Selasa, 14 Mei 2013

Running Gear For a Marathon

As you increase your distance, you may start to suffer from blisters and chafing if you don't take some preventive measures. Body Glide is a lubricant that's designed to prevent chafing and/or blisters in vulnerable areas, such as your feet, inner thighs, sports bra lines, and underarms. It comes in a stick and is applied like a deodorant, leaving no sticky, oily or powdery mess.

HeatGear® moisture transport ensures fast drying performance that keeps you cool and won't weight you down.
Odor Control - Controls odor by Preventing the growth of odor causing microbes.
Strategic Ventilation - Strategic venting built into garment at key points where body dumps heat. Keeps athlete cool in extreme heat.

Essentials pocket big enough for multitool or wallet
Stash pocket
Reflectivity accents for safety
Elastic cord system holds shed layers
Hydration Capacity: 70 ounces or 2 liters

Men's ASICS® EVERYDAY RUN CAP :: You'll want to run every day just for an excuse to wear this running cap. The men's ASICS® Everyday Run Cap is packed with features such as a soft terry inner headband, an easily adjustable velcro strap closure, dark colored underbill to reduce glare, and 360ยบ reflectivity to keep you visible and safe on your early morning or late evening runs. One size.

If you’ve ever stood at the door with a summer full finger glove on one hand and a thick winter glove on the other then you know exactly why Pearl Izumi introduced the Thermal Lite Road Bike Gloves. Light enough for good bar and brake lever feel but warm enough to take the chill off, these gloves fill in a gap in most rider’s arsenal. Silicone printing on the finger tips give great feel and grip on your brake lever, and reflective bits add visibility if you are out while the sun isn’t. They’re packable and light so just slip them in your pocket in case you need to add or shed layers. 

Lateral cushioning provides the added comfort needed on uneven terrain.
Structured support at key areas.
Mesh air channels at key impact areas transport moisture and heat and enhance breath-ability.
Lin-toe yields a seamless construction at toe box, enhancing comfort.
Crew length welt height. Contains: 55% Nylon, 25% Spandex, and 20% Lycra Spandex.

Marathon Strategy.

Before the fall marathon season starts it’s time to develop your marathon strategy.
It doesn’t matter if it’s your first or 50th marathon; a well thought out race strategy will set you up for success. By strategy I mean an hour by hour, mile by mile plan to follow on marathon day. The strategy should include pace, fluid - food intake, footwear and apparel. A well-planed strategy will take away some race day stress and will stack the deck in your favor. Transportation to and from the race and a race weekend schedule will also help.
Gaining a sense of pace will help you from making the all too common mistake of going out too fast in the beginning of the marathon. Remember that most world records set at the marathon distance were set with "negative splits", that is, with a faster second half. Ideally, you want to pick a pace that you can run evenly throughout the marathon. If you slow up the second half, you have picked too fast a pace. If you negative split by a minute or two or run even, you will have most likely ran to your potential.
How to get a sense of pace? Run the last couple long runs on courses with marked miles. Keep track of the pace at each mile. There is a tendency to run too fast on training course with the miles marked the same phenomena takes place in a race. Get used to checking the mile times; this will help you from getting sucked up in the excitement. You will know what is, "too fast". Ignore the effortless feeling that comes in the early miles of the marathon. Being a few seconds ahead each mile is not like, "money in the bank". It is more like putting a leak in your fuel tank.
What pace? On marathon day you should be capable of running the race at a pace around 15 seconds per mile faster than your long run pace. Why? Because on race day you will be tapered and rested. This will be quite different than a long run at the end of a long week. Race day also has a bit of magic that allows for amazing things to happen. By magic I mean that head colds, nagging injuries or pains and other bothersome worries you may have during the days just before the event seem to disappear on marathon day.
A fueling strategy: 
The body functions best when well hydrated and fueled. In the days preceding the marathon, low fat, high carbohydrate diet, along with the taper, will top off your glycogen stores. Glycogen is the usable stored energy-producing product stored in your muscles. What you eat the days before the marathon should be tried and true foods you have eaten before the long runs. Nothing new.
Hydrate the day and night before your race with more than just water. Include fruit juices and replacement drinks. By hydrating only with water you may actually be flushing away minerals that you will need to perform your best. Race day food and fluid intake will be what works for you, that is, what you learned in training during your long runs. Before race weekend, find out what sport drink will be offered at the marathon and see if it agrees with you. This information is often available on the race web site.
You may eat a light breakfast such as a bagel or banana, but again, you will know this from the long run days. I personally can’t eat a thing for 4-6 hours before an event. I also have a problem with sport drinks so I stick to water during the race. The sport gels agree with me and I take one per hour during my long runs and marathon. Gels such as GU, Power Gel and Cliff Shot have taken over the place of sport bars for event use. Gels also have the minerals you find in sport drinks. Plan on how you will be carrying your gel. There are small waist pouches made specifically for holding gel. I personally pin the gel packs onto my waistband with safety pins. I then fold them over under the waistband to hold them from bouncing. Experiment during training runs.
The shoes you run the marathon in should have at least 100 miles on them and should have been worn in one or more of your long runs. I usually alternate between 3 or more pairs of shoes in my marathon training. 3 to 4 weeks out from the race I usually shelve the shoes that seem to be working the best, saving them for race day. This prevents the chance of anything happening that will force me to make a last minute shoe choice, this includes anything, from losing them to having the dog eat one.
Plan on all weather scenarios and make a plan for each. When traveling to the event, bring everything just in case. So often I see people buying weather specific clothing at marathon expos, things they have not tried in training.
Remember nothing new on race day. Keep everything for race day in your carry-on. Don’t risk lost luggage.
The List: 
Start to compile a list of all the things you might need on race day. Add to it whenever something comes up. Here is a list to get you started
  • Vaseline or anti-chafe products.
  • Alarm clock if you’re traveling.
  • Extra pins.
  • A reliable alarm clock.
  • Your own roll of toilet paper.
  • Race entry form: It contains directions, course map, time of start, pre and post race instructions.
  • A garbage bag to wear if it’s cold or wet. Punch a hole for your head in advance. You can throw it off once the race starts.
  • Your watch.
  • Hoes, socks, shorts, top, hat...
  • Gloves. A cheap cotton pair to throw off if it warms up and a good pair if it looks likes a winter day.
  • Bottled water and GU or sports bars if you use them.
  • Sunscreen Band-Aids (to prevent nipple chaffing).
  • Money (in case you forgot something) o Your race number.
  • Warm clothes for the finish.
  • Aspirin.
  • Camera and of course, toilet paper!
Remember, great things happen when all is well planed out. Disasters happen all by themselves!
For more marathon training tips and information click on Marathon Training found in the menu on the left.

Minggu, 12 Mei 2013

Guaranteed Entry Guidelines for 2013

Note: The 2013 Guaranteed Entry is currently not shown in My NYRR. We will be updating this once the Marathon Registration opens and runners can redeem their guaranteed entry.

We appreciate the patience of all our runners as we assessed the entry options that we are able to offer this year, following the unprecedented cancellation of the 2012 ING New York City Marathon and our Resolution process for 2012 marathoners. Our focus throughout the 2013 registration process is to maintain the important diversity of our entrants. Based on the 2012 Resolution results, we are very pleased to announce that in 2013, NYRR will be able to maintain our commitments in the following categories:
  • 2012 Marathoners who chose Guaranteed Entry for 2013
  • NYRR members who met the 9+1 program requirements for guaranteed entry eligibility for the 2013 Marathon
  • Marathoners who qualify for entry by having finished 15 previous New York City Marathons
  • Applicants who would have qualified for the 2013 Marathon entry by being denied entry three consecutive times (2010, 2011 and 2012) and who were not accepted via an alternative method such as tour operator, sponsor, or charity
Time Qualifiers
While we will maintain a process for accepting time qualifiers, we regret that there will be limited availability.
  • The overall pool of time qualifiers will be capped at 2,000; time standards and the qualifying window will remain as originally posted on our website
  • Those who qualified during the window in an NYRR race (the 2013 Manhattan Half-Marathon, NYC Half 2012, 2012 Brooklyn Half-Marathon, 2012 Grete’s Great Gallop, 2012 More Magazine/Fitness Magazine Women’s Half Marathon, or 2012 Staten Island Half-Marathon) will be guaranteed non-complimentary entry
  • The remaining time-qualifier spots will be filled by a special random drawing; those not selected will be entered into the general marathon drawing
Time Qualifying Standards
Runners who meet the following qualifying time standards in a half-marathon or marathon (results must be verifiable online) between January 1, 2012, and January 31, 2013:
AgeMarathon1/2 Marathon

AgeMarathon1/2 Marathon

Registration to apply for the 2013 marathon will be open from April 24 to May 24. The non-guaranteed entry drawing will be held at the end of May. Further details and terms and conditions will be available on this site when the application is posted. Thank you for your continued patience and engagement with us through this process.

2013 Results - NYC Half Marathon

Leading results via IAAF
1. Wilson Kipsang  (KEN) 1:01:02
2. Daniele Meucci (ITA) 1:01:06
3. Dathan Ritzenhein (USA) 1:01:10
4. Leonard Korir (KEN) 1:01:19
5. Juan Luis Barrios (MEX) 1:01:21
6. Sam Chelanga, (KEN) 1:01:26
7. Stephen Sambu (KEN) 1:01:34
8. Julius Arile (KEN) 1:01:38
9. Jason Hartmann (USA) 1:01:52
10. Kenta Murayama (JPN) 1:02:02
1. Caroline Rotich (KEN) 1:09:09
2. Diane Nukuri-Johnson (BDI) 1:09:12 NR
3. Lisa Stublic (CRO) 1:09:18 NR
4. Sabriina Mockenhaupt, (GER) 1:09:42
5. Lyudmila Kovalenko (UKR) 1:09:43
6. Madai Perez (MEX) 1:10:27
7. Yolanda Caballero (COL) 1:10:30 NR, AR
8. Tomomi Tanaka (JPN) 1:10:31
9. Stephanie Rothstein Bruce (USA) 1:10:53
10. Sara Moreira (POR) 1:11:03

Read more: News - 2013 Results - NYC Half Marathon

The New York Marathon 2013: Best Shoes For Marathon

The New York Marathon 2013: Best Shoes For Marathon: Impact Guidance System (I.G.S.®) ASICS® design philosophy that employs linked componentry to enhance the foot's natural ...

Sabtu, 11 Mei 2013

Best Shoes For Marathon

  • ASICS® design philosophy that employs linked componentry to enhance the foot's natural gait from heel strike to toe-off.
  • Stretch material strategically placed on the upper helps to reduce buckling and the potential for irritation.
  • Independently placed eyelets disburse lace tension, creating a customized fitting environment and enhanced upper comfort.
  • Exoskeletal heel counter provides improved support and creates improved heel fitting environment.
  • Attenuates shock during impact and toe-off phases, and allows movement in multiple planes as the foot transitions through the gait cycle.
  • A dual density midsole system positioned to enhance support and stability, positioned sport specifically.
  • Vertical flex groove decouples the tooling along the line of progression for enhanced gait efficiency.
  • Reduces the weight of the sole unit while retaining the structural integrity of the shoe.

The New York Marathon

At what point Should I Replace My Running Shoes?

At what point Should I Replace My Running Shoes? 

Running in old or frayed shoes is a standout amongst the most normal explanations for running wounds. Your running shoes lose stun retention, padding and dependability as time passes. Pressing on to run in frayed running shoes builds the anxiety and affect on your legs and joints, which can prompt abuse damages. The most straightforward thing you can do to counteract those sorts of damages is trade your running shoes when they're frayed. 

So how do you know at what point shoes need to be turned in? Don't utilize the treads of your running shoes to confirm if you may as well reinstate your shoes. The midsole, which gives the padding and solidness, generally breaks down soon after the lowest part hints at major wear. In the event that you've been feeling muscle exhaustion, shin supports, or some torment in your joints --particularly your knees --you may be wearing running shoes that no longer have satisfactory padding. 

An exceptional general guideline is to trade your running shoes each 300 to 400 miles, hinging on your running style, form weight, and the surface on which you run. More diminutive runners can get new running shoes at the upper end of the suggestion, while heavier runners might as well acknowledge displacement shoes closer to the 300 mile stamp. In the event that you run on unpleasant streets, you'll need to swap your running shoes sooner than in the event that you principally run on a treadmill. 

Mark your schedule when you purchase another combine of running shoes so you recall when to swap them. Provided that you utilize a preparation log, make certain to record when you purchased new shoes --it will help you track what number of miles you've run in them. Composing the buy date within every shoe's tongue is a different exceptional path to assist recollect when you initially began running in them. 

About partially through the term of your running shoes, you may need to purchase a different combine of running shoes to turn into your runs. Your shoes will keep going longer when you permit them to decompress and dry out between workouts. Additionally, having a crisp combine of shoes as a reference will help you perceive when your old ones are prepared to be reinstated. 

Even though you may as well reinstate your shoes each 300 to 400 miles, there are routes to determine they keep going until the higher end of that go. Accompany the aforementioned tips for making your running shoes keep going longer. When you've purchased another match of running shoes, you can give your old ones to one of the aforementioned conglomerations that gather utilized running shoes . 

Fartlek Training Sessions

Fartlek Training Sessions

These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.
Here is the format for our Fartlek sessions...
  • Warm Up with 5-10 minutes of light jogging
  • Run for 4 minutes, jog slowly for 1 minute. This one cycle
  • Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
  • On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
  • Cool down for 5-10 minutes of light jogging

Cross Training Sessions
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.
Here is the format for our Fartlek sessions...
  • Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
  • Time: 30 minutes
  • Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
  • Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

Rest Days
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days - not on actual training days. Take it easy - you can even take the elevator instead of the stairs!

Beginners' Marathon Training Schedule

Beginners' Marathon Training Schedule

Notes about the training schedule:
Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.
Wednesdays and Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays: This is the day for your long slow distance run. Run the designated mileage at aneasy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
Note: You can switch days to accommodate your schedule. Just make sure you don't do two really intense or long workouts two days in a row.
1Rest3 miCT3 miRest4 mi3 mi EZ
2Rest3 milesRest3 miCT or Rest5 mi3 mi EZ
3Rest3 miCT4 miCT or Rest6 mi3 mi EZ
4Rest3 miRest4 miCT or Rest4 mi3 mi EZ
5Rest4 miCT4 miCT or Rest6 mi3 mi EZ
6Rest4 milCT4 miCT or Rest8 mi3 mi EZ
7Rest4 miCT4 miCT or Rest10 mi3 mi EZ
8Rest4 miCT4 miCT or Rest8 mi3 mi EZ
9Rest4 miCT4 miCT or Rest12 miRest
104 mi EZ4 miRest4 miCT or Rest10 mi3 mi EZ
11Rest4 miCT4 miCT or Rest14 mi3 mi EZ
12Rest5 miCT5 miCT or Rest10 mi3 mi EZ
13Rest4 miCT5 miCT or Rest16 mi3 mi EZ
14Rest4 miCT5 miCT or Rest12 mi3 mi EZ
15Rest4 miCT5 miCT or Rest18 miRest
163 mi EZ5 miRest6 miCT or Rest12 mi3 mi EZ
17Rest4 miCT6 miCT or Rest20 mi3 mi EZ
18Rest4 miCT4 miCT or Rest12 mi3 mi EZ
19Rest3 mi20 minutes3 miCT or Rest8 mi3 mi EZ
20Rest2 mi20 minutesRest Day20 minutesRace Day!Rest Day!