This year’s holiday shopping for your endurance athlete at home just got a little easier! From fitness gear and apparel to recovery tools and nutrition support, this roundup can help you and something for all the health-lovers on your list.
On Cloudflow Ready, set, flow: equipped with the latest generation CloudTec® sole, the all-new Cloudflow does not waste any time. From the very first step, a record-breaking 18 Clouds have one goal: to take you to your runner’s high. Experience incredibly soft landings and explosive take-offs.$139.99 | On-running.com
2XU Power Recovery Compression Tights
The 2XU Power Recovery Compression Tights are the ultimate compression tights for those wanting to get back to their peak in the fastest possible time. Featuring graduated stamping technology with over-foot compression for increased venous return and greater recovery.
The Fitbit Ionic smartwatch has advanced health and fitness features like GPS, swim tracking, on-device workouts, automatic activity, heart rate and sleep tracking – all with 5 days of battery life.
Revo goggles protect eyes from UV rays, Blue Light, and HEV light with a polarized, photochromatic lens that automatically and quickly adjusts to changing light conditions. Athlinks members receive 25% off at Revo.com with the code LIFETIME25.
Perfect for the workout buff in your life; StrengthStack performance supplement system combines PreWorkout Complex to help boost muscle strength and power, and BCAA Recovery to optimize recovery between workouts.
The Openwater wetsuit offers high visibility for open water swimming with bright neon orange arms. There’s no way you can’t stand out in the open water! The 1.5-2.5mm Yamamoto neoprene coverage provides great freedom of movement in the water and a perfect barrier to the cold water. Orca Openwater: conquer the seven seas with great visibility!
Elevate your recovery routine with the GRID VIBE vibrating foam roller by TriggerPointTM. Optimized to relax muscles, reduce pain and improve mobility, the GRID VIBE combines the benefits of foam rolling with the power of vibration to provide a faster, more effective recovery.
Elevate your training with the weight vest named best weight vest on the market by Men’s Health. The Hyper Vest PRO’s patented unisex fit offers exceptional comfort during vigorous movements so you can add weight to your workouts without slowing down.
Meet the Rainy Day Founder by Samuel Hubbard. With a GORE-TEX® membrane and Davos® Ice Soles with Super Grip technology, the Rainy Day Founder dress shoes will keep your feet comfy, dry, and safe in slippery situations.
Gildan’s Stretch Cotton Boxer Briefs feature moisture management technologies to keep you cool and dry for all day comfort in the workplace and at the gym. Check them out now at Gildan.com!
From simple updates to your bath to DIY projects large and small, The Home Depot Gift Card helps get more done in your home for less. That’s the power of a gift card from the world’s largest home improvement retailer.
Trunk ClubTrunk Club stylists expertly create a personalized shopping experience with items curated specifically for your taste and lifestyle. So whether you need things for everyday, the gym, or your next vacation, your stylist will and the perfect out t. This way, you spend less time shopping, and more time doing the things you really love.
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten–
Natasha Bedingfield “Unwritten”
Athletes seem to feel they have a shelf-life, that the glory days of yore will never be reproduced, that since fast times are long gone there is nothing left to achieve. Nothing could be more untrue. There is so much more to sports than the numbers on the time-clock. Those who cannot overcome their anguish over slowing down miss important opportunities. Take Murray Sarubin, a 76 year-old retired dentist from Baltimore who now resides on the Eastern Shore of Maryland.
I met Murray over 20 years ago. I was a young whipper-snapper new to Baltimore, my best athletic days still to come. Murray was in his 50’s, no longer a sub-3 hour marathoner, but still an avid triathlete with dreams of qualifying for the Hawaii Ironman looming large. His adage was that due to a lack of speed he would have to outlive his cronies to get a coveted slot. A somewhat morbid outlook, yet, somehow that is exactly what happened.
Murray’s enthusiasm and dedication to running and triathlon has never waned. Once his running career hit a lull, he started doing triathlons as way to “compete in athletics without focusing on my decline in running speed.” It was a perfect antidote. The new sports of swimming and biking were a different challenge where he was seeing rapid improvements. As the years passed, his bike and swim speed also inevitably slowed, but, so too did the speed of the others in his age group, allowing him to reach the podium in many races.
In 1996, Murray took me under his wing and helped me train for the 100thBoston Marathon. We did long runs together, weaving our way from Mt. Washington to the Inner Harbor and back. That left ample time for chit-chat, and I learned a lot about the history of Baltimore (none of which I remember), local gossip (also forgotten), and mostly, what passion and dedication in sport truly looks like. Oh, I also had to listen to a lot of terrible jokes. I still do. But, that is part of Murray’s charm. He is affable, inspirational, and sometimes funny.
Murray did Ironman Florida, his first, in 2000 at age 59. He did five more Ironman races through the 2000’s, trying to qualify for Kona, and realized the utter difficulty of this pursuit. Murray entered the lottery several times over the years, but it was always someone else in the area who got the slot. Undeterred, in October, 2016, Murray, the sole participant in the 75-79 age group at Ironman Maryland, finished the race and earned his ticket to the Big Island. Dreams do come true, even if it takes decades to get there.
Inspirational. Often you have no idea the impact you impart on others because most times the heartfelt words of friends only emerge at a funeral. Murray’s Hawaii Ironman journey opened the floodgates of well-wishers who came forward to share their own stories of how Murray touched their lives: “Good luck Murray you amaze me and help me realize life is what you make it.” “I couldn’t have met a nicer person to keep me moving forward during a dark spot in my race” “You were an inspiration to get me going with triathlons.” “You have inspired me in many ways since I first met you!”
In a sport that is touted as a selfish endeavor, Murray manages to find ways to use his decades of experience to help others further their own athletic careers and overcome their own athletic fears, a decidedly unselfish undertaking.
But, what keeps an athlete pursuing a singular goal for so many years? Passion. Dedication. Mental strength. A supportive spouse. Mostly, though, it comes down to joy. Murray loves endurance sports, the people he’s met, the competition, the ability to test himself on a regular basis, figuring out how to live your best life even when your body is slowing down.
Murray told me, “My primary motivator was like that of someone who wants to climb Mt. Everest; I enjoy challenging myself to reach the pinnacle, focused on a single goal, while competing against the best athletes in my age group. I have never wavered from that motivation in my athletic career.”
When Murray qualified for Kona, he called me and asked me to coach him. I could not have been more flattered, the mentee becoming the mentor. We knew at the outset that making the intermediate time cut-offs would be difficult, that crossing the finish line by midnight was in no way a given. We had to get him fast enough on the bike to allow for a 7 hour marathon. Remember, Murray is 76 and this was his first trip to the big dance. A wrench in the preparation occurred in May when Murray broke his tibial plateau in an accident, an injury that necessitated 8 weeks of non-weight bearing. Somehow, we got through the training, getting Murray as fit and ready as possible, without the ravages of over-training or other injuries.
The day in Kona was a tough one. It was hot. It was windy. Truly, there are few environments that are less hospitable for racing. Murray’s bike time was 45 minutes slower than we had hoped due to the conditions. This left less time for the run than we knew he needed. Murray missed the time cut-off at the 19 mile checkpoint.
“Being pulled off the course at 19 miles into the run was the most frustrating, painful event that has happened to me in my athletic career. I was only thinking of finishing the event, even though I knew it would take me longer than the 17-hour time limit. It never occurred to me that I would be stopped from reaching that goal. Once I had some time to think about what happened, I was able to put it in place. In all actuality, the years-long journey to get to Kona, finally qualifying for World Championships after so many attempts, and participating in triathlon’s premiere event, outweighed the disappointment of not being able to receive a finisher’s medal. It is still the crown jewel of my athletic achievements and a memory I will cherish always.I tested myself to my limits, came up a little short, but knew I would finish no matter what. Unfortunately, the “what” I didn’t count on was being pulled!My passion for the sport is not diminished. I learned more about myself when in situations facing adversity.”
Furthermore, Murray expressed that Kona was a fantastic experience. He explained “I have a tremendous amount of admiration for the 6 men in my age group [13 started] who did finish under 17 hours, knowing what dedication it takes to achieve that at any age, let alone this age.”
The support of those around him made the race possible, “As they say, it takes a village, and I was strengthened by the unwavering love and support of my family, friends, and coach,” said Murray.
It is natural for athletes to rue the aging process and how it affects their athleticperformance. I asked Murray how he was able to mentally deal with the inescapable slow-down. He said, “When I really started to slow down in my late 60’s/early 70’s, I recognized it as a natural evolution of the human body, and was just happy that I could train and race and feel good about what I could do. I tried to push my limits, but had no unrealistic expectations about what I could do, and no regrets or looking back at what I could no longer do.” His pragmatic approach is a lesson we should all incorporate into our aging bodies and minds.
I probed Murray on what advice he would give to his 30-year old self. His response? “The advice I would give would actually be similar to the path I followed. Live a healthy lifestyle, find ways to challenge yourself, open yourself to different types of people and experiences, have fun, and don’t take anything too seriously.” Now, those are words to live by.
Joanna Zeiger, MS, PhD, raced as a professional triathlete from 1998-2010. She placed fourth in the triathlon at the 2000 Sydney Olympics and won the 2008 IRONMAN 70.3 World Championships. She is a seven-time Olympic trials qualifier in three sports — marathon, triathlon and swimming. Joanna still pursues her passion for sports as a top Masters runner. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. When she is not coaching or training for running events, Joanna works as a consultant in the field of biostatistics. Joanna’s book The Champion Mindset: An Athlete’s Guide to Mental Toughness will be published in February 2017 by St. Martin’s Press.
“I lost my whole life. My military career, my family. I was homeless on the streets of Charlotte, North Carolina.”
The journey to a Spartan race podium—much less, a Spartan race start line—has been anything but easy for Scott Giltner of Castle Rock, Colorado. Now 29, Giltner enlisted in the Army at age 18. After returning from Iraq (Operation Iraqi Freedom 07–08) as a combat war veteran, alcohol got the best of him. “I lost my whole life,” Giltner says. “My military career, my family. I was homeless on the streets of Charlotte, North Carolina. I created a huge mess of my life, being in and out of jail on drinking-related charges.”
Athletics—and some help from above—literally saved his life, says Giltner. “I’ve been active my whole life, but I didn’t start running races until 2014. I did my first race for fun, and I started attending church and found Christ at the same time, and little by little I started to quit drinking. That first race started a fire under me and helped me aim for a goal, and now I am completely sober. And from there, my life has spiraled into so many great things.”
Those great things include becoming a sponsored athlete, being on the NBC Spartan Ultimate Team Challenge show, and landing a job with CadiraMD, an organization focused on the health and well being of U.S. armed forces, and society as a whole, especially through suicide prevention.Giltner—who says he uses fitness as a way to keep his life straight—recently added a few more great things to his list: two new PRs, an overall Spartan Sprint victory, and a 68th-place finish at the World Championship Spartan Beast in Lake Tahoe. (“Next year, though, will be a different story,” says Giltner, who is determined to move even higher up in the world rankings, as well as make the Spartan Racing Pro Team.)
In early September, Giltner tackled his first back-to-back race weekend, competing in Washington DC Spartan Sprint events on both Saturday, September 9th (where he finished in 47:33) and Sunday, September 10th (where he clocked 43:07). Not only was the Sunday race a new PR, it was a hard-earned fifth-place overall finish.
“That was my first time running races that close together. I had trained hard and started a new training regimen, and the difference from just two weeks prior [when he competed in the Colorado Rockies Spartan Beast] was extremely noticeable,” says Giltner. “It was very exciting to see the hard work paying off. I felt amazing and was able to push just as hard as I usually do, but this time I was able to pass people and finish fifth. I felt extremely accomplished, and seeing how close I was to finishing in first, I was more motivated than ever to train harder!”
Turns out, Giltner’s PR only held for two weeks—until he bettered it with a time of 42:21 at the Nashville Spartan Sprint – Fort Campbell, finally claiming that overall victory. The World Championship experience one week later was icing on the cake.
Throughout his quick rise through the Spartan ranks, Giltner has used Athlinks to keep track of his trifectas and gauge his progress against others. “It’s a cool tool to use to keep track of how I stand with other athletes. Also, having the ‘Top %’ ranking is really cool to see,” he says. And although his endurance sports experience is relatively new, he relies on this information in his determined quest to reach the top.
“Everything is moving forward in the right direction,” says Giltner. “Getting on the Spartan pro team would allow me to reach more people, to inspire and help more people achieve their goals. Through these races, I’m able to inspire others in a broader spectrum than I could just by talking to them. What drives me is seeing someone else overcome their struggle in life, no matter what it is—alcohol, obesity, drugs, self-esteem—and knowing that they’ve used the help I’ve been able to give them. And then, they’re able to do the same for someone else. That’s what this is all about. That’s my motivation.”
Have you checked your race stats on Athinks.com? It’s easy —and all in one place.
Ingredients for cooking healthy dinner. Raw salmon fillet, spinach, tomatoes, olive oil, lemon, peppers, rosemary and spices on a rustic wooden board over concrete textured grey background. Top view
With Fall race season in full swing, many of you are feeling the effects of long training sessions, grueling gym workouts, and countless miles pushing your bodies toward start lines everywhere. Considering the amount of training hours logged, it’s safe to assume that every athlete has had to deal with inflammation at one time or another. However, as inconvenient and painful as it can be, this is not necessarily a bad thing.
Inflammation and Why it’s Necessary
Inflammation is the part of the body’s immune response that promotes healing.When an injury occurs, the sequence begins with an inflammatory process that will eventually switch to a mechanism that anti-inflames. Without going through this entire cycle, the body cannot maximize its ability to repair itself, thus prolonging recovery time.So, why is our first instinct to reach for an anti-inflammatory after we’ve been injured? Popular thought has us believing that reducing inflammation as quickly as possible is the key to faster healing.However, science tells us otherwise.
To understand how it all works, we must first define prostaglandins (pros-tuh-glan-din) and also explain their function.Prostaglandins are hormone-like substances that we cannot live without.They are believed to be formed within the cell membranes and can be found in nearly all of the tissues in the body.These vital substances are conjugated from elongated essential fatty acids (EFAs).Because these EFAs are not made within the body, they must be ingested in the correct forms and ratios.
There are 3 different types of prostaglandins- known as PGE1, PGE2, and PGE3- that perform inflammatory and anti-inflammatory responses.Both actions are essential to the healing process.In the final stage, PGE1 and PGE3 are called in to anti-inflame.However, it is PGE2 that the body utilizes to initially repair itself.This immediate inflammation is necessary to begin healing after an injury.In plain speak, it is actually a normal and healthy response that our bodies go through.Once the inflammation has done its job, PGE1 and PGE3 will be released to anti-inflame the area, returning the body to a state of homeostasis.
So How Do Anti-Inflammatories Fit Into the Picture?
When anti-inflammatory drugs are taken, they block this normal function by inhibiting the conversion of the essential fatty acid, Arachidonic Acid (AA), into PGE2.This is how the drugs effectively reduce pain and inflammation.However, by doing so, they are in fact, delaying the healing process, and therefore prolonging recovery time. Because these EFAs work in conjunction with each other, a deficiency will not allow the proper manufacture of enough anti-inflammatory PGE1 and PGE3 to aid with repair. On the other hand, the proper ratios of omega-3 and omega-6 fatty acids will promote desirable prostaglandin levels, which then aids in decreasing inflammation and time away from training.
Essential Fatty Acids: Balance is Key
Although they are both vital for optimal health, these fatty acids cannot be made by the body. As mentioned before, we must obtain EFAs from dietary sources. There are two polyunsaturated fats that are absolutely essential: Linoleic Acid, which is an omega 6 and Alpha-linolenic Acid, which is an omega 3. Also, as it relates to training, if an excessive inflammatory response is seen, or if it’s taking longer to heal than normal, there is likely an imbalance in omega 6 and omega 3 ratios in the diet. Unfortunately, the modern diet has us eating more omega 6s than ideal, and this disrupts the 1:1 ratio between the two EFAs . With this imbalance, it makes it harder for the body to regulate the inflammatory process.Hence, the nagging injuries.So, what can be done?
Fight Inflammation With Food
First of all, we need to ask ourselves if what we are eating is contributing to longer recovery times.Diets high in refined carbohydrates, sugar, and trans fats affect blood glucose levels and reduce the body’s ability to cope with inflammation.Again, eating this way will skew the delicate balance of EFAs.Since it is very easy to obtain enough omega 6s in the standard diet, we actually need to be careful that we are not getting too much.An excess of the the wrong types can actually increase inflammation in the body. However, upping the daily intake of omega 3 fatty acids has been shown to reduce overall inflammation levels.The key is to reduce pro-inflammatory foods with with those that anti-inflame naturally.
Best Choices for Omega 6s
Walnuts, evening primrose oil, black currant oil, sunflower oil, sesame oil, grapeseed oil, and grass-fed meats and pastured eggs
Best Choices for Omega 3s
Cold water fish, such as, Alaskan salmon, sardines, anchovies, mackerel, as well as, grass-fed meats and pastured eggs
Flaxseeds, pumpkin seeds, chia seeds, walnuts
Certain green, leafy vegetables, including Brussels sprouts, kale, spinach, watercress
Looking for even more anti-inflammatory powerhouses to add into your diet?
Foods, such as, avocados, turmeric, ginger, broccoli, dark leafy greens, pineapple, and coconut oil, all contain compounds that will help to keep inflammation at bay and allow you to recover faster.
For an endurance athlete, the goal is to make sure that you are eating a diet high in omega 3 fatty acids, while cutting back on pro-inflammatory foods that are throwing off the delicate balance of EFAs needed by the body to heal itself quickly and efficiently.Making the proper dietary adjustments should provide the healthiest alternative to reaching for the medicine bottle.Less inflammation, means less time spent recovering and more time out on the course.
Happy, and healthy, racing!
Heather Busot has a BA from Arizona State University and is completing her certification in Nutritional Therapy from The National Therapy Association located in Olympia, WA. She takes a foundational, holistic approach to nutrition and performance, with a focus on the importance of properly prepared, nutrient-dense, whole Foods paired with a well-balanced lifestyle.
She has raised two healthy, athletic, high-performing children by applying these principles at home and focusing on the whole person – body and mind – to ensure that mental and physical success are both realized through a cycle that begins with the right foods at the right time.
If you’d like to learn more about Heather’s approach to nutrition and how it can suit you or your family, she can be reached at heatherbusotnutrition@gmail.com
“Whenever I go on a first date, I always check his Athlinks profile to see if I—or he—will be able to keep up”
Maria Kilgore’s athletic career hit a roadblock at an early age. “In kindergarten, I quit ballet because someone told me I had big thighs,” says the now 28-year-old physical therapist technician from Tempe, Arizona.
The comment stung, but by the fifth grade Kilgore was back at sport with a new passion: running. “I ran middle school and high school track and cross country,” she says. “I started running to stay in shape, but quickly found that I was building lifelong friendships through it. With running and triathlons I grew in strength, and so did my thighs. Now I’m proud of the strength I carry in something that I was criticized for.”
Kilgore kept on running through college, primarily to stay in shape; then she tackled her first half marathon after her uncle passed away unexpectedly. “He was an avid runner and cyclist, so when he passed away in an accident, I was motivated to honor the things that he accomplished,” says Kilgore. “Now, at every race I am sure to honor someone that inspires me.”
Kilgore got into triathlons a few years ago, when a half marathon she planned to run was canceled. “When I finished my first sprint, it felt like one of the toughest things mentally to get through—but I truly fell in love with the sport,” she says.
“This recent PR was my first triathlon post-Ironman number two. I signed up because Iknew a lot of people would be out there racing. I wanted to be alongside of them,” says Kilgore. “After coming off of Ironman with an injury, I knew I would try to take it easy so as not to irritate the injury.At the start of the race I was a couple of minutes into the swim and realized I hadn’t started my watch! It was going to be a ‘go by feel day,’ which was perfect for being a recovery race. The PR is extra special because it showed me how my body has become stronger, even from a year ago. I’ve done this race for the past three years and each year it’s a true test of what I’ve accomplished over the year of training.”
Kilgore uses Athlinks to keep track of just how far she’s come, and to savor the memories from her race experiences. “I love Athlinks because I can go back to previous races and compare my times for the same course. This is my memory box for all of my races. I can check how well I did within the field, as well as compare my records. I love it when photos are attached because it makes it so easy to access them,” she says.
Kilgore also has a somewhat unique use for Athlinks. “Whenever I go on a first date, I always check his Athlinks profile to see if I—or he—will be able to keep up,” she says, laughing.
Whoever she dates better be ready to keep up in pursuit of Kilgore’s goals. “I want to qualify for the Ironman World Championship in Kona,” she says. “I know I’m still a couple hours away from that goal, but setting PRs each time I compete gives me the confidence that I’m capable of being a qualifier.”
Ultimately, though, Kilgore’s goals hold even bigger meaning—for her, and for the people she hopes to inspire along the way.
“Running gave me the confidence and belief that I’m a strong person. I’m reminded through running and triathlons that there are others who support me in my endeavors. I use running to inspire myself and others that we are capable of more, every day. I want to inspire others to push beyond their limits. I want them to see that an average person can accomplish great things. I want people to find their own passion and reach further.”
It’s hard to imagine that with this type of attitude and motivation, Kilgore will do anything but continue to succeed.
Do you use Athlinks as a memory box and motivational tool? If not, get started today at Athinks.com. Also available on iOS and Android.
“I was tracking all of my results on Excel prior to knowing about Athlinks. Now I have a place that stores all of my results, that I can show to my coach, and that allows me to easily look at what others are doing in the sport.”
Progress is important to newbie triathlete Dave LeVeque. In a little over a year in the sport, with eight races to his credit, LeVeque’s drive has brought him measurable success—including a first-place finish and a new Olympic distance PR.
“One of my friends dared me to do a triathlon, and I was looking for a good reason to getback into shape,” says Chicago-based LeVeque. “I am a very competitive person, so I dove into the training. I also decided to become a vegetarian to further enhance my training. After finishing my first triathlon (the Transamerica Chicago Triathlon) in 2016, I qualified for nationals. This got me even more excited and I decided to pursue the sport even further, so I hired a coach. I then went and signed up for every Olympic triathlon I could find.”
His enthusiasm and dedication paid off. This year at the Transamerica Chicago Triathlon, LeVeque knocked more than 15 minutes off his previous time, winning the men’s 30-34 age division and clocking a 2:11:55 personal best. “I had told my coach that this was my ‘A’ race this year. I had six friends racing with me and I was really looking to place in the race,” says LeVeque. “It was extra special because this was the race where it all started for me. Each course is different, so it was a true test, seeing myself on the same course again.”
In addition to discovering triathlon, LeVeque discovered Athlinks as a way to catalog his results and track his progress. “I was tracking all of my results on Excel prior to knowing about Athlinks,” he says. “Now I have a place that stores all of my results, that I can show to my coach, and that allows me to easily look at what others are doing in the sport.”
LeVeque says he loves having all his results and personal statistics in one place—especially when it comes to the right-in-your-pocket convenience of the Athlinks app. “It just adds another level of simplicity, with being able to look at my phone and show my friends my results,” he says.
LeVeque, who came to triathlon with a swimming background—an area where many triathletes lack confidence—was initially challenged by the bike and the run, where his experience was limited. But he quickly gained skill in those disciplines as well, as evidenced by his recent victory and his qualification to compete in the 2018 Life Time Tri New York City Championship (a race-within-a-race at the New York City Triathlon) next summer.
“I am super excited to compete at that level,” says LeVeque, who also plans to tackle Ironman Texas in April 2018. “I like building on my speed and having each race be better than my last. Ultimately, I don’t feel I know what my best is yet. I am in pursuit of discovering the most I can get from myself.”
Do you use Athlinks to help keep your goals on track? If not, get started today at Athinks.com. Also available on iOS and Android.
It’s nearly that time of year when witches and vampires come out, when ghouls and goblins and superheroes roam the neighborhood. Yes, Halloween is almost here, and costumes are on everyone’s mind.
But Halloween isn’t just about dressing up to down heaps of candy. It’s also a time for Halloween-themed races—events like the Haunted Half Provo, the San Francisco Costume Dash 5K, and the Great GO! St. Louis Halloween Race, to name a few. (Search terms like “Halloween” and “costume” on Athlinks.com to find more.) Costume-friendly runs are a great way to get your fitness fix, while keeping the fun factor as priority number one. In fact, if you’re eager to try costumed running, you can find themed events throughout the year. Or, simply start a dress-up tradition at your next race; chances are, plenty of other runners will follow your lead.
Before you head for the start line dressed head-to-toe as a hairy ape, however, consider what makes a good race costume. Even if you’re not taking the race too seriously from a competitive standpoint, running in a costume can get complicated. Here are our top tips to help you choose a race costume that is fun, yet also comfortable and functional.
1) Get Technical
Just because you’re running in a costume, don’t ignore everything you’ve ever known about technical fabric. Namely, that it’s the best, most breathable option for exercise. Actually, some of the run gear you already own may work well as part of your costume. Running tights and tops can be easily transformed into superhero, cat burglar, or racecar driver suits. White base layers work wonderfully as the foundation for a running Elvis outfit.
2) Stay Sporty
Another approach is to dress as an athlete—albeit something other than a runner. Think gymnast, ice skater, World Cup soccer star, or Olympic luge champion. And of course, there’s always dodgeball. Wearing an athlete costume guarantees you’ll be dressed to perform.
3) Heed the Basics
No matter your costume, there are a few basics you can’t ignore–for your own comfort as well as for safety’s sake. You need to be able to breathe, see, hear, and drink. Therefore, running in a full mask or helmet is not advised, unless it’s been altered to allow all of the above.
4) Keep it Cool
Think about how you’ll feel in your costume—not only on your way to the start line, but at mile 10 of your half marathon. Dressing as Sasquatch may seem like a smart idea at first, until you get beyond your warm up and start to sweat like an overheated Yeti.
5) Be Considerate
Remember, you won’t be the only one on the racecourse—and some runners may be taking the event a bit more seriously than you. Make sure your costume won’t block other athletes, or interfere with their enjoyment of the race.
6) Make Your Move
Be sure you can run in whatever costume you choose. Put it on and practice. Are your arms free to swing and your legs free to stride? If not, you may need to make some minor adjustments. For example, a floor-length toga can be hemmed to mini-skirt length.
With all this in mind, you’re ready to get cracking on your running costume—whether an athlete, an animal, a celebrity, or an historical icon. Really, you can be anyone or anything you want—just be sure you dress up with a reasonable degree of safety and comfort. Or, you can even go the minimalist route. sThere are plenty of runs (like Bay to Breakers or the Bare Burro 5K) where the only costume many runners opt for is their birthday suit.
Happy Halloween!
Looking for your next race? Find it now on Athlinks.com and add yourself to the start list.
The other morning, while on a run with a buddy, the conversation turned to the Breaking2 Project, Nike’s manufactured attempt at getting a runner to the Holy Grail of a sub-2 hour marathon. Three handpicked, highly credentialed athletes were chosen: Eliud Kipchoge (2016 Rio Olympics gold medalist, 2015,2017 Berlin Marathon champion), Zersenay Tadese (half marathon world record holder, 58:23) and Lelisa Desisa (2x Boston Marathon champion). Right from the gun, only Kipchoge looked relaxed while the other two athletes looked strained. It was paradoxical that a 58 minute half marathoner could not even hold the pace through 13 miles, even though it was slower than his world record. My friend pointed out that perhaps Tadese’s awkwardness was due primarily to the mental strain of thinking about how many miles he had to hold at that suicidal pace. After all, 26.2 miles at 4:34 pace is difficult for anyone to comprehend.
The very nature of racing is a murky combination of physical training and mental readiness. The lines are blurred of where one factor ends and the other begins, since both are necessary for ultimate success. Athletes spend so much of their time training their bodies, yet, they neglect their mind-training. The body has limited resources when it comes to training because at some point it will just break. However, the mind is infinitely malleable, always able to absorb the information we feed it; but, it must be fed, otherwise stagnation occurs.
Here are my top three mental strategies for race day:
Visualization
Visualization can be used for any situation in which one wants to succeed. It is not a new construct, athletes have been using visualization since the 1960’s. It is a tool which can be applied to desired improvements in strength training or mastering a spin class or even dealing with co-workers, but it is extremely powerful when used to prepare for a key endurance race.
There are two ways to visualize, internally or externally. Internal visualization is when you mentally generate movements by yourself, sort of like having a GoPro mounted to your head watching what is happening.[1] External visualization, in contrast, is picturing yourself as a third person observer.[2] Both types of visualization are important, because with internal visualization you are going through the motions and feeling yourself doing the activity while with external visualization you can determine how well you are executing something, such as your swim stroke or run form.
Visualization should be viewed as a rehearsal, a chance to mentally practice a situation so when the situation arises you are ready to conquer it. Generally, athletes imagine their perfect race scenario, where all of the pieces fall together in perfect harmony, ending with crossing the line with a huge smile. This type of imagery is important as it builds confidence and we all need some of that!
The truth is, though, most endurance races are not smooth sailing, and are fraught with ups and downs. Thus, the imagery during visualization does not only have to be just about success, but also how to handle hiccups. I call these “disaster scenarios”. It is equally important to imagine the disaster scenarios so when they occur, and at some point disaster will strike, you are empowered through your imaginary practice to figure out how to navigate the difficulty and salvage your race.
For example, an athlete doing their first Ironman will be naturally nervous about the experience. Visualization would be used to: 1. Picture success in finishing the race, 2. Picture how to cope with others in the race who seem “more fit”, 3. Imagine overcoming difficulties during the race, such as heart rate going to high, or a flat tire, or dealing with nutritional issues. In these scenarios, the athlete has thought about different situations and what they look like and how to solve the issue, thus, when presented with it in real time there is the ability to adapt quickly and reduce anxiety.
At first, visualization should be practiced during times that are not stressful. Visualization sessions should be planned and executed with regularity, several times a week. Once a person is comfortable with it, then it can be used anytime. I have often used visualization during training or races – I use the rest period between intervals to think about the next repeat, or during a hard race, I picture myself happily finishing and finally getting to sit down.
Miami Marathon, Race day,
Preparation
Proper preparation goes beyond the mere act of training. Preparation also includes a sufficient nutritional plan, a pacing plan, and ways to manage the fact that an endurance race is a very long way.
Nutrition
It is always shocking to me that athletes wait until race week to decide what they are going to eat and drink during their race. If they are still scrambling to make nutritional choices so late it invariably means they have not practiced their nutrition during their training. What? Your gut has to be training just like your body. If you try something entirely new on race day, you have no idea if it will work. Or not work.
One of my athletes meticulously charts his liquid, calories, and electrolytes every single week so we can go back and determine what worked and what didn’t work. By the time he raced his key race, the Santa Cruz 70.3, he nailed his nutrition and set a PR. Make sure you have a solid nutritional plan going into your race. Write it down.
Weather
The weather plays an important role in your race prep. A hot race will require an entirely different nutritional plan and pacing plan than a race in cooler temperatures. You can check the historical data for your race, but make sure you also check the weather race week. Bring lots of extra clothes, because even traditionally hot races can have a cold spell or rain. Manage your pacing and electrolyte intake based on the conditions. You just cannot physiologically run as fast a marathon when it is 80 degrees compared to when it is 45 degrees (the optimal temperature).
Break the race up
In the beginning of this article, I hypothesized that Tedese may have fallen prey to the classic problem of looking at the entire race rather than breaking it up into smaller chunks. In a marathon, for example, 5k segments are much easier to manage mentally. You can use your visualization to picture how each 5k should feel and how you will manage the 5k segments as they get more difficult throughout the race. Certainly, for anyone, the first 5k and the last 5k of a marathon will feel markedly different; the strategy is to learn how to physically and mentally manage the rigors of the failing body at the end of a marathon.
Remove Expectations
I’ve had so many discussions with athletes about expectations that I’ve decided that expectations are an epidemic that needs to be eradicated. This passage is from my book The Champion Mindset in reference to pre-race interviews with top athletes before the 2015 Hawaii Ironman: “athletes who mentioned their expectations did poorly and did not reach their goals. Perhaps an “expectation” is simply too much pressure. Expectations do not connote poise or that things are all right, and the athletes who convey such haughty ambitions are seemingly paradoxically at the lower end of the confidence meter. Expectations leave no room for a middle ground; it is either success or failure, which means if expectations are waning during a race, the confidence cycle will become negative, opening the door for an undesirable result.”
I tried to convey that athletes who impose expectations upon themselves are backing themselves into a performance corner. “I expect to podium” is very different from “My goal is to podium”. If you expect to podium and then find yourself way off the podium, the race will be viewed with disappointment. If the goal is to podium, even if that goal is missed, there is still room for being happy with the race based on other parameters. It might just be a small shift in semantics, but it goes a long way toward developing a solid mindset.
Summary
There are many ways to improve your mental game before a big race. The three topics mentioned here, visualization, preparation, and removing expectations are a good way to begin your mental skills training. Once you open your mind, the physical challenges will become easier to endure.
[1] Yu, Q. H., Fu, A. S., Kho, A., Li, J., Sun, X. H., & Chan, C. C. (2016). Imagery perspective among young athletes: Differentiation between external and internal visual imagery. Journal of Sport and Health Science, 5(2), 211-218.
Joanna Zeiger, MS, PhD, raced as a professional triathlete from 1998-2010. She placed fourth in the triathlon at the 2000 Sydney Olympics and won the 2008 IRONMAN 70.3 World Championships. She is a seven-time Olympic trials qualifier in three sports — marathon, triathlon and swimming. Joanna still pursues her passion for sports as a top Masters runner. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. When she is not coaching or training for running events, Joanna works as a consultant in the field of biostatistics. Joanna’s book The Champion Mindset: An Athlete’s Guide to Mental Toughness will be published in February 2017 by St. Martin’s Press.
Prep Your Mental Strategy: find your next race and add yourself to the start list on Athlinks.com
“Occasionally someone will come up to me and say that they beat me at one race on my Athlinks profile. That’s always entertaining!”
It’s been a rewarding few months for former U.S. National Team Cyclist Lewis Elliot. Now a pro triathlete—as well as an endurance coach, swim instructor, and Ford Agency model, among other things—the 37-year-old from Scottsdale, Arizona, is returning to his cycling roots with impressive results. Elliot set not one, but two recent PRs: at the Barn Burner (96-mile solo MTB) where he finished first overall in 5:35:11, and at the Leadville Trail 100 MTB, where he came in well under the revered nine-hour mark, finishing in 7:30:07 and earning 10th in his age group.
“Both were very exciting!” says Elliot. “I love that Athlinks keeps track of PRs—it’s very appreciated on the athlete side of things. I’m so encouraged, since I had far from perfect races, and I know I can do better at Leadville by a long shot. That’s motivating! The Athlinks database reminds me what I’ve done and where I still plan to go.”
“It’s always fun to look back and check out results,” continues Elliot. “Athlinks is quite the site of accurate compilation. I’ll sometimes assess the competition, and take a look at how I’m doing in comparison to my rivals. Other athletes have also certainly reached out to me. Occasionally someone will come up to me and say that they beat me at one race on my Athlinks profile. That’s always entertaining!”
Elliot doesn’t mind being beaten—it only deepens his motivation, and keeps him honest in pursuit of his goals. “Athlinks allows for easy access to results history, which provides for lots of accountability. It doesn’t allow me or others to selectively remember our athletic abilities and history,” he says.
And then there are the just-for-fun events. “I’ve been known to race some events with friends and family, and not in the overly-competitive sense,” says Elliot. “This works to my advantage, as some people underestimate me due to seeing those results in my profile. I know they could be doing the same, though…”
Whether for fun, to feed his competitive fire, or to fight for a share of the pro prize purse, Elliot simply loves sport. “It’s an integral part of my life, with positive people around me encouraging me to continue doing what I’ve done for a long time now,” he says. “I’ve been at it seriously for 25 years!”
He does have some less endurance-focused items on his bucket list, however. He looks forward to getting a season ski pass, playing tennis, and even learning to golf. “Plus,” says Elliot, “I want to take a long surf vacation in the next couple of years, perhaps to Cabo or Hawaii. Something tame.”
Meanwhile, you’ll find him on Athlinks, and via the new Athlinks app, which Elliot says is “fast and so accurate in comparison to others. Athlinks is on the cutting edge of timing analysis and endurance sports data collection. It’s been fun to see it evolve over the last ten years or so, and I very much look forward to seeing how it continues to improve and evolve.”
Do you follow friends and keep up with rivals on Athlinks? If not, get started today at Athlinks.com.
Discover your next endurance adventure—and find fellow athletes to share the fun—with Athlinks.
As an endurance athlete, what’s one of the first things you do after crossing a finish line? Look ahead to your next event! It’s in your blood—you can’t get enough of the personal challenge, adrenaline rush, and sense of accomplishment of the race experience. Athlinks helps you find your next event, right at your fingertips.
As an Athlinks member, you can:
Search and discover new events, experiences, and endurance adventures
Share your upcoming events with your followers
View your friends’ upcoming events
Find past results, easily and all in one place
And more!
From your profile page, the “Find More Events” button leads to our robust event database, where you can search, explore, and discover races that interest you. Whether you’re looking to enter every local 10K, ready to take on an iron-distance triathlon, or longing to tackle an adventure race halfway around the world, we have you covered. The filters on the left side of the page (or behind the filter icon on the app) help you refine your search.
Once you find and register for a race that interests you, you can add yourself to the event start list and include your goal finish time and other comments with the Athlinks community. There’s nothing quite like stating a goal to keep your training honest and your motivation on track! You can also share event pages on Facebook, directly from Athlinks.com, to inspire your friends and family to join in the fun.
Now that you’re officially on a start list, a feature called Friends’ Upcoming Events will show your Athlinks friends your race plans—right on their profile page. And likewise, when your friends register for events, you’ll see right away what they’re up to. It’s a great way to stay on top of your friends’ endurance activities and be reminded to wish them luck, cheer, and check their race results.
And did you know, you can access all of this on the Athlinks app (available for download on iOS and Android)? It’s literally at your fingertips the moment you cross the finish line and are ready for more.
So get after it. Build your bucket list with events that are ideal for you. Athlinks.com makes it easy to discover, register for, and get amped up to experience races you’ll love.
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Visualization
Remove Expectations
