Use this tried-and-true wisdom to make the most of your running after age 40.

Runners who retain or regain an enthusiasm for competition as they reach their forties have no shortage of advice at their disposal. The main focus of this wisdom is taking the edge off the inevitable downside of aging, i.e., a decline in performance, as well as going on the defensive against injury. So for the most part, advice geared specifically toward masters tends to be broad-spectrum, emphasizing caution and laden with reminders of stark physical limitations. Less easy to come by are simple guidelines that can help make the transition to encroaching middle age heavier on goals and lighter on gloom – a desirable stance for competitive runners of all ages.

With that in mind, keep the following dicta in mind at every training and racing turn; each is supported by the grizzled voices of experience and expertise.

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In this video Matt Fitzgerald describes the VMO Dip, an exercise that can help alleviate knee pain and develop more efficient knee cap tracking.

More Monday Minute exercise demonstrations on Competitor.com

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Top athletes and expert coaches explain how to progress your fitness without ever stepping foot outside.

“Treadmills are for wimps.”

While they may not say it outright, plenty of runner purists have thought it. It is with a bit of shame that some of us hop on the treadmill, afraid of what others may think; are we being soft for not sucking it up and heading outdoors?

Would you consider Michael Wardian, silver medalist at the 2011 100k World Championships and USATF Ultra Runner of the Year in 2008, 2009, and 2010 a wimp?

“I tend to use the treadmill like I am outside and that means I use my imagination, I pretend I am coming up to a tough section of the race and then increase the incline or speed or then I am crushing down the hill and I might speed the treadmill up,” Wardian explains.  A large number of his 120 miles per week are done on his downstairs treadmill. “We got our treadmill the day our second son Grant was born…I watch both our sons most mornings and I can still do my workouts and spend time with them.”

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In this video, we show you the standing one-arm cable row, an exercise that helps improve shoulder health and function. This is a great exercise for athletes who need to improve posture or have poor arm carry due to an old injury or previous condition.

More Monday Minute exercise demonstrations on Competitor.com

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If you want to run your best, you’ve got to do a variety of workouts.

There are eight basic types of runs that are practiced by runners of all levels everywhere. These evolved through a global trial-and-error process over many decades. They survived because they work. If you want to get the most out of the time you devote to training, you will need to learn and practice them, too. You can add all kinds of wrinkles to these formats — for example by combining two of them within a single session — but even in their most basic form, the workouts described on the following pages will help you become a better runner.

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How many times a year can you truly expect to race in peak form?

In the first installment of this series, I suggested that careful race-schedule planning is something a lot of non-elite runners do, typically to their detriment, and listed a number of factors that strongly affect how often runners can race to or close to their potential within a given year. In the next piece, I described a typical club runner’s dilemma — how to balance off the need or desire to participate in a number of Grand Prix-style races without compromising individual goals — and made a note of how the seasonal nature of the sport at the scholastic level tends to bleed into the adult road-slug ranks. Now, I’ll get into the nitty-gritty: Given only physiological concerns to consider, how many times a year can you truly expect to race in peak form?

The Numbers Game

Let’s start with four assumptions:

1.      It takes at least 10 weeks of training to prepare to race well.

2.      It takes several races to get into peak race condition.

3.      When you get race-fit, you can achieve your best times at a range of distances (e.g., 8K to 10 miles).

4.      Everyone needs a little recovery time after a series of races.

So say you train for 10 weeks, then do three races (one every two weeks) to peak for the fourth race. Then let’s say you need three weeks of down time (easy running without any hard work) to recover from this hopefully fruitful binge. This whole process therefore requires about 21 weeks. The upshot is that you can do this twice per year, presumably but not necessarily focusing on shorter races (5K to 10 miles) in one period and longer ones (20K and above) the next.

RELATED: Racing Yourself Into Shape

You could shorten the training-only portions to seven weeks and do two build-up races instead of three and therefore try to peak for three races in a year instead of two, since each cycle would take 16 weeks. But you would not likely see the same results as with the first option. On top of that, the race calendar may not admit of such an endeavor.

One more thing to consider is that it’s possible, even likely, to set personal bests at longer distances such as 20K/half marathon, 25K, 30K, and 20 miles while training for a marathon. However, setting personal bests at 5K, 8K, 10K, 12K, and 15K/10 miles in a continuous run is less likely if you’re an experienced racer. A specific block of training and build-up races is probably necessary in order to race at peak at any one of these distances. That is, you’re probably not going to hit top times every two weeks in these distances; you’ll need to pick the one that’s most important to you and set that as your fourth race and let the other three serve as strengthening efforts.

Obviously, none of this is ironclad, but if it’s good enough for Pete Pfitzinger — who helped me devise this scheme — it’s good enough for me.

Endgame

So now, you should have enough information to figure out how the lay out your training and racing year. If you’re part of a club, figure out what races you’ll run for the team and whether they fit into the scheme suggested above. Chances are you’ll be able to come close. The two-week gap between races may now fit perfectly, but the take-home message is that you should be able to get the most out of yourself twice a year and enjoy some additional racing on top of that. As it happens, even the most avid racers should be able to work within this framework, while those who enjoy long breaks for recovery and training should be satisfied too.

The post Optimizing Your Racing Frequency: What’s The Magic Number? appeared first on Competitor.com.

In this video, noted triathlon coach Tim Crowley shows us the assisted pull-up, a terrific old-school upper body strengthening exercise with a twist.

More 60-second strengthening and stretching exercises on Competitor.com

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In this video, we introduce an exercise known as the Face Pull With External Rotation. It may sound like a mouthful, but it is a simple exercise that will help to increase shoulder strength and improve posture. Adding this exercise in to your gym routine will help to make your running stride more efficient.

More 60-second strengthening and stretching exercises on Competitor.com

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In this video, Tim Crowley and friends show us the dumbbell pushup to row, a simple exercise that has a variety of benefits. The list of muscles this compound movement does NOT challenge and condition is shorter than the list of muscles it does!

More 60-second strengthening and stretching exercises on Competitor.com

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In this video we demonstrate the bird dog, an excellent exercise that helps stabilize the muscles around the hips and lower back, thus reducing the risk of injury to those areas.

More 60-second injury-prevention and strengthening videos on Competitor.com

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In this video, Sage Rountree demonstrates a yoga pose that will help improve form and flexibility. The pigeon pose will increase the range-of-motion and flexibility in your hips, allowing for a more fluid stride.

More Yoga For Runners On Competitor.com

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In this video, Sage Rountree, author of “The Athlete’s Guide To Yoga”, describes the first of three Low Lunge exercises that will open up your hips and increase your stride length.

MORE VIDEO: Yoga For Runners — Downward Facing Dog

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As marathons continue to gain popularity, so to do ultramarathons. Are you ready to move up?

Stuck in a rut running marathons? Looking for a new challenge and new adventures? It might be time for you to run your first ultramarathon, a race longer than the marathon’s 26.2 miles.

Okay, so maybe you need some convincing to leave the familiar and tackle your first ultra. Here are some reasons for running an ultramarathon.

Journey into the Unknown. You may have mastered-or at least plateaued in-the marathon. Before that you ran every sub-marathon distance under the sun. You need a new challenge.  What better way to challenge yourself than by racing further than you’ve ever raced before?

Reconnect with Running. Devon Crosby-Helms, who placed 4th at the 2009 100k World Championships, offers, “A good reason to switch from marathons is because in ultras you have to think about more than just splits and ticking off the miles at a certain pace. I think it reconnects you with running in a way marathoning doesn’t.”

Make a whole new group of friends. Most folks who have tried to transition from the roads to ultramarathons have found a tightly knit, but welcoming community.  Ultrarunners are often eager to share the trail with anyone dipping his or her toe into the ultra world. Not only are these runners welcoming, they can be an invaluable resource.  Lisa Smith-Batchen, who coaches new ultrarunners, suggests to new ultrarunners, “Find a group of people that are already running on the trails so they can help you.”

Stop Sucking Car Exhaust. Most North American ultramarathons are run on trails and getting ready for one is a great excuse to get off the pavement and up into the hills. While you’re up there you might just see spectacular things. Scotty Mills, who has run ultras for more than a quarter century, notes, “The advantages of training for trail ultras over road marathons are the beauty of the trails, the shared trail time in remote areas, and the peaceful feeling of training on long runs with the mindset that you can run forever.”

Race yourself, not others. It’s easy to get caught up racing when there are 10,000 runners blasting down the course with you. The smaller fields, longer distances, and variable conditions of an ultra help shift your competition from others to yourself. Knowing that others are thinking the same way makes this transition all the easier. Plus, if it’s your first ultra, you’ll be setting a PR no matter how long it takes to finish! Finally, as Mills points out, “The training and friends you make in ultrarunning are the real payoffs; the race itself can almost be secondary in importance.”

Inspire yourself. “The mind is a very powerful thing, and it’s generally the only thing standing between you and something incredible. You can always do more than you think you can,” suggests recent ultra convert Paige Troelstrup.

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Stuck inside this winter? Improve your fitness on the treadmill with these three key workouts.

Focus on these three key workouts to improve your running this winter.

Written by: Matt Fitzgerald and Brad Culp

There’s nothing wrong with doing steady, moderate-intensity base runs on a treadmill, and in fact if you run indoors frequently over the winter, most of those runs should take this form. But you’ll also want to mix in some more interesting workouts, such as these three, if you want to become a better runner come spring.

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Tawnee Prazak

This two-part series looks at why heat and humidity affect running performance and how to acclimatize to hot conditions.

Written by: Tawnee Prazak

It’s no secret that exercising in the heat is downright hard. Throw in humidity and it gets even worse. But why? Below are five physiological reasons the body suffers when temperatures are soaring.

1) Changes in blood flow and sweating.

The human body has the ability to cool itself in hot conditions by sweating. Actually, it’s the evaporation of sweat that causes cooling, not sweating itself. (This is important with regard to humidity.)

For sweating and cooling to occur, the body must increase blood flow to the surface of the skin. Why blood? Blood is the major carrier of heat, and sweat is composed of plasma, which comes from blood. So when we sweat at high rates, we’re actually losing blood volume, not to mention electrolytes. This is why proper hydration is vital.

Increased skin blood flow is problematic for an endurance athlete because less blood is available to working muscles and vital organs such as the heart, making exercise more difficult.

2) More demand on the heart.

Ideally, during exercise we want the heart to pump out as much blood as possible in each beat so that the heart rate doesn’t skyrocket to sustain a given workload. What happens in the heat, however, is less than ideal.

With more blood at the periphery, there is less blood flowing to the heart. This decreases cardiac filling and stroke volume—the amount of blood that is pumped from the heart. To compensate, heart rate increases to sustain the workload. As a result, the relative intensity of exercise increases, more stress is placed on the heart and we max out sooner. In other words, an 8-minute pace may feel like a 6-minute pace because the heart is working that much harder.

Also, if blood volume decreases from high sweat rates (a loss of plasma) there is an increase in blood viscosity—a higher concentration of red blood cells—which puts more stress on the heart and vessels.

3) Working muscles suffer and anaerobic modes kick in.

When blood volume is split amongst competing interests during exercise in heat, the next victim is active muscle.

Muscles engaged in activity suffer because they aren’t getting as much oxygen from the blood. For endurance athletes oxygen is gold; it’s the fuel that allows us to sustain exercise for longer durations, and without it we’re forced to rely more on pain-inducing anaerobic (without oxygen) modes of producing energy.

Increased anaerobic energy production affects exercise at all intensities and causes a slew of issues including higher total energy expenditure and blood lactate accumulation. Also, carbohydrates are used for energy more than lipids (fat), and since carbohydrate fuel stores are extremely limited in the body, exhaustion is reached much sooner.

In the end, this shift from aerobic to anaerobic modes will generally result in a faster onset of muscular fatigue.

4) VO2 max decreases.

The heart is hard at work but pumping out less blood than usual; the muscles aren’t getting as much oxygen. These responses play a role in decreasing the all-important VO2 max, which is the maximum amount of oxygen that the body can take in and use to fuel working muscles. Again, for endurance athletes, the higher VO2 max, the better; it’s a marker of exercise efficiency.

Because VO2 max decreases, at any exercise intensity you’ll be working at a higher percent of VO2 max. In other words, relative stress increases at a given workload because you’re less efficient.

5) Humidity hinders cooling.

Relative humidity is the amount of water in the air compared to the theoretical maximum amount of water in the air and it directly influences sweating and cooling.

Remember that the body cools itself with the evaporation of sweat—not the sweating itself. The more humid it is, the more saturated the air becomes with water, and the harder it becomes to evaporate sweat. With less evaporation of sweat, we don’t cool as well. Plus, that sweat remains on the skin, making it seem like you’re sweating more, but you’re not—that’s the lack of evaporation.

The bottom line? As temperature increases exercise costs more energy and you’ll poop out sooner.

So those are the body’s acute responses to exercise in the heat (the problem). Stay tuned for Part 2 on chronic heat exposure and acclimatization (the solution) in the next edition of Running Hot.

***

Tawnee Prazak is a certified triathlon coach, exercise science grad student and triathlete. Find out more at www.tawneeprazak.com.

The post Running Hot: Part 1 appeared first on Competitor.com.

Sage RountreeAre you taking play seriously enough?

Are you taking play seriously enough?

Written by: Sage Rountree

Seasonality and cyclicality are engrained in our bodies, from the annual trip around the sun to the monthly cycle of the moon to the diurnal rhythm of day and night and on into smaller periods of alertness and sluggishness we experience every few hours. In each of these swings, the down periods are just as critical as the up periods. Do you have enough down in your training plan?

Rest and recovery need to be built into your training—not only in the off-season, but throughout the year. This happens on both the micro and the macro levels. Each day should have some downtime; each week should have lighter days—and probably one full rest day; each month should have a lighter week; each year should have a lighter month (or more); and across many years, there should be a lighter year for every few harder ones. Many of us push, push, push, and don’t plan for the periods when we can stop pushing.

Just as muscular imbalances lead to overuse injuries in endurance sports, life imbalances do, too. Without a positive, healthy balance of your time and energy spent on training, work, and family, you’re putting your mental and physical health at risk. Step away from the computer and go do something fun. You’re reading a training site, so you’re obviously serious about your training. Are you as serious about your downtime? If not, you’re doing yourself a serious disservice and losing the opportunity not only to have more joy in your life, but also to race better. Remember: training stresses your body and leaves it weaker; rest and recovery, where adaptation occurs, makes it stronger.

Does this sound familiar? You get up early, nail your workout, head to work, slam through nine or ten hours of tasks, hit workout number two, eat, and collapse. Where’s the rest in that routine? In the collapse? Sure, we need our nightly sleep—and probably more of it than we are getting—but we also need unstructured downtime, with a focus completely separate from the usual demands of work and training. Even in the periods when you should be relaxing, do you feel jittery, on edge? Learn how to really relax, and you’ll get more recovery from the quiet moments in your day, no matter how short they are.

It’s easy enough for me to command you to relax; the actual relaxation is the hard part. We’ll work on that in future articles. For now, seek relaxation in time spent with family (unless that’s also stressful!). Or try reading, cooking, playing with the dog—whatever brings you joy and is separate from your usual duties. Probably, this downtime is done far from electronics, especially if you’re tied to them for most of the day. Ideally, it isn’t too physical and instead gives your body a chance to coast.

Schedule a little of this downtime each day. You may need to block out time on your schedule, just as you would your workouts, but try to do something without too many structured goals. Even a few minutes of this joyful rest each day will make a big difference for your health, your personality—and, yes, your running.

# # #

Sage Rountree Runner’s World’s yoga expert, is author of The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga. In addition to teaching yoga workshops nationwide, she is an active coach with certifications from USA Triathlon and the RRCA.

The post Work/Rest Balance appeared first on Competitor.com.

Sage Rountree

A simple exercise will help you run as stably as you stand.

Written by: Sage Rountree

Most of us are pretty well balanced when we stand up. You probably don’t find it tough to adopt an even stance—what in yoga we’d call mountain pose (tadasana)—while standing still. But change one thing, and simply standing erect can get a lot tougher. Running places this demand on your body repeatedly. Can you hold yourself aligned as you move over your feet, one at a time, often on uneven terrain? When you learn to balance in a steady, upright position, you will be more efficient and your running will change for the better, especially in the later stages of a workout or race.

Finding this balance isn’t hard. You can practice it virtually anytime, no special equipment required. It starts with finding a neutral position. This position begins where your feet contact the ground. Your feet should face forward, with the second toes tracking roughly parallel to each other. (Anatomical and functional differences might encourage you adopt a slightly different position, so experiment to see what works best for you.) Hold your feet where they’d fall when you run—that’s probably about the distance of your own fist between the big toes. Your hip points, kneecaps, and feet should all line up.

Now bring your awareness to your pelvis, which in neutral is neither tilted forward nor slumped back. Your hip points and pubic bone form a triangle that should run perpendicular to the floor as you stand balanced. If you are taking a slight forward tilt in your pelvis, your lower back won’t feel great. Try dropping your tailbone toward the ground. Your core muscles are slightly engaged, particularly the deepest layer, the transversus abdominus. Your lower ribs tuck toward your spine, your shoulder blades rest low, and your neck is long with your chin slightly tucked. All along the chain, your spine runs through its normal curves.

Piece of cake, right? Complicate it. Try changing the stance by rising onto the balls of your feet. What shifts? You probably need to realign your pelvis and spine: tailbone down, belly in, chin low. Practice lifting to the balls of your feet and realigning until it becomes second nature.

Next, notice how bending your arms at the elbows affects your stance. Not much? Start to swing your arms as you do when you run, and you’ll feel your core kick in to hold you aligned. Learning how to engage these core muscles will help keep you balanced and efficient in your stride, preventing overrotation. Simply practicing holding your tall, neutral stance as you swing your arms is the first step.

Finally, try lifting one leg at a time, as when you run, and notice how this split stance affects the alignment of your pelvis and spine. Remember: tailbone down, belly in, chin low. Find your own cues that help you hold this steady line, and return to them throughout your workout. They’ll make you a more balanced runner.

***

Sage Rountree, Runner’s World’s yoga expert, is author of The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga. In addition to teaching yoga workshops nationwide, she is an active coach with certifications from USA Triathlon and the RRCA.

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Sage Rountree

One simple pose can tell you a lot about your body.

Written by: Sage Rountree

Most runners claim they have tight hamstrings. I see it all the time in the yoga classes I teach to athletes. But often, the problem is less in the hamstrings and more in the opposing muscle groups: the quadriceps and, more importantly, the hip flexors.

It’s not surprising that this should be the case. Most of us spend hours every day sitting in chairs and car seats, a position that can slacken the hamstrings and tighten the hip flexors. We then carry this position—an anterior tilt of the pelvis—with us into our sport, which can lead to all kinds of problems, from lower-back pain to hip, knee, and foot issues.

Here’s a way you can check whether there’s an imbalance in your own hips. After your next easy run, when you’re already warm and relatively loose, come onto the floor and into a lunge with your right leg forward and your left knee down, as in the photo. (Here’s a video in which I show you how to get there: http://running.competitor.com/2009/08/training/yoga-for-runners-low-lunge-part-1_4518) Your right shin should be perpendicular to the ground, so that your knee is directly above your ankle. Your hands can be on the ground on either side of your right foot, or you can rest your hands on your knee—you’ll do both as part of your self-assessment.

Collect some observational data. Where do you feel the stretch? Is it more intense in the back of the right leg (that is, in the hamstrings) or in the front of the left leg (the hip flexors)? If your hands are on the ground, you’ll be stretching your right hamstrings more; how does that change when you move your hands to your right knee, which will take more of the stretch into the left hip flexors? Is one area more noticeably tight?

Move to the other side, lunging with the left leg forward and the right knee down. How does this side compare? What’s the

The low lunge.

difference between having your hands to the ground and to the left thigh?

If you find that your hip flexors are comparatively tighter than your hamstrings, you can target them with some flexibility work. Yoga poses like this very lunge are a good place to start, but they can be intense. The nicest, most passive stretch for your hip flexors is to lie on the edge of a sofa or bed with one leg dangling off. Take your arms overhead (or behind your head, since you’re lounging) and stay for a few breaths, until you feel a pleasant release.

Imbalances around the hips can put a hitch in your stride, leading to inefficiency at best and to injury at worst. When the muscle groups around your hips are well balanced, your stride is more fluid and economical—you’re a better runner.

# # #

Sage Rountree, Runner’s World’s yoga expert, is author of The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga. In addition to teaching yoga workshops nationwide, she is an active coach with certifications from USA Triathlon and the RRCA.

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Barefoot running is all Tellman Knudson knows. Photo: Courtesy of Tellman Knudson

Think you’re into barefoot running? Not as much as this guy.

Written By John Mendelsohn

Femoral anteversion, an increased angle between the head of the femur (thigh bone) and the greater trochanter, where the femur turns downward, is why many toddlers appear bowlegged. But those who don’t sleep on their knees with their feet splayed usually grow out of it.

Little Tellman Knudson of Enfield, New Hampshire was the exception, and had attention-deficit hyperactivity disorder too, and, as a teenager, was consequently one of his classmates’ favorite objects of ridicule. But then he began to run — and run, and run, and run. He ran seven miles to school in the morning, and seven miles home at night, the latter after having practiced at length with the cross-country team. And lo, the running and running and running cured him, causing the surgeons who’d been poised to try to rectify his condition by breaking his femurs and putting them in casts, to exclaim, “Holy crap!” he remembers. “It’s a modern medical miracle!”

Now, at age 32, , with long hair and straggly beard that would have looked at home on a roadie for the 70s flute-rock group Jethro Tull, he’s trying to get the whole world to exclaim, “Holy crap!” as he attempts to run across the continent in 99 days on behalf of homeless teens, a great many of whom will presumably be able to lease luxury condos with the $100,000,000 he hopes his feat will inspire fellow altruists to cough up.

Barefoot, mind you, eschewing even sponsor Vibram’s FiveFingers® footwear in spite of its avowed ability to “deepen your connection to the earth and your surroundings.” To wear even FiveFingers, would be to deny himself the pleasure of displaying his black soles to a succession of camerapersons from local TV news programs. And don’t doubt that there’s been considerable interest from such programs, thanks in no small part to the fact that the six-person crew accompanying him includes not only a veteran of multiple Badwater Ultramarathons, a former Marine medic/pacer, and “Ben Clark, 32, [who] has been a lifelong friend to Tellman for over 20 years,” whose job it is to supervise Tellman’s ingestion of electrolytes, and to bandage his beleaguered tootsies, but three publicists, who’ve thus far persuaded Brett Keisel of the Pittsburgh Steelers to amble alongside Knudson for a couple of blocks, and Sir Richard Branson to commune with him on video.

It’s Knudson’s view that the homeless youth for whom he’s running could be tomorrow’s captains of industry. “Being street-savvy and creative solution- seekers when it comes to survival,” his Website tells us, “these youths have the sort of entrepreneurial mind synonymous with success.” Once having extricated them from “dangerous situations and risk-related behaviors,” we need only teach them “life and business skills that will foster their ingenuity.”

Knudson claims that the venture will cost him $500,000.

Knudson left Battery Park in New York City on Sept. 9, 2009 and hopes to reach the Santa Monica Pier in 99 days. Photo: Courtesy of Tellman Knudson

Once having starred on his high school cross-country team, our hero worked his way through college by selling home-made salsa from his dorm room. After studying altered states of awareness at Marlboro College, he launched a succession of businesses that flopped before coming up with the idea for an email list of one million persons who might respond to online marketing campaigns. He claims now to be a millionaire on the strength of brazenly hucksterish, overcapitalized (in the grammatical sense) Websites that virtually bellow, for instance, “Your Home Computer Is A Cash Engorged Goldmine!” How, in view of the knowledge that “T. Harv Eker gives you 3 easy ways to change your money thermostat and instantly gain a millionaire mindset so that money flows to you effortlessly,” is one supposed to resist joining List Crusade?

About 200 athletes have beaten him to the punch in running across the country, but the vast majority, of course, have worn shoes. Having started on September 9 in Manhattan, Knudson runs around 20 miles per day, appearing most of the time to be on very hot asphalt, but nonetheless hopes to reach the Santa Monica Pier within 99 days. (The Competitor.com calculator suggests that, at his current pace, it will take him about 160 days.) However many days it winds up taking him, he will, unless he suddenly asks himself, “Holy crap, what could I have been thinking?” and buys himself a bus ticket back to Vermont, eventually break the record for most miles run barefoot in a 12-month period currently held by Barefoot Rick Roeber, who thinks of himself as Glorifying Jesus, One Sole at a Time.

The Guinness Book of Records is reportedly poised to acknowledge Knudson’s as its Longest Barefoot Journey.

To follow Knudson’s entire journey visit his website:  http://runtellmanrun.com

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To check out the Dean Karnzes Silicon Valley Marathon virtual expo click here!

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