via Lance Bergeson - Des Moines Register

Forey Jacobson, an iconic Des Moines area runner, was the victim of a violent act in November. He is recovering, but has a long ways to go. The local running community is coming together to put on a benefit for Forey which is Saturday, Jan. 14. The event includes a run starting at 10:00am at Mullets (1300 1st St.) downtown Des Moines. To join, the entry is $25 and also includes admission to the Full Court Press bar crawl afterwards and a concert later that night.

Registration is available at the Running Room.

For more info, visit the Forey Fest Facebook page or email friendsofforey@gmail.com. Proceeds from all events will go toward a fund to help in Jacobson’s recovery.

This year, start a new tradition before your Thanksgiving feast. Go Turkey Trotting!

Running Wall has compiled a list of all the local Turkey Trots. Here’s the link to find a race near you…Click here to find a Turkey Trot

As many of you know, October is breast cancer awareness month. A great way to help the cause is by joining the Women of Zeta Tau Alpha on Sunday, October 23rd. The race raises money for breast cancer awareness & education. This year is the 12th annual ZTA 5K (Run and Walk) held in Lower City Park in Iowa City, Iowa. There will be a raffle and food after the race along with music and a memory wall for those who have been impacted by breast cancer. The course is mostly flat with some slight uphills for a challenge. About 350 runners/walkers sign up and the event is chipped timed for super fast and accurate results. Panera Bread will even be there with their famous breast cancer ribbon bagels. Of course, the main reason to participate is all donations and proceeds go to Breast Cancer Awareness and Education.

Check out all the details here: http://www.runningwall.com/zta-5k

Coconut Chocolate Chip

The Results are in! Recently we got our hands on some new CLIF Bar flavors and wanted to share them with you. The new flavors include Apricot, Peanut Toffee Buzz (with caffeine) and Coconut Chocolate Chip. To win the box of CLIF Bars, runners simply had to answer the following question…

How many races do you run each year?

We tallied up the totals and here are the results…

Most Runners Race, 5-10 times and 2-5 times, per Year

the full breakdown for those "numbers" people

Also, congratulations to Brian! He was the lucky winner of the full box of delicious CLIF Bars. Enjoy the CLIF goodness!

If you are as confused about which marathon plan to follow as I was, keep reading. Turns out, every runner is different. Our bodies are not all created the same and we are all at different running stages. Just because a program works great for someone else doesn’t mean that it will work for you. It’s best to listen to your own body and mind.

Here is a list of marathon training programs available:

Marathon: You Can Do It! by Jeff Galloway
Jeff Galloway’s book incorporates the run/walk method. I completed this marathon training plan for my very first marathon. I ended up a 4:09 finishing time and I walked 1 minute every mile. This was a great plan for transitioning into marathon running. The book also focuses on avoiding injury, which I can say worked as I ran injury free! On the other hand, this is not your plan if you want to “run” every mile. I would consider it a great beginner/first-time marathoner’s guide.

Run Less, Run Faster: FIRST Training Program
Run Less, Run Faster is their slogan and it’s true. This plan only requires three days of running each week. But…they also recommend two days of cross training. The plan focuses on three core training runs (speed work, tempo run, long run) each week. While three days may seem easier, the paces they recommend are slightly faster and more challenging. This is a great plan if running higher mileage doesn’t appeal to you. This is also perfect if you’re crunched for time (everyone, right!).

Marathon: The Ultimate Training Guide by Hal Higdon
I have never trained with this plan but I noticed that it’s listed by the Boston Marathon website as a plan to follow. Hal Higdon provides good advice, but much of it isn’t new. He has been around for a long time and so has the information he provides. If you have tried the plan, let us know your thoughts!

Advanced Marathoning
This is a hardcore training plan for competitive runners. The book’s description sums it up perfectly.

“Shave minutes off your time using the latest in science-based training for serious runners.”

The plan offers training based on 55, 70, 85 and 85+ miles per week. You’ll find very specific pacing and advanced details into why you are running a certain type of workout each day. We’re talking paces down the second! I was at a running symposium last year and heard that elite runner Erin Moeller is self-coached and she follows this plan. This would be a good plan if you run multiple marathons and/or can handle high mileage and hard workouts.

My Life on the Run by Bart Yasso
This plan integrates Yasso 800’s as part of the speed workouts. Yasso 800’s are supposed to predict how fast you will run your marathon. The book is a great workout guide and simple plan to follow, although, I noticed that my 800’s predicted a faster finishing time than my actual finishing time (maybe it was the bathroom breaks!). This is perfect for runners who want to run a marathon and still maintain speed at the shorter distances. The book also offers some entertaining stories of Bart’s adventures.

Hybrid Plan (My Plan!): This is what I call a plan that I adapted for myself. Anyone can do the same thing and combine aspects of different training guides and create a plan to your liking. This is good for a person who doesn’t like to follow plans and has a hard time sticking to them. (Definitely me!) When creating a personalized plan, tt is helpful to have some knowledge about the different types of training runs. Having your own plan also allows the freedom to change your milage/workouts based on your body’s feedback.

Overall, no plan is perfect. Everyone has a favorite and most likely, that favorite will change over time too.

Let us know your thoughts and suggestions. It’s always interesting to hear what other training runners have use in preparation for a marathon.

-Michelle (10 time marathon finisher with a 3:38 PR)

So this begs the question, “is Sarah Palin faster than you?” What other celebrity runners are also fast runners?

Well, I thought it’d be cool to do a little searching and see how you stack up. Below is a list of some celebrities and their finishing times for a marathon distance…I wonder if they keep their finisher medals next to their Emmys and Oscars?

• Sean Astin, Los Angeles Marathon 2010 (5:16:12)
• William Baldwin, New York City Marathon 1992 (3:24:29)
• Anthony Edwards, Chicago Marathon 2003 (3:55:40)
• Will Ferrell, Boston Marathon 2003 (3:56:12)
• Katie Holmes, New York City Marathon 2007 (5:29:58)
• Mario López, Boston Marathon 2002 (5:41:41)
• Edward Norton, New York City Marathon 2009 (3:48:01)
• Ryan Reynolds, New York City Marathon 2008 (3:50:22)
• Dana Carvey, Ocean to Bay Marathon 1972 (3:04:21)
• Freddie Prinze, Jr., Los Angeles Marathon 2006 (5:50:49)
• Meredith Vieira, New York City Marathon 2010 (5:59:00)
• Oprah Winfrey, Marine Corps Marathon 1994 (4:29:20)
• Sean Combs, (P Diddy) New York City Marathon 2003 (4:14:54)
• Mike Malinin, (Goo Goo Dolls) Chronicle Marathon in San Francisco 2000 (3:23:56)
• Alanis Morissette, Bizz Johnson Trail Marathon 2009 (4:17:03)
• Lance Armstrong, New York City Marathon 2007 (2:46:42)
• Roger Craig, Chicago 2004 (3:54:00)
• Kerri Strug, New York Marathon 2008 (3:56:06)
• Lynn Swann, New York Marathon 1993 (4:26:21)
• Pat Tillman, Avenue of The Giants Marathon 2000 (3:48)
• George W. Bush, Houston Marathon 1993 (3:44:52)
• Michael Dukakis, Boston Marathon 1951 (3:31:00)
• John Edwards, Marine Corps Marathon 1983 (3:30:18)
• Al Gore, Marine Corps Marathon 1997 (4:58:25)
• Sarah Palin, Humpy’s Marathon 2005 (3:59:36)
• Tom Vilsack, Little Rock Marathon 2005 (5:28:39)

Here’s an example of the last Race Report…

WooHoo! The hot summer days are tapering off. With cooler weather, comes longer distances and half marathons are where the party’s at! A half marathon or 13.1 miles is long enough to make it a challenge but short enough to still enjoy the post race festivities. And who doesn’t deserve a party after running all summer?

One of those great post race parties, follows the Park to Park half marathon in Cedar Falls, IA. Music, pizza, beer, BBQ and massages make the finish line seem like heaven. The course also offers a 10K and 5K and all three races are walker friendly.

The 33rd annual Bill Seymour Half Marathon in Grand Island, NE is another opportunity to challenge yourself and maybe win some cash if you’re fast. If your not (like me) stick around and you could also score some cool door prizes from local sponsors.

What about refueling after running all those miles? The Beeds Lake Restoration Run in Hampton, IA has the perfect solution…a Free Breakfast for runners!

And for the trail lovers, the New Bo Fest Half Marathon course runs along the Cedar River on the Sac & Fox trail. The race is Sunday before Labor Day in Cedar Rapids, IA, giving you an extra day to recover.

Until the next report,
-John

P.S. Congratulations Bonnie and Mike on your new Running Wall shirts!

DetermiNation athletes commit to raise funds to help save lives from cancer. Sound intimidating? It’s not. The American Cancer Society has established realistic fundraising goals for each race, and provides the tools needed to make it easy and fun. Think of DetermiNation participation as a personal stake in the fight against cancer.

Participants will receive free training to help achieve race goals, invitations to social events, race weekend VIP amenities which include access to an American Cancer Society tent, gear check, masseuses, cheer teams and special prizes, an exclusive American Cancer Society DetermiNation racing shirt, a personal fundraising website, recognition for fundraising success, the opportunity to participate in honor or in memory of loved ones and wear special ribbons to recognize them, mentor support and e-newsletters with important race information, inspiration and training tips.

Visit acsDetermiNation.org to learn more about the Des Moines DetermiNation program or call Darci Borcherding at 515.727.0048

She was automatically entered into the Race Review contest, just for reviewing a race on Running Wall. And she says, “All of my friends are jealous!”

Don’t worry though, we are “running” the contest through the end of 2011. That means you have many more races to review races and perhaps be the envy of your friends!

Check out the shirt and happiness it brings here: http://www.runningwall.com/review-a-race-win-a-shirt

Happy Running!

-John