Lake Tahoe Marathon Week is full of excitement. If you're an outdoor adventure and race enthusiast, this is the event for you. It happens once a year, so if you plan in advance, you'll have plenty of time for training. Events at Lake Tahoe Marathon Week include running, jogging, walking, swimming, kayaking, paddling, golfing and biking. Some races are for fun, while others are very competitive. This is an event for everyone, including kids, people with strollers and those in wheelchairs.

Even if you'll be doing the fun races, it still is a good idea to train yourself and prepare your body for the day of the marathon races. This way, you can be sure your body is ready. Now's the time to get out your favorite pair of running shorts (or buy a new pair), running shoes and moisture-wicking shirt. Don your gear and get training.

Just walking, jogging or running around the neighborhood is a great way to get started. You can later add more intensity to your training, depending on your plans for the marathon. Always remember to stretch and warm up before starting the more vigorous exercises. Hopefully you've timed it so that Lake Tahoe Marathon Week begins soon after your training is done. That way your body is in optimal shape to complete the marathon activities you have chosen.

Before heading to Lake Tahoe Marathon Week, be sure you've got some great running shoes to match your event. A good, all-around shoe for this event is one equipped for walking, running, jogging, biking and boating. It will be difficult to change shoes if you transition from one even to the next, so be sure to pick a shoe that is good for all of your events.

Look for shoes that not only have good traction but also have excellent shock absorption. The traction is needed for the foot action, as well as the biking and boating. The shoes also need to be lightweight for easy movement. A variety of running shoes will fall in this category. Just be sure to pay attention to all the features.

Source:
http://www.laketahoemarathon.com/indexframes.html

When people begin preparing for a triathlon, especially those who have limited to no experience, they place all their attention on the three stages, which is obviously logical. If you can't compete in the three events, why do it? But, often people forget to consider the time between the events—the transitions, those precious seconds and minutes that can have a remarkable impact on your the overall performance. Practicing these changes between stages can not only enhance your time, but can also make the race much more enjoyable.

Transition One, the time between you exiting the swim and climbing on your bike, is generally the longer of the two. It begins as soon as you leave the water and start the short run to where you have stored your bike and cycling equipment. Once you arrive, you should have already pulled down the top of your wetsuit and removed your swim cap and goggles. The gear you need—a towel, cycling shoes, socks, helmet, sunglasses, hydration supplies, race belt—should be laid out in a manner that is efficient and logical. During your training, you should have practiced for this moment to the point where it becomes routine. You do not want to have to think yourself through everything after a long swim; instead, it all should happen out of repetition, so practice, practice, practice.

Transition Two, the time between the bike and the run, normally does not take as long as the first transition, but it is equally important. As you pull in on your bike, you should have already visited the area during your pre-race check; this way you know the exact row and place to rack your bike and pick up your racing shoes. Once the bike is set and your shoes are on, grab a quick drink or gel pack and get moving. Your legs will feel funny after pedaling for miles, which is where your practice comes in. You should know this feeling and how to deal with it. If you need to stretch for a moment, do so.

Build transitions into your training and race day will go much smoother. Not only will your time reflect it, but your body will also thank you.

Running a marathon is not always for the professionals. Beginners also can get in on the fun. A good starter marathon is the Newport Marathon on the Oregon coast. While this is a good qualifying race for the Boston marathon, the Newport Marathon is calm enough for novices. This race is mainly on flat terrain, with just one small hill that's about 40 feet high. The path is pretty much asphalt. In this simple, but fun marathon, runners can experience the great scenery of Yaquina Bay State Park. The supposed haunted lighthouse is another popular feature. This is where the race starts.

Since the terrain is not exactly rough, the best shoes are those that are designed for asphalt and city life. They also should be lightweight, durable enough for running, and should have an active, but comfortable fit. High performance walking shoes often will work for a race like this.

Getting back to the race, runners can expect very short hills through the city of Newport. Run from the bay to the neighborhoods. City houses, shops, as well as a fishing village all are a part of the interesting scenery to be encountered. The Newport Marathon race is a loop around the city. Therefore, the start and the finish are essentially in the same location. The river estuary provides for a great view while participating in the race.

Weather for this race averages around 50 - 60 degrees Fahrenheit. A windbreaker would be a good idea in this type of racing condition. Since running requires plenty of movement, the windbreaker should be loose enough for movement, but snug enough to stay in place. Basically, look for a perfect fit in this case. Bulky clothing could get in the way during running, so be sure it also is lightweight.

Once the race is over, many like to enjoy the various restaurants located along the marathon course. If energy levels are still up, consider a walk along the water's edge to enjoy the bridge, the lighthouse, and other natural beauty. If all you want to do is rest, instead consider a picnic in the beautiful Yaquina Bay State Park.

SOURCE:
http://www.newportmarathon.org

While most people, whether novice or experienced, want to get into an aggressive training schedule that will get them fit as quickly as possible, everyone needs to remember that the stress triathlon training places on the body can destroy even the most meticulously planned routine. So, make sure you build in injury preventing activities that will keep you healthy and on the path to a string of good races.

First, do not attempt to train endlessly. The body needs rest, so listen to it. Scheduling days off into your routine does not represent failure or lack of commitment; instead, it shows a mature thinker who knows the body must rest to grow. If you push the body too hard too often, it will let you know, and that will put a much larger than unanticipated break into your training than a nicely planned off day.

Second, develop a stretching plan that prepares the body for activity and helps it cool down afterwards. Because triathlon uses every muscle in your body, taking the time to stretch them out and keep them flexible will pay huge dividends as your training increases in intensity. Muscles that are stretched tend to respond to activity better, and they are less often injured as a result of the continual maintenance.

Third, create a logical strength training program that works the entire body. General muscle weakness represents a large factor in injury. Forcing muscles to do tasks they are incapable of is counterproductive; therefore, spend some time in the gym and make your body stronger. Total body workouts that emphasize high repetitions will be most beneficial to preparing your body for the strength needed for an endurance sport. Large bulky bodies are also less efficient, so lay off the big weights.

Finally, indulge and get a sports massage every now and then. Though not a spa treatment, a good sports rub down will get at the unseen, and it will help eliminate those pesky knots that tighten you up. It will break apart the scar tissue built up during hard training, which makes future injury less likely.

Thus, take care of your body so it can take care of you.

Far too many triathletes attack the sport with the passion of a six-year-old on Christmas morning, doing all they can do get in as much as possible in the shortest amount of time. While this philosophy may seem good at the outset, in the long term this approach will fail miserably, with your body breaking down and your confidence transitioning from optimistic to nonexistent.

Understanding an athlete's desire to become fit and competitive as quickly as possible, one can easily see how this simple mistake is made. Yet, a triathlete cannot stress enough the importance of slow, moderate work to build a strong, reliable base upon which he can continue to build for the remainder of the competitive season. Whether you are training for your first and only race or working to peak for late season distances, the base you construct early on will dictate how well you fare.

So, leave your ego on the couch, strap on a heart monitor, and get to work. First, you must train aerobically, which means to be active in lower heart rate zones so you can burn fat. Knowing that this phase should take about 12 weeks, you need to exhibit tremendous patience, as training at higher heart rate levels (anaerobic) will force you to burn carbohydrates, which is a different, more limited training type that actually does not work well in competition with aerobic training. If your aerobic base is healthy and complete, you can begin anaerobic training in a more efficient, positive manner, resulting in a far better race day performance.

Because of the low intensity of the aerobic workouts, you may feel as if you are accomplishing next to nothing. However, the base you build within this 12 week portion will pay huge dividends down the line, as your ability to increase training intensity for speed and endurance jumps dramatically, allowing you to see great strides. Select a program that fits your current fitness level and believe in the need for a strong base. If you commit to it, you will find that your season is one that contains little injury and plenty of satisfaction.

For the average weekend warrior, or for those just entering the sport, throwing on a pair of sneakers and lumbering through a local 5k on a Saturday morning with the primary motivation of the free juice and bagels at the finish is enough. However, for those who experience the "itch," the continuous desire to get out and run, the sport becomes a healthy obsession. Runners begin to scrutinize each detail in an effort to streamline their performances, so finding legitimate ways to go faster becomes a priority. For some, the answer comes in the form of racing flats.

Yet before whipping out the credit card in hopes of shaving off a few precious seconds, consider a few ideas. First, how experienced are you? If you are just beginning, you will see no real difference, as your strength and endurance simply do not yet exist, not to mention the fact that you may very well injure yourself with a smaller, less supportive shoe. Second, think about your goals. Do you run to finish, or do you compete to cut time? Third, what distance do you want to run? Shorter events tend to favor the racing flats, whereas normally only elite runners can manage these shoes over a marathon distance.

If racing flats fit what you want, there are distinct advantages. Initially, you will feel psychologically quicker. Warming up in trainers and then putting on what will feel like feathers will do wonders for your confidence. Aside from the mental boost, racing flats will actually make you faster. Approximately one second is gained per mile for each ounce you subtract from the shoe. Since the average racing flat is roughly five ounces lighter than the standard sneaker, you should save about five seconds per mile. Multiply that over your desired distance and you will see a considerable improvement.

Take the time to decide if they are right for you, but remember that racing flats do not take the place of trainers. Flats should only be used on race day or for short jogs to break them in. Best of luck.