Back to Back Issues Page
tips4running Quarterly, Issue # 2 - Run With A Purpose
April 13, 2009

Spring 2009

Run With A Purpose

tips4running has one focus. I want help you keep running. Whether you are a beginner, a seasoned veteran, or a former runner who is on the comeback trail, I hope the tips you find here will help you stay motivated. So, run to stay in shape. Run to get ready for your big race. Run for fun. No matter your reasons, wants to help you get out that door.

Table of Contents

Support t4r -

t4r's Newest Pages – Running Interviews.

Running Story – Run with a Purpose.

Workout – Hill Extensions.

The future of t4r – Track Pages, Videos, and Baby Number Three! ________________________________________

Support t4r

tips4running is almost six months old. I keep adding content, but I still have more ideas than time. The work is sometimes discouraging because I don’t receive much feedback, but I have been getting many more visitors recently. Keep me on track by supporting t4r.

You can help t4r by doing what you would normally do, use my site. Information sites like tips4running make money if you click on a link either through Google Ads, or with the stores I am affiliated with. I am currently affiliated with because you can compare prices on almost any item you'd ever want to buy. Also, I use to decorate the site with great running pictures. You can also look at my running book recommendations from Barnes &

So please compare prices of running shoes or clothes, check out the pictures or books, and check any Google Ads that interest you through my site. An informational site like t4r makes money when you look at these ads. Eventually, I hope to generate enough money to add videos, have t4r apparal for sale, and much more to tips4running.

My brother always used this saying, “If you can’t be an athlete, be an athletic supporter.” He just wanted to say the words athletic supporter (you know – a jock strap). I bet that joke didn’t go over too well. Anyways, thanks for your continued support ;)

tips4running Newest Pages - Running Interviews

The section most recently added to t4r is Running Interviews. I want to cover as many aspects of the running experience as I can with the people I talk too. Running involves buying shoes, running for a coach in either high school or college, storing your runs on a running log, understanding how elite runners train, and much more. I have contacted many people in the running world, and these are the interviews I have conducted so far.

1. Chris Derrick - Freshman distance runner for Stanford University. The 2007-2008 Gatorade HS Cross Country Runner of the Year. Three Time Division 1 NCAA All-American in his Freshman year at Stanford.

2. Marius Bakken - A two time Olympian for his native country of Norway. His PR in the 5000 is an incredible 13:06. The creator and manager of two fantastic websites - The Running Shoe Wizard, and Marius Bakken's Marathon Training Schedule.

3. Jessica Hoepner – Co-Owner along with her husband Trae of a fantastic Running Specialty Store, Performance Running Outfitters. I bought my last pair of training running shoes here and loved their service and the shoes they had available.

4. Mike Mulrooney – A high school Track and Cross Country Coach and a Wisconsin Cross Country Coaches Association Hall of Fame member. His CC teams have won state twice, and placed second five times in the last 20 years.

5. Eric Yee – Creator, Owner, and Manager of the online running log, RunningAHEAD. I use this running log to store my runs, map my routes, and analyze my workouts. I suggest you do too.

6. John Zupanc – UW-Oshkosh Track and Cross Country Head Coach. Recently his Indoor Track team won the Division three NCAA championships. He also is an accomplished marathon runner.

Running Story - Running With A Purpose

*Before you start this story, you should know that I use the t4r ezine to be more descriptive. On the website, I attempt to be quick and concise. Here, I can elaborate on my running experiences. I hope you don’t mind*

One of the byproducts of being in shape is that you can actually get somewhere. Occasionally, I have no other choice but to run. Let me explain.

Last summer, my family of four was out shopping around lunch time. When we returned to the van, I noticed the keys were still in the ignition. Of course the doors were locked, so we were stranded. Luckily, this happened in my hometown, so we weren’t that far from our house. My wife took our son and daughter across the street to McDonalds. I decided to run home to get another set of keys.

I guess I could have called for a cab, but what is the point of being in shape if you can’t run when you really need to run. I figured I could save us some money, and have a little adventure.

As the crow flies, our house was only about two miles away. If you take the roads though, it was over four miles to get there. I had running shoes on, but I was wearing some khaki shorts and a button down shirt. Not exactly a running outfit, but it would suffice.

Off I went, and I opted to run the shorter route. Part because I it would take less time, and part because I like the show, Man vs. Wild.

After about one mile of running I reached the point where I had to do some trail blazing. The only thing separating me from my neighborhood was a one mile obstacle course. Standing in my way was someone’s yard, a thick section of wetlands, a patch of trees, and a large farm field.

I stood on the sidewalk in front of the house I had to cut through to get to the wetlands. I didn’t see anyone watching me. It was quite exhilarating because I felt like a naughty teenager again. Quickly, I bolted through the yard, between some bushes, and into the tall grass. That’s when I realized it would be tougher than I thought to get home.

The wetlands were thick and well, quite wet. My foot sunk in about six inches every step I took. My running shoes were laced on tight, so I wasn’t worried about losing one. On the other hand, my socks and shoes were soaked after only a few steps. The tall swamp grass was painful too. My bare legs were getting scraped and scratched up by the grass blades as I trudged through the wilderness.

In the middle of this bog was a small stream. I leaped across it with ease but landed awkwardly in the grass and actually stumbled to my knees. Mud, grass, and cat tails clung to my legs and shorts. I stood up and continued to plow through the quagmire.

After about five minutes of battling the spongy ground and tall grass, I reached dryer land. The start of the firm ground must have been the property line for the farm because I had to crawl under a rusty, old barbwire fence. Of course, as I went through, my shoelace caught on the wire. Luckily, I was able to shake my foot and come free.

I stood at the corner of the farm fields. Before I could run between the crops, I had to cross an extremely thick line of brush. With my forearms out in front of my face like a boxer, I pushed past the brambles and into the corn.

Triumphantly I hollered, “Freedom,” after I broke away from the swamp and bushes. A small path was visible between the corn taller than my head and the brush I just pushed through. I ran quickly on the narrow path and spotted a clearing ahead where a large soybean field was planted.

When I broke out into the soybean field, it was like I was on the African Plains. Wildlife surrounded me. I saw a large group of turkeys in the clearing, and a flock of geese was flying overhead. Only 50 yards away was a large deer. As I ran through the field, the doe bounded away from me gracefully. This is so cool I thought to myself.

The tree line that separates my neighborhood from the farm field was fast approaching. I was tired, itchy and soggy, but still very pleased with myself. I looked down at my clothes. Mud covered my shoes, my shorts were soaked, and my shirt had burrs and cat tail fuzz all over it. I stormed through the trees and my feet raced on the hard pavement. Luckily no neighbors were outside when I crossed into civilization again. My house was only one block away.

I arrived at my house without anyone seeing me, I think. I punched in the combination to the garage, opened it up, and closed the garage. My wife wouldn’t be pleased if I tracked any of the mud and grass into the house, so I stripped off my filthy clothing and went inside. I immediately rinsed off in the shower, dried myself off, threw on some new clothes, and I was ready to save my family.

Aside from the itchy legs, I was feeling great. I made sure I had the spare keys for the van, jumped into the car, and I drove off to McDonalds. My kids weren’t even done eating when I arrived to pick them up. I rewarded myself with an ice cream cone for a job well done.

Running Workout – Hill Extensions

What exactly is a Hill Extension? It’s where you find a hill that has a plateau on the top for your workout. Most hill running workouts revolve around charging up a hill and then jogging back down. Hill Extensions have you run up the hill steady, and when you reach the top, you pick up the pace for an extended period of time.

For all the effort you put into charging up a hill in a race, you don’t get much time improvement in return. You are much better off sustaining your effort up a hill than wasting it blasting up it. This workout trains your body and mind to pick up the pace after you crest a hill.

First, find a hill that is between 1/8 to 1/4 of a mile and flattens out for at least 100 meters on the top. Next, start running!

Before you run up the hill, warm up with a ½ mile to 1 mile jog to the base of the hill. Stop and stretch at the bottom of the hill. After you are done stretching, do four to six strides to get your legs loose and ready.

Begin the workout by starting the hill climb. Remember to keep your effort smooth and in control going up the hill. Don’t charge up it. When you reach the top of the hill, stretch out your stride length. This should help you to pick up the pace. After about 100 meters of quicker running, turn around and jog back to the base of the hill.

You can decide how many hills you want to run based on your fitness level. Make sure that it is a continuous run to get the most out of it. Don’t stop after each hill. Go up, extend the hill, and keep on jogging all the way back to the start. Then start again! For my cross country team, the beginners run for a total of 15-20 minutes of hills, and the varsity runners will run between 25-30 minutes of hills.

At the end of the hill workout, make sure you cool down for five to ten minutes. Stretch out, and you’re done!

The purpose behind a hill extension is to teach your body to run fast even when it is fatigued. A hill will always take something out of you, no matter what speed you are going up it. In a race though, the runners that charge up the hill have to recover when they reach the top. If you stay steady on the uphill, they will pass you there, but you will catch right back up to them after the top and probably blow right by your competition.

This strategy is something that I was taught in high school. The Wisconsin State Cross Country Meet is held at a very hilly course in Wisconsin Rapids. Many of the runners go out very hard, charge the uphills, and have absolutely nothing left in the last mile.

Our team, on the other hand was ready for the hills and we abuse the other runners who wasted their energy too quickly. Running the Hill Extension workout really worked for us, and it can for you too.

The Future of t4r

1. The birth of our third child. (Due date May 2nd!)
2. Track Pages – Running the 400, 800, Mile (or 1500-1600).
3. More Running Interviews.

Work Advancing…
1. Track Pages – Running the 3000 Steeplechase, 3200, 5K and 10K
2. Running Recipes Pages– Night before a race, and Race Day Foods

Early Planning Stages (Don’t expect these for a long time)…
1. A new look and feel for the website along with a cool design for the t4r logo
2. Instructional Running Videos

Ultimate Goals…
1. Have my own t4r running gear for sale
2. A complete t4r instructional running video on track and cross country for sale
3. Train my Great Grandpa Tief into becoming the first 85 year old to run a sub six minute mile. I am kidding with this one. (He will only walk, and at the end of the walk he has a beer).

Thanks for reading. I hope you keep on visiting. Don't be afraid to Contact me to let me know what you liked or didn't like about the ezine or the website. Also, you can contact me with any good baby name suggestions. We don’t know if it is going to be a boy or a girl, and we don’t have any favorite names for either sex. AHHH!

Take care - Coach Tief

Back to Back Issues Page