The 2012 ThunderDome Running Race team is out of the gates

This past Sunday the United States Master's road race 1/2 marathon championships took place in Melbourne, Florida.  ThunderDome Running's Keith Mulhollon (Lake Geneva, WI) raced to a 5th place finish in 71:29 in some pretty tough race temps and humidity.  Big congrats to Keith especially going from the 30 degree temps here to the hotbox that was Florida over the weekend. The overall master's 1/2 marathon champ was Mbarak Hussein of Albuquerque, New Mexico finishing in 69:39.  Keith's next race has him hitting the United States Master's 8k cross country championships this upcoming weekend in Saint Louis.

New for 2012 the ThunderDome Running Race team is a USATF registered club. We are accepting individual runner team applications for the 2012 race season---so please inquire about our new racing team & individualized coaching opportunities through ThunderDome Running.

Another ThunderDome Running PR

Over the weekend the 2012 edition of the Icebreaker indoor marathon and half marathon took place at the Pettit National Ice Center in West Allis, WI. The event sold out again this year with five total races that include a 5k, marathon relay, two heats of the half marathon, and the marathon to wrap up the racing on Sunday.  Race director Chris Ponteri and his race team do an amazing job with the event and the fourth year event is now on everyone's race calendar each January.


*photo is courtesy of Bill Flaws of Running in the USA. www.runningintheusa.com

Marek Kotrly, Brookfield, WI, raced to a 3rd place finish in the fast section of the half marathon Saturday morning. Marek's time of 75:39 was a PR and kept him on track for his key race of 2012. Marek is racing in the 2012 USA National Marathon Master's Championships held in conjunction with the Twin Cities Marathon this fall.

We are going to feature Marek next week in our ThunderDome Running blog section with an interview finding out how he balances his busy life schedule with his running goals. Marek is an amazing example of how it can be done with the right dedication and planning.  Hopefully everyone can take something away from Marek's secret to solid running as he continues to PR after turning 40!!

OnMilwaukee.com Article on Barefoot/Minimalistic Running - Making Strides

Check it out great piece/story from OnMilwaukee.com entitled Get Your Feet Naked on how everyone can improve their running and most importantly stay healthy while doing it.  Another example of how doing some of the little things outside of running workouts that can help without having to run 120 miles a week!

Light Weight Training Shoes--Go Get Some

With winter here it is harder and harder to get to a track to do your harder intervals so many times harder workouts fall out of the training schedule with the change in seasons.  Those hard tempo or steady progression runs do not need to be forgotten, those workout days just need to stay flexible in your training schedule.  Normally the winter weather is not a challenge for an entire week (cold temps or unsure footing) so stay flexible on the day you can do your outside tempo or progression run. That way you can actually get in the workout with manageable outside temps and sure footing conditions.  When you get out there for the faster work make sure you have the right shoes on.

Make sure once you are able to finally get out for that solid strength type/faster workout you have the right kind of shoes for these workouts?  Are you still wearing the same heavy trainers you wear for every single one of your other training miles?  It would be great to have a pair of lighter weight trainers you can put on for these type of faster outside workouts. We have all read and heard the varying research on wearing a more minimalistic shoe which is one good reason to have a pair of lighter, less-cushioned trainers, but another reason would be to just be able to run faster without slogging around heavy training shoes all the time. You do not have to go as far as getting a pair of Vibram 5-finger shoes but a pair of trainers that is maybe 2-3 ounces lighter compared to your regular shoes work great. It also can be a mental thing too knowing when you lace up the light weight trainers you know and are prepping in your mind that it is going to be a hard workout day. 

Just one of those simple change ups in your training routine, but that light weight trainer will go a long way in helping you become faster.  A good change of pace as well is lacing up the light weight trainers for your long run every other week.  An example of this type of shoe on the men's side would be the New Balance 690 that is pictured.  After work today get to your local running store and try some light weight trainers on immedietely!

What do you do for your first WINTER WORKOUT?

Runners are often in a bit of a dilemma about when to start workouts and what harder workouts to begin with after their fall marathon or half marathon. These first few workouts should be used as springboards into winter training and should be positive experiences to build workout confidence. A couple of questions you have to ask yourself before beginning that first winter workout is, "Do I even feel like doing the hard workout and am I ready mentally and physically?"  That extra pressure to rush back into structured workouts leads to a lot of long faces and questions after the first few workouts.  Runners usually end up with sad faces after those first few strict workouts where they are trying to hit specific times end badly. Don't fall into that timed workout trap.

Would love to hear about some of those first workouts that allow everyone to ease themselves back into training after their marathon or key 1/2 marathon.  It is pretty much a given runners do not need to go to the track for that first workout so let's look at some ideas for workouts for the roads. A progression run is a simple workout based solely on effort, you do not have to be tied to or pressured to running a certain time - just try to run a solid effort to finish off the run with each mile getting faster.  Or what about just running a negative split on your LONG RUN for the week. Another example of a safe first workout idea might be to do 5-6 (3) minute faster pickups within your 6-10 mile run every couple of minutes of the run.  After the confidence is there from these mini-harder workouts it is time to really get down to business, but skipping over these first few EFFORT workouts and confidence builders gets many runners into trouble.

If you keep things simple and take the pressure off of yourself in those first few post big race workouts you will be more happy with those first few weeks of training. Until that time comes for timed workouts listen to your body and just go the workout route that is all effort based until you have the confidence to really get after faster workouts or moving them to the track.

Have you raced an indoor 1/2 marathon lately, how about a 5k?? What about a marathon?

The 2012 Icebreaker Indoor 1/2 marathon and Marathon are fast approaching and are set to go off the weekend of Jan 20-22.  There is also a 5k and a very fun but yet totally competitive marathon relay.  All the races are at the Pettit National Ice Center in West Allis, WI on the 450m oval and race spots are filling up fast so check it out.

The atmosphere, time of the year, and overall race buzz this weekend creates is amazing in the city.  You can feel the electricity in the building as the races are going on and all the action is right in front of you. It is great to see fan clubs of runners being able to cheer on mom, dad, or family memeber the entire race.  Another great part about the weekend is that wherever you are in your winter training there is a race for you.

There are no excuses to not be doing something hard or of quality in January because the Midwest weather is tough. Get to the Pettit Center for the Icebreaker race weekend.  If you have a chance check out the Pettit Center before race weekend to get a feel of the race surface and know what racing shoes you will be wearing on race day.

Found another Running Movie - Across the Tracks

I came across a running movie the other day about two brothers who run the 800 in high school -  Across the Tracks. Brad Pitt stars as a determined straight laced runner trying to get a track scholarship to Stanford and his brother played by Rick Schroder, who was kind of naughty in the beginning of the movie, is trying to get his life back on track .  The movie is full of cheese but overall has a good message and the director even goes so far as to get 400m race splits right during the races. You know in some movies the director tries to fake times but not in this film. The runners did not go out in 45 seconds and end up running a 1:40 800m so that was kind of interesting that there must have been a runner advising these scenes in some way. If you have some time check it out, there is some language in the movie but overall a pretty solid message and a good watch.