Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
It's a walk in the park.
We are already into week 7. It seems more than that. I hope everyone is enjoying the program. I would like to say it gets easier, but it doesn't. The distance get longer. For a while it will get hotter. And it is hard to believe right now, but it will get colder and we will be talking about how to stay warm. This is a long program, which is good. We increase mileage slowly so that your body can adjust.
Most of us could not run a marathon right now, but I know you can walk it. Walking a marathon is easy. As they say, "It's a walk in the park." It would take a long time, but most of you can already do that. So I want everyone to feel good that they can complete a marathon. Also I want everyone to know that the person who takes 7 hours to complete the marathon burns the same amount of calories at the person who does it is 3 hours. They just have more time to go get a cheese burger and add those calories back on. The main thing about the marathon (or half marathon) is that you finish. There is no rule at says you can't walk. Everybody's finisher's medal looks the same no mater when you finish.
I've never run the whole marathon. There is always some point where I've walked. Whether it is through the water stops or during the Rock 'n Roll, at every band. There was a guy last year that would pass me, then I would pass him back as he was dancing in front of each band. Okay it was a little weird, but you see a lot of strange things during the marathon. In Austin there was a guy who jumped rope the whole way. Last year we had Elvis at the half marathon turning point. "Thank you, thank you very much."
I'm pretty competitive. I always set time goals and I've not alway achieved them. I try to set 3 goals for the race. Easy, intermediate and hard. If things are going great I might make my hard goal. Last year I did a lot of talking with other runners, walked most of the water stops and even stopped to take a few photographs. I enjoyed myself and still made my intermediate goal which was still a PR. I encourage everyone to enjoy the race. Enjoy the many weeks of training. What does Miley Cyrus say in her current song? - "It's the climb." I agree, but it helps if you did well in hill training.
Keep Smiling
Larry Graf - ATP Coach
Blue / Green
Greetings Blue / Green Group:
Bad Running Days: Ive had several people come up to me lately who are dejected because theyve had a bad run, or several bad runs in a row (some of these are folks who arent even in SA Fit). Several things can factor into having a bad day running, and these can range from poor nutrition, poor hydration, lack of rest, not recovered from previous workouts, difficult courses, starting out too fast at the beginning of the run, running in hot / humid conditions, having missed several workouts in a row for any number of reasons. They come to me seeing the magic formula for never having another bad run, and they seem a bit puzzled by my answer: Everyone is going to have a bad run every once and a while, but if you want a fool proof method to never having a bad run, then your only choice is to quit running. After Ive had a bad run, I look back to see what went wrong. Usually I can find out what that was by going through that list I just went through, but occasionally, the answer is that Im human, and like everyone else, Ill have one of those days. I can either put it behind me, or hang up my running shoes, and Im just not ready for that option. Ill tell myself the positives: Ive gotten some mileage in for the week; Ive gotten that bad run out of my system; Tomorrows another day; At least I didnt spend the entire day sitting on the couch w/ a box of Krispy Kreams. Theres always something positive to come out of some physical activityjust look for the silver lining, and lace up the shoes again soon.
Happy Running!
Coach Rudy
Yellow
Hey there Yellow Group Runners!
Yesterday I was so excited when it started raining near my house. I mean, we have been in desperate need of this rain. But then I got up this morning at 4 am for a speed workout with my trusted and loyal friend Jessica and the 90% humidity really kicked my rear. So we decided collectively to shorten the speed workout from 8 x 800m to 8 x 400m. Living in the Texas heat and training for a marathon in the summer does certify all of us as being crazy, but as long as you keep some important things in mind - like hydrating properly (make sure you have water on ALL of your runs) and slowing down, if even to a walk, then I promise you will survive the training season.
Walking - it is the dreaded activity a lot of runners shy away from because in their mind they think it is showing weakness. You need to get past that, because actually it shows race smarts. When I trained for my first marathon, I never wanted to walk because I thought it was slowing me down and people would pass me. But then came a day with a really bad run - at mile 1 I knew this was not my day and I had 17 more to go - and I realized afterwards that mentally it was easier for me to "divide up" the race into segments. So on my first marathon I walked through every water stop, starting with Mile 2. Even the last marathon I did, I started walking through every water stop - this time starting at Mile 10.
Walking for about 30 seconds roughly every mile, sometimes even 1 minute, did not slow me down, but actually made me stronger. It gave me the opportunity to use the leg muscles differently, actually making my legs feel stronger when I ran. Since I did not wait to start walking when my legs were too tired to run another step, I prevented the lactic acid build up that often leads runners to become walkers. Plus, from a mental stand point I would continuously tell myself that running just 1 mile was easy and then I would be allowed to walk again.
If you take nothing else away from this, please remember the following two things:
1. Listen to your body. There is no shame in walking - EVER.
2. The truth is that the difference between a runner and a walker in a marathon is - the walker already knows they are going to walk, the runner realizes it during the race! (Quote from Dennis - Founder of USA Fit)
Happy running everyone!
Coach Svenja
Red
Red Group Runners
Walking for runners; how, when, and why we should incorporate it into our training runs and races. Why should you add walking into running? If you are recovering from an injury or have taken some time off from running, the walk breaks can help ease the stress and pounding that your legs take on long runs. If you are a first time marathoner it can make the long runs less grueling and reduce your risk of injury. When you should you take them? You should not wait until you are tired, you should take them early and as often as you need them. Jeff Galloway suggests runners at our pace 10 min/mile take them as often as every 3 minutes with one minute of walking. If you run several miles before walking, your muscles are already tired and will not rebound from the break with as much energy. Galloway also believes this method helps prevent a runner from "hitting the wall", that crushing fatigue that can hit the last few miles of a marathon. Galloway believes that walking early and often helps most runners survive the final miles in much better shape; they feel better and often run faster. So how do we run/walk? The 3/1 ratio is recommended for 10 min/mile pace runner sby Galloway, but you may find walking for one minute at every mile more convenient. Find a formula that works for you by using it in your training runs and weekly runs. Sometimes mentally it is easier to break a long run into small parts by telling yourself "one mile run, then I walk for a minute ten times", which may not seem as hard as "I have to run10 miles". You can even incorporate walk breaks into your speed work. If you are using the 3/1 ratio, you can jog for 1 minute and run hard for 2 minutes then walk for 1 minute. Play with the segments to keep your workouts from getting stale. What will happen to your pace? A 10 min.miler who is steady at their pace can expect to average a 10:29 pace with one minute walk breaks.
This method may not be for everyone, but it is certainly worth a try. Please feel free to ask any of the coaches for more info if you need it! A big thanks to Andrea Del Bosque and her family for volunteering at the water stop this week. Please thank them as you take your cool drink and "walk break"!
Red Coaches
Orange
Hello Orange - as we have quite a few people interested in the Jeff Galloway method of inserting short walk breaks into your running, I am providing you below with some recommendations from his program; I hope this is beneficial to you, and I am looking forward to trying it out myself this Saturday. As the entire description of his program is too much to quote here, check out his website at http://www.jeffgalloway.com/training/walk_breaks.html for actual recommended ratios.
Here are some quotes from his website: "Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do. Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile."
"Why do walk breaks work? By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not."
"Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown."
See you Saturday, Orange!
--
Who turned on the oven, Orange TEAM? We got back to San Antonio at around midnight on July 4 (5?) and we felt like it was walking into a furnace! I know that everyone is taking precautions with the heat and watching for signs of heat exhaustion. If you don't feel well, stop!! Find shade and cool off. Don't try to push yourself in this heat. It is not worth it and at this point we just need to complete our workouts, regardless of how long it takes.
I am a sweaty runner. Which means I am putting out a lot of fluids and electrolytes while I am running. After long run, I often have dried sweat on my face and arms. My family never takes me up on the offer to do salt licks off of me, even with a lime!
In order to deal with the loss of salt and fluids, I have to make a plan for my long runs.On Saturdays, I always carry my water bottle that I have partially filled with Cytomax and froze in the freezer the night before. I add a little water to the top, just to get it moving and strap in on and go! Every mile or red light intersection, I take a sip of cytomax. At the water stations I refill with cool water or cytomax, depending on my mood. I've also taken an electrolyte tablet or two towards the end of a run, just to get me to the finish. I am somewhat wary of kidney stones, so I try to minimize the amount of salt I am ingesting. On runs of about 10-12 miles or more, I bring something to boost my energy-a gel, sport beans, or my new favorite- gu chompers. I take them about 1/2 way through the run (around mile 6-7) which helps keep me going to the finish line. With sport beans, chompers, or shot blocks, you can munch gradually as needed, instead taking the whole thing at once, as with a gel or gu. Read the package to determine how much is needed for a serving size. Every item is somewhat different.
Before I run, I take a bath in Body Glide! Just kidding. Not really. I have to cover major portions of skin with Body Glide or my post-run shower is accompanied by screams of pain when the soft water hits the chaffed portions of my skin. Ouch!
Before I dress I look through my drawer of workout clothes and pick something that is specific to running. Short sleeves, no sleeves, long sleeves in my dreams, shorts, skort, or capris. All of the cotton tshirts that I have collected from races are in my bottom drawer. They don't mix with workout wear, because they are not meant to be worn while working out! Yuck! Remember, cotton is rotten! It will absorb the copious amounts of sweat that is produced and hold on to it, causing wicked chafing, bacteria growth, and bad running form from the extra weight.
Finally I pack a towel (for the car seat), a change of clothes, and an ice chest with a cool drink and snack for the drive home. It is the best part of the workout! Try these tips to see if they work for you, or share the tips that you have found make running happier.
I'll see you on Saturday!
Orange Zest is the Best!
Kathy Seastrunk
Purple
Hi Everyone,
Its been a scorcher this week! I know youve felt it in training. Our bodies are extremely heat-sensitive. My main concern for you this week is to protect yourself from the trifecta of our heat, humidity & hills. When high humidity joins triple-digit heat, our bodys evaporative cooling system is greatly compromised. We need to take preventative measures to avoid heat cramps and heat exhaustion. Here are my three ounces of prevention:
- Wearing a ventilated cap is one of the simplest things you can do to keep cooler.
- Remind yourself to rehydrate & replace electrolytes by setting your watchs interval timer. Dont rely on your thirst as a gauge for dehydration.
- Slow down your pace.
This weeks group focus is on walking for runners. Walk breaks will significantly speed up recovery from the heat. Walking breaks early in the run erase fatigue and the later walk breaks will help reduce or muscle breakdown from overuse. Jeff Galloway employs a run-walk method is thats simple. Run for a short interval, take a walk break for another period & repeat. Always adjust wisely to fit your level of conditioning as well as the weather conditions.
Start by taking walk breaks during the first few minutes of a run. If you run several miles before walking, your muscles are already tired and will not rebound from the walk with as much energy. For optimal effect, you need to start walk breaks before you feel any muscle fatigue, during the first mile. When you alleviate fatigue, you also lower your risk of injury.
You also need to adjust your form as you go into and out of walk breaks. You want to remain aligned and relaxed. Relaxed doesnt mean collapsed. Hope onto your form throughout the entire time to avoid injuries. Get a watch that can set to beep at intervals to remind you to transition. When it beeps, dont suddenly stop running. Instead, ease into walking as you decelerate over a number of steps. As you walk, shorten your stride and lower your cadence gradually. Make sure your feet land under your center of gravity to avoid putting on your brakes. Keep your arms active, bent at 90 degrees and breathe rhythmically to keep your momentum flowing. At the end of the break, continue with a short stride and gradually increase your turnover until youre at your running pace.
During races, walk breaks help you mentally break up a challenging race or workout by concentrating on one segment at a time. Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run.
Jeff Galloway employs a run-walk method is thats simple. Run for a short interval, take a walk break for another period & repeat. Always adjust wisely to fit your level of conditioning as well as the weather conditions.
In his website, Jeff Galloway mentioned a newspaper account of the 1896 Olympic marathon. The writer, accompanied the Olympians on their journey and cited that they took significant walk breaks along the entire route. So, dont take your cues from Phidippides. Incorporate walk breaks into your running.
Walk Strong to Run Strong,
Coach Nancy
Aqua
The word walk used to make runners turn away in disgust. They wouldnt think of stopping to walk during a run and certainly not in a race. Sois it O.K. to stop and walk during a long run, or even during the race?
Yes! Nowhere on the race application does it say you cant walk. Jeff Galloway, and other well-known runners, use walk breaks in long runs--even marathons. Of course, the goal is run the whole way if you can. But, if your pulse soars, or you cant catch your breath and run at a conversation pace, or your legs tire, take brisk walk breaks to regain yourself and finish the run. Tough hills are another place you may want to walk. The key is to limit your downtime so your muscles dont have time to stiffen up and make it difficult to pick back up to your pace. Pick a point to start back up again.
During the race, the water stations are a good place to take a short walk break. Walk with your cup of water and drink it instead of pouring it all over yourself when you dont intend to. However, avoid walking across the finish line. Take your walk break earlier if you have to and run across smiling!
Walking is also a good enhancement to running. Dr. George Sheehan is quoted as saying, It is possible that walking will enhance our running more than any of our current alternative sports such as cycling, swimming, or weight lifting." Other well known runners claim that the arm action of racewalking is helpful for coordination and to power the arms, both which are important to running performance. Other runners claim alternating racewalking and running each day decreases their injury potential and increases their overall running and race results, some even improving their race time. They say racewalking allows them to work out on their rest days, while still resting their running muscles, and still maintain their cardiovascular benefits from the exercise and allowing more training days during the week. Racewalking teaches you good form techniques (arm movement, stance, foot strike) so it actually enhances your running form as well.
What is the difference between walking and racewalking? Racewalkers take shorter strides to the front of their body. An average walker's stride causes his leg to act like a brake in front of his body slowing him down. By planting his heel closer to his center of gravity, he eliminates the braking action and can walk faster. The rocking foot motion (glide) of racewalking allows your feet to propel you faster through the foot stride. Racewalkers hip rotation and drop during stride are also significant speed enhancers for the walker.
During our long runs, if you feel the need for a break, you may want to consider racewalking techniques rather than slowing to a complete walk.
See you Saturday!
Coaches Laurie, Rose, and Andy
Things to remember...
