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

SKIP, HOP, AND JUMP TO A BETTER RUN!

So, I have to confess, I do not practice what I preach, at least not always. I haven’t done plyometrics since my high school track days. But in my research for this post, I have decided I will start them up again. There really is no reason other than laziness that I haven’t been doing them, so from here on out, I plan to skip, hop, and jump through my marathon trainings.

If you aren’t familiar with plyometrics, they are essentially different ways to jump or leap, for more speed, strength, and running economy. If you played football, basketball, soccer, volleyball, really any sport in high school or college, you most likely did some form of plyometrics during your drill workouts. Plyometrics teach your body to push off the ground with more force, building more lower body strength, balance, and flexibility. This in turn, increases your running economy, or reduces the energy you use while running. This can result in less fatigue and a faster run time. Some studies have even shown plyometric training to have better results for runners than traditional strength training.

Use caution when adding plyometrics to your workout routine. You will want to gradually increase the amount of these drills that you add to your training. They are generally high-impact, so there is a risk of injury if you overdue it, or land in the wrong way. Trying to explain the different jumps over a blog seems a little daunting, so I have included some links to sites describing different plyometric drills and moves. I plan to add a plyometric session to my speed days, or if you’re lucky and have P90X workout videos, you can do the plyometrics video (the P90X one is a killer workout!!!) on a cross-training day.

For detailed plyometric drills or more information check these links out:

Animated Plyometric Exercises

Video Examples (Many of these are meant for sprinters, but the bounds, the box jumps, and the split lunge jumps are good for distance runners as well.)

Running Planet

Runner's World: Get a Jump On It

American Council on Exercise

SpeedEndurance (Article summarizing research that plyometrics may be better than tradition weight training for distance runners.)

Next Week: Hit the Trails

Happy Running,

Genevieve

Injury prevention

Something all runners go through at some point in their running lives is injury. It could be something fairly benign, like shin splits, or more severe, like a stress fracture. I have experienced hip problems in the past and know how frustrating it feels. You know you shouldn't run, but all you can think about it is how you need to and should be running. But, if you deny the injury, you potentially make it worse by continuing to run on it or compensate with poor form that leads to another injury. Here are some ways to prevent injuries from occurring.

1. Don't try to do too much too fast. There is a reason marathon training plans take 16 weeks and slowly increase mileage over time. One often used rule is increasing mileage by no more than 10% per week.

2. Listen to your body. It sounds self-explanatory, but as runners, we get so focused on the distance we are supposed to run, we ignore everything else.

3. Do some form of strength training and include your hip muscles. Many knee problems can be fixed with increased hip strength.

4. Stretch!

5. Cross training is a great way to get exercise in and give joints a break. Things like swimming or cycling are great options for runners.

6. Get good shoes that are right for your foot strike and fit well.

Remember RICE if you do get injured: rest, ice, compression, and elevation for immediate treatment.

Next week: core work.

Happy and injury-free running!
Jennifer

On your mark, GetSetGo!

Athletes, we have exciting news! We have been selected by getsetgosports.com to receive donations based on customer purchases. getsetgosports.com is a web-based company dedicated to providing sports nutrition at reasonable prices, while contributing to the community through charitable contributions. As a customer you can select a charity to benefit from your purchase. 2% of your total purchase will go to the organization of your choice, and Team Red, White & Blue is proud to be one their charity options.

So if you're running low on Gu, Accelerade, or whatever your fuel of choice, check out getsetgosports.com and you can contribute to our mission at Team RWB. And spread the word to your friends.

As always,

Happy running,

Genevieve

SCHEDULE A DRESS REHEARSAL

A great way to get ready for race day is to schedule a dress rehearsal during your training. Find a half-marathon, 10 mile, 15K, or 10K race near you and register. It is a great way to get a feel for the anxiety of race morning, although not quite as nerve racking. It will give you an idea of planning your night before, your morning routine, etc. And you can use it to cover two workouts in one, a long run and a tempo run. If you time it right you can do a half-marathon on a weekend when you would normally run about the same mileage. If not just add a warm-up and cool-down to a shorter race. Don’t worry too much about the run matching your normal long run mileage. You will be running this at your race pace or faster, like a tempo run, so it will be a harder run than a regular long run. If you have 16 miles scheduled, and can find a 10 mile race, just add a mile or two each for a slow steady warm-up and cool-down and you’re good to go. Not only is it a great training run, a dress-rehearsal will give you the opportunity to work out any scheduling kinks of your race morning routine.

Next week: Plyometrics

Happy running,

Genevieve

Now that's technical!

Running seems like a fairly low-tech hobby, right? Just put on your running shoes and go! But, products like heart rate monitors, GPS watches, and iPhone apps are available to improve the running experience.

Some potential benefits of a heart rate monitor are more consistent training and less injuries. They are especially good at providing parameters for new runners. We can all benefit from less over- and undertraining with a heartrate monitor by aiming for a target as we run.

GPS watches track mileage, pace, calories burned, etc. Some GPS watches have options for recorded courses, so you can see improvement in your times as you progress in training. Many of these products double as a heart rate monitor. Several will wirelessly transmit data to your computer and compile graphs and charts with a variety of data. You can also share your workout and courses with friends. Some have optional connections for bicycles.

Attention iPhone users! The app, SmartCoach, will compose a training plan tailored for you and your goals. Nike+ iPod is another way to log miles, pace, etc. and to pair workouts with music playlists.

None of the products are a must-have to complete a marathon. But, they may give you that extra edge if you are looking to reach a certain time goal.

Some brands to try: Garmin, Suunto, Polar, Timex.

Next week: injury prevention.

Happy running!

Jennifer

STRENGTH & CROSS-TRAINING

With 8 weeks left until the Twin Cities Marathon, you are now halfway through your training! Congratulations! You’ve had a few lengthy runs so far, and your weekly mileage is still going up. Many of you may be feeling a little bored running everyday, and others may be fighting minor injuries, like shin splints. A little cross-training and strength-training can help with both of these problems.

Personally, I am fairly injury prone as a runner. In the past, I was always nursing runner’s knee, IT band pain in my hip, shin splints, and right now I’m battling plantar fasciitis. I have learned through the years that a little cross-training and strength-training goes a long way. I no longer run two days in a row, and not only do I have my injuries under wraps, I also rarely lose motivation to finish my training plan.

Strength-training is a great way to prevent injury, while improving your running. Running alone will build your leg muscles, but does little for your upper body. As I mentioned last week, your upper body is quite important in supporting your form. A strong upper body will improve your form, therefore improving your breathing and reduce fatigue. As for your lower body, the stronger your legs, the farther they’ll carry you. Take caution when building a strength-training plan. During marathon training, running should continue to be the focus of your workouts, don’t go too heavy or too hard with the weights. Build two or three strength-training sessions into your week on your cross-training or recovery days.

Speaking of cross-training, this is another great way to prevent injury and reduce boredom with your routine. You can essentially do whatever kind of cross-training you would like. Biking, swimming, kickboxing, stair-step, elliptical machine, yoga, pilates, water-jogging, dancing, whatever your pleasure. Cross-training is generally best for runners, when it is not a high-impact activity. This will give your joints a rest, without compromising your aerobic fitness. Things like the bicycle or water-jogging, will continue to build leg strength without the impact. Other activities such as swimming, yoga, and pilates, can help build upper body strength as well. If you are currently running five or six days a week, feel free to replace a couple easy recovery runs with a cross-training activity.

Next week: Schedule a Dress Rehearsal

Happy running,

Genevieve

I've been running for 2 hours - I'm hungry!

When I am in the midst of a 3 hour run, I often start to daydream about food. What delicious morsel am I going to have for my post-run feast - a smoothie? A pizza? Or the ultimate, cheese fries? There is a reason why people dream of food as they are in the middle of a long run - you are burning calories and depleting carbohydrates from your stores. Glucose is stored in the body as glycogen. When this supply is depleted, people are left feeling drained, both physically and mentally. Consuming carbohydrates while you run can help maintain your glucose level.

But, at what point do you need to worry about this and take carb replenishment with you on a run? According to Runner's World magazine, anything longer than 75 minutes requires supplementation. Anything shorter, the food you ate pre-run and your body's glycogen stores can handle. Don't wait until your body is completely fatigued to start consuming calories. It is best to start 30 to 60 minutes into a run. Continue throughout the workout in small, frequent quantities. It is recommended to have 100 to 250 calories per hour after that. The amount of calories depends on the size of the person (bigger person=more calories) and the fitness of the runner (less fit=more calories required).

So, how are you supposed to consume all of these calories as you run? There are several different ways. Sports drinks, like Gatorade or Hammer's HEED, both provide calories. However, the large volume required may cause a sloshy feeling in your stomach - not good when there are 8 miles left to go. Several runners use carbohydrate gels, like Gu, Hammer Gel, Carb Boom, or PowerBar Gel. These come in small packets, in a whole variety of flavors, and most have about 100 calories per packet. They fit easily into pockets of running shorts for portability and some even have caffeine, for an extra boost. Another form of carb replacement is gummy blocks, like Cliff Blocks (think of a giant cube shaped gummy bear) or jelly beans, like Sport Beans. Some companies make products with carbs combined with protein, for a steady level of glucose, like Sustained Energy by Hammer. Experiment with them all and find out what works for you. Some people do have problems tolerating these gels, from a GI perspective. When on a long run, blood is diverted from the gut to the muscles, making these products hard to digest for some people.

Remember, maintaining nutrition on the course can prevent you from hitting the dreaded wall. So, try a few different types and flavors and see what works for you.

Next week: running gadgets.

Happy running and eating!
Jennifer

FORM

Many beginning runners, and actually quite seasoned runners, often believe that form is something that will improve on its own as you become a more experienced runner. While this is partly true, you will become more relaxed and therefore develop a more confident form as you become more comfortable with your running. However, seasoned runners and beginning runners alike should practice the proper mechanics of running. I have been a “runner” since I joined the 6th grade track team, some 17 years ago, and have been coached by an olympic trainer (not because I had olympic dreams, or was anywhere near that good, but just because he had good references), and I am still working on perfecting my form. There are parts that come naturally and parts you have to actually have to train to improve upon. While each runner’s form will be unique to the individual, there are aspects that will be true for all runners. Here is a brief summary of what running form should look like and why it is important.

FOOT STRIKE

An ideal foot strike for a long distance runner is one in which your foot hits the ground directly under your hip on either the ball of your foot or mid-foot. Many of you probably heel-strike while you are running. When you strike the ground with your heel first, you are most likely over-striding and hitting the ground with your foot in front of you. This causes your heel to absorb all the of the force as you hit the ground, and causes some of the most common running injuries, such as runner’s knee and IT band injuries. It will also slow you down. When you heel-strike you are actually hitting with a stopping motion, and over the length of the marathon this will cause fatigue and cramping. A mid-foot strike allows your entire foot to absorb the shock as you hit the ground, causing less muscle fatigue, and less injuries.

You may have been told by a shoe specialist that you pronate your foot as you run. Many think this is a bad thing, but in reality a slight pronation, or inward roll of the foot, is beneficial in providing cushioning as your foot strikes the ground, preventing knee and hip injuries. Too much pronation, however, can cause knee and hip injuries. Running or walking barefoot and balance exercises on a wobble board can help build your leg and foot muscles. This can help reduce excessive pronation, support proper foot strike, and reduce injuries.

POSTURE

As I mentioned in my breathing post, posture is important in running to prevent fatigue. The best posture for running, is just general good posture. Many of you may be former or active military, but this is not the time to be standing at attention. You just want to be standing up straight, no slouching. A forward lean would seem to be beneficial, heck sprinters do it when they cross the finish line, but actually if you lean too much it will affect your stride and put pressure on your knees. You want to be balanced over your hips, with your head up. In high-school, I had to really work at keeping my head up, as I naturally wanted to look at the ground in front of me. I was taught to look at the calfs of a runner about 25 feet ahead of me. This allows you to see the surface you are running on to avoid any obstacles, but will also keep your head in an upright position. If your head is down, you will tend to slouch, which will change your arm swing and will constrict your breathing, both of which will slow you down and change your stride, overall causing you to expend more energy to run the same distance.

ARMS

Many people think of running as a lower body exercise, but your upper body affects much of what is happening below. Your arms actually act as a pendulum for your legs. If you watch a sprinter, you will notice that they swing their arms much higher in order to support a longer stride length. As a distance runner, you want a relaxed stride that will use less energy. It is quite common for beginning runners to fold there arms up and swing them across there chest. This will cause you to need more energy to maintain an efficient stride. Relax your arms. Your hands should cross your body at hip level. I often extend my thumbs out to graze my hip for a few strides while I’m running to make sure my arms are relaxed. Your elbows should be bent at about 90 degrees. Your hands should not cross the mid-line of your chest. Relax your hands as well. Any tension you hold in your hands by making a fist will transfer up your arms, causing shoulder tightness, slouching, and fatigue. Just a helpful tip here, if you experience sharp arm pain (probably caused by improper arm swing or tension in your hands) make a circle with your thumb and pinky finger. This will relax your hands and arms, and should help reduce arm and shoulder cramps. Also, upper body strength training will help support both proper arm swing and posture.

STRIDE

I am guilty of once believing that a longer stride would make me faster. WRONG! At least not for a distance runner. This will actually cause over-striding and heel-striking. In reality, the faster you become as a distance runner, the shorter your stride length will be. A distance runner should actually focus on stride rate over stride length. Studies have shown that the ideal stride rate is 180 strides per minute. To test this, time yourself for one minute, counting each stride you take. If you are not taking 180 strides, do some drills. Run for one minute, counting each step. Repeat four to six times, with the goal of increasing your stride rate each time. Do this with your weekly interval workout, or even better, with your tempo and interval workouts. The idea here is not to run faster, but to actually take more steps, requiring a shorter stride. You’ll find that you feel like the road-runner from your childhood cartoons. Your knees will be making a circular motion, with your feet mostly going up and down, rather than out. The goal is to take quick light steps and stay low to the ground. With a slower stride rate you are spending more time in the air and therefore hitting the ground with more force. A faster turnover will cause you to have less bounce in your step and less force as you hit the ground, resulting in less fatigue and injuries.

I tested this out this morning, as I had actually never done stride drills before. I found that as soon as I began the drill, all the other areas of my form improved. I naturally stood up taller, which in turn caused me to stop slouching, improving my arm swing. I also instinctively began mid-foot striking and taking lighter steps. I found that I sped up as I did this drill, but was actually using less energy to maintain the speed than when I was in the rest mode between drills. I will definitely be adding these to my daily runs, as they really didn’t cause any fatigue, and helped me focus on proper form overall.

I know that was a lot of info! Sorry to overwhelm you, but form is so important. The more you focus on proper form, the more natural it will become, and the less energy you will spend on your runs. Overall, proper form should make running more enjoyable and increase your speed with no extra energy!

Next week: Cross-training

Happy running,

Genevieve

My mom always told me I needed to drink my milk

I've always liked chocolate milk -what's not to like?? It's cold, smooth, and full of chocolate flavor. But, did you know it's a great drink for athletes? Stress fractures are a potential injury for runners. One way to prevent them is consuming foods high in calcium, like chocolate milk. Yogurt, cheese, and calcium-fortified products, like cereal and juice, are other sources of calcium. Milk is also a great way to get vitamin D, which is necessary for the body to absorb calcium.

Chocolate milk is also an excellent recovery drink. It has the perfect combination of protein and carbohydrates for recovery after a long run or workout. Protein helps repair damaged muscles and carbohydrates replenish stores that were depleted during your workout. It also replaces fluid lost via sweating. Several studies have shown that chocolate milk improved markers of recovery more than sports drinks. And it tastes so much better!

Several products are available and may come in single serve containers that are convenient for both portability and portion control. Several brands are making low fat versions.

So, listen to your mom and drink your milk!

Next week, nutrition on the course.

Happy running!
Jennifer

YASSO 800'S

Once you’ve been running long enough, you start to learn the idols within the sport, like Dean Karnazes, Jeff Galloway, and Bart Yasso, to name a few. Bart Yasso is the Chief Running Officer for Runner’s World. His book, My Life on the Run, chronicles his adventures in running, including many marathons, the Badwater Ultramarathon, some Ironmans (Ironmen?!?). It’s a great read if you’re a runner! In the book, he explains how he discovered the miracle marathon finish predictor now known as Yasso 800s.

The general idea is that you can predict your marathon finish time, based on the time you are able to run ten 800 meter intervals, assuming the stars align on race day! He discovered that if he could run his 800’s in 2:40 a few weeks before the marathon, then he would finish the marathon in 2 hours 40 minutes. Even if you’re not planning on training for a particular time, it is a great workout to add to your training, and a great indicator of your fitness level.

Starting about now, a couple months before the marathon, do a set of four 800 intervals. Begin with a slow one-mile warm-up, then run 800 meters at full speed, jog for one or two minutes, and then repeat. Finish with a mile cool down. Each week add one additional repetition.

If you have a goal to run with the flag group (the macho Army guys planning to tote the Stars & Stripes for 26.2 miles) try to finish each 800 repeat in 3 minutes, 45 seconds. If you are just planning to finish, then run your hardest, but leave enough in the tank so that each interval is completed at about the same time. Hopefully each week you’ll be able to shed a few seconds off of each repeat!

Next week: Form

Happy running,

Genevieve

Owww! No one told me there would be chafing!

Have you ever jumped into the shower after a run, thought everything was great until the water hit your inner thighs - then you screamed like a little girl? If the answer is yes, then you have probably experienced chafing. Chafing occurs when persistent rubbing causes a red, irritated area of skin. This can occur as a result of skin on skin contact, like on the inner thighs or the underarms. It can also occur as a result of skin on clothing contact, like at the bra line for women or the nipples for men. So, what can we do to fix this?

Buy dry-fit clothing that fits properly. Clothing that is too tight may cause pressure points, where clothing that is too loose causes the extra fabric to rub. Also, try to find clothing that is tagless and seamless, if possible. There are several sports lubrication products available, like Body Glide and Lanacane. Other products, like Aquaphor or Vaseline are also helpful. Body Glide is sold at running stores everywhere and looks like a stick of deodorant. Simply apply it to the areas that are vulnerable or areas you have had problems with chafing in the past. For men, nipple protectors or bandages may be helpful. Most marathons will have Vaseline available on the course (you will see a person handing out what appears to be a popsicle stick with a big gob of goo on the end).

If you have chafing, it's going to hurt initially when it gets wet. Clean the area with soap and water and apply antibiotic ointment, like Neosporin or bacitracin. And remember to keep your skin moisturized - dry skin tends to chafe more.

Next week - why you should drink your chocolate milk.

Happy and chafe free running,
Jennifer

EVERY BREATHE YOU TAKE!

So, it is pretty well understood that running, and training for a marathon requires you to strengthen your legs, and your cardiovascular strength (aka, your heart). What people seldom think about is strengthening your lungs. Proper breathing will allow for maximum oxygen intake, building endurance and reducing fatigue by allowing you to maintain a lower heart rate, and by removing more carbon dioxide from your body, thus reducing lactic acid build up, which is what will cause muscle soreness and leg cramps. It will also help with fat burn, which is how your body will be getting energy during the long miles of a marathon and your long training runs building up to race day.

There are a couple different approaches to maximizing the amount of oxygen you take in while running. One is belly breathing. It is usually natural to chest breath, meaning your chest will rise while you are breathing. Breathing into your belly will allow you to get a deeper breath, bringing more oxygen into your lungs. To practice this, watch your stomach as you breath. Your stomach should be rising and falling with each inhale and exhale. This is kind of awkward in the beginning, but practice it while not exercising and it will eventually transfer over to your running.

Another approach to help with breathing is rhythmic breathing. In rhythmic breathing, your inhales and exhales are timed with your steps. Many people will run a relaxed run at a 2:2 ratio, meaning they will inhale for the length of two steps, and exhale for the length of two steps. There is a theory that an unsymmetrical breathing can help prevent side stitches while running. In this 3:2 pattern, you would inhale for 3 strides, exhale for 2. Like this:

Left foot: begin inhale

Right foot: continue inhale

Left foot: continue inhale

Right foot: begin exhale

Left foot: continue exhale

Right foot: begin inhale

Left foot: continue inhale

Right foot: continue inhale

In this pattern, which is what I use, you find that when you increase to a fast pace, you will naturally switch to a 2:1 breathing pattern. If you are breathing in this faster pattern during a recovery or long run, you are going too fast, slow down! Learning this rhythmic breathing can be awkward at first. Try it out on short recovery runs first, then begin integrating it in your long runs.

It is also believed that this rhythmic breathing pattern can help prevent injuries. Your body will naturally foot-strike with more force at the beginning of exhalation. With this unsymmetrical breathing pattern, you will exhale on a different foot each time, distributing the impact equally between both feet. This can help prevent many foot, knee, and hip injuries.

Another way to support strong breathing, and the intake of more oxygen, is proper posture. It is natural to shrug your shoulders when you become fatigued in a run. Bending over makes it difficult to fill your lungs and use your diaphragm properly. This will cause you to take shorter breaths, decreasing the amount of oxygen you are taking in, causing you to increase your heart rate, build up lactic acid, get side stitches and cramps, and slow down. Proper posture while running, is the same posture your grandmother (at least my grandmother) always made you use at the dinner table. You should be running tall, with your head and chest up, your arms at your side bending 90 degrees at the elbow.

Which is better, nose or mouth? Both! In order to take in the most oxygen, you will actually breath using your mouth and nose simultaneously. Think about breathing through your mouth, and you’ll find you are also breathing slightly through your nose. The one exception to this is cold weather. In extreme colds, breathing through your nose will warm your breathe, causing less stress on your lungs.

Next week: Yasso 800s

Happy running,

Genevieve

HILLS!!!

Sorry about the little break in posting. I’ve been out of town for the last week in rural Texas, and with the hurricane in the gulf and rain throughout TX, the satellite signal for my parent’s internet was slow as snails! I’m sure you all missed me terribly! No worries, I’ve returned!

So during the little break, TEAM Red White & Blue had three athletes complete some great events. Matt Heisey (pictured to the left) and Zach Keefer completed the Western States 100 Mile Endurance Run in 28 hours and 45 minutes! If you’re dreading the hill workouts I’m about to suggest, just keep in mind that they ascended 6,200 feet during their run. Steve Burns also completed an Ironman in 11 hours 52 minutes! 140.6 miles in total. Congratulations to all three athletes! I’m in awe and a little jealous of all of you! So when you’re struggling to find the energy to go out for your long run, those dreaded mile repeats, or a hill workout, just be glad you don’t have 100 miles to go!

On to our training! Hills! I ran track and cross country in high school, and hills were always my favorite workout! Everyone hated me for it, but I just loved them. They give me such a sense of accomplishment at the end of the run. And usually you can feel it the next day, which is just affirmation that it was a great workout. They are great to strengthen your legs, and build efficiency as a runner. And you'll have a great butt too!

There’s really not anything special to a hill workout. You can do them one of two ways. You can choose a hilly course and just go run it, pushing yourself to sprint up the hills, and allowing yourself to jog for recovery until you’re no longer hard of breath. Or, and my personal choice, you can find one big hill and run repeats up the hill. Go out for a mile warm-up then sprint up the hill and jog down for a recovery. Then run a mile cool down at the end. How many hills you choose to do is up to you. I usually do a hill workout in place of a stride or a pace run, and make the total run be equal in length or time to the workout I replaced. So if I’m supposed to do a 6 mile pace run, or approximately 45 minutes, I do that amount of time on hills.

A word of caution, hills are best at the beginning and middle of your training plan. Stop doing hill workouts around week 12 of your training plan. Also, be careful on the downhill. Many running injuries are caused by fighting the hills on your way down. Go with the pace of the hill, shorten your stride, and try not to lean forward or backward. You should stay perpendicular to the hill. For more information on running hills check out this article: http://www.runnersworld.co.uk/general/everything-you-need-to-know-about-hill-training/159.html

Next week: Breathing

Happy running,

Genevieve

Stretch it out!

We've all seen the guy at the gym who appears to be stretching. He's twisting from side to side, reaching for his toes and bouncing as he does it, grabbing his foot to stretch his quads. Is he really doing anything? Is this how we should all be stretching? If done properly, stretching can prevent injury, improve performance, and help abate soreness.

There is much controversy in the sports world about stretching - how, when, and for how long should it be done? The act of stretching can lengthen muscles and increase the flow of oxygen and blood. If done improperly, it can create small muscle tears and soreness. Each position should be held for 2 seconds and the position can be repeated several times. Some people do not recommend stretching before a run, as "cold" muscles can be strained. Stretching after a workout while the muscles are warm can increase flexibility. Stretches to try would target the hamstrings, hips, quads, calves, gluteals, shoulders, and back.

I'm not going to attempt to describe stretches over a blog without pictures or video. Several gyms are now offering stretching classes. They are often quick 15 to 30 minute classes just for stretching. Yoga or pilates are other options. Websites, like www.runnersworld.com, have videos offering various stretching programs. Find what works best for you and stretch it out!

Next week - chaffing.

Happy running followed by stretching!
Jennifer

FARTLEKS!

There are two types of runners out there, the ones that love to run intervals and hills, and the ones that hate them. If you are one of the latter, fartleks are your kind of speed workout. Fartlek is Swedish for speed play, and it is a great way to integrate interval training into your running arsenal. It is perfect for first time marathoners because of it’s relaxed style. You’re also at less risk of injury because you are less likely to over exert yourself. They will help increase both your speed and your endurance, and there is no track required, you can do them anywhere.

So how do you fartlek??? On a speed workout day, go out at your normal pace for about 10 minutes. Then pick a landmark in the distance, a mailbox. a lightpole, a McDonald’s drive thru, whatever. Run at a fast pace, almost your max, but leave a little reserved so you can finish the workout. Once you reach your landmark, return to a normal pace until your breath is no longer labored, and start all over with a new landmark. Keep this cycle going, and finish your run with a 10 minute cool down at a relaxed pace. You can vary the speed part as you wish, doing one at a full out pace, and one a little slower. Vary your distance too, pick something 200 yards away, or the Starbucks a half a mile down the road. The great thing about a fartlek run: you will never get bored, even for a 9 mile workout.

However, if you’re like me, and slightly type A, you may need something a little more structured. A variation of fartleks are pickups. These are great if you want to do a fartlek style workout on the treadmill, or in my case, you’re a control freak and can’t imagine not knowing exactly how far you ran! They are the same basic concept, but increase your speed for a time, rather than a landmark. You can increase speed for one minute, recover for one minute. You can also do pyramid pickups, running fast for 1, 2, 3, 4, 3, 2, 1 minutes, each time recovering for an equal amount of time. Or recover for just half your speed time if your feeling great that day.

Really, you can tailor fartleks and pickups to be whatever you want them to be. They are great to do with a friend for a little competition and motivation. The one caveat to these kinds of runs: you are your own coach. You are in charge of how much you get out of the run, not the stopwatch on your wrist. So be sure to push yourself to make sure you get the benefits of the workout.

Next week: My favorite, HILLS!!!

Happy running,

Genevieve

Drink up!

One question often asked by new runners is "How much water do it need to drink while I run?". The answer I always give is "It depends". But one thing is clear: long runs + hot summer temperatures=potential for dehydration. Did you know being dehydrated causes your heart to beat faster and thus, your body struggles to keep up with the physical demands of your run? So, it's important to stay hydrated both during your run AND in your day-to-day life.

There is a great article on hydration in the July 2010 issue of Runner's World magazine. To summarize their recommendations based on length of the run...
One hour or less - 3 to 6 ounces every 15 to 20 minutes. Water is usually fine.
One to four hours - 3 to 6 ounces every 15 to 20 minutes. Sports drinks will replenish electrolytes.
More than 4 hours - 3 to 6 ounces every 15 minutes and use thirst as your guide for additional fluids.
Postrun - 8 to 24 ounces.

So, that means you are going to have to take some water with you. What is the best way to do that? If you are lucky enough to live in a city with a running trail, they may have water fountains every mile or two. If not, you will most likely need some type of water belt. There are a several different kinds - one with several small (3-4 ounce) bottles and another that holds one or two big (20-24 ounce) bottles. Unfortunately, both types can bounce. I personally like the belt that holds the big bottle - you can take more fluid with you this way. Another option is the backpack. All are good options and choice really depends on individual preference.

Brands of sports drinks to try: Gatorade, HEED by Hammer Nutrition, Accelerade, Powerade

Brands of water belts: Nathan Sports, Camelback, Amphipod

Next week - stretching!

Happy running!
Jennifer

TIME FOR SOME LSD!!!

Not the illegal kind, the running kind: Long Slow Distance. By far the most important training run for a marathon is the LSD run. These runs help prepare you mentally and physically for the challenge of race day. They also teach your body to store glycogen and burn fat. Not a bad thing, especially if you’re trying to shed the baby weight like me! This in turn allows you to maintain your pace on race day, and delay the onset of fatigue. It also strengthens your heart and leg muscles, building your overall endurance. I stress that last part again: the long run is meant to build your ENDURANCE, not your speed. This is not a speed run. You should be running roughly 2-minutes slower than race pace. In other words, it should be a conversational pace. If you can’t talk to your running buddy, you’re going too fast. This slower pace conserves glycogen and reduces the risk of injury.

Be prepared for some tough runs. I promise, at some point in your training, you will have a long run that just sucks. This is a good thing. It teaches you the mental toughness you will need on race day to persevere through the pain and cross that finish line. But to avoid too many of these bad runs, be prepared. Get a good night’s sleep before your long runs. Stay hydrated, not just during the run, all the time. Have fuel (Gu, Hammer Gel, Cliff shots, etc.) and don’t run on an empty stomach. Don't do a hard workout or lift weights the day before. And don’t increase your long runs by more than 10% each week.

Lastly, and just as important, the long runs are your dress rehearsal for the race. You will learn along the way what breakfasts to avoid, what socks keep your feet dry, which shorts chafe your inner thigh, and how to plan your potty breaks (trust me this is a must!) Never, ever, ever do something on race day that you haven’t tried out on a long run.

Next week: Fartleks

Happy running,

Genevieve

Your epidermis is showing!

As a pharmacist who spends all day taking care of cancer patients, I would be failing in my professional duties if I didn't talk about sun protection (same goes for smoking - don't do that either!). One in five Americans will develop skin cancer in their lives. In addition to skin cancer, the sun also significantly contributes to aging and wrinkles. When you train for a marathon, you may spend 3 or more hours outside running - sun protection is important!

Tips to remember for sunscreen use
1. Make sure your suncreen blocks both UVA and UVB rays.
2. Apply the right amount - to cover your entire body, you need about 1 ounce (the size of a shot glass).
3. Don't forget your scalp and ears! Hats are a good way to help protect the scalp.
4. Since you will be wearing this while exercising, make sure to get a sweatproof formula.
5. Check the expiration date - that bottle from last summer may not be good anymore.
6. Reapply every 1-2 hours.
7. Try to schedule long workouts for early in the morning or after 5 PM when the sun's rays are not as strong.
8. Super high SPFs are not always better. SPF 100 doesn't provide twice the protection as SPF 50. Use at least SPF 30.
9. Good brands to try - Aveeno, Neutrogena, Coppertone, Hawaiian Tropic

Now, more and more companies are providing UPF ratings on their clothing. This stands for ultraviolet protection factor. Fabrics can provide good protection from the sun's rays. The ratings are similar to SPF ratings (you see UPF ranges from 15-50). Fabrics, density of the construction, dye, and even UV absorbing chemicals are all used in UPF clothing.

Don't forget your eyes! Look for sunglasses that block 100% of UV rays and most HEV rays (high-energy visible). A close-fitting, wrap-around style is good for running.

In addition to potentially causing long term damage, sunburns hurt! So, protect yourself!

Next week, hydration and water belts.
Happy running!
Jennifer

INTERMEDIATE MARATHON PLAN

YOUR TRAINING STARTS NOW!!!! THIS SUNDAY MARKS 16 WEEKS UNTIL RACE DAY! YOU SHOULD BEGIN YOUR OFFICIAL MARATHON TRAINING ON JUNE 13!!!

Now onto training... I’ve posted a beginner’s plan and an experienced marathoner’s plan, and I’m sure a lot of you are thinking neither one seems quite right for you. Here is an intermediate plan. If you are a first timer and have some confidence in your running, and more time to commit, you could follow this plan as well. It is also great for someone with a few marathons under their belt, who has a goal in mind for Twin Cities, but doesn’t quite have enough time to follow the advanced plan from last week.

If any of you get Runner’s World magazine, there is an article in the July 2010 issue with training plans and tips based on your goal time. If you have a particular time in mind and want to know how to meet your goal check it out:

http://www.runnersworld.com/article/0,7120,s6-238-517--13533-1-1X2X3X4X5X6-7,00.html

Next week: Endurance Runs

Happy running,

Genevieve