Off Season Training Progress

After finishing the Detroit Half Marathon, I took two weeks off from running to let both my body and mind heal - no running or workouts of any kind. The idea came from how Hansons runners take two weeks off after running a marathon.

The time off definitely helped. I was able to get refocused and recharged to start training again. Because I was starting from two weeks of no running and wasn't training for any race, I decided to take things slow and easy. This allowed me to focus on my running form and to start strength training.

Until the start of 2016, I'm not following any set training plan. I let my experience and body help guide me through the workouts. Almost every run has been a Zombie Run before work during the week. At the start of 2016, I'm going to switch over to Hansons Half Marathon training plan and see how well that works for my half marathon in April.

As Week 8 of my off season training comes to an end, I'm right on track with where I need to be for the start of racing season in April.

Here's a look at how my off season workouts have progressed since the beginning of November:

Week 1
November 2 - 2 miles
November 4 - 2 miles
November 6 - 2 miles
TOTAL MILES = 6

Week 2
November 9 - 3 miles
November 11 - 3 miles
November 13 - 3 miles
TOTAL MILES = 9

Week 3
November 16 - 3 miles
November 18 - 3 miles
November 20 - 3 miles
TOTAL MILES = 9

Week 4
November 23 - 4 miles
November 26 - 4 miles
November 27 - 4 miles
TOTAL MILES = 12

Week 5
November 30 - 5 miles
December 2 - 5 miles
December 4 - 4 miles
TOTAL MILES = 14

Week 6
December 7 - 5 miles
December 9 - 5 miles
December 10 - 3 miles
December 11 - 4 miles
TOTAL MILES = 17

Week 7
December 14 - 6 miles
December 16 - 6 miles
December 18 - 4 miles
December 20 - 7 miles
TOTAL MILES = 23

Week 8
December 23 - 6 miles
December 24 - 5 miles
December 26 - 6 miles
December 27 - 5 miles
TOTAL MILES = 22

I hope everybody's training is going well and wish you luck with your upcoming races.

Professional Running Teams

With every sport, there are professional teams with professional athletes. Being a runner I started following professional teams and professional athletes. I respect the time and effort these athletes put into training. Though many runners have sponsors (Brooks, Hoka One One, etc), it's not like other professional sports where an athlete can sit on the bench and still get paid. If the runner doesn't race and do well, they don't get paid.

Some of the professional running teams I follow are Hansons Original Distance Project (Hansons ODP) and Northern Arizona Elite (NAZ Elite). I know there are many other professional teams and professional runners. These are the two main teams I follow.

I started following Hansons ODP because the team is based in Michigan, my home state. The coaches of the team are Keith and Kevin Hanson. I like their philosophy of allowing the Hansons ODP runners to live together and train together. When the runners aren't out for a run, some of them work in the Hansons Run Shops in Metro Detroit area. This is where I go to get my running shoes. I like having a professional runner help find me shoes that fit my running needs.

The Hansons ODP team has the following runners on the team: Melanie Brender, Bobby Curtis, Brendan Gregg, Mohamed Hrezi, Luke Humphrey, Melissa Johnson-White, Katie Kellner, Desiree Linden, Dot McMahan, Cally Macumber, Dani Miller, Mike Morgan, Jake Riley, Jen Rock, Clint Verran, and Jason Witt.

This year the Hansons ODP team has 9 runners who qualified for the Olympic Trials Marathon: Dani Miller, Desi Linden, Dot McMahan, Jen Rock, Melissa Johnson-White, Bobby Curtis, Jake Riley, Luke Humphrey and Mike Morgan. There are 3 runners who qualified for the Olympic Trials Half Marathon: Melanie Brender, Katie Kellner, and Brendan Gregg.

I started following NAZ Elite from learning that Ben Rosario (former Hansons ODP runner) started a professional running team in Arizona. I like his coaching style. He's able to help his runners to run well in races all while keeping a light atmosphere with his team. It's also great how he works on keeping NAZElite.com updated so fans can keep up with the how the team is doing.

The NAZ Elite team has the following runners on the team: Ben Bruce, Stephanie Bruce, Ryan Dohner, Scott Fauble, Eric Fernandez, Rochelle Kanuho, Lauren Kleppin, Matt Llano, Craig Lutz, Scott Smith, Kellyn Taylor and Amy Van Alstine.

The NAZ Elite team has Kellyn Taylor, Lauren Kleppin, and Matt Llano qualified for the Olympic Trials Marathon. Ben Bruce and Scott Fauble qualified for the Olympic Trials Half Marathon. Rochelle Kanuho qualified for the Olympic Trials 10K.

I highly recommend checking out these runners and teams. It's a lot of fun watching people do what many of us wish we could do for a living!

November Progress

November is almost over. I started my off-season training at the beginning of the month. My goal was to hit the gym 3x a week (Monday, Wednesday, Friday) and start putting 'humpty dumpty' back together again.

Week 1 - I made it to the gym at 5am every planned workout day. Started with a simple 2 miles each day on the treadmill. I wanted to ease my way back into running. Running only a couple miles allowed me to work on my form and breathing. I stretched and did some weight lifting to help complete each workout. Total miles - 6

Week 2 - I increased each run by 1 mile, giving me a total of 3 miles each day. I still took time to get a good stretch in after the run and hit the weights afterwards. My lungs were protesting a bit with a small asthma attack at the end of each run. Total miles - 9

Week 3 - I kept my miles at 3 each day. I didn't want to increase the miles just yet. The 3 miles were just challenging enough for my lungs and breathing, but no asthma attacks. I made sure to stretch and hit the weights before calling it a day. Total miles - 9

Week 4 - The training wheels were coming off. I bumped my daily mileage to 4. The first day was a little tough. I had to remind myself that I could do 4 miles without stopping. The remaining workout days went a lot better. I was able to break up the 4 miles into segments in my mind to help get me through. Total miles - 12

I'm hoping to continue this trend into December. Daily miles will be increased, as will the weekly total miles. I know this was the blueprint I used for my half-marathon in May where I ran a personal best. Maybe I'll get lucky and get another personal best in my half-marathon in April.

Planning For 2016 Races

The race season has come to an end for me. My last race of 2015 was the Detroit International Half Marathon about a month ago. The season hasn't ended because I couldn't find any cool races to run (there's always plenty of those). I always end the race season at the end of October. Here are a few reasons why:

* The end of October is when the high school cross-country season ends. I ran cross-country in high school. Once October hit, the season ended and we had time off before indoor track season.
* I'm able to take some time off to let any injuries heal.
* It's a great opportunity to work on strength training and slow things down enough where I can keep working on my form when running.
* I think if I raced year round I would get 'race burnout'. I like having to work towards a goal. The goal for me is making it through a few months of races.

Looking forward to 2016 I'm hoping to get at least four half marathons in, a couple 10 mile races and some 5k's sprinkled in between to help work on speed. So far I'm locked in for the Hansons/American Home Fitness half marathon in Mt. Clemens, MI in April. This is one of the races on my race bucket list. I'm really looking forward to running in my hometown. The course will take us through Metro Beach. I'm very familiar with that area as that was one of my main training areas back in high school.

Here's to a great running season for 2015. Cheers!

Halloween Family 5K Fun Race Idea

There are a lot of Halloween themed races - zombies, races during the night, scary themed, or even obstacle. I was thinking of a new race idea for the Halloween season that I haven't seen done before. There doesn't seem to be a lot of fun Halloween races that you can do with your family. 

Halloween is a fun holiday! A lot of people put a lot of time and effort into their costumes.

• The race would be a family friendly 5K. 
• All runners would need to be in a costume.
• Instead of a race shirt, all runners would get a Halloween themed candy bucket with the race name and date on it. The bucket would be used to collect the treats along the course
• Instead of water stations, there would be 'treat' stations where you would get a treat.
• Once all runners have crossed the finish line, there would be a costume contest with different categories. The winners of each category would be based on applause from the crowd. Not every runner would need to be part of the costume contest entries.

I've never put a race together. I don't know if this idea is something that could actually happen, but it never hurts to keep thinking of new ideas in the running world!.

Capital City River Run Half Marathon - 2015

Capital City River Run Half Marathon - Lansing, Michigan

  The Capital City River Run half marathon was the first half marathon I ran back in 2007. Up to that point, the longest race I ran was 10 miles. I figured if I could run 10 miles, what's another 5K? The experience I had in that race helped get me to really enjoy running half marathons. After the 2007 race, I ran four more half marathons. This would be my first year returning to Lansing to run the race again. I figured the course had changed some, but the overall experience should be the same.

Pre-Race

  I started to get things ready to leave the house around 6:00 am since I wanted to have enough time to find parking and have some quiet time before starting my warm-up. It was a bit cold outside, so I made sure to have my thick 'Do You Want It?' t-shirt over the tech t-shirt I was racing in, and a hooded sweatshirt on over that.

  I was surprised by how easy it was easy for me to find a parking spot near the start/finish line. I took advantage of the extra time to walk there and take in the race atmosphere. The race atmosphere is always great. You're able to watch other runners gather, stretch, get warmed up and watch the race volunteers help get the finishing touches setup for the race.

  Around 7:15am, I started to get warmed up for the race. I did a few minutes of dynamic stretches to help get my body loosened up and ready for running. I got my warm-up mile in and worked up a good sweat. It was great finally feeling warm enough to where I was able to take off my t-shirt and hooded sweatshirt and not be cold.

  I dropped my shirts off in my truck and started to make my way to the starting area. I saw people holding pace signs to help let runners know where they should line up. I'm glad this race had pacers. For 13.1 miles, it helps you along your run to see a sign bouncing up and down during the race to know about what pace you're running.

  A few minutes before the start of the race they played the national anthem. I really wish they would announce the start of the national anthem a bit louder at races. Again, I was near people who had their hats on and were talking through the first half of the national anthem. It's a shame more people can't give the flag and national anthem the courtesy and respect it deserves. Even if you don't know the words, take your hat off and face the flag - it's easy!

Race

    The race started on time at 8:00 am. There wasn't a wave start. When the air horn went off, we all made our way across the start line. I tried focusing on running at an easy pace. I didn't want to get caught up with the emotions of the race. The first part of the race I wasn't too familiar with. It wasn't until a half mile or so when we turned down Grand River where it looked familiar to me.

  We ran down Grand River all the way down to Hagadorn by Michigan State University's campus. I felt really comfortable. This is where I've done a lot of my training runs. To help keep my mind off running too fast, I took in the scenery - the campus and all the trees. As we made our way to the start of the River Trail the pack I was with started to thin out some. This was about the 5 mile mark of the course. I picked up the pace a bit to get near the next pack so I wasn't running by myself.

  The first part of the River Trail had us running through the heart of Michigan State University's campus. I felt my body was almost in cruise control as I've ran this route many times before. I was rewarded by this feeling as my 5 and 6 mile splits were only a few seconds apart - not bad! After I passed the 6th mile marker, I kept telling myself I was almost done and it's only 4 more miles until the 10th mile marker, then there's only a 5K left. I try to find ways of breaking down the remaining miles of a training run or race into more manageable chunks. This always helps.

  I knew instinctively when we hit the 8th mile marker. That's where we had a small loop to continue on the River Trail, where it was more of an isolated path through the woods. This part of the path always has great scenery. We run along the river, where you can watch the river flow and see how some of the trees have fallen into the water. I had to slow things down a bit as I felt my right thigh started to cramp up some. It wasn't too bad - just enough to let me know it was there. I focused more on keeping with my current pack than what my time was.

  The 10th mile marker had us run past the Potter Park Zoo. There was only a 5K left. I told myself I've done 5Ks before and I could finish this. There was a small hill (bridge) we had to run over. I was expecting it and tried to keep my pace going with the pack as we made our way over it. Thankfully, the rest of the course was flat after this. The pack I was with started to thin out as people started to pick up the pace towards the finish line. I held my pace steady and knew I wasn't going for a personal best, but instead was looking to have fun and cross the finish line.

  After we made it past the 12th mile marker, I reminded myself it was only 1.1 miles to go. I was starting to feel my legs becoming fatigued. More people started to pick up the pace towards the finish line. I found a few people who looked like they were running the same pace as I was, and ran with them. As we got closer to the 13th mile marker, even they started to pick up the pace. At this point in the race I couldn't hold back too much more. I decided to pick up the pace to keep up with them. Keeping up with them helped me keep focus on the finish line and not feel like I was in slow-motion getting passed. I wasn't sprinting by any means, but I could tell I was running a bit faster. As we rounded the corner past the 13th mile marker, the sound of the crowd and the race announcer filled the air. I ran the last .1 mile as fast as my legs would carry me. I crossed the finish line in 2:30:23. Not bad. Especially considering I was looking for a 2:30 finish time!

Post Race

   I was exhausted as I crossed the finish line. I had to get off to the side and catch my breath before I continued on through the race corral. I was handed the finisher's medal and a bottle of water. I was impressed with this year's medal. It was a lot thicker and had more designs on it than the medal I got back in 2007. It also had a nice, colorful enameling to it, which was a nice touch.

The 2007 finisher's medal is on the left. The 2015 finisher's medal is on the right.

  I continued walking through the race corral to where the rest of the race food and drinks were. I grabbed a bagel and banana and kept walking for a few more minutes to help keep my legs loose. I found a spot out of the way to get some stretching in. I wasn't as concerned about a proper cool-down as I was about getting a good stretching session in. I made sure to stretch my upper-body as well, since I had a pretty hard workout too.

Overall Comments

   I really enjoyed this race. It's a fast flat course that takes you through campus and keeps you on the River Trail. The course was well marked and had a good amount of course marshalls to help direct runners and cheer us on. There isn't as many people cheering you along as with other races. A lot of that has to do with us running along the River Trail.

Would I run this race again - Definitely!
Would I recommend this race to others - Yes!

Running Conference - Next Steps

**Continuation of thoughts about a running conference**

I've still been thinking about getting a running conference together. I think having it as an online, live stream using a video chat (like Google Hangouts) would be the best way for getting people together and to provide the ability for people to ask questions during a discussion.

One possible barrier I see is getting other people involved. I know public (or in this case virtual) speaking can be intimidating. It's really not that bad! Being able to talk about something you're knowledgeable on and passionate about is easy. The topic you talk about is something about running (most likely already passionate about) and something you know has helped you or something you've discovered that's so awesome you want to share it with other runners.

There are many different topic areas for discussions. Though running is a simple sport (just put one foot in front of the other - repeat), it has so many different parts. Some quick things that come to mind:

* Is there such a thing as good running form
* Keeping track of your run (paper or electronic)
* What to eat for a pre-run or pre-race meal
* How to run on a treadmill (speed vs. incline)
* Good gyms to work out at(or avoid)
* Running solo vs. running in a group
* How to get out the door for early morning runs
* How to fit running into a busy schedule
* Essential running clothing every runner should have
* Why getting properly fitted for running shoes matters
* Calling out a specific race that other runners should run (or avoid)

These discussions could be short or long, depending on how long you want to talk about them. The goal is to help share something about running that you know about and use when you run.

If this is something you would like to help out with, please let me know. I'm on Twitter, @deerfoot95 and my email is deerfoot95@gmail.com

Thank you!

Time To Get Things Moving

A year ago I had an idea about a running conference. A one day (or however short or long) event where people could talk and learn more about running. I believe the best way for people to learn is through listening to others talk about their experiences and what worked for them and what to avoid doing.

I know getting a large group of people physically together would be a huge task. My thoughts to get this started would be to have it be a video conference. I've been part of events where you have speakers join in a Google chat and it's streamed live on YouTube. This gives the opportunity for people to speak and share their experiences, and have people listen and give the opportunity to ask questions in a chat during the talk.

With the idea of it being a Google chat, it gives people the flexibility to show their face when they're speaking, show a document or article, or just talk without having to show their face.

I'm not thinking of any set time limits for each discussion. I would hope the discussions last at least 10 minutes before the next person started their discussion. Based on the amount of interest, this idea could last 10 minutes or it could turn into a full afternoon.

Because this is still in the planning stage, I don't have a set date when I'm hoping to do this. I'm thinking sometime in the spring of 2016 would be a good time though. That's when many runners start to get out and start running again after winter hibernation.

I know there are a lot of different areas of running that could be used as discussion areas. I'm not thinking of any particular theme for all the talks except it somehow relates to running.

If this is something you are interested in helping with, have discussion ideas you would like to hear presented, or any general feedback, please email me at deerfoot95@gmail.com or find me on Twitter at @deerfoot95.

Thank you!

Crim 10 Mile 2015

Crim 10 Mile - Flint, Michigan

   The Crim 10-mile has always been a awesome race to run. It was the first 10-mile race I ever ran back in 1994. Since then, I have ran it five times prior to this year. The race is always well organized. There are race volunteers and Flint residents out and about, cheering runners on. Flint residents hand out water, or have a sprinkler setup for runners to run through along the course. Some people even hand out things like bacon, jello shots and beer!

Pre-Race

   I started to get things ready to leave the house around 6:00 am since it would take about 45 minutes to drive to Flint. I knew the earlier I got there to find parking and get my race packet the more relaxed I would be at the start line. I was lucky and found parking a few blocks away from the hotel where the expo was going on for the race. Getting my race packet (consisting of the race t-shirt and race bib) was a quick in-n-out of the expo. Again, I believe this is largely due to how well the Crim race is organized.

   I still had some time before needing to get warmed up and ready for my race. I walked around and took in the race day atmosphere. There were already a lot of people lining up along the finish line to cheer runners on. I made sure to get a good look at the finish line and where the final turn runners will make to 'hit the bricks' at the end. 'Hitting the bricks' is a phrase used at The Crim to describe the finish line, since the road the finish line is on is actually made of maroon colored bricks - very unique and very cool too.

   Around 7:20am, I started to get warmed up for the race. I did a few minutes of dynamic stretches to help get the body loosened up and ready for running. I got my warm-up mile in and worked up a good sweat. I knew I had to give myself enough time to get properly warmed up so I wouldn't risk injury (learned that one the hard way in the past).

   I made my way to the starting area where people were holding pace signs to help let people know where they should line up. I knew to play it safe I would line up with the 10:00 minute per mile pace group. A few minutes before the start of the race they played the national anthem. I wish more people would be respectful of our national anthem, take their hats off and close their mouths. It's only a couple minute song - it's not asking for much.

Race

    The race started on time at 8:00 am. Every 30 seconds another wave of runners was let out to start the race. The waves were based on the pace groups you were lined up with. They did this to help ease the typical first mile congestion. Because I was part of the slower wave, it seemed like it took forever to get to the start line.

    Once we crossed the start line, everything fell into place. I remembered the course just like I ran it a few days ago. The first 2 miles were nice and flat. I was moving along and felt ok. I knew my focus wasn't on my finish time, as it was just crossing the finish line. Things picked up a bit on the third mile. The runners I was using as pacers started to run faster, and we hit our first hill. I overheard somebody saying they thought this was the dreaded Bradley Hills. I told them this was just a primer hill for us to get ready around the 5th mile where the true Bradley Hills are.

    The pack of runners started to thin out as we made our way past mile 4. I noticed somebody dressed as Gumby handing out water, so of course I made sure to get water from him. It's not often you can get water from Gumby! After drinking the water, I checked my watch to see how my pace was doing. I knew miles 5 and 6 were going to be tough with the Bradley Hills.

     As we got closer to mile 5, I noticed there were timing mats on the road. Usually those are only setup at the start line and finish line of the race. This was the first time after crossing the start line I had seen timing mats. As I continued on through the Bradley Hills, there were two more timing mats we ran over. I kept my mind occupied with trying to figure out why those mats were only between the fifth and sixth mile. I had to keep my mind going because the Bradley Hills were TOUGH to get through. They always have been. Keeping the mind going helped keep my body going forward.

     I was so happy when I passed the sixth mile marker. I knew I had survived the Bradley Hills and the rest of the course would be easier. My spirits were picked up when I spied a house with a sprinkler setup for us to run through. This wasn't a regular sprinkler, but a homemade contraption made from pvc pipe that was about 7 feet tall with small holes drilled for water to come out. It felt very refreshing to run through. It's exactly what I needed to help regain focus and keep pushing forward towards the finish line. After I crossed the seventh mile marker, I kept reminding myself it was less than a 5K to the finish. I could do this... The eighth and ninth miles went by fast (well, not in time, but more so in my mind). When I crossed the ninth mile marker I picked up the pace to start making my way to the finish line. I knew this wouldn't be my fastest 10 mile, but I still had to finish strong. Making the final turn to the Bricks, I picked up the pace, giving everything I had left. I could hear the fans cheering for me (runner's had their names on their race bibs). As I got closer to the finish line, I noted I could hit my target goal of running just under 2 hours. I kept pushing and was able to finish in 1:50!

Post Race

 
  It felt really good to cross the finish line and be able to stop running. I walked around for a couple minutes catching my breath. There were people handing out cold wet towels to help cool runners down with. I grabbed a couple of them and had one on my head and one on the back of my neck. I continued on through the finish corral and was handed my finisher's medal. This year's medal was really well designed. It definitely was bigger and had more detail on it than the finisher's medal from 1994.

    I made sure to grab some of the post race refreshments as I continued my way through the finish line corral. I felt I had a good race because my body was exhausted, but I still had to do some type of cool down and stretching. I opted for walking a half-mile and made my way to my car. When I got to my car, I made sure to take my time and went through a good series of stretching. It felt really, really good to stretch!

Overall Comments

 
  I've always enjoyed running The Crim 10 mile. The race is always well organized and the course is challenging (especially with the Bradley Hills!). The Crim 10 mile is one of my favorite races to run in Michigan.

Would I run this race again - Definitely!
Would I recommend this race to others - Yes!

How Would I Test: Running Socks

Running socks are something every runner needs. It's the one layer between our body and our shoes that doesn't get a lot of the spotlight, like shoes do. Having good running socks can make a great run that much better. Got to keep those feet happy!

Not all socks are created equal. Socks are made with different materials, may have padding, are generally odorless, and are available in different styles. Some socks last a long time and some start to fall apart after a few months of wearing them. When problems happen like that, it can be frustrating!

I personally don't know how running socks are tested or what type of quality control process they go through before being shipped to stores. However, if I were to test running socks, here are the things I would test for.

I would look at three different categories: brand new/unworn socks, wearing the socks, and sock maintenance. These factors typically dictate the life cycle of socks. You buy them at a store, you wear them, and (hopefully) wash them. Within each category are the things I would test for.

Brand New/Unworn Socks

• Does the cut of the sock actually match what the sock is?
• Does the size match what the sock is?
• What do the new socks smell like?
• How many seams do the socks have?
• Can you wear them both on the left and right foot?
• Is the same material used through out the sock?
• Does the sock have any ventilation?
• Is there any padding in them (around the ankle, toes, heel, forefoot)?
• Is there arch support in them? 
• What is the level of material thickness?
• Does the sock feel soft or hard?
• Is the brand name of the sock legible?

Wearing The Socks

• What happens when the same pair are worn for - 100 miles, 300 miles, 500 miles?
• How difficult is it to get a blister while wearing them?
• Do they slip down into your shoe as you run?
• How do they feel if you wear them inside out?
• Are the socks odorless after you run?
• Do your toes feel bunched together?
• Is it possible to get your toenails caught in the sock when putting them on?
• Do they make your feet itch?
• Do they keep their shape after being worn?
• How fast do they dry when wet?
• How hot do they make your feet?
• How cool do they keep your feet?
• Is the sock a tight fit? 
• What happens to the shape of the sock if you don't wash them? 
• Does the brand name of the sock wear off?
• How easy do they get dirty?

Sock Maintenance

• Can you wash them in a washing machine?
• Do the colors of the sock bleed when washed?
• Can you put them in the dryer?
• Do they shrink when dried?
• How easy is it to get blood washed out of them?
• How easy is it to get dirt washed out of them?
• How do they handle bleach?

I don't know if any of these tests are used at sock companies. If I was testing running socks, these are things I would look for.

How Would I Test?

During the day, my job is a software tester. I get to help make sure the program works and doesn't have bugs before customers use it.

I've been a software tester for over ten years. To me, testing software is both challenging and fun. Over the last couple weeks I was thinking about how a lot of the same ways I look at testing software could be used to test other things - like physical objects. Physical objects...like objects runners use.

I know there are obvious differences between testing software and testing a physical object - physical objects don't have a mouse or keyboard. Physical objects are things you can look, touch, feel, and smell.

What I'm going to do is take something runners often use and I will write a new post about how I would test it. I'm not sure how far I will go with this new idea, but it could be fun.

Displaying Race Artifacts

When you run a race, you almost always get a race bib. You might get a medal or a ribbon at the end of the race. After the race is done, what do you do with these race artifacts?

Some people throw them away or put them in a box or drawer and forget about them. Why not display your accomplishments!? You put in the hard work to get to race day, right? You found a way to cross the finish line. You earned the right to have those accomplishments on display. Even if you don't like to have things on display for others, it can be a positive reminder of what you've accomplished and help keep you motivated to keep running.

A way to display these artifacts can be to add them to a shadow box. This makes for a great way to elegantly display your achievements as well as help protect them from getting ruined or worse yet, lost forever.

How to get started?

Putting together shadow box displays is relatively easy and doesn't require a large amount of time or skills. Most craft stores carry a selection of shadow boxes in different sizes, shapes and finishes and typically come with some sort of fabric or cork backing.  If you don't like the shadow boxes your neighborhood store has to offer, you can also order shadow boxes online at various retailers as well.  

Race bibs and ribbon shadow box - All my race bibs were put in clear plastic page protectors from an office supply store.  If the page protectors are too large, they can be trimmed down to fit.  You can also find smaller page protectors in the scrapbook section of arts and crafts stores.

Medals shadow box - Choose a handful of your favorite medals. Fold the ribbon up just enough to let some of the ribbon show and let the medal hang freely.  It helps to gently sew the ribbon together at the edges with clear thread to keep it from tangling.  You can also use silk pins or dressmaker's pins to pin the ribbon to the shadow box backing.  

How I made it work

One shadow box I have has all my race bibs (which is quite a lot!) and three finisher ribbons when I first started running. With all the race bibs I've collected, I have the one that means the most to be at the front of the pack. All races are special and have great memories associated with them, but the Detroit Marathon race bib means the most to me. It's my first marathon. I entered, crossed the start line and found a way to cross the finish line.

The other shadow box has a few of the finisher medals that mean a lot to me. I have my medals from Detroit Half Marathon, Brooksie Way Half Marathon, Detroit Marathon, Crim 10 mile, and Bayshore Half Marathon.

I have both shadow boxes hanging on the wall in my office. I use them as a reminder to myself of what I've been able to accomplish and as positive motivation to keep on running.

What about you?

What do you do with your race artifacts? Do you display them or have a special place for them?

Athlinks - Great Way To Find Race Results

Some runners do a good job of keeping track of their race results. Runners might write the results down in a training log, make note of it on their GPS program, or write the result down on the race bib.

While trying to piece together old race results, I came across a really great website - www.athlinks.com. I was able to find most of my race results, even those dating back to the mid-1990's.

Athlinks.com is easy to use. All you need to do is enter your first and last name, and your race results will be returned. You don't need to remember the race date, the name of the race or the state the race was in. All that information is returned in the results.


Here is an example of how to use Athlinks. I'm going to search for Meb Keflezighi's results to see what races he ran. After clicking the magnifying glass, I get all the results that matched his name. *Note: The age column is not always accurate*

That's how easy it is to use Athlinks.com to look up your race information. Give it a shot and see how many years worth of race results you're able to find for yourself.

Bayshore Half Marathon 2015

Bayshore Half Marathon - Traverse City, Michigan

    The Bayshore Marathon was my first half marathon of the race season. This was my first time doing this particular race. Back in December, I knew I wanted to register for the half marathon. I thought I had all the information ready to get registered, only to come to find out I forgot to add my birthday to my registration profile. I scrambled to get everything together only to find out the half marathon was already filled. I think it sold out in about 20 minutes! I had heard good things about the Bayshore Marathon, so I was still determined to get registered for a race. I ended up getting registered for the 10k and began training for that distance...  until... The beginning of April, by a stroke of luck there was a runner who had registered for the half marathon that wanted to downsize her race to the 10k and was willing to make the switch with me! I Of course I jumped at that opportunity, and quickly revised my training strategy.

Pre-Race

    I started to get things ready to leave the house around 2:30am. I didn't get a hotel nearby, since it was only about a 3 hour drive to Traverse City. I figured the weather was going to be on the cool side at the beginning of the race, so I made sure to dress in layers I could peel off as needed. I had a sleeve-less shirt, with my trusty 'Do you want it?' shirt over that, and a hooded sweatshirt as the outer layer. I was lucky enough to have new socks to go along with my semi-broken in Brooks Ravenna 6's.

    I got to the race about 2 hours prior to the start. Fortunately, it was easy to find a close parking spot to the school where we needed to pick up our race bibs and shirts. You needed to know your race bib number to get them. When I got my race bib, I was also handed a clear drawstring bag and was told to write my race bib number on it using a marker. Apparently, this was my drop bag. I can't say I've done a race where you were handed a drop bag before. A drop bag (at least for this race), is where you can put stuff you're not going to run with, like your warm-up clothes, and have the bag transported to the finish line waiting for you. It turned out to be a very handy way of having my extra stuff taken care of.

    I made my way back to my car, got in and turned up the heat. It was a little bit colder than what was forecast, but not too bad. I took the time to start focusing on the race and took in the race atmosphere. Even though I got there early, there were already hundreds of runners and spectators milling around the high school. I noticed that there were school buses already coming and going from the parking lot to take us out to the peninsula where the start of the half marathon was located. For those of you not in the know, a peninsula is basically a stretch of land that comes out from the mainland like a finger, but is mostly surrounded by water on three sides. I knew I would have to get on one to get to where the start of the half marathon was, which was another cool first for me. Usually the start line is somewhat nearby the parking lot otherwise. To clarify things, for the Bayshore Marathon, the half marathoners get on a bus to take them to the start line and have to run back to the finish line (near the parking lot).

    After seeing a bunch of people line up near the buses, I figured it was go time. Little did I know the line to get on a bus wrapped around the school! I think it was a ten minute wait before I was able to get on one of the buses. The wait wasn't too bad, even if it was a bit on the cool side, and everyone was in high spirits which was awesome. You could already feel the anticipation in the air...

    Fortunately, my bus made it to the starting area with some time to spare. I was able to get a short warm-up in with my hooded sweatshirt on to help stay warm. During my warm-up, I noticed a group of runners near a moving truck handing people on the truck clear bags. I figured out this is where you hand them your drop bag. I put my hooded sweatshirt in the bag and handed it to a guy on the truck. I didn't know where I would be picking my bag up at. I told myself to worry about that after the race, and to keep focus.

    Before the start of the race, the race officials raised a United States of America flag and had our national anthem played through speakers. I made sure to take my hat off and sing along. There were a group of guys nearby that not only didn't take their hats off, they kept talking throughout the entire national anthem! I think people like that should be slapped upside their head. You need to show respect during the playing of a national anthem, even if it's not your country's anthem playing. The national anthem is only a few minutes long. Taking your hat off and being quiet (even if you don't know the lyrics), isn't asking much people!

    After the national anthem, runners began making their way to the start line. There were pace signs to help people find out where they should be. I didn't see any pace signs for anything past the 9:00 minute mile. This caused confusion for a lot of runners as 9:00 minute milers and 10 minute milers were bunched up together. I tried to find my way into this group of runners. I estimated my goal pace was about a 9:30 minute mile.

Race

    The race started on time at 7:30 am, and the first mile was very congested (like most races). There were some hills along the way. From what I learned, we get the hills out of the way early with the rest of the course being mostly flat. The hills weren't that steep or long, which was kind of a relief. We weren't running along the East Arm Grand Traverse Bay shoreline yet. There were a few people cheering along the course already. The first mile had a lot of fields for cherry tree farms, so I knew the people cheering had made a point to come out this way to show their support. My first mile time was a lot slower than I was hoping for. I mean, I knew I wanted to go out slow, but not that slow!

    The second mile was mostly downhill, as we made our way to the shoreline. The large groups of runners started to thin out making it easier to move around. I think between the slow start and knowing the shoreline was close, the second mile went by pretty fast.

    Not long after crossing the second mile mark, we hit the shoreline. I started to get into my rhythm and focus more on the race. I looked to my left and took in the beautiful scenery of the crystal water as the sun rose in the clear sky, as nature came alive and greeted the morning. I knew in my heart this was going to be not only a good race, but a memorable one. There is just something about a race where you feel like a part of something much bigger than yourself. Along the way on the right, there were people cheering us on as we ran by. Some people had speakers along the road playing music, and others had home made signs cheering us on. One of the most memorable signs I came across was a little kid holding up a sign that said 'hit this for extra power' with a star in the middle of a circle. It's great to see people cheering us on, but seeing the kids getting involved is extra special. I tried to give high fives to as many kids that I passed as I could.

    After crossing the third mile mark, I told myself there was only ten miles left. I got this...  I could tell I hit my groove and was able to keep things moving at a steady pace. To help keep my mind going, I would find other runners that looked like they were running at a good pace and I would get behind them. I figured I'd let them be a pacer for me for awhile as long as I wasn't getting in their way. It's easier to keep up with something in front of you, than having to keep looking at your watch.

    Sometime between the third and fourth mile we were told by the race officials to get to the right side of the road because the marathoners were starting to come our way. I was able to pick out Luke Humphrey at the front of the pack. Luke is a member of the Hansons Brooks Distance Project, a Michigan based elite running team.

    The next few miles went by pretty fast. I was surprised when we hit the six mile mark. I wasn't feeling tired, or like I needed to stop and walk. I just kept pushing along. I didn't stop to get any water, Gatorade (or a beer as some people were handing out), or even Gu packets. I think it helped that the morning was still cool enough and I wasn't sweating a lot either. The course was still flat and straight as we ran along.

    When I passed the tenth mile marker, I told myself there was only 5k left to boost my spirits. I mean, I've done 5k's so many times it's like second nature to me! I could tell we were getting closer to the finish by the scenery too. We were still running along the shoreline, but we weren't as close as we were before. We would be slowly making the turn inland towards the finish line.

    Around the twelve mile marker, I could see runners across the street to my right. I knew there was a loop coming up that would pass North Western Michigan College campus. Mile markers aside, I knew when we hit campus, we were really close to the finish line now.

    It was just before the thirteenth mile marker when I could hear the announcer over the loud speaker calling out runner's names and the crowd cheering them on. it was all my body and spirit needed to hear to drop the hammer and focus on the finish line.

    I crossed the thirteenth mile marker and had my eyes on the opening to the high school track where the last 1 mile would be ran. As I entered the track, the stands were teeming with people cheering us on, and I felt like a super star. I looked at the clock and noted I was still under 2 hours! With people cheering and knowing I was going to get a personal best, it wasn't difficult to make that final push to cross the finish line. I crossed the finish line in 1:58:20, and got a half marathon personal best by 12 minutes!

Post Race

    After crossing the finish line, I had to look at my watch a few times to help see my sub 2 hour time was real. I took a few minutes to let it sink in before getting my finisher's medal and began making my way to the food tents. There was a really good spread of food and drinks for the runners, including the usual bananas, bagels and bottled water. Then I was pleasantly surprised to see ice cream, pop, and Propel water too. Fortunately, there were multiple tables setup and the lines were moving pretty efficiently to get what you wanted. I grabbed a Propel water, banana, bagel and a Mountain Dew. I felt like the Mountain Dew was my celebration drink for finishing the race.

    I figured since my body gave me a half marathon personal best, I didn't want to push it and made myself do a cool down. I did walk for at least five minutes before starting to stretch because as any serious runner knows, if you don't treat your body right you will pay for it later!  I made sure to do my usual stretches, as those helped get me to where I was now. Being able to sit down and stretch felt so good!

    While I was stretching I noticed a bunch of clear plastic bags in rows near a moving truck, so I guessed that was where we were supposed to pick up our drop bags. After a good five minutes of stretching, I made my way over to the moving truck. There were a bunch of volunteers helping out, so at least the lines weren't very long. I think I waited a couple minutes before they found my bag. My hooded sweatshirt was still in there - 'sigh of relief'! I took it out of the bag, put it on and headed to my car in the parking lot.  I thought it was a pretty good system for keeping our stuff safe but accessible after the race.

Overall Comments

    I really enjoyed the course. When people say a course is flat and fast, I typically don't believe them until I've ran it. Yes, it was a bit hilly in the first mile, but that wasn't bad at all. It's great to have a course get a hill out at the beginning of a race than have it be at the end where you're much more likely to 'hit the wall'.  Being able to run the majority of the course along the shoreline was also very memorable and really gave this race a unique feel to it. I was grateful the weather cooperated where the sun was shining, and there weren't any clouds in the sky to threaten rain. It made it so much easier to enjoy the race, and the scenery of the bay made it extra worthwhile.

    The drop bag concept was brand new to me, but I think it makes good sense.  I wish more races could do something like this. It would help prevent so many clothes thrown along the course the volunteers have to pick up along the way. Knowing you could keep your warm-up clothes on until a few minutes before the race, AND be able to pick them up at the end of the race is huge.  Although I would still probably recommend that runners keep their valuables at home, or locked in their car during a race.

    Being bused out to the start line was a little strange to me, but in hindsight I can see how it helped keep the race course running smoothly, no pun intended. I can only think of one other time in my running career where I was dropped off and told I had to run back to the finish. I'm glad there wasn't a long wait to get on the bus, and the ride to the starting area didn't take long.

    I liked how the finish line was on a track. It gives people the chance to sit in the stands to cheer on the runners, and get a good view of the runners as they finish. As a runner, I'm able to feed off of their positive energy and it helps push me to the finish line.

Would I run this race again - Definitely!
Would I recommend this race to others - Yes!

More Running Conference Thoughts

Today during my walk with my lil girl, I had more thoughts about the running conference idea.

• Trying to get everybody in the same geographical location would be difficult. There is the option of having a Google Hangout or something like that and have it streamed online.
• There are a lot of different topics that could be talked about. I know there are runners who are very knowledgeable and have a lot of experience with different areas of all things running. 
• The discussions could be just that - discussions. Nothing fancy. The biggest thing would be for everybody to have an open mind.
• I still think something like this would be a way for runners to connect with other runners and learn from each other. What better way to learn than from somebody with experience.

That's as far as I got with thinking more about this idea today. I haven't seen anything like this done before, but I think it could work.

Mason State Bank 5K 2015

Mason State Bank 5k - Mason, Michigan

Today was my first 5k of the race season. This was the second time I've done this race. I don't think I would have known or done this race if my work didn't pay the registration fee for employees (kind of difficult to turn down a free race, right?). Most of the races I know about and do run are around the Detroit, Michigan area (creature of habit I guess).

Pre-Race

I left my house wearing a heavy tshirt and running pants over my running shirt and shorts. I also had my Hansons Brooks Distance Project hat on to help show support for that team. The heavy shirt I wore is the same one I've worn before races for many years. On the front it says 'Do you want it?'. The back says 'It doesn't matter how good you are. It matters how bad you want it'. I can't say wearing the shirt brings good luck. It's just something I do I guess.

I got to the race about 45 minutes before start time. I always like getting to a race early like that. It helps keep things calm and relaxed before the race starts. There's enough time to park the car, find the start line, and get a good warm-up in.

Because it's a small race, I was able to get a good parking spot near the start line. Since I still had plenty of time before the race started, I walked around to help get the blood flowing and start getting my mind focused on the race.

With about 30 minutes before the race, I got some water and started out on my warm-up run. I think my body knew to take the warm-up mile easy. My warm-up mile time was one of the slowest warm-up mile times I've had in months. On other runs, I've tried to go slow for the warm-up! Today's warm-up was about a minute slower than usual (which is a good thing!).

After my warm-up mile, I went back to the car and took off my heavy shirt and running pants. I had a nice sweat going. I did some dynamic stretches while still at my car for about 5 minutes. I like to make sure I get things nice and loose before every run (training or race).

There was about 10 minutes before race time. I made my way over to the start of the race, doing some short strides along the way to help keep the heart rate up a bit. Because this race is big family friendly event, there were a lot of other runners of all ages. This made trying to find a good spot in the starting corral a bit difficult. I tried to eyeball it and made sure I was on the outer edge so I wouldn't get boxed in.

Race

The race started on time - 7pm. The start of the race was the typical take a few short strides, then stop, take a few more strides, and stop again. This usually happens until people actually cross the starting line.

The first mile of the race was mostly a straight away down the street from the starting line. This was great as it allowed people to spread out and start getting their rhythm going. I had my race plan set where I wasn't going to get caught up in the usual 'first mile jitters', where the first mile runners go out too fast and then end up dying before the finish line. My first mile time was 8:14. That was faster than what I was expecting, but I knew I wasn't pushing the pace at all. I still felt good and relaxed.

The second mile of the race had a loop close to the 1.5 mile mark. The course was still relatively flat for the most part. I always like when a race has a loop somewhere in the race. It gives me the opportunity to see who's in front of me, and see if there might be anybody I think I could catch up to before the end of the race. My second mile time was 8:03. After seeing that mile time on my watch, I knew I had things going in my favor. Negative split for the first two miles. This is how I've been training the past few months. Once I get past the second mile mark, the beast is unleashed and the game is on.

The third mile (and the end of the race), I knew was going to be flat until the last 0.1 of the race. The pack of runners really started to thin out at this point. There wasn't big gaps between runners though. There was still enough runners to have them help pull you along for the ride and help push your pace that much more. Things were moving along quite nicely. I knew before the finish, at the 0.1 mark of the course was a nice 'bump in the road'. I had trained on some bigger 'bumps in the road' to know this was going to be easy. I turned the corner for the 'bump in the road' and dropped the hammer. I started sprinting up it and to the finish line. I felt great all the way through the finish line. I knew I had a great race and set a current personal best 5k time. The third mile time was 7:59. Again I was able to get a negative split. My overall time was 25:16. Got a 5k personal best by 20 seconds!

Post Race

After crossing the finish line, I made sure to grab some water. As I was walking and drinking the water to help cool down, I noticed the free massage tables weren't all lined up with people (nice perk for finishing fast I guess). I decided to finally take advantage of it. After all the years of racing, I've never taken advantage of the free massage. I'm not sure why that is. I had the massage therapist focus on my calves as I knew they could use some extra attention. She did a good job, taking her time working on each leg individually. I found out during the massage, the massage therapists were there as part of the Lansing Community College program, getting some real-life experience in. I don't mind being a guinea pig and helping out a college student - especially when it involves a massage.

Because I opted for the massage, I didn't go for my mile cool-down like I usually do after a run. I decided to go back to the car and get a good stretch session in to help reward my body for the hard work it just did. I did about 5 minutes of static stretches to help keep things loose. After the stretches, I finished off my water, got in the car and headed home.

Overall Comments

I like the Mason State Bank 5k. For a small race, it's really well organized. The starting line was wide enough where people could spread out and not have to worry about tripping over each other. There were enough volunteers and police along the course to help guide runners where to go, and help make sure no vehicles got on the course. The course itself is great. Most of it is on the street, where you still have room to spread out if you want. I do like the last 'bump in the road' before the finish. I think it's a nice 'gotcha' moment for some runners who don't expect it (or do a good job scouting the course prior to start time). The finish corral was still nice and wide where runners weren't tripping over each other (even for those who make the mistake of crossing the finish line and stopping right after). There was enough water and food at the end of the race for all runners.

Would I run this race again - Definitely.

Would I recommend this race to others - Yes.

20 Questions

There's a game called 20 questions. It's very easy to play along. You're asked questions and you answer them.

The version I like to play is where the 20 questions are all related to running. There are so many questions that can be asked about running! Some of them are basic, like what time of day do you like to run. Some of them are complex, like why did you start running?

I like to play the game with other runners to get to know more about them. I post the 20 Questions game on my blog and post a link to it on Twitter for other people to get to know them as well. This makes it fun for everybody!

Zombie Runs

What is a zombie run?

A zombie run is a run where you run early in the morning, while most people are sleeping. Usually this means your brain is still sleeping and doesn't quite realize you're running.

I started 'zombie run' training back in January. I was waking up at 4:30 so I could get to the gym for a treadmill run before work. I knew I could wake up at 4:30 since I already was waking up at 5am for work. I did this 3-4 times a week. Each run was 4-6 miles.

The trick I found was to roll out of bed, get dressed, and go directly to the gym. I wouldn't give any time to talk myself out of it. Once I was in the truck heading to the gym, it pretty much sealed my fate of hitting the treadmill to get a few miles in.

Once I was on the treadmill it wasn't until the first couple miles kicked in that I felt fully awake. I was 'awake' enough to function, but not enough to really enjoy the run. By the time the run was done, I was not only fully awake but sometimes also had the runner's high kick in (depending on the workout).

For those who are wanting to get a run in during the early morning hours, I recommend trying it for a couple days. You're going to need a couple days to see if you can get a rhythm going. Keep trying. It can be done!

Dear Treadmill

Dear Treadmill,

Baby, we need to talk...  I really wanted to have this conversation man to machine with you but you won't let me get a word in lately.  Our time together is coming to an end. We had a great few months together this winter, but spring is here now and I fear you knew this was coming.  You were always there patiently waiting for me to show up and take you for a run, except for those few times some jerk snagged you first but I forgive you for that.  I didn't consider it 'sloppy seconds' - you were just doing your job.  We would spend at least three days a week together, working together until you were drenched in my sweat.. Some of that time was spent really early when most people were still sleeping. Those moments were so special, baby...  You helped make me the person I am today.

I was always good to you. I made sure to be light on my feet and not stomp on you like those other guys. When we spent time together, I kept my attention focused on you and not on the other treadmills.  You know I only used them when you were being serviced, right?

Baby, it's time for us to move on. I need to get outside and meet new surfaces. You're more of the indoor type. It's okay, don't cry. I don't expect you to change for me.

I'm sure you will find other runners who are wanting to take you for a run.

Yours truly,
-Deerfoot

Twenty Questions - Deerfoot95

Thought of a new idea I'm going to try for the blog - 20 questions. It's an attempt to help get runners to know more about each other, where the answers aren't limited to a character count. The 20 questions are all running related.

Let the fun begin!!

Name: Jeff
Twitter ID or Facebook ID: @deerfoot95

Q1: How did you get started with running?

• In high school, I wanted to go out for the basketball team. During tryouts, I was one of the slowest kids during running drills. My science teacher (who was also the head coach) suggested I go out for the track team to get faster. I made the track team and had a lot of fun. I made a lot of good friends too.

Q2: How long have you been running?

• I've been running for over 20 years. Some years I haven't ran as much or as often as I'd like though.

Q3: What's your average weekly mileage?

• Lately my average has been 15-20 miles per week.

Q4: What time of day do you prefer to run?

• I like running in the morning, just not too early. When you get out the door for a run before the sun is up, it becomes a zombie run - a run where your legs are moving but the brain is still happily sleeping.

Q5: Do you like to run alone or with a group?

• I've ran alone since I graduated high school. It's difficult for me to find somebody that enjoys going for runs.

Q6: Do you have a cut-off point where it's too hot or too cold to run outside?

• The heat doesn't bother me as much as the cold. My cut off for the cold is about 30 degrees.

Q7: How do you keep track of your runs?

• If I run outdoors, I use my Garmin Forerunner 10 and upload it to Garmin's website. I also keep a paper log to have something I'm able to easily look at and add more information to.

Q8: What are your thoughts on treadmills?

• I don't mind them. I run on them during the winter.

Q9: Do you listen to music while running?

• Yep. I've almost always had music with me when I run. It helps keep me company and keeps me moving. 

Q10: How many races have you ran?

• At least more than 100. There was a period of time where I was running a race every week during the summer when I was in high school.

Q11:What's your favorite race you've ran?

• The Detroit half marathon. It's the race I wanted to run since I first started running. I've always wanted to run across the Ambassador Bridge to Canada and come back to US through the Windsor Tunnel.

Q12: What's one race on your race-bucket list?

• I'm hoping to run the Disney half marathon or the Princess half marathon for my daughter.

Q13: How many races do plan to run this year?

• I'm hoping to do at least 10. Some 5ks and a few half marathons.

Q14: What's the farthest you've traveled for a race?

• Think it was a 3 hour drive to my first (failed) attempt at a marathon. Most of the races I do are less than 2 hour drive.

Q15: Do you have any running related tattoos?

• I have a custom tattoo of a track shoe, but with my dogs face for the front part of the shoe.

Q16: Do you have any running stickers or running magnets on your vehicle?

• I have both. I have a Pre Lives, 26.2, 13.1 and a Hansons Brooks ODP stickers and a Run D magnet.

Q17: Where do you buy your running shoes?

• I get my shoes from Hansons Run Shop in metro Detroit. I got my first pair of shoes from there when I first started running. They do a good job helping find shoes that work for the runner.

Q18: How many pairs of running shoes do you go through in a year?

• Usually go through at least 2 pairs a year.

Q19: Do you stay with a certain brand of running clothes?

• Nope. I have a nice mix of brands. Most of them are Champion brand from Target. It's affordable and it works.

Q20: Do you participate in any sports other than running?

• Nope. I was 'encouraged' to stay away from other sports when I first started running. The closest sport I do outside of running is biking - essentially cross training for running.

Is It Too Cold To Run Outside?

Cold weather. A runner's nemesis. Some runners decide to run outside year round regardless of the temperature. Then there are other runners who have a 'cut-off' point, where when the temperature outside hits a certain mark, they stay inside and run on a treadmill. 

Running outside when it's cold outside can be done - if done correctly. There are a lot of different tops, bottoms, socks, and shoes that can make running in the cold possible. Most people start by making sure they have enough layers on. This doesn't mean throwing on a bunch of clothes and heading out the door. 

Proper layering means having several thin layers of clothing. This doesn't just apply for tops. This applies for tops, bottoms, and socks too. The material of the layers is important too. Try to have top and bottom layers that wick moisture away; stay away from cotton. Cotton doesn't insulate that well and it absorbs the moisture making it heavy. For socks, wool is a good material to look for. Same thing with cotton applies to socks; not a good idea if you can help it. The final piece of layering is to have a top and bottom on with a protective shell. This would be some kind of waterproof windbreaker or shell that helps shield you from the wind and elements. Look for protective shells made of Gore-Tex or nylon material. Those materials do a great job of blocking the wind and keeping moisture out.

In addition to layers, you need to cover as much skin as possible. This means making sure you have a hat and gloves. If the weather is really cold, some runners wear a balaclava running mask. The balaclava looks like a ski mask that is made of material that wicks moisture away.

Depending on the conditions of where you want to run, there may be snow or ice on the ground. You could wear your regular running shoes and still have a good run. If think you need something that will help grip the ground better, there are a few possibilities. Some people will insert small screws into their shoes (kinda like sprinter's spikes) to help give them more traction. There are also things you can buy that slip over your running shoes that have spikes on them. Another option is to buy trail running shoes and wear those when there is snow and ice outside.

When there is cold weather outside, runners are faced with the question 'do I want to run outside in the cold, or stay inside and run on a treadmill?' Knowing how to dress appropriately and what materials to look for with clothing can help make running outside in the cold possible.