Time to Taper

The Canyonlands Half Marathon is almost here! You’ve logged your miles, increased your distance each week, and now you should be tapering your routine.  Tapering, the decrease of distance and intensity of your training, should begin about two three weeks out and workouts should decrease between 30 and 80%.  This can sometimes be one of the most challenging periods for a runner, but it can increase your time by about 3% which makes a big difference in long distance races.

During the taper the tiny tears your muscles have sustained throughout training will have a chance to heal.  Many runners will worry that this long period of time will decrease their fitness, but in actuality the recovery time will make them stronger and increase performance.  Many experts suggest that workouts should be shorter and a speed workout the week before the race will help you perform at your peak.

Tapering can be difficult for many reasons.  Through the weeks of training runners can be come addicted to their sport, and the easing off can induce psychological consequences such as craving carbs, cramming in extra miles, or phantom pains in joints that had no pain before.  Rest assured that these feelings are normal and that continuing to ease off workouts will help you run your best.  For more information on easing the side effects of a taper check out this article at runnersworld.com.  Good Luck and keep going.     

When and What to Snack During Training

Distance runs, speed workouts, and opposition training are all important parts of preparing for a Half Marathon, but how you fuel these workouts can make all the difference.  We all know the importance of eating smaller meals through out the day to keep blood sugar from spiking, switching to whole grains and carbs to keep our energy steady and consuming lean protein for muscle conditioning.  The biggest question may be when to consume which foods based around our workout schedules to keep up energy and replenish our stores.  Check out this article from Runners World that lines out the best snacks to eat each time of day to make the most of your workouts.Snacking Nutrition for Runners

The Bane of Runners Everywhere...

PLANTAR FASCIITIS : The worst two words in a runner’s repertoire which bring aching heels and arches, painful steps when you get out of bed, and a throbbing pain that can extend through your whole foot.  Plantar Fasciitis is a common injury in long distance running and occurs when the Plantar Facia Ligament (which runs from your heel across the bottom of your foot) becomes over stretched and develops small tears. Often over-pronation or collapsing in on your arches is a cause.  This can sideline a runner for months and develop into a chronic problem.

To avoid this painful condition it is imperative to keep your ligaments stretched out and protected.  Wear proper shoes that counter pronation or inserts that prevent your foot from collapsing in.  Make sure to stretch your feet out before and after long runs.  If you start to feel even slight pain, rest for a few days and stretch or ice your foot.  For more information and preventative exercises check out this article at herfitnesshut.com.     

Motivate Me!

With the Winter Solstice behind us we have only more daylight to look forward to.  Unfortunately, it will still be a few months before the daylight will be long enough for early morning and evening runs.  The winter months often require a bit more motivation to resist the snooze button or the warm chair by the fire.  Here are some helpful tips from the Boston Running Examiner to keep you from hibernating until Spring.  Stick with it and you’ll be right on track for the Canyonlands Half Marathon.  Read the full article.

Tread the treadmill: Treadmills have received a bad rap in the past, but winter is the perfect time to embrace the "indoor road." If you approach the 'mill with a plan, you're less likely to get bored. To spice up a long run, try some random speed play throughout your session to pass the time. Tempo runs are ideal on the treadmill: 20 minute warmup, 25-30 minute tempo run, 20 minute cool down. For something a bit faster, try doing 4x1mile repeats with 5 min run rest in between--it may feel awkward at first, but you'll warm up to it. Any interval less than a mile may get tricky and inefficient, so stick with something a little longer.

Cross-train: When the snow is falling faster than the temperatures, some days it's just not realistic to run outside. Winter is a great time to take advantage of the gym and ultimately protect your body from overtraining with running. Try a Spinning class, as it combines cardiovascular upper and lower body exercise. Remember you can log more minutes cross-training than running because it's lower impact.

Get strong: For days when you aren't motivated to run outside--or run at all-- take the time to lift some weights and strengthen your core. For distance runners, it's best to do high reps and lower weight when lifting. Planks, side planks, superman's and bridges are all great core strengthening exercises that will help your form and strength. Strengthen any areas that have been bothered by lingering injuries. Even try something new like yoga to build long, lean, runner-esque muscles. For those days when you aren't up for a long run, try doing a half run and then go to the gym to lift. It'll seem like a nice break from running while being an extremely efficient and effective workout. 

Guarantee Your Entry to the Canyonlands Half Marathon

Each year we have many more lottery applications than spots for the Canyonlands Half Marathon, and securing one of those coveted spots can be difficult.  Guarantee your spot through one of these methods.

Pick up the Pace: Win your age group in the Canyonlands Half Marathon or any other Moab Half Marathon race and you'll also win a spot at the next year's Canyonlands Half Marathon.
 Stick With It: Run nine Canyonlands Half Marathons and qualify for the 10 Year Club, which guarantees a spot on all future races or run all three Moab Half Marathon races in one year and we'll give you a spot in the next Canyonlands Half Marathon.
Type Fast: Be among the first 100 racers to register for the Winter Sun 10k and receive a guarantee entry for the Canyonlands Half Marathon. You must pick up your entry in person at the Winter Sun 10k packet pick-up.
Be Generous: Registrants who donate their entry fees to a local charity when they are not picked in the lottery for Canyonlands Half Marathon receive a guarantee entry into the following year’s race.  This is our way of saying “Thank You” for supporting important community entities like Grand County Cross Country Team, the Humane Society of Moab Valley and Girls On The Run. Or Fundraise for Hometown Heroes or Team in Training and receive a guarantee entry into the Canyonlands Half Marathon.  These organizations raise money for cancer research, education and patient support.

Registration for the 2010 lottery is now open and will close on December 10th, so make sure you get your application in on time.  This is a race you don't want to miss!

Don't Miss Your Chance!

The lottery for an entry to the Canyonlands Half Marathon opens November 25 and closes December 10th.  Don't miss your chance to run one of the most beautiful courses in the country.  Registration will only be accepted online or through the mail, and everyone who registers will be entered into a lottery for 4,000 spots.  Check out the website for details

Welcome!

Here it it, the Official Moab Half Marathon Blog.  We'll be bringing you all the information you need to know to sign up and want to know to get inspired.  Check in with us to find out what we've been up to, important race dates and valuable info from our sponsors.