Fitting Remarks: How People Know That You Just Ran The Twin Cities Marathon

Many of you just finished a marathon this weekend. If so, CONGRATULATIONS! You should be very proud.

Even if you don't mention it, I bet people know that you just ran a marathon...they know. 

How, you ask? 

Let me give you a few sure signs that you ran the Twin Cities Marathon this weekend, or any other marathon for that matter!

(On a serious note, you should really be very proud. This post is just for fun!)

• You are taking the stairs backwards. Better yet, you've totally given up on walking. You're taking the elevator. You've strongly considered renting one of those motorized scooters.

• Everything is a celebration! That extra cupcake? I'm celebrating! One more beer? But I'm celebrating!

• You're still hungry all the time. You still want to eat ALL THE THINGS!

• You have a few less toenails. 

• People at work want to see your blood blisters (true story- this happened to my friend! I saw them..they are impressive.)

• You can't stop talking about the marathon...."Oh, you went apple picking this weekend? Well, I ran a marathon. Let me tell you ALL about it!"

• '

• You can't even think about Mountain Berry Blast Powerade without getting queasy.

• You are enjoying leaving work without the need to fit in a run. You actually have time to run errands and cook dinner. Who knew there was a whole world outside of running?

• Yet even though you're enjoying this whole new world, you're already wondering when registration for TCM 2015 opens.

• If not TCM, instead you're spending too much time on www.marathonguide.com looking for your next one. (Here's looking at you Erin!)

• You're looking through the splits on your Garmin and reminiscing about every mile #sofun #ilovemarathoning

• You're getting choked up watching videos like this one (thanks Minneapolis Running for sharing!)

And...the number one way to know that you just ran a marathon...

• You're still wearing your medal. 

*A tip from the Right Fits- medals have a 24 hour grace period- unless this was your first marathon, then we can give you an extension...

Congratulations marathoners!  I hope you are enjoying your well deserved R & R!

Weekly Recap: More BIC Bands and Cheering for TCM 2014!

Happy Sunday! I'm checking in with you quickly for my weekly recap of what happened last week in fitness and fitness fashion.

Let's start with fitness!

Monday: 11 miles with 8 hill repeats with the Calhoun Beach Running Club. It got pretty dark while we were at the hill. Next time I definitely need to bring my knuckle lights...So sad that it's already so dark so early!
Tuesday: 4 easy miles with Matilda- I was too tired from the big run the night before that I couldn't get up to run in the morning. Yet I had plans after work, so I had to squeeze in a short one where I could.
Wednesday: 4 trail miles at Hyland park at one of the Salomon Autumn Trail Series Runs. This was a super fun trail race! I am definitely signing up for the next one (on 10/15). The race was 3.6 miles (a 6k I think) but we did a short warmup beforehand for just 4 miles total. If it weren't for the mosquitoes, this would have been a perfect night for a run.

Thursday: 7.5 miles easy with Matilda. I was supposed to do a tempo run this day, but since I had a "harder" effort the night before at Hyland, I figured that could count as my tempo workout.
Friday: Complete rest
Saturday: 20 miles with the Calhoun Beach Running Club
Sunday: 4 mile easy run with Matilda

This was a bad week in terms of balance- all running, no strength, and no yoga Not good! It was also my 3rd week in a row at 50 miles, so I'm not surprised I have been experiencing more aches and pains. My goal for this week is to do a much better job of balancing running with other workouts- yoga, barre, and definitely more foam rolling. Writing my goal here on the blog in hopes that it keeps me accountable!

But running is the theme of the week, with the highlight of course cheering for all the awesome runners at the Twin Cities Marathon!  Here are just a few of the pictures from spectating today:

We cheered at mile 5.5, mile 16.5, and mile 24.

What's happening in fitness fashion?
As for fitness fashion this week, I will have to go with those awesome CBRC Bic Bands. I saw a number of them on the course!

My friend Jill who works for Athleta (and is a Corepower Yoga sculpt teacher) met Sandy, the owner and founder of Bic Bands at the San Jose Marathon expo this weekend. She told Sandy how much we all love our CBRC headbands. This is definitely true, since they made several appearances on the race course. Thanks Sandy!

with Sandy the owner of BIC Bands

Before I end this post, I'd like to say congratulations to my sister Erin who ran the Lakefront Milwaukee Marathon this weekend. She finished feeling great and I'm very happy for her. Way to go, Erin! I'm trying to convince her to come run TCM next year....maybe I'd have to join her? I haven't run it since 2008!

It was hard not to get inspired today- lots of PR's and strong races out there. I'd also like to say congrats to Nathan from Minneapolis Running, (my cohost of THESE webinars for first timers.) Way to go on your BQ!

Did you run a race this weekend? If so, how did it go? Please let me know in the comments!

Fit Tip Friday: What to Wear and What NOT to Wear to the Twin CitiesMarathon Expo.

If you've been watching the First Time Marathon Webinars that I have been doing with Nathan from Minneapolis Running, you've probably heeded our advice, and you've given a lot of thought to your gear for race day. Great! So, you've got your race day outfit all planned out, but have you given any thought to what to wear to the expo? 

I'd like to share some advice that comes from an experienced marathoner in another local running club in Orono. My friend Abby used to run with this crew, and she shared this email with me last year, and the author, Todd, was nice enough to allow me to post.

It's all in good fun, so I hope you find it as entertaining as I did! 

(Remember, it's all in good fun...in truth, you should wear whatever you want to.)

For newbies especially, here’s a list of what to wear and what not to wear at the Twin Cities Marathon Race Expo this Friday or Saturday. The trick is, you want to look like you belong there (because you do), but you also don’t want to look like you are trying too hard to belong. The look you are going for is "confident athlete who doesn't look like you ran here, but easily could have".

Also, you might as well pick up your goodie bag and race number right away, because you look cooler walking around with it (BUT DON'T PUT THE NUMBER ON JUST YET).  

If you are going to wear a race t-shirt, here are some rankings of shirts on a scale from Really Cool down to Dork:

"Really Cool":

Super Cool Finisher's shirts- anything from the Boston Marathon, a Western States 100 shirt (or any 100 mile race shirt), or an Ironman shirt.  

"Pretty Cool": 

Last year's TCM finisher, any other year's finisher shirt (the older, the cooler - old Grandma's shirts work well for this too if they aren't too yellow and faded), a NY, Chicago, London, Paris or Berlin finisher's shirt. 

Also "pretty cool": Any obscure ultra shirt, (if it has blood stains – you are up in the super cool category as long as it was from the race and not from chopping broccoli), Border to Border Triathlon, Big Sur, Marine Corp, California International, etc.

"Cool": 

Last year's 10 miler finisher shirt, any other year's 10 miler, any TCM volunteer shirt (but be prepared to give directions to the bathrooms), TC10k, any 1/2 marathon shirt (except the Monster Dash)

"Not So Cool": 

A 5k race shirt, sprint triathlons, inline skate races, any Monster Dash shirt.

"Dork": 

An ALARC Shirt, a racing singlet, generic under armor shirt, AND especially any shirts from the Warrior Dash, Color Runs or other "pretend" races, these are especially uncool (I'm not counting the Tough Mudder - that's cool because it's more like 10 miles and really hard, not just pretend hard). Not making a judgement here, whatever gets the masses off their asses I say - and I'm sure they are plenty of fun, just don't go to the Expo and expect any respect...because while the marathon is many things to many people, it is a race after all. 

"Even BIGGER Dork": 

Running shorts. This applies to guys especially - trying to look like a runner at an expo full of runners means you are just plain trying too hard. We get it. You are here to pick up your number because you are a runner. So is everyone else. 

Funny tips- thanks Todd!

In all honesty, I do have some fitness & fitness fashion tips for the expo. 

Tip #1- Dress comfortably. Wear comfortable shoes. Don't wear high heels. You do not want to start Sunday's race with sore feet or blisters.

Tip #2- Dress in layers! It can get hot in there with the crowds.

Tip #3- Bring a water bottle. Hydration is the name of the game!

Tip #4-  Buy a poster/shirt/sweatshirt/something. You'll want some memorabilia from your marathon.  Buy a TCM t-shirt. Then in ten years, it will be a "pretty cool" thing to wear to the expo. Vintage TCM shirts...plan ahead for TCM 2024!

Tip #5- Go on Friday if you can. It will be less busy.

Tip #6: Bring a camera- you might meet some local celebrities. Heather Kampf, Carrie Tollfeson, who knows? Kim Jones will be at the expo on Saturday. She is a two-time women's champion at the Twin Cities Marathon (1986 and 1989) and author of the book Dandelion Growing Wild. 

Maybe you'll get to see Nathan from Minneapolis Running , also famous from Youtube, thanks to these webinars.

Share your pics, tweets, and words of wisdom with me for the expo @TheRightFits on Twitter. 

GOOD LUCK!

*Have you signed up for my weekly newsletter? Never miss a Right Fits post!

Fitting Remarks: How to be a Great Marathon Spectator

By Jess in Minneapolis

This past Sunday was the Twin Cities Marathon. 

Lead men and lead women at mile five

The past several years, Dustin and I have been out of town running marathons in other cities on TCM  weekend (Milwaukee, WI; St. George, UT; Scranton, PA) We were excited to be in town this year and able to cheer for our friends who were participating. 

Well, maybe I was more excited than this guy:

If you were reading the blog this time last year, you might have read all about when our coach won the Mankato marathon (if you missed it, it's HERE) Kelly, Theresa, Dustin, and I were part of the cheer squad at that marathon too!

This year, we had new signs (well, some of them were new), but the same high energy! The day actually started out sunny and gorgeous; however, it did eventually start to rain. However, a good spectator sticks it out, even in the rain! 

Now that we're so experienced, I'd like to share our tips as to How to Be a Great Marathon Spectator! 

1. Know the course! 
Just like the actual runners do, you need to be familiar with the course and the good spectator spots. It is also important to plan ahead for how to get from one spot to the next. Remember, several roads will be closed and traffic will be worse than normal. We were definitely familiar with the course, having all run it in the past, trained on most of it day after day, and living near certain points of it. 

This Sunday, we started out our cheering off of Lake Calhoun at mile 5, then heading to West River Road at the 30k mark, and then around mile 24 on Summit Avenue. 

Susie at mile five

2. Bring the tunes!

Kelly provided us with the "JAM XT Extreme Wireless Speaker" (You can find one HERE) This little device allowed us to share some energizing tunes with the runners (and the other spectators ) I put together a mix on my iPad mini, and we were able to play it via the Bluetooth connection on the JAM XT.

However, one thing we learned on Sunday was that we really should have saved the tunes for later in the day. We played music from the beginning of our cheering (around 8 am) until the end (nearly 1 pm). The battery life of the JAM XT was good, but not THAT good. Unfortunately, it did die on us towards the end of our cheering endeavors, at just the time that we needed it the most. Next time we will save the tunes for the later miles when it matters most.

3.  Dress for the weather.

Again, just like the runners, the spectators should review the forecast to ensure they are prepared! We knew it was going to rain and we all brought warmer, water resistant jackets to put on.

4.  Bring snacks! 

Kelly was smart and she brought us honey crisp apples and pumpkin muffins. It's hard work cheering all morning, so we all appreciated the tasty snacks.

5. Bring the noise!

We brought cowbells and hand-clappers (or whatever those plastic things are called). These items helped us bring the noise and intensify our cheers!

6. Know Your Runners!

It can be difficult to spot your runner in the crowds. I know that we missed quite a few CBRC runners that were out there on Sunday. It helps to know what your runner is wearing. The brighter the better! Most marathons have sophisticated online tracking systems these days as well, which helps you know if your runner is on pace, so you can plan your next cheering spot.

7. Use Your Signs Carefully: 

When I'm running a marathon, I love reading all the signs, even the snarky ones. We had one that read, "10 to 1 Odds That You'll Hurt Before This is Over, " or, "If the marathon were easy, it would be called your Mom."  

I understand that these signs are not humorous to all audiences, so we were careful not to use these all the time.

We found that the signs that were really appreciated in those final tough miles were the positive signs, like "You're so smart and pretty" or "Damn, you look good!" 

8. Stick around to the end!

I think this one is important. Once we were at our final cheering spot on Summit Avenue, we stuck around there as long as we could, up until at least the 5:30 pacer came by. These runners were definitely struggling, but they were all so grateful and happy to have us out there. It made us feel really appreciated. As cool as it is to see the fast groups come through, it's the slower groups that take the time to read our signs and smile. 

We had such a fabulous time cheering for all the runners! Nice work out there!

Did you spectate at a race this weekend? Any additional tips for the cheering squads?

One tip I have for runners is leave the headphones at home. 300,000 spectators came out to cheer for Twin Cities, and they want you to hear them cheer for you! Put your name on you top with electrical tape too, so we can personalize our cheers! 

(Just make sure you don't lose any letters like I did!)

Failed Fit: What Not to Wear to the Twin Cities Marathon Expo

By Jess in Minneapolis

Hi everyone! I'm back in Minneapolis, and super pumped to be in town to cheer for all my friends this weekend at the Twin Cities Marathon (and remotely for my sister Cresta at the Milwaukee Marathon!) In fact, I've put together all my signs for Sunday, and I'm pretty excited about them!

What do you think of this one? Ha! I figured it will make someone smile.

Actually, for the past four years that we've been with the Calhoun Beach Running Club, we have always been out of town running a marathon in another city on the same day as Twin Cities, so we have never been able to cheer for our friends. But we planned our Berlin trip perfectly, and we're back in Minneapolis, and ready to cheer our hearts out!

Anyways, on that note, I'd like to share some advice that comes from Todd in another local running club, the Orono running group. My friend Abby used to run with this crew, and she's still on their email distribution. She shared this email with me, and the author, Todd, was nice enough to allow me to post.

This is Todd's advice as to what to wear- and what NOT to wear to the TCM expo this weekend. It's all tongue-in-cheek, but I hope you find it as entertaining as I did!

You've probably had your race outfit figured out for awhile now, but have you given any thought to what to wear to the expo? Here's some sage advice.

TCM Expo Dress Code:

For newbies especially, here’s a list of what to wear and what not to wear at the Twin Cities Marathon Race Expo this Friday or Saturday. The trick is, you want to look like you belong there (because you do), but you also don’t want to look like you are trying too hard to belong. The look you are going for is "confident athlete who doesn't look like you ran here, but easily could have".

Also, you might as well pick up your goodie bag and race number right away, because you look cooler walking around with it (BUT DON'T PUT THE NUMBER ON JUST YET).  

If you are going to wear a race t-shirt, here are some rankings of shirts on a scale from Really Cool down to Dork:

"Really Cool":

Super Cool Finisher's Shirts: Anything from the Boston Marathon, a Western States 100 shirt (or any 100 mile race shirt), or an Ironman shirt.  

"Pretty Cool": 

Last year's TCM finisher, any other year's finisher shirt (the older, the cooler - old Grandma's shirts work well for this too if they aren't too yellow and faded), a NY, Chicago, London, Paris or Berlin finisher's shirt; 

Finisher's shirts from Berlin- okay to wear at the TCM expo next year.

Also "pretty cool": Any obscure ultra shirt, (if it has blood stains – you are up in the super cool category as long as it was from the race and not from chopping broccoli), Border to Border Triathlon, Big Sur, Marine Corp, California International, etc.

"Cool": 

Last year's 10 miler finisher shirt, any other year's 10 miler, any TCM volunteer shirt (but be prepared to give directions to the bathrooms), any 1/2 marathon shirt (except the Monster Dash), TC10k.

"Not So Cool": 

A 5k race shirt, sprint triathlons, inline skate races, any Monster Dash shirt.

"Dork": 

An ALARC Shirt, a racing singlet, generic under armor shirt, AND especially any shirts from the Warrior Dash, Color Runs or other "pretend" races, these are especially uncool (I'm not counting the Tough Mudder - that's cool because it's more like 10 miles and really hard, not just pretend hard). Not making a judgement here, whatever gets the masses off their asses I say - and I'm sure they are plenty of fun, just don't go to the Expo and expect any respect...because while the marathon is many things to many people, it is a race after all. 

"Even BIGGER Dork": 

Running shorts. This applies to guys especially - trying to look like a runner at an expo full of runners means you are just plain trying too hard. We get it. You are here to pick up your number because you are a runner. So is everyone else. 

Please note - this was written very much tongue in cheek - so please don't take offense if the Monster Dash is your favorite event.  

Thanks Todd for letting me post your advice!

As for me, this is what I wore to the Berlin Marathon expo last Saturday. Please note the guy in his running spandex on the right of the picture- he clearly didn't receive Todd's advice!

Weekly Recap and the Calhoun Beach Running Club Capitol Run!

By Jess in Minneapolis

September is here, and fall is creeping up on us. I bet most of you are tapering now if you're doing a fall marathon. Cheers to the taper!

My first week of the taper panned out pretty well. Here are the details:

Monday: Yoga! Hot Power Fusion at Corepower Yoga at St. Louis Park with instructor Joseph. Felt amazing!

Tuesday: 8 am miles solo

Wednesday: Surly Furious Five Miler again at Theodore Wirth (i.e. trail run)

Thursday: 8.5 miles at a real live track! One of the run club members is a coach at a local high school, so we were able to access the track to do some legitimate speed work. Four one-mile repeats, with one lap (400m) in between, cooldown/warmup of about 2 miles

Friday: C2 at Corepower Yoga- i.e. Vinyasa Flow

Saturday: 15 miles (tag-along long run to the Capitol Run, see below)

Sunday: 4 easy miles with Matilda

Total: 40.5 miles, 2 yoga sessions, no complete rest days, but lots of rest

It’s amazing how much more time I had for yoga during the taper. I guess when you’re not trying to max out on running, you actually can take a breather every once and awhile!

I went from 60 miles last week to 40 this week. This means that my total mileage decreased by 30%, which is pretty standard for the taper. This week, I’ll probably only run 30 miles, or another 25% decrease, or 50% of my max week. 

I try to keep this tip in mind for the taper:

Cut back the mileage: Decrease your total weekly mileage by about 40% starting two weeks out. During race week, reduce your overall mileage by at least 60%. For example, a runner whose weekly training mileage peaked at 60 miles (like me!) should run 36 miles the week before race week, and no more than 25 in race week. During the last four days before the marathon, don’t do any runs of more than three miles. If you’drather take the last two days completely off, that’s okay too. Don’t worry about mileage during race week- you’ll get your fill on Sunday morning!

Next week, (the week before Berlin), I’ll run easy 3-5 milers, but I am going to focus on sleep. I know that jet lag could be an issue for us, so I want to try to go into the traveling time well-rested.

2013 Capitol Run:

This past Saturday was the ever-popular Calhoun Beach Running Club Capitol Run. I wrote about it last year HERE, but if you missed that post, you may be wondering, "what is a Capitol Run?"

What's a Capitol Run???

A Capitol Run is an awesome, well-organized CBRC training run to the state capitol building! This run involves 20-22 miles of the Twin Cities Marathon course; FYI- the Twin Cities marathon ends at the capitol in St. Paul. It's one of my favorite marathon finishes so far! 

For the training run, runners are given the option to run 20 or 22, depending on their individual training.

The CBRC capitol run starts at the Calhoun Beach Club. The club's location around mile 4 of the course is truly ideal.  Runners had to sign up ahead of time on a google doc online. Volunteers dropped their vehicles off at the capitol around 6:15 am that day, and rides were coordinated back to the club so that everyone would have a ride home after the run as well. Planning such an event required a lot of time and logistical savviness! Yet thanks to the good people at the CBRC, everything went smoothly (again this year!)

Since I did my max long run last week, I only had 15 miles on the schedule, but TCM and Chicago marathoners had 20-22 on their schedules this weekend. Dustin had volunteered to provide a support stop at mile 7, so it worked perfectly for me to hop into the run there, and then take a “shortcut” to the Capitol.

The Capitol Run is a great opportunity for Twin Cities Marathon runners to get familiar with the course and the “hills” of Summit Avenue in St. Paul. Several other running groups in the Twin Cities also organize capitol runs this day as well, though theirs are slightly different. For example, Lifetime Fitness’s running group does an out-and-back course from the capitol and back. The Calhoun Beach Running Club runs from our club (on Lake Calhoun) to the Capitol. Our version does take a little extra planning, as everyone who makes it to the capitol needs a ride back afterwards. Fortunately, there were plenty of volunteers willing to drop their cars off early in the morning at the Capitol, and everything went smoothly (thanks in part to Dustin’s hard work planning the event!)

I felt a little like a “cheater” having only done 15 miles instead of 22, but I had my fair share of a tough long run the weekend before, and I was happy to have an easy 15 miler instead. Thirty runners participated in the CBRC Capitol Run this year, and it sounded like most everyone had a good day. The weather was so much better than last weekend, which definitely helped a ton!

I ran my “cheater” Capitol Run with a newer run club member, who was pretty diligent about keeping us on pace. She actually runs 8 min/miles on marathon day, but she is a strong advocate for the SLOW pace on the long runs. She believes that she recovers a lot faster, and is less likely to get injured if she is smart about keeping a relaxed pace on the long runs. Therefore, she started around 9:15 min/miles, eventually picked it up to 9 min/miles, and then finished strong around 8:45 min/miles. It felt great to me to finish feeling great, and I definitely didn’t need much time to recover. Perhaps there is some truth to her methodology!

Nice work runners! 

Now enjoy your taper.

Fit Fanatic: The Carbo-Load!

By Jess

Most of you have probably heard the term "carbo-loading". Even if you're not a runner, perhaps a runner friend of yours has mentioned it, as they scarf down a plate of fettuccine! 

Or, if you've done a full marathon or a half, there might have been a pasta feed the night before. This tradition is quite common, but is there science behind the pasta pig down!!??

 I turned to the runner's bible,  (Runner's World of course) for some information as to why we carbo-load.

The Science Behind the Carbo-Load:

When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body's most easily accessible form of energy, but it's not the only source. During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel.

When you run out of glycogen during a race you hit "the wall." Your body has to slow down as it turns fat into energy. (Quoted from Runner's World) Benjamin Rapoport, a 2:55 marathoner, is intimately acquainted with the wall. The Harvard M.D. student hit the wall so hard at the 2005 New York City Marathon that he decided to study how to avoid it in the future. "Proper carbo-loading—or filling your muscles to the brim with glycogen—won't make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall," he says.

So...what should I eat?

Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. "Bananas are a low-fiber choice," says sports nutritionist Ilana Katz, R.D. "And you can peel apples, peaches, and pears to reduce their fiber content." She also gives her clients permission to indulge in white bread and baked potatoes without the skin since both are easily digested.

This article suggests steering clear of high-fat foods—like creamy sauces, cheese, butter, and oils—as well as too much protein. Both nutrients fill you up faster than carbs and take longer to digest, she says. 

Advice? 
Pick jam—not butter—for your toast, tomato sauce in lieu of alfredo sauce on your pasta, and frozen yogurt instead of ice cream for dessert.

How MUCH Should I Carbo-Load?

You can't completely fill your muscles with glycogen from just one meal, "which is why you should start carbo-loading two or three days before your race," says Ryan. Since you're running very few miles, the glycogen will accumulate in your muscles. At this point, 85 to 95 percent of your calories should come from carbs, says Katz. Ryan recommends eating about four grams of carbs for every pound of body weight (for a 150 pound runner that's 600 grams—or 2,400 calories—of carbs per day).  

So how does the Calhoun Beach Running Club carbo-load?

Well, we planned a pasta dinner as well!

However, it was not the night before the race. With so many runners doing marathons in various locations (Scranton, Chicago, Mankato, Twin Cities), our pasta party is held the Wednesday before Twin Cities.

And this year, the carbo-loading occured at Pizza Luce in Hopkins. It turns out one of our members is a manager there, and he generously hosted us there for a reasonable price of $20/person for all you can eat pasta/pizza, as well as one drink (beer or wine).

So, this is a fashion and fitness blog right. What do you wear to a pasta feed?

Well, I came right from work, and didn't have time to change. So this is what I wore...

Shirt: H&M

Skirt: Banana Republic Double-breasted pencil skirt, online exclusive. Buy it here!

Necklace: Stella & Dot Bahari Necklace. Buy it here!

Belt: Len Druskin

But enough about me. 
This is what the real CBRC members wear...

And this is what the true hipsters wear:

(Looking good sir!)

So...the where? 
Pizza Luce in Hopkins of course!

How did we carbo-load?

Pizza, spaghetti, mostaccioli, lasagna (veggie or meat), garlic bread, salad...so much good stuff!

We had a semi-private room, which was a nice touch.

This guy (with the arrow pointed to his head) stood up and gave a little thank-you toast to Coach Paul for all his hard work. I thought it was really sweet for him to do that, and the whole room agreed with his words. We feel the same way about our awesome coach. Thanks Paul for everything!

And good luck to ALL the runners this Sunday!

Featured Fit: The Calhoun Beach Running Club Capitol Run!

By Jess

At the end of each official marathon training season, the Calhoun Beach Running Club organizes a "Capitol Run."

{the Twin Cities Marathon finishes here!}

What's a Capitol Run???

A Capitol Run is an awesome, well-organized CBRC training run to the state capitol building! This run involves 20-22 miles of the Twin Cities Marathon course; FYI- the Twin Cities marathon ends at the capitol in St. Paul. It's one of my favorite marathon finishes so far! 

For the training run, runners are given the option to run 20 or 22, depending on their individual training.

The CBRC capitol run starts at the Calhoun Beach Club of course! The club's location around mile 4 of the course is truly ideal. From there, 30+ of us headed out around 7:15 am, on a beautiful, clear September morning. The temperature was in the mid-50's, the sun was shining, and excitement was in the air!

My husband has recently taken on a "leadership" role in the club, and he did a lot of the organization for this event. I think he did a great job, and I'm not just saying that because he is my husband! Runners had to sign up ahead of time on a google doc online. Volunteers dropped their vehicles off at the capitol around 6:15 am that day, and rides were coordinated back to the club so that everyone would have a ride home AFTER the run as well. Planning such an event required a lot of time and logistical savviness! Yet thanks to the good people at the CBRC, everything went smoothly.

As for the run-

Support stops were located at miles 6.5, 12.5, and 17.5. They were manned by other CBRC members who weren't training this season (or this particular weekend). For example, Amber and her husband manned the first stop. She just ran the Sioux Falls Marathon last weekend (as you can read about HERE) and didn't need to do another 20 miler so soon! The second stop was managed by the wife of a run club member, and the 3rd by another Sioux Falls marathoner. 

Powerade, ice, water, fruit, jolly ranchers- each stop had plenty of goodies to keep you going. 
Some stops had music and/or canine friends for a tail-wagging vote of confidence for the runners!

{This handsome fella attended one of the support stops with some woofs of cheer!}

For TCM runners, especially first-timers, this capitol run provides an opportunity to become familiar with the marathon course, and to experience the hills leading up to Summit Avenue (they can be tough!) as well as the glory of the capitol finish. Knowing what to expect on marathon day can really help to ease any nerves before the big day.

At the end of the run, each runner has to run UP the capitol steps and touch the doors; otherwise it doesn't count!

{Kelly and Susie make their finish COUNT!}

This year, there were other run clubs doing similar capitol runs, so there was a lot of energy out on the trails. The weather was great, the support was well-spaced, and it was a great culmination of the training season.

Side note: The other club that had a big presence that day was the Lifetime Fitness running club. Their version of the capitol run was an out-and-back run from the capitol. It was open to the public (for a fee), with segregated pace groups, and busses from their facilities. Our capitol run is only open to members, is a point-to-point event, and is included in the membership dues.

No matter which club you ran with that day, it was great to have the other clubs out there, and I have to admit I appreciated the Lifetime signs pointing us in the right direction at a few points on the course!

{Here come the ladies- the finish line is steps away!}

{Meggan and I take on the stairs!}

Nice work Calhoun Beach Running Club. 

Now it's time for the taper!