Growing up in sunny California and being active in outdoor sports like running and swimming, and being young and stupid about sunscreen application, put me at high risk. Luckily, the results came back negative for melanoma, but they cut deeper and wider around the area as a precaution. It’s just a scar now; nobody ever really sees it.
But I sort of wish I could see it so that every time I think about going for a run without putting on sunscreen, it would remind me of the dangers of spending too much time in the sun without protection.

Runners and bicyclists spend countless hours outside. How good are you at protecting your skin from the sun?

Skin cancer is one of the most preventable cancers, but if not found early, can be the most deadly. May is National Skin Cancer and Melanoma Awareness Month, so it’s the perfect time to evaluate your sunscreen habits.

Deena Kastor, U.S. Olympic Bronze Medalist and an American record marathoner, says she wears a hat and clothing with a built-in sun protection factor (SPF) when she runs. And the Skin Cancer Foundation’s Communications Director, a veteran triathlete, Erin Mulvey, says that she uses a 30 or 45 sport or water-resistant formulation of sunscreen, but “You may want to use a stick formulation on your face so that it doesn’t run.”

Deena is partnering with Outrun the Sun this month to promote sun safety. Sign up for the Race in May, Outrun the Sun’s virtual race to help raise funds for skin cancer research and awareness for safe sun exposure.

But first, start by protecting yourself and your family by visiting SkinCancer.org for sun safety tips. Triathlete Erin also offers the following advice for people who are active in outdoor sports on the Skin Cancer Foundation’s website:

• Run during hours when the sun is less intense. Generally it is strongest between 10 a.m. and 4 p.m. If you train during those hours, find shady places to run.
• Put sunscreen on before your running outfit, not at the race site. This will give it time to soak in and keep you from applying it less thoroughly or forgetting it altogether because of pre-race excitement. Use an SPF 15 or higher sunscreen.
• Run in a hat and UV-blocking sunglasses. Polarized lenses help beat the glare.
• Always keep sunscreen in your race bag.
• Have a friend posted somewhere in the second half of the race to hand you a small, one-use, wipe sunscreen (or keep a small packet in your pocket), so that you can reapply it to your face, neck and arms as you run. You can do that without really breaking stride. Sunscreen starts to lose effectiveness at about the two-hour mark, or even sooner if you are sweating heavily.
• Before post-race festivities begin, reapply sunscreen, and give yourself a quick massage in the process to help relax your sore muscles.
• Post-race clothes should include a lightweight, but long-sleeved, t-shirt and sweats. Darker colors offer ideal sun protection. Or opt for special sun-protective clothing – lots of companies are making it now

No, I mean actually run them. Like with running shoes. And no car.

I did this on Monday night. I needed dishwasher detergent in a bad way. I’d already been to the store, and the one thing I forgot? Dishwasher detergent. Of course. So, instead of getting back in my car, I decided to run to the store.

I’ve run there before, so I know it’s not too far, and it was still light out. The only bad thing was that I didn’t have a good backpack for this type of thing. I decided my free 2011 Seattle Rock ‘N’ Roll Marathon bag would suffice, and I threw it on. A half-mile later, I was at the store.

Yes, people looked at me like I was weird. Yes, I stunk like I’d run 10 miles already. Yes, I realize that could be why people were looking at me. But I also burned off the glass of wine I’d had for dinner earlier, which means I can have an extra biscotti later.

Round-trip took me 15 minutes (including shopping and checkout time). Total distance was 1.43 miles. I know that it would’ve taken that long, probably longer, in the car with parking and everything. I’m sold on this running errands thing!

Have you ever done this? If you’ve never tried running errands before, challenge yourself to do it this week. You won’t regret it! Especially if you get to have dessert when you get home!

A few things I discovered on this quick run:

-I liked “running” my errands, but if I plan to do this more often, I will get a running backpack, or day pack. There are some, like this one by ASICS from Road Runner Sports, for as low as $39.99. You could even spend a little more for one of these running day packs at REI, or get one with a water bladder in it for when you decide to become an ultra runner. My free race backpack bounced all over the place and I had to hold the strings, so I couldn’t swing my arms very well.

-It’d be impossible to run to the store and do a big shopping trip. Save “running” errands for those times you need small items.

-Be prepared for staring. They’re just jealous.

-Double-up on the deodorant before you leave the house.

It’s always a little bit of an adjustment transitioning from cold- to warm-weather running for me. I quickly discover that I need to bring more water, I don’t have enough pockets for all my accessories anymore and I can’t run in the middle of the day unless I find a shady trail.

But I also have to get used to my legs and arms being free from fabric, and I have to remember to lube up with an anti-chafing lubricant, such as 2Toms, of course. And not just on my thighs. My toes get sweatier, too. I actually like to roll some SportShield between them as extra protection against blisters.

Here are a few tips for running in hot weather…in case you forgot during winter:
•    Acclimate Slowly: Running expert and Olympian Jeff Galloway recommends not doing speed sessions during the day for the first two weeks of warmer weather. Instead, he says, runners should limit mid-day running to 30 minutes to let it get used to the heat.
•    The Right Clothes: Dress as if it is 20 degrees warmer than it is. And wear moisture-wicking materials. Socks with sweat-wicking technology can even help prevent blisters.
•    Wear Sunscreen: Apply sweat-proof sunscreen about 30 minutes before you go for a run.
•    Keep Cool: Fill your water bottles half way at night and then place them in the freezer. Before your run, fill the rest of the bottle with water.

For more warm-weather tips on proper hydration, signs and symptoms of heat exhaustion, and more, go to the 2Toms Knowledge page on seasonal running safety.

And, don’t forget, to enter the 2Toms Worst Blister Challenge. If you’ve got a gnarly blister to share, enter the contest to win 6 months of 2Toms products!

I have. When I began running in 2009, I used to get the worst blisters on my feet. After my first half marathon, I had 10 blisters covering my feet and toes. Ten! I had no idea that there were anti-chafing products like 2Toms SportShield that could actually prevent, or even act as a treatment for, blisters. I thought I just had to deal.

Well, if you are dealing with blisters right now, you are actually in luck because 2Toms, the makers of anti-chafing and anti-stink products for athletes, just announced last week that it is holding its Third Annual Worst Blister Challenge! The winner gets six months of 2Toms products! No more just dealing with blisters!

To enter the contest, just take a photo of the worst blister on your feet or hands, and upload it to the contest website. Everyone who submits a photo to the contest will receive a free BlisterShield sample! Then have your friends and family vote for your blister to win!

Ready to enter? Go to the contest page and submit your photo (up through Monday, April 23, 2012). Then, starting April 24, ask your friends and family to vote for your blister photo. The blister with the most votes by May 25 wins 6 months of SportShield, ButtShield and Stink Free products from 2Toms!

Maybe I should go out and get some blisters on my feet, so I can enter…

But my hard work paid off. In fact, I took a whole minute off my 5K time in three months (and scored a second place finish in my age group!) following the Runner’s World Run Less Run Faster (RLRF) plan by Bill Pierce, Scott Murr and Ray Moss. It’s an intense plan and I really enjoyed it…to a point. Each workout is so focused that I began to feel a little burnt out as I got closer to my race, which was Saturday.

But after the 5K, I felt different. Recharged. And I’m ready to start training again. I’m planning to run the Seattle Rock ‘N’ Roll Half Marathon at the end of June. I’ve tried quite a few training plans since I began running as an adult. Here are my thoughts on the plans I’ve tried:

Hal Higdon Half Marathon Novice: I used this 12-week plan for my very first half marathon. I began running in July of 2009 and ran my first 13.1 in November finishing in about two and a half hours. I liked the plan, but I wouldn’t recommend it for beginners knowing what I know now. For beginning runners, like I was, try something that incorporates walking and running.

Hal Higdon Marathon Novice: Since I’d had success with the Hal Higdon Half Marathon Novice plan, I decided to use his 18-week marathon novice training plan for my first marathon scheduled in May 2010. First of all, I was just trying to do too much too soon in general. I think this plan was more advanced than where I was at in my fitness level at that time, and I ended up hurting myself (fracturing my shin) and not running my first 26.2. I think the thing to keep in mind is that “novice” is different than beginner. I was not able to finish this training plan.

Couch-to-5K Running Plan: After fracturing my shin, I could not run for an entire summer. In the fall, I was allowed to begin running again…gradually. I chose the Couch-to-5K to help me ease back into the run. And it was perfect for that. If you are just starting out as a runner, I would recommend beginning with this plan, which alternates walking and running, and will help to keep you from getting injured by doing too much too soon.

Jeff Galloway “To Finish” Marathon Plan: If you are a beginner who is training for a marathon, like most people, I would advise you to rethink that plan. But, let’s be honest, we’re probably not going to change your mind. So, if you are going to do it anyway, at least use something like Jeff Galloway’s marathon plan “to finish.” It is a long plan at 32 weeks, but it eases you into the mileage and keeps you at relatively low mid-week miles. There are three 20+-mile runs. I missed two of them due to life. Twenty miles was my longest run. And I finished my marathon in about four hours and 45 minutes. I used the run-walk-run method that Jeff Galloway recommends during the training and the race. I had an awesome first marathon, one that I enjoyed and will remember for the rest of my life. Note: The run-walk-run method is great, too, if you are injury-prone.

Runner’s World Run Less Run Faster 5K Training Program: If you are ready for some speed, I highly recommend this plan. I even bought the book to get all my paces. (You can get just the plan online at the link I provided.) RLRF has you running only three times a week with two other days of cross training, plus strength workouts. I liked that the RLRF book gives you actual cross training plans and a challenging strength routine. This plan is very intense. Every workout has a purpose, and will have you challenging yourself with new track workouts, speedy tempo runs and a faster-than-most pace for long runs. In the book, there are plans for beginners, as well, that are less intense. I wouldn’t recommend the other plans for beginning runners, though. I’ve been running for almost three years now and I felt that Run Less Run Faster took me just to the edge. If I wasn’t paying attention, if I didn’t know my limitations, I might’ve hurt myself. Overall, I’m very pleased with this plan and am so happy that my hard work paid off last Saturday.

Are you training for something? What plan are you using? Do you like it? What other training plans have you used?

Will you set a new PR this weekend?

I have a 5K personal best-attempt coming up on Saturday. I have been training hard using the Run Less Run Faster plan, and can tell that I’m speedier. I just hope I wake up feeling good the morning of the race and that I don’t blow it over 3.1 miles.

Here are a few 5K racing tips from the experts, as well as some I’ve learned in my time as a runner who races:

BEFORE THE RACE

Eat Right, Eat Light: Don’t eat too much, and don’t eat out one to two nights before the race. “You don’t need to carbo-load for a 5K,” says Chris Carmichael of Carmichael Training Systems in the article “Racing Mistakes to Avoid” on RunnersWorld.com. He advises eating lighter, in fact, by having smaller meals the day before. On race morning, Carmichael suggests a banana and a glass of skim milk. But you know what works best in your stomach before a run, so go with that on race morning. For me, it’s an English muffin with a little peanut butter and honey. And I stay away from dairy the day before because I know it’s harder for me to digest.

Do What You Know: Don’t try any new workouts the week of the race. It seems like a no-brainer, but even a new strength routine two days before could spell a PW (personal worst).

Drink Water Consistently: Try to drink 8 glasses of water a day all week. I, personally, struggle with this one, and what I end up doing is trying to make up for it the night before the race. Then I have to use the portable potties 16 times before the start.

Sleep Well: Try to get a good night’s sleep two nights before the race. The night before your personal best-attempt, you will likely be nervous and that can affect the quality of sleep you get. In the article “Pre-race Nervousness,” the author, triathlete Ron Saetermoe, says that not enough sleep can affect your resting heart rate, and how well your body and mind can repair themselves. So try to relax and get some rest.

RACE DAY

Pre-race Warm Up & Pacing: Carmichael, from the Runner’s World article, suggests a 15-minute warm up before a 5K. This is one I will definitely be doing. During my race in December, I did not warm up and my legs and feet were like blocks of ice and it was painful every step of the way. And, Carmichael advises, not doing something else I did in December: starting too fast. Start comfortable, then gain speed.

Mental Game: If the race isn’t going as planned, don’t drop out, says 5K record-holder Molly Huddle in the article “Racing Your Best When You’re Feeling Your Worst,” on the Running Times website. Don’t give up…unless you think you are injured or could get injured. Huddle recommends “…group therapy. Latch onto a pack of runners, even those whom you ordinarily beat.” In the same article, two-time world cross country champion and three-time Olympian Craig Virgin says try something different: “I would suggest to people to shorten your stride a little bit and try to t

I paid $3.99 per gallon to fill up my car last week. So I guess that’s why I’ve been thinking more about commuting to my part-time job by bike.

Beyond the monetary benefit, there’s the health benefit and it’s better for the environment. Besides, it’s hard core, right? Honestly, though, I’m so scared about it.

If he can do it, you can too!

How do I know a car will not hit me from behind? Do I need a rearview mirror on my mountain bike?

And how long will it take me? I know about how long 11 miles on the trail takes me, but I’m sure it takes longer on the streets, right?

Of course there’s a website with some answers! Commute by Bike has a page called “Top Ten Commuting 101 Articles,” which includes a guide on how to commute by bike, how to select a route, how to claim a lane, and many more essential tips for beginning bike commuters.

One of the articles on the site states bike commuters are better off being aggressive: “Riders who are afraid to assert themselves in traffic are a danger to themselves and other riders…As this study about traffic deaths among London cyclists found, an abundance of caution in riding is not a benefit.”

To me, it seems the most important thing I will need for bike commuting is confidence and aggression. As a car driver, I have plenty of confidence. I know when it makes sense to be aggressive and when to just let things go. But on a bike? I’m a big chicken. I can’t even get first gear to work. I need help!

Do you bike to work? What tips do you have to help a relatively new cyclist commute by bike?

Brain power can help lift anything, right?

When you are training for a race, do you remember to strengthen your mental muscle? Do you have a mantra? How do you keep your head in the game during the tough workouts or the really, really long ones?

Chrissie Wellington, a four-time World Ironman champion, wrote a great article for CNN last week on this exact topic. In the article, “Ironman champ: Train your brain, then your body,” Wellington shares that some of her success can be attributed to her mental toughness. She mentions how, despite a bad bike crash two weeks before the World Ironman Championships, she managed to win the race. She won, she says in the article, “…not on physical prowess, but on grit, willpower, determination and mental strength.”

Wellington gives some really great advice in the article. She suggests getting a mantra, keeping a bank of positive mental images, visualizing beforehand, breaking up a race into smaller segments to make it more manageable, to remember training is about learning to hurt, getting support from your family and friends, and thinking about inspirational people. She also suggests racing for a cause bigger than yourself.

I, inadvertently, used one of her tips during my first 20-miler last May, which I ran alone. I broke it into two out-and-backs: five out, five back, then five out, and five back. It helped a lot. It felt a lot more manageable that way.

Right now, I’m training for a 5K. It may be a much shorter distance, but the workouts almost feel harder than marathon training. But that’s because I’m training to run it fast, so some of the workouts on my Run Less Run Faster plan are brutal. In fact, I have some seriously painful-sounding track repeats to get through this week. And I have been slowly getting over a cold. So I’m going to use some of Wellington’s advice.

“Push your physical limits and overcome them in training sessions, so that when you race you know that you have successfully endured pain and discomfort,” Wellington says in the article under the section: “Remember that training is about learning to hurt.”

Maybe I should just make that one my mantra, too.

How do you use your brain to overcome tough training sessions or difficult races?

I know.. we are a bit late on this.

Whether you did or you didn’t, you are probably wondering what the Grammys have to do with a blog about fitness. But if you listen to music while you exercise, then you understand. Watching music awards shows can be a great way to discover new music and artists for your playlists. I’ve never really been a Bruno Mars fan, but I liked his performance of “Runaway Baby,” and can see myself running to it.

Watching the show on Sunday also reminded me of some of my favorite singers from my youth – such as Whitney Houston and the Beach Boys – and I thought, “Why not do a retro playlist?” There’s no rule I have to listen to today’s “favorites.” I could even make a country music playlist to run to! (And I did. I’ve got Alabama, the Dixie Chicks, Jason Aldean, the Zac Brown Band and even Alan Jackson on there.)

Don’t get me wrong, I like working out to LMFAO , but I think I could really get on board with some Tom Petty every once in a while, too. The tricky thing about making a playlist, especially if you plan to run to it, is choosing songs that mesh well with your pace.

For this, I turn to the website jog.fm. The site features tons of songs and can match them to your pace. For example, if I’ve got a tempo run on tap, I need something closer to an 8:13 pace. So I just enter that time into the search, and jog.fm brings up the songs closest to it. You can also see the song’s Beats per Minute (BPM), which is especially helpful if you train using a heart rate monitor. Plus, the website allows you to preview the song or buy it. You can even narrow your search by genre or search for a specific song.

Where do you find new songs for your playlists? What are your favorite songs to exercise to? Did you discover any new songs by watching the Grammys?

On Saturday, groups of runners and walkers across the country (and beyond) will reflect the light in a race. It’s a virtual race to honor Montana mother, wife, teacher and runner Sherry Arnold, who went out for an early morning run and never came home. Two men have been arrested in her disappearance, but her body has not been found.
What happened to Sherry is one of my worst nightmares. I didn’t know her, but I think about Sherry and her family often when I run now. As a blogger, I do know Sherry’s cousin. Well, not really, but through the blog-world, I do.

Sherry’s cousin Beth Risdon is the author of the blog Shut Up and Run. She is holding the virtual race and has set up an account to collect funds for Sherry’s children.

Anyone anywhere can participate in the virtual race – runners, walkers, cyclists – just go to this post, print out and pin on a “race bib,” and get moving on Saturday morning at 10 a.m. C.S.T. (But it doesn’t really have to be at that exact time…or even on that day. That’s the beauty of a virtual race.)

A group of my running buddies in the Seattle area are planning to meet up in a special location to run for Sherry. I hope Beth’s virtual race helps bring some small comfort, some light, to Sherry Arnold’s family – knowing so many people will be thinking about her on Saturday morning.

Have you ever raced in honor of someone before?