Monday, April 20, 2009

Merga, Kosgei Win Boston

In two dramatic finishes, Deriba Merga of Ethiopia and Salina Kosgei of Kenya have won the 113th Boston Marathon. Americans Ryan Hall and Kara Goucher each finished in third place.

I wish I could have been there to watch! From the posts, it looks like the women went out surprisingly slow, a poor showing in speed, but great in tactics, apparently. The men went out blazingly fast, on the other hand. Both converged into 10-12 runner packs. Then in the men, the decisive move came from Ethiopian Merga at the tactically precise point as they went into the first of the Newton hills, while the women waited for the long run-in from Boston College with Kara Goucher trying everything to burn off the competition and ultimately falling 2 places short. The final times in both races will not raise many eyebrows in Paris, Rotterdam or London. Both were fascinating tactically and thrilling for American followers of the sport. You have to go back to 1985 when Gary Tuttle was 2nd and Lisa Larsen Wiedenbach won to find Americans in the top 3 of both Boston races, so some consolation and sign of improvement. But when it came to the crunch Ethiopia and Kenya still delivered.

2:08:42 Merga, 2:09:32 Rono, 2:09:40 Hall officially.

No. Rono waves to the crowd to edge Hall's 2:09:40. 2:08:44 for Merga, Kosgie 2:32:16, Tune 2:32:17, Goucher 2:32:25.

As Hall sweeps down Boylston in 3rd, the question is can he catch Rono to better Goucher by 1.

Kosgei, who has previously won in Singapore, Prague and Paris, now takes her first World Marathon Major victory. Merga is cruising to the win, Goucher is visibly upset as she walks off with husband Adam, as Tune is receiving medical attention, flat on the finish line.

http://www.runnersworld.com/cda/microsite/0,8032,s6-239-506-0-0,00.html

Friday, April 17, 2009

Check out Discover Strength Training the Viking Cheerleaders!

For some weekend entertainment, check out Discover Strength on Fox http://www.myfoxtwincities.com/dpp/morning_news/MA_VIkings_Cheer_Strength_April_14_2009

Indigo Creative is wrapping up their new branding launch! It's also my favorite place to workout.

Spice up your cardio with this interval routine!

A Challenging But Fun Interval Workout
Looking to shake things up a little bit or add some variety to your current cardio routine? Try the following interval workout; whether you like to run, walk, bike, or use a Stairmaster, this workout can provide a much needed change of pace and poses a great aerobic and anaerobic stimulus. Again, any mode of "cardio" can be performed with this workout, but for the following example, I will use running.

Warm-up for 5-10 minutes with a slow jog.
5 minutes - Running at a fast pace.
2.5 minutes - Rest - Jogging very slowly or walking at a fast pace
4 minutes - Running even a bit faster.
2 minutes - Rest - Jogging very slowly or walking at a fast pace
3 minutes - Running even a bit faster.
1.5 minutes - Rest - Jogging very slowly of walking at a fast pace
2 minutes - Running even faster.
1 minute - Rest - Jogging very slowly or walking at a fast pace
1 minute - Running very fast!
Walk/cool-down for 3-5 minutes

Performance Tips:
  • Don't be overly concerned with working at the exact right intensity or heart rate; instead, use perceived exertion. Force yourself to work just a little bit harder as the intervals get shorter and shorter.
  • For a more experience runner, try 2 sets of the above rather than just 1 set.
  • If you perform this on a treadmill, increase the speed 0.3 mph for each interval. For example 5 minutes at 7.0 mph, 4 minutes at 7.3 mph, 3 minutes at 7.6pmh and so on (I recommend resting at 4.5 to 5.0 mph).
This tip was shared by Luke Carlson of discoverstrength.com, thanks Luke!

Help! I have flat feet! What shoe should I wear


Got Flat Feet? No Problem. After working at Run n Fun shoe store in St. Paul part-time over the years, I picked up a lots of helpful shoe fitting and shoe style tips. I struggle with properly fitting my very flat feet (it's fun to see the disbelief from specialists with my when I remove my shoe). So, if you have a problem with flat feet, here we go.

You need the shoes with support on the inside, most likely. If you look at a running shoe with support (or motion control), you'll see the material of the shoe has some additional color on the outside of the shoe where the arch should be.

My favorite training partner, Asics Gel Kayano 15, is very dependable for runners with moderate to severe over pronation, flat-footed runners, and those who depend on orthotics. I've probably trained through 50 pairs over the years! If you aren't a high mileage runner and you are on a budget, go for the Gel-3000 model. When you wear orthotics, we recommend you remove the insole and use just the orthotic.

How can I stop my new shoes from squeaking from my orthotics?
I've tried on many shoes while working at the running store hoping to try a new fun brand, but the Kayano is the only shoe that didn't squeak for me when I put the orthotic in. Squeaking is very annoying. A little baby powder and a few days of break-in can help if your shoes squeak from your orthotics. My last reason I like the Kayano is because those of us with flat feet tend to have a lower ankle bone and a lot of shoes will rub against the bone and the tendon that runs under the bone, and it can be painful or numbing. The Kayano is a little lower rise on the sides so I don't have this problem. If you swallow your pride and buy up a 1/2 size, you'll have enough room for your orthotics to fit and your toes to have room to move.

Just my honest, two cents about what I've seen. If your feet are really flat, and you find a shoe that works stick with it. No point in messing around.

Wednesday, April 8, 2009

VO2 max equivalent race time predictor

This link is great you can find

Race paces
Predict race from race
Predict race from VO2
Age-graded target times
Caclulate pace of race
Convert pace or speed
Race split calculator

Training paces
Paces from target time
Paces from VO2

VO2 max calculations
Predict VO2 from race
Balke test of VO2
Cooper test of VO2

Heart rate training
Max HR calculator
Heart rate zones
Heart rate training paces

Weight and diet (maybe more than we want to know!)
Body mass index
Daily calorie needs
Calories to lose weight
Weight & performance

Thanks to Running for Fitness for all this great information!


Pace Calculator

With this tool you can predict your time, pace and distance by entering any of two variables to calculate the third-time, distance and pace.

How Far is That? Mile versus Kilometer

How do I convert my kilometer splits into miles...Here's a kilometer chart to help.

A kilometer is 0.62 miles, 3281.5 feet, or 1000 meters.
A mile is 1.61 kilometers or 5280 feet.

These charts will help you to translate walking event distances into time, kilometers and miles at various fitness-walking paces. A racewalking pace will be much faster than the listed paces, they are in their own categories.

Kilometer Chart

Kilometers Miles Fast Moderate Easy
1 0.62 7 min. 10 min. 12.5 min.
2 1.24 14 min. 20 min. 25 min.
3 1.86 21 min. 30 min. 37.5 min.
4 2.48 28 min. 40 min. 50 min.
5 3.11 35 min. 50 min. 62.5 min.
6 3.73 42 min. 60 min. 75 min.
7 4.35 49 min. 70 min. 87.5 min.
8 4.97 56 min. 80 min. 100 min.
9 5.59 63 min. 90 min. 112.5 min.
10 6.21 70 min. 100 min. 125 min.
11 6.83 77 min. 110 min. 137.5 min.
12 7.45 84 min. 120 min. 150 min.
13 8.07 91 min. 130 min. 162.5 min.
14 8.69 98 min. 140 min. 175 min.
15 9.32 105 min. 150 min. 187.5 min.
16 9.94 112 min. 160 min. 200 min.
17 10.56 119 min. 170 min. 212.5 min.
18 11.18 126 min. 180 min. 225 min.
19 11.80 133 min. 190 min. 237.5 min.
20 12.42 140 min. 200 min. 250 min.
Half-marathon
21 13.1 147 min. 210 min. 262.5 min.


2.5 hours 3.2 hours 4.4 hours
Marathon
42 26.2 294 min. 420 min. 525 min.


5 hours 7 hours 9 hours
Miles Kilometers Fast Moderate Easy
1 1.6 11 15 20
2 3.2 22 30 40
3 4.8 33 45 60
4 6.4 44 60 80
5 8.1 55 75 100
6 9.7 66 90 120
7 11.3 77 105 140
8 12.9 88 120 160
9 14.5 99 135 180
10 16.1 110 150 200
11 17.7 121 165 220
12 19.3 132 180 240
Half-Marathon
13.1 21.1 143 195 260


2.5 Hours 3.2 Hours 4.3 Hours
Marathon
26.2 42.2 288.2 400 524


5 Hours 7 Hours 9 Hours

Simple Science

Heart Rate

Approximate maximum HR = 220 - age
Approximate training zone target: lower limit = 0.6 x max HR, upper limit = 0.8 x max HR

Bike Fit

Frame size (cm, center-to-center) = inseam (cm) x 0.65
Saddle height (cm, from center of bottom bracket to top of saddle) = inseam (cm) x 0.883

Inseam - Crankarm Length

inseam of less than 74 cm = 165 mm crankarm
inseam of 74 to 80 cm = 170 mm crankarm
inseam of 81 to 86 cm = 172.5 mm crankarm
inseam of 87 to 93 cm = 175 mm crankarm

(Crankarm is measured from the center of the bottom bracket axle to the center of the pedal mounting hole.)

Length Conversions:
to get centimeters: multiply inches by 2.54
centimeters to inches: x 0.394

to get meters: multiply feet by 0.305, or yards by 0.914
meters to feet: x 3.28, meters to yards: x 1.094

to get kilometers: multiply miles by 1.61
kilometers to miles: x 0.62

Formula for caloric expenditure

Formula to determine number of calories needed to support life. Normal resting metabolism is related to body size, amount of muscle tissue, rate of growth, age, sex, thyroid and adrenal activity, and pregnancy and lactation. Resting metabolic expenditure is increased by infection and following trauma. During periods of stress, when insufficient fuel is supplied as food, energy is derived from tissue breakdown. Each of conditions should be considered when computing nutritional needs.

To determing caloric expenditure, calculate basal energy expenditure (BEE) by using the following equations:
Men: BEE = 66 + (13.7 X W) + (5 X H) - (6.8 X A)
Women: BEE = 655 + (9.6 X W) + (1.7 X H) - (4.7 X A)

W is actual (or desired) weight in kg (weight in kg = weight in pounds/2.2)
H is actual height in cm (height in com = height in inches x 2.5)
A is age in years

Activity:
The BEE is increased to adjust for activity level:
Very sedentary: + 20%
Sedentary: + 30%
Moderate: + 40%
Very heavy: + 50%
Fever: an adjustment is made for calories by adding 7% of the BEE to the total for each degree F raised (13% for each degree C).

Distances Conversion Chart

1 yard = .9144 meter 100 yards = 91.4400 meters

220 yards = 201.1680 meters
440 yards = 402.3360 meters 880 yards = 804.6720 meters

1 meter = 1.094 yards 100 meters = 109.400 yards
200 meters = 218.800 yards
400 meters = 437.600 yards 800 meters = 875.200 yards

1 mile = .609 kilometers = 1760 yards = 5280 feet
1 kilometer = .6214 miles = 1094 yards = 3281 feet

Kilometers to Miles Miles to Kilometers
-----------------------------------------------
1 km = .6214 miles 1 mile = 1.609 km
2 km = 1.2418 miles 2 miles = 3.218 km
3 km = 1.8642 miles 3 miles = 4.827 km
4 km = 2.4856 miles 4 miles = 6.436 km
5 km = 3.1070 miles 5 miles = 8.045 km
6 km = 3.7284 miles 6 miles = 9.654 km
7 km = 4.3498 miles 7 miles = 11.263 km
8 km = 4.9712 miles 8 miles = 12.872 km
9 km = 5.5926 miles 9 miles = 14.481 km
10 km = 6.2140 miles 10 miles = 16.090 km
11 km = 6.8354 miles 11 miles = 17.699 km
12 km = 7.4568 miles 12 miles = 19.308 km
13 km = 8.0782 miles 13 miles = 20.917 km
14 km = 8.6996 miles 14 miles = 22.526 km
15 km = 9.3210 miles 15 miles = 24.135 km
20 km = 12.4280 miles 20 miles = 32.180 km
25 km = 15.5350 miles 25 miles = 40.225 km
30 km = 18.6420 miles

1 marathon = 26 miles + 385 yards = 42.186 km

Wednesday, April 1, 2009

June 3, 2009 National Running Day


WHAT IS NATIONAL RUNNING DAY?

National Running Day is a national initiative whereby many of the major organizations within the running industry are joining forces in an unprecedented, unified effort to nationally and locally promote running as a healthy, easy, and accessible form of exercise. The inaugural National Running Day will be on Wednesday, June 3.

From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.

You can participate in National Running Day anywhere—you don’t have to be in one of the cities hosting events to take part. At the least, all it takes is to wear your running shoes throughout the day, go for a run, and invite a friend to join you.

So, what do you think? Shall we get out and run?

http://www.runningday.org/about/mission.asp