Ryan Hall's Blog, page 365

August 19, 2015

Spartan Race Searching For World’s Fittest Bride-to-Be

The first 15 brides-to-be who register for the Spartan Fittest Bride Challenge will receive a free weekend at Riverside Farm in Pittsfield, Vt. Photo: Courtesy of Spartan Race

What will they think up next? This might sound absolutely absurd, but it’s legit: the organization the puts on the Spartan Race obstacle racing series announced today it is searching for “the world’s fittest bride” for a new made-for-TV challenge that will debut this fall. The Spartan Fittest Bride Challenge will be held Oct. 17-18 in Pittsfield, Vt. Brides-to-be will get the chance to appear on a TV news story and the the winner will receive a wedding reception at Riverside Farm, one of New England’s most exclusive wedding venues.

Contestants must be either formally engaged and/or planning to be married by next summer. Interested brides-to-be will need to apply for their chance to compete by providing a brief message telling Spartan about themselves, accompanied by a link to a photo. The candidates chosen for the Spartan Fittest Bride Challenge will be put through an obstacle course test and the fastest time up and down the mountain will be declared the winner.

More: Spartan Race

RELATED: Obstacle Course Racing Tips

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Published on August 19, 2015 11:28

Laura Anderson: When Training and Life Collide

Photo: Shutterstock.com

In a perfect world, we would live in a runner’s utopia during the days and weeks leading up to a goal marathon. I’ve travelled a bit, but I’ve yet to discover such a place. Realistically life doesn’t stop the moment we click “register” and circle a date on the calendar.

Over time we learn how to handle the combined load of life and training. We adapt to the stresses, get comfortable working hard and then comes the proverbial wrench. Maybe your workload changes, a relationship gets rocky, you move to a new home or start a new job, or there’s an illness or death in your family. It doesn’t matter if it is personal and emotional stress or stress from the impact of a hard workout. One may leave your legs a little more beat up, but both put strain on your body and mind.

Here are a few simple tips to help get you through those inevitable rough patches when training and life collide.

Get Organized

At the beginning of each week, I like to sit down, look at my schedule and make a plan. I also spend a little time getting things ready, clean up my living space a bit and make sure anything I need for the week is readily available. Starting the week feeling in control and prepared helps me to keep my head on straight no matter how crazy things get.

Be Flexible

Having a training plan to follow is really helpful, but it should be looked at as more of a guide. Moving a run, switching a workout or swapping out for cross-training are all tactics to help keep you on track when something comes up. The last thing you need is to beat yourself up when you miss a workout or have to make a change. Learn to embrace the flexibility of a training plan. Occasionally changing things around may also help to rejuvenate your plan if the routine is feeling stale.

Take a Rest Day (or Two)

Sometimes it’s a good idea to take a day off, catch up on life, and spend time focusing on other priorities. Running is a fun hobby, but it will never replace the priority of family, friends and your own personal well being. Resting and catching up on life outside of training can give you more time and energy for when you get back up and running (literally!).

Ask for Help

Like most runners, I can make valid arguments on running being a form of therapy for me when the going gets tough. But, as someone who has faced emotional struggles (and watched others face the same), I know running cannot be the only thing I use to get through hard times. Life is demanding and can bring you down if you let it. Do not be afraid to reach out to a friend, family member or a professional in a time of need. You do NOT have to face everything alone. We all need a little help sometimes!

Reevaluate Goals

Sometimes the best thing you can do is re-evaluate your goals before a race. In 2014, after a tough few months with life and training struggles, I chose to run my first Boston Marathon for experience and fun rather than as a “goal” race and it was one of the best decisions I made. Make sure to look at your training AND your personal well being when heading into a race. If all is going as planned, then reach for your top goal. But, if life is a bit sideways, be encouraged by the fact that your “B” or “C” effort is still a huge accomplishment.

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Published on August 19, 2015 10:58

Oiselle Will Outfit Yale’s Cross Country and Track & Field Teams

A first look at some of the Oiselle-designed Yale team apparel. There will be 11 pieces in total. Photo: Courtesy of Oiselle

The women’s athletic apparel company, Oiselle, will become the official team apparel of the Yale women’s cross country and track and field programs starting this fall semester. After opening up their flagship store in Seattle—where they are headquartered—earlier this summer, the women’s running brand has entered the collegiate market with its first university partnership.

“We are very excited about outfitting our women in Oiselle,” said Coach David Shoehalter, the director of Yale track and field and cross country, in a press release. “Sally and her team have worked hard to craft a look for our team that is modern yet still respects the history and tradition that Yale track and field and cross country embody.”

The Connecticut-based Ivy League school not only has a rich history in women’s cross country and track and field—the 1987 cross-country team placed third at the NCAA Championships, the highest ever women’s team finish by an Ivy League school to date—but also has strong connections with Oiselle. Professional middle distance runner Kate Grace graduated from Yale in 2011 and Oiselle investor Sarah Lesko (neé Smith) was also a Yale cross-country captain and former school record holder in the 90s.

“In the same way that Oiselle was founded to rethink women’s athletic apparel, this was a chance to rethink what a collegiate kit could be and look to raise the bar,” said Oiselle founder and CEO Sally Bergesen. “But the best part of course will be seeing the athletes in motion. We’re incredibly honored to have them wearing Oiselle!”

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Published on August 19, 2015 10:35

Sebastian Coe Elected President of IAAF

Sebastian Coe will begin serving as IAAF president on August 31. Photo: PhotoRun.net

Sebastian Coe of Great Britain was elected as the sixth IAAF President at the 50th IAAF Congress in Beijing, China, on Wednesday, just three days before the IAAF World Championships kick off in China’s capital city.

Coe, who was serving as the organization’s vice president, beat out Sergey Bubka of the Ukraine, 115 to 92. Bubka was elected to succeed Coe—who takes over for Lamine Diack—as vice president.

“I am deeply honored that our sport has placed its trust in me,” Coe said in a release. “There is no job I want to do more – nor with greater commitment.”

Coe, a four-time Olympic medalist and former world-record holder, will take office on August 31 following the conclusion of the world championships. In addition to his role as vice president of the IAAF, he also served as chairman of the Organizing Committee for the 2012 Olympic Games in London. His election comes at a dark time in track and field, as allegations of widespread doping and corruption amongst the sport’s governing bodies are running rampant. The World Anti-Doping Agency has recently launched an investigation into doping allegations following the leak of 12,000 blood tests from an IAAF database showing that 55 gold medalists and 150 medal winners in the distance events at the Olympics and World Championships from 2001-2012 had “suspicious” blood values.

Coe, took those allegations as “a declaration of war on my sport. I take pretty grave exception to that. This, for me, is a fairly seminal moment. There is nothing in our history of competence and integrity in drug testing that warrants this kind of attack. We should not be cowering. We should come out fighting.”

In other IAAF election news on Wednesday, USA Track & Field President Stephanie Hightower was elected to the IAAF Council. She was the highest vote-getter for one of the six seats designated to be filled by women. Hightower received 163 votes, easily exceeding the 105 votes needed in the first round of balloting. USATF’s Anne (Timmons) Phillips was elected chair of the IAAF Women’s Committee, Maryanne Daniel was the top vote-getter among five candidates for two women’s seats on the Race Walking Committee, Bill Roe won election to the Cross Country Committee and David Katz was re-elected to the IAAF Technical Committee.

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Published on August 19, 2015 10:00

Workout of the Week: The Michigan

The Michigan workout blends a variety of speeds to simulate the pace changes that often happen in a race. Photo: www.shutterstock.com

In my first practice as a member of the Boston Athletic Association racing team in 2004, the group workout was led by John Mortimer, a former seven-time All-American at the University of Michigan and one of the most competitive steeplechasers in the country at the time. The session he had on tap for us that night was “The Michigan”—one of the staple workouts he did as a Wolverine training under the watchful eye of legendary coach Ron Warhurst.

While there are a few different variations of The Michigan, the gist of the workout is to blend off-track tempo running with faster repetitions on the oval. You can manipulate the pace and the length of the intervals to your liking, but at the end of the day this session is meant to simulate the pace changes that often occur during a race. For Warhurst’s charges, this was one of their key workouts to prepare for 8K-10K cross country racing. But with a little tweaking to suit your own needs, competitive age-group runners can make an iteration of this session work for 5K, 10K, half marathon or marathon preparation.

Here’s how to do a standard version of The Michigan:

— Warm up with 2-3 miles of easy jogging followed by 4-6 x 20-second strides.

— Run 1 mile (4 laps) on the track at your current 10K race pace.

— After the mile on the track, jog 2-3 minutes off the track to the start of where you’ll run a mile at your tempo run pace. An out-and-back stretch of road or dirt loop will work well for this part of the workout.

— Run 1 mile off the track at your tempo pace, or roughly 20 seconds per mile slower than the mile you just ran on the track.

— After completing the mile off the track, jog 2-3 minutes back to the track for the next interval.

— Back on the track, run 1,200m (3 laps) at your current 10K pace, aiming to hit the same lap splits you ran for the first mile of the workout.

— After the 1,200 on the track, jog 2-3 minutes off the track back to the start of where you’ll run your second tempo mile.

— Run 1 mile off the track at your tempo pace.

— After completing the mile off the track, jog 2-3 minutes back to the track for the third interval.

— Back on the track, run 800m (2 laps) at your current 5K race pace, or roughly 4-5 seconds per lap faster than you ran your first two track intervals.

— After the 800 on the track, jog 2-3 minutes off the track back to the start of where you’ll run your third (and last) tempo mile.

— Run 1 mile off the track at your tempo pace.

— After completing the mile off the track, jog 2-3 minutes back to the track for the last interval.

— Back on the track, run 400m (1 lap) faster than your current 5K race pace, or as if you were finishing the last quarter mile of a race. Focus on running fast but relaxed—hold your form!

— Cool down with 2-3 miles of easy jogging, stretch, refuel.

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Published on August 19, 2015 05:30

August 18, 2015

23-Year-Old Goes Coast-to-Coast in Forrest Gump-Inspired Run

The journey started at the Santa Monica Pier (left) and finished at the lighthouse in Port Clyde, Maine. Photos: Shutterstock.com

“On that day, for no particular reason, I decided to go for a little run.”

So started an iconic scene from the 1994 Academy Award-winning film Forrest Gump, where the main character (played by Tom Hanks) runs from coast to coast just because he felt like it. The film shows Forrest first reaching the Pacific Ocean at the Santa Monica Pier in Southern California. Later, he had reached a lighthouse in Maine overlooking the Atlantic Ocean.

Recently, a 23-year-old from Michigan did the same thing. Barclay Oudersluys started at the Santa Monica Pier and ran all the way to Port Clyde, Maine, finishing the 3,200-mile journey this past weekend after 99 days of running. Ourdersluys called the run “Project Gump.” He typically ran between 30 and 35 miles a day.

“It was tough. I don’t think I was quite ready for how long and monotonous it was, which is just something that you can’t really imagine until you do it,” Oudersluys told The Ann Arbor News.

The Ann Arbor News reported that Oudersluys ran at about a 9:00/mile pace and went through six pairs of running shoes on his journey. He said there were no major problems but “a lot of minor ones” like blisters, chafing, tendinitis, GI distress and more.

In the process, Oudersluys raised close to $11,000 for the Hall STEPS Foundation, started by elite runners Ryan and Sara Hall, which works to improve health care for those living in poverty around the world.

MORE: Ann Arbor News

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Published on August 18, 2015 15:20

Market Watch: What Accessories Should Runners Have for a Fall Marathon?

Photo: Shutterstock.com

We asked eight owners and managers of specialty running stores around the country for their advice on what accessories to carry with you during an upcoming fall marathon.

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Joel Feinberg, Owner, Universal Sole, Chicago

“We like the Amphipod AirFlow MicroStretch Belt. You can put all your nutrition essentials in this mesh stretchable belt. Also, using a Heatsheets cover before a race is huge. This uses your body heat to keep you warm, sheds easily right at the start, and keeps you dry in case of rain.”

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Matthew Byrne, Owner, Brooklyn Running Company, Brooklyn, N.Y.

“Marathon spectators are always supportive and frequently cheer runners by acknowledging something unique or eye-catching about their garb. Our personal favorite is the moisture-wicking ‘Run Brooklyn’ singlets that let everyone know we represent our borough with pride.”

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Ryan Hess, Owner, Ready to Run, Austin, Texas

“Blisters and chafing are all too common during 26.2 miles, so Body Glide is a must. Also, any nutrition product designed for ingestion during activity will replace essential electrolytes and simple sugars that help prevent dehydration or the dreaded bonk at mile 22!”

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Kathleen Clark, Manager, Robert's Running & Walking Shop, Huntington, W.V.

“No matter what you bring, be
sure you’ve got training experience
with it. Be comfortable and confident with any accessories you may use
during the race; know your shorts
won’t chafe, your bottles won’t leak,
and your socks will keep you blister-
free.”

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Dave Jewell, Owner, Movin Shoes, Encinitas, Calif.

“Use your long run to find the socks you absolutely love and bring a clean pair for your race. Also bring a hat, gloves and sleeves to keep you warm at the start, and make sure you are OK with discarding these items when it warms up.”

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Dustin Pearce, Owner, Run Hub, Eugene, Ore.

“Go into the race with a plan, but be prepared for anything. A good pair of earplugs is always good to bring for the night before a marathon on a run-cation. Also, a proven pair of shorts with pockets—like the Oiselle Toolbox Roga or the Brooks Sherpa Shorts—that can be filled with bars, gels, etc.”

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Dan Simmons, Manager, Run In Inc., Greenville, S.C.

“Shorts with pockets! The new Nike Wildhorse short features several pockets, enough storage for all 26.2 miles. Also, Body Glide provides a greaseless invisible barrier to withstand your long run and make it enjoyable and as comfortable as possible.”

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Darrell Phippen, Manager, Wasatch Running Center, Sandy, Utah

“We often recommend a Garmin watch and proper fuel. The watch will get you to the finish line on time and the other will get you to the finish line with the proper energy. And to carry that fuel on race day, SPIbelt is our top seller. It’s small, sleek and hardly noticeable.”

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Published on August 18, 2015 12:20

3 Bodyweight Workout Routines For Runners

Bodyweight squats are an easy and effective strength-training exercise you can do anywhere. Photo: Shutterstock

There will likely come a time when you, a dedicated runner, will be confined somewhere with no time—or place—to go for a workout.

What’s one to do? A little bit of creativity and your own body weight can help you maintain fitness and build strength without needing to go anywhere. Dr. Richard Hansen of High Altitude Spine and Sport in Boulder, Colo., as well as Dr. Sebastian Gonzales, who works on the medical staff at the Surf City Half Marathon and Marathon in Huntington Beach, Calif., both believe simple workout routines that raise the heart rate and work the body’s core are worth trying.

Gonzales encourages time-and-space crunched runners to focus on exercises that challenge core and pelvic stability while also working on controlling internal femoral rotation. “This is the main mechanism of injury for many lower-extremity overuse conditions,” he says.

RELATED: Bodyweight Strength Session

Next time you’re in an unfamiliar location with little time to spare, give one of these workouts a shot:

Routine 1:

Gonzales recommends 4 sets of the following routine with minimal to no rest between sets.

The first exercise—burpees—will increase your heart rate. The second exercise—reverse lunges—allow you to focus on controlling your body while moving under labored breathing. The third exercise—hollow rock—puts the focus on stabilizing the core.

Burpees (15 reps)

RELATED: How To Execute A Proper Burpee

Tip: “Don’t sag the belly, don’t jump too high and don’t flop to the ground,” Gonzales says. “All of this should be in control. Remember all we want is the heart rate up.”

Reverse Lunges (20 reps on each leg)

Tip: Lower your hips to a 90-degree angle and work the glutes by pushing on the heel of your front foot as you come up. Also, try holding weights in your hands for added difficulty (and benefit). Gonzales says to avoid the following: 1. Allowing your knee to “cave” inward; 2. arches collapsing; 3. hip dropping; 4. a truck-forward motion; or 5. bending laterally. “The point is to stay in perfect form,” he advises.

Hollow Rocks (20 reps)

Tip: “This is not a crunch,” Gonzales adds. “This is a isometric ‘hold’ into a pose with some motion.” You should be ridged and take breaks when form is breaking down.

Routine 2:

Hansen suggests trying this longer routine to build your core to help improve balance and ward off injury. One set of this challenging routine should suffice.

Front Plank (20 seconds)

Tip: Keep your back straight and try not to go to your knees.

Rocking Front Plank (20 seconds)

Tip: For this variation, rock your body forward so that you put pressure on your toes. Go until your shoulders are past your hands and then rock back to your starting position.

Rest (20 seconds)
Front Plank (20 seconds)
Front Plank Leg Lifts (20 seconds)

Tip: Alternate lifting your legs in the air behind you. Hold each lift for three seconds.

Rest (20 seconds)
Side Plank (20 seconds)

Tip: Raise your hips until your body forms a straight line from your ankles up to your shoulders.

Side Plank Hip Lifts (20 seconds)

Tip: Focus on squeezing your glutes and bracing your abs.

Rest (20 seconds)
Side Plank (20 seconds)
Side Plank Leg Lifts (20 seconds)
Rest (20 seconds)
Side Plank (20 seconds)
Side Plank Arm Lifts (20 seconds)

Tip: Keep your back straight during this challenging variation that tests your balance.

Rest (20 seconds)
Back Plank (20 seconds)

Tip: Make sure your palms are facing out. Look up at the ceiling and keep your body in a straight line.

Back Plank Leg Lifts (20 seconds)
Routine 3:

Gonzales offers another routine that will raise your heartrate while working a wide range of muscle groups.

Mountain Climbers (60 seconds)

Tip: Decrease your range of motion if you have any impingement in the hip.

Air Squats (20 reps)

Tip: “Thighs parallel to the ground” should be possible, Gonzales says, if you can put your knees and hips through their full range of motion. “If it is not, make sure you only use range of motion that is not painful.”

Wall Sit (60 seconds)

Tip: These aren’t easy. Get in a deep squat position and keep your back flush against the wall. Build up to 60 seconds and take a break if necessary.

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Published on August 18, 2015 12:04

20 September/October Races to Sign Up For

Patagonia International Marathon, Photo: Patricia Ainol

As the weather cools down, the fall racing season picks up in full swing. Many popular races will already be filled, but we’ve curated a batch of equally race-worthy and unique events with spots still open. But hurry, these races can sell out fast too!

Marathon/Half Marathon

U.S. Air Force Marathon

Sept. 19; Dayton, Ohio

Held on the third Saturday of September for the past 19 years, this marathon commemorates the U.S. Air Force’s 68th anniversary. The course traverses historical sites celebrating American flight, including the Wright Brothers Memorial Museum. For an extra fee of $15 and $25, participants can partake in the Breakfast of Champions and gourmet pasta dinner the day before the race.

Bellingham Bay Marathon

Sept. 27; Bellingham, Wash.

This may be one of the most beautiful Boston qualifying courses that the Pacific Northwest has to offer. With gentle changes in elevation, this course coasts through the Bellingham Bay area, offering spectacular views of the bay, San Juan Islands and North Cascade Mountains, as well as crossing the scenic Taylor Avenue Dock in the last couple miles.

Twin Cities Marathon

Oct. 4; Minneapolis

Considered “the most beautiful urban marathon in America,” this point-to-point 26.2-miler starts near the future location of the new Minnesota Vikings football stadium in the downtown area and finishes at the State Capitol in Saint Paul. This year it doubles as the U.S. masters marathon championships. Stick around for post-race activities, food and massages at the 27th Mile Festival just past the finish line.

Steamtown Marathon

Oct. 11; Scranton, Pa.

Besides the hit comedy TV series “The Office,” Scranton is also known for its annual marathon (now in its 20th year) that includes 2.2 miles of dirt rails-to-trail paths along the Lackawanna River. Although this course has seen several BQ finishers, the downhills in the first 8 miles make it a challenge to tackle the uphills in the final few miles.

Baltimore Marathon

Oct. 17; Baltimore

Get a full tour of Baltimore from the famed Inner Harbor waterfront to Camden Yards (home of the Baltimore Orioles) by running this diverse urban marathon course. Runners will zoom past a penguin exhibit within the Maryland Zoo and make a loop around Lake Montebello. In the final 5 miles, spectators have been known to open their homes to race participants who need an emergency bathroom break.

Rock ‘n’ Roll Los Angeles Half Marathon

Oct. 25; Los Angeles

Celebrate Halloween Hollywood style and dress up in costumed racing attire. Live bands throughout the course maintain a high energy for all 13.1 miles, including a post-race concert by indie pop band Smallpools. Plus, it’s a great people-watching race for both participants and spectators scoping out the latest and most creative costumes.

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Published on August 18, 2015 11:21

Photos: 2015 SeaWheeze Half Marathon

Vancouver, British Columbia was buzzing with runners, yogis and those who love both. The 2015 lululemon SeaWheeze Half Marathon brought in thousands of athletes to Vancouver, where lululemon is headquartered. The weekend of activities included yoga sessions on Saturday, a half marathon on Sunday morning and a post-race festival afterward.

Here are photos from the event, courtesy of lululemon: