We meant to get an early start but by 7:30 I was still gathering my running gear. As I clumsily pawed through the cupboard for my handheld water bottle Angie said, “Here, you might want to open this birthday gift now.”

“Ok” I said, never objecting to birthday gifts when they present themselves. When I tore away the tissue paper what did my eyes behold? A Nathan HPL #020 Hydration Vest. Hot diggity!

The Specs
The ultimate trail and ultra running hydration vest. Its 3-way Propulsion Harness minimizes bounce, while its superior construction reduces chafing and won’t damage technical apparel. (That’s what the packaging says so it must be true).

This vest holds a 2 liter slideseal bladder with bite tube; is lightweight, breathable, adjustable, and equipped with duel front power stretch mesh pockets. Iron Man can shoot rockets from his hands but can he hydrate with this much ease? I think not.

My First Run with the Nathan
I put it to the test on my 10 mile birthday run and here is what I think. There are dozens of good hydration vests out there (I’ve only tested one). So this is not meant to be an endorsement of Nathan over other brands and models.

A hydration vest feels a little awkward at first if you have never worn one. It rides high on your torso unlike a school backpack. Imagine wearing a tiny weighted vest. They are designed to be lightweight and balanced. You should feel very minimal bouncing. In fact, you shouldn’t even notice that it’s there.

The Nathan #020 lives up to these criteria. I like it. We will have a happy life together. If you are thinking of buying a hydration vest consider these four simple suggestions:

Should You Get a Vest?

• Get one if you plan on running long distances. Angie uses hers for runs of 10 miles or more especially on hot days. Carrying handheld bottles gets kinda old. Two liters of water can last you 2-3 hours.
• If you get one, get one made for running. They have all kinds of features designed with the runner in mind.
• Start with a lower priced model like the Nathan to see how you like running with a vest.
• I tried to think of another suggestion but was drawing a blank.

I am just scratching the surface on the topic of hydration vests. The model I have costs $58.55 on Amazonthat’s my affiliate link (wink wink). There are vests that cost up to $200 . And some that are designed by ultra marathon icons like the Ultimate Direction Signature Series Scott Jurek Ultra Vest. But let’s not get too carried away.

Run Farther Young Man
Thanks to my hydration vest I am a freer man –able to run untethered into the wild. I can run as long as my legs and my 2 liters can last. Getting a drink is as easy as inserting a rubber tube into my mouth. Like beer drinking hats in the 1980s, life has just got a lot simpler. Thank you. Thank you.

We drove 1.5 hours toward Ste. Genevieve, MO to Hawn State Park. This is a beautiful hilly area that is currently in full bloom with all kinds of vegetation (as my allergies quickly noted). Trevor is a natural trail runner. He seems to glide effortlessly over all kinds of obstacles, calmly picking ticks off me at our rest stops. Trail running and I have a love/hate relationship. Given my lack of natural coordination my brain feels overworked trying to plan one step ahead (literally). I end up feeling like I have two left feet and am not able to “lose” myself in the natural beauty and solitude.

Cranking My Knee
I will offer one example of my awkwardness and poor judgment before I give you the long awaited Flourless Chocolate Cake recipe. Instead of carefully crossing a small muddy creek bed about 2 miles into our 10 mile loop I decide to leap the gap like Trevor has just done. This turned out to not only be ungraceful but also hazardous to my knees. Instead of bouncing across like I’d envisioned I ended up landing on the slanted sandy ground with my left leg locked in a straight position. This caused my leg to hyperextend and the knee to get momentarily thrown out of joint. I usually manage to hold my composure in these situations while thinking, “Ow, ouch. That was so dumb! Ow, ow. I’m never going to be able to get up or bear weight on this leg again.” Fortunately my worst case scenario thinking didn’t come true. After getting on solid and level ground I found that bearing weight wasn’t that bad and running was still in the cards. For the rest of the run I had to be very careful of how I landed on my left leg and we were able to successfully finished the awesome trail run. After carefully checking for ticks (three for each of us) we headed into town and found a great little café for lunch.

After arriving home I made my famous (in our family) Flourless Chocolate Cake for the birthday dinner. Here is the recipe for all of you who’ve suffered through this blog post until now.

The Flourless Chocolate Cake

Warning: this cake is decadent. Nutritional value is yet to be determined.

Ingredients:

• 1 lb semi-sweet chocolate (I’ve also used semi-sweet chocolate chips with good success- higher quality chocolate yields tastier results)
• 1 cup unsalted butter (this cake is definitely not low fat but it’s worth every single calorie )
• ¼ c. coffee liquor (I usually substitute ¼ c. strong brewed coffee)
• 1 tsp vanilla
• 7 large eggs (at room temperature)
• 1 c. sugar (I like using raw cane sugar)
• Powdered sugar (optional)

Directions:

1. Preheat oven to 350 degrees. Butter a 9 inch spring-form pan. Line bottom of the pan with parchment or wax paper (I trace the bottom of the pan on wax paper and then cut out the right amount before pressing it into the base of the pan).
2. Stir chocolate, butter, coffee liquor, and vanilla in medium saucepan over low heat until smooth. Cool to lukewarm.
3. Use electric mixer to beat eggs and sugar in large bowl until thick and pale (about 6 minutes). Fold chocolate mixture into egg mixture and mix gently.
4. Place spring-form pan on baking sheet and pour batter into pan. Bake until tester comes out with crumbs attached (approximately 55 minutes). Let cake stand for 1 hour on cooling rack. Press cake down in pan until it is compacted evenly. Loosen around the end with a knife and invert on cake platter. Remove wax paper from top of cake (this is an important step- once I tried to serve it to a friend with the wax paper intact). Sprinkle top with powdered sugar if desired when cake is cool. Enjoy this rich, fudgy delight!

The town has around 100,000 people and is a 25 minute drive from Kansas City. This race is in its 12th year and is a well-organized small marathon. You’d think that KS would be flat, but this area certainly has plenty of hills.

The Race Expo

The expo was located on the grounds of the Garmin headquarters (an eight story building). The expo was rather small and because the weather was fairly cool it didn’t seem like people were hanging around to browse. Packet pickup was quick and easy. Each runner received a cotton “OZ” themed shirt that Trevor has deemed “un-manly.” Only marathon finishers received the much nicer short sleeved tech shirt. The Oz theme carried over to the medals too. In 2012 they had a scarecrow medal and this year was Tin Man.

From right to left: Desi Davila, Josh Cox, Scott Jurek, and some dude who works at Garmin

The Course

The marathon started at 7am on Saturday. Parking and getting to the starting line area was easy and there were plenty of port-a-pots to use and the lines were fairly short (always a plus). It was a chilly morning (around 34 degrees) and a little windy. At the starting line they had a hot air balloon from which the race director was doing some announcing. They also held a moment of silence for the victims of the Boston bombing. Many people wore yellow/blue in honor of Boston or a sign saying they were running in honor of Boston.

There were approximately 1,700 runners between the half (1,000) and full marathon (700 participants). The course split off at approximately 3 miles. It wasn’t totally closed but had excellent traffic control at all intersections. The police did a great job of providing a safe course and there were plenty of volunteers.

The first half went along roads and neighborhoods and was pretty hilly. The second half was an out and back along a paved trail through a wooded area. The last mile went back on the road to end up at Garmin headquarters and the finish line.

• The overall winner was Matthew Seifert, 26, with a finishing time of 2:42:44. 2012 winner Daniel McDowell, 28, returned and finished second in 2:48:56. Michael Keenan, 27, shaved six minutes from his 2012 time when he finished 14th overall, to claim third in 2:57:07.
• Nicole Jarvis, 36, successfully defended her title in the women’s race as she finished in 3:07:24 – five minutes ahead of her 2012 pace. Jenn Forkenbrock, 37, was second in 3:12:10. Kerri Nelson, 23, took third in 3:28:29.

The Finish Line

They announced every runner’s name who crossed the finish line. It always seems rather dreamlike to hear my name and I often think “did I just imagine that?” My finishing time was 3:51:14. At the finish line I got my chip cut off my shoe, a bottle of water, a medal put around my neck, and a Mylar blanket (which came in handy).

The post-race food was rather randomly spaced out —yogurt and bananas in one location and chicken sandwiches in another (the hot food tasted great). It was not readily apparent where you got your finishers shirt so I had to ask at the food areas. Low and behold it was over at race results. I told them my bib number and got my shirt and time results printout. With mylar blanket, water, chicken sandwich, shirt, and printout in tow I wandered over to the area I had arranged to meet Trevor. Wouldn’t it be nice if you got a bag to carry all the stuff you get after a race?

Also Mentioned in this Episode

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Runner skirt reviews

Here is my 50 State Map
Completed states are in red. As you can see I still have a ways to go!

I know I’m way behind the running skirt bandwagon but I have been admiring how cute they are and have been influenced by women who say they’ll never go back to shorts. After my recent shorts angst I decided to test out some running skirts.

Late one night I sat at my computer reading reviews of dozens of running skirts. I knew the “perfect” skirt would have to be one to accommodate my large thighs and be on the longer side of the spectrum so that my confidence level didn’t take a total nose dive.

I ended up ordering four running skirts and evaluated them on fit, appearance, undershorts, storage (pockets), and price on a scale of 0-5 (zero being horrible and five being excellent).

Running Skirt Ratings and Reviews

*Note, this page contains affiliate links. If you buy a skirt using one of these links we will get a commission.

Lulemon Pace Setter Skirt Tall: Overall evaluation 4/5

I first tested this skirt during the Garmin Marathon. I broke the cardinal rule of not wearing anything new on race day, but I figure after 15 marathons I have the right to break a few rules.

• Fit: This skirt has a universally flattering fit. The waistband is thick and comfortable with a drawstring for adjustability. The fabric is lightweight, moisture wicking and cool and there was no chaffing. The fit is good but you may want to order a size down. 5/5
• Appearance: Let me just say that this skirt is cute, cute, cute. I love the ruffles in the back and the pleating gives you extra room to move. I bought this skirt in black even though it comes in a large variety of colors. The front length is 13.25 inches and it’s a little longer in the back at 14.25 inches. I ordered the tall version of the Pace Setter Skirt for the longer length. It also comes in a shorter length (12.25 front and 13.25 back). 5/5
• Undershorts: The built in shorts are approximately 4 inches in length and have a sticky elastic on the hem to keep them in place. In reality, the shorts rolled up in the first mile and I gave up on tugging them down. Once I resigned myself to the fact that they would just have to stay rolled up it didn’t bother me anymore. 2/5
• Storage: This skirt could improve its storage capabilities. It had one secure zipper pocket on the back waistband and two inner gel pockets. I ended up wearing my SPI belt so that I could fit all my marathon fuel comfortably. 4/5
• Price: At $58 this is a moderately priced skirt. This company makes quality clothing so I think it will hold up well for the price. 4/5

Moving Comfort Momentum Skort- Overall evaluation: 4.2/5
I tested this skirt on some shorter to medium length runs of 5-8 miles.

• Fit: This is a comfortable skirt that runs true to size. It has a 2 inch wide waistband that sits lower on the hips. The fabric is a tight knit mesh and wicks well. It provides good freedom of movement. The skirt does ride up a little while running. 4/5
• Appearance: I ordered the black and white urban stripe. This skirt has a cute sporty look and a 14.5 inch length. 4/5
• Undershorts: The undershorts have a 5 inch length and have a inner gripper elastic to hold them in place. The shorts are snug and actually stay in place. The crotch has a double layer liner and there was no chaffing or binding. 5/5
• Storage: This skirt has good storage capacity with two leg stash pockets on the undershorts and two mesh pockets on the sides of the skirt. I haven’t tested anything more than gels in these pockets so I don’t know how secure they would be for keys or a room card. 4/5
• Price: At $50 this skirt is moderately priced. 4/5

Sugoi Verve Long Skirt- Overall evaluation: 4.2/5
I tested this skirt on some runs of 5-7 miles in length.

• Fit: This skirt is very lightweight and cool with a wide comfortable waistband. It didn’t get heavy or cumbersome even in the rain. The skirt’s slight flare allows for ease of movement. The front rode up a little in the wind but the back stayed down very well. I ordered a medium and it seemed true to size. 5/5
• Appearance: This skirt has a longer length of 16 inches and is very attractive (at first glance you might not know it was a running skirt). It has a small flower design on the lower right side and is slightly flared with scalloped side slits. 5/5
• Undershorts: The undershorts are made of a moisture wicking fabric with a boxer brief cut of approximately 4 inches in length. They are comfortable and stay in place. 5/5
• Storage: The storage in this skirt is its weak link. There is only one pocket which would fit 1-2 gels. 2/5
• Price: At $50 this is a moderately priced skirt. 4/5

Pearl Izumi Ultra Skirt- Overall evaluation: 3.2/5
I tested this skirt on some shorter to medium length runs.

• Fit: The Pearl Izumi Ultra Skirt is made of a comfortable Transfer Dry fabric that is lightweight and dries quickly. The fabric is so lightweight that the skirt flies up a little during running. The seams are comfortable and the waistband has a drawstring for optimum fit. 4/5
• Appearance: This skirt has a different appearance. The seam doesn’t lay flat where it attaches the skirt to the undershorts giving it a slightly bunched appearance. The front length is 12 inches and the back is 15 inches. 2/5
• Undershorts: The undershorts are a full coverage brief with crotch lining. The shorts rode up slightly creating a mild wedgie effect which was slightly annoying. 3/5
• Storage: This skirt is awesome when it comes to storage. It has a patented Gel Flask Pocketing System with one large zippered back pocket and two small side slash pockets. This is one skirt that could handle my marathon fuels. 5/5
• Price: At $70 this is a higher priced skirt. 2/5

I will definitely be wearing running skirts more for marathons. I don’t know if I’ll retire my trusty Race Ready shorts completely, but some of these skirts have given them a run for their money. I’d encourage you to read various reviews before you invest in a skirt so that you get the best one for your body type.

Happy running!

This is a special tribute to the 2013 Boston Marathon. In this episode we read emails from people within the MTA community who were at the Boston Marathon, and speak to our friend Angela Coloumbe who was volunteering near the finish line.

Glued to our laptops, Angie and I watched the live streaming of this year’s Boston Marathon until the elite runners crossed the finish line. We have truly grown to love these running icons (especially Kara Goucher and Shalane Flanagan) and every year we cross our fingers hoping an American will win. No offense to my non-American friends . . . it’s a rooting for the home team sort of thing. The last American to win Boston was Greg Meyer in 1983.

You gotta take your hat off to both Lelisa Desisa Benti, who has only ran one other marathon before winning Boston, and Rita Jeptoo who won in 2006, took 7 years off to become a mother, then returned to win it this year!

In case you didn’t see this yet:

Men’s Results

1. Lelisa Desisa, ETH 2:10:22
2. Micah Kogo, KEN 2:10:27
3. Gebregziabher Gebremariam, ETH 2:10:28
4. Jason Hartmann, USA 2:12:12
5. Wesley Korir, KEN 2:12:30
6. Markos Geneti, ETH 2:12:44
7. Dickson Chumba, KEN 2:14:08
8. Jeffrey Hunt, AUS 2:14:28
9. Daniel Tapia, USA 2:14:30
10. Craig Leon, USA 2:14:38

Women’s Results

1. Rita Jeptoo, KEN 2:26:25
2. Meseret Hailu, ETH 2:26:58
3. Sharon Cherop, KEN 2:27:01
4. Shalane Flanagan, USA 2:27:08
5. Tirfi Tsegaye, ETH 2:28:09
6. Kara Goucher, USA 2:28:11
7. Madai Perez, MEX 2:28:59
8. Diane Nukuri-Johnson BDI, 2:29:54
9. Ana Dulce Felix, POR 2:30:05
10. Sabrina Mockenhaupt, GER 2:30:09

A Test of the Human Spirit

I had already closed my laptop when the news broke that something exploded near the finish line of the Boston Marathon. A lady from our church texted me saying, “Thank God for those 41 seconds that disqualified Angie! Accident or terrorist–how terrifying! So so glad you all are here and not there. This is scary.”

I immediately switched on the news and saw the images of panic and disarray -a very transformed scene from the race I watched 2 hour before. A heaviness came over my spirit that I can still feel as I write this post. My heart goes out to the families of the 4 people who lost their lives and the many who were injured because of the violence.

Out of this tragedy came many stories of bravery and compassion -a stark contrast to the cowardice and hate of two men bent on evil. I’ve always been bothered by how easy it is for one sinner to destroy much good. A 117 year old marathon was halted . . . not by an army, nor by a snow storm, but by 2 terrorists who decided to crawl out from under their rock. But lest we surrender to cynicism, we must remember that the world is filled with decent peace-loving people. Having gone to more than a dozen marathons now I have seen them firsthand.

We were glad to hear from Jeff, Eric, Angela, Marty, and Jason – MTA fans who were at Boston this year. Their messages encapsulate the important place the Boston Marathon has in the heart of runners and the power of the human spirit to conquer adversity.

The consistent message from runners here is “Stay safe and keep running”. The attitude of the Bostoners I’ve spoken with is that the marathon will be back next year…stronger than ever! -Jeff

The Boston Marathon has always been a celebration of the human spirit. Yesterday it turned into a test of that spirit. I can’t tell you how proud I am of how the city and the emergency workers have responded. Boston will be OK, and we will be back next year. -Eric

I would say that everyone we encountered during the event and after seemed to all pull together, although everyone was scared, we all worked together to do what we could do to help and I am left with the lasting impression that the real, true best of human nature was on display that day more so than the evil. I will never forget how fast the medic volunteers rushed to help the injured as well as other first responders. Quite incredible. -Angela

What a trip to remember and forget at the same time. Boston is a great town and a great race. I had originally thought this would be my last Boston but now I am focused on going back. . . Angie, you need to be a part of this great race. You as a runner know that marathoning always includes highs and lows and this year’s Boston Marathon is one of the lows for marathoning. What makes marathoners great is that they go to work to recover from the lows and reach the highs again. We will all make this happen. -Marty

This last excerpt from an email we received from Jason well illustrates how love and kindness toward our fellow man can triumph over evil.

A lot of people have been talking about how moments like this bring out the best in people. It’s true. I couldn’t walk after the race, because my legs were so cramped, and I couldn’t make phone calls or send texts because the cellular network had been shut down. I was panicking and helpless. One couple helped me get up and walk, and kept trying to call my wife for me. They stayed with me for 2 hours. Another runner saw me shivering in the subway and offered me a pair of flannel pants. As I tried to get out of the affected downtown area, a subway rider tried to give me her seat because she could see I was having trouble standing.

These were all complete strangers. The stories about people running toward the explosions to help victims, and about marathoners running another 2 miles to donate blood at Mass General are humbling and amazing. But I want you to know that smaller acts of goodness and decency were happening
elsewhere. And if these smaller acts happened to me, I’m sure they were happening to lots of other people too. People are good. And running is good. And the Boston Marathon is a beautiful event. That’s what I’m choosing to remember about April 15, 2013, and I hope you will too. Thank you again for allowing me to do this. Jason

The Complete Report
To read the full text of the emails quoted above click on the drop down boxes.

This year Angie will try with all her heart, soul, and might to qualify for the 2014 Boston Marathon. If she makes it, we will go and stand with tens of thousands of runners from all over the world. United to Remember.

Also Mentioned in this Episode
One Fund Boston

Boston – In 2012, a friend and I set a goal to train for and run a marathon that would qualify us for Boston, which, as you know, is a runner’s Mecca. It’s the worlds longest standing marathon and most prestigious, either you qualify or you raise lots of money to run for charity. Two of us were fortunate enough to qualify for 2014: me with a time of 3:41 and a friend with a time of 3:40. Because we hoped to run it in 2014, we thought it would be a great idea to go down and volunteer, to give to runners and help in a very karma like way, so that when we run it in 2014, we receive back the same karma. Also, meet new friends, speak with runners, get a lay of the land, but mostly, really to give support and help to runners and the BAA. Three women from Saco as well as myself met two other friends from MA in Cambridge the Sunday before the race, all of us volunteering together in what we thought would be a great girls weekend away.

We thought ourselves very fortunate that a college friend was able to get us a spot in Sector 6, finish line security, our sector starting right after the finish line. Our responsibilities were to direct runners towards water, Gatorade, blankets, their medals, or medical help. It was also to direct VIP runners down the VIP chute and to keep the medical lanes open so that medics could get from the finish line to the end of the water line and back again to the medical tent which was positioned in the middle of our sector. And so we started our day at 9:30 a.m. at an introduction meeting, picking up our volunteer jackets and badges, name tags and security badges and set off to work.

The day was going great. We got to see all the first place winners come over the finish line, Lelisa Desisa Benti for the first man, Rita Jeptoo for the first woman, as well as Tatyana McFadden, the women’s wheelchair winner and Hirouyuki Yamamoto, the men’s wheelchair winner all earlier on in the day. The day was one of great excitement, joy, sharing, caring, and a runners love fest. High-fiving runners, seeing two of our friends who ran it cross the finish line, waiting for a third to come across.

At about 3 p.m., I was looking up at the finish line and saw the first bomb go off. I felt the ground shake and suddenly smoke filled the sky. I thought it was a cannon or fireworks and thought it was slightly bad planning because the last thing someone who is almost ready to finish a 26.2 mile run needs is that kind of shock. Within seconds the the 2nd bomb went off and it became apparent that this was not something that had been planned by the BAA, but I could not comprehend what was happening, that bombs had gone off, because I could just not conceive of the race being attacked, nor could I conceive of people who were running for charities, for others, for their families and themselves, being harmed.

Before I knew it spectators as well as runners were coming towards us down the finish chute . People were shouting to clear the area. At that stage my friend grabbed my hand and we went towards Copley Square as medics and first responders ran towards the bomb blast. However, we needed to find our friends who were still in Sector six and so we went back towards the bomb blasts. We were only able to make one phone call before we lost that ability. Luckily I was able to tell my husband I was okay and my friends were able to tell their spouses the same. We were tehn asked to turn our phones off as we were told the bombers could use cell towers to detonate bombs. This was the first we learned that it was suspected that bombs had gone off. We were all opposite the medical tent and my friends witnessed the first wounded, including the man who had had his legs blown off, being taken into the medical tent. At this stage we all knew how grave the situation was and of course, we also wondered if more bombs would go off. We asked our volunteer captain what we should do and she replied that she did not know because this had never happened before. We were then instructed to clear the streets, meaning, get all of the water that was piled in cases four high by four or five wide out of Boylston Street so that more emergency vehicles could get through. While this was happening there was the constant sound of sirens going off, armed personal running up the street, injured people being brought into the medical tent. Everyone worked to form a chain to clear water as fast as we could. When we could do no more to help in that way, we were instructed to clear the square along with all the remaining volunteers and runners who were down in that sector and who did not have any medical training or background.

We walked with many, many people out of Boston and into Cambridge. Along the way we passed many people who were in shock, like us. We saw mothers comforting their crying and frightened children. We saw people who were just broken down crying, unable to move. We saw people opening up their homes to take in runners and others who need to collect their thoughts, eat something, get warm. We saw so much help on the streets and so much compassion amongst everyone there.

As we were making our way out of the city two shocked and dazed male runners saw our yellow volunteer jackets and came up to us to ask us where we had been on the course. When we told them the finish line they wanted to know if we had seen their families who they described to us. We told them we had not, and as they had not received their blankets and were completely shivering and obviously very, very cold, my friend and I gave them out volunteer coats to keep them warm and as a way to try to help them keep going to find their families.To this day I do not know if their families were okay nor who they were, and hope they were all spared.

We were all in a news blackout until we had reached Cambridge and even then, all we could think about was going back home to Maine and not being in MA. We did not watch any news, though we all were able to put our phones back on and hear from friends and family what they were seeing in the news. At that stage I texted a friend who is a news presenter at our local TV station to let her know we were there but okay. She asked if I’d phone the TV station to do an interview. It was about 5:45 p.m. at this stage and it was only while I was on the phone listening to the live news program I had phoned into that I learned exactly what had happened and how grave the situation was. Mine was the last interview before they cut to President Obama addressing the nation.

The events of the day seemed surreal. It is so very hard to come to grips with the idea of the bombing because it is so incongruous with the ideals and spirit of the marathon and what the marathon represents in my mind and the minds of so many. I would also add that the BAA have been fantastic throughout all of this. They have been in touch almost daily, giving us updates, information, access to free counseling and information about PTSD. Our Sector leader and team captains have also been in touch daily. We have all checked in with each other to offer support and comfort as we all grapple with the events of last Monday.

I probably would have so much more to tell you and have probably left out so many details that I would have included last Wed/Thur but it has also been very hard to talk about this let alone write about it. Also, I would say that everyone we encountered during the event and after seemed to all pull together, although everyone was scared, we all worked together to do what we could do to help and I am left with the lasting impression that the real, true best of human nature was on display that day more so than the evil. I will never forget how fast the medic volunteers rushed to help the injured as well as other first responders. Quite incredible. And though I would be a little shaky at the start, I would also be hugely honored if I did get into the Boston Marathon next year, to run for those who were affected by it’s tragic ending this year.

I started a 5K for Lyme Disease Awareness because first, running played a huge part in my recovery from Lyme Disease but also, because the running community has always been such a supportive, determined, strong and compassionate community. The marriage between the two communities means so much to me. The race is scheduled to take place this Sunday, April 28, 2013, 9:30 am at Jimmy the Greeks Maine Mall restaurant in South Portland, Maine. However, when I first returned from Boston I did not think I would have the energy or desire to go through with the race. But I realize that is not what anyone in either community would want. And so, Lymebuddies, who works with the Jimmy the Greek and the Maine Mall to put on race, have decided to donate a portion of the proceeds to One Fund in honor of the victims in Boston. Seems like one of the best ways to move forward.

BOSTON—This was my sixth trip to the Boston Marathon. (My wife) Tami and I love the marathon weekend here. Everyone in the city embraces the race, even the cabbies who grumble about the street closures. Just like St. Louis knows its baseball, Boston knows marathon running—and maybe a bit about baseball. Weather conditions were very good with a light headwind that picked up to a stiff breeze as we made the turn on to Boylston (Street).

Crowds were excellent, about three or four deep the entire length of the run down Boylston from Hereford to the finish. Tami, my mom, aunt, uncle and some local Boston friends were camped out along Hereford about a half mile from the finish. Their plan was to watch me run by and then walk back to the hotel to meet up. We are staying near Tufts Medical Center, so they had to head in the direction of the finish line.

As I approached the finish, they had the second wave runners go to the left and the third wave runners to the right side of the finish line. I was in the second wave. My son pointed out that the bomb was probably already planted a few feet away as I ran by about 10 minutes before the first explosion.

As you cross the finish line, they lead (you) on a long walk to ward off the possibility of cramping with enticements of water, Gatorade, Mylar blankets and medals to keep you moving. I made my way down Boylston to pick up my drop bag. The mood in the chutes was upbeat; you don’t finish this race and put that medal on without some sense of accomplishment. That all changed with the first explosion. We all looked back and immediately saw the plume of smoke. The guy next to me who I had been chatting with wondered if it was part of a celebration. I knew immediately something bad had happened.

With the second explosion, Boston’s finest started calmly moving the runners down Boylston toward the Boston Common. I was surprised by the calm and quiet for those first few minutes. And then the city just lit up with flashing lights and the sound of sirens from all directions. At that moment I started wondering which direction my family had taken to get back to the hotel.

All sorts of thoughts go through your mind in those few moments from best case to worst case. Did Tami walk down Boylston toward our hotel? Cell service was spotty and my phone, which had been in my drop bag ran out of battery as I shuffled, walked and then ran back to the hotel. To my surprise, Tami was in the hotel room having just arrived before me. They had taken a route south of the Prudential Center, heard the explosions and had been trying to track me down. Not long after we heard a third loud explosion … apparently from the JFK Library. They are reporting it as being caused by a mechanical issue, but it sounded very much like the first two blasts.

We found a place to grab dinner and saw at least 40 emergency vehicles with lights on go past. Helicopters buzzing all night. SWAT team at the entrance to the Tufts emergency room across from our hotel. 100+ calls/emails/tweets/FB posts from family/friends checking in on us.

Very sad day. I have never had a finisher’s medal that meant so little … or so much. The Boston Marathon has always been a celebration of the human spirit. Yesterday it turned into a test of that spirit. I can’t tell you how proud I am of how the city and the emergency workers have responded. Boston will be OK, and we will be back next year.

I shared a hotel room with Danielle (left) at the 2013 Go! St. Louis Marathon

I’ve followed Danielle’s blog for some time and was able to meet her at the recent Go! St. Louis Marathon. She has written an excellent series on Eating Disorders for her blog.

Reading these posts made me realize that this serious issue is often avoided or minimalized. I’ve had a few friends over the years who’ve struggled with an eating disorder and I know that there are many people out there with the same battle.

This episode will help educate you on this very important topic.

Interview Questions for Danielle:

1. When did you start running and why?
2. What made you decide to run your first marathon?
3. Since doing that first marathon you’ve become a Marathon Maniac and completed thirty marathons. Why did you become a Maniac and what do you enjoy about the MM community?
4. You’ve set the goal of running a marathon in all 50 states before age 30. What made you set that challenge for yourself?
5. Of all the marathons you’ve done which ones stand out in your mind? Most fun? Most difficult?
6. Tell us about your approach to running marathons. Are you there to compete or enjoy the race experience?
7. How do you go about choosing marathons? How do you keep your race schedule straight?
8. You have a very entertaining blog called The T-Rex Runner. I don’t follow many blogs, but yours is one I always look forward to reading. How did the T-Rex alter-ego came about and why did you started blogging?
9. You’ve recently done a series on a very serious topic– eating disorders. You talk very candidly about your longtime struggle with an Eating Disorder. At what point did you know that you had an eating disorder?
10. Do you think that your background or personality played a role in the development of an ED? What factors do you think played a part in you not getting treatment right away?
11. What was life like when you were at one of the lowest points with your ED?
12. How common are eating disorders? What are the most common EDs? Do you think that this is an issue within the running community?
13. What things have been helpful in promoting recovery? What things have not been helpful?
14. In one of your blog posts you candidly state, “I hate my body.” Do you still feel that way about your body or are you slowly coming to peace with your shape?
15. In the 6th part of your series you talk about things that you should not say to a person with an eating disorder. I’ve had friends with EDs and always felt at a loss for what to say. What is helpful when talking with a person with a disordered body image or eating disorder and what is hurtful?
16. What are some stereotypes that people have about eating disorders?
17. If someone in the audience has an eating disorder or knows someone who may be struggling with this issue, what should they do? Are there any resources that you recommend people connect with?
18. Is it important to have a good support system in your life? What should a person struggling with an ED do about people who are more harmful than helpful?
19. Is it a constant battle to quiet the negative voices in your head or does it get better over time? What does your personal journey to recovery look like?
20. What role has running and marathons in particular had in your journey toward recovery?
21. Have you been surprised in any way by the response you’ve received from sharing your story on your blog?
22. If you could run any race in the world, which one would it be and why?

Quick Tip
One of the keys to a great race is running an even pace or negative split (second half faster than the first half). Now you can stay on pace for cheap. Marathon Guide has a customizable pace table that you can download and make into a wrist band for yourself.

http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

T-shirt and Medal from the 2013 Go! St. Louis Marathon

Although I’ve already run a marathon in the fair state of Missouri I was already going to be in St. Louis that weekend for a coaching clinic.

You might say that this was an opportunistic marathon. That’s one of the benefits of staying in marathon shape—you can sign up for a race at the drop of a hat.

After spending two days sitting in class from 8-5 and cramming my head full of information I was ready to run 26.2 miles. I stayed at the lovely Drury Plaza Hotel and my room had an awesome view of the Arch. I shared my room with Danielle (T-Rex Runner) who we interviewed in episode 79 and her friend Amanda. When they got into town on Saturday (after running a marathon that morning in Indiana) we went to the race expo together to get our race packets. I was embarrassed to be unable to help with directions around St. Louis in the slightest.

My sense of direction is so poor that I probably shouldn’t be allowed to go running by myself. Being in a city makes my already weak internal GPS have a panic attack. Thankfully Danielle and Amanda were armed with a car GPS (which was throwing a fit) and Google Maps.

Race Expo and Maniac Dinner
The expo was held at Chaifetz Arena and had convenient packet pickup and a nice variety of vendors hawking their wares. Personnel on site made sure traffic was flowing in the right direction (and they were quick to point out if you touched the wrong door). The official race shirt was a nicely designed tech shirt in a vibrant pink (for the ladies).

With fellow maniac Danielle Hastings aka T-Rex Runner

The Course
The next morning started out with temperatures around 59 degrees and I knew that it was going to be a warm day. We left the hotel room around 6:15 am and headed the 10 or so blocks to the starting line area. There were around 15,000 runners between the relay, half, and full marathon. I slid into corral B and we were soon running downtown toward the Arch.

1. The course took in part of the Anheuser- Busch Brewery (the air smelled yeasty) around mile 3.
2. Then we headed toward Harris-Stowe State University and the infamous “Holy Hill” on Olive Street between miles 6 and 8. My first clue that Holy Hill was beginning was the Very Reverend Mike Kinman sprinkling runners with water (holy water, I guess). The crowds were very enthusiastic at this part of the race and I didn’t think the hill was too bad (more about the hills later). Age group winners of the Holy Hill received a special medal and award (I wasn’t one of them so obviously I wasn’t pushing too hard).
3. Next the race went through the Forest Park area and by Washington University. The park was beautiful and the spectators weren’t as thick through this area. By mile 18 I was feeling really warm and starting to dread the frequent hills. It was about that time that I decided a sub-4 hour finishing time wasn’t in my near future. Live to fight another day (or in this case the Garmin Marathon in two weeks).

The aid stations were plentiful and well-stocked throughout the course although I carried my usual Hammer gels and Perpetuem. Although the runners had thinned out after the half marathon split away there were fresh relay participants popping in at miles 5.5, 13.5, and 21. I was wearing my Maniac gear and enjoyed chatting with other Maniacs along the way. However, I’m starting to suspect that the back of the pack MM have more fun.

At around mile 22 I ran across my friend Mary who was running her second marathon. I was surprised to see her because I expected her to finish well ahead of me. Unfortunately she had cramped up and was taking walk breaks to relax her muscles. We chatted for a while and she urged me to keep going (and like a bad friend I did). For the next couple of miles the spectators were few and the hills kept coming. At this point I was hot and had no shame about walking up hills.

The Finish Line
The start and finish line was at the same location so there was great support for the last 1.2 miles. As usual I sprinted the last 0.2 miles and finished in 4:07:06. The finisher’s medal was very cool and there was a nice variety of food. There were the usual offerings of bananas, water, beer, and granola bars and the unusual like ravioli, fruit cups (which you were practically forced to take) and ice cream cookie sandwiches (which should be mandatory for all non-winter races).

I walked (limped) my way back to my hotel room and forced myself into a cold bath for 14 minutes and 30 seconds (yes, I timed myself and that was the limit of my endurance). After packing up my stuff I started the 2.5 hour drive home before my post-marathon euphoria turned into post-marathon zombie mode. All in all it was a good weekend.

I would recommend the Go! St. Louis Marathon to anyone who wants a well organized race, a great St. Louis experience, and isn’t afraid of a few hills.

The view from my hotel room

Farewell to Modesto
The purpose of my coming to Modesto was to help my mom and dad empty their house and move to the Washington coast.

The move required a massive downsizing –from a 4,000 sq ft home to a cabin less than half that size. Literally every item had to be packed, sold, or given away. I’m talking about 60 years of stuff! Some of the stuff was going to me . . . I just had to get it home.

The move just happened to coincide with the Modesto Marathon so Dad and I decided to run the half as a final goodbye to the city where I grew up and where he lived most of his life. It took us 2 hours and 24 minutes to finish the half marathon. Apparently we like long goodbyes.

—Read the rest of my race recap—

Running Slow in the Big MO
I had the privilege of running the entire race with my dad. This meant that I had to make a conscious effort to slow my stride. Dad said his feelings wouldn’t be hurt if I blazed ahead. “Don’t let me slow you down,” he insisted.

“There will be other opportunities to run a fast half marathon,” I said. “But I don’t get many chances to run with you.”

Our pace averaged about 11 minutes per mile. I enjoyed ribbing him, “Man, it’s a lot of work to run this slow!”

The Race Expo Encounter
Packet pickup was easy and lots of vendors were on hand to promote their products. Each runner got a nifty gear bag and t-shirt.

At the expo I met the unique and tireless “Tyre Girl” Rima Chai a British runner who has completed 29 marathons pulling a tire. Yes. She pulls a tire.

Tyre Girl (tyre is the British spelling of tire) wants to carry a message to the world that we must “reduce, reuse, and recycle”. She drags her tire with a rope and harness to keep her arms free. I got to wear the harness and try pulling the tire, which wasn’t too difficult, but a few hours of it could be a real drag.

The Course

We started downtown near the campus of Crosspoint Church then ran by Graceada Park where I have many childhood memories. Then we crossed over California Highway 99 on the 9th street overpass. That was the one and only hill. The course officials posted a sign that read Mount Modesto, Elevation: 113’4’’.

Most of the course is along quiet country roads which pass beautiful orchards and farms. Both the full and half marathon are out and back courses. Water stations abounded.

I saw Bart Yasso of Runner’s World Magazine along the course. He spoke at the race expo and ran the half marathon. I pulled up next to him and struck up a conversation. We had Bart on the podcast back in 2009. He’s working on a sequel to his book My Life on the Run and said he would love to come back on the podcast.

Finishing the Race

Finisher’s Medal

The Modesto Marathon will hook you up with post run food. They offered bananas, oranges, apple slices, pretzels, energy bars, chocolate milk, bottled water, apple chips, and baby carrots – more food than we could carry. I wish I had time to stick around for the post race party but I had to scram.

Driving Back to Missouri

Trailer blowout in Joplin, Missouri

During this very hectic week my marathon training fell to pieces. And come to find out . . . moving heavy furniture is not good cross-training.

I’m glad the Modesto Half Marathon was there to keep me going. It was a privilege to run with my dad and the best way I can think of to say goodbye to a very special place.

Back home with tons of stuff

In 2010 she ran 50 miles in 50 states in 62 days raising money for orphan charities.

Her new challenge is completing the Badwater Quad (4 back to back Badwater crossings). To accomplish this feat she will run a total of 600 miles in the merciless summer heat of Death Valley, California.

Interview Questions

1. When did you start running and why?
2. What is your organization Dreamchasers all about?
3. You were featured in the books “Born to Run” by Christopher McDougall and “To the Edge” by Kirk Johnson. In Born to Run you’re quoted as saying, “I love the Beast. I actually look forward to the Beast showing up, because every time he does, I handle him better. I get him more under control.” Tell us what “The Beast” is.
4. How much of what you do has to do with a positive attitude and a belief that you CAN do this? How do you build a positive attitude? – submitted by Daniella
5. As runners, we all have negative thoughts or “Monkey Thoughts.” What type of negative thoughts do you deal with (especially during an ultra) and how do you overcome them? – submitted by Roberto
6. What do you think about “hitting the wall” during a marathon?
7. Do you think an ultra is something we everyday people can do? Or do you think that you have to be built in a certain way, physically and mentally, to be able to accomplish this? – submitted by Edith
8. You’re officially retired from racing but you still maintain a very full schedule of training, work, and caring for two young children. How do you balance everything and maintain a healthy home environment?
9. You’re running the Badwater Quad this summer to raise money for orphanages in Africa. How did you get connected with this charity and how will the funds benefit these children?
10. What exactly does the quad entail and what kind of support will you have along the way?
11. What type of things do you do to stay injury free? Do you cross train?

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A sub-4 hour marathon is not remarkable as far as finishing times go. I’m a middle of the pack runner. (I finished 597 out of 2633).

But I did run 37 minutes faster than my best time . . . which is remarkable for me.

And it was actually easier than I thought it would be. Much easier than running my first marathon.

Here are a few tricks I used to keep my run under 4 hours.

Have it in the Bank
I was more intentional in my marathon training this time. I stuck to the killer marathon training plan Angie designed for me which included tempo runs, hill runs, yoga, cross-training, and a few 20 milers.

I spent many days training on hills at a place I’ve come to love called The General Watkins Conservation Area. Watkins has a 5 mile loop with many lung busting hills. This loop became my leafy lap track.

By the time I got to New Orleans, a place devoid of hills, I was ready to run fast. I had the fitness in the bank.

The Things You Tell Yourself
Fitness is only one component of running a strong race. You must have mental toughness to push yourself through the latter miles of a marathon. This is where your mantras and mind tricks are especially important.

The fun begins at mile 20. This is when my strength is feeling spent and I desire to stop and walk. The closer to the finish line I get the stronger this desire becomes. The last mile is the most torturous. It is paradoxical to be so close yet feel so tempted to slow down.

I saw people walking the last mile of the marathon. And since I finished under 4 hours I know that these people had to run the first 25 miles.

The only way I kept running was to tell myself, “Are you crazy!? Don’t walk when you only have one mile to go. Grind it out! Grind it out! Grind it out! Grrrr!”

Stoking the Furnace
As my body burned energy to propel me forward I had an arsenal of fueling products to replace calories and electrolytes. I have learned what my body needs through trial and error – working out the particulars on my long training runs.

All total I consumed 4 gels, 8 Perpetuem Solids, 24 Endurolyte caps, some pretzels, and about 65 oz. of water. This picture shows some of the fuel I need to run 20+ miles (minus the fruit in the background).

When I posted this pic to our Facebook page a few weeks ago some people were aghast.

“Do you need a pack animal for all of this?”

“This all is unnecessary. I hope you’re not telling ppl this is how to train.”

“Who convinced you that 18 electrolyte pills are necessary to prevent cramping on a three hour run? You’re ingesting enough salts in your other foods to prevent that.”

Settle down ladies and gentlemen. I don’t run with a pack animal (I am the pack animal). And yes, we do tell people to train this way, sort of. You should do what works for your body. And as far as the electrolyte pills go, Steve Born at Hammer Nutrition says some runners may need to take up to 6 an hour. That’s me.

Angie doesn’t take any electrolytes. But I can’t get by without taking lots of them. Today I ran a 14 miler with no Endurolytes. I forgot them. By mile seven my legs were wasted. Not a stellar long run.

Watching Your Time
The final trick has to do with awareness of time. I had to keep my pace safely hovering around 8:50 per mile.

I had to consciously run slower in the first half so as to conserve my strength for the latter miles. I had to pick up my feet as the marathon wore on because I frequently fell off pace.

I arranged my playlist so I would hear my best running songs during the final hour. I didn’t linger long at aid stations. I didn’t stop to use the porta potty until I found one without a queue. I took so few walk breaks that . . . a three fingered man could count them on one hand.

My time was my responsibility. There were no pacing groups at the Rock ‘n’ Roll New Orleans Marathon. Angie was back in corral 12. It was just me, alone with my Garmin -fighting to conserve every minute. Live by the Garmin. Die by the Garmin.

In Conclusion
It feels fantastic to have made it to the finish line of another marathon alive. Completing it in less than four hours is the cherry on top. If I was 60 years old my finishing time could qualify me for the Boston Marathon!

Breaking four hours will hopefully be one of many milestones in my life as a runner. Now I’m wondering if I can hit 3:45?

If you have a time goal for your next race . . . train hard, have confidence, and go for it! We are here to help you succeed.

The Race Expo

Kara Goucher at Marathon Expo

On the way back to the hotel room we saw Shalane Flannigan walking around. How cool is that?

Elite Runners
There were several elite runners here for the half marathon. Another notable woman besides Kara and Shalane was Meseret Defar from Ethiopia. She won the woman’s half marathon with a course record of 1:07:25.

Shalane Flannigan was second with 1:08:31 (a new PR for her and the 3rd fastest half time by an American woman). Kara Goucher, coming off a heel injury, came in 5th.

In the men’s half marathon, UK Olympian Mo Farrah (gold in 5,000 and 10,000) set a new course record in his second half marathon attempt coming in at 1:00:59. He currently trains in Portland, OR. Second place was Gebre Gebremarium of Ethiopia with 1:01:00.

The marathon wasn’t nearly as competitive and the majority of runners in this race did the half marathon. Out of approximately 15,000 runners there were only around 3,000 who ran the full marathon. The male winner was Meyer Friedman of San Diego with a time of 2:28:43 and the first female finisher was Karen Lockyer of LA with a time of 2:52:23.

Our Finishing Times
I felt more relaxed this year because my goals weren’t so lofty and was more prepared for the course and things that I’d encounter. I think I felt more nervous for Trevor, praying that he’d stay strong and break 4 hours.

I made a few mistakes like starting back in corral 12 and waiting in a long line for a port-a-potty. But I really enjoyed the sites this year- the architecture, waterfront and people watching.

Trev at the Rock ‘n’ Roll New Orleans Marathon

I didn’t struggle as much with the middle section of the race and actually had a lot of energy left to push faster the last 3 miles. I made a game to see how many people I could pass and didn’t let anyone pass me. My finishing time was 4:01:40. I’m a little disappointed that I didn’t finish sub-4, but I have to remember that 2 months ago I couldn’t even run a mile.

After finishing a marathon I always feel incredibly blessed to be able to run marathons, thankful for the little bit of speed that I have, and for the joy of running.

Trevor started up in corral 5 and ran a steady race. He stuck to his fueling plan and enjoyed the musical selections on this ipod. His official finishing time was 3:54:15. I’m so proud of him!

I can definitely stay that time flies (or more appropriately that time can run away if you’re not careful).

It has been an amazing experience to interact with thousands of runners over the years and personally help people achieve their goals through the Academy.

We want to thank each one of our faithful listeners.

Building Confidence as a Runner
In this episode we answer personal questions that many listeners want to know and talk about building confidence.

It doesn’t matter where you’re at in your life right now. You can move forward and reach your goals. First, you must allow yourself to dream.

Next, you must take action and put in the hard work. You’ll finally see the rewards if you have confidence in yourself and don’t give up.

Marathon training is about so much more than running 26.2 miles. You’ll find that your self-esteem will grow by leap and bounds when you dedicate yourself to reaching that goal. Suddenly a whole world of possibilities opens up to you. That’s why we always say,

“You do have what it takes to run a marathon and change your life.”

Fuel for my 20 miler (minus the fruit in the background)

Tomorrow Angie and I are going on a 20 mile trail run. I’m totally stoked!

In fact, I’m so excited about this run that I found myself gathering my fueling supplies 17 hours in advance. Usually I throw it all in a bag before heading out the door.

Now that I step back and look at it all . . . THIS IS A LOT OF STUFF!

But every one of these fueling items is necessary when I run for 3+ hours.

Here is a break down of what I’m taking

Fueling for 20 Miles

1. Water and lots of it: The average runner needs about 16-28 fluid ounces of water per hour. I’m taking 68 oz and mooching the rest from Angie (she will be wearing her Nathan Hydration Vest). I have a Ampiphod 4 Hydration Belt. I’ll drop two more 22oz bottles at the 10 mile mark.

 

2. Hammer Perpetuem Solids: I use the chew-able strawberry flavored Perpetuem solids to sustain my energy during a long run. They provide carbs, protein, and fat without causing GI distress. I take one every 15 minutes (unless I take a gel).

 

3. Hammer Gel: I take one gel every hour to bump my calorie consumption up to about 180 per hour of running. My hourly fuel consumption looks like this: One gel = 90 calories; 3 solids = 90 calories.

 

4. Hammer Endurolytes: I take up to 6 capsules per hour to prevent cramping. Cramping is your body’s way of saying that it is low on electrolytes. I take a couple per hour for maintenance purposes and more if I feel the beginning stages of a cramp. Angie doesn’t need these at all but I have found them to be a life saver. Every runner is different.

 

5. Pretzels: I can’t say that I have some wise nutritional reason for eating pretzels on my long run. I just found that after about 16 miles I’m hungry for real food. The Hammer products get me a long ways but after 2 hours I can’t stomach them. The saltiness and texture of pretzels is a relief to my taste buds. They also give me a mental boost -like a special treat for running so far. Kinda like a Scooby snack.

Fueling needs will vary from runner to runner. You should work out your strategy during your long training runs and show up on race day with a proven plan.

We have a whole course in the Academy about mastering the long run. Click here to get a 14 day trial membership for only $1.

So now I’m all set to run with Angie in the beautiful Trail of Tears State Park in Jackson, Missouri. Many new runners dread the long run. I think it is an adventure.

And every adventure needs to have food. Says I.

What does it mean to become superhuman?
Everyone is born with a certain number of genetic triggers. Your diet can unlock or keep locked those triggers that have the power to activate your genetic potential. Becoming superhuman means to become the strongest version of yourself possible.

Here are the questions we asked Ben:

1. You have a live event coming up called Superhuman Coach, can you tell us what it means to become superhuman?
2. Can you give us some examples of superhuman food?
3. What do you think about eating for one’s blood type? Will it help with weight loss?
4. Overtraining: how do we prevent it? And if we see we’re starting to over-train, what can we do without losing too much during marathon training?
5. How do endurance athletes handle the GI distress issue?
6. Why does cramping happen and how can we prevent it?
7. What should I be looking for in a probiotic supplement in terms of specific bacterial strains and what sort of culture counts would be considered sufficient or adequate?

Also Mentioned in This Episode

Yaktrax pro for running in the snow!

Her marathon PR is 2:37!

She made it to the US Olympic Marathon trials in 2008 and 2012.

She also holds the Guinness record for the fastest female runner wearing a superhero costume. Dressed from head to toe as spider woman she finished in 2:48:51.

We had the chance to talk with Camille via Skype and ask her what life is like as a professional runner.

Here is what we discovered

So Tell Us . . .

How did you get into running?

I actually grew up as a basketball player. In junior high our team had to go out for track for off season conditioning. From the first day I could just run and run and run! So I knew from the first day of track practice that I had the ability to run long distance. I played point guard in basketball and my strategy was to wear out my competition by running around the court to fatigue whoever was guarding me.

What was the catalyst for becoming a professional marathoner?

I met my husband Connor who was a professional runner sponsored by Asics and Powerbar. Trying to help him with his career planted that seed in my head to become a marathon runner myself. My husband started coaching me in 2004 and pretty quickly I dropped 2 minutes off my 5k time, ran my first 10k, and the longer the distance the better I did. My fist sponsorship was through Team Indiana Elite. In 2009 I had my breakthrough performance at the Twin Cities Marathon where I got the A standard for 2012 Olympic Marathon Trials and I started having agents contact me about getting sponsors and going professional. That was the turning point to quit my job and become a full time runner.

Do elite runners get VIP treatment at marathons?

The hospitality at races is just amazing! I’ve been to races at all different levels and it’s always the same -people are really grateful to have you there and they want to show off their race, and make sure you enjoy the experience.

What was it like to run in a spiderwoman custom?

I knew I wanted to go for the Guinness World Record at some point. My friend Michael Wardian holds the men’s record running as spiderman. And then my friend Leah wore a spiderwoman costume for a 10k. They were my inspiration to go for it. The costume felt claustrophobic, like having a plastic bag over your head. I ended up chafing under both arms . . . effecting my arm swing. Between the discomfort of sweating, digestive problems, and chafing I just tried to stay level headed.

What does a day in your life look like?

I pretty much eat, sleep, run. You definitely have to be self-motivated to be a professional runner. I have to be regimen about getting up at the same time everyday, going for my morning run, making sure I’m eating properly, getting enough calories, sleeping . . . its pretty boring. Like I say on my website, it’s a very monastic life. Most people could probably not tolerate it.

Academy member Kellie asks, “What type of diet do you have?”

I eat more fat in my diet than most people (about 34%). I like fresh, natural, home cooked food . . . a lot of beef. My husband (who’s Irish) and I brew our own beer. I need all the calories I can get. I’m running 120-130 miles per week.

Academy member Angela asks, “How often do you cross train and what cross training do you do?”

I’m accident prone so I definitely don’t cycle. I’m really not big on cross training. But I do do strength training. Five years ago I started to do upper body weights. I use really heavy weights that give a surge of growth hormone which helps the body recover and get stronger.

Academy member Suzanne asks, “What mental tricks or mantras do you use during the hardest parts of races?”

The best advice I ever received was from Jack Daniels (renown running coach). He said to run the first 2/3 of the marathon with your head and the last 1/3 with your heart. Being able to win a marathon is largely about heart. You can see the expression on a person’s face when they win a marathon . . . it’s like the person that wins is the one that had more heart.

To hear our interview with Camille listen to MTA Podcast Episode 74

Also Mentioned in this Episode

Unbreakable: The Western States 100 Movie

In 2010, four of the greatest undefeated mountian runners on earth toed the starting line at the Western States 100-mile endurance run, the oldest and most prestigious 100-mile footrace in the world.

Read Trevor’s blogpost “The Unbreakable Runner” to learn more about this movie

We usually only get a light dusting -enough to conceal a dangerous layer of ice.

On one such day I found myself on a 5 mile training run. The temperature must have been in the low 20s.

As I picked my way along the road trying to avoid the icy patches I suddenly saw footprints.

I thought to myself, “There is only one other person in our neighborhood crazy enough to be out running on a day like today.”

The footprints belonged to Angie! She trekked through that same morning . . . finishing her run before breakfast.

I could tell that she sought out the safest part of the road. She is always conscious of injury prevention and the perils of slipping on ice. Each step was carefully chosen.

So I followed her footprints.

Metaphorically, my whole experience with running has been following the path that Angie blazed. I doubt I would be a runner had we not fallen in love. I despised running.

What’s more, I’m a marathoner today because she had the courage to take on the challenge of marathon training in 2008. She dreamed big and took action and it has influenced our whole family.

Angie didn’t make me a long distance runner, I had to realize that potential for myself. But she always believed in me.

Similarly, we here at Marathon Training Academy believe in you. You do have what it takes to run a marathon and change your life!

And you never know who will follow your example. By running a marathon you are boldly declaring,

“I can endure hardness, I can go the distance, I can accomplish the extraordinary, I can take control of my health and fitness!”

People will take notice. Perhaps one might be crazy enough to follow your footprints.

Twenty miles still feels like a huge distance to me and perhaps it always will. But I’m curious . . . do ultramarathoners look at 20 miles as a mere warm up? What’s 20 miles if you’re running 100!?

I finished my run strong and happy but tired. I can’t fathom running another 80 miles. Yet thousands of people (many who are older than me) run 100 mile races every year around the world.

One such race is the Western States 100 which starts at Squaw Valley Ski Area, Lake Tahoe, California and crosses mountains and canyons eventually ending in Auburn, California 100 miles later. Runners must make it in 30 hours or less.

I just watched a documentary called Unbreakable: The Western States 100. In 2010 the competition was particularly fierce. The four runners contending for first place were as follows:

1. Anton Kupricka of Boulder, CO – 2 time Leadville 100 winner
2. Jeff Roes of Juneau, AK – undefeated in every ultramarathon he entered
3. Hal Koerner of Ashland, OR – the defending 2 time Western States champ
4. Killian Jornet of Spain – a young mountain runner and 2 time winner of Ultra-trail du Mont-Blanc

The movie gives you a front row seat to this historic race with all of its joy and suffering.

Spoiler Alert: Jeff Roes came back from a 15 minute deficit to overtake Anton Kupricka in the last 10 miles and win first place. He set a new course record of 15:07:04!

You also get lots of biographical information in this movie. I felt that the producers did a good job of capturing the everyday lives of these runners and the rugged mountain trails that make them so unbreakable.

Here is the movie trailer

I find myself drawing inspiration from ultra-runners. To me they epitomize the transcendence that running can bring to one’s life. I am learning that it takes a spiritual person to run an ultra. You can’t run 100 miles on just leg power.

Many ultra runners talk about the pure essence of running. By this they mean -the pleasure that running itself brings. They don’t use running as a means to an end like losing weight or winning fortune and fame. They love to feel the wind in their hair and connect with creation in the most natural way. Their biggest secret might be that they simply love to run. Their training requires 150-200 miles a week.

Don’t get me wrong. Ultra runners might run for pure essence but they are also very competitive, as this movie will show you. Therefore, running has entertainment value like other sports. You don’t have to be an ultra runner yourself to enjoy this movie.

I suspect that I’ll be following the news from future Western States 100s and keeping up with who’s who in ultra-running.

The people in this movie are “unbreakable” because of their determination to do the seemingly impossible. They have proven what the human spirit can do. And I have taken notice.

Twenty miles might be hard at my current level of fitness but I am determined to push beyond my comfort zone. For the simple joy of running farther.

When I look back on 2012 I have to say that it was a good year. However, from the perspective of achieving my running goals it was a mixed bag.

I came close to qualifying for Boston two times. The first time I missed my goal by 1 min, 47 seconds. The second time I missed the goal by 41 seconds. It was exciting to come so close, yet disappointing to be so far away.

At the beginning of December we went through a hard time. I was 18 weeks pregnant and had a sudden miscarriage because the baby had a genetic disorder. I was hospitalized after losing a lot of blood and going into shock. Since then we have done our share of grieving the loss of our baby and I’ve also had some physical challenges to cope with. I was left very anemic which has affected my energy levels and strength. For the first week I would get fatigued walking across a room and was plagued with dizziness. I currently can only run a half mile without getting very short of breath and fatigued. I’m definitely not going into the New Year where I want to be physically.

I share this experience because I know that many of you are struggling physically and emotionally. We want to provide some realistic encouragement to you as you go into 2013.

So here are a few suggestions of ways to maximize your running and fitness goals in 2013.

1. Embrace your identity as a runner. The more you see yourself as a runner the more you’ll be on this journey for life. You’ll realize that your identity as a runner is bigger than a missed training run, a bad race, or any time goals that you set for yourself. It doesn’t matter if you can’t even run a mile yet. Start to visualize yourself as a runner. The mind is powerful and what you dwell on will often become your reality.

 

2. Write down your goals for 2013. You should have a variety of goals including small, medium, and large ideas. Meeting the small goals can give you extra inspiration and strength to keep pursuing the big goals. There is power in the written word and making your commitments tangible. Put your goals somewhere where you will see them frequently, like as the background on your computer, on your desk at work, on the bathroom mirror, or on the refrigerator.
   

   Register for a race. Having a race on the calendar and paying the fee in advance is a great incentive. It’s especially helpful to register for races that will keep you motivated in your marathon training during tough times of the year. If you struggle to stay fit during the winter it may be helpful to have a spring race on the calendar. If you tend to fall off the wagon during the summer you should register for a late summer or early fall race. Be strategic about pursuing your goals.

 

3. Expect progress, not perfection. This is one key to living a fulfilling life. We all miss the mark as humans. If you expect perfection out of yourself and others it is a recipe for frustration and failure. Cut yourself some slack. If you went off your diet and binged simply stop and push the reset button. Don’t beat yourself up. Simply start fresh right away. Expecting perfection is often counter-intuitive because we become afraid to have new experiences and dream big. Those who succeed often fail frequently, but they aren’t afraid to get back on their feet, brush themselves off, and try again.

 

Also Mentioned in this Episode

Runtastic pro a live tracking app with voice feedback. Hear cheers and receive messages live from your friends and be motivated to go even further.

Photo Credit: Jason Q [syntheticj]

My first half marathon took 2:02 to finish. Afterwards my feet were too tender to walk back to the hotel. It felt like someone slapped them with a boat oar for two hours.

But alas! That was the young naive Trevor.

Two and a half years later my time has improved to 1:40 without post race soreness!

I attribute all my improvement to Angie’s coaching. I know it works and maybe if I wasn’t such a lazy runner I would follow her advice more completely.

If your goal is to run a faster half marathon next year (2013) I want to give you Angie’s 10 point plan for making it happen.

10 Point Plan for Running a Faster Half Marathon

1. Build a solid running base. Make sure that you are comfortable with the half marathon distance before attempting to get faster. Here is the cardinal rule: Run first for distance, then for speed.

 

2. Choose the course wisely. Make sure that you pick a fairly flat half marathon course or train specifically for the challenges the course will have. A hilly course or trail half marathon probably won’t be the best place to set a PR.

 

3. Run a marathon. Building up to the marathon distance will make a half marathon seem much easier. Run a half marathon approximately 3-4 weeks after your full marathon to capitalize on the fitness you’ve build up.

 

4. Use smart training techniques. Be sure to incorporate a rest day each week and at least 1-2 cross training (XT) days into your training schedule. Consider doing strength training as part of your XT because it can be a great tool for increasing muscle power and speed. Do one speed or hill session per week as well as 1-2 easy runs and a long run.

 

5. Use quality fuels. Capitalize on the amount of glycogen your muscles store by refueling with a recovery drink within an hour after every workout.

 

6. Focus on form. Speed work improves your system’s bio-mechanics. Think about form when you run fast. Visualize yourself running lightly, smoothly, and efficiently. Try to keep your running cadence at least 180 steps per minute.

 

7. Find the fun. Faster running is a new kind of effort but it doesn’t have to be horrible. Reduce stress by playing speed games and enjoying the difference in pace. It just might be what you need to break out of a rut.

 

8. Expect a little discomfort. Your body has probably adjusted to your normal pace and will feel the extra workload as you expect it to go faster. Your lungs and legs may burn and you’ll feel more short of breath. But you shouldn’t experience sharp or excruciating pain.
   

   As you work on increasing speed you may notice delayed onset muscle soreness (DOMS) 24-72 hours later. Don’t worry. Your muscles are just being challenged in a new way and this is the path to improvement.

 

9. Incorporate a variety of speed training into your schedule. Your body will adapt to the demands you place upon it so be sure to change your speed work regularly. Try interval workouts, tempo runs, mile repeats, and fartleks. Keep some variety in your training so that your body continues to be challenged.

 

10. Lose weight. The beginning of the year might be a good time to focus on tightening up your eating habits and trimming a few pounds before that spring race. A one pound weight loss will make you 2 seconds per mile faster (10 pounds= 1 minutes off your 5k time).

Time to Take Action

Marathon training is like investing. You win by making focused effort over time. The half marathon distance is easier but still respectable. Always make sure you have a solid plan and adequate time. There are many ways to screw it up.

You can be confident however that through taking the right steps you can and will run a faster half marathon.

What say ye?

Click to Enlarge

This race had been on Angie’s wishlist for some time because of it attracts lots of Marathon Maniacs (she is maniac# 4723).

They even gave her a maniac finisher’s medal. How cool is that?

Cooler than anything I’ve given her.

This race proliferated with coolness. Here’s how

The Health, Fitness, and Sustainability Expo

I don’t know what kind of car this is. -Not cool

They also placed an emphasis on hosting a “green race” by reducing the amount of paper and plastic used and providing shuttle services -definitely cool.

Route 66 is one of the original U.S. Highways, established on November 11, 1926. It is the most famous road in America and originally ran from Chicago to Los Angeles covering a total of 2,448 miles (3,940 km). It was recognized in popular culture by the song “Get your kicks on Rt. 66.

The Course for Half and Full Marathon
We started in downtown Tulsa and ran by many buildings from the art deco era. Then we toured some affluent neighborhoods (laden with hills) in the vicinity of the Philbrook Museum.

Photo Credit: © Caleb Long

Then the course took us along the Arkansas River. At this point I saw the Amazing Spider Woman Camille Herron who set the Guinness World Record for the fastest woman running a marathon in a superhero costume. -super cool!

The full marathon wound through the University of Tulsa and some more challenging hills.

Course support was great with aid stations every 2 miles and lots of crowd support. One guy had a sign that said, “Your feet hurt because you’re kicking so much ass!”

Running a Faster Half Marathon
I managed to set a PR finishing in 1:40:27. This is 22 minutes faster than my first half marathon 1 1/2 years ago. I find that with every half marathon I push myself a little harder. Here are a couple things I did right:

1. I had a higher lever of fitness thanks to my killer marathon training plan.
2. I gutted out a full marathon about 30 days before Tulsa. It made my half seem like a cake walk.
3. I ran with my Garmin gps watch and tried to keep my pace per mile below 7:50.
4. I had the number 1:40 in my head from the very beginning.
5. . . . and perhaps dumb luck.

This race was very well organized. I got the feeling that every detail had been carefully thought through.

If you are looking for a good race for your first marathon, the Route 66 has my recommendation.

Thanks to all the volunteers and organizers for making this great event so cool.

Also Mentioned in This Episode

Allied Medal Marathon Displays
We just ordered a wall-mounted stainless steel display rack. Where do you hang your marathon medals?

He is also an accomplished athlete holding two ultra marathon cycling records. This guy rides his bike 1,000 miles for the fun of it!

We asked Steve to give us a fueling overview. What should a runner do the week before, the morning of, during the race, and post-race?

Here is what he said . . .

Transcribed from the podcast

What to Do the Week Before the Race

The week before and the night before the race I would not deviate from what got me there in the first place. I have seen far too many athletes, and I’m guilty myself, the week before the race double or triple their food intake and salt everything in sight –like “Hey I’m a camel! I can store all this!”

The week before the race there is nothing you can do to enhance your fitness at that time. It’s too late. Why deviate from what got you there by drastically increasing your fuel consumption?

The enzyme that controls glycogen storage –the first fuel that your body is going to use when the race begins – is only active during a very short timeframe after a workout. So true carbo loading is not what you do the night before the race but what you do between the zero to 60 minutes after your workouts leading up to the race. That’s when your body is most receptive to taking your carbohydrate intake, converting it into glycogen, storing it in the liver and muscles, and building up reserves.

What to Do the Morning of the Race

That’s an interesting topic. We wrote an article about pre-exercise/ pre-race fueling and it has by far generated the most skepticism. Here is the premise of it:
Muscle glycogen is the first fuel your body is going to tap into when you begin a race. The fitter you become and the more consistent you are with post-workout refueling, your body can store somewhere between 60-90 minutes worth of this premium fuel.

If you eat too close to the start of the race (like 1-2 hours prior) you will burn through those hard earned stores of muscle glycogen at a much more rapid rate. Instead, we recommend fasting for 3 hours prior to the start of the race. That allows insulin and all of its hormonal influences to go back down to base line. That allows your body to be in a state where it utilizes those finite stores of glycogen most efficiently.

What to do During the Race

This depends on the duration of the race. If you’re in that 3 to 3 ½ hour range – I think carbs only is fine. Hammer gel for calories, water for hydration, and Endurolytes for electrolytes is all you need. Will you be producing a little fatigue causing ammonia? Yes, but by the time that really becomes problematic the race is long done.

If you’re going to be out there for 4-5 hours or more you want protein in your fuel mix to help prevent your body from tearing down the lean muscle tissue to make energy. That’s where a fuel like Sustained Energy or Perpetuem comes in.

What to Do After the Race

I’m so zealous about post workout and post race refueling. That’s your way of telling your body, “I understand that I’ve drained you”. Your lean muscle tissue can get stronger or take forever to repair. If you don’t [refuel] as soon as possible you won’t be able to store glycogen more efficiently. That’s where Recoverite comes in. Take it ideally in the 30-60 minutes after all your workouts and definitely after the race. Then go enjoy your post race comfort food.

Listen to the podcast episode to hear all the questions we asked Steve about fueling during marathon training.

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Also Mentioned in this Episode

Angie and I have been really happy with our Saucony Kinvara jackets – courtesy of the Screaming Pumpkin Marathon. They are light weight, breathable, warm, reflective, and pocketed. Is “pocketed” an adjective?

The SPM is a prediction marathon and the goal is to finish as close to midnight as possible.

Your starting time depends on your projected finishing time. No GPS devices or watches are allowed on the course and cell phones are for emergency use only.

Here is my race recap . . .

Running in the Dark

The Marathon takes place in Springdale Cemetery – one of the oldest and largest in the state of Illinois with 78,000 people buried in 230 acres.

Advertised as one of the hilliest and darkest courses in the country it consists of 4 laps around a 6.55 mile loop. There is a centrally located aid station that you pass three times per loop. You also run by the finishing area which has fluids and porta pots.

Many people were decked out in Halloween costumes. I saw Batman and Robin (father and son), viking chicks, KISS band members, and ballerinas with sparkling incandescent tutus.

I’m glad that Trevor and I recently purchased headlamps. I found myself looking at the ground most of the night trying to guard against twisting an ankle. If you plan on running at night during your marathon training, invest in a good headlamp or knuckle light. I don’t know why I didn’t buy one sooner.

The Swag

Finishing after midnight will earn you a pumpkin.

The Saucony jackets are quality! They have SPM nicely embroidered on the sleeve.

If you finish before midnight you get a tiara and wand and those who finish after midnight received a pumpkin.

Our official time was 5:07:50 and 5:07:51. A lot slower than my 3:35:41 in Louisville!

Lessons Learned

• Run with a Partner: I’m glad Trevor and I ran this together. Since they didn’t have a half marathon option he was forced into running the full 26.2 (his second marathon). We are considering it a training run leading up to New Orleans in Feb. Since the course was so dark, it would have been a lonely race if I tried to “go it alone”.

 

• Be Prepared with the Right Gear: I’m used to starting cold and warming up as I run. If you run at night this order is reversed. As temperatures dropped and the wind picked up I found myself getting really cold. Luckily I had my race jacket and gloves to keep me warm. The key to running in the cold is to dress in layers. Tie your jacket around your waist when the temperature drops you will be glad to have it.

 

• First Timers Beware!: This is probably not the best race for 1st timers because of the challenging course, lack of spectators, and lack of organizational support. I recommend first time marathoners to start with a bigger event (like the Rock and Roll Series Races).

If you are a veteran marathoner looking for a unique race with a good vibe and great swag then you will enjoy the SPM. My thanks to Brad and the other organizers of this event.

Also Mentioned in This Episode

Runner’s Gift Ideas

1. The Road ID
2. Injinji Toe Socks
3. SPI Belt Endurance
4. Garmin 10 GPS watch ($130.00)
5. Hydration pack- Nathan Intensity Race Vest-
6. Petzel Head Lamp
7. Yurbuds
8. CEP Compression Socks
9. Hydra Pouch

Meeting MTA podcast fan Ashish (center) at the SPM

Side plank with leg extension

Here are some specific moves that focus muscles neglected in the running motion.

All of these exercises can be done in your living room with little to no equipment.

Yes that is yours truly busting a crazy side plank with leg extension (six pack modestly concealed beneath t-shirt)(I wish).

Let’s get started

A couple reminders . . .
You can add dumbbells or bands to add more challenge to these moves. Start with 2-3 sets of 12-15 repetitions. For the core exercises do 2-3 sets and start with 30 second holds and work up to 1 minute.

1. Lunges- Take a giant step and let your back leg drop to the ground. Use good form and never let your knee extend beyond your toe. You can also do lateral (to the side) lunges to work the hip adductors. Other variations include back lunges and adding weights.

 

2. Squats- This is one of the single most effective exercises you can do for your lower body. Be sure to use good form and don’t allow your knees to extend beyond your toes. Sit back while keeping your abs engaged and your back straight. There are many ways to vary squats. Once a simple squat becomes easy you can add dumbbells, bands, do wall squats, widen the legs for plie squats, or do one-legged squats.

 

3. Calf raises- Start with your legs shoulder width apart and raise up as far as you can on your toes, hold briefly and release. You can add weights to make this exercise more challenging and also vary your toe position.

 

4. Pushups- Runners sometimes make the mistake of ignoring their upper body. Having strong arms, shoulders, chest, and back helps keep you upright during the running motion. There are many variations and modifications that you can do with pushups. If you’re a beginner you can modify by staying on your knees. For more advanced action you can do decline pushups, ball pushups, and vary your hand positions.

 

5. Pull ups are very beneficial and difficult. They use your back and arm muscles and your hand positions can be varied for greater challenge and range of motion. We have a simple pull up bar that hangs in a doorway. You can buy one at Walmart for $30. Admittedly, pull ups tough! Remember you can modify by keeping one leg on a chair.

 

6. Plank and side plank- You’re only as strong as your core (abs, obliques, lower back, hips). These muscles play an integral part of the running motion. If you have weak core muscles you may struggle with back pain. Doing full planks and side planks is a perfect way to strengthen these core muscles. Make sure that you keep your abs engaged during the exercise and keep your back straight. If you’re feeling adventurous go for a leg extension.

 

7. Superman- this exercise is another way to build core strength and gain lower back flexibility. Start by laying on your stomach with arms and legs extended straight. Lift your arms and legs in the air like you were flying and keep your head looking toward the floor. You can also do this exercise w/ alternating arm and leg raises to make it more challenging.

 

8. Bridge- Lay on your back with arms at your sides, feet flat on the floor and knees bent. Engage your abs and glutes as you push up your hips into a straight line. This exercise will engage your glutes, core, hips, and quads. You can keep both feet planted on the floor, pulse up and down, or balance on one foot while extending the other leg to add variety.

Without a doubt, consistently doing these exercises will build the muscles overlooked during marathon training. My motto is . . . “Leave no muscle behind!”

Always maintain good form and if this is new to you start slowly. If you have any doubt on how to do a move properly be sure to look for a tutorial on YouTube so that you can perform it safely. We also have a short demonstrational video in the Academy and mp3 coaching lessons on stretching, cross-training, and yoga.

Marshall Ulrich is a legendary endurance athlete. He has finished 124 ultra marathons, crossed Death Valley on foot 24 times, climbed to the summit of Everest, and taken on many other insane challenges.

At age 57 he ran across the United States -3,063 miles in 52 days. He is author of the book, Running on Empty – an ultramarathoner’s story of love, loss, and a record-setting run across America.

You can see him run across the USA in the video below

One way I deal with the pain is to embrace it, to realize that it also presents a gift: profound appreciation for whatever small thing comforts me, brings me pleasure, makes me laugh, satisfies my humger, lightens my mood. Yes, at least I didn’t die. In other words, if something hurts, I focus on what doesn’t -From the book Running on Empty

Also Mentioned in this episode

Letsrun.com a website for keeping up with all the news and gossip in the running world.

Here is a quick look at what muscles are used and what muscles are neglected in the running motion.

I want you to better understand which muscles to focus on during your cross-training sessions.

Muscles Used for Running

1. Quadriceps- The quadriceps or quads is a four pronged muscle and is located on the front of the thigh. Its primary job is to move the hip joint and the knee joint — specifically to flex (bend) the hip and to extend (straighten) the knee.
2. Hamstrings- The hamstrings is another four pronged muscle located at the back of your thigh. All four parts in the hamstring move the knee joint and three of the four move the hip joint.
3. Gluteus maximus or glutes- The gluteus maximus is one of the three gluteal muscles and is the most superficial and largest among them. It is also the primary contributor to the shape of the buttocks. The primary purpose of the gluteus maximus is to maintain the trunk of the body in the erect posture and to extend the hip.
4. The iliopsoas- also called the hip flexors — is actually a muscle group that comprises two muscles, the iliacus and the psoas major. The iliopsoas — with the psoas major doing the majority of the work — supports hip flexion.
5. Calves- are usually seen as a muscle group that comprises the gastrocnemius and the soleus. The purpose of the calf muscle is to plantar flex the ankle and to flex the knee.

Muscles Neglected in Running

Here are some areas that aren’t used as heavily for running that you shouldn’t neglect:

1. Hip abductors and adductors- these muscles move your leg away from the midline of your body and toward the midline.
2. Gluteus medius is often overshadowed by the larger and more powerful gluteus maxiumus however it also plays an important role in stabilizing the pelvis. It works closely with the iliotibial band which is a thick band of fascial tissue (tendon) that extends from the hip across the outside of the knee to insert into the large shin bone. This tendon often causes tightness and knee pain when neglected.
3. Vastus medialis is one of the quadriceps muscles near the inner thigh and it works to stabilize the knee. Those who struggle with runner’s knee need to focus on strengthening this muscle.
4. Back- The muscles of the lower back help propel you forward and the muscles in your upper back help you maintain an upright running stance. Slumping forward decreases your ability to run efficiently, requiring you to exert more energy.
5. Core- Your core is the foundation from which all movement is initiated. It includes approximately 29 pairs of muscles including all the muscles of your midsection and hips that support your spine and allow you to flex, extend, and rotate your trunk and hips. The phrase “core training” is often thrown around and many runners know this area is important, but some still haven’t included core training in their weekly routine.

Since these muscles are not used as much in the running motion it is important that you incorporate cross-training on your non running days. A marathon training plan should call for this.

In my next post I’ll share some specific exercises you can do to strengthen this muscles.

That seems like a no-brainer, right?

But you may not be in the best possible shape because you’re neglecting other areas of your body. Maybe you’re struggling with injury and wondering how to get healthy and strong again.

In the book The Lore of Running Dr. Tim Noakes says that while running strengthens key muscles it can also cause a lack of flexibility in these same muscles. In the process the opposing muscles may become relatively underused and weaken. This can cause muscles imbalances which hamper your performance and even lead to injury.

I firmly believe that strength training will make you a more resilient runner. Here are six good reasons.

Benefits of Strength Training

1. Strengthens muscles, joints and bones- high impact activity can be notoriously hard on joints. Having strong muscles will stabilize and strengthen those joints. As an added benefit strength training strengthens bones against age related degeneration. This is especially important for women.

 

2. Decreases injuries- Dr. Noakes says,
   

   “Recent studies have shown that specific running injuries are associated either with imbalances in the relative strengths of the different muscles acting at those sites or with weakness in a specific muscle. There is clear evidence to suggest that acute muscle injuries can be prevented by strengthening muscles and eliminating muscle imbalances between opposing muscles.” (p. 783)

3. Improved running form and economy- it takes all over muscle strength to do long training runs, marathons, and ultras. If you feel like you’re having trouble keeping good running form or your lower back is aching in the last few miles of your long run it’s probably because you need to build stronger muscles.

 

4. Increased endurance- simply put, stronger muscles will work harder and longer for you. You will need all the extra power you can get during your marathon training.

 

5. Burn more calories- more muscle equals a higher metabolism which will burn more calories 24/7. Research has shown that those who followed a strength training program for two months burned, on average, about 200 calories more per workout than those whose exercise regimen did not include strength training. The benefits of strength training even continue when you’re at rest. Your metabolism is elevated for some time after you workout, even if you are inactive during that time. Unlike the claims of some diet drugs, strength training may be the only thing that actually helps you lose weight while you sleep.

 

6. More speed. You’ll get faster- improved muscle strength will help you cover the ground more rapidly

Here is a look at my current exercise schedule:

My Weekly Exercise Schedule

• Sundany = Rest
• Monday = Run and Stretch
• Tuesday = Power Yoga Class
• Wednesday = Run (speed session or hills) and Lower Body Weight Training
• Thursday = Run(easy) and Power Yoga Class
• Friday = Upper Body Weight Training and light Cardio Workout
• Saturday = Long Run

To Be Continued . . .

In my next post I will talk about which muscles are used primarily for running and which muscles are neglected in the running motion.

———————-
Also mentioned in this episode:
Congratulations to Terri for completing her first marathon – The Wineglass Marathon in Corning, NY. Read about it on her blog Bacon is Not an Herb
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Eric Strand is a lean running machine. He has completed 35 marathons (including 5 Boston finishes). He ran the grueling Leadville Trail 100 Ultramarathon in 29:13:46. While training for this event he was able to raise over $14,000 for the Life and Hope Fund which helps cancer patients.

In this episode we talk with Eric about what it takes to run 100 miles in less than 30 hours. This interview uncovers the nuts and bolts of ultra endurance running. Trevor and I ask Eric about his training, pacing, fueling, support crew, and gear.

Best of all, we look at the mindset necessary for ultra-running. Even if you never plan on running 100 continuous miles this lesson in mental toughness will be beneficial for your running journey.

Click to see Eric’s video

Leadville Facts

Information taken from Wikipedia, The Event Website, and Leadfeet.com

• The town of Leadville, Colorado, is 10,152 ft above sea level
• Because of its elevations it is called, “The Race Across the Sky”
• Start time is at 4:00 a.m.
• You must finish under 30 hours to get a belt buckle. Finishers under 24 hours get a silver belt buckle.
• On this out and back course runners must climb Hope Pass (12,620 feet) twice.
• There is 35% less oxygen at this altitude.
• Runners must climbed over 15,000 accumulative ft (3 miles straight up)
• Temperatures can swing 50 degrees in one day.
• Pacers are allowed for the last 50 miles
• This year 1100 runners registered, 802 started and 358 made it to the finish line.

Also Mentioned in This Episode . . .

Athlinks.com
You register and claim the races you’ve completed from the world’s largest endurance events database (277,000). It also has the capacity to connect you with a social network of runners in your area. You can also keep a calendar of events and enter training miles that you’ve logged.

“Angie can be the 26.2 miler of the family.” I told myself. “I’ll stick to half marathons.”

I had gone from desk potato to runner. This was a remarkable transformation since I have hated running from a tender age. I failed PE class in 9th grade because I refused to run that mandatory 1 mile.

The marathon was a life changing experience but not one I was too eager to repeat. In the back of my mind I knew I would try it again but I planned to procrastinate it as long as possible.

The Eventual Death of Procrastination
Now I’m officially signed up for the New Orleans Rock ‘n’ Roll Marathon Feb 24th 2013. Do or die, this should be an exciting race. I personally think it’s worth a drive to New Orleans just to eat in the French Quarter.

Angie has designed a killer training plan for me that will be more aggressive than any schedule I’ve previously followed. This time I will be as strong as possible when I nudge my way into the corral on race day.

Here is a look at my training regimen

My Training Regimen

1. I Will Be Running 4 Days a Week
   We recommend that beginners run three days a week. Since I can’t call myself a beginner any more (Angie won’t let me) it is time to ramp it up to 4 days. My body needs to learn to handle more mileage per week.
2. I Will Be Doing Hill Training, Speed Work, and Yasso 800s
   The hill training and speed work will be good physical conditioning. The Yasso 800s, named after Bart Yasso, will help me pinpoint my expected finishing time. I’m hoping to finish in 4:15!
3. I Will Be Going to Yoga Class Every Tuesday
   Yoga will toughen up my core, strengthen my balance, and stretch out the kinks after my Monday long run. I fully expect to be the only man in the class.
4. I Will Be Doing Weight Training
   I will have one day of lower body weight training and two days of upper body. I’m using the P90X fitness dvds. These workouts can be done with dumb bells and a pull up bar.
5. I Will Have Three 20 Milers
   I look forward to clobbering these 20 milers. My body needs to get used to running this distance until it feels like just another day at work. In training for St. Louis I only ran one 20 miler and it was rough.
6. I Will Be Pacing Myself
   Unlike last time, I will be paying attention to my pace. I will begin with a 10:13 minute mile and work down to 8:54 on race day. And . . . I just realized how hard that will be. Darn.

On Monday I completed an amazing 14 mile long run through the Missouri country side. I’m looking forward to 16 miles next week.

I know my killer marathon training plan will get me ready for New Orleans. But I also know that my plan is only as good as my resolve to stick to it. There will be many days when I don’t feel like putting in the work. In those moments I must renew my mind with the image of my new and improved self -the “me” that eats longs runs for breakfast.

I am a marathoner! I was born to run. I will embrace discomfort. I will welcome solitude. I will fully expect black toenails. I will pay special attention to bowel movements.

I’m ready to push myself further than ever before. The world is my race track. How about you?

There is no escape! Dont make me destroy you. . . you do not yet realize your importance. You’ve only begun to discover your power. Join me, and I will complete your training. With our combined strength, we can end this destructive conflict, and bring order to the galaxy! -Darth Vadar

Click to see enlarged image

I ran my fastest half marathon to date (1:44:28) this weekend!

There is no logical reason for why I set a PR.

I’ve never done speed work (ever). It rained non-stop. There were hills. I developed a massive blister. And I stopped to tie my shoes three times.

Angie is flabbergasted.

It must be a boost in mental power after interviewing Dean Karnazes (episode 66) and Eric Strand (soon to be released episode 67). Amazing runners!

Here is my race recap . . .

Cape Girardeau, City of Roses
Locals simply call it Cape. I really don’t know why it has the nickname City of Roses. I’ve never noticed any roses in Cape. They should rename it “City of Killer Hills.”

Cape is a beautiful place to visit. The city is situated along the Mississippi River – America’s greatest river. Its history goes back to the Spanish and French settlement. The town boasts about 100,000 people according to its website.

If you ever visit Cape check out the River Front and you might see huge barges chugging down the Mississippi. There’s a floodwall to protect the downtown area with a mural of Missouri’s history.

The Race Experience

A local running club hosts this event in conjunction with a 5k. I estimate that between 300-400 people showed up to run. Packet pick up was simple with no lines to wait in. They gave me a technical t-shirt and parking was easy.

The course took us through some of my favorite parts of town including SEMO University, the Downtown River Front, and the LaCroix Trail. There were race volunteers at every intersection to stop traffic for we humble runners.

I was really impressed with the volunteers who were standing out in the rain to cheer us on. The aid stations were spaced every 2 miles until about mile 8 then they appeared every mile.

Running in the Rain

Photo credit: Laura Simon

The only thing I was worried about was getting a blister from having wet feet. When my feet get wet the friction causes problems. I made it about 50 steps before trudging through a puddle. A blister was pretty much inevitable.

Running in the rain is not as miserable as one might expect. It might even quicken your stride. I didn’t even think about it much. My mind was mostly on my legs. Running in a freezing rain might be a different story.

Post Race Shenanigans
I was slotted to speak at my church this weekend and I wanted to make this a Sunday they would never forget. So about 20 minutes after 11:00 I came busting into the church wearing my running clothes race bib and all. (In full disclosure I did shower and put on fresh clothes).

Standing before a very puzzled audience I said,

“Did I forget to tell everyone that today is Exercise Sunday!? Let’s start with arm circles. Ready? Get em up! One . . . and two. . . and three. . . ”.

I was joking of course.

Then I explained that before the service I ran a half marathon. Then I spoke from Hebrews 12:1-2 where the author uses a running analogy to explain our call to endure hardship.

Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God.

What’s interesting in this text is the phrase “run with patience” which basically means to “run with endurance”. Jesus ran His race, enduring the agony of the cross, to become the originator and completer of our salvation.

My object lesson seemed to work and people got the point of the sermon.

My Running Take-a-ways

• I have no regrets about this race. I paced myself wisely in the beginning and had plenty of steam for the final 10k. I finished 58th out of 240.
• I tried to live in the moment, as Dean Karnazes says. In spite of the rain I just tried to have a good time mile after blessed mile.

Thanks to the Cape Girardeau Road Runners for organizing this great event. I hope to be there again next year.

I first heard of Dean Karnazes when a non-running family member gave me a copy of his book Ultra-Marathon Man: Confessions of an All Night Runner. They had read the book with great delight and knew that that I would enjoy it too. Dean has managed to impact the lives of runners and non-runners alike in the last twenty years as he takes on feats that most of us can’t even imagine.

In this episode we talk with Dean about his latest book Run!: 26.2 Stories of Blisters and Bliss

He gives some great advice for runners of all levels. Here is an excerpt of our conversation . . .

In the book you talk about many of the amazing running adventures you’ve had. One of these involved competing in the Four Deserts Footrace. Can you briefly tell our listeners what this race entails?

It entails lots of misery and pain! (Laughs) But that’s why I love it. The Four Deserts Challenge is four of the most grueling footraces (Atacama, Gobi, Sahara, Antarctica) in the world and I tried to do them all in one year. These are six day self-supported events. No one had ever completed all four in one year.

I also like the fact that you write about some of your failures. Your first two attempts at the Leadville 100 aka “Dreadville” were unsuccessful. Why did you struggle so much at this race?

Leadville is a quaint little town in the Rockies that just happens to be about 10,400 feet above sea level. You end up climbing over Hope Pass which goes up above 12,000 feet. I had flown in from San Francisco the day before thinking that with my level of endurance I could just pop out of the plane and crush this race. Well, it was a good humbling experience -the race crushed me. I ended up almost getting what they call HACE (high altitude cerebral edema) at mile 80.

People may look at all you’ve accomplished and get discouraged because they don’t have a “bullet-proof” body. Do you have any advice to injury-prone runners who still want to accomplish big goals?

I am a big proponent of cross-training for injury prevention. I think too many runners just run . . . but its a recipe for injury. Toward the end of a marathon your form goes out the window and that’s when you injure yourself. But if you’ve got good muscle tone you can support all the micro muscles that keep your joints in alignment.

Do you have any tips for recovery? Do you do any daily “maintenance” to avoid injury, soreness and tightness? Has the amount of recovery you need changed in the last twenty years?

Listen to everyone follow no one. I never stretch. There are other guys I run with who are elite runners that do a whole lot of stretching. To me active recovery is better than passive recovery. So I always try to follow up a long run with some sort of activity. I’m also a big proponent of ice baths.

You’ve inspired many people to start running. What advice would you give the new runner on how to learn to embrace the discomfort and not dread it?

(Laughs) I think it’s a paradigm shift first of all. We in Western society thought that in the total absence of pain -if we have every comfort and convenience available to us – we would be happy. We’re so comfortable we’re miserable. I tell people, “Embrace the suffering . . . there is magic in misery”. I think any runner can relate to that. We have some of our most lively moments when we are in great pain.

Your books are all very entertaining and inspirational. What are your favorite running books?

One of my very favorites is a book called “To The Edge” written by a New York Times correspondent (Kirk Johnson) who lost his brother tragically to suicide. It caused him to reevaluate his whole life. His brother was an endurance athlete but the author wasn’t much of an athlete at all. So he took a one year sabbatical to try to run the world’s toughest footrace – The Badwater Ultramarathon, a 135 mile footrace across Death Valley.

What are some of your favorite or essential pieces of running gear?

One of my sponsors is a great company called The North Face. They have some new technical wear called FlashDry. Its lightweight, wicking, and dries so quickly if it gets wet. This new gear has really added to the level of comfort as far as not sweating and overheating but being warm and comfortable. Another piece I like is a head lamp from a company called Petzel. As ultra runners we spend a lot of our time running at night. They have a new headlamp that they call reactive technology . . . it adjusts the lighting based on what the terrain is like ahead. That’s really changed a lot of the dynamic of running at night.

How do you know if you’re ready to run an ultra? Is there a certain number of marathons that you should have under your belt first or a certain running base that is needed?

More than mileage is mindset. At the Western States 100 Mile Endurance Run they say, “You run the first 50 miles with your legs and the next 50 miles with your mind.” One thing I always recommend is trying a 50k race as your first ultra and see how that goes.

You’re getting ready to run a marathon in every country in the world. How is that going?

It’s moving along. The plan now is to start in November of 2013. I’m working with the State Department and the UN to get passports and permits into all of these countries. My sponsor The North Face has been an integral partner in helping me get all this together. We are working with a firm that coordinated the Olympic torch run around the world for a lot of the logistics. I like the challenge of pulling this off equally to the running itself.

How do you decide which challenge to take on next? Do you have a bucket list or go with opportunities that come up?

It’s kinda this motto I have of “Never stop exploring.” One time I learned of this 50 marathon club (50 State Club) from talking to a guy at the Big Sur Marathon. It had taken him six and a half years. I thought “Whoa! I do not have six and a half years! I’ve got a job and family . . . I’ve got about 50 days. So I set out to run a marathon in every State in the country in 50 consecutive days. From there, taking on bigger challenges has just blossomed. So just dream big. Dreams can come true.

There are people in our audience that have run ultras and there are people who are working their way up to the 5k distance. We know the mind is so important to success in running. So, when your mind and body are saying STOP! What practical advice do you have to keep going and where do you dig that last bit of motivation from?

I tell people, “Be in the moment. Be present.” Don’t think about the next mile marker just think about putting one foot in front of the next to the best of your ability. Don’t think about how much is left to go. Think about the pain . . . sense everything and it’s amazing how that will get you through low points. That works whether it’s a 5k, a marathon, or an ultramarathon.

Also Mentioned in This Episode

Quick Tip: The Best Time for Post Run Refueling
What you do in the 30-60 minute period after a hard workout or long run can make or break your recovery. It is a priority that you get a combination of hydration, carbohydrates, protein, and electrolytes back into your body.

If you’re doing a run of 60 minutes or less you probably don’t need a recovery drink. However I’d definitely recommend it for hard speed workouts, long hill sessions, weight training workouts like P90X, and long runs.

Research has found that low-fat chocolate milk works well as a recovery drink, although some people don’t digest dairy well or are put off by the high fructose corn syrup that it can contain. Trevor and I use Hammer Recoverite and I’ve noticed significantly less muscle soreness when I use it after a long run or hard workout. A good vegan option is called Vega Sport Recovery Accelerator.

I had a chance to answer questions from new runners taking on the half marathon distance for the first time.

We talked about how to determine if you’re ready for the marathon, preventing injuries, carbohydrate loading, running surfaces, shoes, pedometers, nutrition, motivation, tapering, training plans, and overcoming doubts and fears.

Here is a sample of some of the questions these new runners asked me.

I really, really want to run a half marathon, but how do I know if I’m ready? Can anyone run a half marathon?

Yes, I believe that anyone can run a half or full marathon if you have the proper preparation. Only you can answer if you’re ready, but I believe that it comes down to having the right mindset and building a solid running base. Your mindset should be one that will carry you through the challenges of training and the race. For example, if your goal in running a half marathon is to lose weight or because a friend is doing it, it might not be enough to keep you going when the going gets tough. Building the right running base is also important to keep you injury free. I recommend that a person be able to run 3-5 miles, 3 times a week and do this for 4-6 months before training for a half marathon.

What training advice (distance / frequency) do you have for a novice runner?

The first thing that I encourage a newer runner to do is build a solid running base. This involves being able to run 3-5 miles, 3 times a week for 4-6 months. Then they need to surround themselves with the right information. Finally they need to use a smart marathon training plan. A smart marathon training plan involves using a combination of running and focused cross training to go the distance injury free.

How long does it take to train / prepare for a marathon?

After you’ve built that initial running base most marathon training plans are 16-20 weeks long.

What is a good way to stay motivated when you are training for a marathon and actually running a marathon?

It’s important to go into marathon training with the right motivation and keep that focus clearly before you during training. There will be tough times during your training and marathon. However if you remember why you’re doing this in the first place it will help you refocus and push past any mental or physical barriers. I like to have a mantra or motivational saying to repeat along the way. At least 50% of running a marathon is mental and if you can keep your head in the right place then you can accomplish your goal.

How do you motivate yourself to run on the days that you don’t want to, do you even have days like that?

Yes, we all have days when the last thing we want to do is get out of bed, much less exercise. But I’ve learned through the years that I’ll feel better and my day will go more smoothly if I make myself do the hard thing. If you wait until the motivation is there you probably won’t accomplish much. I’m a person who thrives on a routine and I’ve developed a routine of running and cross training for myself. I know exactly what I’ll be doing the next day and lay out all my clothes and gear. Then if I wake up feeling tired I don’t even have to think about it- the decision has already been made.

What is your opinion of treadmill vs. outdoor / track?

A treadmill can be a good tool to use occasionally during your training (like during bad weather or while traveling). However, a treadmill doesn’t completely mimic the feeling of running on the roads and to be well prepared for your marathon you should do at least 50% of your training outdoors. It’s best to vary your running surface if you can. Concrete is very hard on the body, asphalt is a little better. Try to change up your running surface by using a track, gravel road, dirt path, and grass to lighten the impact on your body.

What would be the most important advice about marathon training you could give to a beginner?

Don’t rush the process. Take the time to build a solid running base and listen to your body. It’s more important that you be a healthy runner for life than run a marathon in the next few months.

What is your opinion of “carb-loading?”

Carb loading is one of those controversial topics in the running world. I agree with the Hammer Nutrition philosophy that the time to carb load is during your training and not in the days leading up to your race. You can train your body to store more glycogen by refueling properly after long runs and hard workouts. It may be beneficial to eat a larger percentage of complex carbs the day before a long run or race, but don’t significantly increase the amount you eat. One of the important things during training is to dial in your nutrition and figure out how your body performs best. What works best for fueling weight lifting may not work as well for long distance running. By the time the marathon comes around you should have your eating and fueling during long runs dialed in.

What brand of running shoes do you recommend?

There are many great running shoes out there and the best shoe for you depends on your foot type and gait. I recommend that a newer runner go to a specialty running store where they can evaluate your foot type and gait. Many people buy running shoes based on the looks or brand and end up very unhappy with their experience. I have a normal arch and am a midfoot striker and I wear the Asics Gel Nimbus.

How often should you replace your shoes?

Running shoes should be replaced every 400-500 miles. The outsoles of the shoes are often built for around 800 miles so the shoe may still look new. However, the insoles start breaking down around 400 miles and this can lead to problems. It’s important to keep a running log where you record how many miles are on your shoes. It’s even helpful to have two pairs of running shoes to alternate. This often extends the life of the shoe.

Quick Tip

I recently purchased the Nathan Intensity hydration vest for my long runs. As many of you know I usually carry handheld water bottles (Nathan Quickdraw Elite) but for my longer runs I usually need more water than I can carry in my hands. After doing lots of research I settled on the Nathan Intensity pack because it is specifically designed for women distance runners. It carries 2L (70oz) of fluid and has generous compartments for carry fuels and other necessities. It fits snugly and doesn’t bounce. The men’s version is called the Nathan Endurance.

Kinesiology or k tape is a strong cotton, elastic adhesive tape that is used to treat athletic injuries and other physical disorders.

It doesn’t hinder range of motion, is waterproof, and is designed to last for approximately five days. When it was first introduced in the 1960’s it was used primarily by orthopedists, chiropractors, acupuncturists and other medical practitioners of Japanese medicine.

Kineseo tape has also been used since 1988 by Japanese Olympic and professional athletes. Its popularity really surged in 2008 during the Beijing Olympics where 50,000 rolls were donated and used by various athletes.

The taping technique was designed by Japanese chiropractor and acupuncturist Kenzo Kase in 1979. He believed that standard taping methods were too restrictive and may even prolong injuries because they blocked the flow of fluids beneath the skin.

He believed a more flexible tape that could be applied to injured muscles would stimulate circulation through its tug on skin and start clearing out the damage through your lymphatic system. His basic concepts are creating space, flow and cooling.

Dr. Kase believes that the source of some joint and muscle pain lies in the thin layer of skin between the epidermis and the dermis. Conventional therapies compress these areas. He claims that the tape opens the space between the epidermis and dermis enabling a better flow of blood and lymphatic fluids. This results in a cooling effect which minimizes swelling and damage.

There are currently around 100,000 practitioners who are trained in the application of kinesio tape and approximately 80 countries used it on their Olympic athletes. The correct placement of the tape is crucial to receiving any benefits. It’s not like the average person can just slap some tape in the general area of their injury and receive the benefits.

Does it Work?

Kinesio tape certainly looks cool and you’re probably wondering if it works. So far there hasn’t been any scientific evidence that k tape produces “clinically significant benefits.” In a total of seven studies done so far there wasn’t any long-term benefits found, but researchers speculate that it may help with short-term range of motion and muscle stabilization.

Some additional benefits may come from the placebo effect. Your mind is a powerful force. If you believe that something will help you then it probably will. There are thousands of athletes worldwide that firmly believe that it helps their performance.

Hopefully larger research studies can be put together in the near future. Many adjunct therapies don’t get large amounts of research because it doesn’t get the funding that products from major drug companies put out.

If you decide to try kinesio tape during your marathon training remember that it is not a cure and should be applied by a trained therapist as part of your rehab. Personally, I only see the kinesio craze getting bigger and I expect that you’ll be seeing kinesio tape on an athlete near you.

In this blog post and episode we’d like to dig a little deeper into the men’s and women’s marathon. The course featured a 2.2 mile stretch along with three turns around an eight mile loop. All in all the course featured ninety turns and some uneven cobblestones.

Women’s Marathon

The women’s marathon was held on August 5, 2012 and featured weather in the 60’s and steady rain. The women ran a steady first half and a strong second half. There was a fierce four-way battle over the final miles and the five-second difference between first and second place was the smallest ever in the Olympic women’s marathon history. Ultimately an Olympic Record was set, seven national records were broken, and sixteen women set personal best finishes.

Gold Medalist
The gold medal went to Tiki Gelana of Ethiopia with a time of 2:23:07. She is twenty-four years old and was inspired to start running while watching Ethiopian women Gete Wami and Derartu Tulu during the 2000 Olympics. Gelena says this about her sport: “We Ethiopians think marathon is our national sport. Winning a gold in the marathon is very special for me. Marathon is my life.”

Silver Medalist
The silver medal went to Priscah Jeptoo of Kenya who finished in 2:23:12. She is twenty-eight years old and the 2011 World Championships silver medalist. She has now set her sights on winning the World Championship gold. Jeptoo said, “I hope it will be third time lucky next year in Moscow.” She also added that she will take a break for the remainder of the year before resuming training for the London Marathon next year in April and the World Championships.

Bronze Medalist
The bronze medal went to Tatyana Petrova Arkhipova of Russia who finished in 2:23:29 and bettered her PR by 1 ½ minutes. The twenty-nine year old was an unexpected medalist and said this, “I am very happy and tearful because I didn’t expect to get third. My tactics were to be part of the main group and to be close to the leaders. I was frightened until the end because the African runners are very strong. I tried to stay with them, and I did. I am very proud.”

American Shalane Flannigan was 10th and training partner Kara Goucher was 11th. Desiree Davilla dropped out at mile two with a hip flexor injury.

Men’s Marathon

The men’s marathon took place on August 12, 2012 on the same course and featured one hundred and five men. Among them were six runners who had run a sub 2:05 marathon.

Gold Medalist
The Olympic gold medal went to twenty-three year old Stephan Kiprotich of Uganda with a winning time of 2:08:01. Kiprotich was formerly a relative unknown and is the first Ugandan medalist in a men’s Olympic running event since Munich in 1972. He is the seventh child of poor subsistence farmers and did most of his training in Kenya. He says this about his victory, “There is a time for everything, a time to train and a time to relax. I think today I joined the champions, so I am happy. When the race started I thought the Kenyans would win. I kept in touch and then I thought, ‘Let me move’, so I moved. When we came to within three miles, then I started to go on strongly. I might have been unknown before, but now I am ‘known’, so I am happy I am now a known athlete. Determination is what matters.” Kiprotich returned to Uganda as a national hero.

Silver Medalist
Thirty year old Abel Kirui of Kenya finished in 2:08:27 and took the silver medal. He started running in primary school and began formal training when he was recruited by the Administration Police. He and teammate Wilson Kipsang worked together during the race and Kirui says this, “I thought I was going to sprint with Kipsang in the final kilometers. Surprisingly, I saw Stephen with us and it was difficult to make a move. He stayed with us for a long time and he made a stronger move in the end. We were closing the gap but couldn’t catch him. I am happy for him. I am happy with my two consecutive world championship gold medals and with my Olympic silver medal. I am grateful for that.”

Bronze Medalist
Kenya’s Wilson Kipsang took the bronze medal with a finish of 2:09:37. The thirty year old has a marathon PR of 2:03:42 which makes him the second fastest marathoner of all-time. He said this about his Olympic performance, “To my friend, Stephen Kiprotich, ‘Congratulations’, it was he who won today because in each competition it is the best one that day who wins. The race was very competitive. When you prepare you know who the competitors are but you never know who will win. Today I win, tomorrow you win, that’s competition. In athletics if you really understand how it works, the most you can do is race, and each race is different. I will keep going for the world record. This is my first time at the Olympics and winning bronze at my first Olympics is good.”

Thirty-seven year old American Meb Keflezki took 4th place in 2:11:06 in a hard fought battle. Teammate Ryan Hall ended up walking and leaving the race around mile ten with a hamstring injury and a limping Abdi Abdirahman left the race about two minutes later with a knee injury.

Both Olympic marathon races were inspiring to watch. Congratulations to all the hard-working athletes who competed and made their countries proud.

There are hundreds of amazing runners I could talk about from all over the world. Here are four you should know:

Terry Fox

In 1976 Terry was involved in a car accident that left him with a sore right knee. After a few months of dealing with the knee pain he went to a hospital and was diagnosed with osteosarcoma (a malignant bone tumor) of the knee. Treatment involved an above the knee amputation of his right leg and months of chemotherapy.

Shortly before his cancer surgery Terry had received an article about Dick Traum the first amputee to finish the New York City Marathon. Terry was inspired and challenged by this undertaking and after recovering from surgery he embarked on a 14 week marathon training plan.

After finishing his marathon in last place to tears and cheers from other participants and spectators, Terry announced his bigger plans of running across Canada to raise money or cancer research. His goal was met with mixed reactions, especially from his mother who understandably felt protective.

Terry’s trek called the Marathon of Hope began on April 12, 1980 at the Atlantic Ocean in St. John’s, Newfoundland where he filled two large bottles with ocean water. He intended to keep one as a souvenir and pour the other into the Pacific Ocean upon completing his journey at Victoria, British Columbia.

He had raised $1.7 million by the time he was forced to stop. He realized that the nation was about to see the consequences of the disease, and hoped that this might lead to greater generosity. In the following months, Fox received multiple chemotherapy treatments; however, the disease continued to spread. Fox was re-admitted to the hospital in June 1981, with chest congestion and developed pneumonia. He fell into a coma and died on June 28, 1981, with his family by his side. The Government of Canada ordered flags across the country lowered to half staff, an unprecedented honor that was usually reserved for statesmen.

The Terry Fox Run is the world’s largest one-day fundraiser for cancer research, and over $500 million has been raised in his name.

Kara Goucher

The second runner I want to talk about is Kara Goucher. She came onto my radar in 2008 when I was training for my first marathon and I’ve enjoyed following her career ever since.

Kara grew up in Duluth, Minnesota with her mom and two sisters. Her father was killed by a drunk driver when she was four years old. By the seventh grade she was totally addicted to the sport of running. At first she ran because she loved it, but she also started to have some success in high school. Kara continued running at the University of Colorado after graduation where she earned a degree in psychology.

She met fellow runner Adam Goucher in college and they were married in 2001. They moved to Portland, Oregon to run under coach Alberto Salazar with the Nike Oregon Project. She struggled with injuries for several years as a middle distance track athlete before making her marathon debut in 2008.

Kara will be representing the United States in the Olympic Marathon this year. She also competed in the 10,000 meters in the 2008 Beijing Olympics.

Here is a glimpse at her best times:

• 5k – 14:55.02
• Half Marathon – 1:08:05
• Marathon – 2:24:52

I like this quote from her book, Kara Goucher’s Running for Women,

“As a runner, I deal with fear almost daily. To prevent fear from defeating me, I have to fight back against it in my mind. Reminding myself that I am doing what I was born to do—that, win or lose, embracing the challenge is still worthwhile—is one way I do that.”

Good luck Kara on Aug. 5th!

Ryan Hall

Another U.S. runner to watch in the Olympic marathon this year is Ryan Hall. He was born in 1982 in California. Running was the furthest thing from his mind until one day he decided he wanted to run around the lake near where he lived. After a slow and grueling 15 miles at 7,000 feet of elevation he was a changed person. Ryan says that he somehow knew that he had been given a gift to run with the best runners in the world and could somehow use running to help others.

After graduating from high school he attended Stanford University and ran track and cross country. During college Ryan’s high school successes didn’t carry over and he struggled with motivation, injuries, and depression. After graduating from college in 2005, Ryan married fellow Stanford runner and longtime girlfriend, Sara Bei, and started training with the Mammoth Track Club coached by Terrance Mahon and Bob Larsen.

I’ve read a book by Ryan called Running with Joy. It’s an intimate look at his training, faith, and personal life. In the book, Ryan says that life as a professional runner isn’t very glamorous and involves a lot of repetition.

Ryan stands 5’10” and weighs 138 pounds. Here are some of the highlights from Ryan’s career so far.

• 5k – 13:16.03
• 10k - 28:07.93
• Half Marathon – 59:43
• Marathon – 2:04:58

Ryan Hall holds the American record for the half marathon (59:43) and his marathon PR is the second fastest ever by an American. In 2009 Ryan and Sara launched The Hall Steps Foundation which urges the running community to take a step forward toward ending global poverty.

Joan Benoit Samuelson

The final person I want to talk about is one of the pioneers of women’s running. Joan Benoit Samuelson was born in 1957 and began running track in high school in Cape Elizabeth, Maine.

She won the Boston Marathon in 1979, setting an American and course record, before she graduated. Samuelson won the Boston Marathon again in 1983, this time breaking the world record.

In March 1984, Benoit injured her knee severely during a 20-mile training run, forcing her to undergo arthroscopic knee surgery just 17 days before the United States Olympic Marathon Trials were scheduled. However, she recovered from the surgery much more quickly than expected, and showed up at the trials as the woman to beat.

She competed in the 1984 Summer Olympics in Los Angeles. Grete Waitz of Norway, who had won all seven marathons she’d entered and had beaten Benoit in 10 of 11 races, was favored to win the gold medal in the first Olympic women’s marathon in 1984. However, Benoit took the lead just 3 miles into the race and never gave it up. While in the tunnel, she vowed to give back to a sport and a state that had given her so much before running into the light of the L.A. Coliseum and the electrifying welcome of the thousands that were there to greet the winner of the inaugural Women’s Olympic Marathon. She was 27 years old and her winning time was 2:24.

In 1985, Samuelson won the Chicago Marathon with an American record time of 2:21:21. A decade later in 1998 Samuelson founded the TD Bank 10K as a way to give back to the sport which has given her so much. The race motto started as “Shine the Light on Kids,” and benefits a different children’s charity each year. More than a decade later the race annually attracts over 6,000 runners. It includes some of the world’s most elite athletes as well as first time competitors.

On October 10, 2010, she ran 2:47:50 for 43rd place at the Chicago Marathon—the site of her American record a quarter century earlier— and recording the fastest-ever performance by a woman over 52. This year Samuelson ran the Boston Marathon with her 24-year-old daughter to help celebrate the 40th anniversary of women running the event. So much for giving up marathons. She says, “For me, running is now about storytelling. As long as I’m passionate about the sport and as long as I’m capable of running, I’ll stay with it.”

Also Mentioned in this Episode

Angie’s Summer Reading List of Running Books

I recently did a poll on the MTA Facebook page and found the top reasons why people struggled with marathon training in the summer.

• Only 11% said that they remain just as motivated during the summer
• 62% struggled with heat/humidity
• 22% had a hard time due to travel/family commitments
• 5% dealt with allergies or a general lack of motivation.

In this post I share some tips on how to get past these barriers and make this summer one of your fittest ever.

Heat and Humidity

Training safely through the summer (even if you feel like you’re slogging) can translate to faster race times once the cooler weather hits. Plus, you’ll enjoy those crisp fall runs even more. Here are a few hot weather safety tips for those of us who experience hot and humid running conditions during the summer.

1. Be sure to check the heat index which takes into account the temperature and humidity levels. This way you’ll be able to plan what you’ll wear, how much fluids and electrolytes to consume, and how far you’ll run.
2. Consider running early in the morning (which is best) or in the evening. Try to avoid the hottest time of the day which is 10am-4pm. If the sun is out in full force, try to run in a shaded area.
3. Stay hydrated during warm weather. Consume 16 oz. of water an hour before your run. Carry water or a sports drink with you during your run and consume between 16-24 oz of fluid per hour.
4. Wear light-colored synthetic fabrics and avoid cotton. You should also wear a broad brimmed hat or visor and sunglasses.
5. Apply waterproof sunscreen with SPF 30+ that has UVA and UVB protection to all exposed skin and reapply as needed.
6. Don’t push the intensity of your workout which could lead to exhaustion and dehydration. Accept that your pace will be somewhat slower on hot days.
7. Know the signs of heat related problems like dehydration and heat exhaustion.

Allergies

For many people it can get difficult to run outside starting in the spring. In some places pollen counts can remain high during the summer which makes maintaining your running routine more difficult. So, if your nose runs faster than you do, here are some tips to help.

1. Check the allergen index to see if the pollen index is high. You can find information for your area at www.pollen.com. Consider running indoors or cross training for the days when the pollen index is high or if you’re having an allergy flare.
2. Don’t wear your shoes indoors (they can track in pollen) and throw your running clothes in the wash right away.
3. Shower and wash your hair immediately after running outside.
4. Close the windows to keep the inside of your home more allergy friendly.
5. Wash your sheets more frequently in hot water.
6. Take your allergy medication in the evening so that you have a full load on board for your morning run. For acute symptoms take an anti-histamine after running.
7. Use a neti pot or other saline spray to clear airways of pollen.
8. Carry tissue while running or perfect the snot rocket.

Travel and Family Commitments

Summer can often mean changes in your regular schedule. These changes can be enjoyable (like vacations) but they can often throw you off track in your training and exercise. It’s harder to stay in a routine in an unfamiliar environment. Things like staying up late, sleeping in, not having the right equipment, not being familiar with the area and general laziness can all sabotage your running. For those of us with kids out of school, summer can be extra busy and we may lack that “me time” that we rely on. Here are some tips to staying consistent in the face of travel or family commitments.

1. Plan ahead. Think about what challenges you’ll face and how you’ll keep your exercise routine going.
2. Make a schedule for yourself. Put your goals on paper to give yourself some structure. The summer can be a great time to train for a race, try a new sport (break that bike out of storage), or give a routine like P90X a try.
3. Take your running clothes and shoes and other important gear with you while traveling. Staring at those running shoes in your suitcase can help motivate you to get out the door.
4. Plan alternate exercise options for those days when running may not be an option. You could always pop in a yoga video, jump rope, or play Frisbee. If you’ll be touring on foot attach a pedometer to your shoe and watch the miles add up.
5. Explore new routes. There’s nothing like experiencing a new area on foot. Most cities and vacation destinations have parks, trails, and other beautiful locations to run. Check out mapmyrun.com.
6. Include your family. Kids can ride their bikes while you run, play Frisbee together as a family, have a jump rope competition or swim laps together.
7. Remember the big picture. Make it fun and keep your payoff factors in mind. Living in the moment while working toward your running goals will make it that much more rewarding.

Lack of Motivation

For some of us the start of summer automatically triggers a lack of motivation. Maybe you’re super busy during the school year and summer offers more free time which makes you want to veg out indefinitely. Maybe you’re extra busy in the summer and it’s hard to find the time and motivation to work out.

With the increased daylight it’s certainly easy to stay up late and not get up early enough to include exercise in your morning routine. Maybe you’re motivated by racing and you don’t currently have a race on the calendar. It can be hard to push yourself without a training plan or deadline. Here’s how to deal with a lack of motivation:

1. Admit that you’re unmotivated. Don’t expect perfection, but don’t let yourself off the hook too easily. We all go through times when our motivation is lower than normal.
2. Figure out the cause. Lack of drive can be exacerbated by heat, a busy schedule, injury, and overtraining which can lead to burnout. The best way to find a solution is to identify the cause. The way to overcome your productivity dip will depend on what created it in the first place.
3. Map out a solution. Once you’ve identified the problem you can take steps to fix it. This may require some creativity, but you’ll feel better about having a plan. If you’re injured you need to map out a recovery plan that involves proper diagnosis, rest and deliberate cross training. If you’re overwhelmed by your schedule, take the time to eliminate the non-essentials and schedule in running and cross training. You’ll be a happier and more productive person. If the hot weather is your nemesis, find ways to beat the heat. One solution may be to sign up for a fall or winter race. Having a formal training plan can take the guesswork out of the equation and keep you on track.
4. Be accountable. Find someone who will help keep you on target. Incorporating some positive peer pressure can help you stay focused. Find a friend who has similar goals as you do and train together or check on each other’s progress. Post your goals and daily progress on Facebook, connect with the MTA page, blog about your journey, or become a member of the Academy. Knowing that someone will be asking you about your efforts is often enough to increase your motivation.




We hope that the rest of your summer is wonderful and that you feel empowered to beat the heat, stay consistent during travel or family commitments, and get re-motivated.

]]> http://marathontrainingacademy.com/how-to-survive-the-summer-in-your-marathon-training/feed 11 In this episode we talk about how to survive the summer in your marathon training. And a quick tip about how to make your running shoes last longer. And to train using our proven system, become a member of the Academy by visiting www. In this episode we talk about how to survive the summer in your marathon training. And a quick tip about how to make your running shoes last longer. And to train using our proven system, become a member of the Academy by visiting www.marathontrainingacademy.com. Angie and Trevor clean 35:57 http://marathontrainingacademy.com/weight-loss-questions-with-dr-robert-maki http://marathontrainingacademy.com/weight-loss-questions-with-dr-robert-maki#comments Sun, 01 Jul 2012 01:55:08 +0000 Angie http://marathontrainingacademy.com/?p=2546

Many people start running in order to lose weight. [I admit, this was my motivation in the beginning].

Yet even when running as religiously as I do, dropping the extra pounds can still be a slow process. Sometimes weight loss feels like a mystery.

Here to help us unravel the mystery is weight loss expert Dr. Robert Maki. He has helped thousands of people drop the pounds without surgery, fad diets, appetite suppressants, or counting calories.

We spoke to Dr. Rob for over an hour about weight loss and marathon training. Here are the interview questions.

Interview Questions

1. What is a naturopathic doctor and why did you get into this type of work?
2. Is counting calories an efficient way to lose weight? If not, what would you recommend as an alternative?
3. What is the normal weight fluctuation a person should have from day to day? I see myself going from plus/minus two pounds on any given day and I figure out my weight based on that. Is that normal? -Adolfo
4. How often do you recommend that a person weigh themselves?
5. What might a person be doing wrong who is doing a lot of running but not losing weight? -Patrick
6. Most people in our audience aren’t obese, but still struggle with anywhere from 5-20 pound that they’d like to get rid of. Here’s a question from Wendy who wants to know… Why is it so hard to lose those last 5 pounds of stubborn fat that are stuck on the midsection and for some women in the thighs and butt as well?
7. How can we boost our metabolism and maintain good nutrition for marathon training and lifting weights as cross training?
8. Is it possible to lose fat and gain muscle at the same time. Is it all about the way we approach nutrition for each case?
9. I would love to know if caffeine can stall weight loss. I’ve read arguments on why it’s ok and also why it’s not. -Natalie

———————————————————————————————-
Bonus Round
To get the full length interview with Dr. Rob as well as Angie’s latest training lesson Understanding the Vitamins Your Body Needs become a member of the Academy today by clicking “join now“.
———————————————————————————————–



Also Mentioned in This Episode

• Non-alcoholic fatty liver disease (NAFLD) Dr. Rob says that this condition is growing at epidemic proportions (an estimated 33% of the population).
• Fall Marathon Recommendations? Trevor and I are looking for a marathon and half marathon to run this Fall, preferably in the United States South or Midwest. Leave a recommendation below.




Hammer Endurolytes/Endurolytes Fizz
For those of us in the Western Hemisphere the warmer weather of summer is upon us. Running in hot temperatures increases the amount of electrolytes that your body loses through sweat.

Cramping is one of your body’s final warning signals that you’re running low on electrolytes. That is why Endurolytes are such an important part of your summer fueling strategy. They supply your body with a balanced, full-spectrum, rapidly assimilated source of electrolytes.

Endurolytes comes in either a capsule, powder form, or in my personal favorite, Endurolytes Fizz. These are convenient rapidly dissolving effervescent tablets.

I carry fluids with me during my shorter runs in hot weather. I don’t need a source of calories for these short runs (less than 90 minutes) so I love to put 1-2 Fizz tablets in my water. I enjoy the great taste while I give my body some needed electrolytes.

Use our affiliate number 186409 to get a %15 discount on your first order.




Happy Running!

]]> http://marathontrainingacademy.com/weight-loss-questions-with-dr-robert-maki/feed 6 In this episode we talk with naturopathic doctor and weight loss expert Robert Maki. And for this episodes quick tip, Angie recommends an electrolyte replenishment product for hot weather running. In this episode we talk with naturopathic doctor and weight loss expert Robert Maki. And for this episodes quick tip, Angie recommends an electrolyte replenishment product for hot weather running. Angie and Trevor clean 44:33 http://marathontrainingacademy.com/how-to-develop-a-strong-finishing-kick-for-your-marathon http://marathontrainingacademy.com/how-to-develop-a-strong-finishing-kick-for-your-marathon#comments Tue, 19 Jun 2012 18:33:05 +0000 Angie http://marathontrainingacademy.com/?p=2522 In the racing world, kick refers to sprinting towards the end of a race.

Having a good kick doesn’t happen by accident. Some runners have more natural proclivity toward running faster, but kick has to do with neuro-muscular training. It involves a combination of physical and mental preparation.

I was recently interviewed by a writer for Men’s Running Magazine on the subject of how to achieve a sprint finish at the end of your run.

Here are some key points from this interview:


[Question #1] Do you have any practical training tips for improving kick?

The best way to improve your kick in training is to do regular speed work. As a marathoner you need to work on speed and endurance. A runner should also avoid overtraining and pay attention to the principles of recovery. Proper recovery includes taking regular rest days, interspersing hard days with easy effort, and refueling properly.

You won’t have much of a finishing kick if you’re running on dead legs. If you’re looking to finish a marathon strong you need to make sure that you’ve tapered properly and haven’t raced back to back marathons.

There is also psychological preparation that accompanies a good kick. You need to have mentally rehearsed the race in your mind and prepared yourself for that extra effort at the end when you’re fatigued and don’t have much left physically or mentally. Visualize when you’ll start your kick and how you’ll push yourself physically to finish strong.

[Question #2] Is it ever bad form to practice your kick in a training run?

You should definitely use some training runs to help develop a strong kick. So, if you’re running with a training partner or group make sure that you communicate your strategy beforehand so that they don’t feel like you’re trying to show them up.

A good training strategy for long runs is to use the negative split. Run the first half of your miles at a conservative pace and then run the second half at a faster pace. This will prepare you to run a smart race and have a strong finishing kick. There are other track workouts like ladder intervals and Yasso 800’s that will teach you to maintain a fast pace even when you’re fatigued.

[Question #3] Is there an optimum time to use a kick in the race? Is it easy to kick too early or too late?

The proper time to kick depends on the length of your race and the competition that you’re up against. For a race less than 800 meters you’ll pretty much be doing an all out effort for the entire race. For other distances your kicking strategy with vary.

That’s why it’s very important to go into the race with a pacing strategy. If you don’t use controlled pacing it’s easy to go out too fast in the beginning of the race when your energy and excitement are high and not leave anything for the end of the race. I encourage marathoners to use a conservative pacing strategy. Stay on target with your pacing splits for the first 20 miles of the race. If you still have good energy at that point you can start to speed up and finish strong.

Remember to study the race course when planning your racing strategy. Knowing where the hills are or the out and back sections can help you prepare mentally as well as physically. If you want to be more competitive in a race it also helps to practice running the course and even study your opponents. Having a great race mantra can also help you keep the mental edge and avoid giving up when the going gets tough.

[Question #4] What can you do if you really have no kick? Is it a question of going for broke with your pace earlier in a race?

The biggest reasons why you may not have a kick left for the end of the race is a lack of speed work during training and running too fast during the first half of the race.

However you should never underestimate the power of your mind and will. We’ve all heard the expression “mind over matter.” Your body is capable of much more than you think possible. It’s likely that there will be at least one point in a race where you feel like giving up. This is when the power of your mind and will have to take over.

One of my favorite mantras is “leave it all here.” I don’t want to look back on a race and regret that I didn’t give it my all. Proper training and the right mindset will give you an edge over the competition. If a race doesn’t go according to plan, take the time to evaluate what went wrong and work on those areas in the future. There are so many factors that go into getting a PR or having an amazing race. The only real failure is when you give up.





Also Mentioned in This Episode. . .

The Winthrop Marathon in Winthrop Washington -a small race that attracts a lot of Marathon Maniacs.

Click here to read Trevor’s recap of this race.




Reverse Osmosis Water System
We installed this system two years ago and quit buying bottled drinking water. Filters require changing once a year. Here is the filter change before and after.

We use the RO 45 (suitable for 1-6 person household). The following is an affiliate link
Get A Top Drinking Water Filter System Here!



]]> http://marathontrainingacademy.com/how-to-develop-a-strong-finishing-kick-for-your-marathon/feed 0 In this episode Angie will tell you how to develop a strong finishing kick for your marathon or half marathon. Trevor recommends an under the counter reverse osmosis water filtration system. And a quick race recap of the Winthrop Marathon. In this episode Angie will tell you how to develop a strong finishing kick for your marathon or half marathon. Trevor recommends an under the counter reverse osmosis water filtration system. And a quick race recap of the Winthrop Marathon. Angie and Trevor clean 30:05 http://marathontrainingacademy.com/race-recap-winthrop-marathon-and-half-marathon http://marathontrainingacademy.com/race-recap-winthrop-marathon-and-half-marathon#comments Sun, 17 Jun 2012 03:18:15 +0000 Trevor http://marathontrainingacademy.com/?p=2494 What is vacation without running a half marathon?

We vacation every year in Port Townsend, Washington. Angie, being the marathon junkie that she is, signed us up for the Winthrop Marathon about 180 miles away.

My initial response was, “That’s too far to drive for some obscure little race.”

To get to Winthrop from Port Townsend requires taking the ferry to Whidbey Island then a 4 hour drive over the Cascade Mountains.

Angie’s response was, “What would be so bad about a scenic drive through the mountains?”

I acquiesced. We left our three kids in the capable hands of their grandparents and we headed to Winthrop.


Winthrop –a Slice of the Old West
The drive to Winthrop is visually rewarding. Apparently, the Cascade Loop is world renown for sightseers. Driving along I thought, “I’m so glad Angie talked me into this.” As former Montanans, Angie and I both feel at home in the mountains. Standing on a snow covered pass I couldn’t help thinking about the 90+ temperatures back home in Missouri.

The main street of Winthrop looks like a set from an old Western movie. This is the town’s real appearance. Angie and I stayed at the Methow Valley Lodge which was very clean and comfortable. The evening before the race we strolled through town and ducked into most of the little shops along the main street.



The Race Experience
This race drew about 150 runners -many who are Marathon Maniacs. Angie informed me that Washington State is where the Maniacs originated. At the pre-race pasta dinner we made a couple of new friends and exchanged running war stories.

Angie and I like the laid back nature of smaller races. We also dig the personal touch. The race director greeted every runner who crossed the finishing line. The medals were simple but unique (like a fellow runner made them in his garage).

The Winthrop Marathon is a point to point course starting in the beautiful Okanogan National Forest -following the Chewuch River – and ending at the main street in Winthrop. The race has a net downhill but don’t let that fool you. The course was tough enough to slow Angie down to a 3:50:29 (she ran 3:35:41 in Louisville).

I finished the half marathon in 1:49:59 winning first place in my age division. That sounds cooler than it really is . . . (there were only 4 people in my age division).

The post race meal was provided by Carlos 1800 Mexican restaurant. You can’t argue with free food especially Mexican. There was also free beer and live music.

My Running Take-a-ways

• I started the race way too fast. With only 73 half marathoners pretty much anyone could toe up to the starting line. The fastest of the fast took off in a flurry and I decided to keep them on my radar screen. Within 2 miles they fell off my radar screen.
• It is not wise to “kick it” at the very beginning of your race lest you have no energy for the later miles. I passed people early on who later passed me (mainly old guys). This only happened because I started too strong then petered out. Angie uses a much smarter pacing strategy. Listen to her.



I’m glad Angie persuaded me to run the Winthrop Half Marathon. It was like a vacation within a vacation. Thanks to James from Rainshadow Running for organizing such a fun event. Thanks also to all the volunteers.




Spencers on vacation 2012. Trevor and Angie with Riley (7) Liam (1) and Gavin (5)

]]> http://marathontrainingacademy.com/race-recap-winthrop-marathon-and-half-marathon/feed 3 http://marathontrainingacademy.com/the-power-of-thinking-big-in-your-marathon-training http://marathontrainingacademy.com/the-power-of-thinking-big-in-your-marathon-training#comments Thu, 31 May 2012 20:22:20 +0000 Angie http://marathontrainingacademy.com/?p=2470 Thinking big is highly individual.

You may decide to run a 100 mile ultra-marathon like Eric Strand.

Your personal best right now may be running for 5 minutes without stopping and a marathon seems so out of reach. It’s not.

Here are some thoughts to help you think big and dig deep.

1. You are capable of more but it must start in your mind. Before you can act big, you must think big. Think little goals and expect little achievements. “Think big goals and win big success.” David Joseph Schwartz




2. Strive to become better, not perfect. Striving for perfection will only lead to comparisons to other people and eventual frustration. However, each of us can become better. James Cash Penney said, “Change is vital, improvement the logical form of change.”




3. Set goals. Regularly evaluate each area of your life so that you know where you can improve. Seneca said, “Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind.” Dream big, take the next step, and be patient. Someday you’ll look back on everything that you’ve achieved with amazement.




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Think Big and Start Running

You may be at the point where you’re just getting off the couch and the thought of running for 10 minutes sounds daunting. That’s okay. We’ve all been there. The challenge when you’re starting your running journey is in not getting discouraged with your current reality and giving up on your goals. You should still dream big, but also realize that it will take many small steps to get there.

The first step in building your running base is to get where you can run comfortably for 30 minutes. Once you can run for 30 minutes you need to continue laying a solid base by running 3-5 miles, 3-4 times per week for 4-6 months.

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Think Big and Run Your First Half Marathon

Maybe you’re at the stage where you have a nice running routine down, but the thought of running for 13.1 miles still seems crazy. Training for your first half marathon is going to take hard work and dedication, but it is a wonderfully do-able goal. Choose a training plan that gradually builds up the long run and schedules regular cross training.

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Think Big and Run Your First Full Marathon

You’ve come to the point where you’re ready to take on the challenge of a full marathon. It doesn’t matter if you’re 17 or 70, this is still a realistic goal. Make sure that you’ve built up a solid running base and that you have a couple of shorter races under your belt. This way you’ll have the physical strength and confidence to run 26.2 miles.

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Think Big and Set a PR

You may have several races under your belt and are ready to go for a personal record. You’ve come to believe that your body is capable of more. You’re not content with just finishing the race but want to push yourself to excellence. You’re not merely racing against your fellow marathoners, you’re racing against yourself. The feeling of pushing yourself toward your personal best is also addicting. There’s a part of most of us that always wants more.

I would caution you against placing your entire identity in the hands of running because it can always let you down. Instead look at running as a gift. It’s great to push yourself, but remember that none of us are guaranteed another run. You must embrace the moment.

 

]]> http://marathontrainingacademy.com/the-power-of-thinking-big-in-your-marathon-training/feed 2 This episode is about the power of thinking big. We chat with a veteran runner who is training for the Leadville Trail 100 Ultra Marathon. And in the quick tip segment, Angie discusses how to balance an extreme fitness program like P90X with marathon... This episode is about the power of thinking big. We chat with a veteran runner who is training for the Leadville Trail 100 Ultra Marathon. And in the quick tip segment, Angie discusses how to balance an extreme fitness program like P90X with marathon training. Angie and Trevor clean 51:45 http://marathontrainingacademy.com/six-tips-for-race-day-logistics http://marathontrainingacademy.com/six-tips-for-race-day-logistics#comments Thu, 17 May 2012 19:09:46 +0000 Trevor http://marathontrainingacademy.com/?p=2428 When Angie and I go to a big city marathon she leaves all the logistics to me.

This includes finding the hotel, finding the expo, finding the starting line, getting back to the hotel, and parking the car in crazy downtown environs. (In New Orleans we paid $35 to park for 1 hour!)

We recently ran the Kentucky Derby Marathon in Louisville, KY -a city of 741,096 according to their Wikipedia page.

Here are my tips for getting to the starting line stress free.

Six Tips for Big Marathon Logistics

1. Get a late checkout at your hotel. Thankfully the Drury Hotel in Louisville allowed us to bump our checkout time to 2:00 p.m.. This gave us time to get back to our room and shower, take a quick nap, and pack up before heading home. So if you are not planning on staying an extra night, definitely get a late checkout. If your hotel refuses this request . . . ask them if they think it is smart to anger a man/woman who runs 26.2 miles for fun.

 

2. Eat early before your race (and be careful). We eat early the night before our race so the food has plenty of time to digest. You don’t want your food sitting heavy on race day. Also, when we’re in a unfamiliar city looking for a place to eat, we usually stick with the restaurant chains we know. After the marathon we venture out and look for something local and unique.

 

3. Spend the day before orienting yourself to the city. Make sure you know how to get to the starting line. The morning of the race is no time to get lost trying to find your way around. Even if you have GPS it won’t hurt to practice getting to the starting line. See how long it takes you and make a mental note of any detours. Capicé?

 

4. Don’t worry about parking close to the starting line. We like to scope out parking garages the day before the race. Finding parking downtown is always challenging. But, it’s ok to park 6-10 blocks from the starting line. The walk will be a good warm up. If you are running late ignore this tip.
   

   Remember, it always pays to get to the starting line early (like 45 minutes at the least). There will be long porta-potty lines! And a full bladder is no laughing matter.

 

5. Thread your key into your shoelace. I always wonder about what to do with my car keys. Until now! At the Kentucky Derby Marathon I took the main door/ignition key and threaded it into my shoelace. This is a trick Angie told me about. The key was snug (there’s no way to lose it unless you lose your shoe) and it never flopped around. Shazam!

 

6. Pick a place to meet your peeps. There are thousands of people at a big city marathon. Talk to your friends or family ahead of time and agree on a place to meet up. Often the race will have a designated meet up area with huge letters of the alphabet hanging overhead. Most of the time I watch Angie cross the finish line but if all else fails, we meet up under the giant “S”. Cus’ that’s how we roll.

Follow these tips to keep it stress free at your next big city race. Or, delegate the logistics (and stress) to your husband like Angie does.

Either way, you will get to the starting line ready to rock!

 

]]> http://marathontrainingacademy.com/six-tips-for-race-day-logistics/feed 2 http://marathontrainingacademy.com/race-recap-the-kentucky-derby-marathon http://marathontrainingacademy.com/race-recap-the-kentucky-derby-marathon#comments Fri, 04 May 2012 03:05:27 +0000 Angie http://marathontrainingacademy.com/?p=2405 My plan is to run a marathon in all 50 States. I’m always looking to add a new state to my collection. I had my eyes on the Kentucky Derby Marathon in Louisville, Kentucky for some time hoping I could work it in on my calendar.

This is a large event with almost 18,000 runners –most are participating in the half or “mini” marathon.

Every marathon has its own personality. We found this race to be fun, well organized and able to capture the personality of the city. Here is my race recap:

The Course
We had ideal springtime weather. It was slightly cool and overcast. The course went through some beautiful areas in Louisville like Churchhill Downs (racetrack of the Kentucky Derby). We entered through a tunnel onto the infield and got to see a few race horses warming up. Even going at an easy pace the horses appeared so fast and graceful. I also enjoyed running through a lovely historic neighborhood.

In miles 11-14 we went through Iroquois Park. There wasn’t any vehicular traffic there and it was beautiful and shaded. This section did have a series of challenging hills. I had one man ask me, “How much farther do these hills go?” The course flattened out again until we hit another series of hills from miles 21-24.

The only things I didn’t like about the course was the later set of hills and when the half marathon and marathon course merged again at miles 18-21. They didn’t have the road divided very well and at times there were walkers migrating into the marathon lane.

Support along the course was good. There were plenty of aid and water stations. At some water stations they handed out water in these inflexible plastic cups. Since you couldn’t squeeze the top together to form a lip I ended up getting as much water on myself as I drank. However they did pass out mini-water bottles at some stations. I like these the best because you don’t have to drink it all right away and can save some for later.

Setting a PR!
I managed to run my fastest marathon yet (3:35:41). I missed qualifying for Boston by 41 seconds! I finished 35 out of 786 female marathon runners. Even though I missed my BQ I still have the satisfaction of knowing that I gave it my all. Trevor also set a PR running his half marathon in 1:47:43. He finished 1,350 out of 12,092 half marathoners.

Winning the Mental Battle
During this race I had thoughts like “I should just walk these hills because I’m not going to BQ”. But then I reminded myself that if I quit I will always look back on this race with regret. Reminding myself of that reality helped me give it my all.

Don’t go into a marathon thinking that it will be easy. You have to be prepared to fight back against thoughts of quitting. Your mind will try to rationalize its way into slowing down and walking. Stick to your strategy.

Quick Tip: Race Ready Shorts
During this marathon I carried a tube of electrolytes, three gels, and a bottle of concentrated Perpetuem. My new Race Ready shorts worked perfectly. In my opinion these are the best shorts out there. They come in a variety of lengths and colors and have a comfortable brief inside. The best thing about them is that as the name says, you will be race ready. They have two velcro front pockets and 5 mesh pockets in the back for storing gels, fuel bottles, electrolytes and keys.



Rocking the 2012 Kentucky Derby Marathon and Mini Marathon Finishing Medal and T-shirt.

Have you run a marathon recently? Leave a comment below.

]]> http://marathontrainingacademy.com/race-recap-the-kentucky-derby-marathon/feed 10 In this episode we recap the Kentucky Derby Marathon in Louisville, Kentucky. And for this episode’s quick tip Angie recommends some running shorts that are perfect for staying cool and carrying fuel. In this episode we recap the Kentucky Derby Marathon in Louisville, Kentucky. And for this episode’s quick tip Angie recommends some running shorts that are perfect for staying cool and carrying fuel. Angie and Trevor clean 34:53 http://marathontrainingacademy.com/the-history-of-the-marathon http://marathontrainingacademy.com/the-history-of-the-marathon#comments Fri, 20 Apr 2012 23:17:30 +0000 Angie http://marathontrainingacademy.com/?p=2378 When you run a marathon you become part of a living history.

Crossing the finish line connects you to those who have endured the toughness of marathon training before you.

Over 500,000 people will run a marathon in the US alone this year.

Here is the history of how our sport came to be.

Pheidippides

The history of the marathon begins with the soldier Pheidippides. Legend has it that he ran from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C a distance of around 25 miles. After Pheidippides delivered the momentous message “Niki!” (“victory”), he collapsed and died. From this auspicious start the marathon was borne into history and many people have been inspired.

First Olympic Marathon

When the first modern Olympic games were held in 1896 in Greece the legend of Pheidippides was revived by a 24.85 mile (40,000 meters) run from Marathon Bridge to the Olympic stadium in Athens. Traditionally the final event in the Olympics, the first organized marathon on April 10, 1896 was especially important to all Greeks as hosts of the event. Spiridon Louis, a Greek postal worker, crossed the finish line a full seven minutes ahead of the pack. His time was 2 hours, 58 minutes, 50 seconds for the 40 kilometer distance, beating the other 16 participants.

The Change to 26.2

At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles (or 42k) to cover the ground from Windsor Castle to White City Stadium, with the 2.2 miles added on so the race could finish in front of royal family’s viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting “God save the Queen!” as mile marker 24 is passed.

The Boston Marathon

The oldest standing marathon is the Boston Marathon which began in 1897 with 15 competitors. Now the field of marathoners is so vast that Boston limits its entry to those who meet qualifying times and people who run for specific charities.

Women were not allowed to officially participate in long distance running for many more years. It was thought to be too physically strenuous.

In 1966 Roberta Gibb unofficially completed the Boston Marathon. She hid in the bushes until most of the field of runners had passed and then jumped into the race. She was later recognized as the women’s winner for 1966, 67, and 68.

Katherine Switzer entered Boston in 1967 as K. Switzer, but when race director Jock Semple saw her running he tried to physically eject her from the race. Her boyfriend was able to block Semple out of the way and Switzer finished in 4:20. Switzer later said,

“The idea of running long distance was always considered very questionable for women because an arduous activity would mean that you were going to get big legs, grow a mustache and hair on your chest and your uterus was going to fall out.”

She’s gone on to become a spokesperson for running, has written a book, and has finished at least 35 marathons with a PR of 2:51.

World Records

The current world record time for men over the distance is 2 hours 3 minutes and 38 seconds, set in the Berlin Marathon by Patrick Makau of Kenya on September 25, 2011. The world record for women was set by Paula Radcliffe of Great Britain in the London Marathon on April 13, 2003, in 2 hours 15 minutes and 25 seconds.

On April 18, 2011, Geoffrey Mutai of Kenya ran the fastest marathon ever in a time of 2 hours 3 minutes 2 seconds at the 2011 Boston Marathon, but the mark will not be recognized as a world record since the Boston course fails the IAAF (International Association of Athletics Federation) criteria for world record eligibility (due to the elevation drop and point to point measurements).

The first person dared to take on the marathon distance thousands of years ago. This distance still beckons runners of every level. A book could be written about all the people who’ve taken their challenging circumstances in stride and run marathons. We all come to the marathon with different backgrounds, goals and motivating factors yet we’re united in a common purpose.

]]> http://marathontrainingacademy.com/the-history-of-the-marathon/feed 1 In this episode Angie briefs you on the history of the marathon and answers an Academy member's question about running in minimalistic shoes. In this episode Angie briefs you on the history of the marathon and answers an Academy member's question about running in minimalistic shoes. Angie and Trevor clean 32:27 http://marathontrainingacademy.com/how-to-manage-the-marathon-munchies http://marathontrainingacademy.com/how-to-manage-the-marathon-munchies#comments Wed, 11 Apr 2012 19:10:12 +0000 Angie http://marathontrainingacademy.com/?p=2353 The long runs required for marathon training can really increase your appetite which makes it more challenging to take in fewer calories than you burn.

Plus, it’s easy to fall into the trap of justifying eating whatever you want because you ran 20 miles.

If you’re training for a marathon and want to lose weight, be conscious about your food intake. Here are four ways to keep your appetite in check.

Manage the Munchies in Four Steps. . .

1. Refuel immediately after a long run. Have a high-quality recovery drink like Recoverite as soon as you come in the door. Then, make sure you eat a meal filled with wholesome carbs and protein, like eggs and a whole-wheat English muffin within 1-2 hours so that you don’t get ravenous.




2. Count your calories, if only for a few days. This can be a good way to get yourself back on track in the eating department. It can be a real drag, but it’s the only way to actually see what you’re really eating and when. Keeping a food journal can help you pick up on clues to when you get really hungry and are more prone to temptation. You can carry a small notebook and log everything or use an app like: LoseIt, MyFitnessPal, and MyPlate to track calories.




3. Eat real food. If you’re relying on packaged and processed foods you won’t feel very satisfied. Whole foods have more bulk (fiber) and will keep you full longer. Keep an apple and some almonds in your car or your desk at work for hunger emergencies.




4. Eat a healthy breakfast. Eating a healthy breakfast gives you a head start on good nutrition for the day and also reduces the overall calories that you’ll consume.
   

   A 2003 study in the American Journal of Epidemiology found that eating breakfast regularly is associated with a lower body weight.

   A word of warning: Not all breakfast options are created equal. Having a sugary pastry and coffee will only take you so far. You’ll likely experience a blood sugar crash mid morning and be more susceptible to poor snack and lunch choices.


If you’re wanting a way to kick start your weight loss check out Appestat from Hammer Nutrition. This stimulant-free supplement can be effectively combined with your healthy eating and exercise plan to lose weight. I used Appestat over the winter months to lose a few pounds before spring marathon season and it worked really well.

 

 

]]> http://marathontrainingacademy.com/how-to-manage-the-marathon-munchies/feed 5 http://marathontrainingacademy.com/maintaining-your-momentum-in-marathon-training http://marathontrainingacademy.com/maintaining-your-momentum-in-marathon-training#comments Mon, 02 Apr 2012 16:36:30 +0000 Angie http://marathontrainingacademy.com/?p=2310 Keeping good steady momentum is crucial to meeting your running goals.

There will be times when you might feel unmotivated or bogged down in your marathon training. In this post I will show you five great ways to keep your enthusiasm for running and exercise week after week.

Here is how I keep momentum…




Maintaining Momentum

1. Look for balance.
   We all know that running is awesome. Nothing beats the feeling of having a good run. However it’s not ideal to be a one sport person. I’d like to encourage you to use focused cross training to become a stronger runner. Enjoying something other than running will help keep you balanced and decrease your chance of injury.




2. Train for races.
   Never underestimate the power of a race on the calendar, especially one that you’ve paid to enter. Schedule at least one race in the spring and one in the fall. That will give you a goal to work toward. Don’t feel like you have to run marathons constantly if you don’t want to. The goal can be varied: trail running, building up your distance, increasing speed, or doing a warrior dash or other obstacle race.




3. Connect with like-minded people.
   It can be easy to think that you’re the only one out there making the sacrifices to be healthy and dedicated to running. However you are not alone. There are many ways to connect with other runners. Join a running club (go to RRCA.com or your local specialty running store to find a running club near you), take an exercise class, or meet a friend to run. When you spend time with successful, goal-oriented people you are more likely to become like them.




4. Mentor a new runner.
   Pass along everything you’ve learned and encourage someone else. Getting into any new sport can be intimidating. It’s nice to have someone who “knows the ropes” and can give you good advice and support. When people see the benefits that running brings to your life it’s very likely that they’ll want to experience this too. However I must give a little warning so that you’re not too pushy as you promote running. Most people need to find the desire within themselves first. Let people come to you with questions instead of backing up a truck of all your running wisdom and dumping it on them.




5. Run because you love it.
   Don’t look at running as a chore. You can’t lose sight of the fact that running is a gift. Live in the moment. Make it fun. Be proud of your distances, times, t-shirts, and medals. Your physical health is something that you should never take for granted. Take good care of the body you’ve been given and work to meet your physical potential.




I hope that you can use these five tips! What else do you do to maintain your momentum? Leave a comment below.

]]> http://marathontrainingacademy.com/maintaining-your-momentum-in-marathon-training/feed 8 In this episode we discus how to keep your momentum in Marathon training. And for this episode’s quick tip, you will hear how to manage the marathon training munchies. In this episode we discus how to keep your momentum in Marathon training. And for this episode’s quick tip, you will hear how to manage the marathon training munchies. Angie and Trevor clean 36:08 http://marathontrainingacademy.com/race-recap-wisdom-from-the-new-orleans-rock-n-roll-marathon http://marathontrainingacademy.com/race-recap-wisdom-from-the-new-orleans-rock-n-roll-marathon#comments Thu, 15 Mar 2012 18:27:08 +0000 Angie http://marathontrainingacademy.com/?p=2260
I finished the New Orleans Rock and Roll Marathon in 3:36:47. I missed qualifying for Boston by 1 minute and 47 seconds!

Even though I didn’t qualify, I’m not overly disappointed with my performance. I set a personal record -beating my previous best time by 7 minutes. I think that the lessons I learned during this race will be helpful as I continue to reach for my personal best in the future.

If you take the time to analyze your race experience you’ll find valuable lessons to apply to future marathons and even other challenges in life.

“Every time I fail, I assume I will be a stronger person for it. I keep on running figuratively and literally, despite a limp that gets more noticeable with each passing season, because for me there has always been a place to go and a terrible urgency to get there.” -Joan Benoit Samuelson

Maybe you’ll be running a half or full marathon this spring. Here are three essential marathon strategies.

Smart Pacing

One of my mistakes during this marathon was not being prepared to pace myself. I was planning on running with the 3:30 pace group. Unfortunately there weren’t any pace groups to be found. I spent the first 5 miles thinking that the pace group was ahead of me so I ran faster to try and catch up with them. That was a mistake that came back to bite me around miles 15-18.

The lesson here is . . .

You want to pace yourself conservatively during the first half of the race. Don’t go out too fast in the beginning of the race. Starting out too fast means that you’ll burn through your stored energy too quickly and your muscles will fatigue faster, leaving you feeling tired and depleted toward the end of your race. If you have more energy toward the end you can always speed up.

Smart Mindset

Have a strategy or mantra in place to help you when you hit the wall. (I hit the wall at mile 16). Realize that if you hang in there the feelings of wanting to quit or to keep walking will pass.

1. Have a couple of good mantras “in the bank” to pull out if you need it. If you plan on listening to music have a few “go to” songs that always fire you up. Distract yourself by looking at the scenery, other runners, or spectators.
2. If you have friends or family there to cheer you on in the race you can encourage them to be at the spot where you might need the most encouragement. If you don’t have anyone along the course to cheer you on, just pretend that every spectator is there for you. If someone cheers or says “looking good,” acknowledge them with a smile and thank you. Internalizing their support can give you confidence.
3. Finally, don’t be afraid to give yourself a pep talk. One of the things I always tell myself is that I’ll feel the same physically tomorrow whether I give it my all or give a half-hearted effort. However, I’ll feel very different emotionally as a result of a great effort or sub-par determination.

Smart Fueling

The third essential marathon strategy is to have a smart fueling system. This should be the system that you developed and practiced during your training. You never want to try something new on race day.

I recommend using the fueling protocol and products from Hammer Nutrition. I’m not going to go into detail about that system here because we’ve covered that on past podcasts like “Don’t Make These Fueling Mistakes” and “Interview with Steve Born.”

Carry the fuels that you’ll need during the race with you. Some races offer 2-3 stations with gels, but you’re not always guaranteed anything other than water. I carry the fuels I’ll need during a race and drink water from the aid stations.

The first few feet of the water station will also be the busiest. Aim to take fluids from the middle section and make eye contact with the volunteer that you want to grab from. When you get your fluid make sure that you keep moving forward until you’re out of the traffic.

And Finally . . .

Enjoy the experience! Choose to embrace the moment and learn the lesson instead of complaining and being negative.

When you cross that finish line see yourself as the winner you are. Savor that happy exhausted sensation, but don’t stop. Keep moving forward physically and metaphorically. Move forward, accept your medal, drink some fluids, refuel the body, and walk, walk, walk. It will help you recover more quickly.

Even if you perceive the marathon as a negative experience right now, you may be surprised to find that it takes on greater meaning as time goes on. Sometimes those “failures” in life actually teach us the most and drive us forward to eventually reaching our goals. I like this quote by Coach Jenny Hadfield:

“I made a pact with myself to never complain about an event I’ve successfully finished. No matter what my finish time or pace, I will cross the line with a pocket full of gratitude. Records are meant to be broken, but those moments are far and few between. Every adventure offers an opportunity to evolve, explore, and celebrate life. And that is the gift that keeps on giving.”




Quick Tip: Pace calculator at Runner’s World

This tool will help you predict your finishing time based on a past race and get an idea of what your training paces should be. http://www.runnersworld.com/cda/trainingcalculator/0,7169,s6-238-277-279-0-0-0-0-0,00.html




]]> http://marathontrainingacademy.com/race-recap-wisdom-from-the-new-orleans-rock-n-roll-marathon/feed 7 In this episode Angie shares the wisdom she gained from the New Orleans Rock n Roll Marathon and for this episode’s quick tip she recommends a training calculator to determine your training pace. In this episode Angie shares the wisdom she gained from the New Orleans Rock n Roll Marathon and for this episode’s quick tip she recommends a training calculator to determine your training pace. Angie and Trevor clean 31:35 http://marathontrainingacademy.com/how-to-build-muscular-legs http://marathontrainingacademy.com/how-to-build-muscular-legs#comments Tue, 13 Mar 2012 02:29:56 +0000 Guest http://marathontrainingacademy.com/?p=2254 Guest Article by Fitness Expert and Triathlete Ben Greenfield

Of all the sports on the face of the planet, professional cycling produces some of the most impressive legs. But you don’t have to ride a bike for 4-6 hours a day to get those same rock-hard quads, rippling thighs, and powerful, muscular calves. Instead, in this article, you’ll learn how to use a highly effective series of strength and toning moves to get legs like Lance Armstrong.

By splitting the legs into three basic muscle groups, the quadriceps, the hamstrings and the calves, you can create a strategy for targeting each section. Here is how:

1) Quadriceps

There are two reasons that the legs of a marathoner look skinny or stringy compared to a cyclist: 1) the leg muscles must contract with a greater amount of force to pedal a bicycle compared to taking a step while running; 2) jarring, impact-based running is far more catabolic and able to significantly tear down muscle fibers compared to cycling.

Based on these two reasons, a strategy for building impressive quads should involve choosing activities that 1) require high force production, such as lifting weights or uphill bike riding, and 2) avoid excessive catabolic activities like running or long easy cardio sessions.

Since the quadriceps (which run along the front of the thigh) are primarily responsible for extending the lower leg at the knee joint and flexing the upper leg at the hip joint, any program designed to build the quads should focus on these motions.

A perfect exercise for combining both these movements is the “kick-forward”. For this exercise, simply attach a cable or elastic band to the ankle or lower leg, stand on the opposite leg, and kick forward while keeping the leg relatively straight and the quad muscles contracted. Move in a slow, controlled fashion for this exercise.

2) Hamstrings

In many exercise books or magazines, you may have read about a bad quad:hamstring ratio, which basically means that the hamstrings (which run along the back of the leg from the hips to the upper calves) are dis-proportionally stronger than the quads. While this can sometimes be the case in elite athletes, in the average individual the problem is not that the hamstrings are too strong, but rather that they are too tight. In either case, the result is poor performance and low back pain, as well as an inability to properly develop the muscles in the hamstrings.

For this reason, it is important to choose hamstrings exercises that focus on both mobility and range-of-motion in the hamstrings as well as strength in the hamstrings. Since the hamstrings are responsible for extending the leg at the hip joint and flexing the leg the knee joint, a perfect exercise for this objective is the “Romanian deadlift”.

For this movement, which can be done standing on one leg or two, you simply hold a weight and hinge forward at the waist while sticking your butt out behind you. If you keep your back straight and look forward, you’ll reach a point where the hamstrings feel very tight and you simply can’t go any further without bending your back. At that point, simply stand back up to the starting position. During the entire Romanian deadlift, keep your knees just slightly bent.

This exercise will address both tight and weak hamstrings, and allow you develop the backs of your legs without having to worry about a strength imbalance between your quads and hamstrings. Once the hamstrings and back of your legs are strong, you’ll have impressive muscle development from the upper calves all the way up to the butt.

3) Calves

It may seem intuitive that to get nice calf muscles (which run along the back of your lower leg) you should do lots of toe raises, since the calf muscles are responsible for extending the toes. While this can certainly help, it is a very slow and inefficient way to get strong, powerful and toned calves, and doesn’t take advantage of the fact that the calf muscles are also partially responsible for flexing the leg at the knee joint.

Instead, a good calf program should focus on movements that require flexing the knee and high amounts of strength and power, while shifting some of the weight onto the mid or front of the foot so that the calf muscles are forced to contract.

Two such movements are squat jumps and incline sprinting. For squat jumps, simple get down into a squat position, swing your arms and jump as high as possible, then land in a controlled fashion with the knees slightly bent. Once you’re good at these type of body weight squat jumps, you can progress to doing squat jumps with a barbell on your back, or holding a medicine ball to your chest.

For incline sprinting, I recommend using a treadmill. My favorite incline sprinting workout on the treadmill is a 10×30. To do this, just put the treadmill at as high an incline as possible, then set it at what would be considered a fast running speed for you even if the treadmill were not on an incline. Get on, run for 30 seconds, then, while the treadmill belt is still moving, hop off and recover for 30-60 seconds (if you want, you can do crunches or push-ups while you recover). Once you’re rested, hop back on for another 30 second bout, for a total of 10 rounds.

By combining the quadriceps, hamstrings and calf exercises above with a few cycling workouts a week, you can easily develop legs like Lance without having to ride a bicycle as much as him!

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If you want to learn more about how to swim, bike and run lightning fast, but also have a nice body, (and get access to the other 6 articles in this series) then head over to Tri-Ripped for a brand new approach to training for the ultimate triathlon body.


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]]> http://marathontrainingacademy.com/how-to-build-muscular-legs/feed 3 http://marathontrainingacademy.com/three-moves-to-get-a-better-chest http://marathontrainingacademy.com/three-moves-to-get-a-better-chest#comments Sun, 11 Mar 2012 00:46:43 +0000 Guest http://marathontrainingacademy.com/?p=2250 Guest Article by Fitness Expert and Triathlete Ben Greenfield

Whether you’re a guy or a girl, a better chest is something that can help you look better in a swimsuit or business suit. But getting a better chest goes far beyond simply looking good or having nice pecs.

This is because the chest muscles are responsible for flexing your upper arm bone (as you’d do when swimming), moving the arm inwards (as you’d do when holding bike handlebars) rotating the arm bone towards the body (as you’d do when running), and breathing deeply (as you’d do during intense exertion).

Because of those actions, getting a better chest is crucial to both aesthetics and performance – whether you’re a power lifter or an endurance athlete.

So here are three ways to take your pecs to the next level and get a better chest:

1) Press From All Angles.

Don’t just bench-press or do push-ups. Instead, include exercises on a decline or incline bench, or with your feet or hands elevated to work all angles of your chest. On a weekly basis, you should include incline, decline, and flat chest pressing or push-ups so that you attack your chest muscles from all angles. For variety, do exercises like decline pushups, incline bench press, and dumbbell chest press.

2) Fly.

Flies help develop the inner pec muscles that presses have a hard time targeting, and there are many variations of the fly that you can use, including machine chest flies, decline dumbbell flies, flat dumbbell flies, seated cable flies, and standing cable flies. When you do flies, don’t go outside your comfortable range of motion, as it can be easy to hurt your shoulders if you don’t do flies properly.

3) Work Your Postural Muscles.

Slouched shoulders can make your chest look droopy, so when you’re working your chest, you also need to include shoulder posture exercises like seated rows, single arm cable or dumbbell rows, pull-downs and pull-ups. When you’re at your computer, reading a book, or sitting in a car, bus or airplane, always make sure you’re not letting your neck or shoulders roll forward, as this can lead to a sagging chest.

No discussion of how to get a better chest would be complete without addressing “man boobs”, which are medically referred to as gynecomastia – or abnormally large mammary glands. This condition is not physically harmful, but can be embarrassing and an indicator of more serious underlying hormonal conditions. If you’re a guy, and you find that no matter how much you work your chest, you can’t get rid of the extra tissue, you should:

1) See an endocrinologist or a naturopathic physician. Sex hormone imbalances and a reaction to pharmaceutical drugs are commons causes of man boobs.

2) Wear compression garments. Compression sports-wear, such as supportive t-shirts, can help with both appearance and comfort as you work on getting rid of man boobs.

3) Watch your diet. Some folks simply store more fat in certain areas – and any caloric excess is going to go straight to your trouble spot, especially if that’s mammary tissue! For getting rid of man boobs, pay special attention to limiting alcohol, sugars, and processed fats such as baked goods and vegetable oils.

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If you want to learn more about how to swim, bike and run lightning fast, but also have a nice body, (and get access to the other 6 articles in this series) then head over to Tri-Ripped for a brand new approach to training for the ultimate triathlon body.


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]]> http://marathontrainingacademy.com/three-moves-to-get-a-better-chest/feed 1 http://marathontrainingacademy.com/4-ways-to-get-a-better-butt http://marathontrainingacademy.com/4-ways-to-get-a-better-butt#comments Thu, 08 Mar 2012 03:12:53 +0000 Guest http://marathontrainingacademy.com/?p=2231 Guest Article by Fitness Expert and Triathlete Ben Greenfield

Maybe you have super skinny legs and don’t like your flat backside. Maybe you want your butt to look better in jeans or a swimsuit. Or perhaps you simply can’t seem to generate the muscular force you want while lifting weights, running or riding a bike.

Whether you’re pursuing performance or power, you’re about to learn how to get a better butt, what your butt muscles actually do, good butt muscle exercises, and a simple 4-step solution to get your glutes firing.

Why You Need A Better Butt

A common imbalance (even among athletes) is a weak butt. This is a result of a combination of a “sitting” profession that keeps the butt muscles turned off all day long, followed by hitting the gym, running, cycling or doing any other form of exercise with those inactivated butt muscles.

When this happens, it creates three problems: 1) you lose the aesthetic appeal of having nice glutes; 2) you get low back pain as your pelvic joint overcompensates for a weak butt and 3) you can’t generate as much power as you should be able to generate with your hips and legs.

What Are The Butt Muscles?

Your butt is comprised of several muscles. The first is your “gluteus maximus”, which is one of the largest and strongest muscles in your body – starting at your hip and ending on your upper leg bone. The gluteus maximus extends and externally rotates your leg, also extends your trunk, and is mostly responsible for the “round” look you can get in your butt when you do exercises that trigger these motions.

The other two smaller butt muscles are the gluteus medius and gluteus minimus. These muscles, which can become just as notoriously weak as the gluteus maximus, primarily work when you’re supporting your body on one leg, as you might do when you’re walking, running, climbing stairs or changing directions.

What Are Good Butt Muscle Exercises?

If you’ve ever been out on a tough, hilly hike, you’ve realized from your sore butt the next day just how much you utilize your glutes when you step, climb and change direction. By simulating these type of hiking movements when you train your butt in the gym, you can significantly improve your leg power, and also get a better butt. Here are three good butt exercises to get those mountain-goat glutes:

1) Step-Ups. Choose a bench or platform that is preferably at knee height or above. Place on leg up on the elevated surface and step-up, driving your opposite to your chest as you step. For added difficulty, place a barbell on your back or clutch a dumbbell to your chest. Do 3-5 sets of 8-12 reps for each leg.

2) Stair-Climber Strides. Get on a stair climber at the gym and hold a dumbbell in each hand. Put the machine on a relatively slow climb rate and climb 2-3 stairs at a time, focusing on pushing through the entire stepping motion. Perform 3-5 sets of 2-4 minutes, and recover between reps by working a different non-leg exercise (such as core, arms, etc.).

3) Kick-outs. There are several variations of the kick-out motion, but each involves you bending at the waist and kicking out behind you, preferably with your heel going higher than your low back. You can get in a crawl position and kick-out (easy version), use a kick-out machine at the gym, or attach a cable or elastic band to your leg and kick-out. Perform 3-5 sets of 10-20 kick-outs per leg.

4 Steps To Getting A Better Butt

So today, I show you a 4 step process to getting a stronger butt in 8 weeks:

Step 1: 4 sets of 25 bridges (shown below) every 2 days for 2 weeks

Step 2: 4 sets of 25 ball bridges (shown below) every 2 days for 2 weeks

Step 3: 2 sets of 25 ball bridges and 2 sets of 25 single leg bridges (shown below) for 2 weeks

Step 4: 2 sets of 25 ball single leg bridges and 2 sets of 25 single leg ball bridges (shown below) for 2 weeks

Once you’ve finished, move into maintenance mode: 2x/week do 2 sets of 25 single leg bridges and 2 sets of 25 single leg ball bridges.

And that’s it.

This will take about 10-15 minutes of your time, two times a week. You will be able to literally watch your butt transform, and feel significantly greater stability when you’re standing on one leg, stepping, changing direction, jumping, running or bicycling.

If you want to learn more about how to swim, bike and run lightning fast, but also have a nice body, then head over to Tri-Ripped for a brand new approach to training for the ultimate triathlon body.

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]]> http://marathontrainingacademy.com/4-ways-to-get-a-better-butt/feed 3 http://marathontrainingacademy.com/how-to-get-a-flat-stomach http://marathontrainingacademy.com/how-to-get-a-flat-stomach#comments Tue, 06 Mar 2012 20:16:36 +0000 Guest http://marathontrainingacademy.com/?p=2211 Guest Article by Fitness Expert and Triathlete Ben Greenfield

Whether it’s a sign of health, beauty, virility, or movie star status, a flat stomach is something that many people all over the world crave. This is because a flat stomach is so hard to get. It can indicate full-body strength and it is essential to powerful performance.

In this article, you’ll learn how to get a flat stomach safely, effectively, and with zero liposuction involved.

How To Get A Flat Stomach

Despite what many folks appear to believe, six-pack abs are not six soda-can shaped muscles that sit under the skin of your stomach, somehow magically filling and emptying as you become more or less fit.

Instead, your stomach muscles are made up of four basic groups that, like most muscles, appear to be named by ancient Latin monks:

1. The rectus abdominis: The rectus abdominis is one big sheet of muscle tissue that runs from your breastbone down to your pelvis.
2. The external obliques: The external obliques run from your ribs to your hips in a forward direction.
3. The internal obliques: The internal obliques run from your ribs to your hips in a backwards direction.
4. The transverse abdominis: The transverse abdominis is located deep in your abs, underneath the obliques.

The key to better abs, which most people neglect when trying to get a flat stomach, is a training program that targets each of these muscles, and not just one of them. You simply can’t train just one single muscle group of the stomach in isolation and expect for your abs to look fit, trim, toned, ripped or flat. Instead, you need to train all the stomach muscles in a functional, multi-muscle manner.

This is same reason why people who want nice arms can’t just do bicep curls, but also need to do pull-ups and deadlifts. And that’s why people who want a better butt can’t just do lying hamstring curls, but also need to exercises do squats and lunges. The body responds best when we train entire muscle groups that surround our “trouble spot,” and not just the isolated trouble spot. People who want a flat stomach can’t only do crunches.

So if this type of multi-muscle training is a goal, what would a flat stomach workout look like?

Flat Stomach Exercises

You should work your stomach muscles every 2-3 days, including abdominal exercise as part of a scheduled cardio workout or weight training workout. For your flat stomach training you should include one exercise for each of the abdominal muscle groups and also one exercise for your lower back. Here is a guide to choosing the proper exercises:

• Rectus abdominis: For your rectus abdominis, exercise choices include flexing motions of the spine, such as crunches and crunch variations, V-ups, sit-ups and sit-up variations, hanging leg raises, or knee-ups. Front planks are also quite good for this muscle group.
• External and internal obliques: Twisting and rotating motions are good exercises because they work both the external and internal oblique muscles. That is because if you rotate to your left, your left external oblique and your right internal oblique are doing the work, and vice versa. Twisting motions include Russian Twists, Cable Torso Twists, and the WoodChopper.
• Transverse abdominis: The transverse abdominis is an interesting muscle group, because it doesn’t really move you through a range of motion as much as support the stomach and the gut. So when you suck in your stomach, that’s the transverse abdominis muscles working. Although you can work this muscle group anywhere, such as sucking in your stomach while you’re driving in your car, sitting on an airplane, or standing in line at the grocery store, you can also make it work pretty hard with an exercise like front planks.
• Low back muscles: Finally, the low back muscles can be worked with a simple contraption at the gym that allows you to do low back extensions or, if you’re not at a gym, you can do back extensions on a stability ball, or from the floor by lying on your stomach and lifting all four limbs off the ground.

During a typical flat stomach workout you would include several sets of a flexing exercise, a twisting exercise, a planking exercise and an extending exercise.

Get Rid of Stomach Fat

No matter how well you’ve developed your stomach muscles, you need to get rid of layers of stomach fat that can cover up your abs. Here are three tips to get rid of that last little bit of flab around your waistline:

1) Be sure you’re using a well-rounded workout routine, which includes what I call the “3 Pillars of Exercise”:

1. Pillar: Weight Training
2. Pillar: High-Intensity Cardio Intervals
3. Pillar: Aerobic Fat-Burning Sessions

Weight training alone or cardio alone is often not enough to erase that last bit of storage fat, so use the modes above in your training routine.

2) Control stress and get adequate sleep. Often bloating and inflammation are a primary cause of a puffy stomach or a little extra padding on the waistline. Use stress-reduction techniques and try to sleep 7 to 8 hours each night whenever possible.

3) Eliminate or significantly moderate the big three belly fat triggers: high-sugar, starchy foods (yes, that includes wheat); processed, packaged foods; and alcohol. I’ve witnessed these simple changes produce visible stomach fat reduction in just 2 to 4 weeks.

Using the tips in this article, you can get the perfect musculature for a flat stomach, develop a functional core that gives you powerful physical performance, and lose belly fat.

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Here is a link to Ben’s Tri-Ripped program. In full disclosure this is a paid affiliate link. It is geared more toward triathletes but he says many runners have purchased the product as well.

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]]> http://marathontrainingacademy.com/how-to-get-a-flat-stomach/feed 2 http://marathontrainingacademy.com/how-to-get-a-more-athletic-looking-body http://marathontrainingacademy.com/how-to-get-a-more-athletic-looking-body#comments Thu, 01 Mar 2012 04:52:55 +0000 Trevor http://marathontrainingacademy.com/?p=2184 Ben does 15-20 triathlons a year. This means he is not unaccustomed to stripping down to Speedos to hit the water.

Lucky for him he’s tri-ripped (a ripped triathlete).

After perusing his website I (Trevor) see that once you are tri-ripped, you can pose for half of all photographs with your shirt off.

The last time I had my shirt off in public I spent all day sucking in my non tri-ripped stomach.

The problem is . . . even though I am in pretty good shape because of marathon training my muscles are concealed under a cozy blanket of fat.

The Skinny Fat Look

This happens when runners have a lot of fat deposits along the waistline (love handles, muffin tops, gut) yet skinny legs, arms, and chest. This skinny fat look stems from a combination of low amounts of muscle, a lot of aerobic training, and a high carb diet.

And after reading that last paragraph you never need to see me shirtless.

The Fit Fat Look

Ben describes this as a runner who is built more like a rugby player. The body has stored its fat in various places throughout the body and copious amounts of exercise can’t blast it away. That’s because the real problem is often a hormonal imbalance which needs to be diagnosed by a hormone specialist. Also, the fit fat runner is dealing with the same dietary and exercise imbalances of the skinny fat runner.

Where to Go From Here
I would love to be an endurance runner with a more athletic looking body. I want less body fat and more toned muscles. I want to rip my shirt off at the next family gathering and say, “Somebody call a veterinarian cus’ these puppies are sick!”

And if you are like me and are tired of being skinny fat or fit fat then listen to my take-a-ways from this episode. Three simple action steps.

Three Action Steps

After talking to Ben I realized I need to take immediate action in three ways.

1. Do two 60 minute body building sessions per week. That is Ben’s recommendation. I can handle that! Twice a week is not bad. I won’t have to live at the gym.
2. Eat high quality fats. Ben says 80% of the equation is nutrition. He is a hearty advocate of eating healthy fat to burn fat. Check out his superhuman food pyramid.
3. Train your brain while you build your body. Ben is a walking encyclopedia on nutrition. Talking with him really wet my appetite to learn more.

If you haven’t listened to this episode that should be action step number one. Tomorrow (March 1st) I’m hitting the gym for my first 60 min body building session. Then I’m hitting the buffet! Just kidding.

I’M READY TO ROCK THIS HARD BODY STYLE! I don’t know what that means but it sounds pretty cool.

Stay Tuned . . .
We are going to follow up this episode with a sequence of guest articles by Ben Greenfield about achieving a more athletic looking body.

Here is a link to the Tri-Ripped program. In full disclosure this is a paid affiliate link. It is geared more toward triathletes but he says many runners have purchased the product as well.




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This Episode’s Quick Tip

GearBuzz is a new program from Competitor to deliver editorial reviews highlighting great products, with the opportunity to purchase at an exclusive discount every week.

Examples of this week’s discount products: 50% off SLS3 Compression Socks, Storm Cruiser iPhone bike mount, Chi Running DVD.

]]> http://marathontrainingacademy.com/how-to-get-a-more-athletic-looking-body/feed 10 In this episode Trevor interviews fitness and nutrition expert Ben Greenfield about how runners can achieve a more athletic looking body. In the quick tip segment Angie shares a website for finding deep discounts on running gear. In this episode Trevor interviews fitness and nutrition expert Ben Greenfield about how runners can achieve a more athletic looking body. In the quick tip segment Angie shares a website for finding deep discounts on running gear. Angie and Trevor clean 53:40 http://marathontrainingacademy.com/running-etiquette-how-to-not-be-a-rude-runner http://marathontrainingacademy.com/running-etiquette-how-to-not-be-a-rude-runner#comments Thu, 23 Feb 2012 05:54:06 +0000 Angie http://marathontrainingacademy.com/?p=2161 This is funny . . .

One of my aunts sent me an article recently about the negative effects of long distance running.

I started reading some of the comments afterward to see if anyone would voice an alternative opinion in support of running. Instead I ran across this woman’s comment.

Here is Barbara’s two cents on runners:

“I think too much exercise is when you are in pain or uncomfortable for an extended period of time. Many runners look like they are in pain the whole time. They don’t look happy or meditative. They are usually angry and aggressive and refuse to run on sidewalks but instead run in the road and make you almost hit oncoming traffic trying to drive around them. I think they are a menace to society and a pain to deal with. There is usually room on the side of the road or sidewalk for them, but they charge at your car like enraged bulls. I think they are bullies and egomaniacs. If cyclists and joggers have any look on their face, it is like of smug superiority or bent determination.” Posted On Jan 25, 2012

I was pretty surprised by the animosity she expressed and it got me thinking that she can’t be the only person out there that feels that way about runners.

Here are the rules of running etiquette:

General Running Etiquette

How to beat the rude runner stereotype in your community

1. Run against traffic. You should always run facing traffic, so you can see and be seen by oncoming vehicles. Be very alert on blind curves. Don’t dart across the road in front of oncoming traffic.
2. Run on the right in parks and on paths. On routes closed to cars, the standard practice is to stay to the right-unless park signs indicate otherwise. Don’t run in the middle of the path as you may be obstructing traffic for other runners or cyclists.
3. Don’t run more than two across. It can be fun to run side by side so that you can talk with a running partner, but it’s not a good idea to take up the entire width of the path or trail. When other people, cyclists, or cars approach proceed to single file. Don’t be a road hog. This also applies during a road race. Make sure that you aren’t blocking the road.
4. Running partners. Be courteous when running with others who are slower than you, especially if you’re running together at their invitation. If you are running with someone slower don’t pressure them to speed up. You and your running partner should have similar goals to train together consistently.
5. Acknowledge fellow runners. People have different feelings on this topic, but many runners feel snubbed when others don’t make a gesture of recognition. Brief eye contact and a quick nod or smile will do the trick. Not returning greetings or simple nods when passing another runner can be considered rude.
6. Warn before passing someone. It’s a good idea to give the person you’re passing enough time to process the warning before the actual passing occurs. Try not to act like a stealth bomber. This is especially important if you’re running early in the morning or in the evening.
7. At the track. The most universal rule is that faster runners stick to the inside lanes while walkers and runners doing recovery jogs should occupy the outer ones. You should always run around a track in the counter clockwise direction.
8. Private property. Respect private property along your route. The world is not your playground. For example, don’t relieve yourself in the neighbor’s bushes. Don’t cut across private property unless you have permission. Definitely don’t litter. If you can’t find a garbage can carry your trash home.
9. Running talk. It’s never polite to brag about your running accomplishments. Don’t give advice without being asked. Don’t be an elitist. Whether people run 2 miles or 50 miles a week they’re still runners. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
10. Running with dogs. When you’re running on roads or trails with your dog clean up its mess. Make sure that you keep the dog on a leash especially on well-used trails and roads. If you’re running on a crowded path make sure to keep the leash short to avoid tripping other runners.
11. Body functions. Running jostles the GI track so passing gas while running is excusable and inevitable. If a runner has clearly taken pains to mask the gas the polite thing is to pretend nothing happened. Bodily functions are a fact of life during a race. If you need to spit, blow your nose, or throw-up, move to the side of the road and do it there. At the very least look before you spit or let a snot rocket fly. If nature calls check for a port-a-potty, an open business, a kind neighbor, or as a last resort, a discreet clump of bushes before relieving yourself.

Race Etiquette

If you want other runners to hate you please ignore these instructions.

1. Line up in the correct corral. Walkers should always line up in the back.
2. Pay attention to pre-race instructions.
3. Don’t run with more than two accross. Move to single file during congested spots in the race.
4. If you need to stop for any reason move to the side of the course. Never stop abruptly in the middle of the path.
5. Be careful at water stops. Move to the aid station gradually and keep moving forward after you recieve your drink.
6. Throw trash in garbage cans or to the side of the course near the aid station.
7. Look before you throw any item off the course. The runners behind you don’t want to be hit by your throwaway clothes or water cup.
8. Keep moving after you cross the finishing line and follow directions from race officials.
9. Take the appropriate amount of food in the finishing area. This is not an all you can eat buffet for you and your family members.
10. Remember to show appreciation to race volunteers. They work hard and make the race possible.

We can make the world a better place by using good running etiquette. Happy running!

Quick Tip: How to Decrease Delayed Onset Muscle Soreness:

Delayed Onset Muscle Soreness (DOMS) is the gradually increasing discomfort that occurs between 24 and 48 hours after an activity and it is perfectly normal. It occurs as a result of physical activity that stresses the muscle tissue beyond what it is accustomed to causing small microscopic tears in the muscles. Here are some guidelines to decrease and deal with DOMS.

1. Don’t do too much, too soon.
2. Cool down after exercise.
3. Stretch after running.
4. Refuel with a carbohydrate and protein source within 30-60 minutes (Hammer Recoverite).
5. Rest and massage
]]> http://marathontrainingacademy.com/running-etiquette-how-to-not-be-a-rude-runner/feed 10 This is funny . . . - One of my aunts sent me an article recently about the negative effects of long distance running. - I started reading some of the comments afterward to see if anyone would voice an alternative opinion in support of running. This is funny . . . One of my aunts sent me an article recently about the negative effects of long distance running. I started reading some of the comments afterward to see if anyone would voice an alternative opinion in support of running. Instead I ran across this woman’s comment. Here is Barbara’s two cents on runners: "I think too much exercise is when you are in pain or uncomfortable for an extended period of time. Many runners look like they are in pain the whole time. They don't look happy or meditative. They are usually angry and aggressive and refuse to run on sidewalks but instead run in the road and make you almost hit oncoming traffic trying to drive around them. I think they are a menace to society and a pain to deal with. There is usually room on the side of the road or sidewalk for them, but they charge at your car like enraged bulls. I think they are bullies and egomaniacs. If cyclists and joggers have any look on their face, it is like of smug superiority or bent determination." Posted On Jan 25, 2012 I was pretty surprised by the animosity she expressed and it got me thinking that she can’t be the only person out there that feels that way about runners. Here are the rules of running etiquette: General Running Etiquette How to beat the rude runner stereotype in your community Run against traffic. You should always run facing traffic, so you can see and be seen by oncoming vehicles. Be very alert on blind curves. Don't dart across the road in front of oncoming traffic. Run on the right in parks and on paths. On routes closed to cars, the standard practice is to stay to the right-unless park signs indicate otherwise. Don’t run in the middle of the path as you may be obstructing traffic for other runners or cyclists. Don't run more than two across. It can be fun to run side by side so that you can talk with a running partner, but it's not a good idea to take up the entire width of the path or trail. When other people, cyclists, or cars approach proceed to single file. Don’t be a road hog. This also applies during a road race. Make sure that you aren’t blocking the road. Running partners. Be courteous when running with others who are slower than you, especially if you're running together at their invitation. If you are running with someone slower don’t pressure them to speed up. You and your running partner should have similar goals to train together consistently. Acknowledge fellow runners. People have different feelings on this topic, but many runners feel snubbed when others don't make a gesture of recognition. Brief eye contact and a quick nod or smile will do the trick. Not returning greetings or simple nods when passing another runner can be considered rude. Warn before passing someone. It’s a good idea to give the person you’re passing enough time to process the warning before the actual passing occurs. Try not to act like a stealth bomber. This is especially important if you’re running early in the morning or in the evening. At the track. The most universal rule is that faster runners stick to the inside lanes while walkers and runners doing recovery jogs should occupy the outer ones. You should always run around a track in the counter clockwise direction. Private property. Respect private property along your route. The world is not your playground. For example, don’t relieve yourself in the neighbor’s bushes. Don’t cut across private property unless you have permission. Definitely don’t litter. If you can’t find a garbage can carry your trash home. Running talk. It’s never polite to brag about your running accomplishments. Don’t give advice without being asked. Don’t be an elitist. Whether people run 2 miles or 50 miles a week they’re still runners. Don’t neglect and irritate your family and friends by spending all your time running and talking about running. Running with dogs. Angie and Trevor clean 48:27 http://marathontrainingacademy.com/running-past-obstacles-in-your-marathon-training http://marathontrainingacademy.com/running-past-obstacles-in-your-marathon-training#comments Tue, 31 Jan 2012 20:23:58 +0000 Angie http://marathontrainingacademy.com/?p=2147 Each of us face obstacles and roadblocks on our way to reaching our running goals.

We can either let them stop us or we can problem solve and find a way to get past these hindrances. Each time you do something hard it loses some of its power over you. Slowly you take the power away from your fear.

Let’s look at some specific obstacles and how to overcome them.



Common Obstacles in Marathon Training. . .

Lack of Time

Finding the time to run and train for a marathon is a common challenge. Most of us have full-time jobs, families, and other commitments. Usually when people on Facebook comment that they don’t have time to train for a marathon, other people will comment back with something like, “I get up at 4am to get my run in so that I can get my four kids to school and get to my full-time job on time.” This illustrates the point that it can be done.

Finding time to run is such an important topic that we have a whole lesson on this subject in the Academy. Listen to this quote by Charles Bixton. “You will never find the time for anything. If you want time, you must make it.” Essentially, finding time to train for a marathon comes down to being intentional.

Weight

Excess weight can seem like a barrier to reaching your running goals. On one hand you want to run to lose the weight. But on the other hand, running with extra weight can be difficult and put you at risk for injury. Here are some tips to help you reach your weight loss and running goals at the same time. The first tip is to:

1. Lose the Weight Mentally: You may have mental barriers that you must overcome to see the weight come off. You need to start adopting the mindset of a healthy, fit person. Ask yourself, is this something a runner would do? Start to see the person you want to be and make your choices accordingly.
2. Start Moving: Don’t be afraid to start slowly. You may get discouraged by seeing the person on the treadmill next to you flying along effortlessly, but tell yourself that it will be you someday.
3. Invest in Yourself: Buy yourself some running shoes and exercise clothes that make you feel good. This will give you more confidence and you’ll be more likely to keep up your exercise routine.
4. Feed the Body You Want to Have: Make food choices by keeping your fitness and health goals in mind. Honestly ask yourself if a certain food item and amount is going to benefit you. For example, cut out caloric beverages and replace them with a no-calorie substitute.
5. Evaluate the Other Areas of Your Life: Make sure that your environment, stress level, sleep, and relationships are healthy. There are many aspects that contribute to becoming a fit and confident runner.

Hills

There are a few different responses to hills. Some people avoid them, some hate them, and some tackle them. When I visit my sisters in PA I’m suddenly confronted by hills everywhere. It used to intimidate and embarrass me as I found myself walking in the middle of a hill. However, I decided to see them as a challenge and enjoy the training benefits that hills bring. My mantra for conquering them was “hills are speed-work in disguise.”

Use good running form on hills. Let your gaze guide you as you keep your eyes in front of you. Don’t look at your feet. Stay relaxed. Run tall and don’t hunch over. Press forward with your hips and lean slightly into the hill. Keep your steps short and pick up your knees to increase your stride rate. Spring up from your toes to create more lift.




Injury

Injury can be a big obstacle that people face on the way to achieving their running goals. Unfortunately runners do have a high rate of injury and this can lead some people to conclude that they “can’t” run a marathon.

However, I know from experience that you can overcome injury and become a life-long runner. I have personally come back from injury and know that it is possible to stay healthy and run multiple marathons.

I believe that injury prevention comes down to having the right mindset. Injury prevention is such an important topic that we have a whole course inside the Academy to help people master it.

It’s important to use the right running dynamics like having good form and making provisions for personal safety. Having the proper footwear can also make or break your marathon training. It is estimated that 50% of runners are wearing the wrong shoes. I also strongly believe in the value of focused cross training. You need to be building overall strength and flexibility and balancing your hard work with rest.

Conclusion
Whatever the issue, you can prevail. There will be times when all of us will fail. Don’t beat yourself up. Just get up and keep going again. Don’t make excuses why you can’t succeed and don’t compare yourself to others. This is your journey. It all comes down to having the right mindset, good information, and the commitment work hard.

Quick Tip

Here a three websites with marathon and half marathon directories:
active.com
halfmarathons.net
marathonguide.com

I like marathonguide.com the best because it has participant reviews and a directory for finding races outside of the United States.

Leave a comment at the end of this post about what obstacle you’re working to overcome and what spring race you’ll be doing.

]]> http://marathontrainingacademy.com/running-past-obstacles-in-your-marathon-training/feed 8 Each of us face obstacles and roadblocks on our way to reaching our running goals. - We can either let them stop us or we can problem solve and find a way to get past these hindrances. Each time you do something hard it loses some of its power over ... Each of us face obstacles and roadblocks on our way to reaching our running goals. We can either let them stop us or we can problem solve and find a way to get past these hindrances. Each time you do something hard it loses some of its power over you. Slowly you take the power away from your fear. Let’s look at some specific obstacles and how to overcome them. Common Obstacles in Marathon Training. . . Lack of Time Finding the time to run and train for a marathon is a common challenge. Most of us have full-time jobs, families, and other commitments. Usually when people on Facebook comment that they don’t have time to train for a marathon, other people will comment back with something like, “I get up at 4am to get my run in so that I can get my four kids to school and get to my full-time job on time.” This illustrates the point that it can be done. Finding time to run is such an important topic that we have a whole lesson on this subject in the Academy. Listen to this quote by Charles Bixton. "You will never find the time for anything. If you want time, you must make it." Essentially, finding time to train for a marathon comes down to being intentional. Weight Excess weight can seem like a barrier to reaching your running goals. On one hand you want to run to lose the weight. But on the other hand, running with extra weight can be difficult and put you at risk for injury. Here are some tips to help you reach your weight loss and running goals at the same time. The first tip is to: Lose the Weight Mentally: You may have mental barriers that you must overcome to see the weight come off. You need to start adopting the mindset of a healthy, fit person. Ask yourself, is this something a runner would do? Start to see the person you want to be and make your choices accordingly. Start Moving: Don’t be afraid to start slowly. You may get discouraged by seeing the person on the treadmill next to you flying along effortlessly, but tell yourself that it will be you someday. Invest in Yourself: Buy yourself some running shoes and exercise clothes that make you feel good. This will give you more confidence and you’ll be more likely to keep up your exercise routine. Feed the Body You Want to Have: Make food choices by keeping your fitness and health goals in mind. Honestly ask yourself if a certain food item and amount is going to benefit you. For example, cut out caloric beverages and replace them with a no-calorie substitute. Evaluate the Other Areas of Your Life: Make sure that your environment, stress level, sleep, and relationships are healthy. There are many aspects that contribute to becoming a fit and confident runner. Hills There are a few different responses to hills. Some people avoid them, some hate them, and some tackle them. When I visit my sisters in PA I’m suddenly confronted by hills everywhere. It used to intimidate and embarrass me as I found myself walking in the middle of a hill. However, I decided to see them as a challenge and enjoy the training benefits that hills bring. My mantra for conquering them was “hills are speed-work in disguise.” Use good running form on hills. Let your gaze guide you as you keep your eyes in front of you. Don’t look at your feet. Stay relaxed. Run tall and don’t hunch over. Press forward with your hips and lean slightly into the hill. Keep your steps short and pick up your knees to increase your stride rate. Spring up from your toes to create more lift. Injury Injury can be a big obstacle that people face on the way to achieving their running goals. Unfortunately runners do have a high rate of injury and this can lead some people to conclude that they “can’t” run a marathon. However, I know from experience that you can overcome injury and become a life-long runner. I have personally come back from injury and know that it is possible to stay healthy and run multiple marathons. Angie and Trevor clean 30:13 http://marathontrainingacademy.com/flashback-episode-how-to-perfect-your-running-form http://marathontrainingacademy.com/flashback-episode-how-to-perfect-your-running-form#comments Wed, 18 Jan 2012 22:36:30 +0000 Angie http://marathontrainingacademy.com/?p=2106 Running form encompasses the position and state of relaxation of your body as you run.

Having good form can save energy and decrease the chance of getting a common running injury!

If you are a new runner it is important to learn good running posture so that you don’t pick up any bad habits. If you’ve been running for a while be sure to evaluate your running form to see if there are areas that need improvement.

Let’s take a look at each body part directly involved in running.

Head to Toe Running Form Evaluation:




1. Head: Good running posture starts with your head.
   Let your gaze guide you as you look ahead and scan the horizon. Imagine that you’re a marionette puppet and a string is coming out of the top of your head pulling it up. Run with your jaw relaxed and develop a pattern of breathing step by step. Breathe in-in as your feet hit the ground and then out-out as they hit the ground again.
2. Shoulders: Keep your shoulders low, loose, and level.
   They shouldn’t dip with each stride or feel tense or tight. If you feel tension starting to develop or your shoulders are creeping toward your ears, let your arms hang loosely at your sides and shake out the tension.
3. Arms: Your arms provide balance and coordination with your legs.
   Your hands control the tension in your upper body. Don’t clench your hands in fists. Let your fingers lightly touch your palms (imagine carrying a potato chip in each hand).

   Elbows should be bent at 90 degrees and swing forward and back. Don’t drive your arms forward as you run, drive them backward. Keep your arms close to the torso but don’t allow them to cross the midline of your body as they swing back and forth. Again, if you feel tension in your arms or shoulders, let your arms drop to your sides and shake them out.

4. Torso: Your torso is controlled by your head and shoulder position.
   Keep the back straight and upright to increase lung capacity and maintain a slight forward lean (this should start from your ankles). Your upper body should also be in balance with your legs and hips.
5. Hips: Your hips are the center of gravity.
   Point your hips straight ahead and make sure that your pelvis is level. If your torso is correctly aligned then your hips will follow suit.
6. Legs: Distance running requires a slight knee lift, short stride, and quick leg turnover.
   This will create fluidity and avoid wasting energy. Your feet should land directly under your hips with the knee slightly flexed as the foot hits the ground. If you have proper knee lift it will feel like you are driving the knee forward and not upward.

   Over-striding decreases speed and efficiency and puts stress of your knees, hips, and back. Shortening your stride by 10% may reduce the impact on your legs and decrease your risk of shin stress fractures.

7. Ankles/Feet: Your foot should land midfoot and hit the ground lightly.
   The ankle will be flexed as the foot rolls forward to push off. You should feel your calf muscles propelling you forward without bobbing up and down.

   Over-pronation is when the foot rolls too much during the landing and pushoff phase and puts too much stress on the foot. It can be caused by weak muscles in the lower body as well as stride problems. Many experts recommend barefoot or minimalistic running to strengthen and stabilize the ankle and foot muscles. Other runners find success using motion control shoes.

Quick Tip:

The keys to Chi Running are postural alignment and relaxation. Chi Running encourages landing with a midfoot strike, using a forward lean, and engaging core strength for forward motion, rather than leg strength. This approach makes your running easier and healthier for the whole body. To find a class near you visit: http://www.chirunning.com/what-is-chirunning/

The POSE Method is also concerned with having the correct posture and technique. To find an instructor near you visit: http://www.posetech.com/services/coach-list.html

]]> http://marathontrainingacademy.com/flashback-episode-how-to-perfect-your-running-form/feed 9 Running form encompasses the position and state of relaxation of your body as you run. - Having good form can save energy and decrease the chance of getting a common running injury! - If you are a new runner it is important to learn good running ... Running form encompasses the position and state of relaxation of your body as you run. Having good form can save energy and decrease the chance of getting a common running injury! If you are a new runner it is important to learn good running posture so that you don't pick up any bad habits. If you've been running for a while be sure to evaluate your running form to see if there are areas that need improvement. Let's take a look at each body part directly involved in running. Head to Toe Running Form Evaluation: Head: Good running posture starts with your head. Let your gaze guide you as you look ahead and scan the horizon. Imagine that you're a marionette puppet and a string is coming out of the top of your head pulling it up. Run with your jaw relaxed and develop a pattern of breathing step by step. Breathe in-in as your feet hit the ground and then out-out as they hit the ground again. Shoulders: Keep your shoulders low, loose, and level. They shouldn't dip with each stride or feel tense or tight. If you feel tension starting to develop or your shoulders are creeping toward your ears, let your arms hang loosely at your sides and shake out the tension. Arms: Your arms provide balance and coordination with your legs. Your hands control the tension in your upper body. Don't clench your hands in fists. Let your fingers lightly touch your palms (imagine carrying a potato chip in each hand). Elbows should be bent at 90 degrees and swing forward and back. Don't drive your arms forward as you run, drive them backward. Keep your arms close to the torso but don't allow them to cross the midline of your body as they swing back and forth. Again, if you feel tension in your arms or shoulders, let your arms drop to your sides and shake them out. Torso: Your torso is controlled by your head and shoulder position. Keep the back straight and upright to increase lung capacity and maintain a slight forward lean (this should start from your ankles). Your upper body should also be in balance with your legs and hips. Hips: Your hips are the center of gravity. Point your hips straight ahead and make sure that your pelvis is level. If your torso is correctly aligned then your hips will follow suit. Legs: Distance running requires a slight knee lift, short stride, and quick leg turnover. This will create fluidity and avoid wasting energy. Your feet should land directly under your hips with the knee slightly flexed as the foot hits the ground. If you have proper knee lift it will feel like you are driving the knee forward and not upward. Over-striding decreases speed and efficiency and puts stress of your knees, hips, and back. Shortening your stride by 10% may reduce the impact on your legs and decrease your risk of shin stress fractures. Ankles/Feet: Your foot should land midfoot and hit the ground lightly. The ankle will be flexed as the foot rolls forward to push off. You should feel your calf muscles propelling you forward without bobbing up and down. Over-pronation is when the foot rolls too much during the landing and pushoff phase and puts too much stress on the foot. It can be caused by weak muscles in the lower body as well as stride problems. Many experts recommend barefoot or minimalistic running to strengthen and stabilize the ankle and foot muscles. Other runners find success using motion control shoes. Quick Tip: The keys to Chi Running are postural alignment and relaxation. Chi Running encourages landing with a midfoot strike, using a forward lean, and engaging core strength for forward motion, rather than leg strength. This approach makes your running easier and healthier for the whole body. To find a class near you visit: http://www.chirunning.com/what-is-chirunning/ The POSE Method is also concerned with having the correct posture and technique. To find an instructor near you visit: http://www.posetech. Angie and Trevor clean 29:51 http://marathontrainingacademy.com/setting-and-achieving-your-running-goals-in-2012 http://marathontrainingacademy.com/setting-and-achieving-your-running-goals-in-2012#comments Wed, 28 Dec 2011 20:42:34 +0000 Angie http://marathontrainingacademy.com/?p=2074 The beginning of the year is typically the time when we think about what we want to accomplish in the New Year. This reflection often causes us to set New Year’s resolutions.

How can we set goals that are meaningful, realistic, and do-able? I developed the acronym R.E.A.P. which stands for REALISTIC, EVALUATION, ACTION, PERSEVERANCE.




Be Realistic

Make sure your goals are challenging, but realistic. If a goal seems overwhelming you probably won’t accomplish it. The good thing about running is that it’s an inclusive sport. Your height, weight, age, background, and education don’t matter. You can still run. There are very few people who will be able to run in the Olympics or win a marathon, but there are still many running goals to accomplish.

If you’ll be running your first marathon, don’t try to qualify for Boston the first time. That’s simply not an attainable goal for most runners and will lead to discouragement at your effort. The goal of your first marathon should be to cross the finish line strong and be happy with your achievement whether it took you 4 hours or 6 hours. When setting running goals you should think big, but you also need to evaluate whether you have the time, physical ability, and motivation to accomplish the goal.

Evaluate

Before you can set and achieve goals you need to evaluate what you really want. Don’t let your desires and goals be dictated by others. Yes, it may be popular to run a half or full marathon, but the reality is that this goal is hard. Decide if this is a challenge that you really want to accomplish. If you want it bad enough, you can achieve it. However, if your motivation to run a marathon is to please someone else or to try and lose weight, that probably won’t get you across the finish line.

The proper motivation will help you achieve your running goals. Motivational factors that lead toward successfully completing a marathon include

• a desire to live a healthy lifestyle
• wanting to achieve a personal goal
• enjoying competition
• being affiliated with a group of healthy goal oriented individuals
• increasing self-esteem, enhancing psychological coping mechanisms
• finding greater meaning in your life

You need to tap into the motivational factor that resonates with you and use that motivation to get you through the intense training necessary to cross the finish line.

Take Action

All the dreams and good intentions in the world aren’t worth anything without action. There is a time to prepare and there is a time to take action.

Your goals should also be specific and measurable. For example, I will run a half marathon in May 2012. I will start training on Feb. 1st using a specific training plan.

You also need to surround yourself with the right information and supportive people. We all need encouragement and positive feedback. Interact with the Marathon Training Academy Facebook page and join the Academy.

Perseverance

There is always going to be something that tests your resolve. It’s important to not be controlled by the moment. Everything worth doing is going to be hard at times. In order to achieve the long term benefits that you want, you have to hang in there, even when the going is tough. Look at where you want to be in the long term and make your decisions based on these goals.

In order to achieve your goals you’ll need to have mental toughness. In fact, you’ll need to learn to block mental sabotage.

Running is tough. It’s tough physically. It’s tough mentally. But once you’ve broken through the “perceived pain” barrier, you’ll find yourself in a new state of mind, body and soul. Your overall well-being will improve tremendously. You just have to experience it. Keith Combs

I truly believe that if you will develop running goals REALISTICALLY, EVALUATE, take ACTION, and PERSEVERE you will achieve your dreams.



————————————————————–

Quick Tip: How to Reduce Cramping in the Later Miles of Your Marathon

I use Hammer Endurolytes to maintain electrolyte balance and avoid cramping in the latter part of the marathon.

With Endurolytes you’re assured of getting all the right minerals in exactly the right balance. Endurolytes comes in capsules or powder form. You can swallow them, or open them and mix your own amount into your water bottle, whichever is most convenient for you.

Click the link below to get %15 off your first order.
http://www.hammernutrition.com/affiliates/186409
——————————————————————-

We Wish You a Very Blessed 2012.

Cheers! from Angie, Trevor, Liam, Gavin, and Riley

We hope you REAP the rewards of running in the new year!

Leave a comment and share your running goals for 2012.

]]> http://marathontrainingacademy.com/setting-and-achieving-your-running-goals-in-2012/feed 23 The beginning of the year is typically the time when we think about what we want to accomplish in the New Year. This reflection often causes us to set New Year’s resolutions. - How can we set goals that are meaningful, realistic, and do-able? The beginning of the year is typically the time when we think about what we want to accomplish in the New Year. This reflection often causes us to set New Year’s resolutions. How can we set goals that are meaningful, realistic, and do-able? I developed the acronym R.E.A.P. which stands for REALISTIC, EVALUATION, ACTION, PERSEVERANCE. Be Realistic Make sure your goals are challenging, but realistic. If a goal seems overwhelming you probably won’t accomplish it. The good thing about running is that it’s an inclusive sport. Your height, weight, age, background, and education don’t matter. You can still run. There are very few people who will be able to run in the Olympics or win a marathon, but there are still many running goals to accomplish. If you’ll be running your first marathon, don’t try to qualify for Boston the first time. That’s simply not an attainable goal for most runners and will lead to discouragement at your effort. The goal of your first marathon should be to cross the finish line strong and be happy with your achievement whether it took you 4 hours or 6 hours. When setting running goals you should think big, but you also need to evaluate whether you have the time, physical ability, and motivation to accomplish the goal. Evaluate Before you can set and achieve goals you need to evaluate what you really want. Don’t let your desires and goals be dictated by others. Yes, it may be popular to run a half or full marathon, but the reality is that this goal is hard. Decide if this is a challenge that you really want to accomplish. If you want it bad enough, you can achieve it. However, if your motivation to run a marathon is to please someone else or to try and lose weight, that probably won’t get you across the finish line. The proper motivation will help you achieve your running goals. Motivational factors that lead toward successfully completing a marathon include a desire to live a healthy lifestyle wanting to achieve a personal goal enjoying competition being affiliated with a group of healthy goal oriented individuals increasing self-esteem, enhancing psychological coping mechanisms finding greater meaning in your life You need to tap into the motivational factor that resonates with you and use that motivation to get you through the intense training necessary to cross the finish line. Take Action All the dreams and good intentions in the world aren’t worth anything without action. There is a time to prepare and there is a time to take action. Your goals should also be specific and measurable. For example, I will run a half marathon in May 2012. I will start training on Feb. 1st using a specific training plan. You also need to surround yourself with the right information and supportive people. We all need encouragement and positive feedback. Interact with the Marathon Training Academy Facebook page and join the Academy. Perseverance There is always going to be something that tests your resolve. It’s important to not be controlled by the moment. Everything worth doing is going to be hard at times. In order to achieve the long term benefits that you want, you have to hang in there, even when the going is tough. Look at where you want to be in the long term and make your decisions based on these goals. In order to achieve your goals you’ll need to have mental toughness. In fact, you’ll need to learn to block mental sabotage. Running is tough. It's tough physically. It's tough mentally. But once you've broken through the "perceived pain" barrier, you'll find yourself in a new state of mind, body and soul. Your overall well-being will improve tremendously. You just have to experience it. Keith Combs I truly believe that if you will develop running goals REALISTICALLY, EVALUATE, take ACTION, and PERSEVERE you will achieve your dreams. -------------------------------------------------------------- Angie and Trevor clean 33:36 http://marathontrainingacademy.com/marathon-success-stories http://marathontrainingacademy.com/marathon-success-stories#comments Wed, 21 Dec 2011 04:08:34 +0000 Angie http://marathontrainingacademy.com/?p=2058 In this episode we bring you success stories from four people who ran their very first marathon this year (and one ultra marathon).

All four of these runners are loyal MTA fans and it was a huge treat to talk with them. They are everyday people like you and I who took on the challenge of the marathon and changed their life for the better.

No matter where you are in your running journey be sure to celebrate the successes, dream big, and never give up!




Runner Bios:

Steve Ross lives near Portland, OR and recently finished the Portland Marathon in 3:44. He has been running for 18 months and has overcome major back injury and obesity. At one point he was addicted to pain medication and walked with a cane. Now he wants to run across his home country of New Zealand.

Kelly Nykaza lives near Champaign, IL and has been running for three years. One of her inspirations is her seven year old daughter who was diagnosed with Type 1 diabetes. Not only did Kelly train for her first marathon (Chicago) during the fall, she also organized a fundraising event that raised $20,000 for diabetes research.

Andy Richardson is from Beaufort, SC and is a busy dad to 5 kids and a self-employed engineer and blogger. He somehow found time in his busy schedule to train for and complete the Savannah Rock and Roll Marathon in November. He gives great advice over at his blog: startrunningforbeginners.com.

Joseph Nance is from Watertown, TN and has ran over 21 marathons and ultras in the past 2 ½ years. He also completed his first 100 mile race and plans on running the Badwater Ultra-marathon someday. Joseph focuses on the importance of having a positive mental attitude and never quitting.




Quick Tip:

Brooks Utopia Thermal Pants-
If you’re looking for a comfortable pair of running pants to keep your legs warm, look no further. They’re made of soft thermal fabric with reflective details and a small back pocket. They provide the right amount of warmth without making your legs all sweaty.


]]> http://marathontrainingacademy.com/marathon-success-stories/feed 11 In this episode we bring you success stories from four people who ran their very first marathon this year (and one ultra marathon). - All four of these runners are loyal MTA fans and it was a huge treat to talk with them. In this episode we bring you success stories from four people who ran their very first marathon this year (and one ultra marathon). All four of these runners are loyal MTA fans and it was a huge treat to talk with them. They are everyday people like you and I who took on the challenge of the marathon and changed their life for the better. No matter where you are in your running journey be sure to celebrate the successes, dream big, and never give up! Runner Bios: Steve Ross lives near Portland, OR and recently finished the Portland Marathon in 3:44. He has been running for 18 months and has overcome major back injury and obesity. At one point he was addicted to pain medication and walked with a cane. Now he wants to run across his home country of New Zealand. Kelly Nykaza lives near Champaign, IL and has been running for three years. One of her inspirations is her seven year old daughter who was diagnosed with Type 1 diabetes. Not only did Kelly train for her first marathon (Chicago) during the fall, she also organized a fundraising event that raised $20,000 for diabetes research. Andy Richardson is from Beaufort, SC and is a busy dad to 5 kids and a self-employed engineer and blogger. He somehow found time in his busy schedule to train for and complete the Savannah Rock and Roll Marathon in November. He gives great advice over at his blog: startrunningforbeginners.com. Joseph Nance is from Watertown, TN and has ran over 21 marathons and ultras in the past 2 ½ years. He also completed his first 100 mile race and plans on running the Badwater Ultra-marathon someday. Joseph focuses on the importance of having a positive mental attitude and never quitting. Quick Tip: Brooks Utopia Thermal Pants- If you're looking for a comfortable pair of running pants to keep your legs warm, look no further. They're made of soft thermal fabric with reflective details and a small back pocket. They provide the right amount of warmth without making your legs all sweaty. Angie and Trevor clean 56:56 http://marathontrainingacademy.com/secrets-of-proper-recovery http://marathontrainingacademy.com/secrets-of-proper-recovery#comments Wed, 30 Nov 2011 22:42:32 +0000 Angie http://marathontrainingacademy.com/?p=2033 When I was training for my first couple of marathons I didn’t give recovery much thought.

My biggest priority after finishing a run was getting a shower. I didn’t know that what I did in the minutes and hours after a hard workout was almost as important as the workout itself.

The body has the capacity to work hard and improve, but it also needs time to recover. When you don’t take time to recover properly this can take a toll on the body. Here are the secrets to proper recovery. . .

For the New Runner
Unfortunately, overtraining can plague newer runners as well as experienced veterans and it is the leading cause of running injuries. The newer runner can get carried away with the excitement of building up mileage and running days. They are addicted to the running high and get carried away doing too much too soon. Instead of taking the time to build a proper running base they may jump right in to training for a marathon. A newer runner may also choose a training plan that is too advanced for their level of conditioning. Unfortunately, injury is usually right around the corner.

For the Experienced Runner
For the more experienced runner there’s often the desire to improve the personal best. We’re always testing the limits of our running capacity and in the process may start ignoring subtle cues from the body. These quiet messages may become screams of agony if they’re not dealt with early on. Unless you have a bullet-proof body (which only about 10% of runners do) you shouldn’t be running 6 days per week and consistently training at over 50 miles per week. You may be able to get away with it for a little while, but injury may be just around the corner.

If you’ve been listening to our podcasts for any amount of time you probably know that I encourage scheduled rest days and cross training as part of your training program. It’s also important to develop a recovery routine so that you can maximize your training. Most of us know that recovery is important, but you may be wondering what you should be doing.




12 Keys to Proper Recovery

1. Cool Down: During the last 5 minutes of your run drop to an easy pace and after finishing your workout walk for at least 5 minutes. The purpose of the cool-down is to help return your body to pre-exercise conditions. This includes reducing your heart rate, breathing rate, and core body temperature.

2. Stretching: Develop a stretching routine that you perform after every run when your muscles are warm. This is one key to staying flexible and injury free. There is also a growing body of research into the benefits of yoga, which is good both for recovery and injury prevention.

3. Body Temperature: After you stop moving your core temperature is going to start dropping and wet clothes will cause further chilling. One of the first things you should do is get out of any wet clothes, especially if you won’t be taking a shower right away.

4. Refuel: When I walk in the door from my run I’m immediately bombarded with demands that have built in my absence. It’s very hard to find the time to eat something right away. So, my perfect solution is putting two scoops of Hammer Recoverite in 8oz of water, shaking it up, and drinking that right away. Recoverite supplies your body with a 3:1 ratio of complex carbohydrates and protein along with glutamine, the potent antioxidant l-carnosine, and a full-spectrum of electrolytes. Then I can attend to the needs of my kids and do other aspects of recovery. Even if you use a recovery drink right away it’s still important to eat a balanced meal or snack within 1-2 hours post-workout.

5. Compression: The true benefits of compression garments occur if they’re worn post-race when they stimulate circulation to give a faster lactate recovery rate. Wear them during a long run or race if you like the way they feel, but the ideal time to put them on is during the recovery period.

6. Cold Therapy: If you have a particularly sore area (knee, ankle) be sure to get an ice pack on the area right away. Ice the area for 15 minutes every 2 hours for the first 24 hours to decrease swelling.

7. Massage: Using a high density foam roller or massage stick can provide similar benefits as deep-tissue massage without the hefty price tag. It can increase your flexibility and decrease muscle tension. Many runners have found them useful in preventing injury and improving performance. When we interviewed Tim Borland who ran 63 marathons in 63 days he said that one of the keys to his endurance and recovery was using “The Stick” daily.

8. Over the Counter Medications and Supplements: Aspirin, ibuprofen and Aleve may help to temporarily reduce muscle soreness, although they won’t actually speed healing. Non-steroidal anti-inflammatory drugs like the ones I mentioned can impair kidney function if taken in excess before or during a run. Tylenol is a preferred pain reliever because it has fewer side effect, but using over the recommended dose can cause liver damage.

If you’re looking for some good supplements to help relieve muscle soreness and heal injuries I’d encourage you to consider taking Vitamin C, Omega 3 fatty acids (either in a fish oil capsule source or MILA a brand of chia seeds). Another great product is Tissue Rejuvenator from Hammer Nutrition.

9. Sleep: When I trained for my first marathon I would be hit with a wave of fatigue around two hours after my long run. I would usually put a movie on for my kids and lay down on the couch with my feet up for an hour. You may also find yourself more tired during marathon training. It’s worth it to try and get 7-8 hours of sleep each night and a nap if you can sneak it in.

10. Rest Days: The day after your long run should be devoted to rest or light activity. A short walk or bike ride is fine to loosen up your muscles, but you shouldn’t be out doing a serious workout. Give your body the time it needs to recover. You may also want to consider taking the day before your long run for light cross training or rest.

11. Running Log: Monitoring your workouts with a training log and paying attention to how your body feels is extremely helpful in determining your recovery needs. That way you can modify your training program accordingly.

12. Listen to Your Body. The problem for many of us is that we don’t listen to the signals our body gives or we dismiss warning signs thinking (“I can’t be tired, I didn’t run very fast yesterday” or “My training partner doesn’t need two rest days after that workout; I don’t want them thinking I’m a wimp.”).

]]> http://marathontrainingacademy.com/secrets-of-proper-recovery/feed 8 In this episode Angie shares the secrets of proper recovery after running. And she also answers a listener question about the risk of death during the marathon. In this episode Angie shares the secrets of proper recovery after running. And she also answers a listener question about the risk of death during the marathon. Angie and Trevor clean 39:21 http://marathontrainingacademy.com/i-survived-my-first-marathon http://marathontrainingacademy.com/i-survived-my-first-marathon#comments Tue, 15 Nov 2011 22:42:06 +0000 Guest http://marathontrainingacademy.com/?p=2024 Andy Richardson (pictured left) is a blogger at Start Running for Beginners. He trained for his first marathon using Angie’s Official Guide Ebook.

November 5th, I embarked into the unknown territory of running a marathon for the first time. During that time I found why they call this ‘endurance’ running. It wasn’t the prettiest race, and with a time of 4:54, I did not break any records. But I did somehow pull myself through those last few miles, and now I can join the ranks of that small segment of the population that calls themselves a marathon runner.

Ready, Race!
I found my way to the starting line of The Savannah Rock n Roll Marathon along with 15,000 half-marathoners and about 5,000 full-marathoners. You could taste the excitement and anxiousness in the cool morning air.

Cool Running
One of the hardest things about the race was that it was quite cool and windy, which was much different than the hot training conditions I am used to here in South Carolina. I really think the temperature made me tighten up more than usual. In addition, the last leg of the race was on the parkway, and the wind seemed overwhelming after running over 20 miles already. I thought I would never get off of that parkway.

It’s All About the Tangent
My friend and I are both engineers. I guess we couldn’t help ourselves from obsessing over running as close to the inside edges of turns as we could. I heard somewhere that the 26.2 miles is measured on the tangent. It became a running joke during the race. Come to find out we ended up running about 26.4 miles, anyway. Either the detours to the porta-johns added up, or maybe we didn’t hit the tangents so good after all.

The Struggle
On about mile 18 my quads began to burn. And by mile 23 I hit the proverbial wall. Between my burning quads and the windy parkway, I found myself walking with just over 3 miles to go. Then, I actually started thinking about how I would feel about myself after the race if I quit now. I also realized that I just got passed by a speed-walker, and could not let that happen. So I dug down somewhere deep to find strength. I prayed for help, and I began to run again.

A Long Two Tenths of a Mile
From that point onward, I just had to take it one step at a time. I told myself ‘just a little more’. Then I found myself at mile 26, with just two tenths of a mile to go. That was when a spectator yelled ‘kick it’. And I responded to myself, ‘this is the kick, bro’. I never thought running two tenths of a mile would be so hard. But, like the other 26 miles, I conquered the that too, and I put my first marathon in the books at a time of 4:54.

Warm Welcome
My family was unable to come to the race as my wife did not want to risk going downtown Savannah with just three weeks until due date. But the best part of my day was coming home and getting a homemade card and a candy bar from my family.

Lessons Learned

On the positive side, I learned that I can accomplish something as big as a marathon if I work hard enough. I also learned something about overcoming adversity. On another note, I realize I could have done a lot of things differently. For example, I found myself getting caught up in the excitement, and running too fast at times.

Now What?
If you would have asked me after the race (while I was waddling to the car) whether I am going to do this again, I would have told you with much assurance, ‘No’. But after a little bit of rest, and a lot of thinking about the race, I want to do it again. I feel I left a lot on the table, and I want to do better. So, at some point in the future you may see me at the starting gate in a race near you. But for now I am going to recuperate and try to get ready for our new baby.

Special Thanks
Once again, I really appreciate the support of MTA and you the readers for your support and letting me post here during my training. I have written an ebook to help people break into running and reap the benefits. MTA readers can get a copy for only $7 by following this link www.startrunningforbeginners.com/guide/, and using the discount code “MTA”.

What do you think?
What will you do when you reach the bottom during your marathon? Will you be able to keep going?

What is the biggest lesson you learned from your marathon?

]]> http://marathontrainingacademy.com/i-survived-my-first-marathon/feed 3 http://marathontrainingacademy.com/race-recap-trevor-runs-his-first-marathon http://marathontrainingacademy.com/race-recap-trevor-runs-his-first-marathon#comments Mon, 07 Nov 2011 19:00:54 +0000 Angie http://marathontrainingacademy.com/?p=1995 *[Audio Content Available For Members Only. Click Here to Join Now]

After almost two years of hard work my husband Trevor has been transformed from a desk potato to a successful marathon finisher.

He ran his first full marathon on October 23rd in St. Louis, Missouri. His official time was 4:31:40.

In this episode I talk with Trevor about the agony and joy of running his first marathon. What you are about to read is the brutally honest battlefield report of a first time marathoner and former “non-runner”.

How did you feel in the week before your marathon?

I felt like a lamb being led to the slaughter. I was just dumb and naive. The reality of the race didn’t really sink in until I was at the starting line. Plus, the week before the marathon was very hectic, not a good way to go into a race. Thankfully, I was able to get a good night sleep before the big day.

What was your race strategy?

My strategy was to finish in under 5 hours (4 and 1/2 would be cool). I had you there to pace me and keep me going when I wanted to walk. We planned on taking a 45 second walk break at each water stop. This worked good but in the later miles it was really hard to get going again. Without you there the 45 second walk break would have morphed into a 4-5 minute walk break. I stopped thinking rationally as the discomfort intensified.

What was the experience like to stand at the starting line?

I actually looked for a good place to sit down. I didn’t want to be on my feet any longer than necessary. The energy there was definitely palpable. The race directors did a good job of pumping us up. I tried to live in the moment and not dwell too much on what lay ahead.

How did you feel in the early miles?

The early miles are great. I felt invincible. But I knew I was only kidding myself. I tried to save my energy as much as possible and start fueling for the future miles.

What was your fueling strategy? Is there anything you would have done differently?

Our interview with Steve Born really cleared things up for me. The morning of the race I drank a cup of coffee (no food). I took a gel a couple minutes before the start. Then I fueled with Perpetuem (strawberry flavor) every 3 miles. I had good energy the whole time but struggled with cramping in my legs after mile 18. I should have brought more electrolyte tabs.

Was there any point in the marathon where you started to struggle?

My legs started screaming at me after mile 20. I had muscles sore that I didn’t even know were part of my anatomy. My mind was constantly flooded with thoughts of stopping to rest. It was the hardest physical and mental challenge I have ever faced.

Did you ever want to give up or doubt that you could finish?

No, I knew I would finish. But as the pain intensified I stopped caring about how fast I would finish. Without you there I probably would have run a 6 hour marathon.

What were some highlights of the race?

At mile 21 we had to run up a merciless hill. Suddenly the 4:30 pacing group came up behind us. I was in too much pain to talk to any of them but we ran up the hill together like rough riders charging up San Juan. Guts and glory.

Did you use any mantras? What was running through your head?

I know I’m the funny mantra man but I didn’t have anything too witty. All the krakens must have been on vacation. The only recurring theme running through my mind was, “Don’t let your wife think you’re a wimp!” That might look good on a T-shirt.

How did it feel to cross the finish line? Physically, mentally, emotionally . . .

The problem with marathons is that the finish lines are too far away. When I saw the big digital clock I smiled for the first time in over an hour. It feels great to accomplish something so epic. After the medal was placed around my neck I looked for a good place to sit down.

What were your thoughts about the marathon one week later?

I think a bit of amnesia is setting in. I’m actually entertaining the idea of doing another full marathon. Next time I will be more intentional about cross-training and core conditioning. As a side benefit, half marathons seem really easy now. I can gobble those up like candy.

Training for this marathon has been life changing and I know the victory will stay with me forever. If you are training for your first race let me encourage you -YOU DO HAVE WHAT IT TAKES!

Also Mentioned in This Episode . . .

Yurbuds are earbuds that actually stay in your ears while you run. After my Yurbuds arrived I immediately went out for a 10 mile run and didn’t have to adjust them or even touch them one time. Thank you Marty for recommending these.

MTA Meetup in St. Louis


From left to right: Taliah, Glynda, Jody, Angie, Trevor, and Ambra

]]> http://marathontrainingacademy.com/race-recap-trevor-runs-his-first-marathon/feed 13 http://marathontrainingacademy.com/six-more-miles http://marathontrainingacademy.com/six-more-miles#comments Mon, 31 Oct 2011 19:46:38 +0000 Guest http://marathontrainingacademy.com/?p=1969 Andy Richardson is a blogger at Start Running for Beginners. He is training for his first marathon using Angie’s Official Guide Ebook.

With just a few days to go until my first marathon, I have a few thoughts I wanted to share with the MTA community. I think this title “6 More Miles” summarizes where I am right now in more than one way.

Six More Miles is Not So Hard . . . (I Think)
Just a few weeks ago, for the first time I was able to reach the 20 mile mark in my long run. It was actually the first time of running one of these really long runs that I thought I might actually be able to finish a 26.2 mile marathon. Usually when I would get back from the long run, I was absolutely spent, but the last two long runs were a little different. I know that I will have to run 6 more miles than I ever did during my training, but I really feel like I can run those 6 miles, and finish my first marathon.

Taper Time
So I ran about 18 miles last week, but now it is time to start tapering back on my running. For the next few days, I am going to do very little, if any running. I will probably do some elliptical and other cross training over the next few days, along with some stretching. But I mainly want to focus on rest and letting my body get ready for the race.

Final Preparations
I have been trying to work out some of the details of the race day, so that things can go as smoothly as possible. Apparently the race I am doing, the Rock and Roll marathon of Savannah, has about 20,000 participants. Getting things such as parking and meeting places worked out ahead of time is going to be key. For example, I think I’ll go ahead and pick up my race day packet the thursday before to avoid some of the rush.

And, of course, we are picking out our race day celebration plans. I am thinking that a burger from Five Guys Burgers chased down by a large chocolate shake is going to do the trick. I have to have something to look forward to after the race, right?

Congrats
I wanted to give a shout out to Trevor and tell him congratulations for completing his first marathon in 4:31. Seeing him go from not being a runner at all to running a marathon is really cool, and it gives me encouragement that I will be fine next week too. Now, if I can just finish mine in 4:30, I will have beaten the MTA guru! Actually, at this point I think I will be happy just crossing the finish line.

Thank You
And finally, I just wanted to say thank you to Angie and Trevor, as well as you the readers, for letting me post over here during this series. I have learned a lot from this site and from all of you. I hope to put together an after race post, and maybe we can do some other posts in the future as well. In the meantime, I hope the best for your marathon training. Happy Running!

What do You think?

]]> http://marathontrainingacademy.com/six-more-miles/feed 2 http://marathontrainingacademy.com/interview-with-fueling-expert-steve-born http://marathontrainingacademy.com/interview-with-fueling-expert-steve-born#comments Sat, 22 Oct 2011 03:33:07 +0000 Angie http://marathontrainingacademy.com/?p=1952 *[Audio Content Available For Members Only. Click Here to Join Now]

Steve Born is a fueling expert at Hammer Nutrition. Steve is also an accomplished athlete holding two ultra marathon cycling records and has been inducted into the Ultra Marathon Cycling Hall of Fame.

We brought Steve on the podcast to help us unravel the mysteries of fueling for long distance running.

Ten Questions for Steve Born

1. How did you get started in endurance sports and what is your role at Hammer?

My sport was the financially lucrative (sarcasm) sport of ultra marathon bicycle racing. I did the Race Across America five times. I have spent so much money and made so many mistakes with fueling and I don’t want people to make the same mistakes. That’s pretty much why I have a job.




2. What is the toughest cycling challenge you have taken on?

In 2002 I had a wild idea of doing a back to back Furnace Creek 508 through Death Valley. I completed the record attempt and didn’t even have so much as a flat tire. A little whisper in my ear said, “You want to know what quitting while you’re ahead looks like –this is it.” So I finished that race and am still the only person to complete a double Furnace Creek 508. Now I enjoy life without it revolving around a bicycle.



3. What percentage of an athlete’s performance is related to their nutrition and fueling habits?

I would say at least a third. I have a little philosophy, in every sport you need the right equipment for the job, secondly you need an intelligent training program that incorporates rest, and thirdly, you need proper nutrition, fueling, and supplementation. If you are not putting the right fuel in the tank, you are not going to get the full value out of the time, energy, and money you spend on training.



4. Can you explain what constitutes the difference between fueling success and fueling failure?

I believe athletes either neglect fueling completely and just wing it, or they over-compensate and consume too much food, calories, liquid, and sodium. At Hammer we believe less is better.



5. In your experience, what is the #1 reason that runners experience GI distress?

Running is a digestively challenging type of exercise. I think the primary reason runners have GI distress is because they overdo their fueling. No matter how many calories you are losing your body can only accept 25-30% in fuel donation.



6. What are your best tips for avoiding “bonking” during a long run or race?

I’ll go out on a limb here. I believe that far too many athletes neglect post workout refueling. When you are consistent with post workout refueling your body rewards you by storing more minutes of a premium fuel called glycogen in the muscles.



7. What kind of post-run recovery plan should we be using?

The Godfather of recovery nutrition, Ed Burke, basically wrote the book on post workout refueling. He said, the sooner you refill the tank the better (30-60 minutes). Your body will respond by storing more glycogen for future workouts. To me that is the true meaning of carbo loading.



8. Do you think there is any value in increasing carbohydrate intake a couple days before your race?

I don’t think it’s wrong to alter the ratios of what you are consuming, but on the other hand, why deviate from what got you there in the first place? If you’re not fit a week before the race there is not a heck of a lot you can do, if anything, to become fitter in the days leading up to the race. The same is true with fueling.



9. What’s your favorite flavor that Hammer makes?

I go for about three weeks thinking, “Oh this flavor is the bomb. I could drink this all day long.” But then you just get tired of it and try something else. That’s why we make nine flavors of Hammer Gel.



10. I noticed at the end of my longer runs (15 miles and up) I’m gritty with salt even though I don’t feel thirsty. Would taking a little water at each stop prevent that?

Salt stains are to be expected to some degree. But my advice is to take a look at your diet. The body has a way of getting rid of excess salt during exercise. We all consume 3-4 times more sodium than we all need. The American Heart Association says 1,500 milligrams a day but every American is consuming somewhere in the realm of 8,000 milligrams a day. We are salting ourselves to death.




Quick Tip: Sustaining Energy in Long Runs and Races

Perpetuem is an endurance fuel designed for multi-hour events. It utilizes protein in the mixture so your body doesn’t have to start breaking down its muscle tissue. You can use it as your sole fuel source and it will provide you with steady energy without GI distress.

Click the link below to get %15 off your first order.
http://www.hammernutrition.com/affiliates/186409

I used Perpetuem in my latest marathon and had great energy all the way to the finish line. It felt a little weird getting to the starting line with an empty stomach.  About 5 minutes before the start I had a Hammer gel and carried gels and Perpetuem solids with me.  I had great steady energy and was very happy with my new fueling plan.




]]> http://marathontrainingacademy.com/interview-with-fueling-expert-steve-born/feed 10 http://marathontrainingacademy.com/race-recap-battle-tested-training-insights-from-my-latest-marathon http://marathontrainingacademy.com/race-recap-battle-tested-training-insights-from-my-latest-marathon#comments Tue, 18 Oct 2011 05:16:53 +0000 Angie http://marathontrainingacademy.com/?p=1918 *[Audio Content Available For Members Only. Click Here to Join Now]

One of the great things about running is the chance to continually learn new things and push past personal boundaries. It doesn’t matter if you can only run 1 mile or if you’ve finished 20 marathons.  You need to continue to learn and grow.

I recently ran the Wineglass Marathon in Corning, NY. This race has been on my radar for a long time because I heard that the course is both beautiful and conducive to setting a PR (personal record).

Over the summer I trained harder and smarter than ever before and I’m glad to say my hard work paid off. I managed to finished in 3 hours and 44 minutes. This is my fastest time yet.

Here is some advice that is applicable whether you’ll be racing your first 5k or trying to PR in the marathon.

 

1. There will be challenges leading up to race day.  It’s very rare that everything will be sunshine and roses.  I dealt with some personal challenges leading up to the Wineglass Marathon.  Some of these difficulties included hip pain, an unwise toenail removal, and rain on race day.

2. Have a race day plan.  Make sure you’ve thought through your race strategy and tested your fueling plan.  Have a good idea of where the aid stations and port-a-pots will be.

• Gear: Wear well-tested, fitted clothes in rainy weather. Throw away gear is also a great idea in cooler weather.  It doesn’t have to be anything fancy.  I used an old sweat shirt and put mismatched socks on my hands for warmth.
• Fueling: While training for this marathon I’ve implemented a new fueling strategy that I talked about on the podcast “Don’t Make These Fueling Mistakes.”  One newer thing that I did was to not eat before the marathon.  It felt a little weird getting to the starting line with an empty stomach.  About 5 minutes before the start I had a Hammer gel and carried gels and Perpetuem solids with me.  I had great steady energy and was very happy with my fueling plan.
• Establish if you’ll take walk breaks during the race.  Plan these stops and make them intentional not random. Only walk for a predetermined amount of time because it can be very hard to start running again if you don’t have a plan.

3. Seize the Day even if you’re a reserved person.  Don’t look back and regret that you didn’t try your hardest. I’m not naturally an outgoing person, but I’m starting to learn to seize opportunities and put myself out there. I debated whether or not I should commit to the 3:45 pacing group.  Then I realized that I didn’t have anything to lose. I‘m so glad that I seized the day and made my goal.

4. Stay mentally strong.  I can’t overemphasize how important your mental strength is. Your body can go the distance if you keep your mind in the right place and visualize your success. Never give up no matter how tired your legs feel. Celebrate the miles behind you instead of dreading the miles ahead. In the final six, unleash your mantra. My personal mantra for this marathon was, “Go Big or Go Home!” I know it’s not very original but it worked.

 
Here are a Few Photos from the Race



Running great Dick Beardsley was signing books at the pre-race expo. Dick’s legendary race against Alberto Salazar in the 1982 Boston Marathon is chronicled in the book Duel in the Sun.

 

 



 

The Wineglass Marathon in Corning, NY, is known for being an easy race to set a personal record.  Corning is home to the Corning Museum of Glass – every finisher receives a wine glass and small bottle of Champagne.

 



 

My sister Autum (left) finished the Wineglass Marathon in 4:35.  This is a great finishing time in light of her spotty training this summer.  Sometimes your mind can carry you when your body can’t.

 

 

 

Quick tip: Pacing Groups Rock!

Find the pacers booth at the expo and figure out a realistic time goal for your marathon.  Look at the time it took you to do your 20 mile long run and you’ll be able to get an estimate of your finishing time.

1. Line up with the pacing group at the starting line.
2. Stick closely to the pace group.  Remember that they won’t be able to wait for you if you linger at aid stations or use the port-a-pots.
3. Talk to people in your group.  It will help pass the time, you’ll meet some great people, and it will give you encouragement in the rough patches.

 

[Reminder] Miles of Hope
Kelly is working very hard to fundraise and is organizing a 1 mile run or walk called Miles of Hope. The live and virtual event is to raise money to find a cure for Type 1 Diabetes and will be held on Oct. 22, 2011. You can visit the event web page for information on how to participate and donate:http://milesofhopetype1.blogspot.com/

]]> http://marathontrainingacademy.com/race-recap-battle-tested-training-insights-from-my-latest-marathon/feed 5 http://marathontrainingacademy.com/interview-with-adam-goucher-and-tim-catalano http://marathontrainingacademy.com/interview-with-adam-goucher-and-tim-catalano#comments Fri, 30 Sep 2011 16:54:24 +0000 Angie http://marathontrainingacademy.com/?p=1895 *[Audio Content Available For Members Only. Click Here to Join Now]

Adam and Tim are the authors of the Book Running the Edge – Discover the Secrets of Better Running and a Better Life.

The edge is the outer reaches of your potential as a runner. We are all pursuing that edge to discover what we are capable of (because we know we are capable of more).

In running everyone who participates is a hero. Every runner must undergoes a training process and every runner must stick it out to be successful. You must push back against adversity and discomfort to accomplish your goal.

You may not be an elite runner but you are striving for a personal best. The only person you must beat is your former self. Even if you can only run 3 miles so far, you have reason to celebrate because a few months ago you couldn’t run even 1 mile.

The first step to running the edge in your running and life is INITIATIVE.

What if Superman lacked initiative to save the day? What if all his potential went unused? Superpowers are great, but without initiative, responsibility, determination, adaptability, integrity, and personability you can’t tap into your latent potential.

Are You a Distance Maven?:

Adam and Tim say a distance maven is a person who is dedicating themselves to pursuing excellence in their running and life. See how many of the following points apply to you.

• desire to harness the passion and energy you have for running and use it to fuel excellence in other areas of your life including career, family, friendships, education, etc.
• reject the idea of living a normal or average life
• want to be excellent in everything
• believe life should be fun – that you should play as hard as you work and work as hard as you live
• strive for peak physical, mental, and emotional fitness
• want to Run The Edge and Live The Edge as you chase your maximum potentials and stretch your limits
• have a sincere desire to learn, grow, and become a better person
• believe “good enough” isn’t good enough
• want to be authentic and genuine; as honest with yourself as you are with others
• want to display the best parts of yourself in a supportive community without fear or negative energy
• want a place to share you passion for the running and for life

“Running the Edge” is a must-read for any runner. It doesn’t matter if you’ve been running for 5 days or 50 years. This book will motivate you and help you become a better version of yourself.




Quick Tip: Compression Socks


Compression socks- CEP compression socks
Benefits: In addition to blister prevention, CEP socks provide more oxygen, improved blood circulation, muscle and joint stabilization, an improved metabolization of lactic acid, and faster recovery so you can return to training quicker than ever. Plus you get a good warm-up just trying to get them on.

]]> http://marathontrainingacademy.com/interview-with-adam-goucher-and-tim-catalano/feed 3 http://marathontrainingacademy.com/the-final-surge http://marathontrainingacademy.com/the-final-surge#comments Tue, 27 Sep 2011 19:04:20 +0000 Guest http://marathontrainingacademy.com/?p=1882 Andy Richardson is a blogger at Start Running for Beginners. He is training for his first marathon using Angie’s Official Guide Ebook.

I had been running for 14 miles when it happened . . .

My run started at 6:15 a.m. when it was dark and much cooler. But after running for over two hours things had changed. I was now out of fuel, not to mention energy.

My cardio endurance was doing okay, but my legs were burning, and seemed to have turned to jello. I still had three miles to get back home, but it might as well have been another 14 miles. I was unsure if I would even make it back to the house. Sound familiar?

Motivation to Keep Going

At that point I had a thought that gave me some motivation to keep going. I realized that my race day was approaching quicker than my mile pace, and if I wanted to finish the marathon I needed to get some good long runs in over the next few weeks. After all, my marathon date of November 5 is just a few weeks away. I knew that now is the time to work in order to be ready; and I knew it started with this training run.

You see – before that day, my best run was about 14 miles. For a long time my training had hit a plateau, and for some reason I just could not get past running that distance. But this new revelation hit me like a ton of bricks, and I knew it was time to really have a final surge in my training in order to finish the race, much less have a good race time.

So back to my training run: you know…. legs burning, body aching? Right. So I just kept asking myself how I would feel about myself later if I gave up. I thought about how I would feel if I came up short during the race. These thoughts pushed me forward. I just told myself to keep going; keep going; keep going.

I did keep going, and somehow I was able to eek out that 17 mile run. I may have had to walk part of that last 3 miles, and I definitely did not break any records, but I did it. But when I was done with that run, make no mistake about it, I physically felt terrible. I didn’t even have enough energy to do a proper cool down. (Shh, don’t tell Angie). And part of me wondered how I would ever be able to run another 9.2 miles.

With time though, I began to rest and recuperate from the run. By the way, isn’t it funny how runs are not nearly as difficult when you are back at the house in the air-conditioning as they are when you are chugging along. Anyway, with time I started to feel better about myself, and my ability to run the race.

The Surge in My Training

I realize that my body is building strength and endurance each day, and that I will probably be fine as long as I can train right these last few weeks. I have built a good base over the last several months, and now is the time to surge to the finish.

I really want to hit the 20 mile mark in my training runs before I actually run the race, and I will make one final surge to finish strong with my training and ultimately the race. I have spent months just building up to this point, and now is the moment of truth. I am confident in saying that I am ready for it!

What do you think?
Are you ready to make a final surge in your training so that you can be ready for race day?

]]> http://marathontrainingacademy.com/the-final-surge/feed 4 http://marathontrainingacademy.com/dont-make-these-fueling-mistakes http://marathontrainingacademy.com/dont-make-these-fueling-mistakes#comments Tue, 20 Sep 2011 17:41:12 +0000 Angie http://marathontrainingacademy.com/?p=1847 *[Audio Content Available For Members Only. Click Here to Join Now]

When I ran my first marathon I knew next to nothing about fueling. Oh, I did plenty of research on the internet, but still my fueling on long runs was haphazard at best. There was the time when I ate a chicken dinner 2 hours before running 16 miles and it didn’t stay down. There were times when I got light headed from inadequate fueling.

In the last few months I’ve come across some information that has revolutionized my personal fueling. I can’t take credit for coming up with these ideas. Here are some guidelines for smart fueling success:




Before Your Marathon. . .



1. Don’t “Tank” Up!
Don’t drink excessive amounts of water or fluids in the days prior to a race or long run hoping to get a “head start.” The only thing you’ll accomplish is getting more exercise by running to the bathroom frequently. Instead make it a habit to drink water consistently throughout the day. You need approximately .5-.6 of your body weight in pounds in ounces during the day (depending on weather conditions and your activity level).

2. Back Away from the Pasta!
This refers to the infamous carbohydrate loading technique. You’ll hear a lot of conflicting advice about carb loading. For me the bottom line is not to do anything radically different than what you did in training.

Think back to the most successful long runs that you had and use a similar fueling technique. Leading up to a race you don’t want to stuff yourself with extra food. Any excess food that you take in will either be passed through your digestive system or stored as body fat.

The time period for training your muscles to maximize their glycogen storing is during training. You have a one-hour window of time after each workout where your muscles are most receptive to storing glycogen (this is the time to carb load).

3. Put Down the Salt
Don’t sodium load before a race. The average person consumes approximately 6,000-8,000 mg per day which is above the recommended dosage of 2,400 mg/day. Taking in extra sodium before your race can actually disrupt the hormonal system responsible for regulating sodium and your fluid balance. Sodium is only one electrolyte that’s necessary in the body.

If you’ll be running more than 3 hours or in hot, humid conditions (or you have a history of cramping) you may want to consider a sports drink with a full profile of electrolytes or some electrolyte tablets. Be sure to practice using any electrolyte supplements before race day.

4. Don’t Pig Out the Night Before Your race
You won’t cause your body to store extra carbohydrates. The only thing you’ll actually accomplish is clogging your digestive system and causing water retention. Eat that pre-race dinner until you’re satisfied and save any indulgence foods to celebrate after the race.

5. Don’t Eat the Morning of Your Race.
Here’s more of the story on this one. If your race is over 60 minutes in length, don’t consume any calories three hours prior to the race. Eating a prerace meal at the wrong time will negatively affect how your body uses its limited supply of glycogen.

Glycogen is how your body stores fuel and it is broken down into glucose to maintain steady blood sugar levels, which controls your energy level. If you eat less than 3 hours pre-race it will stimulate an added release of insulin which will cause you to burn through your glycogen more quickly.

Even though your stomach may be empty in the morning, your muscles still have their full supply of glycogen on board. The only thing that eating a pre-race meal does (besides filling your stomach) is to top off the glycogen supply in your liver (which is tapped into during your night’s fast).

Don’t sacrifice sleep to eat. If the thought of waking up at 3- 4am to eat sounds nauseating, a better strategy may be to consume 1-2 energy gels 5-10 minutes before the start of the marathon. This will top off the liver glycogen stores nicely, which is the goal of the pre-race meal. It will also provide some calories to increase muscle stores at the beginning of exercise without negatively affecting how muscle glycogen is used.




During Your Marathon. . .



1. Don’t Guzzle Fluids During the Race.
Keep your fluid intake between 16-28 oz per hour. Research shows that having a consistent fluid intake over 30 oz/hour increases your risk for dilutional hyponatremia, which is diluted sodium levels in the body. A recent study suggests only drinking when thirsty. Too much fluid consumption can be fatal.

The body knows that it can’t take in as much fluid as it’s excreting during exercise. If you try to match output with intake while running you’ll overload your system. Drink to replenish, not replace lost fluid. Have a plan for fluid replenishment and listen to your body.

2. Remember Less is Best
Maybe you’ve heard that the average runner burns 100 calories/mile. Doing some quick calculation you realize that approximately 2,600 calories are burned during the course of a full marathon. Don’t follow a calories in/calories out approach. Your body simply can’t handle this level of calorie replacement and will react with bloating, nausea, vomiting, or diarrhea.

Just like with hydration, try to fuel to replenish, not replace. The best approach is to replenish calories at a rate that your body can assimilate them while allowing your fat stores to make up the difference. It’s important to keep blood sugar levels stable through calorie replenishment, but not worry about the calorie deficit that you create. A good guideline to follow is taking in approximately 200-280 cal/hour.

3. Not All Sugars are Created Equal
Simple sugars (like glucose, sucrose, fructose, etc.) are not ideal fuels for exercise and they’re health hazards when consumed regularly in your normal diet. These simple sugars give you energy peaks and crashes and are not absorbed very efficiently by the body. They need to be mixed in weak concentrations of 6-8% for efficient digestion, which means you can only take in about 100 calories/hour. You can consume more, but you can’t absorb more. You’ll only get sick trying.

Complex carbohydrates, however, absorb at about three times the rate as simple sugars. You’ll also avoid the “highs and lows” so common with simple sugars and get steady, reliable energy.

4. Don’t Sacrifice Muscle
When exercise extends beyond about two to three hours, your body begins to rely on some protein to fulfill its energy requirements. If you fail to include protein in your fuel, your body has only one other choice: your own muscle! This process is called “lean muscle tissue catabolism.” When your body starts using its own muscle tissue it hinders performance and increases fatigue.

Here are some observations that Hammer Nutrition has made over the last 23 years on fueling success and failure: *Note, the above link is our affiliate link. Our referral number will save you %15.

Fueling Success
Under 30 fluid oz/hr
Sodium intake between 300-600 mg/hr
Calorie intake less than 280 cal/hr
Minimal simple sugar intake, complex carbs
Body weight at finish decreased no more than 2-3%

Fueling Failure
Over 30 oz/hr
Sodium intake over 600 mg/hr
Calorie intake over 300 cal/hr
Simple sugar based fuels= stomach problems
Dehydration or weight gain



______________________________________________________________

Quick tip:

www.lifemax.net/tstuart
Medical literature has clearly stated the benefits of including Omega-3 fatty acids in your diet. MILA is a mixture of chia seeds which has the highest content of omega 3 fatty acids along with fiber and antioxidants.






______________________________________________________________


This has been a rather lengthy post but it is hard to re-educate ourselves without dealing thoroughly with these topics. In the near future we plan to have a fueling expert on the podcast. Stay tuned! -Angie

]]> http://marathontrainingacademy.com/dont-make-these-fueling-mistakes/feed 34 http://marathontrainingacademy.com/answers-to-your-questions-about-marathon-training http://marathontrainingacademy.com/answers-to-your-questions-about-marathon-training#comments Thu, 01 Sep 2011 05:03:05 +0000 Angie http://marathontrainingacademy.com/?p=1785 *[Audio Content Available For Members Only. Click Here to Join Now]

In this episode Angie answers questions about minimalist shoes, running with asthma, busting down the wall, IT band pain, plantar fasciitis, pronation, pre and post race meals, mantras, and motivation!

Because our attention spans are short (mine has only been about 10 minutes lately) I’ve provided abridged answers to the listener questions below.

Here is the first question . . .




What is the best method to transition to a minimalist shoe from a traditional shoe? -Sent in by Rebecca



Listen to your body and be patient. It can take several months to make the transition. You’ll want to focus on general and dynamic strength training and good running form. Check out the podcast we did on barefoot and minimalistic running and the following short book for a “how-to” approach.
The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running




I’m curious what do you think about when you are running your marathon? -Sent in by Jason



During the first few miles I’m enjoying myself, taking in the view, trying to stay relaxed and on pace. At some point in time the reality that I still have XX number of miles left starts to sink in. It’s very important at this point to give yourself positive messages like “I’m feeling good, I only have 16 miles left.” This is so much more productive than thinking “oh no, how am I going to get through another 16 miles.” Much of marathon success comes down to your attitude.




Asthmatics run all the time. Everyone has different things that work for them. What’s some advice for an asthmatic runner? - Sent in by Uriah



There are many asthmatic runners out there and even those with Exercise-induced asthma (EIA). If you stop running soon after the EIA begins, your symptoms will likely peak in about five to 10 minutes and disappear within an hour. EIA is worsened by cold, dry air, which robs the bronchial tubes of warmth and moisture.

1. Warm up.
2. Take your morning meds if you have chronic asthma and use your inhaler a few minutes before starting to exercise.
3. A cup or two of warm coffee or tea 30 min to 1 hour before you run can help.
4. Find a good time. If your asthma is worse in the morning, run in the afternoon. Just remember that pollen counts are usually higher later in the day and air pollution can also worsen asthma.
5. Breathe warm air. Breathing cold, dry air results in cold, dry airways—a trigger for bronchospasm.
6. Get in shape. The fitter you get, the less air you need for a given physical task, because your cardiopulmonary system gets more efficient, resulting in less strain on your bronchial tubes.
7. Have a game plan. Make sure you know what to do in case of an asthma attack.




How do you motivate yourself to push through any walls that might get in your way those last tough couple of miles. -Sent in by Tina



The last few miles of a long run or race can be tough. Every fiber in your body may be telling you to quit. This is where your positive mental attitude needs to kick in. At this point you need to start repeating an inspirational quote or mantra. Promise yourself that you’ll get ice cream (or whatever sounds good) after you finish strong. Count your steps to 100 and then start over. Have a few “kick butt” songs on your playlist to motivate you. The possibilities are endless.

On my last 20 miler I reminded myself, “no one ever said that it would be easy, but it is worthwhile.” Mentally reviewing your goals or thinking about people who inspire you can often make a big difference.




What is the best way to relieve a tight IT band and what causes it? I am new to running and am training for my 1st 1/2 marathon. -Sent in by Dustina



Here are some ways to prevent and treat IT problems:

1. Strengthen muscles around the IT band w/ resistance walking (put a resistance band around both ankles and walk sideways), side lying leg lifts: do 3 sets of 20.
2. Use foam roller to loosen IT band.
3. Stretch: seated leg twist, pigeon.
4. Run on soft, flat surfaces.
5. For treatment try to reduce mileage, consider getting deep tissue massage, ice three times a day, and stretch six time per day.




Plantar fasciitis is kicking my butt and I HAVEN’T heard or read so much about this, and it seems much more painful than shin splints. Have you ever had to work through this? -Sent in by Tanja



Yes, I’ve dealt with PF before. In fact, if I’m not careful about prevention it can flare up pretty easily. The plantar fascia (tough fibrous connective tissue) connects the heel bone (calcaneus) to the base of the toes. Inflammation, irritation, and swelling of the tissue along the bottom of the foot is usually the most painful in the morning. The pain is usually located directly in front of the heel and often results in a hobbling motion when weight is placed on the heel. Extreme point tenderness at the origin of the plantar fascia from the heel can be noticed when pressing on that area.
Treatment:

1. Stretch calves before getting out of bed in the am (flex toes toward knees)
   - strengthen calves with toe raises.
2. No uphill running or speed work while pain is present.
3. Make sure you’re not running in shoes with too many miles on them. Consider orthotics if you can’t seem to get PF under control.
4. Ice and massage -I like to place my foot on an ice pack for 15 min, then roll a golf or tennis ball under my foot focusing on the tender areas.
5. For severe cases consider getting a foot splint to wear at night for approximately 14 weeks.




Is it possible for the amount of foot pronation to change as you gain or lose weight? I was told since I’ve lost 60 pounds my feet don’t over pronate anymore. -Sent in by Jason



Yes, things like weight loss or gain, pregnancy, and foot surgery can all impact your foot size, arch, and amount of pronation. If you’ve gained or lost more than 15 pounds, recently had a baby, or had foot surgery you should have your gait and foot type re-evaluated. Just don’t assume that the shoes you’ve always worn will continue to work for you.




What do you do AFTER you’ve completed your first marathon? How much time off should someone take? What type of training plan should someone use to maintain their level of running or improve their time? -Sent in by Jared



In the first few hours after a marathon it’s important to think about recovery. Make sure you hydrate, refuel (eat!!), and take care of any sore or injured areas.

I encourage people to take 1 full week off from running. If it seems like that will drive you crazy do some gentle, low impact cross training like cycling, yoga, swimming, and walking. At one week do an easy run of 3-6 miles depending on how you feel. If all systems are a go, start to reverse taper back up to your normal running mileage.

Think about your short-term and long-term running goals. This will determine what steps you take in the post-marathon period. If you want to do another marathon give yourself at least 3-4 months between races as a beginner. Runner’s World Smart Coach has training plans you can use for a variety of distances that will help you train for a specific time goal.




Once you have trained and know you can do the distance of your race, what is the single best piece of advice you could offer someone? (3 weeks to go) -Sent in by Rosie



Follow your training plan, listen to your body, and have confidence. Often in the last few weeks some self-doubt will set in during the tapering period. You’ll think, maybe I didn’t train enough or maybe I should increase my mileage. Don’t listen to the voice of doubt. Also, don’t get overly panicked by an occasional ache or pain. This doesn’t mean you won’t have a successful race. Just tell yourself that your body is healing and preparing for race day. Visualize your success and gather all the information you can about the race. Go into it feeling confident and strong.




My last marathon was on May 1st, and since then I have lost all motivation to run and have run very little over the last 3 months. What is the best way to get the motivation back? -Sent in by Dan



It’s not uncommon to lose motivation or go through a period of “post-marathon blues.” It always helps me to have another goal or some type of race on the calendar (and it doesn’t have to be a marathon). Maybe you want to focus on cycling for a while or spend time hiking. It’s okay to take a break from training, but not to give up on fitness and challenging yourself. Read an adventure book or a motivational running book. Watch a movie about running. Subscribe to running blogs and be active on MTA’s FB page.




Quick Tip -Recommendation for Pepper Spray






Also Mentioned in this Episode – Miles of Hope

Kelly is working very hard to fundraise and is organizing a 1 mile run or walk called Miles of Hope. The live and virtual event will be held on Oct. 22, 2011. You can visit the event web page for information on how to participate and donate: http://milesofhopetype1.blogspot.com/




]]> http://marathontrainingacademy.com/answers-to-your-questions-about-marathon-training/feed 4 http://marathontrainingacademy.com/love-and-hate-of-the-long-run http://marathontrainingacademy.com/love-and-hate-of-the-long-run#comments Wed, 24 Aug 2011 15:16:09 +0000 Guest http://marathontrainingacademy.com/?p=1768 Andy Richardson is a blogger at Start Running for Beginners. He is training for his first marathon using Angie’s Official Guide Ebook.

In training for my first marathon, I understand the importance of the long run. Some days my long run is great, and some days the long run is not so great. You could say that I have a love hate relationship with the long run.

Let me share with you some ways that I love (or hate) the long run.

I Love Long Runs Because….

…Long Runs are Critical to Marathon Training

As most of you know, I am training for the Savannah Rock and Roll Marathon in November. And a part of that training requires me to run weekly long runs of 10 miles or more. If you do not build up your endurance with the long runs then how will your body be able to run 26.2 miles? So one of the biggest reasons I ‘love’ the long run is that I know it will help me meet my goal of running my first marathon.

But I Hate Long Runs Because…

…Long Runs are Hard

My wife says that I am the king of stating the obvious, so it comes natural for me to point out that long runs can be hard. But seriously, running these distances is still new to me, so I am adjusting physically as well as mentally. I am thankful for the advice here at marathon training academy, and especially the advice in the MTA Official Guide for tips on how to overcome the difficulties of the long run. This advice has definitely helped me hate the long runs less.

I Love Long Runs Because….

…Long Runs Let You Enjoy Your Surroundings

Truly one of the coolest things about going on a long run is to explore and see places that you have driven by numerous times from a different perspective. It makes going to new towns exiting too. While most people are deciding where to park or where to eat, marathon trainees are looking for the best route.

But I Hate Long Runs Because…

…Long Runs Require Preparation

Despite being an engineer by trade, I do not like to plan out my free time. But going on long runs do require a bit of planning and preparation. For example, you have to decide when and where you will run. You have to get your water ready or your water drop-offs set up. Also, if you have special running attire that you take on the long run, you need to get that set aside. So, the preparation for the long run is not my favorite thing about long runs.

I Love Long Runs Because….

…Long Runs are Rewarding

On days when you struggle with the long run, just remember how you will feel about yourself when you are done. I have never regretted going on a long run, or pushing myself to ‘keep going’. When I am through, I just revel in the fact that I did something great, and I am getting closer to being able to compete in an actual marathon race.

Love or Hate?
All of these factors considered, there are those days when my long run goes well, and all systems are a ‘Go’. On days like this you just enjoy running for the sake of running, which is really what it is all about. And for this reason I do love my long runs!

What Do You Think?

Why do you Love (or Hate) the long run?

 

]]> http://marathontrainingacademy.com/love-and-hate-of-the-long-run/feed 8 http://marathontrainingacademy.com/how-to-set-a-pr-at-your-next-race http://marathontrainingacademy.com/how-to-set-a-pr-at-your-next-race#comments Tue, 16 Aug 2011 03:40:05 +0000 Angie http://marathontrainingacademy.com/?p=1728 *[Audio Content Available For Members Only. Click Here to Join Now]

Want to set a personal record (PR) at your next 5k, 10k, half marathon, or marathon? This podcast will tell you how to shave minutes off your time.

Running a PR can even be more satisfying than winning an age group award because most of us run to compete against ourselves. We know that we’ll never be Olympic athletes or even win a marathon. Yet we know that somewhere deep down inside of us resides the best we are capable of.

Click here to reserve a room with Drury Hotels, the official hotel sponsor of the MTA podcast. Save $10 on your room and get 2 free months of membership to Marathon Training Academy. Check out our video below.

Are You Ready to PR?

Setting a PR will require a goal, focus, and mental, physical, and psychological commitment. If you’re a beginning runner then this is not the time to set ambitious time goals for yourself. Your goal should be to establish a solid running base and simply finish the race.

After you finish a few races you’ll start thinking about how to get faster. If your last marathon was 2 years ago and you haven’t been running regularly since that time, it wouldn’t be advisable to train for a PR. You have to push the “reset” button if you’ve taken some time off.

Realistic Time Goals

You don’t want to be overly ambitious and set yourself up for failure when setting your time goal. On the other hand make sure that the goal is challenging. Let’s say that your last marathon was run in 5:08. An underwhelming PR goal would be to finish in 5:07. Here are some generally accepted time increments that can be shaved off a previous race for the average runner.

• 5k -try to shave off 2 ½ minutes
• 10k -try to shave off 5 minutes
• Half marathon -try to shave 10 minutes
• Marathon -go for 15 minutes

The Three Phase Plan to Setting a PR

Be prepared to implement a 3 phase plan that will take approximately 4 months.

Endurance Phase -builds your running distance doing easy miles. This phase should never be ignored or you risk setting yourself up for injury. You will be doing long slow runs to enable you to “go the distance.” Pace should be conversational (you can carry on a conversation) and run on a flat surface. This phase will include the long run, midweek run, recovery run, cross training, and rest days.

Strength Phase -transitions from endurance to focusing on building strength. Strength running includes working on hills and doing tempo runs to strengthen your legs and cardiovascular system. It will require you to stay focused and stay at an even effort.

When doing hill training look for the right hill (approximately 100-200 meters long and not too steep). Warm up for 1 mile and then run up and down the hill several times. On hills it is important to shorten your stride, lean into the hill slightly, and try to maintain an even pace. Run “through” the hill by maintaining your pace as the hill evens out (instead of slowing down).

Tempo runs should be done on a flat surface and run at a pace that is just below the point where you’re uncomfortable (comfortably hard, MHR 85%). Warm up for 1-2 miles before hitting your pace and then cool down with a 1 mile jog.

Speed Phase -integrates the endurance and strength preparation. Best done on a 400 meter track or treadmill. This is what will help you focus on race pace and enable you to run faster. You’ll also need a sports watch to monitor your lap times and lots of concentration. Start each speed session with a 1-2 mile warm-up at an easy pace. Keep your pace steady through each repeat and follow your session with a 1 mile cool down.

Additional Resources

The Yasso 800s -for estimating your finishing times.

Smart Coach -for simple training plans the target your desired time. *Note they require you to set up an account to access this tool.

Drury Hotels, official hotel sponsor of the MTA Podcast. -A great place for runners to stay. Here is a quick video by Trevor about Drury.

Thanks for reading this post.

Leave a comment below.

Tell me about your PR goals.

]]> http://marathontrainingacademy.com/how-to-set-a-pr-at-your-next-race/feed 3 http://marathontrainingacademy.com/interview-with-nancy-lieberman-president-of-go-st-louis http://marathontrainingacademy.com/interview-with-nancy-lieberman-president-of-go-st-louis#comments Mon, 01 Aug 2011 15:49:12 +0000 Angie http://marathontrainingacademy.com/?p=1696 *[Audio Content Available For Members Only. Click Here to Join Now]


In this episode you get a behind the scenes look at what it takes to orchestrate a big marathon.

Nancy Lieberman is the founder and president of Go! St. Louis. Throughout the past decade, she has guided the organization from an upstart marathon weekend event, to an organization that today is a year-round community wellness leader.

Last year over 25,000 people participated in Family Fitness Weekend -which includes a marathon, half marathon, 5k, children’s races, and the mature mile. After listening to this interview you will have a new appreciation for the staff and volunteers who made our races possible. See what it takes

Interview Questions

Here are some of the questions we asked Nancy in this interview. You will need to listen to this episode for the complete questions and answers.

Q. Last year there were over 25,000 registered participants at Go! St. Louis Fitness Weekend. How many staff and volunteers does it take to put on an event of this magnitude? How far in advance do you start planning?

A. We start planning the Monday after the last event. Our organization has six full-time staff and we also enlist 2,500 volunteers. The same volunteers come back year after year to help with the Family Fitness Weekend. We truly are a local non-profit built by the citizens of St. Louis.

Q. Many of our listeners have been to a big marathon. While we are enjoying the sights and sounds, what is going on behind the scenes? What do you do during the race?

A. Our day starts at 3:00 am and we don’t get to go home until 8:00 or 9:00 pm. The staff basically troubleshoot and work out the details as they unfold. Three of us are on the course monitoring the flow of runners and the other three of us are around the finish line working with the media, the results company, the medical personnel, the handing out of the Mylar blankets and food. Basically we are the jack of all trades. We make sure that the experience both on the course and in the finishing area is very positive and exciting for the runners.

Q. What does clean up look like after the runners go home? Are there 100,000 Dixie cups to pick up?

A. While the race is finishing we have four trucks on the course picking up 350,000 water cups, 150,000 Gatorade cups, tables and chairs, trash, and discarded clothing. Then there are 425 port-a-potties on the course that need to be picked up.

Q. What is the hardest part of organizing such a big weekend event? Is there anything that gives you a headache each year?

A. The hardest part is coordinating 26 miles through three cities. We notify in advance every business, resident, and church that the marathon is coming through. We need to work with the police and all the street departments. There are 250 intersections to staff or block off. Then we have to place 2,500 no parking signs along the course. We try to put them up early but people take them down.

Q. What is the most rewarding part of being president of Go! St. Louis?

A. Watching the smiles as the runners come across the finish line and witness their success. We revel in their success like it was our own!

Q. You have inspired thousands of people to get fit. What advice would you give to our listeners who would like to help their family and friends build a life of fitness?

A. Pick an activity that the whole family can go out and do together (hiking, walking, biking) so that fitness becomes a core value of the in the family. There is also a lot to be said for meeting up with a peer group during marathon training. If you plan to meet your friends at the top of the street at 6:00 am then that pressure is on you to not let them down! Reward yourself afterwards -go out for coffee and revel in your success. It’s all about being social but yet having fitness as what’s tying everyone together.

The next Go! St. Louis Marathon is April 14-15, 2012. To sign up visit www.gostlouis.org




Quick Tip: Angie’s Recommended Energy Gels

Hammer Gel comes in several tasty flavors (our favorites are Espresso and Montana Huckleberry) that won’t leave you with an overly sweet taste in your mouth.

I love the fact that they are made with natural ingredients and do not contain simple sugars which cause spikes and crashes in blood sugar and intestinal distress. Hammer Gel can give you the consistent energy you need to finish your long run strong.

Click the link below to get %15 off your first order.
http://www.hammernutrition.com/affiliates/186409

1. Then select “quick order” from the top menu bar.
2. Next, select “fuels” from the drop down menu.
3. You will find gels and other cool fueling products on this page




]]> http://marathontrainingacademy.com/interview-with-nancy-lieberman-president-of-go-st-louis/feed 9 http://marathontrainingacademy.com/what-your-friends-say-about-running-a-marathon http://marathontrainingacademy.com/what-your-friends-say-about-running-a-marathon#comments Fri, 22 Jul 2011 16:20:10 +0000 Guest http://marathontrainingacademy.com/?p=1681 Guest post from Andy Richardson author of Start Running For Beginners

One of the cool things about running a marathon is that it gives you something to talk about with other people. There is just something about the ‘M’ word that gets people’s attention. Even non-runners typically respect the idea of running a marathon whether or not they encourage you.

But I especially enjoy meeting and talking with other marathoners, new or experienced. The topic can often give you something to build a friendship on.

Not too long ago, I was talking with a neighbor of mine about my upcoming marathon (Rock and Roll Savanah Marathon), and it turns out that he is running the same race. We spoke for some time in my front yard about marathon training, and being an experienced marathoner, he gave me some thoughts on what to expect.

Here are a few pointers I thought I would share with you.




Bob’s Advice About Running a Marathon




• You’ll Be Ok! Bob could see the fear in my eyes. As we were talking about it, the reality of running 26.2 miles became overwhelming. He assured me that I would do fine, and to take it easy.
• Start Slow! Bob also said that I should shoot to “just finish” your first race, and not worry too much about the time goal. He also said the biggest mistake most people make is to start too fast. I am definitely going to take his advice and “warm up the engine” slowly.
• Ditch the Cotton Shorts! We often pass each other on the road (usually he is passing me), so he has seen my running attire. He quickly pointed out that the cotton t-shirts, socks, and shorts I wear are going to cause me some serious rashes during long runs and the full race. Since then I did bite the bullet, and bought some high-tech clothing. (Ahhh- relief!)
• Get Some Band Aids! But sometimes, even with the high tech clothing you can still have chaffing in those more sensitive areas. He said he is just going to put a band-aid on both pecs to alleviate any problems in those areas. That may have been too much information, or it may save me a lot of pain. I have not decided which, yet!
• Coke Bottle Remedy . . . After getting such eternal wisdom about the bandaids, I thought I would ask him his thoughts on the slight running pain on the ball of my right foot. Based on what I told him, he said to massage the bottom of my feet by rolling the feet on a coke bottle. I did use a filled water bottle to do the same thing, and it actually did seem to help relieve the tension.

I hope you found some of these tips useful, or at least mildly amusing. I am glad that I talked to my neighbor Bob about running. Not only has it made us better friends, but I also learned some tips that really help me with my training.

So What Do You Think?
Do you like to tell people you are running a marathon? How do people respond? What is the best (or worst) advice you have received from friends?

—
PS – I figured I better show you some pics of me actually running, so I updated my profile picture. That was a 5K “Shrimp Festival” run I did with my son last year here in Beaufort, SC. We are just crossing the bridge, and are headed for the finish line!

]]> http://marathontrainingacademy.com/what-your-friends-say-about-running-a-marathon/feed 4 http://marathontrainingacademy.com/how-to-get-started-in-trail-running http://marathontrainingacademy.com/how-to-get-started-in-trail-running#comments Tue, 19 Jul 2011 03:17:02 +0000 Angie http://marathontrainingacademy.com/?p=1655 *[Audio Content Available For Members Only. Click Here to Join Now]

Tired of your same old running route? Break out of the mundane with some good old fashioned trail running.

When running on the road it’s easy to zone out and not think about the act of running. It can get mentally boring at times and the mind tries to find some outlet. Many people like to listen to music to help pass the miles more quickly. On the trail the mind has to be as engaged as the body.

Dr. Jerry Lynch is a psychologist and author who actually prescribes trail running to his patients who suffer from depression. He has this to say about the benefits of trail running,

Trails just have a way of closing off the rest of the world and all of the chaos. I’ve had several patients over the years who were depressed and taking medication and it wasn’t working. I steered them toward trail running and they became more at peace with themselves and found joy. - Jerry Lynch

Trevor and I currently live in a very flat area and we don’t have ready access to many trails. However, I usually pick a quiet gravel country road to run on over a busy, paved road any day. Someday I hope to live near the mountains again and have access to a variety of running options.

If trail running sounds like something you’d like to try, let’s talk about how it is different than road running and what you need to know to get started.

How to Get Into Trail Running . . .

• Start with smoother less technical trails at first. This will help you to get over the fear factor. Tread lightly and try to use a quick cadence and gait and expend even energy (taking it easier on up hills). As you build fitness you may even need to slow your pace and walk some sections.
  

  “The race continued as I hammered up the trail, passing rocks and trees as if they were standing still.” Red Fisher, Wasatch ’86

• Think about posture. Keep your spine long and lengthened and your pelvis neutral (don’t arch your back and stick your rear out and don’t keep it tucked forward). Two important components of trail running include having a strong core and good balance.
• Relax- don’t run stiffly; keep your arms slightly raised and away from your sides to help with balance, but don’t tighten up your upper body.
• Shorten your stride and keep your eyes on the trail a few steps ahead to read upcoming obstacles.

Special Gear for Trail Running . . .

• Trail maps
• Trail running shoes with traction, cushioning, and support
• Watch (with altimeter and compass)
• Hydration pack (like the Camelbak) with sufficient fluid
• Light rain shell
• Tiny head lamp
• Energy bars, gels, trail mix
• Cell phone (if you are in the coverage area)
• ID and credit card
• Bug spray (Trevor got chiggars last time he was out in nature -Ouch!)

How to Find New Running Trails. . .

Plug in your destination on Google Maps and look for road-less areas, parks, and lakes. Link up to online trail sites that have topographical maps and reviews like trails.com , recreation.gov and
traillink.com Or you can find a local group for running partners trail-running.meetup.com Road Runners Club

Some other ideas for finding new trails would be asking at your local bike store. Mountain bikers often find new routes and have maps and local knowledge. Look for dead end country roads. Find a road that stops at the edge of a forest or open area and you’ll often find trails. Just make sure that you’re not trespassing. Head for water. In urban areas there are often walking paths and game trails near water.




Also Mentioned in the Episode

iTunes U -more than 350,000 free lectures, videos, films, and other resources — from all over the world.

Susan G. Komen Foundation -stopping breast cancer in its tracks! Marathon Training Academy made a donation in honor of Stephanie (marathoner) and her mother who has stage VI metastatic breast cancer. Can you make a contribution?

]]> http://marathontrainingacademy.com/how-to-get-started-in-trail-running/feed 9 http://marathontrainingacademy.com/interview-with-weight-loss-expert-dr-robert-maki http://marathontrainingacademy.com/interview-with-weight-loss-expert-dr-robert-maki#comments Wed, 29 Jun 2011 20:53:35 +0000 Angie http://marathontrainingacademy.com/?p=1635 *[Audio Content Available For Members Only. Click Here to Join Now]

Many people start running to lose weight yet they find that the pounds still won’t come off. I have even seen runners gain weight during marathon training.

Since weight loss is such a pertinent topic in the world of running we decided to bring Dr. Robert Maki onto the podcast.

Dr. Rob is a naturopathic doctor who has helped thousands of people drop the pounds without surgery, fad diets, or appetite suppressants. He doesn’t even make his clients count calories!

Here are the weight loss questions we asked Dr. Rob. . .

Click here to get a 14 day trial to the Academy for $1. As a member you will get instant access to full length interviews, training lessons, and past podcast episodes.




Weight Loss Questions. . .




1. Tell us a little about your background and what led you to specialize in helping people lose weight.
2. I hear from many people who have started a running program, but still struggle to lose some extra pounds. In your experience, what are the key factors that prevent people from losing weight despite exercising regularly?
3. My biggest eating weakness is sugar. Is it possible to be addicted to sugar? What steps should a person take to break a sugar addiction?
4. Does lack of sleep and stress make it more difficult to lose weight? What do you recommend to a person who is struggling in these areas?
5. Is it possible that for some people hormone imbalances may be hindering their weight loss efforts? What tests need to be done to diagnose the imbalances?
6. When should a person seek professional advice for help with their weight loss goals?
7. How do you help your patients lose weight without restricting calories?
8. Is there an optimum amount of time that meals should be spaced to assist with weight removal? I’ve heard differing opinions on snacking between meals.
9. Are there any specific foods that assist with weight loss?
10. Are there any dietary supplements that you recommend to people who want to lose weight?




Quick Tip: Running in Hot Weather

1. Wear a hat or visor in hot weather. This keeps the sun out of your face and can help block sweat from running into your eyes. Trevor just got a new running hat for Father’s Day: The REI Fitness Runner’s Cap. He looks pretty spiffy.

2. Bring water and drink a few ounces at least every mile. If your water gets warm midway through a run try putting ice cubes in your bottle. For a long run try freezing the bottle of water the night before. It will melt as you run and provide nice cold water.

Read Andy’s post about his biggest mistake yet while training for his first marathon.

3. Choose running clothes wisely. Wear wicking fabrics and dress as lightly as possible. Make sure your clothes are somewhat fitted, excess fabric can cause chaffing.




Also Mentioned in This Episode

The Iron Mom Half Marathon in Paducah, Kentucky -I ran this small town half marthon on June 18th. My son Riley (6) ran the 1 mile kids fun run.

The Wine Glass Marathon in Corning, New York -I just signed up for this beautiful race in October and hope to PR. My sister Autum (from Episode 32) signed up as well. I think there is still a few slots left if you want to join us!

Thanks for reading the show notes for this episode. I always enjoy hearing your running story. You do have what it takes to run a marathon and change your life.

]]> http://marathontrainingacademy.com/interview-with-weight-loss-expert-dr-robert-maki/feed 9 http://marathontrainingacademy.com/race-recap-the-paducah-iron-mom-half-marathon http://marathontrainingacademy.com/race-recap-the-paducah-iron-mom-half-marathon#comments Fri, 24 Jun 2011 21:03:00 +0000 Angie http://marathontrainingacademy.com/?p=1583 I’ve run lots of races in my life and one thing I can say for certain is that you never know what to expect.

It’s great to learn from past experience, but each race is a new puzzle for the runner to solve.

I signed up for the Iron Mom Half Marathon in Paducah, Kentucky, shortly after running my last full marathon in Washington State. I knew I’d need a goal once I got back home. Some source of inspiration to keep me training in the heat.

I recovered very quickly from the North Olympic Discovery Marathon and all was going well. Until I threw my back out while picking up my eight month old son (who is 25 pounds). I started taking it easy hoping the pain would disappear. That didn’t work.

At the recommendation of friends I found a great chiropractor who got me all fixed up. I was still sore but I could run.

Another Great Small Town Marathon
We got up early to leave for the race at 4:30am. It was quite the feat to mobilize and get three small children up and ready at that time. We arrived in time to pick up my race packet, use the bathroom a couple times, and get to the starting line. It was a small half marathon with around 750 runners. Just my size!

I felt pretty tight the first 4 miles. Plus, the weather was hot and humid. At mile 5 it started to cloud up and rain lightly. The course wound through historic parts of town and a beautiful park. There were some trail sections to break up the monotony of the pavement.

I had a great cheering section that kept popping up around the course. Trevor and the boys definitely brightened my run and it gave me a burst of energy each time I saw them.

My Strategy
I tried to stick with the 2 hour pace group during the race, but by mile 10 I could feel myself slipping behind. The pacer was at least 2 blocks in front of me and I wondered if I’d be able to pull off a sub-2 hour race. For the last three miles I had to continually give myself small pep talks. I decided that I would not let the 2 hour pacer out of sight.

My strategy was that of a fisherman—reel him in. Even my arm swing became part of the reeling motion. I was slowly able to close the gap. I pushed hard during the last mile and finished in 1:59:09. Just a few seconds to spare. It wouldn’t have been a tragedy to finish in over 2 hours, but I knew I was capable of better.

Riley’s First Race
After getting my medal and some post-race food we bustled off to the Fun run 1 mile race for kids. My 6 year old son was doing his first race. After some difficulty finding the starting line, we managed to get going. I decided that running 1 mile with Riley would be a great way to cool down.

Despite taking multiple walking breaks during his “training” runs, Riley managed to run the whole way. I kept encouraging him to run “slow and steady” and when he saw the finish line he ran full steam ahead. He is very proud of his medal and has been wearing it for the last 2 days.

Running Benefits the Whole Family
I have derived many benefits from running over the years. However, one of the greatest joys has been to set a healthy example for my kids. I would never force them to become runners. But I do want to model healthy eating and exercise as important parts of life–like bathing and brushing your teeth.

I’d love to hear how you seek to model a healthy lifestyle. It’s never too late to set a good example!

-Angie




Paducah has a charming downtown that overlooks the Ohio River. William Clark (remember Lewis and Clark?) bought this area for $5.00 in 1827. He named it after Chief Paduke.

This was the first year for the Iron Mom Half Marathon. I hope they continue this race!









Riley (age 6) and Angie with their Iron Mom medals. Notice Riley’s front teeth are absent for this photo shoot.



















]]> http://marathontrainingacademy.com/race-recap-the-paducah-iron-mom-half-marathon/feed 14 http://marathontrainingacademy.com/andys-training-update http://marathontrainingacademy.com/andys-training-update#comments Mon, 20 Jun 2011 18:11:42 +0000 Guest http://marathontrainingacademy.com/?p=1569 From Guest Blogger, Andy Richardson – This is the third post in a series where Andy discusses his personal journey of training for his first marathon.

Juggling a Busy Life with Marathon Training
As a slightly off-topic point, I wanted to share that my wife and I will be having a baby this December! This will be our fifth child, but we do not know whether it is a boy or girl.

I have a busy life to juggle while training for this marathon. The MTA Official Guide talks about making choices in life, and deciding what I need to cut out and what I cannot cut out in order to make time to train.

I personally decided that I am not going to miss out on family time in order to train. That means getting up a little earlier, adjusting my work schedule, and cutting out things like television and the computer. I am also going to start turning off the iPhone when I get home at night because I look at that thing way too much!

The biggest challenge, of course, is working long runs into my schedule.

Making Time for Long Runs
Now that my runs are approaching two hours, I cannot just ‘go for a quick run’ like I used to. I am trying to set aside time on Fridays to go for the long run. On these days I can get up a few minutes earlier and go into work a few minutes later. I am fortunate to be my own boss, so I think he will let me make this adjustment. Of course, I also have Saturday and Sunday to work in the long run if that does not work out.

As far as my long runs go, last week I ran a 10.8 mile run in 1 hr 43 minutes (9:31/mile pace). Pretty soon I will be up to half marathon status! I have a little less than 5 months until my race, so it looks like I have some time to take it easy and build my endurance slowly.

Halfway Through the MTA Guide
I sat down and started to read the MTA official guide. After about two hours or so later, I found myself halfway through it. It is actually a pretty easy read, and it is has been quite helpful so far. I will probably finish up the rest of the book in an evening or two. I have learned some things that I am currently doing right, but I have also found a few things that I am doing wrong.

I’m Doing a Few Things Right….
Based on the recommendations in the guide, I have a pretty good weekly routine. Angie suggests three running days per week, and I am doing four. One of those days is a pretty easy day, so I think that should be fine. I also do a day or two on the elliptical which I think helps maintain running fitness, and keeps me in a routine. I have also been pretty good about having a warm up and stretching routine for my runs.

But I am Doing Several Things Wrong!
I am realizing that I have made many of the mistakes of a first time marathoner.

• First of all, I am not sure I have been clear with my family about my schedule. I need to clearly write out a schedule and communicate that with my family.
• The next thing is related to my running gear. For one thing, I am running in worn shoes. I am also still wearing cotton t-shirts and socks, which is not a good idea in the heat of the summer in South Carolina. Not only does this get heavy with sweat, but it also causes chafing and discomfort. Fortunately I have not gotten blisters on my feet, but as my mileage increases the likelihood will also.
• I realized that I need to add some strength training to my routine, and also diversify my cross training exercises as well.
• And the diet and nutrition chapter showed me that dropping a few pounds may actually help my marathon time.

My Biggest Mistake Yet! (This is almost too embarrassing to write)
I decided to go get a yearly physical last week – to make sure my engine was running right before the big race. I shared with the Doc that a couple of times after my long runs, I had a spell where I saw spots. After further discussion, he came to the conclusion that I was getting dehydrated during my long runs, and I was experiencing ‘ocular migraines’. I came to find out that my Doc is a runner too, and he said that I just was not getting enough water.

The fact is that I was not even taking water or fuel with me at all on my long runs. I know it probably sounds silly that I didn’t drink water on my long runs, and I am actually kind of embarrassed that I let that happen. I guess it just feels awkward to carry water while you run. But after having that happen, I take water with me, or I make water drop offs along the way. Now I realize that hydration is really important (Duh) and I do not run without water anymore!

Running a Marathon is Not Just About Running
In all, I have done a few things right, and I have done some things wrong too. Thankfully I can make the corrections before the big day. I am learning that running a marathon is not just about running; it is also about your whole life, planning, being smart, and being positive. Oh yeah, its about drinking water, too…

As I learn these lessons I hope to continue to improve and be successful, and I hope the same for you as well.

________________________
Andy is a self-employed structural engineer and entrepreneur. He shares his passion for running over at Start Running for Beginners.

]]> http://marathontrainingacademy.com/andys-training-update/feed 4 http://marathontrainingacademy.com/race-recap-north-olympic-discovery-marathon http://marathontrainingacademy.com/race-recap-north-olympic-discovery-marathon#comments Thu, 16 Jun 2011 18:07:05 +0000 Angie http://marathontrainingacademy.com/?p=1543 *[Audio Content Available For Members Only. Click Here to Join Now]

The North Olympic Discovery Marathon in Port Angeles Washington has been called the best boutique marathon in North America (according to their website).

What is a boutique marathon? Is boutique even a category? Googling this term didn’t yield many results.

Here’s what I can tell you about this marathon: (1) the scenery is grand, (2) parking is easy, (3) people are friendly, (4) the medals are cool, (5) and the post race food is plentiful.

Although I’ve got a few marathons under my belt I still learn something about myself at each race. Here are my discoveries from the North Olympic Discovery Marathon.

I Love a Small Town Race
I’m a small town girl from Lewistown Montana so small town races are just right for my comfort zone. At boutique marathons you can expect to share the road with only a couple thousand runners. Race officials work hard to add a personal touch. Each runner who crossed the finish line in Port Angeles was personally escorted through the finishing area by a friendly race volunteer.

Here Are Some Small Races You Will Love

• Napa Valley Marathon- rural feel, running through wine country, 2,300 participants.
• Amica Marathon in Newport, Rhoad Island- run along the bay; voted 4th best marathon in a Runner’s World poll.
• Missoula Marathon, Montana- July race in a beautiful place!
• Mount Desert Island Marathon, Acadia National Park, Maine
• And here’s a list of ten more

The Mountains Were Cheering Me On!
Washington’s Olympic Mountain Range is eye candy for photographers. Port Angeles has the double blessing of being by the ocean and the mountains. The mountains inspired me the most. Enjoying the course scenery always keeps my mind off my tired legs.

Trevor Gets a PR
Be sure to read his funny blog post about accidentally setting a personal record. He ran the half marathon and finished in 1:59:22. Maybe my competitiveness is rubbing off on him.

Running Back to Back Races
I talked to a couple of ladies before the race who were doing back to back races. One lady had just ran a marathon the day before. She is trying to become a Marathon Maniac. Her friend had completed 34 marathons with a goal of getting to 40 by the end of the year.

Now I find myself fantacizing about becoming a Marathon Maniac. Sometimes you can’t get an idea out of your head! I’m sign up for another race this weekend not too far from home.

If You Want to Run Back to Back Races I’d Suggest . . .

1. Ice after running to decrease inflammation
2. Refuel with healthy carbs and rehydrate
3. Get extra sleep
4. Get a massage or at least use the tiger tail roller
5. Reverse taper (incrementally increase your distance after a race)

If you have a solid running base and train smart your body can adjust to back to back races. Soon you will need to buy a bigger house to hold all your medals. And you might need an extra job to pay for all the entry fees.

[Quick Tip] How to Balance Running and Raising a Family

Here is a question we received on our facebook page. . .

Hey guys, love the show. I’d love to get a parent’s perspective on training. My wife and I are expecting our first in a month. . . and I’m curious how you balance running/kids. Running strollers? Getting up super early? Thanks.

Good question! Here is my reply . . .

It’s exciting to hear about your upcoming little blessing. When I had my first baby I used a combination of a jogging stroller and getting out when Trevor was available to watch our son. Now with three kids it’s a matter of communicating about when we each want to run so that the other can watch the kids. It all comes down to being intentional and flexible. Good luck! Angie

Jogging Strollers
If you’re a serious runner and plan to log lots of miles with your little one, the Baby Jogger High Performance Jogging Stroller, Ice (See all Jogging Strollers)is the jogging stroller for you. It’s pretty expensive (I think we got it as a gift). But I’ve had the same stroller for six years and it’s still good as new.

Pictures from our Vacation


Port Angeles, Washington (a beautiful place for a race)





Trevor, Angie, Riley, Gavin, and Liam posing at the Salish Sea Circle in Port Townsend, WA





Liam prepares for an Irish dance in the Salish Sea Circle





Riley and Gavin captain this worthy vessel




]]> http://marathontrainingacademy.com/race-recap-north-olympic-discovery-marathon/feed 16 http://marathontrainingacademy.com/accidentally-setting-a-personal-record http://marathontrainingacademy.com/accidentally-setting-a-personal-record#comments Fri, 10 Jun 2011 23:12:32 +0000 Trevor http://marathontrainingacademy.com/?p=1515 This picture was taken at about mile 12 of my recent half marathon in Port Angeles, Washington. Angie is turning me into a lean mean running machine.

I was planning on just taking it easy and running alongside my Dad (2:18:01) the whole way. But suddenly I felt a competitive streak and decided to push hard, throttle on, and surge ahead. My Dad said, “Go for it”. Or maybe he said, “Run Forest!” I can’t remember.

I felt like a gazelle. The weather was hospitable. The scenery was spectacular. I wanted to RUN FAST!!! But I could hear Angie’s voice in my head telling me to save some gas in the tank for my later miles. She was right.

The last three miles were the most difficult. My legs were getting mutinous. My feet were feeling hyper-sensitive. Even my mind was fatigued. I longed for the finish line.

This one mantra kept echoing in my head . . . “Go Big or Go Home”. I don’t know where this saying came from but for some reason my subconscious mind stored it away for later. I decided I would run my hardest and cross the finish line without one ounce of gusto left to give. My goal was to finish in under two hours.

Luckily I brought 13 krakens and one tenth of a kraken (I call him “kraken Lite”). Kraken Lite came in handy at the very end. When I got close enough, I could see the big digital time clock about to tick past the 2 hour mark! I had to sprint to make it. My official time was 1:59:22.




Take-Aways From My Second Half Marathon




The Passing Game
This might not work for everyone but I had a fun time doing it.
I started in the 10:00 minute mile corral with my Dad and I technically should have been in the 9:00 corral. After the first mile when everyone began to spread out I played a passing game. If I saw a pack of runners up ahead I tried to catch them and pass them. If someone passed me I would pass them back. This little game gave me a psychological boost.

“It’s rude to count people as you pass them. Out loud.” –Adidas ad

Hold Your Wee Wee
If I would have stopped at one of those strategically placed porta-potties I would have missed my time goal! Unless, of course, if I peed in less than 37 seconds -but why take the chance? “I am the master of my bladder! I am the captain of my fate!”

Racing on Vacation
This was my second race while vacationing in the Pacific Northwest. Racing on vacation makes me feel like I accomplished something in the midst of all the loafing around and eating fattening food.

Post Run Milkshake
This was actually my Dad’s idea. After the race we stopped at a hamburger drive-thru called McFrugals in Port Angeles, WA. I ordered a medium size huckleberry milkshake which looked more like a large. If I ever had a guilt free milkshake this was the one! Amazingly I wasn’t very sore after my race. I went on a rather long bike ride two days later. I guess Angie’s training advice is finally sinking in.

You May Surprise Yourself
If you feel the urge to “Go Big” then go for it. Be smart and be bold. Listen to your body. You may be surprised at what your legs can do when race day comes.

In our next podcast episode we will give you a complete race recap.

Keep running and living the good life!

Carpe Diem!

]]> http://marathontrainingacademy.com/accidentally-setting-a-personal-record/feed 16 http://marathontrainingacademy.com/special-report-for-fall-marathon-success http://marathontrainingacademy.com/special-report-for-fall-marathon-success#comments Wed, 01 Jun 2011 00:26:37 +0000 Angie http://marathontrainingacademy.com/?p=1467 *[Audio Content Available For Members Only. Click Here to Join Now]

In this report I reveal the six key components to successful marathon training.

These six things got me back into long distance running quickly and safely after my pregnancy. I know they will work for you!

If a marathon is on your radar this year I want to tell you what it takes to make your training a glowing success.

Running in the summer can be tough especially if you live in a humid climate. But successful training is possible this time of year if you know what you are doing. I realize that if you live in the Southern Hemisphere you’re going into winter right now. Winter is actually my preferred time to train.

ANNOUNCEMENT (drum roll goes here)
In just a few days we will be reopening the doors to our training and coaching program for people who want help taking on the marathon challenge. This time my husband Trevor will be getting in on the action to prepare for the Rock and Roll St. Louis Marathon. He was a total “non-runner” only a year and half ago!

This program is an A to Z system for total marathon butt kicking. It is designed with beginners in mind. More details to come.

Now here are the six key components make your training effective!

Key number one is . . .

1. Mindset

You won’t be able to run a marathon without learning some “Jedi mind tricks.” Even though you wouldn’t be training for a marathon unless you really wanted to, you’d be surprised at how your mind will try to sabotage you sometimes. Unless you tap into the power of having a positive mindset you’ll talk yourself out of training for a marathon.

I was just reading an article entitled “The Optimism Bias” in the recent issue of Time Magazine. It gave the example of how college students perform better after being primed with an affirmative message. The researcher administered tests to students while scanning their brains. Some students were primed with the message that they were “smart, intelligent, and clever.” Others were primed with the words “stupid and ignorant.” The article went on to say, “Expectations become self-fulfilling by altering our performance and actions, which ultimately affects what happens in the future.”




2. Running Mechanics

Once you get the proper mindset in place you’ll want to focus on developing effective running mechanics. Your training experience isn’t going to be very pleasant unless you’ve built a solid running base and are able to master good running form. In addition you’ll need to learn proper pacing and plan for personal safety. For example, many of us will experience hot and humid running conditions during the summer. Doing long runs in these conditions is going to get uncomfortable quickly if we don’t have some strategies for dealing with the heat.




3. Equipment

Training for a marathon will require utilizing equipment that maximizes the body’s performance. Believe it or not, good running gear and gadgets really do make a difference. Make sure that you have the shoes you need to begin training and know how to care for your shoes to maximize their life. This will save you a heap of frustration.

Change Your Running Shoes! “Thanks for your advice on changing out your running shoes to prevent knee problems and Trevor’s experience with just such an issue. I just started listening to your podcast and this episode, which I picked out of the blue to check you guys out, was just what I needed at this very moment in time.” from our Facebook page




4. Cross-Training and Stretching

As many of you know, when I trained for my first marathon I made lots of rookie mistakes. One thing I didn’t understand was the importance of cross training and stretching. The fruit of my only running training plan was a series of injuries. Now I am convinced of the essential nature of cross training for the endurance athlete. If you study the habits of most elite runners you’ll find that they include cross training in their training regimen.

“ I harp on this all the time, but it’s always worth repeating: DON’T JUST RUN! If you get away from your chosen sport and into yoga, Pilates, and spinning classes, the weight room, the pool, and out on a bike, you will become a better runner and a fitter, happier human being.” -Chris Kostman, director of Badwater Ultra Marathon




5. Injury Prevention

Unless you have a “bullet-proof” body, you’ll need to understand the importance of injury prevention and early treatment. About 10% of runners are able to log high mileage and “break all the rules” without injury. For the rest of us it is very important to understand our weaknesses and take steps to avoid them.

Here are the Six Most Common Running Injuries:
1. Patellofemoral Pain Syndrome – Runner’s Knee
2. Achillies Tendinitis
3. Plantar Fasciitis
4. Medial Tibial Stress Syndrome -Shin Splints
5. Illiotibial Band Friction Syndrome- ITBS
6. Hamstring Issues




6. Long Run Mastery

The long run is undoubtedly the most important aspect of training for a marathon but it is also when the most problems occur. To master the long run you’ll need to know three important ingredients.

• Mental Mastery: this involves learning to keep going through boredom and discomfort. You’ll need to have an arsenal of mind tricks at your disposal. Things like distraction, positive self-talk, meaningful mantras, and cognitive shifting.
• Fueling Mastery: learn to properly fuel your body to improve its performance. Know the what, when, and how of eating on the run. There isn’t a “one-size” fits all approach to what you need during long runs. Your marathon training will be the time to practice, practice, practice so that you don’t do anything new on race day.
• Recovery: running long distance can take its toll on your body. You need to be prepared with a recovery game plan. This includes cool down, stretching, re-fueling, cold therapy, and rest.

Links Mentioned in this Special Report

Find a marathon near you on these two great websites
www.halfmarathons.net
www.marathonguide.com

Our podcast episode on “How to Choose the Right Marathon” can be found here

Click Here to get a free downloadable PDF of Inspirational Quotes About Running! After the document opens be sure to save it to your computer

MTA training and coaching program for new runners. Want to train with me? More details in the near future.

I hope you have enjoyed this special report.

You have what it takes to run a marathon and change your life.

]]> http://marathontrainingacademy.com/special-report-for-fall-marathon-success/feed 3 http://marathontrainingacademy.com/my-calf-muscles-are-ripping-apart-and-other-strange-fixations http://marathontrainingacademy.com/my-calf-muscles-are-ripping-apart-and-other-strange-fixations#comments Wed, 25 May 2011 01:25:32 +0000 Trevor http://marathontrainingacademy.com/?p=1450 Lately I have been haunted by a strange sensation in my calves. It feels like a small electrical spark under my skin. I can’t say that it is a sharp or deep pain . . . just a mild twinge now and again.

My brain had me convinced that my calf muscles were ripping apart. Maybe these strange twinges were microscopic tears? Maybe my muscle fibers were cleaving with each awkward foot strike?

Soon I was running on my tip-toes in order to save my calves from utter ruin.

I’ve heard of runners who rupture a ligament and hit the pavement face first. Everything is fine then all of a sudden “snap”! Perhaps it was about to happen to me!

Plausible explanation don’t you think?

Mental Fixation
Angie talks about not obsessing over each ache and pain. You must push through the discomfort in marathon training. The tapering weeks especially are hosts to “phantom pains” that make our brains fixate on a problem that is really a non-concern.

I know about fixation. Whenever I watch a movie it stays in my head for 2-3 days. On Friday I watched Pirates of the Caribean 4 (in 3D) and I’m still thinking about mermaids.

Mental fixation for runners goes like this . . .

About mile 4 you feel like you need to pee. The urge is there but not a nagging urge. If you were driving a car you wouldn’t pull over.

But as you fixate on this urge it grows stronger and you begin looking around. Now you are viewing the scenery with a different frame of mind. Each tall shrub is a possible pee shelter.

You really don’t need to stop but somehow your mind has brought your bladder up on the center stage and given it a mega phone.

Cognitive Shifting
What if we could identify mental fixation and shift the direction of our minds at will? Psychologists say we can! They call it cognitive shifting.

• According to Wikipedia
  Cognitive shifting is a method used in awareness management describing the mental process of re-directing one’s focus of attention away from one fixation and toward a different focus of attention. This shifting process can be initiated either by habit and unconsciously, or as an act of conscious volition.

I have long known about the method of cognitive shifting but my technical term for it is, “STOP FREAKING OUT!” also called SFO or STO-FRO.

When my brain is fixating on a problem (which sometimes is not even a real problem) I can awaken myself from the fixating trance through STO-FRO therapy.

So, now that I’m officially on the hook to run a Fall Marathon I will be doing a lot of training this summer. I’m sure I will have my share of soreness and real pain. So, I really don’t want to waste time with “pseudo pain”. I’m gonna have my STO-FRO gun ready.

The Real Cause of My Strange Calf Pain

After further investigation on my long run (12 miles) yesterday I finally figured out what I was feeling in my calves. You’re not going to believe this . . .

Uhem (clearing throat)

Drops of water from my water bottle were hitting the back of my calves. (I feel like such a nymph)

You might be wondering, “How can drops of water be painful?” Well, they were painful because I THOUGHT MY CALF MUSCLES WERE RIPPING APART!

Wouldn’t YOU be in pain if you believed your lower leg was hemorrhaging?

It wasn’t “real pain” but my brain was interpreting it as pain and freaking me out.

So I hope I have furnished you new runners with a valuable lesson. Keep your mind occupied with positive things during you run. Never ignore a sharp nagging pain that causes you to alter your running form. That last sentence came from Angie.

. . . But bring your STO-FRO gun on every run. You can holster it next to your water bottle.

]]> http://marathontrainingacademy.com/my-calf-muscles-are-ripping-apart-and-other-strange-fixations/feed 16 http://marathontrainingacademy.com/no-turning-back http://marathontrainingacademy.com/no-turning-back#comments Fri, 20 May 2011 21:24:41 +0000 Guest http://marathontrainingacademy.com/?p=1428 From Guest Blogger, Andy Richardson – This is the second post in an ongoing series with the Marathon Training Academy where Andy discusses his personal journey of training for his first marathon.

Ready to Rock!
Well, it is official! I just signed up for my first marathon. I am going to be doing the Rock and Roll marathon in Savannah, Georgia – which happens to be close to my home in Beaufort, SC.

So, now that I have signed up there is no turning back! And, I am certainly not going to let the readers here or my family down either! I will be running the marathon on November 5, 2011. They will have bands set up throughout the 26.2 mile journey, which will be pretty cool. Who knows, maybe a power song at mile 18 will be just the thing I need to keep going.

The registration form requested that I give my expected completion time, so I had to come up with a guess. I filled it out as 4 hours and 45 minutes. I tried to keep my time on the high end, but I am certainly hoping I can finish better than that. After all, according to the MTA Official Guide Will Ferrell, Oprah, P Diddy, and George W Bush all did better than that! But I am apparently not the caliber runner of P Diddy (4:14:54), yet.

Running is Becoming an Expensive Hobby
If you have never signed up for a marathon, I want to give you fair warning. You may have to give up a couple trips to the steakhouse in order to pay for the registration. My registration was around $100. When I mentioned it to my wife, she jokingly said ‘That sure is pricey just to run on a public road’. I must admit that it probably does seem funny from the outside looking in for someone to put themselves through this kind of extreme regimen, on a public road, and pay around $100 to do it.

Obviously, there are costs involved in doing it, and money goes to charity and profit as well, so I understand the costs. And that reminds me… I also need to get some new running shoes, too. This sure is becoming an expensive hobby!

What is My Biggest Reason For Wanting to Run a Marathon?
I have started to read the Marathon Training Academy Official guide. Chapter Three (Unleashing Your Marathon Potential) discusses the motivation for running a marathon. Angie notes that running a marathon can be difficult at times and that it all begins with the mind. I need to know why I am doing this so that when I am halfway through the race or training I will have something to keep me going.

Achievement – The biggest reason that I want to run a marathon is that I want to prove to myself that I can do it. I want to find out what my mind and body are made of when they are put to one of the ultimate tests.

Here are just a few of the other reasons that I am running a marathon. You may share some of these reasons as well.

• Conquering Fears – I heard one time that if you are afraid of something, then you should do it, and then you will not be afraid of it anymore. Sounds like a good reason to run a marathon.
• Change is Good – Trying new things makes life interesting. One of the reasons I am doing this is because I just want to experience it.
• It’s on My Bucket List – I think running a marathon has always been something I wanted to do, but for whatever reason I have not committed to doing it. Here’s to striking this off my bucket list.
• Races Can be Fun – I have done other races, and I enjoy running with the crowd, meeting new people, and yes drinking free gatorade afterwards. (But I must tell you, there are some easier and cheaper ways to get sports drinks than running a marathon).
• Competition – Something inside all of us wants to be a winner. I do not think I will take the crown for the whole race, but I want to do pretty good.
• Stay Fit – I enjoy being fit and active, and running a marathon will help to continue to do that.
• Lose a Few Pounds – I would not mind dropping a few pounds by November, so what better way to do that than train for a marathon
• I am not Getting any Younger – This year, I am turning 35. I am realizing that I cannot procrastinate forever.

Here is a quote from Mark Twain that is also printed in the motivation chapter of the MTA Official Guide:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” –Mark Twain

Health Hurdles
My training was going well until just recently when I got a case of bronchitis that gave me a painful and constant cough. I had to take a few days off completely, and also take it easy for a while in order to improve.

Then, last week I sprained my knee while playing frisbee with the kids. My son and I were both going for the frisbee when we collided, and he hit my knee. I did not even know you could sprain your knee by playing frisbee, but trust me – you can.

Fortunately, after a few days, some ice, and pain-reliever, my knee was fine. These health hurdles have caused me to fall back a bit over the past couple weeks. I have not been able to build up my distance, and I have even lost some of my fitness. I will have to work hard to get back on track, but I am happy to get back to running and my marathon training again.

Next time, I will go over my goals for training and my goals for my first marathon. Hopefully you are working on your goals as well, and making good progress with your marathon training.

What Do You Think
Have you signed up for your fall marathon, yet? Are you doing one of the Rock and Roll Marathons? Also, what is the biggest reason that you want to run a marathon?

About the Author: Andy Richardson is the author of Start Running For Beginners.

]]> http://marathontrainingacademy.com/no-turning-back/feed 14 http://marathontrainingacademy.com/will-running-a-marathon-kill-you http://marathontrainingacademy.com/will-running-a-marathon-kill-you#comments Thu, 12 May 2011 16:14:48 +0000 Angie http://marathontrainingacademy.com/?p=1416 *[Audio Content Available For Members Only. Click Here to Join Now]



Occasionally I get the question about whether marathon training is damaging to a person’s body.

Maybe a well meaning person has told you that it will ruin your joints, lead to arthritis, or cause sudden death. Often the people spreading these myths about running do so while clutching a big gulp soda in one hand and a cigarette in the other.

So, what does the evidence say? Having the facts can help you answer people who may be concerned that your running a marathon will lead to an untimely death or disability.




First Let’s Talk About Joint Damage

Is running harmful to your joints? A 2006 study in the Journal of the American Osteopathic Association found that “Long distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people… long distance running might even have a protective effect against joint degeneration.”

The article went on to say that running also decreases the risk of cardiovascular disease, diabetes mellitus, and depression, helps with weight control, improves bone density, and decreases mortality.

One of the best studies to prove this point is the 50 Plus Runners Association Study that was started in 1984. When it was launched a control group of subjects age 50 + were chosen and studied at 5 year intervals. It compared runners who averaged 26 miles per week with a non-running group. The most recent report published in 2009 in the Arthritis Research & Therapy Journal found that the runners experienced about 25% less muscloskeletal pain and that women runners benefited the most.

Some possible reasons for these results include: the release of endorphins, fewer muscular injuries, and a higher pain threshold. The study went on to say, “the stronger the muscles and tissues around your joints, the better they will be able to support and protect those joints.” Without continued exercise the joints get stiff and the cartilage is weakened. Obesity is thought to be the major contributor to arthritis and runners are better able to keep the pounds off.

Those at risk of joint damage are runners who log high mileage (120 +) every week for many years and who have a previous history of injury. Women who experience amenorrhea (lack of a monthly menstrual cycle) are also at risk of osteoporosis (low bone density) and joint damage. To prevent these complications make sure that you are not exceeding your personal mileage threshold and that you aren’t consistently overtraining. Eating a healthy diet and using cross training in your routine can also decrease the risk of damage.

Now Let’s Talk About the Risk of Heart Attack

It seems that every year there is at least one news story of a person dying during a marathon. There have been a few cases of runners dying suddenly and it is important to look at some of the potential reasons for this.

For runners 40 years and older a heart attack is usually the result of coronary artery disease (CAD). CAD is caused by cholesterol plaque buildup in the arteries supplying the heart. A blockage in any vessel leading to the heart can lead to a heart attack.

Alberto Salazar, winner of the 1982 Boston Marathon and 94 Comrades Marathon, suffered a heart attack in 2007 at age 48. Salazar had a lot of risk factors: a family history of coronary disease, high blood pressure and high cholesterol, both of which were being controlled with medications. Being male is a risk factor, too. Salazar survived his heart attack, probably due to the fact that he was in such great shape physically.

Dr. Stephen Pribut who specializes in sports medicine talks about the benefits of long distance running. Some of the benefits include:

• Strengthens the heart – larger stroke volume.
• Strengthens the leg muscles – endurance is developed.
• Develops fat burning capacity
• Increases number and size of mitochondria (powerhouse of the cell).
• Increases capillary growth into muscle fibers.
• Increases myoglobin concentration in muscle fibers.
• Increases aerobic efficiency.
• Increase in Maximum VO2 (the amount of oxygen that can be utilized during exercise).

For most people the benefits of long distance running outweigh any risks. It is important to remember that running is only one piece of the overall health picture. Even if you run regularly it is still important to eat a healthy diet and know your blood pressure and cholesterol numbers. Things like genetics, a diet high in saturated fat, stress, and certain medications can lead to heart problems.

Be sure you have the clearance of your healthcare professional before undergoing marathon training. Also, make sure that you get a yearly physical so that any potential problems can be noticed and addressed. The advice that we give at MTA is not a substitute for that of your physician. You should never ignore the warning signs of a heart attack: chest or shoulder/arm pain, excessive shortness of breath, abdominal pain (nausea), or dizziness. However, the risks of a runner dying of heart problems is 1/100th that of the normal population. I think I’ll take those odds.



Also Mentioned in this Episode
St. Louis Rock and Roll Marathon October 23 -Trevor and I are signed up for this race. This will be Trevor’s first marathon! We would love to see you there.

Guest Blog Post Series by Andy Richardson – Andy is a fellow blogger who will be using my ebook to train for his first marathon this November. He will be sharing his insights with us here on the MTA blog.




Thanks for reading this blog post. Talk to you again soon!

]]> http://marathontrainingacademy.com/will-running-a-marathon-kill-you/feed 11 http://marathontrainingacademy.com/hopefulmarathoner http://marathontrainingacademy.com/hopefulmarathoner#comments Sat, 07 May 2011 03:50:23 +0000 Guest http://marathontrainingacademy.com/?p=1406 The first thing you are probably wondering is ‘who is this guy, and why should I read what he has to say about running a marathon’?

Well, I am a friend of Trevor’s (hopefully that counts for something!) as well as a blogger. Recently, he and I were talking about running.

I mentioned to him that I am planning to run my first marathon in November of this year, and we thought it might be cool to track my progress using the MTA Official Guide and provide regular updates of my progress while using their system.

About Me
Aside from being a blogger at www.StartRunningforBeginners.com, and a runner, I have a lovely wife and four great kids. I also am a self-employed engineer and entrepreneur. I have a good life, but it is obviously also a busy life. So, fitting in time to run and train is important, but it can be a challenge. Hopefully sharing about my running experiences will help you to be a better runner, and ultimately help you train for a marathon, too.

Where Is My Marathon Training Starting From?
We are at different places in our journeys of preparing for a marathon. Personally, I have never run a marathon, I am not an expert on running, and I am no elite runner. I would like to consider myself in decent shape; though, but I am not what you call a long distance runner. Until this year, I think the most I have ever run at one time was around 5 miles.

For years, I would run the same 3 mile course 3 times a week. This was my way to stay in shape, and keep the ‘spare tire’ from getting too inflated around my waist. I know that my routine sounds boring– because it is a boring routine! That is one reason why I did change my exercise routine last fall. I actually went a totally different route than running, though, as I took 12 weeks to do the P90X home fitness kit. This was actually a nice change of pace for me, but I knew I would get back to running once this program was over. Indeed, after the p90x thing was over earlier this year, I did decide to start back with running, except this time I would be running with some different goals than before.

What Made Me Decide to Run a Marathon?
At about that same time this spring, I was approached by a friend who asked me if I wanted to do a marathon with him in November of this year. I did not give him an answer at that time. I thought about it over the next few days and weeks. At first, I was nervous about running a marathon. After all, that is a long way to run, and a lot of training would be required! Then I had all sorts of questions come into my mind. Did I have what it takes to run a marathon? Did I have the time to train? Would this be bad for my knees and back? These and other doubts were keeping me from trying to run a marathon. And, frankly, I still do have questions, fears, and doubts about running a marathon.

I am not sure what happened, but at some point in March of this year, something snapped in my mind. I knew that I have wanted to run a marathon for a long time, but these doubts were holding me back. I decided to stop letting these questions hold me back, and to go ahead with it. I made a commitment to myself to prepare for and run my first marathon with my friend.

Now What?
Since I decided to run a Marathon, I have been working on building my running base and weekly mileage. I am running three to four times a week, and also cross training a couple times a week as well. My long runs are up to 9 miles, and I am feeling things that I never have before. I know that I need some clear direction and guidance so that I do not make a mistake that will prevent me from finishing this race.

That is one reason why I am excited about sharing my experience of training for my first marathon using the Marathon Training Academy Official Guide. I know that the tips and information in that guide will not only provide motivation, but this guide will also give me training tips and schedules, nutrition and health tips, as well as loads of other information on how to prepare for a marathon. And hopefully my story will give you the confidence that you can train for your first marathon as well.

Over the next months, as I train for my first marathon using the MTA guide, I will share many of my experiences and thoughts about training. I think that it will be a great way for you to stay motivated and learn about marathon training, so please check back!

What Do You Think?
Do you have any fears or doubts about running your first marathon? What finally made you decide to make the commitment to run a marathon?

Andy Richardson

]]> http://marathontrainingacademy.com/hopefulmarathoner/feed 7 http://marathontrainingacademy.com/overcoming-adversity-like-a-true-athlete http://marathontrainingacademy.com/overcoming-adversity-like-a-true-athlete#comments Fri, 29 Apr 2011 15:51:51 +0000 Angie http://marathontrainingacademy.com/?p=1385 *[Audio Content Available For Members Only. Click Here to Join Now]

Marathon Training forces you to face adversity. You must overcome fear, fatigue, and frustration. The journey is tough but also life changing!

Even the best runners stay engaged in this conflict:

As a runner, I deal with fear almost daily. To prevent fear from defeating me, I have to fight back against it in my mind. Reminding myself that I am doing what I was born to do—that, win or lose, embracing the challenge is still worthwhile. Kara Goucher, Olympic Runner

Here are three simple ways to overcome adversity . . .

1. Get Up When You Fall!
After my first marathon I struggled with a knee injury and had to take a few weeks off from running. During this time I let exercise and healthy eating fall by the wayside. I felt awful. I let life get in the way of my goals.

It would have been easy to stay in my self-imposed pit of depression and not get back up again. But even though it was hard to regain my fitness and rehab my knee, I still chose to get up again. I started doing yoga regularly and running again when I could. I didn’t let my circumstances and choices keep me down. Now I can look back at that period of life and value many of the lessons I learned.

2. Fight On When It Hurts!
The simple truth is that training for a marathon will hurt. Pushing your body to run long distance will be uncomfortable. There will be moments when you want to give up. In those moments I draw inspiration from other runners . . .

Glenn Cunningham: Both legs were severely burned in a schoolhouse fire at age 8. But he didn’t let that stop him from becoming an athlete. He went on to become the NCAA and AAU champion in the mile and won the Sullivan Trophy for athletic achievements and sportsmanship. Despite a toeless left foot, he set a world record in the mile in 1934 with 4:06.7 and took the silver medal in the 1,500 meters in the 1936 Olympics.

Ray Ewry: He was stricken with a form of paralysis in childhood and confined to bed and then a wheelchair. Due to his determination he gained use of his legs through daily exercises. He won Olympic gold medals in various standing jumps in the early 1900’s and held the record for the most medals won in Olympic competition (10) for many years.

Wilma Rudolph: Stricken with scarlet fever and double pneumonia at age 4 she lost use of her left leg. She learned to walk with the help of a leg brace at age 7. Through therapy she continued to gain strength in her legs and by the age of twelve she was able to run. And run she did! Rudolph won three gold medals in the sprints in the 1960 Olympics in Rome. So legendary was her performance that she was known throughout the world as the, “Fastest Woman in History”.




3. Keep Your Eyes On Your Goal!
In many races that I’ve run I’ve seen people in shirts that say, “Team 4:13.” This refers to the Bible verse in Philipians 4:13 which says, “I can do all things through Christ which strengthens me.” Really it’s all about finding your inner source of strength and pressing on to your goals.

Focus and taking action will bring you to the results you want. Success is not necessarily about getting big results or big achievements, it is about the process of taking one small step at a time. When you look at your marathon training plan remember that you just need to take one run at a time. Keep going in the right direction each day and you’ll reach your goal.

Also Mentioned In This Episode

• Kara Goucher’s Blog
• [Video] Ben Davis’ 120 Pound Journey
• [Video] Walter Breuning, America’s Oldest Man (114)

Don’t let temporary setbacks discourage you. Choose to believe that every day is a good day. You can get past any roadblock if you simply stay focused.

1. Get up when you fall
2. Fight on- even when it hurts
3. Keep your eyes on the goal




]]> http://marathontrainingacademy.com/overcoming-adversity-like-a-true-athlete/feed 9 http://marathontrainingacademy.com/proper-fueling-before-a-long-run http://marathontrainingacademy.com/proper-fueling-before-a-long-run#comments Sat, 16 Apr 2011 00:38:32 +0000 Angie http://marathontrainingacademy.com/?p=1367 As a runner it’s important that you learn to fuel your body properly.

When you start running longer distances, like marathon training calls for, it becomes even more critical that you know what, when, and how to fuel your body.

Eat too little and you may “bonk” half-way through your run. Eat too much and you may be plagued with stomach cramps. Here are some tips for knowing how to fuel.

Here are 3 Guidelines for Fueling Before a Long Run

If you will be running 60 minutes or less: The body has enough fuel stored up in your muscles. Don’t worry about eating before your run. You should be fine just carrying water for hydration (unless you’ll be working really hard and it’s a hot day).

If you will be running for 60-90 minutes: Again, you should have enough fuel available to not have to eat before running. Carry a sports drink to provide hydration and energy.

If you will be running for 90 min+: You should fuel before running. Try eating a small carbohydrate meal of 200-300 calories 3 hours before running. (I personally like the tasty combo of banana and energy bar).

Carry sports drink, gels, or other forms of fuel with you to provide energy on the go. Make sure you start to re-fuel with a combination of carbohydrate and protein within 30 minutes of finishing your run.

My motto on fueling for long runs is . . .

Practice, practice, practice. Some people have “iron” stomachs and some runners are extra sensitive. Long runs are the time to figure out what works best for your system. Don’t do anything new on race day.

What do you like to eat/fuel with before a long run?

Angie

]]> http://marathontrainingacademy.com/proper-fueling-before-a-long-run/feed 24 http://marathontrainingacademy.com/five-key-components-of-a-great-marathon-training-plan http://marathontrainingacademy.com/five-key-components-of-a-great-marathon-training-plan#comments Tue, 12 Apr 2011 02:07:29 +0000 Angie http://marathontrainingacademy.com/?p=1330 *[Audio Content Available For Members Only. Click Here to Join Now]

In order to successfully run a marathon or half marathon you need a training plan.

There are hundreds all over the internet. Some are pretty lously.

So what makes a great training plan?

Let me give you the run down.

Don’t download any plan without the five components I’m about to reveal.

Five Key Components of a Great Marathon Training Plan

The Long Run: In order to run 26.2 miles you will have to build up your ability to run long. Like the foundation of a building, a solid running base is the only way to end up with a great product (crossing the finish line). The long run will help you build the physical and mental strength necessary to complete the marathon distance.

A good training plan will progressively build on the long run by 1-2 miles each week. It will also include “step down” weeks where you will back off the mileage building to give your body a break. If you’re training for your first marathon beware of plans that throw you into high mileage immediately.

Right Number of Days for Your Body: Know your running threshold and don’t push too far above it. It’s not often easy to figure out how much is too much. Running too much or too hard in a short period of time for your fitness level without proper recovery time will lead to overtraining. Trying to get a certain number of miles in per week is often the most common way overtraining occurs.

My body responds best to running 3-4 days per week when I’m training for a marathon. This level of running is probably about right if you’re a newer runner or training for your first marathon. As you get more experienced you may find that your body can handle higher mileage and more running days. The key is to listen to your body.

Cross-Training:The term cross training refers to a training routine that involves several different forms of exercise. Cross training can help you condition different muscle groups, vary the stress placed on specific muscles, and increase your fitness level. I’ve found that it’s also a very effective way to reduce the risk of injury. Even elite runners take the time to incorporate cross training into their schedules.

My favorite cross training activities are yoga, cycling, and weight training. These activities have made me a stronger more balanced runner. A final benefit of cross training is that it can reduce boredom. I’ve been doing some kick boxing lately to shake up my routine. Cross training should be fun.

Rest Days: Rest may be one of the most overlooked components of a good marathon training plan. You should not run every day. The simple fact is that you won’t get stronger or be adequately prepared for your race without rest days. Rest days help prevent overuse injuries, restore glycogen stores, prevent mental burnout, build strength, and reduce fatigue.

The Taper: During the last three weeks of a good marathon training plan the mileage starts going down until race day. Tapering refers to reducing your training load for a period of time leading up to your race. Research shows that a period of rest before racing actually increases the athlete’s level of fitness and can boost their performance by 3%. Tapering allows for replenishing physical reserves and encourages the repairing of muscle tissue to give that natural resilience back.

The usual period of tapering is from 10-21 days depending on the length of the race. A person running a 10k would do better with the shorter time period while the marathoner will want to take advantage of the full 21 days. The training plans at MTA use a 21 day tapering cycle.




Also Mentioned in This Episode

Food Inc. . . a movie that will make you think about what you eat in a whole new way. I watched this compelling movie recently after reading the book Fast Food Nation.




Happy Running!




]]> http://marathontrainingacademy.com/five-key-components-of-a-great-marathon-training-plan/feed 5 http://marathontrainingacademy.com/how-to-choose-a-marathon http://marathontrainingacademy.com/how-to-choose-a-marathon#comments Sat, 26 Mar 2011 17:19:50 +0000 Angie http://marathontrainingacademy.com/?p=1299 *[Audio Content Available For Members Only. Click Here to Join Now]

More than 628 marathons took place in the USA last year.

Each race is a little different. How do you know which marathon course is just right for you?

Matching the right marathon to your goals and personality can make for a truly memorable experience.

Here are my seven deciding factors you can use when choosing a marathon.

Before we go any further . . .

Make sure you have a solid running base built up before you jump into a training plan. What does that mean? You need to be able to comfortably run 3-5 miles, 3 times per week and do that for 4-6 months before starting a half/full marathon training plan. The running base is the foundation on which you’ll build your training. If your foundation is weak then the chances that you’ll get injured or have a less than satisfying experience are high.

It’s okay to have a race that you’re aiming for in mind even if you’re still building your running base. In fact, having a goal can help you stay motivated and challenge yourself.

Timing of Life Events: The ideal marathon will come at a time for you when you’ve built up a solid running base and have had time to complete a training plan. For best results make sure that your training comes at a time that you’re not overwhelmed personally or professionally. It probably wouldn’t be a good idea to try and change jobs or move during your marathon training.

The Weather: What kind of weather do you want to train in? You’ll want to consider how much time you’ll have to train outside before the race. It’s important to do at least 50% of your training runs outdoors on a surface that mimics your marathon route.

What kind of weather do you want to race in? It’s best to research the type of weather that is typical for the location for that time of year. Most marathon websites have a list of what the temperature was on race day for the previous few years. Knowing what weather to plan for can make your experience that much better.

Size of the Race: Do you want a larger well established race or a smaller more personal marathon? Think about your personality type. Do you thrive on organization, crowd support, and thousands of other runners? I personally like smaller races where fiinding a parking spot is not a huge chore. Trevor, on the other hand loves driving in the big city.

Your Finances: How much money do you want to spend? Your personal finances may dictate which marathon is an option for you. Remember that you’ll have the race registration fee, running gear, travel expenses, hotel, meals, and recreation expenses.

Travel Logistics:
How far away from home can you travel? This will be dictated to some extent by finances, family commitments, and how much time you can get off from work. Try to stay at a hotel close to the starting line. You can find a list of hotels that are catering to race particapants on the official website of your marathon. These hotels will likely provide shuttle services to and from the race.

Moral Support:
Will you be having anyone come to support you on race day? If it’s important to you to have lots of friends and family at the race to watch you run, it might be best to choose a location closer to home. However, if you’d rather blend in to the pack and not have people making a big deal over you, a race far away from home might be ideal.

Your Race Goals
Are you trying to achieve a specific time goal and want a flat, fast course? Do you want to see some beautiful scenery and don’t mind some challenging hills? How about a trail marathon?

If this is your first marathon and you want to bathe yourself in fun and excitement then pick a festive race like Walt Disney World Marathon, any of the Rock N Roll Series Marathons, Napa Valley Marathon (wine along the course), Cincinnati Marathon (also called the Flying Pig), and the massive New York City Marathon.

If your sole focus is on setting a PR or qualifying for Boston then these are some of the fastest courses (Sacramento, Corning, Austin, Steamtown, Chicago, Berlin, Seoul, Paris, Milan, or Hamburg).




Also Mentioned in this Episode

Quick Tip: How to recycle or donate your used running shoes.

Soles4Souls
Shoe companies, retailers, and individuals can donate footwear both new and used to those in need around the world. Soles4Souls has coordinated relief efforts for the Asian Tsunami and Hurricanes Katrina, Rita, and Ike, netting over 1 Million pairs donated for these disasters.

Hope Runs
Hope Runs is a non-profit group working in Kenya and Tanzania, using athletics, education, and social entrepreneurship to empower AIDS orphans. They accept donations, including running shoes.

Shoe4Africa
Shoe4Africa is a charitable organization whose mission is “empowerment through sports and education, creating unique health initiatives, and promoting Aids awareness.”

Nike Reuse-A-Shoe
Grinds your old running shoes into material that makes athletics and playground surfaces.

One World Running
Since 1986, a group of runners in Boulder, Colorado, has collected, washed and sent to Third World countries new and “near-new” athletic shoes along with other athletic equipment.




]]> http://marathontrainingacademy.com/how-to-choose-a-marathon/feed 16 http://marathontrainingacademy.com/race-recap http://marathontrainingacademy.com/race-recap#comments Mon, 14 Mar 2011 22:30:49 +0000 Angie http://marathontrainingacademy.com/?p=1254 *[Audio Content Available For Members Only. Click Here to Join Now]



This podcast episode deals with a lot of racing firsts.

My sister Autum ran her very first marathon. Trevor completed his first half marathon (a long anticipated event). And this was my first time going 26.2 after having a baby 5 months ago.

You may be preparing for your first marathon or going into your one hundredth race. Each time your training is going to be unique and there will be some firsts to deal with.

I want to help you be prepared for your marathon experience. Here are some tips to remember going into your race.

Lessons from the Little Rock Marathon

Every runner has some obstacles to overcome. These may come in the form of health issues, time constraints, or injury. The triumph comes in overcoming these barriers. Autum talks about how she had to overcome a knee injury and inflammatory arthritis to train for her marathon. She also had to deal with a very cold winter and ran on some tough hills. These factors didn’t stop her, they made her a stronger person.

Don’t let last minute setbacks stop you. It is rare for training to go perfectly. The important thing is to deal with the setback, re-evaluate your strategy, and keep working toward your goal.

A week before the Little Rock Marathon both Trevor and I got sick. He missed his last long run and was in bed for three days. It wasn’t the ideal way to go into a marathon, but we adjusted, listened to our bodies, and still had a great race.

People have different motivations for running a marathon. You have to tap into your payoff factor and know what will motivate you. The rewarding thing about doing a marathon is conquering the distance, no matter what pace you run or walk.

It’s important not to compare yourself with others. If I compared myself to an elite athlete like Kara Goucher, I might be so discouraged I wouldn’t even run. I’ll never have that level of athletic ability and that’s okay. Going into this marathon I realized that my time wouldn’t be a PR (personal record).

My motivation for doing the race was simply to have the discipline of training back in my life, to enjoy my ability to run post-baby, and to have a great time. I finished this marathon in 5:08 and enjoyed every minute of it.




Also Mentioned in this Episode

Quick Tip . . . Smart Coach a place to get a free personalized training plan to help improve your race times. This tool is available at the Runner’s World website. Though Smart Coach is free, you have to be a registered member in order to access it. Once you are on their home page click on the “Tools” tab and then select on “Smart Coach”.




Pictures from the Little Rock Marathon











Meeting up with MTA fans at Starbucks.
From left to right: Paula, Tricia, Autum, Angie, Trevor, Julie, and Rod.























Autum, Angie, and Trevor posing for a picture with Bart Yasso of Runner’s World.
We interviewed Bart on podcast episode 19.




















Trevor found a new mantra for the Little Rock Marathon. He was releasing krakens all over the course.

























My sister and I showing off our HUGE medals from the Little Rock Marathon. I heard that next year (the 10th anniversary) the medals will be even bigger.




























Thanks for reading this blog post. I hope to see you at a race some day. I have made it easy to leave a comment below. Tell me what you think of this episode.

Keep taking action toward your dreams!




]]> http://marathontrainingacademy.com/race-recap/feed 16 http://marathontrainingacademy.com/nutrition http://marathontrainingacademy.com/nutrition#comments Tue, 22 Feb 2011 05:51:10 +0000 Angie http://marathontrainingacademy.com/?p=1221 *[Audio Content Available For Members Only. Click Here to Join Now]

On this episode we spoke with Ben Greenfield the Get Fit Guy and drilled him with nutrition questions.

I believe that understanding proper nutrition is one key to unlocking your running potential. Eating a healthy balanced diet will give you more energy and mental clarity.

I get many questions regarding diets, weight loss, and fueling for long runs and races. In fact, I had over 70 people email me with questions for this episode!

So I am excited to offer you this information from one of America’s best fitness gurus.

Ben delivers great advice for marathoners that he has tested in his own long distance running and with clients of his fitness business.

Here are some of the questions we asked Ben




Nutrition Questions Covered in this Episode

1. What is a good breakfast before a long run?
2. What about the 3 phases of Gatoraide? Should we believe the hype?
3. Should I eat “real food” or an energy bar before a long run?
4. Do you have any advice about calorie intake per mile?
5. Your thoughts on low carb diets?
6. Have you ever taken the cinnamon challenge? (Trevor’s question)
7. Can you recommend a diet for building and maintaining lean mass?
8. Do metabolisms react differently to specific diets?
9. Are there special requirements for vegetarians during marathon training?
10. Is losing weight while preparing for a marathon do-able?
11. How do I lose weight while training when I get so darn hungry?
12. What are the best foods to eat the night before a long run or marathon? Should runners focus on carbohydrates, protein, or a mix?

Load this interview onto your ipod and take it on a long run this week. You’re going to love it!




And Check This Out . . .

Trevor’s First Motion Picture

Click here to get the MTA Official Guide to Running Your First Marathon



Quick Tip: Preventing Blisters

Here is an excerpt from my ebook.

Blisters are the runner’s top skin woe and are caused by heat, moisture, or friction. The body responds to these insults by producing fluid between the skin layers to protect the area. They can also be caused by wearing the wrong socks or shoes.

Prevention is the best defense against blisters. Use petroleum jelly or a body glide product on areas where you are prone to blisters (bony surfaces like heels and toes). Make sure you are wearing socks specifically for running or walking. Tube socks and socks made of cotton should be avoided (cotton retains moisture).

Some runners like to wear two thin pairs of socks to reduce friction or they try the toe socks. If your socks get wet consider changing them ASAP. Make sure you are wearing shoes that fit properly (shop in the afternoon when feet have swelled). There should be a half-inch of room between your longest toe and the end of the toe box. Studies show that fewer than 50% of runners are wearing shoes that fit correctly.

If you are racing and feel a blister developing, keep going until you reach the next aid station. If you can’t deal with it right away try adjusting your shoe laces. Tightening the laces might help stop heel slippage and loosening the laces might take pressure off of “hot” spots. If you are out for a training run, call it quits for the day. Preventing a blister can save you from having to curtail your running to get it healed up.




Happy Running!




]]> http://marathontrainingacademy.com/nutrition/feed 5 http://marathontrainingacademy.com/marathon-tips http://marathontrainingacademy.com/marathon-tips#comments Sat, 05 Feb 2011 03:21:45 +0000 Angie http://marathontrainingacademy.com/?p=1196 *[Audio Content Available For Members Only. Click Here to Join Now]


One of the main inspirations behind this ebook was my sister Autum.

In the last couple of years she has gotten more serious about distance running and set the goal of running a marathon.

I wanted her to have the knowledge to avoid making the mistakes I did and have a great marathon training experience.

So I decided to write about the things I wish I knew before doing my first marathon.

If you haven’t read the book yet . . . here are some official tips to help you run your first marathon.




Official Tip #1
Get a Complete Education Before You Begin

When I first started, my knowledge about marathon training had come entirely from what I gleaned from magazines and free information on the internet. This left my training education full of holes.

For example, I’d have a horrible long run where I didn’t have any energy and think, “I wonder why that run went so poorly?” So I’d search online for about an hour and discover that I should be using a sports drink and fueling properly during my long runs. Duh!




Official Tip #2
Running a Marathon is 50% Mental

I don’t think it is possible to overemphasize the power of the mind. Your body will follow the directions your mind gives it. It is vital that you have the confidence that you can take on this challenge.

“Mind is everything: muscle – pieces of rubber. All that I am, I am because of my mind.” Paavo Nurmi, a Finnish runner who won 12 Olympic medals in the 1920’s.

In the book I talk about finding the right motivation, getting rid of negative self talk, and finding the support you need. The reason we talk so much about setting and achieving goals and mental mindset, is because if you get your head/mind in the right place, your body will follow.

If you can get your head on straight so to speak as a new runner, you’re going to be so far ahead of many people who spend too much time in self-doubt.




Official Tip #3
Be Intentional. It Will Pay Off!

Many listeners have told me that time is their biggest challenge to training for a marathon. Admittedly, training does take time. But I truly believe that sometimes the hardest things are the most rewarding.

Personally, I know that when there’s a will there’s a way. I recently heard from a runner on our Facebook page who couldn’t get outside to run because of the amount of snow and couldn’t get to the gym because she had a sick child. So, she ran up and down the stairs in her house for 40 minutes! Now that’s being intentional!




Official Tip #4
The Most Common Causes of Running Injury Are . . .

In all the sources I’ve studied, including The Lore of Running by Dr. Tim Noakes, the consensus shows that these three factors are the culprits behind most running injury.

1. Over-training (Overtraining occurs when the runner tries to do too much too soon while not having a solid running base)
2. Running with Sloppy Form
3. Running with Worn Out Shoes




Official Tip #5
The Runner’s Diet Looks Like This . . .

• Generally, you should consume approximately 60-65% of your calories as carbohydrates. Our bodies operate more efficiently on carbohydrates then it does on proteins and fats. Carbs are easier to convert into glucose which is what the brain and muscles utilize for energy.
• You should consume 0.5-0.75 grams of protein per pound of body weight per day. Protein is used for energy and rebuilding damaged muscle tissue. Low-fat and low cholesterol protein sources are best.
• Fat should make up 20-25% of your diet and should be consumed in forms that are low in saturated fat and cholesterol. Good sources of healthy fats include nuts, oils, and cold-water fish which contain Omega-3 fatty acids.

I don’t promote any type of special diet. We all know that there are hundreds of them out there. Instead, I encourage people to eat real foods. Focus on eating fresh fruit and vegetables, whole grains, low-fat dairy, healthy fats, and lean meats.




Official Tip #6
Don’t Begin Your Marathon Training Program Until You Do the Following . . .

1. Make sure you have a solid running base built up. If you don’t have a solid foundation of running you’ll probably just set yourself up for injury and disappointment. See the “Beginner” page for help building up your base.
2. Decide why you want to run a marathon right now and write out your goal. It will be important to look back on this later on when you hit a rough spot in your training.
3. Enlist a support system. Find someone who will be there to support you: a family member, friend, gym buddy, or the MTA community.
4. Choose your race and pay for it. This will determine when you need to start training and will give you a solid goal to work towards.

The process of training for and running your first marathon will change your life. The most important advice I can give you is to think positively. Learn to block negative thoughts and believe in yourself.

Your training won’t always go perfectly, but you can adjust and make the best of it. Listen to your body and follow your training plan. You’d be surprised at how many people try to cram in more miles or running days out of a lack of confidence. Especially stick to the tapering period.

I hope these tips help. If you like to buy a copy of my new ebook and be empowered for your fiirst marathon just follow the link below.

http://www.mtaofficialguide.com

Happy Running,

Angie Spencer
Marathoner, RN, Podcaster

]]> http://marathontrainingacademy.com/marathon-tips/feed 6 http://marathontrainingacademy.com/confessions-of-a-lazy-runner http://marathontrainingacademy.com/confessions-of-a-lazy-runner#comments Tue, 18 Jan 2011 05:07:34 +0000 Trevor http://marathontrainingacademy.com/?p=1181 *[Audio Content Available For Members Only. Click Here to Join Now]

In this podcast episode Angie interrogates me about my training for the Little Rock Half Marathon.

Many of you know that I am a new runner. The furthest I have ever run is 10 miles, reluctantly.

I am taking on the half marathon challenge to prove to myself that I have what it takes. And because I think it will be a cool thing to brag about to my co-workers.

Here are my startling revelations from the first six weeks of my training

Lessons Learned So Far…




How to Run When You Hate Running
For most of my life I loathed running. This disdain stemmed from being handed “laps” as punishment from coaches and PE teachers. In fact, I was so scared of running that I would run away from it as fast as I could. Then I met Angie. She inspired me to eat well, exercise, and run. Now I am proving to myself that I can learn to love what I once loathed. Running is truly addicting.

Angie Says

When you first start running it can be painful and difficult. There is a “learning curve” that you have to master before you start reaping the benefits. I’ve said before that getting to the place where you can run for 3 miles comfortably can be a huge battle. For me those first 3 miles are a test of my body and will.




Don’t Be Too Cheap to Buy Good Running Shoes
In the beginning I tried to get by on an old pair of cross-trainers. I knew my shoes were insufficient but I was too lazy to buy new ones. This is like a guy who has a flat tire but is too lazy to change it. Consequently, I suffered piercing knee pain.

Angie Says

Don’t just wear your old tennis shoes or cross-trainers and don’t pull some old shoes out of the back of your closet. Fewer than 50% of runners are wearing the right shoes for their feet and gait. Go to a specialty running store to have your foot and gait evaluated. Make sure you replace your shoes every 400-500 miles. The investment in quality running shoes will save you money and time in the long run.




Breakthrough Discovery: I’m Too Lazy to Run in the Early Morning
The only thing I look forward to in the morning is drinking coffee. I hate getting up early to exercise! I get my best sleep in the early morning hours between 5:00-7:00 A.M. Angie gets in her run before I’m even out of bed. If the sun doesn’t even bother to get up that early why should I?

Angie Says

Running and exercise can easily be the first thing to get pushed out of our schedules when we get busy. Getting out of bed is half the battle, getting out the door another 25%, and then the run takes care of itself. The bottom line is to know yourself. Find a time to run that works for you and stick with it.




Purge Your Bowels Before Running
Running is a lot harder when you are trying to fight back the call of nature. I have learned to not eat anything two hours before my run. Now I understand why there are so many port-o-potties at the marathon starting line.

Angie Says

These are all lessons that are best not learned the hard way. Finding the balance of proper pre-run fueling verses dealing with gastrointestinal problems like nausea and diarrhea can be difficult. Take a conservative approach when you first start running. You can begin to experiment later if you don’t experience GI problems.




Don’t Be Too Lazy to Bring Water
Yes I know. Right now you’re thinking, “What kinduva guy is too lazy to bring water on his run?” Well it is a lot of work to find your water bottle, walk to the sink, unscrew the lid. . .

Angie Says

Proper hydration is one key to having a great run. Even being dehydrated by 2% of your body weight can decrease your running performance by 6% and also slow recovery. Running without the proper amount of fluids in hot weather can lead to heat stroke and possibly death. Get in the habit of drinking water or a sports drink every mile and you will be prepared for your marathon.




Step Into My Warrior©
These four words popped into my head while I was out on a freezing cold long run. You may notice this manta is protected. A good mantra is hard to find and nothing rolls off the tongue better than, “Step into My Warrior!” I can see that on the back of a t-shirt some day.

Angie Says

The power of a mantra! It’s so important to have positive self-talk going through your head while you run. Learn to recognize negative thinking patterns and get rid of them. Replace negativity with positive thoughts. You can borrow a mantra that resonates with you or make your own up. In fact, your mantra may change depending on the situation (races vs. long training runs). For years I’ve used “I am light, I am fast, I am strong” but at my second marathon when I was going for a PR I used “leave it all here.”




I Feel Fantastic After a Run
It is hard for non-runners (NRs) to understand how refreshing it feels to run for an hour. I never would have believed it myself. You just have to experience it personally. I don’t know where endorphins come from but I hope they never become illegal.

Angie Says

Running is one of those activities that stimulates every part of your being- mind, body, and soul. Research says that running is one of the best cures for depression. It can help stimulate new brain cell growth, increase mental alertness, and release endorphins (the feel good chemicals). It seems counterintuitive, but running can actually give you more energy.



I am still looking for the book “How to Run a Marathon In 3 Easy Steps.” Unfortunately it is not that easy. Training for a half marathon takes time, patience, endurance, and positive thinking. That’s why it is life changing.

Happy Running,

Trevor




]]> http://marathontrainingacademy.com/confessions-of-a-lazy-runner/feed 6 http://marathontrainingacademy.com/goals http://marathontrainingacademy.com/goals#comments Sun, 02 Jan 2011 04:18:13 +0000 Angie http://marathontrainingacademy.com/?p=1159 *[Audio Content Available For Members Only. Click Here to Join Now]

Most of us have probably notoriously made resolutions for the year and fallen off the wagon by the end of January.

In fact, I have read that many people fail by January 5th!

Do you have a plan to implement and achieve your running goals in 2011?

Here are two very powerful factors that have helped me make time for exercise, lose weight, and run marathons.

These factors are so simple you might be tempted to overlook them, but you must have both working for you to be a successful marathoner.

Belief

Your mind is your best friend when it comes to achieving goals. You have to believe that you CAN do amazing new things. The mind is very powerful and can either be a tool to help or hinder us. I believe that running is at least 50% mental. Chances are that your body can go the distance, if your mind doesn’t talk you out of it.

One of the “secrets” of successful athletes, business people, and politicians is that they have confidence. You have to eliminate the negative self talk that goes through your mind frequently and replace it with positive truth. Get rid of “I can’t” from your vocabulary. Surround yourself with positive, encouraging people as much as possible.

Behavior

In order for true change to happen you have to persistently introduce into your weekly routine the new desired behavior. The key is persistence. Keep making yourself do the right thing until it becomes a habit. Once you have formed a new habit you have succeeded in changing your life.

Never underestimate the power of habits. We live by habits. Every day you slip into your car, put the key in the ignition, back out of the driveway, shift into drive, and zoom down the road without much effort. But do you remember how awkward it felt when you were just learning how to drive? Your mind and body can be trained to do things habitually, so why not allow running to become a habit. Research has shown that it takes only about three or four weeks for an activity to become a habit.

Help with Your Running Goals
Do you want to totally rock in 2011? First you need to evaluate where you are on your running journey. Next, start taking action. If you are a beginner, intermediate, or veteran here are some recommendations for you:

• Beginners: Welcome to the wonderful world of running! You are starting on an amazing journey that will take you places you’ve only dreamed of. It will force you to push yourself past your limits and in the process will teach you more about your character. Train to run a 5k this Spring. Check out our beginner page for some options.
• Intermediate: You’ve been running for a few months to a few years. Maybe you’ve conquered the 5k or 10k and are looking for new challenges. Maybe you’re returning to running from a hiatus. Make sure you have a solid running base built up and then consider training for a half or full marathon. There is no time like the present to make your marathon dream a reality. A marathon won’t just happen to you. Download one of our free training plans and get started today.
• Veteran: You’ve been running for years. Maybe you’ve tackled a variety of distances and completed a couple of marathons. You appreciate running, but maybe your routine has gotten a little stale. This may be the year to take on a new challenge. Train for an ultra or triathlon this year or start trail running. Work on setting a PR in multiple distances, consider joining the 50 State Club or becoming a Marathon Maniac, or run every day of the year. The options can be as individual as you are. Don’t sentence yourself to a ho-hum year, make it memorable!

Other Ideas to Increase Your Fitness in 2011

• Increase your flexibility by stretching regularly
• Incorporate regular cross training into your running schedule
• Do 50 pushups
• Inspire a family member or friend to become a runner
• Fall in love with a new sport or exercise (like yoga!)
• Learn to run barefoot or with minimalistic running shoes

I believe that when you set realistic goals and implement a plan to achieve them, you’ll get the satisfaction of seeing them become reality. Take your running to the next level and make this year amazing.

Also Mentioned in This Episode

Runkeeper
RunKeeper alows you to track your miles and watch your progress. You can upload Garmin runs to their web site. Download the app FREE until February.

Other tools for logging your miles
mapmyrun, logyourrun, runningahead, and logthatrun

Success Book
The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin

 

I’d love to hear about your goals in this New Year. Leave a comment on our blog, post your goals on our Facebook page, or send me an email.

Happy running in the New Year!

]]> http://marathontrainingacademy.com/goals/feed 14 http://marathontrainingacademy.com/runninginthecold http://marathontrainingacademy.com/runninginthecold#comments Wed, 15 Dec 2010 18:42:43 +0000 Angie http://marathontrainingacademy.com/?p=1130 *[Audio Content Available For Members Only. Click Here to Join Now]

Cold weather can be depressing if you’re stuck inside all the time.

Running can be a great way to get out of the house, boost your mood, increase your energy level, and stay in shape.

However, you need to be more careful to have a safe and enjoyable running experience in cold weather.

Here are some things to consider before hitting the road.

Make Sure You’re Healthy
Frigid air can cause problems for some people with asthma, bronchitis, pneumonia, and those with chest pain. If you are dealing with a chest cold the frosty air can delay your healing and cause bouts of violent coughing. Running in cold weather is more stressful to your body and this is not a good combination with sickness.

Check the Temperature
If the wind is blowing, it’s not going feel like the temp registering on your thermometer. The temperature plus the wind chill is going to be what your exposed flesh actually experiences. See the following chart (all degrees in Farenheit).

Wind Chill Factorization Table

Temp	50	40	30	20	10	0	-10
5 mph wind=	48	37	27	16	6	-5	-15
10 mph wind=	40	28	16	4	-9	-21	-33
15 mph wind=	36	22	9	-5	-18	-36	-45
20 mph wind=	32	18	4	-10	-25	-39	-53
25 mph wind=	30	16	0	-15	-29	-44	-59
30 mph wind=	28	13	-2	-18	-33	-48	-63
35 mph wind=	27	11	-4	-20	-35	-49	-67

 

Dress for Success
A good general rule is to dress as though it is 20 degrees warmer outside. Start with a thin, sweat wicking layer like polypropylene. Avoid cotton as it will trap the moisture on your body. Use a breathable nylon or Goretex outer layer, and if it’s really cold consider a middle layer of fleece.

Protect your hands, feet, and head. 40% of body heat can be lost this way.  Wear a stocking cap with ear protection and consider a mask or scarf to warm the air on extra cold days.

Watch for These Danger Signs:

• Frostnip- ends of fingers, toes, ears, and nose can be chilled, the skin will feel cold and somewhat stiff; get inside and warm the area slowly.
• Frostbite- monitor fingers, toes, ears, and nose for numbness, a pale color, and hard or stiff skin.  Get inside and slowly warm the area in a bath of 100 degrees.  Do not rub the area.   If numbness persists seek medical attention immediately.
• Hypothermia- dangerously decreased body temperature.  Signs include increased shivering, decreased coordination, slurred speech, and fatigue.  Get out of wet or damp clothes immediately after running and seek medical attention.

Just do it!
Don’t fall off the running wagon just because it’s winter. With planning and preparation you can have some great cold weather experiences.

Running will help the winter to pass more quickly than if you stay cooped up inside. You’ll also feel so much more hardcore for venturing out on those day when everyone else stays inside. Motorists will definitely comment, “that guy/girl must be crazy.”




Also Mentioned in This Episode

Angie’s New Running Watch
The Garmin Forerunner 110 is a minimalistic running watch with GPS and optional HRM. It doesn’t give you an in depth analysis of your performance like lap splits, but does provide easy to use features.

The GPS locates a satellite quickly and it gives you a clear readout of distance, pace, heart rate, and duration. Great for the distance runner who doesn’t want to fuss with their watch. Click the link below to see what the watch looks like.

Garmin Forerunner 110 GPS-Enabled Sport Watch with Heart Rate Monitor (Pink)




]]> http://marathontrainingacademy.com/runninginthecold/feed 22 http://marathontrainingacademy.com/marathonsuccessstory http://marathontrainingacademy.com/marathonsuccessstory#comments Sun, 28 Nov 2010 03:13:22 +0000 Angie http://marathontrainingacademy.com/?p=1081 *[Audio Content Available For Members Only. Click Here to Join Now]

In this podcast we interview Angela Coulombe, who came back from a debilitating bout of Lyme Disease to train for the 2010 NYC Marathon.

I connected with Angela several months ago through the MTA Facebook page and was able to encourage her through her marathon training. In the process I’ve come to admire and respect her.

Lyme Disease is an infection that is transmitted through the bite of an infected tick. The infection often attacks the joints, nervous system, and can even damage the heart.

At one point Angela was bedridden and needed help to complete the simplest tasks. How did she overcome so much and cross the marathon finish line? Find out in this inspiring interview.

Angela’s Bio

I was born in the US but moved to England at 17 (I have a slight accent you will hear). I Attended Notthingham Trent University and the University of Barcelona where I studied Fine Arts, majoring in Photography. I am a mother of two boys aged 12 and 7.

I’ve always been athletic. As I child I did gymnastics, dance, field hockey and ran track. I wanted to be a sprinter like my siblings, but after doing the mile warm-ups with plenty of energy to spare, the coach decided I was a long distance runner and not a sprinter. However, prior to Lyme, the furthest I had ever run was only 9-10 miles and I never considered doing anything more. I have a brown belt in TaeKwonDo and continue to attend classes working towards my black belt.

In 2007, after completing the Joan Benoit Samuelson “Beach to Beacon” 10k, I became seriously ill with Lyme Disease. I lost my ability to walk properly, dress myself, go up and down stairs without assistance, get in and out of bed, drive a car, play with my children (who were 3 and 8 at the time).

I didn’t know anything about the disease and the conventional medical establishment refused to treat me with anything more than the standard 3 weeks of doxicycline. This left me even more immobile and in constant pain. I made it my mission to learn everything I could about the disease and find an alternative treatment. I also determined that when I got well, I would do something to raise awareness about the disease and to give people with Lyme hope that they too can recover.

It took a year and a half before I felt like I had recovered. Where I could run a 7 minute mile before Lyme, my first mile thereafter took 45 minutes. I am 46 years old and now go by the name of “lymerunner”.


You can find Angela over at her blog www.lymerunner.com







Also Mentioned in this Episode




The Little Rock Marathon
www.littlerockmarathon.com
Little Rock, Arkansas, USA
March 6, 2011
Trevor and I will be at this race. There is still time to register!




[Quick Tip] 5 Things You Don’t Want to Be Without on Race Day

1. Your Running Shoes
   You would be surprised how many people get so excited about their race that they forget their running shoes and are stuck buying a new pair to run in. Not good! New shoes on race day is a recipe for blisters.
2. Your Running Clothes
   Bring your tried and true running clothes. I recommend breathable technical fabrics with sweat wicking ability.
3. Body Glide
   This magic lubricant will keep you from getting nasty chaffing.
4. Your Race Number and Timing Chip
   You will get this number prior to the race. Make sure you show up to the starting line with it pinned to your clothes. Don’t pin it to an outer garment that you might shed. Be sure to attach the timing chip to your shoe. If you run without a the chip your race will not be counted.
5. Your Gear Check Bag
   Place any items you want after the race in your gear check bag. Potential items include fresh clothes, a snack or two, your car keys, and a little money.




Want the Full Length Interviews we produce here at MTA . . . and other great training lessons? Click Here to join our premium member’s only site.




]]> http://marathontrainingacademy.com/marathonsuccessstory/feed 4 http://marathontrainingacademy.com/rebuilding-your-running-base http://marathontrainingacademy.com/rebuilding-your-running-base#comments Thu, 11 Nov 2010 00:14:45 +0000 Angie http://marathontrainingacademy.com/?p=1064 *[Audio Content Available For Members Only. Click Here to Join Now]

If you’re anything like me there have been times in your life when you stopped running. It may have been because of injury, pregnancy, busyness, or just plain laziness. Maybe you are just starting your running journey.

The thought of running miles can seem like a daunting process when you’re out of running shape. I’ve been there myself several times.

I’ve had to rebuild my running base after a knee injury and following three pregnancies.

In the beginning I’ve wondered if it was even worth it. Let me assure you that it is worth it! I want to help you build your running base.




Seven Steps for Rebuilding Your Running Base




1. Let Go of Your Guilt!

One of the biggest barriers to getting back in shape is often guilt. You may feel guilty for not exercising (for whatever the reason). There is this nagging feeling that you could have done something to prevent your running lapse. But guilt is a poor motivator.

2. Assess Your Fitness Level

Honestly figure out where you are physically so that you realistically know where to start. If you try to start back too aggressively it may set you up for injury, disappointment, and failure.

When determining your fitness level, ask yourself these questions:

• Do I get short of breath walking around the house? You will need to start with a walking program and build up to 30 minutes of continuous walking before attempting to run.
• Can I walk for 30 minutes without difficulty? You are in the perfect place to start a walk/run program.
• Can I run 3 miles comfortably? You’re at the ideal place to start building up your long run mileage.

3. Determine Whether You Need to Lose Weight

Maybe you’ve determined that you have a long way to go before you’re in top shape. One barrier to overcome may be dealing with extra weight.

Extra pounds take a toll on every system in your body. Everything from your heart to your joints have to work harder. Carrying excess weight is certainly going to make exercise more uncomfortable.

But don’t use your weight as an excuse not to exercise. Combining a healthy diet with exercise will be your best tool to losing the weight you need to and feeling great about yourself.

4. Set a Specific Goal

In the beginning your goal can be to run for one mile without getting tired. Then try to run 5k without walking. Then something bigger. The point is, you need to break your base rebuilding into bite sized pieces.

“Great works are performed not by strength, but by perseverance.” – Samuel Johnson




5. Choose a Proven Training Plan
Once you’ve verbalized your goal you need to have a way to accomplish it. This is where choosing a proven training plan comes in.

You’ll need to slowly build up your running base by using a walk/run method to train your body and mind for longer distances. Check out the “training plan” page for a couch to 5k plan and half and full marathon training plans.

If your goal is to run a half or full marathon you will benefit from MTA Member. It offers a proven step by step method for training along with personalized help from me.




6. Listen to Your Body

It is normal to have some aches, stiffness, discomfort, and burning lungs at first. This is not a reason to give up. However, if you experience sharp or nagging pain or difficulty breathing you will need to slow down and evaluate what is going on. You may be pushing too hard for your body’s fitness level.

Remember, your long-term fitness and success is more important than a temporary goal. Have the mentality that you are on a life-time fitness journey and don’t be a “one shot wonder”.

Incorporate focused cross training, stretching, rest, and a healthy diet in addition to your running routine. Don’t be afraid to consult a physical therapist or doctor who specializes in sports medicine if you are dealing with an injury.

7. Stay Positive and Celebrate the Small Victories

When you first start back on a running or exercise program you may not enjoy it very much. It may take a few weeks or months before you start noticing the benefits. Don’t give up.

Keep a positive attitude and celebrate the progress you are making. When you have kept with your program for 1 month reward yourself with some new running gear or a massage.

I’ve found that getting out of bed is 50% of the battle, getting out the door is another 25%, and then the run usually takes care of itself.

I have rebuilt my running base three times (and currently doing it for the fourth time).

Follow these steps, be persistent and you will get your base rebuilt as strong as ever!




Episode 25 Quick Tip

Want to set up a cool looking running blog like ours and share your passion with the world? Go to wordpress.com. It is the best blogging platform on the web . . . easy to use and supported by a huge community.




]]> http://marathontrainingacademy.com/rebuilding-your-running-base/feed 6 http://marathontrainingacademy.com/barefoot-and-minimalistic-running http://marathontrainingacademy.com/barefoot-and-minimalistic-running#comments Tue, 26 Oct 2010 04:36:17 +0000 Angie http://marathontrainingacademy.com/?p=1046 *[Audio Content Available For Members Only. Click Here to Join Now]



Are minimalistic shoes like the Vibram 5 Fingers just a popular fad or a real physiological breakthrough in the sport of running?

Many runners today are going the minimalistic route and finding relief from foot and knee pain.

But before you ditch your highly cushy supportive running shoes for a pair of these minimalistic bad boys you need to see what experts are saying.

Is this an area where you need to jump on board, or a trend to let pass by?

If you are a beginner click here to get your risk free trial membership to our proven system for conquering the marathon.

In 2009, Christopher McDougall wrote the bestselling book Born to Run. Told by his doctor that he wasn’t built to run and should not continue to attempt it, McDougall goes on a fantastic journey to find help for himself. Setting off to find a “lost” tribe in the Copper Canyons of Mexico he comes in contact with an American known as Caballo Blanco (White Horse), who has gotten into the world of the Tarahumara Indians.

This book gives a great history of the ultra-running tribes of running lore, medical evidence that people were designed to run long distances, and brings you in contact with some amazing characters.
McDougall also talks about what he considers to be the painful truths of running shoes.

1. The best shoes are the worst. Runners wearing top of the line shoes are 123% more likely to get injured than runners in cheap shoes.
2. Feet like a good beating. Balance and vertical impact are closely related. The legs’ impact forces are lightest in bare feet and heaviest in well-cushioned shoes.
3. Human beings are designed to run without shoes. The decondititioned musculature of the foot is the greatest issue leading to injury, and we’ve allowed our feet to become deconditioned over the past 25 years. Pronation has become this very bad word, but it’s just the natural movement of the foot. The foot is supposed to pronate.

Truly minimalist shoes are intended to help you develop your form by allowing your feet and legs to work the way they were intended to. In other words, the goal is to mimic how you would run if you were barefoot- shorter stride, faster cadence, and a midfoot or forefoot foot strike.

However, some experts have differing opinions. Listen to this quote from Dr. Jason Karp an exercise physiologist and USA Track & Field coach:

“I’ve been asked a lot lately about barefoot running/minimalist shoes. I’m not a big fan. For most people who run (who are also overweight), they are putting themselves at an increased risk by not having shoes with shock-absorbing qualities. We tend to copy what the best runners are doing, but while the Kenyans and Ethiopians grow up running barefoot, Americans do not, so it is not a natural way for us to run like it is for them. People can try it, but they would have to integrate it very slowly and systematically into their running.




I tend to agree with Dr. Karp, the careful and systematic approach is the best. Many people start by transitioning to minimalistic shoes and then go to barefoot running if they still feel that it would be of value to them. Here is what I would recommend:

• First, have a solid running base built up (preferably with shoes).
• Next, start by doing one shorter run per week BF/M style while listening to your body. You may need to use the run/walk approach to build up endurance slowly. At first your calves and feet may be very sore.
• Once you can comfortably do one shorter run per week BF/M, try to add another day per week.




In conlusion, barefoot and minimalistic running is definately worth a try. It might do wonders for your knee pain. Just make sure you transition slowly and listen to your body.




Books Mentioned in This Episode




Born to Run by Christopher McDougall

Barefoot Running- How to Run Light and Free by Getting in Touch with the Earth by Michael Sandler and Jessica Lee



P.S., I would love to hear about your experience with a minimalistic shoe.




]]> http://marathontrainingacademy.com/barefoot-and-minimalistic-running/feed 14 http://marathontrainingacademy.com/interview-with-tim-borland http://marathontrainingacademy.com/interview-with-tim-borland#comments Wed, 13 Oct 2010 17:39:37 +0000 Angie http://marathontrainingacademy.com/?p=1015 *[Audio Content Available For Members Only. Click Here to Join Now]

Tim ran 63 marathons in 63 days to bring awarness to a rare and fatal children’s disease called Ataxia Telangiectasia (A-T).

His amazing journey is chronicled in a film called “FEAT Movie.”

Tim ran a full 26.2 miles each day while pushing a mobility-jogging stroller for 63 days in 63 different communities across the U.S.

Check out Tim’s video at the bottom of this post.




Tim’s story is a tribute to the enduring power of the human spirit. He not only talks about his challenge of running a marathon 63 days in a row (he hit the wall on day 3), but also the challenge of the families dealing with AT.

In this interview Tim will encourage you to “maximize the dash”. He believes that ordinary people can do extraordinary things if they tap into their passions and dream big.




Also Mentioned in this Episode:



Tim’s Website
www.timborland.com

The Stick (recommended by Tim Borland for preventing muscle soreness)
www.thestick.com

FEAT Movie
www.featmovie.com

A-T Children’s Project
www.atcp.org







]]> http://marathontrainingacademy.com/interview-with-tim-borland/feed 7 http://marathontrainingacademy.com/mta-member-is-open http://marathontrainingacademy.com/mta-member-is-open#comments Tue, 12 Oct 2010 04:41:19 +0000 Angie http://marathontrainingacademy.com/?p=996

I am excited to finally announce that MTA Member is open!

Click on the following link to take an exclusive video tour of what’s inside.

http://marathontrainingacademy.com/member/joinnow

My friends and family thought I was crazy when I said I wanted to run a marathon. Some even told me it was dangerous.

But there has always been part of me that loves a challenge. I guess you can say I’m the kind of person who hates to sit around and watch life pass me by.

So without knowing anyone else who had run 26.2 miles I set out to prove to myself that I could do it. Not only would I run a marathon, I would take control of my health and fitness forever. It was truly a life changing journey.

Well, my first marathon was extremely tough and I made a lot of mistakes – mistakes that you don’t need to make. But through my experience I found key strategies and secrets to make my body run mile after mile without tiring.

When my husband first approached me about sharing my knowledge I was pretty reluctant. As a registered nurse and mother of two small children (now 3) I felt like my weeks were pretty packed. But after we started podcasting to our delight we found that not only were people listening to the show, they were taking my tips and advice and seeing immediate results.

And the good news is changing your life has just gotten easier!

MTA Member has been painstakingly designed to help you:

+Find mental strategies to unlock your marathon potential
+Maintain your running base, perfect your form, and improve your time
+Prevent and deal with Runners Knee, IT Band Friction Syndrome, Patellar Tendinitis, Shin Splints, Achilles Tendinosis, Plantar Fasciitis, and other injuries that plague runners
+And much more!

Since MTA Member is brand new we are offering special charter memberships. This means:

+Reduced price
+More access to me during your training
+And early bonuses that only charter members will have access to

Plus, we will let you take a test drive of MTA Member for 14 days for free! You will not be charged until after the 14 day test drive if you decide to stay a member.

http://marathontrainingacademy.com/member/joinnow

Happy Running,

Angie




]]> http://marathontrainingacademy.com/mta-member-is-open/feed 1 http://marathontrainingacademy.com/quick-clarification http://marathontrainingacademy.com/quick-clarification#comments Fri, 08 Oct 2010 00:45:21 +0000 Angie http://marathontrainingacademy.com/?p=938 Hey guys this is Angie,

The past couple days there has been a little confusion that I need to apologize for.

The MTA Podcast has been such a great joy to do, and as you’re hearing me talk about MTA Member, I need to clear one thing up.




MTA Member will be a paid membership site.

I wish I could do everything for free but I can’t. MTA Member will require a significant amount of work and time from me each day. Many hours have already gone into developing the courses, lessons, and strategies that will give you a balanced system for running a marathon and changing your life.

In addition, I will be investing my personal time and energy into giving you the best support possible. With that said, MTA Member might not be for everyone. It will be a paid monthly membership for those who want to work more closely with me and interact with a community of other people pursuing the same type of goals.

For those who are not interested in the paid monthly membership do not despair! We will still be producing our free podcast episodes, blog posts, and training plans.

Sorry for the confusion,

Angie



P.S. If you did not get the free lesson I sent out yesterday called “Fitness Begins in the Mind” you can download it now by clicking the following link http://marathontrainingacademy.com/wp-content/uploads/FitnessBeginsintheMind.mp3.







]]> http://marathontrainingacademy.com/quick-clarification/feed 0 http://marathontrainingacademy.com/liam http://marathontrainingacademy.com/liam#comments Mon, 04 Oct 2010 04:52:30 +0000 Angie http://marathontrainingacademy.com/?p=890 We were working hard to announce the launch of MTA Member today, but instead had an early arrival of our own.

At 11:37 pm on Oct 1st we were pleased to welcome our new son, Liam, into the world. He is a healthy little guy at 7 pounds, 9 ounces and 20 inches long.

We arrived at the hospital a whopping seven minutes before he was born. He certainly was in a hurry to get here. Does that mean he’ll be a future runner?

During my pregnancy I was able to stay active (even running on the elliptical the day he was born) and I know that my level of fitness made for an easier delivery. Having a strong and healthy body will benefit you no matter what challenge life may throw at you. Developing the mental and physical discipline to become a long distance runner will profit you in countless ways.

You might want to know which is easier, running a marathon or the “marathon” of pregnancy and childbirth. They have many similarities. Neither experience should be crammed for. Having a solid fitness base and a positive mental attitude is the key to being prepared for the ups and downs that go into each experience.

Being equipped with the right information is essential to prevent complications and anxiety. That is why I’ve developed the courses in MTA Member. I want you to be equipped and empowered to have a great marathon experience. You don’t have to face the training challenge alone. We want to walk you through it step by step.

So, be looking for the arrival of MTA Member this Friday.

Happy running,

Angie









 

]]> http://marathontrainingacademy.com/liam/feed 28 http://marathontrainingacademy.com/the-ten-biggest-mistakes-runners-make-part-2 http://marathontrainingacademy.com/the-ten-biggest-mistakes-runners-make-part-2#comments Mon, 27 Sep 2010 22:14:39 +0000 Angie http://marathontrainingacademy.com/?p=865 *[Audio Content Available For Members Only. Click Here to Join Now]

There are five more mistakes I want to help you navigate around in your marathon training.

If you make these mistakes you could greatly restrict your progress as a runner or have a bad experience on race day.

*SPECIAL ANNOUNCEMENT*

MTA Member will be opening up October 4th!

MTA Member is my step by step system for conquering the marathon and staying in great shape. This will be an exclusive membership site for those who want more help from me in their training.

I’m going to give you all my strategies, secrets, and tips for building and maintaining optimal health and conquering the marathon distance while staying injury free.

If you would like to learn more about MTA Member please fill out the opt in form on the right. →





The Ten Biggest Mistakes Runners Make (Part 2)




• Mistake Number Six: Not Fueling or Hydrating Properly
       Practice, practice, practice what you eat and drink before, during, and after running. Pre-run foods should be high in carbohydrates and low in fat, fiber, and protein (easily digestible). The last thing you want is stomach trouble during your long run. By the time race day arrives you should know what foods your body needs to give you optimal performance.
• Mistake Number Seven: Running in the Wrong Clothes
       As you start getting more serious about running, you will want to start investing in some technical running clothes. When it comes to long runs, not all clothes are created equal. Choose running clothes that fit well. The pieces should move easily with your body and not bunch, bind, dig, or ride up. A good rule is that a garment is a good choice if you don’t think about it during your run. If you are frequently having to tug or adjust the garment the fabric or fit is probably wrong.
• Mistake Number Eight: Bad Running Form
       Running form involves the position of your body as you run. Having good form can save energy and decrease the chance of common running injuries. If you are a new runner it is important to learn good running posture so that you don’t pick up any bad habits. If you’ve been running a while, be sure to evaluate your running form to see if there are areas that need improvement. See our podcast episode on How to Perfect Your Form
• Mistake Number Nine: Running Through Injury
       If you run enough, at some point you will probably deal with injury to some degree. Hopefully you will catch and deal with it early. Know what the common causes of injury are so you can avoid making those mistakes. Stop at the first sign of injury. I always tell people to “listen to your body.” It is better to miss a couple of runs than push through and have bigger problems down the road.
• Mistake Number Ten: Not Testing Everything Before Race Day
       Doing something new on race day will only set you up for a running mishap and possibly an injury. Practicing every aspect of your race experience from shoes, clothing, hydration, fueling, and pace will give you the best chance for success. It’s normal to have nerves before a race, but you shouldn’t have to be nervous about your running gear. Have confidence going into the race that you’ve eliminated as many variables as possible and focus on giving it your all.




There will be a lot more information on how you can avoid these mistakes and others inside MTA Member. We have a video coming out very soon that will give you a behind the curtain look at the awesome courses you can get your hands on when you join. Be sure to sign up for your free audio gift in the side bar of this page so you can know when the video is released.




You really do have what it takes to run a marathon and change your life!




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