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July 23, 2010
Another scorching day at the track in Sacramento (mid 90’s) and the action was hot in the Women’s 2k Steeple.
First up Kathy Martin (58) broke her own W55 American record running 8:13.10. Kathy is a much admired athlete in masters circles, not only for her incredible running but for her gracious and unassuming manner.
Then in the W35 to W54 race two records fell. Current World Champion (800/1500/2k steeple) Lisa Valle (44) set a new W40 World Record with a stunning time of 6:51.92. Lisa was the first 40-year-old woman to go under the 7-minute mark two weeks ago when she ran 6:52.6. Lisa sent a relentless pace from the start. With no competition she churned out the laps on her way to another World Record. Lisa believes she can run faster if pushed. Any takers?
Finishing second overall and first in W50, Cheryl Bellaire (51) set a new W50 American record with her 8:14.35. Cheryl is one pocket rocket. Small in stature she gracefully clears the steeples. A few hours later many of us were amazed to watch Cheryl set up to the line in the 400m. She won another W50 title in a time of 1:06.77.
I was already feeling exhausted from a day of baking in the stands as a spectator. Then I learned that these 3 record breakers, Kathy, Lisa and Cheryl have entered the 800m on Saturday and the 1500m on Sunday. Boy how do they do it!
 Steeple Record Breakers Cheryl Bellaire (L) & Lisa Valle (R)
July 15, 2010
Just got in from another sweaty training run, we are hitting 100 today in Reno. With the Masters USATF track & field champs in Sacramento next week and the summer road season well underway I got to thinking about ways to keep cool on a hot race day. Here are some suggestions:
Hydrate days before your race. For longer races and warmer conditions drink plenty of fluids in the days leading up to your race as well as on race day. Check out this Nancy Clark article for some great tips on hydration.
On days of high 80’s to 90’s consider scaling back your warm up. The heat will help loosen your muscles so you probably do not need your usual 2-3 miles of easy jogging. Add more strides for faster leg turnover and try to run in the shade if possible.
Wear a loose light colored long-sleeve top that will reflect the heat in your warm up or while you are waiting for the start. You can strip off to your bra top or racing singlet on the start line.
Wear a hat and sunglasses for your warm up and/or race. Sunglasses can give you the illusion that the temperature is cooler as they shade your eyes from the bright sun.
Sit or stand in the shade (if possible) while you are waiting for your race.
Don’t forget the sunscreen; lather it on before you head out the door. You don’t need sunburn in addition to feeling hot and bothered after your race. Slick on some Vaseline over your eyebrows to stop the sunscreen and sweat running into your eyes.
Moving faster, especially in the heat, can cause your skin to chafe. Again good old Vaseline works wonders. Smear it where your skin and clothes may rub e.g. under your arms, between your thighs, on your feet or around your sports bra.
Bring an ice chest or cool bag packed with ice to keep your drinks cold. Soak a small towel in the ice and apply it to the back of your neck to keep cool before or after your race. Most hotels have ice machines or you can buy some ice on the way to the race.
Half fill your water bottles with ice and freeze them. On race day top with cold water. Your water should say cool for hours while the ice melts.
Reconsider your race goals and re-adjust your race plan for hot days. It’s unlikely that you’ll run a season best in sweltering temperatures. Going out at a fast pace could have you struggling to finish. Be realistic and think about being competitive with those around you rather than racing for time.
Use the water station. Even if you don’t usually drink during a 5k track race, consider taking the water and pouring it on the back of your neck for the cooling effect. Just a few sips could help you finish your race.
Also read Cathy’s earlier blog post with her tips on preventing overheating, dehydration, dizziness, disorientation, heat cramps or heat stroke, etc..
Got any others? Let us know. Good luck and stay cool!
July 11, 2010
Just got back from a great T&F meet, the Western States Masters International Invitational in Davis, California. Mary Woo, Parker White and Liz Palmer, all competitors themselves, did a fab job putting on an athlete-friendly meet.
We rolled up Friday night and with the temps still in the 90’s, appreciated that there was plenty of iced water on hand. They scheduled the 3k for 8pm, perfect timing with the sun setting behind the stadium. A rock band was playing at the end of the home straight. I chilled out before my race listening to Tom Petty, The Doors, Bad Company, etc.
As there were only 2 women running I was grateful that the starter agreed to put us in with the men. I’ve never raced to music and it was a hoot. But what was the band thinking playing Jackson Browne’s “Running on Empty” in the first laps! Chuck Berry’s “Johnny B. Good” got me going in the back straight with the “go Johnny, go, go, go…”
Sheila Natho, visiting from Texas, and I ran with a group of guys the whole way. I finished with 11.16 and Sheila was only a stride back in 11.17. The next morning I was up early for the mile and there were 8 women starters so we had our own race. This pleased Race Director Mary Woo and there were some bad fast women on that start line. Midori Sperandeo W43 showed her class kicking away to win (5:12.00) from Mary Coordt W41 (5:16.63) and Jaymee Marty W42 (5:17.40). Jaymee won the 400 an hour later and blogs about her races here.
My training mate Jeff Mann blitzed a large field in the men’s mile, leading from gun to tape in 4:39.01. My hubby Larry Barnum had two good races and head to head battles with Matt Pruitt who has just moved up to Larry’s age group (M65). Matt won the 200 and Larry won the 400.
The meet continues today. Click here for full results.
With their largest field (over 220 competitors) the Western States is growing strong. It’s a perfect lead in to the USTAF Masters nationals and with the 2011 Worlds Masters in Sacramento should have a big turnout next year. Mary is looking for a major sponsor and already has some generous donors. They should break even this year and the long term goal is to make a profit to assist local children’s charities.
Putting on a track meet is a huge commitment of time and effort, so a big thanks to Mary, Liz, Parker and the rest of your team!
 Band playing at the Western States Masters Invitational
June 30, 2010
No I’m not talking about the black stuff – don’t get me started on that!
As I get ready for the Masters Outdoor champs I’ve added some running drills to my training. Most sprinters and track runners include drills in their weekly training. Drills increase your range of motion, stride length and frequency making you a faster runner. For us distance runners they can also improve our finishing kick (I’m still looking for mine). Drills like core work, upper body strength, stretching, etc are those little extras that can help make you a better runner.
I confess, I fall away with my drills a few times during the year but 4 to 6 weeks before a big track race I like to do a couple of drill sessions a week.
After my easy recovery runs I do 10-15 minutes of butt kicks, high knees, skipping with high knees/long strides, running backwards and fast feet on the grass. If you’re after some instructions on running drills click here.
June 22, 2010
Four weeks to the USATF Masters Nationals and my body is feeling each workout. Adding more speed and track sessions to my miles is taking its toll.
I no longer leap out of bed in the morning. First I stretch and flex, doing a head to toe body scan of what is tight and sore. Those first few steps I’m monitoring each movement, focusing on my Achilles and calves. Gingerly I descend the stairs to get started on making my morning juice. Creaking to the kitchen I’m analyzing my knees, quads, ankles and back.
I’ve learned to love my ice packs again. I’m even contemplating ice-baths, as I don’t have enough packs to cover my sore spots. I’m corseted up. Wearing compression socks for most runs and then compression tights for the rest of the day for recovery.
My fortnightly massages are grueling white knuckle sessions as I practice deep breathing to relax as Joerg, my elbow man, works deep into sore muscles that I didn’t know existed.
I endure all of this for the love of running and the chance to race. As my non-running sister Mary, often says, “You’re crazy!” Some days I wonder if I should just stick to easy running for health and fitness forsaking competition. But racing is thrilling so I’m aching and complaining, hoping that my body holds together so I make that start line.
Early online entry for the Masters Champs expires this Friday 25th June, 5pm EST. Click here for details.
May 28, 2010
It’s eight weeks until the USATF Masters Track & Field Champs in Sacramento. I’ve been thinking, there’s plenty of time to prepare but now suddenly it’s looming on my horizon. I’m getting the jitters. I haven’t stepped on a track since October. I’ve been doing my speed work on trails and the road. But there is no getting around it; if I want to race on the track I’ve got to train on the track.
So last week I worked up the courage to join the bad boys on the track. All morning I kept coming up with excuses of why not to go…I won’t be fast enough, I’m not in track shape, I’m feeling tired…the list goes on. These guys are middle, long distance and even ultra runners that meet every Tuesday for killer workouts. Jeff Mann is one of the USA’s top masters 800m runners and sets the program. The other guys moan and complain about Jeff’s workouts but gladly submit to his sessions. Many of us would rather follow directions than do the planning ourselves.
One of my mates Joerg, who is also “my elbow man” (massaging my aching muscles), reminded me that if you wait to get track fit you’ll never get there. Of course I couldn’t keep up with these guys so modified my workout, running 400’s to their 500/700/900’s. I was grateful for the extra rest as I waited to jump back in as they kept churning out the laps.
It was weird feeling, trying to hang at the back, getting passed and holding form when my legs and lungs felt like bursting. But I had my first track session under my belt and I knew it wouldn’t be so daunting the next time.
May 10, 2010
For years I’ve obsessed the week before a race. I’ve planned each day’s training, monitored my food and fluid intake, got extra sleep and had last minute pangs of unexplained muscle soreness. Don’t know if this has helped me race faster, sometimes it’s worked and then there was last week…
My best friend Jude and her husband Tony flew into San Francisco on Tuesday for 6 days on their way to the Caribbean. We’ve been friends since we were 17 and have shared multiple careers, marriages, children (hers), highs and lows. I was excited to share our home and my new country.
When planning our get together I realized that Reno’s annual Mothers Day race fell on the day after their departure. I’ve run it every year since arriving in Reno in 2006. “Moms on the Run” raises money for women who have cancer and helps out with rent, groceries and other living expenses.
After days of touring the Napa Valley, drinking lots of delicious red wine, eating plenty of yummy food, late nights chatting and not much running, Sunday morning arrived. I woke wishing I hadn’t entered the 10k. Why hadn’t I chosen the 5k? Perhaps I would just stay in bed. Thank goodness for Larry’s coffee!
Soon I was on the start line basking in the sunshine with thousands of women, men and children, runners and walkers. Colorful costumes abounded, mostly in shades of pink. There were even some “Avatar” pink runners. After a prayer for women with cancer and the national anthem we were away.
All my anxiety disappeared when I started running. I got into a rhythm and rolled along. By the turnaround point I was surprisingly in the lead. As I headed home the encouragement from other runners buoyed me along. “Way to go”, “First Woman”, “Go Girl!” Their cheers gave me energy. As it was a fun run I had to dodge around the 5k walkers and strollers in the last mile and half but again everyone was very supportive.
Hitting the finish line in 41.50 exceeded all my expectations. Now I’m wondering if the laid back approach and perhaps a few glasses of red wine might be my new training regime!
 Carmel & Jude
January 5, 2010
Ran outdoors yesterday! Reno finally got warm enough for me to venture out. I’m still an Aussie girl at heart. After a month of treadmill running it felt weird and wonderful. Loved the fresh air except the ice cream headache when I pushed up the hills. Ouch!
For a change my easy 6 miles flew by. On the tread it’s “are we there yet” after 10 minutes. What a delight to look around the neighborhood. No college football, which I still don’t understand. No CNN or Fox News.
Some friends call it the “dreadmill” but I’ve come to appreciate it. Even enjoy it. I did miss knowing my pace. It’s a great training tool. Adjusting my speed up and down is the only way I can stay on.
Speed day today so back on the tread. No sucking frigid air for me. Tricked my mind by just looking at time. Easy 20 minutes to warm up. Then increased my speed every 3 minutes. Before I knew it, 25 minutes had ticked by. Wow 3 miles of faster running, how did I do that? It felt like a sauna. Finished red faced and sweaty.
There’s no pleasing this girl, one day I’m complaining about the cold the next I’m too hot. The joys of winter running in Reno.
December 25, 2009
Happy Christmas! Have a wonderful day with your family and friends.
Thanks for all your friendship and support this year.
Wishing you healthy and joyful running always!
 The Barnum's Christmas Tree decorated with our running medals!
December 23, 2009
With Reno’s snow and ice, I’ve spent lots of time in the gym lately. As I churn out miles on the treadmill, I watch the gym junkies pump iron below. What’s fascinating is they come in all shapes and sizes, and ages. Women working alone or together, with their girlfriend or their man. It’s an impressive sight.
Cathy’s strength challenge got me doing more planks and push-ups this December. Then my interview with Angie Miyashiro, who squats 200 pounds, got the wheels turning. Now these powerful girls at the gym are inspiring me to lift again.
My usual excuse is I don’t have time. I’m a distance runner, weights aren’t that important, are they? But my best year of running, my 40th year, was on the back of a regular weight routine and long miles. Then I get an e-newsletter from Masters Athlete, a cool new Australian website. In it Peter Reaburn, a Professor in exercise and sport science, lists “10 Reasons Why Masters Should Weight Train”.
Many I’ve read about before but they are still good reminders…such as avoiding muscle loss. We lose 4.8 to 7.0 pounds (2.2 to 3.2kg) of muscle each decade if we don’t strength train. That makes for a much weaker body. Weight training increases our metabolic rate so we burn more calories in our day. It also increases bone density, a big issue for us women. Check out Peter’s full article here.
I’m not big on New Year resolutions but strength training is on my “to do list” for 2010.
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