Hey, everybody!! This is what this week looks like:
Tuesday: Interval Training at 5:45 at Leon's Track. Pam Alonso, one of our TNT Alumni friends, will be there collecting food for "Can the Lion" for the Second Harvest Food Bank. The can drive is taking place from November 10 through November 21. Please bring as many cans of food as you like for an excellent cause. Questions: E-mail Pam at palonso4@comcast.net
Wednesday: Time is short these days for some, so I'll be throwing out some lunchtime runs. Meet at Tom Brown Park for 5 miles on the trails. E-mail me if you're interested, I'll have a meeting time by Tuesday afternoon.
Wednesday: Meet at Southwood Community Center at 6 p.m. for 5 miles
Thursday: Meet at Winthrop Park at 6 p.m. for 5 miles down Trescott. Bring a flashlight with you - the streetlights aren't close enough together to help much and please also wear very light clothing. The cars can't see us and they certainly aren't slowing down much.
Saturday: Ok, now you know why you only ran 10 miles last week. . . this Saturday we're doing a 16 miler. Meet at Forest Meadows at 8 a.m. for 16 miles. We'll do Phipps twice, then run the Forest Meadows loop once. I know this sounds totally crazy, but its the best we can do for 16 miles. We need one big cooler or two smaller ones in the parking lot for our 3 loops. Speak up if you would like to volunteer! And thanks in advance.
Sunday: Meet at 7 a.m. at the Leon County Animal Shelter to run 7 flat miles on the asphalt bike trail if you're doing Goofy training. If you're sane and only doing a 1/2 or a full, then you get to sleep in :) Eight weeks to go to Disney!
Thursday, November 20, 2008
Static Stretching vs. Dynamic Stretching
Great video on the benefits of stretching from the New York Times. Check it out!
http://video.nytimes.com/video/playlist/magazine/1194811622351/index.html#1194830066044
http://video.nytimes.com/video/playlist/magazine/1194811622351/index.html#1194830066044
Sunday, November 2, 2008
Running the week of November 3rd
Hi everybody!
This is what this week looks like:
Tuesday: Speed work at 6 p.m. at Leon High School's Track
Wednesday: Meet at 6 p.m. at the Community Center in Southwood for 6 miles around the lake. If you're nervous about the dark, bring a flashlight. . . . the street lights are probably enough, but it might be a good idea to have back- up.
Thursday: Meet at 6 p.m. at Winthrop Park for 6 miles through the Betton Hills neighborhood.
Saturday: Meet at 8 a.m. at the St. Mark Trail Head for 14 miles. We all could use a little flat running after Boston and C'ville Road, dontcha think? We need two coolers - please let me know if you can put one out. Holler if you're coming so we have enough.
Sunday: Meet at 7:30 a.m. at Forest Meadows for five miles around the big loop. Guess trails are for weekends now!
The Morning Maniacs are running at these times and places:
Tuesday: 5:30am at Premier for about 4-5 miles
Wednesday: Circle K at 5:00 am to run the limerick route- 4 miles
Thursday: Circle K at 5:00 am to run Forsythe loop- 5 miles (Becky won't be there so can someone put out water?)
Saturday: 14 miles - still undecided. Becky is taking requests, please e-mail her if you're into running at 4:30 in the morning bjajhar@embarqmail.com.
10 weeks to Disney!
This is what this week looks like:
Tuesday: Speed work at 6 p.m. at Leon High School's Track
Wednesday: Meet at 6 p.m. at the Community Center in Southwood for 6 miles around the lake. If you're nervous about the dark, bring a flashlight. . . . the street lights are probably enough, but it might be a good idea to have back- up.
Thursday: Meet at 6 p.m. at Winthrop Park for 6 miles through the Betton Hills neighborhood.
Saturday: Meet at 8 a.m. at the St. Mark Trail Head for 14 miles. We all could use a little flat running after Boston and C'ville Road, dontcha think? We need two coolers - please let me know if you can put one out. Holler if you're coming so we have enough.
Sunday: Meet at 7:30 a.m. at Forest Meadows for five miles around the big loop. Guess trails are for weekends now!
The Morning Maniacs are running at these times and places:
Tuesday: 5:30am at Premier for about 4-5 miles
Wednesday: Circle K at 5:00 am to run the limerick route- 4 miles
Thursday: Circle K at 5:00 am to run Forsythe loop- 5 miles (Becky won't be there so can someone put out water?)
Saturday: 14 miles - still undecided. Becky is taking requests, please e-mail her if you're into running at 4:30 in the morning bjajhar@embarqmail.com.
10 weeks to Disney!
Monday, October 27, 2008
Running the week of October 27th
Hey there, runners! Welcome back, Marine Corp Marathoners. Everybody did really great and everyone crossed that beautiful finish line! Congratulations and GREAT JOB to Berinice, Cathy, Chuck, Ellen, Jerry, Kirsten and Tiffany.
You guys get to take a load off for a while. The rest of us, not so much! Here's what the week looks like:
Tuesday: Speed work with Chuck (how fast will you run, Chuck?) at Leon High at 6 p.m. Emma and I plan to run 3 miles around the track, join us for "non-speedy running" if you like.
Wednesday: I'm running at home - come over if you like.
Thursday: Meet at Tom Brown at 6 p.m. for 6 miles on trails.
Saturday: Meet at 7:00 a.m. at Bradley's for a 10 - 12 mile run out old Centerville Road. If you want more or less miles, its easy to do. . . . its an out and back. Please let me know if you would like to volunteer a cooler - we need three. And yes, I know its early and it might be dark, but we'll live. At least its nice and cool!
Sunday: Meet at Winthrop Park at 4:30 p.m. for 3 easy miles.
You guys get to take a load off for a while. The rest of us, not so much! Here's what the week looks like:
Tuesday: Speed work with Chuck (how fast will you run, Chuck?) at Leon High at 6 p.m. Emma and I plan to run 3 miles around the track, join us for "non-speedy running" if you like.
Wednesday: I'm running at home - come over if you like.
Thursday: Meet at Tom Brown at 6 p.m. for 6 miles on trails.
Saturday: Meet at 7:00 a.m. at Bradley's for a 10 - 12 mile run out old Centerville Road. If you want more or less miles, its easy to do. . . . its an out and back. Please let me know if you would like to volunteer a cooler - we need three. And yes, I know its early and it might be dark, but we'll live. At least its nice and cool!
Sunday: Meet at Winthrop Park at 4:30 p.m. for 3 easy miles.
Wednesday, October 15, 2008
Running the week of October 13th
First of all, CONGRATULATIONS to Aubrey and Vicky for a fabulous Chicago Marathon. Aubrey's time was 5:32:35 and Vicky's was 5:07:17. Fantastic times for first marathons, ladies!!! Have you got the fever yet!?
This is what the week looks like:
Tuesday: Speed work at Leon High. The Tallahassee Democrat is doing a story on TNT and is sending a photographer out to speed work to photograph this year's Disney team. Chuck has asked that TNT Alumni please also come and wear your TNT gear - singlets, T-shirts and/or hats. You might be in pictures, baby!
Note: Last week the schedule had a middle school game at Leon and it wasn't correct. If anybody has any information about a game at Leon on Tuesday's, please let us know so we can come up with an alternate plan. Thanks!
Wednesday: Meet at 6 o'clock to run the top loop at Forest Meadows twice for 3- 4 miles. Reminder: Kim Ortloff is speaking at Premier Gym at 7:30 Wednesday night on how to reduce, recover and prevent nagging painful injuries - looks like something we can all use!
Thursday: Meet at 6 o'clock to run 5ish miles at Tom Brown Park.
Saturday (revised): Meet at 7:00 a.m. at the Community Center in Southwood to run 10 - 12 miles in the neighborhood. I'm out of town this weekend, so John Rabba is Long Run Master. Please contact him and let him know if you can do a cooler. John's e-mail is rabbadabbadoo@aol.com
Sunday: Meet at 5 p.m. at Winthrop Park to run an easy 3 miles to the end of Trescott at back. Goofy people. . .this is what its all about! Running on tired legs!
The Countdown:
Two weeks to Marine Corp
Thirteen weeks to Disney
This is what the week looks like:
Tuesday: Speed work at Leon High. The Tallahassee Democrat is doing a story on TNT and is sending a photographer out to speed work to photograph this year's Disney team. Chuck has asked that TNT Alumni please also come and wear your TNT gear - singlets, T-shirts and/or hats. You might be in pictures, baby!
Note: Last week the schedule had a middle school game at Leon and it wasn't correct. If anybody has any information about a game at Leon on Tuesday's, please let us know so we can come up with an alternate plan. Thanks!
Wednesday: Meet at 6 o'clock to run the top loop at Forest Meadows twice for 3- 4 miles. Reminder: Kim Ortloff is speaking at Premier Gym at 7:30 Wednesday night on how to reduce, recover and prevent nagging painful injuries - looks like something we can all use!
Thursday: Meet at 6 o'clock to run 5ish miles at Tom Brown Park.
Saturday (revised): Meet at 7:00 a.m. at the Community Center in Southwood to run 10 - 12 miles in the neighborhood. I'm out of town this weekend, so John Rabba is Long Run Master. Please contact him and let him know if you can do a cooler. John's e-mail is rabbadabbadoo@aol.com
Sunday: Meet at 5 p.m. at Winthrop Park to run an easy 3 miles to the end of Trescott at back. Goofy people. . .this is what its all about! Running on tired legs!
The Countdown:
Two weeks to Marine Corp
Thirteen weeks to Disney
Tuesday, September 30, 2008
Pine Run Directions
The Pine Run 20k at Tall Timbers is set for October 11th! The race organizers promise us a beautiful run that day, hope you can make it.
Directions to the race:
To get to Tall Timbers, from I-10 take Thomasville Road about 12.6 miles north to CR 12, then turn left (west), go another 2.7 miles, turn left into Tall Timbers (big sign) on Henry Beadel Drive (just past Iamonia Landing Road on your left) and follow the dirt road in about 250 yards.
Alternatively, you can drive north on North Meridian Road, 9.8 miles from Forest Meadows, turn right (east) onto CR 12, follow for about 3.3 mi, turn right into Tall Timbers (big sign) on Henry Beadel Drive (just past the old WCTV facility on your left).
Directions to the race:
To get to Tall Timbers, from I-10 take Thomasville Road about 12.6 miles north to CR 12, then turn left (west), go another 2.7 miles, turn left into Tall Timbers (big sign) on Henry Beadel Drive (just past Iamonia Landing Road on your left) and follow the dirt road in about 250 yards.
Alternatively, you can drive north on North Meridian Road, 9.8 miles from Forest Meadows, turn right (east) onto CR 12, follow for about 3.3 mi, turn right into Tall Timbers (big sign) on Henry Beadel Drive (just past the old WCTV facility on your left).
Sunday, September 28, 2008
Goofy Traning
Disney Marathon Weekend is just fifteen weeks away now!! Its really here and its time to get busy, we're training for real. Really for real. And if you're running Goofy, then oh baby its time to get serious!
If you look on my Goofy training plan you'll see that we've started doing back-to-back weekend long runs. Its hard, I know. I did my first last weekend, and the first mile on Sunday was pretty rough. Mentally, I was all done after Saturday's long run, so on Sunday it was hard to make myself go.
I've done some reading on training for extra long distances (especially on pavement) and everything I've read says that you have to teach your body to "run tired." The bones and muscles have to get used to all that time on your feet and the only way to do it is to back-to-back runs. Here's part of an article I found from a coach in Arizona on training for Goofy:
Though your total mileage should remain similar to any marathon preparation, where you place your runs in the week needs to be tweaked. Build into your training “long weekends.” Run a long run on Saturday and come back with another one on Sunday. For example, run 18 on Saturday and run 12 on Sunday (or whatever other two consecutive days of the week you choose).
Do some double workout days. By running twice in a day you train your body to run while tired (essential for this event), mentally cope with short recovery and repeated effort (essential for this event), and simultaneously allow you to practice pre-run & recovery diets. Run 10 miles in the morning and 10 in the evening for instance. Try running the morning session faster than the second… and vice versa.
The entire article is here: http://coachjoeenglish.wordpress.com/2008/08/04/goofy-challenge-training-part-ii/ This guy has his races backwards, he says the full is on Sat, half on Sunday, but the advice is the same.
If you look on my Goofy training plan you'll see that we've started doing back-to-back weekend long runs. Its hard, I know. I did my first last weekend, and the first mile on Sunday was pretty rough. Mentally, I was all done after Saturday's long run, so on Sunday it was hard to make myself go.
I've done some reading on training for extra long distances (especially on pavement) and everything I've read says that you have to teach your body to "run tired." The bones and muscles have to get used to all that time on your feet and the only way to do it is to back-to-back runs. Here's part of an article I found from a coach in Arizona on training for Goofy:
Though your total mileage should remain similar to any marathon preparation, where you place your runs in the week needs to be tweaked. Build into your training “long weekends.” Run a long run on Saturday and come back with another one on Sunday. For example, run 18 on Saturday and run 12 on Sunday (or whatever other two consecutive days of the week you choose).
Do some double workout days. By running twice in a day you train your body to run while tired (essential for this event), mentally cope with short recovery and repeated effort (essential for this event), and simultaneously allow you to practice pre-run & recovery diets. Run 10 miles in the morning and 10 in the evening for instance. Try running the morning session faster than the second… and vice versa.
The entire article is here: http://coachjoeenglish.wordpress.com/2008/08/04/goofy-challenge-training-part-ii/ This guy has his races backwards, he says the full is on Sat, half on Sunday, but the advice is the same.
Running the week of September 29th
Here's my schedule for this week's runs:
Tuesday: Chuck is out of town, so Berinice will be leading us at speed work this week. Meet at Leon's Track at 6 p.m. for four 1200's in pairs. Again and again folks have said that they're PRing in races thanks to speed work. If you want to be stronger, better, faster come give it a try! And it really is fun, I promise.
Wednesday: I'm running 3 miles at home, come join me if you like.
Thursday: Meet at Tom Brown Park for 6 miles on the trail. We had a great group last week - 20 or so. If you missed it, please join us!
Saturday: The Goofy schedule calls for 14 miles this Saturday, but next weekend is the Pine Run so I'm reversing my weeks. This means I'll do a five mile run on Saturday. Meet at Forest Meadows parking lot at 7:30 a.m. to do the big loop at Phipps, and bring your own water and G'aid.
Sunday: Meet at Winthrop Park at 2:30 p.m. to run three miles to the end of Trescott Drive and back. Bring your own water/G'aid.
NOTE: These weekly e-mails are simply the plan that I've come up for my own Goofy training. If these times and places don't work for you, feel free anytime to set up your own runs. Its all about what works for you!
The countdown:
Two weeks to Chicago (its almost here, ladies!!!)
Four weeks to Marne Corp
Fifteen weeks to Disney
Tuesday: Chuck is out of town, so Berinice will be leading us at speed work this week. Meet at Leon's Track at 6 p.m. for four 1200's in pairs. Again and again folks have said that they're PRing in races thanks to speed work. If you want to be stronger, better, faster come give it a try! And it really is fun, I promise.
Wednesday: I'm running 3 miles at home, come join me if you like.
Thursday: Meet at Tom Brown Park for 6 miles on the trail. We had a great group last week - 20 or so. If you missed it, please join us!
Saturday: The Goofy schedule calls for 14 miles this Saturday, but next weekend is the Pine Run so I'm reversing my weeks. This means I'll do a five mile run on Saturday. Meet at Forest Meadows parking lot at 7:30 a.m. to do the big loop at Phipps, and bring your own water and G'aid.
Sunday: Meet at Winthrop Park at 2:30 p.m. to run three miles to the end of Trescott Drive and back. Bring your own water/G'aid.
NOTE: These weekly e-mails are simply the plan that I've come up for my own Goofy training. If these times and places don't work for you, feel free anytime to set up your own runs. Its all about what works for you!
The countdown:
Two weeks to Chicago (its almost here, ladies!!!)
Four weeks to Marne Corp
Fifteen weeks to Disney
Sunday, September 21, 2008
Running the week of September 22nd
Yay for cooler weather! I do love summertime, but oh boy, its so much easier to run in this nice cool weather, eh!?
This is what this week's running looks like:
Tuesday: Speed work at Leon High School Track at 6 p.m. Questions about speedwork? Don't be shy, e-mail me or Chuck at Chuck.Davis@anixter.com
Wednesday: I'm running at home. . . and the invitation is always open to join me if you want to come over.
Thursday: Meet at 6 p.m. at the Leon County Animal Shelter in Tom Brown Park for 6 miles on the Cadillac Trail. If you've never run the Cadillac Trail, please do join us. . . . its a beautiful trail that's out and back, so you can always turn around if you've had enough.
Saturday: I'm out of town again, so Jodi Chase has agreed to be the Long Run Diva for this week's long run. My plan calls for 10 miles, Jodi and Jennifer want 15, so you're covered either way. Watch your e-mails for details from Jodi!!
Here's the countdown:
Three weeks to Chicago (Go Vicky and Aubrey!)
Five weeks to Marne Corp (Go Berinice, Jerry, Tiffany, Chuck and Cathy!)
Sixteen weeks to Disney
Happy Running!
This is what this week's running looks like:
Tuesday: Speed work at Leon High School Track at 6 p.m. Questions about speedwork? Don't be shy, e-mail me or Chuck at Chuck.Davis@anixter.com
Wednesday: I'm running at home. . . and the invitation is always open to join me if you want to come over.
Thursday: Meet at 6 p.m. at the Leon County Animal Shelter in Tom Brown Park for 6 miles on the Cadillac Trail. If you've never run the Cadillac Trail, please do join us. . . . its a beautiful trail that's out and back, so you can always turn around if you've had enough.
Saturday: I'm out of town again, so Jodi Chase has agreed to be the Long Run Diva for this week's long run. My plan calls for 10 miles, Jodi and Jennifer want 15, so you're covered either way. Watch your e-mails for details from Jodi!!
Here's the countdown:
Three weeks to Chicago (Go Vicky and Aubrey!)
Five weeks to Marne Corp (Go Berinice, Jerry, Tiffany, Chuck and Cathy!)
Sixteen weeks to Disney
Happy Running!
Wednesday, September 10, 2008
Spirit of the Marthon is on DVD
Announcing the release of "Spirit of the Marathon" on DVD!
Image Entertainment Inc., a leading worldwide distributor of home entertainment, has announced the October 7, 2008 DVD release of the highly anticipated running documentary “Spirit of the Marathon”. Pre-orders will begin September 10th at http://www.marathonmovie.com/. Available for a limited time, get your Director's signed copy!
The 102 minute film presented in its original 1.78:1 widescreen aspect ratio will include English and Spanish subtitles, the film’s original six-minute trailer and “Marathon in the Making: The Making of Spirit of the Marathon” featurette.
Image Entertainment Inc., a leading worldwide distributor of home entertainment, has announced the October 7, 2008 DVD release of the highly anticipated running documentary “Spirit of the Marathon”. Pre-orders will begin September 10th at http://www.marathonmovie.com/. Available for a limited time, get your Director's signed copy!
The 102 minute film presented in its original 1.78:1 widescreen aspect ratio will include English and Spanish subtitles, the film’s original six-minute trailer and “Marathon in the Making: The Making of Spirit of the Marathon” featurette.
Executive Produced by three-time Academy Award winner Mark Jonathon Harris and directed by filmmaker/marathoner Jon Dunham, “Spirit of the Marathon” captures the diverse stories of six individuals taking on the legendary 26.2-mile running event. From first-time charity runners to the world’s elite, crossing the finish line is a life changing moment; the final step on an inspirational journey of perseverance and personal triumph.
Also now available
"Spirit of the Marathon" Soundtrack on CD or iTunes
"Spirit of the Marathon" Shirts and Hats
"Spirit of the Marathon" Movie Poster
"Spirit of the Marathon" DVD Multi-Packs - Buy more and save!
Sunday, September 7, 2008
Running the week of September 8th
Hope everybody had a great week last week out there running and getting ready for all the races. This week looks like this:
Tuesday: Speed work at Leon's Track at 6 p.m. We're always there, rain or shine! I plan to add one extra mile afterwards if anybody is interested.
Wednesday: Chuck will be meeting his new Disney TNT Team at 6 p.m. at the Myers Park pool to run part of the Springtime Tallahassee route. He wanted me to let you know that you're welcome to join him, the more the merrier!!
Thursday: Meet at the Edenfield Road parking area at 6 p.m. to run the Miccosukee Greenway (5 miles). If you've never run at Miccosukee Greenway before, come on out. Its part trail in the woods and part rolling hills in open fields. Its just challenging enough to make it interesting. E-mail if you need directions.
Saturday: Vicky Verano is the Long Run Diva this weekend, I'm out of town. She is doing her 20-miler, please come out to run part of it with her and cheer her on. I think the Marine Corp folks are running some extra long miles as well. Watch your e-mails this week, Vicky will be e-mailing the list with the final plans. If you have questions about the weekend long run, please feel free to contact her: vickyellow@comcast.net. The Disney Plan calls for 8 miles so I'll be doing mine on the beach and thinking about you!!!!
Seventeen weeks to go! Happy Running everyone.
Tuesday: Speed work at Leon's Track at 6 p.m. We're always there, rain or shine! I plan to add one extra mile afterwards if anybody is interested.
Wednesday: Chuck will be meeting his new Disney TNT Team at 6 p.m. at the Myers Park pool to run part of the Springtime Tallahassee route. He wanted me to let you know that you're welcome to join him, the more the merrier!!
Thursday: Meet at the Edenfield Road parking area at 6 p.m. to run the Miccosukee Greenway (5 miles). If you've never run at Miccosukee Greenway before, come on out. Its part trail in the woods and part rolling hills in open fields. Its just challenging enough to make it interesting. E-mail if you need directions.
Saturday: Vicky Verano is the Long Run Diva this weekend, I'm out of town. She is doing her 20-miler, please come out to run part of it with her and cheer her on. I think the Marine Corp folks are running some extra long miles as well. Watch your e-mails this week, Vicky will be e-mailing the list with the final plans. If you have questions about the weekend long run, please feel free to contact her: vickyellow@comcast.net. The Disney Plan calls for 8 miles so I'll be doing mine on the beach and thinking about you!!!!
Seventeen weeks to go! Happy Running everyone.
Sunday, August 31, 2008
Running the week of September 1st
Hello, runners! I know the couch is sucking you in, but its time to move that body. We have just 18 weeks now to the Disney Marathon, 8 weeks to Marine Corp and 6 weeks to Chicago Marathon. And 8 weeks to the Boston Mini-Marathon. Its a great half marathon in tiny Boston, GA and a great way to get a flavor for just how long a 1/2 marathon is. Now's the time to get movin'!
So, this is what the week looks like:
Tuesday: Speed work at the Leon Track at 6 p.m. with Chuck. Remember, we run rain or shine - lightning and tornadoes will be the only thing to stop us.
Wednesday: I'll be doing hills at Lafeyette Park at 6 p.m. if you'd like to join me. Its a hilly little trail about .6 miles around. I do the loop as fast as possible, rest for a few minutes, then try to beat my time. Four laps around is about all I can handle, but if you're feeling froggy, by all means. . . . .
Thursday: Meet at Forest Meadows for 5 miles at 6 p.m.
Saturday: Meet at 7 a.m. at Another Broken Egg parking lot for 10 miles in Killearn Lakes. I'll put a cooler out at WCTV, please let us know you're coming and if you feel the running love, sign up to put a cooler out. We need at least two more.
So, this is what the week looks like:
Tuesday: Speed work at the Leon Track at 6 p.m. with Chuck. Remember, we run rain or shine - lightning and tornadoes will be the only thing to stop us.
Wednesday: I'll be doing hills at Lafeyette Park at 6 p.m. if you'd like to join me. Its a hilly little trail about .6 miles around. I do the loop as fast as possible, rest for a few minutes, then try to beat my time. Four laps around is about all I can handle, but if you're feeling froggy, by all means. . . . .
Thursday: Meet at Forest Meadows for 5 miles at 6 p.m.
Saturday: Meet at 7 a.m. at Another Broken Egg parking lot for 10 miles in Killearn Lakes. I'll put a cooler out at WCTV, please let us know you're coming and if you feel the running love, sign up to put a cooler out. We need at least two more.
Monday, August 25, 2008
Running the week of August 25th
Are we dried out yet? Goodness that was some crazy weather. . . . . . but hopefully the sun will come out just a bit this week and we can get in some runs without drowning.
Maclay's website reports that the Forest Meadows trail is closed, they have wash outs and trees down during a regular ol' thunderstorm, so we'll have to pick some alternate places for a while. I'll call Maclay and get a report again later this week. So, this is what it looks like this week.
Tuesday: Speed work at Leon High School's track at 6 p.m. We always run, whether rain or shine!
Wednesday: I plan to run from Winthrop Park at 4 p.m. for 3 miles if anybody would like to join me.
Thursday: I can't make the later run, so there's two options for this day: Southwood for 5 miles at 4 p.m. with Chuck and I - park at the Community Center and we'll run around the lake. Or you can meet Chuck at 6 p.m. at the Edenfield parking area and run the Miccosukee Greenway. If you've never run there, we hope you can come - its very beautiful and challenging.
Saturday: Run at Killearn Lakes at 7 a.m. for 8 miles. Some need many more miles than this, so you may want to send a shout-out for company and for cooler duty. I will put a cooler at the WCTV sign, please let me know if you're coming so we have enough. Meet at Another Broken Egg parking lot, then if you're up for it breakfast at Bagel, Bagel afterwards.
If you need directions (there's lots of folks that have not met us at these locations yet), please give a yell - I'll send you directions.
The countdown: 19 weeks to go to Disney!!
Maclay's website reports that the Forest Meadows trail is closed, they have wash outs and trees down during a regular ol' thunderstorm, so we'll have to pick some alternate places for a while. I'll call Maclay and get a report again later this week. So, this is what it looks like this week.
Tuesday: Speed work at Leon High School's track at 6 p.m. We always run, whether rain or shine!
Wednesday: I plan to run from Winthrop Park at 4 p.m. for 3 miles if anybody would like to join me.
Thursday: I can't make the later run, so there's two options for this day: Southwood for 5 miles at 4 p.m. with Chuck and I - park at the Community Center and we'll run around the lake. Or you can meet Chuck at 6 p.m. at the Edenfield parking area and run the Miccosukee Greenway. If you've never run there, we hope you can come - its very beautiful and challenging.
Saturday: Run at Killearn Lakes at 7 a.m. for 8 miles. Some need many more miles than this, so you may want to send a shout-out for company and for cooler duty. I will put a cooler at the WCTV sign, please let me know if you're coming so we have enough. Meet at Another Broken Egg parking lot, then if you're up for it breakfast at Bagel, Bagel afterwards.
If you need directions (there's lots of folks that have not met us at these locations yet), please give a yell - I'll send you directions.
The countdown: 19 weeks to go to Disney!!
Monday, August 18, 2008
Running the week of Aug 18th
Feeling intimated by all the talk of running? "Running" with our group doesn't mean that you have to "run" at all. You can come out and stroll, power walk, walk/run, jog comfortably, or run at top speed to make a goal. The invitation to "run" can mean anything you like, please don't feel like you have to do all that crazy stuff. Even speed work can be some laps around the track if that's what you want to do - we have all speeds, all types, all kinds!
So, with that, here's the schedule for the week of August 18th:
Tuesday: Speed work at Leon High School track at 6 p.m. Sterling's daughter, Julia is leaving us to go back to school, we'll have dinner with her at Red Elephant after speed work. Hope you can make it, and if you can't make the run, come to dinner anyway and say "till next summer" to Julia.
Wednesday: I'm running at home - anybody is welcome if they want to make the trip over.
Thursday: Let's mix it up a little, shall we? Diana and Kay thought a run/walk at Miccosukee Trailway would fun. Meet at 6 p.m. at the Fleishman Road parking area. DIRECTIONS: Go out Micossukee Road, cross over Capital Circle NE and continue East. At the Fleishmen road traffic light, make a left. Drive past the first neighborhood on your right (Sedona Loop) and then you'll see the dirt parking lot for the park on your right surrounded by a brand new split rail wooden fence. If you make it to Holy Comforter School, you've gone too far by a few hundred yards. Distance will be about 6 miles, but its out and back, so you can certainly make it shorter or longer.
Saturday: I plan to run what used to be Micossukee Madness 8k (now the Miller Landing Madness 8k) Saturday morning. The race, plus the course again will give us 8 miles. Race info here: http://www.gulfwinds.org/ - go to the race calendar for August.
Reminder: Kick off party for Richard's Marathon is a 4 p.m. at Jennifer Winegardner's house. If you haven't sent photos, send them now - I'm working on the slideshow!
So, with that, here's the schedule for the week of August 18th:
Tuesday: Speed work at Leon High School track at 6 p.m. Sterling's daughter, Julia is leaving us to go back to school, we'll have dinner with her at Red Elephant after speed work. Hope you can make it, and if you can't make the run, come to dinner anyway and say "till next summer" to Julia.
Wednesday: I'm running at home - anybody is welcome if they want to make the trip over.
Thursday: Let's mix it up a little, shall we? Diana and Kay thought a run/walk at Miccosukee Trailway would fun. Meet at 6 p.m. at the Fleishman Road parking area. DIRECTIONS: Go out Micossukee Road, cross over Capital Circle NE and continue East. At the Fleishmen road traffic light, make a left. Drive past the first neighborhood on your right (Sedona Loop) and then you'll see the dirt parking lot for the park on your right surrounded by a brand new split rail wooden fence. If you make it to Holy Comforter School, you've gone too far by a few hundred yards. Distance will be about 6 miles, but its out and back, so you can certainly make it shorter or longer.
Saturday: I plan to run what used to be Micossukee Madness 8k (now the Miller Landing Madness 8k) Saturday morning. The race, plus the course again will give us 8 miles. Race info here: http://www.gulfwinds.org/ - go to the race calendar for August.
Reminder: Kick off party for Richard's Marathon is a 4 p.m. at Jennifer Winegardner's house. If you haven't sent photos, send them now - I'm working on the slideshow!
Tuesday, August 12, 2008
TNT in San Diego!
I finally got it done!!! Check out this video I made of our most AMAZING season. And make sure your speakers are on - there's music: file:///K:/TNT/DVD/TNT%202008%20video.html 
Monday, August 11, 2008
Tour de Pain
I did it! I ran my heart out at the Tour de Pain in Jacksonville this past weekend (what better way to celebrate 40 years of me than to run my legs as fast as they would go?) and I killed it! The tour is three races in less than 24 hours: 4 miles at the beach (on the sand) Friday at 7:30 p.m., a 5k on Saturday at 7:30 a.m., and a one mile sprint downtown Saturday afternoon.
My goal for the 4 mile run on the beach was 40 minutes. Time: 38:18.
My goal for the 5k was to break 30 minutes, but specifically 27 minutes. Time: 26:52.
My goal for the 1 mile sprint was 9 minutes. Time: 7:49.
I placed 17th out of 62 women in my age division. I'm pretty darn pleased for sure!
My goal for the 4 mile run on the beach was 40 minutes. Time: 38:18.
My goal for the 5k was to break 30 minutes, but specifically 27 minutes. Time: 26:52.
My goal for the 1 mile sprint was 9 minutes. Time: 7:49.
I placed 17th out of 62 women in my age division. I'm pretty darn pleased for sure!
Running the week of August 11th
Hey there, runners! Hope everyone had a really great weekend. I know I did. . . I ran in the Tour de Pain and yes, its a tour alright. A tour around all sorts of pain. Pain in your head, your heart and your legs! Whew!!!
So this is what I have planned this week:
Tuesday: Speed work with Chuck at Leon Track - 6 p.m. And I can say with 100% confidence that if you come out and do everything Chuck says to the best of your ability, you WILL get harder, better, faster, stronger as Kanye West says :)
Wednesday: Running at home.
Thursday: Forest Meadows at 6 p.m. The schedule says 4 miles, so if you want to do that you can do the top loop twice, or both loops for 5ish miles.
Sunday: Meet at Killearn Lakes across from Another Broken Egg at 8 a.m. Six easy miles and brunch afterwards for my second 39th birthday celebration!
21 weeks and counting.
So this is what I have planned this week:
Tuesday: Speed work with Chuck at Leon Track - 6 p.m. And I can say with 100% confidence that if you come out and do everything Chuck says to the best of your ability, you WILL get harder, better, faster, stronger as Kanye West says :)
Wednesday: Running at home.
Thursday: Forest Meadows at 6 p.m. The schedule says 4 miles, so if you want to do that you can do the top loop twice, or both loops for 5ish miles.
Sunday: Meet at Killearn Lakes across from Another Broken Egg at 8 a.m. Six easy miles and brunch afterwards for my second 39th birthday celebration!
21 weeks and counting.
Monday, August 4, 2008
Here's to You Richard
I've been thinking a lot about Richard Harvey these past few weeks. We start training for Disney this week and he's been on my mind so much more lately. Funny how the hurt will all come rushing back at odd times.I heard the Top Gun theme song the other day driving home from our run at Centerville Road and I almost couldn't bear the pain. It was a little less than a year ago that we all ran together for the Marine Corp. Marathon at Centerville Road. Richard went out to get all the coolers and when he saw Berinice and I struggling to finish our 20 mile run, he slowed down and drove next to us with that song blasting from his truck speakers. The goose bumps came up and after a lot of yelling and hooping and hollering, we matched his pace. He rolled along, playing DJ for us all of those last 3 miles, pushing us to keep up with him. I can't remember what else he played, Def Lepperd maybe? But I know that first song was "Danger Zone" and it was perfect. Loud, motivating, thumping and all Richard.
Richard was the team leader for the 2008 TNT Disney Team, so he had probably already put in some crazy miles that week. He ran with his team and ran with the Marine Corp group that summer. I don't know how he kept up. Who knows. . . . . but I remember the day he did his 20 miler. He went out to the park at Southwood right in the middle of a September afternoon by himself and started running around the lake. That's a two mile loop and he was doing it 10 times. Around and around alone. He was like that, you know? I can hear him say "get er' done." We got there when he was about half way through, I guess. We finished our short run and it started getting dark and he was still out there. We ran the last loop with him, keeping him going, fighting the bugs. I think we went to Stir Fry One afterwards, I can't remember now. So many memories, so much laughter. We miss you so, so much Richard.
And so this week we start training for Disney again. Twenty two weeks of running for you, Richard. This will be so hard, you'll be on all our minds every day I think. The Boston Half Marathon won't be the same without you. Running Centerville without you. Eating wings after a hard run at Tom Brown without you. But you're with us aren't you? All the way. One mile at a time.
We miss you and we love you, Richard. This is for you.
Running the week of August 4th
Hey there, runners! This week is the beginning of Goofy Training! I have to say I'm darn glad its here. Maybe now I'll eat better and run for a reason? I can only hope :) This is how my week is looking:
Tuesday: Speed work with Chuck at Leon High - 6 p.m.. I don't know about the rest of you, but I've definately seen improvement since doing this work. And its not as hot as you might think, come give it a try.
Wednesday: I'm running 2 miles at home. If anybody is interested in making the trek to Monticello, you're more than welcome to join me! Shoot me an e-mail and I'll have a bottle of water chilling for you.
Thursday: Forest Meadows at 6 p.m. Always a great run in the shade! Erin and I will be at Tom Brown running with the San Diego Team. They've put together a reunion run and dinner afterwards - can't wait to see everyone again!
Saturday: I'll be in Jax doing the Tour de Pain, but there will be a group running in Killearn at 7 a.m. Park at Circle K at the roundabout and run the 5 mile loop. Berinice and some others that are training for Marine Corp will do the loop three times, but our plan calls for 6 miles. Pick your distance!!
22 weeks to go and counting.
Tuesday: Speed work with Chuck at Leon High - 6 p.m.. I don't know about the rest of you, but I've definately seen improvement since doing this work. And its not as hot as you might think, come give it a try.
Wednesday: I'm running 2 miles at home. If anybody is interested in making the trek to Monticello, you're more than welcome to join me! Shoot me an e-mail and I'll have a bottle of water chilling for you.
Thursday: Forest Meadows at 6 p.m. Always a great run in the shade! Erin and I will be at Tom Brown running with the San Diego Team. They've put together a reunion run and dinner afterwards - can't wait to see everyone again!
Saturday: I'll be in Jax doing the Tour de Pain, but there will be a group running in Killearn at 7 a.m. Park at Circle K at the roundabout and run the 5 mile loop. Berinice and some others that are training for Marine Corp will do the loop three times, but our plan calls for 6 miles. Pick your distance!!
22 weeks to go and counting.
Monday, July 28, 2008
Running the week of July 28
Tuesday: Speed work with Chuck at Leon High School Track at 6 p.m. and I promise its fun! Even in the heat, you'll see that it can be very rewarding. And the results are worth all the hard work.
Thursday: Run with Lisa at Tom Brown Park at 6 p.m. Lisa is moving to San Fransisco next week! Come run with her and then send her off in style with dinner at Barnaby's afterwards. Can't make the run? Come eat with us at 7:30ish.
Saturday: Berinice has requested a long run at Centerville Road. She needs 14 miles, so if anybody is up for keeping her company, meet us at 7 a.m. - we'll be out there slogging it out. Go, Berinice! I plan to do 10 miles or so. If you're putting a cooler out, please get a cheap Styrofoam one and hide it in the bushes REALLY well. Aubrey's was stolen last week - that's our third cooler in the last year.
Thursday: Run with Lisa at Tom Brown Park at 6 p.m. Lisa is moving to San Fransisco next week! Come run with her and then send her off in style with dinner at Barnaby's afterwards. Can't make the run? Come eat with us at 7:30ish.
Saturday: Berinice has requested a long run at Centerville Road. She needs 14 miles, so if anybody is up for keeping her company, meet us at 7 a.m. - we'll be out there slogging it out. Go, Berinice! I plan to do 10 miles or so. If you're putting a cooler out, please get a cheap Styrofoam one and hide it in the bushes REALLY well. Aubrey's was stolen last week - that's our third cooler in the last year.
Saturday, July 19, 2008
Running the Week of July 21
Chuck is da man. Seriously. Chuck was my coach for the 2006/2007 season when my Team ran the Disney marathon in January, 2007. Here's to you, Chuck! A true FOTIT. Thanks for running with us, being our timer and cheerleader, bringing coolers for us, grilling burgers and hot dogs, lending bikes, and just being pretty great all the time.
Tuesday: Speedwork with Chuck at Leon High School Track at 6 p.m.. If you haven't tried it yet, come on out. Its really a lot of fun and you'll feel fabulous when its over. Promise. BONUS: dinner afterwards at Tijuana Flats on Mahan Drive in honor of Chuck. Hope you can join us!
Tuesday: Speedwork with Chuck at Leon High School Track at 6 p.m.. If you haven't tried it yet, come on out. Its really a lot of fun and you'll feel fabulous when its over. Promise. BONUS: dinner afterwards at Tijuana Flats on Mahan Drive in honor of Chuck. Hope you can join us!Thursday: Lafeyette Park at 4 p.m. for hill work. If this doesn't work for you, most of the group runs at Forest Meadows at 6 p.m. E-mail Mark at killette1@comcast.net for more details.
Saturday: Killearn Lakes Plantation - meet at 7:30 a.m. for any distance you like. I plan to run 10 or so, some of the Marine Corp folks want 8.
Monday, July 14, 2008
Badwater is today
Eight fierce competitors are running the Badwater 135 today across the floor of Death Valley and half way up Mt. Whitney. Three waves of runners started at 6 a.m., 8 a.m. and 10 a.m. Less than half are to the 41 mile marker now. Dean Karnazas is in 4th place and running between 6 1/2 and 7 1/2 miles per hour. So many numbers, but it just can't possibly tell the true story can it? Pam Reed, who's book I just read, is in 7th place and running a steady 10 minute mile. She has 95 miles to go. . . . Its incredible to me, the determination and grit of these ultrarunners.
Here's the link to all the stats if you're interested in tracking them. http://www.badwater.com/2008web/index.html Photos, stories, updates, and later tonight they promise video.
I'm watching Dan Jensen, number 58. He's running on a prosthetic leg. One leg! And Pam Reed, and Dean Karnazas. But really, the true heroes are the ones that are out there twice as long as the big guys. . . .the ones that might not finish. The ones that are on their feet for many, many more hours than everyone else. That would be, after all.
Here's the link to all the stats if you're interested in tracking them. http://www.badwater.com/2008web/index.html Photos, stories, updates, and later tonight they promise video.
I'm watching Dan Jensen, number 58. He's running on a prosthetic leg. One leg! And Pam Reed, and Dean Karnazas. But really, the true heroes are the ones that are out there twice as long as the big guys. . . .the ones that might not finish. The ones that are on their feet for many, many more hours than everyone else. That would be, after all.
Running the Week of July 14
Tuesday: I plan to try Yasso 800's at Leon, but will start later - I have a meeting so I'll miss Chuck's 6 o'clock speedwork. I plan to start at about 7:30.
Thursday: Lafayette Park at 4 o'clock for 4 loops on the perimeter trail. I found last week that this is a great place to do hill work - the loop is just short of a mile and has some steep, short hills with very little flat.
Saturday: 10 slow miles at Centerville Road at 6:30 a.m. Yeah, I know. Way early, but I've got a 10 o'clock photo session. I'm putting a cooler out at the church - e-mail me if you're coming, I'll add water and G'aid for you.
Thursday: Lafayette Park at 4 o'clock for 4 loops on the perimeter trail. I found last week that this is a great place to do hill work - the loop is just short of a mile and has some steep, short hills with very little flat.
Saturday: 10 slow miles at Centerville Road at 6:30 a.m. Yeah, I know. Way early, but I've got a 10 o'clock photo session. I'm putting a cooler out at the church - e-mail me if you're coming, I'll add water and G'aid for you.
Wednesday, July 9, 2008
Getting Goofy
From Mouse Planet: http://www.mouseplanet.com
Getting Goofy
Friday, May 13, 2005 Lani Teshima, staff writer
When Disney's Wide World of Sports officials announced that they were splitting the 2006 Walt Disney World Half–Marathon and Marathon events into two separate days back to back over a weekend, some individuals complained that this would cause some inconvenience. There is one group, however, that cheered about the change. These individuals have decided to make the most of the new format by registering for both events to participate in the first ever “Goofy's Race and a Half Challenge.”
Yes, you read right. There is currently a group of approximately 200 to 300 individuals who have registered for both Saturday's half–marathon and Sunday's full marathon events. By Sunday afternoon on January 8, 2006, these people will have officially run or walked 39.3 in the preceding 30 hours.
Such incredible feats are not unknown among the marathon event circuit; the Rock 'N Roll Marathon and Country Music Marathon series of events (organized by the same group), for example, offer various medal incentives that are available only to those who run a combination of halves and fulls. And to provide incentive, Disney is doing something similar: It is offering a special third medal for those who finish both. Those who have asked Disney race officials about this mysterious third medal have received the following response:
Yes, that is true.
We think that doing something like that; running a Half Marathon for a “Donald Duck” on Saturday and a Full Marathon for a “Mickey Mouse” on Sunday, sounds kind of “Goofy.” If you know what I mean. So if they finish both, people deserve a third “special medal.”
Have a magical day!
Individuals who have already officially registered for one of the events recently received e–mail from Disney Sports: If you run both events, you not only get your Donald and Mickey medals, but you also get a special Goofy medal, never before available for the WDW Marathon event.
Are you an experienced runner or racewalker who is ready to go beyond a marathon, to add a half–marathon to your weekend plans next January? Why not sign up for both, and do the “Disney Double?”
Does the concept of running a half–marathon and marathon back to back seem completely unfeasible and daunting to you? Not all the Disney Double participants are experienced ultra–marathoners. Some are marathoners who are ready to push on with the additional miles, while some are triathletes who are accustomed to doing more than just one distance activity during an event.
Kurt Jensen of Long Island, New York, has registered for both events and plans to continue cross–training about 15 hours a week, because he races in triathlons. “I think it is very important to cross–train in order to stay injury free and healthy. And the endurance that you pick up from swimming and biking carries over into running.”
Another participant who has registered for both events is Vicky Merry, from the Pensacola area of Florida. Unlike Jensen, Merry is strictly a racewalker, and does not run. She has, however, successfully completed over 20 half marathons and just as many full marathons since the 1980s. Merry is contemplating entering a 50–mile event in Houston in early December, and believes that she can build up her ultra–distance training for both events.
Some participants, like Adam Rojas of Duluth, Georgia, have not officially run ultra distances. However, Rojas ended up running more than 26.2 miles for a previous Disney Marathon, anyway. “After completing the marathon, my mother–in–law informed me that my father–in–law was struggling. I went back on the course about 6 miles, found him, and helped him finish the race.”
According to marathon expert and trainer Hal Higdon, the concept of running back–to–back long runs on Saturday and Sunday is not at all far–fetched for someone who is training for an ultra distance (anything over a marathon distance of 26.2 miles). Higdon said: “In my ultramarathon training programs (available on halhigdon.com), I prescribe back–to–back long runs on Saturday and Sunday as the best way to develop endurance for races over 26 miles. And when you follow a half marathon with a marathon the next day, you essentially are doing an ultra. Even my Intermediate marathon training programs feature a pace run on Saturday followed by an easy long run on Sunday, at peak a 10–miler followed by a 20–miler. Someone following one of my Intermediate schedules would be well prepared for the Disney Double.”
Unlike an ultra–marathon, however, doing the Disney Double entails taking a significant break on Saturday. Higdon suggests taking it real easy after the half–marathon on Saturday, and scheduling a massage for the late afternoon. “If you promote this approach, I hope Disney has enough massage therapists to satisfy everybody's needs,” he said. He also recommends an ice bath and a nap, but discourages participants from taking Ibuprofen (which may hinder recovery) or visiting the parks on Saturday.
Not everyone thinks they should waste a perfectly good day on resting. After all, the reason many of these marathoners continue to return to do the Walt Disney World Marathon every year is to have an excuse to visit the resort. For example, triathlete Jensen plans on visiting a park on Saturday. Merry doesn't plan on just resting, either, although she is not quite as ambitious as Jensen. “I'll be there with several friends, so we'll talk and maybe visit the [Fitness] Expo again. Downtown Disney is a great place to go that doesn't cost anything to get in. However, I accept I'll have to make a few purchases!”
Those we spoke to, however, for the most part just plan on taking it easy, making sure to rehydrate their bodies in preparation for the second day.
In addition to hydration, food will play a pretty important part of the participants' Saturday plans. Although everyone we spoke to specifically mentioned pasta, Higdon provided more specifics: “I don't wait to Saturday night. I sit down to a late lunch featuring carbohydrates several hours after the race, as soon as your stomach has time to settle. I would stay away from soft drinks and alcohol. Then another carb meal later that evening in addition to whatever you might eat before the marathon in the morning.”
Looks like pasta all day Saturday for the Disney Doublers!
Because the Disney events start so early in the morning, getting enough sleep may be particularly important for those planning on doing both events. Higdon notes, however, that since most runners are nervous before a marathon and don't sleep well, anyway, he recommends just relaxing and resting even if you cannot fall asleep. Charles Wait of Richmond, Texas, agrees that not resting enough on Saturday could lead to a Sunday failure. He plans to do his serious park visiting after the marathon. “The best thing about Disney is that the parks are there to walk through on Sunday afternoon and Monday. What other marathon has such an inviting open area to allow you to hobble/walk at your heart's content? At most other marathons, all you do is go home or to the hotel, and you're at work the next day.” Higdon covers the subject of post–ultra marathon recovery in “Mile 27” a chapter in his book Marathon: The Ultimate Training Guide. In it, he suggests replacing fluids immediately after crossing the finish line, then eating as soon as your stomach settles.
“In contrast to what you eat before a marathon, some protein afterwards will aid recovery. If using an energy bar, read the label to see if there is at least 20 percent protein for recovery. Then begin eating to replace glycogen, the same types of meals you might have eaten in the three days before the race,” Higdon said, “The best time for a post–marathon massage is 48 to 72 hours afterwards. Schedule one before you board the plane to Orlando.”
To prevent injury, Higdon tells runners to do no running (or much of anything else) for the first 72 hours after the event.
Although some participants plan to return to work immediately after marathon weekend, some plan to spend the post–marathon days visiting the parks… and showing off their medals. Charles Wait cannot wait to visit the parks after the marathon. “In addition to the bragging one does with the medal, it's probably the best way to work through the soreness.” In his case, he will have the option of wearing all three medals, or wearing just the Goofy medal alone, since Goofy will be the rarest of all medal types in the parks.
Then there are those who may actually end up with four medals because they plan to also participate in the 5K—because for the first time, Disney is expanding its offering of a finisher's medal for the 5K to adults as well as children. Mark Druckenmiller, from Pennsylvania, has registered for all three events. “This year the plan is to have four medals, the Fun Run, Donald, Mickey, and Goofy. It will be like a Mr. T starter set with all that jewelry.”
The most unusual thing about Druckenmiller is not that he has plunged head first into registering for three events, but that he does not follow a regimented marathon training plan. Instead, he stays fit from a variety of sports. When the marathon arrives, he puts his running shoes and simply heads out the door. “Thing is, I don't train. When I say that, I mean it; not like others say they don't train. I literally get up on marathon morning, not having run except in other sports and stuff since the previous year's race. I do a mixture of running and walking. Basically I run until I get tired or feel like stopping and then walk until I feel like running again. I don't go by time or distance or anything, just when I feel like switching. Anyway, I finished my first marathon that year ahead of both of my sisters in around 5 hours and 38 minutes. "
Mark's sytem is highly unorthodox and strongly discouraged, since it invites injury—although it does to some extent depend on how much of a workout a person gets in other sports. For Mark, the “run several minutes, then walk” system developed by Jeff Galloway seems to have worked.
Registering for both the full and half events does not give you a discount, but you do get all the accoutrements of each individual event, such as the finisher's medal and race T–shirt. At $95 for the marathon and $85 for the half (not including processing fees), this is not an event for the budget–minded.
Most of all, however, is that those who complete both and who receive a Goofy medal will have the kind of bragging rights not even the Mickey medal–wearers will be able to boast next year.
Getting Goofy
Friday, May 13, 2005 Lani Teshima, staff writer
When Disney's Wide World of Sports officials announced that they were splitting the 2006 Walt Disney World Half–Marathon and Marathon events into two separate days back to back over a weekend, some individuals complained that this would cause some inconvenience. There is one group, however, that cheered about the change. These individuals have decided to make the most of the new format by registering for both events to participate in the first ever “Goofy's Race and a Half Challenge.”
Yes, you read right. There is currently a group of approximately 200 to 300 individuals who have registered for both Saturday's half–marathon and Sunday's full marathon events. By Sunday afternoon on January 8, 2006, these people will have officially run or walked 39.3 in the preceding 30 hours.
Such incredible feats are not unknown among the marathon event circuit; the Rock 'N Roll Marathon and Country Music Marathon series of events (organized by the same group), for example, offer various medal incentives that are available only to those who run a combination of halves and fulls. And to provide incentive, Disney is doing something similar: It is offering a special third medal for those who finish both. Those who have asked Disney race officials about this mysterious third medal have received the following response:
Yes, that is true.
We think that doing something like that; running a Half Marathon for a “Donald Duck” on Saturday and a Full Marathon for a “Mickey Mouse” on Sunday, sounds kind of “Goofy.” If you know what I mean. So if they finish both, people deserve a third “special medal.”
Have a magical day!
Individuals who have already officially registered for one of the events recently received e–mail from Disney Sports: If you run both events, you not only get your Donald and Mickey medals, but you also get a special Goofy medal, never before available for the WDW Marathon event.
Are you an experienced runner or racewalker who is ready to go beyond a marathon, to add a half–marathon to your weekend plans next January? Why not sign up for both, and do the “Disney Double?”
Does the concept of running a half–marathon and marathon back to back seem completely unfeasible and daunting to you? Not all the Disney Double participants are experienced ultra–marathoners. Some are marathoners who are ready to push on with the additional miles, while some are triathletes who are accustomed to doing more than just one distance activity during an event.
Kurt Jensen of Long Island, New York, has registered for both events and plans to continue cross–training about 15 hours a week, because he races in triathlons. “I think it is very important to cross–train in order to stay injury free and healthy. And the endurance that you pick up from swimming and biking carries over into running.”
Another participant who has registered for both events is Vicky Merry, from the Pensacola area of Florida. Unlike Jensen, Merry is strictly a racewalker, and does not run. She has, however, successfully completed over 20 half marathons and just as many full marathons since the 1980s. Merry is contemplating entering a 50–mile event in Houston in early December, and believes that she can build up her ultra–distance training for both events.
Some participants, like Adam Rojas of Duluth, Georgia, have not officially run ultra distances. However, Rojas ended up running more than 26.2 miles for a previous Disney Marathon, anyway. “After completing the marathon, my mother–in–law informed me that my father–in–law was struggling. I went back on the course about 6 miles, found him, and helped him finish the race.”
According to marathon expert and trainer Hal Higdon, the concept of running back–to–back long runs on Saturday and Sunday is not at all far–fetched for someone who is training for an ultra distance (anything over a marathon distance of 26.2 miles). Higdon said: “In my ultramarathon training programs (available on halhigdon.com), I prescribe back–to–back long runs on Saturday and Sunday as the best way to develop endurance for races over 26 miles. And when you follow a half marathon with a marathon the next day, you essentially are doing an ultra. Even my Intermediate marathon training programs feature a pace run on Saturday followed by an easy long run on Sunday, at peak a 10–miler followed by a 20–miler. Someone following one of my Intermediate schedules would be well prepared for the Disney Double.”
Unlike an ultra–marathon, however, doing the Disney Double entails taking a significant break on Saturday. Higdon suggests taking it real easy after the half–marathon on Saturday, and scheduling a massage for the late afternoon. “If you promote this approach, I hope Disney has enough massage therapists to satisfy everybody's needs,” he said. He also recommends an ice bath and a nap, but discourages participants from taking Ibuprofen (which may hinder recovery) or visiting the parks on Saturday.
Not everyone thinks they should waste a perfectly good day on resting. After all, the reason many of these marathoners continue to return to do the Walt Disney World Marathon every year is to have an excuse to visit the resort. For example, triathlete Jensen plans on visiting a park on Saturday. Merry doesn't plan on just resting, either, although she is not quite as ambitious as Jensen. “I'll be there with several friends, so we'll talk and maybe visit the [Fitness] Expo again. Downtown Disney is a great place to go that doesn't cost anything to get in. However, I accept I'll have to make a few purchases!”
Those we spoke to, however, for the most part just plan on taking it easy, making sure to rehydrate their bodies in preparation for the second day.
In addition to hydration, food will play a pretty important part of the participants' Saturday plans. Although everyone we spoke to specifically mentioned pasta, Higdon provided more specifics: “I don't wait to Saturday night. I sit down to a late lunch featuring carbohydrates several hours after the race, as soon as your stomach has time to settle. I would stay away from soft drinks and alcohol. Then another carb meal later that evening in addition to whatever you might eat before the marathon in the morning.”
Looks like pasta all day Saturday for the Disney Doublers!
Because the Disney events start so early in the morning, getting enough sleep may be particularly important for those planning on doing both events. Higdon notes, however, that since most runners are nervous before a marathon and don't sleep well, anyway, he recommends just relaxing and resting even if you cannot fall asleep. Charles Wait of Richmond, Texas, agrees that not resting enough on Saturday could lead to a Sunday failure. He plans to do his serious park visiting after the marathon. “The best thing about Disney is that the parks are there to walk through on Sunday afternoon and Monday. What other marathon has such an inviting open area to allow you to hobble/walk at your heart's content? At most other marathons, all you do is go home or to the hotel, and you're at work the next day.” Higdon covers the subject of post–ultra marathon recovery in “Mile 27” a chapter in his book Marathon: The Ultimate Training Guide. In it, he suggests replacing fluids immediately after crossing the finish line, then eating as soon as your stomach settles.
“In contrast to what you eat before a marathon, some protein afterwards will aid recovery. If using an energy bar, read the label to see if there is at least 20 percent protein for recovery. Then begin eating to replace glycogen, the same types of meals you might have eaten in the three days before the race,” Higdon said, “The best time for a post–marathon massage is 48 to 72 hours afterwards. Schedule one before you board the plane to Orlando.”
To prevent injury, Higdon tells runners to do no running (or much of anything else) for the first 72 hours after the event.
Although some participants plan to return to work immediately after marathon weekend, some plan to spend the post–marathon days visiting the parks… and showing off their medals. Charles Wait cannot wait to visit the parks after the marathon. “In addition to the bragging one does with the medal, it's probably the best way to work through the soreness.” In his case, he will have the option of wearing all three medals, or wearing just the Goofy medal alone, since Goofy will be the rarest of all medal types in the parks.
Then there are those who may actually end up with four medals because they plan to also participate in the 5K—because for the first time, Disney is expanding its offering of a finisher's medal for the 5K to adults as well as children. Mark Druckenmiller, from Pennsylvania, has registered for all three events. “This year the plan is to have four medals, the Fun Run, Donald, Mickey, and Goofy. It will be like a Mr. T starter set with all that jewelry.”
The most unusual thing about Druckenmiller is not that he has plunged head first into registering for three events, but that he does not follow a regimented marathon training plan. Instead, he stays fit from a variety of sports. When the marathon arrives, he puts his running shoes and simply heads out the door. “Thing is, I don't train. When I say that, I mean it; not like others say they don't train. I literally get up on marathon morning, not having run except in other sports and stuff since the previous year's race. I do a mixture of running and walking. Basically I run until I get tired or feel like stopping and then walk until I feel like running again. I don't go by time or distance or anything, just when I feel like switching. Anyway, I finished my first marathon that year ahead of both of my sisters in around 5 hours and 38 minutes. "
Mark's sytem is highly unorthodox and strongly discouraged, since it invites injury—although it does to some extent depend on how much of a workout a person gets in other sports. For Mark, the “run several minutes, then walk” system developed by Jeff Galloway seems to have worked.
Registering for both the full and half events does not give you a discount, but you do get all the accoutrements of each individual event, such as the finisher's medal and race T–shirt. At $95 for the marathon and $85 for the half (not including processing fees), this is not an event for the budget–minded.
Most of all, however, is that those who complete both and who receive a Goofy medal will have the kind of bragging rights not even the Mickey medal–wearers will be able to boast next year.
Monday, June 30, 2008
Breath In, Breath Out
-- Author Unknown
There's a stretch of road that I run on that is long and straight and seems to go on forever. I used to hate it, but now its my favorite place. See, I don't have to do anything, just run. I don't have to avoid dogs, dodge traffic, or encounter potholes. Its just me and the road.
Breath in, breath out.
Last night while I was on that stretch I began to think how powerfully simple this all is. We ask our body to run and it does. . . at first not far. . . but then over time it becomes this machine. A simple perfect machine.
Breath in, breath out.
One foot and another. An endless repetition of a series of moves that propels you further and further along. And the miracle of the human body is that it responds by carrying you further and further until one day you show up at work and say, "I ran eight miles yesterday" and all the jaws drop. Yes. . . you did. Something that your co-workers consider positively superhuman. You did it. You may not look like a superhuman, but at that moment you are.
My mind flashes back to a conversation I've had about running. Every run is a test; a test to see what you are made of. Do you have it in you today? Here on the road there is no way to cheat. Its simple, you either run it or you don't. Either you win or the road wins. And no matter how sick you are, no matter how tired you are, the road still asks, do you have it in you? Even if you had a great run yesterday, the road is still out there today and today you have to prove what you are made of. When Oprah ran the marathon folks said, yeah, but she had a personal trainer. Yeah, but she had a personal chef. Right, but no one can run it for her. She took every step herself. And you. . . . well you take every step yourself.
Breath in, breath out.
The road doesn't care if you are good looking, smart, young, old. The test is the same. What do you have in you today? Some days you come home glowing with accomplishment. Other days you lose. You feel fat, heavy, out of shape, tired. Well meaning friends say "why do you do that to yourself?" but you know. . . you aren't doing TO yourself, you are doing it FOR yourself.
Breath in. Breath out.
Scuff, scuff, scuff, scuff, scuff. Individually the movements are simple, even amateurish. Collectively though, they are powerful.
Along the way you lose things. Some of you have lost weight. I haven't. But I've lost that voice I call the "inner loser" who tells you all the reasons why you can't run (you're too old, too fat, too tired, too sick, you just ran yesterday). My inner looser can't run more than a mile. I leave him beside the road early in my runs these days. You lose the stress of the day. No matter how bad your day is, you sweat out all those problems on a long run. You shut off the voices. You silence the chatter. Just you and the road, alone.
Breath in. Breath out.
I know we all have goals. 5k goals and marathon goals and negative splits. But on your next run let me encourage you to just run and enjoy the simple pleasure of running. No watch, no time limit, you're not going anywhere, you're not getting anywhere. You just are . . . a simple lone runner. . . on a long stretch of road.
I'll see you out there.
There's a stretch of road that I run on that is long and straight and seems to go on forever. I used to hate it, but now its my favorite place. See, I don't have to do anything, just run. I don't have to avoid dogs, dodge traffic, or encounter potholes. Its just me and the road.
Breath in, breath out.
Last night while I was on that stretch I began to think how powerfully simple this all is. We ask our body to run and it does. . . at first not far. . . but then over time it becomes this machine. A simple perfect machine.
Breath in, breath out.
One foot and another. An endless repetition of a series of moves that propels you further and further along. And the miracle of the human body is that it responds by carrying you further and further until one day you show up at work and say, "I ran eight miles yesterday" and all the jaws drop. Yes. . . you did. Something that your co-workers consider positively superhuman. You did it. You may not look like a superhuman, but at that moment you are.
My mind flashes back to a conversation I've had about running. Every run is a test; a test to see what you are made of. Do you have it in you today? Here on the road there is no way to cheat. Its simple, you either run it or you don't. Either you win or the road wins. And no matter how sick you are, no matter how tired you are, the road still asks, do you have it in you? Even if you had a great run yesterday, the road is still out there today and today you have to prove what you are made of. When Oprah ran the marathon folks said, yeah, but she had a personal trainer. Yeah, but she had a personal chef. Right, but no one can run it for her. She took every step herself. And you. . . . well you take every step yourself.
Breath in, breath out.
The road doesn't care if you are good looking, smart, young, old. The test is the same. What do you have in you today? Some days you come home glowing with accomplishment. Other days you lose. You feel fat, heavy, out of shape, tired. Well meaning friends say "why do you do that to yourself?" but you know. . . you aren't doing TO yourself, you are doing it FOR yourself.
Breath in. Breath out.
Scuff, scuff, scuff, scuff, scuff. Individually the movements are simple, even amateurish. Collectively though, they are powerful.
Along the way you lose things. Some of you have lost weight. I haven't. But I've lost that voice I call the "inner loser" who tells you all the reasons why you can't run (you're too old, too fat, too tired, too sick, you just ran yesterday). My inner looser can't run more than a mile. I leave him beside the road early in my runs these days. You lose the stress of the day. No matter how bad your day is, you sweat out all those problems on a long run. You shut off the voices. You silence the chatter. Just you and the road, alone.
Breath in. Breath out.
I know we all have goals. 5k goals and marathon goals and negative splits. But on your next run let me encourage you to just run and enjoy the simple pleasure of running. No watch, no time limit, you're not going anywhere, you're not getting anywhere. You just are . . . a simple lone runner. . . on a long stretch of road.
I'll see you out there.
Tuesday, June 24, 2008
Tricia's Race Report
It all started for me when Richard Harvey passed away. We were at the funeral and I was truly inspired by the number of people that lined the wall. All of these people had dress clothes on and tennis shoes and medals galore on their necks. Then these same people all put a flower on his casket and they stuck together as one large group at the funeral and you could tell who they were and how much they cared about each other. And that is when Edwin and I decided it was our destiny at that moment to sign up with Team in Training. We had to do it for Richard and find out who all these wonderful people were that cared so much about each other.
When I first signed up I thought well this shouldn't be so hard. I've played sports for 12 years I am in great shape. Then we did the 5k Run for the Cookies, and I thought, "Oh, what did I get myself into." I kept asking Robin if she thought I would get faster or if she thought I would be able to run longer as the training went on and she always told me of course I could so I kept going for the next 5 months. I trained as best I could and surprised myself at how much I improved and my breathing improved and especially how much weight I had lost. And I admit I cheated some, I ate healthy most of the time but I couldn't deny my chocolate craving or my fast food cravings. I figured Richard ran multiple marathons and would always come over with a huge Taco Bell cup after he had just eaten a full meal there and he was doing good running (he he).
Half marathon day begin at 3:30 a.m. I can't remember the last time I was up that early. But I woke up refreshed and awake. I stood up from bed and my knee was swollen. Probably slept funny, but it hurt. I just kept thinking this is the last thing I need today and I am going to keep going no matter how bad it hurts. So I headed downstairs, took pictures, and boarded the bus. The bus driver was funny. This guy was sitting in traffic for about 20 minutes and all I kept saying to myself was "We better get to the start line with plenty of time because I am not going to start late and jeopardize my chances of being swept or it will be this guys butt for sure." So finally he figured out he could go around and off we were. We got to the start area and hit the bathrooms. I went once and kept thinking should I go again like John "The Penguin" said or should I go drop off my bag or should I stretch. There were tons of thought running through my head at that point. So finally I made my way to the start line and found my corral. All the way in the back, so I looked around for other Team Tally people and found Michelle W. I was so happy and we were chatting and the start gun went off. I was surprised because the corrals moved very quickly or at least it seemed that way. I made it to the start line in no time and I was off.
I remember passing people hanging out on their balconies and the helicopter flying overhead. There was one lady in her bathrobe waving and holding signs on her balcony, I just thought why you would get up this early to come outside in your bathrobe. Of course I know why to cheer us on. DUH! There were two ladies in front of me that had a sign on their back that said this was their 18^th^ marathon. They were walking the whole marathon. Holy cow, that is absolutely amazing. There were people everywhere. I was more focused on everyone around me and watching the Elvis' in skirts running by. It was like Mardi Gras but everyone was running the whole time.
The first half a mile my legs started cramping but I kept running knowing what Robin, Erin , and Sara said all season that if I kept going it would work itself out. And it did. By the end of mile 1 my legs no longer hurt and I knew this was going to be a great time. I got to about mile 2 when Dalisha and Tiffany came up. I tried to stay with Tiffany but man she is fast. So Dalisha and I ran/walked together. It was about mile 2.5 when I saw a sign from a Leukemia survivor. It was incredible the support they had for us running. Seeing the survivor made me feel like I could run forever for her. I started the lip clenching as if I was going to break down, but then I thought man I have 11 more miles of this I have to stay strong and I can break down at the end if I need to. So I kept going. Mile 3 "The doghouse" was really cool. There was some radio guy yelling and barking and there was someone dressed in a dog costume. I made sure to high five him for being out there and cheering us on.
At a certain point on the course I recognized the aircraft carrier that Edwin and I had seen the day before when we were sightseeing. It was incredible running by the water. The breeze was awesome and the water was gorgeous and there were boats everywhere. There was a Boston terrier trying to play with a huge yellow lab and the lab was just laying there trying to sleep. It was peaceful. It was about at that time I felt like I had support from above and that Richard was right there with me. Again I almost broke down in tears and had to hold it in. When I turned the corner for 6.5 miles I saw Tina on the corner of the street cheering in some really big glasses and purple stockings. I was so happy to see her I ran up cheering with her and gave her a big hug. I was glad she was there and I saw someone I recognized. That gave me even more energy and I knew I could do this. I ran a 13 minute mile after that. And I knew I was half way done.
At one point we were on the freeway running. I was trying to get on flat ground so I would start at the top of the road and run down, then I would start from the bottom and run up and I did this for a while. It was fun and I am sure people were thinking what is that crazy nut doing up there. I remember running past a bunch of guys wearing TNT purple singlet's and had balloon boobs underneath. They were awesome. One guy gave me a high five and then I head downhill for another fast run. I made sure at every downhill I would run to make sure my time was getting slower.
At about mile 10 or 11 I saw Robin on the corner cheering as I came around. She snapped pictures and joined me for the run/walk. I am pretty sure I talked her ear off at that point telling her everything she already saw in the past 10 miles, but I was so excited to be close to the finish line and to have her run me in to the finish line. When I got to mile 13, I had a crazy thought cross my mind. I thought hey since I am 40 minutes ahead of the sweep time I should keep going, it's only 6 more miles to the next sweep and then I am home free and I can finish the whole marathon. And right as my thought finished I snapped back into reality and my feet told me you better not. So at the 13.1 clock when my chip beeped I stopped running. I thought that's it I finished. And I was trying to get good poses for Robin to get pictures, and then some guy in front of me said half marathon keep going around the corner through the finish line. Of course there was so much going on I had no idea where to go and just followed people. I crossed the finish line trying to go slow enough to find Robin and her camera. I walked over and got my medal and some PB&J and sat down.
Sitting down was probably not the best idea. But I waited a few minutes, relaxed and then headed for the shuttle to the finish line. Edwin and I were texting back and forth so I knew what mile he was on and how quickly I needed to get on the bus. I called everyone in my phone. I called my Dad and almost broke down in tears, then I called my Grandma she was so proud of me. While I was on the phone with my Grandma someone came up behind me, put their arm on my shoulder and said "Richard would be so proud" and walked away. I lost it there. The tears began rolling and there was no holding back. It was at that moment that I realized the accomplishment I had achieved and who this was all about. I did it all for Richard and he inspired me till the end. I boarded the bus and headed for Edwin at that point. I called my Mom and we talked on the bus ride over. When I saw Edwin cross the finish line, I teared up again but this time was his time to break down and I was there for him. We made our way to the tent and sat down with the team and ate some food and more food until we were stuffed.
This whole experience was hard but it was well worth everything. The training was awesome and I felt like I was definitely more prepared then most people not with TNT out there. I knew what to do at the water stops; I knew when to eat my Luna moons, and what to do after I finished the race. I couldn't have done this with without an amazing coach and team leader. I was thinking about Edwin doing Disney in January 2009 and how it will be so much different. I am definitely going to miss doing everything as a team but maybe when I work up to the 26.2 miles I can do it again with such a wonderful group of people. Thank you for everything.
When I first signed up I thought well this shouldn't be so hard. I've played sports for 12 years I am in great shape. Then we did the 5k Run for the Cookies, and I thought, "Oh, what did I get myself into." I kept asking Robin if she thought I would get faster or if she thought I would be able to run longer as the training went on and she always told me of course I could so I kept going for the next 5 months. I trained as best I could and surprised myself at how much I improved and my breathing improved and especially how much weight I had lost. And I admit I cheated some, I ate healthy most of the time but I couldn't deny my chocolate craving or my fast food cravings. I figured Richard ran multiple marathons and would always come over with a huge Taco Bell cup after he had just eaten a full meal there and he was doing good running (he he).
Half marathon day begin at 3:30 a.m. I can't remember the last time I was up that early. But I woke up refreshed and awake. I stood up from bed and my knee was swollen. Probably slept funny, but it hurt. I just kept thinking this is the last thing I need today and I am going to keep going no matter how bad it hurts. So I headed downstairs, took pictures, and boarded the bus. The bus driver was funny. This guy was sitting in traffic for about 20 minutes and all I kept saying to myself was "We better get to the start line with plenty of time because I am not going to start late and jeopardize my chances of being swept or it will be this guys butt for sure." So finally he figured out he could go around and off we were. We got to the start area and hit the bathrooms. I went once and kept thinking should I go again like John "The Penguin" said or should I go drop off my bag or should I stretch. There were tons of thought running through my head at that point. So finally I made my way to the start line and found my corral. All the way in the back, so I looked around for other Team Tally people and found Michelle W. I was so happy and we were chatting and the start gun went off. I was surprised because the corrals moved very quickly or at least it seemed that way. I made it to the start line in no time and I was off.
I remember passing people hanging out on their balconies and the helicopter flying overhead. There was one lady in her bathrobe waving and holding signs on her balcony, I just thought why you would get up this early to come outside in your bathrobe. Of course I know why to cheer us on. DUH! There were two ladies in front of me that had a sign on their back that said this was their 18^th^ marathon. They were walking the whole marathon. Holy cow, that is absolutely amazing. There were people everywhere. I was more focused on everyone around me and watching the Elvis' in skirts running by. It was like Mardi Gras but everyone was running the whole time.
The first half a mile my legs started cramping but I kept running knowing what Robin, Erin , and Sara said all season that if I kept going it would work itself out. And it did. By the end of mile 1 my legs no longer hurt and I knew this was going to be a great time. I got to about mile 2 when Dalisha and Tiffany came up. I tried to stay with Tiffany but man she is fast. So Dalisha and I ran/walked together. It was about mile 2.5 when I saw a sign from a Leukemia survivor. It was incredible the support they had for us running. Seeing the survivor made me feel like I could run forever for her. I started the lip clenching as if I was going to break down, but then I thought man I have 11 more miles of this I have to stay strong and I can break down at the end if I need to. So I kept going. Mile 3 "The doghouse" was really cool. There was some radio guy yelling and barking and there was someone dressed in a dog costume. I made sure to high five him for being out there and cheering us on.
At a certain point on the course I recognized the aircraft carrier that Edwin and I had seen the day before when we were sightseeing. It was incredible running by the water. The breeze was awesome and the water was gorgeous and there were boats everywhere. There was a Boston terrier trying to play with a huge yellow lab and the lab was just laying there trying to sleep. It was peaceful. It was about at that time I felt like I had support from above and that Richard was right there with me. Again I almost broke down in tears and had to hold it in. When I turned the corner for 6.5 miles I saw Tina on the corner of the street cheering in some really big glasses and purple stockings. I was so happy to see her I ran up cheering with her and gave her a big hug. I was glad she was there and I saw someone I recognized. That gave me even more energy and I knew I could do this. I ran a 13 minute mile after that. And I knew I was half way done.
At one point we were on the freeway running. I was trying to get on flat ground so I would start at the top of the road and run down, then I would start from the bottom and run up and I did this for a while. It was fun and I am sure people were thinking what is that crazy nut doing up there. I remember running past a bunch of guys wearing TNT purple singlet's and had balloon boobs underneath. They were awesome. One guy gave me a high five and then I head downhill for another fast run. I made sure at every downhill I would run to make sure my time was getting slower.
At about mile 10 or 11 I saw Robin on the corner cheering as I came around. She snapped pictures and joined me for the run/walk. I am pretty sure I talked her ear off at that point telling her everything she already saw in the past 10 miles, but I was so excited to be close to the finish line and to have her run me in to the finish line. When I got to mile 13, I had a crazy thought cross my mind. I thought hey since I am 40 minutes ahead of the sweep time I should keep going, it's only 6 more miles to the next sweep and then I am home free and I can finish the whole marathon. And right as my thought finished I snapped back into reality and my feet told me you better not. So at the 13.1 clock when my chip beeped I stopped running. I thought that's it I finished. And I was trying to get good poses for Robin to get pictures, and then some guy in front of me said half marathon keep going around the corner through the finish line. Of course there was so much going on I had no idea where to go and just followed people. I crossed the finish line trying to go slow enough to find Robin and her camera. I walked over and got my medal and some PB&J and sat down.
Sitting down was probably not the best idea. But I waited a few minutes, relaxed and then headed for the shuttle to the finish line. Edwin and I were texting back and forth so I knew what mile he was on and how quickly I needed to get on the bus. I called everyone in my phone. I called my Dad and almost broke down in tears, then I called my Grandma she was so proud of me. While I was on the phone with my Grandma someone came up behind me, put their arm on my shoulder and said "Richard would be so proud" and walked away. I lost it there. The tears began rolling and there was no holding back. It was at that moment that I realized the accomplishment I had achieved and who this was all about. I did it all for Richard and he inspired me till the end. I boarded the bus and headed for Edwin at that point. I called my Mom and we talked on the bus ride over. When I saw Edwin cross the finish line, I teared up again but this time was his time to break down and I was there for him. We made our way to the tent and sat down with the team and ate some food and more food until we were stuffed.
This whole experience was hard but it was well worth everything. The training was awesome and I felt like I was definitely more prepared then most people not with TNT out there. I knew what to do at the water stops; I knew when to eat my Luna moons, and what to do after I finished the race. I couldn't have done this with without an amazing coach and team leader. I was thinking about Edwin doing Disney in January 2009 and how it will be so much different. I am definitely going to miss doing everything as a team but maybe when I work up to the 26.2 miles I can do it again with such a wonderful group of people. Thank you for everything.
Baby Its Hot Out There
There's been some talk about the heat here in Tallahassee. You know, about running in it. While most people want to get from the car to the house and from the car to the office quickly and with the least amount of sweat we runners are out in it for hours. Running after the sun is down, on the trails, and in the wee hours of the weekend helps, but really. . . its the humidity that makes it so rough.
Here's some interesting information fo you on running in the heat. Doesn't cool us off, but interesting nevertheless:
"Humidity on top of heat drastically decreases the body's ability to cool itself. "Sweating doesn't cool the body; it's the evaporation of the sweat that makes you feel cooler," says Lisa Bliss, M.D., medical director of the Badwater Ultramarathon. "When it's humid, it's harder for the sweat to evaporate." The most effective way to deal with the oppressive combination of high humidity and heat? "Let your body self-select the pace," says Dr. Bliss. In other words, when it's hot, slow down. "If it ain't happening, it ain't happening," says Dunaway. "What we say here is 'Don't be a hero in the heat.'"
And from Jeff Galloway's Book on Running (published 1984):"In hot weather, blood rushes to the surface of your skin and spreads out in thousands of tiny capillaries to release the heat. Small reservoirs of water in the sweat glands are squeezed out on the skin's surface by tiny "sweat muscles" to cool off the skin and body through evaporation. This capillary action and sweating diverts needed blood away from the exercising muscles, reducing their work capacity. There is also less blood to carry oxygen to the cells and remove waste. Although you may become adapted to the heat through training, even the best heat runner will feel discomfort and run slower as the mercury climbs... "
While training hard for Marine Corp last summer, we discovered that putting some hand towels in the cooler with the ice water was a fabulous way to cool down. Squeeze the hand towel over your neck and head to refresh and cool down. A bit of gasping is always good, but it really gave us a boost.
Here's some interesting information fo you on running in the heat. Doesn't cool us off, but interesting nevertheless:
"Humidity on top of heat drastically decreases the body's ability to cool itself. "Sweating doesn't cool the body; it's the evaporation of the sweat that makes you feel cooler," says Lisa Bliss, M.D., medical director of the Badwater Ultramarathon. "When it's humid, it's harder for the sweat to evaporate." The most effective way to deal with the oppressive combination of high humidity and heat? "Let your body self-select the pace," says Dr. Bliss. In other words, when it's hot, slow down. "If it ain't happening, it ain't happening," says Dunaway. "What we say here is 'Don't be a hero in the heat.'"
And from Jeff Galloway's Book on Running (published 1984):"In hot weather, blood rushes to the surface of your skin and spreads out in thousands of tiny capillaries to release the heat. Small reservoirs of water in the sweat glands are squeezed out on the skin's surface by tiny "sweat muscles" to cool off the skin and body through evaporation. This capillary action and sweating diverts needed blood away from the exercising muscles, reducing their work capacity. There is also less blood to carry oxygen to the cells and remove waste. Although you may become adapted to the heat through training, even the best heat runner will feel discomfort and run slower as the mercury climbs... "
While training hard for Marine Corp last summer, we discovered that putting some hand towels in the cooler with the ice water was a fabulous way to cool down. Squeeze the hand towel over your neck and head to refresh and cool down. A bit of gasping is always good, but it really gave us a boost.
My Race Report
Why do I run marathons? Why do I put myself through all that stuff? And the better question, why did I agree to coach other people on how to run a marathon? Two words: Finish Line. No two foot strip of real estate can be as wonderful and yearned for in all the world as that finish line at the end of 13.1 and 26.2 miles. I've sometimes dreamed of that strip of rubber mat with all the electronics under it and that cheerful beep when you run across it. . .. one 2 foot wide strip of heaven calling out to a runner. That strip of parking lot that signifies the end of four long, long months of sweat and hard work. Its the ultimate experience in reaching a goal. One little piece of a parking lot can mean SO much!!! Erin and I looked for a prayer or quote to give the team on race day. I found this one: "Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T", but you don't listen. You just push harder. And then you hear the voice whisper 'can'. And you discover that the person you thought you were is no match for the one you really are."
Well, let me tell you the team pushed hard. This race wasn't for me. . . no PR's to worry about. No splits to calculate. No pace bands to think about or worrying about when to eat. My pockets were full, mind you, but this time I ate when I was hungry not when a certain number of miles had gone by. I only had one goal in mind - get 12 brand new runners across that precious strip of real estate. To get the voices in their heads to say CAN. Two at the half marathon, ten at the full marathon. There was still a finish line in San Diego, but this time it was different. This time it wasn't MY finish line, it was their finish line and my only goal was to get the team to meet the challenge of CAN.
My journey to San Diego really began in the Washington DC airport in October, 2007 after my last marathon. Richard Harvey handed me his cell phone, Chuck was on the other end and he wanted to know if I'd be interested in being a TNT coach. Well, sure! Its only 3 or 4 people he tells me, piece of cake. Thanks again to Richard "The Caboose" Harvey a whole roomful of people signed up for the San Diego Marathon and suddenly we have 16 people on the team! Shazam! The final number was an even dozen and oh boy what a season we had! Erin and I typed a novel of e-mails, the team ran 257 miles over the course of 17 weeks, we talked about what to eat and our bodily functions ENDLESSLY and before we knew it, June 1st arrived.
The team was up and in the lobby on time (4:30 a.m.), Tina took our Team photo, we choked down some breakfast and then we're on the bus in the dark. I thought the entire Tally Team was on one bus as we started out, but turns out we had 3 of our team on a bus behind us. No problem, right? More on that later. . . . .
So we get on the highway and we realize that hundreds, no thousands, of cars are all headed downtown. Oh man, the nerves were getting to us all. We all tried to get more bagel and G'aid down, but it was tough. The bus driver turned out to be an idiot - he decided to get into the far right line with the other 6,000 people. And we stopped. Dead stop. We crept and crept. And stopped. Meanwhile, TNT buses were FLYING by us in the left lanes. Twenty minutes we sat in traffic and make it about 400 yards. Thank goodness the other team members called to find out where the heck we were and our driver realizes that we might not be in the right place. Hello? He finally listens to us and gets in the left lanes and Lord have mercy on our souls, we finally got to the start line. Nothing like a little EXTRA stress on race day!
We got to Balboa Park and there are hundreds of people in purple clustered around and in line for the bathrooms. Team Tally gathered and started the stretching and organizing process. Everybody got in line to pee, we got our gear bags all situated, took off our sweat shirts. It was nice and chilly, but not as cold as we all anticipated. We tossed our water, final checks were made. Finally everybody started walking to the start line. And wow, the sights! I saw a man with a parrot on each shoulder! And yes, he had a race number on - I guess he ran with them? Can you imagine the poop? I saw two guys with full clown suits on and dozens of people dressed as Elvis. It was like a marathon carnival.
Leah, Jenny and I found corral #14 (for an 11 minute mile, I think) and we settled in. There were people out on the balconies of the apartment buildings around us watching and cheering us on. We laughed at one guy that had a sign that said GO and one that said TEAM. Well, he was still asleep because for a while he had TEAM GO on the balcony. He did finally get it right and he got cheers for his grammar. The speakers were turned up to full volume and the announcer was completely unintelligible, but it just added to all the excitement. We didn't hear the start gun - hell it was so loud with chatter! There was a helicopter over us, we couldn't hear him either. It took the three of us 14 minutes to get to the start line and then we started running. I really thought Leah and Jenny were going to come out of their skin they were so pumped. My lips were sticking to my teeth from grinning so much!
The three of us ran for the first 3 miles or so together and then we spotted Michele A and Christie, so I ran with them for about 2 miles. We passed the zoo entrance, what beautiful grounds! I saw Stacey twice, so the second time, I left Michele and Christie and stayed with Stacey. We saw her mom all decked out in pink at mile 6 - it was so cool that Stacey got to see her! Stacey and I hung together all the way up to Mile 11. Everything that Erin and John said was right about mile 7 to 11 - the slant in the highway was wicked! The road was concrete, so Stacey and I stayed up on the paved shoulder as much as possible.
At just over mile 11, I let Stacey go on ahead and I pulled over to pick up Tricia and Dalisha. Diana and her sister passed by and we got some photos - they looked fabulous!!!! Tricia and Dalisha were together and looked strong and happy. The sun was just starting to come out, but the day was still breezy and dry. The three of us walked/ran to the half marathon finish line and there it was - that sweet strip that beeped at us we ran across. I got photos of both of them as they finished and hugs all around. Give these girls some medals!!!!!
So at this point, I could have continued on the route, but I figured most everyone was ahead of me, so I would have been running by myself. How much fun would that have been? None! The course was perfect for me to run 1/2 a mile to the 22 mile mark - the course looped around on itself at that point. I stood in front of a stage where a CRAZY band was playing some fantastic rock music and drank some water. At this point the sun was out all the way and it was starting to get warm for sure. I had no idea where everybody was at this point but I was sure hoping I hadn't missed anyone.
Scanning faces, scanning faces . . . . there's Beth!!! She looked FABULOUS. Running at a strong 10 minute pace, she was just churning along. I fell in next to her and she said she was feeling good. We ran together from 22.5 to almost the 25 mile mark before I left her. She was feeling good and had about 1.5 miles to go. She was on track for a 4:30 marathon without any trouble at all and she said she was still feeling good. I was pretty sure she would meet her goal. I turned around and ran fast back to look for the next runner. Scanning faces, scanning faces . . . .there's Jenny! She and her dad had just split up at mile 23, so she hadn't been alone for very long. She said she felt good (this girl is running on a stress fracture in her leg, tendinitis in her Achilles and a cold!) and was keeping a very strong 10:30 pace. I ran with her down to almost the 25 mile mark. Go Jenny!
I turned back again and ran back scanning, scanning and there's Leah! Leah was just starting to cramp a bit so she stretched and I rubbed some magic BioFreeze on her legs and off she went. She said she felt good, and I didn't worry one minute more about her. At this point, I had Erin on the phone again - she was "marathon central" and was tracking everyone on the live website. For a while there was a glitch and the times weren't coming up so we didn't know where anybody was. But finally the site was giving the right reports and so Erin was my "eye in the sky". She could tell me just exactly where everyone was based on their 21 mile mark and their pace. So now I knew that I was looking for Michele A - and there she was! Gimping along in her steady stride and grinning like a true marathon runner! We ran together for a while, she was feeling strong so I left her at mile 25 and went backwards again.
You get the idea. Back and forth scanning faces, scanning faces and on the phone with Erin. My only regret is that I picked the absolutely WORST section of road to hang out! There was a water treatment plant on the other side of a 6 lane highway and that was it. Dry, hot parking lot all around and a long rough section of chewed up pavement. Ick. If I could have run harder going back I could have waited at a prettier section, but I never made it back that far. So I got cheered again and again by the same cheerleaders, the same water stops, the same two bands. They all kept telling me "You're running the wrong way, you know!" I really enjoyed the process, I have to say. There were 6 or 7 other TNT coaches that were on the same stretch of highway and every once in a while my backward runs would match theirs. We'd chat (some had 50+ runners!) and compare notes. Talk about who was still out, who was in. My race bib didn't have a number, it said COACH and the back of my shirt said COACH ROBIN so if any TNT runner that had an issue, I was their coach. I made eye contact with as many TNT runners as possible looking for people in trouble, etc. A participant from the New York Chapter waved at me and said "I have a question - I need help." She said she was starting to feel a cramp coming and wanted to know what to do. So we pulled over and stretched it out. . . .and she was on her way again. It felt good to help another runner.
So I finally got down to just one more runner that was still out. Erin was giving me Stacey's times and calculated her pace for me (my brain was no longer doing any sort of math successfully) so I knew she had to be coming very soon. Scanning, scanning - there she is! She was having some crazy knee issues . . . .both knees! But she was still smiling and still looking good and her fantastic "can do" spirit was still there. We walked the rest of the way in and through the last water stop sponsored by TNT. And just so you know how great TNT is, they were out there was big ol' homemade muffins!!! Just for the "back of the pack" folks. Oh baby, that was one wonderful blueberry muffin! Stacey and I walked along munching and drinking.
We finally saw 26 miles as we got onto the Marine Base and a number has never looked so good. She was super excited to see that and as we rounded the corner and saw the finish line she manged to break into a run. Her mom was yelling and carrying on and BEEEEEPPPP we crossed that last little two feet of real estate. Done! Finished! Give that girl a medal, please! The TNT tent felt like a mile away from the finish line, but we finally made it over there and the entire team was waiting for us. Peanut butter and jelly sandwiches, chips, cold drinks. Heaven, I tell ya. I ate 3 bags of Cheetos, OMG they tasted fabulous. We managed to get the entire team gathered one last time for a victory photo before we hobbled to the bus. The energy was high, the smiles were everywhere - what a great day!!!
So here it is . .. . A HUGE THANK YOU, TEAM!! You guys inspired me more than any marathon I've ever run for myself. Seeing your accomplishments after all these long weeks (remember that first 2 mile run?) has made me realize how truly rich I am. I've learned things about myself and about you, I've been inspired, I've been blessed, and I've been challenged. And most importantly, I've made new running friends. . . . no, REAL friends. THANK YOU, ERIN, the best Team Leader ever! We made a fabulous team, her and I. I know we couldn't have done this without each other. Thank you, thank you, Erin!!!
And now for a final quote. Just one more for the Team: "Some think guts is sprinting at the end of a race. But guts is what got you there to begin with. Guts start back in the hills with six miles to go and you're thinking of how you can get out of this race without anyone noticing. Guts begin when you still have forty minutes of torture left and you're already hurting more than you ever remember." - - - George Sheehan
Every one of you had guts on race day and I admire the hell out of all of you. GO TEAM!!!!!!!!!!
Well, let me tell you the team pushed hard. This race wasn't for me. . . no PR's to worry about. No splits to calculate. No pace bands to think about or worrying about when to eat. My pockets were full, mind you, but this time I ate when I was hungry not when a certain number of miles had gone by. I only had one goal in mind - get 12 brand new runners across that precious strip of real estate. To get the voices in their heads to say CAN. Two at the half marathon, ten at the full marathon. There was still a finish line in San Diego, but this time it was different. This time it wasn't MY finish line, it was their finish line and my only goal was to get the team to meet the challenge of CAN.
My journey to San Diego really began in the Washington DC airport in October, 2007 after my last marathon. Richard Harvey handed me his cell phone, Chuck was on the other end and he wanted to know if I'd be interested in being a TNT coach. Well, sure! Its only 3 or 4 people he tells me, piece of cake. Thanks again to Richard "The Caboose" Harvey a whole roomful of people signed up for the San Diego Marathon and suddenly we have 16 people on the team! Shazam! The final number was an even dozen and oh boy what a season we had! Erin and I typed a novel of e-mails, the team ran 257 miles over the course of 17 weeks, we talked about what to eat and our bodily functions ENDLESSLY and before we knew it, June 1st arrived.
The team was up and in the lobby on time (4:30 a.m.), Tina took our Team photo, we choked down some breakfast and then we're on the bus in the dark. I thought the entire Tally Team was on one bus as we started out, but turns out we had 3 of our team on a bus behind us. No problem, right? More on that later. . . . .
So we get on the highway and we realize that hundreds, no thousands, of cars are all headed downtown. Oh man, the nerves were getting to us all. We all tried to get more bagel and G'aid down, but it was tough. The bus driver turned out to be an idiot - he decided to get into the far right line with the other 6,000 people. And we stopped. Dead stop. We crept and crept. And stopped. Meanwhile, TNT buses were FLYING by us in the left lanes. Twenty minutes we sat in traffic and make it about 400 yards. Thank goodness the other team members called to find out where the heck we were and our driver realizes that we might not be in the right place. Hello? He finally listens to us and gets in the left lanes and Lord have mercy on our souls, we finally got to the start line. Nothing like a little EXTRA stress on race day!
We got to Balboa Park and there are hundreds of people in purple clustered around and in line for the bathrooms. Team Tally gathered and started the stretching and organizing process. Everybody got in line to pee, we got our gear bags all situated, took off our sweat shirts. It was nice and chilly, but not as cold as we all anticipated. We tossed our water, final checks were made. Finally everybody started walking to the start line. And wow, the sights! I saw a man with a parrot on each shoulder! And yes, he had a race number on - I guess he ran with them? Can you imagine the poop? I saw two guys with full clown suits on and dozens of people dressed as Elvis. It was like a marathon carnival.
Leah, Jenny and I found corral #14 (for an 11 minute mile, I think) and we settled in. There were people out on the balconies of the apartment buildings around us watching and cheering us on. We laughed at one guy that had a sign that said GO and one that said TEAM. Well, he was still asleep because for a while he had TEAM GO on the balcony. He did finally get it right and he got cheers for his grammar. The speakers were turned up to full volume and the announcer was completely unintelligible, but it just added to all the excitement. We didn't hear the start gun - hell it was so loud with chatter! There was a helicopter over us, we couldn't hear him either. It took the three of us 14 minutes to get to the start line and then we started running. I really thought Leah and Jenny were going to come out of their skin they were so pumped. My lips were sticking to my teeth from grinning so much!
The three of us ran for the first 3 miles or so together and then we spotted Michele A and Christie, so I ran with them for about 2 miles. We passed the zoo entrance, what beautiful grounds! I saw Stacey twice, so the second time, I left Michele and Christie and stayed with Stacey. We saw her mom all decked out in pink at mile 6 - it was so cool that Stacey got to see her! Stacey and I hung together all the way up to Mile 11. Everything that Erin and John said was right about mile 7 to 11 - the slant in the highway was wicked! The road was concrete, so Stacey and I stayed up on the paved shoulder as much as possible.
At just over mile 11, I let Stacey go on ahead and I pulled over to pick up Tricia and Dalisha. Diana and her sister passed by and we got some photos - they looked fabulous!!!! Tricia and Dalisha were together and looked strong and happy. The sun was just starting to come out, but the day was still breezy and dry. The three of us walked/ran to the half marathon finish line and there it was - that sweet strip that beeped at us we ran across. I got photos of both of them as they finished and hugs all around. Give these girls some medals!!!!!
So at this point, I could have continued on the route, but I figured most everyone was ahead of me, so I would have been running by myself. How much fun would that have been? None! The course was perfect for me to run 1/2 a mile to the 22 mile mark - the course looped around on itself at that point. I stood in front of a stage where a CRAZY band was playing some fantastic rock music and drank some water. At this point the sun was out all the way and it was starting to get warm for sure. I had no idea where everybody was at this point but I was sure hoping I hadn't missed anyone.
Scanning faces, scanning faces . . . . there's Beth!!! She looked FABULOUS. Running at a strong 10 minute pace, she was just churning along. I fell in next to her and she said she was feeling good. We ran together from 22.5 to almost the 25 mile mark before I left her. She was feeling good and had about 1.5 miles to go. She was on track for a 4:30 marathon without any trouble at all and she said she was still feeling good. I was pretty sure she would meet her goal. I turned around and ran fast back to look for the next runner. Scanning faces, scanning faces . . . .there's Jenny! She and her dad had just split up at mile 23, so she hadn't been alone for very long. She said she felt good (this girl is running on a stress fracture in her leg, tendinitis in her Achilles and a cold!) and was keeping a very strong 10:30 pace. I ran with her down to almost the 25 mile mark. Go Jenny!
I turned back again and ran back scanning, scanning and there's Leah! Leah was just starting to cramp a bit so she stretched and I rubbed some magic BioFreeze on her legs and off she went. She said she felt good, and I didn't worry one minute more about her. At this point, I had Erin on the phone again - she was "marathon central" and was tracking everyone on the live website. For a while there was a glitch and the times weren't coming up so we didn't know where anybody was. But finally the site was giving the right reports and so Erin was my "eye in the sky". She could tell me just exactly where everyone was based on their 21 mile mark and their pace. So now I knew that I was looking for Michele A - and there she was! Gimping along in her steady stride and grinning like a true marathon runner! We ran together for a while, she was feeling strong so I left her at mile 25 and went backwards again.
You get the idea. Back and forth scanning faces, scanning faces and on the phone with Erin. My only regret is that I picked the absolutely WORST section of road to hang out! There was a water treatment plant on the other side of a 6 lane highway and that was it. Dry, hot parking lot all around and a long rough section of chewed up pavement. Ick. If I could have run harder going back I could have waited at a prettier section, but I never made it back that far. So I got cheered again and again by the same cheerleaders, the same water stops, the same two bands. They all kept telling me "You're running the wrong way, you know!" I really enjoyed the process, I have to say. There were 6 or 7 other TNT coaches that were on the same stretch of highway and every once in a while my backward runs would match theirs. We'd chat (some had 50+ runners!) and compare notes. Talk about who was still out, who was in. My race bib didn't have a number, it said COACH and the back of my shirt said COACH ROBIN so if any TNT runner that had an issue, I was their coach. I made eye contact with as many TNT runners as possible looking for people in trouble, etc. A participant from the New York Chapter waved at me and said "I have a question - I need help." She said she was starting to feel a cramp coming and wanted to know what to do. So we pulled over and stretched it out. . . .and she was on her way again. It felt good to help another runner.
So I finally got down to just one more runner that was still out. Erin was giving me Stacey's times and calculated her pace for me (my brain was no longer doing any sort of math successfully) so I knew she had to be coming very soon. Scanning, scanning - there she is! She was having some crazy knee issues . . . .both knees! But she was still smiling and still looking good and her fantastic "can do" spirit was still there. We walked the rest of the way in and through the last water stop sponsored by TNT. And just so you know how great TNT is, they were out there was big ol' homemade muffins!!! Just for the "back of the pack" folks. Oh baby, that was one wonderful blueberry muffin! Stacey and I walked along munching and drinking.
We finally saw 26 miles as we got onto the Marine Base and a number has never looked so good. She was super excited to see that and as we rounded the corner and saw the finish line she manged to break into a run. Her mom was yelling and carrying on and BEEEEEPPPP we crossed that last little two feet of real estate. Done! Finished! Give that girl a medal, please! The TNT tent felt like a mile away from the finish line, but we finally made it over there and the entire team was waiting for us. Peanut butter and jelly sandwiches, chips, cold drinks. Heaven, I tell ya. I ate 3 bags of Cheetos, OMG they tasted fabulous. We managed to get the entire team gathered one last time for a victory photo before we hobbled to the bus. The energy was high, the smiles were everywhere - what a great day!!!
So here it is . .. . A HUGE THANK YOU, TEAM!! You guys inspired me more than any marathon I've ever run for myself. Seeing your accomplishments after all these long weeks (remember that first 2 mile run?) has made me realize how truly rich I am. I've learned things about myself and about you, I've been inspired, I've been blessed, and I've been challenged. And most importantly, I've made new running friends. . . . no, REAL friends. THANK YOU, ERIN, the best Team Leader ever! We made a fabulous team, her and I. I know we couldn't have done this without each other. Thank you, thank you, Erin!!!
And now for a final quote. Just one more for the Team: "Some think guts is sprinting at the end of a race. But guts is what got you there to begin with. Guts start back in the hills with six miles to go and you're thinking of how you can get out of this race without anyone noticing. Guts begin when you still have forty minutes of torture left and you're already hurting more than you ever remember." - - - George Sheehan
Every one of you had guts on race day and I admire the hell out of all of you. GO TEAM!!!!!!!!!!
The Athlete's Kitchen
The Athlete's Kitchen
Copyright: Nancy Clark, MS, RD, CSSD
Carbo-Loading: Tips for Endurance Athletes
Does carbo-loading mean stuffing myself with pasta?
Should I avoid protein the day before the marathon?
Will carbo-loading make me fat?
If you are an endurance athlete who is fearful of "hitting the wall," listen up: proper fueling before your marathon, triathlon, century bike ride or other competitive endurance events can make the difference between agony and ecstacy! If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially). While the typical athlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete can have about 200 mmol. This is enough to improve endurance by about 2 to 3%, to say nothing of make the event more enjoyable. While carbo-loading sounds simple (just stuff yourself with pasta, right?), the truth is many endurance athletes make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly!
Training Tactics
The biggest change in your schedule during the week before your event should be in your training, not in your food. Don't be tempted to do any last-minute long sessions! You need to taper your training so that your muscles have adequate time to become fully fueled (and healed). Allow at least two easy or rest days pre-event. Fueling TacticsYou need not eat hundreds more calories this week. You simply need to exercise less. This way, the 600 to 1,000 calories you generally expend during training can be used to fuel your muscles. All during this week, you should maintain your tried-and-true high-carbohydrate training diet. Drastic changes can easily lead to upset stomachs, diarrhea, or constipation. For example, carbo-loading on an unusually high amount of fruits and juices might cause diarrhea. Too many white flour, low fiber bagels, breads, and pasta might clog your system. As Marathon King Bill Rodgers once said "More marathons are won or lost in the porta-toilets than they are at the marathon..." Fuel wisely, not like a chow hound.Be sure that you carbo-load, not fat-load. Some athletes eat gobs of butter on a dinner roll, big dollops of sour cream on a potato, and enough dressing to drown a salad. These fatty foods fill both the stomach and fat cells but leave muscles poorly fueled. The better bet is to trade the fats for extra carbohydrates. That is: instead of devouring one roll with butter for 200 calories, have two plain rolls for 200 calories. Enjoy pasta with tomato sauce rather than oil or cheese toppings. Choose low-fat frozen yogurt, not gourmet ice cream.
Meal Timing
NYC Marathon Queen Grete Waitz once said she never ate a very big meal the night before a marathon, as it usually would give her trouble the next day. She preferred to eat a bigger lunch. You, too, might find that pattern works well for your intestinal tract. That is, instead of relying upon a huge pasta dinner the night before the event, you might want to enjoy a substantial carb-fest at breakfast or lunch. This earlier meal allows plenty of time for the food to move through your system. You can also carbo-load two days before if you will be too nervous to eat much the day before the event. (The glycogen stays in your muscles until you exercise.) Then graze on crackers, chicken noodle soup, and other easily tolerated foods the day before your competition.You'll be better off eating a little bit too much than too little the day before the event, but don't overstuff yourself. Learning the right balance takes practice. Hence, each long training session leading up to the endurance event offers the opportunity to learn which food-and how much of it-to eat. I repeat: During training, be sure to practice your pre-event carbo-loading meal so you'll have no surprises on the day of the event!
Weight Gain
Athletes who have properly carbo-loaded should gain about one to three pounds-but don't panic! This weight gain is good; it reflects water weight and indicates you have done a good job of fueling your muscles. For every ounce of carb stored in your body, you store almost three ounces water. FluidsBe sure to drink extra water, juices, and even soda pop, if desired. Abstain from too much wine, beer, and alcoholic beverages; they are not only poor sources of carbs, but are also dehydrating. Drink enough alcohol-free beverages to produce a significant volume of urine every two to four hours. The urine should be pale yellow, like lemonade. Don't bother to overhydrate; your body is like a sponge and can absorb just so much fluid.
Protein
Many endurance athletes eat only carbs and totally avoid protein-rich foods the days before their event. Bad idea. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat proteins such as poached eggs, yogurt, turkey, or chicken as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated).
Event day
Carb-loading is just part of the fueling plan. What you eat on the day of the event is critically important and helps to spare your limited muscle glycogen stores. So fuel yourself wisely both before and during the event-and hopefully you will enjoy miles of smiles!
Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics. She counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Cyclist's Food Guide, and Food Guide for Marathoners: Tips for everyday Champions all offer additional information about how to prepare for endurance events. See www.nancyclarkrd.com and www.sportsnutritionworkshop.com for more details.
Copyright: Nancy Clark, MS, RD, CSSD
Carbo-Loading: Tips for Endurance Athletes
Does carbo-loading mean stuffing myself with pasta?
Should I avoid protein the day before the marathon?
Will carbo-loading make me fat?
If you are an endurance athlete who is fearful of "hitting the wall," listen up: proper fueling before your marathon, triathlon, century bike ride or other competitive endurance events can make the difference between agony and ecstacy! If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially). While the typical athlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete can have about 200 mmol. This is enough to improve endurance by about 2 to 3%, to say nothing of make the event more enjoyable. While carbo-loading sounds simple (just stuff yourself with pasta, right?), the truth is many endurance athletes make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly!
Training Tactics
The biggest change in your schedule during the week before your event should be in your training, not in your food. Don't be tempted to do any last-minute long sessions! You need to taper your training so that your muscles have adequate time to become fully fueled (and healed). Allow at least two easy or rest days pre-event. Fueling TacticsYou need not eat hundreds more calories this week. You simply need to exercise less. This way, the 600 to 1,000 calories you generally expend during training can be used to fuel your muscles. All during this week, you should maintain your tried-and-true high-carbohydrate training diet. Drastic changes can easily lead to upset stomachs, diarrhea, or constipation. For example, carbo-loading on an unusually high amount of fruits and juices might cause diarrhea. Too many white flour, low fiber bagels, breads, and pasta might clog your system. As Marathon King Bill Rodgers once said "More marathons are won or lost in the porta-toilets than they are at the marathon..." Fuel wisely, not like a chow hound.Be sure that you carbo-load, not fat-load. Some athletes eat gobs of butter on a dinner roll, big dollops of sour cream on a potato, and enough dressing to drown a salad. These fatty foods fill both the stomach and fat cells but leave muscles poorly fueled. The better bet is to trade the fats for extra carbohydrates. That is: instead of devouring one roll with butter for 200 calories, have two plain rolls for 200 calories. Enjoy pasta with tomato sauce rather than oil or cheese toppings. Choose low-fat frozen yogurt, not gourmet ice cream.
Meal Timing
NYC Marathon Queen Grete Waitz once said she never ate a very big meal the night before a marathon, as it usually would give her trouble the next day. She preferred to eat a bigger lunch. You, too, might find that pattern works well for your intestinal tract. That is, instead of relying upon a huge pasta dinner the night before the event, you might want to enjoy a substantial carb-fest at breakfast or lunch. This earlier meal allows plenty of time for the food to move through your system. You can also carbo-load two days before if you will be too nervous to eat much the day before the event. (The glycogen stays in your muscles until you exercise.) Then graze on crackers, chicken noodle soup, and other easily tolerated foods the day before your competition.You'll be better off eating a little bit too much than too little the day before the event, but don't overstuff yourself. Learning the right balance takes practice. Hence, each long training session leading up to the endurance event offers the opportunity to learn which food-and how much of it-to eat. I repeat: During training, be sure to practice your pre-event carbo-loading meal so you'll have no surprises on the day of the event!
Weight Gain
Athletes who have properly carbo-loaded should gain about one to three pounds-but don't panic! This weight gain is good; it reflects water weight and indicates you have done a good job of fueling your muscles. For every ounce of carb stored in your body, you store almost three ounces water. FluidsBe sure to drink extra water, juices, and even soda pop, if desired. Abstain from too much wine, beer, and alcoholic beverages; they are not only poor sources of carbs, but are also dehydrating. Drink enough alcohol-free beverages to produce a significant volume of urine every two to four hours. The urine should be pale yellow, like lemonade. Don't bother to overhydrate; your body is like a sponge and can absorb just so much fluid.
Protein
Many endurance athletes eat only carbs and totally avoid protein-rich foods the days before their event. Bad idea. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat proteins such as poached eggs, yogurt, turkey, or chicken as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated).
Event day
Carb-loading is just part of the fueling plan. What you eat on the day of the event is critically important and helps to spare your limited muscle glycogen stores. So fuel yourself wisely both before and during the event-and hopefully you will enjoy miles of smiles!
Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics. She counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Cyclist's Food Guide, and Food Guide for Marathoners: Tips for everyday Champions all offer additional information about how to prepare for endurance events. See www.nancyclarkrd.com and www.sportsnutritionworkshop.com for more details.
Finish, then Refuel Fast
Finish, then refuel fast
by Suzanne Girard Eberle, M.S., R.D.
You come in the door sweaty and tired, but glowing nevertheless after finishing a satisfying five-miler. That's after putting in a full day at the office, of course. A hot shower and the recliner are calling you, but the dog needs to be walked, the kids are demanding attention, and your spouse is scampering out the door to a night class. Dinner is a distant dream. Or perhaps you run with the gang at lunchtime. You have 10 minutes to shower, dress, and become a productive member of society again. Too bad the cafeteria is all the way on the other side of the building.
Window of opportunity
Refueling after a workout or race is the last crucial step you must take to ensure that you get the most out of your training. Optimal physical performance requires careful attention to both pre- and post-workout meals. If you consistently miss the window of opportunity that exists after exercise to replace muscle glycogen stores, you set yourself up for poor training and racing efforts in the upcoming days. The physiology behind this phenomenon is simple. Your body stores excess carbohydrate (sugars and starches), primarily in your muscles and liver, as glycogen. Because of this, the carbohydrates you consume on a daily basis influence the amount of muscle glycogen stored. Since muscle glycogen is the fuel of choice for working muscles, your reserves directly affect your ability to train and compete -- especially in endurance events.
What the studies say
Classic studies conducted by exercise physiologist David Costill illustrate the link between carbohydrate consumption and glycogen storage (see the graph above). Repeated bouts of daily exercise accompanied by a low-carbohydrate diet (40 percent of total calories) produced a day-to-day decrease in muscle glycogen. When the same athletes consumed a high-carbohydrate diet (70 percent of total calories), their muscle glycogen levels recovered almost completely within 22 hours of the training bouts. That's an extra boost needed by those runners who train daily. In addition, training efforts are usually perceived as being easier when muscle glycogen is maintained throughout a workout. Researchers continue to refine the formula for optimum muscle glycogen repletion. A key element is the timing of your carbohydrate injections. A period exists after intense or long endurance exercise where muscles are most hungry for glycogen restoration. This 15- to 30-minute period immediately following exercise appears to be the most important time to consume carbohydrates. This window can quickly close, though, as you hunt for family members following a race, or stretch, or shower and redress before scurrying back to your desk. Furthermore, since exercise tends to elevate your body temperature, which in turn can depress your appetite, you can't rely on hunger cues to prompt proper refueling.
Post-Exercise Eating Strategies
The most efficient way to rehydrate and begin replacing the carbos your system craves is to drink a sports drink, fruit juice, or (gasp!) even soda immediately following exercise. Aim to consume 50 to 100 grams of carbohydrate (approximately half a gram of carbohydrate per pound of body weight) within the first 30 minutes following a long run or race. If you choose one of the commercial sport drinks intended for use during exercise (Gatorade, AllSport, PowerAde, etc.), be sure to drink an adequate amount after your run. These drinks are less concentrated (14 to 19 grams of carbohydrate per cup) than fruit juices (25 to 40 grams per cup) or soft drinks (40 or more grams in a typical 12-ounce can). Obviously, soft drinks aren't the ideal daily recovery fluid, as they lack nutritional value, but they'll do in a pinch. Beer is a poor refueling agent. Its diuretic properties offset any hydration effect, and beer provides relatively few calories from carbohydrates (11 to 15 grams in 12 ounces). At postrace celebrations, be sure to reload first with juice, soda, or a sports drink. The key is to find a drink that agrees with your stomach and taste buds and then begin consuming it immediately. Be prepared away from home by keeping powdered sport drink mixes or small containers of fruit juice on hand. If you are hitting the trails or going to the track, be sure to bring your recovery drink along.
The best recovery plan also includes eating as soon as possible. While it is important to start consuming carbohydrates right after exercise to replace the muscle glycogen you expended, a couple of glasses of Gatorade alone won't do the trick. You need to complete the job by continuing to snack on high-carbohydrate foods every two hours until your next meal. Aim for 50 to 100 additional grams of carbohydrate every two hours. Some healthy choices include an energy bar (4050 grams), four fig newtons and a banana (about 70 grams), or a cup of yogurt with cereal stirred in (about 60 grams).
Robbie Vandervalk, an investment banker in midtown Manhattan, often squeezes in a run at lunchtime and knows all too well the effects of eating too little, too late. He starts off by grabbing water and fruit at the health club following his run, then picks up pizza or a sandwich on the walk back to the office, saving some yogurt for a late-afternoon snack. "If I get caught up with things at work and try to subsist on just yogurt and fruit, I feel horrible a couple of hours later. I could eat for the rest of the day after that, but it doesn't help," explains Vandervalk.
Kristy Jorden, one of the Boulder Road Runners' fastest females (17:41 5K, 36:55 10K), does most of her training first thing in the morning before heading off to work as a physical therapist or spending time with her 19-month-old daughter, Zoie. After working out, Kristy eats a breakfast of cereal, milk, and toast as soon as she can -- "at least within an hour" -- and feels that it sets the tone for the rest of her day. "If I don't eat fairly soon after I run, it screws up my energy for the rest of the day," Jorden says. She keeps high-carbohydrate snacks -- Clif Bars, bananas, bagels, and a powdered sports drink mix -- at work to refuel between clients.
If you've been dragging at work or can't seem to stay up with the pack, you may be underfueling your muscles rather than overtraining. Assuming that you are eating a balanced diet of foods from all five food groups -- runners cannot live on carbohydrates alone! -- experiment with this post-exercise carbohydrate window for a few days. Chances are you'll feel better throughout the day and, more importantly, during that next run.
The " no appetite" blues
Anticipate and prepare for a depressed appetite following long or exhaustive efforts.
Concentrate on immediately consuming adequate recovery drinkes that provide fluids and carbohydrates: juices, sports drinks, and even soft drinks in a pinch. Taste matters. You'll drink more of it if it tastes good.
Ease in high-carbohydrate foods as tolerated. Popular choices include yogurt, fruits, low-fat milk shakes or "smoothies," cereal, bagels, sport bars, and baked potatoes. Satisfy salt cravings with salted pretzels or lite popcorn, soups, low-fat crackers, or salt sprinkled on your baked potato.
Resist the urge to wait for your appetite to return. Your muscles' ability to replenish glycogen is greatest during the "carbohydrate window" immediately following exercise. You may end up so hungry later on that you can't make a nutritious choice.
Suzanne Girard Eberle, a registered dietitian, is a former TAC (now USATF) 5,000-meter champion. Along with deciphering the latest nutrition news, she is busy running the trails in Boulder, Colo.
by Suzanne Girard Eberle, M.S., R.D.
You come in the door sweaty and tired, but glowing nevertheless after finishing a satisfying five-miler. That's after putting in a full day at the office, of course. A hot shower and the recliner are calling you, but the dog needs to be walked, the kids are demanding attention, and your spouse is scampering out the door to a night class. Dinner is a distant dream. Or perhaps you run with the gang at lunchtime. You have 10 minutes to shower, dress, and become a productive member of society again. Too bad the cafeteria is all the way on the other side of the building.
Window of opportunity
Refueling after a workout or race is the last crucial step you must take to ensure that you get the most out of your training. Optimal physical performance requires careful attention to both pre- and post-workout meals. If you consistently miss the window of opportunity that exists after exercise to replace muscle glycogen stores, you set yourself up for poor training and racing efforts in the upcoming days. The physiology behind this phenomenon is simple. Your body stores excess carbohydrate (sugars and starches), primarily in your muscles and liver, as glycogen. Because of this, the carbohydrates you consume on a daily basis influence the amount of muscle glycogen stored. Since muscle glycogen is the fuel of choice for working muscles, your reserves directly affect your ability to train and compete -- especially in endurance events.
What the studies say
Classic studies conducted by exercise physiologist David Costill illustrate the link between carbohydrate consumption and glycogen storage (see the graph above). Repeated bouts of daily exercise accompanied by a low-carbohydrate diet (40 percent of total calories) produced a day-to-day decrease in muscle glycogen. When the same athletes consumed a high-carbohydrate diet (70 percent of total calories), their muscle glycogen levels recovered almost completely within 22 hours of the training bouts. That's an extra boost needed by those runners who train daily. In addition, training efforts are usually perceived as being easier when muscle glycogen is maintained throughout a workout. Researchers continue to refine the formula for optimum muscle glycogen repletion. A key element is the timing of your carbohydrate injections. A period exists after intense or long endurance exercise where muscles are most hungry for glycogen restoration. This 15- to 30-minute period immediately following exercise appears to be the most important time to consume carbohydrates. This window can quickly close, though, as you hunt for family members following a race, or stretch, or shower and redress before scurrying back to your desk. Furthermore, since exercise tends to elevate your body temperature, which in turn can depress your appetite, you can't rely on hunger cues to prompt proper refueling.
Post-Exercise Eating Strategies
The most efficient way to rehydrate and begin replacing the carbos your system craves is to drink a sports drink, fruit juice, or (gasp!) even soda immediately following exercise. Aim to consume 50 to 100 grams of carbohydrate (approximately half a gram of carbohydrate per pound of body weight) within the first 30 minutes following a long run or race. If you choose one of the commercial sport drinks intended for use during exercise (Gatorade, AllSport, PowerAde, etc.), be sure to drink an adequate amount after your run. These drinks are less concentrated (14 to 19 grams of carbohydrate per cup) than fruit juices (25 to 40 grams per cup) or soft drinks (40 or more grams in a typical 12-ounce can). Obviously, soft drinks aren't the ideal daily recovery fluid, as they lack nutritional value, but they'll do in a pinch. Beer is a poor refueling agent. Its diuretic properties offset any hydration effect, and beer provides relatively few calories from carbohydrates (11 to 15 grams in 12 ounces). At postrace celebrations, be sure to reload first with juice, soda, or a sports drink. The key is to find a drink that agrees with your stomach and taste buds and then begin consuming it immediately. Be prepared away from home by keeping powdered sport drink mixes or small containers of fruit juice on hand. If you are hitting the trails or going to the track, be sure to bring your recovery drink along.
The best recovery plan also includes eating as soon as possible. While it is important to start consuming carbohydrates right after exercise to replace the muscle glycogen you expended, a couple of glasses of Gatorade alone won't do the trick. You need to complete the job by continuing to snack on high-carbohydrate foods every two hours until your next meal. Aim for 50 to 100 additional grams of carbohydrate every two hours. Some healthy choices include an energy bar (4050 grams), four fig newtons and a banana (about 70 grams), or a cup of yogurt with cereal stirred in (about 60 grams).
Robbie Vandervalk, an investment banker in midtown Manhattan, often squeezes in a run at lunchtime and knows all too well the effects of eating too little, too late. He starts off by grabbing water and fruit at the health club following his run, then picks up pizza or a sandwich on the walk back to the office, saving some yogurt for a late-afternoon snack. "If I get caught up with things at work and try to subsist on just yogurt and fruit, I feel horrible a couple of hours later. I could eat for the rest of the day after that, but it doesn't help," explains Vandervalk.
Kristy Jorden, one of the Boulder Road Runners' fastest females (17:41 5K, 36:55 10K), does most of her training first thing in the morning before heading off to work as a physical therapist or spending time with her 19-month-old daughter, Zoie. After working out, Kristy eats a breakfast of cereal, milk, and toast as soon as she can -- "at least within an hour" -- and feels that it sets the tone for the rest of her day. "If I don't eat fairly soon after I run, it screws up my energy for the rest of the day," Jorden says. She keeps high-carbohydrate snacks -- Clif Bars, bananas, bagels, and a powdered sports drink mix -- at work to refuel between clients.
If you've been dragging at work or can't seem to stay up with the pack, you may be underfueling your muscles rather than overtraining. Assuming that you are eating a balanced diet of foods from all five food groups -- runners cannot live on carbohydrates alone! -- experiment with this post-exercise carbohydrate window for a few days. Chances are you'll feel better throughout the day and, more importantly, during that next run.
The " no appetite" blues
Anticipate and prepare for a depressed appetite following long or exhaustive efforts.
Concentrate on immediately consuming adequate recovery drinkes that provide fluids and carbohydrates: juices, sports drinks, and even soft drinks in a pinch. Taste matters. You'll drink more of it if it tastes good.
Ease in high-carbohydrate foods as tolerated. Popular choices include yogurt, fruits, low-fat milk shakes or "smoothies," cereal, bagels, sport bars, and baked potatoes. Satisfy salt cravings with salted pretzels or lite popcorn, soups, low-fat crackers, or salt sprinkled on your baked potato.
Resist the urge to wait for your appetite to return. Your muscles' ability to replenish glycogen is greatest during the "carbohydrate window" immediately following exercise. You may end up so hungry later on that you can't make a nutritious choice.
Suzanne Girard Eberle, a registered dietitian, is a former TAC (now USATF) 5,000-meter champion. Along with deciphering the latest nutrition news, she is busy running the trails in Boulder, Colo.
Feet & Ankles
Here's an excellent video and article about strengthening your feet and ankles. If you're feeling weak in that area, I would highly recommend you do this routine as suggested in the video and see if you have improvement. http://www.runnersworld.com/article/0,7120,s6-241-285--11897-0,00.html
Ice Therapy
Ice Therapy
by Laurel J. Freeman*
Ice, anyone? Ice isn't just for cold drinks. In the past eight to 10 years, many studies have shown the benefits of ice as therapy. Here are the answers to some common ice-related questions.*
What does ice do?Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems. During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This "ice effect" is not related to age, sex, or circumference of the injured area.
How does ice therapy work?Ice initially constricts local blood vessels and decreases tissue temperature. This constriction decreases blood flow and cell metabolism, which can limit hemorrhage and cell death in an acute traumatic injury. After approximately 20 minutes of ice, blood vessels in the injured area then dilate (open) slowly, increasing the tissue temperature, an effect which is termed "reactive vasodilation." A study reported in the Journal of Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite the reactive vasodilation, there was a significant sustained reduction in local blood volume after ice was applied.
What does this mean for me?It can mean a lot, if you are injured or in discomfort! Ice therapy can help the area heal faster, and there will be a decrease in pain and swelling and an increase in lymphatic drainage.
Why ice after a workout?In the past 28 years, there have been many studies of ice as a therapy tool for injuries. Many of these studies have had conflicting conclusions, but improvements in technology are giving researchers new data. There is no doubt in the minds of many researchers and doctors that ice is the most widely used and efficient form of cryotherapy in medicine today. A 1994 study sited in The American Journal of Sports Medicine (Jul/Aug) showed ice affects not only the arterial and soft tissue blood flow, but also the metabolism of the bone, in a positive way. This is significant in the healing process of an injury to a joint.
When should I use ice?For the greatest benefits, use ice after exercise and not before. In the Journal of Sport Rehabilitation (Feb/1994), a study on the ankle was conducted to see if ice should be used on an injury before exercise. The finding showed decreased temperature reduces the joint mechanoreceptor sensitivity and thereby alters joint position sense, exposing the joint to possible injury. In conclusion, cooling a body part prior to athletic performance is contraindicated, which is academic-speak for "probably a bad idea." It was once believed the use of ice was only beneficial in the first 24 hours after an injury. Recent scientific studies have shown the benefits of ice over the long term. During the initial stage of an acute injury (within 24-48 hours), or during the chronic stage (after 48 hours) ice can be very beneficial in promoting wellness.
Can I ice as a precaution?You can use ice immediately following any workout, discomfort, or injury. If the swelling or pain does not decrease within a reasonable time (24 to 48 hours), consult a physician.
Is ice safe?Ice therapy is very safe when used within the treatment time recommended. Don't use ice if you have the following conditions: rheumatoid arthritis, Raynaud's Syndrome, cold allergic conditions, paralysis, or areas of impaired sensation. Do not use ice directly over superficial nerve areas. In a study printed in the Archives of Physical Medical Rehabilitation (Jan/1994), the use of ice was tested on spinal cord-injured and able-bodied men. The results were that ice and cooling down the body temperature may evoke a vascular response to cold stimulus that may be mediated in part by the spinal cord and by supra-spinal centers causing a change in blood pressure.
How should ice be used in conjunction with exercise?Ice can be combined with movement. Once the fourth stage of icing has been achieved, numbness, gentle range of motion and isometric exercises can begin. These movements should be painless, stressing circular, spiral, and diagonal movements. Once the numbness has worn off, re-ice and exercise again. This can be done two or three times a day. Ice can cause changes in the collagen fibers of the muscle. Strenuous exercise is a bad idea during an ice treatment, as this can result in further damage to the injury.
How does Ice combine with other therapies?In March of 1995, an interesting study was conducted on the use of ice and ultrasound. Ultrasound is an instrument used in assisting the healing process to damaged tissue. The study found if ultrasound was followed by a five-minute application of ice, the muscle significantly increased in size. When ice was applied first followed by ultrasound, there was little or no change in the muscle fibers. One of the important conclusions of this study is after exercising, take a shower first, before applying ice, to receive the maximum benefits.
What is R.I.C.E.?When there is an injury or discomfort, a good rule to follow for first aid is the mnemonic RICE: R - Rest the injury.I - Ice the injury.C - Compress the injury.E - Elevate the injury above your heart.
Laurel J. Freeman, B.A., a nationally certified sports massage therapist in Florida, has worked on many world-class athletes and has given numerous lectures in health related field. She developed, teaches, and practices Reprogramming Neuromuscular Responses @ (RNR). Laurel is a member of the Florida Track Club.
by Laurel J. Freeman*
Ice, anyone? Ice isn't just for cold drinks. In the past eight to 10 years, many studies have shown the benefits of ice as therapy. Here are the answers to some common ice-related questions.*
What does ice do?Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems. During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This "ice effect" is not related to age, sex, or circumference of the injured area.
How does ice therapy work?Ice initially constricts local blood vessels and decreases tissue temperature. This constriction decreases blood flow and cell metabolism, which can limit hemorrhage and cell death in an acute traumatic injury. After approximately 20 minutes of ice, blood vessels in the injured area then dilate (open) slowly, increasing the tissue temperature, an effect which is termed "reactive vasodilation." A study reported in the Journal of Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite the reactive vasodilation, there was a significant sustained reduction in local blood volume after ice was applied.
What does this mean for me?It can mean a lot, if you are injured or in discomfort! Ice therapy can help the area heal faster, and there will be a decrease in pain and swelling and an increase in lymphatic drainage.
Why ice after a workout?In the past 28 years, there have been many studies of ice as a therapy tool for injuries. Many of these studies have had conflicting conclusions, but improvements in technology are giving researchers new data. There is no doubt in the minds of many researchers and doctors that ice is the most widely used and efficient form of cryotherapy in medicine today. A 1994 study sited in The American Journal of Sports Medicine (Jul/Aug) showed ice affects not only the arterial and soft tissue blood flow, but also the metabolism of the bone, in a positive way. This is significant in the healing process of an injury to a joint.
When should I use ice?For the greatest benefits, use ice after exercise and not before. In the Journal of Sport Rehabilitation (Feb/1994), a study on the ankle was conducted to see if ice should be used on an injury before exercise. The finding showed decreased temperature reduces the joint mechanoreceptor sensitivity and thereby alters joint position sense, exposing the joint to possible injury. In conclusion, cooling a body part prior to athletic performance is contraindicated, which is academic-speak for "probably a bad idea." It was once believed the use of ice was only beneficial in the first 24 hours after an injury. Recent scientific studies have shown the benefits of ice over the long term. During the initial stage of an acute injury (within 24-48 hours), or during the chronic stage (after 48 hours) ice can be very beneficial in promoting wellness.
Can I ice as a precaution?You can use ice immediately following any workout, discomfort, or injury. If the swelling or pain does not decrease within a reasonable time (24 to 48 hours), consult a physician.
Is ice safe?Ice therapy is very safe when used within the treatment time recommended. Don't use ice if you have the following conditions: rheumatoid arthritis, Raynaud's Syndrome, cold allergic conditions, paralysis, or areas of impaired sensation. Do not use ice directly over superficial nerve areas. In a study printed in the Archives of Physical Medical Rehabilitation (Jan/1994), the use of ice was tested on spinal cord-injured and able-bodied men. The results were that ice and cooling down the body temperature may evoke a vascular response to cold stimulus that may be mediated in part by the spinal cord and by supra-spinal centers causing a change in blood pressure.
How should ice be used in conjunction with exercise?Ice can be combined with movement. Once the fourth stage of icing has been achieved, numbness, gentle range of motion and isometric exercises can begin. These movements should be painless, stressing circular, spiral, and diagonal movements. Once the numbness has worn off, re-ice and exercise again. This can be done two or three times a day. Ice can cause changes in the collagen fibers of the muscle. Strenuous exercise is a bad idea during an ice treatment, as this can result in further damage to the injury.
How does Ice combine with other therapies?In March of 1995, an interesting study was conducted on the use of ice and ultrasound. Ultrasound is an instrument used in assisting the healing process to damaged tissue. The study found if ultrasound was followed by a five-minute application of ice, the muscle significantly increased in size. When ice was applied first followed by ultrasound, there was little or no change in the muscle fibers. One of the important conclusions of this study is after exercising, take a shower first, before applying ice, to receive the maximum benefits.
What is R.I.C.E.?When there is an injury or discomfort, a good rule to follow for first aid is the mnemonic RICE: R - Rest the injury.I - Ice the injury.C - Compress the injury.E - Elevate the injury above your heart.
Laurel J. Freeman, B.A., a nationally certified sports massage therapist in Florida, has worked on many world-class athletes and has given numerous lectures in health related field. She developed, teaches, and practices Reprogramming Neuromuscular Responses @ (RNR). Laurel is a member of the Florida Track Club.
Water and Electrolytes
Water and Electrolytesby Dr. Philip Maffetone
Water may be the most common nutritional "deficiency" in the running population. This comes in the form of dehydration, even in its common mild forms. Many runners don't drink enough, and others who perform very long workouts may have a difficult time maintaining normal hydration despite drinking sufficient quantities.
The need to replace water, and the important electrolytes, is much greater than the need to replace any other nutritional substances.
A young man's body is typically 60% water, and may contain 90 pounds of water; a young woman's body may contain slightly less at 50% of her total weight. Approximately, two-thirds of this water is in the intracellular compartment of the body - predominantly within the muscles.
The feeling of thirst is activated 1.) when the total body water level is reduced, and 2.) by sodium. Even slight dehydration reduces the blood volume triggering thirst. But thirst is sensed only after dehydration is evident, making thirst a poor indicator that it's time to drink more water. Once you are dehydrated, it may take up to 48 hours to properly rehydrate using thirst as a guide.
Even mild dehydration reduces blood volume, which reduces blood flow to the muscles, organs and glands, along with oxygen and nutrients since these are also carried in the blood. The ability to expel heat is also lost since skin circulation is reduced, elevating the core temperature of the body. It is vital that runners understand the important functions of proper hydration to avoid its risks, which are amplified in warm weather.
Approximately 60% of the body's need for water comes from liquids, and 30% from foods. The other 10% is produced in the body from the cellular metabolism. Water loss at rest occurs from the kidneys (60%), from skin and lungs (totaling 30%), sweating (5%) and the large intestine (5%). During running, however, sweating increases significantly, accounting for 90% of the water lost (1-to-2 liters per hour in prolonged training or competition).
If the water lost becomes greater than the intake, blood volume diminishes with significant adverse effects. A runner may, for example, reduce his or her pace by 2% for each percent of body weight lost by dehydration. Water losses of 6-to-10% may exist in marathon events, more in longer competitions. This translates to a runner performing a 10K race in 35 minutes under normal hydration, slowing to complete the same distance in almost 38 minutes when 4% dehydrated - a significant loss of performance.
Under certain conditions, such as during hot weather, the potential for heat stroke is higher. Studies across a number of sports show that mean fluid intakes of up to one liter per hour can realistically be achieved. Therefore, consumption of this amount hourly - in small doses - may serve as a guide during long training and racing.
In athletes with high aerobic function, water regulation is more efficient, including maintenance of body temperatures and lower sweat rates. This is another reason to build a good aerobic base.
For any athlete, it is important to continually drink water everyday and not wait until an upcoming event. Ingestion of large amounts of water at one time, however, may inhibit thirst and actually promote water loss. This may result, over time, in a lower net water volume, and dehydration. The best recommendation is to consume small amount of water throughout the day, everyday. This means one or two cups each time. For most runners, a normal water intake may be between three and four liters per day as a minimum. In athletes who cross train with more total workout time, additional water may be required.
Self-assessing the need for water is important and should be done regularly. Studies have demonstrated the traditional method of assessing for hydration status, by observing the color of the urine, is a good general guide for hydration status. A definite yellow color often indicates dehydration, with a clear urine characterizing proper hydration. Most importantly, runners should learn to assess their own urine color on a daily basis and increase water as necessary. *Electrolytes. A discussion on water intake should also include electrolytes. Sodium and chloride are the dominant electrolytes, along with potassium. Electrolyte regulation is controlled by sodium and chloride, which plays a major role in regulating water. *Dietary intake of sodium, and its loss from the body help regulate both the thirst and salt appetite mechanism in the brain. This is also associated with the actions of kidney hormones which help maintain rehydration for some hours after water ingestion. As a result of this, pre-competition drinks or foods should contain moderate levels of sodium.
The adrenal hormone aldosterone is very important for electrolyte regulation - it prevents sodium and chloride loss, and rids the body of excess potassium. Adrenal stress, however, can result in excess sodium and chloride loss, and increased potassium, resulting in a diminished water volume.
A common problem in runners who have reduced aldosterone is diarrhea, which may cause further losses of sodium and water. The so-called "athlete's diarrhea" may be due to chronic adrenal dysfunction - a condition which may not be evident until the stress of competition. This is especially true in those competing in longer events. The chronic loss of sodium during adrenal dysfunction has also long been considered the reason for salt craving by many athletes.
Hyponatremia (blood sodium concentration below 136 mmol/L) can occur during or after training or racing, and can sometimes be observed even at rest in a normal blood test. Runners with low sodium do not necessarily have symptoms of hyponatremia. Early symptoms may include weakness or disorientation. In extreme cases, hyponatremia can result in such problems as rapid neurological deterioration, cardiovascular instability and seizures.
The use of sodium during competition may also be important, especially in long endurance events, as hyponatremia can occur if too much water and too little sodium is consumed. Small amounts of sodium added to water (just enough to get a very mild salt taste) can speed stomach emptying and water absorption.
I have recommended sodium tablets to many athletes for use during long endurance events. The well-hydrated runner sucks on a salt tablet until he or she loses the desire/taste for salt. In some cases, a runner may consume several salt tablets during events such as a marathon.
While large amounts of salt have been given to healthy individuals with no adverse effects, some people may be sodium sensitive. In this case, the blood pressure may rise or water retention will be evident.
With so much concern about diet and nutrition, the first step should be to assure you remain well hydrated.
Dr. Philip Maffetone practiced complementary sports medicine and applied kinesiology for over 20 years. His extensive background in biochemistry, kinesiology and exercise physiology has helped him train many world class and professional athletes. He has a doctorate degree in chiropractic and is certified in acupuncture. Athletes he has worked with include Mark Allen, Mike Pigg, Priscilla Welch and Lorraine Moller. Dr. Maffetone was named Coach of the Year in 1996 by Triathlete Magazine. His books include In Fitness and In Health and Training for Endurance (Barmore Productions). He is currently President of the MAF Group, which publishes the Maffetone Report (http://www.philsbar.com/).
Water may be the most common nutritional "deficiency" in the running population. This comes in the form of dehydration, even in its common mild forms. Many runners don't drink enough, and others who perform very long workouts may have a difficult time maintaining normal hydration despite drinking sufficient quantities.
The need to replace water, and the important electrolytes, is much greater than the need to replace any other nutritional substances.
A young man's body is typically 60% water, and may contain 90 pounds of water; a young woman's body may contain slightly less at 50% of her total weight. Approximately, two-thirds of this water is in the intracellular compartment of the body - predominantly within the muscles.
The feeling of thirst is activated 1.) when the total body water level is reduced, and 2.) by sodium. Even slight dehydration reduces the blood volume triggering thirst. But thirst is sensed only after dehydration is evident, making thirst a poor indicator that it's time to drink more water. Once you are dehydrated, it may take up to 48 hours to properly rehydrate using thirst as a guide.
Even mild dehydration reduces blood volume, which reduces blood flow to the muscles, organs and glands, along with oxygen and nutrients since these are also carried in the blood. The ability to expel heat is also lost since skin circulation is reduced, elevating the core temperature of the body. It is vital that runners understand the important functions of proper hydration to avoid its risks, which are amplified in warm weather.
Approximately 60% of the body's need for water comes from liquids, and 30% from foods. The other 10% is produced in the body from the cellular metabolism. Water loss at rest occurs from the kidneys (60%), from skin and lungs (totaling 30%), sweating (5%) and the large intestine (5%). During running, however, sweating increases significantly, accounting for 90% of the water lost (1-to-2 liters per hour in prolonged training or competition).
If the water lost becomes greater than the intake, blood volume diminishes with significant adverse effects. A runner may, for example, reduce his or her pace by 2% for each percent of body weight lost by dehydration. Water losses of 6-to-10% may exist in marathon events, more in longer competitions. This translates to a runner performing a 10K race in 35 minutes under normal hydration, slowing to complete the same distance in almost 38 minutes when 4% dehydrated - a significant loss of performance.
Under certain conditions, such as during hot weather, the potential for heat stroke is higher. Studies across a number of sports show that mean fluid intakes of up to one liter per hour can realistically be achieved. Therefore, consumption of this amount hourly - in small doses - may serve as a guide during long training and racing.
In athletes with high aerobic function, water regulation is more efficient, including maintenance of body temperatures and lower sweat rates. This is another reason to build a good aerobic base.
For any athlete, it is important to continually drink water everyday and not wait until an upcoming event. Ingestion of large amounts of water at one time, however, may inhibit thirst and actually promote water loss. This may result, over time, in a lower net water volume, and dehydration. The best recommendation is to consume small amount of water throughout the day, everyday. This means one or two cups each time. For most runners, a normal water intake may be between three and four liters per day as a minimum. In athletes who cross train with more total workout time, additional water may be required.
Self-assessing the need for water is important and should be done regularly. Studies have demonstrated the traditional method of assessing for hydration status, by observing the color of the urine, is a good general guide for hydration status. A definite yellow color often indicates dehydration, with a clear urine characterizing proper hydration. Most importantly, runners should learn to assess their own urine color on a daily basis and increase water as necessary. *Electrolytes. A discussion on water intake should also include electrolytes. Sodium and chloride are the dominant electrolytes, along with potassium. Electrolyte regulation is controlled by sodium and chloride, which plays a major role in regulating water. *Dietary intake of sodium, and its loss from the body help regulate both the thirst and salt appetite mechanism in the brain. This is also associated with the actions of kidney hormones which help maintain rehydration for some hours after water ingestion. As a result of this, pre-competition drinks or foods should contain moderate levels of sodium.
The adrenal hormone aldosterone is very important for electrolyte regulation - it prevents sodium and chloride loss, and rids the body of excess potassium. Adrenal stress, however, can result in excess sodium and chloride loss, and increased potassium, resulting in a diminished water volume.
A common problem in runners who have reduced aldosterone is diarrhea, which may cause further losses of sodium and water. The so-called "athlete's diarrhea" may be due to chronic adrenal dysfunction - a condition which may not be evident until the stress of competition. This is especially true in those competing in longer events. The chronic loss of sodium during adrenal dysfunction has also long been considered the reason for salt craving by many athletes.
Hyponatremia (blood sodium concentration below 136 mmol/L) can occur during or after training or racing, and can sometimes be observed even at rest in a normal blood test. Runners with low sodium do not necessarily have symptoms of hyponatremia. Early symptoms may include weakness or disorientation. In extreme cases, hyponatremia can result in such problems as rapid neurological deterioration, cardiovascular instability and seizures.
The use of sodium during competition may also be important, especially in long endurance events, as hyponatremia can occur if too much water and too little sodium is consumed. Small amounts of sodium added to water (just enough to get a very mild salt taste) can speed stomach emptying and water absorption.
I have recommended sodium tablets to many athletes for use during long endurance events. The well-hydrated runner sucks on a salt tablet until he or she loses the desire/taste for salt. In some cases, a runner may consume several salt tablets during events such as a marathon.
While large amounts of salt have been given to healthy individuals with no adverse effects, some people may be sodium sensitive. In this case, the blood pressure may rise or water retention will be evident.
With so much concern about diet and nutrition, the first step should be to assure you remain well hydrated.
Dr. Philip Maffetone practiced complementary sports medicine and applied kinesiology for over 20 years. His extensive background in biochemistry, kinesiology and exercise physiology has helped him train many world class and professional athletes. He has a doctorate degree in chiropractic and is certified in acupuncture. Athletes he has worked with include Mark Allen, Mike Pigg, Priscilla Welch and Lorraine Moller. Dr. Maffetone was named Coach of the Year in 1996 by Triathlete Magazine. His books include In Fitness and In Health and Training for Endurance (Barmore Productions). He is currently President of the MAF Group, which publishes the Maffetone Report (http://www.philsbar.com/).
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