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Author Archive | Angie Spencer

Setting and Achieving Your Goals

By on May 13, 2010 in Motivation

goals

Last summer I hit a slump.

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

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

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

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

May is National Runner’s Month.

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

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

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Mental Strategies for Conquering the Long Run

By on May 8, 2010 in Motivation, Podcasts

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

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

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

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

Continue Reading →

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Conquering the Long Run

By on May 1, 2010 in Podcasts

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

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

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

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

Continue Reading →

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How to Find Your Running Pace

By on April 28, 2010 in Beginner

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

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

Here are some tips for finding that perfect pace. Continue Reading →

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Preventing Running Injuries

By on April 22, 2010 in Health and Wellness, Podcasts

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

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

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

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

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

Continue Reading →

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What You Need to Know About Cross-Training

By on April 15, 2010 in Cross-Training, Podcasts

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

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

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

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

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

Continue Reading →

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My Running Story

By on April 6, 2010 in Motivation, Podcasts

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

100_3600I never thought of myself as an athlete. 

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

This is my journey. . .

Continue Reading →

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How to Perfect Your Running Form

By on March 30, 2010 in Podcasts, Running Form

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

runningform

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

Having good form can save energy and decrease the chance of common running injuries. 

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

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

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

By on March 23, 2010 in Motivation, Podcasts

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

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

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

Here are the right motivational factors for running a marathon:  Continue Reading →

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To Run or Not to Run: Dealing with Illness

By on March 19, 2010 in Health and Wellness

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

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

I know, I wimped out. 

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

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

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

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The Mystique of the Marathon

By on March 15, 2010 in Motivation, Podcasts

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mystique

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

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

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

Here is a A Little History for You: Continue Reading →

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Safety Tips for Runners

By on March 8, 2010 in Safety

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

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

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

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

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