Runner's World November 2014

A pace wristband can help you achieve a time goal by indicating mile splits to target. It’s helpful and reassuring—if your race is going well. If it isn’t, it can become laughably unrealistic. This band reflects a less-than-idealistic but often true) journey to a halfmarathon finish. —Mark Remy Half-Marathon Pace Band 1 Go go go go go go. Why won’t everyone up there just GO? 2 Run faster. Not forward—sideways. Weave around people! 3 Commence sprinting to get back on track. 4 Whoa! Slow down. 5 Not that much. Speed up a bit. Build a cushion for later. 6 Good pace. Cushion growing. 7 You’ve earned a little break. Slow down. 8 Not that much. Speed back up. A little. 9 No? Cushion shrinking… 10 Do this: Run 8 seconds…

Coaches recommend avoiding these common missteps. NEW FOODS Two days before a marathon is not the time to give kimchi a try. Your body and digestive system will be dealing with enough stress; don’t introduce any new variables. CROSS-TRAINING Skip the boot camp, hot yoga, and CrossFit this week to ensure that you don’t show up at the starting line drained—or with a freshly strained muscle. OVER EXPO-SURE At the prerace expo, pick up number and packet, check that your chip works, and then get off your feet. Better to stay well rested than to drain your battery checking out compression socks, massage sticks, and organic energy bars. SIGHTSEEING Yes, you may have chosen a destination race in a cosmopolitan city, but save the leg-wearying museum visits and walking tours…

Jeff answers your questions. You can get updates on her progress in real time. The timing chip in her bib number or shoe tag will signal that she has passed checkpoints. If you sign up to track her, those updates will come to you via e-mail or text message. Find details on the race’s Web site— the service may not be free. Is there anything a spectator shouldn’t do? Don’t walk out onto the course, forcing runners to go around you. Stay on the curb, and if you must cross the street, wait until there’s a gap in runner traffic. And please, don’t say, “You’re almost there!” unless you’re standing within sight of the finish line. Fact or Fiction I can’t go to the expo unless I’m registered for the…

This recipe from Chef Ryan Scott, host of The Live Well Network’s Food Rush and owner of Mason and Market & Rye in San Francisco, proves that baking a loaf without a bread machine doesn’t need to be an all-day ordeal. Once you get the hang of this recipe, experiment with using a higher proportion of wholewheat flour, or try other wholegrain flours like spelt or Kamut. INGREDIENTS 13/4 cups warm whole milk 1 Tbsp. active dry yeast 2¼ cups whole-wheat flour 2¼ cups all-purpose flour ½ cup wheat bran, wheat flakes, or rye flakes 3 Tbsp. unsalted butter, melted and cooled 1 Tbsp. honey 1 Tbsp. molasses 1 Tbsp. salt Directions In the bowl of a stand mixer or in a large bowl, whisk together the milk and yeast…