You’ve read about speed workouts and understand that adding speed to your regular running routine
can boost more than just your performance. Speed can help with efficiency, confidence, form, and
calories burned. But the right approach is necessary in order to stay injury free. Keep these 7 rules in
mind when adding speed into your routine.

1. Make sure you have enough miles under your belt before adding in speed. You should be
running consistently 3-4 times per week for at least 2 months. Adding speed too quickly
may result in injury if you don’t establish a good running base.

2. Determine your course. Speed training takes some preparation. Your usual running route
may be an option, but think about things like sidewalk cracks, traffic, pot holes, uneven
grassy surfaces, etc. Running slower allows you to be in control of avoiding a trip or fall, but
when concentrating on a faster pace you may not see one of these “obstacles” and may be
at risk for stumbling.

3. Warm up. Your body needs some time to get ready to move quicker. Your muscles are
going to use more oxygen during speed workouts. If you start too quickly too soon, your
body will be done before you start! Ease into your speed and prepare your mind and body
to go faster.

4. Don’t start too fast. Add one speed workout per week for a while until your body is ready
to do two speed workouts per week. Also, you should probably cap speed workouts to 3 per
week if you’re running 6 days per week. Your body won’t respond to more than that.

5. Focus on form. Sometimes your mind is focused on running fast and your arms start to flail
and your legs start to shuffle. If you feel that your running is getting too “sloppy”, then slow
down just enough to be able to maintain proper form.

6. Cool down. After you’ve done some speed, make sure you do some slow running or walking
before calling it a day. You’ll find that if you don’t cool down, getting out of the car after
your speed sessions will be difficult. The body needs to cool down just as much as needs to
warm up.

7. Take a rest day! When you begin adding speed into your routine, your body will need
adequate rest a day or two after your first few sessions. You’re more likely to stay injury
free when you listen to your body and take rest days.

The runs will take place every 2nd and 4th Thursday from May 24 to August 23. The runs will begin at 6:30 pm and last around an hour or so. The group will finish up the evening by enjoying the resort’s weekly special, Yuengs and Wings night (50¢ hot wings and $2.00 Yuengling drafts), while kicking back and listening to live music on the deck. The second Thursday of each month features live acoustic music on the deck, and on the fourth Thursday each month enjoy the outdoor summer series, Music Under The Stars.

Each group run will be lead by fellow trail runners who are familiar with the Bear Creek trails. Everyone is welcome to join. The trails at Bear Creek offer technical and non-technical terrain and remember, you will be running up and down the side of a mountain surrounding a ski slope. There are some decent inclines and declines to contend with.

A non-technical section of trail at Bear Creek

Meet at Parking Lot #4 at the Trailhead Kiosk.

This is a perfect way to learn the trails and meet fellow trail runners. Visit the Valley Trail Running Facebook page for information and to RSVP for the runs.

SCHEDULE:
May 24 – 1st run!
June 14 & June 28
July 12 & July 26
August 9 & August 23

A solid pre-race routine allows for things like a shake out run, pre-race fueling, a trip to the bathroom, and double- or triple-checking that you have all of your race equipment in order.

SHAKE OUT RUN
Many elite runners will begin their race day routines three hours before the start of a race, beginning with a shake out run. This should be a very easy-paced 2-3 mile jog depending on your race distance that day. A shake out run serves to dispel any race nerves and loosen the muscles. It is important to keep the pace very easy.

PRE-RACE FUELING
While you don’t want to race on an empty stomach, it’s best to get a little fuel in your body before racing. This is especially important if the race distance is longer (half marathon or more) in order for body to function at it’s best. Fueling two hours before the start of a race is an accepted rule of thumb. Some runners enjoy oatmeal, bananas, toast or a protein shake as part of their fueling routine.

RELAXING
Some runners thrive on the extra flow of adrenaline on race day, others find that those pesky butterflies do not help their race performances. Allowing yourself a decent cushion of time before the start of the race to stretch, hit the bathroom one final time, and meet up with friends can help you to start the race more relaxed. When you are more rushed and barely make the start of the race you can rest assured that you will more than likely run that first mile way faster than you should. By working “relaxation time” into your pre-race routine you can toe the line feeling fresh and ready to run a smart race.

What other routines do you incorporate into your race day schedule?

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What You Need: A Water Bottle & a Fitness Goal

Full Circle Training invites you to join a diverse group of individuals on Saturday mornings for a physically challenging workout. Each 75-90 minute session is led by Full Circle Training Owner, Obe Roundtree, and his team of locally recognized Certified Trainers. We welcome anyone who wishes to challenge themselves to reach new fitness goals in a non-competitive, friendly atmosphere.

The group size generally ranges from 15-25 people representing a range of men and women from high school athletes to marathoners and those who are seeking a variety of health/fitness goals such as losing weight, improving their 5K time or training for their first (or 10th) Mudder event.

The “Stairs” comprises a combination of short routes which incorporate the Fountain Park (WPA) Stairs and surrounding South Allentown hills at predetermined intervals/sets which keep the heart and body pumping to ultimately yield results for everyone who participates, regardless of fitness level. Distance ranges from approx. 3-5 miles total…Hills make us stronger!

Cost: None. We are attempting to collect donations to help develop a WPA Stairs Restoration and Maintenance fund. Any amount is appreciated.

Full Circle Training is committed to improving the health and fitness level of as many people as possible through its innovative and RESULTS driven approach & methods. “Come Get It”

Full Circle Training is located at 3864 Courtney Street, Suite 140 Bethlehem, PA 18017
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What is Natural Running?
In it’s most basic form, natural running is landing on your midfoot and in alignment with your center of gravity. This concept is nothing new. Just watch an elite run and you will see that there is a specific running form that they employ. The problem is that if you have never been coached you may not realize that you aren’t running with good form, thus running naturally.

Can you employ good running form, er Natural Running, in your current shoes? Absolutely! What Newton has done, however, is create a shoe which forces you to run with a midfoot landing. The technology is called Action/Reaction™ technology. It’s meant to reduce impact, return energy, and propel you forward so you can run faster and further. Similar to trail running shoes, Newton shoes have a lug system but only across the metatarsals on your foot. When your foot lands on the ground the lugs actually fall into the shoe (there are empty pockets above those lugs inside the sole) and then bounce back, thus the “reaction” side of their trademarked technology. This technology replaces EVA foam of which you find none in the Newton shoes.

You can read extensively on the Newton website about their shoes and technology. Everything printed there is what was provided in the Newton clinic last Saturday.

Here is the good news: Newton will be returning to The Finish Line periodically for more clinics! I will share the dates for these future clinics as they come available.

Stay tuned!

If you hate calculating split times for all of those intervals, or even when it comes time to figuring out your mile splits in your next marathon, there is now a handy little device to turn to. The Runner’s Calculator is a simple handheld calculator with all of those tricky little formulas already programmed into it.
The calculator features three modes: 1) calculator, 2) projections, and 3) athlete, along with a bonus stopwatch feature.

CALCULATOR MODE
1. Enter your goal race time.
2. Enter your goal race distance.
3. Enter desired split distance.
4. Goal split time will appear.

PROJECTION MODE
1.  While in calculator mode enter projected interval time.
2. Enter projected interval distance.
3. Enter desired ending race distance.
4. Projected overall time for given distance will appear.

ATHLETE MODE
1. Store your name, goal distance and goal time.
2.  Splits will be stored as well. Only one goal event per use can be stored at one time. However, you can set up multiple instances of a user by appending your name with a number such as NAME1, NAME2, and so on.

You can read more about these features on the Runner’s Calculator website.

If you would like to see this product in person they are available for sale at the Bryn Mawr Running Company  in Media, PA.

You can purchase the Runner’s Calculator through their website via PayPal.

The Runner’s Calculator retails for $89.95.

You read that right: yarn!

The collection which consists of the HTM Flyknit Racer and Flyknit Trainer is set for a public release this coming July. An advance preview sale of the Flyknit Racer sold out at stores in London, Tokyo over the weekend. These shoes are four years in the making and push lightweight running to a new extreme. The shoes weigh in at a mere 5.6 ounces for a size 9 shoe. The Nike Flyknit Trainer weighs 7.7 ounces.

The Flyknit Racer will make it’s preview this summer at the Summer Olympics to be held in London, England. Nike athletes wore a blue version of the HTM Flyknit Racers at the January Olympic Trials. Expect these shoes to retail at upwards of $160 a pair.

HTM stands for the first names of the three individuals who have been working on this collection: Nike CEO Mark Parker, Hiroshi Fujiwara and Tinker Hatfield.

There is actually a pair of Nike HTM Flyknit running shoes for sale on eBay right now. So, if you want to go grab that pair you can head right over and buy them. The current bid is $400 (yikes!) or you can “buy it now” for the bargain price of $850.

What is most interesting about this study is the fact that of the 52 (69%) runners studied, 36 ran using a heel strike and 16 (31%) runners ran with a forefoot strike. Those with a habitual heel strike suffered more injuries than their forefoot striking counterparts.

Footwear, differences in mileage, and gender all have a huge affect on repetitive injuries. Does this study suggest that we should all change our form? “If you’re not getting hurt, Dr. Lieberman says, “then absolutely not. If it’s not broke, then don’t fix it.” *

With the increase in forefoot running methods such as the POSE Method, and the minimalist/barefoot movement this is sure to fuel the current debates even more.

* Reynolds, Gretchen. “Does Foot Form Explain Running Injuries?.” The New York Times., 08 Feb 2012. Web. 10 Feb 2012.

How did this happen in the first place? I did not fall or hurt my back. I was not in a car accident. I did not suffer an injury in the past two years since my stress fracture. What was the root cause of this horrible predicament I now found myself in?

My physical therapist offered up the theory that it was a direct result of back-to-back cesarean sections only 18 months apart followed by a failure to re-strengthen more core.

My doctor offered no explanations, only the tools to make me feel better.

My neighbor, Lou Schuler, who happens to be a fitness and exercise journalist and author, offered me a copy of his book, The New Rules of Lifting for Abs. The main idea that popped out at me as I thumbed through his book was that everything boiled down to my core, and everything is connected.

Reasoning through all of the minor injuries and inconveniences that I have experienced since beginning running five years ago, suddenly everything made sense. I had a sudden epiphany that went something like this: two c-sections > failure to re-strengthen my abdominal muscles > start lifting > start running > stop lifting and add more running > train for first half marathon > iliotibial band syndrome > hip flexor problems > sacroiliac problem > train for first marathon > stress fracture > run a couple more marathons > more hip flexor problems > begin ultra running > severe back pain > herniated disc.

In retrospect, there is a very linear explanation for all of my pains. I never bothered working on my core! I jumped right into the good stuff without ever considering the basics, and I developed extraordinarily strong back muscles to make up for my weakness, propelling me into an even more imbalanced state of being.

After several courses of drugs with long names, physical therapy sessions, and a couple of steroid injections shot into the nerve near my spinal cord my life began to slowly get back to normal. The only thing now missing was my regular workout routine.

I know a lot of you can relate with what I am going to say next. Even though I cut out all alcohol, junk food and curbed my diet since last August, I have lost muscle and gained fat. I had to go out and buy new “fat” jeans and now even those are feeling a bit tight. I joined the gym but have only visited it once in the last six weeks.

It all boils down to motivation, and I have none.

Today, this all changes. No more excuses. Period. Today I turned to Phase I of Lou’s workout rules which will get me back on the trails in much better shape than when I left them six months ago.

Wish me luck!

By Brian Crownover

So you’ve caught the running bug. You trained for and ran your first 5K. You can’t believe how running has changed you and you are excited for whatever comes next. Then one day, a more experienced runner friend convinces you to try a half marathon. You sign up for one two months later. Suddenly, as you approach your long runs, you find them very difficult. You lose your energy and interest in running. If you are lucky, you don’t get injured too.

I enjoy putting together training plans for less experienced running friends. Too often though, it seems they come to me for help when it is too close to race date to properly train for a half marathon distance or longer event. I do my best to get them from where they are now to where they need to be, but ultimately they end up with a bad experience.

I can’t say I’m not guilty of this too. After nearly a decade off, I came back to running in 2009. I was hungry and really wanted to challenge myself. I signed up for my first marathon in Philadelphia about 6 months from when I first got back into running. I was living in the “City of Brotherly Love” at the time and figured the home course marathon would be a huge advantage. Instead, I was forced to walk for long stretches. There were sections of the course that I had run over and over again in training and suddenly, I found myself stretching on the side of the road. I did manage to finish, so it was still a great experience. If I had it to do over again though, I would’ve waited longer and it surely would have been a better day.

Running your first half marathon and marathon can be a wonderful experience. There is no doubt about that. To make it the best you can though, you should be patient. You wouldn’t start building the frame to a house before the concrete foundation is dry, so why rush into a long race. Take your time and pick a run that is quite a long way off. If you feel the urge to race, find some more 5Ks and even add some 10Ks. Those 10Ks can be done without much more training than you would do for a 5K. Jumping up to a half marathon or longer is a whole different ball game though.

If you truly enjoy running, then you want to be doing it for years. What’s the rush then of jumping up to
a long distance right away? Building a good base of mileage is the key to being prepared for your first
long race. It is something that takes time. You want to increase your weekly mileage by no more than
10-15% and then have an easy week where you reduce your mileage every third week or so. A gradual
progression and longer build up period will make for a more enjoyable run and you’ll be able to put up a
faster time too.

Most marathon training books recommend having at least a year of running under your belt before
you begin training for one. I would say to have at least half of that (6 months) of running experience
before your first half marathon. Until then, just enjoy your training and shorter races. Be happy to see
how much you are improving from race to race and how much more you are learning about racing and
training. Be patient and you will have a long and enjoyable running career.