Step Over Step, Mile After Mile - General Running Tips

Great Reminder of Heat Tips from the NYRR

nospam@example.com (Scott Iwata) — Mon, 03 May 2010 08:43:53 -0700

I'll only be highlighting their bullets, for their full list please visit: NYRR Heat Tips

Tips for Staying Safe in the Heat
• Respect your limits.
• Acclimate.
• Know the signs of heat problems.
• Drink enough.
• Don't drink too much.
• Eat a good pre-race meal a few hours before the run.
• Consume salt.
• Protect yourself from the sun.
• Check your meds.
• Wear synthetic fabrics.
• Use water along the course (cups, spray stations) to cool yourself during races.

Again the details of these points are on the NYRR website so go check them out and be safe when you run!

When Shoes Aren't Just Shoes

nospam@example.com (Scott Iwata) — Sun, 02 May 2010 19:00:00 -0700

I went this morning and bought a new pair of running shoes. For a runner this is a right of passage. It's the beginning of a journey. It's a start to a story that begins with disbelief and some shock. It's the most important set of tools a runner can have. These aren't about how they look with what outfit, they aren't a fashion statement or you trying to be trendy. No, instead what these shoes will do is carry you, cushion you, comfort you and help you punish the road ahead. My exgilfriend used to call me a bleeding heart, friends have called me sentimental and probably to some degree these are all true. But there's more to a pair of shoes than just a fashion statement or knowing these will be my tools to completing a 7 month project. I look back at my three pairs of Saucony's and I see stories.

I look at my first pair and I think about the despair and trouble I was feeling at the time I first laced them up. I think about the snow fall in Central Park and hearing absolute silence as it was me and seven other runners running the park and the only sound was the crunch of the snow under our feet, I think about mile 26.1 of the Country Music Marathon and seeing the final turn that would let me say I was a marathon runner. I remember those shoes carrying me over the finish line with my arms stretched high above my head and me letting out a scream, a scream of letting go of that anguish, that anger and that hurt. A scream that was as much about relief and happiness as it was about pain and pride.

Oldest to newest from L to R

I look at my orange and white Saucony's and I see San Francisco, Seattle and Arizona. I see three different marathons with three different results. Should I have bought a new pair before each marathon. Yeah probably. They say you should run around 300-500. I probably put triple the miles one should have. Bu I think about San Francisco and seeing my best friends Renee and Steve there. I see my parents having made the trip from Seattle to cheer me on. I think about getting that Tiffany's necklace that is a finishers medal and running right over to my mom to give it to her. In Seattle and Arizona I had the pleasure of running with another best friend Norm. He ran with me in Seattle and picked me up when I thought I didn't have anything left in the tank. I think about Arizona and spending almost two hours in the meidc tent a mere 9 miles from the finish and will always remember the feeling of crossing that finish line knowing that I almost didn't get to finish.

Newest to oldest from L to R

And today. I look at my new pair of running shoes as I prepare for the biggest marathon of my life. I look at these shoes with excitement and wonder. I wonder what stories these shoes will tell in 7 months. Maybe I am sentimental, maybe I am a bleeding heart. No, I know I am, but I also know those stories and there ones that have carried me here and will carry me over the finish line in November.

Happy Running

Gotta Have Heart

nospam@example.com (Scott Iwata) — Mon, 29 Mar 2010 21:43:01 -0700

The day I ran my first race I knew certain things:

I would never win a marathon
I would never win a long race
I would never be the fastest
Probably not even the best looking (ha ha ha)

But what I did know was what was in my heart. More than that I knew if I really set my mind to running I could do this. When I lined up at the start line and every start line of every marathon I've ever ran in the past two to three years I've thought about the same thing. No matter what anyone thinks or says about me, I'm here. I may not be the fastest, maybe I will even finish last in my age group. It's inconsequential. What matters are the people you can help along the way. When I run, I think of all the things in my life. All the good, and all the not so good. I know I run better with anguish. I'm not sure why. It pushes me, feeds me when I get to the point I want to quit. But as I near the finish line I think about the people that the money Team in Training has raised for cancer patients everywhere. I think about my NY team and know there is no team I'd rather run with. I've been lucky and fortunate my whole life. I've got my family, I've been through my share of adversity but here I am running. yes I think about my health I think about the people who told me they didn't want to be there. More importantly I think about the people who were there when I struggled with my health. The people who rallied around me and helped me get back up.

The day I run my last race I'll know

How lucky I am to be able to run and from the time the gun fires to the time I cross the finish line,
That each step is me thanking everyone who's been there for me and more importantly got me to realize it doesn't matter how fast you run, or if you win or are even the best looking. You'll get to your finish line.

And more importantly: You just have to believe you will. And you will.

Happy Running!

Things I Learned From Running

nospam@example.com (Scott Iwata) — Sun, 15 Nov 2009 20:23:32 -0700

Here are a list of things I've learned from running. I've been keeping a list and gathered some from people I know as well (in no particular order)

#1) The first step is always the hardest to take when you want to change your habits or your life
#2) It's easy to be overwhelmed by your end goal, when that happens just look at the short game
#3) When the short game gets frustrating look at where you have been and where you want to be
#4) Appreciate the now
#5) When people tell you that you can't know that only you can say you can. That should be the only voice you listen to
#6) Believe in you, at the end of the day you will never have to prove anything to anyone else but yourself.
#7) Don't look at your watch when crossing the finish line. Your photo finish will look better
#8) If you are a guy look at the beautiful women around you. That should be motivation.
#9) Women run away from the guys that are looking at you constantly. It will give you extra motivation
#10) Guys keep chasing those women
#11) You'll never know what you can accomplish until you try. Sounds cliche, but it's true.
#12) Channel your emotions, when you hit your wall think about those people who made you feel bad and use that to fuel yourself and to push yourself a little harder.
#13) Be sure to give runners around you the same positive attitude you want from spectators. It's appreciated
#14) The body can do things the mind doesn't believe. (Thanks twitter friend @TCRunner288)
#15) The mind can do things the body doesn't believe
The most important thing I can tell you
#16) Believe in yourself there's nothing you can't accomplish if you do and there's nothing you can accomplish if you don't

Marathon Fatalities And Heat Stroke

nospam@example.com (Scott Iwata) — Sun, 18 Oct 2009 20:58:54 -0700

I read about this today and wanted to make a comment briefly about running a marathon. Today three people died, one after completing the 13.1 half marathon and the other two (at the time I read) was unclear if they were doing the half or the full marathon. All three died of (an apparent) heart attack at the time I read this story.

It's a sad somber reminder that in any event, or any sport where you push yourself to the limits that this can happen. But it can. One thing I always do before and after a marathon is get a check up. Make sure my system is in good working order. It's a nice piece of mind for me to go into an event where I'm pushing myself hard that I know my body, at least from what the doctors can see at the time, is going to be o.k.

Now is it fool proof? No. But rates for fatality at a marathon are actually very low. Only 1 in 100,000 runners die in a race and half of all deaths occur in the last mile according to stats released by the Free Press. While weather was not figured to be a condition of this Detroit Marathon, weather can be a huge factor in DNF's in a marathon.

In 2007 the Chicago marathon was held on October 7th. The weather that day was already 73 degrees Fahrenheit at the 8 AM gun time, and rose quickly to 88 Fahrenheit by noon. The high temperatures were accompanied by 86% humidity. A 35 year old male runner collapsed and died during the race. Of 300 runners treated for heat related problems, about 50 of those people were hospitalized. My coaches have always told me to figure that your body temperature will be 20 degrees hotter than it is outside so to dress for that. So if it's 46 degrees when standing still or walking, figure once you start running your body temperature will rise and will get up to 66 degrees. As you can tell in Chicago with 88 degree weather, their body's were at a 108 temperature.

According to the University of Maryland Medical Center heat stroke is the most severe form of heat illness and is a life-threatening emergency. It is the result of long, extreme exposure to the sun, in which a person does not sweat enough to lower body temperature. It is a condition that develops rapidly and requires immediate medical treatment.

What are the symptoms of heat stroke?

The signs of heat stroke symptoms may include:

headache
dizziness
disorientation, agitation or confusion
sluggishness or fatigue
seizures
hot, dry skin that is flushed but not sweaty
a high body temperature
loss of consciousness
rapid heart beat
hallucinations

If you do suffer from heat stroke or see someone who is try to or get someone to

Get the person indoors
Remove clothing and gently apply cool water to the skin followed by fanning to stimulate sweating.
Apply ice packs to the groin and armpits
Have the person lie down in a cool area with their feet slightly elevated

Intravenous fluids are often necessary to compensate for fluid or electrolyte loss. Bed rest is generally advised and body temperature may fluctuate abnormally for weeks after heat stroke

How can heat stroke be prevented on race?

Drink plenty of fluids during outdoor activities, especially on hot days. Water and sports drinks are the drinks of choice; avoid tea, coffee, soda and alcohol as these can lead to dehydration.

This really goes back to one central core theme of this blog. Listen to your body. Your body knows when something's up. Don't be afraid to take two or three cups of water at a station. I always have my fuel belt with me in case I start feeling dehydrated between water/Gatorade stations.

It's a tough thing and scary as a runner when you hear about running related deaths. And we pause and feel for the families of these people. But if you are a new runner you should know, like in any sport, there's always a risk even if it's a rare or small one. So when you train you are not just training for mileage. You are also training yourself to understand your body and how to listen to it correctly. The latter I believe is the hardest training of all. You have to know how and when you should listen and when you can push on. It's a delicate fine line, but remember stay healthy. If it means you have to slow your pace to get to the end, do it. If it means you have to stop at a fueling station or medical tent during the run. Do it. Trust me when I say this: NO ONE WILL THINK LESS OF YOU (besides it's not about them it's about YOU!).

If you are here you are probably not a professional runner or an "Elite" runner (aka going for prize money) so remember you are doing something only (from what my friends have told me) roughly 1% of the population on earth ever does. So while all your months of training have led you to this point, don't throw caution to the wind. Seek help if you need it, that's why it's there.

Be safe, listen to your body and happy running.

(As stated earlier in blogging I am not a doctor however these are tips and advice I've learned from others so please consult with doctors or the on site medical staff if you have any questions regarding health related issues)

Biggest Mistake To Avoid In A Marathon/Long Run

nospam@example.com (Scott Iwata) — Sat, 17 Oct 2009 11:40:30 -0700

This sounds simple. It sounds like something that after months of training you should know how to avoid. But the simple truth is, it's probably the one thing every runner is guilty of doing at one point or another.

Starting out of the gate too quickly.

I asked five of my running friends on Twitter what was one or two of the worst mistakes they've made during a marathon or long run. Not surprisingly they all said "starting too quickly". It's a really easy mistake to make, and one that can so costly. This is one of the reasons I don't listen to music. I get a sense of my own tempo and rhythm when I run. And I can usually tell on my own if I'm going too fast and can tell myself "Woah Scott, slow down" and I start to. If you are listening to music or aren't quite in tune with knowing your personal mile pace here's a few tips you can do to combat this.

1) Bring a timing watch. Time your first half mile/full mile. If you see you are running faster than your normal pace, obviously slow down. I actually think it's a good idea to run a bit slower than your normal pace in your first couple/few miles. Simply put you can always speed up later if you have the energy, but if you spend it too quickly out of the gate you won't be able to maintain your pace and your time will probably be slower.

2) If you forget your watch, look at the starting time when you get started then track your first mile. Again if you are going too fast you can adjust for it here, just do some simple calculations in your head to figure your mile time.

3) Phone apps Both the Iphone and the Palm Pre' have apps now for runners which tracks your time, distance and course. So you can always default to these as well.

4) Follow your instinct. If you at all feel you are going too fast on a gut instinct, slow down. As I said earlier you can always speed up later but the first three to five miles are going to be key to the last portion of the race.

Remember these longer runs are not about how you start. As my coach says "If you misbehave early you will pay for it later" There's nothing worse than running along and realizing half way that you have to stop or slow way down because you don't have the legs to keep going. I've seen it happen at marathons all the time.

So why does this happen? After months of hard work and training, how on Earth could one start out too quickly?? Simple: Adrenaline. There's nothing more exciting than getting to race day. The nerves are rocking you, you're excited and you want to do well. If you can channel this energy it can help you in the first 5-7 miles, if not longer. However if you let it over take you it can crash the marathon/long run party and who likes a party crasher?

As a rule I always tell myself to slow down no matter what I see my mile time is when I first get started. I'd rather conserve as much as I can early then when I need to dig deep I have the reserves to pull out the energy I need to finish my event and not be totally dead at the finish line. Also your finish line photo will look fantastic because you'll have a big smile, arms over your head and your head held high in the air. It's a great feeling, one you deserve to feel so in the words of my coach "BEHAVE!" Misbehaving comes *AFTER* the event (he he he)

Happy running!

(Thanks to @limespark @boulderrunner @MarathonMaritza @TalkingEyes on Twitter for answering my question posed on Twitter this past week and you should follow them!)

Swinging Your Arms

nospam@example.com (Scott Iwata) — Sun, 11 Oct 2009 09:12:21 -0700

There's one thing I've learned about running that I didn't know when I started. Your arms play a huge role in your speed and your stride. The faster your arms pump, the faster your legs go. The longer your arm swing, the longer you stride.

For first time marathoners or half marathoners, you don't want to have too long of a stride or be going too fast. You have 13.1 or 26.2 miles to get through so your pace is very important. Some tips I've gotten over time that I want to share with you are these:

1) Keep your hands relaxed you shouldn't be clinching them tightly pretend that you are holding an egg so close your hands softly but not have them closed all the way. Again this reduces excess energy waste (again you'll be running anywhere from 4-6 hours so little things matters)

2) Your fists or arms should never be in full sight of your eyes when you swing them upwards. If they are, they are too high and you are wasting energy by taking too long of strides. Instead if you are looking straight ahead try to get them to just come into your peripherals of your eye site.

3) Remember your pace, don't swing your arms too fast as your legs will follow so keep it at a comfortable swing and if anything I think swinging a bit slower is better early on as you can always go faster later.

The key to this is energy conservation, remember you have a long run ahead of you so all these little things add up especially towards the end, you want to have as much energy as you can with as little waste as you can.

Happy Running!

Team Running

nospam@example.com (Scott Iwata) — Sun, 20 Sep 2009 21:55:23 -0700

One comment I hear a lot is "I could never run without music. I don't know how you do it" For me it's kind of simple. I replace music with talking. Especially running with my team. I'll run and talk to anyone, well who will listen. Quite frankly I find that it's much easier to run and talk than just using music, here's why:

When I use music I find that I listen to the the music but I'll start figuring out how long I've been running, think about the end because I know about how long my songs are. When I run with someone, I talk and while I use sentences usually no more than six or seven words it keeps my mind off actually how long I've run or in my longer runs, the fact I've BEEN running the whole time. Plus running with my team, gives me a feeling of being able to just talk. The beauty of running is I feel it's a time when the person is the most naked emotionally. It's a great time to get off the things that are bothering you the most and in someway a kind of therapy for yourself. I've talked and my guest bloggers have talked about what I call the "Runners Rush" that moment after a run where things make sense, where life isn't as complicated as we try to make it sometimes.

Running as a team has many benefits such as keeping you motivated when you don't feel you can't go any further, meeting new people, having people to share your experience with. It's been amazing how many people I've met while running with Team In Training. I sill see people in the park who say hi, or will run with me. In New York which has a reputation of being an individuals city it's nice to have a group of people who say hi and drop in from time to time. It makes running a little more enjoyable.

I highly recommend that you run with a team, especially if you are a new runner. Find a group like Team In Training or a group that fits your personality. It helps not only your motivation but also your social world.

Happy Running!

Random Race Day Tips

nospam@example.com (Scott Iwata) — Wed, 26 Aug 2009 17:38:47 -0700

As I write this I'm actually still at work (almost 9 EST) but decided to take a break while I wait for some plans to reserve.

I wrote leading up to my race day for the Rock and Roll Seattle Marathon and one thing I can't stress in the week leading up to race day is this. Do not try any new foods. Stick to what you know. Don't try a new thai dish, or a new fish platter. Stick to the good old standbys. The last thing you want to do is battle an upset stomach, or anything else. It's just not worth it.

I usually stick to a routine of this on race week:

Breakfast: Peanut butter on a toasted bagel
Mid Morning: Apple or fruit (I cut this out as i get closer to race day)
Lunch: Turkey sandwich
Afternoon snack: plain bagel
Dinner: grilled chicken and baked potato (closer to race day I go to a pasta and bread)
Drink usually 9-10 cups of water and a couple of bottles of Gatorade

Race week can be fun, so let it and enjoy some of your good old favorite meals that aren't going to make your stomach angry and you have an unpleasant run. All your months of training that would be a horrible way to reward yourself.

Happy Running!

Eating On The Go

nospam@example.com (Scott Iwata) — Sun, 02 Aug 2009 15:36:11 -0700

Scott Iwata

Create Your Badge

If you are going through the process of running a marathon or half marathon you know how important it is to eat while on the go. No I'm not talking about hamburgers, pizza or a Snickers bar (although that does sound good while I'm blogging hmm...) I'm talking about eating things that have good calories and carbs that your body depletes while running.

There are several options to you including things called Gu's, shot bloks, jelly beans (a bit different than the ones you get for a everyday snack) just to name a few. I recommend trying out all of these during your training runs (well try one per practice on your long runs). They come in different flavors such as chocolate, vanilla, mango, grape, raspberry, etc (literally tons of flavors) I discovered early on that Gu's make me gag. It's texture is well goo and I have a hard time with anything that's more slimey feeling in my mouth and throat. I think it's why I don't like mushrooms or soy blocks. bleh. ANYWAYS...back to running and food...I always eat the Shot Bloks. They come in a pack that's two servings per pack. So for instance if I know my marathon pacing time is going to be 5 and a half hours I'll need 7 servings of Shot Blocks.

My coach says after your first hour you should eat every 45 minutes. Being that there are two servings per pack and I know that towards the end I'll probably need a bit more I'll plan to pack 5 - 6 packs around my waist (Gu's are one serving per pack and are smaller than shot blocks). Since Shot Bloks are larger I usually zip tie them to my fuel belt so they don't fall off during the run. I had that happen during my first marathon and it sent me into a bit of shock when I reached down and discovered when I pulled loose my first pack somewhere the rest of my Shot Blocks fell off. So zip ties are good and ensure your food stays on.

Zip tied to my fuel belt.

So I know a lot of people tell me, "No way I can ran and eat at the same time." Well when you are running these races and you know you need to, you will. Seriously. I plan my "eating schedule" usually as soon as I know the time is up and there's a water or fueling station coming up, that way I can wash it down quickly and not loose too much stride. If I know for instance that I need to eat more than one serving I will walk at the water station to ensure I can get everything down and not look like too much of a mess. Remember eating while your doing these longer runs are essential and be sure to find the food you like. Your own running "comfort" food. Well maybe I wouldn't go that far. Um or you can take the route of my friend Amie and well..."eat and run"

redefining eat and run

Happy running...and eating

It's All In The...Shoes

nospam@example.com (Scott Iwata) — Sun, 26 Jul 2009 16:08:06 -0700

Hello Everyone!

There has been a lot going on some scary, some not, but rather than focus on another me blog, I wanted to cover off on a very important topic. You're running shoes.

As a runner, and a new runner you probably will be like me, totally unsure as to what kind of shoe you need. Should I go with the fancy brands like Nike, Adidas or Reebok? Where do you even begin? How do you know what shoe is best for you? Ahh all these questions!

First let me tell you, get yourself to a running store. Don't go to Nike Town or any other place. Go to a place that isn't positioned by brand. Many running stores (at least in NYC) have equipment on treadmills to video you while you run. This is important because how you land on your feet should determine what kind of shoes you get. I thought I needed Nike's, it was the brand I'm comfortable in for walking and day to day. Instead when I got shown my video of my running style they recommended Saucony's. I ran in these for 4 months during my first season of training and loved them. They were comfortable, lended good support and helped me compensate for my sometimes flat footed running style I have. After my first marathon I tried using Nike Shocks that I had made for me at Nike Town, I also had a pair of Nike "Running shoes" made, very light weight and made of mesh, however those are better for sprinters. But after a few test runs I decided to go back to my Saucony's.

Shoes from L to R Saucony, Custom Nike Sprint Shoes, Custom Nike Shocks

I actually cut out the name of the shoe from the box and went into Jack Rabbit's Shoe Store and when the salesperson asked me how they could help, I handed him the picture and name of the shoe cut out. The gentlemen looked at me and goes, "Oh so you know what you want" I smiled and nodded, he brought back the exact pair, I tried it on, felt good and bought it. The salesperson looked at my and goes "That was my easiest sale of the week". Basically when it comes to your shoes, stick to what works.

Another part is beyond the look, how does the shoe feel. You do NOT want a shoe that causes some odd pain or discomfort, remember you're going to be putting this same pressure on your foot for 3-6 hours in ONE day so pick the pair that feels the most comfortable to you. remember you're going to wear different socks, (running socks with some padding so it may be good to pick up at least one pair while you are there and try it out.

Some other things to consider when picking your shoes:

What kinds of surface are you running on?
How many days a week will you run?

Knowing the answer to this will help you and the salesperson pick a good running shoe for you.

You may also hear some terms about your running style like (in regards to how your foot lands on the ground):
Underpronation
Overpronation
Pronation

Underpronation is very rare, people who are underpronators tend to have what my coach called an inflexible foot, and when these people land, their feet won't make a lot, if any of a rolling-in motion. The result is a lot of pounding force that causes a lot of stress. Imagine a building collapsing straight down onto the ground floor worth of pressure so these people will need shoes with plenty of cushioning to absorb the shock.

Overpronation runners will need a straight tipped shoe (as opposed to one that curves at the tip) with a firm midsole this will help prevent the foot from rolling inward too much upon foot landing.

Pronation is definitely not a bad thing as it helps your feet and legs absorb shock. Be warned though, a lot of pronation rolling in too much and not getting proper shoes to help correct this can cause an increase of injury risks.

Get out there, pick a great shoe and happy running!

Sometimes You Forget

nospam@example.com (Scott Iwata) — Mon, 13 Jul 2009 20:40:25 -0700

The saying I heard is that when you run, it's the most alone you will ever feel. When I started running, it wasn't to inspire people, it wasn't to really help others and honestly it wasn't for the other 150-200 people who were there at my first Team in Training practice. I was there for me. It sounds selfish and maybe in retrospect a bit silly. But I had NO clue what I was doing, I had some running shoes a pair of sweat pants, shirt, hat and gloves. Seriously, I knew nothing of the right clothes to wear and honestly I didn't care. I didn't want to write about my experience I just wanted to feel the experience.

As I've gone on to run more and more and dare I say kind of enjoy it, I forgot that while I started doing this for me, how much that has spilled over. I was lucky my first season as a Team in Training Mentor to have an amazing group of motivated "mentees". They came from all backgrounds and came looking to run for their reasons. I honestly was inspired by them. They pushed me hard, challenged me without issuing a challenge and I found myself trying harder when I didn't think I could.

The other day (well it could be longer depending on WHEN you actually read this) I saw one of my old mentees Michelle was looking to do a 5-6 mile run and being the kind of geek I am (this was an exchange on Twitter) I told her I'd love to go run with her. She had finished her first marathon in S.F. and had some leg issues because of it. She's since gone on to start training for a tri. In any case we got to running and I had a blast, it was nice to run with someone that I had spent a lot of time training with and when you train that long with someone it's like an old glove. It's comfortable and we knew each others pace (I call it the Team in Training conversational pace). After we got done I took a shower and read my tweets and saw she had made this tweet about me "Sweet! Getting to go on a run with my first marathon mentor @scotttiwata!!!! He's an AMAZING running partner, and training for his 4th!" It stunned me. Really it did, I consider myself an honest mediocre runner.

I got stopped in the Starbucks at Astor Place near my office, just off the 6 train station by a lady who referred to me as "That guy who writes about running" She went on to say she googled beginning runners and came across my blog and how she reads it for advice and to get motivated to make someone bigger than herself. She told me to shave and that I look better without facial hair (dang it!) and just as I was writing this an old PRSSA'er wrote me about my running blog and the inspiration it holds for her. It's seriously SO flattering and I feel not what I was striving for, but if what I say here helps you, then know I feel good about me. That maybe my experiences are helping you then that's all I can ask for. These compliments are seriously some of the most flattering and yet humbling thing someone can say to me.

It's amazing that sometimes doing something for you helps others if you see it or not. Sometimes the seeds of inspiration just need the right soil or sunlight. If you like this blog, please tell your friends, I would love to hear their stories and share them here. I honestly am not sure the long term direction but if I can get readers feedback and stories it will make this place much more inspirational to others and maybe together we can keep each other running...Step over step, mile after mile.

Happy Running Everyone!

Oh and Janice (the lady I met at Starbucks) I shaved =o)

"The Wall"

nospam@example.com (Scott Iwata) — Tue, 07 Jul 2009 21:22:49 -0700

The Wall

You'll hear athletes of all different sports talk about hitting "the wall" when they are working out. I always wondered how someone could wake up and just not have "it" even after training to build up to a certain point. I realize we all have bad days and that goes for athletes and would be athletes (this is still what I consider myself by the way).

The web site Marathon & Beyond (http://www.marathonandbeyond.com/choices/latta.htm) "the wall" for a runner is hit because: "in the excitement of the moment, to start out at a pace that’s too fast for you. Big mistake. Your heart cannot pump enough blood to ensure a steady supply of oxygen to the muscles. At this point, your muscles have no choice but to burn glucose in the absence of oxygen. The anaerobic metabolism of glucose, as it’s called, is inefficient, yielding only about 1/18 as much energy (in the form of ATP) as aerobic metabolism,"

We all hit the wall during training

So...what does that mean? Essentially by pacing yourself from the start you can save your body from being sapped to soon. Your initial pace is so key. You have to be able to contain yourself. Until this Saturday I must have been doing that more efficiently. It was my Team in Trainings first attempt at a 10 mile run. I admit I only completed 8.5 of it, I believe, because I started too quickly for the first 3 miles and burned out too soon. I definitely felt a tingling in my feet and weight on me I had never experienced. By mile 3 I slowed down so much I went from the middle of the pack straight to the back. It was an experience I had never felt before and was rather frustrating. But you have to keep trying to push through I slowed down more on mile 4 and started to see my pack turn around, so around 4.25 I turned around in advance in order for me to have the opportunity to finish within a reasonable time. I did come in one of the last people and ran about 8.5 miles but it was a total struggle.

There will be other days no matter how well you pace yourself you won't have it. Plain and simple and it's o.k., just do what you can, don't push too hard or you may cause an injury and that would REALLY suck. As for me, well all I know is I'm grateful i have a good paid of Saucony's that dragged me to my conclusion. But all new runners should know you will hit the wall. You will have off days where you just don't have it. And it's o.k. Like my coach says "Keep pushing and if you have an off day, make the next day better" And if you aren't racing for first place or to win a race go out get a nice brunch and enjoy the fact your legs won't hate you the rest of the day. See it could always be worse!

Happy Running!

Fuel & Hydration For The Longer Run

nospam@example.com (Scott Iwata) — Tue, 17 Feb 2009 20:52:35 -0700

It's been interesting what I've learned over the course of running shorter distances to going longer distances. I'll break this blog into two, the first section is about eating properly before, during and after.

When you run 4,5,6,7,8 miles you can typically go without having to eat a breakfast before you run (at least an hour and a half before you run). As you stretch out and go longer 9,10,11,15,20 it's important to bring things to "snack" on during your run. Before you go to run, you should eat something, I typically chose a bagel toasted and I put peanut butter on it and I'll eat that. I'll head down an hour later and go to the park and start my run (takes me around 30 minutes to get to the spot in the park where I run).

From there you should remember to bring some kind of gels or power blocks with you. You will probably only need a couple but make sure to bring water. These gels like Cliff Shot Energy Gel or PowerBar Gels are good for you to run, and will make you feel energized as you hit your wall. You need to take these gels with water. My coaches recommend you try a few during your practice runs so you know which ones you like prior to your race day. Some are kind of gross and can make you gag a little, but remember this isn't to be in place of a meal rather it's meant to give you a boost in energy and keep you moving ok.

After you are done you have what they call an optimum time to eat. 30 minutes after your workout your body burns calories at the highest rate so that's the time to eat. Even if it's another bagel or something it will recharge you and you'll burn it off pretty fast (pretty cool huh?).

Hydration:
So I'm a bit of an odd duck when it comes to water. I hate drinking LOTS of water. I don't like the fact it's kind of tasteless. It's my hang up! Ha! I love my coke and Cherry coke in particular. In any case if you know you are doing a half marathon I recommend you start hydrating at least two to three days before your race. The reason is you are going to run 13 miles so you will need to have that water moving your body to keep you going. Guess what. You will sweat a lot. SO HYDRATE. If you are going to run longer runs, it's recommended you invest in a water belt. You can find these at most running stores for around $45.00. Some come with a pouch to hold your wallet or identification or your power gels/power blocks as well.

Fuel Belt with pouch in the back

I hope these tips help! Keep moving, hydrate and fuel the body that keeps you moving. Remember every step of step, mile over mile takes energy so give your body the most energy it can and it will carry you!

Happy running!!

Breathe Baby Breathe

nospam@example.com (Scott Iwata) — Thu, 05 Feb 2009 00:25:00 -0700

There’s this old saying you hear from the time you are little, breathe in your nose and out your mouth. Or breathe in and out of your nose. New runners be told, this is completely FALSE. When you run, just pump some oxygen into your system. Your body? It doesn’t care. If anything it may appreciate you for giving your snotty nose (no pun intended, well maybe a little) a breather (ok pun DEFINILTEY intended). One thing to remember is, you will want to keep your breathing in rhythm as possible.

So what the heck does that mean?

Simply put, make you sure your inhale is about as long as your exhale. No quick inhales and long exhales, or vice versa. If you have to do inhales and exhales that are uneven slow down. Pace is king! Especially those of you training for your first really long race.

Another method to test if you are running too fast or too slow, try this. Run with a friend, preferably someone who runs your pace, and have a conversation with them. If you can compose a sentence of six to seven words without taking a breath during the sentence you are doing just fine.

If you are taking a breath after word four to keep up with your friend, you need to slow down. If you can talk for 8-12 words without a breath you are probably going way too slow. So speed up…a bit and try it again.

Breathe!!