Ready, Set, Go!

You’ve put in months of hard work and dedication, consistently sticking to a sound training program, and now your target 5K or 10K is just around the corner. Assuming you have trained properly, success on race day now depends on proper preparation and execution. Make sure you set yourself up for your best race possible by following these tips:

Ready!
One week before the race:

The week before the race, focus on your sleep and hydration/nutrition. While the amount of sleep needed to be truly rested is very individual, aim to get 7-8 hours of sleep a night. If you are getting good quality sleep on a regular basis in the week(s) leading up to your race, it won’t matter as much if you don’t get a great night’s sleep the night before the race, which may happen due to nerves.

Keep a water bottle with you and make sure you are drinking enough to stay well-hydrated. Our favorite tip on good hydration is making sure your urine is “clear and copious;” in other words, you are going to the bathroom frequently and the color of your urine is pale. Also aim to eat more whole foods in your diet- fruits, vegetables, whole grains, and other unprocessed foods. These foods will provide you with longer lasting energy and will fill your glycogen stores (your “fuel tank”) for optimal performance. Avoid, as much as possible, sugar, processed foods and alcohol, which will just give you an energy spike followed by a quick crash.

If you strength train, which we encourage, avoid weight training the week prior to the rest. This will further ensure that your legs are rested and recovered at the start line.

If you have not already done so, in the week or two before the race make sure to review all of the race details, including the race course/elevation profile, packet pick-up, race logistics (including parking, gear check, water stops), and the other information typically available on the race website. Don’t be caught off guard on race morning- start planning at least a week in advance!

Day before the race:

Continue to pay attention to your hydration, and plan to eat your last large meal about 12 hours before the race. Make sure that meal includes a higher percentage of complex carbohydrates- if you have been eating properly in the days leading up to the race there is no need to OVERload on the carbs. Instead, just focus on the percentage of carbohydrates and on eating whole foods that will provide you with longer lasting energy. Try and rest your legs as much as possible. Avoid extended periods of walking, if at all possible.

Set!
Race Morning:

Eat a light breakfast high in complex carbohydrates 1-3 hours before the start of the race. Eat something that you know will not upset your stomach and that, ideally, you’ve eaten before during training. Suggestions include whole wheat toast with peanut butter, cereal, or steel cut oatmeal with bananas or berries. Avoid too much protein as it can lead to stomach upset, and avoid simple sugars that will lead to a spike in your blood glucose levels and then a rapid drop, leaving you with an energy crash at the start of the race. Drink 2-3 glasses of water with your breakfast. Stop eating 1 hour prior to the race to allow your body to digest before running, and drink 6-8 oz of water 10-30 minutes before the start.

Plan to arrive at the race no later than an hour beforehand; for some larger races, you may need to be there even earlier. Give yourself plenty of time- it takes longer than you think to get parked, use the porta-potties, warm-up, etc.

For a 5K or 10K, warm up for at least 5-10 minutes before you get into your corral with some easy running, followed by a few stride-outs. If the weather is colder, take a little more time to warm-up to ensure that your muscles are nice and warm before the start.

Go!

Make sure you’ve “seeded” yourself appropriately at the start line. Faster (5-6 minutes/mile) runners should be at the front towards the start line, and slower runners/walkers towards the back. Some larger races have pace signs so you know where you should start, but if there are no signs, just use common sense to start in approximately the right area. If you do not, you risk going out too fast or getting stuck behind much slower runners. If the race is chip timed, you don’t have to worry about how long it takes you to cross the start line because your time will not start until you get to the front.

At the start of a large race, expect to be in a crowd for the first mile (or more!) Don’t weave around runners in front of you, which will waste energy. Find the path of least resistance and run in as straight a line as possible.

Don’t go out too fast! If you feel like you are going too slow (and you may feel this way before the crowds thin out), you are probably running at an appropriate pace. Plan to run a few seconds slower than your projected pace, then ease into your race pace gradually. If you feel strong the last 1/3 of the race, you can push the pace towards the finish line.

Drink at the water stations, especially during races longer than 5K. The amount of time it takes to grab some water is negligible and significantly helps your performance. Even 2% dehydration can lead to a decrease in performance, and once you feel thirsty you are well past this point, so even in cold weather make sure to take water along the course. Grab the paper cup from the volunteer, pinch it to form a spout, and drink it through the corner of your mouth. Even a small swig will be helpful. You can slow down through the water stations, but if you do (or if you stop), move to the right so other runners don’t bump into you from behind.

Congratulations!

SMILE as you approach the finish line- there are often photographers there to capture your achievement and you will be able to look up the pictures by your bib number (another reason to have your bib visible on the front of your clothing) after the race.

Continue walking after you pass the finish line- do NOT stop immediately because (1) you don’t want finishers behind you to collide with you, and (2) the blood that went to your vital organs during the run needs time to return to your extremities.

Make sure to grab some water and, within 30 minutes or so, a protein/complex carbohydrate snack. Lowfat chocolate milk is the ideal recovery “meal” with the proper ratio of carbs to protein (4:1), but any snack with protein and carbs will help repair the micro-tears in muscles and restock your glycogen stores.

Stretch and, if possible, get into an ice bath when you get home to help reduce any inflammation.
Take at least two rest days (active rest, i.e., walking or swimming) after the race before slowly resuming running to the level where you were before the race (reverse taper).

Be PROUD of your accomplishment, and set a new goal for yourself!!

Virtual Coaching

Our virtual coaching programs are perfect for youth and adult runners who prefer to run on their own instead of a formal group program, or for runners who do not live in the Metropolitan DC area. Virtual coaching is individualized to your specific background, experience, goals and schedule and includes:

• Initial in-person or phone session, typically lasting about an hour, during which we will review your background and goals and go over some basic running fundamentals including injury prevention, form, nutrition, running gear and selection of a goal race;


• Comprehensive training plan/calendar designed to fit your schedule and based on the principles of progressive overload and including strength and cross-training. Depending on your experience and goals, the plan may include speed and hill work, tune-up races, and other workouts aimed at helping you achieve your goals;


• Information on strength training, stretching and nutrition to compliment your running and aid in injury prevention;


• Weekly check-ins via phone or email to monitor and encourage progress, reevaluate the training plan, adjust the workouts, answer questions, etc.;


• Availability by phone and email to discuss any questions, concerns or issues that arise during your training;
• Race preparation, including pacing and nutrition strategy;

• Discounts for selected online running gear retailers and local races; and


• For local clients, the option of joining our group training programs for their weekly training runs.

Fees for virtual coaching are:

• $100 for the first month


• $90 for subsequent months

Please contact us for more information and to find out more about how virtual coaching can help you reach your running goals in 2012 and beyond!

6-Week Friday Morning Beginner Running Program

Take some time out of your busy life and focus on accomplishing a goal of your own! We're excited to be offering a 6-session Beginner 5K training program starting Friday, Octber 28, with group runs meeting at 9:45 a.m. at B'nai Israel in Rockville.

This program is designed to help you learn to love running. ALL levels welcome and strollers welcome!

Program details:
• Comprehensive training calendar
• Weekly coached group runs (Fridays 9:45-10:45 a.m. from B’nai Israel)
• Information on running-related topics such as stretching, strength and injury prevention
• Guidance and encouragement from certified, accomplished coaches

Cost for the 6-session program is $50/person. Program begins on Friday, October 28th and ends on Friday, December 9th (no group run November 25).

Register by selecting "B'nai Israel Friday 5K" from pull-down menu in right hand sidebar!

Runner Profile: Yaniv

One of the rewards of coaching is meeting inspiring athletes who come from all backgrounds and run for different reasons- some are former high school athletes looking to reclaim the "high" of competing, others are busy parents carving out some time for themselves. All remind us of the rewards of running and being active, but Yaniv is one athlete in particular that proves with dedication, determination and perserverence, even the seemingly "impossible" is possible.

Age: 38

When I started running: April 2011.

How I got started: In 2010 I had decided to have some kind of weight-loss surgery. By January 2011, I was officially denied surgery by my insurance company and was pretty devastated. I weighed 368 lbs. and had difficulty doing any kind of physical activity. I once tried to teach my girls how to ride their bikes but I couldn't keep up running by their side to guide them. I was out of breath just running a very short distance. I thought that surgery was my only option.

I had enough of living like this and I wasn't going to let the insurance company decide my fate. I took matters into my own hands and began to eat right with a low calorie diet. Surprisingly to me, the weight came off pretty quickly. After a month or so, I was able to start exercising as well. I went to the gym and walked on the treadmill. I also started taking long walks during my lunch hour.

My wife and Lisa encouraged me to join a training program for beginners, targeting a 5K race. I was a little intimidated by the notion that I could actually eventually run a 5k but it seemed intriguing so I gave it a try. The training program was an excellent introduction to the wonderful world of running. I am currently down to 248 lbs. and am still going strong.

Why I run: I run for many reasons. I run for health. I run to lose weight. I run because it's something that I thought I could never do. I run for the challenge. I run for the sense of accomplishment. I run to be a better role model for my children. I run because I can.

Favorite local race: I've run 4 races so far so this will probably change as I do more but so far my favorite has been the Rockville Twilight 8k. It was a beautiful night and I ran it with my wife which was fun to do. It was also the first time I ran 5 miles which once seemed impossible.

How I stay motivated: I stay motivated by the reminders of why I run. The feeling I get when I'm done with my run is so great that I easily carry that over until the next run. It's also a great feeling to post my accomplishments on Facebook and have my community cheering me on and encouraging me to keep going. Of course there's the added bonus of the weight loss and fitness I get from it.

Most memorable running moment: I have now completed 4 races including a triathlon but my most memorable running moment is without a doubt the first time my 5K training group switched from walk/run intervals to a 2-mile nonstop run. I didn't even think about the possibility of completing it without stopping. I had already planned my break points in advance. When the run started, something in me decided to just keep going and push through until all of a sudden it was over. I had done the impossible. I actually ran for 30 minutes without stopping. It felt amazing. Afterward, I sat in my car and started to cry with disbelief. I was so proud of myself and couldn't contain my emotions. I think about that day often.

Future goals/race plans: My future goals are to continue with this lifestyle and to keep building on it. My goals for 2012 are to complete a couple of marathons, an Olympic triathlon, and a century (a 100 mile bike ride.) I have 5 more races in 2011 scheduled including the Kentlands 5k, the Point of Rocks 10k, the Rockville 10k in November, the Hot Chocolate 15k, and the Rehoboth Beach Half Marathon on December 15. I have also registered for the 2012 Rock 'n' Roll Half Marathon in Washington DC in March.

Advice for new runners: My first bit of advice is to say "YOU CAN DO IT!" Running seems like something that only thin people that have been doing it since their youth could do. I'm here to tell you that you can be a runner too. Trust me, I went from not being able to run for more than 30 seconds to completing a triathlon in 4 months. It's not only that I didn't put out the effort, I honestly didn't think it was possible. I couldn't even imagine being able to run for 5 minutes nonstop let alone an hour.

Another bit of advice (that I sometimes forget as well) is that your speed is not important in the beginning. I was and still am self-conscience about my slow speed. There is so much emphasis on winning races, and being fast that it might get discouraging for us slow pokes. Your speed and endurance will increase with time. I started at a 15+ minute/mile and now am at an 11+ min./mile. Even if you come in last place, you're still way ahead of the person that never got in the race.

Yaniv in August, 2010 and August, 2011- What a difference a year makes!

Yaniv and two of his daughters after his first 5K in June 2011

Cadence Drill

One of our favorite exercises to gauge running form is a cadence drill. Physical Therapist and runner Rachel Miller introduced us to the importance of cadence (Rachel conducts running stride clinics which we highly recommend for all runners), and we go over this exercise with all of our runners.

Running cadence is also referred to as stride rate, and is the number of steps you take per minute when running. Based on studies of elite runners, ideal cadence is 180-190 steps per minute (or about 3 steps per second). We know, you’re thinking “but I’m not an elite runner.” However, this number is helpful for beginner runners, as well, as you increase your cadence, your body will naturally fall towards proper running form. A faster turnover forces a shorter stride, so that feet stay underneath the body as opposed to the overreaching stride (loping) common with slower cadence. With a slower cadence, you are wasting more energy vertically by “bounding” where more energy should go towards horizontal momentum. This over striding leads to landing on your heels (heel striking) which sends shock waves up your legs and can lead to all types of injuries. By concentrating on a higher cadence, you should tend to shorten your stride, stay light on your feet, low to the ground and in an upright position (leaning too far forward reduces your legs’ freedom of motion and slows cadence).

To determine your current cadence, and work on gradually increasing your turnover, try this exercise next time you are out for one of your workouts:

Choose a smooth, flat surface. After warming up and during one of the run intervals, count the number of times your right foot hits the ground in 60 seconds. If you multiply this by 2, you will have your cadence (double to account for both feet). Next, repeat the same exercise, running for 60 seconds and again counting the number of times your right foot hits the ground. This time, though, try to increase the number of right foot push-offs by 1-3 steps. Follow up with a slow recovery jog or walk before repeating the exercise again—do this two to four times total. Each time you run, try to continue increasing your push-offs by 1-3 counts until you are no longer running comfortably. At that point, back off the cadence and if you have any repeats remaining, maintain the number that allowed you to stay relaxed while still using a faster turnover.

Do this exercise one or two times a week to help your body get used to running at a higher cadence. Don’t try to get your cadence up to the ideal of 180 in one session—or even at all. It can take 1-3 months to feel comfortable at 180, but after 2-4 weeks of increasing cadence just a little bit, it should feel more natural. As with our training programs, slight gradual increases will help your body reset its running metronome at a faster beat over time!

Let the Kids Run!

Over the past few months, we've had the privilege to work with several budding runners under the age of 13, from young runners just starting to race at the 5K level, to soccer stars working on improving their 2-mile run time, to summer campers at the JCC of Greater Washington participating in the Kids Run the Nation elective. We love working with kids, as they are eager to learn and full of contagious energy! Running can help kids develop self-esteem, an increased interest in healthy habits and improve their stamina for other sports and an active life in general.

Contrary to popular belief, there is no evidence that running high mileage will damage young children. As this article explains, kids who train smart (progressive overload, plenty of rest and recovery, moderate intensity) are no more prone to injury than adults training at longer distances. As with all sports, it is important that the child (and not the parents) is the one who has the interest in and drive to pursuse running, but for kids who truly enjoy running, there is no evidence of a specific "cap" on their mileage.

Here are some general guidelines we use whenever we work with kids who love to run:

• The emphasis should be on FUN, with lots of games and unstructured play. A centipede run (where kids run in a line, pass a baton to the back of the line, and have the last person in line sprint the baton to the front of the line, beginning the pass-back again), obstacle course or game of tag are all great ways to help kids learn pacing.


• Utilize drills (again, fun) that teach fundamental athletic skills, such as body awareness, coordination, balance, agility and good form- we think exercises like "bang the drums," "foot fire," and "bad form/good form" are fun ways to teach kids fundamentals of form early in their running careers.


• For kids who want to run longer distances, incorporate more slow, long runs over intense interval training.


• Encourage kids to become well-rounded by participating in a variety of activities, which enables them to develop skills and strengths that compliment running.


• Make sure kids are wearing proper footwear- a specialty running shoe store can help you choose the right shoe for a child's biomechanics.


• Teach kids about healthy eating habits and the importance of food as fuel, as well as proper hydration.

Kids who love to run tend to set a great example for their peers (and adults!) and grow up to be healthy, active adults. Grab your favorite kids and go out for a run today!

National Running Day!

Happy National Running Day! To celebrate, we are offering $15 off our Fall Half Marathon Program for today, June 1, only! Click on the "buy now" button on the right side bar and sign up for the program for just $60. Come join us and reach new goals this year!

Runner Profile: Shaina

Shaina and her family following the 2011 Pike's Peek 10K- her kids are following her inspiring example!

Name: Shaina

Age: 40

When I started running: I've been running on and off for years but picked it back up more consistantly a few years ago when my youngest child started nursery school.

Why I run: Running is my favorite exercise to do. It gives me confidence, strength and energy. I also love the "me" time.

Favorite local race: Kentlands 5K. It was my first 5k and is still my favorite.

How I stay motivated: I always like to have a scheduled race on the calendar. It gives me a goal and keeps me focused. I also joined a great website (dailymile.com) that keeps track of my running mileage.

Most memorable running moment: I have two. My two most memorable moments are being on the running course and seeing the finish line for the Kentlands 5K and the Pike's Peek 10K. There is nothing like spending months getting ready for a race and then approaching the finish line of that race.

Future goals/race plans: Finish every race I start. Run more 5K's and 10K's. Eventually run a half marathon.

Advice for new runners: First, invest in a good pair of sneakers. It's worth it. You don't want to be sidelined by a running injury. Second, don't compare yourself to other runners. Everyone runs at their own pace. Third, sign up for a race in the future. It gives you a goal and you may find that as soon as you finish that race, you can't wait to sign up for another one! Finally, remember that walking out the door is often the toughest part of a run.

The Spirit of Boston

The following was written by Jackie Kascic, a fellow RRCA-certified coach, after finishing the Boston Marathon last week. We think it embodies the spirit of the Boston Marathon- and running in general- and reminds us that even when we're not setting a PR or having a perfect running day, it's important to remember how lucky we are to be able to get out there and run.

The Marathon

I remember the day that I qualified for the Boston Marathon – how happy my family and friends were for me. They were really probably just tired of me talking about it for so long. I qualified for Boston on my 8th marathon on a day where running seemed to come easy for me. We all have good and bad days. Never put too much emphasis on a bad run – there is always another one around the corner. When I first started running, I never thought I would run a 5-K let alone a marathon or the Boston marathon. I had little confidence in my athletic abilities. That changed slowly over time – very, very slowly. I qualified to run the Boston marathon at the Baltimore marathon – two days before registration for Boston opened. I thought – how lucky could I possibly be? Now I just had to wait until April tor run the marathon. I put myself through my usual barrage of fall torture (do as I say and not as I do) – running the NYC marathon and several other races.

I started training for Boston in January and everything was going fine – until I tweaked my IT band (the tendon that runs from your hip to your knee) a few weeks ago. It is a common running injury and not severe, but it needs time to recover which was something I didn’t have. I thought why did this happen to me now? How could this be fair? I was devastated but started aggressive physical therapy immediately. My physical therapist assured me that I would be able to run the race, but my leg would not feel completely normal. I had little confidence in the three weeks leading up to the race that I would be able to finish it. I said as little as possible every time someone asked me about the race as I had no confidence that I would be able to finish. I didn’t even make a final decision to go to Boston until Thursday before the race. This was a step forward – at least I committed to getting on the plane.

My husband and I flew to Boston on Saturday and took in some of the sites of Boston, including a Red Sox game. I went to the expo and felt a sense of panic that all of these people would finish, and I might not achieve that accomplishment. Sunday was filled with more apprehension.

Finally, Monday was here – Marathon Monday! I left my hotel room at 6:00 am to catch the bus to the little town of Hopkinton where I would sit around and wait for hours. It was great to see so many runners coming together for a common purpose. We arrived in Hopkinton before 8, and my wave wasn’t scheduled to start until 10:20. This part didn’t bother me – this is similar to the way the NYC marathon works. The girl sitting next to me seemed distraught. I tried to calm her down the best that I could. This made me feel better - it was a distraction from my own apprehension.

I got into my starting corral near start time and before I knew it – we were off! The first part of the race is downhill. My knee felt tight (not painful but tight) from the first mile. The downhill isn’t easy on the IT band. I just kept concentrating on moving forward. The miles seemed to go by slowly, and I wondered how I would ever be able to finish. I called my husband around mile 8. I am not sure what I wanted him to tell me - it is ok to quit or to keep going. He didn’t answer, and I just kept moving on. I figured it was easier to keep moving forward then to figure out how to get back to Boston J. I started listening to music at some point which I never do during marathons, but it was all I could do to keep focused. I stopped every so often (sometimes for long periods) to stretch. I was so worried about my knee tightening up.

Then the Turning Point!!! The course rolls past Wellesley College around mile 11. There are women everywhere with signs that say “Kiss Me”. I loved that part of the race – so much energy! I stopped to stretch and take some pictures before moving forward. After that, I was in the hills of Newton near the infamous “Heartbreak Hill”. The hills felt better on my leg, and I actually passed people at times (still stopping to stretch as needed). Heartbreak Hill had nothing on me – I never even knew when I really passed it until I saw a sign saying, “The Heartbreak is Over”. Once I got to mile 18, I knew I would finish if I continued to take it easy and follow my plan. I was close enough to Boston and started to think about the medal around my neck. I started high-fiving people and enjoying the energy of the crowd! A friend of mine said once you see the big Citgo sign – you are there! I saw it from a distance, but it seemed like it took a long time to pass it. The crowd support was great – lots of people everywhere!

Finally, I turned on to Boylston Street, and I could see the finish line. My husband yelled at me from the crowd, and I actually saw him! Two of my friends had made the trip to see me finish as well. They got to see all of the elites go by earlier in the day with a world famous time in the elite men’s race.

I crossed the finish line and got my medal and mylar blanket. I had tears in my eyes. I couldn’t believe what I had accomplished since my days of not being able to run a mile. It may have been my worst marathon time ever, but it felt like a big accomplishment in the face of adversity. Someday I will get back to that course and show it who is boss!

2011 Fall Half Marathon Program

Some of our 2010 Fall Half Marathon participants before 2010 Parks Half Marathon

We had such a rewarding experience with our 2010 Fall Half Marathon program, watching our runners successfully complete a number of Fall half marathons (some doing more than one!) and even go on to complete full marathons this winter and spring! We are looking forward to our second year coaching this program and welcome runners of all levels who can already run at least five miles to join us and discover the rewards (and the possibilities) that come with accomplishing something many only think about doing. Whether you've already run a half marathon (or more!) and want to continue to work on your speed in a group setting, or you've just worked up to a long run of six miles and want to take your running to the next level, we will work with you to reach your goals.

Our 2011 Fall Half Marathon program begins Sunday, June 26 with the goal of preparing runners to complete any of a number of Fall half marathons, including the Parks Half Marathon in Rockville on September 11, this 12-week program includes a comprehensive training calendar, weekly group runs on Sundays at 7:30 a.m. from various locations in Rockville, Gaithersburg, Potomac and Bethesda as well as discussions on topics such as strength training, stretching, injury prevention, nutrition and race preparation and access to experienced, knowledgeable and dedicated coaches.

The cost for the 12-week program is $85, and payment can be made online via PayPal by clicking the button below or on the right sidebar of our blog.

For runners who plan to sign up for the Parks Half Marathon, a well-organized and popular local half marathon, registration opens on Saturday, April 2 and spots may fill up fast so we encourage you to register as soon as possible on the race website at http://www.parkshalfmarathon.com/

Contact us at the email addresses on the left sidebar with any questions or for more information. To enroll, click on the "buy now" button on the right sidebar. We look forward to seeing you this summer!