Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories

When post-goal race elation subsides and the physical recovery period is well underway, many runners have a difficult time turning the corner toward the next horizon.  Some athletes come away from a goal race so hungry for the next one that they over-enthusiastically barrel down the road toward the next goal without giving their bodies ample time to rest. Instead, for many runners, a huge bucket list item is a hard act to follow, even if we know that goal setting has finally allowed us to move the needle on long sought hopes.

 

The knowledge that the physical challenge of a long race can be described as a “how” rather than the “if” it was the first time is a powerful tool. Addressing the “how” requires a bit of work above the shoulders, both before and during the races ahead.  We’ve written about a few of these topics on the blog, including the areas listed below:

 

 

At runcoach, we love to see runners break through and achieve their goals week after week, but we know sometimes the immediate road ahead has a focus on general fitness rather than a big goal race.  We are here for you either way, and your individualized program can adjust to meet your needs for the run tomorrow as well as your destination goal race in 2014!



Recover Like a Boss

October 24, 2013

RaceRecoveryCongratulations to all those who have completed their goal races over the last few weekends!  Whether you are basking in the afterglow of a milestone reached, or still awaiting the joy of the finish banner, it is important to consider the crucial training period of recovery.

 

Previously on the blog, we’ve covered a variety of topics related to recovery that are worth a quick read or re-read.  These include:



 

Throughout each of these, the main thread is the admonition to take recovery seriously.  One of the ways runcoach differs from template training plans or social training groups that focus solely on the one goal race is the inclusion of a recovery cycle into your plan.  As runners ourselves, we know that running is an ongoing pursuit for many, marked brightly with the signposts of big goals along the way, but more importantly, something we enjoy doing every day.

 

Taking recovery seriously is an important part of being able to enjoy your daily running without avoidable detours into the world of injury or illness.  We attack our running goals, sometimes seeking the badge of pride for finishing, hitting a certain time, or doing something of which our friends and neighbors will be justifiably in awe.  Recovering well doesn’t elicit the same sort of pats on the back or have the same cache as race results, and so makes us feel like we are weak or wimpy for needing it, and not any more accomplished for successfully doing it.  By definition, the lack of incidents means the recovery period has been a success.  Even so, it is important, necessary, and those that master the rhythm and resist the temptation to blow through it are often the ones who end up getting the most enjoyable race experiences over the long run.  The next start line doesn’t have to be that far off – recover like a boss and you will often actually get there faster!

 



large-running-race-start-lineDeck the halls with gel and sports drink – fa la la la la, la la la la!

 

‘Tis the season for a goal race. It is natural to get a bit nervous, especially if you have a lot of little questions about how to handle race day.  Before you tuck yourself into bed on the night before with visions of sugar plums and finish lines dancing in your head, stay ahead of a few key things that many first timers need to know, and many experienced racers need to remember.

 

Avoid overeating like crazy on the night before

Many athletes have heard of the term “carbo loading” and believe that means stuffing an entire pound of pasta down the hatch on the night before the race.   It is true marathons require plenty of fuel, and it is also true that carbs are very helpful toward this task.  However, it is also true that a body cannot process four times the  normal amount of food in the same amount of time.  If you eat more food than your body can digest and process helpfully, where will it go?  Where will the excess end up?  Ponder….. Eat until full, but not until explosion levels!

 

Don’t drink two gallons of water 24 hours before the race

Hydration is important, but with too much water, the bloodstream can be stripped of important electrolytes, a potentially VERY dangerous situation on race day.  Hydrate consciously with a mix of water and sports drink or other fluid containing electrolytes for several days before the race so you aren’t pounding large bottles at the expo on the day before.  When your urine is light yellow, nearly clear, just keep sipping so your bladder isn’t under duress with an excess amount of fluid on race morning.

 

Bring throw-away clothing to the start

If it is cold, cold-ish, wet, or wet-ish, an extra layer can be very helpful at the start, particularly if you are in the second wave of a large race and you are going to be standing there for 30-40 minutes, shivering and nervously fidgeting.  “But wait,” you say, “It is supposed to clear up and be nice by the finish so I don’t want to bring my nice zip down.”  Fine, but that’s not an excuse to freeze for three quarters of an hour before you even start running.  Bring a long sleeved shirt that was already headed for Goodwill, and toss it to the curb with the rest of the detritus at the start or after a few warming miles with a hearty “Job well done!” Yes, you will look like a dork, but you will be a warm dork.

 

You must eat before you run a marathon

Is it physically possible to run a marathon without breakfast?  Probably.  Is this something you want to do, even if “I don’t normally have time to eat before my morning runs so I didn’t want to start now.”  No. Way.  This is folly.  If you don’t normally have time to eat, you must consciously change that practice and figure out what works for you in the weeks leading up to the race so you have some fuel in the tank on race day.  The nerves, the waiting at the start, the length of the run and the wait until you have food afterwards – not eating is unwise.  Extremely unwise.  Have a good day, and get something that works for you down the hatch.  No excuses.

Likewise, you must drink during a marathon

Again, is it possible to do it without drinking?  Yes.  Is this smart? Not in the least.  Don’t pick race day to be a hero for water conservation.  Drink 6-8 oz of water and sports drink (alternate!) every 45 minutes or so, if need be in the form of several small splashes from a few fluids stations.  You will have a much more enjoyable time, probably get across the line more quickly, and have a much, much more enjoyable recovery.

Do not switch horses mid-stream

Well yes, riding horses is probably cheating.  However, if you have run in one style of shoe, do not change them the day before the race.  Break anything new in three to four weeks before, when you have a chance to do at least one long run in them to find out how they feel.  Shoes, fuel packets, clothing, pre-race dinner, pre-race breakfast – all of these things should be very status quo on race weekend.  Experimentation is for folks who have one under their belt!  Notch this one and then look into switching things up.

 

 

 

 

 

 

 

 

 



large-smiley-facesMany of our members are in the middle of their fall goal race training, building up for a winter race, or tapering for an upcoming red-letter day.  The first big long run of a cycle can be exciting, but training demands a lot from your body.  Occasionally you find yourself waking up a little creaky, taking a bit longer to get up from your chair at work, or stressing out about taking an extra flight of stairs during your taper (shouldn’t your legs feel absolutely perfect ALL DAY, EVERY DAY)?  If you are in midst of or on the cusp of tapering, take a peek at our tips for a successful taper.  However, if you are in the middle of a big cycle and don’t feel quite as fresh as you did at the start, take a moment and refresh yourself with one of these quick tips!

 


Get up

Nothing builds creaki-ness more than a 2-hour run followed by 8 hours straight in a chair, staring at the computer.  Make sure to regularly get up and walk around during the course of your day (once an hour is a good rule), whether it is spent in the office, behind the wheel, or in an otherwise mostly stationary position.  The blood flow is good for your recovery, and the resetting of your scenery can be good for your outlook.

 

Drink Water

Many runners are very conscientious on race day or long run day, but don’t have the same commitment to hydration on the average Tuesday.  If you are making repeated demands on your body, prepare it best by keeping your body well –hydrated even on days when the pressure is off.  Keep a glass of water just small enough to need refilling regularly.  Buy a bulk pack of your favorite non-caffeinated beverage and keep it cool in the fridge.  Even if you don’t like water, give yourself a healthy source of hydration to look forward to.  You’ll get your walk and your water at the same time.

 

Stop, Drop, and Roll

Yes, do exactly this.   Although foam rolling can be inconvenient in work clothes and locations, keep one around.  If you have a moment and a quiet, carpeted corner, the loose muscles gained can provide a new lease on the rest of the day.  If you don’t keep one handy, you can’t do it.  Keep one under the desk.

 

Take a mini sleep-cation

The race is eight weeks away, and in your mind, you only need to concentrate on sleep the week of.  However, at least half the battle of the race is getting to the start line in the best shape you can be.  Life may not allow you to get a solid 8 hours each night, but if feeling run-down, take 2-3 nights where you commit to an earlier bedtime.  Call it a race week rehearsal if you need to justify it to yourself.  You’ll be surprised how much better you’ll feel, so much so it might convince you to carve out more sleep on a regular basis!

 

Go grocery shopping

On your way home tonight, go grocery shopping and get the good stuff.  A steady diet of take out can be both more expensive and less healthy than a load of appealing groceries.  Refresh your fridge with fresh fruits and vegetables.  Food is fuel for all your hard runs.  Fill your tank with food that will help you achieve your goals.  After all, if you opened your fridge and found fresh produce, you might eat it!

 

 

 

 



fast_k8_jacket_cropped

 

Katie Dalzell is the Lead Designer for women’s running apparel company Oiselle. Along with founder and CEO Sally Bergesen, Katie is designing stylish and functional clothes for women from their headquarters in Seattle, where they have been based since Bergesen’s first collection in 2007.  Staffed almost entirely with active female athletes and growing alongside the numbers of female road runners and racers nationwide, Oiselle takes their design seriously, recently showing the spring collection for the first time at New York’s Fashion Week.  This week, we caught up with Dalzell to get a quick bit of insight into the design and production of the young and growing market of running clothes created specifically for women.

 

 

rc: With the huge growth of the numbers of women regularly running and racing, everything from running shorts to commemorative race shirts is beginning to be offered in a "women's fit".  When designing clothes for women, what are the major differences in shape and construction from men's or unisex styles?

 

KD: I am typically not a fan of unisex clothing. Women and men are shaped differently, and so the best fitting clothing will cater to each gender individually! Unisex clothing is generally made to fit a mans body, so it lacks the detailing and fit required to truly flatter a woman's curves and shape. Even women’s apparel with a "boyfriend fit" is designed for women's bodies, and fit on women, to accommodate and flatter our different shapes. So the biggest difference? Boobs and hips, of course!

 

rc: Who or what is your muse as a designer of women's running clothes?  What characteristics capture the women you are designing for?

 

KD: My muse isn't necessarily a single person. At Oiselle, runners and the running community are our driving inspirations, though we believe that running apparel can cross borders into most athletic endeavors, and even daily fashion. I design for strong, healthy and motivated woman who are free thinkers and unapologetic. Oiselle's motto is "FEMININE FIERCE", and all of our designs are wrapped around this idea.

 

rc: When shopping, to what should women pay attention when making a purchase they hope will perform well over hundreds of miles and last for years?

 

KD: Pay attention to the fabric and construction of the garment. Does it look like it was constructed with thought and care? Attention to detail? Attention to detail is very important in the longevity of a garment. Look at the seams and stitching, the finishings (hems, armholes, necklines, etc.). Also look for technical finishes catered to the sport, and well constructed, soft liners. Fabric is just as important. For athletic apparel, look for the technical aspects of the fabric. Synthetic fabrics are currently the best option for running apparel. The majority of quality fabrics used for this purpose are nylon and polyester, often blends, and often with spandex. Blends with synthetic and natural fibers can work well too, such as poly/cotton or poly/rayon blends. Look out for "distressed" finishes (often on jeans), as they can often develop holes easier! Though I believe that when a garment is well loved it can be even more beautiful than brand new! :)

 

rc: What's around the corner for trends in women's running wear?  What can we look forward to?

KD: There has been a gap between fashion and running apparel in the past. Sally recognized the need to combine these two elements to create beautiful, fashion forward but highly technical running apparel, and so Oiselle was born! I'm very excited about the future of running apparel, as there are so many unexplored and unexpected ways to design into this market. It's becoming much more fashion forward and in line with ready to wear trends. Future trends are using technical fabrics in unexpected ways, bridging the gap between ready to wear and athletic apparel. Look forward to modern and edgy styling with bold lines, fabric and texture mixing, and effortlessly chic running apparel that you will want to wear on your longest run, and on a fun day or night out!

 



Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower.  By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!


suitcaseIn the weeks and months ahead, hundreds of thousands of runners will travel to the location of their upcoming goal race.  In previous blog posts, we have touched on how to generally plan your goal race travel and have given advice for family and other supporters on ways they can organize to best effect on race weekend.

 

Before you bundle yourself into the car or head to the airport, take a moment to scan our goal race travel packing list – plan ahead and be prepared with everything you need for a great day!

 

Plan ahead and don’t forget:

 

Shoes

Training shoes and racing shoes, if those differ.  Both should be broken in at least a week or two beforehand.  Neither should ever be checked if flying.  Seems self-explanatory, but in the rush to remember the odd, weird things, sometimes we forget about first things first.

 

Race outfit with cold and hot variations

Make sure your favorite long run shorts and top are in the bag.  For the women, make sure that non-chafing sportsbra is packed.  Think through your options if the weather ends up differently than expected, and pack your favorite tights, hat, arm sleeves or long sleeved shirt, and or gloves.  Do not forget about the socks.

 

Pre race and post race clothes

Throwaways and/or warm clothes might be needed before the race, and will be very likely welcome after the race.  An extra pair of dry socks in the bag can really help your post-race spirits as well.  If the weather is cold, a hooded top or a beanie can really help when the post-race chill sets after when the body temperature drops following the race.

 

Snacks/ mid race fuel

Even if the race has your favorite brands offered on the course, it is helpful to have packed some favorite snacks and fueling options in case you miss the table, drop your item, or just want to top off your tank before or after the race.

 

Roller or rolling / stretching device

Watch

Bodyglide

Sunscreen

Water bottle

…and / or fuel carrying device for the day if using one

Something to sit on, such as a blanket or old finish area space blanket

…for the pre and post race area if no chairs or benches are available

Travel first aid kit

…hobbling around the hotel looking for a band-aid can and should be avoided

Earplugs  and eye shade

….or anything else that might help with a better night’s sleep before the race

Preferred breakfast food

…if packable – save time and money on race morning

 

While this list probably doesn’t cover every need for every athlete, checking off the major items early in the packing process can alleviate stress and allow time to remember some of the more individualized items each runner hopes to not leave home without.

 

 



UntitledUnless you have taken barefoot running to extreme measures, each of us will periodically need new running shoes.  Increase your chances of a successful experience with a few of our tips….

 

If you are starting a running program for the first time….

If you have registered for a goal race as a catalyst to finally begin regular running and you are raring to get started on your runcoach plan, it is important to make sure your shoes won’t impede your progress and slow the momentum of your enthusiasm and motivation.  Although price might be an important factor in your choice, a huge box sporting goods store can be a frustratingly large array of styles and colors if not accompanied by a knowledgeable sales person.  Even if you do not eventually make your purchase there, a local specialty running store is usually staffed by employees who spend their days working exclusively with runners and running shoes and can usually provide more insightful feedback and advice on what shoe might be right for you.  Many of these shoes will provide some gait analysis and allow you to take the shoes for a bit of test running.  Take advantage of these services and make an informed choice.

 

If you have had a hard time getting a pair of shoes that still feel good a week after leaving the store…

Consider shopping for shoes in the late afternoon or evening, when you have been on your feet for extended periods of time.  Your feet will be a little bit bigger from all that upright blood flow, and you can be sure that at their chunkiest, your shoes will still fit.  Although toenails may be lost along the road of marathon training, too-small shoes can leave the feet much worse for wear.

 

If you know what you like and price is most important…

Although both small and large retailers can have great deals on your favorite shoes or ones you might like to try, if you know what you want and are sticking with a brand and model, consider buying online, particularly if you can purchase from a retailer with free shipping and/or free returns.  Moreover, if you know what you like, consider buying two or more pairs if on sale as companies are infamous for changing the design and thus the ride and fit of popular shoe models!

 

If your favorite shoe is no longer available….

Bring it with you to the store, in order to give your salesperson a good idea of what you were wearing before, as well as the nature of your wear pattern on the soles.  With any luck, they can direct you toward a shoe that will suit you just as or almost as well.

 

If your legs regularly tell you that you need new shoes before you think of it yourself….

Note in your runcoach training log when you start a pair of shoes, and make sure to take stock and plan ahead before you get to 300 miles.  Most shoes will last 300-500 miles.  Don’t risk injury – plan ahead and shop before your shoes are on their last mile.  Also consider rotating shoes to multiply the number of runs you get consistently on modestly or moderately worn shoes.  A shoe can use a day to decompress and dry out between runs.

 

If you enjoy being adventurous…

Then go on an adventurous run!  If possible, however, avoid buying a brand new first year model.  Once a shoe has been extensively wear tested by others, advice and feedback often help that shoe move closer to ideal the second or third time around.  If you can avoid being a guinea pig, you might also avoid an injury.

 



Set Your Very Own World Record

Written by Dena Evans September 12, 2013

Siberianicemarathon

Ever feel frustrated about the limitations of your human body?  Ever wonder what you have in common with the Olympians atop the marathon podium?

 

Although most of us may not be able to break the tape in front of a stadium full of people, there are amazing feats accomplished by every day people all the time.  Here are a few extreme performances to captivate your imagination.  Find your strength and your niche, and you never know, you could be on this list!

 

You're Never too old to start!

In just over eight hours, Fauja Singh completed the 2011 Toronto Waterfront Marathon at age 100.  He was rather fresh, however, as he just started competing at the ripe young age of 89.

 

The conditions don’t have to stop you!

If you think your region gets cold in winter, be encouraged you aren’t training for the Siberian Ice Marathon.  800 participants are expected to converge in Omsk, Siberia on January 7 for a half marathon in temperatures that average -20°--40° C.  In 2000 Jay Tuck became the first American to finish the race, and in 2001, the temperature of -42° C meant that of the 223 registered participants, 134 showed up to the starting line and a mere 11 finished.  Hard core! (Photo credit:  My Next Run)

 

Diluted sports drink still too much for your stomach?  Avoid this race…

Each year since 2004, Raleigh, North Carolina runners have contested the Krispy Kreme challenge, consisting of 2.5 miles out, a stop to consume a full dozen doughnuts, and 2.5 miles back.  Keep it all down and do it under an hour to earn prizes.  Demonstrating both internal and external fortitude this year, Tim Ryan did all that in a winning 31:30.

 

Carry a golf club, set a record!

Chris Smith is the current Speedgolf record holder with a 5 under 65 in 44 minutes (scoring is done by adding score and time), but this year, Olympic medalists Bernard Lagat and Nick Willis are headed to the World Championships in Oregon (October 26 and 27).  Will the ability to run a sub 3:50 mile make the difference and lower the current 18-hole record?  We’ll have to tune into find out!  For the ladies, the top finisher last year was Gretchen Johnson with an 84 / 55:16.

 

Good at downhill running?

If you are good at downhills, take a look at the Everest Marathon…that is if you can endure a start altitude of over 17,000 feet!  This race goes from 17,149 to 11,300 feet.  If you can make it through the cold and the altitude effects, you might be able to challenge the Nepalese athlete who ran 3:41 for the win last year.

 

Even if you aren’t fast, you’re still an athlete!

Kelly Gneiting needed over nine hours to complete the 2011 Los Angeles Marathon (memorable for extremely rainy, windy conditions), which may seem pretty slow until you factor in his weight – 430 lbs!  A sumo wrestler, Gneiting destroyed the old record of 275 lbs. (according to the LA Times, he weighed in a 396 after the race).  While we recommend following the advice of medical professionals when taking on extreme challenges to the body, we have to admire his mental toughness to improve on his personal best by 2 hours (from 11:52 to 9:48) in the process.

 

Want to set a Guinness World Record?  Make one up and set it yourself!

The Virgin Money London Marathon has become famous for fast times, but toward the back of the pack, even more records are set each year in a long list of irreverent, but yes, official world records.  As a sampling, the 2011 edition featured records set in the categories of: fastest marathon run by a person dressed as Mr. Potato Head, a sailor, a nurse (male), as a bottle (male), as an astronaut, as a vegetable (female), as a Viking, as a lifeguard, in a police uniform, as a Roman solider (3:09!), wearing a gas mask, in a wedding dress, in an animal costume (female), as a television character (female), as a fairy (male), as a fairy (female), as Dennis the Menace (3:02!), as a cartoon character (Fred Flinstone for 2:46 – smoking!), as a book character, as an ostrich, as a jester, as a super hero (2:42 for the win), as a nun, carrying a 40lb pack, carrying a 60lb pack, moving on crutches (one leg), and number of solved Rubik’s Cubes (that would be 100 in 4:45 for the finish).

 

Don’t see your favorite fancy dress outfit here?  Looking for a way to let your particular skill set shine?  Check the book, find the race that fits your passion, and set your own kind of personal best and world record next time out!

 

 

 

 



<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
Page 10 of 17
Runcoach is a brand owned by Focus-N-Fly, Inc Copyright 2018