Wow, what a weekend we had in Chicago.  We (Chicago Endurance Sports) trained a team for the Chicago Half Marathon

and for many, it was their first shot at the distance.  So I was

pleasantly surprised to see so many of them show up at the start Sunday

even though the rain was coming down in sheets!

Chicago had what

they are now calling a "20-Year Rain" with over 8 inches in some areas

this weekend.  It just kept coming down.  The race staff had to make a

lot of last minute changes due to flooding and tackled the huge

challenge of putting on the race in horrible conditions.  I must say I

was really impressed with our runners for showing up and towing the

line on a horrible day (and a day that was perfect for sleeping in).  I

am equally impressed with all the volunteers and family and friends

that stood out there helping us run the race.  The Chicago Half

Marathon staff did a phenomenal job in challenging conditions and we

all got through it one inch at a time.

Sometimes racing in the worst conditions makes for the best of memories. 

Congrats to all that were involved!

Coach Jenny

I'm just back from a long weekend at the Virginia Beach Rock n Roll Half Marathon.

This is one of my favorite races of the season and a fun way to end the

summer. It was a funny race for me and I struggled a little with the

humidity. I think mostly because the weather in Chicago has been dry

and cool all summer that I just wasn't acclimated for the 87% humidity

even though the temps weren't crazy hot (75-80).

I can always

tell how I will do in a race based on what my hair looks like:)  Nice,

smooth curls = a strong race. Out of control frizz = a tough race. And

the minute I stepped off the plane in Norfolk, my hair looked like Rosseane, Roseannadanna.

It's actually a great barometer for knowing when to cut back on pace

and go with what the day brings, and I did just that. I actually used

this race as a training run for my Rim2Rim4Roy challenge in early October. I ran to the start, ran the half marathon

and then walked back to the hotel. Twenty miles in total and a perfect

training day for me.  If you're looking to get in a fun training run and can control your pace, try using a half marathon and warm up with a few miles before the gun goes off.  I will often use half marathons as supported long runs, especially if I am on the road traveling.  Plus, you get the extra bennies too (sports drink, bathrooms, shirt, medal...)

So I guess we're headed into fall, and with that begins my search for the perfect carmel apple. Because what is fall without carmel apples?  Not a fall at all...

Happy Trails,

Coach Jenny

!http://media.jumpcut.com/media/images/common/master_thumb120x90.jpg|height=90|alt=Active.com Cross Training For Runners|width=120|src=http://media.jumpcut.com/media/images/common/master_thumb120x90.jpg!

'Tis the season for pedicures...even for the guys!  Many runners have regular pedicures to keep your feet looking good in the summer, but are they good for you?   There is much controversey about this and the short answer is they are both good and bad.  Pedicures can be

useful for runners in maintaining healthy feet, but you do need to practice a little caution when you head to the salon.  A typical

pedicure includes a warm water foot soak, cuticle and nail trim and file, buffing/shaving of calluses, polish and a foot and lower leg

massage.  All of which can be useful in keeping your feet healthy. 

The area of caution is in the buffing and shaving of calluses.  If this is done too aggressively, it can cause problems with blisters,

especially if done too close to a long training run or a race.  In fact, many even suggest skipping the buffing altogether due to a risk in developing blisters.  Most salons have stopped "shaving" due to risk of infection.  If they get out that tool, ask them to use the buff and to do so very gently...The best thing to do is to tell the pedicurist that you are a runner and you want a soft, gentle buff (or none at all).  And if you have huge calluses that are painful, it is best to see a sports doc to evaluate the best way for them to be removed.

For those that are new to getting pedicures, don't expect the magic to happen overnight.  It's like running, depending on the condition of your feet, it may take a few months and a couple of pedicures to get your feet on the right path. 

If you are an endurance runner training for an event, schedule your pedicures well in advance of your longest training runs (1 month) and after the race to avoid the risk of blistering.  Some may not experience problems, especially if you forego the callus work, but it

is always wise to error on the side of caution.

Also make sure the salon is clean and sterilizes the tools before and after each pedicure.  This is not the place to save money.  It pays

to invest in a salon that will take care of you.

Happy Trails,

Coach Jenny

I finished up my long run on the trails Sunday and was about 15 minutes slower than anticipated.  Funny thing about the heat and humidity...it doesn't care what your goal is for your long run.  You just have to learn to work with the heat, rather than beat it because it will beat you every time!

Like altitude, it takes a good two weeks for your body to acclimate to heat and humidity.  That is, your body learns to cool itself more efficiently.  The key is you have to run in the heat to acclimate.  You won't acclimate if you are in the nice air conditioned gym.  It just doesn't work that way...so here you go.  My top ten tips for running with the heat.

10]   Run at cooler times of the day; in the morning or at dusk until you acclimate.

9]   A few times per week, run at mid-day if possible.  Your body will better learn how to acclimate if you actually run in the heat.  Keep the pace slow and remember to hydrate.

8]  Wear loose-fitting, light colored wicking running clothes like Dri-Fit or Coolmax and sunscreen and sunglasses.

7]  Let's not get crazy...Run Smart.  If there is a heat alert or poor air quality day, take your workout indoors. You won't get any super-human reward for pushing in dangerous heat and it will most likely take your body longer to recover from the workout. Train smart.

6]   Cross-train to acclimate.  If you always have a hard time with the heat, consider taking Bikram Yoga (Hot Yoga).  I did this to prepare for crewing for the Badwater Endurance Race - a 135 mile ultra-marathon in DEATH VALLEY in JULY!  The Bikram Yoga classes help your body learn how to adapt to hot conditions.  It really helped the team and I noticed a huge difference in my warm weather running performance as well.

5]  Use your many gears and adapt.  Slow your pace, reduce your intensity and get the run in rather than pushing through it.   Doing so will allow you to more efficiently acclimate and continue to run. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace.

4]   Change how you define your runs.  Run by your effort level rather than your typical pace until you acclimate.  You can also add power-walk breaks every 4-8 minutes to cool yourself during your runs.  This also works well for speed work.  It is all about managing your body core temperature and not allowing it to rise too much, risking overheating and really slowing down.  Like a car, if the temperature rises too high you will overheat

3]   Hydrate every 15-20 minutes while running and take a look down when you go to the bathroom.  You'll know if your well hydrated if it looks like lemonade and pail yellow.  If it runs clear, you are drinking too much.  If it runs dark, you need to hydrate a little more!   For runs 45 minutes or longer, consume a sports drink to replenish electrolytes lost via sweat.

2]    Pay attention to your body's stress signals and if you begin to feel dizzy, light-headed, overheated,  experience cramping, stop running, seek shade and a way to cool yourself.

1]  Be flexible with your goals for the run.  You may need to get in a tempo run or easy run at a certain pace according to your training plan, but the heat will get in the way of that.  Be flexible ad modify your plan.  You can switch days, modify pace or the workout so you have more rest, less speed or take it inside to a treadmill to get in the quality.

Happy Trails,

Coach Jenny

Well, I had a great race in Santa Barbara and then came down with a nasty chest/sinus cold on the way home.  Serves me right for having so much fun on those wine country hills, not to mention the wine too:)   It's always fun trying to get back into running after you've been sick for a week.  My lungs hurt, I gasp for air within minutes of my warm up and I just don't have any energy.

But, there is good reason for this.  My body is actually helping me out by forcing me to slow down and recover.  The more I push or try to run through this, the harder it gets and the worse I feel.  Just my body's way of saying, "excuse me, but I need some time to recover.  I know you want to get out and run, but I need a little more sleep and a lot more TLC."   Then it turns into a negotiation similar to buying a new car.  "Well, okay, I will talk to my manager and see what I can do..."

The more I rest at this point, the better I feel and the sooner I will be on the trails again.   I know it's always best to lower your effort level (walk or very easy activity) when you have anything going on in your chest.  But it's surely tough to tame my inner runner, especially now that spring has sprung.   

Happy Trails,

Jenny

I just returned from my first warm-weather run of the season.  We've had an extended winter and a mini-spring so here we are at 80 degrees!  Don't get me wrong, I am NOT complaining, but it sure can trip up your running pace.  It takes our bodies about two weeks to acclimate to the warmer temps so I typically run by effort level rather than pace or speed.  Which ultimately means I slow down to let my body cool itself efficiently. 

It's truly amazing what our bodies will adapt too.  I crewed for a fellow adventure racing friend Rob Harsh a few years back in the Badwater 135 Ultra-Marathon.  This is a 135 mile race held in Death Valley in JULY!  The temperature at the start line was 130 degrees.  Although I only ran a quarter of the race, I still had to train and prepare my body for the heat.  One way was I took Bikram Yoga Classes (aka Hot Yoga).  The studio is over 100 degrees and the class is 90 minutes long.  It not only helped me train for the Badwater, it also improved my body's ability to train all summer long in the heat and humidity.  Gradually my body became very efficient at cooling itself in Bikram, mid-day summer runs and eventually in 100+ heat in Death Valley.    I wouldn't want to run in Death Valley every day (and wouldn't recommend it either) but when I returned an 80-85 degree run was a piece of cake.

Our bodies are amazing tools.  When trained gradually, they can adapt to almost anything!

PN:  i will be speaking at the Santa Barbara Wine Country Half Marathon Pasta Dinner this weekend.  I can't wait to run the course through the vineyards!

Happy Trails,

Jenny

Although we're within weeks of springtime, it still feels so far away.  Today's high in Chicago is a mere 5 degrees and the windchill -15.   I know, I know, I shouldn't complain as it is colder somewhere else but this season has really been quite brutal.  it's a good thing it is base building time.  This is the perfect time of year to build a strong base of easy paced (aerobic) running.  It's cold, we have less sun and running outdoors can be challenging to say the least. 

Heading out or in for an easy run and staying at conversational pace is the perfect strategy for developing a strong foundation of mileage from which to launch your speed, hills and longer runs in the coming months.  I see many runners make the same mistake every year and train at the same intensity or too hard year round.  That only ends up with injury, aches and pains and in many cases a slower than expected race performance because you end up fatigued and burnt out by race day.

If you are training for a summer or fall event, take the time now to build a foundation of easy effort mileage.  You may find that you enjoy it and you will for sure reap the benefits down the road as you move into more demanding phases of your preparation.

Run Happy...

Coach Jenny Hadfield