It’s a New Year and time to plan your race schedule for 2016. If you have run races in the past you know that half the battle of staying fit, is getting out, signing up and staying committed. The easiest part about it is planning your schedule. In order to hit a new personal best PB on a race circuit, in a 5k or even at a marathon race you need to be prepared. Let us help you get there.
With the dizzying array of events and food comas that happen around the holiday season every year, it is easy to fall off the treadmill, almost literally. Especially when it gets cold and you dread the indoors treadmill over running out in the crisp, clean and refreshing air; now is the time that you have to get up and plan your year’s race schedule. Gearing up, initially is simply making the commitment to join in the race. Whether you like to run marathons, competitive 5 or 10ks or simple local runs, planning in the first months of the year will get you back on track and excited for earning that new PB.
In the beginning of the race season choose races that you have done before or are a little shorter in duration then you are used to. This will really help you get that PB in the first race, the most important one of the year. This sets the tone and pace for the rest of the year. Progressively get longer and less time in between races as you plan for the rest of the year. Of course remember to leave sufficient healing time in between races. If you are going out of town be sure to add in the planning for travel, take along food for race day and be comfortable with where you are heading.
Now for the most important part; get back to training. If you took December off for the holidays and still have not gone back to training, now is the time to start. With a month or more off for the holidays, remember to start back into your regimen slowly. Remember when you first did couch to 5k? Most programs get you there in 7 weeks. You generally will not need that much time if you have ran in the past, but starting slow can ensure you do not create injuries before your first race.
Pick an app, fit accessory or old fashioned stop watch timing to help you get to a training goal. Remember to get back in shape, may take some time at a rate lower then you were used to before. But just like riding a bike, once you get a week or two of running back under your belt, you will start climbing towards your PB in no time.
Make sure you stick to your schedule of races. The only thing that can beat you, is you. The best way to ensure this is to get running buddies to run with and announce your race schedule on social media. This helps keep you accountable for your race schedule. When you do arrive on race day, above all else have fun and race to beat your PB.
Are some of the assumptions about our favorite race flat-out false?
Several weeks before this year’s Boston Marathon, an editor at a large East Coast newspaper approached me with an assignment to contribute to the paper’s weekly “Five Myths” feature: Five Myths About Easter; Five Myths About Mount Everest; Five Myths About The Oscars, etc. The editor wanted me to write: Five Myths About the Boston Marathon Bombings.
The assignment would have provided good exposure for my latest book, 4:09:43, but I did not feel enough legitimate myths existed around the bombings to justify a “Five Myths” feature. The Oscars have been around forever, but the bombings happened only last year, too recently to develop a mythology. And quite frankly, focusing only on the horror of 2013 bothered me. I suggested to the editor that he broaden our approach to include all marathons. The editor said, no, and assigned the article to another writer.
Fair enough, but given the opportunity to select five myths about the marathon, not merely about the bombings, here is what I might have written:
Pheidippides was the first marathon runner. Despite the popularity of the story of a single warrior/messenger running into Athens after the Battle of Marathon in 490 BC with news of the Greek victory—then dying—it never happened. The story only appeared in history books several hundred years after the battle. Pheidippides is part of a legend, albeit one that runners now happily embrace.
26 miles 385 yards was the length of the first Olympic marathon. The Greek shepherd Spiridon Loues probably ran around 24.5 miles, or 40 kilometers, in winning the first Olympic marathon in 1896. Three Olympiads later at London in 1908, organizers moved the starting line back to Windsor Castle so the Queen’s grandchildren could see the race. That odd 26.2-mile distance somehow became the accepted standard.
Boston is the oldest and biggest marathon race in the world. Technically, the Olympic Marathon is one year older, but is only held every fourth year and in different cities. In the fall of 1896, New York hosted a “first” marathon, but that event failed to survive. Boston is the oldest continuously held marathon, although eight other marathons, including New York and Chicago are bigger.
Women will never be able to run 26.miles. A long since disproven myth, but rules once prevented women from running more than 2.5 miles. Then in 1966, Roberta Gibb ran the full distance at Boston followed in 1967 by Kathrine Switzer. Today, women dominate many long distance races. According to Running USA, in 2013 61 percent of the 2 million finishers in half marathons were women.
The Boston Marathon bombings were a hoax, never happened. Yes, this myth seems ridiculous, but conspiracy theories abound around many major events. The Moon landing was staged in a TV studio, right? Within a week after the bombings, a “book” appeared on Kindle suggesting that the Boston Marathon bombings were a hoax staged by the Federal Government.
While all the questions about the terrorists have not yet been answered—and may never be answered even after the trial—this is the saddest marathon myth of all. I was happy to have turned down the assignment from the newspaper editor. The marathon has enough legitimate myths without making up others linked to the bombings.
Here’s the breakdown between the two new marathon apps.
For the experienced runner, this app offers yet another step up. You’ll go from 4 days of running to 5 days per week. The main difference between the intermediate programs and the novice programs comes on the weekends: a pace run on Saturday followed by a long run on Sunday. Plus you finish with two 20-milers, not just one. If you are serious about your running, Intermediate 1 may be the perfect program for you.
The gradual increase in difficulty continues. The simplest difference between Intermediate 1 and Intermediate 2 is more mileage. The app not only asks you to run somewhat more miles through the week, but you will run three 20 milers at the end, rather than two. Sound tough? It is.
No matter what your skill level, training for a half or full marathon shouldn’t be a stumbling block. Get your hands on a Hal Higdon app and you’ll be confident and prepared to run no matter what your starting fitness level may be. For details on all of Hal Higdon’s apps visit http://halhigdon.bluefinapps.com/
For Connect members, we’ve made a special page highlighting your 2013 training! Check your inboxes or log in to your Connect account online to see your “2013 Year in Review” page.
We hope this year you’ll reach new distances, conquer new goals, enter more races, burn more calories, and have fun while doing it. Your successes inspire us to keep working towards creating new products to better your training experiences.
Not a Connect member? Create an account today and start the 30-day free trial. Upload all your workouts from within the app and we’ll send you your very own 2013 Year in Review. Sign up here.
Thanks for choosing Bluefin apps for your training. Keep up the good work in 2014!
When it comes to running, stretching is all to often a confusing subject. There are conflicting arguments on whether or not we should stretch, what type of stretching to do, and when to stretch. We’ve done the research and hand picked a selection of dynamic and static stretching exercises that target the muscles most used during a run.
According to Nikki Kimball from Runners World “…dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.”
Here are three reasons why you should include stretching in your workout routine.
Wake up your body. Dynamic stretching is the best way to give your body a wake up call. Dynamic movements help get your blood pumping and your nervous system enough time to respond to the upcoming workout you are going to be putting your body through. With each stretch you are warming up your muscles and steadily increasing your heart rate. Before you know it you’ll be heading out the door more than ready for your run.
Post run recovery. Some research suggests that you can skip the pre-workout stretch, but a post workout stretch shouldn’t be missed and here is why. According to Greg Strosaker stretching“provides recovery benefit, perhaps by improving blood flow to sore or tight areas or by helping to work out scar tissue adhesions. Since injuries often begin as “tightness” or accumulation of scar tissue in a specific muscle or tendon, it is possible that the process of exercising this muscle through flexibility work provides benefit.”
Help reduce the risk of injury. The important thing here is to do stretches that are specific for the sport you are doing. Tight muscles lack the needed elasticity to provide joints and muscles the right amount of push and pull with each running stride. Getting the specific muscles you’ll be using during the workout ready for action will help you maintain the needed flexibility necessary to help prevent injury.
Adding a new stretching routine to an existing workout schedule should be painless and easy. We’ve select stretching exercises that are tailored for runners and split them into pre and post workout sessions.
OUR Stretching app will:
Integrate with our existing running apps
Contain stretches that are specific for runners
Include a Pre-Run session which includes predominately dynamic stretching exercises
Include a Post-Run session which includes a mix of dynamic and static stretching exercises
Show you how exercises are performed with beautify, realistic, hi-def animations
Time your stretching session and let you know when to switch exercises
give stretching a try! Sign up below to receive an email when our stretching app is released. You could also win a free copy of the app!
Let’s face it stretching is boring, tedious, and requires some guesswork into which stretches to do and how to perform them correctly. Plus, most of us only have time to get out, run and get it over with.
We at Bluefin have set out to solve this and get you to start stretching, but better yet, to stretch properly. We’ve designed an app that will take the guesswork out of stretching and show you exactly what stretches to perform.
The app has two sets of stretching routines specifically created for your pre-run and post-run stretch. The app will guide you through a 5 minute routine that will get your muscles ready for a run. After your run select the post-run stretching routine to release built up muscle tension and prevent soreness and fatigue.
Sign up below and we’ll let you know when the app is launched. You will also be entered to win one of 50 free copies on launch day.
Bridge – great for opening up hip flexors and quads. Helps improve posture and back flexibility.
7 Minute Workout is a quick and easy way to get a workout in when you are away from home or don’t want to go to the gym.
The app contains 12 scientifically selected workouts that target all muscle groups. The 7 Minute workout was introduced in an article published by New York Times in May 2013. The author suggests that, “Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.”
The idea behind 7 Minute Workout is that you target certain muscle groups for 30 seconds, give them a 10 second break and continue with a different muscle group. High Intensity Circuit Training (HITC) has proven beneficial for those looking to break up their workout routines. HITC workouts have shown promise in reducing flab and increasing metabolism for maximum fat burning.
Our 7 Minute Workout lets you listen to your own music, or listen to the included sound track. Once you’ve mastered the 12 exercises increase your workout time by completing multiple rounds. The app also lets you shuffle the exercises to decrease boredom.
Once you’ve gotten yourself hooked to HITC workouts you’ll be asking for more. Our Bootcamp app has 40 different exercises and 5 built in workouts: Cardio and Core, Sculpted Arms, Killer Quads to name just a few. You can start with these or mix and match exercises to build your very own custom routine.
Make time for a quick 7 Minute Workout and reap the benefits now. Download your copy today to get started.
We are looking for 50 customers who are willing to help us beta test our new app: RunHelper Plus.
RunHelper Plus expands on our RunHelper Free app and brings 4 new workout types:
Timed workout: Select workout duration and the app will let you know when you reach the goal.
Time + Run/Walk Interval: Select workout duration, and duration of your run and walk intervals. The app will repeat the intervals until the workout duration is reached.
Distance + Run/Walk Interval: Select workout distance, and duration of your run and walk intervals. The app will repeat the intervals until the desired distance is reached.
Calorie Burn: Select how many calories you wish to burn and the app will let you know when you’ve reach the goal.
Time + Run/Walk Interval
Here’s how to join:
If you …
Have an iPhone 3GS or later with iOS 4.3 or later
Are able to run with the new app at least once a week
Are willing to send us feedback about the app
To join send us your device’s UDID. The UDID will enable us to create a special version of the app that you can install on your iPhone without having to download it from the App Store. The easiest way to do this is to download the Free UDID Finder app from the App Store and tap on the “Send Email” button. Send the UDID from the UDID Finder app to: firstname.lastname@example.org
Once the beta version is ready for testing we’ll send you an email with the app and instructions on how to install it on your device.
Catching up with our sponsored athlete, Matthew Murphy, after a busy 2012. Read on to find out how his passion for running started and where it has gotten him. Truly an amazing story.
When did you start running and how long before you knew you were good at it?
“Being “good” may be relative to not how my performance is, but how good running is for me and what it does for the greater good of the world we live in. When I first started running in 2010, I hated it. I had the wrong shoes and no real training plan. This resulted in me getting injured on my first outing. After I recovered and did some research, I got a “real” pair of running shoes and downloaded the Ease Into 5K app. I realized after about two weeks of doing the plan that I was starting to get “good” at running. I was also seeing a dramatic change in my weight loss while increasing energy and stamina levels. When it became bigger than me is when I started to use my running as a means to raise awareness for congenital abnormality research and assisting the families of the 1 in 30 children born with a congenital anomaly. This is a huge issue for me considering that it is the leading cause of infant deaths in the world and affected my son, Shawn. My wife and I were surprised that we could not find any type of non-profit that did research or provided the public information about congenital abnormalities, so after Shawn’s successful recovery from three life threatening surgeries in his first year of life, we started Shawn’s Anomaly to provide education, hope, and help to families affected by congenital abnormalities. I now raise money for the non-profit through my endurance events, help motivate others through speaking engagements, and coach athletes of all skill levels through their fitness journey so they can raise money for our mission through events of their choice all over the world.
how long before you realized you wanted to train for an ironman?
If you haven’t read the post, Shed Unwanted Weight catch up and join us, click here.
Do you have your pantry and refrigerator stocked and ready to go? Having the mindset to start a healthier diet is one thing, being prepared to start will only help you achieve your goal. Here are a few more suggestions as you start your week.
Before going to bed fill a water bottle with water and put it at your bedside. When you wake up, try to drink as much as you can before anything else. Refill it before going to work.
If you’re planning on making the yummy gluten free flatbread recipe make sure you soak the ingredients the night before.
To make fresh beans, soak them overnight as it helps decrease their cooking time. In the morning, put them in a crockpot with your favorite veggies and seasoning (watch out for sugar in your seasonings) and you’ll have yummy chili for dinner.
You can also prepare beans when you get home so they are ready for the next day. Wash, rinse and cover them in a oven safe pot and lid. Bake them at 350F. Check them after an hour for tenderness and to make sure they are boiling under the water (so they don’t burn). Total bake time 1.5 to 2 hours. Drain and prepare them anyway you like.
Exercise is every bit a part of this challenge. Make sure you move at least once a day for 30 minutes. Use our apps to help you complete your goal(s) and sign up for RunHelper Connect to track your weight loss and running progress. It’s an extra motivator to get an achievement saying you lost 5 pounds or more!
Here’s to a great start this February. Join in on the conversation through the comments and let us know how you’re doing and what your goals are this month! Follow the blog (lower right hand corner of your screen) or click the check boxes when you post a comment to receive follow-up comments.
Bluefin Software is powered by a husband and wife duo, Alex and Tanya Stankovic. Together, we develop apps for mobile devices. Our apps are more than just beautiful at their core, they're designed around the fitness experiences of real people and supported by the latest knowledge in health and fitness, software design, and technology. Read more
Bluefin Software is powered by a husband and wife duo, Alex and Tanya Stankovic. Together, we develop apps for mobile devices. Our apps are more than just beautiful at their core, they're designed around the fitness experiences of real people and supported by the latest knowledge in health and fitness, software design, and technology.