My marathon training continues on, and today, I take you on a run through Henderson, NV, the home of the Zappos Headquarters!





(Yes, that title is a Yonder Mountain String Band reference!)

Let's face it, training for triathlons can become a touch tedious at times, especially if all we do is rotate from event to event day after day. While there may be some variety in our training methods for each discipline, the bottom line is that it is the same three things repeated in some form. So, to avoid the stagnation that often comes with repetitiveness, try incorporating yoga into your training cycle as a way to strengthen your body while engaging your brain.

Some think of yoga as a soft activity hardly fit for a dynamic triathlete in training; however, nothing could be further from the truth. Every triathlete, no matter at the elite level or a mere novice, must increase flexibility, establish a strong core, and be able to remain mentally calm in stressful environments. Thus, yoga has all the answers as a supplemental training format.

Select the type of yoga that best suites your training. If you are searching for a more aggressive yoga that will enhance your training, then do core classes or videos that will focus on the sculpting of your abdominals and lower back. If you want to increase your flexibility and range of motion, select elongated stretching styles that will permit you to avoid stiff, tight muscles. If you wish to settle your mind and recover from intense training, then do more meditative yoga that offers slow, deep movements and places an emphasis on breathing and mental/emotional calmness.

Although yoga, on the surface, certainly does not present itself as the high impact training that cycling, swimming, and running do, its essence is one of pure value to any athlete. Being versatile in your training will allow for a more well-rounded, athletic approach, which undoubtedly will better your entire experience as a triathlete. If you want to preserve your emotional state of being, remain excited about training, and continually sculpt your body, integrate some form of yoga in your weekly workouts. You'll be better for it.

I must say, it's getting easier. I'm topping out at 5 miles with a little walking in there, but I'm trying not to beat myself up about it. Gotta start somewhere, right? Just 3 weeks ago, the idea of running 3 miles was a disturbing and frightening idea that filled me with terror. Now, it's just what I do 5 days a week, and I actually don't really feel good unless I do it.

On the advice from our running experts on the athletic team, Chris P. and Kelly B., I have avoided blisters for about a week. Trust me, everyone, it's better to avoid cotton socks and get some good shoes before you do some real damage to those important items that are your feet.

This is what I'm running in:
The Asics Gel Nimbus 11 and the New Balance MR 1063; these are some killer shoes, my friends. Whatever you do, don't just go start training for a marathon in whatever you have buried in your closet from when you were younger and more energetic. I paid the price, yo! Blisters-a-plenty. It's worth it to get the right shoes to spare yourself the pain in the long Run. (Pun possibly intended.)

Also, Socks, Socks, Socks! Again, say it with me; Socks, Socks, Socks! Here are some double layer Wrightsock socks that have an Inner Layer of 70% CoolMax®, 30 % Nylon, and an Outer Layer of 72% CoolMax®, 24% Nylon, 4% Lycra® And, behold, the Wigwam Ultimax.

We have a lot of Zapponians that are deciding they want to take on the half or full marathon, and it's making my day to hear that. This is going to be a lot of work, ya'll, but let's keep on chooglin', we have many weeks yet to train.

Boogie on, I say!

Playlists for this Week:
-The Band-Remasters
-My Morning Jacket-Evil Urges
-The Raconteurs-Consolers of the Lonely
-James Brown.....YOWWWWW!

While not a specific race, World Run Day, founded in 1999 by Long Island runner Bill McDermott, seeks to promote the sport of running and enhance charitable giving around the globe. On Sunday, November 8, 2009, runners from around the world will join together by simply running. Whether competing in small groups in local races or individually as part of the "virtual" experience offered, people come together to not only raise awareness of the sport, but also, and more importantly, to gather funds for meaningful charitable organizations.

Runners, after registering at runday.com, can plan and submit their favorite running routes in their town or city, and they can generate groups to follow that path. World Run Day offers schools, charitable organizations, individuals, businesses, running clubs, and corporations to host legitimate fundraisers that have a direct impact on the communities in which they serve.

Currently, the top five participating cities in the United States are Baltimore, Anchorage,Houston, Pittsburgh and San Diego. Also, the top five charitable organizations that have received donations are the American Cancer Society, the ALS Foundation, the Children's Wish Fund, World Vision, and the St. Jude Children's Hospital.

Each team captain will receive a planning kit that covers all the basics to get his group started on becoming completely prepared for a successful experience. Items such as bib numbers, pacing charts, advertising posters, training logs, and certificates will be distributed to each participant. In addition, every person receives tickets to an online expo with running apparel and merchandise from around the world.

While running is largely seen as an individual pursuit with personal goals and accomplishments, opportunities do arise that let runners become something far greater than themselves. World Run Day, and all of its associated items, gives runners that chance. Becoming a piece of something that has a greater good can alter not only the lives of others, but it can regenerate your own spirit. If you are going to run, why not run for a cause? Jump on board and become part of World Run Day.

Oh, dear, blisters are no fun, kids. I've found myself with two big ones since the start of my running. But I've gotten through it with the help of our resident Zappos running experts.

In the video below, Chris P. tells us of a few ways in which we can avoid blisters when running or hiking, and ways to deal with them when we inevitably get them.

As triathletes begin training, they inevitably hope to tackle as much as possible, generating workouts designed to push them to the limits of their own potentials. Yet, wrapped within the need to extend beyond what they previously thought was impossible, triathletes must remember to provide ample time for the fourth event in training: sleep.

Sleep deprivation impacts countless Americans each night, as chronic sleep issues have reached an almost epidemic rate across much of Western society. Most people in industrialized, competitive-based countries sleep far less than the standard minimum of eight hours per night. This downward spiraling pattern within our culture will have its influence in the sport of triathlon if athletes do not take clear steps to prevent its long-reaching problems.

If the regular American who does not participate in triathlons suffers from sleep deprivation, then how does a triathlete, who in all probability works a similarly structured job, train endless hours and get the required sleep? Seems near impossible, right? The answer, however, comes in the form of decision making. Consider all the needless minutes and hours each day spent doing next to nothing, and then think about what life would be like if you used that extra time to extend your night's sleep by 30 to 60 minutes, or if you elected to take a nap during the day. Without a doubt, with the increased rest you would see your recovery from training improve, your intensity during workouts would double, and your overall vitality in life would be dramatically enhanced.

So, when sitting down to structure a plan for training, make sure you consider not just the need to rest, but also the need to sleep. Make the best decisions in your life to allow your body that unadulterated down time to refuel and regenerate. Not only will your experience with triathlon improve, but also, and more importantly, your daily life will become better and better.

If you're into both reggae music and running, why not combine the two? In the Reggae Marathon, you can. This annual event takes place on the coastline of Negril, Jamaica. Beginners and professionals alike can get in on the competition and entertainment of the Reggae Marathon.

Considered one of the world's finest beaches, the tropical atmosphere of Negril is appealing to many. The Reggae Marathon includes a full marathon and a half marathon event. The course leads through the village and offers beautiful scenery of green pastures and plant life. While this is a fairly mild course open to participation from beginners, any marathon event requires some training beforehand. With that in mind, before the event, start looking for the best gear for the race and try it out while you are training. This way, when you get to the actual event, you will be comfortable and can concentrate on the race.

Negril, Jamaica has a tropical climate. Weather, for the most part, is warm and humid. Therefore, thin, breathable clothing will be beneficial. Short sleeves and thin running shorts are ideal. When considering clothing, think about pockets, as plenty of pocket-sized hydration packs will be handed out at various stations. These consist of a water and Gatorade mix. Also, don't forget the sunscreen. It helps if clothing is treated with sun protection.

Shoes for this event should have good grip for running, but not too thick. Thicker traction is best for snowy and icy conditions, none of which you will find in Negril. Running shoes for the Reggae Marathon also should be lightweight, so as not to weigh the feet down. Besides, you likely will want to hear the drums in the blaring Reggae music, rather than the pounding of your shoes on the pavement.

Breathability is a must in running shoes for a Jamaica marathon. Because of the hot and humid weather, precaution against feet getting too warm is a must. This means socks also should be thin and breathable. If your hair is long, consider a bun or ponytail to keep from getting hot.

SOURCE:
http://reggaemarathon.com

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.

Brett's second week of training for the marathon went a little strange after the arrival of an evil blister. Watch and see...we warn you, this is graphic!

As if marathons were not long enough, some runners crave a challenge even more monumental, more painful, more satisfying than trekking the 26 miles to a well-earned finish. Instead, the newest breed of runners, referred to as ultra runners, has taken the concept of distance running to an all new level. And, while numerous events exist around the world that eclipse the 100 mile mark, only one can truly claim that it spans an entire country.

Britain's Coast to Coast Ultra Marathon, which resides in the country's northern section and begins on the Irish Sea Coast and concludes near the North Sea in Northumberland, entices runners to cross the 170-plus mile course over a six day period. While each day concludes with a relaxing camp, a good rejuvenating meal, and a sound night's sleep, participants can bet that the competition is fierce and the terrain is as challenging and awe-inspiring as can be.

Navigating the largely untouched, untrodden landscape near the Scottish border, Coast to Coast takes runners through a piece of England's most storied and historically significant countryside. While pushing through everything from gravel roads and rocked trails to wet marshes and muddy bogs, those running will be rewarded by sights such as King Edward I's place of death, Carlisle Castle, and endless ruins and remnants of the Roman occupation, the farthest westward point of the Roman Empire.

Unlike traditional running, competitors must bring with them all essential equipment, except for tents, and they must navigate for themselves from check point to check point. Although this is an individual endeavor, the camaraderie established with other participants will motivate and inspire, for merely finishing a stage is accomplishment enough. With all of the mental, physical, and emotional struggles the runners will face, relying on each other for strength may not only be essential for the race itself, but it stands also to change the lives of those involved.

Thus, if you can train for it and desperately want the ultimate experience, set a course for northern Britain.

What's a gait test you ask? Well it's a test to see how you plant your heel when you run i.e. does it roll to the right, left or does it stay neutral. According to our gait analysis expert, Chris P., Brett has a very neutral gait — which apparently is the envy of all gaits — and with this information, Chris is able to to order the best possible running shoes for Brett's running style.

So, there you have it. Blindly buying running shoes, especially if you're preparing for a marathon, isn't the best way to go about it. Get your gait looked at before you buy your next pair of running shoes, you'll be glad you did.

All three sections of a triathlon are grueling both physically and psychologically. Swimming forces you to not only deal with your physical ability to cut the water, but it mentally challenges you to stay focused through the unpredictability of open water. Cycling, which is physically more challenging in terms of maximum heart rate, gives no physical break following the swim, and it requires intense mental attention as you must manipulate a machine at high rates of speed.

Running, the third and final stage, however, trumps both in its physiological and psychological demands. Runners tax their bodies like no other athlete, as evidence by the long wait periods between major races. No runner can compete at high distance levels week after week like a cyclist can. No runner can perform the multi-faceted workouts in repetitive fashion that a swimmer can.

Runners must be acutely aware of their situations. Injury prevention is critical when building a running base for a triathlon, as overuse problems stemming from too much volume too quickly or insufficient rest can destroy any person's triathlon season. As far as elite runners go, they spend roughly 25% less time training than their counterparts in swimming and cycling.

Psychologically, the run can mentally hinder any ill-prepared triathlete. As the final stage, the run not only pushes your fatigued body, but it also sternly challenges your mind. Your mentality is stressed from the moment you hit the water, so as you enter the last phase, your brain is tired. Training yourself psychologically, knowing how to handle your body, playing mental tricks to keep focused, understanding how to overcome your brain's desire to ease up, will provide you with great returns come race day.

Overall, be smart about your run training on both levels. Set reachable goals that will allow your body to make small, manageable strides. Along the way, pay attention to how you respond psychologically to the difficulties you face. Knowing how to handle your brain on race day may prove to be the difference for you.

Monday night was sort of a milestone for me: I ran 3 miles. Given, some of it, I did have to walk. I'm still getting winded every time I end up on a big incline, but I made it nonetheless. I know that 26 or 13 mile runs are a ways off from this, but it's a start, and I'm not discouraged! One thing that I find that motivates me: Air Drums.

I have been playing Air Drums since the age of 5, and I've found that if I listen to some killer music and jam along with it, sometimes even beating on my chest when the time is right, really motivates me to kick it on down the road a little quicker. If you give me a good Bo Diddley beat, I'll run from here to Texas!

Although the art of the air drums can make a run go fast and be the inspirado needed for a mental and physical *kickstart to your heart, there are a few guidelines to follow.

1. Avoid tree limbs. When you run into them with your face/head/body, that's no good.
2. People passing in automobiles are going to be under the assumption that you're mentally ill. And they are just going to have to get past that.

So, Day 4 is tonight, I'm going for 3 miles again, with little or no walking.

Playlist for Day 3:

• Creative Screenwriting Podcast: (500) Days of Summer
• Van Morrison (Astral Weeks)
• More Ben Harper....can't get enough of this Relentless 7 album!

The mundane daily run, the one that passes the same houses, businesses, parks, etc., can become a true drag on a runner's much needed enthusiasm. Likewise, the identical race series than follows the paths and streets run down the previous years simply fails to stimulate a runner's spirit. To reinvigorate your soul and challenge your every physical fiber, collect your loose change, pinch your pennies, and make your way to the Swiss Alps and Glacier 3000.

Entering its third year and boasting a starters' list that eclipses over 500 athletes, the 26 kilometer run covers each type of terrain known to man, thus making it as spiritual and meaningful as it is physical. Beginning in the small village of Gstaad that sits 1,050 feet above sea level, the race climbs its way almost 2,000 feet through Feutersoey, Gsteig and Reusch to Glacier 3000. Beginning on asphalt roads and rocky trails, the race transitions to soft forest paths, gravel corridors, old cart tracks, and steep mountain ridges, with the final 500 meters covering the ice and snow of the Tsanfleuron glacier. The beautiful landscape passed will engage your mind and motivate your weary legs as they attempt to defy that desire to quit, that point each runner confronts, and upon conquering, makes him feel untouchable. Knowing that running is a physical activity guided by a mental toughness, you will experience a pure euphoric feeling when crossing the finish line seemingly on top of the world. And this will happen regardless of where and when you complete the course; after all, the race's motto is "the path is the goal," so everyone wins.

With a supportive competitive environment full of people very proud to run, the event offers everything a runningenthusiast could wish for: challenge, beauty, and pride. So, if your wallet agrees, book those tickets and begin training. Like any true test in life, you'll walk away a better person inundated with lasting memories and a rewarding sense of who you are. What more could you ask for?

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!)