Spring, Sprang, Sprung!

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

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

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

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

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

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

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

Off you go. Spring, sprang, sprung!.

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

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

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


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

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

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

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

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

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

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

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

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

Social Media Puts You In Charge

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!

Time for Stories

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.

Is Your Running Recession Proof?

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!

Your Vote Counts

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.

1. 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.
2. 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.
3. 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.
4. 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?
5. 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.
6. 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

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

Remember Ryan and Rocky

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.

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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.