Tip for Today

I get emails from About.com running all the time and this tip of the day came to me a bit ago but really helped me during my training...

"When you hit a rough patch during a run or race, remind yourself that it's not easy to stick to a running habit or finish a race. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end."

running is not easy and its not suppose to be. Its still exercise and you're still working your muscles, but if you keep at it it will get easier. The longer you run the more you push your body and thats what makes you tough. There are no wimpy race finishers!! Keep it up!

Vanquish the Weak... Hurdle the Dead... Arrive Triumphant!

Tip for Today

See even celebrities run.

Today's tip:
When you hit a rough patch during a run or race, remind yourself that it's not easy to stick to a running habit or finish a race. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end.

I am already preparing myself for the long 20 miler tomorrow morning. I know its going to be hard but who could really expect 20 miles or 26 miles to be easy. If you're training for those long runs, know now that its going to hurt, but afterwords you'll have the reward of your husband bragging to all of his friends about what you accomplished. Which can be embarrassing but pretty dang cool at the same time!

Happy Friday! And good luck, keep up the running!

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." --Nike

The Dreaded Long-Run

I have the day off tomorrow for Good Friday... yay, and since we are still going to Indianapolis Friday night for the Final 4. I decided I would be responsible and make sure to get my long run in tomorrow morning instead of not being able to fit it into the vacation schedule. So tomorrow is a dreaded 17 miler and the next weekend 20. The marathon is coming closer and so I thought I'd give tip to everyone who is about to run the "long" run or will be in the near future.

I found this Article on Active.com about "re-thinking the long run". These are some good ideas to chew on.

The last thing you want to do is to leave your race on the training course, yet so many runners flirt with disaster when they do their long run. Repeat after me: Do not run your long run at your goal marathon pace! This is too much strain on your body and will result in deep fatigue that could persist until race day.

Putting this key element at the end of your long run will give you a sense of how your pacing will affect your body on race day, and if you've picked the right pace without compromising your training.

Course

Most runners should consider a rolling course. "Rolling" means that you know that you are going up and down, but the work isn't putting your body into overdrive. Slower runners will want to stick with a flat course to get more miles in for their allotted training time.

If the marathon you're planning to run is hilly (most are pretty flat), you won't gain any material benefits from punishing yourself on a similar course for this long run, especially when it will take you days--maybe even a week--to recover.

If you're truly concerned about the hills, be sure to include hill work in your weekly regimen. Advanced runners might consider a long run that starts out rolling but ends up in the hills to prepare for race day.

Timing

Do the long run at the same time of day as the race. There's a lot more to marathon day than just running, and learning how your body reacts to the early alarm, light breakfast and warm-up is key. Do your best to minimize the number of surprises come race day. Even if your "A" race is in another time zone, you can benefit from putting your race-day plan into action.

Nutrition

Plan on carrying your food and fluids with you (e.g. use a Fuel Belt). If you're opposed to this, either plan on a quick pit stop at a convenience store or pre-arrange a bottle drop. Hopefully by this point in your training you have already developed an understanding of what type--and how much--fuel you need on your longer runs.

A quick rule of thumb in training is to practice drinking at every mile split so you'll be accustomed to drinking at the intervals provided on the marathon course (that's every eight minutes for an 8:00/mile hopeful). It's also recommended that you take in some form of calories--most runners use energy gels--during your event. Don't rely on the course to get you what you need; consider taking a gel (or some calories) at 45- to 60-minute intervals.

Long Run Recovery Protocol

Wash your face and get out of your wet clothes into dry ones. Get some liquid calories. This can be a homemade shake or recovery drink, and must be consumed in the first 15 minutes after finishing and should contain a 4:1 ratio of carbs to protein.

Take a shower. Lie down on the floor and put your legs up one minute for every 15 minutes run. Get up and make a meal. Be sure to include protein! Sit down to eat with legs up. Consider a nap if you have time.

After the Long Run

Your work is mostly done at this point. You have three or maybe four more weeks to go until race day. Your first priority is to make sure that you have recovered well from your long effort. I usually don't run for three days afterwards (preferring to cross-train) and I usually get a light massage as well. Only a few key tempo sessions are left to keep the legs sharp, and then it's marathon day.

Conclusion

Remember, there is no single defining run that will make your marathon training right--including the long run. At the end of the day, it's the miles covered on the way to this long training run--and the marathon--that truly count. Get out there, have fun, and be smart!

Tip for Today

I was in need of this tip for today since I'm headed over to wingers as soon as I get off work to watch the cats play in the first round of the NCAA! (you better be cheering on UK at 7:15 ET)

I'm sort of short on time this week so if you ever find yourself in this situation here's a tip:

Don't think, "All or Nothing". If you don't have time to do an entire workout, don't take the "all or nothing" approach. If you're really short on time, go for a quick 2-mile run or get in 20 minutes of strength-training. You'll still get some benefits and you'll feel much better mentally for not skipping a workout entirely.

Go Cats!

Urban Running

Running according to the Urban Dictionary states:

An obsession that only certain individuals feel compelled to partake in. The individuals may or may not be large consumers of Coca Cola, but probably are. A past time that provides some kind of euphoric feeling for obsessors who look back upon past runs. Running provides more euphoria, for some reason, when the distance that has been run is longer rather than shorter. Those who participate in running have a compulsive drive for continuous improvement.

"Dave kept compulsively running and running until his doctor put him in the hospital to make him refrain from worsening his hamstring injury, even though Dave had not yet outrun every 10K record ever set."

"In running there is no off season because running is not just a sport, its a lifestyle."

Its a feeling of being in the midst of an adrenaline rush.

"Edward Cullen can run really fast. its an adrenaline rush. its very common, you can google it."

"Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running." -Julie Isphording, Marathon winner

"Miriah what are you running today?"
"Oh idk, probably 8miles."
"Come on lets do 10"
"Ok, I'm feeling pretty good anyways"

A rather effective mode of transportation. Basically, the act of walking faster, but slightly different.

Your only means of escaping any situation succesfully.

Example 1:

"Man: Dude, it's the cops!
Friend: Run."

You've always got to be ready, thats why we run :)

Why Do You Run?

I'd like to post the question "Why do you run?" Here are some inspiring answers, to remind you of why you run. And I'd love to hear your reasons, post below!

Why do you run?

I run to be the best in the world.

I run to prove what I am.

- Vishal

I run because i want to be like usain bolt

and to prove nobody can catch me in track

- ajith

I'mthirteen years old. Last year I joined a track team to get in better shape for basketball season, and once i started running I just got hooked! now it is one of my favorite things to do.

-Kory

To get away from the cops.

- Steve Hamilton

I run to win,and if i don’t win… at least i had a laugh trying

-Catherine Rogers

I started running this year. I am 13 years old. I have run two marathons so far. I run for more then just the adrenaline rush, or for the excersize. I run to carry on the family tradition. My two Great Uncles run. So does my Great Aunt. Many of their friends run. And most importantly, my dad runs marathons too. And I run with him. It has been a great experience running and I hope to keep running with my dad and the rest of my family forever. And I hope my children will keep the tradition going too.

- Maggie

For me, running—especially on trails—is relaxing. Running might be physical work, but it’s the refreshing kind. A good run in the woods always seems to trigger a re-set button in my head. Bad day + good run = new me. Good day + good run = better me. Good day + bad run (for whatever reason) = still good me.

I run because I cannot fly.
-mike

Because I can while others cannot. I run to take advantage of the gifts that have been given to me and experience the world in which I was placed.
-Kyle McQuire

I run because its freedom, because I feel like race day is bigger than myself, and being apart of it and experiencing it with the other racers is a priviledge.

-Jessi Q

A Few Motivational Quotes - I think I can, I think I can...

who better to start out with than "The Little Engine That Could" "I think I can, I think I can, I think I can"... repeat back in your mind as you climb up the hill, up, up, up!

Here are some more motivational quotes from true "runners". Read them often

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner

"We may train or peak for a certain race, but running is a lifetime sport."
-Alberto Salazar

"No one ever drowned in sweat."
-Author Unknown

"There's no such thing as bad weather, just soft people."
-Bill Bowerman (this will get me out in the snow, as much as I don't want to, I more don't want to be considered "soft" by anyone)

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."
-John Bingham

"The marathon is a charismatic event. It has everything. It has drama. It has competition. It has camaraderie. It has heroism. Every jogger can't dream of being an Olympic champion, but he can dream of finishing a marathon."
-Fred Lebow, New York City Marathon co-founder

"The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals."
-Hal Higdon

"I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart."
-Mike Fanelli

Runners of the World Unite

To everyone who runs, wishes to run, or never speaks the word "run", who has ran marathons, triathlons, 5ks, or just watches the summer Olympics, women, children, even men (although this is written by a women, I do get a lot off insight from my husband), and everyone in between. I bring you "The Runner's Diet". Where I feed both your body and your soul.


This is the place where all runners unite! We'll share experiences, motivation tips, running soundtracks, etc. and most importantly recipes we can enjoy!

I graduated from Utah State University and thats where I first started running. I contribute my start to my roommate Katie. She pushed me to get off my butt and run with here. At first I couldn't even run from the flag pole at the top of old main stairs to the corner of the field house (for those of you who don't know how far that is it's less than a block, and I really need to go measure it sometime so I can see how truly pathetic I was, a 20 year old unable to jog one side of a block) but she continues to push me, and eventually I trained with another roommate, Steph, for a 5K. Let me tell you it was the hardest thing I had ever done to that point. I really pushed myself and still could not run the entire thing. We really told ourselves it was Steph's knee that was the problem, and I couldn't just leave her there now could I? :) When we finally did finish it was about 50 minutes later and my future husband was there waiting for us with oranges in both hands.

It began from there. I've now ran 4 half marathons and 1 full included multiple 5ks, and a 15k here and there.

I am currently in the middle of training for my 2nd full marathon on April 24, 2010 in Louisville, KY.

I've got about 2 more months to go, and I really need to push myself to train. I read an article recently, the full article can be found here. It listed out the 10 bad diet habits familiar to runners, and I can claim about 3 of them.

1. The Nighttime Feeder - Me
You eat very few calories all day long, then you gorge at dinner and late into the night.

Change your ways:
To sustain energy and blood-sugar levels all day long, eat a balanced meal with a mix of carbs, protein, and fats every three to five hours.

Plan two small snacks each day (a handful of nuts or some cheese and crackers) so that you're never ravenous come mealtime.

2. The Sports-Bar Junkie - Me
You eat so many energy bars, your definition of the four food groups is Clif, Luna, PowerBar, and Ironman.

Change your ways:
Don't think of energy bars as meal-replacements because they are not meant to provide a complete range of nutrients. They work best as an occasional snack before or after a workout.

When choosing an energy bar, look for one made with whole foods (fruit, rolled oats, nuts). Clif Bars and Boulder Bars fall in this category.


3. The Train-Hard-Party-Harder Personality - Not me
You justify binge drinking as the reward for a good run or race.

Change your ways:
Choose alcoholic beverages that are diluted for less impact. Instead of a glass of wine, drink a wine spritzer.

Drink a glass of water or plain seltzer in between each drink to stretch the alcohol out over the course of a night.

After a run or a race, make your first drink a big glass of water. Have that beer later.

4. The Junk-Food Fiend -YES ME
You eat whatever you want because you believe running will keep you fit and trim.

Change your ways:
Strike a balance between the foods you need and the foods you want. Build each snack and meal around at least one real food group and enjoy junk food at the end of a meal.

Substitute something healthier for the junk food you crave. If you want chocolate, try some strawberries dipped in chocolate syrup. For salt cravings, try cheese or something crispy like veggies dipped in tangy salad dressing.

Never eat junk food on an empty stomach. It almost guarantees a binge.

5. The Fat Phobe
You believe fat will make you fat, so you shun it in every form.

Change your ways:
Know the difference between the fats that are good for you (monounsaturated, polyunsaturated, and omega-3s) and the ones that can harm your health (saturated and trans fats).

Don't go crazy with percentages. Aim to consume about a half gram of healthy fats per pound of body weight per day.

Add good fats to the naturally low-fat foods you already eat--use flavorful olive oil on top of your salad greens, smear peanut butter on apples or celery for a snack, and stir-fry your veggies in peanut oil.

6. Running on Empty
You think you run better on an empty stomach because it gives you that lean, mean feeling.

Change your ways:
Afternoon and evening runners should eat a snack with 60 to 100 grams of carbohydrate about two hours before exercise. This is as simple as having a banana and a bagel or two ounces of dried fruit and two cups of Gatorade.

Morning runners who are turned off by solid foods in the early hours can get their carbs via liquids such as breakfast drinks, soy and yogurt drinks, and sports drinks.

7. The Protein Pounder
You believe protein is power, so you inhale it in place of carbs.

Change your ways:
Try to keep your daily protein intake to about 10 to 15 percent of your total calories.

8. The Supplement Abuser
You believe that if vitamins and minerals are good for you, taking more of them is even better.

Change your ways:
Remember that they're called supplements: They should simply supplement an already healthy diet of whole foods.

If you pick the right multivitamin, you may not need any other supplements. Look for a multi with 100 to 200 percent of the Daily Value for water-soluble vitamins (the eight B vitamins and vitamin C), no more that 100 percent of the Daily Value for the fat-soluble vitamins A, D, and K, and 100 percent of the Daily Value for the trace minerals iron, zinc, copper, selenium, and manganese.

9. The Chronically Dehydrated - Me, minus the coffee
You typically don't drink much of anything throughout the day--except your morning coffee.

Change your ways:
An hour or two before you run, hydrate with 16 ounces of sports drink to top off your fluid tank and take in energizing carbs.

When you are doing high mileage, be mindful of your urine output. You should need to go to the bathroom at least every three hours, and your urine color should be pale yellow.

To determine your sweat rate, weigh yourself naked. Then do a hard run and reweigh yourself. Every pound you lose equals 16 ounces of fluid. So if you lose one pound on a 40-minute run, you need to drink about 16 ounces every 40 minutes.

10. The Calorie-Deprived - Definitely not me :)
You burn many more calories than you eat.

Change your ways:
If weight management is a concern, make healthier food choices and eat small meals throughout the day to keep your metabolism revved. Regardless, no active woman should eat fewer than 1,500 calories a day, and an active man should not take in less than 1,800 calories a day.

Lots of really great info here, I've discovered that my pitfall is the junk food.