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Race Week: How to Best Prepare for Race Day

by Lisa VanDyke

 

My last big race of the season is just about here, and although I have dealt with the “taper jitters” pretty well up until now, the week before always proves to be tricky from a mental standpoint. There is an aspect of controlling one’s destiny when it comes to race training that is both stressful and empowering. The adage, “You get out of it what you put into it,” comes to mind. When the proverbial hay is in the barn, a runner is left to realize that their part is almost done, and some aspects of race day are left up to the whims of the universe. (Queue the incessant checking of race day weather and phobias of race day illness.) So what is a runner to do with themselves the week before a race?

  • Visualize yourself running the race. See yourself crossing the finish line and meeting your goals! (If you haven’t done so already, give yourself an A, B, and C goal)
  • Study the course. Get familiar with aid station locations, etc.
  • Prepare your clothing, accessories, shoes, bib, etc. for race day.
  • Eat what has worked for you throughout training, paying special attention to getting enough carbohydrates two days prior to your race. Be careful not to over-stuff yourself the day before the race. See more about what to eat before your race here.
  • Hydrate all week!
  • Get a full night’s sleep during the week leading up to the race.
  • Stick to your routine – nothing new before race day.

Lisa VanDyke – UTR Club Captain | Runner | Boston Qualifier
My name is Lisa VanDyke. I am a mother of three who spends any moment I can sneak away indulging my passion for running. I discovered running only about 8 years ago, at first for stress relief, then to get fit, and much later on to push my own boundaries. My first race was the Strider’s half marathon in 2013. I stuck with the half distance for some time, racing as well as pacing for a local pacing company, but by late 2014 I needed something different to challenge myself with, and I registered for the Ogden Marathon 2015. Training for this race was my first experience with a structured training plan including speed, tempo, and long runs. I loved the training equally as much as I loved running the race. Ogden got my a qualifying time for the Boston Marathon 2016, which became my second marathon. This great sport continues to feed my need for growth, camaraderie, and adventure.

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by on Oct.05, 2017, under Racing, Training, Utah Running

Starting a Running Program

Two Tests To Determine if Your Body is Ready to Run

My doctor told me that I should get in shape– that I should improve my fitness level. But how do I do it?  How far should I run? How hard should I run?  Are these questions that you’ve asked yourself? Have you spent less time pounding the pavement during these winter months than you’d like? To find the answers, let’s take a close look at your individual fitness level and goals.

Read More….

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by on Jul.18, 2017, under Utah Running

Run Utah Magazine -Summer 2017 Ultra Marathon Edition



Successfully Transition From Road Marathon To Trail Ultra 

 

by Joel Hatch

For many road runners finishing a marathon is the ultimate accomplishment. It can take months or years of dedicated training, sacrifice, and dietary discipline to reach the holy grail of 26.2. This is a big deal! You should be proud of yourself for finishing this daunting physical and mental event, right? Of course you should, but it’s likely you are already looking for another marathon so you can improve your time or you have a wall full of marathon medals. If this is you, that runner who is forever curious and looking for the next challenge I have a modest proposal for you, run a 50k trail race. Yes I know it’s only 5 more miles than a marathon, but the added distance combined with variable terrain will present you with a new and rewarding challenge. To get you well on your way, here are my top 4 tips to successfully transition from road marathon to trail ultra..  READ MORE 



The Life of a Professional Ultra Marathoner: Interview With Hayden Hawks

Hayden Hawks was an elite collegiate athlete that graduated from Southern Utah University. While in School he specialized in the 5k and 10k, running 13:51 and 28:53 for those events. He still lives in Southern Utah and trains as a professional ultra marathoner. Hayden Hawks was an elite collegiate athlete that graduated from Southern Utah University. While in School he specialized in the 5k and 10k, running 13:51 and 28:53 for those events. He still lives in Southern Utah and trains as a professional ultra marathoner… READ MORE



You Voted, We Count Down the Top 10 Must Run Trails of the Summer

Summer is the perfect time of year to get out the door and run. Trail running is a favorite in Utah due to Utahs incredible scenery and well maintained back country trails. With the vast number of trails throughout the state many runners find themselves constantly exploring new places to run trying to find the perfect trail. If you fit this description look no further, with the help of all of our followers we have compiled a list of the top 10 voted trails in Utah. If you’re looking for that perfect trail this list is a great place to start… READ MORE



Feeling Overly Fatigued When Running? Low Iron or Vitamin D May Be the Culprit 

by Jason Blackham

Do you have excessive fatigue with your running? If you do, you should consider seeing a physician to have blood work done.  The most common causes of fatigue in athletes is poor nutrition, sleep problems, underlying medical problems, iron deficiency, and Vitamin D deficiency.  When seeing patients experiencing fatigue, I usually check a panel of labs to look for underlying causes as well. In this article, I will address iron deficiency and Vitamin D deficiency…  READ MORE



This edition of Run Utah Magazine is sponsored by North Face Endurance Challenge

Google Buzz

The Top 10 Voted Running Trails in Utah

Summer is the perfect time of year to get out the door and run. Trail running is a favorite in Utah due to Utah’s incredible scenery and well maintained back country trails. With the vast number of trails throughout the state many runners find themselves constantly exploring new places to run trying to find the perfect trail. If you fit this description, look no further. With the help of all of our followers we have compiled a list of the “Top 10 Voted Trails in Utah”. If you’re looking for that perfect trail this list is a great place to start!

 

10. MILLCREEK CANYON (DOG LAKE/DESOLATION LAKE)

 

*photo credit: Scott Brill at Seekraz.wordpress.com

Millcreek Canyon has several great trails to offer but at the top of the canyon you will find the trailhead to Desolation Lake and Dog Lake. These trails can be run as a loop covering approximately 13 miles and climbing nearly 4000ft. The trail is shaded and very well maintained, traffic may be heavy in the first segment from the parking lot to Dog Lake, but due to the length of the entire trail you will find the remaining portion of the trail to be fairly open. Read More….

Google Buzz

Successfully Transition From Road Marathon To Trail Ultra

by Joel Hatch

For many road runners finishing a marathon is the ultimate accomplishment. It can take months or years of dedicated training, sacrifice, and dietary discipline to reach the holy grail of 26.2. This is a big deal! You should be proud of yourself for finishing this daunting physical and mental event, right? Of course you should, but it’s likely you are already looking for another marathon so you can improve your time or you have a wall full of marathon medals. If this is you, that runner who is forever curious and looking for the next challenge I have a modest proposal for you, run a 50k trail race. Yes I know it’s only 5 more miles than a marathon, but the added distance combined with variable terrain will present you with a new and rewarding challenge. To get you well on your way, here are my top 4 tips to successfully transition from road marathon to trail ultra. Read More….

Google Buzz

Hayden Hawks Interview: The Life of an Elite Ultra Marathoner

Hayden Hawks was an elite collegiate athlete that graduated from Southern Utah University. While in School he specialized in the 5k and 10k, running 13:51 and 28:53 for those events. He still lives in Southern Utah and trains as a professional ultra marathoner.

 

Run Utah:

You were obviously a stud on the track and had a lot of potential there, I feel like the general trend of elite collegiate athletes is to first start competing on the track or roads professional and then they find themselves transitioning later on down the road to the trails, what drew you to the trails and made you want to more or less bypass the professional road/track racing scene?

 

Hayden:   

To answer this question, just know that I have not fully gotten away from the road/track racing scene. I still have a love for this, how could I not, after doing it for almost 10 years. I love running in all forms and really love going really fast on roads and track and chasing times. It is an adrenaline rush and really brings the best out of me. I plan on running a fast half and full marathon next year and some track races. I might even jump into Comrades Ultra road marathon in South Africa, sounds like a great time! I want to explore all avenues in running and be well rounded. I also think it helps my trail running a lot by being fast and having the leg speed and track training regimen, they all link together. My heart is definitely in the mountains and on the trails when it comes down to it. I have always loved being in the mountains and it’s a love that no one will really understand. I love spending long days in the mountains exploring new peaks and trails and find so much peace. I live in a wonderful place for it in Southern Utah and will never stop exploring! I want to build this sport by showing my love and inspiring others by running fast on trails that some people think are un-runnable and long distances that blow people’s minds. I am a trail runner at heart!  Read More….

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