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.

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.

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

Here is how I keep momentum…

Maintaining Momentum

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




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




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




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




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

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

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

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

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

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

Smart Pacing

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

The lesson here is . . .

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

Smart Mindset

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

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

Smart Fueling

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

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

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

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

And Finally . . .

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

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

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

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

Quick Tip: Pace calculator at Runner’s World

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

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

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

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

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

The Skinny Fat Look

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

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

The Fit Fat Look

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

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

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

Three Action Steps

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

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

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

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

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

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

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This Episode’s Quick Tip

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

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

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

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

Here is Barbara’s two cents on runners:

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

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

Here are the rules of running etiquette:

General Running Etiquette

How to beat the rude runner stereotype in your community

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

Race Etiquette

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

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

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

Quick Tip: How to Decrease Delayed Onset Muscle Soreness:

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

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

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

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

Common Obstacles in Marathon Training. . .

Lack of Time

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

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

Weight

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

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

Hills

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

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

Injury

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

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

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

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

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

Quick Tip

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

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

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

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

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

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

Head to Toe Running Form Evaluation:

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

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

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

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

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

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

Quick Tip:

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

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

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.

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.

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.”).

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

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.

I recently ran the Wineglass Marathon in Corning, NY. This race has been on my radar for a long time because I heard that the course is both beautiful and conducive to setting a PR (personal record).

Over the summer I trained harder and smarter than ever before and I’m glad to say my hard work paid off. I managed to finished in 3 hours and 44 minutes. This is my fastest time yet.

Here is some advice that is applicable whether you’ll be racing your first 5k or trying to PR in the marathon.

1. There will be challenges leading up to race day.  It’s very rare that everything will be sunshine and roses.  I dealt with some personal challenges leading up to the Wineglass Marathon.  Some of these difficulties included hip pain, an unwise toenail removal, and rain on race day.

2. Have a race day plan.  Make sure you’ve thought through your race strategy and tested your fueling plan.  Have a good idea of where the aid stations and port-a-pots will be.

• Gear: Wear well-tested, fitted clothes in rainy weather. Throw away gear is also a great idea in cooler weather.  It doesn’t have to be anything fancy.  I used an old sweat shirt and put mismatched socks on my hands for warmth.
• Fueling: While training for this marathon I’ve implemented a new fueling strategy that I talked about on the podcast “Don’t Make These Fueling Mistakes.”  One newer thing that I did was to not eat before the marathon.  It felt a little weird getting to the starting line with an empty stomach.  About 5 minutes before the start I had a Hammer gel and carried gels and Perpetuem solids with me.  I had great steady energy and was very happy with my fueling plan.
• Establish if you’ll take walk breaks during the race.  Plan these stops and make them intentional not random. Only walk for a predetermined amount of time because it can be very hard to start running again if you don’t have a plan.

3. Seize the Day even if you’re a reserved person.  Don’t look back and regret that you didn’t try your hardest. I’m not naturally an outgoing person, but I’m starting to learn to seize opportunities and put myself out there. I debated whether or not I should commit to the 3:45 pacing group.  Then I realized that I didn’t have anything to lose. I‘m so glad that I seized the day and made my goal.

4. Stay mentally strong.  I can’t overemphasize how important your mental strength is. Your body can go the distance if you keep your mind in the right place and visualize your success. Never give up no matter how tired your legs feel. Celebrate the miles behind you instead of dreading the miles ahead. In the final six, unleash your mantra. My personal mantra for this marathon was, “Go Big or Go Home!” I know it’s not very original but it worked.

 
Here are a Few Photos from the Race

Running great Dick Beardsley was signing books at the pre-race expo. Dick’s legendary race against Alberto Salazar in the 1982 Boston Marathon is chronicled in the book Duel in the Sun.

The Wineglass Marathon in Corning, NY, is known for being an easy race to set a personal record.  Corning is home to the Corning Museum of Glass – every finisher receives a wine glass and small bottle of Champagne.

My sister Autum (left) finished the Wineglass Marathon in 4:35.  This is a great finishing time in light of her spotty training this summer.  Sometimes your mind can carry you when your body can’t.

Quick tip: Pacing Groups Rock!

Find the pacers booth at the expo and figure out a realistic time goal for your marathon.  Look at the time it took you to do your 20 mile long run and you’ll be able to get an estimate of your finishing time.

1. Line up with the pacing group at the starting line.
2. Stick closely to the pace group.  Remember that they won’t be able to wait for you if you linger at aid stations or use the port-a-pots.
3. Talk to people in your group.  It will help pass the time, you’ll meet some great people, and it will give you encouragement in the rough patches.

[Reminder] Miles of Hope
Kelly is working very hard to fundraise and is organizing a 1 mile run or walk called Miles of Hope. The live and virtual event is to raise money to find a cure for Type 1 Diabetes and will be held on Oct. 22, 2011. You can visit the event web page for information on how to participate and donate:http://milesofhopetype1.blogspot.com/

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.

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.

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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

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.

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.

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:

Plantar fasciitis is kicking my butt and I HAVEN’T heard or read so much about this, and it seems much more painful than shin splints. Have you ever had to work through this? -Sent in by Tanja

Yes, I’ve dealt with PF before. In fact, if I’m not careful about prevention it can flare up pretty easily. The plantar fascia (tough fibrous connective tissue) connects the heel bone (calcaneus) to the base of the toes. Inflammation, irritation, and swelling of the tissue along the bottom of the foot is usually the most painful in the morning. The pain is usually located directly in front of the heel and often results in a hobbling motion when weight is placed on the heel. Extreme point tenderness at the origin of the plantar fascia from the heel can be noticed when pressing on that area.
Treatment:

1. Stretch calves before getting out of bed in the am (flex toes toward knees)
   - strengthen calves with toe raises.
2. No uphill running or speed work while pain is present.
3. Make sure you’re not running in shoes with too many miles on them. Consider orthotics if you can’t seem to get PF under control.
4. Ice and massage -I like to place my foot on an ice pack for 15 min, then roll a golf or tennis ball under my foot focusing on the tender areas.
5. For severe cases consider getting a foot splint to wear at night for approximately 14 weeks.

Is it possible for the amount of foot pronation to change as you gain or lose weight? I was told since I’ve lost 60 pounds my feet don’t over pronate anymore. -Sent in by Jason

Yes, things like weight loss or gain, pregnancy, and foot surgery can all impact your foot size, arch, and amount of pronation. If you’ve gained or lost more than 15 pounds, recently had a baby, or had foot surgery you should have your gait and foot type re-evaluated. Just don’t assume that the shoes you’ve always worn will continue to work for you.

What do you do AFTER you’ve completed your first marathon? How much time off should someone take? What type of training plan should someone use to maintain their level of running or improve their time? -Sent in by Jared

In the first few hours after a marathon it’s important to think about recovery. Make sure you hydrate, refuel (eat!!), and take care of any sore or injured areas.

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/

Running a PR can even be more satisfying than winning an age group award because most of us run to compete against ourselves. We know that we’ll never be Olympic athletes or even win a marathon. Yet we know that somewhere deep down inside of us resides the best we are capable of.

Click here to reserve a room with Drury Hotels, the official hotel sponsor of the MTA podcast. Save $10 on your room and get 2 free months of membership to Marathon Training Academy. Check out our video below.

Are You Ready to PR?

Setting a PR will require a goal, focus, and mental, physical, and psychological commitment. If you’re a beginning runner then this is not the time to set ambitious time goals for yourself. Your goal should be to establish a solid running base and simply finish the race.

After you finish a few races you’ll start thinking about how to get faster. If your last marathon was 2 years ago and you haven’t been running regularly since that time, it wouldn’t be advisable to train for a PR. You have to push the “reset” button if you’ve taken some time off.

Realistic Time Goals

You don’t want to be overly ambitious and set yourself up for failure when setting your time goal. On the other hand make sure that the goal is challenging. Let’s say that your last marathon was run in 5:08. An underwhelming PR goal would be to finish in 5:07. Here are some generally accepted time increments that can be shaved off a previous race for the average runner.

• 5k -try to shave off 2 ½ minutes
• 10k -try to shave off 5 minutes
• Half marathon -try to shave 10 minutes
• Marathon -go for 15 minutes

The Three Phase Plan to Setting a PR

Be prepared to implement a 3 phase plan that will take approximately 4 months.

Endurance Phase -builds your running distance doing easy miles. This phase should never be ignored or you risk setting yourself up for injury. You will be doing long slow runs to enable you to “go the distance.” Pace should be conversational (you can carry on a conversation) and run on a flat surface. This phase will include the long run, midweek run, recovery run, cross training, and rest days.

Strength Phase -transitions from endurance to focusing on building strength. Strength running includes working on hills and doing tempo runs to strengthen your legs and cardiovascular system. It will require you to stay focused and stay at an even effort.

When doing hill training look for the right hill (approximately 100-200 meters long and not too steep). Warm up for 1 mile and then run up and down the hill several times. On hills it is important to shorten your stride, lean into the hill slightly, and try to maintain an even pace. Run “through” the hill by maintaining your pace as the hill evens out (instead of slowing down).

Tempo runs should be done on a flat surface and run at a pace that is just below the point where you’re uncomfortable (comfortably hard, MHR 85%). Warm up for 1-2 miles before hitting your pace and then cool down with a 1 mile jog.

Speed Phase -integrates the endurance and strength preparation. Best done on a 400 meter track or treadmill. This is what will help you focus on race pace and enable you to run faster. You’ll also need a sports watch to monitor your lap times and lots of concentration. Start each speed session with a 1-2 mile warm-up at an easy pace. Keep your pace steady through each repeat and follow your session with a 1 mile cool down.

Additional Resources

The Yasso 800s -for estimating your finishing times.

Smart Coach -for simple training plans the target your desired time. *Note they require you to set up an account to access this tool.

Drury Hotels, official hotel sponsor of the MTA Podcast. -A great place for runners to stay. Here is a quick video by Trevor about Drury.

Thanks for reading this post.

Leave a comment below.

Tell me about your PR goals.

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

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?

Since weight loss is such a pertinent topic in the world of running we decided to bring Dr. Robert Maki onto the podcast.

Dr. Rob is a naturopathic doctor who has helped thousands of people drop the pounds without surgery, fad diets, or appetite suppressants. He doesn’t even make his clients count calories!

Here are the weight loss questions we asked Dr. Rob. . .

Click here to get a 14 day trial to the Academy for $1. As a member you will get instant access to full length interviews, training lessons, and past podcast episodes.

Weight Loss Questions. . .

1. Tell us a little about your background and what led you to specialize in helping people lose weight.
2. I hear from many people who have started a running program, but still struggle to lose some extra pounds. In your experience, what are the key factors that prevent people from losing weight despite exercising regularly?
3. My biggest eating weakness is sugar. Is it possible to be addicted to sugar? What steps should a person take to break a sugar addiction?
4. Does lack of sleep and stress make it more difficult to lose weight? What do you recommend to a person who is struggling in these areas?
5. Is it possible that for some people hormone imbalances may be hindering their weight loss efforts? What tests need to be done to diagnose the imbalances?
6. When should a person seek professional advice for help with their weight loss goals?
7. How do you help your patients lose weight without restricting calories?
8. Is there an optimum amount of time that meals should be spaced to assist with weight removal? I’ve heard differing opinions on snacking between meals.
9. Are there any specific foods that assist with weight loss?
10. Are there any dietary supplements that you recommend to people who want to lose weight?

Quick Tip: Running in Hot Weather

1. Wear a hat or visor in hot weather. This keeps the sun out of your face and can help block sweat from running into your eyes. Trevor just got a new running hat for Father’s Day: The REI Fitness Runner’s Cap. He looks pretty spiffy.

2. Bring water and drink a few ounces at least every mile. If your water gets warm midway through a run try putting ice cubes in your bottle. For a long run try freezing the bottle of water the night before. It will melt as you run and provide nice cold water.

Read Andy’s post about his biggest mistake yet while training for his first marathon.

3. Choose running clothes wisely. Wear wicking fabrics and dress as lightly as possible. Make sure your clothes are somewhat fitted, excess fabric can cause chaffing.

Also Mentioned in This Episode

The Iron Mom Half Marathon in Paducah, Kentucky -I ran this small town half marthon on June 18th. My son Riley (6) ran the 1 mile kids fun run.

The Wine Glass Marathon in Corning, New York -I just signed up for this beautiful race in October and hope to PR. My sister Autum (from Episode 32) signed up as well. I think there is still a few slots left if you want to join us!

Thanks for reading the show notes for this episode. I always enjoy hearing your running story. You do have what it takes to run a marathon and change your life.

What is a boutique marathon? Is boutique even a category? Googling this term didn’t yield many results.

Here’s what I can tell you about this marathon: (1) the scenery is grand, (2) parking is easy, (3) people are friendly, (4) the medals are cool, (5) and the post race food is plentiful.

Although I’ve got a few marathons under my belt I still learn something about myself at each race. Here are my discoveries from the North Olympic Discovery Marathon.

I Love a Small Town Race
I’m a small town girl from Lewistown Montana so small town races are just right for my comfort zone. At boutique marathons you can expect to share the road with only a couple thousand runners. Race officials work hard to add a personal touch. Each runner who crossed the finish line in Port Angeles was personally escorted through the finishing area by a friendly race volunteer.

Here Are Some Small Races You Will Love

• Napa Valley Marathon- rural feel, running through wine country, 2,300 participants.
• Amica Marathon in Newport, Rhoad Island- run along the bay; voted 4th best marathon in a Runner’s World poll.
• Missoula Marathon, Montana- July race in a beautiful place!
• Mount Desert Island Marathon, Acadia National Park, Maine
• And here’s a list of ten more

The Mountains Were Cheering Me On!
Washington’s Olympic Mountain Range is eye candy for photographers. Port Angeles has the double blessing of being by the ocean and the mountains. The mountains inspired me the most. Enjoying the course scenery always keeps my mind off my tired legs.

Trevor Gets a PR
Be sure to read his funny blog post about accidentally setting a personal record. He ran the half marathon and finished in 1:59:22. Maybe my competitiveness is rubbing off on him.

Running Back to Back Races
I talked to a couple of ladies before the race who were doing back to back races. One lady had just ran a marathon the day before. She is trying to become a Marathon Maniac. Her friend had completed 34 marathons with a goal of getting to 40 by the end of the year.

Now I find myself fantacizing about becoming a Marathon Maniac. Sometimes you can’t get an idea out of your head! I’m sign up for another race this weekend not too far from home.

If You Want to Run Back to Back Races I’d Suggest . . .

1. Ice after running to decrease inflammation
2. Refuel with healthy carbs and rehydrate
3. Get extra sleep
4. Get a massage or at least use the tiger tail roller
5. Reverse taper (incrementally increase your distance after a race)

If you have a solid running base and train smart your body can adjust to back to back races. Soon you will need to buy a bigger house to hold all your medals. And you might need an extra job to pay for all the entry fees.

[Quick Tip] How to Balance Running and Raising a Family

Here is a question we received on our facebook page. . .

Hey guys, love the show. I’d love to get a parent’s perspective on training. My wife and I are expecting our first in a month. . . and I’m curious how you balance running/kids. Running strollers? Getting up super early? Thanks.

Good question! Here is my reply . . .

It’s exciting to hear about your upcoming little blessing. When I had my first baby I used a combination of a jogging stroller and getting out when Trevor was available to watch our son. Now with three kids it’s a matter of communicating about when we each want to run so that the other can watch the kids. It all comes down to being intentional and flexible. Good luck! Angie

Jogging Strollers
If you’re a serious runner and plan to log lots of miles with your little one, the Baby Jogger High Performance Jogging Stroller, Ice (See all Jogging Strollers)is the jogging stroller for you. It’s pretty expensive (I think we got it as a gift). But I’ve had the same stroller for six years and it’s still good as new.

Pictures from our Vacation

Port Angeles, Washington (a beautiful place for a race)

Trevor, Angie, Riley, Gavin, and Liam posing at the Salish Sea Circle in Port Townsend, WA

Liam prepares for an Irish dance in the Salish Sea Circle

Riley and Gavin captain this worthy vessel

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.

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!

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