Race Recap: Hungry Turkey Half Marathon

Hungry Turkey Half Marathon Race Report

When: Saturday, November 26, 2016

Where: Des Moines, IA

Weather: 30s-40s, mildly windy

Division: Open

The Hungry Turkey is a race series across the country that takes place the Saturday after Thanksgiving. This was to be my last half marathon before my full, so I had three goals in mind. First, I wanted to finish in under 3 hours. Call me a slave to my watch, but I figured finishing under 3 hours would bode well for about a 6-hour marathon. Second, I wanted to have even pacing. I didn't want to start out fast and end up limping. Third, I wanted to finish feeling good. Like I could go several more miles.

With those three goals in mind, I set out on my morning road trip to Des Moines (it's a couple hours drive). My outfit had been carefully plotted all week, since it was going to be chilly and windy out of the SSW. Since the race was an out-and-back that goes SSW for the first half, I knew I'd need long sleeves, gloves, and a headband to keep warm for the first part of the race. I wanted to wear a tank top underneath a light long-sleeve that would be easy for me to remove the top layer and tie off around my waist. I ended up doing this around mile 7, plus removing my gloves around the same time. Along with my capri tights, my outfit ended up being absolutely perfect, and I was pleased with how well-planned that aspect was. It had been a while since I'd raced in those weather conditions but I nailed it.

I knew it'd be a small race, and it was. Very small! Awesomely small! Maybe 500 participants or so, perhaps fewer. We started in a parking lot and there was therefore plenty of parking right next to the start line, plus tons of port-a-potties with no lines. Spending an hour pre-race in my car was just fine with me. There was morning packet pickup (I opted out of the mail option, but it was available) and it went smoothly. This race was very well-organized and, being small, super easy in and out. That's important to me when I'm driving in from out of town. 

The course was very rural considering we were in the middle of Des Moines. It was easy to totally forget you were in a city, because you were really in the middle of the woods on recreation trails adjacent to the river. Only around miles 3-7 (when you come into neighborhoods and then downtown Des Moines for the turnaround) do you feel any kind of urban environment. I love races that "break down into sections," and this was so perfect for that. Plus the out-and-backs gave me ample opportunity to see everyone in the race, which in a small race like this (where the back of the pack can get lonely) is important for motivation. As it was, there was still a stretch between mile 7 and mile 9 where I didn't see anyone, and it was kind of a trip. Then I hit another out-and-back section and saw tons of folks again. 

As for the course itself, it was just hilly enough. It was almost exclusively on paved recreation trail that was in good shape for the most part. It was easy to keep pace and the hills were well-spaced. The participants were very friendly (thank god, since the Des Moines Half Marathon in the same town was a total bitchfest) and everyone was in a great mood despite the chilly weather. 

Physically and mentally I felt very good. The wind was at my back for the last half. My hips stayed loose and fast. It felt as though I was well-trained, which is exactly how I wanted to feel. I hit all three of my aforementioned goals. And I got a delicious cinnamon roll at the end!

Good: 

-course. I love me a rural racecourse, and the little urban section was also fantastic. 

-start/finish organization. Loved having parking so close to the start line (literally a 40-second walk). And after the race, it was great to just stroll over to my car in under a minute and GTFO. Lots of port-a-potties.

-participants. Everyone was nice! Probably because they were still high on stuffing and green bean casserole. I know I was!

-shirt. A glorious 1/4-zip long sleeve fleece. Very comfy and warm.

-cinnamon rolls at the end! They were cold, but delicious.

Bad:

-we got lucky, but the weather can be unpredictable in late November. It is definitely a "do at your own risk" situation, but that's not the race's fault!

-not a huge post-race spread, but it's better than most races I do that are that small. If you hate cinnamon rolls, you might be slightly SOL. They also had granola bars. No Gatorade or chocolate milk, which would have been nice.

-they ran out of medals, which I thought was odd. They did say they would mail them out, though. As a walker, I've been in the "we're out of medals" situation before, and sometimes they aren't so courteous to order more, so getting a medal in the mail is just fine with me. If having that thing draped on your neck is important to you, though, caveat emptor.

Race Grade: A-. Not perfect, but close enough. Lots of fun, not expensive, well-organized and logistically very easy. A great fall race, and a great way to burn off your Thanksgiving carbo-load. I will hopefully be doing this one again!

Loving Your Twenties

I am in the throes of 20-Miler Madness! That is where, every weekend, you walk for 4 1/2 hours and discover the answer to the age-old question: "how many of my Lever 2000 parts can hurt at once?" Today, the answer was: my glutes; my hip abductors; my lower back; my mid back; my upper back; my neck; and my tummy (ooooog). My legs and hip flexors were blessedly normal, so it was definitely better than last week!

A few random thoughts as I am in the Madness.

1) Packing light. I have started bringing a few essentials with me - a wet-nap (usually stolen from a BBQ joint), two chewable Pepto, and two Tums. The wet-nap is because you might need it. Like, NEED it. Don't make me spell things out for you. The Pepto is for when the Dreadnought Nausea hits you, which it WILL, if you are going 20 miles. I took mine at mile 14 today which was way too early, because around mile 19 I was negotiating with the Lord so that I would not start dry-heaving. That's when you take the Tums, which have electrolytes (calcium) and tummy-settling powers, although not as much as the Pepto. How do I carry this crap around? I used to bring a fuel belt, but it's a bit rough on the back and I like to travel light. So now I put my little items into a plastic ziploc, then fold it up so that the corners do not stab me, then I stick it in the side of my bra under my armpit. It works. It works great. I don't even notice the plastic baggie at all, if it's properly folded. If you are not a lady, you can probably get away with stuffing such a thing into your hat or your shoelaces. The bag keeps sweat from getting all up in your Tums.

2) Decide how many 20-milers you want to do. I had originally planned on 2, then moving up to 22 for two weeks. Now I am going to do 20 miles four times. I want to really master this distance. Going farther will probably not be helpful for the race. I don't expect this race to be a PR, anyway. My new goal is to finish my final 20-miler with minimal limping, groaning, and holding my back like a pregnant woman.

3) You are at the point in your training where you can basically eat anything you want in the days surrounding your long workout. Go for it. Seriously. Indulge. Diets are great and all, but you cannot lose enough weight to make a difference in your performance at this point. You need the carbs and the salt. If you feel bloated, you know it's working.

4) In the weeks before a race, you must be vigilant about avoiding sickness. Especially if you are racing at a time of year where colds are rampant. Don't touch your face. Wash your hands frequently. Avoid sick people. Illness can cause you to skip a long workout, and you don't want it to screw up your race. You CAN work out with a head cold, but if you have a fever, chest cough, or a stomach bug, do NOT work out. Better to skip a long workout than to try and gut it out through a workout that takes a lot out of you on a GOOD day.

Race Recap: Des Moines Half Marathon

Des Moines Half Marathon Race Report

When: Sunday, October 16, 2016

Where: Des Moines, IA

Weather: 60s and foggy

Division: Open

I have done the Des Moines races before, but it had been a while. I was eager to see if they had fixed the few issues that I had with the race back in 2010/2011. The expo was good, easy in/out, and organized. The hardest part is finding parking, which you basically have to park on the street (metered) or pay $8 for the garage (no thanks). I managed to find street parking two blocks away, so crisis averted! Swag bags are awesome. I did the 5 miler on Saturday morning and that came with a free fleece blanket, which is unique (not just another boring t-shirt), plus the 5 miler finishers got very nice medals. The half bag contained a shirt which is very thin (probably see-through when wet, not kidding ya) but the sleeves are long enough even for gangly me. Picked up a cowbell and some candy at the booths around the expo.

On Sunday morning I walked from my very conveniently located hotel to the start area two blocks away. The start/finish area is quite spread out but it is decently organized, at least if you have checked a map beforehand. I was able to easily consult my map and find the bag drop and port-a-johns. Race started on time and it took me about 6 minutes to cross the starting mat. Or what I thought was the starting mat. Turns out the 5K start mats are INSIDE the starting chute, so I crossed starting mats twice and started my watch at the wrong ones. Mental note: delete 54 seconds from my race time to accommodate this error. It was really poorly marked so I only take partial credit for this boner.

The race course was new this year and avoided an area that traumatized me in 2010 (I DNF'd because I had to drop out...in the area that was now omitted from the race). I felt great. Mile 3 was really long, though, by about 1/4 mile (confirmed by others with GPS watches), and they didn't really even it out later on, so I think the course in general was a bit long. Another bad thing going on was the extreme humidity. It was very foggy for the first hour of this race. "Fog" = 100% humidity, so it was brutal, especially since temps were in the 60s. 

One thing that was great about this race: volunteers and bike support. The bike support was ridiculously on fleek. These people were all over me and I loved it. If you needed just about anything, they either had it on them or were willing to pedal their butts off to get it. The volunteers were enthusiastic. But I was sad to see that they hadn't improved the course markings since 2010. There were a LOT of intersections where, if I hadn't been in a stream of racers, I would have had no idea where to go. How hard is it to put up signs or spray-paint the street? Great course, terrible markings.

Also terrible: the people I was around. Usually the back of the pack is really nice and friendly, since we clearly don't take ourselves too seriously. Not today. I was actually kind of amused by how rude a lot of my fellow slowbies were. "Iowa Nice," my ass. It got to the point where I would try to start conversations and just expect them to ignore me or stare at me like I had three heads. I didn't let it discourage me, though, and by the time I hit mile 9 I had left a lot of those Grumpy Guses in the dust. I mean, geez, folks, eat a Snickers or something, you get a little cranky when you're tired. After 9 miles, the slightly faster folks I was near were much more pleasant. 

At this point in the race, there were a lot more spectators, since we were approaching downtown again. The signs were amazing. Lots of hate for Donald Trump, which was a joy to see. "Run like Trump's trying to grab your [picture of a cat]." "Run like Trump's chasing you." (I didn't see any anti-Hillary signs, but I did laugh pretty hard at a "HilLIARy for 2016 PRISON" billboard on the highway back home.) Also there was a water stop staffed by Air National Guardsmen in uniform, which definitely makes you think twice about bitching about the...

...GIANT HILL! Yes, this course, already fairly hilly, took it to a new level (literally) with a giant hill at mile 10! Keep in mind, this is mile 23 of the full marathon, too. I smiled when I saw it. I love walking up hills, especially when I am tired. Hear me out. Your glutes are big. Your glutes are underutilized much of the time. They had plenty of gas in the tank (that was not a fart joke, although you are welcome to make one). My motto is "push with the tush," which apparently a lot of other folks don't know about because I passed a TON of struggling folks on the walk up the hill. The incline was about 1 mile long and fairly steep at parts. It felt amazing. I was actually kind of dreading the inevitable...

...GIANT DOWNHILL! Shit. Going down steep hills is fun during a 5K, but once you've hit double-digit miles it is a nightmare. I basically limped down the hill and tried to keep my hip flexors from trying so hard to brake me, which is a literal exercise in futility when you are a walker instead of a runner. Ironically, it would have hurt much less if I'd jogged down the hill, but who knows how my shins would have taken that, so walking it was. That downhill took a long time but when it was over I was so happy. 

After the GIANT DOWNHILL we had only about a mile to the finish, which went quickly and easily. Not a lot of "faffing about," as Len would say on Dancing With the Stars. We headed straight back for the finish line. Got a GORGEOUS finisher medal (it has blue stained glass in it, folks) and good food (delicious sugar cookie and a BBQ pork slider? YES GAWD). Bag retrieval was quick and I managed to make it back to my hotel, stretch, shower, and leave right in time for my noon checkout.

Good: 

-course. Great elevation changes, nice sights.

-volunteers. Friendly and eager to help.

-entertainment. Lots of local musicians and a good number of boomboxes. 

-food. Baked Cheetos? Chocolate milk? Prepackaged turkey sandwiches? Yogurt? Snack boxes with nachos in them? And it's not even my birthday!

-food on the course. Those bike folks had everything. Pretzels, gummi bears, Twizzlers, the list goes on.

-photographers are plentiful and in good areas (like when there's cool stuff in the background, like bridges).
-medal is AMAZING. Perhaps the best I've ever gotten. It has stained glass in it, FFS.

Bad:

-kind of disorganized for such a major race. Needed course markings and a more intuitive start/finish area layout. I shouldn't need a map to have a clue where bag check is.

-unfriendly participants. Seriously, WTF? I've never encountered so much stank during a race before!
-course was clearly too long. Was a new course, so who knows. Must fix for next time!

Race Grade: B. What is good is very, very good. What is bad is...kind of unforgivable? A badly marked course makes me unlikely to recommend it for potentially slow walkers, since if you lose the pack you're screwed. I had that problem in 2010 and it contributed to my DNF.

Looooooooooong Walks

There is a point at which the length of your long workouts in marathon training will become somewhat ridiculous. For me, that point is 18 miles, which takes me about 4 hours. Four hours is long enough to watch ANY Oscar-winning film with time to spare. It is long enough to start at a reasonably early morning hour and finish in the damn afternoon, making you switch your greetings from "morning" to "hi." It is a long. Time.

You might be asking yourself, "how am I supposed to get motivated to do such a ridiculous thing?" The answer: stop overthinking it. Honestly, "stop thinking so much" is the cornerstone of my personal training sessions. I tell all my clients to stop thinking so much and just DO IT. This is a real problem with intellectual types. There is a reason "dumb jock" is a stereotype. We have no time for crazy behaviors such as thinking! We are too busy doing! Busy for four hours!

This is not to say that you should not be prepared. Oh yes, you must be prepared. And you must be aware while you are out there. Prepare by packing up and bringing what you need. Prepare by using your Vaseline and getting your clothes on point and all the other tips I've shared before. Be aware on your chosen route so that you do not get murdered and/or die.

Here is what I do for my 18-mile workouts. I do pretty much the same thing I do for 14- and 16-miles. I bring 24 oz of Powerade or Gatorade, which I water down along the way when I stop at drinking fountains. I will probably be fine with my watered-down Powerade all the way through my training (I will max out at 22 miles since this ain't my first rodeo...if it was, 20 miles would do just fine). I bring nothing else. You may want to bring chewable Pepto, since this is the one thing I WOULD bring if I had pockets, since I inevitably feel like dry-heaving somewhere around mile 15.

At some point during your workout, you may feel like you are simply staggering along, your hips tightened up by some invisible bastard with a wrench, staring down the barrel of a few more miles of misery. Keep in mind that THIS IS THE POINT. The more workouts you have where you end up with tight hips and low back pain that makes you feel like you have added decades to your age, the stronger you will be next week. Seriously. This is training. You are literally training your body to handle this. If your body cannot handle it this week...great! That is the whole, entire point of this otherwise pointless endeavor! As long as you complete the miles, there is no such thing as a bad long workout. Let me repeat in all caps: THERE IS NO SUCH THING AS A BAD LONG WORKOUT. The name of the game is putting miles on your feet. Even if the whole thing falls apart, so what? Did you really think you'd get faster every single week? That's not possible. We walkers all have a terminal velocity.

Some weeks will go badly, meaning you will be in pain, you will be two hours in and looking ahead to another two hours and thinking "where the hell am I gonna find this?" Here's a secret, gang. This is the part of the long workout that is less obvious. The mental training. You need to trust your body. Stop thinking. Start doing. Your legs can carry you because you have trained them to. Your brain can go as long as your legs can. Think positive thoughts. If your workout is a disaster, tell yourself "dang, I am going to be so much stronger next week because of this." If your workout is amazing, revel in it, because everything has come together. Your hard work, over the course of four hours every weekend, will reap whatever you sow. So sow your asses off! FOUR HOURS.

Saying Sayonara to Summer and Aloha to Autumn

With summer heading out and fall heading our way, I know a lot of my fellow walkers are thrilled to get all the benefits of autumn training and racing. Cool temperatures! The smell of falling leaves! Hidden slugs everywhere! What's not to love? Answer: nothing. But lest you think summer was just a ball-broiling waste of your time, consider the following:

1) Nothing gets a person conditioned like training in heat and humidity. Nothing. If you've kept up with your training all summer long, right now you are basically a MACHINE. Once the moisture leaves the air, you will practically find a whole other gear. My running husband says fall is when you capitalize on your summer training. He is correct. You have spent the summer paying your dues and now they will be repaid with interest.

2) Your refuel strategy is probably amazing. In the heat, you have to hydrate. In the cool weather, you will be USED to hydrating a lot, and therefore you will have a massive advantage in any distance events or workouts you do. Don't slack on your water intake because the weather is colder. You still need it.

3) Hello to the falling leaves! So beautiful! So slippery. Be careful on those leaves, especially when they're wet. Also, fallen walnuts and such will really ruin your day if you aren't looking out for them. They call it "fall" because a lot of crap is falling all over the place. Break yo'self.

4) Bust out the cold-weather gear! But be hesitant to overdress. Remember, if you are working hard you can wear shorts and a tank top even in 40-degree weather. But you don't want your extremities to freeze, right? Strike this delicate balance with accessories. A headband and light gloves (or arm warmers) might be all you need, and they are easily removed and carried if you get too warm. Also, don't bring a jacket if you will only need it for a mile. Do you really want to tie that around your waist and Sherpa it home like a menstrual woman in a Mentos commercial? No. No, you do not.

5) Fall races! They are everywhere! Look some up. Train for something. Take advantage of the gorgeous weather and set a new PR. Keep your momentum going into the winter. On that note...

6) Make a plan for winter. Make your plan NOW. A lot of people let themselves get out of shape in the winter, only to have to "get it back" in the spring for their next race season. Do not become a statistic. Do not gain winter weight. Stay in shape. HAVE A PLAN. Write the plan down. Make it your mission to get in even better shape through the holidays. It is easier to stay in shape than to get in shape. Remember this and plan for it!

Enjoy a beautiful autumn of walking!

Race Recap: Fox Cities Half Marathon

Fox Cities Half Marathon Race Report

When: Sunday, September 18, 2016

Where: Appleton, WI

Weather: 60s and sunny

Division: Competitive Walk, with age group awards

I was really looking forward to this one, because it is the first time I’ve done a race that had a proper walking division with three awards per age group (the age groups span 10 years each instead of 5 in the open division). My goal was to walk around 2:50 (13-minute miles) and place in my age group, preferably to win my age group. The weather was fairly nice, although I could have gone about 10-20 degrees cooler at the start. Still saw tons of people dressed in multiple layers.

Gun went off and the first 2 miles were into the rising sun. Very blinding! I missed the first mile marker. We turned north right before mile 2 and I saw that I was at exactly a 13-minute mile. Kind of disappointing because there was no room to slow down, but it’s tough at the start of a race. Competitive Walk starts 5 minutes after the Open Division, so I had to walk around a lot of slow runners and run/walkers in the early miles. Many of them like to walk in packs, which is frustrating to circumnavigate.

At around the 4-mile mark I heard a woman behind my right shoulder “whisper” to her friend, “let’s hurry up and pass these WALKERS.” As she and her friend jogged ahead, I yelled to her “STAY ahead of me, then!” Besides that one awful woman, I didn’t get any disrespect as a walker in this race. I think most of the people who were in the back of the pack in the Open division had a normal level of humility and grace, and they were pleasant race companions.

Near the 5-mile mark, we had to cross a major road, and there were cops directing traffic. Unfortunately, one cop kept letting people in cars go past and made the racers stop. We had to wait until this cop decided to stop letting cars go through, and a bunch of us were pissed. We had momentum going and he was ruining it. Finally after about 20 seconds at a dead stop, we were able to go again. This is not acceptable and I hope it doesn’t happen again in the future. Future Cops: stop the cars, not the race. They knew about the street closures beforehand and they could have gone a different way.

At about 6 miles I was on track to finish in under 2:50, but I was starting to fatigue. It was fairly hot by this point (upper 60s) and not as breezy as I’m used to in my windy hometown. It was also an extremely flat course. I have written in my blog about training for specific race conditions, but I had been doing my long workouts in fairly hilly conditions, and as a result my glutes and quads were on fleek. My hip flexors, however, were dying in this race, and I could feel it. I had no idea this course was so flat. There was no elevation chart on the website. My bad. It was flatter than the Chicago Marathon. It was flatter than Disneyworld! There were maybe two or three tiny slopes the entire time. Yeah, my hip flexors were struggling by mile 10. Lesson learned: do more flats in training.

The last three miles were extremely scenic. At two points we crossed long pedestrian bridges over a picturesque lake and through lovely parks. Then around mile 11.5 we entered a brief industrial slum, which made me laugh, because literally EVERY race takes you through a brief industrial slum, and it’s usually near the end. It was very brief, though, less than half a mile, and we ended up in downtown Neenah. The fire department had a sprinkler out front which I enjoyed. All the volunteers and spectators were great this entire race, actually. Every water stop had water and Gatorade, and several had oranges, bananas, and Gu. It helps that the half marathon course runs concurrent with the marathon course for the first two miles, then the last 9 miles. All the “last 9 miles of a marathon” refueling perks were available to us halfers!

The finish chute was lined with people, none of whom were cheering at all. That was a bit odd, but I’m used to it. People don’t really cheer much for walkers in general. They did stare at me as I walked on through, though. Crossed the line about 2 minutes slower than I’d planned, but considering the flat and warm conditions I wasn’t surprised. Got my finisher medal and finisher shirt, a few bites of food, and stretched out while my family found me.

I went to the results tent to see what the verdict was. And I won my age group! By 12 minutes! I suppose other folks had issues, too. The awards will be mailed out in a few weeks, so I didn’t have to stick around for a ceremony.

Race Pros:

Walking division with age group awards. This is rare.

Great water stops.

Good weather for an early-fall race.

Everything ran on time.

Indoor areas to hang out in pre-race, including real bathrooms.

Flat course. (Most people love it.)

Race Cons:

Flat course. (A bit TOO flat for me.)

Post-race food was limited a bit, especially for being the end of a full marathon as well. I got a quarter of a bagel, only to find that it was GARLIC flavored. Whoever thought garlic bagels were a good choice for nauseous runners post-race has never done a race before.

Point-to-point course. This is not my favorite, sorry folks. I prefer a loop. I don't like having to take shuttles around to get my car afterward (or a shuttle beforehand to leave my car at the finish). Fortunately my fast husband finished over an hour before me, so he got the car solo.

Confusing organization. Don’t get me wrong, this race was very organized, it just came across a bit poorly in certain respects. Like, if you wanted to find the bag check area pre-race, you better have a map of the start area, because it is not intuitive and there are no signs. Also the expo/packet pickup was a bit of a cluster. There were two different areas you HAD to visit to get all your pre-race stuff, and they were on opposite ends of a labyrinthine building.

Overall, I will give this race a solid A-. The flat course and garlic bagel took it down a tiny bit, but the fact that there is a walking division is a huge plus.

Choo-Choo-Choosing Your Route

There are a lot of things to consider when you are choosing a walking route. Some of these things, ironically, you may not have considered so far. Here's a breakdown.

How far are you walking? (I mean, duh.) But what I mean is, is this a new distance for you? Are you nervous about going farther than you've gone before? If you are feeling a bit uneasy about your ability to finish, there are two ways to handle it. If you want to give yourself an out (due to injury, fatigue, whatever), consider doing multiple loops near your residence, or do a snake-style up and down side streets near your residence. That will give you opportunities to abort mission safely. If you want to push yourself and require completion of the entire distance, perhaps an out-and-back would be best. Once you get, say, 4 miles away, you will HAVE to come 4 miles back.

How's the weather? Generally speaking, you will want to be protected from the elements. Sun and wind are the "silent killers," and buildings and trees will provide more shade and wind blocking than wide open prairies and such. It is also wise to avoid lots of concrete in the heat, since it will make your path much hotter than it usually would be. Forests can also offer some protection from rain, if you're into that sort of thing, but I'd just wear a hat.

How are the road/trail conditions? In the winter, if you are in a snowy or icy area, you will want to take trails and pathways that are plowed/shoveled and salted or sanded to avoid slipping. If there is a trail that gets muddy or flooded and there has been a lot of rain recently, avoid that trail.

How safe is it? You will want to consider both safety from injury (avoid trails and sidewalks that are potholed, uneven, and neglected) and safety from crime. Avoid paths that take you too far from civilization for too long, because that may leave you vulnerable to any number of threats (such as wild animals and your own body collapsing and nobody around to call for help). Avoid areas that are dangerous or unsafe, rape and assault-wise. On that final note, ALWAYS LOOK ALERT when you are walking. Even if you feel like death, don't let it show on your face or in your body language. Avoid being a victim by avoiding looking like an easy target.

How hilly is it? Contrary to popular belief, flatter is not always better. If you are training for a race, try to find long-walk routes that are similar to your race course. If you are training for a marathon with a hilly first half, do your long workouts on a route with a hilly first half. If you are training for a pancake-flat half marathon, do your long workouts on pancake-flat trails. You want to get your muscles used to whatever terrain they will need to be used to. On the other hand, you should try to walk each week on a different style of terrain at least once, just to keep in good general walking shape.

Where do you like to walk? Urban vs rural. Forests vs lakes. Recreation trails vs sidewalks. There are a ton of options and every person is different. If you choose routes that you think are scenic and lovely, you will enjoy your workouts more. My six-mile short workout takes me past a golf course where I am motivated by occasionally finding golf balls. I've collected 8 of them so far. Whatever keeps you going, gang.

Are there any obvious issues with your route? You may not notice this until you try it, but various things like trains, unleashed dogs, farmer's markets, scary hobos, creepy people, cigarette smokers, and any number of things that may be along your route all the time can be avoided. Some of these things are one-time events, but some of these things may be a regular occurrence.

There are a couple of good mapping tools that I enjoy using:

USATF Map It - this lets you click out a course wherever on the map you want. It is my personal favorite mapping tool because it lets to create "shortcuts" (say, you can cross a grassy strip, or something) and it has mile splits that automatically show up.

On The Go Map - this is a very accurate mapper and will automatically fill in the gaps between your waypoints. Unfortunately, it does not allow for shortcuts, since it must stay on the street or recreation trail. This can also lead to occasional baffling moments when creating your route. If your route is very simple, though, this can be a great tool. No mile splits, sadly.

Once you find your favorite routes, it will be easy to feel motivated to get out there! Choose wisely!

An Ode to Petroleum Jelly

There are a few anti-friction agents out there for runners and walkers. Body Glide, which is essentially a glorified deodorant stick. Talcum powder, which is quite a mess. But, my friends, one lubricant stands alone as the best multipurpose tool you can get for the cheapest price.

Petroleum jelly.

AKA Vaseline. Good, old fashioned Vaseline. It comes in a giant tub for a few bucks and will last you YEARS.

I always had issues with blisters...until Vaseline. I started using a Q-tip to apply Vaseline to my foot's "problem areas," basically anywhere that caused me any problems at any time. My little toe tends to get a huge blister, so...Vaseline. The tips of my toes around the nails can bleed on occasion. Smear 'em with Vaseline. A couple spots on the bottom of my foot that can rub excessively - you guessed it! Vaseline!

Let me tell ya, friends. I haven't had a show-stopping blister in MONTHS. And I did 16 miles this morning.

As a bonus, Vaseline is also fantastic for chafing. If you have areas that rub together, smear Vaseline on 'em! I constantly deal with underarm chafing, so before I go out I now put Vaseline in my armpits. I still get a bit of chafing (hard to avoid when you're going really far), but it's infinitely more manageable.

Put it on your shopping list. Put it on your pre-race packing list. Put it on your damn Christmas list! Petroleum jelly is something you NEED!

Case Study: The Great Flood

Once in a while, I have a particularly eventful walk. I will document these with "Case Study" posts.

Date: Saturday, August 27, 2016
Start time: 7 AM
Weather: Low 60s, cloudy and humid, occasional misting.

I knew there was some mild flooding in my area, and I had a great contingency plan for the couple of points where I anticipated I would encounter high water. So I set out on my 14-mile route with confidence. This was to be my last week at 14 miles before moving up to 16. I was feeling great and hit two miles at 25:25, ready to take the trail through the first park on my route. I glanced over toward the park and saw...water. Lots of water. About 2 feet of water covering the entire park. A look of horror on my face (while keeping pace! I felt so proud.), I said "WOW. Plan B," and continued north up the same street. In a couple miles it would meet up with my usual route, although a few miles would be cut off since I was basically taking a shortcut farther away from the river. I figured, I'll go up to my usual route, go around the lake like I usually do, and see how things are at the other river-adjacent park.

I hit the lake shortly after the one-hour mark and started my usual counter-clockwise traverse to the other side. I headed past the bathrooms and saw...water. About 30-40 yards of deep water covering the entire trail. The LAKE had flooded. This is odd, because it's fairly isolated from the river, so it almost never floods. "Well played, Lake," I said, and turned tail and headed back to where I came from before.

I made it back past Flooded Park #1 after about an hour 40. Of course, because people are weird and gross, I saw an opened condom on the ground that had definitely NOT been there on my way out, because I would have noticed it. So sometime between 7:30 and 8:30 AM on a Saturday in my small city, somebody threw a condom on the street. This is the kind of experience you don't get on a treadmill at the local gym. I headed for downtown Main Street and went south for several miles (stopping at my workplace gym to use the restroom and refill my water). At the dog park I made a right and headed toward the local college campus that is a couple miles from my house. At this point I was totally improvising based on areas I thought would be dry enough to walk on, and give me enough distance to at least clear 14 miles. It was okay if I went a bit farther, since I'd been doing 14s for weeks, but I did not want to shortchange myself. As I stated in an earlier blog post, I do not wear a GPS watch. I wear a cheapo $35 Timex Ironman and I carry 24 oz of Powerade (now watered down), and the clothes on my back. Very low-tech.

After about 12 miles I reached campus. Seeing all the lithe youngsters in their teeny shorts was truly inspiring. I was trying to figure out how far I'd gone. In fact, I made it all the way home feeling pretty good physically just by daydreaming about how maybe I'd gone 15 miles, and what a pace it would be! I got back to the house in 3:13, with no clue what that actually meant, pace-wise. I mapped it out and was disappointed that it was only 14.6 miles. But I did learn a couple lessons about walking in a flood-pocalypse.

1) When the ground is wet and lightly covered in sand, dirt, or leaves, it is hard to keep a fast pace. Not only do slippery conditions make people's strides change slightly (trying subconsciously to keep balance and not fall), but since walkers' feet are in contact with the ground so much, they can actually slide back a little bit on each step. If you conservatively estimate that your foot slides back 1/4" each step, with 1600 steps per mile, that's 400 inches per mile farther that you have to walk. I basically walked at least 1/10th mile farther just from slipping around.

2) It's much easier to focus when things go as planned. If you are uncertain of where you need to go, you will slow down subconsciously.

3) Walking on a cloudy day is AMAZING. Highly recommended.

The good: I felt great. Hips were loose. Cardio was on point. Refueling was on point. I have 3 more months of training and I'm already near a PR marathon pace in suboptimal conditions (and at a PR marathon pace in better conditions) for long workouts. This is where a walker wants to be!

Shoes, Weather, and Sports

The single most important piece of equipment for a walker (or runner) is their shoes. In order to avoid injury, you must have the proper support from the bottom up. If you don't support your arches in the way they require, your injuries will travel up from your feet to your shins to your knees to your hips and God only knows where they'll stop. Probably the neck. All the more reason to get great shoes.

If your local running store has 1) competent employees and 2) a treadmill with a camera, head on over! Gait analysis is a great start. The first determination is whether you are a pronator or a supinator. First off, most people pronate. Pronation is the natural rolling from the outside of your foot to the inside of your foot. You may be overpronating, though, which is bad. This may mean that your arches are collapsing inside your shoe and you may need more support, also called motion control. Super pronators and/or particularly heavy individuals may need a motion control shoe, which tend to be more expensive.

As a pronator myself (caused by hyperflexible feet, diagnosed by a podiatrist), I use orthotic inserts. I used to have custom ones, but they caused lots of blisters, so I switched to special ones sold by my doctor. There are commercially available orthotics in stores but if you are serious about walking and need orthotics, you should be fitted professionally. Even with orthotics you may need a certain shoe. I require the exact type of cushioning found in the stability shoe Asics GT-1000 series. Stability shoes have a certain amount of motion control, but not as much as a motion control shoe would. These are good for most runners and walkers.

Pronators are highly susceptible to injuries from the knee down. If you constantly have shin splints or plantar fasciitis, you are likely an overpronator. Good shoes can change your life. It is worth the investment in doctors or orthotics to make sure your setup is on point for you.

Supinators are more rare. Those are people who "run on the outside edge of the foot." You probably don't find a lot of supinators in the walking community (possibly racewalking), and they tend to be faster runners (you will see a lot of Olympic runners from sprint to marathon going in this fashion). Their injuries tend to be above the knee (IT band and hips, primarily). If you get above the knee injuries you are probably a supinator. Because supinators don't need a lot of arch support (in fact that is counterproductive), they can wear cushioned shoes, which are the third major type of shoe. This will encourage the foot to fall more across the arch.

Because shoes are the primary investment of a walker, you should not go cheap just for the sake of it. Find a good shoe that works for you and PAY FOR IT. Do not be one of these fools who thinks "oh, Asics sound good, I'll just get a pair of Asics at Famous Footwear." Those are NOT the same Asics they sell at the running store. If a pair of shoes is under $60 MSRP, you probably want nothing to do with it, sorry.

How to Save $$$ on Shoes Without Injury
1) Find out what your perfect shoe is.
2) Do a Google Shopping search for the previous year's model of that shoe.
3) Buy several pairs on clearance.
4) Repeat next year.

My shoes are typically about $95, but by searching for last year's model, I can generally get them for under $60 a pair. If you have a particularly bizarre shoe size, you might be able to find shoes from two model years ago, you lucky dog.

When do you replace your shoes? Excellent question. Your shoes will wear out. The foam rubber will break down and compress. The tread will wear away based on your footstrike. The shoes that once controlled your pronation will eventually start to enable your pronation because the base is worn down at an angle. You will start getting injuries. Right before you reach this point is when you should replace your shoes. If you have good biomechanics, your shoes might last about 500 miles. If you are like me, with feet created by Beelzebub himself, you may need to replace them every 300 miles. Keep an eye on the bottom of your shoes and see when things look fishy.

Many orthotics can last much longer than shoes. I replace my orthotics when the surface gets filled with divots and holes. Yes, that can happen.

Remember, gang: shoes are your only real expense as a recreational walker, besides race entries. Invest in them. They are your first line of defense against injury. You'd rather pay $100 for shoes than $1000 for physical therapy!

Marathon Training - A New Level Of Confidence And Power

(Yes, I am a Pantera fan!)

I haven't updated the blog in a while. Slogging in the heat has not been inspiring. But with my next marathon less than 4 months away, I thought I'd post about, specifically, marathon training.

Are You Ready... (Korn reference) ...For a Marathon?

You may be ready for a marathon if:
-you've been walking regularly for at least a year
-you are comfortable walking at least 10 miles
-you've done at least one half marathon
-you are injury-free and have a good plan to stay that way
-you want a REAL challenge

The marathon is not just double the half marathon. It is at least 5 times the effort and pain. Doubling the miles exponentially increases the recovery time and the mental and physical stamina required. Your refueling strategy must be ON POINT. That said, the personal rewards and satisfaction from finishing a marathon are far beyond that of a half. In reasonably good shape, you could probably get through 26.2 miles, as long as you don't mind limping a lot. You get out of the marathon what you put into the training.

Base-Building For a Marathon

One must have a proper base of training for a marathon, meaning you must start off in shape. If you aren't in shape to begin these proceedings, you will just wear your body down more and more. A proper marathon base is similar to peak half marathon training, which is why many people train for a marathon right after finishing a half. Generally speaking, you will want to be walking 3-4 times a week, including one long workout of 10 miles. Your shorter workouts should be no shorter than 4 miles. If you aren't there yet, get there, then return to this blog post. Shortcutting your marathon base build is the quickest way to InjuryTown.

Training For a Marathon - It's All About The Long Workout

Marathon training is simple: build your long workout. The more time you have before your race, the more time you can take building it up. Generally, though, you will want to do each distance two to four times before moving up. Count the number of weeks that you have back from race day, and plan accordingly.

Marathon training should start with long walks of 12 miles (remember, you have a proper base!). If you do these on the weekends, you should think about doing 3 weeks or so of 12 milers before moving up to 14. Then do 3 weeks at 14 before moving up to 16. Etc, until you get to 20 miles. After 2-3 20 milers, you will taper for a couple of weeks. Some people choose to taper longer, like 4-5 weeks. I do not advise this for walkers, because hip rotation and flexibility is so easily lost. Your injury potential is not as great as runners, so you can do a shorter taper. I do only one weekend between my last 20 and race day, and that weekend I still do, like, 14 miles or something.

If you are an "advanced marathoner," by which I mean you are going for a PR and not just a finish, you will want to add a mid-week 10-miler to your training. The mid-week 10-miler is CRITICAL for a personal record, in my opinion. As you get in better shape, you will see how fast these 10-milers can actually get. It is extremely fun and inspiring. Also continue to do your 2-3 shorter walks of 4-6 miles per week. Your peak marathon weekly mileage might hover around 40-50, and that's really all you need to be very well-trained. Good luck and godspeed!

Race Day - Or, What to Expect When You're Perambulating

If it is your first time (ever or in a while) doing a new race distance, it can be a cause for great anxiety. What will it be like? Can I really go that far? Part of the excitement of racing is that you can never tell in advance how your experience will be. It may be far easier or more difficult than you figured. You can be almost certain that whatever bothered you in training will be a nonfactor on race day, and some random body part will hurt instead. Back in my jogging days, I never got shin splints during a race, but instead something odd (like my gluteus minimus) would be really wonky. I always enjoyed not quite knowing what sort of experience was in store for me.

At my recent half marathon comeback (my first long race since I was pregnant), I knew I was in for a hell of a time. The weather in my area is always hot and humid in late June. The race day was no exception, and my pace was much slower than I hoped for. Really, the best you can do is train properly and hope for the best. But here is a list of how best to approach any race you do.

1) Have a plan...and prepare to abandon it. It's good to have a goal pace (make sure it is reasonable for the conditions...a hot day and a PR pace are usually incompatible), but if you start out at your goal pace and things go wrong, adjust early. And readjust as necessary. There is absolutely nothing wrong with changing your goal mid-race to "just get through this." There will be other races. Don't kill yourself for this one!

2) Hydrate early and often. Same goes with any other fuel you have. If you start too late with electrolytes, you will regret it. Make sure you have plenty on hand and take some at each aid station. Do not become too distracted so that you forget this.

3) Let your mind go where it needs to. You might want to distract yourself by playing songs in your head. You might want to wallow in self-pity. Decide which thoughts are unproductive and cast them out, replacing them with something more beneficial. Mantras are usually good. I have frequently thought of myself as "floating down the river," the river being the race course. It's a good mantra because it is a reminder that your legs can go on autopilot.

4) Trust your training! So many people think "oh my god, I've only gone 20 miles, how can I go 26.2 today?" Because if your heart, lungs, and legs have trained so well that they can carry you for 20 miles, they are basically only limited by how much energy you can replace in your body. Hell, you could walk 50 miles if you had to. You would be AMAZED at what you can do if you had to. And nothing says "you have to" quite like the promise of a finisher medal.

5) Odd things will stick out in your mind, and odd things will take you from being totally run down and exhausted to feeling invigorated. Example: at last week's half marathon, I was pretty much dead around mile 10. Then the lone boombox that some random person left on their front porch started playing the opening to "Baby Got Back." I somehow found the energy to yell out "I like big BUTTS and I cannot lie," and I felt great from there onward. Yet another way that Sir Mix-a-Lot has saved lives.

6) When you finish, you will likely forget to stretch. Stretch as soon as possible, if not immediately. You will be very, very sorry the next day if you don't stretch. Also, eat something starchy, because if you don't eat within 20 minutes you will probably get quite nauseous, especially if it's a hot day. You do not want to have to eat AFTER you get nauseous. It's not fun.

7) You will be walking funny. Embrace it. Don't plan a lot of activities for right after the race. Relax, take it easy, and stay off your feet if you want. You should probably move a little just to avoid stiffening up, but don't make it a requirement. 

8) A lot of people like getting massages after a race. If you get a massage within 2 or 3 days post-race, do NOT get a deep-tissue. I cannot stress this enough. You will rue the day you got a deep massage post-race. Gentle rubdown is all you need and want. 

Pre-Race Checklist

Whatever distance of race you do, whether it's your first or your 100th, you need to be prepared. Here is a rundown of what you need to consider before your next/first race!

A few days before...

-laundry. Make sure your favorite gear is clean and ready to go. This includes hats, socks, etc.
-carbs, hydration, and electrolytes. Start eating a bit more and drinking a bit more, with your diet skewed more towards carbohydrates. "Carb loading" should be mild (don't just eat a massive pasta dinner the night before), but should be done over the course of days to really let it sink in.
-fuel belt. If you are bringing a fuel belt, pack it well in advance. This gives you a chance to add things if you forget anything.

The day before...

-pick up your packet, if there is early packet pickup. It's always good to have your stuff the day before when convenient.
-lay out your race outfit. The entire thing should be ready to throw on in the morning. Pin your bib to the front of your shirt (not the back). Don't wear the shirt you got at packet pickup, for god's sake. That's a classic rookie mistake, and you'll look like a noob at best and get awful chafing at worst.
-top off your tank with water and carbs.
-get your hydration bottle ready and in the fridge. Get your breakfast ready to go. The less thinking you have to do, the better.
-go to bed early and set your alarm(s) for the appropriate time. You don't want to be rushed in the morning, but you want to get as much sleep as possible. Make sure you allow yourself time to find a parking space and get warmed up, if necessary, as well as taking a pre-race bathroom break. Your bowels and bladder will likely be nervous. Plan for this.

Race day morning...

-start drinking when you wake up. Not vodka. That comes later. Water or Gatorade.
-eat breakfast about 60-90 minutes before race start to give yourself time to feel bowel urges. I am trying not to sound gross here, but shit happens, literally.
-get to the race start with plenty of time. Depending on how big a race is, I like to show up about 30 minutes before showtime (bigger races need more time because of bathroom lines).
-remain calm and trust your training. Yes, it's a race, but to your body it's just another workout. Trust your body to do its thing, and don't let your head get in the way.
-don't get caught up in the excitement, pace-wise. Take your time. You might have a long way to go before the finish line. You can always speed up later.
-enjoy the experience! Remember a song that played on the course. Smile. Have a good time. Look for women in tutus (there are always at least 3). Look for funny signs. I'll never forget the spectator holding the "Poop if ya gotta" sign in Chicago 2009.
-wear your medal! You earned it.

Cramping Your Style

We gotta talk about cramps. Muscle cramps can really ruin your day, or your workout. First of all, prevention is fairly simple: stay hydrated and don't neglect electrolytes. But sometimes circumstances are such that there's not much you can do to avoid cramps. Extreme temperatures (heat, or cold with poor circulation and improper warmup) and long workouts can contribute to loss of electrolytes and water so that muscle cramps happen. Cramps are more likely to happen in flexor muscle groups (calves and hamstrings in particular), and in the feet. Cramps in the abdomen are generally "side stitches" and we will deal with those as well.

If you get a cramp, there are a few things you can do.

1) Stop walking. Gently stretch the cramping muscle. "Bounce" into the stretch if you need to, but then hold it until the cramp relaxes. I know this can be very annoying to do during a race, but it could make the difference between a personal worst (easy to get over) and a Did Not Finish - DNF (not fun).
1a) If the cramp is in your feet, you may need to remove your shoes to stretch or massage the cramp out. Make sure to accommodate any swelling when you put your shoes back on - you may need to loosen your laces.
2) Hydrate. Plain water is usually a bad idea because muscle cramps are often caused by a lack of electrolytes, and plain water will make that problem worse. Gatorade is ideal because it's a one-step fix, rather than needing water AND something else.
3) Upon completion of the workout, stretch out very well. Massage the muscle. If there is a knot, you can often help release it by pushing/squeezing the knot. Honestly, though, you might want to see a professional massage therapist if it is really bad and you don't have much experience with this type of release.

A side stitch is slightly different because it is tough to stretch such an internal muscle. I got one near the end of a 5K, and a guy gave me the advice to inhale through the nose and exhale forcefully (using my abs to push the air) through my mouth. It really worked wonders, and I recommend it to everyone highly. My mom swears by eating orange slices if you have a side stitch, so you can try that too, if you have easy access to fresh oranges (say, you're walking through a Florida grove).

More Gear For Your Nerves

There is a lot of gear out there for runners and walkers. Most of it is wholly unnecessary. Here are a few things I like, and a few things I dislike. Keep in mind, this is my personal taste, based on what I have discovered in 10 years of running/walking. Your mileage may vary!

Fuel Belts

This is an extremely useful piece of equipment. It is, essentially, a fanny pack, only it ain't your momma's fanny pack. A proper fuel belt is lightweight, worn across the lower back, and contains only the essentials you might need during a long workout or race. You may want to carry Tums or Pepto chewables (see my last post about beating the heat), or a small blister kit, or your cell phone/some cash.I have a thin mesh pack from Amphipod that I love. I prefer fuel belts that do not hold water bottles. Water bottles are just unpleasant to wear on the back. They slosh and weigh just a bit too much to be comfortable. Wear a fuel belt - carry your water in your hand(s).

Armbands

These are used to carry phones/iPods when you work out. I don't listen to music, so I don't do this, but you might want to.

Waterproofing

A good waterproof jacket is a decent investment if you are somehow opposed to getting soaked (not everyone is, but it often depends on "how soaked" we're talking about). It is important to pick a jacket that has vents, otherwise it will not be able to breathe. I got a Nike waterproof jacket at an outlet mall for $20 (originally $140), but I hardly ever wear it. Only during long races when I need it to protect my fuel belt from a deluge. Most of the time, a brimmed hat will do just fine for rain protection.

FitBit or GPS Watches

I don't have a GPS watch. I also don't use GPS in my car. In both cases, I'd rather map out and memorize a route and not worry too much about the exact pace at all times. These things are useful, though, and my husband wears a GPS watch constantly. Unfortunately, I cannot recommend any in particular, because my husband has also been disappointed with every GPS watch he has ever had. Overall, I consider these gadgets unnecessary at best and, if they are inaccurate, discouraging at worst. The one time I wore a GPS watch, it claimed I was going about 3 minutes slower per mile than I actually was.

Technical Fabric Attire

This is necessary. Especially on bottom. I have old Nike tights that I love, but they have in the last few years changed the fabric to be TERRIBLE. Seriously, Nike, your fabric SUCKS ASS now. But I digress. For a less expensive (and less TERRIBLE OMG NIKE) option, I enjoy Fila or TekGear from Kohl's. I have also had good luck at UnderArmour outlets - they have a great thin fabric that is ideal for exceptionally hot weather (80+ degrees).

Anti-Friction Agents

BodyGlide is the most popular of these - it looks like deodorant and prevents chafing when applied. Unfortunately, I still get chafed in my underarms, and haven't yet found an elegant solution. I should try Vaseline, which is also a great anti-friction agent. If you rub anywhere, you should be using something. I also use Sanabalm powder on my feet, which I mentioned in my post about blisters.

 Jogging Stroller

Essential for the parent/guardian who needs to push a wee one around. We did some research and went with the Thule Urban Glide 1, which we got on sale for $340 (originally $400). We also got the optional rain cover and bug cover accessories. The rain cover doubles as an insulator to go out on colder days. I love this stroller because it is extremely comfortable and handles great, plus the handlebars are adjustable (critical for tall folks, and probably short folks as well).

Watch

This is as important as shoes for a serious runner or walker. Just a basic watch is really all you need. I use a Timex Ironman with 30-lap memory that I got at Walmart for about $35. Remember that if you plan to do marathons, you will probably need 30 laps. Many watches only have 10 laps, but if you want to keep track of mile splits, think of how many miles you'll be going with your watch.

Keep Cool, My Babies!

As I said in the last post, summer is upon us. The main concern with summer: heat and humidity. Unfortunately, these twin beasts usually come together. Keeping cool is paramount! Here are some tips for beating the heat and humidity of summer.

1) Humidity is highest in the morning, but temperatures are lowest. Overall, working out as early as possible is the best possible option. As an added bonus, most races start early in the morning, so this will help you get used to working out at the proper time of day.

2) If you cannot exercise in the morning, consider taking your workout indoors, especially if it is particularly hot and humid. Safety is number one.

3) Find a shady route. Again, the earlier you go out, the more shade you will have because the sun will be lower. Breezes will also help you keep cool, so don't be afraid of a windy day.

4) Take water directly from the fridge right before you head out. If you carry a bottle in your hand, it should stay cold (or at least cool) for about an hour. Consider putting ice into the bottle if you will be out for long periods.

5) Plan routes that go past drinking fountains, and preferably drinking fountains that are famously cold. Restrooms along the way with cold running water are ideal.

6) When you stop for cold water refills, remember to splash yourself. Wet your hair completely (under your hat). Get cold water all over your upper body and any other exposed skin. When air hits wet skin it feels instantly cooler. The effect may not last long (15-20 minutes) but it's better than nothing!

7) Put wet sponges in freezer bags in your freezer. Take a couple on a hot day and place them in strategic areas, such as in sports bras (front and back) or down your pants (seriously). You can re-wet the sponges at your cold water stops. Some races offer ice cubes. Put them EVERYWHERE. "Have no shame" is a cardinal rule of staying cool in the heat.

8) If you pass a lawn that is being watered with a sprinkler, stop for a quick shower. If it is raining, take advantage with a workout. The main way to stay cool is to be wet all the time. Take all opportunities.

9) Dress as light as decency will allow. If you can wear shorts (without thighs rubbing), do it. Light, flowy tank tops are better than fitted support tank tops. Remember, though, that sun protection is important, so be reluctant to ditch the shirt. A wet tank top will also keep you cool better than no shirt at all. Also: SUNSCREEN.

10) Think positive. Come up with a mantra to help you through the acclimatization process. Think of the sun as a friend. A training buddy, as it were. The humidity is moistening your lungs...how thoughtful! Most people become acclimated to heat and humidity within a few weeks. It's a painful process, but once you are through it, your body will handle the heat better, and you may only need a couple of the above tips.

11) Think about electrolyte replacement. Carrying plain water might be fine when it's 50 degrees, but when temps go past 70 you probably need electrolytes. I carry regular Gatorade (slightly watered down) and it works very well. Preferably you will practice walking with whatever beverage will be served at your race, but if you have specific fuel that you like, go for it. Fruit snacks, jelly beans, pretzels, and potato chips are all options.

12) Relating to 11, you will want to think about bringing a small emergency kit. Heat can exacerbate nausea, so you might want to carry antacids (calcium carbonate is an electrolyte, and they can calm tummies) and chewable Pepto Bismol tablets (if the antacid isn't enough).

Are You Overdressed?

Now that summer is upon us, we gotta talk about what you're wearing. Not about whether it's fashionable (who cares?), but about whether it's weather-appropriate. I have found that the vast majority of exercise-attire errors are made when people wear too damn much clothing.

Keep in mind: you are exercising. Hopefully at a moderate- or high-intensity, at least most of the time. Exercising = burning calories = heat generation. During an intense workout, you can wear clothes for about 30 degrees warmer than the current temperature. Meaning, if it is 40 degrees outside and you are doing a race, you can wear something you would wear to be comfortable if it was 70 degrees outside and you were just hanging out in a lawn chair. Many runners do not grasp this concept, and walkers are even worse because the thought "I'm just walking" makes them hesitant to dress lightly.

The number one thing to remember is, you should not dress for "hanging out in the start corral." You should dress for mile 10 (or in a 5K, dress for mile 2.5). It is actually very difficult to "under-dress" for a race, unless the temperatures are well below freezing. Even if you show up in a tank top and shorts on a 30-degree day, you will likely eventually warm up enough to be comfortable.

Here are two examples of races I have done and whether or not I was appropriately dressed.

A) I did a half marathon in suburban Illinois in late November. It was about 10 degrees and windy, and I was hoping to PR, so dressing light was important. I wore long tights, a support tank top, and a light jacket, as well as a hat and gloves. I was dressed WAY too light for the weather, for the only time in my walking career. It took me until mile 12 to stop shivering. As a result, my time was about 3-4 minutes slower than it should have been, because the cold caused me to tighten up.

B) I did the Chicago Marathon in October. It was in the high 30s at the start (supposed to warm up to about 50), and I was hoping for a HUGE PR, so again, I wanted to dress light. I put on capri tights, a support tank top (the same one as race A), armwarmers I made out of youth soccer socks, throwaway gloves, and a headband. I was dressed perfectly. Everyone else in the way-back corral was dressed heavier than me, most of them way heavier (we're talking two layers on bottom, three on top). I guarantee most of them had to throw away at least one layer, or tie a layer around their waist and Sherpa it back to the finish. The only thing I ditched: my throwaway gloves, and even then it wasn't until about mile 18.

So as we can see, it is very important to dress properly in fall and winter races in particular. And when the weather heats up, do not be that person who continues wearing long sleeves and long pants when the thermometer is north of 60 degrees. Being slightly cold for the first mile is well worth the dividends of being able to generate more heat and work harder in later miles. Very rarely will a person regret dressing light for a race. Practice before race day and remember, you are dressing for the last 1/3 of a race, not the first.

Show Your Medal [sic]

The best thing about completing half marathons or farther? Medals. Medals are the greatest things on Earth. They are something you can wear around your neck that says, "hey, my hamstrings are sore right now." I have accumulated a lot of medals in my day, but even I am not as proud of my medals as my mom is of hers. That's right, I talked my mother (58 years old at the time) into walking a half marathon with me some years ago. She got through 10 miles just fine, then started Midwestern Whining. That's where someone says with a thick Wisconsin accent, "Clare, this isn't fun anymore," and "I'm just not having a good time." She did finish, though, and although back problems will prevent her from doing any more races, she has her finisher medal proudly displayed in her kitchen!

If you have only one or two finisher medals, you can just stick them wherever without thinking much about it. If you have amassed what can be called a "collection," you might want to consider other options for displaying them. Here are a few that I have either done, considered, or seen.

1) Shadow-box. I actually have one medal in a shadow-box, along with my bib. That is my 2012 Chicago Marathon medal, which was my PR marathon. I have it stationed right in front of my treadmill and I stare at the finish time that I wrote in there as I push myself to go faster. My husband has an identical shadow-box for his PR Ironman.

Besides our shadow-box medals, we have made fine use of...

2) Curtain rods. Yep. We have four curtain rods (two on top, and two on bottom) mounted on our wall in our Fitness Room - slash - den, above the couch. My husband's medals are on the top two rods, and mine are on the bottom. They are hung in chronological order and it is very easy to add more as they come along. They also make a satisfying tinkling sound if you run your hands through them. If you have a LOT of medals, this is the best way I have figured out to display them.

Another possibility is...

3) Peg board. You often see these boards with pegs hanging by people's doors for coats to be placed upon. They can also be used for medals. If you get a board with, say, four pegs, you can put several medals on each peg. This is a nice, tidy way to display your medals.

If you are feeling particularly sassy, you can do...

4) Letterman's jacket. This is more of a high schooler thing, but you can take medals off their ribbons and safety-pin them to a letter jacket. I knew a track star in high school whose jacket probably weighed as much as he did, and he could NOT sneak up on ANYONE.

These are all fabulous options for displaying your medals, and I'm sure you guys can think of more. Why display your medals? You earned them, so why not? And it is motivating to see a collection of medals grow and grow, or to remind yourself of your accomplishments.

Walking in the Streets

I realized I had left off an important facet of etiquette: walking in the street. Like, where cars go. And not during a race, where there are street closures and such things are A-okay. In my town (and maybe I just live in a really dumb town), a LOT of people walk in the street, and they seem incapable of doing it properly. Let's just really quickly go down the (un)common-sense rules of walking where cars are driving.

1) For the love of baby Jesus in the manger, DO NOT WALK IN THE STREET WHEN THERE IS A SIDEWALK AVAILABLE. The only exception to this is if there has been a recent blizzard and the sidewalks are covered in deep snow, but the roads are plowed. Even then, think about taking your workout indoors, because that shit is unsafe. I constantly see people walking in the middle of the street when there are perfectly good sidewalks on both sides. On that note,

2) DO NOT WALK IN THE MIDDLE OF THE STREET. I mean, really, folks. This is not a challenging one. Stay as far to the side as you possibly can. Which side? Let's see...

3) ALWAYS WALK AGAINST TRAFFIC. You should just assume that motorists are trying to hit you. Hell, most of them are texting anyway, so they might as well be trying to hit you. It's up to you to stay alive through your workout. If you are looking at the cars coming toward you, you can adjust course or jump out of the way as needed. Don't rely on being able to hear cars coming up behind you. Also, for land's sake,

4) DO NOT WEAR HEADPHONES WHEN YOU WALK IN THE STREET. This is just using a self-preservation instinct. You need every sense you've got when you are talking about two-ton vehicles coming within mere feet of you at high speed. With drivers who are posting on Facebook or Snapchat.

Again, if you can avoid walking in the street, do so. If this requires you to take a parallel street that has sidewalks, or go a bit out of your way to reach a recreational trail, do it. But if you must walk in the street, follow the above safety tips so you make it home. Or you could be like this one lady I saw, who was jogging WITH headphones, WITH traffic, WITH a baby in a stroller, IN the middle of the street, and she did not move out of the way when I approached. Although I didn't hit her that day, she may or may not be dead now. Who knows? This is why we have rules!

10 Rules of Etiquette

Listen up, fellow walkers. You know a lot of runners don't like us. The bad apples are ruining the bunch. Race and trail etiquette are critical for everyone, but especially for walkers like us. Proper etiquette can be the difference between getting mad respect and just getting people mad. Maybe you just don't know proper race and trail etiquette. Memorize this list. Everyone will thank you. Possibly literally!

1) Keep right. This is rule #1. Here in America, we drive on the right side of the road. Trails are no different. During a race, you are welcome to take the tangents, but in general you keep right, and as far right as you can. After passing someone, you guessed it, move your ass back over to the right. I have personally seen cyclists almost slam into each other because one of them didn't stay on the right side of the trail even while going around a blind corner. While we're at it...

2) Hold your line. No weaving around. There are few things more frustrating than trying to pass a person who is walking in the middle of the trail and weaving around like a drunk.

3) No sudden stops. If you must stop or slow down (say, you're running/walking an interval), glance behind you and move right before you slow down or stop. Please make sure you are not about to totally block someone.

4) WALK NO MORE THAN TWO ABREAST. This is so important I wrote it in all caps. Whether you are running or walking, stick to two abreast, and stick close together. If I had a dollar for every time I came upon a wall of bitches walking and talking like they're on the show "Sex and the City," I'd have enough money to buy my own track and ban them from entering. If there are three or four of you and you simply MUST walk together, go 2 and 1 or 2 and 2. It is easier to talk if you are clumped up than if you are in a wide line.

(Anecdote: the last race I did was a local 4-miler, and I had to do it with a jogging stroller. At the halfway point, a group of three girls insisted on run/walking three abreast on a very narrow trail. They would run to pass me, then stop and walk much slower than I was walking, so I had to pass them, but they would NOT LET ME. If you have never had road rage while pushing a stroller, I don't recommend it.)

5) If you come upon people on the trail, announce that you are passing. Simply saying "on your left" makes a difference between being courteous and being sort of a dick. Conversely, unlike the women in my anecdote, if you hear someone say "on your left," move your ass to the right.

6) Do not litter. Seriously. If you have garbage with you (like you brought a pack of fruit snacks and just finished them), hold onto it until you find a garbage can.

7) In a race, start with your pace. Lining up before the start, you can tell where you belong, usually. If you are walking, generally you will start near the back, or at the back. If you look around and see nothing but 120-lb men wearing very tiny shorts, you are in the wrong place, buddy. Line up where you see folks who look like you. If in doubt, ask the folks around you how they plan to finish, and that may give you a rough idea of their pace compared to yours. Ideally, every race would have pace signs in the start corrals, but that is very rare.

8) At water stops, don't come to a dead stop. Keep your pace or slow down only a little. Learn how to grab beverages at full pace, and learn how to drink at full pace without covering yourself in Powerade. And remember to thank the volunteers!

9) Whether on the trail or in a race, if you must listen to headphones, keep the volume low. You want to hear what is going on around you. I actually am very opposed to wearing headphones during races and on the trails, because it can be dangerous to lose your sense of hearing. In particular, women have been assaulted on trails because wearing headphones makes them vulnerable to being sneaked up on. Save the headphones for the treadmill, or at least keep the volume low enough that you can hear anything around you, especially people saying "on your left." As Captain Holt says on Brooklyn Nine-Nine, "music is a crutch," so think about why you *need* it.

10) In general, beyond what I've already said, try to have as much spatial awareness as possible. Swing your arms front and back, not sideways. Take tangents on the trails only when you know it is safe. In a race, throw your empty cups to the side of the road, don't just drop them or throw them in someone else's path. Always remember that you are not the only one doing a race, or the only one on the trail. Not only that, you are representing walkers out there. Do it well!

The Importance of Strong Arms

I've had a lot of things "not going for me" physically in my life. One of those things was always weak biceps. Even when I could lift fairly heavy weights, I had very little isometric strength in my upper body.

What does this have to do with walking fast? A LOT. If you have some free time, try a little experiment. Walk one mile as fast as you can, keeping your arms down the whole time. The next day, try it again, but with your elbows bent at 90 degrees the whole time. I have found that simply keeping my arms up results in about a minute per mile faster pace. That is a big damn difference. You are able to pump the arms effectively and use that momentum to help your legs and hips. It also just gets the arms out of the way so you can get proper hip rotation.

Usually when I have trained up my walking distance, the arms are the last things to get strong. It could take me months to get my biceps strong enough to hold my arms up for an entire one-hour workout. Not this time! Why? I had a baby! Carrying a baby around for hours a day, one that grows and therefore increases your resistance gradually over time, is the best way I have found to develop isometric biceps strength that will increase your walking pace.

Obviously, this idea is not practical for everyone. If you do not have access to a newborn baby, you might need to do this differently. Carry things around. If you are standing in line at the store, hold your purse (or a grocery item) in front of you with elbows bent at 90 degrees. Take opportunities to build the strength in your biceps and back so that you can keep your elbows bent for an entire workout, no matter how long. My ridiculous baby-carrying biceps didn't require any training this year, and as a result I am walking as fast as I did when I was 15-20 pounds lighter than I am now. That is the importance of isometric biceps strength - keep those arms up, and train those biceps so they can hold the weight of your forearms for hours. You'll be glad you did!

Walker-Friendly Races

There are a lot of races out there. It's sometimes hard to tell which ones will be walker-friendly. How do I qualify a walker-friendly race? Long time limit, good course entertainment or crowds for all finish times, and a good number of slow folks participating.

First of all, I will list the two races I plan to do within the next year that actually have walking divisions: the Fox Cities Half Marathon in Menasha, WI; and the Cleveland Marathon. These races have awards for walkers. It's all based on the honor system, so don't run at all and don't be a cheater about it. But having age group awards for walkers is extremely rare. I'm going for overall awards, though. ;)

Now, here are a bunch of larger, longer races I have done (not an exhaustive list - I've actually done 24 half marathons and 5 full finishes - 1 DNF) and their degrees of walker friendliness, from least to most friendly.

Des Moines Marathon. They advertised this course as being open for 7 hours, but halfway through, on track to finish in 6:30, I found they were shutting down all the aid stations and opening traffic on the course. I became dehydrated (no water stations, and the course cyclists didn't have ANY LIQUIDS, WTF) and got heat-sick, forcing a dropout between miles 18 and 19. I complained, and they gave me free entry the following year. I did the half marathon instead and found it to be a great time. They may have fixed this problem, but I won't risk the full again.

Cincinnati Flying Pig Marathon. Very few slow folks, very few spectators. That said, they have a 7-hour time limit and great swag. GREAT swag. Seriously. And the best finisher medal I've gotten.

Green Bay Marathon. 7-hour time limit is strict for anyone who wants to finish in Lambeau Field. I really wanted to finish in Lambeau Field but I blew it and finished in 7:45. This one was my own fault for aid station closures, but the finish line crew was extremely nice. I expect nothing less in northern Wisconsin.

Chicago Marathon. I have walked this one twice. The first time I finished in 6:35 (6:30 time limit). The second time I finished in 5:44. Both times the race was crowded with participants, had great and frequent aid stations, and lots of spectator support. Chicago is a total party. I preferred when I went faster, though, because it is fun to be one of the only walkers at that pace on the road. You may get tangled up in a pace team, though. I found I was leapfrogging the 5:45 pace group constantly, because they were run/walking and were very annoying about it. Caveat emptor.

Fargo Half Marathon. As an upper-Midwest native, I figured Fargo would be a friendly place to do a race. That is an understatement. The people of Fargo are very proud of their city and are extremely pleasant. The race was an absolute blast. College students were all over the place offering beers and high-fives. Tons of on-course entertainment. Start and finish at the FargoDome, which is about as pleasantly climate-controlled as you can get for hanging out before and after a race. Lots of participants of all speeds and creeds. Every walker or runner should do this one. My running husband (around 3:30 finishes) did the full and loved it equally.

Walt Disney World Half/Full Marathon. I have done both of these, and they are the mecca of walkers. Beware that they have a STRICT 3:30/7 hour time limit, and will sweep you if you fall behind. But if you can keep pace, there are few races as walker-friendly as these. If you are a reasonably fast walker, you will likely finish in the top half of any race at Disney. The medals are awesome, the courses are awesome, and your family won't be bored waiting around for you to come by. The only downside is they start so early that you need to wake up by 3 AM to get to the start. But if you can drag yourself out of bed, you will be surrounded by fellow walkers.

Issues With Walker-Friendly Races

All this being said, there are sometimes problems doing a walker-friendly race that may make you want to stay away. The more walkers there are, the more "newbies" there are. These are people for whom race etiquette is a totally foreign concept. My general advice is to get and stay ahead of such newbies. If you are too slow to get/stay ahead of them, then just go with the flow and try to have fun.

Also beware the "walker-friendly" race. Note the quotes. I did a local half marathon in 2012 that was put on by a local race director. I will not name this guy, so as not to give him any business. Anyway, he claimed his race was walker-friendly and even had walking awards! It was my goal in life to place in this race. To make a long story short, I busted my ass and came less than a second from total victory, but I reassured myself that at least I came in second and I'd actually won an award for the first time ever. At the awards ceremony there were three awards for every division, even age groups that had only 2 finishers. But there was just one overall walker award. ONE. When I asked about it, the race director said I should be glad he even had a walking division. The lesson learned here: some races claim to be "walker-friendly" because they want your money, but they really have no respect for you. Make sure you do a bit of homework on whatever race you plan to do. It might save you an entry fee!

Walking VS Run/Walk Intervals

I started out as a proud devotee of the Galloway method. Jeff Galloway advocates for run/walk intervals. In other words, if you can't run continually, you can start out maybe with run 1 minute, walk 3 minutes intervals, and work your way up to maybe running 5 minutes, walking 1 minute, and so on. Maybe eventually you would run the whole time, but walk breaks are valuable for keeping you injury-free and preventing the infamous "bonk." I even MET Jeff Galloway - he sat with me at the 2011 Des Moines Marathon pasta dinner. Life goal: achieved. (He was very pleasant!)

After I kept getting injured (see my first blog post), I made a gradual switch to exclusive walking. My last foray into running at all was the Fargo Half Marathon, where I only ran down hills. Ever since then, it has been all walking, all the time, and I haven't looked back. But is walking for you? Or are you better served by intervals? There are a few questions to ask yourself.

1) Do you get bored easily? As a personal trainer, I tend to recommend interval cardio to my clients who find exercise boring or otherwise tedious. Having a bit of difficult followed by a bit of easy makes it more motivating to get through the hard parts of cardio. If that is appealing to you, you may want to do a run/walk interval method. If on the other hand you prefer a consistent pace and/or want to either continually push yourself or continually "coast" (depending on the workout), walking alone might be for you. There are no right or wrong answers, it's just personal preference.

2) Do you have poor walking technique? If so, you can improve upon it. But if that is just not a fun option, and you are hopelessly slow at walking (many men are like this, because they don't have naturally good hip rotation), you will probably prefer to run/walk. Conversely, if you have poor running technique (*raises hand*), you will want to walk to avoid injury.

3) Who would you rather be - the tortoise, or the hare? If you are a good walker, but you just get bored with it and feel like running (tm Forrest Gump), and you are doing a shorter race, you may feel the need to get done as quickly as possible via run/walk. In a 5K, you will probably beat most walkers this way. I will tell you, though, that I have beaten MANY run/walkers in longer distances. Half and full marathons are the bread and butter of the endurance walker. There are few things more gratifying than passing that rabbit in the later miles and seeing them look totally miserable because they started out too fast. A good run/walk interval can eliminate that slowdown, though, so not every run/walker is the hare in this scenario. But it is something to think about.

4) How far are you going? To add on to what I said in point 3, running in half and full marathon training can add up and become difficult on the body. If you follow a proper training plan, that may be enough to avoid injury, but then again it depends on you and your physiology.

5) How important is the "I'm a runner" identity to you? For many, it is extremely important. Extremely. I remember the first time I had "good job, walker" yelled at me during a race, and I was offended. "Hey, I'm running too! Every 3 minutes!" I thought. Now I love representing the walking community, especially when people say I am walking fast, or better yet, "you look so relaxed for walking so fast!" But for people who worked hard to overcome difficulties and run, the identity is very important. My thoughts: if you run for more than 1 minute of every mile, you're a runner.

Not everyone is destined to fully embrace walking as their sole race strategy, but hopefully run/walkers will find a lot they can use on this blog. I have found in the past that working on walking faster is the easiest way to improve my race times as a run/walker. Running faster = injury city. Walking faster = new PR.