Our Featured Runner...a Seattle Rock n Roll 1/2 marathon PR

Big props to ThunderDome Running's own to Alex Burlingame from Washington who raced a career 2 minute 1/2 marathon PR over the weekend. Alex ran a 92:34 (7:03-7:04 mile pace) in the Seattle Rock n Roll 1/2 marathon.  The negative split lives on as Alex rolled the last 3 miles of his race in 6:58, 6:49, & 6:49!!!

I can easily say that Alex is in the top 5 all-time of ThunderDome Running's workout kings.  That workout drive is one thing but you always wait for that fire to equal a fast race time.  After working with Alex for 4 months, he really got a chance and made the most of his fitness to see the those workout results equal race results.  Congrats.

With a steady increase in mileage and those lung blasting workouts Alex is setting things up for later this year. He is hitting the Chicago Marathon Sunday October 9 looking to roll another PR of sub 3:13.

Great US Road Races - Top 10 All-Time

This week ThunderDome Running is heading to Cutlerville, MI for the 21st annual Brian Diemer Amerikam 5k run. This is a run that I first raced ten years ago when a friend of mine Robert Hyde, a former Calvin college standout in the 10k, called me and told me about the Diemer run that he had just taken over the reigns as race director.  I have tried to make the field trip back every year since 2001, because Robert has taken the race to a new level each year.

The Diemer run has everything you look for in a race. The Diemer Run has superior race leadership, it is well organized, it is a community backed event raising money for the Guiding Light Mission, and has a blazing fast PR type 5k race course along with a fast field to test yourself up and down the men's and woman's races.

The most unique aspect of the race is that if you beat Brian Diemer in the race you win yourself a donut post race. This is no small feat as Brian Diemer, the Calvin college Cross Country and Track coach for the past 24 years, is a former USA National Champ in the Steeplechase and Olympic games medal winner in the Steeplechase in 1984 at the LA games.

If you ever have a chance to jump in the car and check out a new race that is not a half marathon or marathon check out the Diemer 5k run you will love it.

Race Weekend - Welcome to the ThunderDome!

It is a huge weekend for ThunderDome Running as we have runners racing all over the US. 

Kathy, from Northport, NY is racing the NYRR New York Mini 10k now in its' 40th year and is held in Central Park. This years race is dedicated to late running great Grete Waitz.

Jim and Jeff are racing the Bellin Health 10k over the weekend in Green Bay, WI. The cool part about this race is Frank Shorter and Bill Rogers are also lining it up to race this year as they have in years past so you can throw down with the best.

Renee, from Wisconsin, has a busy running weekend - racing (3) relay legs on the Ragnar Relay series 200 mile 11 person relay race from Madison, WI to Chicago.

Frank is hitting a 10k this Friday in CT. The Niantic Bay 10k. Race #2 for Frank in one of the biggest ThunderDome Running training comebacks of the year!

Finally my wife Erin and I are running the Brian Diemer Amerikam 5k race in Cutlerville, MI.  This is one of my all-time fav races and will have a preview blog piece on the race tomorrow before heading out.

Good luck to everyone!

Summer Running

Here in Wisconsin there has been no transition from winter to summer with the temps, we pretty much went from 30-40's to 80+ degrees.  This type of shock to the running system is rough.  Runners go from easy 10 mile winter runs to summer 10 mile runs at the same pace that undoubtedly leave everyone totally wiped out due to the heat.  When you throw summertime racing in the mix the higher temps/humidity really play mind games along with the physical side of things as well.

I think if we all accept a few factors and training modifications our running mental state and confidence will not suffer during the summer training months of June, July, and August. When you look at your own running the average mile pace that it normally took you to run 5-10 mile training runs in winter/spring may be slower by 15-30 seconds per mile in the summer because of the heat.  Who cares. Let's just accept that as fact and not try to force it or stress about pace so much in the summer.  For workout days do not go out and be stubborn when it is so hot/humid if you can avoid it and press for fast times when it is 90 out, because your workouts & interval times will most likely be slower with way more effort. Then the mind games come into play again asking yourself questions like, "I thought I was in shape, " or "I did that same workout this winter way faster."

Be careful in your summertime race schedule and along with that your summer race plans & goals. If you are racing a 5k you might just have to pull back 5-10 seconds a mile to maximize your race effort or if racing a half marathon pull back as much as 20-25 seconds a mile.  Everyone is different in the way we handle they heat, but there is no way around logging the miles and racing in the summer so just do it smart and you will not be stressing so much.

An Inspiring Running Movie

I caught a running documentary/movie over the weekend on ESPN classic called Running the Sahara. It was about 3 runners running across Africa.  The film turned out to be very inspiring and motivating.  It is pretty amazing to see what the runners endured and accomplished on their journey. Check it out if you have a chance sometime.

A Bad Warm-up....What Does That Mean? Nothing.

The crazy part about running is how much physical effort we all put into training. Logging miles on cold winter days, rainy days, 100 degree days the work is still put in the bank.  That type of training and effort is awesome, but how many times has the mental side of running gotten in the way of your race goals with just thinking negative thoughts.  More specifically when you felt cruddy on a race warm-up have you lost it mentally and already been beaten?  Maybe we all forget how much physical prep and work has to be put in to get to that point in time where you are one hour away from a big race.  A sub par warm-up I have found to be an awesome way to center your thinking.  Control what you can control and to get your focus back on your race strategy and goals. If your legs feel like crap then you do not have to worry about how your legs are going to feel race day....you already know that after the warm-up your legs feel like garbage so move on.  That is out of your control 45 minutes before the gun goes off.

Back in March of 2004, I raced in the USA 15k road championships in Jacksonville, Florida. The Gate River Run is the largest 15k in the United States and is definitely a top notch race if you are ever looking for a racing field trip (there is a 3/4 of a mile uphill at the 8 mile mark though).  For me the winter of training for me had gone as planned before the 15k, but during the warm-up before what was my biggest race in some time things began to fall apart. I got stuck running with a guy who would not stop talking about himself like he was Pre.  Our warm-up pace was like 10 minute mile pace (normally I go 7 minute pace), and to top it off with the slower than normal pace my feet were not too far off the ground so I caught my toe and tripped and fell.  After I tripped I sprinted away from that joker. Plus on top of it all my legs felt like crap. For some odd reason it felt like a knife was stabbing the side of my heart, I had never had that stabbing feeling before and never since but it hurt like hell.  That is where the all thoughts need to turn to race strategy and that is what I ended up doing.  Control what you can control.

I knew from past experience that USA road championships go out crazy fast so I was ready for that even after all the garbage that went on within that last 45 minutes before the race. I was not ready for a cannon false start where 25 front line runners (including me) raced off the line for 10 seconds only to be called back and then told to continue. A crazy start, I do not think I got my first mile split!  The first 5k saw the leaders out in 14:10 my split was around 14:20, I finally caught my breath through the 10k in a road PR (29:20) to that point.  The legs felt awesome to that point even after the circus warm-up act and having tired legs. The last 5k was tough with getting out pretty fast and with that 3/4 of mile hill at the 8 mile mark but hung in there for a top 5 finish in 44:25 for what turned out to be one of my better races on the roads.  After all the garbage that transpired 45 minutes before the race that all led up to a  happy race.  I never again question how my legs feel in the warm-up or what other negative stuff happens before the race. I am actually worried when my legs feel great during a warmup. Anyone else ever feel like that....that worries me??

One of the Greatest Inventions ever.....in the Running World

If there is one running toy you ever spend $10 on it should be this one. The Palmassager by the Pressure Positive Company is amazing. I bought one of these 10 years ago and the tool has helped with a sore achilles, hamstrings, a sore lower back, and slight case of plantar fascia over the years. Another benefit of using this tool is when you have tired legs full of garbage after a long run or hard workout you can work that junk through your legs to aid in recovery like getting a sports massage.

The easy part about this tool benefiting your running is that you can use it anywhere/anytime. I found the massage tool totally easy to travel with to races even using the Palmassager after my warmup if I had a tight hamstring that needed work.  Go out and buy this today.