Upcoming Races: Race 13.1 returns to the Motor City for the second Flagstar Bank Race 13.1 Detroit half marathon, 10k and 5k on Saturday, July 22! Our second summer Michigan race - the Flagstar Bank Race 13.1 Grand Rapids half marathon, 10k and 5k - will be held Saturday, August 12! Sign up for both half marathons using the same email address, and you'll earn the Flagstar Bank Michigan Summer Race Series bonus bling!
Join us for the I-85 Challenge in Greenville, SC & Charlotte, NC!
Are you running the inaugural BlueCross BlueShield of South Carolina Race 13.1 Greenville Half Marathon on September 9 or the Blue Cross and Blue Shield of North Carolina Race 13.1 Charlotte Half Marathon on September 24? Well now you have a reason to run both! Clickhere for additional details on our I-85 Challenge and how to earn some extra bling!
Check out your bonus bling from the I-85 Challenge!
Tip of the Month
It's officially summer - our favorite season to train! To check out the full article from RunnersWorld.com, click here.
Good Reasons to Love Training Through Summer:
1. Well-Lit Workouts Summer's extended daylight makes morning and evening runs more appealing. "People who may not feel safe running in the dark can find a daylight time that doesn't interfere with work," says Hamilton. This exposure to sunlight also makes it easy to get your daily dose of vitamin D. Since getting out the door feels harder in the dark, a bright sky means you're less likely to skip summer workouts, says Ken Mierke, a Washington, D.C.-area coach who developed the Evolution Running program. You can even experiment with running twice in one day, say 20 minutes in the morning and 20 minutes at night. "Twice-daily running can be helpful when work or family commitments limit big blocks of time," says Hamilton.
2. Motivation to Run Easy--Really! Summer weather makes Hamilton's runners "feel like they've got concrete blocks for feet," she says. But instead of lamenting your sluggishness, work with it: Deliberately run your first mile at a slower pace to extend the amount of time you can run without overheating. For example, if a nine-minute mile is your norm, start between 10-and 11-minute pace. "Most runners struggle with the concept of keeping an easy pace," says Hamilton.
3. More Chances to Race Short No matter where you live, summer triggers a spike in the number of races offered--especially short ones. Even in steamy Atlanta (where Hamilton trains and coaches), there's a 5k or 10k almost every weekend, and some on weekday nights. Running one per month can boost your motivation and serve as a progress check for your goal race in the fall. Races can also substitute for speed workouts, says Mierke. "Having a number on your chest provides some added motivation, and it's a lot more fun than hitting the track till your lungs pop," he says.
4. More Outdoor Workouts Ditching the treadmill for fresh air and sun may help correct your form, says Mierke. "Without the treadmill's cushion, runners tend to take smaller, quicker strides," he says. Mierke is also a "huge proponent" of cross-training through cycling, swimming, hiking, and paddling, which not only offer escape from sweltering pavement but also allow for greater training volume with less fatigue and injury risk. Summer is also prime time for trail running, Hamilton's favorite form of "cross-training" for runners on a steady diet of road miles. "Trails build strength and stamina by forcing you to pick up your feet and adapt to varying terrain and surfaces," Hamilton says. And because trails tend to be shaded by trees, they offer sun protection--and even an oxygen boost, says Mierke.
5. Less Long-Run Fuss In the summer, water fountains are on, bathrooms are open, and long-mileage workouts require less preparation. Take advantage of such conveniences by scheduling long runs accordingly: Plan jaunts with stretches through parks that have plumbing. And enjoy a break from the layering tactics (and resulting laundry) needed in chilly seasons.