Race 13.1 - The Extra Mile, October 2016 Newsletter
2017 Schedule: Registration is now open for our 2017 Race 13.1 Charlotte half marathon and 8k on September 24!More 2017 races will be opening soon, so stay tuned to our calendarand check out the various locations and register for a race in a new city today!
Race 13.1 Corporate Race Packs: Experience great half marathons in great cities with your corporate community! Race 13.1 offers Corporate Packs to enable companies and organizations to run together! This offer can help foster group participation and will increase the team spirit of your organization. Click here to learn more!
Join us at City of Oaks Marathon!Join Race 13.1 at the 10th anniversary running of BCBSNC City of Oaks Marathon, Raleigh's Premier Road Race, on November 6! Capstone Event Group, the event management company that produces Race 13.1 events, is excited to now produce the City of Oaks race. This long-standing event has a distance for everyone, an incredible post-race party with live bands, food trucks and more, and features a Boston-qualifier marathon! Click here for detailson the race, and click here to find out how City of Oaks can count towards your Race 13.1 3x/7x/13x award!
Tip of the Month: Four Ways to Enjoy Long Runs
With the Fall 2016 Race 13.1 season rolling,this month's tip can give you insight on how to enjoy those long training runs. Check out this article on Runner's Worldto learn helpful hints of information that will make your race more enjoyable.
Runners often havea love/hate relationship with the long run. We love the sense of accomplishment we feel when it’s over; we hate the anticipation of actually getting out there.
Yet it must be done: The long run is the keystone of any training program—5K to marathon. “The long run builds endurance and strength and teaches you how to deal with fatigue,” says Maria Simone, a USA Triathlon—certified coach and owner of No Limits Endurance Coaching in Absecon, New Jersey.
Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size, which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort. They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes, you know what works best.
Long runs aren’t easy, but they don’t have to be death marches, either. There are a number of ways to make going the distance comfortable—enjoyable, even.
Pros: Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to cover. “It’s a dissociative strategy; it keeps your focus off what’s ahead,” Simone says. It can also distract you from tired, achy legs. Research from Costas Karageorghis, Ph.D., a leading authority on music and exercise, shows that music can reduce perception of exertion and increase endurance by 10 to 15 percent.
Cons: Music can make you oblivious to important things, like that oncoming car, or your body’s signals (Too fast, you’re going too fast!). You can also become dependent on it—not a good thing if your device’s battery goes dead midrun or if you plan to race without it.
Do it Right: Karageorghis’s research says fast-tempo songs that exceed 120 beats per minute (BPM) are ideal during high-intensity exercisewhen you’re working at 75 percent of your maximum heart rate, and slower speeds are best for less-intense efforts. Because songs that push you through an interval session might be too frantic for a slow, steady effort, craft separate playlists for your workouts. Or try an app like PaceDJ, which configures a playlist based on your specific running pace. Podcasts and audiobooks are also a good option—they won’t inspire you to sprint. For safety purposes, keep the volume low enough so you can hear yourself talking over what’s coming out of your earbuds.