Marathon Training Academy

Six Tips for Big Marathon Logistics

Trevor — Thu, 17 May 2012 19:09:46 +0000

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

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.

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 to 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.

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?

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.

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!

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!

Race Recap | The Kentucky Derby Marathon

Angie — Fri, 04 May 2012 03:05:27 +0000

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.

The History of the Marathon

Angie — Fri, 20 Apr 2012 23:17:30 +0000

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.

How to Manage the Marathon Munchies

Angie — Wed, 11 Apr 2012 19:10:12 +0000

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. . .

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.

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.

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.

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.

Maintaining Your Momentum in Marathon Training

Angie — Mon, 02 Apr 2012 16:36:30 +0000

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

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.

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.

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.

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.

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.

Race Recap: Wisdom from the New Orleans Rock n Roll Marathon

Angie — Thu, 15 Mar 2012 18:27:08 +0000

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.

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.
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.
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

How to Build Muscular Legs

Guest — Tue, 13 Mar 2012 02:29:56 +0000

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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Three Moves to Get a Better Chest

Guest — Sun, 11 Mar 2012 00:46:43 +0000

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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4 Ways to Get A Better Butt

Guest — Thu, 08 Mar 2012 03:12:53 +0000

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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How To Get A Flat Stomach

Guest — Tue, 06 Mar 2012 20:16:36 +0000

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:

The rectus abdominis: The rectus abdominis is one big sheet of muscle tissue that runs from your breastbone down to your pelvis.
The external obliques: The external obliques run from your ribs to your hips in a forward direction.
The internal obliques: The internal obliques run from your ribs to your hips in a backwards direction.
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”:

Pillar: Weight Training
Pillar: High-Intensity Cardio Intervals
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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How To Get A More Athletic Looking Body – Interview with Fitness Expert Ben Greenfield

Trevor — Thu, 01 Mar 2012 04:52:55 +0000

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.

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.
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.
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.

Running Etiquette – How Not To Be a Rude Runner!

Angie — Thu, 23 Feb 2012 05:54:06 +0000

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. 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.
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.

Line up in the correct corral. Walkers should always line up in the back.
Pay attention to pre-race instructions.
Don’t run with more than two accross. Move to single file during congested spots in the race.
If you need to stop for any reason move to the side of the course. Never stop abruptly in the middle of the path.
Be careful at water stops. Move to the aid station gradually and keep moving forward after you recieve your drink.
Throw trash in garbage cans or to the side of the course near the aid station.
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.
Keep moving after you cross the finishing line and follow directions from race officials.
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.
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.

Don’t do too much, too soon.
Cool down after exercise.
Stretch after running.
Refuel with a carbohydrate and protein source within 30-60 minutes (Hammer Recoverite).
Rest and massage

Running Past Obstacles in Your Marathon Training

Angie — Tue, 31 Jan 2012 20:23:58 +0000

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.

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.

Flashback Episode: How to Perfect Your Running Form

Angie — Wed, 18 Jan 2012 22:36:30 +0000

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.com/services/coach-list.html

Setting and Achieving Your Running Goals in 2012

Angie — Wed, 28 Dec 2011 20:42:34 +0000

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.

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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
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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.

Marathon Success Stories

Angie — Wed, 21 Dec 2011 04:08:34 +0000

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.

Secrets of Proper Recovery

Angie — Wed, 30 Nov 2011 22:42:32 +0000

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.”).

I Survived My First Marathon!

Guest — Tue, 15 Nov 2011 22:42:06 +0000

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?

Race Recap – Trevor Runs His First Marathon

Angie — Mon, 07 Nov 2011 19:00:54 +0000

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

Six More Miles!

Guest — Mon, 31 Oct 2011 19:46:38 +0000

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?

Interview with Fueling Expert Steve Born

Angie — Sat, 22 Oct 2011 03:33:07 +0000

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.

Race Recap – Battle Tested Training Insights from My Latest Marathon

Angie — Tue, 18 Oct 2011 05:16:53 +0000

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.

Line up with the pacing group at the starting line.
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.
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/

Interview with Adam Goucher and Tim Catalano

Angie — Fri, 30 Sep 2011 16:54:24 +0000

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.

The Final Surge

Guest — Tue, 27 Sep 2011 19:04:20 +0000

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?

Don’t Make These Fueling Mistakes

Angie — Tue, 20 Sep 2011 17:41:12 +0000

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

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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

Answers to Your Questions About Marathon Training

Angie — Thu, 01 Sep 2011 05:03:05 +0000

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.

Warm up.

Take your morning meds if you have chronic asthma and use your inhaler a few minutes before starting to exercise.

A cup or two of warm coffee or tea 30 min to 1 hour before you run can help.

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.

Breathe warm air. Breathing cold, dry air results in cold, dry airways—a trigger for bronchospasm.

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.

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:

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.

Use foam roller to loosen IT band.

Stretch: seated leg twist, pigeon.

Run on soft, flat surfaces.

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:

Stretch calves before getting out of bed in the am (flex toes toward knees)
- strengthen calves with toe raises.
No uphill running or speed work while pain is present.
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.
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.
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/

Love and Hate of the Long Run

Guest — Wed, 24 Aug 2011 15:16:09 +0000

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?

How to Set a PR at Your Next Race

Angie — Tue, 16 Aug 2011 03:40:05 +0000

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.

Interview With Nancy Lieberman -President of Go! St. Louis Marathon

Angie — Mon, 01 Aug 2011 15:49:12 +0000

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

What Your Friends Say About Running a Marathon. . .

Guest — Fri, 22 Jul 2011 16:20:10 +0000

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!

How To Get Started In Trail Running

Angie — Tue, 19 Jul 2011 03:17:02 +0000

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?

Interview with Weight Loss Expert Dr. Robert Maki

Angie — Wed, 29 Jun 2011 20:53:35 +0000

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. . .

Tell us a little about your background and what led you to specialize in helping people lose weight.
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?
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?
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?
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?
When should a person seek professional advice for help with their weight loss goals?
How do you help your patients lose weight without restricting calories?
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.
Are there any specific foods that assist with weight loss?
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.

Race Recap | The Paducah Iron Mom Half Marathon

Angie — Fri, 24 Jun 2011 21:03:00 +0000

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.

My Biggest Mistake Yet

Trevor — Mon, 20 Jun 2011 18:11:42 +0000

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.

Race Recap: North Olympic Discovery Marathon

Angie — Thu, 16 Jun 2011 18:07:05 +0000

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 . . .

Ice after running to decrease inflammation

Refuel with healthy carbs and rehydrate

Get extra sleep

Get a massage or at least use the tiger tail roller

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

Accidentally Setting a Personal Record

Trevor — Fri, 10 Jun 2011 23:12:32 +0000

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!

Special Report for Fall Marathon Success

Angie — Wed, 01 Jun 2011 00:26:37 +0000

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.

My Calf Muscles are Ripping Apart – And Other Strange Fixations

Trevor — Wed, 25 May 2011 01:25:32 +0000

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.

No Turning Back

Trevor — Fri, 20 May 2011 21:24:41 +0000

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.

Will Running a Marathon Kill You?

Angie — Thu, 12 May 2011 16:14:48 +0000

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!

How I Went From Boring Runner to Hopeful Marathoner

Trevor — Sat, 07 May 2011 03:50:23 +0000

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

Overcoming Adversity Like a True Athlete

Angie — Fri, 29 Apr 2011 15:51:51 +0000

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

Proper Fueling Before a Long Run

Angie — Sat, 16 Apr 2011 00:38:32 +0000

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

Five Key Components of a Great Marathon Training Plan

Angie — Tue, 12 Apr 2011 02:07:29 +0000

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!

How to Choose a Marathon

Angie — Sat, 26 Mar 2011 17:19:50 +0000

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.

Race Recap -Lessons from the Little Rock Marathon

Angie — Mon, 14 Mar 2011 22:30:49 +0000

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!

Nutrition for Long Distance Runners

Angie — Tue, 22 Feb 2011 05:51:10 +0000

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

What is a good breakfast before a long run?

What about the 3 phases of Gatoraide? Should we believe the hype?

Should I eat “real food” or an energy bar before a long run?

Do you have any advice about calorie intake per mile?

Your thoughts on low carb diets?

Have you ever taken the cinnamon challenge? (Trevor’s question)

Can you recommend a diet for building and maintaining lean mass?

Do metabolisms react differently to specific diets?

Are there special requirements for vegetarians during marathon training?

Is losing weight while preparing for a marathon do-able?

How do I lose weight while training when I get so darn hungry?

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!

Marathon Tips from My New Ebook

Angie — Sat, 05 Feb 2011 03:21:45 +0000

*[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.

Over-training (Overtraining occurs when the runner tries to do too much too soon while not having a solid running base)

Running with Sloppy Form

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 . . .

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.

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.

Enlist a support system. Find someone who will be there to support you: a family member, friend, gym buddy, or the MTA community.

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

Confessions of a Lazy Runner

Trevor — Tue, 18 Jan 2011 05:07:34 +0000

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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

Setting and Achieving Running Goals in 2011

Angie — Sun, 02 Jan 2011 04:18:13 +0000

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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!

Running in the Cold Without Killing Yourself

Angie — Wed, 15 Dec 2010 18:42:43 +0000

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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)

Marathon Success Story with Angela Coulombe

Angie — Sun, 28 Nov 2010 03:13:22 +0000

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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

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.

Your Running Clothes
Bring your tried and true running clothes. I recommend breathable technical fabrics with sweat wicking ability.

Body Glide
This magic lubricant will keep you from getting nasty chaffing.

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.

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.

Rebuilding Your Running Base

Angie — Thu, 11 Nov 2010 00:14:45 +0000

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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.

Barefoot and Minimalistic Running

Angie — Tue, 26 Oct 2010 04:36:17 +0000

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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.

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.

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.

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.

Interview with Tim Borland

Angie — Wed, 13 Oct 2010 17:39:37 +0000

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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

MTA Member is Open!

Angie — Tue, 12 Oct 2010 04:41:19 +0000

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

Quick Clarification

Angie — Fri, 08 Oct 2010 00:45:21 +0000

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.

New Opening Day for MTA Member

Angie — Mon, 04 Oct 2010 04:52:30 +0000

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

The Ten Biggest Mistakes Runners Make (Part 2)

Angie — Mon, 27 Sep 2010 22:14:39 +0000

*[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!

The 10 Biggest Mistakes Runners Make

Angie — Mon, 13 Sep 2010 17:49:02 +0000

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Being human means making mistakes and I have certainly made my fair share (although not as many as Trevor).

But when it comes to running some mistakes can set you back for months.

So I want to help you effectively navigate around these 10 mistakes so you can be a healthy happy runner all of your days.

And we have also made a special video to go along with this episode.

The 10 Biggest Mistakes Runners Make (Part 1)

Running Without a Goal or Plan: Something or someone inspired you to become a runner and even try to conquer the marathon. But before you just head out the door to run we need to have a little chat. Have you evaluated your current fitness level? Have you taken sufficient time to build up a solid running base? Do you have a workable plan for gradually increasing your mileage? These things are necessary building blocks for success. The mistake of not having a proven plan for improving fitness has left many people discouraged, overwhelmed, or injured in the end.

Running in the Wrong Shoes: Understanding your foot type and running gait is important to get the best possible pair of running shoes. Buying a pair of shoes solely for looks, price, or the recommendation of others is definitely not the way to go. If you’ve never been fitted for running shoes before, go to a specialty running store where they’ll evaluate your foot type and gait. Having a supportive and comfortable pair of running shoes will make all the difference. See video below

Not Planning for Personal Safety: Unfortunately, there are many distracted drivers on the roads and runners need to learn how to avoid potential problems and protect themselves. It is important to follow general safety tips as well as know what to do during night or low-light running, proper dog safety, and how to safely run in hot and cold weather.

Overtraining: Overtraining is the leading cause of injury and burnout. It is caused by running too much, too hard, or trying to do too much in a short period of time for your fitness level without proper recovery. Have the mentality that you are on this running journey for life. Don’t make poor training choices early on. Listen to your body and it will give you many, many years of running and health.

Not Practicing Focused Cross-Training: Training for a marathon requires lots of running. But other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. I highly recommend cross-training, focusing on stretching after every run, core training at least 2 times per week, and weight training two times per week. Be sure to follow guidelines for getting the most out of your cross training.

To Be Continued . . .

Also Mentioned in this Episode

joggingbuddy.com a free social networking site that helps joggers, walkers, and runners link up. Jogging Buddy has helped runners get together all over the world.

Trevor Gets Evaluated at a Specialty Running Store

This video is about 11 minutes long and will give you a look into what happens inside a specialty running store. You will also see the 3 different ways people foot strike, an example of a minimalist shoe, tips for buying a new pair of shoes, and how often to replace your running shoes.

Special thanks to Delbert Marriott, professional triathlete and manager at Ghisallo Running

P.S. Marathon Training Academy Member is coming soon! We are putting a program together that will rock your running world!

Happy Running!

The Truth About Stretching

Angie — Sat, 28 Aug 2010 04:15:14 +0000

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Stretching after a run can reduce muscle soreness and fatigue, prevent joint injuries, and increase the muscle’s efficiency of movement (improving your overall speed, stamina, posture, balance, and form).

Stretching is also great for relaxation!

But unfortunately many runners do not have a good stretching routine. Or worse, their stretching is doing more harm than good!

While training for my first marathon I didn’t have a focused stretching regimen and was plagued by various injuries. Later I took up yoga and noticed the benefits while training for my next marathon. Regular yoga, focused stretching, and cross training made me a stronger, more balanced, healthier runner.

Sports injuries are often caused by imbalances. The pain most runners feel is not from the running in and of itself, but from imbalances that running can cause or exacerbate. Yoga can help you increase range of motion, agility, lung capacity, endurance, and strength.

Yoga also increases flexibility. While runners may have incredible endurance and powerful legs, they often have terribly tight leg, hip and upper back muscles. Yoga’s ability to create more range of motion in the body makes it a wonderful compliment to running.

My personal opinion is that stretching is a very important tool in the runner’s tool box. However, there are a few guidelines that you need to follow…

Stretching guidelines:

Never stretch cold muscles. Always warm up by walking or slowly jogging for 5-10 minutes. Save the stretching routine for after your run. After running, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness. That promotes better flexibility. Stretching afterwards will also help you relax.

Don’t force a stretch. Stretch to the point of mild, even tension, never pain or muscle trembling. While stretching can promote flexibility, stretching too far actually can damage the muscles—particularly if you’re recovering from an injury. A healthy muscle can elongate up to 1.6 times its length but generally doesn’t respond well to that much stretching and may result in a muscle strain or tear.

Don’t bounce (ballistic) while stretching. Holding your stretch in a static (still) position works best.

Breathe comfortably (don’t hold your breath) and let the muscle group relax.

Hold each stretch for 30-60 seconds. Don’t hurry through the routine.

Ease into a stretching routine- don’t try to do too much, too soon; listen to your body and don’t try to compete with others.

Check with your physician or therapist before stretching injured muscles.

Find a stretching routine that works for you. There are some great yoga stretches for runners on YouTube and Runner’s World has some good routines.

My Stretching Routine (based on Yoga Poses)

Also Mentioned in this Episode

Marathon Training Academy Membership Coming Soon!

I am putting together a comprehensive step by step system to help you get to the next level in your fitness goals. This will be a paid membership option for those who would like the all of my lessons, strategies, and resources for changing your life and health. The buzz is building!

This Episode’s Quick Tip
Take a online flexibility test over at www.fitnessmagazine.com/flexibility and see which of your muscle groups need improvement.

Happy Running!

Interview with Bart Yasso

Angie — Sat, 14 Aug 2010 05:31:38 +0000

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Bart Yasso is the Chief Running Officer at Runner’s World magazine and author of the Book, My Life on the Run. He has completed the toughest races on the planet and influenced thousands of people to improve their lives through running.

In this interview we ask Bart about his journey as an iconic runner, training tips for beginners, the mental aspects of running a marathon, and much more.

Bart’s story will teach you to never limit where running can take you.

I must admit it was pretty cool to finish a book and then get to interview the author. I actually first heard of Bart Yasso from a couple fans on the MTA Facebook page. I have subscribed to Runner’s World for years and am always on the look out for books on running, fitness, and health . . . so I made Bart’s book part of my summer reading list.

Here is my review of the book My Life on the Run by Bart Yasso

This book is part autobiography, part motivation, part training information. Written in a conversational style it is a quick and interesting read. Journey with Bart as he overcomes lack of parental approval, drug and alcohol addiction, and chronic Lyme’s disease to become one of the best known runners in the world. Through his job as Chief Running Officer at Runner’s World Magazine he has run marathons on 7 continents and participated in over 1000 races. He also developed the marathon predictor called “Yasso 800s” and various training plans. Bart comes across as a down to earth person who doesn’t set limits for himself. His philosophy could be summed up by the thought of running for the joy, lessons, and people you meet along the way.

Great quotes from Bart Yasso

And when I started running, I started dreaming. It couldn’t be helped. The mind works as hard as the body does during exercise. It knows its role during those lonely interludes—to inspire, analyze, and fantasize.

Winning is a nice reward—don’t get me wrong—but glory isn’t the payoff. This may sound cliché, but the reward is living the lifestyle and embracing the dream. It’s not only about finishing, it’s about moving forward.

The acceptance of all abilities is what differentiates running from every other sport. In football, there are 22 people on the field and 60,000 in the stands. It’s the opposite in running. Everyone’s on the field and in the fold.

Running is about acceptance—of yourself and others. When you’re out on the trail sweating, it doesn’t matter if the guy or gal next to you works at a fast food joint or is CEO. It’s doesn’t matter what color they are, or how old they are, or what religion they practice, if any.

I know I feel more like myself when I run, even if it’s only a few miles, or at least I feel like the self I like best. Running inspires creativity, relieves stress, and gives us insight into ourselves and the world, making the human condition more tolerable.

You can find Bart over at www.bartyasso.com

Also Mentioned in this Episode:

How to Recover More Quickly by Getting Quality Sleep

We all know that sleep is important, but studies show that most adults don’t get the quantity or quality of sleep that they need. Sleep experts recommend at least 7 hours of sleep each night for adults. Rest and recovery becomes even more important for the runner, especially during marathon training. Hard workouts and long runs are more profitable when paired with quality sleep habits.

Here are some tips for getting the most out of your rest:

Try to go to bed and get up at approximately the same time each day. Getting your body into a healthy sleep cycle is important.

Turn off media sources (tv, computer, smart phone) at least 1 hour before going to bed. The brain is stimulated by electronic sources and can make it difficult to settle down and sleep. If you have difficulty sleeping, try reading something light or that you know will make you sleepy.

If you exercise in the evening, do so at least 3 hours before you plan to go to bed.

Try not to eat at least 2 hours before going to bed. Food can stimulate the body and make rest more difficult. Especially eliminate foods/drinks containing caffeine several hours before bedtime.

Keep your bedroom cool and dark. Don’t use your bedroom for work or watching tv.

A warm shower or bath before bed can help relax the body and cool the body temperature.

If you awaken easily at night, try using a fan or sound machine that plays white noise to decrease outside noise and reduce distractions.

Here’s to a good night’s sleep!

The Growing Popularity of Running

Angie — Sun, 01 Aug 2010 04:51:05 +0000

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More and more people around the world are discovering how awesome running is for coping with stress, losing weight, staying fit, and finding new purpose in life.

Should we be surprised?

We marathoners have known all along how running can bring satisfaction to life in even the toughest times.

But now it seems our little secret is getting out!

According to an article in the Seattle Times

26.5 million people in the US run at least 50 days out of the year
16.4 million people in the US run at least 100 days out of the year
and 39.8 million running shoes were sold in 2009 in the US alone
529 marathons take place around the world every year (numbers are approximate)

Even in a global recession the running industry has continued to grow. Dave Willey, editor of Runner’s World Magazine was quoted as saying,

Running appears to be not recession-proof, but at least it’s recession-resistant . . .People tend to focus on things they can control, and they want to get healthier, so they start running more.

So, unless you’re a person who loves statistics, what does this mean for you? I found the figures from 2009 exciting for several reasons:

There is no time like the present to get in shape and train for a marathon.

You do have what it takes to run a marathon. Anyone can be a runner. Just get a good pair of running shoes, get outside, and go for it. If you’re a beginner check out our couch to 5k plan.

Training for and running a marathon will benefit you in many areas of life. The discipline
and determination needed will carry over into other challenges you face.

So what are you waiting for?

You may not have control over your family, job options, income, or other areas of your life, but you can find success in improving your health and reaching goals.

We can’t choose our parents, the body we’re given, and many of the challenges we face, but we can choose how we deal with these issues.

Life is 10% what happens to you and 90% how you respond to it.

Also Mentioned in This Episode

www.halfmarathons.net a good place to find a half marathon near you!

Happy Running!

Strategies to Help You Run Faster

Angie — Wed, 21 Jul 2010 19:39:52 +0000

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Runners are a competitive breed.

Something deep inside drives us to set new personal records. Many of our listeners have asked me about how to improve their race times.

So without further ado, let’s talk about running faster!

The body has an uncanny ability to adapt to the demands you put on it. Train at the same pace day after day, week after week, year after year, and that’s the kind of running your body will adapt to.

But if you break out of that comfort zone with a little speed work now and then, the body will learn to deal with the new demands. The heart will get stronger, the cardiovascular system more efficient, the muscles better able to function at full force. That will translate into greater strength, faster times, and easier daily runs. And you’ll just plain feel better.

Here are some quick reminders before implementing speed work:

Have a solid running base

Find the right course and pay attention to the surface

Warm up, stretch, and start slowly

Focus on form

Try to keep it fun

Take a rest day

Expect a little discomfort

With that said, let’s get down to the nuts and bolts of improving your speed.

Strategies to Help You Run Faster

Try Interval Workouts
Find a track and warm up for 5 to 10 minutes. Then take a lap at your 5k pace (the pace you maintain if you were to run 3 miles). For example, if it takes you 24 minutes to run three miles then your 5k pace is 8 minutes. Next, take a lap at an easier pace. This is called the recovery lap. Then run at your 5k pace again. Repeat these intervals . . . you get the point.

Do a Tempo Run Once a Week
The good thing about tempo runs is that they increase your anaerobic threashold. Your anaerobic threashold is the point at which your muscles tap into your fuel reserves thereby increasing your stamina. Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at a pace that feels “comfortably hard” or an effort of 8 on a scale of 1-10. Finish with a cool down run of 10 minutes.

Incorporate Hill Training
Hill training makes your glutes, hamstrings, calves, and quads all work harder which in turn will make you faster. Your upper body will also get stronger as you drive your arms and work harder to stay upright. Make sure you run hard up the hill but take it slower on the way down.

Lose Weight
Yeah, I know this is easier said then done. But consider this . . . a one pound weight loss will make you 2 seconds per mile faster (10 pounds= 1 minute shaved off your 5k time). Plus you will look better in your running shorts! Here is my weight loss philosophy in a nutshell:

Run regularly, add some weight training to build muscle, focus on more quality foods, and challenge yourself. I could write a whole book on this subjuct. Maybe some day I will!

Try the Fartlek!
Fartlek is Swedish for “speed play”. It is simply sprinting and jogging off and on during a run. Just pick a point and sprint to it. You may want to Fartlek between two telephone poles along your route or you can Fartlek to a song on your playlist. It is entirely up to you!

Try one of these strategies this week. Stick with it and I believe you will improve your time. Good Luck!

Also Mentioned in This Episode

The Yasso 800s a handy way to calculate your marathon finishing time before race day and implement some cool interval workouts.

Sweating and Hydrating 101

Angie — Sat, 10 Jul 2010 04:04:02 +0000

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When I run I sweat. . . a lot!

In fact, I once had an elderly lady at the YMCA approach me and ask, “Excuse me, um I was wondering, why do you sweat so much?”

Believe it or not this was not the only time people have noticed my well fuctioning eccrine glands.

So being a recognized expert when it comes to sweat, let me tell you how to properly hydrate to keep the body’s cooling system in excellent working order.

Our bodies are amazing machines designed to efficiently keep a stable body temperature. In fact there are 100 sweat glands on a quarter sized area of your skin. The average person has 2.6 million total sweat glands.

The hypothalamus in our brain is the area which detects changes in body temperature. Our muscles are like tiny furnaces and when the body temperature rises, the hypothalamus detects the increased temperature of the blood and the increased core temperature.

Body temperature can rise as much as three degrees during exercise causing the body’s natural cooling system to kick in to lower the temperature. Blood circulating near our skin surface pushes fluid out of our sweat glands where it cools (thermoregulation) and the evaporating fluid draws heat away from the blood vessels. The cooler blood then circulates through the body and lowers the overall temperature.

Sweating is a healthy function and necessary for life. The human body is composed of 60-75% water, therefore fluid balance is vital for keeping you functioning at optimum levels. Sweating helps regulate body temperature, cleans out pores, and releases toxins. However, problems can occur if fluid is not put back in your body.

Since sweat is made from fluid in the blood, the blood becomes thicker which makes the heart work harder to circulate blood throughout your body. If fluids are not replaced, dehydration can occur. Along with replacing water we need to replace the electrolytes lost after running.

With all this sweating that goes on while exercising, how can we make sure that we are replacing these fluids adequately?

Here are my Three Rules for Replenishing Fluids

Don’t wait until you’re thirsty to replenish. By the time you feel thirsty, you may already be low on fluids.

The best bet to accomplish adequate hydration is to drink before, during, and after your run. Let the duration, intensity, and climate conditions guide the amount.

Don’t over-hydrate. In 2004 Runner’s World reported that 13% of runners in the Boston Marathon had hyponatremia (over-hydration)!

How to Calculate Your Fluid Needs

Weigh nude before your run

Run at race pace for 1 hour

Track your fluid intake in ounces during the hour run

Record nude weight after run and subtract it from your starting weight, convert the difference to ounces (1 pound= 16 oz)

Determine your sweat rate by adding step #4 above to the total of fluids consumed

To determine how much to drink every 15 minutes, divide results by the number 4 for a guideline

Remember environmental conditions can change your fluid needs (heat or humidity)

Also Mentioned in this Episode

Born to Run by Christopher McDougall

Team in Training – run a marathon while raising money for a good cause

Tips for removing sweat odors from your running clothes

Wash your running clothes sooner rather than later. Don’t let odors get embedded!

Always wash technical fabrics in cold water. Hot water will break down the wicking ability of technical fabrics

I recommend washing your running clothes separately and using a sports detergent like Tide Sport, Gain, Nikwax, Penguin Sport, or Win High Performace Sport.
Never buy your running clothes second hand

A few other tips sent in by MTA listerners are: Wash clothes with a cap full of Pine Sol, Wash in white vinegar, and use Oxyclean detergent.

So what have you found to prolong the life of your running clothes?

The Runner’s High and Why We Love It!

Angie — Sat, 26 Jun 2010 22:31:08 +0000

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Have you ever felt like you could run forever? -Like your legs are on auto-pilot while your mind disassociates from your body. You attain a higher mental state where your thoughts become clear and contemplative and the miles seem to wiz by. This is known as the runner’s high.

Many runner’s have experienced it.

Some doubt it. . .

But I’m here to tell you that it is real.

It is scientific.

And it is awesome!

Wikipedia defines the runner’s high as the “production of endorphins that occurs during strenuous exercise, endorphins attach themselves to areas of the brain associated with emotions (limbic system and prefrontal cortex); endorphins can also be related to relaxation and pain relief.

Webster’s 1978 Dictionary defines it as “a feeling of euphoria that is experienced by some individuals engaged in strenuous running and that is held to be associated with a release of endorphins in the brain.”

An article in the NY Times described it well. “Every athlete has heard of it, most seem to believe in it and many say they have experienced it.”

Yiannis Kouros who could be classified as a legend in the world of Ultra running once explained what he was feeling when he was running. In an article he wrote published by Ultrarunning magazine in March of 1990 he stated,

“Some may ask why I am running such long distances. There are reasons. During the ultras I come to a point where my body is almost dead. My mind has to take leadership. When it is very hard there is a war going on between the body and the mind. If my body wins, I will have to give up; if my mind wins, I will continue. At that time I feel that I stay outside of my body. It is as if I see my body in front of me; my mind commands and my body follows. This is a very special feeling, which I like very much. . . It is a very beautiful feeling and the only time I experience my personality separate from my body, as two different things.”

When a person first starts their running journey the body often associates running with an unpleasant experience. You may have to force yourself out to run and drag yourself through the entire workout.

There may come a point though when your mind and body start to crave the running experience. Does the mind become dependent on running or does the body form the dependence? The answer may be both. A person may even get to the point where for all medical purposes they are addicted to running.

Recently I’ve had to step back from my normal running routine because of knee pain related to my pregnancy. I’ve noticed some depression-like symptoms and feel a sense of loss in my life. I know logically that I haven’t lost running forever, but the reality that I can’t run without pain right now is hard to accept. I guess I understand the way the runner’s high has played a part in my life and I can’t wait to get it back.

Also Mentioned in this Episode

RunKeeper – iPhone app for runners

Team in Training - a way for you to use your marathon to raise money for the Leukemia & Lymphoma Society

The Lore of Running by Dr. Tim Noakes -a very technical and comprehensive handbook for runners

P.S.Once you’ve experienced the runner’s high it can turn a grueling run into a mountain top experience. Happy running!

Interview with Ben Greenfield

Angie — Sat, 12 Jun 2010 21:33:31 +0000

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Ben Greenfield is one of the top nutrition and fitness experts in the country. He competes in multiple triathlons each year, including the Hawaii Iron Man, and is a personal trainer, author, and host of the popular new podcast The Get-Fit Guy.

We had the opportunity to talk with Ben and ask him some key questions about nutrition for marathoners.

Many runners I talk to want to know more about the best foods for fueling the body and providing optimum support for marathon training.

Well . . . you are about to get a nutritional overhaul . . . so hang on tight!

Here are the Questions we asked Ben

What got you interested in the study of nutrition?

What do you see as the key components of a healthy diet for a long distance runner or endurance athlete?

What do you eat before, during, and after a long workout?

Many runners find themselves either gaining weight or struggling to lose weight while they are training for a marathon and increasing their miles. Why do you think this occurs and what are some suggestions for someone who wants to run a marathon and still lose weight?

What kind of nutritional supplements would you recommend for a long distance runner?

What advice to you have for someone who is trying to break poor nutritional dietary habits like sugar, soda, and fast food?

Where to Find More by Ben Greenfield

You can get free articles, videos, and podcasts about nutrition over at bengreenfieldfitness.com

Also Mentioned in this Episode. . .

Angie’s Vacation Reading List

Born to Run by Christopher McDougall
The Last Pick by David J. McGillivray
My Life on the Run by Bart Yasso

Staying Fit While on Vacation

* Don’t try to maintain the same exercise schedule that you have at home

* Get up before everyone else and get your run in

* Research what your vacation area has to offer in terms of fitness and activities

* Incorporate your family in your fitness

* Try to do something every day that gets your blood moving through the body

Here’s to your marathon training success!

Dealing with Running Mishaps

Angie — Fri, 04 Jun 2010 15:48:03 +0000

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If you have been running for long at all, you have experienced your share of mishaps.

Blisters
Chafing
Cramps
Black Toenails
Runner’s Trots

But there is hope! I will show you how to deal properly with these mishaps.

Hey, thanks for reading the rest of this entry. . .

Blisters
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: heels & 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 try the toe socks. If your socks get wet consider changing socks. 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.

Chafing
To prevent chafing wear moisture wicking gear (no seams or tags) that has the correct fit. Too much material can cause irritation and a too tight garment can dig into skin. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run to any vulnerable area. Wash with soap and water and apply an antibacterial ointment and light bandage. Make sure to keep your skin moisturized as dry skin chafes more. If you are wearing the right clothing and applying sports lube and still experience the problem see your doctor. You could have a fungal infection.

Cramps
The best way to prevent a cramp is to be adequately hydrated and have taken in a small carbohydrate meal 2 hours before your run. If a cramp hits you mid-run stop, apply pressure to muscle for 15 seconds (don’t massage), then gently stretch (lengthen the muscle), repeat pressure/stretch if needed. Start walking when resolved, then resume running. If you frequently deal with cramps in a specific muscle group try to stretch this area before, during, and after the run.

If you experience a side stitch, put your arms above your head and bend to the side opposite of the stitch. Exhale forcefully and fully all air in the lungs several times instead of taking panting breaths. Start walking again and then resume running. Work on taking deeper breathes and exhaling fully instead of taking panting breathes.

Black Toenails
They develop when the constant friction of the running motion pushes the nail against the shoe causing fluid and blood to build up underneath the nail bed. It can be caused by ill fitting shoes or socks, hot weather (causing the feet to swell more), or race courses with lots of downhill sections. Wear them with pride. 80% of black toenails do not require any treatment and will eventually fall off after several months (leaving a new nail underneath).

Runner’s Trots
The jostling motion of running can irritate some runner’s intestines and nerves causing increased mixing of food and loose stools or excessive gas. While running the blood is diverted from the digestive tract to the legs and that can cause “dumping syndrome” if there is undigested food.

To prevent GI distress try to eat at least 2 hours before a run, avoid caffeine and artificial sweeteners (mannitol and sorbitol), and milk products which can speed up GI movement. Try to add more fiber to your diet slowly to make yourself more regular. Avoid dairy products 24-48 hours before a long run or race (many people have reduced lactase which breaks down milk products). If this clears up your symptoms then you’ll know that dairy products are the culprits.

Also try ingesting a low-residue diet (less fiber) 24 hours before the race to reduce bulk. Chronic (ongoing) diarrhea can also be caused by an overgrowth of harmful bacteria in your intestines. Try eating yogurt with active probiotic cultures or a probiotic supplement to return the bowel flora to normal. Try to have a bowel movement before your run or race (drinking warm water and a little light movement may help stimulate one). If dietary changes aren’t effective to prevent this problem take an anti-diarrheal medicine on race morning or before your long runs.

Also Mentioned in this Episode:

Angela from Maine
Angela battles Lyme’s disease, which causes incredible joint pain and fatigue, yet she is taking on the New York Marathon! You can read about her inspiring journey over at www.lymerunner.com.

Items that should be in every runner’s medicine cabinet

Petroleum Jelly (Vaseline) or body glide to prevent chafing

Antibiotic Ointment (Neosporin) to soothe chafing and prevent infection in blisters

Sunscreen with at least spf 30 in sweat proof formula

Moleskin to cover hot spots and prevent blisters

Bandaids to cover popped blisters or apply to areas that chafe

Aloe Vera to soothe sunburn and heal damaged skin faster

Nova Marathon Challenge Movie-This short documentary proposes the question, “Can the average person standing on the sidelines can be transformed into an athlete crossing the finish line?”

This movie definately proves my theory that anyone with enough discipline, knowledge, and determination can run a marathon and change their life!

Interview with Sheldon Spencer

Angie — Tue, 25 May 2010 19:45:35 +0000

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In this episode we chat with Sheldon Spencer, the man who has had the greatest influence on Angie and I to think positively and live the active life.

Looking for a new challenge, he ran his first marathon at age 55 and has been addicted to running ever since.

This interview was recorded while we were on vacation in Washington State.

Yes, even on vacation we still work hard for the MTA community!

Well actually . . . I don’t know if you can call it work. Trevor’s folks have a cabin with a gorgeous view overlooking the Puget Sound.

Also mentioned in this episode . . .

Rhody Run, Port Townsend, Washington.

Trevor, Sheldon, and I ran this 12K together and had a great time.

The weather was awesome and the course very scenic.

This was Trevor’s first race . . . and he did amazingly well running under a ten minute mile!

I think he is addicted to running like I am.

Miles4kids.org founded by Christina and Jerry Romero
who use their running to help raise awareness and donations for child abuse prevention.

In this episode’s quick tip, I talk about what to look for in a good marathon or half marathon training plan.

Good luck to all of you running races this summer!

Listener Questions Answered

Angie — Mon, 17 May 2010 19:46:30 +0000

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In this episode, I tackle questions sent in by our listening audience.

Topics discussed include:
Does running damage your joints? Is it safe to run in hot weather? What about running on the treadmill? What are some considerations for heavier runners? What should you eat before running? And some thoughts on setting and achieving fitness goals.

Check out the rest of this post to read the quick answers to these topics.

Do long distance runs damage your joints?
According to the Journal of the American Osteopathic Association (2006) 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.

Is it safe to run in hot weather?
Some of us have to run in hot humid conditions (hello Missouri). Here are some safety tips:

Check the heat index for the humidity level

Run in the early mornings

Stay hydrated but not with caffeine or alcohol

Wear loose fitting, synthetic, light colored fabrics

Wear sunscreen with a SPF 30 or higher

Don’t increase the intensity of your work out

Know the signs of heat related problems. I talk about the signs in detail on the podcast

What about running on the treadmill?
The treadmill is a great resource for a runner but here is one general rule: Don’t do more than 50% of your mileage on a treadmill. Your body needs to get adapted to running on the road because the differences in impact and running form. Doing your long runs on the road will better prepare you for race day.

What are some considerations for heavier runners?
You’re considered a heavier runner if you’re a man who weighs more than 185lbs or woman who weighs more than 150lbs. But don’t let this discourage you. A lot of us who run marathons don’t look like the stereotypical runner. Check out this funny article about being a large runner by Jennifer Graham
Here are some tips for heavier runners

Go to a specialty running store to get your foot and gait evaluated

You may have to replace your shoes every 300-400 miles

Alternate your running days with low impact cross training

Build up slow and steady with a run/walk program

Learn and practice good running form

Listen to your body and slow down if you are experiencing unusual pain or discomfort

What to eat before running
This will depend on your digestive system but here are some general guidelines:

You should not be stuffed or starved before a run

Don’t eat anything one hour before your run

If you are running over 90 minutes you need to bring a sports drink and energy bar or gel

Pre-run foods should be high in carbohydrates and low in fat, fiber, and protein (peanut butter, bagel, banana, energy bar = YES) (bacon and eggs, pizza, salad = NO).

Practice with what works for your digestive system so you will not have to try anything new on race day

Episode Eleven Quick Tip:
May is National Runner’s Month. Now is the time for setting some fitness goals.

So what do you think? Leave a reply in the comment box below.

Setting and Achieving Your Goals

Angie — Fri, 14 May 2010 03:55:58 +0000

Last summer I hit a slump.

My exercise routine was dull and my life seemed busy and monotinous.

After taking a trip to visit family, my sister and I decided to set some goals, set a time frame for achieving those goals, and keep each other accountable.

Some of our goals were to run a marathon in the Fall, read more inspiring books, and grow spiritually. About once a week we checked in with each other to report our progress.

With my sister to keep me accountable, I suddenly had more motivation and enthusiasm for reaching my goals.

May is National Runner’s Month.

Now is a great time to set some running goals for the summer months. Have you been dreaming of running a 5k? How about a half marathon? Or maybe it is time to start training for a full marathon?

Let’s look at some ways to achieve your goals.

Ok, here are a few simple tips that make a big difference:

Write it down- clarify your desires on paper. Be specific and set a time frame. Which goal do you think will get accomplished sooner? – Run a marathon, or run the Chicago Marathon in Oct. 2010?
Put your goals in writing and post them in a place where you can see them every day.

Keep momentum- work toward your goal every day. It doesn’t have to be something huge, just keep going in the right direction.

Have an accountability partner. Knowing you have someone to prod and encourage you will help keep you going. We all need supportive people in our lives. Ask a friend or family member to ask about your progress.

Share your goals. Research shows that when you share your goals, you are more likely to achieve them.

With the right mindset you can see your goals become a reality. Now it’s time to share your fitness and lifestyle goals for this summer.

Leave a reply in the comment box below.

Go ahead, this might be the first step to making your goals a reality!

Mental Strategies for Conquering the Long Run

Angie — Sun, 09 May 2010 03:43:24 +0000

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Your body will not be prepared to go the distance unless it has the full support and encouragement of your mind and will.

Having an arsenal of mental tools is vital because the race is at least 50% physical and 50% mental.

Training the mind is vitally important and can be attained through visualizing success, affirmations, and blocking the negative.

Here are some keys to unlock your mental motivation for getting through the long runs.

I love this quote by John Hanc, “Finishing a marathon isn’t just an athletic achievement. It’s a state of mind that says anything is possible.”
Are you ready to get into the right state of mind for conquering the long run?

First, tap into your payoff factor (the reason you are running).  Remember you are changing your life, shaping your body, achieving your dreams, and inspiring your family and friends.

Build your base and schedule your race! Put it on the calendar and tell everybody about it. This will motivate you to actually do it..

Stop all that negative self talk. Believe in yourself. You Da’ Man!

Find a mantra or short phrase that helps you stay focused and centered. “I am fast, I am light, I am strong!”

Coach yourself through bouts of discomfort. Your body will do what your mind tells it to do.

Find a running partner to help boost your motivation.

Break the course into smaller segments and only focus on one at a time. Just get through the next mile . . . and then do it again.

Listen to our podcast while you run or something else that occupies the mind.

Think creatively while you run. Plan your vacation, dream up a novel, or think about what you would do with a million dollars.

Imagine the finish line. Envision yourself as smooth, graceful, strong, and relaxed. See the spectators cheering you on and your family and friends proudly watching you run.  Feel the medal being placed around your neck.

As you develop mental discipline during these long runs you’ll come to look forward to these opportunities to get in your head and think.

Some of my best ideas and plans have come when I’m out running, free from the distraction of the phone, computer, and other people.

Now I would like to hear one of your strategies for getting through a long run.

Leave a reply in the comment box below

Don’t forget to send in your question for the Q and A episode. I want to hear about your top fear or frustration with your training. Click here to submit your question.

Conquering the Long Run

Angie — Sun, 02 May 2010 03:12:55 +0000

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In this episode I give you the secrets of conquering the long run, Trevor finds himself getting addicted to running, and in the quick tip segment – the most important thing a serious runner must wear.

The long run is undoubtedly the most important aspect of training for a marathon.

There is no way around it, in order to run 26.2 miles, you will have to build up your ability to run long.

We asked our facebook fans to send in the biggest challenge (physically or mentally) they face in running long . . . keep reading to see the questions and answers.

Q and A with Angie

Q: How do you find the time for a long run?

A: I always schedule my run in advance and do it first thing in the morning. I make sure Trevor is going to be home to watch the kids.

Q: How do you balance running with family issues?

A: Running will add quality and quantity to your life. Being healthy and fit will make you a more positive and productive person and set a good example for those around you.

Q: What do you eat and drink during the long run?

A: I hydrate before and after a run. If I am running over 1 hour I use a sports drink. Make sure to eat a light easily digestible carbohydrate meal at least one hour before running.

Q: What about Pacing for Endurance?

A: Start out at a slow and comfortable pace. Take walk breaks as needed. If you feel good toward the end, increase your pace and finish strong.

Q: Motivation?

The next podcast is all about mental strategies for conquering the long run. I recommend having a race or goal to work towards and be obsessed with that goal.

Q: What about stomach issues?

A: Don’t eat a large meal before running, especially one that contains protein. Eat a light easily digestible carb meal at least one hour before running. Experiment with sports drinks and gels that settle well in your system.

Q: What about staying injury free?

A: Take one day each week for rest and include focused cross-training in your schedule. Make sure you stretch after every run and build strong core muscles. Stop or slow down at the first sign of injury. Check out our podcast on injury prevention

Also mentioned in this episode: Road ID

www.RoadID.com" target="_self">RoadID speaks for you when you can’t speak for yourself. For a very reasonable cost you can get a personalized wrist, ankle, or shoe ID. They also offer an interactive feature so that emergency personnel can access your medical record through the phone or online.

How to Find Your Running Pace

Angie — Thu, 29 Apr 2010 03:01:29 +0000

This short post is in response to a question sent in by a fan of the MTA Facebook Page

Your perfect running pace is that zone where you feel like you could run forever. You need to be able to find this zone quickly if you want to run a marathon or half marathon.

Here are some tips for finding that perfect pace.

Warm up by jogging for 1 mile.

Then run 1 mile (1600 meters) around a track, time yourself, and pay attention to:

Your Breathing: you should be comfortably exchanging air; no huffing, puffing, or gasping

Your Running Form: use correct form; keep head up and eyes looking straight ahead, arms comfortably swinging by sides, legs in rhythm and not overstriding

Your Perceived Level of Difficulty (1-10): 10 hardest and 1 no effort; you should be at a 7 and able to talk in short sentences

Your Heart Rate: 70-75% maximum heart rate (HR); find max HR by taking your age minus 220

The time it takes you to complete a mile considering these factors is your average running pace.

As you build your base and become a fitter runner, your pace will increase over time. Another way to increase your pace is to include speed work or tempo runs into your marathon training. With time and effort you can become a faster runner with increased endurance.

So zero in on your running pace and get in the zone.

P.S. Thanks to everyone who has sent in a question. I love to know what’s on your mind.

Preventing Running Injuries

Angie — Fri, 23 Apr 2010 04:25:30 +0000

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In this episode Angie deals with how to prevent running injuries so you can remain a healthy and happy long distance runner.

If you run enough, at some point you will deal with injury. Hopefully you will catch and deal with it early.

Better yet, now you can be informed on how to effectively prevent running injuries before they happen.

This is the stuff I wish somebody had told me before I started training for my first marathon!

To get Angie’s free report on preventing injuries click here.

Ok, I hope you grabbed our free report on preventing running injuries before they happen.

Here is the download link once agian. . . Get the free report now

In this episode of the podcast Trevor and I also talked about the Jackson Tennessee Half Marathon.

This was a low key event but still alot of fun.

As many of your know I am in my first trimester of pregnancy so I did not intend to push myself very hard. However, I still managed to set a new PR finishing at 1hr and 54min.

I’m glad our family is growing but I sure will miss marathoning this fall!

Also mentioned in this episode is our Reverse Osmosis Water System.

The system sits nicely under our kitchen sink and we only have to change the filters once a year.

Here is Trevor holding the old and new stage one filter side by side.

Actually, the system has a series of four filters the water passes through.

It comes out tasting smooth and pure . . .

Now I wouldn’t want to live without it.

I don’t know what this crud is but I’m glad we’re not drinking it!

Get A Top Drinking Water Filter System Here!

The above link is an affiliate link.

So what do you think? Pretty gross ehh?

What You Need to Know About Cross-Training

Angie — Fri, 16 Apr 2010 03:11:24 +0000

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Effective cross-training can make you a healthier and better balanced runner.

Everybody knows training for a marathon requires lots of running. But, other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy.

When I trained for my first marathon I ran at least 5 days per week and did little cross training.  Throughout my training program I struggled with shin splints and knee pain. It was frustrating to deal with these injuries.

While training for my second marathon I was taking a power yoga class twice a week. I also incorporated weight training and some cycling.

My marathon training program only required 3 days of running per week and emphasized cross-training. Here is a sample week from my training:

My Sample Week

Sunday – rest day

Monday – run 5 easy miles + stretching and core workout

Tuesday – power yoga 1 hour

Wednesday – run 6 mile intervals + stretching and lower body weight training

Thursday – power yoga for 1 hour

Friday – 1 hour of cycling + upper body weight training

Saturday – 12 mile long run + stretching

I was able to finish this second marathon without injury and discomfort and felt like I was stronger and in better shape overall. Now I highly recommend a schedule of stretching and cross training to anyone training for a marathon.

Benefits of Cross-Training

Balancing muscle groups

Increasing cardiovascular fitness

Improving strength and power

Decreasing your chances of injury

Giving injuries time to heal

Busting boredom

Cross-Training Activities

Swimming – good for the upper body and general conditioning

Water jogging - perfect for avoiding hot weather and for the injured runner

Rowing- best for upper body and abdominals

Weight training (uses a weight for resistance) – great for building strength

Strength training (uses body weight for resistance) - balances muscle groups

Yoga – involves strength training and builds flexibility, balance, and stretching

Cross country skiing – total body workout that is cardiovascular and non-impact

Cycling/Spinning – focuses on lower body and increases cardiovascular fitness

Elliptical trainer – mimics the running motion in a non-impact way

Walking – uses running muscles with lower impact

Group sports- great for decreasing boredom and getting a cardio workout

Rules for Effective Cross-Training

Cross-training should not be a substitute for a scheduled run unless you are injured

Don’t let your cross-training wear you out and decrease the quality of your running

Have a plan. Don’t go to the gym and just meander around

Add cross-training gradually if you are not accustomed to the activity

Use appropriate cross-training activities that will benefit your running (not golf or bowling).  It should have a similar duration and intensity to your running

Don’t put more stress on injured areas

Know when to stop

Enjoy the benefits

If you are training for a race it is important to refrain from high-impact, jarring sports such as tennis, racquetball, basketball, soccer, volleyball, skiing, and aerobic dance as these may increase your risk of injury. Injured runners should use cross training as allowed by their doctor.

I highly recommend effective cross-training, focusing on stretching after every run, core training at least two times per week, and weight training two times per week. It can greatly improve your running performance.

Take Action

Begin cross-training regularly every week

Leave a comment. Tell us what type of cross-training exercise you love

My Running Story

Angie — Tue, 06 Apr 2010 21:00:33 +0000

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This is the story about how a regular everyday mom found the discipline and determination to complete a marathon. In the quick tip segment, I talk about how to prevent and deal with shin splints.

I never thought of myself as an athlete.

I didn’t play team sports and was more comfortable with my nose in a book. How did I go from an introverted teenager to a confident marathoner?

This is my journey. . .

I started running sporadically in high school mostly because I wanted to lose weight (like most girls).  One summer between semesters I had the goal of running 10 miles. Several mornings a week I walked down to the high school track to build up my miles. I remember the 40 laps it took to run 10 miles. So much monotony and yet so much triumph.

The glow of those 10 miles carried me through several years of running but I never worked back up to that level for many years. Soon I had graduated nursing school, started working full time, got married, had two kids, and moved across the country.

All those years I exercised regularly but had never taken my running to the next level. Now I was in a new state and didn’t know many people. It felt like I needed something to give myself a purpose.

On a whim I ran a local 5K and although it was painful I enjoyed the competition. I started training for another 5K and suddenly set my sight on something bigger. I had been subscribing to Runner’s World for a couple months and found the stories about normal people who conquered great distances very inspiring. I knew I had to run a marathon.

I didn’t know any other runners, especially anyone who’d completed a marathon. Despite the lack of group support I went online and read everything I could about training for a marathon. I researched races and settled on the Country Music Marathon in Nashville, TN in April 2008. My husband was supportive, but because of our limited budget my Mom “sponsored” me for the race.

I printed off a training program from the internet and started training seriously in December. Looking back it was rough to run outside through the winter. I didn’t have a gym membership or access to a treadmill.  I ran 5-6 days a week in wind, rain, snow, and ice. It was rough some mornings, but also exhilarating. I was just an ordinary wife and mother, but I was making my dream come true.

Then I began to be plagued by injuries. Lower back spasms left me so sore I could not get in and out of the car without help. Thankfully we found an affordable chiropractor who got me all fixed up.  I also struggled through shin splints and sharp nagging knee pain. But I knew that I would finish that race even if I had to limp the whole way.

When race day finally arrived it was drizzly and overcast but I didn’t care.  The energy around me was palpable. Looking in front of me was a sea of runners, looking behind me stretched runners as far as the eye could see. We were all there for a united purpose. We had each worked so hard to get there.

The gun went off and we started shuffling along. It was a couple miles before I was able to find my stride in the midst of so many runners. I was used to running alone and being surrounded by other people made the miles slip away.

At mile 13 the half-marathoners veered off and I found myself thinking that I still had half way to go. At mile 20 I was in virgin territory and the heat and humidity was beginning to wear me down. But I never seriously considered stopping and walking.  Then suddenly there was the finish line and I surged to finish strong. My finishing time was 4:10:15.

No matter how many races I run in my lifetime, I don’t think I’ll forget that first marathon. Conquering that distance definitely changed my life. I have learned how to train smarter since that time and minimize soreness and injury.  I also found that the most important ingredient to finishing a marathon is confidence.

The most recent marathon I ran I set a personal goal of finishing in less than four hours. I trained smarter, visualized success, and finished in 3:59:03.

Thanks for reading my story. . .

Now I would love to hear yours.

How to Perfect Your Running Form

Angie — Tue, 30 Mar 2010 18:02:59 +0000

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Bad running form can put undesirable stress on the joints and muscles and cause soreness and frustration.

In this episode of the Marathon Training Academy podcast Angie deals with how to perfect your running form so that you can run comfortably and safely. In the quick tip segment, she spills the beans about one of the great websites she uses to research topics for the show.

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.

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

By “running form” I mean the position of your body as you run. Here are some tips to help you perfect your form.

Head – Good running posture starts with your head. Let your gaze guide you as you look ahead and scan the horizen. Imagine that you’re a marionette puppet and a string is coming out of the top of your head pulling it up.

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 or your shoulders creaping toward your ears, let your arms hang loosely at your sides and shake out the tension.

Arms and Hands - Your hands control the tension in your upper body, so 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 should swing forward and back. Don’t drive your arms forward as you run, drive them backward.

Torso - Keep your back straight and upright to increase lung capacity and maintain a slight forward lean (should start from your ankles). Your upper body should be in balance with your legs and hips.

Hips – Your hips are your center of gravity. Point your hips straight ahead and if your torso is correctly aligned then your hips will follow suit.

Legs – Distance running requires a slight knee lift, a short stride, and quick leg turnover. This will create fluidity and avoid wasting energy. Your feet should land directly under hips with 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. Overstriding decreases speed and efficiency and puts stress on your knees, hips, and back.

Ankles and Feet -  Your foot should hit the ground lightly (not slap or pound the ground) between heel and midfoot toward the outside of your foot and roll quickly forward as you push off with your big toe. 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. Beware of “overpronation” when your 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 or stride problems.

Take Action: Now it’s time to evaluate your form. Head over to about.com and watch this short video on proper running form.

Also, post a comment below and tell us what you think about this episode. Happy Running!

How to Find the Right Mental Motivation to Run Your First Marathon

Angie — Tue, 23 Mar 2010 19:00:59 +0000

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Are you training for the right reasons? A study by Jacob M. Havenar PhD reveals the right and wrong reasons for wanting to run a marathon.

According to the study, 106 people embarked on a 20 week marathon training program for the first time.  When it was over, 31 completed the training and finished their first marathon successfully.  But 75 people dropped out before week 10 of the program.

The difference between the finishers and the quitters was their differing mental motivational factors

Here are the right motivational factors for running a marathon:

The particiapants of the study gave the following reasons for wanting to run a marathon:

To live a health lifestyle

To lose weight

To achieve a personal goal

Because they enjoy competition

To get personal recognition

Because their friends were doing it (affiliation)

To help with psychological coping

To find new meaning in life

To improve self esteem

Two of these factors were found to be not good enough to carry the participant through his/her training.

Of those who didn’t successfully complete the training it was found that their motivation was often a desire for weight loss and personal recognition. The intensity of completing a marathon requires greater motivation than losing weight and having a certain status.

Healthy lifestyle: Those people who are oriented toward healthy active living and intense physical challenges can take on a marathon as part of their overall lifestyle design. The commitment required to train for a marathon will require you to focus on healthy lifestyle choices like: eating a healthy diet, lots of exercise, getting enough sleep, drinking water, quitting smoking, and reducing alcohol consumption.

Goal achievement: setting your mind to achieving goals is a very powerful motivational factor.  John Hanc said, “I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind; a state of mind that says anything is possible.” You have to believe that you can achieve your goals.

Competition: To cross the finish line in a marathon is going to require finding your inner competitor. You are certainly not running to merely beat other runners, you are running against yourself. You have to push past the limits you’ve set for yourself in the past and reach to achieve new accomplishments. Arthur Blank said, “I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength and realize you’re capable of so much more than you thought.”

Affiliation: I have met some wonderful people while pursuing my running goals. It is important to have like-minded fitness friends who are going to encourage and challenge you. We often become like the people we spend time around. If we surround ourselves with positive, healthy people we are more likely to achieve that too. “Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners too.” Richard O’Brien.

Psychological coping: each person struggles to some extent with self-doubt and depression. Running and training for a marathon is a powerful tool to elevating your mood, giving you a chance to think, and blow off stress. Part of preparing your mind for the work of running a marathon involves visualizing success, affirming yourself with positive thoughts, and blocking the negative by focusing on positive statements. Many runners can attest to a mental clarity that they get during a run which often lasts for hours.

Life meaning: each person comes to a point where they question the meaning of their life. Some people feel stuck in a job, a relationship, or in unhealthy lifestyle patterns. Taking on a new challenge can be a great way to break out of old, destructive patterns and figure out if they are where they want to be in life. I truly believe that running a marathon will change your life. Of course it’s not just the act of participating in the race that will do the changing. The process of training, pushing yourself, breaking down barriers and finding a person you didn’t know existed within is what does the changing. “If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” Priscilla Welch.

Self-Esteem: completing a marathon will do wonders for your self-esteem. Suddenly you will believe that anything is possible. You will look back over the difficult process of training and know that you are a winner. Running great Steve Prefontaine said, “You have to wonder at times what you’re doing out there. Over the years I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.” You will be inspired to take on new challenges and set higher goals for yourself. You will realize that you are capable of overcoming any challenge that life throws your way.

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.

Never doubt that you can finish a marathon. In the process you will discover things about yourself and change your life for the better. Everyone who crosses the finish line is a winner and the accomplishment will carry you through other challenges in life.

What do you think? Tell us which of these factors best describes your reason for running and exercise.

To Run or Not to Run: Dealing with Illness

Angie — Sat, 20 Mar 2010 02:07:40 +0000

Lately I’ve been sick. The cold started in my head, moved to my sinuses, down to my throat, and lodged in my chest.  I hate being  sick and as a nurse I’m probably one of the worst patients to deal with.

For a couple of weeks I continued my running and cross training schedule thinking I could just push past this. On Saturday I was scheduled to run 10 miles and decided to only do 7 miles.

I know, I wimped out.

Two days later I was going to run 7 miles and instead went back to bed for an extra hour of sleep. My “push through it” approach wasn’t working and I needed to give myself an easy week and a chance to heal.   Looking back, it was the right decision.

So, how do you know when you should you just “push through” the discomfort and stay with your schedule verses going back to bed for that extra sleep?

As I researched this topic I came across a good general rule. . .

So here is the general rule for running with an illness like a cold or the flu.

If your illness is above your throat and not accompanied by a fever then it is okay to run. If the illness is at chest level or stomach level, or is accompanied by a fever then you should not run. Obviously, you know your body the best and can make the best decision using COMMON SENSE. Here are some questions to ask yourself:

Did you stay home from work or school today? If yes, you are too sick to run. If no, then you are probably good to go.

Do you have a fever? Yes= don’t run, your body doesn’t need the added stress.

Are you having trouble breathing? Yes= don’t run, you could worsen your chest congestion.

Are you nauseated or having gastrointestinal problems (cramping, diarrhea)? Yes= don’t run, the movement could make it worse.

Are you dizzy or light headed? Yes= don’t run, you don’t want to pass out during your session.

Do you honestly believe you should NOT run? Remember, you are the best judge of your physical condition. Maybe you should walk instead or go back to bed.

Has your doctor advised you not to run? If yes, follow their advice.

The average adult has 2-3 upper respiratory infections every year. Some factors that impair immune function include older age, cigarette smoking, stress, poor nutrition, fatigue, and lack of sleep. However, consistant moderate exercise has been found to boost immunity. Exercise circulates immune cells throughout the body more quickly to kill invading viruses and bacteria.

Tips to prevent illness:

Eat a well-balanced diet

Avoid rapid weight loss through fasting or low calorie diets

Sleep 7-8 hours every night

Avoid over-training and chronic fatigue

Wash hands frequently

Keep your hands away from your eyes, nose, and mouth

Get a yearly flu shot

Drink plenty of water (at least 8 glasses per day)

Exercise consistently

Avoid alcohol and smoking

Listen to your body

How did my week of easy exercise work? I can definitely say that I feel better and have resumed a light running schedule. My cough is nearly gone and my energy level has improved. As much as I hate getting off my schedule, sometimes it pays to give your body a break.

The Mystique of the Marathon

Angie — Tue, 16 Mar 2010 04:26:12 +0000

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It seems like every time you hear the news lately there is a report of a celebrity running a marathon.

In 2009, 500,000 people ran a marathon, almost half of those were first timers. Some famous people who have completed marathons include Lance Armstrong, (2:59:36) Will Ferrell (3:56:12), Katie Holmes (5:29:58), Oprah Winfrey (4:29:20), P. Diddy (4:14:54), Al Gore (4:58:25), Sarah Palin (3:59:36), and George W. Bush (3:44:52).

Somehow the marathon has become the new way to challenge yourself personally and change your life.   Whether you blend in with the crowd or are on the cover of magazines the marathon is an amazing achievement.

Here is a A Little History for You:

According to history, the marathon has been around for 2,500 years. The Greek runner Pheidippidies ran from Marathon, Greece to Athens, Greece to tell the Athenians of the Greek victory over the Persion army. He announced, “we won the battle,” and then fell over dead.

From this auscpicious start, an Olympic event was made to honor that warrior. The first modern Olympic marathon race was in 1896 but the official distance of 42,195 meters or 26 miles 385 yards wasn’t standardized until 1921. In 1896 the event was won by Greek runner Spiros Louis, a water carrier, in 2:58:50. The Olympics didn’t start a women’s marathon until 1984 and the first event was won by Joan Benoit with a time of 2:24:52.

The Mystique

An article in Running Times talks about how the marathon appeals to every aspect of our being.

First, the physical challenge is of that magnitude that we realize it won’t be easy. In fact, we may be getting over our heads and success is not guaranteed.

Secondly, the marathon is an intellectual puzzle where we have to break out of our routine and form new ones. The training presents a mental puzzle which must be thoroughly planned out.

The emotional inspiration of the marathon is that we realize it can inspire and transform us, it can break us out of our mundane routine. Sometimes in life we have had to give up our dreams. Running a marathon is a way of grabbing onto our dreams and making positive things happen for us.

There is also a spiritual test involved where our human will is challenged. We are required to strive, sacrifice, and suffer to prove ourselves and fulfill our dreams.

If you would like more information on marathon training download The 7 Pillars of Successful Marathon Training found in the top of the sidebar menu. Also feel free to ask Angie a question or leave a comment on this blog. Thanks!

Safety Tips for Runners

Angie — Tue, 09 Mar 2010 01:33:31 +0000

A couple of years ago I was on a morning run in a residential neighborhood. It was a fairly quiet street and I wasn’t concerned with the lack of a sidewalk or shoulder. A car approached and I didn’t become concerned until I realized that it was headed straight for me.

The distracted driver was applying makeup in her rear view mirror and I was forced to jump off the road into the ditch. My heart was racing after that and I hope the driver learns to use her bathroom mirror in the future for any makeup application

Unfortunately, there are a lot of idiots out there on the road and runners need to learn how to avoid potential problems and protect themselves.

Runner’s World Magazine found that in 2009 there were more than 20 runners who were killed by cars or trucks. There is the additional risk of danger from the unsavory human element of society. It is always important to be alert and aware of potential problems. Here are some safety tips to follow.

Run with a partner

Tell someone where you’re going and when you’ll be back

Wear ID (roadid.com) or put your driver’s license in your pocket

Avoid running in deserted areas or in unsafe parts of town

Vary your route and routine

Stay alert- the more aware you are the less vulnerable you’ll be

Don’t wear earphones- if you have to listen to music keep the volume down and don’t put both earbuds in

Take notice of your environment and the people around you

Follow your intuition- if your gut is telling you something is wrong, it probably is

Run clear of parked cars, bushes, and dark areas

Run against traffic (left side of road)

Be prepared to move over for traffic

Try to make eye contact with the driver

Don’t assume cars can see you, they could be texting, picking something up, putting makeup on, or any number of distracting things

If the same car drives past you more than once, get the license plate number and car description, make it obvious that you see the car, but keep your distance

If you are confronted: run toward a more populated area (generally there is safety in numbers), ignore verbal insults and harrassement, and keep moving

Do not stop to approach a car to give directions- try pointing or shrugging your shoulders, keep moving

Do not panic

Night or Low-light safety

Run against traffic

Be visible- wear white, yellow, orange or other light colors

Wear a reflective vest or headlamp

Carry ID

Vary your routes and times- predictability can make you an easy target

Run with someone else

Carry your cell phone

Watch out for bikes and other runners

Don’t wear music or anything that will decrease your attention from your environment

Follow your instincts, an alert runner is a safe runner

For tips on dealing with aggressive dogs see the article “Dog Safety”.

If you follow these safety tips for runners, you should be on your way to a safe and enjoyable exercise experience. Happy running.

From Couch Potato to Runner

Angie — Wed, 03 Mar 2010 04:34:48 +0000

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Are you ready to get off the couch and get your body moving?  Some of us have forgotten what it’s like to move the body. As kids, running came naturally. Somehow when we became adults we lost that natural motion. It’s time for you to tap into that forgotten child and learn to love your body in motion.

Get Your Mind in Gear! At first running can be uncomfortable. Your lungs will gasp for air, your heart will pound, and your muscles will complain. That’s okay, you are not going to die. Say that out loud when this happens, “I am not going to die.” You just have to retrain your body to move and your mind is going to play a huge role in this. Your body is going to try and give up too easily and your mind will need to override the untrue statements. You may think, “I can’t do this” or “maybe I should just walk.” Your mind is going to have to be the “bad guy” for a while and tell your self to “SHUT UP and KEEP GOING.” Obviously I’m not talking about going out and running 5 miles if you are new to running. You will need to build up to that distance. At first you may only be able to run for one minute. Granted, this minute of running may seem like an eternity. That’s okay, you have to start somewhere. You are slowly building toward your goal of becoming a distance runner.

As you are building up your running base it helps to have some type of fitness friend or accountability partner. This may be a family member, friend, someone you meet at the gym, or someone with similar goals online. Sharing your challenges and successes and having someone else encourage you will push you farther than you could push yourself. Becoming a runner will change your life, so don’t let anything stop you.

All these years later, the first three miles of a run are still the hardest for me. This is when my body complains and my mind asks, “why are you doing this to yourself?” When I push past those first three miles I loosen up, my confidence returns, and the runner’s high kicks in. Suddenly I feel powerful, like I could take on the world. Don’t be afraid to push yourself. We all have bad days and things in life can get in the way of your running. But don’t let those things stop you. Shrug off the setback and keep pushing forward. Think about why you started in the first place and how far you’ve come.   Becoming a runner will change your life, so don’t let anything stop you.

Basic Equipment Before you Start

Running doesn’t have to be an expensive sport. Yes, there are tons of cool and pricey gadgets out there. Just keep it simple at first. You will want to purchase a good pair of running shoes. This is not the time to get all fancy and buy the most expensive pair you can find. If you’ve never done so, go to a specialty running store and have your feet and gait evaluated by a professional. A pair of good fitting running shoes is going to prevent some of the possible injuries that come from the wrong shoes and greatly increase the comfort of your running.

Now let’s talk about socks. You are not going to want to throw on a pair of cotton socks and hit the road. First, cotton doesn’t breathe very well and will cause heat to build up inside your socks. This heat combined with friction can leave you with some nasty blisters and have you hobbling around for days. There are many types of technical fabrics used to make good running socks. Look for an acrylic, polyester, bamboo, or wool blend. There is a huge variety of great inexpensive socks out there, so find some that you like.

A third important item is a watch that has stop-watch capabilities. I found mine at a dollar store three years ago and it’s still going strong. You can get fancy and get one with a heart rate monitor, GPS, and all the bells and whistles for $100 and up, but only if you have money to burn.

Lets talk about running clothes. I would definitely recommend slowly investing in a wardrobe of running clothes made of technical fabrics (polyester, spandex, wool blends). This may not be vital as you build the first few miles. But, if you sweat at all you are going to be unpleasantly weighed down by cotton. Cotton may work fine for a 3 mile run, but if you plan on going long cotton is not your friend.

At the St. Jude’s Marathon in Memphis this poor guy was running in a cotton sweat suit. Granted it was December, but he was really sweating and it looked like he had wet his pants (and this was just at mile 10). I definitely don’t want this to be you. Budget friendly clothing options can be found online and at many of the large retailers (Target, Wal-Mart, Kohl’s).

Now Get Your Legs in Gear! Visit the “Beginner” tab above for a 20 week running schedule to help you building your running base.

Let’s talk a bit about running form. Having the correct running posture is going to save energy and prevent injuries. Focus on the following:

Keep your head up and eyes looking straight ahead.

Torso up and shoulders relaxed, arms bent comfortably by sides, hands should not cross the midline of your body.

Body should lean slightly forward from ankles to shoulders.

Your landing foot should be just under hips.

When you first begin running expect a little soreness and tenderness. This is usually only temporary and doesn’t lead to injury. Like I said earlier, even though you may feel like it, you are almost certainly not going to die. In fact, runners have a 50% less chance of heart attacks than non-exercisers. It is more dangerous to sit in front of your television. Your heart is a muscle and if you don’t exercise it you will have a weak and flabby heart. Your heart will be strengthened along with your skeletal muscles as you run. WARNING: if you experience unusual shortness of breath, arm or neck tightness especially on the left side, nausea, and a cold sweat call 911 immediately. These are signs of a heart attack. Thankfully this is very rare, but your non-exercising friends will be sure to point out all the cases of people who have died while running.

You will want to start your training out slowly. Each person gets in shape individually so don’t compare yourself to others. Remember your correct running form and be sure to follow basic running safety. Always run facing traffic (left side of the road) and make eye contact with drivers if possible. Wear reflective gear if you will be running in low light. Make sure you find a running schedule and route that works for you. You may want to begin by running three days per week at first. If you are new to running, first make sure you can walk continuously for 30 minutes.

Action Steps from Episode Two

Get your mind in gear.

Get proper running shoes and clothes.

Get your feet in gear. Download the 20 week running schedule from the “Beginner” page.

Why Run a Marathon?

Angie — Wed, 24 Feb 2010 20:07:30 +0000

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People decide to run marathons for many different reasons. Some people are looking for a new challenge in their life. Some people are inspired by others who have done a marathon, and think “I could do that too!” Some just want to be part of a community of long distance runners who have dare to master the 26.2 mark . The best reason to run a marathon is because IT WILL CHANGE YOUR LIFE!

I’ve had many people tell me, “I could never do that.” In a way they’re right. They never could run a marathon with that negative mindset. I personally believe that almost anyone can run a marathon if they want to bad enough. Your mind is the strongest muscle you have. Through determination and focus you can conquer anything. There are people who complete marathons in wheelchairs, those in their 80′s, those with a limb amputated using a prosthesis, those who have overcome cancer, accidents, heart attacks, and many other challenges.

Training for a marathon provides a big “payoff” to your overall life. You will experience positive changes physically, mentally, and emotionally.

Physical payoff: Trainging for a marathon has the potential to increase your life span and improve the quality of your life. You might notice weight loss, better posture, and increased strength to name a few. The lifestyle changes necessary for training include: (a) follow a proper diet (b) eliminate extra body fat (c) stop smoking and avoid heavy drinking (d) get adequate sleep and (e) exercise regularly. Researchers say that these changes will add years to your life.

Emotional payoff: People who run are happier because of the release of endorphins in their brains, also known as the runner’s high. This causes a feeling of well-being, lowers stress levels, increases self-esteem, and improves mood.

Mental/Spiritual payoff: Running long increases resiliance, builds confidence, and improves mental clarity. Running can become a passion, not just exercise. It can be a place where you find peace and solitude. In a marathon you don’t run to mearely beat others. Instead you run to achieve a personal victory. It’s hard to explain to non-runners why you would pay money to “abuse” your body. But anyone who has crossed the finish line understands. It’s part of the mystique of the marathon. Everyone who crosses the finish line is a winner.

Oprah finished a marathon a few years ago. She said that running a marathon is a metaphor for life. It has obstacles, moments when you feel like giving up, when you’re tired or overwhelmed. But you keep going. Finally you can see the finish line. She said it wasa proud and joyful moment- one of the best she’s ever had. Veteran marathoner Hal Higdon says, “Your life will never be the same, and regardless of what the future holds you can look back and say, I finished a marathon.”

Dog Safety

Angie — Fri, 12 Feb 2010 01:23:57 +0000

It was a beautiful fall day and I was about a mile into my run through the neighborhood. I was getting closer to a house that had a dog that had been threatening in the past (running up to the edge of his property and barking menacingly). I crossed the road to avoid a confrontation even as my heart rate sped up. Indstead of stopping at the edge of his property like usual, the dog kept running toward me barking and growling. I slowed to a walk and didn’t look at him, but it was to no avail. The dog bit the back of my thigh ripping a hole in my running pants. Fortunately, he didn’t attack further so I got out of there as quickly as possible. When I got home I called animal control. After describing what happened the officer went to the house and impounded the dog to make sure it was rabies free. The outcome was fine and I wasn’t seriously injured, but that incident has made me hyper-aware of dog safety. Here are some helpful tips I’ve found:

Dogs are territorial so do not approach them even if they seem friendly, get away from their territory

Their prey instinct is triggered by fast movement- slow to a walk, cross to the other side of the street, don’t turn around and look back

Don’t stare a dog in the eyes, this can be seen as a challenge and can cause more agression

If a dog approaches- stop and stand still, don’t yell or make sudden movement, in a firm, calm voice say, “NO,” “Go home,” or “Good dog.”

If a dog tries to jump on you, turn to the side and push it off with your forearm

If you have problems with a paticular dog, change your route

If the dog gets aggressive try to put an object between you and the dog like a tree, telephone pole, or car

Carry pepper spray if local laws allow it and use it if the dog rushes at you barking and growling

Remember, you cannot outrun a dog even if you’re really fast

If you are attacked, curl in a ball and protect your head, face, and neck

File a report with your local animal control if you are bitten or attacked

Mental Motivation

Angie — Wed, 10 Feb 2010 01:13:20 +0000

Why do you want to run a marathon? Why do you want to take this challenge on now? What is the payoff factor for you? Each person is on an individual journey and something has brought you to the place where you want to run a marathon and change your life. Now it is time to use your most powerful muscle to propel you forward. YOUR MIND

The whole purpose of the Marathon Training Academy is to empower you to run a marathon and change your life. Think back to when you first started running… what were those first months like?  They were tough. Sometimes you wondered why you even pushed yourself to run at all. But, you kept going because you found a payoff. You probably started noticing positive physical changes like weight loss, better posture, and more energy. You also noticed more confidence and better self-esteem from pushing yourself to do the hard thing.

Your marathon training is going to be similar to when you started running. There are going to be tough times, times when you wondered what possessed you to do this. But when you tap into your mental motivation, it is going to get you through the hard times. I’m not trying to discourage you from starting the program. Not at all! This is going to be life changing. But like any life changing event, there are going to be moments of discomfort. You are going to have to reach inside yourself for the strength to keep going. Your mind and will are the strongest muscles you have. They are going to be exercised and pushed just like your physical muscles are.

There will always be an excuse not to run. But, the payoff of running will only come to those who keep going. You will have bad days when life kicks you in the teeth. Get back up and get with the program. Don’t waste the mental energy beating yourself up. Think about why you started and how far you’ve come. When your body begs you to stop, your mind can keep you going forward. Some helpful hints to keep motivated include:

1) Keep a written record or your training and keep it where you can see it.
2) Find a fitness friend- at the gym, online, family, ect.
3) Read inspirational stories about people who overcome challenges.

Even elite runners have hard patches in their training. They say that after they’ve built up their base mileage, it comes down to pushing themselves through excruciating bouts of discomfort. You too will have to reach inside and find that inner toughness. Research has shown that our pain threshold is not a concrete level. The mind to some extent can control how you perceive discomfort. I’m obviously not suggesting that you ignore sharp or nagging pain which could indicate an injury. Even though I’ve been running for years, my mind and body still try to play tricks on me. The first 3 miles are so hard. I feel stiff, sluggish, and my mind asks, “Why are you doing this to yourself? Maybe you should just stop and walk.” I’m sure you have similar things go through your mind and this is the point to tell that negative inner voice to “SHUT UP.”

This is when you start listing your payoff and reminding yourself how awesome you are! And never doubt that you are a winner. Just by dedicating yourself to training for a marathon puts you in a very small minority of people who take on this challenge. Repeat after me, “I am strong, I am powerful, I am a marathoner!” When you cross that finish line and the medal is put around your neck, every second of hardship is going to be worth it. Your life will be changed forever. Billy Blanks (Tae-Bo guru) said, “Where you are today is where your mind put you, where you’ll be tomorrow is where your mind put you.” So, think about what is going to be your motivation, your payoff, and let’s get going!

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