Congrats to the RunnerDude RunSelfie Winner-Vernette Roberson

Congrats to the #32 RunSelfie entry into the RunnerDude #RunSelfie Contest!

66 runners participated and when I entered 66 into the RandomNumberGenerator it shot out #32 which happens to be Vernette B Roberson! WeeDoggie! Congrats! Great way to start 2017! I'll have your $50 Omega Sports Gift Card ready for you next week when I return from being out of town.

Happy New Year Triad Runners!

To check out all the #RunSelfie entries click here.

 

Run Selfie 2016 Contest!

(Note: One entry per runner)
Post Your Picture to one of the Facebook Links Below:
https://goo.gl/phQ52Q
https://goo.gl/BDaiu6

Enter to Win a Free Pair of Saucony's!

If you're a neutral runner or an over-pronator, Saucony has two shoes just for you! The Saucony Triumph and Hurricane are not new shoes, but they been updated the past few year making them evern better than ever.

Check out the specs on both shoes below, then at the bottom of the post enter for a chance to win a free pair of Hurricanes or a free pair of Triumphs!

The Saucony Hurrican ISO2 with EverRun was recently named "Editor's Choice" by Runner's World in the 2016 Spring Shoe Guide. 

This is the second Runner’s World award for the brand’s flagship supportive running shoe: The inaugural Hurricane ISO was named “Best Update” in the Runner's World 2015 Summer Shoe Guide.

“The newest version of the Hurricane combines all of Saucony’s technologies to create a ride that is comfy, cushioned, responsive, and stable,” said the Runner’s World review of the shoe. Testers’ highest praise was reserved for the fit and comfort of the well-padded, two-layer upper that hugs the heel and midfoot while providing plenty of room up front for your toes. New for this version are layers of EVERUN material in the midsole-where it cradles your foot as it sinks in and then bounces back as you push off. The new triangle-lugged outsole design improves the shoe’s flexibility, while firmer material under the inside of the heel and arch controls inward rolling.

The all-new Triumph ISO 2 with EeveRun was named “Editor's Choice” in the Runner's World 2015 Winter Shoe Guide (December 2015 issue). This is the second Runner’s World “Editor’s Choice” Award in a row for the Triumph: The inaugural Triumph ISO was named “Editor's Choice” in the Runner's World 2015 Spring Shoe Guide.

The new Triumph ISO 2 is the brand’s super-plush neutral trainer, now featuring a full-length EVERUN Topsole and EVERUN Landing Zone, TRI-FLEX outsole and ISOFIT upper.

EverRun: Both shoes contain EverRun. EVERUN’s patent-pending Topsole construction process positions a 3mm layer of Saucony’s revolutionary EVERUN foam material closer to the foot, directly under the sockliner, instead of embedding it in the midsole below a layer of rigid cement. This construction process distributes propulsion force over more area, reducing local peak pressures while delivering a dramatically more lively and responsive ride.

The EVERUN Landing Zone and heel insert provide remarkable impact protection, maintaining cushioning properties three times longer than standard EVAs while returning 83% of the energy absorbed, according to research in the Saucony Human Performance and Innovation Lab.

ENTER for a CHANCE to WIN a FREE PAIR of TRIUMPH ISO2 or HURRICANE ISO2 RUNNING SHOES!!
(There are two separate entries below. The first entry is for the free pair of Triumphs. Scroll down to see the entry for the free Hurricanes. Drawing ends on Sunday, March 27th and the winners will be announced Monday, March 28 on the blog. Good Luck!)

a Rafflecopter giveaway a Rafflecopter giveaway

Last Run of 2015 Selfie Contest!

Facebook Links:
https://goo.gl/phQ52Q
https://goo.gl/BDaiu6

Congrats to the winner, Mark Wallace!!

Happy Thanksgiving!

Just a note of thanks to all the readers of RunnerDude's Blog ! Your support of the blog is overwhelming and means so much. The blog now reaches people in over 90 countries on 6 continents! Your feedback, comments and readership is appreciated more than you could know.

Looking ahead at 2012, I'm excited about all the runners and their personal triumph stories I'll get to share with you. I'm excited about all the upcoming running and fitness product reviews I'll give you the scoop on as well as lots of exciting prize and product giveaways.

I hope I've provided you with good running and fitness tips the past year and look forward to providing more in 2012. I always welcome your ideas for posts. Be sure to send them to runnerdudeblog@yahoo.com.

CONGRATULATIONS!

Congratulations to Cindy Houser, the winner of the RunnerDude's Blog Reader Appreciation Giveaway Drawing and the $100 RunningWarehouse.com Gift Certificate. Thanks so much to all who entered the drawing. Happy Holidays!

And the Winner Is.....

And the winner of RunnerDude's Blog's Ugliest Runner's Feet Contest and the $75 RunningWarehouse.com Gift Card is Steven Pavao of Hilo, Hawaii. Steven says his feet have been in a constant state of black, falling-off toenails as long as he's been running and he's run 25 marathons to date! Congrats Steven!

A big thanks to all the other entries. You guys and gals certainly had some gnarly looking feet. Also a big thanks to all the readers who voted!!!

New Contest!

Don't forget to enter for a chance to win a free pair of Saucony Cortona running shoes! To learn more information about the shoes and how to enter [click here].

Shoe Review: Saucony's New Cortana

If you're wanting a more flexible responsive shoe, but tend to be a mild to moderate overpronator and still need a little support and guidance, the you may want to check out Saucony's new Cortana. It's gotten rave reviews and won several awards including "Best Debut" from Runner's World Magazine, September 2011 and "Best New Shoe" in Running Network's 2011 Fall Shoe Review.

I've always been a big "the proof is in the pudding" kind of guy, so while reviews go a long way with me, I still like first hand experience to make my final decision. Saucony sent me a pair of the Cortana about  two months go and I've been testing them ever since. In this case the "pudding" is pretty dang good.

While not really a minimalist shoe, this shoe is like a souped-up racing flat. It's very flexible, but also provides a touch of guidance. It contains Saucony's PowerGrid technology the entire length of the shoe which is what provides great cushioning. The other feature that I really like is the 4mm heel-to-toe offset. This "close-to-the-road ride" really helps promote more of a midfoot or forefoot strike. The shoes are very light weight at only 10.7 oz.

I've run exclusively in the Cortana since I received them in August. I've done short tempo runs, speed work and longer runs up to 14 miles. In each case, the shoes were very supportive while at the same very flexible and cushy. The only thing that was a drawback was the the upper began to fray pretty quickly near the ankle area. For a shoe in this price range ($145), I expected the upper to last a little longer. Now this may be due to my particular stride, but I've not had other Saucony shoes' uppers wear so quickly. I think it's just the particular fabric used. The fraying doesn't affect the shoe's performance at all however and wouldn't keep me from purchasing a second pair.

So, if you're looking for a low profile, flexible, responsive and cushy shoe, I highly recommend the Cortana! And.....you're in luck! Saucony is giving one free pair of the Cortana away to one lucky RunnerDude's Blog reader!

WIN A FREE PAIR! To enter, simply send an email to runnerdudeblog@yahoo.com. Put "Cortana" in the subject line and your full name in the body of the email. You have until Saturday, October 15th to enter! Each email will be assigned a number in the order that it was received. Then the TrueRandomNumberGenerator will be used to select the winning email number. The winner will be announced on the blog on Sunday, October 16th. Good Luck!

And the Winners are...

Congratulations to Kristen Bowles and Jessica Grammer, the winners of the RunningWarehouse.com $50 gift cards! Thanks to all that entered the contest and thanks to all who have supported and continue to support RunnerDude's Blog! Don't forget to check out RunnerDude's Blog on The 100 Top Running Sites and Website Top List!

Reader Appreciation Contest!

As a small token of my appreciation for all the support you, the readers, have given RunnerDude's Blog, I'm happy and honored to give everyone a chance to win one of two $50 RunningWarehouse.com Gift Cards!

Each and every day, I hear from runners all over the world. Some of you share your amazing stories of how running has helped you overcome life obstacles. Others share running goals achieved. Others ask training and injury related questions or share awesome recipes. I love and welcome it all. Spreading the world of running to anyone and everyone who will listen is a passion that I hope to continue for a very long time.

If you or someone you know would make a great Runner of the Week to be  featured on the blog, I'd love to hear your story of the story of your buddy. If you have ideas for posts or have running related questions, I'd love to hear those too. Just email me at runnerdudeblog@yahoo.com.

When you have a chance, check out RunnerDude's Blog as well as all the other awesome running blogs on The Top 100 Running Sites and the Website TopList!

To Enter the Contest.....

To enter the contest, simply email me at runnerdudeblog@yahoo.com. Put "Reader Appreciation" in the subject line of the email and then put your full name in the body of the email. Enter by midnight on July 31st. Each email will be assigned a number in the order that it's received. Then the TrueRandomNumberGenerator will be used to select the two winning emails. The two winners' names will be announced on the blog on Monday, August 1st, 2011. To be fair, only one entry from each person will be accepted. Additional emails sent will not be included in the drawing.

Best of luck and thanks for the support!!

Enter to Win an Ultra Pocket Hat by RunTECHNOLOGY!

CONGRATS to DAVE MERCER, winner of the Ultra Pocket Hat! And a big THANKS to Gone for a Run for providing such a great prize! Gone for a Run is one of my favorite sites for running gear and running gifts. They're such great sports, that they're doing a give-a-way drawing for one of their Ultra Pockets Hats. This awesome hat is the runner/triathlete hat featuring outer pockets for carrying energy gels, keys, money and ID. The pockets feature a velcro closure and holds contents securely and comfortably. The Ultra Hat has been road tested and is a top choice for quick access of Energy gels on long runs. Its aerodynamic construction, ventilated mesh side panels, reflective safety piping, moisture wicking material along with these patented outer pockets make this hat a top choice for athletes. The Run Ultra Hat Features Two side pockets holds gels, ID, keys, money etc. Pockets measure 6" wide and 3.5" depth (in deepest and widest section) Ultra lightweight Moisture wicking polyester performance fabric Side mesh panel for ventilated cool comfort Adjustable velcro closure for perfect fit Reflective piping for enhanced night visibility & safety One size fits all Embroidered Gone For A Run logo on back To Enter, simply email RunnerDude at runnerdudeblog@yahoo.com by midnight (EST) Sunday, June 26th. Be sure to put "Ultra Hat" in the subject line and then include your full name in the body of the email. Next, Like Gone for a Run on Facebook http://www.facebook.com/GoneforaRUN. Each email received will receive a number in the order that it's received. The True Random Number Generator will be used to select the winning email number. The winner will be announced on the blog on Monday, June 27th.

Release Date Set for the Running Documentary, MY RUN!

A few weeks back I posted about an upcoming documentary, MY RUN, that tells the amazing journey of Terry Hitchcock, a 57-year-old widower and father who ran from his home in St. Paul, Minn. to the opening ceremony of the Olympics in Atlanta, Ga (the equivalent of 75 marathons in 75  days!). MY RUN is directed and produced by Tim VandeSteeg, produced by Mark Castaldo and narrated by Billy Bob Thornton.

Well, I'm excited to announce that Indiewood Pictures and Destiny Pictures have teamed with NCM Fathom to bring the 10-time award-winning documentary MY RUN to theaters across the country on Thursday, March 31 for a one-night premiere event.

Presented in association with the online community ACTIVE.com, Lance Armstrong’s Foundation LIVESTRONG and Life Time Fitness, audiences will be able to embrace the global mission and message of the film, “Be Somebody’s Hero.” A portion of proceeds from the MY RUN Premiere event will benefit the Livestrong Foundation. A list of participating theaters and ticketing information can be found at www.FathomEvents.com/MyRun. MY RUN Premiere event tickets go on sale on Friday, Feb. 18.

Hitchcock’s uplifting underdog story has been garnering steam and is being embraced by all walks of life - families, baby boomers, single parents, cancer organizations as well as runners and marathoners. MY RUN is more than a documentary about a guy running multiple marathons; it’s a documentary about the daily marathons we all run in life.

NCM Fathom is the home of cinematic experiences that offer exclusive, affordable entertainment events broadcast to the big screen. Audiences get the best seat in the house – in the comfort and convenience of the local movie theater – for live and pre-recorded concerts, world-class opera, original programming featuring the biggest names in radio and television, sporting events and music concerts.

For more information about the documentary MY RUN, please visit http://www.myrunmovie.com/. To search to see if the movie is being shown in your area and to purchase tickets [click here]. To enter for a chance to win a free pair of tickets to MY Run [click here]. Deadline to enter is Friday, March 4th.

Win A Pair of Tickets to the Hood to Coast Movie!

AND THE WINNER IS.....

Caleb Kinney of Pasadena, MD!  CONGRATULATIONS Caleb!

Enjoy the Movie!

A couple of weeks ago, I posted on an awesome movie coming out on January 11th for a special one-night showing--Hood to Coast. Hood to Coast is an inspiring new documentary that follows four teams with various levels of athletic ability on their epic journey to conquer the world's largest relay race. Some run to test their personal limits, some to overcome personal obstacles, and others leap in blindly looking for a way to shake up a complacent life. As you follow these four teams, you realize that winning isn't everything in a film that takes a celebratory look at personal motivation and attempting the extraordinary. Tickets are available at FathomEvents.com now!

Last week I had the opportunity to talk with Christoph Baaden, the director and producer of the film. Come to find out he got his MFA at the University of North Carolina-Greensboro (UNCG), right here where I live! Small world, huh? A few years back, Christoph was asked by his producing partner (and wife) Anna to fill in on a Hood To Coast team. From the moment he hit the mountain, he was overwhelmed by the sense of adventure and community that was evident even as people put themselves through a grueling challenge.

Within days, the production team began working on a proposal for a feature documentary about the world's largest relay. The idea was not to simply document a race, but to experience an event of epic proportion through the eyes of the people crazy enough to do it.

Filming began months before the race, eventually narrowing the cast of characters to four teams: the novices, the experts, the survival story, and the story of a family healing.

Over 100 crew members from both Portland and Los Angeles gathered to film the two day race in August. Even for the experienced crew members, the scope of the shoot was overwhelming. Over the 36 hours, the crews worked in alternating shifts, covering 197 miles of Oregon wilderness with limited cell phone reception. Each of the four main teams had their vans embedded with microphones and extra lighting, along with a field director, camera and sound operator who all traveled hidden in the trunk. In addition it took seven more film crews, timelapse cameras, cranes, and a helicopter, all strategically moving to capture the magic of the event.

With over 500 hours of footage editing took over a year. When the picture was ready, composer Nathan Barr signed on and recorded an incredible score, the final glue that the movie needed.

The film was honored to have its film festival premiere in March 2010 at the prestigious South By Southwest Film Festival in Austin, Texas.

Drawing for Free Pair of Tickets!

Now one lucky person will have the awesome chance to win 2 free tickets from RunnerDude's Blog, thanks to Christoph! To enter, first [click here] to make sure the movie is playing at a theater near you, then simply email me at runnerdudeblog@yahoo.com and be sure to put "Movie Tickets" in the subject line of the email. In the body of the email, put your full name, mailing address and phone number. The winner's name/info will be forwarded to Christoph. Each email will be assigned a number in the order that it's received. The True Random Number Generator  will be used to select the winning email entry.

Hurry!!!  You only have until end of day on

Wednesday, January 5th, 2011 to enter!!

The winner will be posted on the blog on Thursday, January 6th.

Hood To Coast Movie Trailer with Bart Yasso Intro from HoodToCoastMovie on Vimeo.


Hood To Coast Movie - Rachel's 3 mile theory from HoodToCoastMovie on Vimeo.

Prize Drawing from Endorphin Warrior!

Since beginning the blog, I have had contact with many different running and sports related companies. One of my favorite such companies is Endorphin Warrior. Endorphin Warrior makes inspirational jewelry and apparel for the athlete. About a year ago, I purchased a Warrior Training bracelet and I've worn it ever since.

The Warrior Training Bracelets are made to wear while running, cycling, working out, sweating, racing...or just anytime. Each features a positive and powerful keyword or phrase to help you train, perform and live with greater strength of body and mind. My bracelet says "Persevere." That word means so much to me. Whether it's starting my new fitness studio, dealing with health issues, or trucking through the last few miles of a marathon, just looking at that word "Persevere" on my bracelet reminds me of the inner strength I have to make it through.

The thing about Endorphin Warrior that's so cool is that they just don't sell sports themed jewelry. Their true mission and goal is to delight and inspire you – the lifetime athlete, runner, walker, endurance athlete or fitness enthusiast – with content and original products that express the joy and value of working out, endurance training and the body in motion. They realize that you’re passionate about your training and sport, and they're passionate about creating fun, and meaningful products that will help you enjoy your training even more…inspire you toward your true potential…and help you express the active lifestyle you love and live.

Endorphin Warrior is listed in the previous post, "Holiday Gifts for Runners," because of their awesome products and because of their mission. Be sure to check out their website for yourself and for the athletes on your holiday gift list!

Also, I have great news!!! Endorphin Warrior is sponsoring a Prize Drawing exclusive to the readers of RunnerDude's Blog! The winner of the prize drawing will get to choose between a Warrior Training Bracelet or a Warrior Training Ring! To enter, simply send an email to runnerdudeblog@yahoo.com with "Warrior" in the subject line. Also, be sure to put your full name in the body copy of the email. The deadline for email entries is Saturday, December 11th! Each email will be assigned a number in the order that it's received. All the numbers will be entered into the True Random Number Generator to determine the winner. The winner's name will be posted on the blog on Sunday, December 12th!

Good luck and thanks Endorphin Warrior!!

Win a Free Entry to the 13.1® - Los Angeles Half-Marathon!

Looking for a great winter half-marathon to run on the west coast? Well RunnerDude has a great contest for you! Enter now for a chance at a free entry to the 13.1 Marathon® - Los Angeles taking place on January 16, 2011.

The 13.1 Marathon® - Los Angeles will begin on the Venice Boardwalk  and end at the historic Windward  Circle in Venice for and unforgettable race experience. Amidst ocean views participants will enjoy a Hollywood themed half marathon celebrating the best of Los Angeles.


Both first-timer friendly and perfect for marathoners in training, 13.1 Marathon® - Los Angeles will offer a scenic and festive run along a closed course with fully supported aid stations, live entertainment, and medals for all finishers. Participants and spectators are encouraged to wear costumes and enjoy a race “Where the Party Meets the Pavement”. 

13.1 Marathon® - Los Angeles will take place on Sunday, January 16, 2001 beginning at 7:13AM on the Venice Boardwalk at Rose Avenue. The walker-friendly course will remail open for 3 hours and 30 minutes, a 16 minute/mile pace. For more information on 13.1 Marathon® - Los Angeles visit www.131losangeles.com.

Racers are invited to join the official benefiting charity, Team World Vision to raise funds for clean water projects in Kenya and Malawi while training with local team groups. There is no fundraising minimum and team members will enjoy a Pre-Race Team Dinner, Pep Rally on race morning, and Post-Race Celebration Cookout. For more information on Team World Vision please visit www.worldvision.org.

The race is organized by the US Road Sports & Entertainment Group, a health and wellness company dedicated to the production of world-class endurance events. The mission of US Road Sports is to offer an unparalleled participant sports experience that showcases host communities and endures as a deeply valued local asset through events that are a part of the city’s culture, identity and brand. For each participant, US Road Sports strives to offer events that allow participants of all skill levels the opportunity to improve their physical and mental health and accomplish life-altering goals while having fun. US Road Sports provides sponsors and municipalities highly effective exposure to help maximize their presence and message in the community.

How to Enter:
To enter for a chance to win a free entry to the 13.1 Marathon® - Los Angeles taking place on January 16, 2011, email RunnerDude at runnerdudeblog@yahoo.com. Be sure to put "13.1 Marathon® - Los Angeles" in the subject line and include your full name in the subject of the email. You have until midnight on Halloween (October 31st )to enter! Each email will be assigned a number in the order of which it was received. Then, the True Random Number Generator will be used to select the winning number. The winner will be announced on the blog on November 1st.

The contest is now closed and the winner is Julie Reyes! Congrats, Julie!

Win a Free Landice Treadmill!!

Looking for great quality treadmill or elliptical machine? Landice is holding an amazing contest! Now through October 8, Landice is giving you a chance to win a Landice L7 Pro Sports Trainer Treadmill or an E7 Pro Sports Elliptimill! I won a Landice treadmill in a drawing back in the spring. It's a great top quality treadmill. I use it with clients in my studio. To read a review I did of my Landice [click here].

It's easy to enter and fun! All you have to do is:

• Like Landice on Facebook
  Post a photo to their wall using the photo link under the text box.


• The only requirement on the photo is that it has to have their name, “Landice” in it.
  
• Tell all your friends to vote for your photo by “liking” it.

The photo with the most votes WINS!
They've had several entries so far. The "Wonder Woman" photo is just one example that a contestant has entered. Visit the Landice Fan Page to see all the entries, vote for your favorite or post your own!!

Good Luck!

Calling All Running Chefs!

Last month, I posted about a great new energy bar called 3BAR. 3BAR is the creation of Erin DeMarines a competitive triathlete, certified nutritional consultant, certified sports nutritional consultant, certified personal trainer, fitness model, and founder of E-Fit Foods, Inc. 3BAR has grown to become a leading energy bar of triathletes and people seeking a "clean, natural, low sugar, wheat and gluten free, and vegan energy bar. To check out my review of 3BAR [click here].

The recipe for 3BAR originated with a cookie recipe from Erin's grandmother. In honor of Erin and her grandmother's cookie recipe which evolved into today's 3BAR, I'm holding an all-call for your own special training recipes. I'm looking for those special dishes you have created while training. Could be a snack or a main entrée. Could be something you only eat while training or maybe it's a healthy dish you eat all year long that provides that extra fuel to sustain your active lifestyle. To get an idea of some previous recipes featured on the blog [click here].

Each recipe will be featured on the blog, so be sure to take photos of your creation as well as some photos of you and your family/friends making and/or eating the celebrated dish. Each submitter of a recipe will be entered into a contest drawing. Each recipe email will be assigned a number in the order that it's received. Those numbers will be entered at True Random Number Generator to select a winner. The winner will receive an assorted pack of 3BARS (15 bars total-a $30 value) provided by Erin and E-Fit Foods, Inc. (Thanks Erin!) and a $25 gift certificate to RoadRunnerSports.com! The winner will also be the first to have their recipe featured on the blog. All of the recipes will be featured (one a week) in the subsequent weeks.

To enter, simply send your recipe and photos (jpeg format) to runnerdudeblog@yahoo.com. Be sure to put "Recipe" in the subject line. Also, be sure to include your full name and a little bio about yourself along with your recipe. The deadline for submitting a recipe is October 3rd.

I look forward to reading and testing all the recipes!!

And the Ask the Author Winners are....

Thanks to everyone who submitted a question to Matt Fitzgerald, author of the new book, RUN: The Mind-Body Method of Running by Feel. And thanks to Matt for taking the time to answer them. The winners of RunnerDude's Ask the Author contest are listed below along with Matt's replies. Each winner will receive a free copy of RUN!

Question From Wayne Ball: Ok, so this may be better answered by Ritalin but how do I keep focused on my body/mind during runs? While running I do attempt to listen to my body (breathing, heart, aches & pains) but my mind wonders incessantly.
Matt's Answer: Wayne, there's absolutely nothing wrong with letting your mind wander when you run. It's good for you. The only time it's necessary to really focus on running while you're running is when you are pushing against your limits, and in that circumstance such focus becomes automatic. (Try to do long division in your head in the last 400 meters of a 5K!) My book, RUN: The Mind-Body Method of Running by Feel, is not about teaching runners how to think about running while they run. In fact, the best runners actually think the LEAST while they run. That quietude of mind is itself a product of a strong mind-body connection. Read my book to learn why.

Question from Caleb Kinney: I recently suffered from a metatarsal stress fracture. How much rest do you recommend during a training week and how much rest is needed preceding and following races?
Matt's Answer: Caleb, the optimal amount of rest varies between athletes and even for the same athlete at different levels of fitness and experience. The most effective way to determine how much rest you need is to listen to your body. It will always tell you and it's never wrong. You just have to listen and know how to understand what your body's telling you. I discuss how to develop and use this mind-body connection in RUN: The Mind-Body Method of Running by Feel.
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Question from Erin Grantham: Recently, I've been having a left calf issue. I usually stop, stretch and get back out there. Lately, I've noticed I'm starting to get tingly in my feet (almost like coming back from it being asleep when running!). I usually just power on through it but now I'm wondering if that is such a smart idea. At what point do you say, this pain is preventing gain and just STOP. And how do you differentiate between what good pain and bad pain should feel like? I guess to sum it up...how the heck do I get in tune with my body?
Matt's Answer: Erin, that is a key challenge in running, and one I address thoroughly in RUN: The Mind-Body Method of Running by Feel. Only experience combined with paying attention can teach us to discern the difference between normal pain and what I call "red flag" pain. But I believe it always remains necessary to take some risks in training, and that the occasional injury is an unavoidable consequence of pursuing performance in running. Accepting this reality can itself be helpful, though.

Question from Tina Wardlaw: I use the book Run Faster to come up with workouts and I'm glad you've written a new book. I read a short portion of it and you wrote that if you have a problem fading at mile 20 of the marathon, you might want to run back-to-back 20 milers, or a long run with 14-16 miles at marathon goal pace or a 27-30 mile run before your goal marathon. Do these suggestions apply to middle-of-the-packers like me or just the speedier set? Those look like tough training runs!
Matt's Answer: The point I wanted to make in the section you read is not that marathon runners with a bonking problem should try those specific workouts. Rather, the point was that all runners should feel free to get creative and trust their intuitions to come up with possible solutions to the barriers they face. So, if your intuition tells you those example workouts would be too hard for you, they probably are! So, what does your intuition suggest as an appropriate alternative?
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Question from Marcus Grimm: One of the things I enjoy most about your books is that it's pretty obvious that you try virtually everything you write about, from nutrition and supplements to gear and training programs. However, like all of us, I'm sure that some things that you've tried have become critical staples in your own personal training whereas others, long-term, haven't given you the benefits you'd hoped. I'd be curious to know which of the subjects you've covered have become vital to your training over the years. Would be curious to know, as well, of any that didn't work out for you, realizing that with everything, it's always very personal.
Matt's Anwser: Marcus, Interesting question. If you are familiar with my past books you know that I have long favored a nonlinear approach to periodization, where high-intensity training is in the mix throughout the training cycle. But I learned the hard way that this approach creates a risk of becoming stale and overtrained before race day. You feel on top of the world 10 weeks into the training cycle, but the wheels come off after 14 weeks. So I've since shifted to a periodization approach that blends nonlinear elements with linear elements. High intensity is still always in the mix, but I keep it dialed back until relatively late in the training cycle. As for practices I've held onto, I've always been a big believer in strength training, including heavy weightlifting, and the older I get the more convinced I become of its importance.
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Question from Mark Ulrich: As I'm inspired by Alberto Salazar's success in revising the running form of Alan Web, Radcliffe and Goucher, and cognizant of Dr. Jack Tupper Daniels' observation that all top athletes maintain a running cadence of ~180 steps per minute (spm), over past month I've begun applying the Evolution Running recommendations to improve my own running form. Being an engineer by education and hoping to approach this process systematically I've found that I've been successful at speeding-up my running cadence (which by default had previously been close to 165 spm) by listening to Podrunner techno tracks, which have highly percussive fixed beats per minute approaching the Daniels' determined optimum of 180. By concentrating on a quiet mid-foot landing with a slight forward lean from the ankles I'm encouraged that a better running form has emerged. I judge this improvement by my recent ability to simultaneously increase both my total weekly mileage and my pace versus my prior efforts, and feel that the new form is less jarring and flows smoother than my former slower cadence heel-landing stride. Using the treadmill as a means of me simultaneously avoiding the oppressive summer heat while allowing me to discern whether the 180 spm cadence is applicable across all paces I feel that it's not. I.E. when I speed the treadmill (at 1.5% grade to make its pace equivalent to running with normal wind resistance) 30-seconds faster than my goal marathon pace, that holding my cadence at merely 180 seems unnatural - based on the acceleration of my breathing rate which I use as a gauge to my exertion - i.e. drifting to a cadence close to 185 reduces my exertion level. Conversely, when I run on the treadmill at a pace of 30-seconds or more slower than my goal marathon pace I find that my optimal cadence correspondingly slows somewhat, i.e. closer to 177 spm. With that lengthy background, my multi-part related question (sorry!) is....

• Have you seen other runners' successfully convert and improve their running form (i.e. without the benefit of a running coach)?
• Do you agree that a runner's cadence is a key element of their form?
• Do you generally agree with Dr. Daniels' observation of runners' general optimum cadence of 180 spm? If so, does he see any logic in my view that the actual optimum varies slightly corresponding to the runners' level of exertion & speed?

Matt's Answer: Mark, a stride rate of 180 per minute is commonly observed in elite runners, and so is a marathon pace of 4:55 per mile. I believe that turning the former observation into a prescription for all is no wiser than turning the latter observation into a universal prescription. In other words, saying, "Run at a stride rate of 180 per minute because the elites do," is not unlike saying, "Run your marathons at 4:55/mile pace because the elites do." I believe—and the best scientific evidence suggests—that all runners find their optimal stride rate unconsciously and automatically, given the totality of their running mechanics. Therefore, artificial efforts to impose a higher stride rate are more likely to decrease than increase efficiency. Stride rate can increase, but this will only happen in a beneficial way as a consequence of getting faster. So I recommend you focus on getting faster and let your stride rate take care of itself. I've generally moved away from my previously held belief that conscious manipulation of stride mechanics is a good idea, and I explain why in RUN: The Mind-Body Method of Running by Feel.

Ask The Author Contest: Matt Fitzgerald

Recently, I reviewed the new book Run: The Mind-Body Method of Running by Feel by Matt Fitzgerald (2010, VeloPress). The main gist of the book is learning how to trust your instincts when running. This book taught me a lot about the importance of tuning into your body and really listening to what it's telling you.
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I'm a planner and a scheduler, so I doubt I'll give up my training plans, but the book helped me view my training plains more as a guide rather than the law. It also helped me not feel so bad when I do less or more than my schedule dictates, if it's based on what my body's telling me I can handle.
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Matt has generously agreed to participate in a RunnerDude's Blog Ask the Author Contest. For the next week (8/22 - 8/29), email your questions related to the book, Matt's ideas on the whole idea of the mind-body method and running by feel, or just on running/training in general to runnerdudeblog@yahoo.com. Be sure to put "Ask the Author" in your email's subject line. Also, be sure to include your full name along with your question. All of the submitted questions will be forwarded to Matt. The submitters of the five best questions (selected by Matt) will receive a free copy of Run: The Mind-Body Method of Running by Feel!

The winning questions will be featured on the blog with Matt's responses!

So, don't delay! Send me your question! Don't forget, the deadline is Sunday, August 29th!

Thanks Matt!

Enter for a Chance to Win a Free Pair of New Balance 759s!

Yesterday I shared my review of New Balance's new neutral trainer—the 759. If you haven't had a chance to read the review, be sure to do so and then check out my video review below. If you're a neutral runner who needs a little cushion, then this shoe may be just what you're looking for. This post isn't to talk about the shoe's great performance though. Instead, it's to announce a new RunnerDude Contest in which New Balance will provide the winner with a free pair of New Balance 759s!!

All you have to do is email me at runnerdudeblog@yahoo.com by midnight on 7/3/2010. Put "NB759 Contest" in the Subject line of the email and then be sure to put your full name in the body of the email. Each entry will be assigned a number in the order that the emails are received. The True Random Number Generator at Random.org will be used to select the winning number and the winner will be announced on the blog on July 4th! So don't delay, email RunnerDude your entry and tell your running buddies!

New Contest!

Back in March, I reviewed a product that I just love called yurbuds™. I have small ears and it's been difficult finding earbuds that stay in place. Problem solved with yurbuds™! They fit, stay in place, don’t irritate my ears, and they work. yurbuds™ are custom-sized earbud enhancers (produced by yurtopia LLC) that increase comfort, don't fall out, and enhance sound quality. They fit right over your existing earbuds or you can purchase yurtopia’s version of earbuds called yurphones™ that come equipped with the custom yurbuds™.

The great people at yurbuds™ have graciously sponsored the Next RunnerDude's Blog contest! They're providing a pair of yurphones™ that will be fitted with the custom-fitted yurbuds™ for each of 5 winners! That's amazing! To learn more about yurbuds™ and the parent company yurtopia LLC, be sure to check out their website.

How To Enter:

To enter for a chance to win one of the 5 pairs of yurphones™ /yurbuds™, simply email RunnerDude at runnerdudeblog@yahoo.com by midnight Thursday, April 29. Be sure to put "yurbuds" in the subject line and put your first/last name in the body of the email. Each email will be assigned a number in the order that it's received. The True Random Number Generator will be used to select the luck winner which will be announced on Friday, April 30th.

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Good luck everyone and thanks yurbuds™!!