Wednesdays With Wheels-1st Installment

 

This is our first installment of Wednesdays with Wheels! He gives a brief description of what you should expect at the Trail Clinic this Sunday, November 3rd! Check back next week to see what he has to say next.

 

 

Hills--Your New Best Friend?

Like most runners, the thought of hills probably makes you cringe, right? Well, as it turns out incorporating hills into your weekly routine can actually prevent injury and is safer than solely running on flat ground. It is important to incorporate different types of runs into your routine in order to improve your pace. This means you need to do long runs, slow runs, fartlek runs, tempo runs, and yes, hills.

RunnersConnect is a team of expert coaches and fellow runners—according to them running hill sprints is a good way to improve your pace, and make you an all-around more efficient runner by increasing the power and length of your stride. This enables you to cover more ground with each stride using less energy. Hill sprinting enhances neuromuscular fitness, which is the communication between the brain and the muscles. Stride frequency, stride length, and resistance to fatigue all depend on the efficiency of communication between the brain and muscles.

Hill sprints generate high leg turnover and enable you to push your body without actually running that fast. In other words, it is very similar to a speed workout on flat ground, but lessens the chance of an injury.

 I’m sure ‘hill sprints’ sound a little intimidating, but we’re only talking about one to three 8-12 second bursts of fast running. After that, you get to rest for 2-3 minutes to make sure you are fully recovered before starting another one.  

The hill doesn't have to be super steep either. It just needs to be between a 6 to 10% gradient, that’s only about a 3-6 degree incline.

So now that you have all the facts, here’s how to incorporate it into your workout:

• Start off with just one or two 8-second sprints on a 6-8% gradient
•   Allow enough time to fully (2-3 minutes) recover in between each sprint—you want to give max effort for each sprint
• Do not try to do too much too soon
• Allow time for you to build up before doing several set-- the effort exerted during these sprints places a great amount of stress on the muscles, tendons, and ligaments
•  Make sure you do a proper warm up of an easy 1 or 2 miles and an appropriate cool down
• Two sessions a week are sufficient to see quick results
•  Increase the number of sprints before increasing the duration

Visit the link below if you’d like to read the whole article:

http://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/?awt_l=NHh3w&awt_m=3ghqtrH0x_5ttIP

Happy Running! 

My First (And What I Swore Was My Last) Marathon Experience

Like most college kids, peer pressure plays a major role in decisions that are made. For me, it was running a marathon my sophomore year. I had joined the UC Running Club where I met ‘crazies’ just like myself—people who enjoyed running.

After running with them for a full year, they convinced me to sign up for the Flying Pig Marathon, I was stoked. I enjoyed all of my training and had plans (or hopes) to finish at a 3:30 pace. Everything was fine and dandy, until a week and two days before the race—I signed up to give blood at work (Mistake #1). The next day after giving blood I went out for a run and realized what I had done.

I tried to make up for it by eating more, my desperate attempt to erase the stupid decision I had made. I ended up eating too much pasta the night before (Mistake #2) which resulted in my being up half the night throwing up (gross I know, sorry!). The only thing I was able to eat in the morning was half of a banana (Mistake #3).

When my friend (training partner) and I arrived downtown, we did not have enough time to use the restroom before the gun went off (Mistake #4). One mile into the race I had to stop at one of the porta-potties and told my friend that I’d catch up (Mistake #5)—I never caught up.

For the first 6 miles I was feeling pretty good. I was excited to finally be running in an actual marathon and it was when I saw my family members for the first time with signs cheering for me. I was having a good time..until mile 8.

Mile 8 was the beginning of the end. I started feeling my energy levels drain. I found myself looking forward to the Gatorade stops because it meant I could put calories into my body, I didn’t bring any Energy Gels with me (Mistake #3 probably, but we’ll keep it in order, #6).  By the half marathon mark I was ready to quit; you should not be feeling as bad as I did at mile 13.  I began telling myself that the next time I saw my parents (my dad should probably be considered a pro marathon spectator because they were ALL over the place) I was going to stop and quit. 

Well, I didn’t see them for quite a few miles and I reminded myself that I had already bought a 26.2 sticker for my car. I told myself that I was closer to finishing a marathon then, than I would have been if I stopped and had to train all over again…it worked, for a few miles anyway.

By the time I was at mile 16 I was dead set in stopping, but then I saw my old cross country coach, and since I had never stopped running in front of him before, I wasn’t planning on starting then.

The next time I saw my parents I was at mile 19 and I was feeling pretty okay. I yelled out to them “I think I can do it!” and trudged on. At mile 20 or 21 I grabbed a GU they were handing out, unfortunately it was coffee flavored (Mistake #7) and since my stomach was still bothering me I barely got half of it down.

By this point, my energy levels were depleted and I was running on empty, my legs were tightening up, I was in pain, and my feet were barely moving. I finally decided I was going to walk. As it turns out my friend Bryce was right—walking hurt WAY worse than running (or what I was considering running anyway).

Somehow I made it to mile 25 and that’s where my high school cross country coach’s husband found me. He was helping run people to the end.  We chatted for a little while, he asked me how I was doing, I told him I was never going to do it again, he laughed and informed me that most people say that. He left me with .2 miles to go, I miraculously mustered up a smile for the camera at the end and crossed the finish line in 3:43:58. I Wanted To Die.

Luckily my parents found me because no way was I in any shape to venture off to find them. My dad had to hold me up at one point because I almost fell over. I told my sister that if I EVER said I wanted to run another one, then she was to tell me NO. I swore to myself I would never do it again, and I have stuck to that for 3 years, but then I got a job here…

I plan to run another marathon in the spring and hopefully have a much better experience the 2^nd time around. 

Now, I didn’t write this to discourage or scare anyone away from running a marathon. I wrote this in hopes that you all wouldn’t make the same mistakes that I did. Also, if you find yourself feeling like poop on race day, you know that you are not alone. Even with everything that went wrong, I still finished and you can too!

Good luck to everyone a marathon on Sunday!

Happy Running!

Cross Country--The Spectator Sport That Too Many People Don't Know About

When you think of a sport to watch football, basketball, and baseball usually come to mind, right? People typically describe these sports as exciting, intense, and all around entertaining to watch. They have favorite teams or players, fantasy leagues and jerseys--people live for football season.

Personally, I think someone needs to create a fantasy league for cross country. Points could be scored by how many people each runner passes, the amount of time dropped from previous races, place (obviously), and total time. Cross country is just as (or in my biased opinion, more) exciting as any other.

For all of you cross country fans out there, you know what I’m talking about. Standing on the sidelines, fans feel the same adrenaline coursing through their bodies, they feel the same excitement and thrill; some can even feel the pain. Fans scream, yell, jump up and down, and dash from location to location along the course…spectators actually squeeze in a workout while they watch without even knowing, you can’t beat that. 

Cross country is considered a non-contact sport, but in reality, there can be a lot of contact that goes on among runners. It could be anywhere from elbowing to spiking. Runners can trip, get trampled, or fall down a hill in the woods. Anything could happen in a span of 3.1 miles. 

So for all of you out there who have yet experienced a cross country race, you’re missing out. Find one this weekend, pick a runner to root for (if you don’t already know one), and experience the thrill of the sport.

Happy Running (or Spectating)!

Running--The Sport That's Truly Addicting

Most people have a love-hate relationship with running. They dread, yet crave their morning or evening runs.  People do crazy things when it comes to running. Whether it’s waking up hours before sunrise, braving the snow and ice, enduring the downpour, or toughing out the heat, runners are truly addicted to running. But hey, if you’re going to be addicted to something, might as well be something that’s good for you! Right?

Running addicts run almost every day, sometimes twice a day. They don’t feel like themselves on off days. It is definitely something runners rely on.  Running is a great addiction to have; just don’t get hurt because running withdrawal is the absolute worst.

Many would vouch for this, being as running is a sport that is pretty hard on your joints and muscles, a lot of us have been hurt at least once or twice in our running careers. There are numerous injuries that can be caused by pounding the pavement every day. From knee pain, to back pain, or shin splints to plantar fasciitis, all of these injuries can keep a person from doing the only thing that keeps them sane.

Symptoms of running withdrawal include: grumpiness, anger, decreased appetite, increased eating, lack of energy, restlessness...you get the idea.

Now if you’re fortunate enough, some of the above symptoms can be reduced with cross training. Ellipticals, bikes, and pools are great for distracting you from the lack of running; however, these things can’t distract you for long. One can only climb and bike in place for so many days. Swimming is fine for a while, but it’s not like you can talk to anyone or listen to music while you’re in the water. Nothing compares to the feel of the pavement under your feet, fresh air on your face, and music (or conversation) in your ears.

So if you’re currently out of commission, know that we all feel for you. It sucks, but you’ll make it through and will be back to feeding your addiction in no time!

Ways to avoid running withdrawals:

•  Stretch
•   Strengthen your core
•  Wear proper shoes
•   Don’t overdo it
•  Take a rest day (one is better than 30)
•  Make smart decisions

Happy Running (or swimming, biking, etc.)!

Running in the Moonlight-Importance of Reflective Running Gear

With the days getting shorter, and our lives getting busier, most of us will have to run in the dark. Whether it's early in the morning or after sunset, safety should be on all of our minds. 

Did you know it takes a car that is traveling 60 mph at least 200 feet to stop? Cut that in half (which would be more realistic) and it would still take about 100 feet for a car to stop and avoid hitting you. Think about it, a driver must be able to see you at least 200 feet away, and that’s not going to happen wearing ordinary running clothes.

For example, this morning I was driving while it was still dark out and I saw a man running with a reflective vest on. I instantly slowed down and went around him. Like most drivers, I wasn't on the lookout for him; I was worrying about other cars, not runners and cyclists. As a runner myself, I know that’s probably a sin and I should be more aware, however, it just emphasizes how important it is to take precautions and put on reflective gear before going running in the dark.

According to Brooks, there are three common phases of lighting: Daylight, Dusk, and Darkness. Every year they have a NightLife clothing line. Each of the different features of their clothes is good for the different phases of light.

For instance, fluorescent colors of the clothes absorb energy and re-emit it as visible light, contrasting it to the natural environment. This contrast helps show body movement which increases visibility. The fluorescent colors are good to wear while running during the daylight or at dusk.

Another feature of their NightLife line is retro-reflective details that reflect light back to the source with minimal scattering for hits of brightness. The retro-reflective details are important while running at dusk and darkness.

Lastly, active lighting is also important. For example, blinking LED lights help you be seen in complete darkness.

Brooks isn't the only brand who make night running products. Reflective gear comes in all different shapes and sizes. There are wrist/armbands, flashing shoelaces, dog leashes, LED clip on lights, reflective compression socks, jackets, gloves, hats, etc.

There are a lot of options to choose from, so find out what works best for you and be seen!

Happy (Safe) Running!

Which GU Is For You?

Fall training season is among us, and whether it’s a 5k, 10k, 14k, half, or full marathon, having the right nutrition is extremely important. Most runners have heard of the GU products. It used to be easy, when only the gel was available, but now you walk into a running specialty store and see up to 7 different GU products to choose from. So the question is, which GU is for you? What's the difference among all of them? Benefits?

Here is where you’ll find out the differences of each a so you can figure out which one, or ones, you should be using!

GU ENERGY GEL

GU created the world’s first energy gel. It’s fast and simple, providing athletes fuel with none of the other extras that slow them down.  It is 80% complex and 20% simple carbs. It contains vital electrolytes to ensure the right amount of sodium and potassium to keep athletes hydrated. GU Energy Gels contain Histidine which is a Branch Chain Amino Acid (BCAA) that neutralizes lactic acid build up in muscles. They contain 10x more of BCAA than any of its competitors. When training, it is recommended that athletes eat one packet before activity. While racing, it is recommended to eat one packet 45 minutes before the race, and again 15 minutes before the race, then one every 45-60 minutes during the race.

ROCTANE

Roctane is GU to a higher power. It has 3x more amino acids, more caffeine, more sodium, and more potassium. It also includes a new amino acid complex that reduces muscle damage, lessens fatigue, speeds recovery, and helps maintain concentration. Roctane speeds conversion of carbs into energy and it is used for intense multi-hour adventures and races. Use Roctane the same as Energy Gels.

CHOMPS

GU Chomps are the chewable version of GU Energy Gels. They have 55mg of sodium and 40 mg of potassium per serving. They are the only energy chew on the market with Branched Chain Amino Acids. Chomps contain 100% of your daily value of Vitamins C & E. To use: eat 1 serving (4 pieces) for every 45-60 minutes of activity. One packet contains 2 servings.

ROCTANE ENDURANCE ENERGY DRINK

Roctane Endurance Energy Drink is carbohydrate intensive and is mainly for ultra-distances and intense efforts. It contains electrolytes, caffeine, Taurine, Beta Alanine, and Histidine amino acids which help buffer capacity of muscles and maintain heart performance.

GU ELECTROLYTE BREW

GU Electrolyte Brew has been formulated with key electrolytes and carbohydrate calories to hydrate and fuel athletes at the same time. It is made with simple ingredients so it’s easy on the stomach and it has the lowest sugar content among leading competitors. For best results, start drinking Electrolyte Brew before starting a workout and continue drinking 20-30 oz for every hour of activity. One packet makes 21 oz.

GU RECOVERY BREW

GU Recovery Brew is specifically designed to be used in that magic “glycogen window”, the period immediately after a workout or race where the body is primed to quickly replenish glycogen stores, allowing athletes to train or race hard the next day. It is made up of 80% complex/20% simple carbohydrates, amino acids, and a bit of high quality whey protein to aid in quick absorption and better muscle recovery.

GU BREW ELECTROLYTE TABLETS

Electrolyte Tablets have only 10 calories per serving, so they are a great way to replenish electrolytes and hydrate effectively without all of the calories. They’re simple, lightweight, delicious, and lightly sweetened with Stevia extract.

GU PRODUCT OVERVIEW

·         Gels- carbs, calories, electrolytes

·         Chomps- carbs, calories, electrolytes

·         Electrolyte Brew- liquid, calories, electrolytes

·         Brew Tablets- liquid, electrolytes


Happy Running!