This Is It

Today will be my final post until after my race on Sunday, May 1.  I'm heading home to Chicago to prepare mentally, emotionally, and physically for it.

I did a light 6 mile run, seeing the chiropractor later for an adjustment, and going in for an ice bath to relax my muscles a bit in the evening.  Then tomorrow I'm taking the day off and Saturday a light 4-5 mile shakeout before Sunday.

If you have any more questions about running, training tips, nutrition, or advice please post a comment on my blog, I would love to hear from you.

Now get out there and hit the pavement, I hear it calling YOUR name.  Trust me, once you get out there, you will be out there until the end of eternity.

 Lamb-Kohawk Invite Champions, Cedar Rapids, IA Fall 2007.  My first running award as a collegiate athlete (My first year at Coe College).  Have fun with running, if you do you can't and won't fail.   

Countdown to Running a Half-Marathon

Below are two great videos for those getting ready to run a half-marathon by running enthusiast John Stanton:

Runner's World

If you haven't noticed throughout many of my posts which include links, many come from http://www.runnersworld.com/. 

I encourage all runner's from beginners to experts to regularly refer to this website for tips regarding training, workouts, nutrition, and basic running knowledge.

The majority of what I know about running came from this website along with of course coaches and other runners throughout my many years of running. 

Check out this link from Runner's World below, it has all sorts of tips, what the perfect running week consists of, the final push to prepare for a race, what "fit" actually means, along with other topics, too.  There's even a training calculator which calculates your time for a mile, 5K, 10K, half marathon, and marathon based on what you plug in for any distance listed above.                     

The Ultimate Running Tips Page

One Week Until Glory

One week from today all my training, all the miles I put in, and all the preparation will boil down to 13.1 miles of pure guts, insanity, and fun.  By this time I'll be done with my half, hopefully in a time under 75 minutes which is just sub 5:45 pace, and sitting on a couch watching tv or in a hot tub letting my body recover.

These next 6 days are very crucial and can make or break me to some extent.  I have to make sure I get the proper nutrients in me and hydrate until I feel like a fish.  I'm caring a water bottle with me at all times and constantly filling it up whenever I get a chance.

As for my training I completed my last long run of 10 miles today, didn't feel the best though, but I rather not feel good today than next Sunday.  I'll have a light tempo or long interval workout of some sort tomorrow and that will be my last speed workout until the half.  Then the rest of the week I'll put in easy miles and take Friday off, run 5 or 6 Saturday morning and then race day.

I'm beginning to feel a bit anxious, excited, and nervous for the half since I never ran a half marathon in competition.  Sure I have ran as long as 13 miles and then some, but never raced one.  The best advice I can give anyone, including myself, is relax and treat this race as a regular long run, just with more people and at a faster pace.  If I can get that through my head I can't and won't fail.

"If You Can Imagine It, You Can Achieve It.  If You Can Dream It, You Can Become It."- William Arthur Ward

Marathon Guide

With about a week left until my half marathon I began searching on-line for running related articles, news, more tips, and insight from other runners.  I came across this great website with their focus entirely on marathons.  After reading through it and clicking around I highly recommend you take a look at it.  I picked up a couple of good tips which I'm going to implement into my last week of training and tapering before my race.

Here's the link to their homepage:   www.marathonguide.com

Racing Flats

Having a good pair of racing flats is just as important as having a good pair of trainers, especially for longer races such as half and full marathons. 

I included a link which explains how to select a good pair of racing flats along with a picture of a pair which would be used for half and full marathons.  Racing Flats

New Balance Men’s RC152 Racing Flat

2011 Boston Marathon

Yesterday was the Boston Marathon and history was made by Kenya's Mutai.  He ran a time of 2 hours, 3 minutes and 2 seconds (2:03.02) which would have been a new world record but due to a strong tailwind and a downward course Mutai's run will not qualify him for the fastest time ever.  Even so this is impressive and monumental for the sport.

Below is a picture of Mutai crossing the finishing line and Ryan Hall, first American runner to finish, who finished 4th overall.

 

Speed Workouts- Intervals

The majority of training regiments for 1/2 to full marathons involve building a solid base with running many miles.  When your race is coming up, about 2-3 weeks away, incorporate speed workouts such as intervals.

Interval training can range from repeat 400's to repeat miles or whatever you decide upon.  For longer races intervals should be at least 800's to repeat miles because 1/2 and full marathons are long races which you don't necessarily need a kick 400 meters out, but rather kicking a mile or two away from the finish.

Today I began my speed interval training with 5 x mile repeats at 5:30 pace per mile which is a bit faster than my pace I want to go for my half which is around 5:40-45 pace.  Running intervals faster than your race pace is beneficial so you can build quicker leg turn-over and speed. 

Tip: The first couple of intervals aren't so bad and feel pretty easy, but DON'T run faster than your pace you set for yourself because it will come back and bite you the last couple of intervals 9 out of 10 times.  Trust me, it's happened to me many times and I'm still trying to run those first couple of intervals at my correct pace.  You can always kick it up a notch or two the last couple if you're feeling it that day.

If you have any concerns or questions on interval training check out this link:   Interval Training

Tapering

Tapering is the period of time a runner begins to reduce the intensity of their training leading up to their big race.  The tapering period usually begins a week or two in advance.   

I'm beginning my tapering process this week and will taper even more next week leading up to my 1/2 marathon two weeks from today, Sunday, May 1. 

I'll lower my mileage this week, run at a slower pace, take one or two days off, and include speed workouts to quicken my leg turnover.  Next week, I'll cut down on my mileage even more and take 2 or 3 days off from running to make sure my body is fully recovered and prime for the race.

I included a link from Runner's World which goes more in depth of how to taper properly and the importance of tapering:     Tapering  

"Active" Stretching

Before and after a run there are various "active" stretches or drills which you should implement into your daily routine. 

Before I go out for a workout such as repeat miles or intervals I'll do some running drills like the straight leg march which the You Tube video below shows. 

After a long run I'll do some stride outs which are 100 or 200 meter long up-tempo semi-sprints to practice quick leg turnover.  At the end of races you want to have a good finishing kick to out sprint other runners and practicing this after a long run, when you're already tired, will assist with this finishing kick. 

Running Clubs

It can be difficult to motivate yourself to get out for a run sometimes, especially if it's gloomy or cold out.  That's why having a group to run with is so beneficial.  There are days, such as today, which I just wanted to roll up in bed and go back to sleep instead of running 11 miles in this overcast, windy, and cold day.  Instead of calling it a day and not getting up I called my buddy and he was over in 30 minutes to join me for my run.  After the first mile I was re-motivated and felt alright and happy that I hammered my run out for the day.

I included a link to running club contacts in Iowa for your viewing.  Don't hesitate to give these clubs a call, they're always looking for new runners to join them on their training runs.  Don't feel intimidated either, there are wide ranges of running abilities throughout these clubs.  Some are first timers while others are semi professionals.  You will thank yourself immediately after calling them and giving it a shot.

Running Club Contacts, IA

Running Log

Every runner needs a running log to keep track of their daily run, miles per week, pace at which they ran, and how many miles are on their training shoes.

I've been keeping a log for the past 8 years and refer back to various years to compare then to now and see my improvement as a runner.  It's also beneficial to keep a log to see which workouts work better for you compare to others.  For instance, my favorite workouts are tempo runs and interval or repeat workouts.  I think I enjoy these the most because I dominate these workouts.

All you need to start is a note book and write down the starting day of the week which will be the starting day of the week here on out.  My starting day is Sunday, so my week going Sunday to Saturday then a new week begins.  From here all you do is write down how many miles you ran and the pace at which you ran.  Simple, but very effective and an essential tool for a runner.    

Running Apparel

It's a good idea to get proper running apparel such as proper running shirts which absorb sweat and keeps you cool or warm during your runs, proper running shorts which don't restrict your running motion and provide comfort at the same time, and proper running socks which absorb sweat and reduce the chances of getting blisters which are a pain to deal with.

The following link is an awesome website which has tons and tons of running apparel to choose from.  This is where I do most of my shopping actually.  All of the items listed are cheaper than you'll find anywhere else as well.  Click on this link and it'll take you straight to the website:         Running Warehouse

Below are pictures of a proper short sleeve running shirt, shorts, and socks.

This shirt along with other running shirts have fabric which absorbs sweat and isn't restricting like regular t-shirts are after they get damp.

Running shorts are much shorter than basketball shorts and won't restrict your stride, provides comfort, weighs less, and absorbs sweat better than your typical basketball shorts as well.   

Running socks are much more efficient to run in than regular cotton socks, especially for distance runner, since they absorb sweat, helps prevent friction and blisters, usually are thinner, and feel great on your feet. 

Mind Set While Running Down The Dream

People who don't run as much as I do or hardly run at all ask what do I think about when I'm out there on a 13 mile run.  To be honest I simply tell them nothing too important if anything at all.  Running is my time to unwind and let my mind take a break from reality and all of life's responsibilities or obligations for an hour or so.  I know when I get back I will still have these responsibilities and obligations to attend to since they aren't going anywhere.

Running should free your mind, simple as that.  Take a look around you, enjoy the scenery, smile, relax, and just let everything go for a bit.  That's how I survive each and everyday, if I don't go out for a run one day I become too stress out and get overwhelmed.  Running is my therapy and stress reliever, and I know this is the case for many people as well.

Just look at this of picture below, I'm having a blast!  How couldn't I, I'm doing what I love most, RUNNING!!!

Running For Kicks Turkey Trot 2011 Champion.  I went into this race with a smile on my face and ended this race with even a bigger smile on my face.

Injury Prevention

There are certain exercises which you can do to reduce the risk of getting injured.  I try to do these following two every other day after my run to prevent getting injured and being sidelined. 

Hydrate Hydrate Hydrate

With Spring finally here and the weather consistently in the 60's and 70's now it's essential to pound the fluids 24/7.  Guzzle down as much water throughout the day as possible to get the most out of each run.  Even if you aren't thirsty drink up, your body will greatly appreciate it, trust me.  When I'm not hydrated fully I feel sluggish, out of rhythm, and tired.

When you are finished with your run make sure to not only drink water, but also Gatorade or Powerade to get those electrolytes and sodium back into your system.  For the quickest recovery make sure to get fluids back into your system within 15 minutes of completing your workout or it could mean an entire 24 hours until you're fully recovered.

Now, more than ever, I'm drinking a glass of water 20 to 30 minutes before my run, having a bottle of water and Gatorade after my run within 15 to 30 minutes of completion.  Before I go to bed I drink a glass of water to stay hydrated at night which makes me feel great in the morning.

I listed a few drinks which may appeal to you and help you remain hydrated before and after your run.  You can also go on-line and find out tips and drinks which also may help, too.

- Water
- Flavored Water
- Gatorade or G2 (lighter Gatorade)
- Powerade
- Recovery Supplements like Endurox which has a 4:1 ratio of carbohydrates to protein providing a high amount of electrolytes at the same time. 
- Chocolate milk 

Check out this link for further recovery supplements and reviews: Runner's World.com Supplements and Reviews

Mixing It Up

When training for a race run on all sorts of terrain from concrete to grass to dirt trails.  Mixing up where you train will save your legs and help prevent shin splints and other injuries associated with ONLY running on concrete.  Even though the shoes today absorb a lot of the initial shock when your foot strikes the ground you're still asserting 4X your body weight with each stride which takes a toll on your body.

This past month I feel my body breaking down a bit, and feeling more and more sore each day due to the intense training I've been putting in.  Although, since I've been running on trails and grass a couple of times a week at least I've been avoiding any serious injuries.

There are tons of trails around and grassy areas to run at, just do a little wondering and you'll stumble upon them.

Below is a picture of a runner striking the ground in stride.  You can see the amount of tension and force traveling throughout his entire leg.  This is why you need to make sure to have proper running shoes and run on grass and other softer surfaces when running.   

Recovery Days and Lactic Acid

It's vital that after a long run, workout, or race the next day you go out for an easy recovery run to get the lactic acid out of your legs.

Trust me, I know the last thing you want to do is go out for a run after a hard day before, but you will be happy you did come a few days down the road when you're back cruising the streets again ready for your next challenge.  As you progress with your training and workouts these recovery days get easier and easier to handle.

I included a couple of links which will explain in greater detail what lactic acid is and how to prevent and handle it when it happens:

Secrets of Lactic Acid Explained

Why Does Lactic Acid Build Up in Our Muscles

Breathing While Running

Proper breathing techniques while running is an essential part in being successful as a runner, not to mention make your running experience more enjoyable as well.  This is particularly important to long distance runners due to the fact our runs and races are longer in duration.  If we don't breathe properly we can tire more quickly and cramp up which may result in lesser results we set for ourselves before our run or race.

Every time I head out for a run I make sure to remain relax, upright, and try to take large breathes in and out for the duration of my run to try to prevent side stitches or cramps from forming.  If I do get a side stitch or cramp I'll change my breathing technique, change my pace, or form to rid of it.

The following is a video I found of YouTube which may help you as well with proper breathing technique during your training and races.

 

"The Wall" due to the Mind

There's a point in every runner's training regiment or race where we hit "the wall."  What's this magical wall you may wonder and how do you overcome this obstacle?

I've experienced this every season in my running career for cross country and track in my training and in races a number of times and sometimes I'm able to handle it better than other times.

This is all mind over matter here, it's when you think you can't push any harder, or you can't go any further, or basically you tell yourself it's over and give up.  Your mind is taking over which is the worse thing for a runner to do because once that happens it's hard to turn your mind off.  Don't think when you're running, just run!  Clear your mind and go go go.

When this happens to me and I feel myself in a race or training run say, "man I'm tired and nothing is working today," I immediately yell at myself and tell me to knock it off and begin singing a song in my head to counter me thinking on my run or race.

It takes some practice but trust me, do whatever it takes to keep your mind from getting in the way.  For my half marathon coming up I'm going to have to really concentrate on not allowing my head to get in the way and thinking I hit this wall because in all reality I haven't.

Some ideas how to avoid this are the following:

- Think of a song and sing it over and over in your head until you get into your rhythm.

- Tell yourself you trained way too hard to give up now and buckle down and just push through it.

- Don't think, have fun with running like you always do.  Think of a time when running was fun and go back to that moment in time.

Side Stitch

On my run today I got a side stitch which really hampered my breathing and my ability to run.  A side stitch is an intense stabbing pain under the lower edge of the ribcage that occurs while exercising.  This annoying and painstaking pain is caused by a spasm of the diaphragm muscle.  This is common in runners and there are ways to treat and prevent them from occurring.  The following is from The Stretching Institute web page on side stitches.

Treating a Side Stitch

Like any other muscle spasm, when a side stitch occurs it is important to stop the activity that brought the stitch on in the first place, or at the very least reduce the intensity of the activity.
Another effective treatment for a side stitch is to alter your breathing pattern. First concentrate on taking full, deep breathes and avoid shallow breathing. Then, if you are one of those people who exhale when your right foot hits the ground, try instead to exhale when your left foot hits the ground.

Preventing a Side Stitch

There are a number of measures that help to prevent side stitch, the main ones being:

• Improve your cardiovascular fitness;
• Concentrate on breathing deeply during exercise;
• Warm up properly before exercising;
• Gradually increase exercise intensity;
• Avoid eating before exercising;
• Drink more fluids;
• Strengthen your core muscles (lower back, abdominal and oblique muscles); and
• Stretch more, especially your lower back and abdominal muscles.

Speed Training

After you establish a good base incorporate some speed workouts into your training schedule.  This will assist with your leg turnover and kick in races.

For the past four weeks or so I've been doing tempo runs which are quicker than your regular training pace, but slower than actual race pace.  You should feel comfortable, but still pushing yourself.

My tempo runs consist of five miles at normal training pace, 6:30-6:45, then I'll turn up the tempo for the final 5 or 6 miles to a pace of 5:45-6:00ish.  Switching up your pace is key in training so your body won't be a one speed machine, you want to be able to have many gears so your can turn it up a notch when needed, and back it down a notch or two as well.

Next week, three weeks before my half, I'm going to begin some track workouts to really get the leg turnover going so I have some extra life with 3 or so miles left.  I'm still developing these track workouts, maybe mile repeats or repeat 800's.  I'm looking on-line to see what other marathoners do for speed workouts.  Once I figure it out I'll post a link so you can take a look yourselves.

Proper Running Form Video

I've been focusing a lot on my running form this past month to make sure I'm using the least amount of energy as possible while reducing the amount of pressure I'm striking the ground with each stride.  This video is a good visual of what to do when running such as proper running form which as a result will reduce injuries.