Get ready | THE DIRTY 2ND HALF
To Bend
Dirty 2nd Half course map
Start Finish
r. tury D Cen / y a w h g i H Lakes Cascade
Seventh Mountain Resort
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Deschutes River
Elevation profile Marcy Schreiber, of Bend, runs through a rocky, uphill section of the course. their legs. When tackling hills, Bien suggests runners try to relax more on the uphill and “work it more” on the downhill. Austin thinks runners should not run for a day after a long run and older runners may need more rest. “Stress plus rest equals success,” said Austin. She also says runners should pay attention to their overall health, including getting enough
The race When: 9 a.m. Oct. 3 Cost: $25 Contact: www.superfitproductions.com, then click on link to Dirty 2nd Half Foot Zone Learn to Run — Dirty 2nd Half Training Group When: Eight weeks, starts Aug. 7, 8:30 a.m.; deadline to sign up for the class is Aug. 4. What: Geared to runners able to run 5 miles comfortably; includes training plan, running essentials, coaching support, weekly group runs, Dirty 2nd Half race entry Cost: $130, includes entry fee; $150 includes race shirt Contact: Foot Zone, 541-317-9568 or www.footzonebend.com Page 16
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Source: Dave Thomason
sleep. Austin suggests people follow a basic healthy diet and avoid the urge to splurge after a big run. Bien encourages runners to make sure they are eating enough fruits and vegetables, to eat a few more carbohydrates and to consider eating protein in the morning. Austin thinks people shouldn’t expect training to go perfectly every time. “It’s OK. You have permission to have good days or bad days.”
Equipment Shoes are obviously the most important equipment a runner needs. Most coaches suggest runners go to a shoe store and get an expert fitting, preferably with gait analysis. Shoes typically last about 300 to 500 miles, according to Bien. He says runners should have a dedicated pair of running shoes. Bien thinks runners need to have a good hydration system. Once the runs build to 8 or 10 miles, runners need to carry something to drink. There are devices that help attach a bottle to a runner’s hand, as well as waist packs or backpack systems. While there will be drink stations along the route, Bien recom-
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ANDY ZEIGERT
mends runners bring their own drinks. He also recommends runners bring energy gels, which are easily digestible food jellies. They typically have about 100 calories and contain electrolytes and sodium, according to Bien, which can help provide energy. Austin also encourages runners to bring some form of fuel with them. She thinks anytime a runner is going to be out for more than an hour, it’s good to bring along something to refuel. Austin encourages trying different options, knowing some people have a tough time digesting some of the tablets, energy gels and powders available. She prefers bringing along a granola bar (usually something with nuts) and eating small bits while running. “Start experimenting, see what works for you,” said Austin. When it comes to clothing, Bien says runners should go synthetic all the way, from socks to hats. Cotton absorbs moisture and clings to the body, he says, and cotton socks can create blisters. Once the runner has the right equipment and the right plan in place, the rest is just a matter of putting one foot in front of the other. •
SUMMER / FALL 2010 • HIGH DESERT PULSE