Blog Change

With the rollout of our website, also came a new blog site. This address will still be active, but may not be updated as often. If you use a blog reader, or just check in periodically, this is our new blog site!

Happy Running,

Genevieve & Jennifer

TAPER TIME

With your longest run behind you now, you may feel the most important part of your training is over. The taper over the next three weeks is actually just as, if not more important than your long runs thus far. There is some debate in the running world about what is the correct length and intensity of a taper. My information is by no means all inclusive, but what I have found successful in the past.

Many people are concerned that a sudden decrease in training will affect their race time, however a 3 week taper will not result in a decreased aerobic fitness if done correctly. The purpose of a taper is to maintain your aerobic fitness while allowing your body to recover from the stress of intense training, in order to be at its optimal functioning on race day.

Studies have shown that the decrease in mileage during your taper is important to restore glycogen, enzymes, antioxidants, and hormones to their level. This rest period allows your damaged muscles to repair and therefore strengthen. Your immune system will also recover at this point, preventing a cold or injury just prior to race day. Research has shown that with a good taper, performance can be improved by 5 to 10 minutes.

Most tapers are three weeks, immediately following your longest mileage week. Typically you will reduce your total mileage by 20% (from you longest mileage week) during the first taper week, a 40% decrease (from you longest mileage week) the second taper week, and finally, 60% (from you longest mileage week) during the final week before the marathon. For example, if you ran a total of 35 miles this week, your taper weeks will be 28 miles, 21 miles, and 14 miles. Some plans will show a decrease in mileage by only 10% each week, others will decrease by 30% each week.

Studies have found that while decreasing mileage, it is best to continue some speed and intensity during the taper. All of your runs will shorten in time and length, but your speed will generally be the same as you have been running throughout your training. It is still a good idea to add speed to the end of your long runs during your taper, and do your interval and tempo runs at the same intensity you have been doing thus far.

So enjoy the extra time you’ll have in your days over the next three weeks, but don’t relax too much, the biggest day is still ahead of you!

Next week: Zen running

Happy running,

Genevieve

Medication education

As runners, we all experience aches and pains as we progress through our training. But, did you know - not all medications are created equal? Most runners take an ibuprofen here or an acetaminophen there, but what are these medications really doing to our bodies? As a pharmacist and a runner, let me help.

Non-steroidal anti-inflammatory medications, or NSAIDs, are commonly used over-the-counter medications for the treatment of pain. These include products, like Motrin or Advil (both ibuprofen) and Aleve (generic name: naproxen). I have known several athletes who pop these medications like they are candy (literally, like candy - without even a swallow of water! PLEASE don't do this! Take your NSAIDs with a glass of water and with food). These medications can be very dangerous to runners. NSAIDs cause decreased blood flow to the kidneys. Combine that with dehydration from sweating, and we now have a very dangerous situation for the kidneys. NSAIDs can also cause blood pressure to increase. Exercise also causes a mild increase in blood pressure -this combined, especially in a person with high blood pressure to begin with, can be unsafe. Also, when NSAIDs are used during longer runs, like a marathon, they can cause a condition called hyponatremia (low sodium levels in the blood). This is a potentially deadly condition that causes the brain to swell. NSAIDs are simply too risky to be using in conjunction with long runs.

Acetaminophen, or Tylenol, is a safer option, but also must be used appropriately. Acetaminophen is toxic to the liver at too high of doses. The current recommendation is no more than 4 grams of acetaminophen per day (this is 8 of the 500 mg tablets) - even less when the drug is taken with alcohol (post-race celebration anyone?). Anything higher than this can cause fatal liver toxicity. And remember - acetaminophen is found in several OTC cough, cold, flu, and allergy products. Make sure to read the labels of the medications you are taking to avoid too much. Acetaminophen is a safer option to use during or after exercise because it lacks the adverse effects on the kidneys.

It's important to remember that all medications have adverse effects. Even though these medications are over-the-counter, it doesn't mean they are 100% safe. We need to use these medications properly and at the correct doses.

Please do not hesitate to ask questions about this topic - failure to do so can be dangerous!

Next week: the day before the race.

Happy and safe running,
Jennifer

FINISH FAST

There are only 3 long runs left until Twin Cities!!!! Congratulations you have made it through the worst of your training. Most of you have your longest training run this coming weekend, then your taper begins. For these last long runs, try adding some speed to your last few miles of the run. Running the final five miles or so at your estimated race pace (or better, a little faster than) will help your mind and your body prepare to run at pace when you are fatigued. Another option is to pick up the pace for the last five or six miles, and then continue to pick it up even more every two miles. This teaches your body to increase its effort when you are most fatigued.

Next week: Taper Time!

Happy running,

Genevieve

The runner's runs

Have you ever been mid-run, feeling good, keeping right on pace, when all of a sudden, you gotta go? If you have, you are not alone. Most runners at some point in their running lives experience unpleasant stomach issues while they run. But, why does this occur? When we run, the blood supply is focused on the muscles, not the GI tract. As blood is diverted away from the GI tract, cramping and ineffective digestion occurs. The act of running itself also promotes movement within the GI tract simply due to the jostling motion. Not all runners have the same degree of GI issues. Preexisting stomach conditions, like lactose intolerance or irritable bowel syndrome, can be made worse with running.

So, other than plan a route with a bathroom stop, what do we do? Avoiding certain foods the day before a run can make a big difference in reducing GI issues. Some foods to avoid are dairy products, like milk, cheese, and ice cream, and foods high in fiber, like bran cereals and some fruits and veggies. People may have GI complaints with some of the gel energy products used during long runs. These products are made with sweeteners that can cause GI distress. If this is a problem for you, try to avoid products that have mannitol, sorbitol, and fructose. Always try to empty your stomach before you run. If you wake up, eat breakfast, and wait 30 minutes or so, you may have success. Don't eat big meals before a long run and be mindful of what you eat - protein and fat can be hard to digest. A good pre-race meal is 80% carbs, 10% protein, and 10% fat.

Fortunately, as you get more fit, the muscles will require less blood, thus sending more blood to the GI tract.

Next week: medications to avoid during long runs.

Happy running!
Jennifer

HAPPY TRAILS TO YOU!

Running on the same path can make for a mundane marathon training routine. Break up the monotony by changing the scenery and the terrain of your running. Good news, not only will this help keep your motivation up for your runs, it will help build your leg, foot, and ankle muscles. The uneven surface forces you to use muscles that don’t usually get too much of a workout on even surfaces. Running on trails or sand causes you to run slower, so don’t plan a lot of miles on these surfaces. Be careful with trail running, however, it is easy to twist an ankle if you aren’t careful where you step. If you’re lucky enough to live near a beach, hit the sand a couple times in the next few weeks. If you plan to do some beach runs, stay in the firm wet sand, and try to avoid sloped surfaces.

While we’re talking about terrain, if you’ve been doing much of your running on a treadmill to avoid the heat, be sure to get some miles on the pavement. You want to train your body to run on the race surface, and for most marathons, this means concrete. If you do all your training on a treadmill or on trails, your legs will suffer on race day from the shock of a hard surface. The treadmill and trails have a lot more cushion and absorption of the shock of impact, so you suffer from less joint issues. If this is you, start slowly building your running time on the concrete now. Be sure you do a couple long runs on the pavement before race day. Your knees and hips will thank you come mile 26 at Twin Cities.

Next week: Finish Fast!

Happy running,

Genevieve

Use your core!

After a long run, I just want to come home, have a huge glass of ice cold water, and sit. It's sometimes hard for me to get motivated to do some quick core work before I relax. But, a strong core is one of the most important things for a runner to have (right up there with good running shoes and a stick of Body Glide!).

The muscles in your abs and lower back make up your core. A strong core allows you to maintain good form, charge up hills, and push your pace at the finish. It can also prevent injuries - strong ab muscles can prevent the low back pain that some runners feel. A strong core also prevents unnecessary strain on the hips, knees, and other joints. It doesn't require tons of time - just 15 minutes or so three time per week.

There are several ways to work out your core, from the stability ball to yoga. There are a variety of DVDs and workout plans in magazines, like Runner's World or Shape. One of my favorite moves is the plank - it works your abs and back. Remember to change it up frequently to continue to get results and to take your time with each move to truly use your muscles.

Don't neglect your core - it can help you when you need it most!

Next week - the runner's runs.

Happy running!
Jennifer