Sweat365 - Move more - every day!
Windy Run. Luckily there wasn’t any rain or snow. I made 100 miles for the month. 
Workout:
Almost anyone can run a marathon, with proper training. It is the ultimate test for many. 26.2 miles will take you to your edge both mentally and physically.
There is a vast difference between a first time marathoner and a veteran. The first time marathoner may think they can run 26.2 miles, but they don’t know what it feels like. They don’t know what to expect. They haven’t put themselves to the test and passed the test. The veteran runner knows how their body responds to training. They know they can complete a marathon, because they’ve already done it.
In a marathon anything can happen. There are a number of details that come into play. The following tips will help runners avoid some of the pitfalls that beginners make when training for their first endurance event.
1. Get a medical check up. Before starting an exercise program, it’s important to make sure that you are healthy. Training for a marathon is very demanding. Let your doctor know what your plans are and make sure you get the green light to proceed with your training.
2. Give yourself a year. This is important if you are new to running. If you’ve been running for a while, this isn’t necessary. However, if you are starting from scratch, giving yourself the time to build a base will increase your chances for success and reduce your chances of injury.
3. Find a good training plan. There are training plans in our library. Another option is to hire a coach or a trainer to help you. Once you have your plan, pick your race and map out your training.
4. Log your workouts. Keeping a record of what you are doing, and how your body is responding to the training is important. You will be able to look back and see what you’ve accomplished. You’ll also be able to identify things you might do differently the next time.
5. Make yourself accountable. Tell people about your goal. Join training groups to keep you on track. When you are meeting others for a run, then you are less likely to bail if the weather is bad.
6. Fuel Properly. Nutrition is key and carbohydrates are necessary to fuel your workouts. A diet that is high in complex carbohydrates, low in fat, with a moderate amount of protein is best. If you aren’t getting enough carbohydrates, your performance will suffer. 60-70% carbs, 25-30% fat and 12-18% protein is recommended according to research from Tufts University.
7. Hydrate. Drinking 8 oz of water every 15 minutes is recommended. When your workouts exceed an hour or more, it’s important to replace glycogen and electrolytes. Sports drinks and gels work great.
8. Cross-train. Running is a cardiovascular exercise. Running will improve your body’s ability to transport oxygen to the working muscles. Running will increase your VO2MAX, and improve your cardiovascular fitness. Your heart won’t have to work as hard as you become more fit. Adding resistance training to your running program will decrease body fat. You will have less non-working weight to carry on your runs. Your muscles will feel fresher. Tensile strength (tendons and ligaments) will increase. Your connective tissues will become stronger, and take stress away from the joints and muscle attachment sites. Resistance training if done correctly through a full range of motion can actually increase flexibility. Resistance training can help to balance muscular strength, thus helping to avoid injuries. Developing a strong core makes any movement easier and more efficient. Working the core muscles of the abs, gluteals, low back and hip flexors will help to improve running economy.
Stretching can help avoid tight muscles and injuries. The American College of Sports Medicine recommends at least 10 minutes of stretching 3-4 times per week or on days that you engage in strength training or aerobic activity. Gently stretch the muscles statically, holding for 10-30 seconds. Repeat each stretch 3-4 times. Bouncing doesn’t increase flexibility and has a greater risk for injury. Stretching cold muscles isn’t very effective. It’s a good idea to warm up the muscles through aerobic activity before stretching. Stretching after your work out is the best time to stretch. Stretching helps prevent delayed on-set muscles soreness. Stretching helps maintain normal flexibility. Relaxed muscles are able to perform more efficiently.
9. Listen to your body. Pay attention to aches and pains that arise. Some of these pains go away as your body adapts to training. Others may be precursors to injury. First aid includes: rest, ice, elevation and compression. When pain persists or changes your gait it is a sign that something is wrong. See a sports doctor.
10. Race. A proper taper is crucial. Reducing your training the last 2 to 3 weeks prior to your race and eating a high carbohydrate, low fat diet will have your muscles feeling fresh and full of fuel. If you have to travel to your race, get there early. Handle registration and plan what you will eat for your pre-race breakfast. Bring a variety of clothes for different types of weather. Get to the starting line early. Find a spot in line that is appropriate for you, i.e. if you run 9 min pace, don’t line up with the 7 minute milers. Avoid starting too fast. Allow yourself to warm up for the first few miles. Look around for people who are running your pace and run with them. Make sure that you drink at the water stations, especially if it’s hot. Energy will come and go. Try to relax into your pace. You’ve worked so hard to get here. Now it’s time to enjoy the experience.
I really need to get to the track for these workouts, but it keeps snowing. There’s no way I can get in a good workout in the Seattle slush. I feel good that I was able to do 6 repeats (800m). I was tired, but I did them at 8.4 (3:34 pace) instead of 8.5 (3:30) Thanks for the advice Kip.
Workout:
I cancelled my appointments this morning because we had about 4 inches of the white stuff. School was cancelled. That’s what we do here in Seattle if there is any kind of accumulation.
I watched Will and Grace and rode the exercise bike. It was a good day for a little cross-training. Murphy our new Golden Retriever didn’t quite know what to make of the snow.
Workout:
I used to run 25 - 30 miles per week and up to 45 or 50 for a marathon. Now my strategy is to run quality miles 3-4 times per week. This combined with 2 days of strength training hopefully will get me to Boston and have me acheive my time goal. I spent a lot of years logging in “junk miles”. I believe the extra miles (run at a slower than my natural pace) contributed to my injuries. I wasn’t consistent with strength training, so in all fairness I wasn’t doing everything I could to stay injury free. I feel good now as I am ramping up my long run and doing my tempo runs and speed sessions. Time will tell if I’ve found the formula that works for my over 40 body. My short term goal is to log 100 miles this month.
Workout:
Running in old, worn out shoes is a major cause of injury for runners. Shoes break down and need to be replaced. They lose shock absorption, stability and cushioning over time. Continuing to run in old shoes increases stress on the joints, which can lead to overuse injuries. Injuries such as shin splints, and tendonitis start as a nagging ache or pain, that can develop into a debilitating injury. If the problem isn’t caught early, an annoying pain can become chronic injury.
Your shoes may look perfectly fine on the outside. You may not notice visible signs of wear and tear on the tread. The mid-sole and cushioning breaks down first. If you notice muscle fatigue, shin pain or knee pain, it’s probably time for new shoes. It’s best to replace shoes before this happens.
A good rule is to replace shoes every 300 to 400 miles. Lighter runners may not have to replace their shoes as frequently. Heavier runners should replace shoes closer to the 300 mile mark. It all depends on the surface you run on. Outside running on pavement wears out shoes faster than treadmill running.
A good practice is to keep track of when you purchase new shoes. Mark the date in your calendar or training log. You can even mark a date 3 months out as a reminder to see how many miles you’ve put in. Check to see if it’s time to buy some new ones. Buying two pair at a time will ensure that you always have a fresh pair.
It’s difficult to eat healthy when you lead a busy life. That’s why I want to share this simple recipe with you. My family loved it. I loved the fact that we were eating something healthy and I didn’t have to spend hours in the kitchen.
5-6 organic chicken breasts
2 jars of Trader Giotto’s Cacciatore Simmer Sauce (from Trader Joe’s)
Cook on high for 3 hours in the crockpot
Boil 16 0z organic spaghetti noodles according to package directions
Pour cooked chicken cacciatore over pasta
Add a little fresh parmesan
Add a fresh green salad to complete the meal
I put the chicken in the crockpot. We went to the movies, came home and I cooked the pasta. It doesn’t get any easier than that.
Today’s race was a lot of fun. I was a little nervous about the possibility of snow and black ice, but it turned out okay. We all had a good race. I’m used to the starting gun and bigger races. Even though we started on the track with a ready, set, go the FSRC knows how to put on a great race. This time they fed us baked potatoes with all the trimmings. Yum! This was the second race in the series and a tougher group of runners showed up today, lots of people who are Boston bound. The fastest female came in just over 1 hour, averaging a 6:08 pace. That’s fast!
Workout:
Brrr….I’ve got my 10 mile race tomorrow. This will be the second event in the Resolution Run Series. I just went out for an easy run. I am surprisingly sore today from the hike on Wednesday.
Workout:
Protein has a variety of uses in the body. Minimal amounts of protein are utilized in aerobic exercise. However protein is essential for repairing and rebuilding muscle tissue. It is also necessary for enzyme and hormone function and for the immune system.
Proteins are formed by linking amino acids. There are 10 essential amino acids for human beings. Protein is found in a variety of food sources. Protein from (meat, poultry, milk and fish) contain all the essential amino acids. Proteins from plant sources (corn, rice, and beans) do not contain all ten essential amino acids. Combinations of proteins from plant sources provide complete proteins. One example of this is rice and beans.
Protein deficiency is not a huge problem in the United States. Most Americans consume more than enough protein for adequate health. Athletes require more protein than those who are sedentary.
Protein Recommendations:
Amount in Common Foods:
A diet consisting of at least 60-70% carbohydrates, 25-30% fat and 10-15% is recommended for endurance athletes (marathoners). Although protein doesn’t provide much energy for the athlete, it’s important for recovery and rebuilding muscle tissue. Combining complex carbohydrates, protein and unsaturated fats into each meal and snack provides satiety and lasting energy.
Sources: Miriam Nelson, PhD John Hancock Center For Physical Activity and Nutrition
Friedman School of Nutrition Science and Policy Tufts University
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a personal trainer and running coach in 2001. I continued to train and came within 4 minutes of my goal in 2003, when I ran 3:49. I was seriously hoping to qualify in 2004, but it didn’t happen. I had flare ups of plantar fasciitis off and on since I began running. In 2006 I ran 5 half marathons. Apparently this was too much for my body to handle. My plantar fasciitis became acute. I had to take time off to heal. (more...) 
"It is never to late to get started and improve your health. Stay active and reap the benefits for the rest of your life"
Lisa Sabin
Personal Trainer/Running Coach
ACSM, Health Fitness Instructor
NSCA, Certified Personal Trainer
Certified Indoor Cycling Instructor 