RUN UTAH .COM Utah’s Premier Online Running Magazine Training Strategies for Cold Weather How to Build Up BEHINDBEHIND THETHE ST.ST. GEORGEGEORGE MARATHONMARATHON Endurance INTERVIEWINTERVIEW WITHWITH as a new runner KENTKENT PERKINSPERKINS 20102010 -- RunningRunning Healthy Eating Tips inin RetrospectRetrospect for the Holidays DECEMBER 2010/ JANUARY 2011 | RUNUTAH.COM | a UtahRUNNING.com production Utah Running Kent Perkins Interview - 4 Find out first hand what it takes to organize the 15th largest marathon in the US. Training Strategies for Cold Weather - 7 When changing to winter running there are a few things you need to know... Healthy Eating Tips for the Holidays - 8 Set yourself up for a healthy, yet satisfying holiday season In This Edition Integrated Flexibility for the Runner - 12 Exercise tips to maximize running efficiency and reduce injury Utahns Leading The Pack - 17 Stefanie Talley & Bill Catmull How to Build Up Endurance - 20 Training strategies for new runners 2010 in Retrospect - 21 UtahRunning.com celebrates the years highlights Mothers Against Insanity - 25 How to Win a Race (Humor) For Love - Taking on the 12 Ragnar Relay Challenge - 26 Tracy Mullendore didn’t start running the Ragnar Relays for a purpose. Layton Marathon - 31 RUN UTAH.COM magazine RUN UTAH.COM The inaugural Layton Marathon... One of the goals we had was to inspire more people Utah’s Premier Online Running Magazine is one way we Building a Stronger You! in Utah to run and live a healthier lifestyle, which is hope to help you be a better, healthier runner. why this issue will also provide you with some great As we wrap up the year and look forward to a new tips on eating and training through the holidays. We This issue and many more to come will provide one, it is natural to reminisce about good times hope you feel inspired to keep some consistency in you with information and resources you need to be had and good times to come. We started out on your training through these winter months, which healthier (and faster). We encourage you to take the this UtahRunning.com adventure about a year ago will give you a broader base and a higher peak when opportunity to review your health habits this past and we are happy with the progress we have made. the competitive running season rolls around again. year and set some goals for 2011. This issue has some some stats, results, and other Editor’s Note Editor’s At this festive time, one of the best gifts we hope to share Good luck and happy training! highlights to help you review the past year of running with you is the increased confidence and self-awareness in Utah. that comes from living a healthy lifestyle. Run Utah, Ken and Janae Richardson RUN UTAH.COM magazine RUN UTAH.COM Utah Running Kent Perkins Interview The St. George Marathon takes place every October in St. George, Utah. It’s the biggest marathon in Utah and the 15th largest marathon in the USA. Kent Perkins, the St. George Marathon Race Director, has been involved with the marathon for 28 years. so the following year he started a small race that we found the race opened and closed in here which had about 43 participants. It’s one day, in terms of the number of people; grown from that. My involvement started in people were driving here from California, 1982 and that makes this my 28th. sending us thousands of entries with the right postmark…that preceded the days of the Kent Perkins-InterviewKent UtahRunning.com: At what point through the electronic and online registrations. history of the marathon did you have to start capping the number of runners participating? In our very first year we did a lottery, the old fashioned lottery. We put all the entries into Kent: Almost from the very beginning, in a a big monster barrel, like an old bingo barrel. UtahRunning.com: Tell us a little bit about different format. My very first year of actually That didn’t work. It was very difficult. We the history of the St. George Marathon and running the event was in 1983. We capped went to a computerized lottery. The numbers your involvement with it over the years. it at 2,100. We reached that cap through the have grown over the last few years. It’s summer, as we took registrations throughout probably been within the last 10-12 years Kent: This is the 34th annual St. George the summer. where we’ve had caps almost every year, but Marathon. It started as an outgrowth of our caps have grown. interest from a local individual who wanted Runners World came to St. George and did to run a marathon because he’d just run in the an article in the year preceding the 100th UtahRunning.com: In Runner’s World they 24th of July marathon at the Desert News, anniversary of the Boston Marathon and that had a survey and St. George Marathon was back in 1966. He wanted to clone that event, article created so much interest in our event voted “most organized”. Can you tell us about RUN UTAH.COM magazine RUN UTAH.COM Utah Running Kent Perkins Interview... (continued) your timeline for organizing and facilitating details over the years. For us, we had to make word of mouth friends and family who want the St. George Marathon each year? Is it a decision right there at the beginning what to be a part of it and it becomes a real family a year round process or do you start a few it meant to us to be big. For us, the bigness experience. months in advance? related not only to the number of people in the race but the quality and experience. Our intent If you look at where we are priced with Kent: It really is a year round process. We was to provide that quality experience so we other events, you’ll find that nationally we’re have to plan now for next year so that spent a lot of time asking a lot of questions, probably in the lower 50% in terms of what following the race we can start announcing talking to a lot of people about what we need we charge for an event. We make what we what’s going on for the following year. It’s to create that quality experience. need to make and we cover what costs we only been about six years since we’ve hired an need to cover. individual who could attend to the needs of the We’ve tried to build on our strengths…another marathon on a year round basis. one of our strengths is we have a community UtahRunning.com: What do you enjoy most Kent Perkins-InterviewKent that is extraordinarily strong when it relates about being the race director for the St. George UtahRunning.com: A common question is to volunteerism. We run all kinds of major Marathon? “when does St. George usually sell out?” events out of this community with a strong core of volunteers. Kent: The day after, I think. It’s really hard to Kent: The registration period opens on the 1st say… two of my favorite parts of it are the 10 of April and closes about the 5th of May. We For the marathon we’ll have 2,100-2,200 Year Club and the delegation from Japan; their only have a one month period of time when volunteers that will come out…It’s a very winners from their race come over to be part people can register. Then that first week of volunteer-oriented community. of our race. Then we send people back over May is when we do our lottery. there. The association with those people is [We’ve created a 10 Year Club.] We wanted really terrific. It’s been a great pairing. I think UtahRunning.com: Why do you think runners to tell people that were loyal to us that we those two things are certainly of great interest pick St. George Marathon as their first and wanted to be loyal to them. We provide them and positive for me. then keep coming back year after year? with a meal and a t-shirt and photographs and recognition that they’re part of our ongoing UtahRunning.com: What would you say is Kent: Well, there’s the secret isn’t it? The 10-year family. That family has now grown to the most challenging aspect of facilitating such RUN UTAH.COM magazine RUN UTAH.COM secret essentially is we’ve tried to attend to the almost 1,200 people. Those people then find a big marathon? Utah Running Kent Perkins Interview... (continued) event with limited or no medical kinds of Sometimes it’s kind of a bitter pill. Sometimes Kent: I think the most challenging thing for issues, that’s always a real positive thing. people don’t like your designs or don’t like this or any other event are all the things you your ideas or whatever it might be. Again, it’s don’t have direct control over. In our case it’s [Also], for me, as I stand at the finish line, about them, so we need to listen. the busing. We have to bus everybody at the I see people cheering, crying, smiling, start of the race and that is the determining and laughing, and turning cartwheels, and you have to have a route from the beginning factor in terms of our ability to grow…That screaming, and having their picture taken.