YOU ARE NOW MORE THAN HALFWAY TO YOUR GOAL!

Today marked the end of the 13th week of training, and the Los Angeles Marathon is just 12 weeks away.  It’s time to take a moment and reflect on all that you have accomplished.

  • When the going got tough, you remembered to “Hold on!”
  • You have become part of something that is bigger than yourself.
  • You are making new friends, cheering them on, and feeling their support.
  • You are improving your physical health.
  • You are gaining the mental benefits of regular “moving meditation”.
  • You set a goal and are continuing to work hard to achieve it.
  • You have already gone further than you may have ever dreamed possible, and you gained the confidence to know you can accomplish even more.

I’m sure you can add many more successes to this list. I encourage each of you to reflect on and be proud of all you have achieved, and know that your successes on the team represent lessons you can apply to all areas of your life.

Go Team!

Two Options for Your Cooldown

Immediately after a long run, it’s tempting to grab a drink and a snack, and plop down into the nearest seat to “recover”.  It probably feels great at that moment, but what about tomorrow? You won’t feel as good then.  Why let all the metabolic waste sit in your muscles so you can be sore later?

With a proper cooldown, you can flush that lactic acid out of your muscles as your heart pumps in blood rich with the proteins and white blood cells needed to repair the microtears that occur with any strenuous exercise. Think of it as “out with the bad stuff, in with the good stuff”.  And that means you’ll come back feeling stronger.

You have at least two choices:

  • About a mile before the end of the run, start slowing down. By the time you get to the end, you should be walking.
  • Finish strong, but then keep going. Go right past the group waiting at the end.  Slow down to a jog, then keep walking.

Regardless of when you choose to start your cooldown, be sure to end your session with at least several minutes of walking before you sit down. Your legs will thank you the next day.

Go Team!

About those aches and pains

The distances are getting longer; and for those of you who weren’t long distance runners or walkers prior to the season, your body is undergoing a lot of changes.  This is a lot of new stress, and over time, your body will adapt.  You’ll become stronger and able to go longer, if, AND ONLY IF, you listen to your body along the way, and you train properly.  So here are a few tips:

  • Train during the week. Get out there at least 2-3 times. That’s the best way to feel good as the Sunday runs get longer. We are all busy and it can be hard to fit it into your schedule, but it’s always possible to make time for what’s most important. Your recovery and your health are important!
  • Roll. Muscle tightness causes you to run improperly, and when you run mile after mile like that, you are going to start hurting. Check out the video on the Training Tips tab of this website to learn how to use the foam rollers, and be sure to roll at least a few times a week. http://running4recovery.com/foam-rolling-techniques/
  • Ask for help. Rolling won’t address every ache and pain, so please don’t hesitate to ask for more guidance.  You can reach out to Nicole, Robin, or Brandon; you can contact Liddy HealthWorks, and you can also direct any questions my way.  We all want to see you succeed and are there to help.

Go Team!

Thinking about staying in bed on Sunday is okay, but…..

I want to share an inspiring story I heard this morning, because it’s about an internal conversation we probably have all had and the choices we considered afterward.

One runner told me that he opened his eyes this morning, pondered the list of excuses as to why he shouldn’t run, and decided those seemed like some pretty good reasons to stay in bed. But, then he asked himself “Who would I be cheating?” Knowing the answer, he inspired himself to get up and show up.  This morning, he ran the furthest he’s ever run; and he felt great about his decision and about his accomplishment.  Yup, getting out of bed early on Sunday morning doesn’t always feel good; but looking back at what you achieved by doing it anyway does feel awesome.

Next time you’re considering staying in bed, I hope you’ll ask yourself the same question, make the right choice, and come out to not only help yourself but to also support your team. Your presence makes a difference. You matter.

Go Team!