Name: Ben Mena

Location: Bayshore in Tampa Bay, FL

Distance: 2 – 20 miles (you can make it as long, or as short, as you want)

Why I love this run: When most people think of Tampa Bay, they think of palm trees, water, sun, and fun!   Along this route you get everything.  I love running Bayshore because no matter what time of the day, there are always other people running or biking !  Once you’re done with the run, there are plenty of places to go afterwards – breakfast joints after a morning run and restaurants & pubs after an evening run.  But one of my favorite parts is that there are so many opportunitues to run with the dolphins – often times they’re swimming right along side of you!  Bonus: Bayshore is a great place to run if you’re in town for the Republican National Committee!

author’s note: today’s post is from my friend, Jonathan Tolbert.  Jonathan is an avid runner in the DC area and leads the fun run out of City Sports, Bethesda.  If you’re interested in trail running, but don’t know where to start, consider joining Jonathan – City Sports (Bethesda) does a trail run on the 3rd Thursday of every month.  A huge thanks to Jonathan for sharing his expertise & knowledge!

Everyone has their reasons for running. While it’s great exercise, I’m not out there to lose pounds or break records; I run to find clarity. I run to disconnect from whatever is going on in my life and truly live in my own thoughts. I’ve found the best place to run for that is on the trails. When you’re on the trail, it’s only you and the trail. It’s quiet, scenic, and isolated. Trail running allows me to focus, uninterrupted, on nothing but the task at hand. It’s almost meditative…almost. Most trails are very technical and require all of your attention in order to have a safe and enjoyable run. In the summer, I lead a trail run out of the City Sports Bethesda location (3rd Thursday of every month) – safety is important, especially with a large group, so it’s key to know these “rules” while trail running.Run with someone: The first, though contradictory to my reason for running, is to always run with a buddy. This is a general rule for running safely on trails, on the road, or even around a track.  There are power in numbers.

Forget about pace: The next thing to think about when trail running is to forget about your pace. There are too many factors at hand to be worrying about how fast you’re going. The main thing is to make sure you’re aware of what’s coming at you.

Be alert:  That brings me to the next step. There are many obstacles trails that can give pause to a good run: roots, rocks, sudden changes in elevation or terrain type, animals, etc. You should always be looking no more than 8 feet in front of you. As I said earlier, the terrain can change very quickly and something you may not have seen when it was 10 feet away from you may become very visible at 5 feet. You have to be ready for anything.

Trail features (natural vs manmade): Most trails are regularly maintained by the state. In order to prevent trails from being overrun by foliage, shifted by inclement weather, or becoming unusable, park officials install a variety of features. It’s important to recognize a manmade feature from a natural feature. Most manmade features are very clearly defined: wooden posts alongside the trail, logs spanning a creek, large rocks neatly placed like steps along an incline. These are the features you want to use. Natural features: downed logs, trees along the trail’s edge, vines, etc, are not to be trusted. Unlike the manmade features, natural features can fail at any point. They are subject to change and are unreliable.

Stairs are meant to provide safer and more stable passage as you ascend and descend hills along the trail. They are also used to prevent erosion and small mudslides that would be caused by constant traffic on the trail

Bridges
Completely manmade: These are very reliable and constantly maintained, as they are for runners, hikers, and bikers.
Partially manmade: These are the result of reclaimed fallen trees. Though the actual bridge isn’t manmade, it is very deliberately placed across a ravine for quick passage.

Don’t forget to look around & enjoy the view: Aside from all the technical aspects of trail running, there are some nice features. On a hot day, it’s great to run on the trails because the temperature usually drops a couple of degrees as a result of cover by foliage. Most trails, as they are located in parks, have great access to creeks and rivers, and they are great places to cool off during or after a run. The most important part of trail running for me, is the access to great views. 

Trail running is where I find my clarity – there’s nothing better to me!

Do you enjoy trail running?  What’s your favorite route?

Name: Heather @ Just A Colorado Gal  

Location: Boulder, CO at Chautauqua Park.  Begin by heading uphill on the Bluebell Mesa trail and then hook up with the Enchanted Trail to complete the circle. We used the McClintock trail for the last 1/2 mile climb out of the canyon.

Distance: 3.5 miles

Why I love this run: Although this run doesn’t cover a lot of mileage, it has a decent amount of elevation gain and loss that makes it a good way to get your heart rate up! Chautauqua is a beautiful area, and the FlatIrons are stunning to look at while you run. There are a ton of different trails to choose from, and those with strong legs can even do an out-and-back half marathon from Chautauqua to NCAR and back.  Although trail running can be tough at first, it is such a nice way to relax and unwind on an early Saturday morning. Even better?  The soft dirt trails are glorious for your knees!
 

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Author’s Note: Today’s guest post comes from Laura at Mommy Run Fast; Laura is a social worker, turned mother (to a beautiful daughter) and part-time spin instructor.  Currently, she’s training to be a health counselor – she’s passionate about feeding her family whole foods (check out her recipes page for some killer ideas).  Laura love running, healthy holistic living, and experimenting in the kitchen – I’m excited to have her blogging at {will run for margaritas} today!

Are you a Speedy Gonzalez or the Energizer Bunny?

Runners come in all shapes, speeds, and shoe sizes.  Five runners preparing for the same race may have drastically different results based on their training, ability level and even genetics. 

Did you know that most runners tend to naturally excel more at either speed or distance? We all have both fast-twitch and slow-twitch muscles, and you can benefit from knowing which one you have more of.

In terms of elite athletes, Olympic sprinters have been shown to have about 80 percent fast twitch fibers, while those who run the fastest marathons tend to have 80 percent slow twitch fibers (source).

HOW TO FIND OUT!
I don’t know about you, but I can have way too much fun with pace calculators (such as the McMillan calculator).  I love plugging in new race results and checking out all the corresponding race predictions.  Besides helping you strategize and find the appropriate pace for new races, these calculators can also tell you if you have more speed or endurance.If a short race, such as a 5k, predicts a faster half or full marathon than you have run, you have more speed than endurance.  If your half or full marathon predicts a faster 5k than you’ve been able to pull off, you are probably better at endurance running.  (This assumes that you have trained properly for the distances).

For me, the longer the race, the less accurate my predicted results are.  I’m starting to accept that I have more speed than endurance. 

Of course, when you first start running it is very difficult to tell, as it takes time to build up both your speed and endurance.  But as you fall into a routine mileage schedule and have a few races or time trials under your belt, you should be able to tell if one comes more easily for you.

WHY DOES IT MATTER?
Knowing our strengths and weaknesses can help us tailor our training to balance them out.  A speedier short distance runner can start paying more attention to quality long runs and can utilize tempo runs to build endurance.

Those better at pacing long distances can work on leg turnover and speed or interval workouts to improve their shorter race times.

Are you better at bursts of speed and short distances, or can you run forever without tiring? Do you use pace calculators?

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 Auther’s Note:  Today’s guest post is from Lisa – runner, blogger, and mother extraordinare.  I met Lisa in 2011; you may remember a little race I ran called Hood to Coast with Team Nuun… I had the pleasure of meeting and getting to know Lisa during this once-in-a-lifetime experience.  She’s a wonderful runner and coach, but most importantly, person – and I’m honored to have her blogging on {will run for margaritas} today!  If you’re looking for a running coach or need motivation in Fort Collins, CO, give Lisa a call.

I haven’t always been a runner.  In fact, I didn’t start running until I was forty years old and a mother of two.  I have only been a running mom. I had my second child at age 39 and was fortunate enough to be able to quit my job and give full-time mothering a try. At first, I was lost. I had been working ever since college in a very high stress career. Most of my social life was centered around work. Once I gave that up, I suddenly had very little in common with my work friends and had very few other friends.  

I joined a fitness group for new moms called Stroller Strides. There I met my “village.” I met fitness-minded moms who were setting a good example for their kids. Several of these women trained with me for my first marathon, the training that got me hooked on running. It was during that training cycle that I started identifying myself as a running mom.

Running moms. We seem to be a huge chunk of the running community, especially the running blogger community. My story is not really all that unique.  I have been asked by other runners who are struggling with the decision whether or not to become a mother. Will it change their running? Will things be different?  Yes and yes.  However, since I didn’t run before becoming a mother, I can’t say specifically how things will change. I can say is that each running mom has her own reasons for running.  I am going to list a few of mine here:

My son’s first 5k

• Running gives me an identity. As someone who had a corporate identity for so long, it was tough when that was gone. Of course, I identified as “mom,” but was there more? Being a runner and a mom is a label I embrace.
• Running gives me my “me” time. If I were to take off on a Saturday or Sunday morning for several hours to have coffee with my girlfriends or to hang out at the mall, my husband and kids might have something to say about it. And then of course there is the mommy guilt factor. But going out for a few hours for a run? The reaction is much different. My family is supportive and encouraging about my running.
• Running gives me a community. Mommy and non-mommy alike, some of the best people I know I have met through running. In real life or online, runners are cool.
• Running sets a good example for my kids, especially my daughter. I go out and run because that is who I am, not because I feel like I have to because of the calories etc. My kids know that being active and getting out there is part of life. They see how much I enjoy my runs and races and I know it will rub off on them.  It already has. My son has run several 5K races with me and my daughter ran a 1K and a 5K. They are both looking forward to running the local Turkey Trot this week!
• Running (and fitness) has given me a new career.  I coach runners and have a special affinity for running moms, especially those who are taking it up later in life like I did. I also teach high intensity interval training (HIIT) classes as part of a mommy-focused fitness program called Body Back.  I am passionate about helping other women find their own fitness, whatever level that might be.
• Running keeps me in healthy. I love being physically fit. I don’t run to change my body though. When I want to tighten up, define those muscles etc., I do some high intensity exercise. But to keep my mind and body healthy overall, I run.
• Running keeps me sane. For all the reasons listed above (and more), I can’t imagine my life without running. It makes me a better wife and mom.

What kinds of sacrifices do moms have to make for running? Well that all depends on each person.  Most moms will probably tell you that the biggest thing you give up is sleep. I didn’t start running until my daughter was over a year old. I’m not sure how I would have done in that first year when she didn’t sleep through the night. But during a lot of that first year, most babies will happily travel along in a stroller enjoying the outdoors and all the cool scenery. You can also catch some treadmill time during naps.  As the kids get older, strollers get a bit trickier. I know some moms that can push kids in strollers for 10+ miles. My kids’ limit was about an hour. After that, boredom set in. I get the majority of my runs in during the wee hours of the morning. During the week, I need to be home before my family wakes up. On the weekends, we have various activities to attend. Even on days without scheduled sports games, chess tournaments or practices, I try to get home before the family gets out of their pajamas.

Lisa & her kids after “Color Me Rad”

                                                                                                                                                                                                                                                                                                                                       Because Because my schedule is dependent on four people, not just one, I need to be flexible. I know runners who follow their training plans to a “T.”  As a running mom, that is often quite a challenge.  If my long run is scheduled for Saturday, I sometimes have to do that run on a different day or split up the miles. For example, in a few weeks, we will be out of town for a hockey tournament. The schedule of the weekend doesn’t really give me much time to get in my 14 miles that is on my schedule. I will try to get a longer run on Friday and a longer run on Monday, but I doubt I will have a chunk of time to get a full 14 miles in. Running moms learn to “go with the flow.”

Running and fitness changed my life. I know that sounds dramatic, but it is true. I don’t know what my life would be like without fitness and running. Don’t tell my husband this, but it is possible that I would have gone back to a full time job. But once I found my true passion, there was no going back. Still not sure if you want to join the ranks of running moms everywhere? Just remember that there is no one else in the world that is convinced that you win every single race you run.  You had to have won…you won a medal.  My kids are my very biggest fans and I wouldn’t have it any other way.

Are you a running mom?  How do you do it all?

Lisa is a running and fitness coach and owns Mom to Marathon (and everything in between). She blogs at Mom2marathon.com.  You can find Lisa on Facebook, Twitter , Daily Mile, and Instagram

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Hi, {will run for margaritas} readers!  My name is Tiffany and I blog at Running Hutch.  I have to start by saying I’m so glad that I get to share my Ultra-Training tips with you; Melody is phenomenal in so many ways and I’m honored to post on her blog.

A bit about me: I’m an adult on-set runner from the Los Angeles area who joined Team in Training in 2008 to raise money for cancer research and train to finish a marathon. While I’m anything but fast, I have managed to finish 4 fulls, 16 halfs, and a handful of long distance relays. After 4 years, I’ve learned to love running. Most recently I have set out to conquer some of my running related “fears”. So, I signed up for a 50k that takes place on Dec. 2nd. My first ultramarathon.
There’s something about saying that I’m going for a 24 miler in the mountains that puts bowel-moving fear in me. What if I bonk really hard and I’m stuck 14 miles from civilization, the car, anything? What if my running buddy is annoyed at me for being so slow?

Training on trails (especially in the mountains) brings new complications to the long run:

• Altitude: Keeping my breathing under control requires a ton of concentration at sea level. Put this beach bunny at 9,000 ft. and I am one hot mess of huff and puff.
• Elevation Gain: A ton of runners hate hills. Well, trail and ultra runners laugh at hills. They run MOUNTAINS.
• The Wild: I actually love being out in remote parts of nature, but there are some things about “The Wild” that should not be taken lightly. Most of those things either rattle, howl, or growl.
• Self-Supported: Every other time I trained for a marathon I had the support of a team for all my long runs (lots of aid stations and cheering). Doing this on my own means I have to be self-supported and carry all my own crap fuel. It’s heavy. No cheering.
  

I am learning that the key to handling these things is proper fuel (and bear bells). While I can’t know what may happen when I get out there, I can feel confident knowing that I’ve hydrated all week, gotten good rest, and ate well in preparation for the run. Then, I pack up everything I need the night before; especially things that will help prevent my fears from becoming a reality. Here is what I packed for a recent 19+ miler in the Angeles National Forest.

I’m still learning how much I need by trial and error. Turns out that in altitude with major elevations gain/loss, I need at least double the fuel and hydration I would otherwise. I’ve done several runs with less fuel than I should’ve had. I’ve felt my energy and blood sugar drop and had to slug it out to the end. FAIL! I’ve also experimented with making my own fuel from sweet potatoes and trying other, more natural things but have yet to find something that works reliably well.

I usually plan to finish with something left (a bit more water and an extra gel or two), because that means that I have more in case I need it or in case someone else needs it. You never know who you may come across and what condition they’ll be in.

I also pack a post-run bag (not pictured; a banana I added when I realized I had some left). This may be the most important fuel of all. Once the run is done, the real work begins. Most runners agree that the recovery is more important than the run itself in terms of building your body’s strength for the next run.

When I finished this run/hike I had one gel and one packet of shot blocks left and about half a bottle of water. Success! In the last 6 miles I really had to up my fuel intake to keep up with my running buddy. He’s training for a 100k and in much better mountain shape than I am.

Natural Running Fuel:
I’m currently on a quest to discover good recipes for making my own running fuel and training my body to be able to access the energy from it efficiently. While I show images of gels and chews, I’d rather stay away from sucrose and maltodextrin and other synthetic additives.

So far sweet potatoes has been a good recommendation but I find I am slow to process it and I need a lot of it. Nut butter + honey + protein powder is another recommendation I’ve heard and want to try. I also hear that Scott Jurek’s new book has good recipes.

Have you ever tried using whole foods and making your own running fuel? Any recommendations or ideas? I am becoming what my friend calls a “moving lab experiment”.

More Running Hutch: Chat with me on Twitter and/or Facebook!

Happy Fall, {will run for margaritas} readers! My name is Ashley and I blog at Healthy Happier Bear – a blog about trying to find moderation in the city that never sleeps, NYC, as I balance corporate life with the roles of wife, friend, workout partner, and blogger.  I hope you all are enjoying your runs before the days turn to short and cold. When Melody asked for guest posts I knew I had to talk about winter running gear. Each year I receive at least a few tweets, emails, or comments asking me how I survive running during the winter. Well you know what? It’s actually one of my favorite running seasons, behind Fall!

In just a few short weeks, everything will be transformed into a winter wonderland complete with snow and ice.Believe it or not, this shouldn’t keep you from leaving the treadmill behind and heading to the streets and parks for both short and long runs alike; especially if you’re training for a Winter or Spring half or full marathon.

Running in the cold is something I actually really love as long as I’m dressed appropriately, which for me means ensuring that my body is well covered. After living north of the Mason Dixie line for five years, I’ve quickly learned that I have a few favorite pieces of winter running gear that I wear almost daily from December to March.

Running Tights: Suguoi Subzero Tight Lined in fleece, these tights keep the wind and cold out even when the wind is blowing and the temperatures are barely breaking zero. They also serve as a great base layer while hitting the ski slopes. If you don’t need the water or wind proofing I suggest their midzero tight. I’ve also worn the Nike Element Thermal Tights and love the way they fit along with their length. The last thing I want to do while I’m running is pull up tights and these stay in place for the long haul.

Base Layer: C9 by Champion® Women’s Cold Weather Athletic Top  I tried this top for the first time last season and immediately fell in love. I could spend $50 or more on a similar Under Armor top but this one does the job for only $22.99 and comes in some great colors, especially flashbulb fuchsia which I wore this morning.

Tank to keep you core warm: I always wear one of my slim fit tanks under my base layer to keep my core warm while running. Since the fit is so tight I barely feel it or see it under my other layers but it keeps me warmer than a sports bra alone. My favorite is the Athleta Energy Tank.

Top Layer: Sugoi Mid Zero Zip has been a favorite of mine for two years! It’s on sale right now for only $50 which is a great deal when you consider the quality of its construction, the hidden back pocket, and the perfect midZero fabric which has kept me warm on the coldest of NYC running days.

Gloves: Asics Thermopolis Gloves Due to Raynaud’s Syndrome, my hands get extremely cold in even cool weather. Therefore ensuring that my hands are warm and dry is my number one priority when I head out on a winter run. I love these because they are windproof and the fingertips allow you to use your iPhone or ipod easier while running.

Headband: The Lululemon Brisk Run Toque provides more coverage than a headband while allowing space for your ponytail.

winter runs: what do you wear to stay warm?

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I don’t particularly like this time of year. The time when it starts to get dark earlier and earlier. The time when no matter when I run, it’s going to be dark.

While running in the dark can be a challenge, it’s not impossible – you just have to be safe and smart about it.  Fact: A car traveling at 57 mph needs at least 200 feet to stop.  To allow enough time for the driver to react and stop, you need to be seen at well over 300 feet.  By pairing bright colors with strategically placed panels of dark fabric, cars (and other potentially hazardous elements) can recognize body movement and identify the runner sooner.  be safe

• run on paths/trails that you are familiar with
• wear reflective clothing
• carry an ID
• ditch the music

be seen

• wear reflective clothing
• carry a headlamp or small flashlight
• run with a group (all wearing reflectivity)

According to the National Highway and Safety Administration, almost 50 percent of pedestrian fatalities occur between the hours of 6pm – midnight. As the weather starts to change (and its dark by 4:30pm), make sure to wear a jacket or vest with 360 degrees of reflectivity. Hi-visibility and reflective clothing can guarantee you’ll be safe on the run, even in the darkest conditions.

Whether your a night owl or a morning maven, my favorite reflective pieces will keep you safe and seen on the run.

Try
Brooks Nightlife Collection (and my personal favorite)
Petzl Headlamp
Nathan Reflective Vest
Brooks Reflective Hat, with flashing LED light

What’s your go-to reflective item?

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