Vertical runners tend to get more up and down movement when they run compared to a more efficient horizontal runner. See this video comparing horizontal versus vertical running.
If you are more of a vertical runner, your breathing pattern may be part of the problem. Vertical runners tend to breath by elevating or lifting their shoulders and ribs when they breath. A more efficient breathing pattern is one that focuses on using the diaphragm and expanding your ribs outward. Check out this video for a simple exercise to work on your breathing and become a more efficient runner.
If you are looking for a more comprehensive training program, contact Dr. Terry Gebhardt at Colorado In Motion at Terry@ColoradoInMotion.com.
The Horsetooth Half is beloved locally for many reasons. Yes we throw a great post-race party. Yes, the course offers incredible views. But perhaps above all, we love an early season challenge here in Colorado. And we’ve got the hills to offer you just that challenge.
Hopefully you’ve begun incorporating hills into your training program. And hopefully you’ve been focusing as much on the descents and strengthening your quads as you have your climbing chops. After all, Horsetooth is a net-downhill race (915′ up, 1,150′ down). If you’ve got questions about downhill running form and techniques, be sure to join us at New Belgium on March 12 for a presentation from Colorado in Motion’s Tim Flynn on just that topic.
But what about pacing a race with so much elevation change? Clearly your mile splits are going to vary significantly over the hills of the first 8 miles, so our best advice is to pace your race based on perceived effort rather than specific mile splits. However, to give you an idea of how those splits might look through the first half of the race, we’ve created a per-mile pacing guide based on the experience of co-race director Pete Stevenson at the 2009, ’10 & ’12 runnings of the race.
In case you missed the first Colorado in Motion presentation, here’s the video demonstration:
Last Sunday, training turned to the hills with a climb up and down 500 foot Monster Mountain, with an out and back from the race start.
If you’re in town, be sure to join us this Sunday at 9:45am from New Belgium Brewing where we’ll be covering the final few miles of the course. Pacers will be available to help set a pace if needed (8-13 min per mile). And be sure to join us afterwards for beverages, more sponsor giveaways, a presentation from Runners Roost Fort Collins and snacks from the Fort Collins Running Club. For more information on the Horsetooth Half training program, please visit the training page.
Boulder Organics and New Belgium Brewing to Fuel the Post-Race Party
The Horsetooth Half is famed for a number of different reasons. It begins with hills, continues with the views and ends with one helluva a finish line party. And this year, we’re upsizing the party to new levels. Not only will the shenanigans be moved to New Belgium’s newly expanded grounds, but we’ll also be offering garden fresh goodness from Boulder Organics and – of course – liquid dynamite in a glass from Fort Collins’ biggest and best craft brewer.
But wait … there’s more. Headlining on center stage with foot stomping blues-fusion anthems will be Fort Collins’ very own Musketeer Gripweed.
All post-race fun, food and beverages are included in the price of your race registration. For thirsty friends and family, we ask for a $10 donation to race beneficiary Teaching Tree.
Early bird pricing for the 44th running of the Horsetooth Half Marathon will expire January 6 at midnight. We’re expecting record numbers in 2017 and will cap at 2,500 registrations. If you plan on running the race this year, register soon and save.
On race day, we’ll have medals and commemorative pint glasses for all finishers. And of course, once you’re done we’ll celebrate together at the legendary New Belgium Finish Line Party with free beer, free food and raucous live music, this year on the brewery’s newly expanded patio.
Train With the Running Club
If you need a little motivation to get that training kick-started, then check out the race Training page for a customized schedule or to learn about the weekly group training runs through the FREE Fort Collins Running Club RunningU program.
We’ll be kicking off the training season on January 15 with runs of 4 or 6 miles on the Poudre Bike path, beginning and ending at New Belgium. After the run enjoy drink specials (beer-mosas, anyone?), a training presentation from Colorado in Motion and a chance to try on the all new Salomon road line.
Group runs will be held each Sunday at 8am (Maxwell) or 10am (NBB) depending on location. Sunday runs are free and open to all. Fort Collins Running Club members also enjoy weekly motivational emails, mentoring, communication with other members and free entry to the Tortoise and Hare Race Series.
The T&H races are a low-key “handicap” series of seven races, run monthly from October to April. Computer-predicted handicaps allow runners of all levels to compete equally. Participants are scored across the series and the top five are awarded checks to one of Fort Collins’ two specialty run stores: Altitude Running or Runners Roost.
The series is free to all Running Club members or $10 to non-members. Join us afterwards at Raintree Athletic Club for bagels and coffee.
Snow on the ground means being light on your feet. This is a great time to focus on becoming an agile runner. This month lets focus on strengthening your core and leg muscles while improving your quickness and endurance.
The 4 square hop drill should be done on a flat surface. If you are new to these type of exercises, be sure to focus on good form and progress slowly to avoid injury.
If you are looking for a more comprehensive winter training program, contact Dr. Terry Gebhardt at Colorado In Motion at Terry@ColoradoInMotion.com.
The 2017 Horsetooth Half RunningU Training Program will officially kick off January 15 with a run from the New Belgium Brewery, followed by drink specials and a training presentation from Colorado In Motion. The Sunday before the official kick-off to the Horsetooth Half training season, we’ll be gathering for a ‘soft launch’ at Edora Park for the Fort Collins Running Club’s Tortoise and Hare 8k race.
Details for the free 14-week training program have been updated on the race website, and like last year there are two programs to choose from. The Beginner Program is designed for participants new to running or new to the half marathon distance. The Intermediate Program is designed for runners with a couple of half marathon finishes under their belts and who are looking to improve their times.
The Fort Collins Running Club’s RunningU training group is offered free to members and includes:
A 14-week training program, gradually increasing weekly mileage.
Group long runs every Sunday, which alternates between New Belgium (flat) and the race start by Hughes Stadium (hills).
All weekend runs are free and open to anyone, but we encourage you to register for the program if you’d like to be included in the peer mentoring benefits, midweek group run opportunities or just want to get to know your half marathoners in training better.
We finally got a taste of winter for the third Tortoise & Hare (T&H) of the Horsetooth Half season, a 6k from Spring Park. Close to 120 runners turned out on a brisk fall morning to enjoy the T&H camaraderie with their fellow Fort Collins Running Club members, while also using the opportunity to build some speed work into their Horsetooth Half preparations.
The T&H races are used by many locally as part of their build-up to the Horsetooth Half Marathon. The January-April races are incorporated into the official training program, which was recently updated for the 2017 season. Under the handicapped format, everyone – no matter how fast or slow – has an equal shot at winning. The real emphasis though is on fun and community.
The next race is the Edora Park 8k on December 8 at 8:00am. The following Sunday will be the RunningU Horsetooth Half training program kick-off event from New Belgium. We’ll be offering post-run drink specials, an opportunity to socialize with your fellow half marathoners in training, and a presentation from Colorado in Motion: “How to prepare your body for an endurance training program.”
We had outstanding weather for the 4k kick-off to the seven-race Tortise & Hare (T&H) series last Sunday, with over 150 runners coming out to enjoy the beautiful morning at Rolland Moore Park. The T&H races are used by many as part of their build-up to the Horsetooth Half Marathon, with the January-April races incorporated into the official training program. Under the handicapped format, everyone – no matter how fast or slow – has an equal shot at winning. The real emphasis though is on fun and community.
The next race is a 5k on November 6 at 8:00am starting and ending at Spring Canyon Park. We hope to see you out there!
Registration for the 2017 edition of the Horsetooth Half Marathon opens Saturday, October 1. The 44th running of the 13.1 mile race will take place April 23, 2017, starting to the south of Hughes Stadium on Dixon Canyon Road and finishing near New Belgium Brewing on Linden Street in Old Town Fort Collins. Registrations will be capped at 2,500 on a first-come, first-served basis.
“It’s our honor to continue the grand tradition of the Horsetooth Half Marathon. Now in its 44th year, the race has a proud history and has been a longtime staple of the Fort Collins running community,” said race director Nick Clark, co-owner of race management company Gnar Runners which began managing the race on behalf of the Fort Collins Running Club in 2015. “This year we saw record registrations, and for next year’s race we expect to be at or near capacity.”
“The Horsetooth Half is a wonderful community event that celebrates many of the things that make Fort Collins such a great town to live in and visit. We’ve got unbelievable scenery on a challenging course, a wonderful in-race atmosphere, and a mega finish line party at New Belgium Brewing, the epicenter of the Fort Collins craft brewing scene,” Clark said. “We’re also really excited about the great community partnerships that we built this year among our sponsors and non-profit partners. It was fantastic to be able to make financial contributions to the six non-profit groups and three school cross country programs that the race benefitted this year, and we plan to grow those partnerships in 2017.”
The Fort Collins Running Club will support runners training for the race through its Horsetooth Half RunningU program, a free 15-week training program beginning in early January and leading up to the race. The training program includes weekly long runs every Sunday. Six of those runs will start and end at New Belgium, with presentations and drink specials after each one. The group training runs are open to all.
Along with the Horsetooth Half Marathon, the Fort Collins Running Club also puts on the FireKracker 5k and the Tortoise and Hare races, a series of seven handicapped races beginning in October and ending two weeks before the Horsetooth Half. The races range in distance from 4k (2.5 miles) to 12k (7.5 miles).