The Do Anywhere Speed Workout

by Meghan Reynolds

We created this workout for people who are short on time, don't have access to a track and want to lose weight. It consists of alternating speed and recovery intervals, i.e. a HIIT (High-Intensity Interval Training) workout. HIIT workouts increase your metabolism and bring a new quickness to your running. Your body burns more fat and calories after a HIIT workout than you do after a long run. This type of a workout is a great way train efficiently without having to buy a lot of equipment.

Here's the workout: warm up with a 10-15 minute easy jog and then do 2-3 rounds of this set: 120 seconds, 90 seconds, 60 seconds and 30 second speed intervals with a 1-minute recovery jog in between each speed interval.  Aim for a consistent pace within each speed interval and to be able to maintain the same pace for each one. Rest for about 2-3 minutes between each set. Run at least 1/2 mile as cool down and then stretch.

What is the appropriate pace for the speed intervals? That is up to and depends on your pace. We recommend running at 80% of your max heart rate. This is not an all out sprint - just below that. You should be able to finish each interval without feeling like you have to bend over to catch your breath or throw up. I let my breath guide me: when I'm wheezing (or my breath is raspy), I'm running too fast.  When we say recovery jog, we mean a SLOW recovery jog. It's more like a shuffle (without getting sloppy on your form). Seriously. 

To complete this workout all you need is a watch and maybe some fun tunes to help you pick it up on the speed intervals and get your feet to turn over faster. Have questions, feel free to reach out to us.

Have fun!

Review - Mizuno's new Wave Enigma 5

I was provided this test pair of Mizuno Enigma 5 as part of a Fitfluential Campaign in exchange for my honest opinion.

I have been a long time Mizuno fan so when I got the opportunity to review a pair of their new Wave Engima shoes, I said "yes"! They sent me the Wave Enigma 5, a neutral shoe the delivers a soft, responsive and cushiony ride. I usually prefer a lighter, racing sneaker so I was interested to see if this would feel heavy and slow me down. It didn't. I have run 5 mile tempo runs and 10 mile slower runs and both have felt great; not heavy or slow. These shoes are now part of my weekly running rotation. I keep them for my easy or recovery days and run in the Wave Sayonara for my speed days.

Here is the tech info: gmail

I recommend the Wave Enigma 5 to people who are coming off injury, have chronic foot pain or just want a more cushioned run. They reduce the shock of foot impact without being clunky. Happy Running!

5 Tips for Newbie Runners

The most common mistake new runners make is deciding to just go and run. It's easy to do – just lace up those sneakers and head out the door, right? Wrong. Running without building up a base or starting out too fast can lead to injuries and burnout. Follow our tips below to enjoy the run and want to keep lacing up those sneakers.

• Begin with run/walk intervals. Even if you are fit (go to the gym, take spin classes, etc), running is hard on your body. If you're not used to running, there’s more room for injury and soreness.  that's why we recommend newbies start with a Run/Walk approach. If you're off the couch, start slowly because an injury will only hamper your progress. Your run/walk intervals might be 1/3 (1 minute running and 3 minutes walking). If you're highly active, you might want to try 5/2 or 7/2 intervals.
• Measure progress in minutes, not miles. When you first start running, aim to exercise for at least 30 minutes. Once you hit 30 minutes of run/walk intervals, slowly begin to increase the run intervals by a minute or two each week. Once you reach 30 minutes of continuous running, you can begin to measure your progress in miles.
• Focus on effort, not pace. During the run intervals, you want to be able to talk without feeling winded. If you start to feel winded, slow down. Monitor how your body responds to the effort during training (i.e. how you feel) as opposed to your minute-per-mile pace.
• Frequency is important. Aim for three days of run/walk intervals and don’t run/walk two days in a row. The non-running days allow your muscles and joints to get use to the pounding. This doesn’t mean you shouldn't exercise. Go for a bike ride, take a yoga class or adopt a strength-training routine. You want to build up your cardiovascular health, so aim to be active five or six days a week.
• Invest in the proper shoes. It's true that running is a pretty low-cost, low-maintenance sport. However, there are a few key pieces of "equipment" that require an investment. The most important piece is finding a proper shoe. Not all running sneakers are created equally, nor are all correct for you. Go to a specialty running store (not a store like Sports Authority) and talk to the sales person about your new endeavor and fitness history. Don't be embarrassed! They are there to help you find a shoe you love so you, in turn, will love running.

5 Ways to Prepare for Marathon Training

Wondering what you should be doing to get ready for fall marathon training? You’re not alone. Here’s how we recommend you fill those precious weeks leading up to the start of your marathon training:

(1) GET HEALTHY. Now’s the time for a little TLC for any extra tightness or nagging pain that’s been creeping it’s way into your spring running. Maybe this means taking a week or two off from running or a couple visits to your favorite therapist. Also, don’t forget the value of a good non-running shoe. Women, with warmer, summer weather comes flat sandals, flip flops and high-heeled sandals. None of these are good for your achilles or your feet. Instead, spend more time in shoes with about a 1-inch lift and some arch support.

(2) SETTLE INTO A ROUTINE. Marathon training must be a priority for it to be successful. So, make sure you’ve figured out a way to fit in at least 3 runs a week including one day a week that will work for your longer runs. If you figure out how to make your schedule work in advance, it’ll be a lot less stressful when training officially begins.

(3) PICK UP THE PACE. Get your body used to the faster paced workouts included in most marathon training plans with at least one run a week that includes speed bursts in the middle or at the end of your run. For example, after a couple miles into your run, pick up the pace 4-6 times for 15 seconds to a couple minutes. You don’t need to sprint, but get out of your easy, regular pace. Alternatively, finish your run with a fast last mile at a comfortably hard pace similar to a tempo pace. This pace should feel challenging, but you should still be able to control your breathing.

(4) LONG RUN PREP. Take a look at the long run distance in week 1 of your training plan. Now make sure you’re ready to tackle that distance by building up over the next couple of weeks to a mile or two below this distance. For example, if the first week of your plan has you running 10 miles, you should be able to run 8 miles before starting week 1. This way you adhere to the 10% rule of only increasing your long run distance by about 10% each week. 

(5) FIND A PLAN! No marathon experience is the same, so we believe no plan should be exactly same. Make sure your training plans works for you – not just your training partner. For a fully customized training approach and a fun, supportive environment, check out our 16-week training plans.  

Tips for Running with a GPS Watch (or not)

Get the most of tracking your runs with these GPS watch tips:

1. Pace setting: I prefer lap pace over current pace. Current pace bounces around way too much for me. If you have it in lap pace, then it measures your average pace thus far for the current lap (i.e the distance travelled thus far for that lap and your total time in transit for that lap – and calculates your average pace). Calculating the average pace prevents the watch from jumping around when you’re on a slight hill or have a quick speed burst within your lap that might screw you up if you were to look down at your pace at that exact moment.

What is a lap? It’s whatever you set your watch at. For current pace it’s based on one mile. If you want your average mile pace, then keep your lap set to 1 mile.

If you want to reset the pace before your lap is up, just hit lap on your watch and wait a few seconds for it to recalibrate.  Note that it does not adjust immediately. 

Overall, I find that current pace can really mess with your head if you’re trying to stay on pace using your watch.

2. Auto Pause: Turn this off. It's annoying (i think).

3. Auto Lap vs. Manual Lap: Auto lap is great when you are running tempos or long runs or somewhere without mile markers, but when you're on the track or in a race, turn off auto lap. It will mess with your tracking.

In a race, opt for manual lap every time. All you have to do is manually hit lap as you pass each mile marker. This way you know for sure exactly how fast you are running each mile according to the race course not the gps - often they are not exactly the same. If you forget at one mile, then hit lap at the next mile and divide by two for your average pace over the last two miles. 

I actually prefer a good ole timex stopwatch during races or turn off my gps altogether and manually hit lap.  This way I don't have to worry about losing satellite connection or low battery issues and I know I'm tracking myself the same way the race course is tracking me. Manual lap is also good for track workouts because you don't want it to accidentally lap you when you in the middle of an interval and often times your laps are shorter than the auto lap setting.

4. Ditch the GPS altogether.  Do one run a week without tracking your pace. It’s healthy to forget about pacing sometimes.

Jesssica's favorite watch these days is a good old fashioned sportswatch. The best part is you never have to charge it!

Strength exercises we all need

If you are a client or follow our blog, you know we love our cross training - yoga, strength classes, spin, and any other fun class that is out that. I've been reminded of how important it is to running this past month. After coming off an injury and doing a ton of physical therapy work, I started running in mid February. I started off slowly - no more than 30 minutes, every other day. I was doing my therapy exercises and feeling good. Somewhere along the way, I started to slack off on the therapy exercises. I can't pinpoint it exactly but I think it was after I ran 6 miles pain free. I thought "I'm better!" And that equated to not having to continue my exercises - WRONG!

I'm still running pain free but after a few weeks of not really doing any strength (yikes - Jessica would scold me), I can feel it - little aches and pains, my legs are too sore after hills. So, I signed up for some strength classes and recommitted to doing my exercises. I do them 2x a week and go to a strength class 1x a week. For now, this is what works with my schedule and life. The results? I feel stronger on the hills and I'm now sore but in the right places!

If you need some ideas, here's what we recommend:

• Clamshells
• Bridge lift series
• Sit ups (with knees at 90 degrees)
• Squats
• Backward lunges
• Plank (30-60 seconds, option to move into side plank)
• Multiplanar single leg exercises

And, for those of you who need some extra motivation, a class is always a great idea. Find an instructor you like and a smaller class so you get the form correction.

Running Trails in Central Park

Central Park's Bridal Path during a Saturday morning run

Did you know that you don't have to run on pavement in Central Park!? It recently came to my (Jessica) attention that this is not widely known by everyone, so I'm here to inform (or remind) you about the Bridal Path. It is a little hidden gem in Central Park that offers more shade and significantly less people than the main running loop and it's dirt! Check out the picture above that I took last Saturday at 9am - there's no one on it!

Also, unlike the bridal path in Prospect Park, which is hard to run and truly for horses, the bridal path in Central Park is definitely runner friendly. Similar to its neighbor, the road, it's packed with undulating hills that are great for training. If you run the full bridal path loop, you can get almost 4 miles of trails.

If you're running counterclockwise around the park, enter the bridal path at the south-eastern corner of the reservoir. Stay on the lower trail that circles the reservoir and then as it begins to break hard left, take a hard right turn to stay on the path parallel to the road. This winds you up and across the 102nd Street crossing (along a dirt path of course) and then you can follow the path all the way down the west side of the park until the Columbus Circle exit. Here's a map of all the trails with the bridal path identified by the white dots.

Next time you're in Central Park, take the less traveled and more serene route along the bridal path. It's amazing.

Happy Earth Day!

Thank you, Earth, for giving us beauty and peacefulness on our runs. You inspire us to be mindful, appreciative of our health and ability to enjoy your wonders, and to continue setting new goals and taking on new challenges. We understand all too well that there's nothing better than recharging on one of your awesome trails. Thank you, Earth, for these trails that bring our runs (and worlds) to life and the water that sustains us and cools us down after them!

To all of you trail lovers out there, get out on your favorite trail today and take a second to truly embrace how lucky you are to be surrounded by such scenery.

With love and gratitude,

- The Hot Birds

ClassPass is Worth Every Penny

By Jessica Green

Last month I fell in love with ClassPass. If you’re like me, and looking for assistance in getting your butt to a cross training class, you will love ClassPass too. 

After completing the NYC Marathon last fall, I took some time off from running and cross-trained a bit (once or twice a week). But, in all honesty, as soon as my three weeks off from running were done, I dropped all strength work and returned to the trails as my exclusive form of exercise. After two months of pretty much zero strength training, I was left with a weak everything. Then I started ClassPass and for the last four weeks, I’ve spent at least two days a week adding strength classes to my weekly routine and I already feel like a stronger, healthier runner. Plus, I’ve found some pretty awesome classes in Portland!

What is ClassPass? “ClassPass is a monthly membership to the best boutique fitness classes in your city. There are thousands of classes available to ClassPass members, including cycling, pilates, yoga, strength training, dance, martial arts, and more. For $79 - $99 a month (price varies by city), ClassPass members get unlimited classes to studios in the ClassPass network. While members can take as many classes per month as they'd like, they can visit the same studio up to 3 times per monthly membership cycle.”

The best part of ClassPass for me is that I have a nontraditional work schedule and ClassPass allows me to find classes at anytime of the day by searching only one site. On ClassPass’ website and app, I can search for a specific type of activity by time (and location) and come up with several different class options at various studios throughout Portland. Once I choose my class, all I have to do is click “reserve” and I’m good to go.

No more remembering my log in information for each studio’s mindbody account.  No more hunting down class schedules and whether there is space. Also, no more wondering where a good studio is. I trust ClassPass to partner with quality studios and this way I’m way more inclined to try out new places.

The other best part – it’s completely worth your money. All you need to do is show up to six to seven classes in a month that each cost $15 each and you’ve made your money back. Chances are, with ClassPass, you’re going to show up to more than that and it’s likely that your classes are more expensive than $15! They make it so easy that you WILL go.  And you won’t get sick of any one particular class because you have access to what feels like a million others. 

Finally, while some might not like that you are limited to 3 classes per month at a studio, it’s perfect for those who like to change things up from week to week or can only seem to make one time a week at a particular studio. This way, you have access to the cheaper monthly rate for those 3 classes, plus a cheaper rate for all the other places that offer classes at different times on days you can make. 

New to ClassPass in Portland? Try 2 months of ClassPass for $79 (The typical price of 1 month).

Spring Reboot

by Meghan Reynolds

Now that we have longer days, it's time to get back out there for some runs and start training for some summer races. Begin adding in some speed on your weekday runs - your summer racing times will thank you.

Here is an easy plan to begin building up your speed. Always warm up before doing any speed work. We recommend warming up for at least 10 minutes and cooling down for 10 minutes.

Here is a progression:

1) 10x 30 seconds fast with 1 minute reovery

2) 5 x 30 seconds with 1 minute recovery, 5 x 45 seconds with 1 minute recovery

3) Pyramid series: 2 x (30 seconds, 45 seconds, 60 seconds, 60, 45, 30) with equal recovery

4) 10 x 1 minute fast with 30 seconds recovery

5) 5 x 2 minutes fast with 1 minute recovery

The "fast" part of each workout is not a full on sprint. Instead, you want to run about 70% of your max, which is being able to say 1 word every 4-5 breaths. The speed interval should feel challenging but doable. Run the rest of your weekly runs at your normal pace.

If you are training for a race and you want to improve your time, run a 2 mile time test before starting any speed work. This will give you a baseline.

Cross Training to Get a PR

Training for a PR in any distance race is a rewarding yet challenging endeavor. It can be tough on your body and mind. We have found that focusing on specific workouts and understanding how to recover and use rest days are the key ingredients to running a PR. Most training plans will have key workout days and rest days; what many plans lack is cross training. Understanding how to cross train and use recovery days will make you a stronger and faster runner.
 
We distinguish between two types of cross training activities: (1) Cardio, which is spinning, elliptical, bike intervals, walking, swimming, aerobics classes, and (2) Strength, Conditioning and Flexibility which includes Pilates, yoga, boot camp, and strength sessions or classes. Both types are important while training and for overall injury prevention and long term running health.
 
Cross training days are important because they help you help build aerobic fitness and muscle stability. By increasing overall aerobic fitness, you force the heart to pump oxygen through the body at a quicker rate. Over time, this makes your heart stronger, which enables it to deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently. Running is one of the best aerobic activities there is, however, just like your muscles, you need to switch up your cardio so your body can react and learn to work hard under all types of work. Muscle stability will help ward off injury and give you a much more solid base to increase speed. Running can overwork certain muscles, such as the hamstrings and quads, and essentially ignore major stability muscles including glute medius. Strength training brings more balance to your body.

Be careful to not overdue it on your cross training days. Too much intensity within a week can actually weaken your muscles. Classes are great because the instructor takes you through an array of work - hills or intervals, for example in a spinning class or full body strength workout in a boot camp class. If you workout on your own, it’s important to vary your cross training and make it counts towards strength, stability and fitness.Below, we have listed a few cross training ideas that will help elevate your training:

Spring Intervals

6-8 Sets of 30 seconds max effort speed intervals (ideally you are standing and the resistance is high). Recover at a very low and comfortable level for 2 minutes in between each sprint. Warm up and cool down for at least 10 minutes each. Do this only 1x a week.

Easy, Recovery Ride

30-60 minutes at an easy relaxed pace that is similar to your effort on an easy run. This is a great option to improve blood circulation the day after a hard run workout. You can do this workout up to 2x a week.

Strength Workout Do 2 sets of each exercise 2-3x a week. Avoid doing a lot of lower body work the day before a hill or track workout. (you can watch a demo of each exercise on our YouTube channel)

• Month 1: Plank (60 sec) | Side Plank (30 sec each side) | Lower Back Extensions - modified superman (60 sec) | Push-Ups (10-15x) | Bridge lifts (15x) | Bridge with Single Leg Walks (60 sec) | Single Leg Deadlift (30 sec each side) | Single Leg Calf Raises (15x each side) | Glute Press Up (30 sec each side) | Clamshells (12-15 each side)

• Month 2: Plank Walks (45 sec) | Side Planks (45 sec each side) | Single Leg Bridge Lifts (30 sec side) | Pushups (20x) Single Leg Deadlift (45 sec each side) | Single Leg Calf Raises (20x each side) | Glute Press Up (45 sec each side) | Clamshells (20 each side) | Squat Jumps (30 sec) | Reverse Lunge (30 sec each side) | Lateral Lunge (30 sec each side)

Holiday Fun Runs

By Elizabeth Eckhart

It seems the days when it took an elite athlete and months of training to even consider running a full marathon are gone. Now, it is almost impossible to drive through any moderately sized city and not see a window sticker proudly proclaiming, 13.1 or 26.2. Races have evolved as well, from basic courses to themes and events. Runners can choose and are encouraged to run in costumes, mud, and even get sprayed with color along the route. Especially during the holiday season, one glance through your Facebook news feed will show someone who decide to forgo the after dinner nap in front of the television in favor of a nice chilly run.

For those of us who might be interested in participating in a holiday fun run, but may not be up to speed on what is available, let's explore some of the famous and most popular options for pounding the pavement this holiday season.

The Jingle Bell Run/Walk for Arthritis is a fun themed 5k race that happens across the country in December. Major cities include Portland, Or, Fort Worth, TX, and New York City. Participants dress up in their favorite holiday costume, whether it be reindeer antlers or ugly Christmas sweaters, and tie jingle bells to their shoe laces to raise both money and holiday spirit as they run.

If you happen to be near the Big Apple this holiday season, New York City Runs offers several different races throughout the winter, including the Frozen Bonsai Half Marathon, a race through Central Park, the Brrr-ooklyn Half Marathon, which will be offering hot cocoa and snacks at the finish line, and The Empire State Building Run-Up, a warmer race in which participants run up the tower's 86 flights of stairs.

The Santa Shuffle (or Santa Hustle, depending on your location) is another popular theme for 5k’s, 10k’s, or 15k’s that offer runners dressed in warm Santa suits candy along the route and cookies and cider at the finish line. Proceeds from this event go to various charities; for example, the Santa Shuffle in Wisconsin will donate to local food pantries and participants are asked to bring canned food for a food drive. CBS Sports, WGN, and even the Travel Channel (click here for provider info) have been known to take an interest in the Santa Hustles, so be sure to wave to the cameras during this run!

Run Disney is also a great choice if you want a holiday run, but don't relish the thought of doing it in 20 degrees with snow drifted around you. Disney provides its Disney Marathon Week every January and February, offering themes such as Star Wars and Disney Princesses, Neverland and Tinker Bell. Run Disney also offers children's races so that the entire family can participate in the fun.

If you do opt to participate in one of these chilly runs, it is important to remember to prepare appropriately for the weather conditions. Dress warmly, but not too warm, guidelines often suggest dressing as if it is 20 degrees warmer than the actual temperature. You should be slightly cool when you start, since your body will warm up as you run.

A waterproof windbreaker would also be a good idea to protect you from rain and wind. One place not to skimp on the dressing is your feet. Opt for waterproof shoes with gore tex uppers instead of the lightweight mesh that a runner might normally choose. Keeping your feet dry and warm will help to ensure you have a more enjoyable time during your run.

Before the run, be sure to warm up; if you're waiting for a running buddy, don't just sit in your car, get out and move around. During the run, pace yourself, cold air is hard on your lungs and you may not have the endurance that you normally have in nice weather. Post run, be sure to get out of any sweaty clothes and warm yourself up quickly with whatever treats the race organizers have provided!

Meet Coach Ashlee

Hot Bird Running has a new coach in New York City! Meet Ashlee Willaman, a runner, yogi and an awesome running coach. Ashlee is the owner of Run Like a Yogi, a yoga/running company. She incorporates yoga into training programs, providing athletes with more body/mind awareness. We are thrilled to have her as part of the Hot Bird team.

Why do you like working with runners?
I like working with runners because they are committed and will do just about anything to get stronger/faster. If I tell a client why a certain stretch or exercise is beneficial to them as an athlete, they do it and carry the awareness with them whether they're running or doing yoga or just walking down the street.

If you could tell a runner one piece of advice, what would it be?
Restoring and resting should be a valued component in any training program!

What is your go-to fitness activity (other than running) and why? 
Yoga because it restores balance to my body. Yoga points out muscular imbalances so that I can correct them before they become injuries. Yoga teaches me to perceive what I'm doing and do it at the same time, rather that push through everything regardless of what my body is telling me.

What is your favorite post workout meal?
Basically anything with peanut butter on it.

When did you start running?
I first started to run in high school on the Cross Country team. As a dancer, I had never been a part of any organized sport until a friend suggested that I try Cross Country. I loved it immediately. I was part of a team, but also alone running through the woods, pushing myself to improve. I loved it.

Favorite place to run?
Through the woods or the trails in Central Park.

Favorite running workout?
I love a long run because of what it does for me mentally. It's a lot like meditation and you have to find this perfect balance of being aware of what your body is doing, but not too aware otherwise your brain will veto it because it's hard!

Gifts for the runner who has everything

We all know those runners - they have the matching gear, the shoes, the GPS watches, the reflective gear, the right socks for any weather, the hats, the gloves. So, what do you get this person? We've come up with some fun, interesting gifts that would make us smile and excited to unwrap.

-JACKERY MINI A portable charger for phone or computer. It's lightweight, only 2.72 oz., so you can charge your iPhone on the run. $19.95.

-BODY and FACE WIPES - Great stocking stuffers. Runners can never have too many of these, especially if they aren't heading home right after a run. One of our favorite social outings is a run and then a drink with friends. We bring these with us so we can a little refreshed. $3-8.

-OISELLE RUNDIES - Cheeky underwear with different workouts imprinted on the bum: fartlek, tempo, long run, race, easy 6, track and rest. Set of 7 for $65.

-A RACE ENTRY - Keep them running! This is more of an experience but it's a great way to encourage your runner and offset some of the costs of traveling to a race destination.

-VIZLET LED LIGHTS - Versatile lightweight, flashing LED light. You can wear this on your arm, hat or shirt. It's a great addition to any runner's dark weather running gear.

-BLODDY MARY MIX - Who doesn't love a Bloody Mary after a long run?

Have some fun shopping for the runners in your life - they'll appreciate the creativity!

Motivation Monday - Night Running

Yesterday was the first day the time change really hit me. I went into yoga class in daylight, at 3:50pm, and left in darkness, a little after 5pm. I felt like going to bed immediately and it reminded me how vital it is to be seen by drivers. It was really hard to see people, in black jackets, crossing the roads. It's even harder and scarier when it's a runner - who is moving much more quickly than pedestrians.

I'm not the best in the morning, thus, i prefer to run in the evenings. It helps clear my head and reduces the stress from the day. However, now that it's dark at 5pm, I need to dig out my reflective gear so I am safe while running through the streets. I recommend wearing reflective gear and a flashing tail light. We have a Nike hat that is crazy reflective (but not warm) and a jacket with a reflective area on the front and back. We also have running tights from lululemon athletica with reflective areas on the legs. One piece that I've recently added is a flashing tail light (kinda like a light you'd see on a bike). I have to cross a lot of streets to get to the trail that I like and I don't want to take any chances. The reflective gear and the tail light combined with me being more aware (not listening to music) ensures that I am safe while runing in the dark.

Most major running brands offer reflective clothing. They are expensive however. If you don't want to make that type of investment, consider a running reflective vest. You can put it over any top or jacket and be seen up to 1200+ at night.

Enjoy the night runs and be safe!

Marathon Reflections

I completed my 12th maraton on Oct 5th. I use the word "completed" because I am thrilled to have finished it. I'm battling a weird hamstring injury, I moved and changed jobs about 6 weeks before the marathon. My mind was not in marathon mode! I wanted to attempt the race because you never know what's going to happen on marathon day. I set 3 goals and I told myself that it's okay if I don't finish -I didn't want to risk long term injury.

I spent the week before the race resting and icing. I foam rolled, I got a massage and I gave my hamstring a lot of TLC. It was feeling better but the nagging sensation didn't go away. I wasn't sure my hamstring would last 26.2 miles.

Race morning arrived and my friend and I got to the start, hugged and wished each other luck. This is the first race I've ever started thinking I might have to bail out. I hooked up with the 3:30 pace group and hoped to hang on to that time. My training runs put me at a faster time but my leg wasn't making it through long distances so I decided to back off early.

I felt good until mile 11.5. At that point, we got stopped by a train (yup! only in Portland, Oregon will your race be stopped by a train!) and then began a slow, gradual hill. It's one of those where you don't quite realize you are on a hill until you see it on a map. My hamstring did what it had been doing at mile mile 15-18 in my long runs - just kinda stopped working. It doesn't seize up, cramp or feel sore; it feels like I'm running in mud.

At this point, I didn't think I was going to finish. I kept giving myself distance goals - just get to the bridge and then you can stop; just get to mile 18 and you can stop. Just get to mile 21. Jessica jumped in with me at mile 21 and helped me push through those last 5 miles. They were slow but i kept plugging along. I had to let go of my ego and say, I'm happy and proud to finish this marathon - regardless of my time.

The fans, especially my fans, motivated me and helped keep me going. I am so happy that I finished; that I didn't quit and kept plugging along. In my situation, I knew my hamstring and the sensation well enough to know that I wasn't causing more damage. If I felt that I was going to strain my hamstring and cause more damage, I would have stopped. Having support and "coaches" surrounding me with encouraging words helped push me through my mental barriers of "I can't keep going".

I learned a lot more from this marathon than the marathons when I BQ'd or PR'd. I learned that it's okay to change your goals and sometimes a finish is the best thing you could have ever imagined.

Fall Marathon Guide

by Elizabeth Eckhart

While some may associate cooler weather with indoor workouts, distance lovers know that fall is actually prime time for running a lengthier workout. Which is why many of the world’s top marathons take place between October and January. Besides that cool autumn breeze being safer for runners − some oddly warm fall days in past years have had catastrophic results − committing to a end of year marathon means your summer workouts are driven by a tough but worthy goal. Plus, once you’ve finished, you can feel free to indulge in a slice of pumpkin pie, or any other holiday treats that are sure to come your way. Below, we’ve picked out some of the most fun fall and winter marathons. If you’re not participating in any this year, be sure to check in on the races − most sports packages will cover the major marathons (click here for channel info). Then, start planning your own marathon outing for the 2015 season!

Bank of America Chicago Marathon: This famous marathon has been held annually for an impressive 30 years, and will be taking place this year on October 12th. The race is capped at 45,000 registered runners, a number that is generally reached well over half a year before the race day. Since it’s a city marathon, Chicago’s course is flat and fast, meaning that many record-setting times have occurred on the cement terrain. Moses Mosop of Kenya won the 2011 race, setting the record at 2:05:37, and Liliya Shobukhova of Russia has clocked in at 2:18:20 (although her credibility as an athlete has been called into question).

Polar Circle Marathon: If you’ve never been to Greenland, participating in this marathon will show you that the country is most decidedly not green − at least not where you’ll be! This is one of few arctic races, which prides itself on polar landscapes and ice sheet ground. The course takes place primarily on a gravel road (though chances are the road will be hidden beneath a few layers of snow) in Kangerlussuaq, Greenland, just north of the Polar Circle.

TCS New York City Marathon: Like Chicago’s course, New York City shows off some stunning skyline views and a variety of the cities interesting neighborhoods in all five of the boroughs between the start and finish lines. The first Sunday of November is always “Marathon Sunday,” when over 2 million New Yorkers head out to support the athletes attempting the race. The race attracts over 100,000 applicants, of which 45,000 are chosen based on qualifying times, charity support, and lottery.

Marathon Des Alpes: This marathon, also known as the French Riviera Marathon, is a race which has shockingly only been held for four previous years. This year’s fifth event, however, has already surpassed an impressive 12,000 runners who are registered and willing to run through the famous seaside towns and gardens. Besides picturesque villages, runners will also be delighted to see the Nice Phoenix Park, filled with peacocks, ostriches and even exotic fish. They will also run past the Mediterranean Sea, the chateaux and villas of Cap d’Antibes, and much, much more!

Bagan Temple Marathon: “Adventure Marathons”, such as the Polar Circle Marathon, offer some of the most unique and stunning views, and the Bagan Temple Marathon is no different. This race is in central Myanmar, within the ancient site of Bagan, which is home to more than 2,000 temples. The course also winds through smaller villages, offering a look into both the ancient culture and current lifestyles of Myanmar residents.

Honolulu Marathon: Though the Honolulu marathon takes place on an island in the middle of the Pacific Ocean, it is still one of the ten largest marathons races in the world. The race attracts 25,000 annual runners who are led around a volcanic crater, Diamond Head, and Kapiolani Park. Runners will also run by Iolani Palace and Kawaiahao Church - two of Honolulu’s proudest tourist attractions.

No matter which marathon you choose, local or international, lace up your shoes and complete that training, since it won’t be long before the chill air turns too brisk even for the most dedicated athletes!

Marathon Spectating 101

 by Jessica Green
The 2014 Portland Marathon is this weekend which means one Hot Bird is getting ready to race while the other is setting up her cheer strategy. The other day, a friend asked me, "What can I do for [our friend]" who is running the marathon this weekend? That same day, a client told me about how excited she is for her family to be able to come out and support her on race day.  Both of these comments got me thinking about how to be the best supporter to those who are giving it their all on race day. Here's what I came up with.   

Rule #1. Respect the effort. Acknowledge the upcoming race and how much effort your friend or family member has put in for many months for this one particular day. Runners want/NEED to get excited for their race day and what better way to do than by hearing how excited someone else is for them.  

Rule #2. Show up and cheer your heart out! This is so incredibly valuable to runners. There is nothing like knowing your friend or family is waiting for you at mile 19 to help get you through earlier troublesome miles. Bottom line, your cheering makes a HUGE difference. 

 

Rule #3. If you said you are going to be cheering, don't you dare flake. There's nothing worse than planning to see someone at a certain point in the race and them not being there because, oops, they didn't realize you were counting on them. 

Rule #4. Communicate ahead of time where you will be. This includes a specific point on the course and a specific side of the course.  Most likely, it's the runner that will find you if it's a crowded race, so they need to know where to look. 

Rule #5. Cheer for everyone. Your runner isn't the only person running that day. Since you're already out there, go ahead and cheer everyone else on. We don't care that we don't know you, we just love to hear you cheer. It gets us fired up!

Rule #6. Flair is fun. The Hot Birds LOVE their signs. For bonus points, make one sign for everyone and for your runner(s). You can always reuse them too. 

 

Rule #7. Avoid the crowds. Some of the hardest miles in longer races are the ones with the least amount of spectators along the course. These places might be a little bit harder to get to, but it's worth the effort for your runner. The other option is to park yourself somewhere in the second half of the race when your runner might need your support the most. For half marathons, we love mile 10. For marathons, mile 19 or 20 is good.  

Rule #8. Avoid saying "you're almost there" or telling runners how much further they have to go. We know exactly how far we have left and it might not feel like we are almost there even if there's only 1 mile left. Instead, just tell us to crush it or that we're looking good. 

Rule #9. Check for road closures. Make sure your spectating plan isn't spoiled by unforseen road closures. Check the race website the day before for road closure information and plan accordingly. Also, plan to arrive well ahead of your runner, so you don't miss them!

Rule #10. Congratulate your runner. Regardless of the outcome, your runner trained hard, showed up on race day and hopefully crossed the finish line. They want to talk about it. Let them. Congratulate them even if you couldn't attend the race. 

For all you runners out there, don't forget to thank everyone around you for supporting you through your training and on race day. 

How to Taper Effectively

by Meghan Reynolds

The reason behind tapering before a competition is to be as well rested as possible in order to maximize your potential on race day. This is not a rest or recovery period. Instead, these 2-3 weeks are when you reduce miles while maintaining intensity. If you are tapering for a marathon, plan to run about 30% less from your peak mileage 3 weeks out and about 50% less 2 weeks out from the race. While the miles decrease, your intensity doesn't. We recommend you run several race pace runs (especially, if you are going for a PR) and tempo runs during the taper. Don't slack on these runs, they are what will get you to the finish line in your goal time.

Use those last few long, weekend runs as race pace practice. We recommend running 13-15 miles 2 weeks out and 8 miles the weekend before your race. During each of these runs, aim to run 4-8 miles at race pace. During the week (3 and 2 weeks out), run 15-20 minutes at tempo pace (only 1 time per week). These runs get your body use to that pace and will help you mentally as your body fatigues later on in the marathon.

Taper time can be hard for many athletes because we are so used to filling up our time with running and marathon training. This is a good time to refocus on sleep and eating well, or watch that DVD series you've been meaning to start or read a book you've had on your list. Keep yourself occupied and enjoy the extra time. Don't fret about the miles or what other people are doing. Avoid looking up blogs or articles about training or taper time as well. You don't want to freak yourself out! We recommend unplugging a bit the week before your race; go to bed early, shut the TV off, turn the computer off and leave the phone in the other room. Allow your body and mind to rest.

In the end, it's about trusting your training and staying positive. Believe you will do great and you will have a great race.