Everyone knows that you have to have a plan for the marathon. Your training, your nutrition, your clothing ... But don't forget that a well thought out Recovery Plan is critical for getting back to healthy running! Check out Hal Higdon's advice below, and take today (and tomorrow) off if you just ran New York!
I woke up today and decided that it was a red New Balance day; last year's shoe launched for the canceled Marathon. This reminded me of Sandy for sure, but also was a clear indicator that Marathon Season is definitely upon us! Runner's Stop employee, Jan Kasal, has Chicago 2013 in the books; and our friends Dee, Ingrid, Eileen, Casene and Ron are back from Hartford CT; but the ING New York City Marathon is just 5 days away and it's starting to feel a little bit like the Night Before Christmas.
'Twas the night before NYC, Not a runner was sleeping, they just couldn't be, The shoes were placed by the front door with care, In hopes that a PR soon would be there; They tossed and turned in their beds, While visions of post run feasts danced in their heads;
We've just checked the weather, 52 degrees and mostly sunny. That should be great news for about 95% of the participants, so start dreaming and enjoy the taper!!
We just received the blue 2013 New Balance ING NYC Marathon 990's today and have the Limited Edition Asics Nimbus 15 as well, so even if you're not running you can get in on the fun!
One of my favorite local coach's, Diane Scope MS NSCA Exercise Physiologist and Fitness Director - at Sportset RVC
always has great advice on every aspect of optimal training and fueling for your body. I love her suggestion below to take advantage of the season to eat local fresh produce.
"Of course we know the importance of eating fruits and vegetables. In fact these nutrient dense foods are the cornerstone of a healthy human diet. The vast selection makes it almost impossible to get bored.
Consider though, narrowing your choices a bit to what is in season and what is local. Our bodies actually adjust to the fruits and vegetables tha...t grow in the climates we live in. We get more from their nutrients because our physiology has a mechanism for responding to our surrounding natural environment. It's a shining example of human adaptation.
Imported produce is often injected with a small dose of radiation to kill germs after traveling long distances. Harvesting something that will endure long travel erodes the full spectrum of nutrients that it originally had - organic or not.
On a final note it's always cheaper to eat what's in season and available locally."
I really love this article. It's a new way of looking at running efficiency that challenges a few of our accepted notions, but it makes sense, and you should take the time to read this! In How to Improve Running with
Proprioceptive Cues, Matt Fitzgerald makes the case for not focusing on specific body movements when running, but instead on external cues. He states that research shows that runners who were asked to focus on their own body movements used more oxygen for the same effort. Wayne Vartabedian of Polar once told me that his heart rate was always lower when chatting with a friend on a run, than when doing the same pace by himself, which would back up Matt's point. I want you to read the whole article, but the other idea that I found very interesting is that a runner naturally increases their efficiency with the accumulation of miles run in a lifetime, actually making the most progress when fatigued. Curious yet?
Backing up to Memorial Day weekend, I would like to suggest the Ottawa Full/Half Marathon
to anyone planning their schedule for next year.
Why? Called the phone number on the race web site to find out if it would be possible for our Aunt to pick our race bibs. The phone was answered immediately by a real person. Long breathless explanation ... we're coming from Long Island, Boston and Philadelphia, even at our "local" house this weekend will still be an hour and a half from Ottawa, is there any way that our aunt can pick up our race bibs? The kind gentleman says "sure, no problem". Me, "what will she need, our ID's, a letter ...". He, "nothing, but if you want to make it easier for her you can give her the bib numbers." So no big concern about someone taking another person's bib? You gotta love Canada! He even said, "we don't publicize this, but just in case, we have a last minute pick up area at the race Sunday morning. Oh, and on the race web site there's a helpful link to explain how to transfer your bib to someone else if you decide not to run and you have a friend who would like to." What? We can simply transfer our bib to another runner?! What a concept! Finally, as we hung up he thanked me three times for running the race! Race day parked less than half a mile from the start and then waited for the start in a warm building. The mostly flat course starts in Ontario, then goes into Quebec and finishes back in Ontario. The cheers were equal part English and French, and since all participants had personalized bibs, I was helped along with "Go, go, go Ellen, allez, allez, allez", "Keep it up, ne lachez pas". A great race in a beautiful friendly city!
As we did last summer, we'll add some motivation to join us with a series of vendor rep led store runs this summer. So if you're in our area, stop by!
July 9th - New Balance rep Rolanda Bell; a former collegiate star who among other impressive feats, ran a 4:46 mile for the University of Tennessee. This will be Rolanda's first run with so let's show her a warm welcome with a great turn out!
July 16th - Adidas rep Paul Curtis will kick up our regular work outs and as a Lynbrook resident will be around to drop in again from time to time to make sure that we're not slacking.
Sat July 20th - Garmin rep Kiata Nixon will show us how to actually use our GPS watches, and will help us trouble shoot. Did you know that your 305 might pick up the satellite much faster if you simply cleared all of your past runs? I thought that they cleared automatically. Nope. Imagine what else you can learn!
July 23rd - Saucony rep Casey Barrett, a former Fordham stand out who many will recognize as a regular Long Island road race participant, and yes brother of our favorite competitor Sayville Running Company's Brendan Barrett.
July 30th - Sportset Training Director Diane Scope, unsurpassed in her knowledge of biomechanics and optimal diet for athletes.
Aug 6th - Asics rep Jim Norton will finish up the series of visits so we'll be sure to let him know that he'll be facing a tough crowd and should make sure to spoil us with promotional goodies. Anyone remember the goofy photo with the frisbees and the sunglasses?
The Boston bombings weren't about runners, they were about large gatherings, but it does occur to me that the disenfranchisement that those boys must have been feeling to arrive where they did, might have been lessened by a good running group. Running is about freedom. Running with others is about community, commitment to the sport and to the partner, empowerment, good health and good fun. Here are some photos that express this sentiment for me.
Very useful advice for how to do interval training for a marathon or half marathon from Dave McGovern of Team Challenge.
I just got a great question on what to do during the recoveries during interval workouts for the half-marathon. Here's my answer:
What you do during the break depends on the goal. For shorter races when you're trying to improve high-end speed, you'll take more of a break to allow full recovery. This will allow you to go f...aster for the reps. But for longer races the goal becomes more one of trying to maintain a moderately fast pace rather than trying to improve your high-end speed. So for half-marathon intervals I think a moving recovery is best. The recoveries could be just easy jogging, but I believe
there's a lot of value in only backing off the pace by 1:30 or so per mile, so if you're running 1 mile reps at 8:00 per mile, run haf-mile recoveries at 9:30
pace. Now maybe you could do the mile repeats at 7:30 if you rested completely between intervals, but then you would become a faster miler or 5k runner, but
you wouldn't have the endurance to get through a half-marathon at anywhere near that 7:30 pace--and might even have trouble doing it at 8:00. Better to focus on
more volume at 8:00 --> 9:30 pace than to do less volume at 7:30. Capice?
Join us tonight for a run with Paul Curtis from Adidas. He'll be bringing the hot new Boost for us to test!
This Sunday the 10th from 3-5 come hear Roberta Levanthal's presentation on ALYN Hospital and the Legs of Love races. She'll have Kosher cookes for us, but the event and the hospitals services are for any race or religion!
Next Tuesday the 12th Casey Barrett of Saucony will be here, bringing us the new Mirage 3 to test run. Oh, and it'll be the Store Run right before St. Patrick's Day so you can be sure that we'll have all treats and beer!
On Saturday the 16th we'll be hosting a Team in Training run and will be sharing tips on Running form from New Balance. Please join us to learn more about TNT, how to improve your form, or just for the company!
Well February can be a lonely month for a Running Store, so we've got lots planned to keep you motivated and shopping!
Tues February 12th (next week!) We'll have the Garmin tech rep, Kiata at the run. This is your opportunity to find out how to get the most out of the unit that you already have, or to hear about new units that might have features that you're looking for. Bring the watch you have or try out a new one!
President's Weekend February 16 through 18 Winter apparel will be 50% off all weekend; spend $100 or more and get 20% off any full price shoe!
Tues February 19 Jim Norton the Asics tech rep will be at the Store Run with the new Kayano for everyone to test!
Wed February 27th
Ladies Night from 5 to 8. We'll be donating a % of all of the evenings sales to support Girls on the Run
. Come, bring your daughters, learn more about this fantastic program. You'll hear how both girls and grown up ladies can get involved right now! We'll also be launching a super cool new line of running dresses from NUU MUU
. These dresses are so cute for running, biking, tennis or the gym and we'll have girls sizes too!
And if you're having trouble getting your mileage done on the treadmill, The Caveman at the Gym
by Hank Davis and Yanna Hoffman for Runner's World explains why!