my ideas:

a one-hour relay on a track or closed loop

an indoor event that allows you to sample different workouts: yoga, kettle bells, etc.

an uphill mile

a long relay that starts and finishes in the Twin Cities metro

Feel free to take and twist those or start from scratch. No idea is too silly or too challenging!

It's easy to submit your ideas:

Go to our Facebook discussion page and post a comment;

Send your comment to me on Twitter by using @cfullerrun and hashtag #thenewrace;

Send E-mail to Chris.Fuller@TSLevents.com.

We'll collect ideas until 9/30/09, and then get back to you with the best. Ideas that don't make the cut for this event might find their way into other TSL events. The New Race is as much an idea incubator as it is an event.

Be a part of something new, something special. Help us create a new tradition of innovation. Help us create the The New Race.

How Facebook Made Me A Better Runner

2009-07-30T23:24:00.027-05:00

Chris Fuller/Full Story Blog

I often run alone, but I appreciate the social side of running. Sharing your experiences as a runner, either during the run or afterwards, makes it more satisfying. Now, with new fun tools like Facebook, that sharing can be taken to a whole new level. It can make you a better runner.

Unless you have been in a cave for a few years, you probably have heard of Facebook. Answers to a survey question at our last race indicate that 67% of our participants are already on Facebook. That's probably already above 70%, and growing fast. Facebook has evolved from a tool primarily for college students to a robust space for all adults. I wasn't in that first wave (PCs and Macs weren't around yet when I was in college), so I had to do a little cramming to get up to speed on Facebook. Here's what I found:

1) Personal Pages
Everyone on Facebook starts with a personal page. That's a great way to talk about what you are doing and share that info with your friends. Many of my friends are runners (surprise, surprise!), so I'll see updates with today's workouts, pre-race jitters, post race results, and more. Since photos are easy to upload, I'll also see race pics, trip photos and even nasty road rash (runners and bikes don't always mix well). Every once and awhile, I'll see an organization posting on Facebook as an individual. That's where you'll find the Minnesota Distance Running Association (MDRA).

2) Groups
Groups are collections of people with similar interests. Search for running groups and you'll find hundreds. Facebook search tools are primitive compared to what Google can do on the Internet, but they are a start. The default search results are in descending order by size of group (i.e., biggest on top). There is no way to search by location, so you'll have to just page through if you are looking for running groups in Minnesota. It will take you some time, but you'll easily find one (or more) groups that you want to join. You'll find Run N Fun and TC Running Company as Facebook groups.

Groups are usually built to allow two-way communication: comments, discussion, talking between group members. If you have a running team or even a few training partners, you may want to start your own Facebook group as a way to coordinate runs and share stories and photos.

3) Pages
Pages are what companies do on Facebook. The Sporting Life page on Facebook is here. Facebook is full of pages for runners, from event management companies to equipment manufacturers to running stores and magazines. The best ones don't just duplicate what is on their web sites, but offer different content and more interaction, like discussions, polls and comments. As an owner of a company with a page, I can tell you that we want to hear from you! Comment on it, share it, let us know what you think. The whole point of social media is that you get a voice.

4) Events
You can find hundreds of running events listed on Facebook. Again, the search is lame, so you can't search by city, state or date. Search for "Hennepin" and you'll see Hennepin-Lake Classic right on top, followed by the Uptown Art Fair. Search for "run" and you'll find mostly running races, but also the Lighting Run motorcycle event and golf events on the Fox Run course.

Events usually have guest lists, and you can automatically let your friends know when you decide to do an event.

5) Applications
Facebook has spawned a whole sideshow of gadgets called applications. These are tools built especially for Facebook (they share the computer code with developers). Some of these developers are runners, so you'll see applications like mapping tools, training logs, and various ways to create social connections. Search Facebook applications with keyword "running" and see what comes up.

Next time you are on Facebook, check out groups, pages, events and applications. Tap into the power of social media to help your running. I wonder what I should eat the night before the Hennepin-Lake Classic? Hint: the answer is on Facebook!

Social Media Puts You In Charge

2009-07-10T11:30:00.023-05:00

Are your ears burning? We were just talking about you. On Facebook, Twitter, and LinkedIn. In blogs too. We were talking about how things have changed and now you are in charge. Did you get the memo, I mean tweet?

Social media has gone beyond the level of craze. It isn't merely a phenomenon or star-burst. It is a fundamental change in communication patterns. And it puts you in charge. As media and marketers struggle to keep up, social media give you options that break the old rules about who controls the conversation.

I'm not talking about using Facebook to post pictures of your cat or Twitter to let your friends know what you had for lunch. I'm talking about a way for you to get and pass on information that gives you the power to make people listen to you. Marketers have reacted with everything from sheer terror ('ads don't work the way they used to, the world is ending,' to delight, 'so that's what my customers really think'). I tend to be more on the side of delight.

Over my years in retail sales and event management, I've found that talking directly to my customers gives me insights that I cannot gain any other way. Social media makes that communication easier than ever. Rather than being afraid of what you might say, I'd like to encourage you to use social media to communicate with friends and businesses in a way that helps keep things relevant.

One of the things about social media is that by its social nature, you tend to discover the tools by hearing about them from a friend. Someone said you had to be on Facebook to see what your other friends were up to. Someone else told you that Twitter would give you intriguing little slices of information that would become addicting. It's unlikely that anyone ever talked to you about the power you were wielding, or how to make best use of it. Until now. I've come up with a multi-part Runner's Guide to Social Media . Part 1 will lay out the basics: The Game, The Players and The Strategy. Part 2 will go into specific running related examples.

Runner's Guide to Social Media
Part 1

The Game
Social media is all about establishing connections. They're called 'friends' or 'fans' on Facebook, 'followers' on Twitter or simply 'connections' on LinkedIn, but the idea is the same. These are people with whom you share some common interest.

The Players
There are dozens of social media outlets, but the main resources for runners are Facebook, Twitter, LinkedIn and a vast array of blogs.

Blogs (short for web logs) have been around the longest. They are outlets for people to post information and stories, and the best ones have some topical focus. If you search for 'running' on a blog site, you will find thousands of posts. Some common blogging tools include Blogger and Word Press.

Facebook allows you to create a personal page, connect with friends, form groups, and become fans of businesses or organizations that you like. It's easy to posts updates, photos and video.

Twitter is a type of micro-blog. You can post up to 140 characters at a time, so your updates are short and sweet. If you want to know what Lance Armstrong felt about his Tour de France ride today, follow him on Twitter.

LinkedIn is more professional in nature. It allows for a personal page where you can update your education and work histories as well as give and receive recommendations. It also has groups where you can network with people sharing special interests. There are many running-related LinkedIn groups.

The Strategy
As a runner, you can use social media to reach your goals:

Need someone to run with? Put word out to your friends or join a group. Groups are a great way to keep everyone on the same page for workouts and social gatherings.
Want to find an event? Search on your own (WARNING: Facebook has ultra-lame search abilities when it comes to events), check-out what events your friends are doing, or better yet, become a fan of organizations that put on events.
Want to give feedback before or after an event? Post on the event page.
Have a great photo of you finishing your first 5K? Post that on your personal page as well as the event page.
Want to keep friends in the loop about your marathon? Tweet from your cell phone as you cross the finish line, or wait a couple minutes and post photos to your Facebook page.
Have a great recipe you'd like to share with your running friends? Post it!

There are also special tools or applications that can help you along the way. On Facebook, there are apps for running logs, route mapping and more.

My next blog will include Part 2, where I will get into more details about specific pages and groups that runners might be interested in, as well as examples of how to use the strategies listed above.

In true social media form, I'd like to hear from you. We've started a discussion on our Facebook page about how runners use social media. Please join the discussion and make a post. I'm looking for your examples of successful social media approaches.

You can also check out The Sporting Life social media pages:

The Sporting Life on Facebook

TSLZebra on Twitter

Chris Fuller's profile on LinkedIn

FULL STORY blog on Blogger

Please stay connected. Remember: you're in charge!

You Provide Renewable Energy

2009-06-05T09:19:00.006-05:00

It's pretty clear that runners, walkers and inline skaters haven't been stopped by tough economic times. That shouldn't be surprising. There is a reason it's called endurance exercise. This is a good time to keep positive, and reach out to others who are struggling, and we are just the people to do it.

Despite the news that Grandma's Marathon did not fill for the first time in fifteen years, there are plenty of signs that our sports are very healthy right now. Two new metro-area marathons debuted successfully in the past few weeks, with numbers more than making up for Grandma's deficit. Our own event, Grand Old Day On the Go on June 7 is running substantially above last year's numbers. Twin Cities Marathon is even adding a 10K this year, a sign that they are bullish on running.

Runners, walkers and skaters are not immune to economic struggle. Some have lost jobs, most have had to cut back in some way. From a survey we did last year, fitness-related cutbacks were mainly in travel, as well as a sharper eye toward value provided by local events.

At the same time, runners, walkers and skaters are still running, walking and skating, still doing charity events or fundraising at events. Most of us are aware that non-profits have been hit hard recently, and we have tired to do our part.

This Sunday at Grand Old Day On the Go, we have partnered with the Hallie Q Brown Foodshelf to conduct a food drive. We have done this type of thing before, but this year there is a special urgency. Food shelves have become a lifeline for families trying to get through tough times. As runners, we are used to have food provided for us at the end of events. This is a great opportunity to give back. By simply bringing a can or box of food to the race, you can help a family have a meal. That good feeling you get from helping others will bring you smiles long after the race is over.

Thank you, runners, walkers and skaters, for continuing to be a positive force in the community. Your energy is truly a renewable resource that powers positive change.

Eight Ways Life is Grand

2009-05-20T18:07:00.011-05:00

My friend Garrett B Shoemaker has been running in St Paul for a long time. (He remembers when the streetcars first came to Grand Avenue, but that's another story). Talking to him reminded me of the benefits of staying in place. I've lived in St Paul long enough to appreciate its charms and Grand Avenue is one of the brightest.

I've gone to school, lived and worked on or within a few blocks of Grand Avenue for over three decades. As Grand Old Day approaches, I've come up with eight reasons why Grand Avenue is the place for people On the Go:

You're never more than a few blocks from a cup of coffee. I don't even drink coffee, but I can't help but be in awe at the supply on Grand. Local or chain, foofy or black, your buzz is safe here.

It's a perfect fartlek course. When running down Grand, you'll naturally change speeds as you encounter the bar crowd near Victoria (speed up for your safety) or the college crowd near Snelling (seriously, how do they make it to class?).

Bad back? No Problem! Between chiropractors and acupuncturists, Grand Ave is awash in health practitioners.

You're just a hop, skip and jump from a running track. Both Macalester College and the University of St Thomas have outdoor tracks that are open for public use, at least at certain times. Be sure to follow proper track etiquette!

Cool down with ice cream. Is there a better way to end a run in the summer?

Stock up on carbs. Grand Ave holds its own with grocery stores and specialty foods shops.

'Heart healthy' street crossing. Want to give your ticker a jolt? Cross Grand Ave as a pedestrian. Sprint to the other side as drivers look at you like you're invisible.

One day a year, the streets are closed to cars, and pedestrians take over. Grand Old Day On the Go gives runners, walkers and inline skaters get a head start!

I know there are other Grand Ave lovers out there. Garrett is running a Facebook contest called Where's Garrett? Check it out and test your Grand Avenue knowledge. And if you drive into my neighborhood, please stop for pedestrians!

Stress Test Provides Feedback

2009-04-17T11:24:00.020-05:00

Stress tests have leaped from the doctor's office to the bank examiner's office. Soon you may (or may not) know more about how healthy your mega-bank is. What about your favorite run/walk event? How does it do on a stress test?

As an event director, our stress test comes in the form of our post-event surveys. Your feedback provides valuable information about how we are doing. In the spirit of transparency, we want you to know the results.

Our survey after the recent St Patrick's Day Human Race is now complete. We had more than 400 responses, which is 25% of the people receiving the survey link via E-mail. That is considered a high rate (at little as 10% could be statistically valid).

The Results
The six most important things to respondents are listed below. In parentheses next to each item is their importance to respondents and an approval rating, each achieved based on a five-point scale with 1.0 the lowest, 3.0 neutral, and 5.0 the highest.

Official results posted online (importance=3.01/approval=4.16)
Course (3.0/4.25)
Restrooms (2.87/3.63)
Event date (2.79/3.97)
Headquarters (2.69/4.02)
Refreshments (2.44/3.59)

The good news is that, in those six key categories, we performed pretty well. We consider any approval rating below 4.0 something we need to work on. That leaves three areas to address.

Event date and headquarters are linked: our date is fixed by the availability of facilities at the University of St Thomas. Our event is held on the first Sunday of their Spring Break so we have access to indoor facilities. Next year, things are a little uncertain, since the University of St Thomas will be building a new field house. We won't know until later in the year what that means for our event date and HQ.

We know restrooms are important to runners and walkers. At 3.63, the score wasn't terrible, but needs some work. The biggest piece of advice we got was that people wanted porta-potties near the 8K start at Prior. We are looking into options for doing that.

Refreshments did okay at 3.59, and even earned rave reviews for the trail mix from Great Harvest. We'll work to enhance our offerings for 2010.

Our Web Site
We also asked you about our web site. It got higher marks than last year (we overhauled the site last April), and you really like the results features. However, many people had problems with the maps and some didn't like the site navigation. We are moving to a new mapping tool (MapMyFitness) that should greatly improve the maps we use, and are looking at the best ways to address the navigation issues. We have also made some updates to our online registration process. Most people flew through it with no problems, but the ones who had problems got really frustrated. We've eliminated a couple potential issues that should smooth things out for most people.

Action Questions
The most powerful questions on the survey where the three 'action' questions. Here is how we did on them:

How likely are you to return next year? 90.8% likely or very likely
Would you recommend this event to a friend? 90.7% likely or very likely
Would you participate in another TSL event? 83.0% likely or very likely

Finally, when we asked you to describe the event, the most common words and phrases used were:

"fun"
"well-organized"
"great course"
"friendly"

Of course we did receive a few responses like "waste of money," "too expensive, especially on race day" and "not sure what the event has to do with St Patrick's Day or humans." We know we can't please everyone, and want to make sure people know what the event is about when they choose to participate.

Conclusion
Our stress test provides us some directives to make our events better. The funny thing is that I feel less stress just knowing what you are thinking. Thank you for sharing!

Flats Happen; Got Spares?

2009-03-11T20:51:00.011-05:00

I set a personal best last week. Unfortunately it wasn't a running achievement. I now have a new record for 'most flat tires in a single driving incident.' That record is two.

A fifty-percent deficiency is all relative. In airplane engines, it is a really bad thing. In kidneys, not too bad. In tires? The problem is you only have one spare, and it's miniature. What happens when two tires go out at once? If you don't have AAA or an equivalent, you end up driving on whatever tire is the least flat.

While TJ stood guard (you're pretty vulnerable when changing a spare, even if it is in a mall parking lot), I replaced the right rear tire, tossed the bad one in the trunk, and hoped the front right tire could take us home. It could.

The next day my neighborhood auto mechanic had one tire plugged and the other replaced by 10:30 AM. All-in-all, it could have been much worse. It reminded me that situations like this can happen at any time. You need a Plan B, or maybe even C.

Like most runners, I've had the occasional race where the wheels just fell off. As you creep toward the finish, you wonder what went wrong. The most common problem is that you expected everything to go right. Running, like most things in life, requires constant adjustments.

The adjustments range from monitoring how you feel on race day or before a key workout, to changes you make as you age. You might make back off a little at the start of a race to let yourself work into your pace, or maybe you drop a day per week of running from your schedule so you can recover fully. You might add speedwork to jump-start your energy system, but subtract some mileage to keep your overall work level in check. The adjustments are constant, with unforgiving consequences if you try to simply stay the course. Hmm... somehow this veered into commentary about the economy.

In ChiRunning we teach that you need to feel what is going on in your body in order to make changes to your form and posture. A constant process of sensing make the adjustments easier to make. We things are off, it is off because we are paying attention.

My mechanic told me there were nails in both tires. Since I don't live or work in a construction zone, I'm not sure sure where I picked-up those unwelcome travelers. You can't avoid every problem: sometimes you drive over nails. But you can adjust, and soon you'll be back on the road again. And with proper adjustments, you can keep driving, or running, for a long time.

Five ways to make adjustments:

Check in regularly so you know what your baseline is.
Make the check-in be comparative, not judgemental. "I feel bad," is not as helpful as "I feel tighter than yesterday."
Don't make too many changes at once. No more than two per week.
Learn to trust your gut. Don't let ego arguments carry the day.
Set some boundaries. Healthy running does not involve limping!

Oops, I forgot to Set A Goal

2009-02-19T11:46:00.006-06:00

I finished a long-run the other day, and felt pretty good. The distance was in the medium range for my long runs, but it was enough to get me tired. As I refueled afterwards, my satisfaction started to fade. The run itself was fine, but how did it fit into my overall plan?

I've been a runner for over thirty years and a coach for nearly twenty-five. I'm always ready to learn new things, but I have a pretty good idea what I need to do to establish goals and set up a training program. What was going on here?

The easy answer is that I lost focus. That sports cliche is actually based in truth. It is rare that the winner of a marathon will confess at the awards ceremony, "I had no idea what I was doing out there. I was daydreaming the whole way." Successful athletes have a plan and ways to adapt the plan, and don't stray too far from it. Focus matters.

Beyond focus is a larger issue. You can't have focus without a goal. What was your goal for today and how does it match up with your bigger goals? If you know the answer, congratulations. You are well on the way to success. If you are like the rest of us, it's time to do some work.

I realized that for me, the lack of goal setting was not because I didn't know what to do. I've had plenty of experience setting and reaching goals. The reason was avoidance. If you don't set a goal, you can't fail, right? The problem is that you can't succeed either.

When I look at my situation, I also realized I was making the mountain too high by creating an endless list of things that needed to be in place before I could set goals. It's an icy winter, so it's too soon for speed work... My long runs aren't where I want them yet... I'm busy with work...Blah, blah, blah. I wouldn't allow those excuses in someone I was coaching, so why was I making them?

I don't believe that every action we take has to revolve around a larger goal. It's fine to be spontaneous. But the benefit of goals is that they help round things into shape, and help you make decisions on how to spend your time and effort. While reaching your goals can be challenging, having goals tends to make day to day decisions easier.

Part of the process for me is to remove clutter. That includes both physical and mental clutter. What are the things clogging your path? Start pruning, purging and organizing, and that path becomes much easier to follow.

There is also power in sharing your goals. You may want to keep a few to yourself, but sharing can also help draw in the outside resources you might need. Want to run a marathon in 2009? Find a training program and/or training group. Looking for a new job? Let people know you are looking. Want a new relationship? Put yourself out there.

I still have some clutter to remove, but I'm not waiting to set my goals. I'm turning them loose by sharing a few with you:

I turn 50 in June, so I'm training for a marathon this year. I probably won't have a time goal, but want to use ChiRunning and enjoy the experience.

I want to act on all your suggestions on how to make TSL events better than ever. That means I'm actively looking for more sponsorships.

I'm looking to use my knowledge and skills to help others meet their goals. That means I'm looking for work, either projects or jobs, where I can add value (project management, writing, coaching, cone moving).

What are your goals? Share them on our Facebook page in the discussions section. By turning them loose you'll me amazed by the power that flows back to you.

Resource guide:

There is no need to reinvent the wheel when it comes to goal setting and motivation. Here are some great resources:

Books:

Galloway Training Programs by Jeff Galloway

ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running by Danny Dreyer

Think and Grow Rich by Napoleon Hill

Little Gold Book of YES! Attitude by Jeffrey Gitomer

The Passion Test by Janet Bray Attwood and Chris Attwood

Local Workshops and gatherings:

Live Dynamite with Cathy Paper and Maryanne O'Brien (they are both runners)

Time for Stories

2009-02-06T11:02:00.013-06:00

Every day the stories seem more bleak. More layoffs, more Ponzi schemes, more bad financial news. I admire ostriches for having enough sense to put their heads in the ground and ignore it all!

We did a survey last summer and found most runners were not cutting back significantly in their running expenses because they consider them to be essential. That may have changed slightly since then, but we're seeing race registration purring along, people buying running shoes and getting excited about a chance to run outside with a little warm-up.

Most of us can't ignore the bad news entirely. But we can use some of our best human skills, the ones that have kept our species alive for so long. We can connect with other people, share our stories, and work together to make things better.

A new president has asked us to do just that. There are glimmers of hope. For many of us, running is a great metaphor for times like these. Yes, sometimes it is hard, but moving forward will lead to something better, sharing will lead to something richer, and persevering will lead to something lasting.

For those who have lost jobs recently, I encourage you to maintain your connections. Running can be a great way to keep social, keep active, and keep sane. Reach out to your running partners or group, and let them reach out to you. Don't disappear, come to races too. We're offering a special $10 entry fee for the St Patrick's Day Human Race for people recently laid off. Join us and join your friends.

Continue to tell your stories. Stories keep us connected, keep us inspired. Online social networking is so popular for a reason. It allows people to tell the stories of their lives, and see the stories of their friends. Tell us your stories. Find us on Facebook and drop us a note. How is your running going? What about your job search? Reach out to others who want to hear, and want to help.

We all have our own stories, but sometimes we want to be lost in someone else's story. Movies have the power to tell stories in ways that pull us in. There are many inspirational running movies (and some dreadful ones too). I've incorporated a list of fabulous running movies into six-week training programs posted on our Facebook page. These movies combine entertainment with inspiration.

Of course, there is no substitute for face-to-face interactions. Training partners , training groups and running clubs all fill that role. Jeff Galloway, Olympian and marathon training guru, recommends that each person in a training group bring a story to tell on a long run. By the time you get to your marathon, you are not only ready to run, you've become a better storyteller and listener.

The snow will melt, the economy will heat up and jobs will return. Your running will be part of what makes things better. Your stories will be part of what makes things richer.

Got Cones?

2009-01-07T09:19:00.007-06:00

New events are popping up everywhere. There are two new marathons to choose from this May (Minneapolis and Stillwater), Get In Gear is adding a half-marathon, and every non-profit in the Twin Cities has their own race. While some event directors salivate at the idea of working multiple events every weekend, I’m taking a different approach. I’m doing less.

Don’t get worried. All your favorite TSL events are still on the calendar: Frigid 5 (1/11), St Patrick’s Day Human Race (3/22), Grand Old Day On the Go (6/1), Hennepin-Lake Classic (8/2), Paul Mausling XC Run (10/11), Rocky’s Run (11/8) and Turkey Run (11/22). I’ll still be working with my friends at the St Paul Saints on Running of the Pigs (4/19). But instead of adding more events, I’m going a different direction. Any maybe you can help me.

As an event director, I’m responsible for creating a positive experience for hundreds or thousands of people at an event. Something as simple as an orange cone becomes a key part of that experience. Have you ever gotten lost on a course? Cones to the rescue! They help you know where to go.

I’ve spent more than twenty-five years pointing people in the right direction. Now I’d like to apply that knowledge in a new way. Are you part of a team looking for a results-oriented project manager, customer service specialist, marketing innovator or experienced writer? I’d like to help you reach your goals. If you don’t have cones, I’ll bring my own!

In this tough economic climate, we’re all looking for some direction. I’m looking to see what direction the cones point me. Got cones? Need cones? Please contact me at Chris.Fuller@TSLevents.com or on LinkedIn to discuss your opportunity/problem. Whether you have a short-term project or a long-term job, I’d like to see if I can be part of your solution.

Cones to the rescue!

Move That Snow!

2008-12-22T07:26:00.011-06:00

It snowed this past weekend, and like other responsible Minnesotans, I shoveled. And shoveled. And shoveled again. My goal of runner-friendly sidewalks takes some extra work, but leaves me satisfied.

I manage a rental property and have about 1,000 square feet of sidewalks and driveway to clear. I use a shovel for a variety of reasons: it's better for the environment, it's quieter, and I like the exercise and feeling of accomplishment. It also gives me some time to think.

Part of what I think about is the job at hand. Over the years I have come up with a mindful approach to shoveling that gives me inner peace. Or at minimum, allows me to clear my turf with both my back and sanity intact. In the spirit of the holidays, I'd like like to share that approach with you. Consider it cross-training. If you don't have anything to shovel, volunteer to shovel a neighbor's sidewalk. Shoveling makes a great gift, and not just for the holidays!

First, I choose the right tool. Shovels come in many flavors, but mostly they can be broken into pushers (curved blades) and lifters (flat blades). Hint #1: there is a reason that snowplows push snow rather than lift it. Unless you only have a six-foot sidewalk to clear, use a pusher!

The next aspect of shovel selection is to determine what you will be doing with the snow once you've pushed it. Unlike a snowplow, you eventually have to put the snow somewhere. This is where a special hybrid of shovels comes in handy. I prefer a 27" pusher that also has sides to the curved blade, allowing you to also lift a scoop of snow and toss it somewhere. Look for a handle on the end for easy gripping. I do have a smaller lifter for areas like steps, but the hybrid pusher is my go-to implement.

Finally, when choosing the right tool, keep a eye on overall efficiency. Cheap snow shovels are a bad investment. Metal snow shovels are much more durable, but are very heavy when you need to do the lifting. My compromise is a durable plastic blade with a steel reinforcement strip along the front edge. This allows you to scrape the sidewalk without chipping your blade, but is still light enough to lift without breaking your back.

One often neglected aspect of shoveling is hand position. During the lifting phase, most people have both hands in the palm up position. This makes the lift up and in front of you, using mainly your lower back. Hint # 2: instead, I recommend placing the lower hand in the palm down position. This allows you to lift with a sideways motion, using mainly legs and core muscles. Try it and you'll feel the difference!

Next, plan what to do with the snow once you've pushed it. Where you toss the snow depends on the conditions: the weight of the snow you're moving, the depth of the snow already piled up, what obstacles (trees, buildings, neighbors' driveways) are in your way. Hint #3: however tempting it is to move your snow onto your neighbors' property, resist the temptation. You'll just be starting an unwinnable war. Think Vietnam or Iraq.

Shoveling sidewalks is usually pretty straightforward: a few pushing passes, dumping snow to the left or right as appropriate. Driveways can be more tricky. Unlike using a snow blower, where you can simply do row after row until it is clear, shoveling a driveway requires strategy. Where will you put the snow? Should you go across or down the driveway? Hint #4: one thing I discovered is that sometimes the best strategy is to clear a section of snow to allow you to push other snow across the cleared area. At first it feels unfulfilling to cover your freshly-cleared path with more snow. Part of being a mature shoveler is to understand that moving forward sometimes requires a step back.

The final touch in professional snow removal is applying a salt/sand mix. Do this in moderation. The salt, while generally safe, does tend to destroy grass if left all winter, and can also be tracked inside. Hint #5: a light sprinkling of a mix of 2/3 salt, 1/3 sand works well, and is easily applied with a hand-cranked spreader.

When you're done, step back to enjoy your work. It won't be long until a runner passes by, and thanks you. At least I think that was thanks. It's a little hard to hear what they're saying through that mask, neck warmer and scarf.

By applying these techniques you'll not only have a great sidewalk, you'll have great abs and make your neighbors jealous. Let them in on your secret. Soon we'll have an entire metropolitan area of safe, runner-friendly sidewalks.

From the looks of my neighborhood, we've still got a long way to go.

Is There a Great Lake In Your Backyard?

2008-11-20T17:51:00.019-06:00

I was on a run a couple weeks ago with my wife, TJ, and we got a little lost. We were in Milwaukee for a long weekend, mixing work (I was presenting ChiRunning and ChiWalking workshops) with a mini-vacation. TJ grew up in the Milwaukee area, but this run, near Lake Michigan wasn't familiar turf for her.

For those not acquainted with Milwaukee, it's eastern flank is mushed against Lake Michigan. We figured if we headed east, we would run into the lake and then be able to head south along it. That general concept was confirmed by maps, but somehow we followed a curvy road that turned north, and after twenty minutes knew something was wrong. (Perhaps TJ suspected our plight earlier, and perhaps I insisted we were on course, but I digress).

We re-oriented ourselves, but we still didn't know the best way to get to the lake. Finally, we stopped and TJ asked for directions (I was still pretty sure I knew where to go, but if it made her happy, fine.) The couple bringing groceries from their car to their house wanted to be helpful, but weren't sure how to direct pedestrians to the lake. "I think you can get there by going through the arboretum," they offered hesitantly.

That turned out to be true. After one more wrong turn and a more helpful set of directions, we made it to the lake.

Lake Michigan is huge, deserving its status as one of the Great Lakes. It's hard to imagine that you could live less than a half mile from such a lake and not be sure how to reach it on foot. It made we think about other treasures that for one reason or another might be off our radar. Is there a Great Lake in your backyard?

If you live in the Twin Cities and haven't run along a river or around a lake, you are missing out. We have a remarkable system of trails that allow hours of running without worrying about cars. While our lakes are not 'great,' they're pretty good. Try a different direction on your next run, and see if you get a new perspective on your neighborhood.
If you buy your shoes at chain stores, you are missing the true treasures offered by shopping at a locally owned running store. They not only sell the product, but live the lifestyle, you'll always find runners on duty, and if you mention 'fartlek' they won't snicker. They'll even listen to your story of how wet you got in the marathon, though its possible they've heard that one before.
If your food is only purchased at places that make you bag your own groceries, you're missing out on the wealth of specialty and health food stores and bakeries in the Twin Cities. The prices may be more (and that's not necessarily true), but the selection and quality is noticeably better. As a runner, food is your fuel, and you deserve to put good fuel in your tank. Whole grains, locally grown and organic foods are a great place to start.
If you only run the mega races with the fancy brochures, you may be missing something on race weekend. Sometimes the smaller events give you a chance to avoid the crowds and add more fun to the experience. The race experience is entirely different if you eliminate finding a parking spot and standing in line for the toilets from your running routine. You'll have more time to catch up with your running buddies before and after the race.
If your idea of a musical concert involves sixty-year-old rockers in spandex, you might find a refreshing change if you look into the local music scene. From music venues to the airwaves to the Internet, local music is there for you to enjoy. Just don't bring that iPod to the mega race!

We all have a blind eye to one great lake or another. Fortunately, taking the blindfold off is an easy step to take. TJ and I will be back in Milwaukee in a few weeks. This time, we're heading straight east.

What are your backyard treasures? Here is my totally biased list:

For trails: Fort Snelling State Park. It's easy to get to and has a different look each season.
For running stores: Run N Fun and TC Running Company. These stores are the local leaders for a reason. They'll make sure you get what you need at a fair price. Outside the metro, look for a store where the owner is a runner and works in the store.
For healthy eating: Whole Foods Market (Minneapolis and St Paul) and Great Harvest Bread Company (Minneapolis and St Paul), or your local co-op.
For small races: Sure I'm biased, but our Turkey Run at Como Lake in St Paul is one of my favorite small races. The drawings after the race give everyone a chance to win.
For local music: The Current. For variety, local music and concerts they fill a void in the Twin Cities radio market.

Upgrade This

2008-10-31T13:36:00.006-05:00

I recently obtained a new computer. This was several years overdue, and I can finally take advantage of all the productivity-boosting new software I've been wanting to use. Now that I am so productive, it has led me to think about what upgrades I'd like to make in other aspects of my life.

For example, perhaps a new operating system would allow me to run faster. What if you could simply order an upgrade through your friendly software behemoth?

Me: I'd like to be able to run faster. What upgrade would you recommend?

Microsoft: Our latest operating system, Vista Ultimatum.

Me: Ok. What are the system requirements?

Microsoft: The minimum requirements are your undying allegiance to our brand, any children you have conceived, and any monetary gain your running produces. Of course you are just licensing this software, so any PRs you set are property of Microsoft.

Me: That seems like a bit much.

Microsoft: We are happy to disable all features and return you to your previous state.

Me: Okay, okay, let's do the upgrade.

Microsoft: Please close all existing applications, including logic, aesthetics and common sense.

Me: No problem!

Microsoft: There may be some stability issues, but rest assured, they will be dealt with as they arise.

Me: Bring on the speed!

[Twenty minutes later]

Microsoft: Your upgrade is complete. Please sign in and create a password.

Me: Okay. ******

Microsoft: Welcome to Vista Ultimatum! Our command is your wish. You will notice many new features on your new home page. What would you like to do?

Me: Run faster!

Microsoft: That feature is not include in the original installation. Would you like us to add it now?

Me: That was the whole point of the upgrade. Yes, add it now.

Microsoft: Please stop moving while we make the upgrade. This will take three hours.

Me: What the he@@!

Microsoft: You moved. We have to start over.

Me: Okay. I'll stop moving.

[Three hours later]

Microsoft: That feature is now available. Would you like to use it?

Me: Yes!

Microsoft: Your new speed is available. Please note that when using your speed, other aspects of the operating system may not function at optimal levels.

Me: Uh, such as?

Microsoft: Breathing and heart functions will be elevated. Libido will be dropped. And vision may be blurred.

Me: I guess that's okay. Anything else?

Microsoft: Due to the age of your hardware, you may experience some interruptions when accessing this feature.

Me: That doesn't sound good...

Microsoft: Such interruptions are generally refreshed by the sleep mode.

Me: Okay. Let's give it a try.

Microsoft: ERROR. Your hardware is incompatible with this new feature. Please upgrade to new hardware.

Me: Sorry, this is all I've got.

Microsoft: We are happy to disable all features and return you to your previous state.

Me: But I paid for an upgrade!

Microsoft: SYSTEM CRASH. Please reinstall Vista Ultimatum.

Me: I wonder if it's too late to get a Mac...

Microsoft: Of course it's too late. That was predetermined at birth. Would you like to reinstall Window Ultimatum?

Me: (sigh) Okay.

Microsoft: Please close all existing applications...

Getting Wet Beats Getting Burned

2008-10-10T14:59:00.007-05:00

We needed the rain, but about 15,000 people participating in the Medtronic Twin Cities Marathon and TC 10 wished it would have held off a few hours. Two hours of steady rain made for a soggy race day. It didn't, however, prevent many runners from reaching the finish line. Over 13,500 runners crossed the finish line by putting one foot in front of another, not enjoying but not overwhelmed by the weather.

Contrast that to the daily headlines about the economy. 'Mortgage Market Meltdown'... 'Stock market Tumble'...'Confidence Crash'... Maybe our economic advisers could learn some lessons from runners.

There is no shortcut to the finish line. Marathoners know that the race is 26.2 miles, and they need to cover the whole distance to receive the medal and their name in the results. People investing in the stock market seem to think that there is some shortcut to wealth, that it will occur quicker if they use hedge funds, derivatives, blah , blah , blah.
Pace yourself. Marathoners learn quickly that starting too fast will lead to real problems at the end. Borrowers would be wise to look at Adjustable Rate Mortgages in the same light. The low early payments are far eclipsed by the pain as interest rates rise.
Sometimes it rains. Runners in Minnesota know that race day can bring any kind of weather. Twin Cities Marathon has had beautiful days more often than not, but sometimes it's cold, sometimes it's hot and sometimes it rains. You need to be prepared to not only survive but thrive in any conditions. It seems that some investors in the stock market and some home buyers thought that markets could only go up, that there were not rainy days.
Working together helps everyone. Marathoners flock to training groups for the support, and to pace groups for guidance. Even the leaders often pack together for much of the race, sharing the work of leading. In the markets, some people have gotten the idea that for their wealth to go up, they must push others down.
Fair competition leads to fair results. Cheating in running races is a rare thing. Taking drugs, cutting courses and wearing another person's bib number do happen, but peer pressure and enforcement keeps it well in check. Contrast that to our local businessman who is alleged to have spent the last thirteen years as the beneficiary of an elaborate Ponzi scheme. Peer pressure probably made him want more personal wealth rather than checking his greed. Co-conspirators took their payments and kept their mouths shut. Enforcement only happened when one of them got a conscience.

Runners are not immune from economic distress, but something about running prepares you for both the good and the bad. For those that made it to the finish line, the finisher medal took on an even greater value. That value, unlike some of what is going on in financial world, is real, and cannot disappear overnight.

Perhaps the leaders of the bailed-out banks should have to finish a marathon before receiving their funds. That would be fun to watch. I hope it rains on race day.

It's Okay to Ask

2008-09-26T12:42:00.003-05:00

On a recent run, I was cruising along, consciously trying to make my steps as light as possible. It wasn't anything other than a fitness run, but I was in a good zone, a blend of aware of my surroundings but also in my own space.

"Excuse me. Excuse me sir."

After passing the parked car by a few strides, I realized it was me they were calling to. Once again my secret abilities as "Directions Man" were being requested.

I know I'm not the only one called upon for these duties. I live with "Where is... Woman" who gets the call at least as often as me. But as a loyal St Paul resident, I felt it was my duty to stop and give the requested information. The two senior citizens seemed genuinely appreciative, and apologized for interrupting my run. The job done, my puffed-out chest made the rest of the run a breeze.

Last week, "Where is...Woman" and I had been stumped in a similar situation. We were quite a ways from our normal stomping grounds, but we really wanted to help. We were still in St Paul, after all, and we felt badly that we didn't have the answer.

It's harder to be helpful when in a city that is not your own, but somehow I find myself in that situation frequently.

"Sorry ma'am. I'm not sure where Fenway Park is from here..."

"I think the ocean is that way, but this is only a Minnesota runner's tan. I look like I'm wearing socks even when I'm barefoot..."

It is oddly comforting to know that people are willing to ask questions of a stranger. Part of me wonders why a week's worth of stubble doesn't make me seem more unapproachable, but really I'm honored to be asked. I'm glad to help if I can.

Lately I've been finding that same spirit from you, people who I may not know personally, but aren't really strangers.

Back in August we asked you some questions about your running and the economy. You gladly stepped forward to tell us how you were doing, and to offer advice to others. I'll summarize the answers below. It reminds me that, just like the people asking me for directions, sometimes we don't have all the answers. In a society that has a mystique of individuality, we actually rely on others to get much of what we need. It's okay to ask. You may not always get the answers, but what you find out might be just what you need.

As we here at The Sporting Life work toward a business model that is built around meeting your needs, we'll keep asking you questions. And your answers will be just what we need.

"Where is the zoo? I'm sorry sir, the RNC left a few weeks ago. Como Zoo? That I can tell you!"

Running and the Economy: Give Me My Shoes!

Our survey was completed before the most recent bad economic news, but the results clearly show that runners are not forsaking their sport due to the economy. Here is a summary of the results highlights form the survey:

68% of the respondents had household incomes of $75,000 or more, higher than state and national averages of just over $50,000;
Nearly two-thirds of respondents said they were not changing their running spending habits;
About a third of respondents said they were spending less for running clothing, accessories, race entries and travel in 2008;
Only 14% said they were spending less on running shoes.

Your comments reflected a range of opinions and suggestions:

"Being more choosy when entering races- why pay to run a 5k around Harriet when I run it at least once a week for no cost?"
"About the only noticeable impact that I have experienced is related to gas prices and getting to the races. Otherwise, I have not made any significant financial changes as far as running and racing is concerned. I figure you make room for the things you love!"
"I ask myself whether the outcome (all the way from running a PR to failing to finish) will be worth the expenditure. Expensive races lose out to more reasonably priced ones. Races where the results are not submitted to USATF-MN are considered less valuable. Races without age categories are mostly not even considered. I try to combine events with business travel."
"I'm choosing my key races each year (triathlons/half marathons/a few 10ks) and am doing fewer "fun" races like 5Ks and the like. Also, not traveling to races to avoid hotel and transportation costs."
"Running is my #1 hobby, so I won't let the economic conditions affect it - at least not too much. I guess I'm now less likely to run a race that's further away, like Woman Lake 30K or Mora Half. And I'm even less inclined to spend $90 for a half marathon."
"I ride my bike to do neighborhood errands. Regarding races, I am more selective on which races I register for. With entry fees and gas prices higher, I would prefer to do a long run in my locality instead of driving to a distant race just for the sake of racing."
"We have always saved and not so far affected by the bad times. I intend to continue my thrifty ways."
"Understand that reports via electronic media are often exagerated, misleading and hysterical. Do your own analysis, study the subject, listen to real economic experts. This economy is sluggish now, but this impacts different segments of the economy differently so don't panic. I would think it would have 0 effect on the running habits of people in Minnesota."
"I am prioritizing the events I do and this year chose to take the $1000+ we were spending on Grandmas and do more events. I love Grandmas but the fact I can do 4 marathons in 4 states for the same price was too appealing. I am also doing less costly events more for smaller fields then anything to do with the economy."
"I run more in my neighborhood instead of driving to neat courses. Therefore, my motivation is lacking as it is the same scenery."
"I'm wearing old clothing longer, not going to stores or even looking at running clothes to tempt me. I have plenty of running clothing-some is dated but not worrying so much about how I look or having new running clothes this year-have not bought any new clothes-except shoes as they wear out."

TSL Events
As an event promoter, I understand the concern over entry fees and delivering value to participants. That's why we offer shirts as options, and give discounts for teams. Our fall events are especially well-priced due to lower cost venues.

We'll continue this dialog as we work to improve the event experience in every way. We know you'll keep running!

Is Your Running Recession Proof?

2008-07-31T09:11:00.007-05:00

If you skim the headlines online, watch a TV news report or go old school and actually read a newspaper you are bombarded with dreary messages. Gas prices are at record highs, the mortgage crisis has left thousands of homes in foreclosure and threatened financial markets, and unemployment is at its highest level since our last recession. What's a runner to do?

The answer seems to be, 'run.' Not as in run for cover, but as in keep running. Tough economic times affect us all, but runners don't seem to be cutting back on their favorite things. There is ample evidence that people are driving less, traveling less, and changing their restaurant habits. At the same time, runners are still buying shoes and running races, including traveling to popular destination events.

One thing that has helped runners over the past 5-10 years is that inflation has not been a big factor in shoe prices. When I was a young shoe-seller in the late 1970s, prices would increase with every shipment of shoes, almost monthly. Now, the most popular shoes are priced at $80-$120, and that has been quite stable for years. There have been more increases in clothing prices, but that seems mainly driven by the introduction of new fabrics with advanced cooling, heating and fit features. Consumers have seen the benefits and paid for the advancements.

Entry fees for races have not been so stable. With few exceptions, entry fees have been steadily rising. This year races in Minneapolis were hit hard with a doubling of fees charged them by the Minneapolis Park Board. Races are unable to eat those kinds of increases, and have been forced to pass them on to the participants.

How have runners been coping with today's economic pressures? I have a few guesses, but there is no better way to find out than to ask. We've created an economic impact survey that will help flesh out some of those answers. Please let us know if the economy has affected your running, and what strategies you have adopted.

As race director for The Sporting Life events, I've seen two trends that seem to be related to the economy. One is the acceleration of a on-going trend toward later race registration. The last week and race day are when many races register half to two-thirds of their total field. Race day registration seems counter-intuitive as an economic move. Most races charge a late fee of $5 or more, so waiting actually costs more money. However, racers must be doing some sort of math about losses generated by paying entry fees but then not actually running the race.

The second trend is unique to TSL events. We offer shirts as an a-la-carte option, and we've seen a decline in shirt purchases. For a race like our upcoming Hennepin-Lake Classic, that means a savings of $6-$8 off the fees including a shirt or tank top. We still have more people purchase shirts than not, but my guess is that the shirt opt-out is an economic move for some.

In the overall view of the economy, running is still quite inexpensive. For a few hundred dollars a year, you can own fresh running shoes, fabulous running clothing and finish times from your favorite races. And best of all, running helps you deal with some of the stress that the economy is putting on you.

That makes good economic sense. Call my broker. I want to buy 100 shares of running!

Are you satisfied with your performance?

2008-07-18T11:09:00.009-05:00

A professor from the University of Chicago is using a survey to study the relationship between marathon performance and satisfaction. For some the words 'performance' and 'satisfaction' may bring up memories of certain failures, or perhaps unsavory E-mail solicitations, but applying the question to marathons is intriguing.

The simple equation is that running faster equals more satisfaction. From personal experience I can see some truth in that. Who doesn't enjoy running faster? But there is a certain amount of nuance in the the answer.

My most satisfying marathon is still my first marathon. Having never run one before, my performance expectations were loose. In 1981, I had run 31:07 (5:00 minutes/per mile) on the track for 10K, but had never raced longer than a half-marathon. My loose goal for Grandma's Marathon that year was 2:36 (about 6:00 per mile). When I finished in 2:29, I was exhausted but exhilarated.

Of course, I could have looked at race prediction tables that say if you can run 31:07 for 10K you can run 2:25 for the marathon. Should I have been disappointed instead?

Three marathons (and ten years) later, I ran 2:26:01 at the California International Marathon in Sacramento. A side-ache derailed me in the middle, but it was a PR at the time. In the parlance of the marathon, you are allowed to drop the seconds portion of your time, so two seconds faster would have made me much happier.

My fastest marathon was 2:24 at Chicago in 1995. That was certainly satisfying in many ways, but I was trying to run under 2:22 and qualify for the US Olympic trials. Even though I realized I had done the best I could that day, I was left feeling somewhat empty.

For many years, I have worked with citizen athletes, helping them prepare for marathons. I always emphasize that the process (training, other races, rest, cross training etc.) is a big part of the experience. I urge marathoners not to tie all their satisfaction to their finish time. For many, that helps soothe feelings on a tough day of running, while also adding to the richness of breakthrough performance.

What is performance? Is it just how you do on race day? Or does it include all the training? Can you enhance your performance to improve your results and satisfaction? For those that follow the Tour de France bicycling race, you have seen another year of high-profile disqualifications for users of 'performance enhancing' drugs. Did their enhanced performance lead to more satisfaction? I hope not.

For that matter, what is satisfaction? Can you only be satisfied if everything goes well and you run a great time? What about if you manage your resources well, and deal constructively with an adverse day (e.g., Medtronic Twin Cities Marathon in 2007)?

Years ago, I put on some workshops with legendary runner Jeff Galloway. He ran in the Olympics in 1972 and has a marathon PR of 2:16. He assured me that the most fun he ever had with the marathon was when he stopped caring about time, used walking breaks, and got to the finish line with a smile. It's true that not too many of the top finishers are smiling!

I am a certified ChiRunning instructor, and we are taught that ChiRunning is process oriented, not goal oriented. A successful marathon for a ChiRunner would be one where we listened to our bodies the whole way, maintained a steady rhythm or cadence, and let the experience unfold. How does that approach affect the performance/satisfaction equation?

If you are doing a fall marathon, I encourage you to check out the study, and also contact me to let me know your take on performance and satisfaction. No snickering please!

Agreements I'd Like to See

2008-03-11T21:57:00.008-05:00

As you may have read elsewhere, The Sporting Life recently reached an agreement with the Minnesota Leprechaun Association to allow leprechauns to participate in the St. Patrick's Day Human Race. That process took over a year but common sense finally kicked in. Running should be inclusive, so make it happen! It made me think about other barriers to running, and other agreements that we need.

Let's make an agreement with homeowners that they will all do their duty and shovel their sidewalks next year. Every snowfall, not just the ones of a foot or more. Sure the 'solar method' is easier, but what about pride of ownership? Do you really want that slip and fall lawsuit? Runners can commit to spit only on sidewalks that haven't been properly cleared.

Another agreement that I'd like to reach is with cell phone companies. Let's install a kill switch that kicks in when your car engine starts. Sure you can handle the U turn with a cup of coffee in one hand and a cell phone in the other, but I'm worried about the people who aren't so talented. Let's not put any more pedestrians at risk. Runners and walkers will gladly agree to not tell stories about the idiot driver that almost killed them in exchange for safer streets.

We already have an agreement with smokers, but there are some new wrinkles. I understand the natural connection between smoking and 'theatre,' but maybe smokers can redirect their love of the arts to something that doesn't include the heaters. Or at least make it an at-home performance. We'll agree to turn away when we see smokers fling another lit cigarette from a moving automobile. Hey, Smokey the Bear has to earn a living!

I'd like to open negotiations with Apple and other makers of portable music devices. I think you've gotten a bad rap in the running scene and probably don't deserve to be banned from races. Let's create a system that allows race directors to broadcast on a frequency that automatically cuts into what you are listening to when we talk on our PAs. That should take care of the 'distracted runner' issue. For my part, I promise not to sing my rap song.

Finally, I'd like to speak to the 'makers' of bottled water. Stop charging a dollar a bottle for tap water. We're not that stupid. We're just really, really thirsty.

I have one agreement still to work out. This one is closer to home. After the leprechaun agreement, I've been getting pressure to open the field even more. Should I let Sammy (pictured at left) participate? I tell him he's not an Irish Setter, but he just stares at me. Help me decide. What's your vote?

Click Here to vote

Make It Happen

2008-03-11T21:46:00.003-05:00

Jenny Crain, an elite American distance runner from Milwaukee, was hit by a car while on a run last August. She suffered a brain injury and has recently emerged from a coma. She had a favorite slogan: Make It Happen!

It seems like a simple instruction: make it happen. I doubt if Jenny anticipated that `make it happen` would mean `learn how to eat again.` Brain injuries have a way of changing everything. The Make It Happen Fund has been established to benefit Jenny in her recovery.

As Jenny fights to regain some of what she has lost, many people have rallied to help, including this year`s Human Race Heroes. Jason Lehmkuhle and Kristen Nicolini Lehmkuhle. They chose to designate the Make It Happen Fund as the official non-profit for the St Patrick`s Day Human Race, drawing more attention to and raising funds for Jenny`s cause.

`Make it happen` is a great reminder to all of us. It reminds us to be intentional, not just `let it happen.` Should I get out the door for a run today? Make it happen. Is there someone I care about that I`ve lost track of? Reconnect-make it happen. Is there something I`ve been putting off but really need to do? Stop procrastinating. Make it happen!

To support the Make It Happen Fund, I`ve tapped into a network of Jenny`s friends willing to help. The people with the Lakefront Marathon in her native Milwaukee directed me to her brother in Edina, Minn. to obtain `Make It Happen` wristbands. Another friend of hers, elite American runner Marla Runyan, has come up with a poster to sell to help benefit the fund. She arranged to have some printed for us to sell at our event. Attendees at our recent pre-event a party all signed a large poster that we are sending back to Jenny. I didn`t know about any of this only a few weeks ago, and now it`s an everyday part of my life. Make it happen!

As you go throughout your busy day, take some time to think. What are you really trying to do with your life? What are your intentions? Then put Jenny`s advice to work. Make it happen. It`s not a miracle. With all the love and support, Jenny still has tough days ahead. But by channeling your energy into the things that matter, your world becomes a little better place.

Make it happen. It`s a good way to live.

For more updates on Jenny Crain, go to www.JennyCrain.net.

Wristbands ($5) and posters ($15) will be available at the St Patrick`s Day Human Race on Sunday, March 16 at the University of St Thomas Field House in St Paul, Minn. Attendees will also be asked to sign the large poster we are sending back to Jenny.

Teaming Up Is A Winning Strategy

2008-02-15T12:01:00.005-06:00

Teams have been on my mind recently. As part of the push for the St. Patrick's Day Human Race, we've started the TSL Team Challenge. We encourage people to form teams, or bring existing teams to the event. But I've also been thinking about the teams I've been on.

I've been fortunate to be on some good teams. I warmed the bench for a baseball team that played in the Babe Ruth league state tournament. Later, I ran on a high school team that went to the state meet. In college, our teams at Macalester were always small, but sharing the workouts with teammates like Paul Mausling made it special anyway.

After college I ran for several strong running clubs. For a while now, I haven't been part of formal team. I've had an ad hoc team of people that work with me at our events, and as a board member I get vicarious pleasure from the success of Team USA Minnesota, but being on a team hasn't been an everyday part of my life. I miss that. Working at Great Harvest last December reminded of what amazing things a team can do.

The nice thing about being an adult is that you can choose your own associations. Recently, I've been been building a different type of team. First, I had to lose the lone wolf mentality. To have a team you have to want to be on a team. Without even knowing it, I started to develop a team of advisers. They may not even know they're on my team, but they are.

That has lead to forming a partnership with Perry Bach and Run N Fun in St. Paul, and Adam Lindahl at their former store in Eden Prairie, which is now TC Running Company. Perry and Kari Bach have been a community assets for over fifteen years, and Adam has carried the same enthusiasm forward in his store. As a former running store owner, I know how hard they work, and it is great to see them pouring their hearts and souls into serving their customers. And making it a successful business too!

I'm also adding to the TSL team. Recently, I've contracted Katie Bild as an event specialist. She brings great energy and ideas, as well as some real world experience. She'll be taking a lead role in our TSL Team Challenge recruitment, so right away she'll be thinking about teams.

Teams give you people to share the work, celebrate the victories and laugh or cry through defeats. It doesn't have to be about competition either. Teammates can get you out the door when you might have slept in on your own.

Even this year's Human Race Heroes have a team theme. Jason Lehmkuhle and Kristen Nicolini Lehmkuhle are both part of Team USA Minnesota. That's where they met in 2001. They were married in 2007. The team has been a key part in them reaching higher and higher for their goals as runners. Both have become parts of other teams (Edina High School, MDRA) as ways to give back to their communities.

Are you part of a team? If so, I invite you to join the TSL Team Challenge and bring your team to the St Patrick's Day Human Race. Tell us your stories and we'll share them. Contact Katie by E-mail, and she'll collect and them and we'll post them online.

If you're not already part of a team, now is your chance to form one. Talk to family members or friends, people at work or even strangers at your favorite running spot. Teaming up feels great!

I can't guarantee that being on a team will make you a faster runner. But you will have people sharing your journey. Now all you need to do is pick out your new uniforms. Remember, as adults, you can choose the fun ones, not the one that make you look dorky!

Learning from ‘Spirit,’ Soaps and Surveys

2008-01-30T12:53:00.000-06:00

There are many ways to learn. Growing up in a family of teachers, I have always known about ‘book learning.’ That was very helpful through college. But in the years since then, I have discovered the value of other types of learning. By making mistakes, for example.

Spirit

The formal education process teaches you not to make mistakes or your test scores or grades will be affected. In the world outside the school, it’s not so simple. No mistakes usually means you’re not trying anything too risky, which means you are missing out on an awful lot. I was thinking about those things last week while watching the movie 'Spirit of the Marathon.’

I ran my first marathon in 1981. Back then you had to register for Grandma’s Marathon the day the entry forms came out, because it filled immediately. I was a senior at Macalester College, but I knew that a marathon was the next step for me after the track season.

That year was a breakthrough year for me. I started as an injured cross country runner, and ended going to NAIA and NCAA Division III track nationals to run the 10,000 meters. I was running high mileage, 100-plus per week, but my longest runs were 18 mile Sunday runs. After my track season was over in late May, I took a short break, then started training again for the marathon. I knew that running a 20-miler was important, so I completed my first one six days before Grandma’s. [Note: I have gone on to lead many marathon training groups, and now recommend that your last long run be three weeks before your marathon. Hey, I was only 21!] My goal was to run six-minute pace for as long as I could, assuming that since my new 10K PR was five minutes/mile that six-minute pace would roll along. Easier said than done.

It turned out to be an unbelievable day for me. It was cool and cloudy, great running weather. I locked in with a group of runners going six-minute pace for the first five miles. Then the group broke up at a water stop, and I found myself running with a co-worker and another first time marathon Lane Wieker. The miles rolled along, and we passed people the rest of the way.

At about twenty mile, we passed eventual women’s winner Lorraine Moeller, running with then-husband Ron Daws. Finally with the finish line in sight, I could see the clock turning over to the next minute. Darn, I thought. I missed my chance to run under 2:30. As I crossed the finish line and saw the clock, I smiled. It had turned to 2:29, not 2:30, and I had completed my first marathon more than six minutes faster than I had hoped for. It took a while longer to realize that I could have easily looked at my own watch to see the time, but had become mesmerized by the finish line. Lane and I had run negative splits, 1:16/1:13, and were officially marathoners!

If I had played it ‘by the book,’ I would have never done my twenty mile training run, never dared to try running six-minute pace, and certainly never tried to pick it up. All these ‘mistakes’ lead to an experience that I will never forget.

That all came rushing back while I was watching ‘Spirit of the Marathon’ in its limited release last week. The producers have added a second date, February 21, and with the packed theaters around town I’m sure they’ll have great word of mouth reviews. If you have ever run or even thought of running a marathon, I recommend the movie. It deftly weaves the stories of marathoners from elites to first timers as they take on the challenge of Chicago Marathon (fortunately in 2005 not last year).

Soaps

Learning can come from unlikely sources as well. Recently, I have become exposed to the world of soap operas. As I understand it, this phenomenon has been going on for some time, but I was blissfully unaware.

Soap operas have their own logic and pace. It might take one week to tell of events that take less than an hour, and dead rarely means gone. Enemies become friends, and vice versa. Alliances are made and broken. Characters are introduced and tossed aside. Actors and actresses are replaceable, sometimes even in mid-scene. Being new to the genre, I was surprised that, as if an understudy were required for a Broadway production, an announcement is made that “Peter Potter is playing the part of John Smith today.” The show must go on!

After gaining my bearings in this strange land, I discovered that there was much I could learn. No one is too good to avoid mistakes, and no one too evil for some type of redemption. Like in ‘real’ life, it is easy to get distracted by false clues. And most important, these writers, actors and actresses work very hard to create their special worlds. They are constantly scrutinized by loyal fans, and are pushed to come up with better and more entertaining product. That sounds like event directing to me.

Surveys

Sometimes to learn, you have to ask questions. We did our first post-event survey following the Frigid 5, and found out that you had plenty to say. More than one-third of all participants filled out a survey, which is a phenomenal rate of return.

We were please to find that 93% were likely or very likely to return next year, 92% would recommend this event to a friend, and 96% were likely or very likely to participate in another TSL event. You like Running Bear, and had mixed reviews on the adhesive bib numbers. [Note: if we try it again, it will be with a different adhesive that doesn’t leave residue on your clothes!]

What really caught our attention were your comments:

“Every event you sponsor has been a uplifting experience.”
“I really like that the shirt/hat are optional as I do not need more shirts and hats and would like to reduce entry fees.”
“I do a fair number of races throughout the year, and the best are ALWAYS those run by TSL! They do an awesome job and I’m excited to participate in more of the runs they organize!”
“VERY well organized. Loved how the finish line was right by the doors-could watch for other finishers in the warmth!”
“You guys do a great job as always, very organized and result the same day!!! That’s awesome.”
“I loved being warm inside the Coliseum.”
“All in all I had a great time and will come back next year and the year after that. I will try to get some of my running groups to come up also. Thank you for a memorable winter race.”

Wow. Thank you for those kind words. It challenges us to continue to live up to them!

Of course there were a few polite suggestions. We will see if we have any alternatives to the four-loop 10K. We’ll definitely add more music. The fresh paint in the Coliseum should be dry by next year. We’ll see about making the hats longer.

One comment that had me a little baffled was, “Since I am a back-of-the-pack runner, I’m convinced you don’t care about my comments/suggestions.” I thought that was a little odd on a survey that asked for feedback, but I want to assure the writer and everyone else that we do care. Most of the above positive comments were from back-of-the-packers, and we never prioritize the needs of the speedy over the needs of the rest. We are committed to evolving our events to fulfill our mission statement: “Connecting people to their passions through events that enrich life.”

And finally, to the person who wrote: “Would love to organize singles together for this event… put me in charge and I’ll do it!” The survey link from the web site was anonymous, so I don’t know who you are, but I’d love to take you up on your offer! Please send me E-mail and we’ll talk. It could be a way to take our ‘connecting people to passion’ mission to a whole new level!

Your Vote Counts

2008-01-09T11:27:00.000-06:00

This is an election year. The campaigning has already reached an early crescendo, so it’s hard to avoid. You’ll be faced with some big choices, and most of you will take that responsibility seriously as you compare candidates and issues.

You may not realize that as a runner or walker, you are making choices that affect your sport every time you ‘vote’ with your entry fees. Do you take the time to study the issues and understand just what your votes mean? Probably not.

The Market Decides
In a true market economy, choice is generally viewed as good, and the wisdom of the market is applied as events come and go. Choice is dependent on informed consumers, and runners and walkers are just beginning to realize the power they wield.

Each time you pay your entry fees, you are making a choice. The question is: are you happy with that choice? As an event director, I want to know. And as an event promoter, I want to build my business around your choices. Below is a primer that may help educate you about your choices, and how you can have a major say in what running and walking events look like.

What type of experience are you looking for? You can find events that simply clear the road and point you in one direction, and others that certify the course, provide accurate timing and have volunteers at every turn. Both can be fun, but if you expect accurate times at a fun run, you will be disappointed. Choose the event that meets your needs.
How do you want to be treated? When is it okay to be treated like a steer in a cattle drive, and when do you want quicker or more personalized service? Remember, you are a customer and the event is providing a service. If all the procedures are based on what makes the event director’s life easier, remember that you have a choice. Find events that make your life easier.
What choices do you want? The Model T days of road racing should be long gone. If you register in advance, you have a right to the shirt size you requested, not whatever happens to be left. You may even want the choice not to pay for a T-shirt, or to choose from a selection of styles. Make sure the event you choose meets your need for choice, or that you are okay with what they offer.
What is a reasonable entry fee to pay? Costs continue to rise for event permits and other services. Entry fees tend to follow those increases. Technical shirts cost more and may (or may not) be worth it to you. Timing, food and other amenities all cost money. Are you happy with the value your entry fee provides?
Where does the money go? Most of the entry fees goes to pay for the event itself. Most profit (or contribution to charity) is possible due to sponsorship. When an event makes a tie to a non-profit or charity, it should be open about how much ends up with the non-profit. It may be a large amount or small, but you have a right to know, at least in general terms. For some non-profits, the visibility is as important as money, but if a cause is named on an event, most people logically conclude that the cause is receiving the money. If that isn’t the case, the event should fess up.
Do you have a voice? Ideally, all events would conduct post-event surveys and find out exactly what you think. Next best is to make it easy to find an E-mail address to follow up with your questions and comments. Worst is an event that disappears the day after, and will not answer questions or follow-up on problems.

TSL Events in 2008 and Beyond
In 2008, The Sporting Life will be initiating a number of changes to make TSL events more interactive and responsive to your needs. The key is that we will be focused on you as a customer, not a transaction. We want your experience at our events to compare favorably with the best customer experience you receive anywhere. We want to make registration easier, and make it a snap for you to track your results from all the events you do. We want your feedback on what you like (and don’t like) about our events.

To help us accomplish these goals, we are embarking on an ambitious effort to recruit more sponsors. That will allow us the funds to make improvements in our events without relying on entry fees. However, we don’t want to become NASCAR events, with logos plastered everywhere. We will ask how you relate to sponsors so we can create partnerships with sponsors that will benefit you and add to your enjoyment of our events, not take anything away.

These changes will gradually roll out, starting with post-event surveys after the Frigid 5. You’ll see some changes to the web site in the next few weeks.

One unfortunate casualty is that the Heart of St Paul event scheduled for Como Lake on February 10 has been cancelled. Planning some of these bigger picture changes pulled us away from our short-term sponsorship goals that would make the HSP financially viable. We made the decision to cancel the race for this year, and determine at a later date if it will return for 2009. That decision will be made with your feedback.

As always, I welcome your thoughts. This works best when we work together. You’ll be given the opportunity to fill out surveys and join ‘think tank’ sessions. You can also just send me E-mail.

Thank you for your support. This is one vote that does make a difference.

This Holiday Season I'm Thinking Bread

2007-12-20T09:07:00.000-06:00

For the past three years, my holiday ritual has included bread.

My friend Bonnie Alton, owner of the Great Harvest Bread Company in St. Paul, drafted me to help with their holiday production and shipping. ‘Sure,’ I thought. I like bread and packing tape. Why not? I really had no idea what I was getting into.

You may be familiar with Great Harvest through their omnipresent race rolls, a staple at many running events. You may have even tried a slice of their bread at one of the TSL events where we hire their sparkling staff to provide samples. If you haven’t been to their bakery you owe yourself a treat. And the moment you walk through the door, you’ll be asked if you want one, in the form of a free sample.

This time of year the shelves are filled with special breads and treats: Finnish Pulla, Challah and Julekaka breads; Egg Nog and Merry Cherry Tea Breads; hot cocoa mix, Very Merry Chocolate Cherry cookies, and my favorite, Pine Cone Crunch (peanuts and cherries dipped in chocolate with a dash of hot spices added).

Like most customers, I had no idea exactly what happened to make that bread appear on the shelf. I’d seen the people at the bread table, working in the background, but I obliviously accepted my free sample, bought my bread and treats and went home to enjoy them. Now I know how much teamwork and care is involved in making the breads and treats, and it makes them taste even better.

Each step of the process is a blend of factory-like production and craftsman-like care. The ingredients are top quality, never including trans fats or high fructose corn syrup. What really impressed me was the teamwork it takes. Each step of the way the flexible Great Harvest staff comes together to create their magic, then quickly goes on to the next step. The holiday staff includes all the veterans, returning college students on break, and raw rookies, thrown into the mix at the busiest time of year. The sense of purpose and camaraderie is impressive. Perhaps a few government agencies could take note!

I am assisting with production, but my main role is to ship boxes. You may have never thought about shipping bread and treats halfway across the country, but hundreds of other people have. I maintain a database that spits out shipping labels and customized gift cards. The back storeroom at the bakery is converted to an ad hoc shipping center. On our peak days we package and ship nearly 100 boxes. That includes weighing, printing and applying postage, and dropping them off at the post office. (Note: you don’t have to wait in line if you already y have postage on your boxes!)

My own holiday list is very short, but I get vicarious pleasure out of shipping other people’s gifts. And I can’t help wondering: why does Frank get cookies but Marge gets Oregon Herb bread?

The next few days will be more production than shipping. I’ll even get to work the counter, seeing many familiar faces on the other side. It reminds me of all I miss from my days working retail at my former running store, GBS Sports. There is something special about providing goods and services that people need and want, at fair prices, with everyone smiling at the end of the transaction.

Enjoy your own holiday traditions. And please stop in your nearest Great Harvest store. You’re in for a treat, and they’ll make sure you get it.

Twin Cities Great Harvest Locations:

Bonnie's Neighborhood Bread Business
534 Selby Ave
St Paul, MN
651-221-1057
www.stpaulbread.com

Tom & Sally's Family Owned Bread Store
4314 Upton Ave S
Minneapolis, MN
612-929-2899

Michael & Ruth's Minnetonka Bread Store
17416 Minnetonka Blvd
Minnetonka, MN
952-476-2515

Woodbury
8160 Coller Way
Woodbury, MN
651-578-9756

Burnsville
1100 E Co Rd 42
Burnsville, MN
952-891-4767

'Love Is Power' Is Advice for Runners

2007-11-27T15:35:00.000-06:00

I’m reading a book about running. That by itself is not very remarkable. I’ve read dozens of books about running. This book is different. It’s the first running book I’ve read that makes the statement “love is power.”

I’ve come to know thousands of runners, and I’ve never heard it put quite that way. The odd little book is Gerry Lindgren’s Book on Running, written by “The Shadow of Gerry Lindgren,” which allows the story to be told in third person. Rick Kleyman, a longtime Minnesota high school coach, lent me the book recently.

Gerry Lindgren was probably America’s finest distance runner in the early 1960’s, setting American and world records in high school, college and beyond. You’ve probably never heard of him, or perhaps just vaguely recall the name.

I’m halfway through the book, so I’ll save a review of the full content for a later date, but I was struck by some of his comments. The ‘love is power’ theme is repeated throughout the book. He expands on it: “Love is power! When your running is done unselfishly, for the benefit, happiness, and welfare of other people, you tap into a power base other people don’t have. Love is power!” Even more pointedly, he contends: “When you live to glorify yourself, energy flows out of you. When you live selflessly for other people, energy flows into you. You can carry a greater load and never get tired.”

Lindgren expands on this idea of power, comparing it to force. “Force is pushing against something. For every force, there is an equal and opposite force acting against it. Forcing something can only be done temporarily. People burn out. But power is always there, not working against anything. You strain into a force but relax into power. Love provides the energy. Relax into love-energy as a runner and let yourself run faster rather than forcing yourself to run. The more your running is motivated by love the faster you can run.”

What he is saying is strangely synchronous with the teachings of ChiRunning, which I’ve passed on since I became a certified instructor in 2006. In ChiRunning we talk about not meeting a force with a force. We talk about relaxing to run faster rather than pushing off harder. We talk about tapping into Chi energy. We talk about it being process oriented rather than goal oriented. The similarities are striking.

Lindgren was known for running himself ragged, and his form was not what we teach in ChiRunning. But this idea of tapping into something greater than you is shared by both.

I was recently at an event to celebrate the athletes of Team USA Minnesota. The team was formed in 2001 to support post-collegiate athletes seeking to compete at national and international competitions. I am a board member, so I have seen the organization since it’s infancy. I know how hard the athletes work, and how much effort the coach puts in. While they all have healthy enough egos to want to win races and medals, they all come at it from the perspective of wanting to make America more competitive in distance running. That starts by putting in the hard work and challenging their teammates in practice and other Americans in races. Now Americans are gaining respect once again internationally.

Lindgren did not have the benefit of such an organization when he came out of college, but he understood the importance of such big dreams. He writes, “Dream an enormous dream. An enormous dream is a reason to sacrifice yourself to running. Winning a gold medal or setting a world record are not worthy of enormous dream status because they are selfish. Dream a dream of changing the world. That is what I am trying to tell you in this book. It is possible. All those foolish kid dreams you quit dreaming as you grew older are not just kid dreams. Your running life could change the world. Dream an enormous dream.”

Look at your running. Are you using force or power? Are you inspiring others? You don’t have to set world records to be an inspiration. I was inspired to run by seeing my parents make the effort. What got you started?

As Lindgren says, love is power, and by sharing that love you help create an endless supply of power for the future.

Remember Ryan and Rocky

2007-11-13T12:46:00.000-06:00

On Saturday, November 3, 2007, the lines got blurry. The line between ecstasy and tragedy, between fit and feeble, between alive and dead. When Ryan Shay, age 28, Olympic marathon hopeful, died five miles into the US marathon trials race, the lines blurred.

The day began well in New York City, with a strong field contending for the three places on the US Olympic marathon team. The NBC Today show missed the start of the race while they were doing weather, but the racers sped away, and media coverage switched to the commercial-free Internet. With a new laptop in the house, I moved to the sofa to enjoy the simple pleasure of a great race.

The pace was slow as the field passed the first few miles, reminiscent of the parade-type start of cycling events like the Tour de France. Shay was in the front pack, and had undoubtedly run thousands of miles at that pace or faster. Why did his heart fail him this time, after powering him forward so many times? The initial autopsy was inconclusive, so we’re left to wonder, and to grieve.

The race ended with the selection of an impressive US Olympic marathon team: Ryan Hall (2:09:02) set a marathon trials record, Dathan Ritzenhein (2:11:07) ran strongly in second, and Brian Sell (2:11:40) willed his way to the third and final spot. The alternate spots were filled by Khalid Khannouchi (2:12:34), US record holder, and Jason Lehmkuhle (2:12:54), the Team USA Minnesota runner who ran a personal best by over three minutes. As the online coverage was ending, there was mention of Shay being taken away in an ambulance, but no real sense of what had happened.

When the athletes were notified of Shays death, their joy quickly turned to sorrow. Not only was Shay a fellow competitor, he was connected in deeper ways to many in the field. Hall’s wife was in Shay’s recent wedding. Ritzenhein and Sell shared Michigan roots with Shay. Even Minnesotan Lehmkuhle had trained with Shay during a winter stint in Arizona.

I learned what happened to Shay when I was on a run/errand later that afternoon and received a call with the news. I was shocked.

The next day the New York City Marathon proceeded as usual, honoring both the victors and the fallen from the day before. Back in Minnesota, another group of runners gathered to honor Rocky Racette at the annual Rocky’s Run at the University of Minnesota Golf Course. Racette, a promising young runner from the University of Minnesota died in a car accident in 1981 at age 22. In her short time in the running community she too forged a web of connections. The race has been held every year since 1981 in her honor, and had a record turnout of nearly 400 this year.

On a sunny day with plenty of green grass in front of them, the gathered crowd paused to remember both Rocky and Ryan. On this day of blurred lines, runners sought out their community. They gathered to reflect and to run.

As I joined the gathering and ran my race, I was thankful that I was part of this community. When the lines are blurred, and things don’t make sense, there is something soothing about running. The breathing, the repetitive motion. There is something special about sharing that with others.

You don’t think of dying at age 22 or 28. Your life should be just starting, with many discoveries and challenges ahead. Sometimes the lines get blurred, and we are left with only questions and not answers. Those are times for gathering and sharing, and remembering. And then, somehow we move on.

On a cross country course the lines are painted for you. Your job is to follow them. In life, it’s not so easy, of course. The lines are there, but they are harder to find.

Remember Ryan and Rocky. Keep moving forward, and building your own community. In time you’ll notice that the lines will become less blurry.

I’m going out for a run.

Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. Subscribe to this blog by scrolling to the bottom and using the subscribe link.

Dwindling Daylight Doesn't Doom Fitness

2007-10-26T16:55:00.000-05:00

Are you feeling different today?

Living in the mid-latitudes of the northern hemisphere, we are treated to four distinct seasons. For many of us, that is one of the reasons why we live here. For others, some seasons are simply endured. Whether we like it or not, this is a time of change.

You know the drill: daylight is getting shorter and the weather is getting colder. How much shorter? We’re now at about 10.5 hours of daylight, compared to 15.5 hours on June 21, the summer solstice. We’re headed down to 8.75 hours of daylight at the winter solstice on December 22. Add to that a time switch on November 4 that will lop off an hour of evening sun and shift it to the morning. Through in a few clouds, and we might not see much of the sun during a typical day.

It’s getting colder too. Remember June? The average high was in the low 80s and lows in the upper 50s. The average high in late October is in the low 50s, with lows in the low 30s. In two months those numbers will be 24 and 8. Volatile daily patterns notwithstanding, the trend line is steadily down.

We respond to the changes in light and heat in a variety of ways. There is a natural tendency to slow down and conserve calories. We might even find ourselves eating more than normal as our old brain prepares us for winter. While it is important to be respectful of natural rhythms, it is possible to break the patterns that lead you to the sofa and away from fitness.

One of the big patterns to break is taking the fall and winter off from fitness building activities, and starting from nothing in the spring. That is a huge strain on your body, and means you are suffering through April and May as you slowly get fit. This year, try maintaining your fitness through the winter instead.

Here are seven tips to get you going:

1. Your first challenge is to establish a routine. It is always less likely that you will skip a workout when it is an integral part of your day, rather than an optional activity. You can still have some variety between morning and evening workouts, but make sure to commit to a schedule.

2. This is a great time of year to have a workout buddy. Whether two-legged or four, your buddy can be a great motivator to get out there for your workout. You wouldn’t want to disappoint, would you?

3. Embrace the changes. While in the summer finishing a run at 7:00 a.m. finds the sun well on the rise, after the time change, you’ll finish your run at daybreak. Everything looks a little different.

4. It’s okay to run less. This is a great time of year to try other activities, including indoor machines and winter outdoor activities. Dig out your skates, wax up your skis or head to the club. The change helps keep you motivated.

5. Resist the urge to overeat. It is a better idea just to buy a new coat rather than to try to eat yourself an extra layer of insulation. It will end up saving you money, and you’ll look great too!

6. Don’t forget the rewards. Okay, an extra treat every now and then can be a good thing. They don’t all have to be food, but do give yourself kudos for sticking to a fitness program.

7. Have fun! Try a new fall or winter event. Buy a new outfit. Take a fall or winter fitness vacation. Everything you do this time of year will pay off nicely come spring.

This is also a great time of year to break some bad habits. I teach ChiRunning, which involves using better posture and form. It is an exercise in gradual progress to learn to move in a new way. Fall and winter are a great time to start to make those changes, since you are less likely to be distracted by speed work, races and high mileage weeks.

When you adopt a plan for your fall and winter fitness, you’ll have an answer for my opening question. Are you feeling different today? "Yes...much better, thank you!"

Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. He spends his fall and winter enjoying the change in seasons and hoping he'll get all the leaves raked before it snows.

Surviving a Melt-Down

2007-10-10T22:15:00.000-05:00

If you are one of thousands of runners who ran a race in the upper Midwest last weekend, you might have noticed the heat. Record temperatures and high humidity are not what you would expect for an October race in the Twin Cities, Chicago or Milwaukee, but that’s what we had.

Despite the heat, you were probably one of the vast majority of runners that did not end up in the medical tent or hospital. You’ve likely heard a few of the dramatic stories like the television reporter who passed out just after 25 miles, but for most of you the story was less dramatic. It was hot, you drank water until you sloshed, and you made it to the finish line. Your time wasn’t what you hoped, but you survived.

[Insert your favorite invective or curse here]!

With all your training and preparation, it really bites to have the heat dominate your experience. You mentally rehearsed cruising to that finish line, feeling light as a feather and smiling from ear to ear. Instead you grimaced your way to the end, legs leaden and clothing drenched. Sure you got the medal, but you feel robbed.

As the hours after the race turn into days and then weeks, you can head toward a healthy recovery by taking a few key steps. You probably already know what to do physically (take some time away from running, get a massage, and start back gradually). These steps are more for your state of mind.

1) The first step to a healthy recovery is to acknowledge your mixed feelings. Your non-running friends might look at you in awe (or amusement) because you even finished under those conditions. Your running friends who shared the experience are dealing with their own emotional roller coaster. And your dog, well she’s just happy to see you.

2) Step two is to remind yourself what you did accomplish. Running a marathon (or half or ten-mile) is a major effort, and is not just a one-day experience. Regardless of how the day went, you prepared over a period of months, and no one and nothing can take that away from you.

3) Step three is to learn from any mistakes you made. You lost the weather lottery, but you can’t blame yourself for that. There may be other things about your race that are worth looking at though. Did you do enough and long enough runs in preparation? Did you start slow enough, given the conditions? Did you drink enough water? According to training guru Jeff Galloway, you should have slowed down 30-60 seconds per mile due to the heat and humidity. Did you start out at your goal pace and then slowly slide to a crawl? That’s something to change in the future.

4) Step four is to make peace with the experience. It may not have been everything you hoped for, but by taking ownership of it, you’ll find peace. You won’t wince every time some one mentions the word ‘marathon,’ or let out a low moan the next time you pin on a bib number.

5) Step five is to summon your ability to create a moment of innocence, and decide to try again. It may not be a marathon or even another race, but when you’ve made peace you’re ready to experience the fullness of life once more. Shed the negatives of your adult mind, and start with all the hope and aspirations and innocence of a child.

I didn’t run a fall marathon this year, but I had my own melt-down last year. I didn’t even need the heat. I ran myself into the ground by letting my ego overcome the wisdom I had acquired by learning and teaching ChiRunning. I can tell you from personal experience that you’ll feel better sooner if you take these steps.

It might also help to check the standings and pick a new pro football team to root for. Nothing rejuvenates you faster than a pleasant afternoon on the couch after a recovery run. Well, almost nothing. That look your dog gives you is pretty good too. We`ll go back to the `no dogs on the couch` rule tomorrow.

Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. Say hello to Chris at the Paul Mausling XC Run on Sunday, October 14!.