Running makes you smile.
THE INSPIRATION MUSCLE
Kristin Armstrong
Make no mistake about it, this was perhaps the most beautiful and most challenging half marathon I have ever done. But what a way to see San Francisco! We ran along the water, by the Golden Gate Bridge, saw Alcatraz, and visited the prettiest neighborhoods. The scenery is a big help because the hills warrant distraction tactics. I ranked several of the hills "Gulp" status. It's not just that they are huge, it's that they curve and go on and on and on. There is one hill by the Golden Gate Bridge that was so long and endless that I actually laughed out loud at the sheer lunacy of climbing the thing. But like most things, in good company, anything is possible.
MY TUNES - click song title to listen -
Supercharge your runs with 
these three beauties...
The Doors
Lady GaGa
SINGLE LADIES (PUT A RING ON IT)
Beyoncé
WHY DO I GET LIGHT-HEADED AFTER MY LONG RUN? Coach Jenny Hadfield
Coach Jenny, I’m going for my first marathon in a few weeks. I’ve been training all summer with a running group and have felt great. However, recently I’ve had a hard time recovering from my long runs. The 18-miler went well, but 20-30 minutes after I completed my 21-miler, I felt light-headed, as if I was going to black out. Am I not hydrating enough or eating enough during my run? We started the run at 7 a.m. and finished at 11; I ate steel cut oats for breakfast, then GU and jelly beans during the run. Any suggestions?
Marathon training is demanding on the body. That's not to say you should feel light-headed after long runs, but it is important to listen to those red flags when they come along as it is your body's way of talking to you.
Feeling light-headed post long runs can result from myriad factors. Since it happened after only one of your longest runs, it may not be something you were doing all season, but perhaps something more related to the day. Try to log as much information as you can about your training, fuel, sleep, pace, medication, and lifestyle during the training season. That way, when something good or bad happens, you can rule out what may have caused it.
In this case, your light-headedness could be related to the amount of fluid or fuel (too much or not enough) you consumed before or during the long run. It can also be related to the type of fluids or fuel products you consumed. Did you use a sports drink? If not, it may be an electrolyte depletion issue, especially if it was hot when you ran. Was there something different you used in this long run versus the others? Did you push the pace harder?
Like in a good mystery, try to re-trace your steps that day and see if there is one thing that may have contributed to your condition. Regardless, if it continues to happen, please discuss it with your doctor!
Don't let this bother you, though. My contention is that marathoners are always humbled on one of their longest runs. I believe it is the marathon gods' way of reminding us how challenging the race will be, and helps us respect the distance as we taper down to the start line. A gift in disguise! Good luck in your first marathon.
Happy Trails,
DEAR JOHN: LETTERS TO THE PENGUIN
TO BE OR NOT TO BE A MARATHONER
Dear John:
I'm 56 and have been running 2,000 miles a year for several years. I'm really slow: 10-minute-plus miles. And I'm only good for 10 miles at a time; at 10 miles, I'm done...completely. My legs are really skinny and they weaken rather quickly. No way I'm doing a marathon. But I like my routine. If I never run a marathon am I still in the running club? Am I really missing something? - Turtle
Turtle, thanks for writing. There’s a short answer to your question, and a long answer. The short answer is that anyone who runs is in the running club. It doesn’t matter how fast, or how far. Runners run. Period.
So, no, you don’t have to run a marathon to be a runner. But many runners have found that running a marathon is a life-list challenge that they can’t resist.
As for running a marathon with skinny legs, I can tell you that I’ve run with—and run behind—people with big legs, little legs, long legs, short legs, fat legs, and skinny legs. Your legs will carry you as far as you want to go. It’s a matter of training, tenacity, and patience. It may take you a little longer to train for a marathon, you may need more rest and recovery, you may never be able to run it fast, but you can do it—if you want to.
Yes, Turtle, you are a card-carrying member of the running club. What you decide to do as a member of the running community is completely up to you.
Waddle on,
John
Waddle on,
John “the Penguin” Bingham
Runner’s World columnist
Author,
SIGNS OF OVERTRAINING:
TRAIN SMARTER NOT HARDER
Grace Lazenby www.livestrong.com
We have all heard the motto, "No pain, no gain." Well, more is not always better. Training can be very rewarding and exhilarating, but over-training can be very draining and taxing on the mind and body. We all believe that the increased effort and time we put into training creates for better results. Whether you are training for a competition or just enthusiastic about that New Year's resolution, check out some signs and symptoms below that your gung ho training methods might need a little adjusting.
Here are a few signs of overtraining:
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1.Decreased performance. Have you ever gone out for a run and your legs feel like lead? This is a sign that your body hasn't recovered from your last workout, and usually the first sign of over-training.
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2.Increased heart rate. If you feel like your heart is pounding before you have had your morning java, and it is racing as you go up the stairs, then place this sign on the checklist to pull back on training.
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3.Depressed immune system. You might find it easier to catch a cold or feel run down. When our body is broken down from over-training, it is much easier to catch a simple cold that will throw off your routine.
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4.Heavy legs and sore, achy muscles. This is a sign of over-training and could be the precursor to an injury. I like to tell my clients to "listen to your body." If it is feeling as tired and lethargic, then your form will be compromised while working out, and when your form is compromised, it is easier to develop injuries.
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5.Increased perceived exertion. If everything feels as though it requires more effort, then pull back and lessen the load. Other characteristics are insomnia, moodiness, and lack of enthusiasm.
How do I get out of my rut and back on the road?
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1.Reduce or stop your exercise and allow a few days of rest. Remember it takes 24-48 hours for a muscle to repair and restore itself to become stronger and leaner.
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2.Drink plenty of fluids and alter your diet if necessary. Our body needs a minimum of eight cups of water a day without training, bump it up to allow for the hours of training. Sports drinks should only be used when appropriate.
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3.Cross-training is key. If your body is overworked, then cross-training or mixing it up can give your body a workout without the stress of pounding every day. For example, if you are training for a marathon or road race, take a few days on the elliptical, yoga or in the pool. This will also help you discover if you are physically or mentally fatigued.
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4.Create a training log. Jot down your daily activities every day. Write down how you feel after training on a scale of 1-10. For example, do you feel tired, invigorated, excited to do it again or burnt out?
Remember, training is about working with your body at the state it is in today. Every day is a little different, so as I always say, "Listen to your body," and it will tell you what to do. Follow its advice.
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Time to shine
I’ve tried, over the past several months, to point out to my team mates just what we’ve signed-up for. As I sit here just a few days away from training, I’m not so sure even I know what I’ve signed-up for. The marathon does that to you, or so I’ve read. I make no claims about my marathon experience only to say, I have none.
But what I lack in marathon experience, I make up for in enthusiasm and desire as do many of our Club members. I want this so badly, I can taste it, not just for me, but for the dozen-or-so other souls in our group that have made a commitment to sacrifice so much to get to that starting line in Toronto. We’re about to find out what we’re made of, what drives us, and I know we’ll be flabbergasted by the lessons we learn about ourselves along the way.
And understand, once we cross that line in downtown Toronto on that Sunday afternoon in late September, and take a few weeks, perhaps months to get over it and give the incredible, super-human accomplishment time to sink in, I know our lives will be forever changed; food will taste better, the sun will shine brighter, night-time skies will twinkle just that much more. And later on, when another challenge comes your way and you don’t think you can see your way through it, you’ll remember every foot-strike from March to September that led to the greatest accomplishment of your lives and you’ll know, there is nothing in life that you cannot overcome -- like a Temptations melody, Ain’t No Mountain High Enough.
I read a neat passage recently, written by John H. Sklare, Ed.D, and this seems like a great place to share it:
I know there are a zillion reasons why today isn’t the best day to begin your new life, but I also know one important reason why it can’t wait. Time simply passes too quickly in our life, so if I may sound the silent alarm today, time is of the essence. No matter what your life circumstances, I suggest you make today the day you begin to shine. By that I mean you should start making the most of your life and press the envelope a bit. Trespass beyond the boundaries of your comfort zone, and just watch what happens. You are stronger than you know, more capable than you can imagine and only beginning to realize your potential. The clock of life is always running, so I suggest you stop wasting time. Which begs the question, what time is it? Well, it’s time to shine!
Go for it gang. My only advice is don’t look ahead to the finish line. It’s far, far away. Break it down, one foot-strike at a time, just like every finish line you’ve crossed before it.
Let’s have some fun.
Run for your life.
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Issue 1 Volume 3 - Mar. 1, 2009