Purple

Another week, another newsletter edition! While our topic this week is common injuries, I did want to include some reminders for our fabulous group. 

Reminders!

Before I begin on our topic of the week, I did want to cover some helpful reminders - something to take with you as you carry on through your week.  There's not necessarily any order to this list, but they are all important things to keep in mind:

·         Traffic - As the season continues, our Saturday morning courses will continue to alternate. We've each already experienced a variety of courses, and each of those courses with their own challenges.  Traffic will always be a challenge as we head out on our weekend and weekday workouts.  The following are a few items to remember relating to traffic:

o    Two-by-Two:  Walking alongside 1604 or any other roadway makes the two-by-two mentality even more important to follow. Two-by-two has long been the preferred method during training and it will soon become clear why.  While I didn't spot any cyclists these last few weeks -  I can guarantee you that soon they will be - and we will be sharing the same road shoulder. Both of us hoping to make good time, and aiming to not get in the way of oncoming traffic.  Running/walking two-by-two helps when we're traveling anywhere with limited shoulder room, and makes sure we leave room for our other fellow athletes who may be going just a tad faster than we are.

o    Blinky Lights?  We haven't even made it halfway through our training, and we've already moved our start time at least once from our original start time.  An earlier start time exposes us to a greater chance of not being seen in that early morning darkness.  A blinking button or pin helps to alert others of your presence even when they don't necessarily see YOU.  Do you have a blinky light?  If you don't, this is a great opportunity to visit one of your local sporting goods store.  You can find these blinking lights almost anywhere.  For the longest time, I used one that I got at the night parade during Fiesta.  It worked great, and it gave me another reason to be festive year-round!

o    Right of Way: Running/walking alongside any open road means it's a road, open to oncoming traffic.  While I'd like to think that I am completely aware of my surroundings, it is easy to lose yourself in the course and forget to check a street or stop at a red light for oncoming traffic.  This is one mistake you do not want to make, whether alongside 1604, in Hollywood Park, or by Tri-Point.  A car will always win that battle.  So, take a moment. Stop at any lights or stop signs, check for oncoming traffic, and then proceed after you're sure the path is clear.  Some things can't be avoided, but we can do our best to adhere to all traffic laws, making sure we're that much safer out there.

·         Hydration - There are a few things that we will continue to push, and one of them is hydration.  We are well into the summer months, and with it, heat and humidity.  We want to make sure you are properly hydrated before a race and continue to monitor your levels during the actual mileage.  For some, this may your first half or full marathon, and while it is true that there will be water/Cytomax stations every few miles during the race - you should still plan on what your hydration plan will be.  I use the belt w/ interchangeable bottles - I alternate most days between 8 to 10 ounce bottles.  Others, I know, prefer the larger, single bottle approach.  Whichever works best for you, the important thing is to have some method of carrying liquids with you as you run/walk, to keep hydrated as you take on more and more miles.  Why? Because if you start to feel thirsty out on the course, chances are - you're already dehydrated, and that can lead injury. From past experiences, the Sunrise 10K has been very humid and keeping hydrated has been a challenge.  We still have a few weeks to go, but it is definitely something to think about if you haven't yet decided on what method works best for you.

·         Form - Ah, the other hot button we will continue to stress.  It takes time, and some days I may even forget form and try to huff and puff it up a hill.  But, I try to catch myself any time I do this, and I know from experience that having proper form can make a big difference during a race.  I saw too many people during other races that either fell out due to bad form, inadequate preparation, or no hydration.  Perhaps that just proves how well this program works, and how much of a difference it can make on race day.  You know it's bad when you haven't made it past Mile Marker 1 and there are EMS workers checking the vitals of an otherwise healthy runner laid flat on her back, on the asphalt.  Keeping your arms at 90 degrees, and in motion, helps with blood circulation. Keeping your head and back upright limits neck cramps and back pains. The benefits can be endless - but easy to overlook. Usually, we only notice things if they begin to hurt or bother us.  Having a painless, enjoyable marathon is a goal we should all strive for - if it means keeping proper form, that's something I wouldn't hesitate to do.

·         Buddy System - Have you gotten a marathon buddy? Miles really do pass quickly when you're running/walking with another person.  Of course, having a buddy during the program is not required.  You know best what works for you.  But, this is another thing you might like to consider if you've been training on your own these last few weeks.  I met quite a number of interesting people this past year, and made great friends just by chatting up someone I was walking next to.  Who knows who you might meet... they may become a close friend or someone who is there when you most need encouragement or even help crossing that finish line.  You could even be the one that makes the difference between someone completing their first marathon or someone who falls out at Mile Marker 11/24.  We all need help from time to time. The buddy system just makes it easier to get that help when its needed.

·         Weekday Training - Have you been putting in your weekday training sessions? Finding it a challenge?  Well, we do have some weekday training locations for those looking for additional help, and a needed push to add in extra miles and work on form, speed, strength. City employees are still meeting on Tuesday evenings at Lion's Field, starting at 6:30pm. This workout is limited to City Employees, but we also have other weekday workouts that are open to our other marathoners. If you're looking for a challenge, I can be found at Roger Soler's at 14405 Old Bandera Rd, Wednesday nights, at 6:30p for hill work. If you haven't tried this workout before, it is an experience  - just under 3 miles, but definitely challenging as we tackle a steep incline unlike most hills in SA.

And now onto COMMON INJURIES! I saved the best for last.

While I'd like to say that you will make it through this training program and even the marathon with minimal injuries - that might not be the case.  Injury can be laying in wait for you just around the next corner and being able to regroup and properly heal could mean the difference of being able to complete the race or being sidelined. 

Most injuries will typically fall into to two main types: extrinsic and intrinsic.  We've had a few examples of these injuries already, if you can believe it.  Extrinsic injuries in marathoners can occur when outside force is placed upon the body, such as falling down, stepping off a curb, stepping into a hole, tripping over loose gravel.  Our body comes into contact with a solid object that applies heavy force resulting in an injury.  These injuries may be as mild as a bruise, a lost toenail, or even a sprain. In extreme cases, depending on the situation, these injuries could result in broken bones.

Intrinsic injuries, in comparison, occur when we don't allow our bodies enough time to recover and we further injure ourselves by overstraining our bodies when we try to push ourselves even farther. Intrinsic injuries include shin splints, stress fractures, and tendinitis.

These types of injuries may start off as pain or occasional discomfort during our runs/walks, but it can quickly lead into pain so severe that we are unable to keep moving if left unchecked or not properly treated.  Have you had any moments of pain or possible injury in the last few weeks? Have you rested enough during your training sessions or pushed yourself too hard?  Now is the time to start monitoring your workouts to determine whether certain things have been

king for you and what has hurt or even not worked out that caused you some level of injury.  The sooner you recognize an injury or discomfort and treat it, the less likely it will develop into something more serious.  Stopping mid-race to re-lace shoes, to apply wrapping, moleskin, band-aids are worth the time, if it can prevent an injury further on down the road.  Don't believe me? Take another moment and read the other entries for the other color groups.  No matter your pace, an injury can occur to any one of us.  What makes a difference is how we react to the moment, and how we take care to heal properly.king for you and what has hurt or even not worked out that caused you some level of injury.  The sooner you recognize an injury or discomfort and treat it, the less likely it will develop into something more serious.  Stopping mid-race to re-lace shoes, to apply wrapping, moleskin, band-aids are worth the time, if it can prevent an injury further on down the road. 

If you've already experienced some injuries, it may be an opportunity to re-examine your choice in footwear.  Do you have enough support? Do you need more motion control? What about the courses  - are you noticing you have more trouble on certain surfaces (like asphalt vs a track)? Are you more exhausted on specific day - maybe your injuries are related to the type of workout you are doing?  All these are good questions to keep in mind as we focus on injuries this week.

Happy Running/Walking Purple Group!

See you out there!

Aqua