Training Tips and Fun Facts.

This blog post is for the runner or the one that is curious about running. It consists of fun facts and simple tips on anything from nutrition to stretching or tips to know when running a race. I hope you enjoy this and its diversity as much as I enjoyed collecting it~

Marathon Presidents!:

George W. Bush Houston Marathon 1993 (3:44:52)

Michael Dukakis, Former Governor of Massachusetts, Boston Marathon 1951 (3:31:00) 

John Edwards, Former United States Senator, Marine Corps Marathon 1983 (3:30:18)

Al Gore, Vice President of the United States at the time, Marine Corps Marathon 1997 (4:58:25)

Mike Huckabee, Governor of Arkansas, Little Rock Marathon 2005 (4:39:04), Marine Corps Marathon 2005 (4:37:29)

Sarah Palin, Governor of Alaska, Humpy's Marathon 2005 (3:59:36) --RUMOR HAS IT,Sarah is training to qualify for the Boston, Sarahs father ran the Boston Marathon!

Training TIPS:
1. If your Ipod is your running partner  try skipping it and listening to your feet to hear your pace and your gait.
2. Be prepared to remove the words “can’t” and “never” from your vocabulary.
3. Even a bad run is better then no run at all.
4. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
5. Four laps around the local the high school track equals one mile
6. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
7. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
Run facing traffic
8. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
9. Log your mileage for your legs and your Shoes. Too much on either will cause you injury. 350-500 miles for shoes
10.Do not increase your mileage more than 10 percent per week

LOL...Can you see Andy's SWEAT thong!!

Nutrition

1. Complex carbohydrates provide slow and steady fuel. Complex carbohydrates such as whole grains, whole breads and unrefined pastas, vegetables and potatoes will not produce the sharp blood sugar spikes and lows, which can leave you feeling depleted before the end of your run.
2. Refuel during workouts that are more than 30 minutes in length. Drink fluids that have simple carbohydrates.
                                    
3. Be sure your body receives the recommended daily protein requirements: 1.0 to 2.0 grams per kilogram body weight (1.0-1.5 grams/kg for “ball” sports such as tennis, golf, football and squash and 1.50-2.0 grams/kg for the more extreme sports such as marathon running and body building).
4. Adequate protein. Antioxidant nutrients. Adequate fluid AIDS in healthy recovery!
5. Monounsaturated fats such as olive oil, flax seed oil, canola oil, and avocados are the healthiest fats to consume.
6. Drinking fluids you should consume least two liters, or eight cups, per day. Herbal teas, sports drinks, and fruit juices, can be counted as fluids, but be warned that caffeine and alcohol do not, as these will dehydrate you.
 7. Vitamins and supplements will play an important factor in your running performance and endurance.
I am a JUICE PLUS FAN!

It was Andy's long run, I not only ran a leg with him but grabbed

the bike to help him along the last couple miles~

LINKS:
For those who may be thinking of different ways to start running check out these links:
http://www.c25k.com/
http://www.jeffgalloway.com/training/
http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/plus/#//dashboard/

Quotes from Marathoners~

“If they've got the guts to do it, you can't really say anything about it.” RYAN HALL

"Every time I fail, I assume I will be a stronger person for it. I keep on running figuratively and literally, despite a limp that gets more noticeable with each passing season, because for me there has always been a place to go and a terrible urgency to get there." Joan Benoit Samuelson 

"That's the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is."
Kara Goucher

Weeks RUNDOWN Sept26-Oct 2~

Monday-8:01
Tuesday-Gym.1 mile
Wednesday-8:06
Thursday-8 speed work
Friday-REST
Saturday-6.01
Sunday-13:23
TOTAL miles=45

APPLE PIE!!! That makes running 13 miles ALL worth it!! That's NOT a Pillsbury Crust!!! 

Anita