cadebaldwin

Hurry! Last minute amazon gifts for all the runners on your list!!

Sun, 22 Dec 2019 03:07:07 GMT

Keep reading if you need a last minute gift for a runner in your life or maybe want to treat yourself to something that will help you stick to the 2020 New Years Resolution. Here are some great items for runners and fitness enthusiasts that are just a click away on amazon!

Stocking Stuffers

Elastic Laces

These are an awesome addition to any runner or anyone who hates having to deal with untied laces. Not only do you have to worry about tying and untying your shoes, they also keep a nice conforming snug on your feet. They great for kids shoes also!

Gloves

A great running accessory every runner needs to keeps his hands warm during the cooler months.

Bonus: Has inserts on thumb and index finger that still allows you to use a touchscreen!

Running Belt

Keep your keys, phone, wallet or anything else comfortably with you on all your runs. Flip Belt keeps everything secure and from bouncing around!

Lacrosse Recovery Ball

This is a great way to speed up recovery by massaging out those hard to reach places. I love to roll out my feet, glutes and hips. I always have one with me!

Tiger Tail Self Massage Stick

This has been my favorite massage stick and hurts so good to roll out my legs. Especially when traveling!

Bigger Gifts!

Brooks Launch Running Shoes

These are great, all around, neutral cushioned running shoes that won't break the bank. I have gone through 5 pairs of these over the last several years and they have yet to disappoint me. These have been my preferred training and marathon shoe for my last 3 marathons! They feel great on your feet!

Garmin Forerunner 235

You get a lot of bang for your buck with this feature filled but affordable running GPS watch. Track your runs, pace, HR, steps and even get phone notifications. They will thank you!

Foam Roller

Every runner needs a good a good foam roller and this one hits the spot!

Nike Half Zip Top

Keep warm and stylish in this Nike Running top!

Running Cook Book

Find some easy and great tasting recipes to keep you fueled and ready for the next challenge with this cook book inspired by running legend Shalane Flanagan!

Running St. George Marathon this year? You need to read this!!

Wed, 11 Dec 2019 02:55:24 GMT

10 Tips to make your St. George Marathon Epic!

Whether this is your 1st marathon, 1st time running St. George or your 15th, right now you are probably starting to feel that uncomfortable knaw in your stomach from the realization that October is fast approaching. Maybe you are feeling confident, prepared, and ready to crush it. More than likely though, you are probably feeling something between a little apprehension to “what the hell did I sign up for?”...

This is normal. A Marathon is a big undertaking that requires a lot of time, dedication, and both mental and physical strength. So whether you are right on track with your training plan, a “little” behind or still just trying to started, here are some tips to help you prepare for and conquer one of the fastest and most scenic marathons in the country.

PREPARATION TIPS

1. Book a Room Early!

St. George vacancy fills up pretty fast for marathon weekend so if you are traveling do not wait to arrange a place to stay. The hotels tend to book up fast so if you are not having luck:

TRY THIS: There are hundreds of great vacation rentals available on vrbo.com or airbnb.com to choose from that are great if you are bringing the whole family down. Many of them even have access to swimming pools. Not finding anything in St. George City? Hurricane city also has some cheaper options and is about a 20 minute drive away.

2. Don’t neglect hill training

You probably know that St. George is a downhill course and that may even be why you chose it. This is a good thing, gravity can be great running partner if you are prepared for it. If not, your quads are in for some serious punishment. Most of the elevation drop is in the second half of the race when your legs are starting to feel fatigued so make sure you are ready for it.

TRY THIS: Practice running on hills during your training runs, especially your long runs. This will strengthen your quads and prepare them for the pounding the last 10 miles.

For downhill running techniques click here.

3. Beat The Heat

St. George is a desert and not only does it get hot but also very dry. This can make it difficult to stay hydrated and avoid overheating. Once your body temperature starts to rise, your blood is diverted to your skin in an attempt to keep you from overheating. This diverts blood from your muscles that are working hard to keep you running and from your stomach where it is needed to continue to digest the fuel you are intaking. If this happens too much, your body will start slowing you down until it can regulate itself.

TRY THIS: The human body is remarkable at adapting to its environment but it does not happen overnight.

Practice running in the heat during one of your easy runs every week to acclimate yourself. Running in the heat of the day causes more stress on your body and will affect the quality of your training runs so limit it to once per week if possible.

Practice hydrating w/ water and electrolytes. I also like to use the cool towels or soak my hat in cold water to help keep me cooler.

4. Get Up Early, Not Too Early

On race day morning, you will meet at Pioneer park to catch the buses which will take you up to the starting line. They start loading buses at 3:45 am in an attempt to get everyone up there on time. They also incentive runners to catch the early buses by entering them in a drawing for running gear and free race entries. If you are lucky at winning drawings and do not mind sitting around a fire for several hours fighting to keep warm, catch the early bus. Please! This will make it easier for me to get on a later bus.

TRY THIS: The last bus leaves at 5:20 and I think the optimal time to catch a bus is 5 am. Shoot to be at the park by 4:40. This gives you more than enough time to be ready for the gun and a lot less time of freezing your butt off.

5. Dress To Not Stress.

Every year on race morning I see first timers hop on a bus with nothing on but a tank top and short running shorts. That is great to run in but miserable at the starting line where it is very cold and windy. Often between 30 - 50 degrees F. Don’t make this rookie mistake.

TRY THIS: Wear warm clothes over your race outfit. You will be provided a clothing drop bag in your race packet with your bib number on it that you will be able to fill with your warm clothes and leave at the starting line. They will then be transported to the finish line where you will be able to pick them up after the race.

Bonus tip: Some years it can be really cold or even rainy. If this happens, you can make a garbage bag shirt or wear a sweatshirt that you do not mind losing. (I usually buy one at a thrift store for a few dollars) This will keep you warmer for the first few miles and then you can drop it at one of the first 6 mile markers. They will bring everything dropped at mile markers to the finish line but if you want it back you will be digging through a big pile of sweaty clothes.

RACE TIPS:

1. Don't start too fast!

The last 30 minutes before the gun goes off are filled with nervous energy as you rock out to “Eye of the Tiger” and other inspiring songs over loudspeakers ending with the National Anthem. At this point you will be full of excitement and adrenaline and it is very easy to shoot out of the starting gate like a bat out of hell …. The fact that the first 7 miles of the race are downhill does not help this impulse. Although you may be feeling great speeding down the road you will be committing one of the fatal sins of marathon running. Even though you are feeling good, starting out too fast can ruin the last 10 miles of the race. Avoid the temptation!

TRY THIS: Have a plan. Commit to a pace based on your fitness before the race even starts and stick to it. Know that you will want to go faster but don’t get caught up in the excitement. Enjoy the start, you have worked hard to get there but do it at your own speed.

2. Hold the Veyo

At mile 7 you run down into a small town filled with cheering fans but looming in the distance is a monstrous hill you have probably heard about. You have reached the the infamous Veyo Hill. Don’t worry, no one that I know of has ever died running up the hill and neither will you.

TRY THIS: Slow down!!! If you run Veyo right than you will be getting passed by a lot of people no matter how fast of a runner you are. Just let them go and smile and then smile again when you pass those same people at mile 19 after they hit the wall. (Fun Fact: Smiling can increase running performance by 3%)

So many runners try to push up Veyo and then blow up late in the race because they used up their energy stores. Don’t be one of them. Slow your pace by 1 min/mile or more. If your goal is just to finish then I even suggest walking it. You will not lose much time but you will save A TON of much needed energy.

3. Hang On

Unfortunately once you get to the top of Veyo Hill, it does not end there. Although not nearly as steep, the next few miles are also at a slight incline. Don’t panic!! The miles are not too difficult but can be mentally challenging as your pace tends to slow down.

TRY THIS: RELAX! Focus on your breathing and stride and do not worry about your pace. You will be nearing the halfway point and the second half is much faster. I almost always run a negative split which means running the second half faster than the first half. It makes for a much more enjoyable finish!

4. All Downhill From Here!

Just before mile 14 you start to cruise down toward snow canyon and then into St. George. This is my favorite part of the race as mile 14 to 17 are all downhill and running by the beautiful Snow Canyon is amazing.

TRY THIS: Take advantage of the crowd that is always gathered around mile 16 and let gravity pull you down the mountain. Do not brake with your heels but instead speed up your cadence and lean slightly forward to run efficiently downhill.

5. Finish Strong!

The last hill is at mile 18. It’s not nearly as big as Veyo but is tough at this point in the race. Hang in there, You Got This!!

TRY THIS: Once you pass under the bridge at the top of the hill, the course starts dropping rapidly toward the city and will continue through about mile 24. Save energy for the last 2 miles of the race when the course starts to level out in the city. This is the time to focus, dig deep and will yourself to the finish chute. Collect your famous red rock finisher medal and enjoy some creamies, coke and fresh Great Harvest bread!

Cold Keeping you inside? How to make running indoors more enjoyable!

cadebaldwin@gmail.com (cade baldwin) — Wed, 04 Dec 2019 05:05:38 GMT

How to make running indoors more enjoyable!

Although we have been blessed with some pretty awesome weather so far this year, it is still winter and running outside can be difficult if not downright miserable. I know some special souls who enjoy running in 20 degree weather but luckily for the rest of us there are other options available. They may not have you jumping with excitement but unless you plan to move south for the winter it may be your best option.

Indoor Tracks

I am lucky enough to be 15 minutes away from the Kearns Olympic Skating oval which has a full size indoor track inside. There you can run laps while watching the Olympic speed skaters practice on the ice inside the running track. It only costs a few dollars to use the running track or you can buy a season pass. If you do not happen to be close to the oval, there are a lot of local rec centers that also have indoor jogging tracks although you might be running 20 laps to a mile.

Treadmills

Yes i said it…. I know for many of you a treadmill can be a four letter word. I also use to fall into this camp but have found I can tolerate if not enjoy my time on the indoor running machine. Part of this was a slow submission over time but i have also found ways to make the experience much more tolerable. The truth is with a full time job, four kids and other obligations, sometimes the treadmill is the only way I am going to get a run in for that day, period. Although I would much rather run outside in 50 degree weather, here are some tips to survive the indoor beast.

1. Use a fan - you can overheat pretty quickly without that air moving across your skin and a good fan can make all the difference in keeping you going.

2. Listen to a book on tape - It is surprising how much listening to a good book can take your mind off the pain of running indoors. If you have not tried this you might be surprised. I find it much more enthralling than just listening to music.

3. Watch a TV series or movie - If you are really struggling with getting on and staying there, I would suggest starting a tv series that you can only watch while running on the treadmill. Can’t wait to watch that next episode? Better get up and run tomorrow…..I would never get away with watching GOT without the wifey so I use this time to watch a series or movie that the significant other would not enjoy. For me its been: Band of Brothers, Ballers and Gossip Girl…..??? Whatever you might happen to be into. Now-a-days you can stream just about anything on your phone or IPAD.

So bottom line, if the weather is keeping you inside try using one of the options above and stick with it. Running indoors can be an acquired taste but so are some of your other favorite things like coffee, beer and Taylor Swift.