Little Big Races

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:

1. 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.
2. 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.
3. 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.
4. 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!
5. 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!
6. 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.
7. 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

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

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!

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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

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

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

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!)

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.