Last week I gave you all a sneak peek on our brand new custom medal hangers we are rolling out. Today, I have an even more exciting announcement – we are giving one lucky reader a chance to win a custom hanger of their own!

Want to have a chance to win? 5 ways easy ways to enter:

1. Head over to our Facebook page and like the post

2. Check out all the styles and let us know which is your favorite.

3. Let us know which NEW feature is your favorite (see diagram above)

4. Share this post on your Facebook account, and let us know you did.

5. Follow us on Twitter @goneforaruncom

Here are a few of my favorites:

Oh, The Places You’ll Go Medal Hanger – I love the pastel color scheme (matches my bedroom decor perfectly) and the design evokes childhood memories.

Custom Race Medal Display Finish Line Female – The simplicity of the design captures the essence of a big finish line moment perfectly.

Custom Race Medal Display Run 50 – Running a marathon or half marathon in all 50 states has been on my bucket list for a few years now. I still have a long way to go, but when I do reach my goal, I know exactly how I will display all my bling!

Enter quick! Last day to enter is 5/20, and the winner will be chosen on 5/21. Each action serves as an entry. Available only to customers with a shipping address within the contiguous US.

I’m Rachel, Gone for a Run’s newest team member. I’m an avid runner and, I’m super excited to be a part of such a fabulous organization. I can’t wait to share all my latest running adventures with you all and, of course, some sneak peaks on some great new products along the way.

Ever wonder what to do with all of those medals once you cross the finish line? I know mine are sitting in a big pile on my kitchen table – not exactly the most ideal way to show off my hard earned collection.

Luckily, the Gone for a RUN team just launched three brand new collections that will definitely give my medals the attention they deserve. First, we have our custom marathon medal displays. These displays are made of stronghold steel with a customized wood panel insert, so they are definitely strong enough to hold over 20 medals. The  special feature of these displays, however, is the opportunity to really make the design your own. You can completely personalize the wood insert by choosing your color, adding your name and even adding your own race photos to selected designs.

For that really special medal (like my first full marathon medal that is sitting in its own, separate pile, on my kitchen table) Gone for a RUN has also created special race medal frames. The first set features wood frames and museum quality matting to give your special medal the attention it deserves. Some frames even have the space to display your favorite race photo or race bib to go along with the medal.

Or, for a more customized look, we created custom medal frames. These wood frames feature our preselected designs and allow you to add your own personalized message. Add in your name, race information, finish time, or a special message to someone. We even have some race specific designs and will of course be adding more as the season progresses!

It looks like I finally have a solution to my kitchen table pile-o-medals. I just need to decide on which items to buy!

Peter Berrisford is our resident athletic trainer here at Gone for a RUN. Here are his answers from your latest round of questions!

The questions below were originally posted to our Facebook Page: facebook.com/goneforarun. Want Peter to answer your own question? Simply ask yours in the comment section below or post on our Facebook page.

Britney Kalynn Wigginton: I’ve heard 5 lbs of weight loss can take off up to 30 seconds of your time, is that true?

Hi Britney,
That’s a bit of a tricky question.  In general, the lighter your weight, the less energy it will take to move your body, resulting in speedier times. However, you have to have the weight to lose. If you are already at an optimal body weight, you risk your weight dropping too low.  This can cause a myriad of health issues and will definitely have an adverse effect on your race times.  I definitely recommend consulting with a doctor before starting any weight loss program.

There are a number of different formulas out there, but a general rule of thumb is you can take 2 seconds off your pace per mile for every pound of weight you loss.  Using your example, 5 pounds will take off approximately 10 seconds per mile.  10 seconds per mile over a 5K would be about 30 seconds off your total race.  However , over a long distance race, such as a marathon, that can result in a little over 4 minutes over your race time.

Darlena Orzolek Kolpak: What’s the best way to to help knee pain caused by your IT Band?

Hi Darlena,
Running injuries can be brought on by any number of causes.  However, generally speaking, running injuries are usually the result of training errors, bio-mechanical issues, or improper footwear.  I suggest seeking out an experienced sports doctor or physical therapist to pinpoint the cause of your injuries to correct your IT band issues. Stretching and using a foam roller can dramatically help IT Band pain. Try doing these stretches the night before your run. See this Running Times link for a list of IT Band stretches:

http://runningtimes.com/Article.aspx?ArticleID=6099

Amy Weerheim Scarmon: I ran my second marathon over the weekend. I had great times up until mile 20 when my body just started to fall apart. My knees ached and it hurt to run. I ended up walking about half of the last 6 miles. I trained exactly according to my plan and fueled well. What else can I do to get through those last miles more effectively?

Hi Amy,
Almost all of us can benefit from a higher training volume.  How many miles per week did you average over the course of your marathon training cycle? What was your base mileage like going into the training cycle? A common mistake marathoners make is to put too much emphasis on the long run without having overall miles. Generally speaking, your long run should never be more than 50% of your overall weekly miles, and should ideally be around 35% of your weekly miles. Another technique to try is to consider adding a midweek long run to your training regime to help build your endurance.

Paulina Littlefield: Currently training for a half IronMan on June 30…registered for my first Marathon on January 13…how long should I take off after the HIM before I start training again?

Are you planning for your first marathon on January 2013?  Your recovery plan for the marathon also depends on your goals for the half Ironman. If you plan on racing the half Ironman hard, I suggest taking at least a week of recovery after the marathon.  After a hard race, it’s always important to let your body recover but I would recommend you stay active in the weeks after your half Ironman. Maintain the frequency but lower the intensity for a couple weeks.

Michelle Sirles Aiken: I am trying to lose weight and having a hard time finding a way to eat for energy & still lose weight. When I do a 10 mile run I am spent about mile 4 and drag the rest of the way.

In order to run efficiently and feel good during a 10 mile run you need to fuel and hydrate on your run. A general rule of thumb is workouts that last longer than 90 minutes require extra supplementation. If you are not bringing energy gel with you now, think about taking a gel packet about halfway (or at mile 4 if you notice that’s when you start dragging) and make sure to be taking fluids (water or sports drink) with you on your run.

Weight loss and distance running do not necessarily go hand in hand. In order to lose weight, you need to burn off more calories than you consume.  In order to run efficiently, you need to refuel the calories you burn off. It’s a bit of an oxymoron.

The best formula is to find out how many calories per day your body requires.  A registered dietitian can administer a breathing metabolism test, which will tell you exactly how many calories you burn at rest, and can use that to figure out exactly how many calories you need to gain, lose, or maintain your weight.  You can also use a more general calculator, such as About’s Calorie Calculator to figure out a guesstimate based on your average height/weight.

Kathleen Moon: Can you recommend a book on nutrition specifically geared towards runners?

Monique Ryan’s “Sports Nutrition for Endurance Athletes” is one of my favorites.  The book covers nutrition for all endurance athletes and has specific information for runners.

Krista Montgomery Latchford: I’m running my first full marathon this Sunday. Which do you recommend for refueling sport beans or GU? Also, how much will I need to have with me for a full marathon?

Hi Krista,
A good rule of thumb is to never try anything new on race day! What have you been fueling with during your training runs? I would stick with what you know has been working for you. Also, for future marathons, check what they will be providing on the course and try using the same product for your training runs. Good luck!

Kathleen Rogan: I’m the opposite of most people – even in my mid-40′s I’m built like a lamp post. At 5’10″ and only 125 lbs. I don’t have much surplus and I feel like it contributes to fatigue. And I’m training for a marathon, and I just can’t eat much at once so I find I need to eat meals all day long. I’m espcecially worried about race day and taking in enough calories. Any advice for the beanpoles?

Hi Kathleen,
Eating small meals throughout the day is a good thing! You should be spreading out your fuel all day rather than taking it in all at once.

Are you taking in enough carbohydrates throughout the day? That is what your body burns throughout the race and what will keep you going strong. Remember, there are more than just your traditional carbs of bread and pasta.  Fruits, leafy green vegetables, and potatoes are all considered complex carbohydrates.

Also, make sure you are taking in enough carbohydrates during your runs. Once your runs start hitting over 90 minutes, it’s time to start think about supplementation Try to taking 2-3 gels per hour with water or sport drink and see if that helps.  Don’t wait until you feel fatigued to start eating/drinking , either. If you wait until you feel like you are bonking to take in a gel, you waited too long.

Jules Fernandez: Mile 20 seems to be the “magic mile” for me. I ran a marathon two weeks ago and had severe leg cramps thus slowed me down. Still able to place 5th in my Age Group. Any tips and tricks? I also have a 50k on Memorial Day weekend, it’s on Trails …

Hi Jules,
All runners hit some sort of “wall” between miles 18-20.  However, with a proper fueling strategy, you can break through these walls. It is possible your cramps came from dehydration.  How often were you taking in water? Also, were you taking in any carbohydrates in the form of gels or chews?  If you come up with the right fueling plan, you should be able to break through the wall and finish strong.

Mary Taylor Grieder: I’m training for an ultra-marathon and have a strong aversion to gels…what are the best whole food replacements to use for training? I’ve heard that some runners use honey packets, pretzels, etc. I’m looking for something that will cover the whole spectrum of what I will need to go the distance, thanks!

Hi Mary Taylor,
It’s completly fine if you don’t use a gel. Gel packets were invented because they are a quick and easy to give your body the fuel it needs to running strong. But really, any form of simple carbohydrates will work.  Some ideas can include food bars, pretzels, or cookies.  The key is to find what your body will tolerate. Also, make sure you follow your calorie intake with water or sports drink.

Asia Brandvold Karpuleon: I’m marathon training (4 weeks prior) and have recently upped my speed a bit. I think the faster cadence (and sometimes accidental overstriding) has caused the recent soreness in my left hip flexor, mainly during running; even after a rest day or two, it doesn’t disappear completely. How can I get rid of this problem for good?

Hi Asia,
A faster cadence shouldn’t cause any pain, but over striding can definitely be a potential problem. Go see an experienced sports doctor or a physical therapist who can help you correct your bio-mechanics.

Rick Pallante I’m going to run my first duathlon this Sat. . I have done one sprint tri, and three 5ks. I average low 8s on my runs. My average 20k bike is about 45 minutes. My first warmup du I paced my runs at 9ish. My question the first 5k. Should I do a moderate pace to save for the next two disciplines. It’s a hilly coarse also. Thanks!”

Hi Rick,
I would go out a conservative pace to keep the first run and nice and steady so you have energy for the next two legs. Once you reach the second leg, let your pace rip! Don’t forget to keep your stride short.

Rachel Szalicki Carragher: I ran Boston three weeks ago and because of the heat I ran it in 4 hours (35 minutes slower) than I usually run marathons. I am planning on running providence marathon this weekend to try and qualify for Boston next year. Is it too early to run another marathon? And if not, how much would you recommend running this week?

Hi Rachel,
Congrats on finishing a hot Boston Marathon! It was a rough day, and even the elites were slower than usual. Everyone recovers from a marathon distance differently. If you feel you are recovered from Boston and are ready to race another marathon, do very little running this week and have faith in your Boston training.

Mark Holten: I am 44 and I eat too much and need to shed 30lbs even though I run 18-21 miles a week. Should I follow a strict diet or is there a book you can reccomend that would teach me proper sports nutrition? I eat well at breakfast and lunch and ruin it at dinner and snacks every night. Help!

Hi Mark,
I recommend Monique Ryan’s “Sports Nutrition for Endurance Athletes” as sports nutrition book.

Try to eat small meals throughout the day, so you aren’t starving at night. Snacks throughout the day aren’t a bad thing as long as you are making good choices.

ShannonDan Miller: I am training for Canton, Ohio’s inaugural marathon in June this year. On my 14 and 16 mi. training runs I had severe fatigue issues-muscle pain, and had to walk most of the last 2-3 miles. I am 62 and female. I am hoping these issues are because I was only hydrating about every 4 miles and did not supplement with gel. I am considering dropping to the half marathon but really had my heart set on the full as it is the inaugural. Any suggestions?

Hi Shannon,
I would try to focus on active recovery after your long runs. Go for a short, very easy paced run, or even a walk, just to get your muscles moving again.

I would also look into a better hydration/fueling plan. Try taking a gel every 45 minutes on your long runs and follow it with sport drink or water.  If finding enough water spots on your route is an issue, look into a hydration system like a water belt or handheld.

Jeff Given: Running a HOT Half Marathon in July, Chicago Half. Any tips to be able to race at peak performance without becoming a casualty?

Hi Jeff,
Every runner has to slow down in the heat, even elite runners. Come up with a pacing plan that’s reasonable for you based on the conditions, and make sure you stick with it even in the early miles. Be sure to hydrate with both water and sport drink. Dehydration is definitely a concern when running the heat. However, hyponatremia, when the body’s sodium levels get too low, is a huge concern as well. Try taking a salt pill before the race (just make sure you try it on a long run first – after all, nothing new on race day!) and make sure you are taking in enough sport drink, gels, and chews during the race.

It also helps to acclimate your body to the heat. Make sure your training is being done in conditions similar to race day, so the heat is not a total shock to your system.

Above all, listen to your body. Running – especially racing – in the heat can be dangerous and should be taken very seriously. If you experience any dizziness, nausea and vomiting, headaches, weakness, lack of coordination, heat cramps, heavier than usual sweating accompanied by moist and cold skin, and “goose bumps” be sure to stop running, cool down and seek medical attention immediately.

Kristina Padilla: I ran my 5th half marathon this past weekend and by the end of the race my hands swelled up….what could be the cause or how can I prevent that? thanks

Hi Kristina,
Some runners experience minor hand swelling when running especially longer distances. As long as the swelling is relatively minor (i.e. your hand does not double its size) it is usually harmless and is not a sign of any underlying causes. However, I would suggest bringing this up to your doctor at your next annual checkup to make sure everything is a-ok.

Tiffany Reid Bodenhamer I have the same question as Darlena about knee pain caused from IT band issues. I’d really like to avoid the doctor. Any advice?

Hi Tiffany,
I understand your concerns about wanting to avoid a doctor. However, running injuries are usually caused by a combination of training errors, bio-mechanics, and improper footwear. Without the supervision of an experienced sports doctor or physical therapist it is impossible to get to the root of your issue. I would suggest consulting with a medical professional.

Greta Jones: 6 weeks ago I got severe pains in back of my knee after a 2 1/2 walk/jog in hills. Could not straighten my leg for about a week without intense pain. Better now, but the pain is on the outside of the knee. Can jog slowly, but whole leg feels very weak. Know any good exercises to strengthen the leg? Thanks!

Hi Greta,
I would suggest consulting with a medical professional such as an experienced sports doctor or physical therapist in order to get a proper diagnosis. Once your injury is being treated, your doctor or therapist can work with you on strengthening your leg as it relates to your specific injury.

Disclaimer:

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This past weekend, I ran the Verrazano Half Marathon in Brooklyn – a big city race with a small-town feel. The race, which was put on by NYCRUNS, only had around 300 finishers. But despite the small field, the organizers made sure there were aid stations every 2 miles, accurate timing chips and mats, and tons of post-race food (cream cheese to go with the bagels!).

The 13.1 mile race started at the very tip of Brooklyn at Shore Road Park. From one side of the promenade you had great views of Manhattan…

Yet on the other side, you had a perfect view of of the Verrazano-Narrows Bridge. This is a particularly special bridge for all runners, since it’s where the ING New York Marathon starts every year.

The course itself included a few out and back loops around the park. Although the course was absolutely flat (I think the elevation gain was literally 6 inches) we had a pretty nasty headwind during the middle miles that I found as challenging as any hill climb. I wasn’t able to meet my goal for the day, but I still finished with a smile on my face.

Since it was such a small race, there were no medals.  That just means I’ll have to do my own post-race shopping.  (hint hint: anyone want to send me our  new, fabulous 13.1 gift basket?!)

Anyone else race this weekend? Tell us!

Mother’s Day is right around the corner – have you thought about what you are getting the most important woman in your life? Luckily, we have the perfect gift ideas for any moms who are, literally, always on the run!

Brand new this year is our fabulous Runner’s Mom Canvas Gift Bag. This awesome new product is a total-no brainer for the marathon mom who has “everything.”  It features a reusable canvas bag that is filled with goodies like a magnetic desk frame, performance headband and socks, lip balm, elastic bracelet, and more.  We can even personalize the gift bag with a special someone’s name.

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Our sterling silver “marathon mom” charm on a jade necklace is the perfect way to show your support for your mother’s endeavors to go the distance.  The necklace features a .925 sterling silver charm on a rare Burmese jade strand that is hand-carved and braided for up to 50 hours per necklace.  On top of its beauty, the necklace is also functional – Burmese jade has been known to alleviate pain and promote inner energy for centuries!

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Or, for a more personalized approach, try one of our custom sterling silver pendant necklaces, like our sterling silver heart pendant. There’s room on both sides of the tag to engrave any message you would like.

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Show mom just how proud you are of all of her hard work by giving her a unique way to display all of her medals.  All of our hangers are hand sculpted from metal, like this “Race Bling” hanger that holds up to 24 metals.

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We know just how busy mothers are, and it can be a challenge to find time to squeeze in all of those training runs, especially in daylight.  Keep her safe with our LightGUIDE LED Arm LightBANDs, the brightest lights an athlete can wear.  Make sure she has some ID on her too, like our Sport ID bands, just in case.

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And when all else fails, what runner couldn’t use another tech top? We have a wide range of shirts, like our “Will Run for Wine” top, that is guaranteed to put a smile on mom’s face when getting ready for an early morning outing. Plus, our shirts are made of 100% polyester and are treated with an anti-microbial coating to her mom cool, dry, and odor-free.

Today is practically an unofficial holiday here at the Gone with a Run Headquarters with the announcement of the ING New York City Marathon’s Opening Day.  After months of waiting, hundreds of thousands of applicants can finally check their profile to see if they are IN to the nation’s arguably most famous marathon and largest block party.

Luckily, three of us on staff – myself, Ryan, and Julie, have already secured our slots through guaranteed entries.  Ryan and Julie have “lost” the lottery three times a row which makes them eligible for entry this year. I was able secure my slot by participating in New York Road Runner’s 9+1 program (run 9 of their qualifying races plus volunteer at an additional race throughout the year as a member of the club). Perks of living within an hour of New York City!

This will be my third year in a row running in the marathon, and I couldn’t be more excited.  I can’t wait to train hard and hopefully crush my personal best of 4:33.  I know some say New York is a tough course to run your best in. It’s a very large race full of lots of turns, and, of course, the soul-crushing hills of Central Park await you in the last few miles of the race.  But to me, none of that really matters. The chance to run through my favorite city with the roaring crowds makes all worth it.

And of course, we will be hard at work creating awesome new products to showcase at the race’s expo. After all, who doesn’t love a little treat to celebrate a big race?

Will you be running New York with us? Or will you choose another fall race? Tell us in the comments!

Week 4: ‘Ask Peter’ Running & Training Questions and Answers.

If you would like to ask Peter a question related to running, training, etc. simply post your question on our Facebook Page or as a comment to this post. Peter will answer you questions each Friday!

The questions below were originally posted to our Facebook Page: facebook.com/goneforarun

Question: I have an “Ask Peter” question:

Hey Peter, Andrew again. Bout 18 years ago I suffered a “green stick fracture” in a metatarsal of my left foot. During one of my runs a few weeks ago I aggravated it. It hasn’t stopped bothering me since. Not usually during runs (but at times). Leaves my foot sore the remainder of the day. I have a marathon coming up on apr 14, and will finish my taper and run it. After? How long should i take off? Have a trail to rail half on 20 May.

Answer: Hey Andrew, that’s a bummer about your foot. I would strongly recommend you see a Doctor. Go see an orthopedic who can properly diagnose what’s going on with your foot. You really don’t want something that may be a small problem developing into a big problem and potentially knocking you out of the running game for even longer than a couple weeks.

Question: Question for peter: I have achilles tendon/ankle problems. Any suggestions?

Answer: to properly answer this question I really need some more info. How long have you been running and how long have you been experiencing these problems? Did the pain come on gradually over the course of a few weeks of running or did it start all at once? Is the pain worse when running inclines or declines or the same no matter what? Achilles tendon/ankle problems can be the result of different causes.

Question: I will do my first full marathon in October. I am very self-disciplined so am confident where my training is concerned. However, I read so many conflicting recommendations on carb loading and intake during the race. How does one prevent “hitting the wall” and is there a way to make a comeback if it happens?

Answer: I would recommend you start by finding out what will be available on the course for race day and train using those fluids and gels. Products can differ and training with the same products you will be using a race day is a great way to start. As for avoiding the wall, keep in mind that it is crucial to stay ahead of dehydration and fatigue.  Too often runners do not hydrate or take in carbs early enough and frequently enough on the runs, they wait until they are feeling fatigued before taking the gels and drinking. During your race you want to start hydrating and fueling BEFORE you feel like you need to!!

Carbo-loading – be careful not to over carbo load. Eat carbs throughout the course of the previous day mixed with good sources of protein and hydrate throughout the day as well! Drink water or your sports drink of choice.

Question for Peter: I’ve started training for a half marathon this week (my 5th half). I’m contemplating quitting my gym because I’m going to be running outside mostly, and feel it’d be a waste of monthly gym fees. But, what should I do for my “stretch and strengthen” days on Mondays and Thursdays if I quit the gym? (I follow the Hal Higdon schedule) Yoga dvd? Get some free weights in my house?

Good question but I first have to ask what kind of exercises are you currently doing in the gym? I can recommend exercises that you can do at home which will be similar to what you are doing in the gym but why not keep the gym and go on Mondays and Thursdays for strength and conditioning. Cross training and proper strength training are invaluable to becoming a better runner and keeping you free from injury. Using all the tools the gym has to offer will strengthen the ligaments and muscles that help prevent injury. If you prefer to work out at home then consider getting some free weights, a mat and you may also consider something like the TRX system is a great way to get a strength workout in.

Question: After a long run, if you are sore, should you take off a day or two, or push through the soreness?

After a long run or a tough race it’s important to give your body time to properly recover. When we run long or race we are breaking down our body and our muscles, the growth and strength that result from that breakdown occur in the rest period that follows. If you feel like you want to get out and be active on your off days then hop on a bike and go for an easy ride, go for a swim or easy walk but definitely take it easy the day after a long run especially if you are unusually sore.

Question: What is a good way to prevent blisters?

Answer: First, you should really make sure you are running in properly fitted shoes! If you are developing blisters when running then that means something is moving around and rubbing. Once you have the right shoes then focus on your socks. Some people like thin socks but thin socks may not be the best to prevent blisters. I would recommend trying some different socks, maybe some that are thicker then you are currently using and see if that helps. You can always try to use bandaids or a product like 2^nd skin also.

Question: When temp goes over 70 degrees- how much should you anticipate your pace to slow in a marathon (have run 2 previous marathons in cooler weather)

Answer: If you have been training in cooler weather and then run a marathon in warmer weather you can probably expect to have trouble maintaining the same pace as your cooler weather training runs. As the temp rises it is very important to keep hydrated on your run and replace the lost electrolytes. You should be drinking a more frequently when running in warmer temps. It’s hard to say what your personal pace will slow by based on the temperature but your should always dress appropriately for the conditions and carry water with you if it is not provided. High humidity can also impact your run. On warm days just have fun and run but remember to hydrate and fuel frequently and be safe.

Question: During my long runs should I cut them off at 3 hrs even though I have not reached goal mileage?

Good question. The answer depends on a few things. Let me know and I can better answer your question. First, for these long runs what race distance are you training for, I would assume this is for marathon training but to be sure let me know – If you are training for a marathon or an ultra marathon it makes a difference. Also, what is your goal mileage for a 3 hour run? What is your predicted or goal race time?  – Let me know these answers, sometimes you run for distance and sometimes you run for time but I will be able to suggest what you should consider doing on your long runs with a bit more info.