Chip Timing > Manual Timing

Or is it? Obviously, it be impossible to manually time large races, but chip timing is not flawless. We've all been frustrated by "results reporting"... how hard can it be? The way I figure it, they know your starting and ending time as soon as you cross both mats, so subtract them... one, simple equation. Anyways, here are the links to the timing systems used by many of the local companies. In theory, they all should work!

• Precision Racing uses the Jaguar Timing System.
• Young & Associates uses ChampionChip (now MYLAPS). This timing system was used in the 2011 Boston Marathon and the IRONMAN World Championships.
• FS Series uses the Winning Time System.
• On The Mark Sports uses ChronoTrack and IPICO.
• ChronoTrack (B-tag and D-tag) systems are also popular.

Short Runs Part 2

Yes... I love track workouts... so I am more likely to read articles about them. The schedule that Coach has laid out for us incorporates a variety of track workouts. Longer repeats to work on pacing... shorter to work on turnover... sometimes the intervals are all the same length... other times, the distance varies... you get the point. The workouts that I have the most difficulty with are the ones that require us to change pace. Whether it's dropping to 10k pace after 5+ miles at marathon pace or 3-5k pace for shorter repeats at the end of a track workout, I usually start off too fast and then bonk halfway through the repeat. But, as luck would have it, these workouts are "good for you"... guess what doesn't kill you only makes you stronger.

According to the article from running times, "combo workouts" are those that mix together speed, VO2-max intervals / tempo (not sure the exact distinction... but I'm guessing the former is 1000m-3000m intervals at 10k pace and the later is 30+ min at closer to half marathon pace), and progression workouts. Combo workouts are good for you because the combine multiple, different stresses into one training session (aka I would describe the pain associated with running a half marathon as more fatigue related whereas 400m is more lung-burning / quad-shaking). By sticking them all in the same workout, you simulate "race" conditions (surging to pass someone with 200m to go after running however many miles before that) without having to actually run the race itself. Also, the variety keeps the workout interesting, and sometimes more manageable because it give logical "break" points. The second page of the article gives some example workouts and explanations of what they target / when to do them.

Turkey Trot Race Report

Lots of orange singlets at the front of the Ridgewood Turkey Trot last Thursday. John Royal was 1st master's (11th overall) and Walt was 4th in his age group. Rita Beard was 5th female overall (1st AG) and our friend Susan was 5th in her age group. Teammates Jonathan Wood (3rd overall) and Roger Wood (1st AG) also ran great. CONGRATS EVERYONE! (results)

The Gobbler's Run 5K also saw some great results from Team RRO / FASTcoaching. Carolyn Micheels was 1st in her age group, Erica and Crit were 2nd and 4th in their age group respectively, and Laura Frey's daughter Isabella was 2nd in her age group (and I'm guessing Laura was pacing her). NICE JOB! (results)

And thank you Mike for taking pictures... this is easily my favorite... and I agree with Rita, that turkey is creepy!

Mmmmmm... Protein

What to do with all that leftover turkey... how about make a sandwich?! We concentrated on fat and carbs in last week's nutrition post, so on to protein. The amino acids in protein helps rebuild muscle tissue, fight off infection, and acts as a steady-release energy source. If you don't take in enough protein, your body will simply "borrow" it from your muscles, which detracts from all the hard work you've done during training. However, because they get digested slowly, foods that have a high protein content are not good pre-race options (they can cause cramping and "GI distress").

So, what should you eat to make sure you're getting enough? Meat is the most obvious answer (lean cuts are better than Big Macs), but dairy products (again, low-fat is better) and some plants are also good options. However, most of the "non-animal" options are "incomplete" (they lack key amino acids), although they can be combined with other foods to make them "complete" (like adding rice to beans). This can also increase the glycemic index of whatever you're eating, making you feel fuller for longer and suppressing large oscillations in blood sugar. In addition to completeness, proteins are absorbed at different rates. For example, whey is absorbed quickly whereas casein is absorbed slowly (both proteins are found in milk, making it the ideal recovery drink). Energy bars usually try to combine different types of protein in order to reap the benefits of each. However, "non-synthetic" protein sources are best, and also contain other valuable nutrients (such as vitamin B12, zinc, and iron).

Black Friday

I had to laugh at the game plan proposed in this article... are they shopping or running a race?!?

• Make a checklist to know what you're looking for = make a training plan
• Get a sneak peak at the bargains that the stores will be offering = pre-run the course
• Find out when the stores will open = know when the race starts
• Map out a shopping route = know how to get from where you park to the start/end of the race
• Have someone who's not interested in shopping assume "bag duty" for the day = recruit a friend who's not racing to hold your gear
• Wear comfy, cushioned shoes = okay, racing shoes are the opposite of cushioned, but the idea of have the right shoes for the event is the same
• Eat a good breakfast and drink something caffeinated = eat a good breakfast and drink something caffeinated (and some water since you actually want to be hydrated)
• Don't have an attitude = be sure to say thank you to at least one volunteer
• Treat yourself = post-race meals are the best!

Happy Thanksgiving!

And good luck if you're racing!

Turkey Trot Outlook

What?! A "race outlook" post on Wednesday?! Yup... because there's no better way to start off Thanksgiving than running:

• Ridgewood Turkey Trot @ 8:30 in Raleigh
• Inside-Out Sports Turkey Trot @ 9:00 in Cary
• Cross Roads Turkey Trot @ 9:00 in Cary
• Gobbler's Run @ 8:00 in Wake Forest

I tried to find out what the fastest marathon dressed as a turkey was (or if anyone had ever tried). I had to settle for the fastest marathon dressed as a bird... which was achieved at, you guessed it, the London Marathon. Martin Indge ran a 3:04 dressed as an ostrich. What motivated him to run so fast? To quote Mr. Indge, "I believe there's a panda out there I've got to go head to head with"... AWESOME!