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.

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.


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.

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!!!!!!!!!!

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.

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.

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.

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/).

Running on YouTube

Check this out! You'll laugh your (sore) butt off: http://www.youtube.com/watch?v=m-hCuYjvw2I

And this one is interesting. Note the purple singlet! http://www.youtube.com/watch?v=wZWx1nMx5oA&feature=related

And if you think running a marathon is crazy, check this guy out: http://www.youtube.com/watch?v=9SUZ5xB_Skk

Holy Cow! The 214 mile week

Do you wanna be tough? Wanna know what it feels like to push yourself beyond your limits? Do you KNOW your limits? Hmmm. Maybe you don't. How about this - running 214 miles in a week. And you're a cancer survivor. With only one good lung. Check this out:

Holy Cow: the 214-Mile Week
How many miles did you run last week? Because a RW.com reader named Jenny racked up 214.
No fooling.



Jenny (pictured here) wrote about her mega-mileage week in a thread on our Discussions board. You can read the details -- including a daily mileage breakdown, highlights/lowlights, and notes on the weather -- in Jenny's thread, here. You may want to print this out and tack it up somewhere prominent; next time you consider skipping an after-work five-miler, just glance at it. Then put your damn shoes on.

Reactions to Jenny's feat, in a separate Discussions thread, include the following, and we quote:
"Holy mackerel!"
"Holy Crap"
"Whoa"
"I was wondering who took all my miles. Wowzers."
"GUH!..........."
"I ran 11 miles this week"
"Son of a...whoa ..."
"Good gravy!"

What else is there to say, really? (Oh, did we mention that Jenny is a cancer survivor?)Congrats, Jenny. Way to go.

Links to Cool Stuff, Part 2

Jerry Hopkins has a great website and blog about running pain free. Check it out: http://www.runningtough.com/running_tips.html

A great blog by a runner for runners. He's got some great articles here that will teach you sorts of stuff: http://harlemrunner.blogspot.com/

TNT is headed to Jax!

The TNT Marathon Team is headed to the Gate River Run 15k in Jacksonville this weekend! Bring on the bridge, baby! The Expo: The expo is fabulous shopping - bring your money Its Disney World and the SuperBowl for running. Balaga socks are usually $7 instead of $10 - shoes are cheaper there . . . they'll have Race Ready shorts for less. . . . its a fabulous place to go shopping. Grab your Gu's, shot blocks, whatever else you want for later. Gate's expo rivals most marathon expos. Do NOT wander around on the those concrete floors for hours. Save your feet. And don't wear cute shoes to the expo - wear your running shoes or other sneakers. The only thing you need to remember is your yellow card you got in the mail if you registered early and if no yellow card, your driver's license. Ask anyone there how to register your chip - that's very important. They'll scan it with a wand and your name will come up on the laptop. Verify its really you and then you can attach your timing chip to your shoe on race day using the zip ties with your packet. If you have any doubts on this, just bring your chip on race day, I'll show you. I would NOT suggest tying your chip onto your shoe laces - the volunteers can't get it off and its a major traffic jam at the finish line. Attach it with the zip tie at the end of your laces toward your toes. Pull it tight!

Dinner: TNT Past, Present and Future are meeting for dinner at The Loop in San Marco on Friday night at 7 p.m. This is the location and map: http://www.mapquest.com/maps/map.adp?city=Jacksonville&state=FL&address=2014%2BSan%2BMarco%2BBlvd.&zip=32207&country=us&zoom=8 Yummy sandwiches, pizza and pasta - perfect for pre-race carb loading.

Race Day: We will meet at the TNT tent located in Parking Lot J at 7:30 a.m. We'll all meet after the race at the tent as well for food and fun.

Eating during the run: Its not longer than 10 miles, but you need to bring at least 2 packages of GU/Beans/blocks, whatever you prefer. The expo is never guaranteed to have what you like, bring your stuff from Tallahassee. You want to eat at mile 4 or 5 and again at 7 or 8. Sip a little G'aid that morning with your breakfast and at least 8 oz of water if you can. Breakfast shouldn't be anything weird - eat what you're used to - and eat light. Sometimes I nibble on something over a half-hour long period. Something with carbs, very little fat and not too much sugar. Please let me know if you have any questions. You'll want to stop eating and drinking by 7:30.

Water: And I don't have to remind you all to really hydrate well on Thursday and Friday. Drink more than your usual. Warm, windy weather is forecast for this weekend (which changes hourly, of course). Your urine should be straw colored all day Friday and Saturday morning. Sorry - gross sentence, but necessary.
And: HAVE FUN!!!!!!!!!

What does "hitting the wall" mean anyway?

As new runners, you aren't out there doing 5 or 6 minute miles and flying down the road, so "hitting the wall" might not be a big concern for you. But its a concept that you'll hear a lot about if you're reading magazines or talking to other runners. Hitting the wall mentally is one thing, but there such a thing as literally running out of fuel during a marathon. Your body has to make a physical switch from available energy sources. I found this article easy to understand - the concept is pretty crazy to every day normal people!

Marathon Runners Avoid Hitting The Wall with Well-Planned Carb LoadingOakland TribuneArticle Launched: 02/28/2008 03:36:03 PM PSTYou're at mile 20 in the marathon, feeling no pain, striding at a comfortable pace, wind at your back. Suddenly you feel a wave of fatigue so strong it's as if your body wants to melt into the pavement. Then comes a rush of dizziness and disorientation. You've hit the wall.

The bane of long-distance runners and endurance athletes, the dreaded wall can derail the best marathon plans. But it's neither inevitable nor insurmountable.

The feared episode occurs when the body uses up its stockpile of glycogen, a stored form of glucose that's kept in the liver and muscles. Glycogen is the main fuel used during sustained exercise and largely comes from carbohydrates such as pasta, bread, fruits and vegetables.
When the glycogen stockpile is gone, "the body doesn't have that fuel source available and must then transfer to another fuel source, which is fat," says Dr. John DiFiori, chief of the sports medicine division at the University of California, Los Angeles. "It can be used as energy, but it's not as efficient an energy source as glycogen."

Low blood sugar doesn't just distress the muscles, says Dr. Robert Sallis, director of sports medicine at Kaiser Permanente Medical Center in Fontana, Calif., and president of the American College of Sports Medicine. "The brain needs sugar to work as well," he says, "and actually it's more sensitive to low sugar than the muscles are." In a marathon, that depletion can happen at any time "" often around mile 20, sometimes at about two hours. The telltale signs can develop slowly or quickly; many runners describe it as a switch being flipped.

When hitting the wall, runners should slow their pace and immediately take in carbs in the form of sports drinks, gels, energy bars or fruit, says Sallis. He suggests taking in carbs every 45 minutes or so during the race and being aware of any major drop in energy or feelings of wooziness. "For a lot of people who are doing their first marathon, their longest training run has been 20 miles, so the rest is uncharted territory."

Sallis adds that if runners decide to pass on the carbs and keep going, "most are still able to get through it. It's not typically something that makes you collapse " it just slows you way down. Most people still finish." The body, he says, has enough fat stores (even in thin people) to keep it going. But feeling as if you can't go on at all, he says, may be a sign of something more serious, such as heat stroke.

It takes just a few minutes for carbs to hit the blood stream, and taking in those carbs via energy gels, carbohydrate- rich sports drinks and energy bars is the best way," Sallis says. "When we're running, we have all of this blood being shunted away from the gut to the muscles, so there's not a lot of blood to go to work in the gastrointestinal tract. The simpler the source of carbs, the easier they'll be to absorb."

Heat can exacerbate the problem, Sallis adds. "The heart is pumping harder, and you have the body's cooling systems that are stealing away glycogen to work." So staying hydrated is important as well.

"People who are better trained are able to use their fuel sources more efficiently, " DiFiori says. "They're using less energy to perform the work." Experienced runners know to load up on carbs before a race, but Sallis warns about piling on too much. "We can only store so much," he says, "and by eating too many carbs, you can become bloated and sluggish, and that's no way to start a race."

Most exercise experts recommend having sensible portions of high-carb foods such as pasta the night before a marathon, then more carbs on the morning of the race. This is the optimum fuel the body will need to perform. Runners need to take in carbs immediately after the race as well, says DiFiori.

"The first 15 to 30 minutes is important. You're excited that you've finished, but it's not over yet. You have to begin replacing those depleted fuel stores with a high-carbohydrate beverage or snack," he says. "You've exhausted all those carbs, and you're going to feel lousy and sluggish. Start with the basics "" energy bars, really digestible stuff, then work your way into more normal foods. It still takes a while for the circulation to go back to the gut."

Running out of town

I know a lot of you travel on the weekends, but you still have to get in that long run. You could drive around in the car to find something, or (thank goodness for the internet!) there's several cool websites out there that are good tools for finding routes.

One I like is http://www.mapmyrun.com/ You put in the city and build your own route if you know an area, or you can search the city for other people's routes. Doing a shorter loop a few times is a good idea. This way you can stay close to your car (or where you're staying) and you can hit your drinks more often without having to carry a bottle. If you build your own route, make sure you have "follow roads" checked, otherwise it can get really frustrating. Play with it, I think you'll like it.

Another site is http://www.gmap-pedometer.com/ Same thing as mapmyrun, pretty much. You can save routes, look at other people's routes, etc.

Remember a few things: sand or dirt is best, asphalt is next best and concrete is the worst for running. Always run FACING traffic, bike WITH traffic. Wear light colored clothing so cars can see you, and don't run/bike in the dark if you can help it. Carry a cell phone if you're in unfamiliar territory, and don't forget to tell somebody where you're running and what time to expect you back. Its a good idea to carry your driver's license and a few bucks for emergencies.

Have fun!

Links to Cool Stuff

There is so much information out there. Really, your head could just explode from all the information out there. Over the last 3 years of running, I've read stuff, heard stuff, and gathered all sorts of WRONG stuff. Instead of burying you with all that in daily e-mails, I've put it all in one place for you. So, click and read. Print out what you like. Ask me questions, or better yet research things further. Happy surfing!

Rock n' Roll San Diego Marathon:The official site of the race you're running! Don't miss the video of last year's race on the site! http://www.rnrmarathon.com/home.html



Your Team in Training link to everything you need: http://www.teamintraining.org/nfl/



Erin's Blog: http://howlongisthatmarathon.blogspot.com/



Running: Gulf Winds Track Club website: http://www.gulfwinds.org/


This is a fabulous magazine, and the on-line mag is just as great. Endless surfing!! http://www.runnersworld.com/


Some of you may have never run in a race before. This is a link to an article with some very good tips. http://www.runnersworld.com/article/0,7120,s6-380-381-387-255-0,00.html


Nutrition:
So, just how many colories is REALLY in that burger? This is your answer. http://www.calorie-count.com/


Foods that Boost Energy. Get out the shopping list! http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm


The Best Foods for Runners. http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html?cm_re=HP-_-Most%20Popular-_-The%20Best%20Food%20For%20Runners


Think you're finally drinking enough water? Try these fun calculators: http://nutrition.about.com/library/blwatercalculator.htm and http://www.hydroxycut.com/calculators/water.shtml

Links to Cool Stuff

There is so much information out there. Really, your head could just explode from all the information out there. Over the last 3 years of running, I've read stuff, heard stuff, and gathered all sorts of WRONG stuff. Instead of burying you with all that in daily e-mails, I've put it all in one place for you. So, click and read. Print out what you like. Ask me questions, or better yet research things further. Happy surfing! Rock n' Roll San Diego Marathon:The official site of the race you're running! Don't miss the video of last year's race on the site!

http://www.rnrmarathon.com/home.html

Your Team in Training link to everything you need: http://www.teamintraining.org/nfl/

Erin's Blog: http://howlongisthatmarathon.blogspot.com/

Running: Gulf Winds Track Club website: www.gulfwinds.org

This is a fabulous magazine, and the on-line mag is just as great. Endless surfing!! http://www.runnersworld.com/

Some of you may have never run in a race before. This is a link to an article with some very good tips. http://www.runnersworld.com/article/0,7120,s6-380-381-387-255-0,00.html

Nutrition:
So, just how many colories is REALLY in that burger? This is your answer. http://www.calorie-count.com/

Foods that Boost Energy. Get out the shopping list! http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm

The Best Foods for Runners. http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html?cm_re=HP-_-Most%20Popular-_-The%20Best%20Food%20For%20Runners

Think you're finally drinking enough water? Try these fun calculators: http://nutrition.about.com/library/blwatercalculator.htm and http://www.hydroxycut.com/calculators/water.shtml

Important Dates

As the Team settles in for some serious marathon training, most of our administrative meetings are finally finished. Last week we had our Fundraising Clinic (full of ideas, you are!!) this week we'll have our Nutrition Clinic. Its a lot of meetings we know, but all necessary.
So we have a few more "must attend" things coming up. They are:

February 21st 7 p.m.: Nutrition Clinic at Po' Boys. Yes, we will talk about how to be healthy while eating fried pickles. Shame on us

March 1st: Six mile run then brunch at Erin's house! Erin's Dad, Tim Yaw, will be talking to us about his struggle with lymphoma. Team in Training is on the path to raise $1 billion this year, and its people like Mr. Yaw that we're fighting for. We can make a difference, and having a face to fight for makes all the difference in the world.

March 17th: Recommitment! This where we put our money where our mouth is. And everybody will be there and everybody will recommit, I am 100% confident!

Remember. . . Commit in '08!!!

We've Started Running

Welcome, 2008 San Diego Marathon Team! We now have 14 members, they're all strong, all motivated, and all very, very enthusiastic! I'm really proud to work with such fabulous runners. The Team is: Leigh, Jennifer, Stacey, Betsy, Nicole, Michelle, Yolanda, Dalisha, Tiffany, Tien, Beth, Michele, Edwin and Trish. Welcome!!

Most of the Team was able to come out for our first group run on Tuesday. We ran from Erin's house and did two miles. It was a new route for Erin and I and lo' and behold, there were hills! Big ones. Ones I don't especially want to play with. . . . but the Team killed it! We even had a few spectators that came out in their yards or were walking. I think one man from Erin's neighborhood was especially entertained by all those pretty ladies running around in the early evening hours. Go Team!

Tonight is our shoe clinic at Shaw's. Dr. Shaw and his staff will watch us walk and put us into the very best running shoes for our feet. Afterward we will go eat at Po' Boys, our unofficial TNT watering hole. We do love our food. . . . that's why we do this, right? Right!

Saturday the Team will be running in our first 5k, Run for the Cookies. Yes, there really are cookies at the end. . . Girl Scout Cookies! This is a fun run, its a flat course and this weekend promises to be beautiful and sunny. For the Team Members that don't feel up to running in a race yet, we'll be running our 3 miles at 10:30 a.m. at Southwood. We'll see you there!!

GO TEAM!

Tallahassee TNT Rocks!

The TNT information meetings were a great sucess, Tallahassee! Thank you so much to TNT alumni that came to the meetings and helped out. TNT alumni had a really good presence at all the meetings and I think that the folks there could see how much we all believe in TNT. Courtney from Jax RAWKED the meetings - she was organized, enthusiastic and really sold the program.
Thursday night's meeting had two run/walkers sign up and two more that are still thinking about it. At Friday's lunch meeting, we had two more that are still thinking about signing up for the marathon, and one triathalon participant for Chuck. Friday night's meeting was a total sucess with every person signing up for an event! By Courtney's rough count (and its still early in the game - so this isn't accurate) the total is two people for the century ride, three or four tri members, and so far 10 runner/walkers.

There are five people or so that are still thinking about running the San Diego Marathon, but I have all the confidence in the world that they will COMITT IN '08! From Chuck, Cathy, Erin, and I . . . thank you!!!! Coming to the information meetings and sharin' the TNT love is so important! Courtney says that Tallahassee is always super strong for the No Florida chapter. We have convincing folks that always show up - we're awesome!

And this is for those people that are still thinking about all this crazy stuff. . . . you WILL NOT regret this. Sign up, make this moment all yours and this year, choose to make a difference in your life. Choose to make a difference in somebody else's life. You can make such a tremendous impact on somebody's life by raising this money.

You can make a difference, make '08 the year to do it. COMMIT IN '08!
Happy 2008 everyone!


As some of you may or may not know, I'm a little bit nutty about running. What started out as a fast way to loose some weight has turned into a lifestyle for me. Running is something that I really enjoy and believe in, I call it my illness. Its catching - it sort of turns into a "gotta have it" thing. I might mention that eating whatever you want feeds the illness, too! And now I would like to introduce you to my sickness as well!


I ran the Walt Disney World Marathon exactly one year ago January 6th and it was incredible. I ran the marathon with the help of Team in Training, one of the world's largest endurance sports program that has trained thousands of people just like you and me to run marathons and has raised millions of dollars for leukemia and lymphoma research and patient services in the process. Team in Training is amazing. It was one of the best times I've ever had and it was all for a fantastic cause.http://www.teamintraining.org/



Its time now I gave something back to something I really believe in. I will be Tallahassee's Team in Training coach for the 2008 Rock n' Roll San Diego Marathon on June 1st and I want you to join me! Now, I know, I know. I can hear you now. A marathon? Are you crazy? Just how FAR is that, anyway? It is crazy. Its unthinkable. Its just nutty. Right? Right! I agree with you. That's why you should think about doing this. There are some years that drift by with nothing at all exciting going on. We get to December 31st and we look back and say "Now what just happened? Nothing! Not a darn thing exciting happened to me this year!"


So maybe in 2008 you'll do something fun. Maybe 2008 will be different. You'll do what all the motivation gurus say to do: Set a goal. Work to the goal. Make yourself accountable. Make a lifestyle change and then. . . . MEET THAT GOAL. You'll raise money for a fantastic cause, you'll feel fabulous doing it. You'll go out and get some exercise(breathing hard feels marvelous . . . I promise) and lo' and behold in 6 months you'll line up in San Diego with 16,000 other cheering people and your new friends from Tallahassee and you'll run. You don't have to go fast - a nice easy jog gets it done quite nicely. And when you cross that finish line, I dare you not to have a tear in your eye. You will meet a goal, one that might make you believe in yourself.


I tell people all the time that running a marathon will change your life. That sounds all sappy and melodramatic, but I'm not kidding. It really does - you find out what you have inside you. And what's really cool about doing it with Team in Training is you'll have other people to depend on. And they will depend on you. You'll meet new people, you'll get in shape (did I mention you get to eat pretty much guilt-free?) and you will get to see San Diego - all expenses paid. Everything is taken care of - the travel arrangements are done for you, you get a Team Leader (my friend Erin), a coach (that's me), a training plan, all the encouragement and education you need, new friends, a medal, a really cool purple shirt and hey. . . .maybe you'll get the fever and sign up to do another marathon!

Just one more thing to tempt you. Go to the San Diego Marathon website and click on the video. Its short - turn up your speakers and enjoy. Seriously. . . . it would be really great having you out there with us. http://www.rnrmarathon.com/home.html

Think about it. Think about making a difference for the Leukemia and Lymphoma Society and making a difference for yourself. And if you have just a second, forward this to anybody you think might be interested.

There are three meetings coming up in Tallahassee where you can learn more. They are as follows:

Thursday, January 17th - 6:30p at Healthsouth
Friday, January 18th - 11:30a at Premier Health & Fitness
Friday, January 18th - 7:00p at Premier Health & Fitness

Come on out and listen to the speakers - its about an hour. Give me a call if you have questions or want to find out more.

THEN COMMIT IN '08!