Running Inspiration for Your Half-Marathon Training: Must-Read Books

Posted on May 16, 2012 by jgjmarketing

If you love to run, we bet that you will love reading books about running. Reading about other runner’s experiences can be both inspiring and educational. There are hundreds of running books out there, that cover a range of topics and experiences, so if you’re wondering where to start, we’ve put together our favorite picks.

Born to Run, Christopher McDougall – This one has become a cult classic among minimalist running enthusiasts. Additionally, it gives a great history on the development of running since the 1970s, the running shoe industry, and how humans have evolved to run.

Once A Runner, John L. Parker – Recently re- released and reprinted in 2009, this classic running story from the 1970s masterfully illustrates the hard work and dedication that is required of elite runners.

My Life on the Run, Bart Yasso – This is a great book for those who aspire to be “runners for life.” Bart Yasso has run over 1,000 competitive races so far in his career, and he gives advice on how you can continuously draw joy from running. The book gives advice for 5-Ks, half-marathons, and marathon training schedules.

Run to Overcome, Meb Keflezighi –  This book follow’s Meb Keflezighi’s inspiring story of his amazing running feats such as winning the New York City Marathon in 2009 and his rise up to the top as an American runner. The book describes how he overcame fracturing his pelvis and dealt with a teammate’s death. Despite all odds, Meb persevered.

26 Miles to Boston: The Boston Marathon Experience – Michael Connelly: If you’ve ever aspired to run the Boston Marathon, this is the book for you. The journey profiles the mile-by-mile sights and sounds of the world’s oldest and most iconic marathon. A must-read for all Boston aspirants and for those who have run the race.

Ultramarathon Man, Dean Karnazes – Even if you never plan to run anything longer than a half-marathon, this story will inspire you and give you a whole new appreciation for the limits of human endurance.

What are your favorite running books? Let us know on our Facebook page! If you haven’t signed up yet for the 17th Annual City to the Sea Half-Marathon Race, register today!

Posted in Uncategorized | Leave a comment

Pinnacle Training Systems and City to the Sea – Half-Marathon Training Starts July 8th

Posted on May 7, 2012 by jgjmarketing

In our last post, we mentioned that we’re proud to be partnering with Pinnacle Training Systems this year as our official training partner of the 17th Annual City to the Sea Half-Marathon Race. If you are looking for a personal best in this year’s race, the specialized coaching program is a fantastic way to take your running to the next level.

But – it gets better! We’re now pleased to be offering coaching from our very own Brian Locher as part of the Pinnacle Training Systems plan for City to the Sea.  Coach Locher is the head coach for the Cuesta College Cross Country & Track & Field teams, and he’ll be sharing his expertise with those who sign up for the training plan.

To sign up, contact Pinnacle Training Systems and register for the City to the Sea Training plan.

Cal Half-Marathon Series – are You up for the challenge?

This year, the City to the Sea Half-Marathon race is proud to be a part of the Cal Half-Marathon Series. If you want to take the ultimate challenge, you can start running half-marathon races that are a part of the series and you’ll begin earning points. You must race a minimum of 4 races in a region (City to the Sea is part of the Southern races). Based on your finish in your age/gender group, you’ll receive points. At the end of the series, you could win great prizes if you score well!

Have you registered for the 2012 City to the Sea race yet? Registering online is easy.

Posted in Coaching | Leave a comment

Last Week to Sign-Up for Early Bird Pricing!

Posted on April 24, 2012 by jgjmarketing

It’s your last week to save by signing up early for the 17th Annual City to the Sea Half-Marathon and 5k! Hurry – our special pricing of just $65 for the half-marathon and $30 for the 5k only lasts until May 1st. You can register online – it’s so simple, and it’s a great price for this iconic point-to-point race that winds through some of the most scenic backroads in San Luis Obispo County.

Want to Run Your Fastest City to the Sea Marathon Yet? Get Personalized Coaching with Pinnacle Training Systems

This year, we’re proud to be partnering with Pinnacle Training Systems. As the Official Training Partner of the City to the Sea Half-Marathon, you can choose from three coaching levels, which are designed specifically for the half-marathon distance or 5k and will help you run your fastest race yet.

The training programs are designed by Dr. Felicia Gomez, who has her Ph.D in Exercise Metabolism and Nutrition. She has helped hundreds of athletes reach their personal best with her customized training solutions.

When you sign up with Pinnacle Training Systems, you’ll receive a detailed daily workout schedule that’s specific to the City to the Sea half-marathon or 5k, a technical training T-shirt, access to educated trainers, three weekly group runs, and 3 educational seminars that cover topics such as nutrition, mental skills, and race-day preparation.

Learn more about Pinnacle Training Systems and sign up with the exclusive training partner of the 17th Annual City to the Sea race!

Posted in Coaching, Updates | Leave a comment

Spring Runs? Here are Some Tips to Make Your Runs Great

Posted on April 5, 2012 by jgjmarketing

It’s spring on the Central Coast – some say it’s the prettiest time of year here. The hills are bursting with green grass and wildflowers, and the morning fog is still a few months off. Spring, though, often means rain and wind. To help you enjoy running in the Central Coast spring weather, we have some tips on our favorite Central Coast spots. You can go short or long on any of these loops, so whether you’re training for the City to the Sea half-marathon or 5K, you’ll have plenty of options to keep your legs and lungs in prime shape.

Avoid the wind

If you run frequently in San Luis Obispo, you know that one of your biggest battles is not tired legs but the wind. The unique geography of SLO – flanked on both sides by mountains and close to the coast – means that as the warm Eastern air converges with the cool coastal air, the winds can really pick up.

Fortunately, the winds are fairly predictable and become stronger in the afternoons. Our tip? Run in the mornings. The earlier you go, the less wind you’ll have to contend with.

If you can’t swing a morning run, head for the hills. The Lemon Grove Loop around Madonna mountain and the Poly Canyon trails are often your best shelter from the high winds. Basically, any spot that has trees is going to dampen some of the wind.

Take advantage of coastal views

One of our favorite spots for a weekend run is Montaña de Oro. If you’re looking for a flat, incredibly scenic run, hit the Bluff Trail, which winds along the coastline. If you follow the singletrack, it’s easy to get in anywhere from 4-10 miles along this beautiful stretch of trails.

If it’s a windy day out at Montaña de Oro, duck into Coon Trail, which is sheltered by high brush and the beautiful canyons. This is a great trail for a longer run. And, if you’re feeling particularly ambitious, hit some of MDO’s famous hills: Hazards, Islay Creek, or Baranca are just a few of the challenging climbs you’ll find.

Go slow and enjoy the ride

The City to the Sea Half-Marathon is still six months away, so unless you’re training for spring or summer races, now is the time to go slow and enjoy the run. Building base miles and your endurance is key when a race is far off – as the race gets closer, you can start incorporating speedwork, but for now, slow miles will help you build the base you’ll need for the harder, faster workouts that will start in a few months.

Have you registered? It’s simple, and if you register before May 1st, you’ll get the Early Bird rate!

Happy running!

 

Posted in Uncategorized | Leave a comment

Jump in on the City to the Sea Half-Marathon Early-Bird Registration!

Posted on March 20, 2012 by jgjmarketing

If you’ve ever run the City to the Sea Half-Marathon or 5k race, you know it’s one you won’t want to miss. In fact, we’re guessing you enjoyed the scenic point-to-point course so much, that you’ve already got it bookmarked as an event “to do” in 2012. If you’ve never run the race – we promise – it’s an event you won’t want to miss.

For all of you organized early birds out there, we’d love to reward you for already thinking about our fine race. If you register before May 1st, you can sign up for just $65 for the half-marathon and just $30 for the 5k!

What’s not to love about that? A discount and an entry into a great race

Really, we think that the Early Bird Registration for the City to the Sea race is one of the best deals around. Truly a win-win. You’ll get a good discount ($10 – $20 off as the race gets closer), and you’ll have that extra motivation every time you see “City to the Sea, Sunday October 14th” marked on your calendar.

The 2012 event – It’s going to be spectacular

We’re already gearing up for the 2012 race, and we’re getting really excited. The City to the Sea Race is our way of showing off the beautiful backroads between San Luis Obispo and Pismo Beach, and, your entry fees are the main financial backbone of the Cuesta College running program. The race was started, and continues today, to support the hard-working, super talented athletes who make up the Cuesta College Track & Field and Cross-Country teams, so you can feel good that your hard training is both good for you and good for our rising Cuesta stars.

So what are you waiting for? Register today – and save!

Registration in the 2012 City to the Sea race is easy — you can register online from our website.

From all of us here who help make the City to the Sea race happen, we thank you for your support! Don’t forget to follow us on Facebook, and make sure you let your friends know that they can save if they register early.

Posted in Updates | Leave a comment

Coach’s Tip No. 1: Shoes

Posted on August 5, 2011 by City to the Sea

There is not one shoe for everyone! As I have found over the years working with developing elite and college age athletes shoes are a matter of fit, preference, price, injuries and yes, style.

A sweet shoe

I found my “golden shoe” once in the stores of Fleet Feet Sports in Chico, Calif.: the Addidas Supernova Classic. I wore that shoe for 10 years until they discontinued the line. I never got injured wearing them. I could manage 400-500 miles per pair. They fit snug — but not too snug. They were the right price for a struggling college student. And they looked pretty on my feet.

Advice when shoe shopping

Remember to take these considerations into mind when picking up a pair of training shoes:

  • Go to a local running store and do a treadmill test to see if you need a shoe for pronation or supination (See below for an explanation.)
  • Don’t get a popular brand or style, just because they are popular or stylish.

Know how your shoe will affect you. You’ll be with them for a while!

— Brian Locher

About the coach

Brian Locher serves as the co-race director for the City to the Sea Half Marathon and 5K — a fundraiser for Cuesta’s running programs. He’s also the head coach for the Cuesta College cross country, and track and field teams. He joined Cuesta’s athletic department in 2007. Locher is from Northern California where he competed at Chico State University and was a member of several national-caliber cross country teams. He competes competitively for the Asics Aggies Running Club, a Northern California-based distance running group founded in 1976 by alumni of UC Davis, and coaches a number of developing, elite athletes.

How does your foot fall?

Normal Pronation
The outside part of the heel makes initial contact with the ground. The foot “rolls” inward about 15 percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Overpronation
This occurs when the foot rolls inward more than the ideal 15 percent. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

Supination/Underpronation
Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than 15 percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.

Source: Runner’s World

Posted in Coaching | Tagged , , | Leave a comment