My First Sprint Triathlon

This is my first sprint triathlon. It took place summer 2006 in Harrison Mills, BC. My time was ok (I think I can do better this year) but I am very proud of crossing the finish line and am thankful for the wonderful experience the TRY-tri gave me.

Ironman Triathlon Part 3: Race Day

We follow Ironman Jeff Glenn as he competes in the Penticton Ironman Triathlon.

Ironman Triathlon Part 2: The Training

Ironman Jeff Glenn talks about how to train and compete in the Ironman triathlon.

Ironman Triathlon Part 1: The Equipment

Ironman Jeff Glenn talks about the equipment necessary to train and compete in the Ironman triathlon.

1st Year of Crossfit

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Hatha Yoga for Neck and Shoulder Pain – 57 minutes

yogayak.com presents Michael Riel leading you through a one hour yoga flow designed to release those hard-working neck and shoulder muscles as well as loosening the related muscles and joints through the whole body. This class is designed to decrease headache and shoulder pain as well as increase awareness of how the whole body interrelates. Using twists, strength building postures and backbends, this class will help you bring circulation to your body after a long day. Duration 57 min…

Everything You Know About Marathons Is Wrong

 

A researcher reported recently that he could find no relationship between dehydration and cramping.

By GINA KOLATA

Most runners have heard the marathon lore: Your time will be best if the weather on race day is about 55 degrees and overcast, or even drizzly. And avoid dehydration at all costs, because it will cause your muscles to cramp and you could collapse at the finish line.

But none of that is true, researchers said at a recent marathon medicine and science conference in Chicago.

The weather theory “needs adjusting,” said Scott J. Montain, a research physiologist at the United States Army Research Institute of Environmental Medicine in Natick, Mass.

“Most of what we know comes from the lay literature,” he said.

Thousands of runners are no doubt monitoring the weather forecast for Sunday, when the New York City Marathon makes its annual tour of the five boroughs. (As of yesterday, it looked promising, with temperatures expected to be in the upper 40’s and partially cloudy skies.) But the weather nostrums for marathoning that are cited so authoritatively in journal articles and textbooks are not always borne out in legitimate science. Montain and his colleagues set out to conduct a proper study.

They gathered data from 28 years of the New York City Marathon, 35 years of the Boston Marathon and 23 years of the marathons in Hartford, Vancouver, Duluth, Minn., and Richmond, Va. The routes for those marathons have barely changed over the years, and each had a large field — more than 10,000 runners. The investigators looked at the average times for the top three men and women, and at the times for the runners who placed 25th, 50th, 100th and 300th.

Elite runners ran fastest in the coldest conditions — 41 to 50 degrees. But the slowing effect with heat was not as great as had been previously reported. For every five-degree increase in temperature, times slowed by 0.4 percent.

Warmer weather had a greater effect on slower runners. On a 77-degree day, an elite runner would be about 5 percent slower than on a 41-degree day. But a runner who finished in three hours on a 41-degree day would be slowed by about 12 percent on a 77-degree day, finishing in 3 hours 21 minutes.

One reason, Montain said, could be that slower runners spend more time on the course, and the temperature generally rises through the day. Or it could be because slower runners tend to run with a larger pack. A tightly clustered group of runners generates heat and blocks it from dissipating.

Montain and his colleagues also looked at whether marathon times were better under sunny or overcast skies. Only 13 percent of records were set on cool and cloudy days.

“It is more likely that a record will be set when it is sunny or when there are scattered clouds,” Montain said. He is not sure why that is; perhaps sunny conditions put runners in a better mood, he suggested.

Then there is the issue of cramping, that often excruciating, spasmodic, involuntary contraction of muscles that can occur during or, more often, just after a marathon. It almost always involves the muscles that were used to run — the hamstrings or calf muscles, for example. And it can last a minute or two — or much longer.

Conventional wisdom says cramps are caused by dehydration and that the solution is to consume salt and drink more fluids. Not true, says Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town in South Africa.

At the conference in Chicago last month, he reported that he could find no relationship between dehydration and cramping. He has studied cyclists, marathoners and triathletes, measuring levels of electrolytes and body-weight changes, both of which are indicators of dehydration. Those who cramped were no different from those who did not.

Two other studies looked at how much weight ultramarathon runners and triathletes lost during races — a measure of fluid loss and a direct indicator of dehydration. Those who cramped lost no more weight than those who did not. If anything, Schwellnus said, those who did not have cramps were slightly more dehydrated.

The cause of cramps, Schwellnus believes, is an alteration in the electrical signals going to exhausted muscles so that the balance between those signals activating muscles and those inhibiting them is distorted. One way to protect yourself is with proper marathon training and proper pacing. “Racing at too high of an intensity is one of the single most important risk factors,” Schwellnus said.

When muscles cramp, there is a simple and effective treatment: stop running and stretch that muscle. And, Schwellnus said, realize that the cramping will soon stop.

“Almost no matter what you do, if you stop the activity, the muscle will come back to normal,” he said.

Beyond the finish line of every marathon are runners who feel dizzy, and some of them collapse. It is not as common as muscle cramps, but the condition can afflict up to about 5 percent of marathon runners, said Michael N. Sawka, head of the thermal and mountain medicine division at the United States Army Research Institute of Environmental Medicine. He wondered whether the cause could be dehydration, a commonly evoked mechanism.

Sawka looked at published studies. One compared 45 athletes who collapsed after an ultramarathon to 65 who completed the race and did not collapse. There were no obvious differences between the two groups: their body temperatures were the same (dehydration makes the temperature rise), as were their electrolyte levels. But those who collapsed were pushing themselves as hard as they could, were at or close to their personal records, or were medal winners in the race. Perhaps, Sawka said, “that final effort might contribute to collapse.”

The actual cause, though, does not appear to be dehydration, Sawka said. Instead, it is a pooling of blood in the lower legs and feet when vigorous exercise suddenly stops and the heart rate slows markedly.

Timothy Noakes, a professor of exercise and sports science at the University of Cape Town, said he had stopped giving intravenous fluids to collapsed runners.

“We completely changed the way we treat patients,” Noakes said. “All we do is have them lie down and put their feet higher than their head.”

Postmarathon collapse, Noakes added, “is a benign condition.”

“Just lift their legs and you will help the majority of patients,” he said. “That’s all you need to do to make most people recover very, very quickly. You can infuse as much fluid as you want, and you will not get the same response.”

 

A Guide to Some of the Best Marathons in North America

Picking a "best" marathon can be like finding a good piece of chocolate in a sampler box of candies: You either take the plunge–and possibly pay the price for it–or you rely on the advice of someone else who has eaten a piece before (or in this case, has done a particular marathon before). Here’s our advice on some of the best races in the country–all so you can match your tastes with a race. Now all you have to do is start training.

 

Best Rural Race: Napa Valley Marathon

You don’t need to be a pretentious snob with a lifetime subscription to Wine Spectator to understand the appeal of Napa. The race is miles of pristine rolling countryside (mustard fields that will later be replaced with grapevines), with only the last mile in town. The fast course requires a Herculean effort between several municipalities, and has 1,300 volunteers for a 2,300-person race. Runners get a plethora of perks in return for their entry fees.

"I think the most important thing is we treat every runner like they’re the only one in the race," says race co-director David Hill. www.napa-marathon.com.

Best Small-Town Race: Richmond, Virginia

Richmond is a smaller city that thinks big. Its marathon offers prize money and has many of the same features of Chicago or New York, but without the crowds. Instead, you’ll run by stately neighborhoods on tree-lined streets, albeit with a smaller audience.

"You get a lot more of the funky urban multicultural experience in Chicago," says Meg Daniel of Kennesaw, Georgia, who has run both. "In Richmond you get a little bit of everything else: the stately old neighborhoods, the quiet Zen-like tranquility of the river, and the historical in-town setting."

Plus, race directors entice marathoners with two dedicated "Junk Food" stops (miles 16 and 22), stocked with cookies, pretzels, Gummi Bears, soda and other sweets to keep runners on a high www.richmondmarathon.com.

Best Big-City Race: New York City

The New York City Marathon is doing what the city has always done–embracing those from abroad. New York’s field is comprised of a stunning 12,000 international runners, and the town welcomes them with some of the largest marathon crowds going (two million or so). The runners tours all five boroughs of the largest city in the U.S., and is one of only two marathons to garner national television coverage, which is why "big" doesn’t really do it justice. Now that ING is ponying up one of the largest prize purses in marathoning, look out: New York’s only going to get bigger. www.ingnycmarathon.org.

Best Destination: Honolulu

Here’s some running therapy for you: Think December. Think white sand, warm temperatures, the sound of waves lapping against the shore. Good. Next, visualize running in shorts while your friends back home are trying to find ways to keep their extremities warm. Now think fireworks over a pre-dawn sky, torch-lit roadways, Japanese banners, costumes and drums. Picture a long, dramatic uphill that will suck the wind out of your lungs, followed by a view that has a similar effect. The Honolulu Marathon is one of the world’s greatest spectacles of running. If you’re up for scenery and a wild time, this is the place. www.honolulumarathon.org.

Best Chance for a PR: Chicago

There are some obvious reasons why those seeking to catch lightning in a water bottle invade Chicago. The crowds are enormous, and no matter how fast you are, there’s someone to run with. The course is flat, which means even pacing–the best route to a PR. But there are other explanations why people speed here. An underrated one is that runners can walk out of their hotels, across the block and up to the starting line in Chicago. In many other "fast" marathons, you sit on a bus for an hour or more, then anxiously kill time (outdoors) in a temporary village that is often as welcoming as Amityville. Chicago removes a great deal of the stress before a marathon by nature of its loop course, which means you run relaxed. And when you run relaxed, you run very, very fast. www.chicagomarathon.com.

Toughest Marathon: Pikes Peak (Colorado Springs)

A race that began as a challenge between smokers and non-smokers, Pikes Peak has enough standing between you and the finish line without chronic emphysema.

"The joy of running the event is really overwhelmed by the agony of it," says Ron Ilgen, race director. "I was one of many who say while they’re running, I’ll never do this again.’"

But they just can’t stay away. Keith "Curly" McKenney of Georgia finished just four minutes before the cutoff. "Standing thereI could only think of how well we had all done, and how I never wanted to do that again." This year, he’ll attempt "The Double": the Pikes Peaks Ascent, Saturday, followed by the marathon (up AND down) on Sunday. If you think that’s brutal, try volunteering. Twenty-two garden hoses are hooked together to transport water to the last aid station. Then there’s the occasional snowstorm. It’s a world-class mountain race, but it’s still a mountain race. The point? Yes, you’re a badass if you run it, but know what you’re getting into before you decide to conquer Pikes Peak. www.pikespeakmarathon.org.

Most Charitable: Marine Corps (Washington, D.C.)

People can, and in fact are, raising money for charity at almost any marathon these days. Some have become destinations for charity groups; others are linked directly to organizations. Along those lines, Marine Corps staff have turned what used to be a sore spot for them (the difficulty of gaining entry) into a chance to do good: Raise money through one of their chosen charities and you receive a coveted race bib. So you can feel good about your race, even before the gun goes off. www.marinemarathon.com.

Most Legendary: Boston

The Boston Marathon has taken quite a beating recently–by the weather, by the press, by the inability of anyone not born in the Rift Valley to win the thing. Sure, it’s got some issues. Like the fact that the trip out to Hopkinton feels like a cross-country tour in your parents’ old station wagon, the one with vinyl seats and without air conditioning ("We’re on a pilgrimage to see a Moose!"). But this is still the granddaddy of them all–the one on every runner’s wish list, either to run in or to win. It’s a fabled course, steeped in history, and you feel its magnitude at the starting line. There’s just nothing like Boston. And until you’ve suffered through the journey like the rest of us, there’s a little piece of your running puzzle that’s missing. www.bostonmarathon.org.

Best New(er) Race: Baltimore

Baltimore, seemingly rife with orange cones and potholes, was not in the running for "Most Scenic Marathon" on our list. But it’s here because those in charge are determined to keep improving their race. Michael Shilling of New Jersey has run every Baltimore Marathon since it began in 2001.

"The beauty of this marathon lies in the fact that the race director and race management company listen to the runners," he says. "They have changed the marathon every year based on runner feedback."

That includes the course, which has been smoothed out since its inaugural year and starts and finishes at Baltimore’s coolest feature, the stadium area that houses both the Ravens and the Orioles. Note the plentiful pre-race restrooms, top-notch expo, swank race shirt (Under Armour is the main sponsor) and lots of spectators. www.thebaltimoremarathon.com.

Best Race at Altitude: Salt Lake City

Yes, the air is thin. Salt Lake City rests at around 4,500 feet. But the vociferous encouragement may make you forget that it feels like you’re breathing through a straw. "This town took ownership of the race from the time it was announced," says Jeff Wilson of Columbus, Ohio. "They took the race as their own and made it special."

"Special" included a finish through the Olympic Plaza and boisterous crowds, in addition to a race management company that sweated the details.

"Great races combine a tireless service to the athlete with an attitude of fun," says Wilson, a veteran of 31 marathons. "We’re all out there to celebrate the day, the sport and each other. The best (races) build on that." www.saltlakecitymarathon.com.

Most Scenic: Big Sur

So you know that car commercial, where a sedan is knifing down a two-lane road high above the ocean with some overdone Led Zeppelin song cranking in the background? You know how your eyes drift from the car you can’t afford, over to the dazzling view? That’s Big Sur, a breathtaking stretch of Northern California coastline. And you, my friend, are going to see it at a much more reasonable speed. Because as beautiful as it is, the Big Sur Marathon is also hilly, and no place to shoot for a PR. Looking west, that won’t matter much.

"Spending the better part of four hours watching the California coast is a pleasant way to spend a morning, even as the pain in my legs constantly increases," says Rick Swayne of Los Gatos, California, a regular here. Be sure to bring along a portable camera; you’ll want to document your slow, painful, gorgeous journey. www.bsim.org.

Best Place to Feel Like a Movie Star: Los Angeles

Drawn to the bright lights of show biz like a moth to a porch light? You’ll dig the 8:30 a.m. start (though some have complained of the heat). Love hearing people call out to you? The personalized bibs (with your first name in big letters) will be right up your alley. Dream of competing in a reality television show? Try crying at the end of a marathon in front of a grandstand full of beautiful people. Los Angeles makes you feel like a somebody.

"The city made such a big deal about it," says Kelli Picon of Greeley, Colorado, who ran the race in 2004. "There were posters all over L.A., Hollywood and everywhere else we went. We saw coverage of it on TV–it made us all feel very important." www.lamarathon.com.

Best Marathon/Vacation Combo: Vancouver, B.C.

It’s about time somebody recognized our neighbors to the north. Vancouver, whose marathon is typically at the end of April, is a beautiful historic city with a British feel and plenty of entertainment for everyone. The race itself is a well-organized, athlete- and spectator-friendly race that gives you a jumpstart on sightseeing. Plus, the hills aren’t so bad that you’ll have to spend the rest of your vacation holed up in the hotel. www.adidasvanmarathon.ca.

Best Race to Leave the Kids Behind: Las Vegas

Running is to Vegas as gambling is to the Vatican. Running means early mornings, carb-fests and sweat-drenched shirts. Vegas means sleepless nights, all-you-can-eat shrimp and sweat that smells like rum and Coke. Maybe that’s the allure: If you’re going to sacrifice your social life in the pursuit of endurance, you might as well celebrate the end of it all in Party Central. Tom Stieg of Washington state knows. He came up short of a Boston qualifier in a windy Vegas last year.

"I was so disappointed I didn’t get to Boston, I headed right for Monte Carlo Brewery and just went crazy," he says. "I was there for the rest of the day, still in my running stuff." Some runners say they come for the fast course. We say they’re bluffing. www.lvmarathon.com.

Best Race with a Half Marathon: Flying Pig (Cincinnati)

Many people don’t know that Cincinnati was once known as "Porkopolis," or that it houses one of the best rib joints in the country (a favorite of the late Bob Hope). In fact, pigs are ubiquitous in the ‘Nati; even the statue commemorating the city’s bicentennial has four winged swine on top of a riverboat’s smokestacks.

Now, for the first time, the Flying Pig Marathon (purveyor of one of the best medals on the circuit) serves up a half-slab of marathon in addition to the full slab. It’s a great addition for those who don’t quite have the appetite for all those hills. www.flyingpigmarathon.com.

Best Race Off the Radar: Cal International

This marathon is actually pretty well known, if you live west of Boise. But Cal International is held in December, after all of the major fall marathons have come and gone. To many runners east of the Rockies, it never crosses their minds. Their loss.

Cal International is one of the best point-to-point marathons going. It runs downhill from Folsom Dam to the center of Sacramento, and is impeccably organized. Typically good weather greets runners, as does a varied course, a fantastic finish line and good crowds — which makes Cal International a good change of scenery, or a great place to rebound from a fall marathon disaster. www.runcim.org.

Best Race That Lives Up to the Hype: Twin Cities

The Twin Cities Marathon lays claim to being the "Most Scenic Urban Marathon." Apparently, it’s all true. Talk to anyone who has run it, and it’s as though they’ve been hypnotized by the fall foliage and the pristine neighborhoods.

"I would say if you’re going to run a marathon in a city, you’d be hard-pressed to beat Twin Cities," says Jesse Pagels of Chicago, who has run all the big ones. Twin’s course traipses through stately neighborhoods, along the shoreline of the lake and on the banks of the Mississippi. But it’s not just scenery that draws people: Twin’s point-to-point course begins just outside the Metrodome, which means a cozy warm-up and plenty of restrooms. At the other end in St. Paul, the finish up Summit Avenue then down past the capitol is one of the most memorable in the country. www.twincitiesmarathon.org.

Biggest Bang for the Buck: Houston

Way back in the ’90s, the HP Houston Marathon was having an identity crisis. They were losing elite runners to other races, and registration was stagnant even as marathoning was experiencing a second boom. Enter new race director Steven Karpas, a runner with a marketing and finance background. Exit prize money for elites. Karpas and the marathon staff plugged that money back into runner benefits and race technology. For $65, each entrant gets a training T-shirt, official race T-shirt, finisher’s sweatshirt, finisher’s beer mug, finisher’s medal, finisher’s certificate and a hot breakfast at the finish line. Houston also helped pioneer the art of tracking runners online.

"We wanted to grow our race, and thought the one way to do that was if runners were direct beneficiaries of the aspects of the race," Karpas says.

It’s worked. Since 2001, the HP Houston Marathon has added a half marathon and 5K and has grown its participation to 18,000 total runners. The half marathon is the men’s national championship race, but every runner feels elite in Houston.

"Lots of races claim they do everything for the runners," says Randy Moore of Minneapolis, who ran Houston last year. "Houston lives up to everything it claims." www.hphoustonmarathon.com.

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