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WattsRunning News - Issue 9
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WattsRunning
Desiree Linden
Boston Announces Elite Athletes 
The elite runners for the 123rd Boston Marathon have been announced by John Hancock. Desiree Linden, the 2018 female winner, will be back to defend her title in a field loaded with talent. This year's race may be the most competitive in years. The dark horse in the women's field may be USA's Jordan Hasay, who is arguably the most promising up-and-coming American female runner. Linden and Hasay will be joined by fellow Americans Becky Wade, Sara Hall, Sarah Crouch, Sally Kipyego and Sarah Sellers. Absent this year, is Shalane Flanagan, who will be announcing the commentary on the WBZ-TV live broadcast. The US women's team is expected to do well this year.
 
On the mens' side, podium finisher Shadrack Biwott (3rd place in the 2018 Boston Marathon), will compete against five other runners who have PR's under 2:05. In addition to Biwott, Dathan Ritzenhein, Abdi Abirahman and Jared Ward among others will represent the United States.

All in all, Boston will bring together fifteen men who have run sub 2:08, certainly the fastest field ever assembled by Boston as well as six women who have run 2:20 or faster.
As is the annual custom, the Boston Marathon is held on the third Monday of April, with this year's event on the 15th of the month.

2019 Boston Marathon start times

  • Men’s Push Rim Wheelchair: 9:02 a.m.
  • Women’s Push Rim Wheelchair: 9:04 a.m.
  • Handcycles and Duos: 9:25 a.m.
  • Elite Women: 9:32 a.m.
  • Elite Men and Wave One: 10 a.m.
  • Wave Two: 10:25 a.m.
  • Wave Three: 10:50 a.m.
  • Wave Four: 11:15 a.m.
For live coverage, click here.
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Need a place for all those Medals?

Custom Medal Rack
This beautiful medal rack is hand crafted using fine Oak hardwood. Choose from four sizes:
* 3-Tier holds about 36 medals (23"w x 33"h)
* 4-Tier holds about 48 medals (23"w x 39"h)
* 5-Tier holds about 60 medals (23"w x 45"h)
* 6-Tier holds about 72 medals (23"w x 51"h)
* Top shelf with back for a few of your favorite trophies, framed pictures or accessories
* Custom Laser Engraving (optional, add $20.00)
* Natural wood with "Golden Oak" stain
* Clear-sealed with satin polyurethane coating
* Pre-assembled and ready to hang on your wall
* EZ-Anchor/screw mounting hardware included
* 23" wide (20" inside dimension) 
* Height and weight varies with tier level
* Each order is custom built - please allow 2 weeks for assembly and delivery.

Order your medal rack here or download the plans and build your own!
Custom coasters and other accessories also available.
Seven different fonts to choose from
Three stains to choose or finish yourself
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Visit Casper Marathon
Destination marathons are always a great getaway for runners and their families. Or, if you're in one of the 50-state marathon clubs, the Casper Marathon is a great place to run and a great place to visit.  Museums, art galleries, fishing, festivals, outdoor activities, rodeos, music and theatre - you name it, you will find it here. 

About Casper: With a touch of the Old West, Casper is a city in central Wyoming. It’s home to the National Historic Trails Interpretive Center, featuring dioramas and hands-on displays that evoke the journeys of 1800s pioneers. Contemporary art is on show at the Nicolaysen Art Museum. Fort Caspar, a reconstructed 1865 military post, houses a museum with local-history exhibits like a 1901 sheep wagon. South, Casper Mountain offers a waterfall and ski slopes.
For visitor information, go to visitcasper.com for more information.

Events: The marathon is held on the first Sunday of June each year. This year's events also include the aforementioned marathon, a half marathon and a marathon relay with up to 5 runners. For your convenience, packet pickup is offered on both Friday and Saturday evenings from 4:00 to 8:00 PM. The host hotel provides a spaghetti dinner on Saturday and tickets may be purchased when registering for the race. 

Pre-race: One of the nicest bonuses of this race is the use of the Casper's recreation center, where you'll have an indoor place and modern restrooms to prepare for the race. Pre-race snacks, coffee, water and Gatorade are provided. North Platte Physical Therapy is on-hand to provide pre-race taping, stretching and massage.

Start Time: An early 6:00 A.M. sunrise start features a fast downhill section for the first 4.5 miles, followed by a flat, out-and-back loop along the scenic North Platte River. Ample support from the volunteers makes the marathon feel more like a big city marathon, with aid stations placed at strategic locations along the course.

Please note, Casper is one mile above sea level, the same altitude as Denver, so train accordingly. Even though it is held in early June, temperature can reach into the 80's and 90's in this semi-arid locale. Windy conditions and low humidity are also possible, so be sure to hydrate properly. The Casper Marathon finish line is located at Crossroads Park (1101 N. Polar St., Casper, WY 82601). Food is provided at the finish line - Pizza, sandwiches, fruit, snacks, chocolate milk, water, Gatorade and adult beverages. Live music is also provided by local musicians.

Awards:
Half marathon awards begin at 9:00 A.M. and marathon and relay awards begin at 11:00 A.M. The top three finishers in each age category (male and female for Marathon and Half Marathon finishers)

Men's and Women's divisions are represented by the following age groups: 00 to 19, 20 to 29, 30 to 39, 40 to 49, 50 to 59, 60 to 69, and 70+

Professional chip timing and great support make this one of Wyoming's finest races.
For more information go to:  www.runwyoming.com
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Hot or Cold Weather Running
 

The 20 degree rule

Extreme temperatures, whether bitterly cold or suffocating heat, give the the "twenty degree rule" a try. I can’t tell you how many times I’ve seen people who are midway through their race and they’re stifled by the amount of clothing that they’re wearing. Inexperienced runners tend to over-dress. They have good intentions to “be prepared for anything,” but when they’re out there and very active, their body temperatures rise and they simply overheat; they slow down, have a poor performance and a bad overall experience. The easiest fix for overdressing is to not do it! Instead, use the 20 degree rule, and you’ll be fine almost every time. So, here it is: If the start temperature is 40 degrees, add 20 so you’ll be dressing for 60 degrees. If it’s 70 degrees, dress for 90. Of course, adverse weather conditions such as wind and rain can change this rule. Be aware of the forecast and plan accordingly.

As we move into the summer season, make sure you have plenty of sunscreen and adequate skin protection. 

Hot Weather Options
There are a number of companies that sell “desert” wear for runners. If you plan on a desert run, be sure to buy the right gear. LONG sleeve technical shirts are a must to keep your skin from baking under the hot desert sun. Don’t be tempted to remove your shirt in dangerous hot weather conditions. Protection for your head and neck should come from a quality hat with a built-in neck drape.

Running for the Average Joe contains more information is available in Chapter 13 - Equipment and Safety.

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The long awaited arrival of "Running for the Average Joe" hardcover version is here.  At the request of many readers, we found that the preferred format is hardcover over paperback, because of its durability. You asked, we listened!

This is the big brother of the paperback version.  Both formats are 8.5" x 11". Of course, the hardcover is slightly thicker at around 1" and about 5 ounces heavier.

We're introducing the Third Edition in all three formats:

  • Hardcover:  $29.95 (Retail: $39.95)
  • Paperback:  $24.95 (Retail: $29.95)
  • Adobe PDF eBook:  $ 4.99  (Retail: $9.99)
  • Compare to Amazon and Barnes & Noble
What's changed?  We've updated the book with new content, graphs, tables and charts. Take a sneak peek here. And remember, you can only buy a signed copy from WattsRunning!
Buy Now
Buy Now
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We also sell other running books, from best sellers to new releases!

Check out all running books here.
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Join me at the Memorial Day Run and March 5k, 10k and 30k in Castle Rock, CO, presented by coloradoveteransproject.org. I'll be signing and selling my book "Running for the Average Joe" at a deeply discounted price! Paperback and hardcover available. Be sure to visit our page here, for more events, races and book signings.
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“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about.” 

– PattiSue Plumer  
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