MD Calf Sleeves - Tried It Tuesday

Recovery, recovery, recovery.  I have learned this lesson a thousand times over by now: after putting your body through athletic strain, it's ever so important to take good care of it properly to ensure you can KEEP pushing!  There are various aspects of recovery, including proper nutrition to replace what you've used up and to enhance muscle healing, active stretching and yoga, and light cross training.  My favorite recovery strategies, though, are the ones that don't require a lot of attention - which is why I LOVE my compression sleeves after long runs and races!

Disclaimer: I received these sleeves at no cost in exchange for my review.

All opinions expressed here in are, as always, my own.

Compression sleeves are designed to increase blood circulation thanks to "pressure points" along the length of the sleeve.  Each compression point helps squeeeeeeeeze along the direction of bloodflow to ensure your muscles are getting enough blood to keep them healthy.  Your blood also carries the building blocks for muscle tissue, so increased circulation can help your muscles repair themselves quicker.  Additionally, the compression helps push blood back up to the heart, carrying away the lactic acid and other waste products that are created by exercise.  Between these various benefits, the main takeaway is that your muscles will feel better faster, allowing you to get right back into training with minimal down time (and minimal hobbling after a big run)!

Though I've tried compression products before, these new MD calf sleeves might be my new favorites.  Other calf sleeves have been a little too long for my short little legs, so I end up with bunching around the ankle or knee (and with compression gear, bunching can be quite painful).  Compression socks have had too much pressure on my arch and made my feet go numb.  My MD sleeves, though, are just the right length and size for my calves!  Wearing them around after a race (like Saturday's Fall Classic half marathon) or even after a tough leg day at the gym is so easy: I just slip them over my calves and go about my life, then the next day I'm right as rain and ready to do it all again!  Seriously, you can't ask for an easier recovery booster.

Some people choose to run in their compression sleeves, too.  I have not found wearing my sleeves while I'm active to work for me, personally, but if you're suffering from poor circulation during races, maybe compression sleeves can help you.  To me, they're just too tight while I'm flexing mid-stride.  Maybe it's mostly psychological, but it doesn't work for me so I don't do it - that doesn't mean others don't benefit!  If you wear your sleeves while you run, post a comment about how the sleeves have helped you on the road!

If you haven't tried compression yet, or are looking for the perfect gift for the runner in your life, try out MD calf sleeves with 20% off on Black Friday!  These sleeves come in fun colors and are very true to the sizing chart posted, plus they're Prime eligible on Amazon.  Sleeves make great stocking stuffers!

Fall Classic Half Marathon 2017 Race Recap

Okay, I'm going to skip a few of the recaps I'm way behind with and just try to get the most recent one up right away!  Yesterday I completed my 22nd half marathon less than 15 minutes from home at the Strongsville Fall Classic, hosted by the Cleveland West Road Runners Club.  I've heard good things about this race in the past and with my company timing it, there were no excuses to miss it this year.

It's a November half in Cleveland, so I'm sure it comes as no surprise when I start by saying it was COLD.  Saturday had seen incessant rainfall, so everything was damp and half of the local trail system through Bonnie Park was under considerable water.  Overnight, the temperatures plummeted and we arrived at the park in the middle of a snow flurry.  The freezing rain made the pavement slick right away, but we managed to get most of our timing gear set up during the lulls in precipitation.  We sent the half marathon walkers off about 45 minutes before race time, and I did my best to stay warm in the meanwhile.

Finally it was time for the half marathon to start, and I left the starting line to find an appropriate pace group before the gun went off.  Of course I ran into Cyndi, my favorite running buddy (who has logged over 2000 miles so far this year, wow!) and stuck with her for the first mile or so.  Obviously with her annual mileage, she's been training MUCH more than I have, so I knew I wouldn't be staying near her too long, but at least I got a solid start under my belt.  My first mile was a little rough in that the whole pack of about 800 runners was pretty stuck-together, and I had several people lurch or slip into my path causing me to make some dodging moves that twisted my knee a bit, but eventually we thinned out enough for me to run more safely.  The entire course is on a two-lane road, so there was ample space for the majority of the race.

I thought I was going to find a groove during the middle of the race, but it never quite happened.  Running on the road through this particular park meant a lot of winding - and the road was always pitched one way or another around each curve.  While the actual route was relatively flat, most of the road was diagonal to one side or the other, which put extra strain on whichever leg was lower and led to a LOT of muscle imbalance.  By the second loop of the course, I was hurting pretty badly.  The freezing weather didn't help, and the temperatures just kept dropping.  By mile 10, I was running into the wind with hail and hard snow pelting me in the face, while my hips screamed in diagonal-tilt-agony.

Despite the pain and the cold, though, I kept pushing for run-walk intervals, even if they were very short.  It would have been easy to convince myself to just walk for a while, but I tried not to let my brain take too long of a break.  A quick rotation of each leg in the socket helped alleviate some of the hip pain for short bursts, allowing me to pick up the pace for another couple tenths of a mile at a time.  Soon I was rounding the final curve back towards the starting area and could see the finish banners waving in the wind!  I pushed whatever energy I had left into my feet and crossed the finish line in about 2 hours and 45 minutes.  Honestly, with no training and the adverse conditions, I'm VERY happy with that time.  I've done worse in better conditions with better training, so I can't really complain!

I hobbled over to the pavilion to grab some of the Applebee's chili (they had more than enough to save plenty for us back-of-packers) and a few bagels before pitching in a bit to clean up the finish line apparatus.  Fortunately we had enough on our timing team that I really didn't have to work too hard after I ran!  We waited for the tail end of the race, picked up our stuff, and headed home.  I can't tell you how nice it was to have such a short drive home and to have my feet UP within 20 minutes of leaving the race!  I've had so many long-drive races lately, but it was so good to stay close to home.  I spent the rest of the day in my calf sleeves trying to heal up some of the damage from the skewed roadway.  Today I'm a little stiff but have most of my range of motion; by tomorrow I should be back at 100% already.  Guess that means I don't have any excuse to delay getting back into a real training habit!

Fall Classic Half Marathon Breakdown

Organization: Cleveland West has been putting on this race for 40 years, and the event shows their experience.  Early packet pickup at Second Sole was sponsored by a local brewery, so you got a free beer when you stopped in to grab your bib; race day pickup was equally easy though less libatious.  Plenty of volunteers were available for the course and aid stations, the route was well marked, and pre-race communication was very clear.  Timing was done by my company (in fact, done partially by me) so I'm going to say we did a great job, but I promise I wouldn't be the only one saying so!

The Course: I've never run a double-loop course before, and I can't decide if I liked it.  The flatness was kind of sabotaged by the pitch of the road, as I mentioned before, but it was a very straightforward route that was easy to follow.  Starting into the second loop at first seemed great ("oh I totally know this, should be easy now that I'm familiar with it") but later got into my head a little bit ("I could have sworn I was a lot closer to the finish when I passed this bridge...").  Ample room on the wide roadway for the out-and-back crowd made for a better course than the all-purpose trail running alongside the actual road, but the APT doesn't have the same banking built into the turns.  I guess to have the breathing room, you have to take the pitch of the road, and I guess at the end of the day I'd rather have the running space.

The Swag: Runners paid between $45 and $65 for the Fall Classic, which is probably on the higher end of the "local running club half marathon" pricing scale from my experience.  However, runners get a lightweight windbreaker jacket instead of another race shirt, and though I don't find it to be super high quality, it's a lot nicer than some of the junky cheapo shirts I've gotten at other local-sized races!  If you signed up for this race on the $45 end, you got a decent deal, that's for sure.  The medals are cool, featuring the fox logo, and the post-race food included fresh, hot CHILI which was a godsend by the end of this race.  They also offered free beer at packet pickup, and the goody bags had actual goodies in them (like Chik-fil-a gift cards)!  There's definitely a lot of "local flair" in this race, and it's affordable enough to enjoy the quaintness of the club and the focus on running for running's sake.

Bottom Line: It's a good, local half marathon.  There's no post-race party or flashy finish line stuff, but you get a well-supported course and good swag for a very reasonable entry fee.  I definitely can't complain about the experience (beyond the weather, which just can't be helped) and would definitely recommend this race to someone looking for a good half in November.  Nothing fancy, but a safe and solid course with lots of great competitors, which at the end of the day is what this is all about, right?

What are the goings-on in YOUR running world?  Anyone tried any new races lately?

AARD: How strict are cut-off times for races/courses?

Today's question was originally asked by Joan Oliver Emmer (Women Who Run the World), but I chose this one for today because I recently had the same discussion with another runner friend who was curious: "How strict are cutoff times for races?  Why can't I get my medal if I am only a few minutes behind?"

Here's the main deal with cutoff times - they're not usually the race's choice.  Course limits are most often dictated by the venue where the race is being held, which for longer races that have cutoffs usually means a city.  There are lots of permitting points that I'll probably eventually discuss, but the most relevant today is the street closure aspect, and therein lies the basis for the cutoff time on a half or full marathon.  My best example is the Marine Corps Marathon: the famous "Beat the Bridge" cutoff is set at mile 20, which participants MUST reach by 1:15pm.  This is a hard-and-fast limit that is enforced by a line of buses pulling in front of the course.  All participants who miss the cutoffs are put on the buses and taken to the finish line, where they do not get a medal or a time because they didn't finish the race.  The MCM website is very clear about several cutoff points and the pace needed to "stay alive" on the course.

But why 1:15pm?  Why a 14-minute pace?  The 1:15pm time is the latest Washington DC will allow the roads to be closed around the capital.  Obviously, DC is a kinda important city for our country, and even on a Sunday, people need access to the buildings along the National Mall and other points of the course.  The 14-minute-per-mile pace is not some arbitrary "we think you need to be a better runner than this" decision, but rather a calculation of what it will take to make it to the Bridge by 1:15pm.  This cutoff isn't meant to discriminate against slower runners specifically, it's just a city requirement to have the streets cleared at a reasonable time.

Of all the first-marathon advice I received, "don't get on

a bus" was the piece that stuck with me the most!

Boarding buses at the cutoff, however, is NOT the universal solution for races with a time limit.  For other events, that cutoff time is a little more "soft", and most participants will still be able to complete the race and earn their medal.  If the venue/city allows it, a soft cutoff will see slower participants moved to sidewalks or all-purpose trails so the streets can reopen, allowing the participant to continue with their race at their own pace.  The important difference between these two types of cutoffs (hard and soft) is communication prior to the event.  MCM makes it very clear what will happen to anyone not meeting cutoffs, including when and where those sweeps will take place.  Other races plan for sweeps, but don't tell their runners what to expect - at these events, runners are surprised to learn they may not be able to complete their goal.  It is very important as a race director to make sure we're communicating our cutoffs and what to expect at those times, especially if a soft cutoff means fewer aid stations.

In very, very rare occurrences, a race will impose a cutoff time simply to allow the race workers and volunteers to go home.  I've really only seen this done for ultra marathons, if a company doesn't have a big enough crew to keep shifting employees throughout an event that might take some people 24 hours or more.  Some races will keep the course open but may not be able to keep volunteers on the course for the full time and cannot guarantee course support after a certain point; again, communication is key for these instances.

Finding a pacer can help you manage your race splits better

while also giving you an experienced runner's advice along the way!

I keep putting the onus on the race directors to ensure their participants are aware of a cutoff time and what it may mean for their experience - but it's equally important for race participants to do their due diligence in researching an endurance event.  While prepping for my MCM experience, I wrote a post about finding the right marathon for your pace, especially if you're looking to enter a limited field event.  It's just as important for runners to do their research before signing up for an event, and perhaps even more important for potential participants to be honest with themselves about making the cutoffs.  Be prepared for what you might experience at your race, and we'll do our best to craft races that can accommodate as many people as possible!  This whole crazy running business is a team effort, after all!

Have you ever been stymied by a course cutoff?  Have you ever been surprised on race day to find out you're in danger of an unadvertised sweep?  What other questions do you want to Ask a Race Director?

Mission: Redemption

One year.

A lot can happen in one year.  This is a pretty common theme on this blog, really...  If you've been following me for a while you've probably noticed I have a relatively tumultuous life that changes constantly.  I'm never in the same place as I was a year prior.  This time, fortunately, I think I'm in the best place I have been in my life!

But that's not why I'm reflecting on "one year" right now.  True, in the past year I've bought a home, gone through a couple relationships, made a big job change...  But the single moment that matters to me right now happened one year ago today: I ran my first full marathon when I took on the Marine Corps Marathon in DC.  From Mission: Preparedness to Mission: Accomplished, it was one heck of a journey, but by the end of race day, I was pretty sour on the final experience.  You can read more about my MCM story in a series of posts from last year, if you're interested in the full details: Expo / Part 1 / Part 2 / Aftermath

To say I was disappointed with my first marathon would be an understatement.  I was so turned off by that experience that I was heavily leaning towards the "one-and-done" camp.  People who know me best, though, could tell right away that I'd end up doing another marathon, if only to prove I could do better than the first one - and as it turns out, they were right.

As of yesterday, I am officially registered for my SECOND full marathon!

I'll be staying local and running through my hometown this time around, doubling my previous half marathon experiences at the Cleveland Rite-Aid Marathon in May.  Coming back home a few years ago opened doors in my life that I'd never before thought possible.  Cleveland has brought me my dream job, a wonderful home, and some of the best friends I've ever made.  It's about time I applied the magic of the 'Land to my running schedule!

Of course, this registration brings with it new challenges, and new opportunities.  Instead of training during the nicest months of the year, I'll be training during the coldest, nastiest months.  I'll carry with me the lessons I learned from last time, and I'll build to improve upon them.  I have more realistic expectations for my race experience - especially having run the half marathon for the past two years, making me more familiar with the course.  Hometown advantage is great to have on my side, as well.  I can preview the course, take training runs along the route, and of course I'll be able to invite a larger support group since the whole family is right here in town.

Hopefully, Marathon #2 will bring me the redemption I've been craving for the past year.  It's time to start the new mission - wish me luck!

RICEing Just Got Easier

Aches and pains are pretty much a guarantee for those of us living an active lifestyle.  While there are plenty of good injury prevention practices, there's just no avoiding the occasional twist, sprain, or general overuse soreness.  Every athlete knows how to treat those minor injuries with the old RICE adage: rest, ice, compression, elevation.  But even if we weren't itching to get back to our movin' and shakin', this on-the-go world makes it difficult to take proper care of those aches and pains.  Who has time to sit still for an 20 minute ice application every few hours throughout the day?  Fortunately, gone are the days of needing a ziplock full of ice cubes to stay perched precariously on your sore knee or ankle.

Disclaimer: I received this product at no cost in exchange for my review; I received

no additional compensation.  As always, all opinions expressed herein are my own.

Paincakes are revolutionizing the RICE treatment for those of us who suffer from sprains or sore muscles but have to keep moving despite the pain.  While resting completely is certainly the best treatment, it simply isn't always feasible to take a day off work just to nurse an irritating minor injury.  For those days, an ice pack that sticks in place and doesn't leak is just about the best possible invention on the planet!

The science of the gel-based reusable ice pack isn't exactly modern marvel, but I've never seen one that is both flexible and self-adhesive until I found Paincakes.  In the past, if I wanted to use one of those gel packs, especially on a busy day, I had to monkey with an ACE bandage for a while trying to find a good combination of flexibility and stability that would allow me to go about my activities for the day.  If you've ever tried this delicate juggling act yourself, you probably remember being frustrated that you couldn't quite find the right level of tension to keep the ice pack where it needed application while still being able to move at all.  Paincakes totally solves this problem by sticking directly to the affected area - and staying PUT for as long as you need.

Paincakes - part of a balanced recovery routine!

I've been using my Paincake for almost a year now, and it sees action almost weekly.  The adhesive is still just as strong as it was on the first use!  In fact, the only signs of the frequence of use mine receives are the slightly peeling edges of the adhesive square.  Since the Paincake sticks so well, it takes a little effort to peel it off, and the repeated pulling is starting to pull the square up at the corners ever so slightly, but I supposed that's to be expected after quite a bit of use.  It certainly hasn't impacted my ability to use the ice pack, so I'm not really worried about it quite yet.  The product only claims to be good for 100 resticks which I hit quite a while ago, so I think I'm doing well!

My Paincake is great for icing the entire ankle area, or one side of the knee, at a time.  I can also target other painful areas, like specific points on my back that need iced down after a tough workout, or the bumps on my forehead when my dog knocks me into a doorframe because she's so excited I'm home (yes, that happens more often than you'd think - she's the best but she's a handful!).  There are also mini Paincakes that pack the same punch but in a smaller size!  Both the regular and mini Paincakes come in a waterproof ziplock pouch so you can tuck them into a suitcase while you travel, allowing you to take relief for aches and pains anywhere you might have access to a freezer.

Obviously last year...  #Windians

Having the ability to ice anytime, anywhere, without having to be careful about my ice pack slipping or falling off helped me get through last year's marathon training with minimal down time.  It's currently helping me ease back into teaching fitness classes on a regular basis.  And in the future...  Who knows what it might help me accomplish?  When I'm able to take better care of my body, anything is possible!  Kinda makes you wanna set a big new goal, eh?  ;)

What helps you take care of your body while balancing a fitness lifestyle and, well, a regular life?  Do you have a favorite RICE routine or product?  What's your next big fitness goal?

AARD: Is race directing a full time job?

Okay, I'm going to take a day to answer the question I hear the absolute most by far when people learn I'm a race director.  "Oh, a race director?  Is that like, part time?  Do you make much money?"  This is one of those jobs that a large portion of the population doesn't even know exists, and it's hard for people to wrap their heads around it - especially since it's a relatively rare position.  Even being in the industry for several years, I still only personally know maybe 20 people who make a full time living doing nothing but race work.  Now to be fair, I know there are many cities across the country and the world that have 20+ race managers/directors each, but that's still a lot fewer RDs than, say, teachers or doctors.  It's uncommon and it's unusual, so I can see why this question comes up so often.

For me, yes, it is a full time position and I make a salary that covers my expenses.  I've made enough in the past to accumulate some decent savings, but took a pay cut to move to another company that better matched my personal vision and goals in the industry.  My bills are always paid on time, I own my own home with a very manageable mortgage, and I have enough left over to do things I enjoy.  Currently, I have room to help my company grow and my compensation will match that growth, which will put me back at a very comfortable living very soon.  It's a great balance of affording a stable life while also working every single day with something I love and about which I am passionate.

My position is a little different than the majority of race directors, though.  I work for a major timing company.  We host 20+ races each year that we own and for which we do all the work, but a large part of our business is contracted out to local organizations who want to put on a race as a fundraiser.  Technically, every person from these groups who spearheads their event is a "race director".  Some may call themselves that, others will just say "oooh, I'm a volunteer and they asked me to be in charge."  The vast majority of the race directors I work with to manage, time, and consult on their races are either paid part-time for their race work, are salaried for a more generalized position that includes planning the organization's race event, or are true volunteers who are donating their time to charity in order to build a great fundraiser.

Honestly, race directing is basically just a form of event planning that focuses solely on running events.  When considered in this manner, the idea of a "full time race director" is a little less unusual than it originally seems!  I'm doing many of the same things a wedding planner or a conference planner might do, I just happen to do it for runners and I'm planning courses and coordinating timing instead of picking a menu or matching color palettes!  It's a very complex job with lots of facets to keep me on my toes and busy 365 days a year, and it's a blessing to have found such a perfect position for my career.  I hope everyone who gets involved in race management has as great of an experience as I've had!

What do YOU want to know about running and races?  I'd love to share my experiences and observations!  Submit your Ask A Race Director questions in the comments below or via email to fitnyx@gmail.com

Naked Energy - Tried It Tuesday

Anyone who knows me has probably heard me say I don't drink coffee - and anyone who has ever SEEN me, especially when I'm working races, has a hard time believing I'm not chugging it all day!  Usually, energy is no problem for me, as I'm naturally pretty bubbly.  Some days, though, it's a struggle to get moving, stay alert, and keep my momentum going forward.  On those days, I need a little boost, but it can be hard to find products that can provide the extra energy without having more negative side effects than it's worth.  Thankfully, more and more supplement companies are making pre-workout products that are made from natural ingredients to eliminate or mitigate all the awful itching, tingling, and heart pounding I constantly experience when using non-natural pre-workouts.

Disclaimer: I received this product at no cost in exchange for my review.  I did not receive any

additional compensation, and all opinions expressed herein are my own.

Originally, I was all set to write this review based on trying Naked Energy to get my feet moving and my excitement pumping for my return to teaching morning fitness classes.  It seemed like a good enough test, and results were readily apparent starting with my first use.  Not only did the pre-workout get my blood flowing for my classes, it kept me alert and bouncing (literally) for the entire day.  But those were pretty typical days after the classes ended.  I got an opportunity for an even better test of the product last weekend, when my race management company hosted a sold-out marathon at one of Northeast Ohio's beautiful state parks.

My biggest struggle with this new race company has been the distance: it takes an hour for me to drive to the office, even on a low-traffic day.  Headlands Beach state park, where the race was held, is even farther away than the office.  Wake-up time for me was around 2:30am (yes, ugh is correct).  Waking up that early isn't really that bad, but waking up and then driving for an hour and a half in the dark is pretty rough.  I mixed myself a water bottle full of Naked Energy, tossed in some creatine and BCAAs, hopped in the car and started chugging.

Just about to head over to start the race - already 6 hours

in and still feeling bright and peppy!

By the time I got to the park, I was AMPED.  My drive had consisted of some great tunes and the building feeling of "It's TIME!"  I stepped out of the car ready to tackle a long, exhausting day with absolutely zero apprehension.  The kicker to the whole day was that, on top of working setup and tear down for the event, I was also planning to run the half marathon - there's not a lot for timers to do between the start and finish of a marathon besides let the equipment work, so I wanted to get my October half in the books early.  The pre-workout would have to help me get through not only the long day of work, but also the 13.1 miles I'd chosen to throw in the middle of it.  On top of an already tall order, the day started chilly but quickly became very hot when the intense sun reached its zenith in a cloudless sky.  GAME ON.

While many of my coworkers battled through the morning, I was bright eyed, bushy tailed, and beaming all throughout packet pickup and the start of the race.  Since I had stayed at the registration tent until all runners had been helped, I was the last to start the race, but I was feeling great and made up distance quickly.  Finally about two miles in, I connected with a running friend and we chatted for the next 10 miles while we kept our feet shuffling and our spirits up despite the growing heat.  I booked it for the last mile to empty the tank, crossed the finish line, and - went back to work!

Some form of dancing.  Somewhere this counts as a dance.

My job for the next few hours consisted of mingling with runners to get feedback and answer questions, then I moved over to the finish line to hand out finisher medals to the full marathoners as they crossed.  One of our event photographers kept chuckling every time he walked by me and I was dancing; he finally just started snapping pics of me with waaaaay too much energy for post-race, let alone post-race/post-work with more work to go.  I did start feeling the aches in my legs around three hours after I had finished my race, but my energy level stayed true.  After the last finishers crossed, I helped take down our equipment and pack the trucks, then went back to the warehouse to wash out 80+ Gatorade coolers and dozens of grimy tables before driving the hour and a half back home.

When I finally returned to my puppy (who was looked after all afternoon by my boyfriend, thankfully) it was almost 6pm.  That's almost a 16 hour day full of activity, and I was only just starting to feel tired!  Honestly, if there's a better test of an energy supplement, I'd be scared to go through whatever it would be.  I was so elated at the end of the event because everything had gone well and I had made it all day with a huge, genuine smile on my face, thanks to Naked Energy.

Earned that medal thanks to Naked Energy!

Naked Creatine review in the works as well...

The real kicker is that I didn't experience ANY of the typical side effects I've noticed in any other pre-workout I've taken.  At no point did I feel anxious or nervous.  I never got the flashes of warm tingling feelings along my skin either.  I also didn't feel overly intense about anything, either, which I had noticed on a few other energy supplements in the past.  My focus was even-keel, my energy was constantly high, and there were no adverse physical sensations.  That's perfect for what I need from a pre-workout supplement.  I'm so very glad I tried this one despite so many iffy experiences with similar products in the past.  I guess "Naked" is the way to go!

AARD: How do RDs come up with a race's course?

Kristen K from Run Away With Me asks: "I've always wondered how new races come up with the route - especially here in Anchorage, where every race ends on a giant hill."

Kristin, I can't speak to Anchorage, but I definitely have put together some courses with some crazy hills!  Often times, the course is partially (if not fully) dictated by what the local authorities will allow, and if that means running on a hill, that's what we do.  But course creation is also more than just finding the X number of miles that the police or rangers will let us use.  We look very closely at the actual experience of running the course, as well as timing logistics like start/finish areas that are safe and accessible.  Difficulty is usually a byproduct of these other items, though if it's meant to be a challenging race (like the Hill Yeah half marathon my company puts on every year) we will probably go looking for something a little more spicy!

What does "the experience of running the course" mean?  It's all about flow and accommodation.  Where can we fit the expected number of participants without having people run into each other?  What makes sense with traffic patterns and local establishments?  For example, if we're running on a major road, we're far more likely to be allowed to shut down a lane on one side of the road for a mile or two, allowing traffic to continue both ways, than if we tried to cross over the entire road, which would require stopping ALL traffic.  We try to avoid courses that would cross over themselves to avoid runner collisions.  If it's a race with 100 people, we're more likely to use a bike path or park trail than a race with 1000 people that simply won't fit in that space.  Aid station locations are a concern too - they have to be well-placed for runners to receive fuel when appropriate, but should also be accessible for dropping supplies and for volunteers to find.  We want the runners to have the best possible experience, which doesn't always mean "most scenic" or "most convenient" - it means safety, sensibility, and smoothness.

Having a proper starting and finishing area (or areas, if they're separate) is also a major concern.  Since this is where people will congregate before and after the race, and all of our expensive timing equipment and staff will be located, it's important that the start/finish is placed in a location that is safe and ample for the race's needs.  You can't have a big post-race party in an alleyway, and you wouldn't want to pay police to shut down an entire main street for a very small race just to keep the start/finish on the road.  It has to make sense for what you're doing, how many people you're having, and for the neighborhood.  We take into consideration both amount of parking and easy of getting into/out of the parking area, as well.

Once we find a course that works, we stick to it like glue!  In fact, many race timing and management companies will probably have go-to locations with straightforward courses to keep things simple and to avoid stepping on too many law enforcement toes.  Here in Cleveland, for example, we have only a couple of approved downtown courses, so we may reuse the same course for several events.  I've had a few complaints about the route getting "stale", and I get what the runners are saying, but hope they can understand that running in a major city is very limited.  If we want to offer four downtown races a year, we're much more likely to have them all approved with the same minimal-interference course than we are to get four separate courses approved.  I had a similar experience in Chicago as a runner, finding many of the downtown races often went on the same portions of road and relied heavily on the Lakefront Trail.  It's just the way things may have to be done in some areas.

Do you have a favorite course you've run?  What course features do you think of when you consider favorites?  What's important to you to have on a course?  And, as always, what other questions do you have for race directors??

Quatro Logiq Running Gear - Tried it Tuesday

Now that I run almost exclusively longer distance races, I'm always on the lookout for gear that helps me take all the gels, music, tissues, water, or whatever else I'll need to cover the mileage safely and (hopefully) quickly.  You can tell from all of my race photos that I'm clearly madly in love with my favorite running shorts that I wear to every warm weather half marathon, but they're shorts.  What if I want to bring some gear along on a cooler day?  Until recently, the only option in my wardrobe was to either wear the shorts under a longer pair of leggings (uncomfortable) or to wear a jacket with pockets in which my items would bounce around while I ran.  Well, I think I found a better solution!

Disclaimer: I received these items at no cost in exchange for my review.

As always, all opinions expressed herein are my own.

Quatro Logiq is an Australian company that is solving some of runners' biggest gear problems.  Though their catalog has several items I'm dying to try, I settled on testing out a very simple outfit for starters: a tank top and compression capris.  Doesn't sound flashy, but the big draw was the tank top, which is made with FOUR pockets along the back of the shirt into which I could tuck all my little running add-ons without needing bouncy pockets.  Plus, it's a compression fit, so I could easily wear it underneath a looser long sleeve without discomfort.  I ordered a medium tank top (I normally take small or medium in tops, so I erred up for compression gear), and a pair of large compression capris to go with, since I don't actually own any leg compression gear.

When my items arrived (very quickly despite the overseas shipping!) and I pulled my clothes out of the packaging, I was a little shocked.  The tank looked HUGE, and the capris looked TINY.  I seriously thought I received an XL top and XS bottoms!  Though skeptical, I pulled my gear on and found that my capris fit PERFECTLY despite looking absolutely impossible to squeeze into - I guess that's the joy of compression gear?  The top, on the other hand, was a little too tight even though it had originally looked way too big.  Then I realized the website uses European sizing, not American, and I probably should have ordered a large top.  It was still wearable, so I took the outfit for a test drive.

I'm IN LOVE with these capris.  They're such a great fit and they're probably the most moisture wicking item of clothing I've ever worn.  My first few runs in the QL gear were late summer evenings in slight heat and high humidity, which would normally have me dripping with sweat even in other wicking gear.  Not so in my QL capris, I was dry with no chaffing the whole way!  And even though they appeared so super small at first and I was worried that halfway through the run my waistband would be cutting into me, I never once felt like I was wearing anything smaller than exactly what I needed.  Definitely a major win!

The tank top is highly functional, too, even though I did experience some fit issues from not paying enough attention to the website's sizing.  There are four pockets in the bottom of the back of the shirt, and surprisingly, I had no problem reaching ANY of them to insert or remove items during my run.  All four pockets are the same size, but two of them have their openings stitched a little narrower to keep things like keys and money from popping out easily during the run.  Two of the pockets are full size, and could easily fit my Droid Mini phone while still in its case.  I could put the phone in and pull it out without having to stop running, which is exactly what I was looking for in a pocketed shirt.  I can also tuck gels into the pockets, and I bet you could fit one of those FlipBelt bottles into one too if you wanted to take a small water bottle.  Nothing in the pockets bounced, but I did have some issues with the shirt riding up a bit because of how tight it was.  Again, if you pay attention to the sizing, you probably can avoid this problem.

My gear has gone through a couple washes now, and I am happy to report no shrinkage and no damage to the material with a cold/cold wash cycle and hanging to dry.  I've had other wicking products pill up in the same wash cycle, so I was very pleased to see that these items held their shape, sizing, and quality with no issues.  I'd also like to mention that they sent me my items in a reuseable QL drawstring sack, which is a cute little bonus!

Since ordering this outfit, Quatro Logiq has actually added some NEW gear to their website!  I had my eye on their shoulder sleeves since the beginning (basically a long sleeve shrug that would pair perfectly with the tank top's pockets), but now I'm also interested in several of the sports bra designs they recently released, including one that has another pocket in the racerback straps of the bra.  I'm looking very forward to adding more QL gear to my wardrobe and can't wait to see what else they release in the future!

And of course, you can try it too!  Use promo code logiq15 to take 15% off your order at Quatro Logiq to find YOUR new favorite gear!

What's your gear-carrying solution for when you run or workout?  Have you tried compression gear in the past?

AARD: What's your biggest fear with an event?

Today's AARD question comes from one of my fellow Sweat Pink ambassadors, Marsha A, who asks: "When do you begin to breathe easy?  It seems every race has that one thing you HOPE goes as planned and then you let out a sigh, either when the race is over or that "thing" (weather, etc) works out like you'd hoped...  What's your biggest fear about/with the event?"

That's a bit of a doozy, Marsha!  But the easy answer to my biggest fear about an event is having a major medical incident occur during the race.  I've had a few races during which a participant was either injured (like being hit by a car) or experienced a serious episode (such as a heart attack) and really, those are my worst fears.  I'm trained in CPR and first aid, and so far I've managed to keep my head in a crisis (even as a participant in a race witnessing a medical incident and taking control), but some day there's going to be something too big for me to handle.  I haven't actually lost a runner to a medical emergency yet, but there's a first time for everything and THAT is what I fear.

But as for beginning to breathe easy...  It's probably when I verify the top finishers.  For just about every race, I manually record the times of the overall winners, to check against my timing equipment to ensure everything is working properly.  Once I know my boxes are reading properly, the weight comes off my shoulders.  I've had every kind of problem you could have at a race: police not showing up (or worse, leaving early), major unannounced construction altering my route, running out of shirts, running out of medals, running out of food, horrible weather, portos tipping over in a storm the night before (grosssssss)...  I can deal with all of that, but if my timing equipment isn't working and the race has more than a hundred people, I'm screwed.  There ARE ways to adapt but I would definitely be panicking more than I have for anything else.

Do YOU have a question for a race director?  Itching to know more about the race planning process?  Looking for some tips or consulting for your own race?  Leave me a message - comments are great and emails work too!  And stay tuned for the next informative Ask A Race Director!

AARD: How much time is needed to plan a race?

Today's Ask A Race Director question comes from Sharla W. who asks: "How far in advance do you have to start planning for a race?"

As with many of the questions I've been receiving, there is no one right answer to this question; instead, the answer varies depending on a few factors.  Longer distance races (half/full/ultra marathons) take more time than a 5k.  Destination events will need a broader marketing timeline than a little local event.  A full series of races might have an ongoing timeline, constantly requiring work on the next event and relying on routine marketing.  Venue choice might make for a longer permit process, and of course the race's goal number of participants should be considered as well.  But for the sake of information, let's narrow this answer down to two cases.

Hosting a local 5k usually needs about three to six months' worth of planning. It is usually the event permit and any police/ranger support needed for the proposed course that takes the most time, and in some cities the permit process may need to be done up to a year in advance.  Popular venues may also require an early permit, if only to reserve the intended date before another organization's event can secure the location.  Once the permit is in place, the rest of the process can be done in a few months.  Activating registration is simple, but marketing and selling sponsorships should be started at least three months prior to the event date.  Finding volunteers can be done in a pretty quick turnaround if the race supports a large cause or charity, and any swag orders (shirts, medals, etc) usually go in less than a month prior to the race.  Course creation only takes an afternoon, unless there's construction in your path.  Of course, the goals for a local 5k are usually smaller in scope than a national blowout event, so the timeline can be shortened to fit this scope.

They'll see everything!  They'll...

They'll see the big board!

A larger event, such as a destination marathon, requires considerably more time, especially if the race is in its early years.  At least one year of marketing is practically a must, and if the course is going through a major metropolitan area, permitting may need just as much advance notice.  Even for established races, next year's event is usually started immediately after completing the current year's event.  Securing sponsors, reserving the race date at the venue, and promoting the event can be an ongoing process.  Actual race day arrangements are made a month in advance or more, including placing orders for shirts, medals, food, and whatever else is needed for the race.

In the end, the time it takes to plan a race is heavily dependent on the event itself.  You want a larger crowd with a bigger scope, you need to plan for a much longer timeline than if you have a short local race that isn't going to go all-out every time.  Of course, all that said, I've seen races start planning only a month or two in advance and not only draw a large crowd, but pull together a really exciting event/post race, so there are exceptions to every rule!

Have a question you'd love to Ask a Race Director?  Send it over!  I'm happy to answer any and all questions, as well as provide assistance and consulting if you are interested in putting on an event of your own.  Stay tuned for the next installment of AARD, coming next week!

Mill Creek Distance Classic Race Recap

After twelve long months, I have finally completed my goal of a half marathon each month for one full year!  My final race of this journey took me out to Youngstown for the annual Mill Creek Distance Classic, a race known for being incredibly hilly and challenging.  I'd already run a few crazy hilly races, so I figured, why not - let's end this mission with one last tough one!

After waking up waaay too early for another long morning race trip, we arrived at the park to find it chilly but clear and sunny - the perfect weather for a March race.  Though there was snow on the ground around the park, the roads were clear and dry.  I was a little bundled but not overly layered as I've been in the past for spring races.  We were more than an hour from home but I still saw several runners from the Cleveland area and chatted a bit with them before the start.  When we finally set off down the hill, I was feeling pretty good.  That changed abruptly about a mile later, as my insides started twisting for "that time" again.  Why do I always run races when I know I'm going to be suffering??  Fortunately there were well-placed portos and I was able to regroup a bit and get back to running, but I did have a few moments along the course where I was dizzy or sick and had to fight to keep moving.

The brutal hills didn't help, either.  I believe there were something like 22 hills along the course, and since it's largely an out-and-back, you get to go up and down some of them twice!  Suuuuper fun, guys.  Between the terrain and my body's rebellion, I was pretty sure I'd actually end up bombing this race.  But then my GPS chimed in and told me I was moving along pretty quickly.  Apparently some of the trail training I'd been doing through the colder months was keeping me in better shape than I realized.  And although the race was sometimes pretty sparse, there was always another person around when I needed a little oomph or pacing to keep me on point.

By the end of the race I was feeling much better.  Knowing I had already fought for so long helps, and made it easier for me to push up the last couple hills.  When I crossed the finish line in well under 2:30, I was nothing short of amazed!  Without running consistently I assumed the elevation changes and physical distress would have ruined me, but apparently I am even stronger than I realized.  That's a pretty great feeling!  Unfortunately I couldn't get an elated finish line photo with my hard-earned medal right away, though, because the race was OUT of medals.  They told me to wait a little bit and they'd bring more, so we hung out in the pavilion where they had a fireplace and some warm refreshments to keep our blood flowing while I waited.

Once I finally had my medal, it was time to hit the post-race pasta lunch hosted by a local restaurant.  Lunch was just basic pasta and bread but any full meal is a nice little touch after running 13.1 miles.  The place was a little hard to find and looked a little sketchy from the road, but apparently the restaurant is a popular higher-end establishment (and yet I don't recall the name, my bad).  We didn't stay long, just enough to stuff a couple platefuls down our gullets before heading back home, but we enjoyed the food and the whole experience.  The rest of the day was spent in well deserved nap mode!

Mill Creek Distance Classic Breakdown

Organization: While the race on the whole was well organized and a positive experience, I have to take some points away for not having all their finisher medals available at the finish line.  Sounded like someone left a box of them at the office or something, so I had to wait a good half hour after finishing to be able to get my finisher medal.  At least they didn't run out completely!  But the course was well supported with aid stations, which I didn't think I'd need due to the cold, but I just can't pass up an electrolyte at mile 8 with my heavy sweating problem.  Packet pickup was a snap and the post race gathering in the little pavilion was nice, though I probably wouldn't have stayed so long if I didn't have to wait for my medal...

The Course: As promised, the entire route was incredibly hilly.  I honestly can't remember a single stretch of road that was flat for more than maybe a tenth of a mile.  Winding, curvy hills, steep hills, long gentle hills...  If there was an elevation change in that park, we were running on it.  Despite the level of difficulty, though, the park itself was incredibly beautiful.  Early March isn't usually all that green, but enough of the forest was starting to awaken for us to enjoy the beginning of spring blossoming.  Challenging courses are becoming old hat for me (as much as they can) so I rather enjoyed the experience.  Have a much faster than anticipated finish time certainly helped leave a positive impression of the course, I must admit!

The Swag: This was a pretty cheap race, and is definitely one for which the swag speaks to the price.  While the course was well supported with aid stations and police where needed (a factor of the race value that is often overlooked), the race shirt is probably one of the most bland I've ever received and will probably end up in a donation bin before long.  It's a tech material but it's not high quality and the sizing was way off, so it's much too big for me to wear.  The finisher medal is also one of the most bland in my collection, but is at least fully customized to reflect the name of the race and the highlight bridge we crossed, so that's a kind of cool feature.  I'm certainly not complaining about the quality - if I recall correctly I paid maybe $35 for a half marathon?  The fact that I got ANYthing is pretty cool at that price, but I wanted to note my observations for anyone who might not have a million race shirts yet or loves flashy bling.

The Bottom Line: Actually, a great race!  Perfect if you're looking for a challenge, easy on the budget, small enough to let you do your "thang" while still having enough participants to warrant good support and attention to detail...  I wish Youngstown could be a little bit closer, but even with the drive, you can't beat this race for the price.  There's a good chance I'll be running Mill Creek again in the future!

Olde Girdled Grit Trail Half Race Recap

With only two months left to complete my goal of one half marathon each month for a year, February gave me an opportunity to shake things up a little bit.  Instead of a road race, I attempted my very first trail half marathon by taking on the Olde Girdled Grit course out in Concord, Ohio.

Lake Health Running Series' Olde Girdled Grit is actually an ultramarathon, full marathon, and half marathon.  Full marathoners complete the half course twice, while 50k ultramarathoners complete the full's two laps PLUS an extra section of trail for the extra distance.  I'm definitely not ready for anything more than a half right now, so I stuck to the single loop!  With the early morning chill and snowfall, I was definitely not looking forward to a few hours out in the woods.  The parks along the course, though, were absolutely beautiful under the light dusting of snow, and temperatures warmed rather quickly, making for a surprisingly pleasant winter run.

I won't pretend like I didn't struggle a bit with the steep hills and crazy woodland stairs - but then again, those are the PERKS of trail running, right?  Fighting my way up was a challenge, and the solitude I encountered along some sections of the trail made me wonder if I was even ON the course at a few points, but I persevered.  My favorite obstacle had to be the swaying bridge we crossed twice during the race!  Finding my footing on the icy ground had been hard enough, but putting me on frozen, swaying planks was just the cherry on top of an exciting winter trail run.  Gotta admit, I was pretty thankful for the wire mesh along the bridge, just in case...

By the last couple miles, though, I was feeling pretty spent.  My phone got too cold and died around mile 8, so I had no idea what my time was looking like, nor where I was in the course.  I assumed I only had a mile left, since the route I'd seen was largely out-and-back, and I was on the stretch of paved road on which the race had started, but then the arrows had me bypassing the turn back towards the starting line and I realized there was more left then I had thought.  I struggled with the mental game and worried that I wouldn't make it, but my friend who was also running (and had finished WAY ahead of me, as usual) came back out to run me back in, and that gave me the burst I needed to surge on to the finish!

I crossed the finish line in an unexpectedly good time for a trial half.  Considering the terrain and weather, my initial dismay at the clock display was quickly turned into a smile and point of pride - I'd actually run the trail half faster than I'd completed some road courses in the past!  And to add to my post race happiness, there was a veritable smorgasboard of snacks available: peanut M&Ms, Swedish fish, fruit snacks, trail mix, Nutty Buddys, energy gels...  Plus there was hot soup inside the pavilion!  I filled a couple cups with munchies, but actually went pretty easy on the snacking because we had Waffle House plans afterwards.  A well-earned breakfast after a great first trail half experience, the perfect way to end an exciting morning!

Olde Girdled Grit Trail Half Marathon Breakdown

Organization: This is the third GCXC race I've tried, and it's the third time I've been impressed.  Previously, I've run their Hill Yeah! Half Marathon and the Rock Hall Half Marathon, each of which had a very different atmosphere.  The Olde Girdled Grit race was yet another facet of this company, which seems to have a solid grip on how to offer great running experiences to ANY type of runner.  Some of my friends handled the quick and easy packet pickup on race morning (it was too far away for me to get to early pickup at the local shoe store), the person starting the race was very clear on instructions for the three different course options, aid stations were well placed and manned by friendly cheerers (even though the cold made the water stops a little less necessary), and the finish area was laid out nicely (ie, excellent food access hehe).  There's nothing really to complain about other than the difficulty of the course, and I knew what I was getting myself into anyway!

The Course: Speaking of course difficulty, I've got to admit that I enjoyed the challenges I faced.  For a trail run, it was about as well marked as it could be, though I did have one or two moments at which I wondered if I'd missed a turn.  This was more likely due to the low number of participants (trail runs are limited to preserve the parks) spread out over considerable distance, and not due to poor marking.  Any time you're alone in the middle of the bleak winter woods, you're likely to wonder if you're lost!  The swaying bridge could have caused a problem for some people, since it's single file and is crossed in each direction...  If you're a lead runner trying to come back across, you could be held up by a slower runner who is crossing to head out to the course, or get stuck behind someone who is taking the bridge more cautiously than you might.  I don't believe I hit any particular congestion at this point, but I could definitely understand if someone expressed frustration with it.  Then again, it's a trail race, and single track isn't uncommon!

The Swag: I signed up for this race pretty late, and paid the highest price point at $75 for the half.  Having never run a trail half before, I didn't have much to compare the pricing to, but I do know this organization contributes to the local Metroparks AND to the Lake Health hospitals out of the proceeds, so while I bristled at the high cost I also shrugged some of it off as charity.  Earlier registration rates were much lower, so let's be honest - I did it to myself by waiting for the last minute.  In exchange for my fee, I got a fantastic trail course, all that delicious post race snackage, an awesome finisher medal (it's one of the heaviest I've received, too), and instead of a race shirt, I got a race backpack!  When you've been running for a while, you tend to accumulate waaaaay too many race shirts, and even the nicer tech shirts get old after so many.  It was refreshing to receive a different kind of race swag, and since it's a $40 retail priced Asics bag, I felt even less concerned about the steeper cost of the race.  Overall, I think I got a pretty good value out of this race, though I definitely wish I'd entered at a lower price point.

The Bottom Line: I don't think I could have asked for a better experience for my first trail half!  Originally I thought the February-ness of it would be miserable, but we lucked out and got the pretty side of Ohio's snow-kissed winter without having to suffer the bitter cold that usually accompanies those flurries.  My body faced some new obstacles but overcame them all, and I walked away with some cool new stuff.  Not sure I'd do it again because of winter's unpredictability, but I would definitely recommend this race to other runners, especially trail addicts!

Introducing: Ask A Race Director!

A long time ago, I wanted to start a series here to help answer questions I get frequently from the running community.  Entitled "Ask A Race Director", this series would be a way to help inform runners and racers, especially when it comes to some of the policies that leave participants scratching their heads - or worse, walking away angry.  Finally, it is time to start that series!

Welcome to Ask A Race Director, Volume 1!

My first question comes from Sharla W, who asked a great kickoff query: how did I first get into race directing?  Well, this answer is pretty closely tied in with my personal journey over the past decade or so.  I'll try to keep the backstory brief, if possible, including glossing over 20+ years as an athlete who hated running ("my sport is your sport's punishment" mentality) and years of study towards archaeology/art history that ended up useless, prompting a need to find a new career goal.  Those two items inform the story but aren't focal points.

My first job in the racing industry.

The heart of the story begins when I moved to Chicago after failing to find my calling in Columbus after grad school.  I took a job as an office manager for a research group, and found myself in charge of event planning as part of the many facets of the work.  Despite little experience and no training, I was able to quickly learn some of the tools and tricks of the trade.  Before long I was putting together events and conferences with great success.  When it came time to move on from that position, I started looking for another job that would allow me to keep planning events, including an actual event planning position.  I went through a few more office management type jobs, all the while continuing to build experience in different forms of event planning but constantly unsure if I was really in the "right" line of work.

During this time, my running hobby started to take off.  I was learning that competing against myself was the best way to carry on my athletic spirit, and dove deeper and deeper into the endurance sport world.  As I struggled with other aspects of my life, I found the running community to be the closest feel I had to "home" at the time, and wanted to be a bigger part of it.  Volunteering led to a couple part time paid race work opportunities.  The more I did, the more I loved it.  It became clear that I had found my calling.  When I moved back to my family home in Cleveland, the opportunity to become a full time race manager presented itself.

Not race directing, but the same happy dance I do after orchestrating

a successful event.  I WILL be directing this race NEXT year!

Call it kismet, call it dedication, call it whatever you like - I took to that job like a fish to water.  Spending every day putting together events can be challenging, exciting, hectic, and even boring sometimes, but when you go home saying "I love my job" even after your worst days, you're where you belong.  Event days are just the icing on the cake for me, though I must admit seeing events take shape and watching runners (friends and strangers alike) accomplishing goals, becoming healthier, making new connections, and having a blast is probably the BEST part of the job!

So that's my story, in a nutshell...  It was the right confluence of passions and joys, mixed with good timing and a lot of personal drive, that got me into the position I've enjoyed for the past few years.  I'm so thrilled to have the opportunity to change lives every day, to raise money for charities doing good work, and to have fun while I do it!  There's no better job in the world than being a race director!

My favorite customer ;)

Do YOU have a question to Ask A Race Director?  Want an explanation of a weird rule or procedure?  Curious about the inner workings of the racing industry?  Let me answer for you!  Leave a comment, shoot me an email, message me on social media, whatever works for you works for me.  And, tell me about YOUR dream job, too!