As the Zazzle Bay to Breakers kicks off its  second century on May 20, 2012, the City can bank on seeing the highest caliber  of competition to grace this race in decades. Welcoming back an Olympic silver  medalist, the course record holder, and former Boston Marathon champ, this race  is sure to be one to go down in the history books.

This year, the Zazzle  Bay to Breakers footrace welcomes back 2004 Olympic marathon silver medalist,  Meb Keflezighi for the second time at the Cross City Race.  Known simply as “Meb” to the running world, as his running performance speaks for itself, ZB2B  follows his dominating win at the United States Marathon Olympic Trials.  His  Olympic Trials victory allowed Meb to make his third Olympic team and  immediately catapulted him as a favorite to medal in the London Olympics this  summer.  Meb  is also a member of the Ujena Fit Club.

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by Steven Richardson I never really like to run as a matter of fact I hated it. While growing up the only running I ever did was from the bullies at school, or my older brothers at the house. I did like to wander out in the wilderness for hours and stop at the spring that was a couple miles from my home to refill on water but never really like to do more than a slow walk unless absolutely necessary. 
 
Going through school I never did any type of sports nor was I even remotely interested in it.  My freshmen year of High School I did get the wild notion to try out for track.  It only took me one day of conditioning to remind myself that I hated running and it was a waste of time.   It wasn’t till my senior year that I finially decided to do something.  I tried out for the basketball team but that didn’t work out so the only sport left was track. 

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Nice article Steven. You have set some very realistic goals for yourself this year...am sure you will make them with your work ethic and positive attitude. Also, thank you for your service.
Barry Anderson 5/8/12 9:11 am

Thanks Will only have one shot at the half and that will be in October hopefully I will hit the mark
Steven Richardson 5/8/12 9:32 am

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by Coach Barry Anderson  Probably the most overlooked part of a workout plan for distance runners is the time spent on stretching and improved flexibility. This concept is probably amplified by the fact that distance running is not seen as an explosive action like sprinting or jumping that are more likely to produce muscle or tendon pulls or tears.

Injuries associated with distance training and racing are more insidious. They will slowly develop as the wear and tear builds over time. Muscles and connective tissue will shorten or become inflamed due to repetitive motion. Eventually these over-use issues will develop as an injury that can prevent running.

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UjENA Fit Club members

Several members ran very well in Carlsbad.  The best performance of the day was the 18:38 Christine Kennedy ran.  She is 57 years-old and this is a 98.48 age-graded performance.  Simply outstanding.  The next best performance was turned in by 45-year-old Verity Breen.   She ran 18:12 which is 87.27 age-graded.  Next best was Bob Anderson's 20:22 which is 81.59 age-graded and then 65-year-old Michael Dove who ran 20:44 which is 80.87 age-graded.  Jodi Labossiere ran 24:11 and Michael Anderson ran 24:42. 

Photo: 57-year-old Christine Kennedy ran an outstanding race.

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by Shari Mernett  I love to run on trials when I have the time.  I can run for as long as I want and on one particular trail I almost never see another person.  I originally switched from road running to trail running as my dogs found it much more enjoyable.  It is though trail running with my dogs that I have learned that living in the moment can be easy, because that is what they naturally do every second of the day.

This trail winds along the Chilko River and weaves in and out of the Douglas fir and open grass areas.  I enjoy trail running for the solitude and the opportunity to embrace nature.   Out here on the trail there are no restrictions, this enables me to let my mind free and wind as the trail does. 

SPLIT

Same as the trails are never ending, as so are my thoughts.  Here I am able to let my mind travel free as my feet take me down the trails.   It is here out on the trails with my dogs I have learned so much.   I trail run for the enjoyment and satisfaction of feeling alive.  My dogs are my motivation - I can't let them down! 

My dogs are always game to go and enthusiastic about each and every day. From them I have learned that each day is a great way to start fresh with no regrets. And of course they love every opportunity to get out and enjoy Mother Nature at her finest! 

There is no way better to do then while my feet are running on a trail. My dogs never care about the weather hot or cold, rain, shine, or snow; they are always ready to go, and my trails are always there waiting for our feet to pass over them.

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by Mark Winitz NAPA, Calif. (March 4, 2012 ) On a calm bright morning, almost  ideal for marathon running, Chris Mocko, 25, of San Francisco, Calif., and  Devon Crosby-Helms, 29, also of San Francisco, emerged as victors at  today’s 34th Annual Kaiser Permanente Napa Valley Marathon. Mocko  successfully defended his men’s title from last year. Crosby-Helms  scored her second win at the Napa Valley Marathon (NVM). She also won the  race in 2007. A sell-out crowd of 2,500 marathon entrants raced  through the scenic Napa Valley wine-growing region as colorful air  balloons hovered overhead and mid-day temperature reached the middle  70s.

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by George Hirsch  Grete Waitz, the most private of individuals, ended up excelling in the most public of sports, marathon racing. She ran past millions of cheering, hand-extending New Yorkers on the way to breaking the finish line tape in Central Park nine times. Moments later, she faced the swarming news media.       

She was approachable, easygoing and even funny in interviews. New Yorkers grew to love Grete, a down-to-earth, humble Norwegian, and reporters actually looked forward to their annual marathon date with her.       

Cancer was a different deal. She drew a firm line in 2005 when she learned she had the disease. She gave no details, not even identifying the type of cancer she had.     

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Comments and Feedback

We were lucky enough to have Grete and her family with us one Christmas back in the early 80's. She came out to be part of National Running Week. She was at the top of the world then, yet she was the nicest person ever. I will never forget the training run we did together! Thanks George for sharing this with us.
Bob Anderson 2/15/12 8:47 pm

I wanted to run against her in the five miler that year but came down with the flu. I doubt I would have beaten her. I just wanted to line up with the elite runners and be in the same race with her,
Richard Stiller 2/15/12 8:49 pm

That was so special to have Grete out here for our 5 miler New Years Eve in Los Altos...wished we could have kept that race going!!! It was a great way to start off the new year...
Bob Anderson 2/16/12 10:28 am

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If you need to loose a few pounds!

Tuesday, February 7th, 2012

10-Step Program to Drop Pounds in a Week

by Laura Dayton - 1. How many calories a day do I need to eat to lose weight?

This is the most frequently asked question by individuals wanting to lose weight. If the answer was simple, it wouldn’t be asked so often!

Many factors affect what happens to the calories you consume. One huge meal is more likely to be stored as fat than more frequent small meals. Meals should contain low fat protein, complex carbohydrates, unsaturated fat and fiber. Meals that are full of fat, sugar and no fresh fruits and vegetables are more likely to be stored as fat.

Try to keep the calories in your main meals around 500-800 to lose weight. Eat three main meals, and snacks, and don’t forget to count the calories you drink.

If you exercise, you may be able to eat slightly more calories. The best way to determine calories is to keep food journals and be aware of what you eat.

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More racing in Houston

Tuesday, January 17th, 2012

A record 20,000 Runners on Sunday

by Dave Ross  All four winners erased the course records at Sunday's Houston Marathon and Half Marathon. Etiopians swept each of the top spots.

Race conditions were perfect, with a temperature of 52 degrees F at the start to greet a record 20,000finishers in the event’s three races.

“The 40^th anniversary is a significant milestone,” said Brant Kotch, president and race director of the Houston Marathon Committee. “When you think of how far we’ve come, from 113 runners in Memorial Park to more than 20,000 participants in three races spanning the city, anything is possible.”

PHOTO: Start of the Houston Marathon...photos by Dustin Whitlow

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Wow...there was some top notch racing the day following the trials in Houston!!
Bob Anderson 1/17/12 10:13 pm

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Women's Olympic Marathon Trials

Saturday, January 14th, 2012

Shalene Flanagan beats Desiree Davila

by Dave Ross  The 2012 Women's Olympic Trials Marathon started with the largest and deepest field ever assembled for an Olympic Trials Marathon, with 204 confirmed entrants. The most notable runner that had scratched prior to the race was 2008 5th place finisher Tera Moody, who had to withdraw due to a nagging hamstring injury.

The early favorites included 2011 Boston Marathon runner up Desiree Davila, 2010 New York Marathon runner up Shalene Flanagan, Olympian Kara Goucher and 2011 LA Marathon runner up Amy Hastings.

Photo: Lead pack near the end.  photo by Dustin Whitlow for UjENA FIT Club

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Olympic Marathon Trials

Saturday, January 14th, 2012

36-year-old Meb Keflezighi Wins Trials

HOUSTON (AP) — Meb Keflezighi won the U.S. Olympic men's marathon trial on Saturday to qualify for his third Games. Ryan Hall and Abdi Abdirahman finished second and third to also make the team that will represent the U.S. in London.

PHOTO: Meb after winning the San Jose Half Marathon October 2011 photo by Catherine Cross UjENA FIT Club

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2012 Olympic Marathon Trials

Friday, January 13th, 2012

Celebration of American Distance Running

 

 

 

 

 

 

The Olympic Marathon Trials being held Saturday January 14 in Houston is going to be exciting.   158 men and 223 women qualified to run.   This will be the first time the men's and women's teams will be selected on the same day based on results from the same course.

The men will start at 8 a.m. on what is forecast to be a sunny morning with temperatures in the mid-40s to low 50s; the women start 15 minutes later. The Houston course, a 2.2-mile downtown loop followed by three 8-mile loops, is flat and fast, roughly replicating the layout and terrain in London.

There are roughly six to eight runners in each race who appear to have the edge to nail down spots on the team that will compete in London.  The men's race is harder to call and stocked with less seasoned marathoners or debutants who have proven themselves at shorter distances.

Photo: Meb Keflezighi says he is ready.  He has a lot of support.  photo by Catherine Cross Ujena Fit Club at San Jose Half

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I just finished reading his book - I quite enjoyed it!
Shari Mernett 4/7/12 6:57 am

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by Coach Barry Anderson  When properly executed and planned into a training program, running downhill can improve your speed. In fact, several track and field facilities across theUnited Stateshave included 100 meter or longer incline/decline lanes for training in addition to their 400 meter track and throwing areas. Be careful though—improper use of downhill training can cause injury as the stress on the legs and joints does increase based upon the grade of the decline, and running speed and form.

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I just like running downhill and I know it helps my leg turnover...however it can be tough on the quads...
Bob Anderson 5/15/12 5:13 pm

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by Coach Barry Anderson  As you plan your training program and progress toward your overall goals keep these three variables in mind—Duration, Frequency, and Intensity. These variables can apply to any type of workout (easy run, interval, etc.) or overall training plan to help assure your progression to higher levels of fitness.

Duration can be measured in terms of distance or time. Particularly for the beginner, time may be an easier way to measure the duration component since the majority of runners use roads and trails that may not have known distance markings. At some point it will be beneficial to also do runs based on distance if you include entering organized races as a part of your running goals. Knowing that you can run 3 miles will help give you confidence in your first 5k race.

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by Bob Anderson It was a hot day to run a marathon.   Tempertures at this year's Boston Marathon (April 16) rose to 89 degrees during the event.

Race winner Wesley Korir didn't ignore that factor, employing strategy rather than speed to win the 116th annual race.  Korir, a resident of Louisville, Ky., who is seeking U.S.  citizenship, said he likes running in the heat because it allows him to  think more about strategy than speed. That outlook may have helped him when the lead pack picked up its pace and left him behind before Heartbreak Hill.  He said as much after the race:

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A race renowned for fast runners and  world records once again welcomes a stellar field for the elite invitational at  the 27th annual Carlsbad 5000 on Sunday, April 1, 2012 in Carlsbad California.

Headlining the men’s field is Ethiopia’s Dejen Gebremeskel,  the defending champion and last year’s 5,000-meter bronze medalist at the World  Championships; Kenya’s Eliud Kipchoge, the 2011 Carlsbad  runner-up who was ranked No. 1 in the world over 5,000 meters in 2010 and has  silver and bronze medals in the 5,000 from the past two Olympic Games; and  Ethiopia’s Tariku Bekele, a former world champion over 3,000  meters indoors and with a best of 12:54.45 over 5,000 meters.

Don’t count out American Anthony Famiglietti (pictured above) on Sunday when  he faces some of the world’s top long-distance runners at the Carlsbad 5000.  It’s not in his DNA. Famiglietti believes he’s in a good place now and can  contend with the world’s best.

“I’m happy to be healthy and confident to be able to go to the starting line  with the best in the world,” said Famiglietti, 33, of Davidson, N.C. “I don’t  get intimidated. I feel like I can run with the best in the world when I’m on.  I’m not backing down.”

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by Shari Mernett
You love to run right?  And who doesn’t enjoy going away on a holiday?  Have you thought about combining both your love of running with travelling?  What a great excuse to get out there explore some new towns and meet interesting people.  Here are ten great reasons I like destination races. 

1. Unique tourist Opportunities
Most race courses are designed to pass by the most beautiful, interesting and historical spots in a city.  If you think about it, cities usually close their streets for two groups only: royalty and runners.  Take advantage – be treated like royalty! 

2. Funky races and cool finisher medals! 
There are a lot of great races around the world and most races try to be unique in order to attract more participants.  Consider doing the Médoc marathon in France, where runners are encouraged to wear elaborate costumes and are offered wine at the rest stops.  You can go to Washington to run the trails, find some mud and receive a chocolate medal.   Or for the more athletically-minded, you could sign up for the Bermuda triangle challenge: a 1-mile race on the Friday, a 10km race on the Saturday and a half or full marathon on the Sunday.  Ever wanted to go on a cruise but didn’t want to go formal?  Check out the Cruise to Run going to either the Caribbean or Alaska. 

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by Dr JoAnn Dahlkoetter Want to know how you can create Your Performing Edge and reach your goals faster, easier, and get the results you want? Here are my top tips to help you build new motivation, confidence and major breakthroughs in your training and in your life.

Photo: JoAnn do a training running with Bob, Rich and Bill on Moodly road in Los Altos Hills, California recently. 

1. POSITIVE IMAGES: Use your mental images throughout your event or workout to create feelings of speed and power. (e.g., If you’re walking or running and you come to an unexpected hill visualize a magnet pulling you effortlessly to the top). Use visualization before, during and after your training to build confidence and new motivation.

2. POWER WORDS: Make positive self-statements continually.  Be aware of your negative thoughts early on. Don’t fight with them; simply acknowledge their presence, and then substitute positive power words. (e.g., When you’re thinking: “This hurts too much, I want to lie down and die”; say to yourself: “This feeling is connected with getting healthier and doing my absolute best”).

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Good quote! "Remember, the only moment we can do anything about is the one we’re in right now."
Shari Mernett 4/7/12 6:59 am

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by George Hirsch  If Fred Lebow, founder of the New York City Marathon, could see the 43,000 runners crowding together on the Verrazano-Narrows Bridge on Sunday morning, he would surely allow himself a slight smile. He would not be satisfied, however. He would want to see even more. Lebow was a dreamer and a schemer who combined a deep passion for running with a genius for promotion. Without him, marathoning in New York and around the world would never have reached its current mass appeal.

In the late 1960s when I began running in and around New York City, few others were doing so. The city’s rare races were held on the streets of the Bronx, outside Yankee Stadium. I joined because, while working 50- to 60-hour weeks to start New York magazine, I needed to shed a few pounds.

I soon met Lebow, who was making good money doing knockoffs in the garment district and thought that running might help his tennis game. We formed a close 25-year friendship that spanned successes, failures and dozens of trips to other cities and countries. Even though Lebow was a driven, irrepressible man, I could hardly have imagined how much running would change his life. Or, more important, how he would change running.

Lebow gave up tennis and began running everywhere at every opportunity. He was not particularly fast, but it suited his spartan lifestyle. With no hobbies, serious interests, romantic attachments and an always-empty refrigerator, he was free to pursue his new obsession at any time of day or night. Before long, he agreed to take on the unpaid position of president of the New York Road Runners Club.

In 1970, with money from his own pocket for soft drinks, safety pins and cheap watches for the winners, Lebow organized the first New York City Marathon, a four-loop race in Central Park. The event was underwhelming, with 127 starters and only 55 finishers who undoubtedly outnumbered the spectators. Nonetheless, Lebow was determined to build on it.

The marathon grew over the next few years, but almost no one noticed. With the 1976 bicentennial approaching, an iconoclastic civil servant named George Spitz hatched the idea of a celebratory five-borough marathon.  Lebow initially rejected the idea, calling it unfeasible. But Spitz persisted, and Lebow eventually embraced the five-borough marathon. Still a part-time volunteer, he threw all his energy and know-how into the race, the biggest challenge of his career.

Photo: Grete Waitz and Fred Lebow at the 1992 New York City Marathon, when Fred was fighting brain cancer.

The city had agreed to only a one-year commitment, so anything short of total success could have ended it all. Lebow massaged city agencies and politicians, fought over myriad details, attended endless meetings and worked the press with his lovable bravado.

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by Jodi  LaBossiere  Almost a year ago I decided out of the blue to run a 15K race (10k plus 5k).  Although I had run marathons in the past (way back), it had been a while since I had done any kind of distance (years)!  I managed to finish the 15K in 1:29:05 (which I thought was pretty good considering I didn’t think I was going to finish).  The good news was I was hooked again!  After finishing that race I wanted to get my legs back and I went on a mission to get faster!  Over the next seven months I ran two more 15K races which I finished in 1:23:05 and 1:12:56 respectively.  I went from a 9:34 mile pace to a 7:50 mile pace. That’s almost two minutes in just seven months!

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Hi Jodi, It's terrific to see how runners develop and become more than they ever thought they could be as a runner. Keep up the great work! All the stuff you're doing to improve is wonderful, and I might suggest adding something else to your training - progression runs. A progression run is one in which you start at a slower speed and then with each mile (or each SET of miles on longer runs) you ratchet up your speed. So for a 5 miler, you might run it as such: Mile 1 - 8:30 Mile 2 - 8:00 Mile 3 - 7:45 Mile 4 - 7:30 Mile 5 - 7:15 (or better if you have anything left) Progression runs have always worked for me, and perhaps they will for you, as well. Keep running! =Todd=
Todd Jennings 2/8/12 7:01 am

Hi Todd! Thanks for the advice, I will start working this in :)
Jodi Labossiere 2/8/12 2:38 pm

Jodi - thanks for sharing!! Besides the plyometrics, do you also do weight training?
Shari Mernett 4/7/12 6:56 am

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Yesterday's Olympic Trials Marathon race was the first time ever four men ran under 2:10 in the Olympic Trials. It was the first time five women ran under 2:30 in the Olympic Trials.  The women’s top-three all have medaled in either New York, Boston or both. The men’s top three also boast experience as the oldest Olympic bound trio Team USA has ever sent on the men’s side with an average age of 33 and have a combined 9 Olympic appearances among them.

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by Dave Ross  Race day dawned cool and clear. Race time temperature was about 38° with bright sunshine and light winds. There was early separation in the men's race. Ryan Hall strung out the field with a steady diet of early miles around 4:50.

The early pack included Ryan Hall, Dathan Ritzenhein, Meb Keflezighi, Abdi Abdirahman, Brian Olinger, Mo Trafeh and Joseph Chirlee. This was Olinger's longest ever race. A former steeplechaser, he had qualified by using the 10K standard and had never raced more than 7 miles.

After a 4:44 8th mile Chirlee fell off of the pace. A 9th mile in 4:49 started to drop Olinger and he faded off of the lead pack. In the 10th mile, after Hall doing almost all of the leading up to this point Abdi went to the front. The pack remained tight with Hall, Ritz, Meb and Mo Trafeh all close. The race continued this way and the pack of 5 hit the halfway split in 1:03:25, a 2:06:50 marathon pace.

Photo: Meb takes control at about 25 miles photo by Dustin Whitlow for UjENA FIT Club

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by DeBarra Mayo  If you haven’t had your running shoes out lately it’s time to dig them out of your closet and put them on your feet! And if you don’t remember where you put them — you are definitely in need of a ‘fitness fix.’

Running is a great activity for improving and maintaining good health. It burns fat and does wonders for your legs by helping to make them sleek and sexy. It builds self-confidence, too; and confidence is the best accessory you can wear.

Another big plus about running is the way it helps with stress relief. A vigorous run, especially outdoors, can give your attitude a boost. And exercise has been shown to provide a more restful sleep, so you will look and feel your best after a good night’s rest.

And if that isn’t enough to motivate you, keep in mind that running is something you can do that won’t overstress your wallet. As long as you have a decent pair of running shoes — you’re good to go.

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