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tips4running Quarterly, Issue # 4 - Tower Run
November 17, 2009

Fall 2009

The Tower Run

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 – Track Running and Training for a Marathon.

Running Story – Running into Deer.

Workout – The Tower Run.

The future of t4r – Running Recipes

Support t4r

Support t4r

tips4running was one year old on November 8th! I keep adding content, but I still have more ideas than time. The site now gets over 200 visitors daily. In December of 2008, I was only getting about five visitors a day. 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 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 Discount Running Apparel. I compiled all the best ads in one place on my site.

So please compare prices of running shoes or clothes, check out the pictures, and see if any ads interest you on 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

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 - Track Races and Marathon Running

The section most recently added to t4r is Running Track and Marathon Training. If you compete on the high school or collegiate level, there are tips for races from the 400 meter dash up to the 5K. As for the Marathon, the page lists some tips that can help you get to the starting line healthy and ready to run a great race

1. The 400 meter dash. Basically, you need to run with intelligence the first 200 meters, and guts for the rest!

2. The 800 meter run or 1/2 mile is difficult for both distance runners and sprinters. You need speed and some endurance to get you through. Go out to hard, and you'll have nothing left. Go out to easy, and you'll be out of hte race.

3. The 1 mile. This is the glamour race of track. A perfect mix of speed and endurance. It was made famous by Roger Bannister breaking the 4 minute barrier, and remains a favorite spectator event today

4. The 3K or for high school the 3200. This is the longest event in high school track. To run it well, you have to have some endurance.

5. The 3000 Meter Steeplechase. At one time it was my favorite event in Track to run. That was until I hit a couple barriers with my knee. Ouch! Learn what to do so you survive in this race.

6. The 5K. Probably the most widely run road race distance their is. Learn how to run it fast on the track or on the roads.

7. Training for a Marathon? I created this section to help promote an amazing training plan. An Olympic runner named Marius Bakken created it for a friend who asked for training help. His friend ran so fast, Marius decided to make this for sale for all runners. If you are serious about running a marathon, there isn't a better plan out there.

Running Story - Running Into Deer

*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*

I hate the treadmill. I absolutely loathe running and going nowhere. You miss a lot of opportunities to see some cool and or strange things by staying inside. By running outside, you get a chance to run into nature. When I say run into nature, I mean like run and see some pretty cool things (animals, scenery, etc...) Here are three of my favorite run ins.

Lately, I have been getting up quite early to fit a run in. I love spending time with my family (three kids under four years old plus my awesome wife). I order to be there more often, I run before I head off to work so I don't have to leave them again in the afternoon.

One morning, I stepped out of my front door, and standing right in the middle of our quiet road was a deer. It was a large doe, and she looked at me like I was interrupting here morning stroll. She stopped and gave me quite the stare down. Now, I really didn't know what to do because I wanted to run down the road and she was standing in the way. I definitely didn't want to get kicked or bitten by some rabid deer, so I did the only thing I could think of. I said, "Hi." The doe just stared. "Um, I kinda want to go that way," I continued as I pointed past her. She must have understood me on some level because she put her head down and sauntered out of the road. She didn't even wave her white tail in fear. Once the deer was in the field across the street, I started my run.

Here's another tale with a deer. My JV girls and I were running together on a beautiful trail through the woods. We had been jogging for a bit at a fairly steady clip, so no one was chatting. I spotted a small deer on the side of the trail. The deer must have only been 20 feet away from us. I pointed and quietly said, "look a deer."

Now, here I was thinking that the girls would calmly react and say quietly, "cool Coach Tief," or something like that. Oh no. They screamed!!! The deer froze for a moment, then bolted deeper into the woods.

My heart was pounding afterwards. I asked, "Why did you scream like that? It was just a deer, not a bear." They said it scared them. Apparently so.

Running Workout – The Tower Run

I'll tell you right away that some of you won't be lucky enough to do this workout. I live in Southeastern Wisconsin by a beautiful state park. At this park (and a couple others in the surrounding area) there is a large observation tower. They are free to anyone who wants to walk up and take in the magnificent fall scenery.

They say fall is the time where every tree turns into a flower. The colors here in Wisconsin are simply stunning. From the tower you can see burning red maples trees, towering yellow oaks, and dark evergreens.

The workout is quite simple. The first half is much tougher than the second. Adjust the start point depending upon your fitness level. I start my run about three miles from the tower. It is relatively flat until about 1 1/2 miles away from the base of the tower. Then the hills start rising up. By the time I reach the base, I am pretty wiped. I still jog up the steps to get in a great workout, but take a long break once I reach the top of the tower. If running up didn't take my breath away, the view surely will.

Take as much rest as you want as you take in the scenery. Go down the steps slowly as you probably will be a bit tight from all the hard work. Stretch out when you reach the bottom of the tower. When you feel good and loose, take it easy down the hills back to your starting point.

That is it. The Tower Run. Search your area for something like this, or take a vacation to Wisconsin in the fall. The colors seem to be best in early October. Nothing's better than a good workout in the crisp autumn air.

The Future of t4r

1. The Track Pages – Running the 10k.
2. Weight loss programs.

Work Advancing…
1. Running Recipes Pages– Night before a race, and Race Day Foods.
2. Trail Running

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. A Beginner Running 5k guide written by yours truly.

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. Power Running - Train the mind so the body can run through walls. (Just kidding with this one.).
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.

Take care - Coach Tief
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