Sunday was Day 2 for Brett's training for the Rock 'n' Roll Las Vegas Marathon. He's sore..and sweaty...and his knees are swollen. And he's wondering if this is normal?

Playlist for Sunday:
Allman Brothers Band
Derek Trucks Band (Best slide guitar player in the business!)

Oh boy, oh boy...I'm out of shape, ladies and gentlemen. I set my sights on trying to run 3 miles today...I barely got to 1.5 and was seriously winded. I ended up running 1 in the morning and 1.5 in the evening. I've received a lot of advice from people inside and outside of Zappos, and they keep telling me to start small, and tomorrow I shall take note of that. It's been so long since I've ran any sort of distance. (I think the Teenage Mutant Ninja Turtles might have actually been quite popular near the last time)

So, I'm 30 years and 1 week old, and I'm trying to remember stretches from my Sixth Grade Gym class with Mr. Wells. Maybe I should call him for advice...he was always a great help. So, we're sure I can't just do jumping jacks and watch Jane Fonda videos for training for a marathon, correct? (Not her exercise videos...her dramas. Nothing inspires me to bust out the door in a full sprint like On Golden Pond. But, digress I do...)

So, tomorrow is another day. Only 3.85 months until race day. Let's rock and roll.

P.S. I keep forgetting to order my new shoes, so below is a photo of a pair I forgot that I had....love the Asics, yo.

August 1 Playlist:
-Ben Harper and the Relentless 7
-Ralph Stanley and Friends
-Slate Political Gabfest Podcast

Turn on the television and you will rarely see running. On the odd occasions you do, it is normally a major marathon, and you'll watch elite runners whisk through the city streets of New York and Boston on their way to finishing in just about two hours. Yet, for the rest of the world that loves running for the silent, self-driven discipline that it is, the glory of the sport happens on the weekends, when countless individuals meet and compete on city roads and in rural parks. But, while these venues are wonderful, you have experienced nothing until you've run in the mountains.

In Asheville, North Carolina, in the spectacular Swannanoa Valley, resides a race that will exceed the expectations of any runner, and it will, after finishing, inject each participant with a sense of pride felt little before. The course, set on challenging terrain over a 10k distance, climbs just over 1500 feet in the first few miles; however, that is child's play compared to what happens thereafter.

Runners will then abruptly work to summit Choctaw Rock, which is a total of 3800 feet, leaving them over 2300 additional feet to traverse after the opening miles. Once they arrive at the top, they will work to navigate a tight ridgeline along their way to the 3900 foot summit of Eden Rock. Afterwards, they complete a rapid downhill to the shore of Lake Eden and the well-earned finish line.

Runners are cautioned to essentially double their normal 10k time, and most come to realize that they can in no way run the entire course, as it is a technical and tactical monster that will confront your every flaw and weakness. The terrain, dominated by heavy roots, rocks, downed trees, and steep inclines, makes the experience a memorable one, and the true physical beauty of the surroundings will capture your eye as you work harder than you ever have in a pair of sneakers.

Although it eclipses just over six miles, the race runs much longer and harder. If you are up for a challenge, head to the mountains and give this one a go.

The Denver area is home to many marathons. One quickly gaining momentum is the Colorado Colfax Marathon. The Colorado Colfax Marathon runs along Denver's famous Colfax Avenue, starting at Denver City Park, circling through an area just past Wadsworth Avenue in the city of Lakewood, and ending up back at the City Park Pavilion in Denver. The full marathon is about 26 miles long. There's also the option of running the half marathon. Kids in K - 8th grade also can run in the non-competitive Colorado Kids Marathon Mile.

All Colorado Colfax Marathon races are open to varied levels of expertise. Using the relay team strategy is welcome for those running for fun, for a business, or for a charitable cause. This is where friends or business partners team up and tag each consecutive racer at certain intervals of the race.

Terrain for the Colorado Colfax Marathon races is mostly asphalt, since the whole length of the main race extends down Colfax Avenue. In this race, suitable for beginners, expert training is not required. However, before running any race, of course, a person should always check with their physician, as well as prepare their body for the new physical activity.

Denver's weather is a bit unpredictable in the Spring, when this event is usually held. Weather could be sunny and mild or it could even be raining or snowing. If you're coming from out of town to participate in this race, be sure you have running gear suitable for varied weather conditions. Running shoes should have slip-proof technology (in case of rain or snow) with traction that is suitable for flat terrain. They also should be lightweight, so that feet and legs don't tire easily. A windbreaker also is a good idea, in case it gets breezy.

SOURCES
http://www.coloradocolfaxmarathon.org/

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

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.

Most people put a load of time and effort into finding the perfect running shoe; however, not nearly as many pay close enough attention to the barrier they plan on placing between their beloved feet and the expensive new sneakers. Selecting the right socks, ones that not only fit your feet well, but also can perform under pressure, will save you hours of blistery pain and frustration.

Just reaching deep down into your sock drawer to grab whatever is clean can be fatal. Inevitably, your heels will rub themselves raw and the sides of your toes will burn. Compound the flawed choice in sock with tough conditions—rain, mud, snow—and you have created a recipe for skin disaster that can put a quick stop to your training.

So, knowing that your choice of socks is critical, consider the following ideas to ensure comfort:

*Choose a synthetic-based sock, primarily made from polyester, which will wick away moisture and not scratch away at your feet. Running in traditional cotton socks is a practice long gone. Cotton absorbs and retains moisture, making the sock ill-fitting and cumbersome, which leads to irritation and blistering.

*Select the proper size sock. A slim-fitting sock of appropriate height that fully covers the foot and Achilles heel will provide sufficient coverage and protection. Conversely, socks that are too big will bunch up and rub against your skin, and ones that are too small will permit the shoe to rub on the ankle, both resulting in chaffing and blistering.

*Try the socks on with your running shoes. Just reading the package or trying them on without putting them in a shoe is sentencing your feet to death. To properly judge a sock's thickness, put it on and then lace up your running shoe. Feel if it is too constricting, and notice the parts that have additional padding. Most socks purchased these days are thin and snug, so try those first.

In the end, if your socks feel wrong, change them. Take care of your feet so they can take care of you.

Often times, when a person attempts to find the perfect shoe, he finds himself either staring at a wall full of endless sneakers that all seem to look alike, or he pages from link to link on the web, all the while unable to figure out what is what. At long last, once a shoe has been chosen, he feels his toe box to make sure he can wiggle, and he stands up to see if his heel slides too much. Yet rarely does a buyer think about the part of the shoe that is the most important: the midsole.

While it does not seem to do too much, being in the middle and all, the midsole performs several critical functions that allow for an injury-free run. First, the midsole absorbs almost three times the force of your body weight at impact, thus making your foot strike much less hurtful than it could be. Second, it provides you with a rebound effect, with the shoe pushing off the ground in response to the impact, thus helping to propel you forward into the next stride. Next, the midsole actually helps to provide additional stability if you suffer from over-pronation. And finally, it disallows your foot from feeling most sharp or blunt objects, such as rocks, shells, or sticks, you encounter while running. Overall, it plays a pretty major role in the success and enjoyment in running, so giving it some attention is a good idea.

Generally, the midsole represents the most durable part of the shoe, as the front and side portions will often wear sooner. Being thicker and more pronounced, the midsole has the cushioning and stability to weather the stress each mile puts on the shoe, thus it does not show its age as rapidly. Yet do not be fooled into believing it performs no great function by its tough exterior and steadfast resistance. It may not be the most exciting consideration, and it may not look too cool, but it will give you the correct production if you take the time to learn about what it can do. Best of luck!

The three time XTERRA winners, the "Caveman" and the "Queen" – Conrad Stoltz and Melanie McQuaid were at the Zappos.com running expo representing their sponsor, Avia, and having fun around the headquarters.

Jumping online to purchase a pair of running sneakers may sound simple enough, but there exist some important questions to consider before you make your final decision. While ideas such as size, make, and color are important to all buyers, considering what you need, what you plan to do, and how you want to do it should dictate your final decision. With a little time and thought, you can find the perfect running shoe.

First, think about how long you have been running. Do you really need that specific training shoe worn by the world's elite athletes, or do you require something more refined to get you started? Be simple and prudent.

Next, ask yourself how much mileage you plan on doing in a given week. High mileage shoes will offer different types of support to accommodate for the heavy training whereas racing-style shoes will be streamlined to enhance your competitive time.

Then reflect on where you do most of your running. Do you plan on hitting the roads endlessly or training on grass and trails? Differences exist when buying road sneakers versus trail shoes, so choose wisely. Buying thicker trail shoes and running a marathon in them could be a serious mistake. Likewise, attempting to run rocky trails in thinner, road-specific sneakers will cause almost certain injury.

Finally, consider if you have any foot problems. Are you an over-pronater, an under-pronater? Do you suffer from flat feet? Do you have especially wide feet? Think about your experiences with other shoes and how your feet responded and why.

Knowing the answers to these questions will let you make an informed decision that will result in you getting the most for your money. In the end, you will own a pair of shoes that are right for you, which will let you enjoy your daily training more than you ever thought you could.

Running, whether on roads, trails or tracks, represents a tough challenge, especially for beginners, so finding the shoe that not only suits your style and form but also properly fits your foot is your initial task when looking to maximize your running experience. Seasoned runners will tell you that an ill-fitting shoe causes continual damage, from small blisters and mild discomfort to serious sores and footfall problems. If you use the wrong shoes, you risk needless injury, as your form suffers, throwing off your symmetry and creating muscle and structural concerns.

To avoid these issues, follow the tips below to insure that the shoe itself fits well and will not, weeks down the line, cause irritation and injury.

When trying on a shoe...
• Make sure that the upper portion fits snuggly and securely on the top part of your foot. The part of the shoe that covers the top of the foot should not squeeze too tightly or cause any pain whatsoever. If it does, find a different pair, because this part of your foot will receive considerable pressure and stress while running.

• Check the shoe's toe box to see if you will have adequate room; you do not want your toes pressing tightly together or getting cramped. To test, press your thumb down between the tip of the shoe and your big toe; your thumb should fit comfortably in between. Anything tighter restricts the toes.

• Try adjusting the back of the shoe where your heel rests. Your heel should fit firmly in place and not slide up and down. If the heel moves, blisters and agitation will result.

• Evaluate the widest point on your foot. As all people have varying widths, find yours and make certain the shoe is not overly tight. If it is, it will disallow the rest of the shoe from flowing with the foot when running. While you do not want the shoe to slide on your foot, you also do not want it to choke your foot either.

Choose wisely and best of luck!

Who says kids can't be adventurers, too? The Youth National Championship is held annually in Colorado Springs, Colorado. There are separate events, according to age group and experience. Children ages 7 - 15 can participate in marathons and triathlons suited to their skills.

The Youth Triathlon is for kids aged 7 - 15. For this particular triathlon, no prior triathlon experience is required. This is a great race for beginners because it is non-drafting and anyone can participate. Activities for 7 - 10 year-olds include the 100-meter swim, 5K bike and 1K run. Kids aged 11 - 15 will instead do the 200-meter swim, 10K bike and 2K run. Even though it is for beginners, kids should still have some type of pre-training, just so that they are prepared for this type of activity.

For kids with a little more experience, there are the Youth Elite National Championship Race and the Junior Elite National Championship Race. These triathlon races are for kids aged 13 - 15, who have had prior experience. Both are draft-legal races. The swim, bike and run are more challenging than in the Youth Triathlon.

For all of these events, kids will need the right shoes and the right gear to help them go the distance. Triathlon-quality shoes should be sturdy, flexible, comfortable and lightweight. They also should have plenty of skid-proof traction, as well as shock absorption. Clothing for running and biking should be comfortable and keep the skin dry and cool. Clothing should be lightweight and snug. The child should be able to move freely in the clothing, while gaining protection at the same time.

For swimming events, choose suits that are snug and protect against the sun. There are suits that are specially designed for shielding against the sun. These would be great for outdoor competitive events, such as those at the Youth National Championship.

Parents, don't be afraid to try out various clothing and shoes while your child is preparing for this type of event. This will ensure that when the time comes to compete, your child is in optimal comfort and protection.

Source:
http://usatriathlon.org/event/event/100

"Practice makes perfect" is a statement we've all heard since childhood. Our mother said it to us when we were memorizing our ABC's. Then, a music teacher reminded us later that practice makes perfect as we were trying to learn a song. And finally, we reiterated this statement to ourselves as we tackled a challenging task at work. Well, this statement holds true for many aspects of life including training for a marathon.

It seems simplistic to tell anyone who is willing to run a marathon to train for it. Yet, whether you are a new or seasoned runner, you can make a mistake when it comes to training for a marathon. For example, if you are new, you might not train regularly or rigorously enough. Conversely, if you are a seasoned runner, you may over train and hurt yourself. So, it's important to really think about the marathon you want to run and to do a few things. Here are a few helpful tidbits:

#1 - Go to the Website of the marathon you plan on running and get tips on how to train. Most marathon websites have them, so take advantage of the help.

#2 - Train on a course similar to the one you will run in the marathon. So, if you have to run up steep hills, train on them. If you have to run on a flat course, train on them. If the weather is rainy throughout the upcoming marathon, learn how to run in the rain.

#3 - Ask a running coach to help you create a running schedule. It should be customized to your level of fitness. Weak runners should start training for a marathon at least six months in advance in order to build endurance. Strong runners can start training for a marathon four months in advance in order to learn a different running course.

#4 - Tweak your training as time goes along. If you hurt yourself, don't run for a few days until you feel better. If you can't seem to get up a hill, focus more on tackling it. In other words, change how you train as necessary.

These four tidbits will help you "perfect" yourself for the marathon you plan on running. Make them part of your training regimen and you'll have great success and be able to tackle many types of marathons.

Think you can run a marathon or triathlon? How about the *Rock n' Roll marathon*? This event in San Diego, California, features bands and the chance to dance at various points throughout the race. There also are cheerleaders along the way to keep the runners and dancers motivated.

This annual event is for runners of all experience levels, so don't let inexperience stop you if you're revved to go. Those 2,000 cheerleaders and the 19 aid stations will help keep you going. Can't run? That's alright. This race also is open to walkers. The point of this race is to have fun while also supporting a cause. To run a race like this, don't forget that you're going to need some practice ahead of time to warm your body up, especially if this is not something you do on a regular basis.

Since you're going to be doing a combination of dancing, walking, and running, be sure your footwear will be helpful for all three of those. Running socks are a great choice, as they help draw moisture away from the body. They also can be treated with antibacterial properties to keep odors and fungus at bay. Because you will be running, dancing and walking, you'll want a shoe that not only is built for running, but is lightweight and flexible enough for the dancing and walking. Generally, you should look for running shoes, but they should be a variety that is lightweight, flexible and contain plenty of shock absorption and support.

Once you've chosen your ideal socks and shoes for the event, also be sure you've got some good running clothing. It should be lightweight and breathable, built to wick away moisture. All that running, walking and dancing can build up quite a sweat, but if you wear the right clothing, much of that can be prevented.

For pre-practice, consider jogging around your neighborhood, stopping at intervals to dance to your favorite MP3s. Neighbors might point and stare, but so what? If so, let them know what you're doing and invite them along. The more, the merrier, right?

Sources:
http://www.rnrmarathon.com/home.html
http://www.active.com/page/Event_Details.htm?event_id=1609224&assetId=d1f56a35-41da-435a-b3cb-4140d3aeb602

Remember when you were a kid and you were facing off with another kid at the dodge ball pole? Your friends were cheering you on, and it energized you. It made you feel like you could win even if you'd lost every prior game to your opponent. This kind of support is important in every area of sports - including running.

When you train for a marathon, it's important to build up a support team. You need at least one other person to encourage you to prepare and finish the marathon you plan on running. This person doesn't have to be another athletic individual (although it helps). They just have to be someone that you respect and won't be afraid to be honest with you. Here's a list of folks to ask and how they can help you:

1) Your spouse can help you get up and do early morning runs and eat healthy.
2) Your best friend can run with you on a few days (or ride a bike) and make training more fun.
3) Your favorite sport's store clerk can give you advice on what kind of clothing and shoes to wear while training and running for the marathon.
4) Your doctor can give you a check up at the beginning of your training to make sure you're in good enough health to run a marathon.
5) Your personal trainer can help you plot out how many miles you should run a day in order to build up to the marathon.
6) You can help yourself stay encouraged to run by getting enough sleep and staying positive.

As you see, there are many ways people can support you in a marathon. In order to improve your chances of actually applying for, starting and finishing one, it is in your best interest to unite them all together. You'll see that success will be much sweeter in the company of your friends.