Marathon Training Manual 2011

The Marathon Training Manual

2011

ASHA FOR EDUCATION

1999-2011

CONTENTS Chapter 1 INTRODUCTION........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................... ..................... ........ 6 Races ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................... ........................... ............................ ...................... ........ 6 The Marine Corps Marathon

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.......................... ........................................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................... ..... 6

The Baltimore Half Marathon ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ........................... ........................... ...................... ........ 7 The Asha for Education Training Program ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ................... ..... 7 Coach Profiles ............................ .......................................... ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 8 Your Commitment ............................ .......................................... ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ........................ .......... 9 Key Dates and Contacts................................ ............................................. ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................ 10 Chapter 2 CONNECT WITH THE CAUSE ................. ............................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 11 About Asha for Education ............................ .......................................... ............................ ............................ ........................... ........................... ............................ ............................ ............................ ............................ ................ 11 Structure of the Asha-DC chapter ....................................... ..................................................... ............................ ............................ ............................ ............................ ............................ ............................ ................... ..... 11 Fund raising .......................... ........................................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 12 Project Selection and Monitoring ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 12 Asha-DC Projects ............................ .......................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................ 14 Baikunthapur Tarun Sangha, West Bengal ............................ .......................................... ............................ ............................ ............................ ............................ ............................ .......................... ............ 14 Sanctuary Schools, Chitoor District, Andhra Pradesh ............................ .......................................... ............................ ............................ ............................ ............................ ........................ .......... 14 Chapter 3 FUNDRAISING ........................... ......................................... ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ...................... ........ 15 Prepare a fundraising log .......................... ........................................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 15 Write an effective letter................................. ............................................... ............................ ............................ ............................ ............................ ............................ ........................... ........................... ........................... ............. 15 Get Online ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 16 Fund raising ideas........................... ideas......................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................ 16 Collecting and organizing funds ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................... ..... 16 Submitting funds to Asha for Education ........................... ......................................... ........................... ........................... ............................ ............................ ............................ ............................ ...................... ........ 17 What to do if you aren’t meeting your y our goal? ............... ............................. ............................ ............................ ............................ ............................ ............................ ............................ .......................... ............ 17 More ideas for fundraising.................................... .................................................. ............................ ............................ ............................ ............................ ........................... ........................... ............................ .................... ...... 17 Chapter 4 TRAINING ........................... ......................................... ............................ ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ................ 26 2

0BINTRODUCTION | Asha for Education

Chapter 5 Marathon Training For Beginners ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ........................... ................... ...... 29 Glossary of Training Terms and Symbols ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ................... ..... 30 Chapter 6 Shoes & Gear :Shoe Basics ...................... .................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ...................... ........ 31 Let Runner's World help you find f ind the right shoe for your running needs. ................................... ................................................. ............................ ............................ ................. ... 31 Cushioned Shoes ............................ .......................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................ 31 Motion Control Shoes ........................... ......................................... ............................ ............................ ........................... ........................... ............................ ............................ ............................ ............................ ...................... ........ 31 Performance Training Shoes ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 31 Racing Shoes ........................... ......................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ...................... ........ 31 Stability Shoes ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ........................... ........................... ............................ .................... ...... 32 Trail Shoes ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 32 Pronation Explained ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 32 Chapter 7 SHOES & GEAR :APPAREL & SOCKS ................ .............................. ........................... ........................... ............................ ............................ ............................ ............................ ............................ ................ 33 Proper Attire ........................... ......................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ...................... ........ 33 Chapter 8 Running Injuries - 1 ............................ .......................................... ............................ ............................ ............................ ........................... ........................... ............................ ............................ ........................... ............. 34 Chapter 9 Running Injuries - 2 ............................ .......................................... ............................ ............................ ............................ ........................... ........................... ............................ ............................ ........................... ............. 42 Prevention of Running Injuries....................... Injuries..................................... ............................ ............................ ............................ ............................ ............................ ........................... ........................... ........................... ............. 42 Intrinsic factors ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 42 What can go wrong?....................................... ..................................................... ........................... ........................... ............................ ............................ ............................ ............................ ............................ ...................... ........ 42 Hip flexor stretch ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 42 Calf stretch ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................... ........................... .................... ...... 42 Extrinsic factors ........................... ......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 43 Running shoes............................ .......................................... ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ................ 43 Training ............................ .......................................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 43 Warm up .......................... ........................................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ........................ .......... 43 Core strength .......................... ........................................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................. ... 43 Nutrition........................... ......................................... ............................ ........................... ........................... ............................ ............................ ............................ ............................ ............................ ............................ ............................ ................ 44 Chapter 10 STAY LOOSE: STRETCHES FOR RUNNERS ....................................... ..................................................... ............................ ............................ ............................ ............................ ...................... ........ 45 Asha for Education | 0BINTRODUCTION

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Chapter 11 Race Readiness ............................................................................................................................................................ 50 The Start of Something Big ........................................................................................................................................................ 50 Tune-Up Timeline ....................................................................................................................................................................... 51 A guide to scheduling your next race .................................................................................................................................... 51 Why race? .............................................................................................................................................................................. 51 Chapter 12 Hydration: The Key to Exercise Success ....................................................................................................................... 52 Hydration in the Heat................................................................................................................................................................. 52 Choosing Your Hydration Fluid................................................................................................................................................... 52 Chapter 13 Running hills can be a key to improving your performance ........................................................................................ 54 WHY TAKE THE HILL-PILL............................................................................................................................................................ 54 Hill-repeat guidelines ................................................................................................................................................................. 55 Long hill repeats ......................................................................................................................................................................... 55 Short hill repeats ........................................................................................................................................................................ 56 Chapter 14 Avoid Hitting The Wall ................................................................................................................................................. 57 SECOND LAW: CINNABONS = PLUTONIUM ................................................................................................................................ 58 THIRD LAW: THE SPAGHETTI DINNER ISN'T JUS T A CHEAP WAY TO FEED A BUNCH OF CHEAP RUNNERS ............................... 58 FOURTH LAW: YOUR BRAIN IS A PIG. ......................................................................................................................................... 59 FIFTH LAW: A LONG RUN IS NO TIME TO WATCH YOUR WEIGHT. ............................................................................................ 59 SIXTH LAW: PROTEIN + CARBS = KABOOM! ............................................................................................................................... 60 SEVENTH LAW: TIMING IS EVERYTHING. ................................................................................................................................... 60 EIGHTH LAW: GOOD SCIENCE IS LIKE A BAR BRAWL. ................................................................................................................ 61 NINTH LAW: EVERY FIVE YEARS, GOOD ADVICE BECOMES BAD. ............................................................................................... 61 TENTH LAW: PEOPLE NEVER LISTEN. ......................................................................................................................................... 62 Chapter 15 the long run ................................................................................................................................................................. 63 Chapter 16 26 Tips For Running Your Best 26.2 ............................................................................................................................. 65 One Month to Go ....................................................................................................................................................................... 65 One Week to Go ......................................................................................................................................................................... 66 4


Day of the Race .......................................................................................................................................................................... 67 Chapter 17 Race Etiquette.............................................................................................................................................................. 70 Chapter 18 Eat Like A Champion .................................................................................................................................................... 72 Periodization For Idiots .............................................................................................................................................................. 74 Chapter 19 Race Check-list ............................................................................................................................................................. 75 Local Race................................................................................................................................................................................... 75 Regional Race ............................................................................................................................................................................. 76 Overnight Race ........................................................................................................................................................................... 78 Chapter 20 It's Taper Time ............................................................................................................................................................. 82 3 WEEKS TO GO .......................................................................................................................................................................... 83 2 WEEKS TO GO .......................................................................................................................................................................... 84 1 WEEK TO GO............................................................................................................................................................................ 85 THE FINAL HOURS ...................................................................................................................................................................... 86 Chapter 21 Avoid Overuse Injuries ................................................................................................................................................. 88 Chapter 22 Sports Watches Strongly Recommended for MCC Trainees........................................................................................ 89 Chapter 23 Pacing........................................................................................................................................................................... 91 Chapter 24 Recovery Advice........................................................................................................................................................... 95

Asha for Education | 0BINTRODUCTION

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CHAPTER 1 INTRODUCTION

“Let him that would move the world, first move himself” – Socrates

Congratulations! You’ve made the first move towards co mpleting one of the most challenging endeavors known to man – the marathon. By running the 2011 Marine Corps Marathon, the Virginia Beach Half Marathon, or the Baltimore Half Marathon as part of “Team Asha”, you’ll also help bring the message of hope to millions of underprivileged children in India deprived of the fundamental right to education. Asha for Education, a registered non-profit organization operating in the US and worldwide has, in the past eleven years, trained over 800 people to become marathon runners, and in the process raised over one million dollars to support educational projects in India. We’re here to make sure that you receive the proper training, nutrition and support to help you cross the finish line. This customized runner’s manual contains useful information about our training program and Asha for Education, as well as fund raising strategies and training tips. We are confident that the sense of satisfaction and achievement you’ll get from this experience will be worth the effort.

RACES THE MARINE CORPS MARATHON

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The Marine Corps Marathon (MCM) is the fourth largest US marathon and the seventh largest marathon in the world. The MCM attracts a large number of first timers, earning the nickname “The People’s Marathon”. This year, the MCM will be held on October 30. “The Marine Corps Marathon is an incredible experience because you not only run through the nation’s capital, but you get a historical sight-seeing tour as well. There is history throughout the course. You run around the Pentagon, through Georgetown, where you can see the steps that Father Damian fell down in the “Exorcist”, into the Mall, past the monuments, and my favorite, around Hains Point in Potomac park, where there is a sculpture called ‘The Awakening’ that has a head, arm, knee, and foot coming out of the ground as if a giant was waking up and stretching out. It is an incredible sight.” -Ret Rutokski , A runner

The USA Track and Field certified course will start in Arlington, VA and wind its way through Lee Highway, Spout Run and George Washington Parkway before leading into the District of Columbia via Key Bridge into Georgetown and Rock Creek Park. The “Marathon of Monuments” will take runners by the Kennedy Center before entering the Mall area and passing numerous monuments such as the Lincoln, Jefferson, Korean War, and Vietnam War memorials; Washington Monument; and the US Capitol. The last stretch will run through East Potomac Park and head back to Arlington via the 14th street bridge and the Pentagon, before finally finishing at the Marine Corps monument, the Iwo Jima Memorial. For more information and updates, visit the MCM website at http://www.marinemarathon.com/

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THE BALTIMORE HALF MARATHON The beautiful port city of Baltimore is the venue for the Und er Armor Baltimore Marathon and the CareFirst BlueCross BlueShield Half Marathon, to be held this year on October 15. The exact course is yet to be announced, but is expected to run through a diverse range of areas including Inner Ha rbor, Federal Hill and Fells Point, a nd the Camden Yards stadium. The race is great for both beginners and advanced runners. The half-marathon will start at the 13-mile mark of the marathon course but will split after 2/10 mile (halfmarathoners will have their own lane to that point) and will rejoin the marathon route later in the race. This race is fast becoming one of the most popular half marathons in the area because of its timing, the support it attracts from the cheering sections and its beginner-friendly course. For more information about the Baltimore Half Marathon visit: http://www.thebaltimoremarathon.com.

THE ASHA FOR EDUCATION T RAINING PROGRAM Asha for Education provides a comprehensive training program designed specifically for completing a marathon or half marathon. A team of dedicated people, including experienced professional coaches and mentors will support you through the entire training period. There will be weekly team runs to keep you motivated and focused, while enjoying the company of others. Runners will al so, however, train on their own during the week following a schedule provided by the coaches.

Asha for Education is part of a coalition of charities that make up the MCM’s Marathon Charity Cooperationhip Program (www.mc-coop.org). The establishment of Marathon Charity Cooperation has provided opportunities to the partnership that were not available to individual charities due to cost and size constraints. These opportunities include 1) an official presence and tent on the Iwo Jima Memorial grounds on the day of the marathon, 2) a booth at the MCM pre-race exposition and 3) prominent charity partner status on the MCM web site and literature.

The charities have also combined certain activities in their training programs. These activities include 1) weekly distance training runs beginning on May 7 and concluding on about October 25, 30) weekly speed and strength workouts on the same dates, 3) seminars on running related topics such as equipment/shoes/clothing, nutrition and hydration, and injury prevention and treatment, 4) joint staffing of the pre-race exposition booth and 5) race day support for the runners.

We have very experienced coaches who will be training our runners this year – Nicholas Panebianco, who is the overall coach for the Marathon Charity Cooperation. Other coaches from MCC who coach the program are John Steitz, Kevin Dopart and Jay Jacob Wind.


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COACH PROFILES Nicholas Panebianco

Nick has been an Asha DC marathon coach since 2003. Nick is a certified 'Road Runners Club of America' runner coach and chairman of the 'Big Brother Big Sisters (BBBS) Run for Kids Marathon Challenge'. He has been a Prince George's county Big Brother since 1993 and has been training BBBS runners to run the Marine Corps Marathon since 1997. Nick is a staunch supporter of children's charities and marathon running. Nick is a certified Road Runners Club of America (RRCA) runner coach and President of the Marathon Charity Cooperation. He has been a children's advocate and mentor since 1993 and has been training runners to run the Marine Corps Marathon since 1997. Nick is a staunch supporter of children’s charities and marathon running. Nick has completed thirty marathons and 10 ultra-marathons. His marathon PR (3:16) allowed him to qualify and run the 2003 Boston Marathon. He has run the JFK 50 twice and he has finished seven birthday ultras (running his age in miles). Jay Jacob Wind ay Jacob Wind has been coaching since 1987. He is a USATF Level 1-certified coach and an RRCA-certified coach. He has finished 126 marathons as of October 2009, with a lif etime best of 2:27:25 at Boston 1980 and a recent best of 3:11:54 at San Francisco 2009 at age 59, good for second place in his age group. He has directed hundreds of local races, including four each year for Marathon Charity Cooperation. He serves on MCC’s Board of Directors as secretary. Jay was inducted into Arlington Sports Hall of Fame at its 2008 annual banquet. To read more about this honor, go to Jay’s Hall of Fame Induction page. John Steitz

Coach John has completed 18 marathons in his 7+ years of training and racing. He is both RRCA and USATF Level 1 certified, and is entering his fifth year with Marathon Charity Cooperation. He is a member of the Marine Corps Marathon Runners Club, enabling him now to run that marathon every year, and has only 44 states to go before he gets his "50 States + DC" T-shirt. With a 5:26 marathon PR (so far), Coach John works closely with the "Penguins," the back of the pack runners, who complete marathons in five to seven hours. "Speed is great if you have it, but you don’t have to be a speed demon to complete a marathon. So long as you can run or walk/run faster than 15 minutes per mile, you can complete the Marine Corps Marathon, and most other marathons, too. And there is no reason why anyone, at any pace, cannot become more fit and healthy by race walking or running a half marathon. In the MCC training program, we can help you accomplish either feat." In addition to the walk/run method, Coach John trains runners in hydration, intervals and fartlek, negative splits, warmup and stretching techniques, strength and cross-training. He leads Tuesday and Thursday evening runs for MCC trainees in Alexandria. He is also leading the MCC contingent to the Virginia Beach Rock ’N ’Roll Half Marathon on September 6, 2009. In addition to coaching MCC, Coach John coordinates the "Walk-to-Run" new runner program of Arlington Cooperation Foundation (ACF) each winter/spring, is the First Vice President of ACF, the 501(c)(3) umbrella for MCC, and serves as race director for the "Revenge of the Penguins" 10 and 20 mile training races every September..

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Kevin Dopart

Higgledy, Piggledy Kevin P. Dopart’s run Twenty-three marathons -Oh, what a man. Finished them all a bit Hypoglycemic’ly (Running on empty’s not Part of our plan.) Alvin Gunkel

Alvin was a recreational runner prior to joining the program in 2007. Since then he has completed eight marathons and two 50k trail ultras. Alvin has integrated running into his lifestyle, becoming more health and fitness oriented. Alvin is a certified Road Runners Club of America (RRCA) Running Coach, a Big Brother, and serves on the board of the Marathon Charity Cooperation.. Kirk Campbell Kirk has run with MCC since 2004 and founded Iqraa in 2008. He has completed 6 marathons and one ultramarathon, and has coordinated the Asha and Iqraa running programs. Kirk likes that the MCC program helps runners combine striving toward personal goals with helping others, especially in the field of education.

YOUR COMMITMENT The marathon training program spans 24 weeks and requires a personal commitment of about seven hours every week from each runner. In order to ensure that you are able to make the most of the training program, at the outset we require that each participant be able to run either half an hour or two miles at any speed, continuously.

We also ask that each marathon runner raise a minimum of $1250 for Asha for Education, and that each half marathon runner raise at least $750. Funds donated to Asha are tax deductible in the US. Asha is a zero overhead organization and all the funds raised, except training-specific expenses, will go towards educational projects in India. We will support runners through the fundraising process. For starters, this manual contains several ideas for raising funds, samples for a letter campaign and other useful information pertaining to fundraising. We have also set up a website at www.runforashadc.org, to serve as a one-stop source of information about the Asha-DC marathon program, Marathon Charity Cooperation and the Marine Corps Marathon 2011. It can also help you reach your fundraising goals by allowing your supporters to make online donations and follow your training progress.


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KEY DATES AND CONTACTS

Date

Event

May 7, 2011 (Saturday)

Start of Training.

July 16, 2011 (Saturday)

Recommitment date

October 15, 2011 (Saturday)

Baltimore Marathon and Half Marathon

October 30, 2011 (Sunday)

Marine Corps Marathon

Marathon Program Coordinators

Vijay Kadakkal

[email protected]

Mona Sehgal

[email protected]

Coaches

Nicholas Panebianco

[email protected]

Website Maintenance

Vijay Kadakkal

[email protected]

Website: http://www.runforashadc.org Mailing address Asha for Education Washington DC Chapter P.O. Box 19213 Washington, DC 20036 Team Asha Email: [email protected] Asha-DC Email: [email protected]

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CHAPTER 2 CONNECT WITH THE CAUSE

ABOUT ASHA FOR EDUCATION Asha for Education is a 501 (c) 3 non-profit organization run entirely by volunteers, with a mission to catalyze socio-economic change in India through education of underprivileged children.. We are a secular organization dedicated to change in India by focusing on basic education in the belief that education is a critical requisite for socio-economic change. In keeping with this focus, our volunteers are involved with and support projects that are secular and have an education-related component to them. Our goal is for all children to have the ability to attend a school, learn to read and write, and become responsible citizens capable of pursuing their dreams. We also fund projects related to adult education and vocational training.

The first chapter of Asha for Education was founded at the University of California in Berkeley in the summer of 1991. Today, there are 60 chapters around the world, including in the US, Europe, India and even tiny Singapore! Asha operates as a network of regionally based chapters. Each chapter operates with a great degree of freedom. However, there is close communication and cooperation between chapters as evidenced in several of our joint fundraising and project activities. An overarching leadership at the country level provides broad strategic and administrative consistency.

The Washington DC Chapter of Asha for Education consists mostly of young professionals and students from the Metro DC area. The chapter has been successful in attracting members particularly of the South-Asian community, but over the years has developed a broader audience.

All donations to Asha for Education in the US are 100% tax-exempt (EIN # 77-0459884). Since we have zero overhead costs, all funds that we raise are sent directly to projects in India. Even the costs for monitoring and evaluating projects through site visits are borne by volunteers.

STRUCTURE OF THE ASHA-DC CHAPTER Asha-DC has a core working group of about 20 volunteers. The core group broadly consists of three teams – Fundraising/Publicity, Projects and Administration.

Although responsibilities are divided between the teams, the structure is loose and several members serve on multiple teams. On alternate Sundays, the volunteers get together for a General Body Meeting to discuss all activities. Help is sought where needed. Such a process ensures synergy and cooperation between various efforts. We encourage new volunteers to attend this meeting, which is usually held at the George Washington University campus in Washington, DC. To stay informed about upcoming meetings, please sign up on our listserv by sending a blank email to [email protected].

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Core Group

Responsibilities •

Fundraising/Publicity •

• •

•

Projects

•

•

• •

Administration

• • •

Identify opportunities for fundraising and organize fundraising events. Identify and approach potential sponsors, including companies and people in the community. Publish Asha newsletter. Maintain relations with our donors and keep them up-to- date on the progress of projects - with the help of the projects group. Monitor the projects that are being implemented. Initiate site visits to evaluate new proposals requesting funding or to check on the progress of projects already being funded. Monitor currently funded projects through regular interaction with project managers in India on the phone or through email. Maintain information related to projects for publicity a nd fundraising efforts. Coordinate with volunteers in India for projects-related activities. Keep track of the finances of the organization and individual events. Arrange for meetings and discussion sessions. Mentor new volunteers. Perform IT related tasks like maintaining the website and an internal database.

FUND RAISING In addition to the Marathon Program, Asha-DC also raises money through other channels. For instance, last year, we organized a concert featuring Padmashri U Shrinivas as part of the Notes of Hope concert series. The series included concerts across the US and was held in cooperation with other Asha chapters. Asha operates a booth at the Heritage India Festival (a trade and exhibition show that takes place several times a year at various locations in the DC area) where volunteers raise money from t-shirt painting, mehndi (henna painting) etc. Funds are also raised through targeted drives like the Support a Child program where donors pledge to support at least one child’s education for an entire year. The fundraising and publicity teams work in tandem to organize these and other efforts.

PROJECT SELECTION AND MONITORING Every year, diverse projects from different parts of India are chosen for funding by Asha-DC. Any organization in India can apply for funding by submitting a proposal. We strive to make the information needed to submit proposals easily accessible on our website. Organizations needing funding also learn of us through nongovernment organizations (NGOs) working in India, other Asha chapters, and in some cases, from individuals who are personally involved in the project.

A very important component of Asha's work is the project selection and monitoring process. The goal of this process is two-fold. The first is to select the "best" projects. There are some essential criteria that these projects 12

1BCONNECT WITH THE CAUSE | Asha for Education

and the groups running them have to satisfy. The project should be related to education, the group proposing the project should be apolitical and there should be no religious bias in the curriculum or in the selection of students. We like to select projects that reach out to the most underprivileged classes, so we try to look for groups working with tribals, dalits and other underrepresented categories of people. We also prefer to work with smaller NGOs in a start-up phase that do not have access to the large funding sources that established groups have. We are always willing to fund innovative experiments in education with the goal of creating successful models that can be replicated elsewhere.

The second goal of the project selection process is to educate ourselves about issues relating to education in India. It is through working with our projects, for instance, that we learn that teachers’ salaries in rural Orissa are usually only Rs.400 (roughly US$10) a month but that teaching is still considered lucrative because of the depressed economy of the region.

We feel that it is essential to constantly be in touch with our projects, in order to monitor their progress but also to offer support and stay informed of issues. Mostly this is done by phone and email, but we also encourage volunteers to visit projects if they are in India. Asha-DC considers itself a project partner as opposed to a "funding agency".

Asha-DC has funded projects in several parts of India.

Currently, Asha-DC has several active projects in Uttar Pradesh, Uttaranchal, West Bengal, Karnataka, Andhra Pradesh, Tamil Nadu and Gujarat.

Asha for Education | 1BCONNECT WITH THE CAUSE

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ASHA-DC PROJECTS In 2011 Asha-DC is supporting several projects all over India. Three of these projects are presented here. You can get more details on these projects and a complete list of projects Asha-DC is supporting by visiting http://www.ashanet.org/dc/.

BAIKUNTHAPUR TARUN SANGHA, WEST BENGAL

BTS is a promising & Entrepreneuring NonGovernmental, Non-Political, Non-Religious & notfor-profit organization. Its primary concern is to let the poor get back in to the main stream of our society and rehabilitate them properly through integrated development.

Enrolling every child from each of the six island villages into Scholl, eliminating the number of dropouts by providing an alternative to poor staffing at the government schools and saving children from being trapped as labor in the trades of prawn collection, forest produce collection and agriculture.

SANCTUARY SCHOOLS, CHITOOR DISTRICT, ANDHRA PRADESH Promoting non-formal education for tribal children. Asha works with a local organization which focuses on forest conservation, appropriate education of children and a dults, livelihood and basic health of communities. These four areas of work must go together if there can be any fundamental change in the lives of the people and state of the environment. This is essential to support the tribal people where they live instead of them migrating to slums in the cities.

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1BCONNECT WITH THE CAUSE | Asha for Education

CHAPTER 3 FUNDRAISING The primary method of fundraising is to reach out to friends, family, acquaintances, colleagues and anyone else via an effective letter-writing campaign. Spread the word around to everyone you know that you are running a marathon to raise funds for a worthy cause. You do not want to hear a friend/relative/acquaintance/colleague say to you after the marathon, “Why didn’t you tell me it was a fundraiser for Asha?”

PREPARE A FUNDRAISING LOG Make a list of all the people you can reach out to. Obtain their contact number, mailing address and email address. The log helps you maintain a list of all the people you reached out to, tracks their response, and also

facilitates follow-up. As people respond to your appeal, you can easily update the log with the received amounts.

Begin by making a high level checklist of all the people you want to contact. Don’t limit yourself to people around you. Some broad categories to consider would be:

• • • • • • • •

Close friends Family Colleagues – fellow workers from y our department and the whole company Workout partners – people you meet at the gym Acquaintances Businesses/Professionals you seek services from: doctors, dentists, realtors, financial advisors etc. Professors Alumni from your school

WRITE AN EFFECTIVE LETTER •

•

• • • • • • • •

•

• •

Haven’t written a letter lately? Now’s the time to give it a shot! You can find sample letters at the end of this section. The letter is a mechanism for you to share your motivation and bring your potential donor closer to the cause you’re supporting. Use the following guidelines to prepare y our letter: Share your personal motivation – how big a deal is it for you? Connect your potential donor to the cause. This should be a core part of your letter. Make it as personal as possible Explain how the funds are put to use Limit the letter to one page Prepare a one-page sponsor form. Find a sample at the end of this section. Ask to donate generously Remind them of the deadlines for submitting funds. Make your own deadline i.e., 2 -3 weeks from the time you start mailing your letters. Emphasize that the deadline is not a hard deadline – since that could limit people from sending in contributions. Ask everyone to forward your letter to other people they know – Attach an extra sponsor form or two for them to pass along Don’t forget to express your gratitude for their support. Include a self-addressed envelope. It is important that y our donors make the checks to “Asha for Education” and send the checks directly to you to avoid any chance of misplacement. Asha for Education | 2BFUNDRAISING

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• •

Emphasize that their contribution is tax-deductible Ask to leverage any corporate matching gift program!

GET ONLINE Asha makes it very convenient for your donors to donate online, using your Team Asha profile webpage. • • • • •

•

You can send your fundraising request by email. In crafting your email message you can follow the same guidelines as for a letter. Make it personal, share your motivation and connect the donor to the cause. Provide a link to your Team Asha profile web page. Your donor can follow the link from your profile web page to make a donation (sponsoring your run) using any major credit card. You receive an automatic notification of the donation, so you can also promptly thank the donor.

FUND RAISING IDEAS Motivate your friends to raise funds for you

Challenge your friends to raise a specific amount for you - say $100. This has proven to be very effective in the past.

Follow up midway through the training program

If you haven’t heard from your prospective donors in 2-3 weeks time, send an updated letter indicating your progress in the training process and simultaneously reminding them of their sponsorship. A picture postcard with you in training gear will drive the message home even more effectively.

COLLECTING AND ORGANIZING FUNDS Stay in constant sight of your mailbox! As you receive responses from your letter writing campaign, update your fundraising log with the received amount. Allocate yourself a specific day of the week to organize your collections. Use the following tips to effectively organize your collections.

Arrange for a collection box where you’ll dump your mail as it arrives.

On the specified day of the week, categorize the incoming mail into 3 forms: Check contributions, cash contributions and credit card contributions.

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2BFUNDRAISING | Asha for Education

On the back of each check, write your name in print. Complete the credit card/cash collection form with the exact details of the credit card. Pay close attention to writing down the credit card number, name and the expiration date. Collect all of the matching gift forms. Update the fundraising log.

SUBMITTING FUNDS TO ASHA FOR EDUCATION Once you have organized your incoming donations using the tips on the previous page, life becomes real easy. Your funds package should include the following: Cover sheet with your name in full All checks with your name printed in the memo section, as “Your Name/Asha Marathon” Completed Credit Card/Cash collection form. Use the sample form. Money order/check for the amount totaling all the cash contributions you ha ve received. Hand over this package to one of the designated coordinators.

WHAT TO DO IF YOU AREN’T MEET ING YOUR GOAL? Revisit your fundraising log. Call, email, and send reminders. Share your training experience; emphasize what a difference their help will make. Approach your close friends for support/guidance. Get some tips from other Team Asha runners. Explore other ideas for raising funds. Refer to the ‘More ideas for fundraising’ section for innovative ideas to raise funds. You may also contact your mentor for help or guidance. Do not wait until the end. Act Soon! Things to remember while fundraising Do not limit yourself in reaching out to people. Do not take it personally if people don’t respond to y our request. Work hard to get over the psychological barrier of asking people to donate – remember that you are asking for underprivileged children. Believe in the Cause! Your passion towards the cause will motivate people to support y ou. Do not hesitate to remind people regularly. Use all available modes of communication – letter, phone, and e-mail.

MORE IDEAS FOR FUNDRAISING Asha for Education | 2BFUNDRAISING

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Here’s a list of innovative ideas for fundraising!!!

Donuts/Bagels Get a box of Bagels / Donuts and sell it at work for $1 a piece. Make sure you estimate the demand before hand and communicate with your team about your plan.

Bake Sale Confident of your baking skills? Bake a batch of brownies/cookies on a Friday and sell them for a nominal fare in your office break room

Pack Lunches for colleagues An easy and repeatable way to raise funds. Prepare a menu and sell boxed lunches for your colleagues at work for a set sum [at an average cost of $5]. Poll your colleagues for a specific dish and prepare it for a premium price.

Candy/Health Bar Sale Another sustainable way to raise money, buy a box of candy/health bars [granola/fruit] and leave it in the break room [coffee place] area. Health bars seem to be a popular choice in health-conscious DC area!

Espresso Bar If you’re colleagues are caffeine-crazy, you may want to setup a self-help espresso bar with supplies and place a box in the coffee area so people can make their espresso drinks and contribute!

Charity Dinner at Home Cook gourmet food for your friends & invite them home for a party! Have your friends who are culinary masters themselves help you out! Try something wild – a whole new cuisine!

Encourage friends to join in your weekday runs Select a nice park with running trails and a scheduled time to run your weekday practice runs. Encourage your friends to join you in your regular weekday runs. This will help you enjoy your practice runs with friends and get your friends to feel more connected with the cause. They will donate generously when check-writing time arrives.

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An Alumni get together at a local park Make a list of all the alumni in your area and arrange for an afternoon outing.

Arrange a Getaway Summer is the best time to arrange for an outdoor getaway. Pick a national park within driving distance and charge a fee for taking care of logistics. Your local AAA branch office can help in providing all information related to close by getaways. You can find additional information about national parks a t http://www.nps.gov

Community Events Participate in community events around the a rea and set up drink stalls to raise funds! Pass along sponsor forms to people that visit your stall.

Garage Sale Organize a garage sale by collecting goods for donations from your friends/neighbors. You may also want to auction off a unique item on an eBay charity auction.

Marathon Shirt Signing Charge $1 for people to sign your marathon shirt. Carry this shirt to local events to publicize and solicit funds!

Bowling Night Arrange for a bowling night at a nearby bowling alley. Work with the owner on donating a percentage of r eceipts towards your cause. Simultaneously, charge a flat entrance fee to all your friends!

Happy Hours Similar concept to bowling night – you can work a deal with a local bar, to donate the cover charge or a portion of the drinks consumed by your friends

Movie Night for Charity!

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Organize a movie night out with your friends! Charge an additional $1 per ticket! Even better, talk them into watching a DVD at home!

Picture Postcard A few weeks into the program, get a picture taken during training and order a set of picture post ca rds. Mail out the postcards to your contacts giving them an update as well as reminding them of their pledges!

Sale @ a local store! Arrange with a local store to donate a percentage of a specific day/evening’s sale proceeds towards your cause. Publicize the event among your friends!

Have an artist friend? Have your friend donate some original a rt to support your fundraising. Invest in framing t he art and organize a mini-auction to raise funds.

Corporate Donations Appeal directly to the community relations department of la rge companies to support your cause.

Carry Sponsor forms all the time Remember to carry sponsor forms all the time. It does not hurt to ask!

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Appendix A: Fundraising Letter 1 May 15, 2011 Dear <>, I have decided to run a marathon this year. Wondering how this couch potato grew legs? Read on. A few days ago, I picked up a flier from the gym at my company and on an impulse decided to attend an information session about Asha for Education’s marathon program. The flyer didn’t say much, so as I sauntered in, I was curious about Asha and this marathon program of theirs. I knew that Asha is an organization dedicated to socio-economic change in India with a focus on basic education. They believe that education is a critical requisite for socio-economic change. But nothing had prepared me for the following statistic - 52% of the people in the world's second most populous nation are illiterate. That was only one of the many alarming statistics that I learned about. It was enough to shake me out of my mid-afternoon reverie and galvanized me into thought, and later, into action. Would you believe that female literacy rates in India are much lower than those in sub-Saharan Africa? I didn’t want to, but it’s true. Or that one-third of all children aged 6-14 years (about 23 million boys and 36 million girls) is out of school? I listened to the story of Reena, who is six years old and not too keen on going to school in the morning. According to the Public Report on Basic Education, written by investigators who visited her school in Salempur, Uttar Pradesh, the little children of classes 1 and 2 were huddled together like a “bhed-bakri ka jhund” (a herd of sheep and goats). The other children crowded the three small, dark, and dirty rooms that make up the rest of the school building. Except for the headmaster, none of the teachers was teaching when the investigators arrived. This flagrantly dismal school is not an aberration. And it is only one of several complex forces that are responsible for the dysfunctional education system in place today. Through Asha, I saw a way I could help. As someone who has had the privilege of receiving a fine education, I decided it was time to do my tiny bit to ensure that these children have a chance; a hope to get what is rightfully theirs – the right to dream big dreams and to realize them. On October 30, I will run the Marine Corps Marathon on behalf of Asha. Yes, that's right, 26.2 miles - which I hope to do in 5 hours. It is no mean task I’ ve set out to achieve and I am going to train hard for it. I hope you will support me in my endeavor. Today, Asha has more than 1000 active volunteers across 60 different chapters worldwide. Since its inception, Asha has supported 600 different projects in many states of India. In terms of project funding, $6 million was disbursed to these projects. In 2004 alone, Asha chapters disbursed almost $1.5 million to about 60 different projects all over India. I have committed to raising at least $1250 and I will be truly happy if I could raise more. I have decided to personally contribute <<$xxx>>. Since Asha has no overhead costs, all the funds I raise will go directly to projects in India. I feel honored to be a part of this wonderful and dedicated team. I ask you to join me in supporting this cause. Whatever you can give will help. Please complete the enclosed form and mail it back to me by <>. (Of course, your contribution is tax-deductible.) Thanks in advance for your support. I look forward to that moment when I cross the finish line. It will be a great moment for me, one that will signify the triumph of human spirit, physical ability and mental endurance - it will be a celebration of life! Sincerely,


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Appendix B: Fundraising Letter 2 Hello there!

“26.2 miles across the sea….” Does that ring a bell? …Yes! I am running a marathon organized by Asha…. On October 30, 2011, I will be running 26.2 miles in the Marine Corps Marathon to raise funds for Asha. Asha, which means HOPE in Hindi, is really a hope for the poor children of India. It is a non-profit organization dedicated to raising funds for the education of children below the poverty line. I will be a part of the Asha MARATHON Training - a five month, endurance building and fundraising program that readies participants for a successful marathon with coaching, a training schedule, workout guidance, and lots of encouragement. For this marathon, my goal is to raise a buck a mile for the entire 26.2 miles. I know what you are thinking. “How can I help?” It‘s easy: send money. I will do the work; I just need your support. I am seeking sponsorships from everyone I know, and even a few whom I don’t. Anything you can give will be greatly appreciated, and will be combined with funds raised by other volunteers and contribute to the Asha education funding. Please fill out the enclosed sponsorship form and give generously. I am hoping to reach my fundraising goal by September 1, 2011, so please respond soon. Keep in mind, however, that you can send your contribution any time, right up to October 30. You can even donate more than once to atone for any moral or legal transgressions you may commit between your first contribution a nd October 30. Photocopy your sponsorship form, just in case. In closing, I want to thank you for anything you can do to help this truly worthy cause. Brace yourself for the obligatory fund raising cliché (but remember that it’s true): your contribution can and will make a difference. Your partner in this worthy cause….

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Appendix C: Donation Form

Support Asha for Education Yes, I would like to contribute to Asha and support you in your fund raising effort. (Please complete this form and return to me in the enclosed envelope with y our contribution to Asha, by August 1, 2011.) Name: ______________________________________________________ Address: ___________________________________________________ City: ___________________ State _____ Zip _____________ Please select from the following options: $26.20

One dollar for every marathon mile

$52.40

I’m thankful for my education

$104.80

I’ve got a large heart

$1000 $_______

I really believe in this cause Be creative

If you prefer to support using y our credit card, please provide the following details: Credit Card Details: Credit Card Type: MasterCard/Visa Credit Card Number: __________________ Expires: _____ Name: ______________________________________________________ Your contribution is 100% tax deductible. If your company matches your contribution, that would be great! Please enclose a completed matching gift form and send to: Asha for Education Washington DC Chapter P.O. Box 19213 Washington, DC 20036

You can make a difference!


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Appendix D: Reminder Letter

Dear friends, << Insert your training picture here>>

It’s true that hard work and perseverance pays off.

I can vouch for that. It has been two months of coaching, workout training, and endurance building, I can now run 12 miles. 26.2 miles is the goal. No big deal. A positive attitude is all that counts, not to mention all the hard work, and most importantly, your support and encouragement.

For all of you, dear family and friends who believe in me, I thank you from the bottom of my heart for the help and support you have shown me in the past couple of months.

Thank you for all your generous contributions. You have a warm and generous heart. But I am still $1250 short. I don’t mean to irritate any of you, but this is a reminder letter for those of you who are late in responding to my earlier request.

Please - your contribution does matter. It will definitely make a difference. Send in your generous donations as early as possible.

Thank you again, for your patience, and for your help.

Note: Include a sponsor form each time you r emind someone.

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Appendix E: Thank You Letter

Dear ,

Thank you so much for all the help and support you have given me in this endeavor that I am pursuing. I could not do it without your support.

Your generous contribution will help many people less fortunate than you and I.

Your partner in this worthy cause…


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CHAPTER 4 TRAINING

Welcome to the Marathon Charity Cooperation Training Program. The 2011 partnership consists of the following charities:

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.

Center for Alexandria's Children Teens Run DC High Cloud AIMS India Asha for Education Iqraa Hope for Tomorrow Association for India's Development The Clermont Foundation 5th Pillar Stop the Silence: Stop Child Sexual Abuse Faith Alliance Against Slavery & Trafficking Burma Humanitarian Mission Preemies Today

We are partnering together to bring you this manual. We feel that the articles and chapters presented here give you a solid knowledge base for fo r a beginning runner. This program starts with the long run schedule and the detailed training schedule for the marathon and the half marathon. There are articles about training, nutrition, equipment, injury prevention and race preparedness. Please use this manual to actually jot down your mileages and speeds. Also, we hope that you will add to this manual the seminar handouts and the training tips you will receive in weekly emails and updates.

Good Luck and Happy Running,

MCC Coaches.

You can visit MCC on the web at http://www.mc-coop.org/

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3BTRAINING | Asha for Education

Running Schedules

Weekly Saturday Long Runs

Locations: Weekly rotation between various locations within the DC Metro Area including: Rock Creek Trail at Pierce Mill (Washington, DC) C&O Canal Towpath at Carderock (Potomac, MD) Mount Vernon Trail at Belle Haven Marina (Alexandria, VA) Capital Crescent Trail at Connecticut Avenue (Chevy Chase, MD) Starting Time: 8AM in May and October; 7AM in June thru September

The entire Saturday Run schedule will be published on the MCC website at

http://www.mc-coop.org/runs.php

Weekly Thursday Speed/Strength Training Runs - Maryland

Location: Silver Spring, MD just inside the Beltway at Georgia Avenue Starting Time: 6:30PM

Weekly Wednesday Speed/Strength Training Runs - Virginia

Location: Pacer’s Running Store, Clarendon, VA Starting Time: 7:00PM

Asha for Education | 3BTRAINING

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Runner’s Manual

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3BTRAINING | Asha for Education

CHAPTER 5

MARATHON TRAINING FOR BEGINNERS

This is your first marathon, and your goal is to finish. This program assumes that you've been running at least 12-15 miles a week for several months Congratulations! Committing to run the marathon is a big step, and one that will take you on a journey unlike any you've experienced before. But have no fear. There are a lot of miles between that first step and crossing the finish line, and the editors of Runner's World are with you every step of the way. This training schedule has been designed specifically for you, the beginning marathoner. It's easy to see how many miles you need to run and how hard you will run them day by day. There's no guesswork. Just follow the program and you'll arrive at the starting line well prepared on marathon morning. Remember: This is your first marathon, so your goal should be to finish--that's accomplishment enough. This schedule assumes that you've been running at least 12-15 miles a week for several weeks.

Week - 1 = 15 MILES Mon. Tues. 3-EZ 4-EZ Week - 2 = 16 MILES Mon. Tues. 3-EZ 4-EZ Week - 3 = 18 MILES Mon. Tues. 3-EZ 5-EZ Week - 4 = 15 MILES Mon. Tues. 3-EZ 3-EZ Week - 5 = 22 MILES Mon. Tues. 3-EZ 5-EZ Week - 6 = 24 MILES Mon. Tues. 3-EZ 5-EZ Week - 7 = 26 MILES Mon. Tues.

Weds. R/XT

Thur. 4-EZ

Fri. R

Sat. 4-EZ

Sun. R/XT

Weds. R/XT

Thur. 4-EZ

Fri. R

Sat. 5EZ

Sun. R/XT

Weds. R/XT

Thur. 4-EZ

Fri. R

Sat. 6-EZ

Sun. R/XT

Weds. R/XT

Thur. 3-EZ

Fri. 3-EZ

Sat. 3-EZ

Sun. R/XT

Weds. 3-EZ

Thur. 4-EZ

Fri. R

Sat. 7-EZ

Sun. R/XT

Weds. 2-EZ

Thur. 6-EZ

Fri. R

Sat. 8-EZ

Sun. R/XT

Weds.

Thur.

Fri.

Sat.

Sun.

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3-EZ 6-EZ R/XT 4-EZ Week - 8 = 20 MILES Mon. Tues. Weds. Thur. R 4-EZ 4-EZ R/XT Week - 9 = 27 MILES Mon. Tues. Weds. Thur. R/XT 4-EZ 7-EZ R Week - 10 = 24 MILES Mon. Tues. Weds. Thur. R/XT R/XT 7-EZ 3-EZ Week - 11 = 26 MILES Mon. Tues. Weds. Thur. R R/XT 7-EZ R/XT Week - 12 = 11 MILES (Plus Race) Mon. Tues. Weds. Thur. R R/XT 3-EZ 8-EZ Week - 13 = 32 MILES Mon. Tues. Weds. Thur. R 5-EZ 3-EZ R/XT Week - 14 = 28 MILES Mon. Tues. Weds. Thur. 3-EZ 8-EZ R 4-EZ Week - 15 = 24 MILES Mon. Tues. Weds. Thur. 3-EZ 5-EZ R 4-EZ Week - 16 = 13 MILES (39 WITH MARATHON) Mon. Tues. Weds. Thur. 3-EZ 3-EZ R 5-EZ

3-EZ

R

10-LSD

Fri. 4-EZ

Sat. R

Sun. 8-LSD

Fri. 4-EZ

Sat. R

Sun. 12-LSD

Fri. 4-EZ

Sat. R

Sun. 10-LSD

Fri. 3-EZ

Sat. R

Sun. 16-LSD

Fri. R

Sat. R

Sun. RACE*

Fri. 4-EZ

Sat. R

Sun. 20-LSD

Fri. R

Sat. 13-LSD

Sun. R

Fri. 3-EZ

Sat. 9-LSD

Sun. R

Fri. 2-EZ

Sat. R

Sun. 26.2-RACE

GLOSSARY OF TRAINING TERMS AND SYMBOLS • • •

•

•

R: Rest day. Do no running or other strenuous physical activity. EZ: An easy or recovery run done at a comfortable pace. XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running. LSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower. *RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Choose a race which will work on your footspeed and turnover--most likely a 5K or 10K.

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Marathon Training For Beginners | Asha for Education

CHAPTER 6 SHOES & GEAR :SHOE BASICS

The Best Shoe For YOU! LET RUNNER'S WORLD HELP YOU FIND THE RIGHT SHOE FOR YOUR RUNNING NEEDS. To use the Runner's World ShoeFinder effectively and find the best shoes for you, you must first know your Shoe Type. The short article below will help you make the right choice. Also, at the end of the article, we explain Pronation--a biomechanics term that often confuses runners. CUSHIONED SHOES You should wear cushioned shoes if you are a runner who needs maximum midsole cushioning and minimum medial (arch-side) support. These shoes are best suited for biomechanically efficient runners (you don't overpronate), and midfoot or forefoot strikers. Runners who do best in cushioned shoes often have moderate to high arches. MOTION CONTROL SHOES You should wear motion-control shoes if you are a runner who overpronates moderately to severely. Motion-control shoes will give you maximum rearfoot control and extra support on the medial (arch) side of the foot. Motion-control shoes are also best suited for big or heavy runners who need plenty of support and durability. These runners often have low arches (flat feet). PERFORMANCE TRAINING SHOES You should wear performance-training shoes if you are a runner who wants a light, well-balanced shoe suitable for racing, speedwork, or daily training. These shoes are best-suited for fast, efficient runners who want to train in them. Moderate overpronators can also train and race in some of these shoes. RACING SHOES You should wear racing shoes if you have a biomechanically efficient stride, don't have any current injuries, and want an exceptionally fast, lightweight shoe for races. Many runners use performance training shoes or their regular training shoes for races.

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STABILITY SHOES You should wear stability shoes if you are a runner who needs medial (arch-side) support and good midsole cushioning. These shoes are best suited for runners who are mild to moderate overpronators, and/or need added support and durability. TRAIL SHOES You should wear trail shoes if you are a runner who frequently runs off-road, and are looking for rugged shoes with great outsole traction and some weather- and water-resistant qualities. Many trail shoes are built low-to-the-ground for added stability on rough trails. PRONATION EXPLAINED When you run or walk, you land on the outside edge of your foot and roll inward. This entirely normal inward rolling is called pronation. For most runners, the pronation stops at a healthy point. However, some runners roll inward too much. This excessive inward rolling is called overpronation. Runners who overpronate should wear motion-control shoes, which contain special foams and devices that are designed to limit overpronation. How can you tell if you overpronate? Here's the easiest way. Take off your shoes, whether your normal work-a-day shoes or your running shoes, and put them on a table with the heels facing out toward you. Now study the heels. If they are fairly straight and tall, you do not have an overpronation problem. If the heels tilt inward (toward the arches), on the other hand, you are probably an overpronator, and should try motion-control shoes. Many (but not all) overpronators are bigger, heavier runners with flat feet.

Copyright © 2006 Rodale Inc. All rights reserved.

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4BShoes & Gear :Shoe Basics | Asha for Education

CHAPTER 7 SHOES & GEAR :APPAREL & SOCKS

PROPER ATTIRE I thought running shoes were the only equipment needed for running, but my more experienced running friends tell me I should invest in "technical apparel." What exactly is this stuff, and do I really need it? By Warren Greene Technical apparel may seem extravagant, but as your friends have already found, once you go technical, you don't go back. Technical apparel is made from fabrics that offer performance features and benefits that your old cotton T-shirt doesn't. Technical apparel that's worn next to your skin--whether it's a top, sports bra, tights, or underwear--is designed to pull, or wick, moisture (that is, sweat) away from your body. Clothing made of cotton, by contrast, holds sweat, which can actually make you cold and miserable, even on a warm day. Technical clothing also dries quickly, a boon no matter the temperature. For beginning runners on a run/walk program, gear made of high-tech fabrics can be particularly useful as it moves sweat off you during run portions so that you're warm during the walk sections. Technical clothing is comfortable for another reason: Many items are made of lightweight, stretchy fabrics, making them less bulky. On cold days, instead of piling on hefty layers, a layer or two of thin (but insulating) pieces of technical wear will keep you toasty without looking like the Michelin Man. Another advantage of technical running clothing is that it's designed for athletes. Just about every runner I know has a story about the "wow" they felt the first time they ran in a technical top. Often they don't realize how uncomfortable their other clothes are until they make the switch. This is especially true for women who try technical sports bras, which are made with flat seams to reduce chafing. This kind of attention to detail increases the cost, but because most technical garments are well-made, they last a long time and you'll get your money's worth from them. This is a great time of year to buy winter technical apparel on sale, as specialty-running retailers are making room for spring and summer clothing. A long-sleeve technical top is a great piece to start with. Get one and give it your own wear-test. Chances are your old running wardrobe won't see much action anymore.


Asha for Education | 5BSHOES & GEAR :APPAREL & SOCKS

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CHAPTER 8 RUNNING INJURIES - 1

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6BRunning Injuries - 1 | Asha for Education

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37

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CHAPTER 9 RUNNING INJURIES - 2

PREVENTION OF RUNNING INJURIES Running injuries are very specific due to the repetitive nature of the sport. Injuries are caused either by the bodies own intrinsic factors or by external extrinsic factors. The body works on a closed chain system when running i.e. when the foot is in contact with the ground the forces and mechanics transmit along the leg to the spine. This is repeated every step and means if anywhere along this chain is out of line then potential injuries can happen.

INTRINSIC FACTORS Intrinsic factors relate to the body itself. They are factors from inside the body rather than outside injury risk factors. Everybody has there own individual mechanics some better than others. Some break down more than others. Everyone has there own unique threshold of injury.

WHAT CAN GO WRONG? If anywhere along the chain is stiff and tight or just bio mechanically incorrect then injuries can occur. The most common problem is feet that collapse and over pronate causing the leg to turn in and pressure on the shin, knee hip and spine. If you over pronate then you need stable trainers or running shoes to support the foot. In extreme cases where the runner is injury prone orthotics may be prescribed. Most specialist running shops will be able to look at your feet and tell you what foot type you are. Squinting patella and hips and knees that turn in are also common problems especially in women, again this means the areas become loaded from running quicker and ca n develop problems. Tight hip flexors are a very common problem with runners as the hip flexors are repeatedly contracted and shortened. I would advise all runners to include a simple hip flexor stretch in there warm up

HIP FLEXOR STRETCH On one knee, other foot rested in front, tighten the stomach muscles and lean forwards. If this is painful on the knee then try standing , pull one heel to the bum and pull knee backwards, keeping the spine still. Hold both stretches for 30 secs. Tightness in the calf muscles can lead to over pronation due to lack of range and then shin pain. It is important to stretch the 3 layers of calf muscles.

CALF STRETCH Standing on a step initially let the heels drop and stretch the large superficial muscles. Th en bend the knees, finally put the toes on the step so the toes are lifted up at the end to stretch the deep calf muscles that run under the foot. 42


Tightness in the spine is a very common cause of all the running injuries I treat. It is good to do some basic spinal mobility exercises to try and get the spinal joints moving before running. These can include pulling the knees to the chest, then lying on your front pushing up on the arms, and then you can rotate the spine lying on your back with the knees bent.

EXTRINSIC FACTORS RUNNING SHOES Have they worn out? Are they the correct type? Are you wearing racing shoes for slow mileage? All these factors need addressing. To tell is a shoe has worn initially look at its sloe, if this is worn out then you definitely need a new pair as the upper body wears first! Do they twist to easily another sign they may be worn. Do you pronate and have you stable trainers? If you have rigid foot then you need a pair with good cushioning. Train in a training pair and save racing shoes for racing and speed work as they don’t have as much support.

TRAINING Keep a training diary so you can look back and see what may have changed. Have you suddenly done more miles, have you speeded up to quickly, have you changed surfaces?

It’s important to change your training gradually so the body can become used to increased loads.

WARM UP Is the body ready for running? Is the blood flowing, are the muscles loose and free? If not you may pull things. A gentle jog then some general stretches including the ones above will be a good warm up. If you are doing speed work then this needs to be longer. A good way is to do a social mile at the running club, a good time to chat and catch up and ensures everyone is warmed up!

CORE STRENGTH If the central part of the body is not strong then you will be more susceptible to injuries especially when you become tired at the end of a run.

Make sure you do some abdominal exercises and glut strengthening. Try and get your club to organise a circuit session, include all the basic exercises like squats lunges and calf raises. There isn’t time to look at individual core exercises here but a good one to start with is bridging. Lie on your back and bend the knees. Lift the pelvis of the bed keeping the hips in a straight line. Hold this for 10 secs. To test your core, try straightening one leg and see if the pelvis sags! Asha for Education | 7BRunning Injuries - 2

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NUTRITION The old adage that you are what you eat is still true. You wouldn’t put diesel in a petrol car! Eat a balanced diet with lots of fresh fruit and vegetables and plenty of carbs following training and protein to repair muscle. It is also vitally important to stay hydrated before and after training. Try an electrolyte drink after to replace lost salts. (C)opyright Sports Injury Clinic 2007. All rights reserved.

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CHAPTER 10 STAY LOOSE: STRETCHES FOR RUNNERS

INCORPORATE THE COOL RUNNING STRETCHING ROUTINE INTO YOUR WORKOUTS TO REDUCE MUSCLE SORENESS AND PREVENT INJURY. - BY JOSH CLARK

There's an endless number of runners who seem perfectly able to squeeze in many hours of running every week but who just don't seem to have the time to stretch for five fi ve or ten minutes before and af ter. Find the time. Sure, it's not as fun as hitting the road, and the benefits may not be as immediately obvious. But a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured. Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You'll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance. That said, you should be careful about how you stretch. If not done properly, stretching can actually cause injury rather than prevent it. Rule number one in stretching: do not bounce. It's a common mistake, but bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 4 0 seconds. Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain. Build stretching into your regular schedule both before and after your daily run -- it's best to do your pre-run stretching after a gentle warmup run of five or ten minutes, since "warm" muscles stretch more easily. For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of wall pushup, pushup , the hamstring stretch, stretch , the heel-to-buttock stretch, stretch , and the groin stretch.. stretch

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Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves. 2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs. 3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

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4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.


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7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch

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Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.


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TRAINING :RACE TRAINING CHAPTER 11 RACE READINESS

TUNE UP FOR YOUR NEXT BIG EVENT WITH A SHORTER ONE--AND YOU MAY EVEN PR TWICE.- BY BOB COOPER

Three weeks before Deena Kastor became the first U.S. woman to crash the 2:20 barrier, at the 2006 London Marathon, she ran an American record (1:07:34) at the Berlin Half-Marathon. Three weeks before winning the Chicago Marathon last October, she won the Philadelphia half. Notice a pattern? Kastor used the half-marathons three weeks out from her main events as a "tune-up"--a shorter distance to prepare mentally and physically for the marathon. Tune-up races are as important to Kastor and other elite runners as dress rehearsals are to professional stage a ctors. "With all the time I spend on monotonous training," says Kastor, "I tend to lose some of my competitiveness. Tune-up races give me that fire back. Plus, they let me practice the eating, drinking, and thinking before a race." The shorter races let you sharpen your pacing, fine-tune your fueling, and rehearse the mental strategies you need to propel you to success. And they prepare your body for the hard effort. "Tune-up races push your aerobic system and teach your muscles to clear out lactic acid," says Zika Palmer, an exercise physiologist and a 2:41 marathoner. Tune-ups are often half the distance of the target race, a 5-K before a 10-K for example. The shorter races require less recovery, so you can resume training and still be well rested for the big day. You can go even shorter closer to your event; a 5-K can be an effective tune-up one week before a 26.2-mile effort. And with all the hard training you've been doing, you just might nail the shorter distance, like Kastor, and come away with a personal record--or two.

THE START OF SOMETHING BIG

Tune-up races run at half the distance of the target race typically mark the end of heavy training and the beginning of the taper for your target race--usually two to five weeks out. Shorter tune-ups can be done midtaper. The exact time depends on the distance of y our main event (see "Tune-Up Timeline," below), but the race calendar will likely be the deciding factor. If you have a choice, keep your personal recovery needs in mind; you want to be fully rested for your target race. Runners older than 50 or new to racing should schedule an earlier event. If you can, choose a course--hilly, flat, rolling--that's similar to y our target race. Elite runners traditionally race tune-ups at top speed. "The main advantage to this approach," says Steve Sisson, head coach for Rogue Training Systems, a leading endurance-training company in Austin, Texas, "is that by hitting a

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faster pace than you plan to run in your target race, your main event will seem easy." It gets your body used to running all-out, to digging deep into its reserves, as y ou'll undoubtedly do in your target race. Another strategy is to run the tune-up at the same pace you plan to run your main event. "The value of this approach is that you teach your body to really know that target race pace," says Palmer. "This can be done in training, but a race environment more closely simulates your target race." The slower pace is also easier on the body, so you recover faster. New runners or racers, people prone to injury, or runners concerned that an all-out tune-up might blow their chance of a PR a few weeks hence should consider the target-race-pace approach. It's also a smart choice if the race calendar forces you to run a tune-up closer to your main event than you'd prefer. If you choose the target-race-pace method, Palmer suggests running the first two-thirds at goal pace, then picking up your speed for the last third. For example, if you were running a 10-K to tune up for a half-marathon, you'd run the first four miles of the 10-K at your half-marathon-target pace, then go all-out for the final 2.2 miles. "Speeding up at the end is good preparation for finishing strong in your target race," she says. If you're not feeling good, just maintain the slower pace--and don't sweat it. A tune-up race doesn't have to go well to serve a vital role. "Regardless of how fast you run it," says Palmer, "it gets your mind and body into racing mode."

TUNE-UP TIMELINE A GUIDE TO SCHEDULING YOUR NEXT RACE

Whether racing at top speed or slower, train until two or three days before your tune-up race, then back off with easy or rest days. After the tune-up, take as many rest days as you need to fully recover, keeping in mind that you'll likely go right into your taper. TARGET RACE/TUNE-UP RACE/TIME APART

5-K/1 mile (at the track)/7 to 10 days 10-K/5-K/2 to 3 weeks 15-K or 10-miler/4-miler, 8-K, 5-miler/2 to 3 weeks Half-Marathon/10-K/2 to 4 weeks Marathon/Half-Marathon/3 to 5 weeks WHY RACE? Energize your day-to-day running with a 5-K.

If you need incentive to register for races, consider this: Racing inspires you to go faster and farther, making you a fitter, leaner, better runner. "Scheduling a race will get y ou running more often," says fi ve-time Olympian Francie Larrieu Smith, honorary chair of the 116-city Komen Race for the Cure 5-K series. "Once you see that doing a race is rewarding and fun, it can be a springboard for longer-distance races." Plus, the inevitable energy of race day helps you push your pace, incinerating calories during and after your run a nd serving as an incredible speed workout. And the camaraderie is unmatched motivation. Copyright © 2006 Rodale Inc. All rights reserved.

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CHAPTER 12 HYDRATION: THE KEY TO EXERCISE SUCCESS

QUENCH YOUR THIRST SAFELY THIS SUMMER AND AVOID DEHYDRATION. BY DENISE MANN WEBMD FEATURE REVIEWED BY MICHAEL W. SMITH, MD

As a seasoned marathon runner, 36-year-old Jeri Sala zar has her hydration needs down to a science. And well she should. In addition to being an executive at Disney, this Irvine, Calif., resident is also the Team in Training Marathon Coach for South Orange County and often preaches what she practices to a group of novice runners. "I drink 64 ounces of water each and every day so I'm always in a well-hydrated state," she tells WebMD. In two days before the recent Boston Marathon, she included a sports drink replete with electrolytes as part her daily fluid diet. "I figured that getting the extra sodium and potassium in my system couldn't hurt, especially considering what a "salty" sweater I am," she says. Turns out, that was a good call at this year's Boston marathon. An unusually large number of runners were treated for dehydration because the temperature reached 72 degrees. Fortunately, Salazar was not one of them. But alas, dehydation is not the only problem that athletes may acquire. Too much water can cause a condition called hyponatremia which means that your sodium levels are too low. That's why it's crucial for athletes to strike the proper balance when it comes to hydration. Whether you're a marathon runner like S alazar or a weekend warrior, knowing precisely how much fluid to consume before, during, and after workouts -- especially in the heat of the summer - can help stave off both conditions.

HYDRATION IN THE HEAT "Staying hydrated is fundamentally important to a successful summer exercise regimen, in fact, for any activity," says SURVIVOR consultant Adrian Cohen, MD, of Neutral Bay, Australia. As the medical advisor for many reality shows, including SURVIVOR AND ECO CHALLENGE , Cohen has seen firsthand the havoc that dehydration can wreak on performers and performance. "Whilst we tend to focus on hard, sweaty workouts and long jogging sessions, even a brisk walk or a scratch basketball game in the hotter weather puts demands on the human body, and without the 'fuel' (water) the engine runs dry," says Cohen, author of several books including SURVIVOR FIRST AID. Successful, balanced hydration starts with prepping yourself for exercising in the heat, says New York City- based sports medicine expert Lewis G. Maharam, MD. "Take 10 days to two weeks to get used to hot weather, building workout intensity and duration gradually," he says. Engage in higher-intensity activities during cooler morning hours and do easier work during the heat of the afternoon, he suggests.

CHOOSING YOUR HYDRATION FLUID If you are not running a race, "the rule of thumb is to drink 8 ounces of a sport drink or water possibly every 20 minutes," says Maharam, who advises the ING New York Marathon. No more, no less. "If you are exercising less than 40 minutes, water is fine, but for anything over 40 minutes, you want a sports drink that has sugar or salt in it because this helps you increase the fluid that goes into the body. Most sports drinks contain the equivalent of an "active pump" that gets more water into the body faster than the unassisted process - simple diffusion of water would have. When choosing a sports drink, look for salt and sugar on the label and choose a flavor that you like. While shoppers may be bombarded with vitamin-infused beverages, Maharam says added vitamins are useful for recovery and post-event muscle soreness -- not for hydration the day of the event.

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It's also important to replace the fluid you lose during exercise, he say s. Weigh yourself right before and after workouts and for every pound lost, drink eight ounces of fluid. Moreover, "step out of bed every morning and onto the scale, and if you're anywhere from 1% to 3% lighter than yesterday, rehydrate by drinking eight ounces of fluid for each pound lost before training again," he says. "If you are between 3% and 6% lighter, rehydrate and back off that day's training intensity. And if you lost over 7%, get to the doctor." Dehydration is somewhat insidious, adds Cohen. You can't always tell when it's starting. "Humans don't have a 'fuel gauge' like your car, so there is no way to tell if you're full or even approaching empty, and thirst is typically a poor guide," he says. Early signs of dehydration may include poor concentration, headache, and inability to think clearly. "Most people are chronically dehydrated as it is," says Eric von Frohlich, a group exercise instructor at Equinox in New York City and the chief exercise officer of Roadfit, an outdoor training group fitness organization. "Drink before your thirst kicks in," he says, touting the benefits of prehydration. "Drink 16 ounces before an event or session so have some extra fluid. You don't want to suck down two glasses of water and bolt out the door for a run." So wait about two hours before engaging in your activity of choice. During fitness classes, "I constantly remind people to drink," he says. You should work through a water bottle within 45 minute of any class. The best way to tell if you are dehydrated is to check your urine, he says. "If your urine is pale to very clear it's a pretty good indication that you are well hydrated, while darker, more concentrated urine suggest you may be dehydrated." But beware: Guzzling too much water ca n also cause serious problems for summer a thletes. Drinking excessive amounts of water can cause a rare, life-threatening condition called hyponatremia, experts tell W ebMD. It's often coined "water intoxication" and has been getting a lot of attention of late. Hyponatremia refers to low levels of salt in the blood. This occurs when someone drinks so much water that they dilute the sodium in their blood. Low sodium levels can cause a clouding of consciousness, nausea/vomiting, lightheadedness, dizziness, and in severe cases, seizures, unconsciousness or death. The condition is less likely in the weekend athlete, but those participating in endurance sports like marathons are at higher risk and should take precautions. Drinking no more than eight ounces every 20 minutes - as Jeri Salazar does - provides enough but not too much fluid, Maharam says. He is one expert who believes that "the risk of dehydration, even in the heat, is far less than developing hyponatremia." Why? Although dehydration is more common, hyponatremia can kill. One easy way to stay safe during a race: Don't drink water at every station, he advises. A number of sports drinks contain sodium and other electrolytes that plain water does not. Publicity about hyponatremia, however, raises concerns among many trainers, who say that dehydration remains the key problem for summer athletes. "It is a very real problem, and you have athletes saying, 'I don't what to get hyponatremia,' and invariably they end up not drinking enough and get dehydrated," von Frohlich says. Adds Jeri Salazar: "Many of the people I train initially believe that they should drink "as much water as possible" to avoid becoming dehydrated. However, more and more often these days, runners and the medical staff at races are being warned about the dangers of over-hydrating when running for an extended period of time." "My runners ask me, 'How much should I drink?' I tell them, 'The answer lies in the process of determining individual fluid needs and developing a hy dration strategy based on those needs,'" she says. "An a ppropriate hydration strategy can maximize running performance and reduce any risks of sub-optimal performance and or health issues."

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CHAPTER 13 RUNNING HILLS CAN BE A KEY TO IMPROVING YOUR PERFORMANCE American Running Association

June 20, 2002 Let's face it, hills hurt. They tire you out. They slow you down. Fortunately, running hills is an acquired skill. Anyone can improve. Look at it this way, the better you get on them the more runners you can pass (or avoid getting passed by) on hills in races, and the less time you'll lose on the finishing clock. Even if you race on the flats, h ills will help improve performance.

WHY TAKE THE HILL-PILL A big advantage of hill training is that it allows you to simultaneously work on aerobic, anaerobic, and muscular fitness. Different hill workouts can hit a variety of training goals. Running hills, like lifting weights, is resistance training. Hills strengthen the leg muscles to meet the specific demands of running. By working hard on hills, you force the muscles to overcome the incline and resistance of gravity. This strengthens the driving muscles ? the hamstrings, calves, buttocks, and particularly the quadriceps, which don't get much work on the flats. Fatigued quads are particularly a problem late in races, especially marathons. It's hard to pick your feet up and move them forward if the quads are growing tired of this important repetitive task. Ankles strengthen as the feet push off to bound up hills. Since you have to really pump the arms to get up hills, your upper body is strengthened, too. With hill training, you'll increase resistance to fatigue during races. That will help you maintain good running form and a steady pace. Since you have to concentrate on driving the arms, lifting the knees and pushing off the feet to get up hills in training, running form will be exaggerated and improved. As with fast intervals, you'll also be able to tolerate greater levels of lactic acid, and extend your lactate threshold. Hill training bolsters your confidence, too. You don't have to do repeats up the same hill in a race, so a few scattered hills on race day won't seem so bad. As you develop courage by hill training you won't be intimidated by one of those killer hills during a race. You'll better tolerate the discomfort of overcoming hills and be psychologically prepared to "hang on" to the top. In fact, you may even look forward to tough hills since you'll gain on your competition. You'll be able to attack the hill before it attacks you.

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Hill training is valuable when preparing for all distances, but particularly marathons. Add it at the beginning of the strengthening phase of your training cycle as a transition to fast track intervals. By strengthening muscles before you start training fast, you'll minimize injury and increase the quality of track workouts. But hills can also be used to sharpen for races, especially hilly events.

HILL-REPEAT GUIDELINES Although running hills often at training pace improves overall strength, it won't make you fa ster. To get that benefit, you have to repetitively work the hills hard. You exaggerate form and effort to be able to run up hills in races more efficiently? And to run faster on the flats, too. Before starting any type of hill training, ease into it by running over hilly courses two or three times a week, increasing the intensity slightly on the uphills. When you're ready for hill repeats, start conservatively with moderate hills. Ease into hill repeats by running 10 K race pace or tempo pace. To increase distance-running strength, progressively increase the grade, speed, and number of hill repeats ? but not all at once ? a little at a time as you get more fit. Hill repeats are basically like track intervals, but you go up instead of around. Run easy for 15 to 30 minutes, then run slightly faster than training pace up the hill to further prepare the body for the intensity of these workouts. Run the first repeat slightly slower than y our goal intensity. Try to run the rest of the workout at goal intensity. Run fast, but under control. Think of it as about 85% effort, or about as hard or slightly faster than you would work the hills in a typical race. If your pace slows dramatically or form and breathing become ragged, reassess the intensity or abort the workout. Begin your effort 20 yards from the base of the hill so you can gather speed before starting up the grade. This eliminates the strain of a standing start on a steep slope. Continue running hard for another 20 yards on the flats, if possible, at the top of the hill. This tactic helps you pull away from competitors on race day. At the top, don't stop. This is a continuous run at intermittent paces. Recover by running back down nice and easy. The recovery run should take a bout three times as long as it took you to run up a short, steep hill. Return somewhat faster on a longer, gentler hill: about twice the time it took you to go up. If you have to walk down all or part of the way, you've run up too fast. The steeper the hill, the less shock you'll get going up, but the more shock you'll get going down. Relax and run down gently.

LONG HILL REPEATS These are analogous to running long intervals on the track. Find a moderate-grade (5% to 8% or three to four degrees) hill just steep enough to try the legs and just long enough to try the mind. Long hills are particularly good for building strength and endurance for races of half-marathon to the marathon.

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Find a hill that is about one-quarter to one half-mile in length. It should take about two to five minutes to run up at your 5K to 10K race pace effort or slightly faster. If the hill is too long, the recovery coming back down will be too long. If you can't find a long-enough hill, run hard on the flats going into the hill so your total hard effort is at least three minutes. Do about three to five repeats, five to 10 for more experienced competitors.

SHORT HILL REPEATS These are particularly good for sharpening speed for races of 5K to 10K since they are run at fa ster than race-pace effort. They are of similar benefit as short, hard- and fast-paced intervals on the track. Pick a hill that's 50 to 200 yards in length and steep enough (10% to 15% or seven to nine degree grade) to really challenge you, but not so steep that it makes good form impossible. It should take about 30 to 90 seconds to get to the top. If the hill is too steep or too long, you won't be able to maintain a strong effort to the top. You don't have to run these too hard since gravity will take care of the intensity. Do not sprint all-out. Envision you're running to a 5Krace finish line at the crest of the hill. Do about four to six repeats, six to 12 for more experienced competitors. (This column is adapted from the completely rewritten third edition of The Competitive Runner's Handbook released in April 1999. This book as well as The Runner's Handbook and The Runner's Training Diary are available at The American Running Store, or call 1-800-776-2732 to order. For more information concerning Bob Glover's running classes offered through the New York Road Runners Club call 914-366-4175.) Volume 17, Number 7, Running & FitNews � The American Running Association, a non-profit, educational association of runners and medical professionals dedicated to

promoting running nationwide. For over 30 years, the American Running Association and its professional division, the American Medical Athletic Association, have provided information and support to runners nationwide.

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Training :Training Essentials CHAPTER 14 AVOID HITTING THE WALL

When your body stalls mid-run, it's called bonking. When scientists debate the causes, it's a food fight. Here's everything you need to know By Paul Scott Chiang Kai-shek is said to have received news of his army's mutiny while still in his pajamas. Chances are you will be equally unprepared for the mutiny of your own body-in other words, for bonking. We're not talking about the mere cramping of a calf, or the everyday slowing caused by lactic acid build-up, or the deep muscle pain sometimes caused by downhill running. Marathoners used to call bonk ing "hitting the wall," but it's actually a bodily form of sedition. In some form or another, it becomes a collapse of the entire system: body and form, brains and soul. * Consider the muscle-glycogen bonk, where the brain works fine but the legs up and quit. Then there's the blood-glucose bonk, where the legs work fine but the brain up and quits. Let's not forget the everything bonk, a sorry stewpot of dehydration, training errors, gastric problems, and nutrition gaffes. * And then there's the littlepurple-men bonk. "After about 20-K, I started to see little purple men running up and down the sides of these cliffs," says Mark Tarnopolsky, M.D., who wears hats as both a leading sports nutrition researcher and an endurance athlete. "I knew it was an hallucination, but I stopped in the middle of the race to look at them anyway," he says. "It was kind of crazy." * If you have run a distance race, chances are you have already become an aficionado of the bonk. You remember how your form held until you hit mile 18 and your feet turned into scuba fins. How your motivation held until you faced that last hill and became preoccupied with the idea of lying down on the pavement. Or, if you bonked thoroughly enough, how you began to see beings that belong in Dr. Seuss. And you thought sports nutrition was dull. And now, the field is undergoing the scientific version of a food fight. The sanctity of carbohydrates has come under question. Endurance athletes are rediscovering protein. Products are making new claims, nutritionists are taking sides. And we haven't even gotten to the reasons why many runners act so weird about food in the first place. But in essence, the science of bonking comes down to 10 laws. If you learn them, you won't merely be on the cutting edge of sports-nutrition science, you may never bonk again.

FIRST LAW: FOOD IS CHEMISTRY Start with the very spark of movement, wherein our muscle cells power their contractions through the continual breaking and reconnecting of a chain of molecules called ATP. Cementing their bonds anew requires stealing energy, in this case energy holding together bonds in other compounds-specifically, proteins, fats, and carbohydrates. Even as they all sit on the same nutrition label, these three meta-nutrients are different beasts altogether: Proteins are amino acids, the alphabet beneath our very DNA and the material used to make flesh. Fats are also acids, in Asha for Education | Avoid Hitting The Wall

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the form of oils, and as such help with the insulation of cells. Carbohydrates, on the other hand-literally hydrated carbons, shorthand for the carbon-and-hydrogen hexagons informally known as sugar-are different. Mammals have virtually no body parts made of carbs. While fats and proteins can ultimately be rendered into carbohydrates, the carbs you eat serve no purpose other than as booty, appropriated loot to be ransacked for its atomic mortar.

SECOND LAW: CINNABONS = PLUTONIUM

Upon entering your stomach, carbohydrates are broken down for transfer to the small intestine, where these sugars change into their blood-traveling form known as glucose and shoot on up into the liver. The liver extracts as much glucose as it can hold from this blood supply, which comes out to around 100 grams, or about the amount found in two Clif bars-enough to feed the brain for about four hours. Red blood cells burn some of what's left over. The remaining glucose molecules travel on through the bloodstream. This is what muscles burn. They take it preferentially from your bloodstream but also use glycogen stored locally. All told, your muscles hold 300 to 400 grams of glycogen. Your skeletal muscles, the ones that do the running, only hold about 100 grams. Still, this is enough fuel for a couple hours of fairly hard running, given the way the body eventually begins to burn primarily fat. (In other words, your skeletal muscles' maximum burn rate is twice that of your brain. Think about it.) When your liver and muscle stores max out at a combined 500 grams of carbs-pretty much the case for the typical American moseying back from lunch hour-the surplus triggers a hormone, insulin, to spike, which causes the sugar leftovers to turn into fat. Some carbs provoke bigger spikes, and more fat-packing, than others-they have what's known as a high-glycemic index. No matter where the extra calories come from, the average person totes enough fat to fuel a month's running at a pace slow enough for the oxygen necessary to burn it near-exclusively. But you couldn't, physiologically, and if you could, you would cross the finish line just after the cleaning crew. Which is why carbs were seen as the limiting factor in sport performance and the scientists' sports nutrient of choice from day one. As far back as the 1930s, researchers put athletes on a high-carbohydrate diet and compared them with people eating mostly protein. The carb-eaters had three times the endurance of the protein crowd. The Swedes got similar results when they put endurance athletes on high-fat, high-carb, and high-protein diets. Then researchers began to wonder: Can you make your muscles stockpile more than their usual share of glycogen in the days before an event?

THIRD LAW: THE SPAGHETTI DINNER ISN'T JUST A CHEAP WAY TO FEED A BUNCH OF CHEAP RUNNERS By the late 1960s, the most popular method of carbo-loading touted a seven-day pre-event cycle. You went on a low-carbohydrate diet during the first three days to deplete glycogen stores, a nd during the final four you got 70 percent of your food from carbohydrates (or 8.5 grams per kilogram of body weight, to be exact, though it's hard to see how a person could manage to so precisely calibrate every meal and still have a life). The method increased muscle glycogen by as much as 150 percent, a big boost to endurance. Researchers eventually refined this method by eliminating the carbo-drain phase, substituting it with a taper in exercise, and making carbs compose three quarters of the diet. Either way, carbo-loading staves off the classic muscle-glycogen bonk, in which the body seemingly runs out of available sugar and starts burning even a larger ratio of fat in the fuel-a process which, because it must first convert fats to sugars, entails 20-some metabolic steps compared with the 10 or so for 58

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burning glucose. It's like switching from high-test to coal. Fa t takes its sweet time-even for runners like the Kenyans, who are the best of all of us at burning it-and you slow down.

FOURTH LAW: YOUR BRAIN IS A PIG. So carbo-loading seems to aid your endurance by stuffing fuel into muscles. But let's not forget the brain. It burns only liver glycogen, and it's a glutton. As the fuel demands of muscles and brain draw down blood-sugar stores, your motivation, decision-making, and agility can go on the fritz. "You get what's called central fatigue," says Tarnopolsky. "It's the perception by your brain that you're tired, even though your muscles are fine." In experiments that only cash-poor students would volunteer for, test subjects pushed below three millimoles of glucose per liter of blood (normal is 3.5 to 5.5) began to lose the ability to do calculations. They couldn't even read. In real life, according to those who've been there, you just stop ca ring. You lose your competitive edge. If your sugar level continues to drop, you can eventually hallucinate. Tarnopolsky credits late-stage central fatigue with his little purple men episode during a triathlon. When the brain is starved, neurons in the occipital cortex misrepresent incoming images. A tree could be perceived as a human. The brain could make up things that don't even exist: falling snowflakes become . . . purple men. "Some people incorporate them into their consciousness, like a dream state," he adds. Not a good state to be in when you're running. "Those are the people you see delirious, running off the edge of the road, collapsing," he says. But there's a miracle cure, albeit a rather mundane one: the sports drink. Barring such a dire situation, as little as 50 grams of carbohydrates can bring your brain back to normal in 10 or 15 minutes. Common wisdom once had it that you should eat only slow-burning carbohydrates just before a race. Fast-burning (high-glycemic) carbs-those milled to a particulate size not seen in nature prior to the invention of the Ding Dongare possibly the chief reason most Americans a re overweight. In sedentary people they cause an insulin spike followed by a blood-sugar crash. More recently, however, researchers have learned that the moderate activity and nervous energy of a runner before a race counteracts any insulin spike and renders all carbs equal. (Bagels, anyone?)

FIFTH LAW: A LONG RUN IS NO TIME TO WATCH YOUR WEIGHT. In the mid-1960s, the Human Performance Lab at Ball State University found that carbohydrate supplementation during exercise could not only keep the brain fed but also spare glycogen in muscles and improve endurance. And so they begat the sports beverage-water with salts and electrolytes (they keep up osmotic pressure among the cells to prevent dehydration), along with fructose a nd sucrose in as concentrated a form as the blood-depleted stomach can handle (generally a ratio sweeter than water but more watery than Cok e). "The concept of consuming carbohydrate during exercise meant that you were raising blood-glucose levels, moving more glucose into the muscle cells, and the muscle cells were using the energy coming from the drink and sparing the muscle glycogen," says Robert Portman, Ph.D., a biochemist and president of the New Jersey-based PacificHealth Laboratories. "That's been the byword for sports nutrition since that time." For 30 years, the equation changed hardly at all: Load up muscle glycogen the week before a race, load up liver glycogen the morning of, reload to spare muscle glycogen during the race. All was well. For a while anyway.

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SIXTH LAW: PROTEIN + CARBS = KABOOM! Sports nutrition scientists naturally wondered whether they could find a way to speed up the body's own synthesis of glycogen, allowing us to draw down our stores more slowly and restock them faster. But how to get around our metabolic timetables? The conversion rate of each category of foods has been charted out for years; they seemed to be stumped. Unless. Unless one dropped the quaint assumption that the body's only use of protein, carbohydrates, and fat was for each one's primary purpose. In 1987, researchers first began considering whether certain combinations of these nutrients actually interacted with one another in a helpful way. For instance, could protein make carbohydrates drive into their metabolic garages even faster? The answer was yes, says Portman, who has since gone on to carve out a growing niche of sports-nutrition research and commerce dedicated to the question. "They realized that protein strongly stimulates insulin release." Insulin speeds muscle cells' absorption of blood glucose by as much as 50 percent, so when you're burning stored carbohydrates at a break-neck pace, speeding up the entry of blood glucose is vital. Insulin also moves a mino acids into muscle, blunts the release of the stress hormone cortisol, and stimulates blood flow to the muscle. "Carbohydrates were a lways the most obvious focus for insulin stimulation," says Portman. That's because the body tends to release insulin when glucose levels rise above a fixed rate-100 milligrams per 100 milliliters of blood, to be exact. "But here they noticed that when you added protein to carbohydrates, you got an additive effect."

SEVENTH LAW: TIMING IS EVERYTHING. Portman joined forces with fellow nutrition researchers John Ivy, Ph.D., of the University of Texas and Ed Burke, Ph.D., of the University of Colorado. Ivy had discovered that you get maximum muscle glycogen replenishment if you eat within 30 minutes of exercising. "After 45 minutes, muscle sensitivity to insulin begins to decline. After about two hours, the muscle cell becomes actually insulin-resistant," Portman says. "Anybody who is sav vy about nutrition and performance recognizes that timing is key. Your muscle responds to nutrients differently throughout the day and in response to exercise." Portman certainly is savvy: He and Ivy recently published a book called Nutrient Timing, dedicated to the implications of what Portman calls, sexily, "turning a catabolic process into an anabolic process." (Translation: You go from tearing do wn your muscles to building them up.) The nutrition establishment counters that the body replenishes its glycogen on its own within 24 hours, which makes super-charged glycogen reloading a point a cademic to all but two-a-day workout f iends. But Portman points to a study in which a group (albeit seniors working with weights) who received a supplement immediately after a one-a-day workout enjoyed an eight-percent improvement in lean body mass ov er those who waited two hours each time. With this in mind, researchers focused on studying glycogen replenishment from postworkout recovery drinks, and in 1992 they hit pay dirt. "We were able to show that, postexercise, protein and carbohydrate had a very beneficial effect in terms of stimulating insulin release and stimulating glycogen replenishment," says Portman. Then came the much more pressing question-whether it did the same during a race, when athletes need the glycogen-sparing effects of rapid replenishment. So Portman and his colleagues studied cyclists at varying rat es of intensity. Some of them took a normal sports drink, some drank a four-to-one carbohydrate-protein solution, and the rest had plain water. Voil?the protein-carb beverage enabled the cyclists to go an average of 27 minutes to the carb-only group's 20 minutes (the water group managed 14 minutes). The insulin levels were no higher, however.

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Which sort of meant they had no idea why protein worked better. (Later studies did assert the insulin connection, though.) Meanwhile, Portman had already done what any good American would do under the circumstances: He lined up venture capital. His sports drinks, marketed as Endurox R4 and Accelerade, use a patented four-to-one carbohydrate-protein ratio-enough protein to stimulate insulin, but not enough to make y ou sick. (Protein stimulates the release of a peptide enzyme that can cause gastric distress.) His product will gross $12 million in sales this year, and won the affection of cyclists, elite athletes, coaches such as Roy Benson, Frank Gagliano of the Nike Farm Team, runners Lornah Kiplagat, Ryan Shay, and his coach Joe Vigil.

EIGHTH LAW: GOOD SCIENCE IS LIKE A BAR BRAWL. The scientific community had a classic response to the protein studies: Do they compare apples and oranges? Tarnopolsky and others charged that the Portman gang had compared two calorically unequal beverages; more calories means more insulin. Ivy and colleagues went on to deliver the protein effect with drinks of equal calories. But their critics, including Tarnopolsky, had the same results leaving the protein out of the picture. Things haven't settled down much since then. In a response to a study I recently e-mailed to him, an unflappable Tarnopolsky gave his opponents' latest work the scientific equivalent of a wedgie: "THE AA + cho WAS NOT ISOENERGETIC TO THE CHO ALONE GROUP (AGAIN!)" Well, it's hard to argue with that.

NINTH LAW: EVERY FIVE YEARS, GOOD ADVICE BECOMES BAD. At least your old sports drink does the trick. Or does it? "It i s impossible to prove that muscle glycogen depletion alone limits prolonged exercise performance," writes University of Capetown physiologist Tim Noa kes. See, while we know that loading carbs extends exercise, there's never been a way to reload our legs instantly, which is what you would need to do in a lab if you wanted proof that burned-out legs really caused your bonk. Here we stumble into the inseparable relationship between our head and our legs. You may think your gams have run out of gas, but that information comes from your brain, which is hardly a disinterested party. To see whether the brain is a culprit in bonking, scientists made athletes work out until they thought they'd hit the wall. Then the researchers numbed their volunteers' central nervous system and artificially stimulated the muscles. (Plea se, Sir, may I have another!) "They continued to twitch, which meant that they had not in fact run out of glycogen," says Dan Benardot, Ph.D., researcher and a uthor of Nutrition for Serious Athletes. Writing in the online journal Peak Performance, Noakes has pointed to a host of other evidence that glycogen depletion has had a bum rap. In one study, athletes were driven to the point of exhaustion after four hours. Their muscle glycogen concentrations and carbohydrate burn rates were the same as at three hours. "The tradition in the science is, you hit the wall when you run out of muscle glycogen," says Benardot. But he maintains that the carbs stored in the muscles and bloodstream, along with the energy coming from fat, should supply the 100 extra calories per mile that a runner needs and then some, provided he stays aerobic. "When you do the math, there should be plenty of glycogen left in those muscles," Benardot says. The brain may have another opinion. "It's a very interesting phenomenon that we're only now coming to grips with-that mental fatigue will lead to the perception of muscular fatigue," says Benardot. He notes that the brain Asha for Education | Avoid Hitting The Wall

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has a lot of processing to do during a run, monitoring blood volume and sweat rates, core temperature, blood sugar, and stress hormones. "The brain is juggling all of this information and can eventually make the decision: 'Whoa, things are not good here, I'm going to shut it down.'" Interestingly, protein may play a role in protecting against central fatigue as well. "Researchers in Oxford have found that branch chain amino acid [translation: protein] depletion leads to elevated levels of tryptophan in the brain," says Portman. And as anyone who has gotten sleepy after ingesting too much turkey dinner can a ttest, "tryptophan depresses the central nervous sy stem."

TENTH LAW: PEOPLE NEVER LISTEN. Then there is the larger question of people, and how we may be bonking for far less metabolic, far more gooberheaded reasons. Running to lose weight, for instance. As most of us know, it works better than just about any diet. But heavy training with less eating equals frequent bonking. Eberle says some people think, " 'Wow, look at all the calories I'm going to burn during this long run. If I can burn 600 I don't want to have two gels and only end up burning 400 calories!' " In the world of sports nutrition, that's just not getting it. And there are the tactical mistakes. Some runners don't want to slow down and drink at the first and second water stations. "I was once on the ABC truck for the Olympic Marathon Trials, and there was only a small proportion of runners who were drinking anything early in the race" says Benardot. "That's a huge mistake. Perhaps the biggest one you can make." Even slight dehydration slows gastric emptying, the removal of food from your gut into your blood stream. You need to keep a constant flow into the system, he says. "A large bolus of fluid before a race will stimulate gastric emptying at the start. Then all you have to do is keep it up, drinking something every 10 minutes to keep the fluid flowing."


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CHAPTER 15 THE LONG RUN

MAKING YOUR LONG RUNS COUNT: LONG RUNS ARE KEY TO ANY TRAINING PROGRAM. HERE'S HOW TO MAKE THEM COUNT. - BY ED EYESTONE

Question: I never race more than 5-K. Why should I do long runs? Answer: Long runs are for every runner, not just marathoners. The runners I coach in college run a weekly 13- to

15-mile long run even though some seldom race over a mile. The long run increases aerobic base, improves running economy, and boosts confidence. -- E.E. Shortly after college when I decided to race my first marathon, a friend asked why I'd moved up to the marathon when I'd enjoyed success at the 10,000 meters. "You must enjoy long runs," he said. "Not really," I replied. "I hate to tell you this," he said, "but the marathon is a long run." Over the years I've learned that whether you're a recreational runner or a hard-core marathoner, the long run is the backbone of any successful training program. Like any extended aerobic exercise, the long run delivers the predictable physiological benefits: increased max VO2 and blood volume, maximum stroke volume (the amount of blood ejected from the heart with each beat), and new capillaries and red blood cells. Just as important, the long run teaches your body to spare glycogen and rely more on fat as a fuel source. Translation: You delay glycogen depletion during a long race, so you delay bonking. And let's not forget the mental angle: To prepare for the psychological challenge of racing for hours, you have to train for hours. How long? "Long" is a relative term. One person's long run is another's easy 8-miler. Most experts agree that 20 to 30 percent of your weekly mileage should be devoted to the long run, depending on your overall mileage. For example, an elite runner logging 100 miles per week might do a 20-mile long run (20 percent of weekly mileage), whereas someone running 40 miles per week might do a 12-mile long run (30 percent of weekly mileage). Unless you're an ultra-marathoner, I recommend keeping your long runs to 3 hours or less. Any training benefit beyond 3 hours is just not worth the added fatigue and risk of injury. How fast? If it feels too hard, it probably is. Tempo runs and interval workouts are for building lactate threshold. Long runs are not. They should be carried out at a comfortable, conversational pace. (Remember that even a Asha for Education | 11Bthe long run

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"comfortable" pace will feel challenging in the last few miles.) For faster runners that means 1 to 1 ? minutes per mile slower than your 10-K race pace. For slower runners, 30 seconds to 1 minute per mile slower than 10-K pace. How often? Weekly long runs are fine, provided you:

1. 2. 3. 4. 5. 6. 7.

Follow your long run with a recovery day of very easy running, cross-training, or rest. Start your long run well hy drated and consume sports drinks and gels en route. This is excellent practice for the marathon and will keep you from getting overly fatigued. Limit your long run to 1:45 or less (unless you're training for a marathon--see number 5, below). Consume 3 to 4 grams of carbohydrate per pound of body weight daily to make sure carbo stores stay loaded. Alternate long runs with very long runs when training for a marathon. For example: 2 hours one week, 2:45 the following week, then back down to 2 hours the week after that. Run with someone of comparable ability. Otherwise your long run may turn into a tempo run or a Sunday stroll. Ease back into training if you've missed a long run due to illness or injury. Going long as soon as you feel better can overtax an already battered immune system. Instead, do half or three-quarters of y our scheduled long-run distance, then resume your normal schedule the following week Back to article Copyright © 2006 Rodale Inc. All rights reserved.

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11Bthe long run | Asha for Education

CHAPTER 16 26 TIPS FOR RUNNING YOUR BEST 26.2 With a month to go before a marathon, you enter the most critical phase of training. Here is e verything you need to know. By Scott Douglas

If you're running a marathon this fall and you're worried about the task ahead, relax. We're here to advise you on what to do a month out, a week away, even the day of. Shoe tips? Check. Hydration strategy? It's here. Taper advice? Got it. And for those of you not running 26.2 this fall, our humble (yet informed) opinion is that you will be soon. So keep these tips where you can find them-- they aren't just essential; they're timeless.

ONE MONTH TO GO Look down. Select the shoes--and the socks--you'll wear in the marathon. The shoes should be relatively

lightweight but provide good support, and the socks should be the type you wear in other races. If the shoes aren't your regular training shoes, wear them on at least one 10-mile run at marathon pace. This test run will determine whether you're likely to develop blisters or get sore feet--before it's too late. If the shoes bother you on this run, get yourself another pair. Do a half-marathon. "About a month out is a good time to test your fitness," says four-time Boston and New York

City Marathon champ Bill Rodgers. "Also, a good race can provide a powerful mental lift, and it will give you a little rest period in the few days before and after as you taper and recover from it." Aim to run the half-marathon slightly faster than your marathon goal pace. If you can't find a tune-up race, recruit friends to accompany you on a long run, with the last several miles faster than marathon pace. Add speed to your longest long run. "Four weeks out is when I do my longest run," says 2:13 marathoner Keith

Dowling. "I'll run up to 26 miles, with this twist: I do my usual easy long-run pace for most of it, but with eight miles left, I'll work down to six-minute pace and drop the pace every two miles to finish at five-minute pace." Translated into mortal terms: With eight miles to go, begin running one minute per mile slower than y our marathon goal pace. Then speed up every two miles to run the last couple of miles at goal pace or slightly faster. This run will teach you how to up your effort as you become tired. Combine this with the half-marathon mentioned in Tip 2, doing one with four weeks to go, and the other with three weeks to go. Your local race calendar will probably dictate the order in which you'll run them. But if you have a choice, do the long run four weeks out (for more recovery time) and the half-marathon three weeks before your race. Mimic the course. If at all possible, start doing runs on the same topography as the marathon. For example, go up

and down lots of hills if you're running New York City, and get used to several hours of pancake flatness if you're running a course like Chicago. (A flat course might seem less challenging, but its lack of variation means you'll be using the same muscles the whole race. You need to prepare for this.) If you live in a flat area and are preparing for Asha for Education | 26 Tips For Running Your Best 26.2

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a hilly marathon, do several runs on a treadmill, and alter the incline throughout. If you don't have access to a treadmill, run on stairways or stadium steps. (Hey, drastic times call for drastic measures.) Drink on the run. "Practice during your remaining long and semilong runs with the sports drink and energy gels

you intend to refuel with during the race," advises Suzanne Girard Eberle, M.S., R.D., a former elite runner and author of Endurance Sports Nutrition. "Serious-minded racers and those with finicky stomachs should be using the sports drink that will be availa ble on the race course. And remember that sports drinks do triple duty when compared with water by providing fluid, carbohydrates, and electrolytes, the most important being sodium." Find out how often your marathon will have aid stations, and practice drinking at that rate. If you don't run with fluids, place bottles along your training route. Dress the part. "Please don't run the marathon in a cotton T-shirt, even if it's for a wonderful charity," implores

Rodgers. "You'll run so much easier in real running clothes, such as those made of Coolmax or nylon, than in a suffocating T-shirt." Once you've picked your marathon outfit, make sure it doesn't irritate your skin. "I normally race in my marathon clothes before the race to feel if they're comfortable," says Sara Wells, the 2003 U.S. National Marathon Champion. "Also wear the getup on at least one semilong run." Don't get greedy. Training for a marathon isn't like cramming for a test. That is, doing more miles than you're used

to in the last few weeks will hurt--not help--your race. "Even if y ou're feeling great, don't up the ante and increase your training," cautions Rodgers. "This is the time when many runners have been at it for two months or more and are becoming used to a certain level of training. Draw strength from the hard work you've put in." Wells advises, "Have confidence in what you've been doing. From here on out, you're just maintaining your fitness." And get plenty of sleep.

ONE WEEK TO GO Taper. Do no more than 40 percent of your peak weekly mileage, with most of that coming early in the week.

Except for your dress rehearsal run (see Tip 11), keep your runs easy. "You should feel like you're storing up energy, both physically and mentally" says Rodgers. If you've done speedwork as part of your buildup, follow an easy run later in the week with some quick 100-meter pickups to remind yourself of how fast and fit you are. On the day before the race, stick with your pre-long-run routine--a day off if that's what you usually do, a two- or three-mile jog if you're a daily runner. Run a dress rehearsal. Four or five days before the marathon, do a two- or three-mile marathon-pace run in your

marathon outfit and shoes. Picture yourself on the course running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning and will help you lock in to race pace on marathon day. Run like a clock. If possible, run at the same time of day as the start of your marathon. This way, your body's

rhythms--including the all-important bathroom routine--will be in sync with marathon needs come race day . The more times you can do this, the better, but shoot for at least the last three days before the race. Set two goals. "Review your training and set one goal for a good race day, and another as a backup plan in case it's

hot or windy or you're just not feeling great," Rodgers recommends. "So many things can go wrong in a marathon that you need that secondary goal to stay motivated if things aren't perfect, which they seldom are." Your primary goal is the one you've been working toward during your buildup: a personal best, qualifying for Boston, breaking 66

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five hours, whatever. Your secondary goal should keep you motivated at the 22-mile mark on a bad day: finishing in the top 50 percent, slowing only 10 minutes over the second half, or just reaching the darn finish line. See success. On several nights before going to bed, or first thing in the morning, visualize yourself crossing the

finish line as the clock shows a new personal best. Before this year's Olympic Marathon Trials, where Wells placed seventh, she replayed positive mental images before falling asleep at night. "I knew the course we would be running, and I'd see myself out on it running well," she says. "There's a hill in the 25th mile, and I'd say to myself, 'Okay, get up that hill, and then run strong to the finish.'" Chill out. Reduce the outside stresses in your life a s much as possible the last week. "This is not a good time to get

married or divorced," Rodgers jokes. Try to ha ve work projects under control, politely decline invitations to late nights out, and so on. Most of all, stay off your feet--save museum tours and shopping sprees for after the marathon, and don't spend four hours the day before the marathon checking out the latest energy gel flavors at the race expo. "Before the Trials," says Wells, "I went to my brother's house and just basically hung out." Carbo-load, don't fat-load. "During the last three days, conc entrate on eating carbohydrate-rich foods, such as

pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, and sports drinks," says Suzanne Girard Eberle. It's the carbs, after all, not fat or protein, that will fuel you on race day. Girard Eberle says what's important is increasing the percentage of your calories that come from carbs, not simply eating more of everything. (Bummer, we know.) "Since you'll be tapering and expending fewer calories," she says, "you don't have to consume a great deal more food than usual. Rather, make sure your food choices are carbohydrate-rich, not full of fat--for example, spaghetti with red sauce, instead of Alfredo sauce, or a bagel versus a croissant." Go with what you know. Even if Olympic Marathon bronze medalist Deena Kastor appears on your front porch

dispensing advice, don't try anything radical this week. Stick to your plan and what you've practiced during your buildup. For example, if you haven't done regular speedwork, now isn't the time to start just because someone told you it will keep your legs "fresh" while you're tapering. At this point, also ignore any "can't-miss" diet tricks from friends. "So much of those last few days is mental," says Wells. "Feel comfortable with what you're doing rather than trying something new and worrying how it will affect you."

DAY OF THE RACE Eat breakfast. Two to three hours before the start, "eat a carbohydrate-rich breakfast, even if that means getting

up at an ungodly hour and going back to bed," says Girard Eberle. The reason: As you slept, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you'll be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar. "At the minimum," says Girard Eberle, "consume a sports recovery drink, or a bland, well-tolerated liquid food such as Ensure or Boost." Warm up. But just a little. Even the best marathoners in the world do only a little jogging beforehand, because

they want to preserve their glycogen stores and keep their core body temperature down. If you're a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging, finishing 15 minutes before the start. Precede and follow your jog with stretching. If you'll be running the marathon at about your training pace, skip the jog. Walk around a bit in the half hour before the start, and stretch (see Tip 19). Collect yourself. An hour before the start, find a quiet place, and spend five minutes reviewing your race plan and

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motivation. "Remind yourself of why y ou're there," says Rodgers. "Take confidence in th e months of effort behind you. An exciting and satisfying day is just ahead of you!" If you're running the race with a training partner, make it a group session: Share your goals with each other for mutual reinforcement. Line up loose. Fifteen minutes before the start, begin some gentle stretching. Concentrate on the muscles of the

back side of your body--your calves, hamstrings, glutes, and lower back. Remember, your goal is to start the race comfortably, not to audition for a yoga video, so go easy. Try to keep stretching after you've been herded to the start area. Jog in place as well, to keep your heart rate slightly elevated. Start slow. Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves

precious glycogen stores for later in the race so you can finish strong. When Catherine Ndereba set a world record at the 2001 Chicago Marathon, she eased into things by running the first 5-K at just over 5:40-per-mile pace, and went on to average just under 5:20 per mile for the race. Relax. "Because the pace feels so easy, I get antsy in the early miles," says Heather Hanscom, a 2:31 marathoner

who was sixth at this year's Olympic Marathon Trials. "But I make myself stick to my game plan and don't get carried away. I know that to run well later, I need to feel really relaxed the first third." Hanscom checks her early splits to make sure, no matter how good she feels, that she's starting conservatively. "In the first 10 miles, I look around at the surroundings, the fans along the way, and enjoy the changing scenery," adds Wells. Think laps, not miles. "Instead of obsessing about each of the 26 miles, I look at each three-mile segment as a lap,"

says Dowling. "That makes it more manageable mentally. To concentrate on every mile would be like paying attention to the odometer throughout a five-hour drive." Play games. "To take my mind off the big task ahead, I sing songs in my head," says Jean Arthur, a 3:21 marathoner

and president of the Montgomery County Road Runners Club in Maryland. "I pick a song and try to sing it from start to finish. Usually I don't know all the words, so I sing it and I try to figure out what the artist is saying." Arthur also becomes an on-the-run mathematician. "I calculate exactly what percentage of the race I have done," she says. "That's good for me in two ways: First, it occupies my mind, and second, I love the point at which I can tell myself I've done more than 50 percent, because at that point, I figure I can't quit." Drink early, drink often. Take sports drink at the first aid station and every one after. Taking in carbohydrates and

fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you'll be a lot more likely to maintain your pace. "During prolonged exercise, our thirst mechanism doesn't keep up with our actual needs," says Girard Eberle. "Then, as you become dehydrated, less oxygen and fuel is delivered to working muscles, and you run slower." Go hard late. No matter how much you're raring to go, keep things under control until well past the halfway mark.

Then you can start racing. "If you feel relatively good at 18 miles, that's the time to get aggressive," says Dowling. "You're down to eight miles to go, so if you're still fresh, you can approach it mentally like a shorter race." For example, focus on a runner who is 100 yards ahead of you, pass her, then move on to your next victim. Wells, who took the lead in her National Championship victory at the 25th mile, says, "It's an incredible boost to pass people in the last six miles. Sure, you're hurting, but think how bad they feel!" Talk to yourself. At around mile 23, says Arthur, "my head grasps the fact that I am actually going to finish. Yes, I'm

really tired, but I tell myself, 'I will finish somehow, some way.' I say this to myself over and over and it helps me 68

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recognize that the pain is just temporary." And, as we all know, pride is forever.


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Beginner's :Training

CHAPTER 17 RACE ETIQUETTE Every runner has had an awkward "First Race" experience. Here are some tips to make your entrance into the race scene a smooth one. By Hal Higdon

Every beginner's first race is a special moment. There will be other running highs as y ou continue in the sport, but do your best to enjoy your first 5-K as much as you can. You may feel out of place the first time you appear at a 5-K race. This is natural. It happens whenever we do something new and don't understand the rules. Rest assured that every other runner participating in the event has had a "First Race" experience. They didn't know what to expect the first time they walked into a gym full of runners, but they learned fast. Here are a few tips: OBTAIN AN ENTRY BLANK: Contact the race organizers to obtain a copy. Send a stamped-self-addressed return envelope. Read the entry blank carefully. It will contain important information about the time of the race, where registration is held and (hopefully) directions on how to get there. The more you k now, the more comfortable you'll feel at your first race. ENTER EARLY: This is partly for motivational reasons. By mailing in your entry, you make a commitment to run that race. That's very important if you're a beginner. Your entering early simplifies registration both for you and race organizers, plus the entry fee often is less. Some races will acknowledge your entry; others will not. PLAN WHAT TO BRING: Most runners like to plan what outfit to wear, including shoes. Lay your gear out the night before, so you don't forget anything, especially not your race number. Plan for all kinds of weather. Most runners come dressed to run, but you might want to bring some extra clothes for post-race activities. PIN YOUR NUMBER ON THE FRONT: In track meets, athletes often wear numbers on their backs; in road races, they wear numbers on the front. Bring a couple of extra safety pins to make sure you can secure your number on all four corners. ARRIVE EARLY: Since this is your first race, you might as well enjoy the total experience and not feel rushed. Arrive at least 30-60 minutes before the scheduled race start. Allow time to pick up your number, warm up and visit the toilet. (The earlier you arrive, the shorter the lines you'll encounter.) Watch what other runners do, and do the same. When everybody starts moving toward the starting line, that's your cue too. START IN BACK: Don't make the mistake of starting near the front, otherwise you'll spend the first mile watching everybody run past you. Start toward the back. People are cheerier in the middle of the pack, since their goal is usually only to finish, not run fast. You may lose some time crossing the starting line, particularly in big races, but 70

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time isn't important to you in your first race--or shouldn't be. PACE YOURSELF: One reason for starting in back is to avoid running the first mile too fast, either because of enthusiasm or because faster runners pull you along. Once you cross the starting line, settle into your normal training pace--or run even slower. You'll enjoy your first race more if you run comfortably and see what's happening. Save personal records (known as PR's, by the way) for later races.

Back to article Copyright © 2006 Rodale Inc. All rights reserved.

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Nutrition & Weight Loss :Performance Training Foods

CHAPTER 18 EAT LIKE A CHAMPION

To run your best, you need to eat differently than the rest of the population. Elite coach Chris Carmichael explains what should be on your plate. By Kristen Wolfe Bieler In the months leading up to the Tour de France, every aspect of Lance Armstrong's training regimen has a purpose. And that includes eating. He ups his caloric intake from 3,000 to 6,000 calories per day. The percentage of carbohydrates in his diet also increases (from 60 to 70 percent of his calories), while he slightly decreases his protein and fat intake. This finely tuned nutritional balancing act, which has helped Armstrong win five consecutive Tours, was designed by Chris Carmichael, Armstrong's long-time coach, nutritionist, and friend. As an Olympic trainer and a former competitive cyclist, Carmichael, the founder of Carmichael Training Systems, has learned that athletes need to match their nutritional intake to the demands of their training in order to achieve peak performance. In his new book, Food for Fitness: Eat Right to Train Right , due out this month, Carmichael applies his nutritional principles to all types of athletes, particularly runners. According to Carmichael, runners need to take a holistic approach to eating and training. "Diet and training are so closely intertwined, they can't be separated," he says. Runners' diets, therefore, need to evolve throughout the year to correspond with particular workouts. Essentially, Carmichael takes the training technique known as periodization (you break your training year into "periods" with different goals, then concentrate on specific training) and extends it to the training table. The concept of periodization naturally translates to nutrition, because the amount of energy you burn changes as you go through weeks, months, and a full year of training. If you're eating the same number of calories all year, there is most likely a portion of the year when you're eating more food than you need. Likewise, there will be times when your training burns more calories and demands more nutrients than you are consuming. So just as your training focuses on different goals in different months of the year, you need to make sure you're eating enough food--and the right kinds of foods--to support your workouts. But it isn't as simple as just eating an extra granola bar or two when you're running longer or harder. "Carbohydrates, proteins, and fats are tied together and linked to how you perform," says Carmichael. 72

Eat Like A Champion | Asha for Education

So on top of eating more calories as your training intensifies, the ratio of carbohydrates to fats to proteins in your diet needs to change as well. "If you are training for a half-marathon, for example, you need a greater percentage of carbohydrates in your diet than if you're just running for fitness," he explains. Like Lance Armstrong, when you're at the peak of your training, it's important to increase the percentage of carbs in your diet from about 60 to 70 percent to ensure you're giving your body enough fuel to enhance your workouts. Not surprisingly, Carmichael cautions runners about popular low-carb diets. Slashing carbs can negatively affect a runner's health and performance. This is because carbohydrates are the body's highoctane fuel--the fuel it relies on for speed and power. Cutting carbs from your diet leads to depleted stores of glycogen (the form carbs take when stored in the body). Training in a glycogen-depleted state causes the body to struggle to maintain even low-intensity exercise, making it difficult to improve fitness. Still, with all due respect to carbohydrates, Carmichael notes that protein is more important than once thought for distance runners because of the role it plays in helping to transport carbohydrates throughout your system. Protein is particularly crucial during your postworkout meal. "Recent evidence shows that adding protein to your high-carbohydrate postworkout meal enables the carbs to move more quickly into the muscles for faster refueling," he says. Carmichael advises a ratio of about 1 part protein to 7 parts carbohydrate, although it's more important simply to strive for a proteincarbohydrate combination than it is to achieve that specific ratio. A postrun meal of rice and chicken (heavier on the rice than the chicken) will get you what you need for a speedy recovery. But good nutrition isn't about eliminating one type of food or nutrient in exchange for another. All foods have a place on Carmichael's table. It's just a matter of choosing the right foods, in the right proportions, at the right times, to yield the energy you need to run and live at an optimal level. His nutritional strategy even leaves room for indulgences, in moderation. Carmichael himself admits to bimonthly Ben & Jerry's binges. And Armstrong? It's said he goes for apple fritters whenever he can get his hands on them. Good luck finding those in France.

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PERIODIZATION FOR IDIOTS How do you apply the principles of periodization to your diet without complex nutrient calculations? Remember that the concept of eating more carbs during your heaviest training is more important than trying to adhere to specific numbers. But when you're upping the miles, adding just one of these mini meals per day gives you the extra carbs you need to keep running strong. 1 cup vanilla yogurt + 1 cup fresh fruit (60 grams carbs) Bonus Benefit: provides over 40 percent of your daily calcium needs 1 cup orange juice + 1 banana (52 grams carbs) Bonus Benefit: packs almost 200 percent of the Daily Value for vitamin C 1 slice banana nut bread + 1 cup skim milk (about 45 grams carbs) Bonus Benefit: gives you 25 percent of the Daily Value for calcium 1 PowerBar energy bar + 8 oz PowerBar Endurance sports drink (62 grams carbs) Bonus Benefit: provides plenty of sodium and potassium to keep you well hydrated Smoothie of 2 cups skim or soy milk + 1 1/2 cups strawberries + 2 Tbsp soy protein (about 50 grams carbs) Bonus Benefit: contributes about 5 grams of fiber 1 1/2 cups multigrain cereal + 1 1/2 cups skim milk (54 grams carbs) Bonus Benefit: contains over 100 percent of the Daily Value for iron 1 bagel + 1 banana + 1 Tbsp nut butter (about 75 grams carbs) Bonus Benefit: provides 12 grams of protein


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Eat Like A Champion | Asha for Education

Training :Race Training

CHAPTER 19 RACE CHECK-LIST Whether you're running a local race or traveling hundreds of miles to an exotic local e, we've got you covered. Every runner has done it. Unpacking the night before a big race, in a hotel far from home, you discover that you've forgotten something. Maybe you left behind socks, gels, safety pins, or something that can be replaced. But maybe you forgot those shoes you've been training in all season. Or that lucky pair of shorts. Avoid the pitfalls of the forgetful runner by planning ahead. Print out one of our three checklists, found below, and double-check it before you walk out that door. Whether you're running a local race or traveling hundreds of miles to an exotic locale, we've got you covered.

LOCAL RACE Think of this as your neighborhood 5K, where you'll walk out the door wearing most of your gear.

Pre-race:

Race confirmation

Vaseline or other anti-chafing lotion

Sunscreen

Lip balm with sunscreen

Hat or visor Safety pins

Water bottle

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Race:

Sunglasses

Gels or sports drink if you've been training with them

Band-Aids or NipGuards if necessary

Post-race:

Extra socks

Extra shirt and shorts/pants

Waterproof jacket

Food if you won't be fed at the post-race festivities

Towel

REGIONAL RACE For this race, you'll be in the car for an hour or longer, but won't be staying overnight. You may not be wearing your race gear for the trip.

Pre-race:

Race confirmation

Directions to race and number pick-up (www.mapquest.com)


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Race Check-list | Asha for Education

Sunscreen


Hat or visor

Safety pins

Water bottle/hot beverage travel mug for the drive

Toilet paper

Race:

Shoes, orthotics if necessary

Singlet/short-sleeve or long-sleeve shirt for race, as weather dictates

Sports bra

Shorts/tights for race, as weather dictates

Socks

Sports watch

Sunglasses Gels or sports drink if you've been training with them Band-Aids or NipGuards if necessary


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Post-race:

Extra socks


Waterproof jacket


Towel

OVERNIGHT RACE You've trained several months for this race, which may be a half or full marathon in an unfamiliar city. Prepare for any weather, regardless of what the forecasters predict.

Pre-race:

Race confirmation

Hotel confirmation

Plane tickets

Directions to race start and number pick -up (www.mapquest.com)

Course map


Sunscreen


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Hat or visor

Safety pins

Water bottle for the flight

Healthy, carbohydrate-laden snacks for the flight

Area maps

Area guide for restaurants and events

Camera and film

Extra cash, travelers checks, or credit cards

ID and passport if necessary

Street clothes and shoes

Toiletries including a travel-sized first aid kit

Ear plugs

Travel alarm

Toilet paper

Food you usually eat for breakfast before running


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Race:

Shoes, orthotics if necessary

Singlet/short-sleeve shirt

Long-sleeve shirt

Sports bra

Shorts

Tights Socks

Gloves

Sports watch

Sunglasses

Old sweatshirt or T-shirt you can toss after a few miles

Gels or sports drink if you've been training with them

Energy bars if you'll be standing around for several hours before the race

Fanny pack if you run with one

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Post-race:

Extra socks


Waterproof jacket


Ibuprofen

Towel

Plastic bag for ice, dirty clothes, etc.



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Training :Race Training

CHAPTER 20 IT'S TAPER TIME The final 3 weeks are the most important in any marathon-training program. Here's everything you need to know and do leading up to race day. By Bob Cooper

There are as many marathon-training plans as there are marathoners. So how do you know if you're following a good one? Take a look at the last 3 weeks. Every good marathon-training plan should "taper" during those final 2 1 days. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counterintuitive. "So many runners train hard right up to the day of the marathon because they're desperately afraid of losing fitness if they don't," says Patti Finke, who coaches 250 marathoners a year as co-director of the Portland (Oregon) Marathon Clinic. "What they don't realize is that in those last few weeks it's the rest more than the work that makes you strong. And you don't lose fitness in 3 weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn't change at all." Research reveals a lot more than that. A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones--all depleted by high mileage--return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or get injured just before the race. And get this: The av erage performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon. The review's main conclusion: "The primary aim of the taper should be to minimize accumulated fatigue, rather

than to attain additional physiological ada ptations or fitness gains." In other words, it's ti me to chill. So don't blow it after all those weeks of training. The following plan shows you exactly how to modify your running, thinking, and eating in those 3 crucial weeks before you toe the line. So relax. We've got y ou covered.

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3 WEEKS TO GO

Week 1 of the taper begins the day after your last long run of about 20 miles, 3 weeks before the marathon. The taper starts gradually, because this training still "counts," a nd a dramatic drop in workload isn't necessary yet. This week, you need to run a bit less, eat a bit more protein, troubleshoot your race plan, and choose your race-day shoes. Training Checklist

1. Last week should have been your highest-mileage week. This week, stick with the same basic running schedule you've been following, just decrease your total mileage from last week by at least 20 percent. 2. Your shorter weekday runs shouldn't be much different than last week's, but shave a mile or 2 off your longer midweek runs. 3. Generally, weekday training should consist of one medium long run of 8 to 10 miles, one marathon-goal-pace run of 4 to 6 miles, one nonrunning day, and two runs of 3 to 5 miles. 4. Your weekend long run (2 weeks before the marathon) should be a 12- to 14-miler at the same pace--not faster-as the previous week's 20-miler. 5. Except for the marathon-goal-pace run, all running this week should be at a relaxed pace of 11/2 to 2 minutes slower per mile than marathon goal pace. 6. Avoid running extremely hilly courses, hill r epetitions, or speed workouts. This kind of training leads to muscletissue damage, which you need to minimize throughout your taper. Mental Preparation

7. "Think of all the problems that could arise and work through how you'll handle them," says Kate Hays, Ph.D., a sports psychologist, longtime runner, and director of the starting-line "psyching team" at the Toronto Marathon. "Doing this will provide solutions so that you won't panic in case one of the scenarios does occur, and it reduces your anxiety because you'll know you're ready for any situation." Mentally rehearse the following scenarios:

•

•

•

•

It's warm, freezing, or blustery. Less-than-ideal conditions mean you have to adjust your time goals. Headwinds can slow your finish time by several minutes, and heat or cold by even more. A survey of marathon finish times suggests that 55 degrees is the ideal temperature, a temperature of 35 or 75 degrees adds 7 percent to your time, and an 85-degree day adds 10 percent. You start out ahead of goal pace. Slow down to goal pace as soon as you figure this out (hopefully no later than when you hit the first mile marker), because running an even pace is crucial. You start out slower than goal pace. Speed up, but only to goal pace, because trying to "make up for lost time" is a fool's game. You can still achieve your goal time by speeding up slightly during the second half of the race. You slip off goal pace midrace. This is the time to become your own cheerleader. Coax yourself back into the groove by thinking about all the training you put in and how badly you want to achieve your goal.

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•

•

Your old (knee/shin/foot) problem acts up at midrace. Decide in advance how bad it has to get before you'll drop out. A good guideline is that if the pain forces you to alter your stride, drop out so you don't develop a long-term injury. A side stitch strikes. As excruciating as these can be, plan on hanging in there, because most stitches vanish within a couple of miles--especially if you slow down and apply pressure to the area where you feel the stitch.

Nutritional Needs

8. "Take in a lot of protein this week to aid in the repair and recovery of muscle tissue damaged during the highmileage phase of marathon training," says Alan Tichenal, Ph.D., a University of Hawaii sports nutritionist and 20time finisher of the Honolulu Marathon. Shoot for 75 to 100 grams of protein per day. 9. If you don't eat meat, fill up on protein from eggs, beans, dairy, a nd soy products. 10. To rebuild your literally "run-down" immune defenses and possibly prevent a cold or flu, load up on Vitamin C. Kiwis, orange juice, red bell peppers, broccoli, a nd strawberries are the most potent food sources. 11. Stock up on lysine, an amino acid found mostly in meat and fish that will further help your immune functions. Wheat germ or a 500-milligram supplement are the best vegetarian options. And Don't Forget

12. This week, buy the shoes you plan to wear in the marathon, and wear them on most of your runs until race day. Stick with a brand or model that's worked well for you in the past. 13. If you already have shoes in mind for the race, be sure they're adequately broken in, but not worn down. Most running shoes lose their cushioning and resiliency at 300 to 500 miles.

2 WEEKS TO GO Week 2 is a transitional period. You're halfway between the agony of your last 20-miler and the ecstasy of the marathon. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance. Training Checklist

1. Your mileage this week should be about half to two-thirds the amount you ran during your highest mileage week. 2. Almost all running should be slow (11/2 to 2 minutes slower than marathon goal pace) except for 2 miles run in the middle of a midweek 4-miler at marathon goal pace. "Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day," says Finke. "This follows the rule of specificity--simulating as closely as possible what you hope to do in competition." It's also fine to throw in a few 100-meter strides after one or two workouts just to help you stay smooth and loose. 3. Weekday short runs should not exceed 4 miles. 4. Your longest weekday run should be 6 to 10 miles. 5. Your weekend long run (1 week before the race) should be 8 to 10 miles. Any longer and your muscles may not be able to fully rebound before the race. Mental Preparation

6. "Set multiple goals so you won't come away from the race empty-handed," says Hays. "Set three time goals-- 'fantastic,' 'really good,' and 'I can live with that' finish times." These can each be separated by 5 to 15 minutes.

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7. Set general goals, such as not walking, finishing strong, or simply enjoying yourself. 8. Check the race Web site for race-morning particulars such as start time, and work out the details of how you'll get to the start on marathon day. Logistics you'll want to consider: where you'll park; how early you want to arrive (an hour before start time is ideal); where you'll stow your gear during the race. 9. Also check the race Web site for the course map and study it. 10. If the race is local, drive the course or run key sections to make it easier to visualize between now and race day. Nutritional Needs

11. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. "This is no ti me to diet," says Tichenal. 12. Even though you're running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (30 percent of your daily calories) is beneficial because it can be a ccessed as a backup energy source when stored carbs are used up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious "wall." 13. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream. And Don't Forget 14. If you've been lifting weights as part of your training program, stop. Weight training at this stage of the game can't help your race, but it can sap your strength or cause an injury.

1 WEEK TO GO During Week 3 of your taper, things can get ugly. Two weeks ago you ran 20 miles in a s ingle run, but now you won't run this amount all week. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathoners preparing to race this coming weekend are going through the exact same thing. And take refuge in your final mission: to ensure that your body is sufficiently fueled, hydrated, refreshed, and recovered for the task. Training Checklist

1. Beginning on Monday, do no runs longer than 4 miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. 2. Almost all running should be at 11/2 to 2 minutes per mile slower than marathon goal pace--except a Tuesday 2miler at marathon goal pace, sandwiched by 1-mile jogs. Again, if you want, throw in some quick 100-meter strides after one or two of your workouts. This helps fight off the sluggish feeling that can occur during your taper. 3. Three days before the race, run just 2 to 3 miles easy. 4. Two days before the race, don't run at all. 5. On the day before the race, jog 2 miles to take the edge off your pent-up energy so you'll sleep better that night. Mental Preparation

6. "Confidence should be the focus of the final week," says Hays, "but you may still experience anxiety. If so, remind yourself that you're physically prepared because you did the necessary training, and you're mentally prepared because you did the necessary trouble-shooting and goal-setting." 7. Try to minimize job, relationship, and travel stresses all week. 8. If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expand as y ou inhale. Focus your attention on the breathing and any positive, calming image. Asha for Education | It's Taper Time

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9. If you're too super-charged with energy to sleep, try this relaxation exercise. First tense, then relax y our muscles, one at a time, starting with the muscles in your face and working down to your toes. Sex can also help relax your mind and body. Nutritional Needs

10. "Emphasize carbohydrates more than usual in the last 3 days before the race," says Tichenal. About 60 to 70 percent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals, and fruit are healthy choices, but even sodas and sweets do the job. It all turns into muscle glycogen. 11. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count toward your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in color. 12. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatremia, a rare but dangerous condition that can afflict marathoners. Drinking sports drinks and snacking on salted popcorn and pretzels will help keep your sodium levels up. 13. Don't look at the scale. Because of your fully stock ed fluid and fuel stores you're likely to gain a couple pounds this week. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less--and you'll lose those pounds by the finish line anyway. And Don't Forget

14. Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself. 15. Don't try anything new. No new foods, drinks, or sports. 16. Don't cross-train, hike, or bike. 17. Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it. 18. Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long. 19. Remember: During this final week, you can't under-do. You can only overdo.

THE FINAL HOURS Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs:

1. 2. 3. 4. 5. 6. 7.

Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning. Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects. Drink 8 to 16 ounces of sports drink 60 to 90 minutes before the race. Arrive at the start about an hour early, so you won't have to rush. Joke around with friends or fellow runners before the race to lighten your mood. About 25 minutes before the start, do some walking, slow jogging, then a few 50-meter pickups at race pace. Visit the portajohn one last time. Mentally review your race plan. Position yourself appropriately at the start a ccording to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners who started too fast.

Taper Tips for Shorter Races

The taper is nearly as important for a short race as for a marathon; it just doesn't need to last as long. 86


1. 2. 3. 4. 5. 6.

For half-marathons, limit your long run on the previous weekend to 8 or 10 miles, and cut your usual run distances in half the rest of the week. For 5-Ks to 10-milers, cut your mileage in half for 3 to 5 days before the race. If you do any speedwork in the last 3 to 6 days before a sub-marathon-distance race, make it only a third of a normal speed session. Carbo-load in the last 3 days before a half-marathon if you wish, though it's less crucial than it is for a marathon. Don't carbo-load before races shorter than 10 miles, because it doesn't help a nd the extra weight you may gain will slow you down. If you're nervous in the days before a sub-marathon race, remind yourself that you can run another one in a few weeks if it doesn't go well.


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Injury Prevention :Injury Prevention CHAPTER 21 AVOID OVERUSE INJURIES

4 strategies to help you stay injury free By Jeff Galloway Imposing the inevitable left-right, left-right on the body several hundred times every mile leaves runners vulnerable to a wide array of overuse injuries. With a few preventive measures, however, you can sidestep most of them. Try these four strategies: (1) Run every other day. By allowing 48 hours between your workouts, you enable your body to recover

from the previous run and minimize your injury risk. (2) Schedule long runs every other week. Weekly long runs may not give your body the time it needs

before going long again. (3) Increase total mileage by no more than 10 percent a week. Also, take a ?half-mileage? week every

three or four weeks. (4) Build intensity gradually. Add only one quality training element (hills, tempo runs, speedwork) at a

time to your schedule. So if you begin doing hill workouts, wait at least three weeks before adding a track workout or other speedwork to your routine. And keep in mind that quality workouts should make up no more than 20 percent of your total training.


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Avoid Overuse Injuries | Asha for E ducation

CHAPTER 22 SPORTS WATCHES STRONGLY RECOMMENDED FOR MCC TRAINEES by John Steitz, MCC Coach

Sports watches for distance running need not be expensive. A $20.00 or $30.00 Timex Ironman watch from Walmart or Target may provide all that you need. I have been using the same $35.00 Timex Ironman watch for the past four years (albeit now on its second watch band), and it still provides me all the information that I require.

The two sports features which distance runners use most often are the Chronometer and the Countdown Timer. Some watches include lots of other feature, some of which are handy, some of which you may never use. Newer models incorporate the sports watch features with a heart-rate monitor and/or a GPS system. But you will pay a lot more for either of these gadgets.

The Chronometer records elapsed time, and most watches allow y ou to break up and entire run into “laps” or other period for your training. On a track, you turn on the chronometer at the beginning of the run, and then every time you pass the starting point (and start a new lap) you press the “lap” button and the watch calculates a new elapsed time, retaining the record of each previous lap (up to a given maximum, generally 30 laps or higher on new watches). By comparing the various lap times, you see how your run progresses (or digresses) the further you run.

On a road race, a chronometer lets you calculate your time for each mile, or each section of a course separately and also lets you total your overall time for that race or training run. If you use your chronometer to measure your time for one mile (generally, a mile in the middle of your run, not at the ginning or end of it), you will learn your “pace” per mile, and can use that to match yourself with running partners, or to measure your progress. By comparing differing times over the same distance, on various runs, you can gauge the effectiveness (vel non), of shoes, pacing, heat, sleep, time of day, hydration, nutrition, and other variables on your running ability with an *objective* measurement. Sometimes your subjective feel for how fast you are running is not accurate, and a chronometer can show you when you are doing really good, and when something is amiss.

On MCC long runs, one simple application for a chronometer is to measure the time elapsed on both the “out” and the return of an “out-and-back” course, which are 80% of our long run courses. On these courses, each of the two legs is exactly the same distance, so any difference in time reflects your pacing, and your efforts are various points of the run. A common training goal of distance running is to run a “Negative Split” – where (if both halves of the course are the same distance) the time on the second half of the run is less than the time on the first half. To run a negative split, you have to start the run *really* slow, compared to what you feel you could be doing, so that you will have the energy left to keep up that pace – or even improve it – during the second half. For anyone who ever “went out way too fast” a chronometer can help you train yourself toward a better pacing strategy.

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A Countdown Timer , is just that, a timer that starts at a given hour/minute/second setting and then counts down to zero and beeps at you. Most watches have a repeating feature, where once the timer reaches zero, it jumps back to the starting value and does it all over again….and again…and again….as long as your run lasts.

[I once ran a marathon where my watch had gotten its timer knocked out of repeating mode, and I had to do a three-button reset every few minutes to start the timer anew, because I didn’t want to stop and fiddle with the watch to get it back into repeating mode. It was annoying as heck – but that race was still my second-fastest marathon time, ever (!)]

You use the countdown time to remind you to do something during your run….either to take a scheduled walk break (instead of the unscheduled ones you do toward the end of a long run ), or to drink fluids, or to eat a gel, or to stretch, or whatever. For my Penguins using the “Galloway” or walk-break method, you will need to master the countdown timer function to do walk breaks properly. Some of the fancier watches have a two-beep system, where you can set the first-countdown for the beep that tells you to take a walk break, and the second-countdown during the walk-break to tell you to start running again. Quite nice, if you’re willing to pay for it.

There is no standard button or menu configuration for sports watches, and each one is a mini-puzzle when you first start using it. Generally, all the watches in a watchmaker’s family (e.g. all the Timex Ironman varieties) have very similar menus and button arrangements, so sometimes you can guess correctly. When all else fails, read the manual.

Play with your sports watch during your short, mid-week runs. Then, when you are comfortable with it, start using it on your long runs. By race day, I believe it will be a valuable tool for you, and may make this training season, and your efforts on race day, easier and more enjoyable.

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CHAPTER 23 PACING By John Steitz, MCC Coach

Starting with Sunday’s races, the next two months serve as the heart of your marathon training – when our Saturday “Long Runs” really are *long* runs – building up your strength and endurance for your target race in the Fall – either the Marine Corps Marathon, or the Baltimore Half Marathon. One of the questions that comes up most often in training, and during races, is that of pacing. What race pace should I set for myself, to ensure optimum performance, while still reserving enough energy to complete the race, and to avoid injury? What pace should I set for myself during training, to ensure that I am sufficiently prepared for the race, yet avoiding injury that would knock me out of the race, or the rest of my training? Unfortunately, there are about as many different answers to these questions as there are running coaches. And I suspect that there are different answers based on each person’s natural ability, running experience, training base, gait, injury history, performance goals, hydration, nutrition, and a host of other factors. What I want to do in this article is to give you some information for your to interpret all the recommendations and pieces of training advice you will hear throughout your experience training for distance races, or in running of any kind. Probably the best measure of your own level of effort during any run (or any other exercise) is your heart rate. The latest research and study has tended to look at effort expended (as measured by heart rate) instead of pace or distance run, as the true measure of training effectiveness. E.g., http://www.runningtimes.com/rt/articles/?id=7479&c=2 Measuring your heart rate while running has gotten a lot easier with recent technology than it used to be. Now, I’m not suggesting you run out a buy a heart-rate monitor for your training – you do *not* need on of these to complete marathon or half-marathon training. But a heart rate monitor is a neat toy, and it will tell you a lot about your own physiology. Measuring your heart rate each time you run, can tell you how your body reacts to various stressors – heat, hydration (or lack thereof), glycogen levels (or lack thereof), distance, etc. You can run the same route two days in a row, in the same elapsed time, but your heart rate may be different on each day, as you may have to work harder, or not as hard, to achieve the same pace on the two runs, based on what your body is undergoing at that moment in time. And if you train based on a given level of exertion, you train at that level – whether a 7 minute-per-mile pace creates that exertion on your body, or a 15 minute-per-mile pace.

In running advice, heart rate is usually expressed as a percentage of one’s maximum heart rate – the level of exertion one should not exceed under any circumstance. This maximum is affected by age, and was traditionally expressed as (220 – [person’s age]) = maximum beats per minute. For example, if I’m 42 years old, my maximum heart rate is 220 – 42 = 178 beats per minute. No matter how hard I exert myself, the fastest I will ever run at any

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given point his year is the pace where my heart-rate is up around 178 beats per minute – and even then, not for very long at all. Maybe if I’m running away from a falling building, or something like that. [Newer formulas for heart rate maximums tend to differentiate by gender: http://www.coolrunning.com/engine/2/2_1/1127.shtml Wait until your second season of training before you go to this level of scientific tinkering.] Two other factors which are not indicated by heart rate, but from which they usually can be estimated, are your “VO2 max” and your “lactic threshold,” closely related, but technically different. “VO2 max” is the point where your circulation and respiratory systems are maxed out - the point at which your body cannot provide all the oxygen y our muscles require, not remove all the carbon dioxide you muscles generate. Your body can continue to function with an oxygen deficit to your muscles, and this is called “anaerobic” (without oxygen) exercise. Anaerobic running is pure sprinting – you run like the wind, but you are totally winded within a few hundred feet, at most. You cannot keep up anaerobic activity for any length of time. By contrast, “aerobic” exercise (with oxygen) is where your muscles’ demand for oxygen does not exceed your body’s ability to deliver it to the muscles.

The vast majority of your running is aerobic, as is ALL your distance

running. VO2 max is somewhere around 80 -90% of your maximum heart rate, depending upon the individual. Your “Lactic Threshold” is the limit of your body’s ability to remove the lactic acid generated by your muscles during exertion. It is found at a heart rate level lower than the VO2 max, and is not usually pegged to a specific heart-rate.

You ran run longer above your lactic threshold (but still aerobically), than you can above your VO2

max, but the distance you can do so is still fairly short – a few miles at most.

Exceeding your lactic threshold

usually results in aching muscles, but you aren’t necessarily out of breath. The good news is that lactic threshold can be raised through training and experience, one of the adaptations your body undergoes as it becomes more fit. Versus the much, much more difficult task of changing one’s VO2 Max, which is the stuff of labs, white coats and chemicals – not on your training plan this year! I explained these concepts because they relate to a lot of advice one hears from coaches.

With heart-rate

monitors, that advice is usually expressed as “Run at 82-88% for x number of minutes.” Or elsewhere, it is expressed as “Run at a 5K pace.” Or “Run at a Half Marathon Pace.” But how do you know what pace to run if you’ve never run one of these races? Well, measuring your heart rate is a good way to guestimate. Sprints are anaerobic, and your heart rate is way up there above 85% max. 5K races are usually run at a pace above lactic threshold, but below VO2 max. Most training programs for 10K races and longer aim for a race pace *just* below lactic threshold, but practically, the first time racer doesn’t achieve these for anything above a 10K. 10 Mile or Half Marathon pace is slightly slower than 10K pace, and 20 Mile or Marathon pace is slightly slower than that. The best way to estimate your marathon (or half marathon) time is to run a few shorter races, to gauge your race pace. The races this weekend, and others in the next three months, will give you that opportunity.

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There are

some neat web sites that will estimate your marathon finish time, based on your prior 10K, half-marathon, or any other shorter-race times, e.g.: http://www.runnersworld.co.uk/news/article.asp?UAN=1681 http://www.runnersweb.com/running/calculators_hong.html#Marathon%20Time%20Predictor Your time for a longer race is *not* merely a multiplication of the shorter distance. Even among the best runners, their best marathon pace is slower than their best 10K pace. The shorter the distance, the faster the pace you can keep up for that entire distance. When all is said and done, there are two basic schools of thought regarding your training pace during marathon training. Most programs lean toward one or the other in their advice on pacing. The first school argues that your pace while training is the pace you will be able to maintain on race day, so you should train at your target race pace. The repetition and conditioning your body undergoes keeping that pace in training will strengthen your body for better performance on race day. Because you cannot (nor should not) race faster than your train, your training must be at a consistent pace from day one, a pace that pushes your physical and psychological development. In terms of heart-rate, your pace should be somewhere in excess of 70% of your maximum. Most of the literature I have found recommend this approach for more advanced runners – not for first-time marathoners. The second school counsels that, especially for first-time marathon trainees, that increases in distance should not be accompanied by increases in pace.

Long runs should be run at a much slower than race pace, to build up

endurance, while minimizing the risk of injury.

Shorter, mid-week runs may be run at faster speeds, to get the

body used to running at speed. But the only time that speed and distance should be combined (if at all) is on marathon (or half marathon) race day.

In terms of heart-rate, your effort on a training long run should be

somewhere in the 60s, percentage wise, perhaps faster on race day. c.f., e.g.,: http://www.joehenderson.com/lsdbook/forum.html I, myself, tend to follow the second school for the folks I coach.

The goal of your first marathon should be to

complete the race, injury-free, and to post a finish time slow enough that it’s very easy to beat the *second* time your run a marathon. I also preach the concept of the “Negative Split.” [A “split” is any time that a run is split into two or more portions. Each portion is timed separately, so that in the case of a track workout, the first loop around the track (the “first split”) is at one time, while the second loop around the track (the “second split”) is another, etc.] A “Negative Split” means that if you divide your run and your race into two halves, the second half should be run faster than the first half. I preach Negative Split for folks of any natural pace or ability, because the marathon is *not* a sprint, a 5K, or even a 10 Mile race.

It is a race at the upper limits of one’s natural glycogen reserves, a distance and time spent

running that can dehydrate the body like no shorter race will, and a psychological test of endurance. The half marathon is only slightly less challenging for those new to running, or to those whom I call “Super Penguins” at the back of my flock.

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If you practice Negative Split in training, y ou will resist the natural tendency to race out of the starting gate on race day and waste all your energy in the first few miles. You will keep your reserves on hand for the end of the race, when you will need every ounce of ability and endurance you have mustered over the previous six months of training. You will keep a consistent pace your 10, 15, 20 miles, instead of joining the death march across the 14

th

Street Bridge. And maybe, just maybe, you will feel half-decent, physically, when you cross the finish line and get your medal. To *do* a negative split, you have to deliberately run the first half much slower in terms of perceived effort. The reason for this is to conserve effort, to conserve resources, for the second half of a long distance. important part is to SLOW DOWN at the start of the long run.

But the most

Really. To the point where it basely seems like

you’re putting in any effort. Keep that up for the entire first half of the run. Then run “normally” on the second half, back to home base – if you can. . So as you race or train this weekend, and as you training the remaining 3+ months toward your target race, please watch your pace. On your long runs, set a pace that you can keep up the entire route – or better yet, set a slow pace to start, that you can increase in the second half. If you find yourself walking the entire last portion of the Saturday long run, YOUR STARTING PACE WAS WAY TOO FAST! Slow down at the start, and keep at least a consistent pace start to finish. Don’t run your long runs as fast as your 2 mile runs around your neighborhood. If you train properly, you will challenge your body to go beyond its limits, and you will complete your target race. But, as you set you pace on training runs, and on race day, respect the distance. Train hard the next few months, and train smart!

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Marathon Training Manual 2011

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