People get bored very easily. That is a fact that is about as certain as death and taxes. Think about the high school kid who falls asleep during a forty-minute lecture on the Italian Renaissance or the security guard who drifts off during the graveyard shift. When a person experiences something that spans a long period of time and offers no alterations or adjustments, there exists no possible way for a legitimate focus to occur. As a result, body and mind change course, looking to either rest from exhaustion or re-stimulate itself with something else.

Training for triathlon is no different. While following a detailed, structured workout schedule will give you the format to stay consistent, doing the same routine day after day will result in two situations: a serious loss of mental motivation and a seemingly unbreakable physical plateau.

Mentally, when you continually change your patterns, the brain stays sharp, as it constantly has a new goal to reach. You provide the stimulus your brain requires to keep your body moving in a manner that permits progress. For example, using a swim workout based on stroke count one day, always working to lengthen the body's reach to reduce the number of strokes it takes to cover a given distance, and the next day swimming against the clock, a place where strokes are less important and time rules, provides you with a different set of challenges. Your brain avoids the patternization that generates boredom and fatigue.

Likewise, physically, if you can repeatedly alter your goals, you can keep your body from reaching those plateaus that stunt growth. Confusing the muscles, making them work similar groups in a variety of ways, dodges the monotony of identical workouts. For example, running an endless string of treadmill workouts will never produce the long-range results you need. Instead, get outside and hit the trails or do a track workout. Try plyometrics or Kenpo. Mix in multiple variations that will strengthen the muscles while keeping them fresh and stimulated.

Overall, you will be a happier triathlete if you mix it up. Failing to do so will not only hurt your performance, but also it will take away the pure joy associated with the sport. Keep yourself mentally and physically excited and vary those workouts as much as possible.

Runners are generally serious people with Type-A personalities, the kind that find motivation in the chase of perfection. They normally enjoy structure and relish the chance to evaluate themselves by their wristwatches. Rigid training schedules format their day so as not to allow anything to disrupt their much needed run. Yet, on some rare occasions when the pressures of competition and training become too much, runners can let their guard down, and, in the case of the New York City Underwear Run, their pants too!

Held annually the Friday evening prior to the New York City Triathlon, the Underwear Run contains approximately 500 highly motivated fun seekers who clad themselves only in their skivvies. Bodies of all shapes and sizes adorn little more than a smile and a positive attitude as they bounce, shimmy, and glide through the world's most famous park. Sports bras and bikini briefs. Boxers and boy shorts. Pink ones and black ones. Lace and elastic. Traditional and downright bizarre. If you wear it under your day clothes or just in the darkest hours late at night, you'll see it trekking through Central Park in all its glory.

Leave your modesty at the door if you elect to dive into this ocean of flesh and cotton. The 1.7 mile run, which in 2009 broke the world record for total people gathered in one place in their underwear, winds through the tree-lined streets of Central Park, drawing plenty on onlookers and an impressive number of cell phone cameras. With no timing chips, no transitions, no race numbers, no fancy gadgets or gizmos, the run represents the heart of the Big Apple's approach to life: personal expression to the greatest conceivable degree. Absurdity and fun don't get any better than this.

So, if you are interested in a run as memorable as any, or if you simply want to figure out exactly what Victoria's secret actually is, go to http://www.nyctri.com/Central_Park_Underwear_Run.htm for additional information and pictures of last year's race. You may want to train for this one and eat a few less cookies though. Failing to do so may bring about a whole new definition of indecent exposure. Not to worry, however, as next year's race is a ways away...on July 14th at 7:30 pm.

The training continues, after a few days of healing. The blister issue was explained to me quite well by our in-house expert on running. Chris P. told me, "Dude, you have to stop running until these heal. Seriously."

I listened to him. (As you may have noticed, if you've been following this, I'm not a big fan of..you know....listening to advice, of any kind. But I'm trying Ringo, I'm trying real hard.

So, I took 5 days off from running and just lifted and hit the elliptical about 20 minutes a day. I had a great deal of back issues when I began training, and at the advice of our in-house life coach, Dr. Vik, I visited a chiropractor. He helped me out the most by saying that my posture is real, real bad and that I need to work on the muscles in my back, otherwise the problems would persist. I actually listened to something for a change, and man, it's working like a charm, yo! And for the first time in my life, I don't have the posture of someone living in the Cathedral of Notre Dame.

Below is a little video of my cool-down ritual every night. Take a gander, if you please.


My playlist for the last week has been:

• The Black Crowes-Before the Frost
• Chris Thile-How to Build a Woman From the Ground
• My Morning Jacket-Songs: Ohia-EP

Get out there and sign up for the marathon, Zappos!

Unless you are among the elite triathletes in the world, you probably approach the sport with goals and desires that do not revolve around winning. Instead, in all likelihood, you started the sport to challenge yourself, to prove something to yourself, to replace other sports you can no longer compete in, or to simply stay involved in a competitive manner. If so, then we all must admit that we train for different yet similar reasons, and, although we will go about our daily workouts differently, two very distinct commonalities do, and must, exist.

First, we each have a disciplined approach that seeks to get the most from our training. Whether we create a schedule based on what we want or we follow a delineated breakdown borrowed from someone more experienced, each of us has a daily goal designed to get us to the end. The work rate we invest begins as a struggle but will quickly alter into an addiction, once we see and feel the results of our efforts. Thus, we portion off a small piece, although how small varies person to person, of our lives to this sport, and within that time period we push and drive ourselves like we never have before.

Yet, despite our greatest desires to succeed, we all must realize the power of reality, which brings about the second, although slightly contradictory, commonality. Within the discipline rests a guilt that can eat a triathlete up: letting life happen instead of training. Many people experience an overwhelming sense of guilt if they eat wrong or miss a workout. Nothing could be more detrimental to your mental training stability than permitting yourself to feel this guilt. Life will happen, sicknesses will occur, so understand that although you see training as imperative, other parts of life have more value.

In the end, train really hard, but live life too. If you miss a workout, move on and don't try to compensate. Let your world continue because triathlon is about improving life and self-esteem, not making it more difficult and stressful. Relax and enjoy a sport than can change who you are.

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.

As time passes and you fall in love with triathlons, you will begin to ponder upgrading your competitive gear. Now that your body is fit and you have stopped merely wanting to finish and have instead replaced that goal with ones more focused on success and time, you will need to take a look at every aspect of your training and competition.

If your actual workout regimen suits your lifestyle and your fitness level has solidified, then you need to examine your gear. Everything from your choice of swimwear to your body positioning on the bike to the type of shoe you use must come under close scrutiny.

In the swim, if you have been competing with either a bulky, non-productive wetsuit or without one at all, you are losing precious seconds. While it is widely held knowledge that you will never win a triathlon during the swim portion, you can certainly lose it. Thus, buy a high quality swim skin or wetsuit that permits you to cut the water and maintain good flexibility. A good wetsuit can take off almost 1:30 over an Olympic triathlon swim.

On the bike, utilizing standard handlebars forces your body into an upright position too often. Seeking to become more aerodynamically inclined, you should upgrade by installing aerobars. Learning to ride properly with aerobars will save you between 3:30 and 4:40 in an Olympic triathlon depending on the type of course you encounter. Upgrade your wheels from standard to aero wheels and you will shave another 1:00 to 1:15 off your time.

Finally, on the run, running in your trainers can actually slow you down. Instead, in order to save almost a minute's time in an Olympic race, leave your trainers in the transition and wear a pair of racing flats. They take a little getting used to, but they will quicken your step and make you feel mentally faster.

If your wallet will allow you to, and your body says it's time to, begin your upgrades. You'll taste more success and fall deeper in love with each race you do.

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

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.

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.

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.

"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.

For someone who has run marathons before and may need a bit of a challenge, the Grandfather Mountain Marathon may be the perfect choice. Held annually in North Carolina, this marathon is definitely not for beginners. The 25-mile track offers quite a challenge.

The Grandfather Mountain Marathon has runners racing up the mountainside to an elevation of 4,279 feet. A race such as this requires extensive pre-training and probably a good amount of prior experience running mountainous races. The Grandfather Mountain Marathon has strict time limits. Therefore, runners must be certain they can finish this race.

Because this is an extreme sport, it's also going to require some extreme footwear. Running shoes for a mountain adventure should also be equipped to handle trails and mountainous terrain. Look for a durable, but lightweight design with good traction, cushioning, bounce and flexibility.

Footwear is not the only thing to pay attention to in a marathon. Clothing is also of importance. Marathon runners should be wearing clothing that will help keep them cool, as well as help wick away moisture. Clothing for running should be flexible but not loose. It also should be made of breathable fibers. Chafing prevention also is a good idea.

A good watch, as well as a compass, may be a good idea. A combination piece is even better. This way if you accidentally get off track, the compass and a good map of the location can help you get back on track. The watch, of course, will let a runner know how they are doing on time, such as whether to maybe slow their pace or pick it up some to finish on time.

Some runners also may choose to wear a hat for sun protection. The hat chosen should be thin, as well as something that that will not fall off the head easily. Otherwise, it may be a distraction during the race. Some good, moisture-wicking running socks will also be a good idea. Gatorade and water will be supplied at various checkpoints throughout the race.

Source:
http://www.hopeformarrow.org/gmminfo.htm

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.

Remember when "The Secret" came out? For those of you who don't know, it was a book promoted about Oprah that encouraged people to use their thoughts and words to improve their life. Of course, it was a hit worldwide. Why? Intrinsically, everyone knows that how they think affects everything. This fact is especially true when it comes to running a marathon.

When you train for a marathon, your mind has to be just as strong as your body. If you don't believe me, check out the Zappos' blogs that talk about record-breaking runners. All of the great runners learn to overcome either personal or physical weaknesses in order to win. It's a part of life that no one can by pass. As a result, before your next marathon, you have to prep your mind.

You can prep your mind to help you run a marathon in two ways. One, you must visualize success. Two, you must tell yourself and others you can do run the full race. Start this process a few months prior to the actual marathon. Here's how to do it:

Imagine Success
Sit daily for a few minutes in a quiet place. See yourself running the course of the marathon and then see yourself crossing the finish yourself. Imagine yourself overcoming every obstacle that could get in your way like an aching knee, heat or weariness. Then imagine how you feel after accomplishing it.

Think and Talk like a Winner
When you talk about the marathon, let everyone and yourself know you will finish the course in record time. Think positively about it. Know that you can do it because of, or in spite of, past history. This type of mentality will keep you energized about the race.

So, are you ready to run the next marathon? I know your answer is "yes." Prep your mind and you'll be ready for the marathon.