Compared to San Diego where I use to live years ago, here in the Pacific Northwest the seasons are noticeably different. So when fall comes around and the rain becomes more consistent, it requires a little more motivation to run outdoors.

Using a combination of indoor cross training and running outdoors keeps the workouts from getting stale. If you belong to a gym, you can add in the treadmill, stationary bike, and elliptical trainer to your workouts.

Here are a few steps to add some variety to your outdoor running during those cold and wet winter months, and to keep the workouts interesting.

• Reward yourself with some new rain attire

Set a short-term goal of running a race, and then reward yourself! Go out and buy some new rain gear. This could be anything from gloves to a waterproof rain jacket. You’ll look forward to your next foul-weather workout with this new gear.

• Listen to something to help pass the time

If you’re already use to grabbing an ipod or mp3 player before heading out, consider listening to something different than the usual. Download a podcast, or even listen to your favorite TV show while on the run. Time will fly, and if you’re listening to something inspirational, you will too!

• Mix in some speedwork

If you normally run the same pace on your workout, rain or shine, consider mixing it up for variety. Pick a stretch of road and run it faster than your normal pace, based on either time or distance covered. I try to add in at least a couple segments on my workouts like this. You’d be surprised how much faster you’ll cover the same distance with this variety. And, you’re getting a better workout in the process.

Keep up the running and stay motivated! Please feel free to leave a comment, thanks!

Getting that Morning Coffee
Are you a coffee drinker? If you get your morning coffee at your favorite shop and find yourself waiting in line as usual, here’s what you can do while you’re waiting. Focus on good posture while standing in line. Straighten your back, keep your chest out and shoulders back. Hold your head high, take a deep breath, inhaling and exhaling. Now don’t do this last one too loudly or it will appear you’re impatient while waiting to place your order. You’re not, right? Practice this every day and get into the habit of better posture and more vitality.

Coffee Alternatives
When you place your order, how about mixing it up once in a while and getting some green tea instead? This drink helps cut your risk of cancer, keep your blood pressure healthy, protect your memory, as well as reduce the risk of heart disease and stroke. I drink a cold version of green tea at work, which is a tasty drink I discovered at my nearby Costco.

Ride Your Bike to Work
If it’s practical for you, which it won’t be for everyone, consider trading the car on some days for the bike when commuting to work. Now that’s easy for me to say, since I only live just over 2 miles from work, so the choice is easy. But if this can work for you too, it’s sure a nice change of pace, and a healthy alternative.

Make To-Do List
It only takes a few minutes to put one together. A to-do list prepared at the beginning of the day will help keep you on track for the rest of the day. It’s so easy to get bogged down in small details that can hurt your productivity. Just check your list as you go along and make sure things are getting done. You’ll likely deal with less stress during the day and make more time for yourself to enjoy your coffee, or tea!

Feel free to contribute a comment on this article, thanks.

See the current list of teams here.

My team, “Worst Case Scenario”, is scheduled to start the relay at 8:30 am. As of this post, there are 90 running teams signed up and ready to go. WCS ran this race last year, but I opted out of it as a result of an injury. So while this is my first Cascade Lakes Relay, it’s their second one. We’ve all done the Hood to Coast several times, so this should be a nice break in the relay routine for me, as it has been for them.

Lately on my training runs, I’ve been doing some workouts in the daytime. Since summer is in full swing now, running in temps of 80s or 90s makes quite a difference from what I’m used to the rest of the year in Oregon. This heat training should be good preparation for a portion of the relay.

This morning, I ran a short workout when the temperature was under 60 degrees. What a difference from the day before, when it was still over 90 degrees after 6 pm!

If you haven’t checked out the relay site yet, go to Cascade Lakes Relay.

Feel free to leave a comment!

I live just over a mile from a high school track and 4 miles from the U of O track. Both offer great opportunities for workouts apart from the usual distance runs. When I’m looking for a track workout, I’ll usually run to it, do some intervals, then run back home for a complete workout.

What’s nice about the nearby high school track is that it’s usually not very crowded – only a few other runners or walkers at any given time.

Here are a few pointers for running on the track:

• If you’re using lane 1 for your workout, move over to the next lane when faster runners come up on you, especially during a cooldown portion of your speedwork.
• During recovery after the faster runs, keep moving instead of stopping altogether. It’s better for the heart to gradually elevate and slow the heart rate.
• Typically you’ll run counterclockwise on the track, but you can mix it up and go the other way. Watch carefully for others if you do!
• Wear spikes occasionally if you have them – this is the place to use them. Expect a little soreness after using them if you’re not used to it.

Challenge yourself to run a fast lap, recover, then beat that time on the next fast lap. Just completing these faster runs improves your overall conditioning and fitness level, adding endurance to your longer runs.

And if it gets put off, it may never happen. So, it’s a good idea if you can, to make your workout one of the first things you do each day.

Here’s a little video I made, which for me, is a supplement to my regular workouts. This is done indoors and only takes a couple minutes to do.

And who doesn’t have just a couple of extra minutes to spend on themselves? Make this a part of your regular routine and it becomes easier to do!

At least, I got the workout in on what I call the shortest day of the year. Since we spring forward tonight, and for the most part, set the clocks before we go to bed, it’s a short day by an hour.

Tomorrow, if I run at this same time of night, it’ll be light out still. Ahh, signs of spring in the air as we approach better weather and longer days! Before long, I can stop wearing gloves, a hat, and a long sleeve top!

Read more wordpress blogs about springing forward for 2009 here.

With enough training, we can stave off the hydrogen ions and delay the onset of the burning sensation. The goal is to run workouts that take you beyond your lactate threshold – easier said than done. But that’s the key to running faster with better endurance.

One way to push past your threshold is to do interval sessions on the track. For example, run four 400-meter repeats with short recovery periods. The recovery period in between could be only 200 meters. Each successive 400 will be more difficult than the last, but that’s all part of this good workout. Add this routine at least once a week to your regular workouts for better fitness as well as variety’s sake.

I got there just before 9 am, changed, and went for a run from Oakway to the nearby Pre trail. It was only a total of 3 miles for an out and back course. The turnaround point was at the back of Autzen Stadium (:53 second spot on the video below), right off the trail. After returning, I got in a little stretching, 10 minutes on a stationary bike, and a few other machines for upper body fitness. I finished this off with a soak in the whirlpool. What a great start to the day, as well as to 2009.

Happy New Years to everyone! What are your fitness goals for this year?

You can check out the Pre trail here:
Click here to view the embedded video.

Here’s a way to convert an ordinary pair of running shoes into ones that can handle slippery and snowy streets and sidewalks. Get a handful of some small sheet metal screws and drill them into the soles of your shoes. Pick the thickest part of the shoes to avoid going all the way through as you insert these from the bottom. The head of the screw will end up on the bottom of the shoe, making contact with the ground. Stay away from the air or gel in the sole, if your shoes have these features. At least 5 screws per shoe should do the trick. Use only short screws 3/8″ to 1/2″ in length, otherwise you might feel these on the other side!

The design of the sheet metal screw is such that it will give you good traction and slip resistance on the road. If you have an alternate pair of seldom-used shoes to modify, this might be better than drilling into your current pair. Who says you won’t be able to run outdoors for lack of traction?

With this comes the inevitable stress of dealing with everything, especially in this weak economy. A good outlet for this stress is to take some time for yourself and exercise your body. This could be something as simple as going for a 10-minute walk. Of course, you can do a longer workout, especially if you’ve worked up to it. But just to keep it on the simple side makes it easier to get out there and do it.

After dinner, just put on a pair of walking shoes and get out there for a short walk. Do this a couple of times per week, or more, and it could easily turn into a habit. If you decide to upgrade your shoes to something more comfortable, or just need some new ones to walk or run in, consider the Nike Air Zoom Structure Triax. This is a nice, lightweight pair of shoes with good cushioning and flexibility. With everything going on in your life, you owe it to yourself to take a time out and get a little exercise in!