ATP

    You have to Run before you can Walk

When my son was first learning to walk it started out more of a run than a walk. He would stand up, wobble, lean, step, run, run and run until he fell or ran into some piece of furniture. Don't worry, the furniture is okay. For him running was a way to defy gravity and it took more control and balance to just stand or walk.

Now you are in a Running, Trying Not to Fall, Defying Gravity Group.

For some people running becomes something of a religion and the idea of walking is sacrilege. For me there is nothing wrong with walking. For me it is sometimes a requirement and it can be an important part of your training.

Running gets your heart rate up. (Duh) and you should not let your heart rate get too high. There is a point where you go for running aerobic to running anaerobic. When you do speed training you want to go anaerobic for short periods of time, but you do not want to keep it there very long. Everyone needs to find a speed that your heart rate stays consistent. I call this my "Happy Pace". This Happy Pace changes from week to week. Some days everything is easy and your pace can be faster. Other days when it is hot, humid and everything seems to be up hill, it takes too much effort to try and stay at anything close to be Happy. On these days you may need to walk some to allow your heart rate to recover.

With my heart condition I wear a heart rate monitor and if my heart rate gets too high I typically walk to get it down. The more I run the more efficient my heart is and the further I can run before my heart rate gets too high. There are some folks that incorporate walking into their running. They might run for 3 minutes then walk 1. Or at a race you might walk through the water stops. For me it is easier to drink walking instead of running. Walking water stops lowers my heart rate and allows me to plan my run to the next water stop. There are many ways to incorporate walking into your running. Just Defy Gravity.

Larry Graf - ATP Coach

Blue / Green

Hey Blue/Green,

How did you feel after last week's run? Last week's run was really tough for me both physically and mentally. I felt great at the beginning of the run and was holding a great pace, but shortly after I took a GU that all changed. I felt a sharp cramp on my left side and then my right side. I knew that my body needed a break from running so I decided that I needed to walk. Guess what this week's topic is? Walking for Runners!

When I started training for my first marathon I was like every other runner I met I would not stop running or take walking breaks. For me I didn't feel like a "runner" if I took a break from running and walked. But that quickly changed after I started running with a different group of runners at my gym. They showed me that it was okay to take a break from running if you needed to and that your time wasn't going to be affected that greatly. I also began reading up on the subject of taking walking breaks during a long run and found that many runners that incorporated that into their training actually did really well come race time.

So I decided that when I needed water during the marathon I would walk the water stops and then resume pace. I found that I was able to do that and it actually helped me both physically and mentally. My body appreciated the little break that I was giving it and instead of thinking "ugh, I have 6 more miles to go" my mind broke up the mileage according to the next water stop which was only a mile away.

Now when I race a marathon I walk during the water stops and I find that it really does help to take that physical and mental break. I hope that you will consider taking walking breaks and if you can run the entire time that's awesome too. One day I will accomplish the task of drinking out of the paper cup without getting it all over myself, until then I'm walking.

See you Saturday,

Coach Jessica

Yellow

Howdy Yellow Runners-

Great, great job on 9 miles this past week. It was hot, humid, and even raining at times, and you all faired quite nicely. I personally do not enjoy running in the rain, but then again, if it rains on race day, they are not going to call off the race, so you might as well be prepared. Congratulations to Vidal for running 20 miles this past weekend in preparation for the San Francisco Marathon this month. This week we hit double digits for the first time in our mileage.

As we approach the higher mileages I want you to start understanding how incorporating walking into your long runs can really help you and NOT slow down your pace at all. In my first season of USA Fit, the founder told us that the difference between a marathon runner and a marathon walker is that the walker already knows they are going to walk and the runner still needs to figure it out. It is true. I have finished 4 marathons and have walked at some point or another during each and every one of them. I have walked on long runs and during half marathons and there is NO SHAME in doing any of that either. For those of you that are training for your first marathon, this may be something you want to build into your training plan on the really long runs. Maybe walk for 1 minute every mile or walk through every water stop. Again, I have done this and although you may think it slowed me down, it didn't. I finished at a stronger pace than I would have had I waited to walk until I was too exhausted to run. Some of you may have heard of the Jeff Galloway method. If not, I would recommend looking it up and seeing if that is something that may work for you.

My very first marathon I walked through every water stop, starting at mile 2, and finished stronger than some runners who ran (or tried to run) the whole thing. It was hard to start this at mile 2, since at that point my legs were feeling great, but once I go to mile 21/22 I was happy I had employed that method, because it seems as though a lot of people around me had to walk a lot farther between running than I did.

At the end of the day this is like everything else in running. Us coaches can give you advice on what has worked for us, or which method we employ during our runs, but only YOU can figure out what best works for you. Use this training program to experiment and try different approaches, and let us know if you have questions.

See everyone bright and early on Saturday.

Your coaches - Svenja, Amber, Michelle, Sarah, and Vidal

Red

"Walking for Runners"

Last week we talked about how speed work during the week helps us build up our endurance and strength to make us efficient, faster runners. This week we are going to look at how actually slowing down will help us on a long run. Contrary to what it sounds like, taking a walk break on a Saturday long run will actually give a moment to recover, catch your breath, and reduce the risk of injury. In fact, there are some famous proponents of this walk-run technique: Runner's World columnist John "the Penguin" Bingham who motto is "Waddle On" says we should walk more in the marathon to get our money's worth. Jeff Galloway whose "Galloway" method has seen dramatic results getting runners to actually decrease their marathon times http://www.active.com/running/Articles/Run-Walk-Run_to_Faster_Times__Faster_Recovery.htm or http://www.jeffgalloway.com/training/marathon.html . For example the Galloway method recommends a 10:30 minute miler to run for about three minutes then walk for one minute at intervals.

As mentioned last week, our long runs are where we build up our base mileage and are done a slower pace than your weekly speed work outs. My example of a red runner training for a 10:30 minute mile marathon in 4:35:00 would do a Long Run at 10:50-11:40 (65% level of intensity) or an Easy / Recovery Run at 11:40-13:00 (60%). That means we need to slow down and possibly take a walk break. In fact, I have people look surprised when I tell them I do not run the whole time during a race. What? How's that? I prefer to walk during each water stop or walk up a hill. And walk breaks can be a motivation or reward you give yourself that you may need during a hot long run when you would rather be in the air-conditioning. You will find that your heart rate can recover quicker and you can actually go farther. Find what method works best for you and ask the runner next to you Saturday if they want to try taking a walk break-they might just take you up on it!

Keep up with the great work and ask your coaches if you have any questions as we just want to help you to run most efficiently! " It's not about speed and gold medals. It's about refusing to be stopped." Quote by Amby Burfoot, Boston marathon winner and editor/journalist for Runner's World magazine ~ Signed, Your Red Coaches

Orange

Walking During the Marathon??? I'm a BELIEVER!!

I'm sure by now you've figured it out-this coach LOVES the Galloway program of running! His method of training saved me from utter exhaustion during the past two marathons, despite the fact that I had only 2-1/2 months to train due to a broken foot last year.

For those of you unfamiliar with Galloway's brand of endurance training, the program alternates running with walk breaks, allowing the body to recover between periods of exertion. Walk breaks decrease the chance of injury, build up endurance to go beyond "the wall," and reduce muscle damage and thus recovery time.

It may seem counterintuitive, but many runners who take walk breaks finish faster than those who run continuously because they are not forced to slow down at the end. Because the workload is shifted between running and walking muscles, resources are conserved.

The ratio of the run/walk depends on your level of fitness. Beginning runners may jog for 2-3 minutes and then take a 2-minute walk break, while advanced runners may take a 1-minute walk break every mile. Some members of our group have been running for 5 minutes, followed by a 1-minute walk. The important part is to take walk breaks right from the beginning, before any signs of fatigue are present. If you're not feeling well (and we all have "off days"), decrease your running time and increase your walk time. The same goes for very hot or humid days.

Your walk can either be slow or fast, just remember not to lengthen your stride too much to avoid muscle pulls. As in running, good form is important in order to conserve energy. A fast walker may lose about 15 sec over regular running pace, a slow walker only about 20. As far as conditioning goes, Galloway finds no difference in stamina between continuous runners and those who take walk breaks.

You may find that while continuous runners have to go to bed after the marathon, you, on the other hand, feel strong enough to enjoy the post-run concert with your family and friends!

Coach Ute

--

Here is some cool jazz music to get you motivated to run in the heat!

Coach Kathy

Purple

Unless you're in Group Purple (or Aqua-Purple), chances are, you might consider yourself a "runner". You may be used to the feel of air rushing past your face, as you zip up hill, down hill, around corners and other - slower - marathoners. But do you know what it's like to be a WALKER?

Walking 101 for Runners

The main difference between runners and walkers is more than just how fast the marathoner is moving. Runners and walkers differ in their marathon goals and what they most enjoy when participating in a marathon event. The typical runner profile is that of someone who is interested in their overall time during an event, and wants to work on improving their speed and performance. Runners may either run alone or with a group. Walkers generally tend to focus more on the comraderie formed with other walker marathoners, and focus on the experience of completing a marathon or half marathon. Now, there are always exceptions; runners may run simply for the experience and walkers may focus on their overall time. The important thing to remember is that marathoners have different speeds and different goals. Our job is to make sure you get challenged and continue to improve to help you get where you need to be to cross that finish line.

A walker is a walker that walks...

Just as there are runners that run at different speeds, there are also walkers that walk different paces. If you were a walker, do you know what type of walker you would be?

Race Walkers could be considered "speed walkers" that "walk" 5 or more miles per hour. Race walkers focus mainly on form and technique to accomplish the high speeds. Race walking is also considered an Olympic sport.

Fitness Walkers are comparable to a recreational runner and will travel 3 to 5 miles per hour. Fitness walkers can have a competitive streak but it's more against themselves and they are driven to improve their performance.

Health Walkers travel 3 miles per hour or less and are generally interested in having more engery or maintaining/improving their health. Health Walkers may be new marathoners who have never completed a half or full marathon and this could very well be the beginning of a more active lifestyle for them.

Walk/Run Walkers are the mix breed of marathoners that may begin as walkers, but incorporate some running into their routine.

Runners and Walkers - Not so different...

Aside from their differences, runners and walkers do have similar needs from proper clothing to nutrition. Both groups need to wear the correct type of clothing to compensate for heat and excess moisture. After extended distances, both groups will need additional nutrition to complete long distances. Walkers do tend to be out on the course for longer periods of time and be open to the effects of the natural elements - but each group has their own share of challenges.

Understanding the challenges of our counterparts only make us better marathoners.

Aqua

Many runners think the word "walk" should never be part of their vocabulary, much less be considered as part of their training. They wouldn't think of stopping to walk during a run and certainly not in a race. So...is 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 can't 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 can't 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 don't 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 don't 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. Racewalker's 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 Mary