Get Faster with Moderate Workouts

As I ran a series of hill repeats up a fairly large incline this morning, I wondered if there was actually a downside to pushing myself with such high intensity. Sure, the obvious pitfall of the high-intensity workout is injury. But, my thoughts were more along the lines of, "Am I somehow forcing too much of a workout right now to reap all the benefits?"

For instance, the potential downside of gut-busting intensity might be similar to dumping the remaining crumbs of kettle chips from the bag directly into your mouth: Yeah, you get a bunch of the crumbs in your mouth more quickly. But, some crumbs miss your mouth and fall onto the floor. And, you're not going to eat those crumbs off the floor, FFS! Whereas, if you'd just taken your time by using your nimble fingers to extract those crumbs from the bag, you'd get more crumbs in your tummy.

So, I resisted the urge to run my legs into a shuffle.

I then congratulated myself when I turned on my computer and read Coach Jeff's fascinating article "Why Running Harder Won't Help You Get Faster". He provides compelling evidence that the same increase in speed can be attained with moderation, patience, and a lower risk of injury.

So, since finding this article on my news feed is so coincidental with my thoughts during this morning's workout, I figure I should share it with you fine runners!

I recommend that you take a few minutes to read the article on RunnersConnect.

The Best of AfnR: Vol. One | 2010-2011

Blog posts have a way of disappearing into Internet obscurity as soon as they're replaced by newer content. Sure, the product-oriented posts receive a relatively steady stream of traffic thanks to search results. But, there's more to this running blog — and me — than the shoes in my closet (in my car's trunk, in my car's back seat, in the hall closet...).

So, why not have a post highlighting my personal favorites from the archives? Yes, I'll appear overly geeky and narcissistic. But, you probably figured I was that sort of blogger anyway.

These are not all the greatest hits, mind you. Some of them are just personal favorites that might be too obscure or abstract to garner the attention of search engines.

I am only choosing eight posts published in 2010 and 2011. Eight is enough. And, I like the idea of capping the selection pool at 2011 so that Vol. 2 can start at the beginning of 2012. (Of course there will be a Vol. 2)

So, if you have some time for a bit of good ol' fashioned blog reading, grab a beverage and click what appeals to ya!

If You Don't Feel Like Running

Wherein I wax psychological and dole out encouragement, because I was in a mood.

New Balance MT10 Minimus Trail Shoe Review (With Bullet Points)

This is an offensively glowing review of a shoe I lost interest in wearing for running purposes six months later. I find that kind of funny.

Inov-8 f-lite 195 New Color Craziness and CrossFit

It's possible that this could be called a rant.

Trail Review: Sycamore Trail at William B. Umstead State Park

Sycamore is still my favorite Umstead trail.

Injinji Toesocks Non-Review

I'm just really impressed with my photo illustration in this one. You don't even have to read the review once you see the photo. Read anyway, though.

On the Merit of Reduced Shoes

Look at me getting all political!

How to Enjoy a Lunch-Break Run

Sure, you know how to run during your lunch break. But, do you know how to enjoy it? Read on to find out.

Brief Interview with a First-Time Marathoner: A Medoc Trail Marathon Race Report

It was my first marathon and the inspiration for starting this blog. Of course this fits in the best-of list

The Hardest Hill in Raleigh

Have you ever wondered which hill in Raleigh was the hardest to run? Of course you haven't. You're the type who always sees the forest past the trees. You don't waste your time with trivial, irrelevant questions. It's not as if knowing which 1,000 feet of Raleigh terrain is most challenging to ascend makes you jump in the car to find it. These aren't mountains we're talking about. It's rolling piedmont for pete's sake!

Disclaimer: I dislike elevation profiles. Their dramatic, pointy peaks and valleys make small hills look perilous. But, I concede that they are necessary.

Well, I find time for these thoughts during my runs. And, now that I've got you wondering — surely you had a certain hill in mind when you read the title of this post — I'm going to present you with my version of scientific research to determine which hill in Raleigh is hardest. (Apologies if I offend actual scientists with my methods)

Method

Obviously, this whole examination was subjective. I could only consider the hills I've run here. And, I had to be the one to make up the definition of "hardest" as it would apply to a hill in this project.

So, I spent a few moments recalling the most memorable hills I've run in Raleigh. I came up with eight. Then I nixed two of them, because I arbitrarily determined that the hardest hill would have to be a single incline rather than a series of inclines punctuated by slight declines. Thus, the two I omitted were single-track trail hills.

So, my first requisite for hardest was that the hill could only consist of increasing elevation—no dips.

I also decided that the hill should fit within the space of a single mile. But, I also wanted the hill to be longer than 1,000 feet, because there are a lot of short, steep inclines in Raleigh. And, I just don't think it's worth arguing about those short ones. If that were the case, my driveway would win.

Using RunningAhead.com's excellent mapping interface, I collected one-mile segments containing the hills in question so that we could see the surrounding terrain.

Thus, each elevation profile below represents a one mile distance. And, the challenging hill is marked by vertical magenta lines. (You can click the elevation image to see the profile in conjunction with its map)

I further relied on the mapping interface to measure the distance and calculate the elevation gain. With those two numbers, I figured out the grade (rise/run) of each hill to sort of account for the hill's degree of challengingness. Of course, a spread sheet made all of that a pleasure to analyze.

With all those numbers, I pretty much calculated myself into a corner, forcing the results to depend almost entirely on the grade of the hill. (I'll save the undeniable subjective variables for later in this post) So, without further ado, I present to you six of Raleigh's hardest hills to run.

The Hills
in order of increasing grade and referenced by vague geographic location

Lassiter Mill Rd.

Elevation Gain (ft): 171.8 | Distance (ft): 4,276.8 | Grade: 4.02%
(False dip due to hwy overpass)

Umstead N. Turkey Creek Trail to Graylyn Trail

Elevation Gain (ft): 148.8 | Distance (ft): 3,590.4 | Grade: 4.14%

Umstead Reedy Creek Lake Trail

Elevation Gain: 159 | Distance (ft): 3,801.6 | Grade: 4.18%

Crabtree Creek Greenway off Milburnie Rd.

Elevation Gain (ft): 74.3 | Distance (ft): 1,108.8 | Grade: 6.70%

Greenway to North Hills Park

Elevation Gain (ft): 107 | Distance (ft): 1,320.0 | Grade: 8.11%

Umstead N. Turkey Creek Trail

Elevation Gain (ft): 88.6 | Distance (ft): 1,003.2 | Grade: 8.83%

For Discussion

Okay, you probably would have guessed that one anyway. Of course the Turkey Creek Hill is the winner! I mean, the fact that there are so many surrounding hills on that same trail pretty much merit this particular hill's win for the sake of respect.

That element of the surrounding terrain had me perplexed, though. I mean, my question was singular in nature. And, if a scientist asks a singular question, he can't allow for weird variables to interfere with the experiment. That just wouldn't be scientific, would it? (Would it?)

So, after much internal debate, I decided not to factor in the surrounding terrain when figuring out which of these hills was hardest. Otherwise, I would have had to account for ease of access, exposure to sun, proximity to food and beverage establishments, etc.

And, that would have just been too difficult. Hills should be difficult, not my scientific method.

Of course, none of this matters. A hill is a hill, and it's grade is only important to you while you're running it. Some days that steepness might be murder on your calf muscles. Some days you'll feel like you're visiting from the Rockies and running on the beach.

Really, I was just aching to post something new for you.

Feel free to suggest other hills for consideration or berate me for a lack of scientific training. And, as always, thanks for reading!

Umstead Trail Marathon 2012 Report: Silly, Hilly, Not so Chilly

The Umstead Trail Marathon is much like the park itself: The race is this big, beautiful thing on the outskirts of the running community. Pretty much all of the area marathon runners know about it. And, they either love it, intend to love it, or don't care about it all.

The Finisher's Pint Glass
properly put to use.

So, too, is the general perception of Umstead State Park. Triangle residents love it, want to love it, or wish they could build houses on it.

If the Umstead Marathon were a Manhattan borough, it'd be TriBeCa, SoHo, and Greenwich Village all rolled into one (before Friends became so popular). If it were a dessert, it'd be tiramisu.

Silly Me

The lore of the Umstead Trail Marathon was not lost on me. Since my first run in the park two years ago, I'd wanted to race there. And, when I learned of this marathon in 2010, I knew I'd have to save it for when I was truly ready and well trained.

Instead, I registered for this race impulsively as soon as the link went live this past Winter, because I knew it'd sell out quickly (within 12 hours, I think). I did this in spite of the fact that I hadn't run more than sixteen miles or trained for a marathon since my first one in 2010.

But, registering for a race can be an important catalyst to training. And, besides, how hard could it be to start adding super long runs to my training plan again?

While some of the course looked like this...

...Most of it looked like this
(ignore the jovial dork on the left).
These two photos courtesy of the awesome Shannon.

Oh, yeah, that's right; it's hard to run twenty miles!

Granted, I was encouraged by the fact that I managed to complete those long runs (up to 24.96 miles, thank you very much). But, I was discouraged by how much I loathed those last few miles of each long run. And, then, being a breath away from puking at the end of those runs didn't do much for my self esteem either. What the hell was I thinking?

Ah, yes, it's Umstead!

So, I didn't feel all that comfortable with my training when taper time arrived. I would have liked to fit in a couple more 20-mile runs. A long tempo run, or some similar speedy distance thing would have been nice, too. But, I did what I could without breaking myself. So, I arrived at the race in the mud and the mist thinking positively.

For instance, after retrieving my packet from the registration table, I thought about how the revelation of the bat as this year's mascot on the eve of the race really made my day. What a cool animal for a trail race emblem! The mascotology analysts really nailed it this time.

Another pre-race positive, in my point of view, was the exceptional weather we had. Rain on a trail before and during the race just makes it so much more fun, I say. Playing in the dirt is one thing. But, turn that dirt into mud, and you've got ideal conditions for sloppy awesomeness!

Of course, when it rained lightly on me around mile nine, I remembered that I'd neglected to follow my own rain running advice with regard to the use of band aids. Luckily, there was no bleeding, just a little rawness for the remainder of the day.

Hilly

The course description on the race website explains that the Umstead Marathon course is hilly. They're not joking.

Sure, the elevation gain is less than 1,000'. But, those hills keep on rollin'. And the final few just before the downhill finish can be murderous. Umstead Marathon veterans talk about the return along Cedar Ridge (miles 22-24-ish) with disdain. And, there's a good reason for that.

I consistently cursed the hills in those last six miles. And, although I knew it'd be smart to walk them, I was also afraid that stopping my running momentum just once would result in me walking the rest of the course.

But, hills certainly aren't all bad. If you've got the fortitude and stamina, you can plod up the big ones on Turkey Creek to reel in a competitor or two. And, if you have a penchant for stupidity, you can have a real blast letting gravity and rapid leg turnover take you down those same big hills on the return trip.

Remember when you were a kid riding your bike so fast down a hill that you knew you'd lose control and crash at any moment? Turkey Creek hills can be kind of like that. Luckily, I didn't slip and suffer any injuries. I'm sure my carelessness here contributed to my lack of energy later in the race, though.

Around mile 19, on the long, subtle climb up from Turkey Creek Trail's intersection with Cedar Ridge Trail, I started to feel the fatigue. I played leap frog with a couple of folks, passed a few, lost to a few.

One particularly clever fellow played leap frog with me from mile 24 to 25-ish as he walked the hills while I shuffled up them. Then, he'd skitter past me on the downhill or flatter terrain. I loved that episode in the race.

(Fortunately, the wise walking fellow moved so far ahead of me shortly before mile 26 that I didn't have to pretend that I'd have a chance of beating him. Good for him)

Not so Chilly

The previous week's warm weather clashed sharply with the overnight storm system that loosened the Umstead soil so well. It was humid and barely brisk at the start of the race. So we gathered comfortably in our colorful play clothes outside the lodge in anticipation of the start.

I had the opportunity to talk with famous runner bloggers Barefoot Josh and Der Scott who offered me some fantastic tips about fueling before you need it. This was enormously helpful to me during the race. And, everyone's favorite run-down speed demon, Anthony C. stopped by in his bike gear to wish us good luck.

For the first time, I got a sense of that trail runner camaraderie that more socially acclimated people than I know so well. And, that sort of thing really helps lift one's spirits before and during a race. I mean, I'm happy to relay the ol' "good job" to anyone passing by. But, imparting those tired, overused words to a friend turns out to be more of a benefit to me than the other party, I think. Maybe that's just because I'm so socially inept.

With blood sugar low after my 3:55:50 finish, I felt cold and hungry. So, I scarfed down some calories while chatting with Josh about his awesome 9th-place finish. Then, I put on my jeans and jacket while waiting to congratulate Scott on his new personal best for this race.

The sense of triumph in the air was almost palpable as I watched each runner carry themselves to the finish line. The rain had definitely stopped for the day. But, the temperature remained cool and pleasant. So, hanging around and enjoying that foresty Umstead smell while snacking on Moe's burritos, cookies, and bananas made for a marvelous post-race recovery time.

I can definitely understand why so many people love this race. And, I'm glad to count myself as one of them now.

Gear

The weapons of choice for this Umstead adventure were the Inov-8 f-lite 195s and a new pair of Injini socks. Both items suited me just fine over those 26.2 miles.

I woke up that morning feeling a little dry in the mouth. So, I opted to carry water with me. I used a new Ultimate Direction ten ounce hand-held bottle, which was okay.

It was nice to have the bottle while I sipped those Honey Stinger gels between miles four and ten. But, then the bottle was empty after that. And, I didn't feel like stopping to fill it. So, I was just carrying an empty bottle for roughly sixteen miles. I'll probably leave the bottle at home next time. The aid stations were sufficient, I'd say, especially in that weather.

Thanks

The race directors, voluteers, and spectators were supremely awesome! Thank you all so much for standing around in the rain to ensure that our race went as swell as possible.

The aid stations lacked for nothing. And, the biker people were never far away. There's just something about a bright, yellow jacket on a gray, Umstead trail that warms a tired runner's heart, right?

The Cedar Ridge biker fellow had some especially encouraging things to say about training and form while I ran by. And, that was just awesome!

So, thanks so much, Umstead Marathon support team!

And, thank you, dear reader, for scrolling all the way to the bottom of this race report!

Taper Madness: The Final Episode

If you've endured the tapering period before a race, then you've undoubtedly heard the phrase "taper madness".

Is taper madness real?

Is it psychosomatic?

Is it made worse by discussions of taper madness?

I don't know.

But, if anyone were to create an 11-plus-minute cartoon that metaphorically illustrates the facets of taper madness, such a cartoon would probably exist in the guise of a Ren & Stimpy episode and go something like this:

The button symbolizes an 8-mile run on the eve of your race.

That is all.

12athon Run Report for February 12, 2012

The Distance so Nice I Ran it Twice

Being that this month's 12athon date landed on a Sunday, I had grand plans for incorporating a bunch of bonus challenges. But, then my training plan's long run landed on the 12th, too. And, then it got really cold outside.

So, before heading out for my run, I accepted the fact that planning for bonus challenges, in addition to faking my way through a long run in frigid winds, would be overly ambitious for me. The run was frustratingly slow in spite of my peanut butter M&Ms serving as fuel.

I chose to complete my run on the Crabtree Creek Greenway with a spur to Shelley Lake thrown in. It was a nice tour through Raleigh. And, I'll probably write more about that greenway in another post.

By chance, the sun went down while I was roughly four miles from the end. So, that garnered bonus points for the Sunset Challenge. And, it so happened that I decided to wear my zer-drop Bare-X Lite 150s on this run, which meant I could claim points for the Naturalist challenge, too.

Here's the photographic evidence:

The Route for the Run: 24.96 miles through the backyards of Raleigh

The Sunset

From the Crabtree Creek Boardwalk

Who's Packin'? :: The Old Carry-Water-or-Rely-on-Aid-Stations Debate

One might think that running a first marathon would result in having all those newbie-type questions answered:

To carry sustenance and hydration during the marathon or not? That is the question.

• What should I eat the week before the marathon?
• How do I fuel during the marathon?
• How do I know when I've hit the wall?
• How much time will I lose if I stop to use the bathroom?
• And, of course, should I carry my hydration source or just rely on the aid stations?

That last one, the question about hydration toting, shows up frequently in running forums, on blogs, etc. This is mostly because novice marathoners, like me, actually think that the few seconds that are either added or subtracted from their otherwise perfect finishing time depend entirely on whether they're holding a 22 oz bottle the whole time.

(It does, by the way. It matters a great deal. But, then, so does the weather)

Anyway, I'm revisiting this question, I guess, because I have marathon number two scheduled for early March. And, while browsing a couple of other people's photo sets from a training run at Uwharrie, I noticed that some carried stuff and others did not. So, I got to thinkin'...

Also, I must admit that I'm not much of a long-run runner. So, I don't really know what works for me.

I know that the last long run was successful without a handheld or a hydration pack. But, how's this run going to go? Are the extra two miles going to break me if I don't have my bottle? Is a bottle going to cause handheld-dependency if I break it out for this run?

Yes, yes. The answer is as unique as the person asking. And, only I can determine whether I should carry fluids with me or stop at the aid stations. I know.

(Both options are unappealing, really. Stopping sucks. Carrying stuff for three-plus hours sucks. Too bad we have to drink during the race at all)

So, really, I'm posting this to see if anyone answers the question in the headline:

Do you carry a handheld or other hydration source during marathon racing and/or training?

Do tell in the comments below.

12 Reasons to Join the Virtual 12athon Challenge

I'm terrible about relaying timely information. If someone tells me to remember a message for someone else, they've wasted their breath. If we run out of cat food or toilet paper, guess who forgets to inform the better half, who happens to be at the store asking what we need.

So, the fact that I'm mentioning the Virtual 12athon Challenge on the eve of the inaugural run should come at no surprise. Well, it's not surprising to me, anyway. You don't know me that well. So, you might be surprised that a person who pretends to be in-the-know with regard to running stuff would wait until the day before a virtual contest starts to suggest that you join in the fun.

I'll confess that I think mentioning the 12athon Challenge here is a bit redundant, because I imagine that 99% of you read StetThatRun.com as well. But, hey, the other 1% deserve a special post, too, right? (That is not a political reference)

So, if you haven't already, please visit the link in the lines above and read all about the Virtual 12athon Challenge. Conceptually, it's easy to play. And, the potential winnings make the 12athon even more intriguing. Be sure to read about the bonus challenges, too.

I'll wait while you read...

Okay. So, if your hemming and hawing over the prospect of throwing an impromptu 12-mile run into your carefully crafted 2012 training schedule each month, here are 12 reasons (in no particular order) to just go ahead and try it:

1. It's free:
   You don't have to pay a registration fee. You won't be asked to join some sort of annoying super club that supposedly saves you money on future registration fees. It's just free.
2. Numerous opportunities to win prizes:
   Didn't win this month? Maybe next month. Or, perhaps, the following month. Maybe August will be your month. Already won this month? Maybe you're such a winner, you'll win the quarterly prize, too! Maybe you're the fastest or slowest runner at the end of the year. Both get prizes! This contest is full of win, people!
3. Maintain race distance fitness:
   Sometimes, when a runner hasn't scheduled a race well enough in advance, he or she might be inclined to slack off in training. Well, if the 12athoner wants to continue participating, he or she will at least run 12 miles (6 miles for the JV 12athoner) once per month. And, if you can run 12 miles, you can run a half marathon.
   
   So, when your brother in law comes to town and dares you to run the local half with him, you won't feel like a stick in the mud because you're too out of shape to finish the race. You're a 12athoner, dammit!
4. Levity:
   We take ourselves so seriously sometimes that the fun of the run is eclipsed by the fact that you were three seconds off from your previous pace. The 12athon bonus challenges inspire us to add a little something silly to the run. Virtual peer pressure and curiosity might help you discover something about running that you wouldn't have thought possible.
   
   Maybe beer really is the best energy drink for you. Maybe running 12 miles on a quarter-mile loop is better than that trail you thought you loved so much. Maybe you actually don't vomit when you eat deviled eggs anymore. The point is, there are lots of ways to have fun with your running. And, the 12athon challenge gives you an excuse to discover them for yourself.
5. It's a year-long challenge:
   Having a sense of accomplishment goes a long way. Admit it. Maybe you'll run all 12 of the 12-mile runs. Maybe you won't. Either way, if you participate, you'll have accomplished something in the virtual company of other runners. And, it'll feel good, whether you run for two months or the whole year.
6. Being part of a Group:
   Sure, running is mostly an individual activity. But, we runners certainly like to talk about it, especially with other runners. Some of us, though, are not fortunate enough to have a group of running friends in real life. So, the Internet fills that void with forums and other social sites.
   
   The 12athon Challengers operate within the realms of StetThatRun.com and Facebook, which, for the most part, is conducive to short bursts of running-related discussion. So, you could add the 12athon Challenge to your group of running friends on the web. And, this would be an even more specialized running group. How awesome is that? (rhetorical question)
7. You can get creative:
   One of the beautiful things about the 12athon Challenge is that creative run reports and interpretations of the bonus challenges are encouraged. So, having a chance to "prove" your 12 miles in whatever way you can leaves the door open to plenty of fun Internet posting. And, the sometimes vague challenge descriptions afford the runner a lot of leeway with interpretation. If you're especially creative, you may even receive bonus points!
8. Mix up your schedule:
   Since the requirement is to run 12 miles on the 12th day, your regular running schedule will be faced with the challenge of accommodating a 12-mile run on, say, a Tuesday. Some of you have no problem with this. Some of you can't imagine running for more than an hour on a weekday. To the latter, I say, "Come on!"
   
   I understand. I'm busy, too. And, yes, it may seem impossible to fit in a 12-mile run tomorrow. But, you don't have to run all 12 miles at once. How about half in the morning and half at night? How about 1 mile every hour? How about finding out how fun it can be to accept a little inconvenience.
   
   (Disclaimer: I am not implying that your daily problems and challenges are insignificant. I respect everyone's problems. And, I have no intention of diminishing your problems by saying you should make running 12 miles a priority on the 12th of each month.)
9. Cut down on impulsive race registration:
   It can be tempting to sign up for a bunch of races all at once without really thinking about it. And, then, you've spent a bunch of money on registration fees in addition to committing yourself to some race dates that you may or may not be able to attend.
   
   This is especially easy to do right after completing a particularly fun race while you're all high on race fumes: "Gosh, that marathon was fun! When's the next one within a four-hour drive from my house? ...Ooh, here's one scheduled for the last weekend in November. I don't think I have anything planned..."
   
   We do this because the act of participating in a group run can be so exhilarating at times. So, I think that the 12athon will help to satiate the desire for group-run participation, at least to some degree. Obviously, a virtual run is not the same as a live race event.
   
   But, I communicate with more people on 12athon day than I do at a real race. So, there.
10. It's just one day's run:
    Some challenges incite you to run as much as you can for several days. Other challenges... Actually, I'm not familiar with very many virtual challenges. But, an appealing aspect of the 12athon is that you only have to worry about one day's run for the whole month. Figure out how to run those 12 miles on the twelfth. And, you're done until the next month! So, you won't be dreading the next requirement for the 12athon challenge. Rather, you have a whole month to look forward to it.
11. Superb and efficient organization:
    It's easy to forget how critical the organization part of an organized event is until it's disorganized. Luckily, 12athoners have the benefit of participating in one of the most well organized virtual events I've ever seen. There are links for everything you'd need to know about the event. Reporting is easy. And, the administrator is some kind of project management superhero. I'm just sayin'.
    
    You'll appreciate the organized aspects of this virtual challenge. And, the fact that the organization melds so well with the play-it-by-ear philosophy of the challenge is really cool.
12. I'm participating:
    Since, I'm participating in the 12athon Challenge, then you know it must be a good idea. And, even if it's not a good idea, I'm still going to be writing about it in various ways on this blog.
    
    So, you might as well join the challenge. Otherwise, you'll feel left out when I post run reports relative to the challenge and fellow challengers comment on said reports with familiar remarks. And, I comment in response with further familiar remarks. And, you'll be all, "I wish I were in the 12athon Challenge."

So join already.

Observations on Running and the Family Vacation

Happy is the trail runner who plans a vacation to the mountains. Fantasies of new trails, waterfalls, and miles of mountain views populate his mind while choosing which shoes to bring along.

There are other ways besides running to enjoy trails during the family vacation.

But, as those of you with families, especially families comprised of small children, know; a vacation is never as relaxing and fancy free as you hope. You're having fun with family, after all. And, when work demands your attention, too; you find that you have little time to actually drive over to that trail that looks so cool on the map.

Yes, your running time during family vacations is just as precious and subject to inconvenience as it is in real life. So, you'll probably find that the best laid running plans, as far as vacations go, are best left to runners who have the freedom to do whatever they want to do while traveling. (Lucky dogs)

In my mind, the best way to ensure that the family vacation affords a dedicated runner that special run is to incorporate a race into the vacation schedule. In fact, this is ideal.

You'll have paid to register for the race, which obligates the rest of your family to encourage you to have fun with it. And, the race will usually be on a cool course. If the race is at the beginning of the vacation, you'll spend the remaining days recovering and not missing your runs as much. Or, if the race is towards the end of your vacation, you'll spend the preceding days tapering and not missing your runs as much.

So, there ya go, family-oriented runner: Plan a race during your next vacation with the spouse and kids if you really want to get in a good run. Otherwise, just expect to take a cut-back week, which is a good thing too, usually.

New Balance Minimus Trail shoes on vacation — spending more time beside the wall than planned.

Mileage Base Buildup: Winter Running Has a Purpose

I'd been wishing for a stronger foundation, mileage wise, since beginning the Higdon marathon training program over this past summer. And, with the dearth of appealing distance races scheduled this month, I finally outlined a training schedule for me that will help me establish some decent base miles.

For those of you who are newer at this than me, base mileage is important because these added miles facilitate a boost in aerobic conditioning, develop muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body's ability to burn fat. Essentially, base miles help you become a better runner.

A Runner's World Online article, Build a Better Base, conveys the following pointers for base building:

1. Know your base pace. Base miles should be run at a comfortable, conversational pace.
2. Plan your increases. Jack Daniels's rule for increasing mileage, in which he mandates that a runner should never add more than one mile per week for each running workout you do per week, is a popular method for adding weekly mileage. So if I run four times a week, I'll add up to four miles to my weekly training. But it's important to keep in mind that, once those new miles are on the weekly schedule, one must train at the new weekly total for three weeks before adding more mileage. A ten to twelve week base training program often allows for maximum benefits.
3. Don't forget quality training entirely. When base training, the majority of workouts should be made up of steady aerobic mileage. But, it's also beneficial to throw in a 20- to 25-minute tempo run once a week. Hills or strides once or twice a week will be helpful, too.

So, with those points in mind, my mileage buildup plan is in effect for the winter.