You still need to prepare for your upcoming training week so you can’t abandon discipline and focus altogether.  Eating well, staying hydrated and receiving adequate rest should be omnipresent every day of the week.  Sure, you can indulge in some of the things you deprive yourself of during the week; but moderation should reign supreme.

Setting your running things out on Sunday is a good starting point.  Planning your pre-run meal establishes a training mindset that doesn’t have to be jump started if you completely abandon your focus upon the completion of your training run on Saturday. 

Getting a good nutritional start each day with a well-balanced breakfast minimizes the chances of low-blood sugar and major indulgences in foods with high sugar or fat content later in the day.  Eating every two hours will also sustain your blood-sugar and minimize these indulgences.  Another good habit is not to eat too late in the day.  I try to limit my carbohydrate intake after 7:00 p.m.  

I recently mentioned the importance of a post-run routine (e.g., changing into warm comfortable clothes, using the stick, foam roller and stretching, eating within 30-60 minutes, taking an ice bath etc.) that will also pay huge dividends in all aspects of your running.  Years of running can make you muscles tighten and contract, which places more stress on your tendons and ligaments.  Increasing flexibility in and around the areas that runners typically experience tightening, particularly hamstrings and calves, reduces the likelihood of an injury.

Just as beginning each day with a well-balanced breakfast is a good habit, so is beginning each week with a well planned and strategic run.  I have always accepted the reality that the first mile of every run is going to be the most difficult so I decrease my pace by nearly 2 minutes than I expect to average for the remaining miles.  This gradual decrease in pace allows my heart to gradually pump blood/oxygen to my major muscles.  I also focus on my running efficiency and breathing so that I develop a rhythm to each run. 

I also focus on the mental aspect of every run.  I expect the demons of doubt to accompany me during the first mile of every run.  So I focus on why completing every run is important and how blessed I am to be able to run.  If you’re training for Boston, you simply need to think about April 16, 2012 and the importance of arriving at the starting line in the best possible physical shape and mental state.  And if you’re a charity runner you need no greater reminder than the funds that you are raising, which are so closely connected to your running, are making a considerable difference in the lives of others!

Running can be as simple or as complicated as you want to make it.  Developing good habits will allow you to keep it simple, reduce injuries and maximize the enjoyment of your running!

As the outsole and midsole of your running shoes wear, your legs go through a greater range of motion.  Eventually, even someone with a normal range of pronation will place as much stress on their lower extremities as an over-pronator.  This is a very subtle process that most runners won’t even notice until they run in a new pair of shoes.  New shoes will restrict this excessive movement and actually place greater degrees of stress on tendons and ligaments simply because they’re being used differently.

So what is the solution?  I recommend that you rotate multiple pairs of shoes to avoid becoming accustomed to the movement of just one pair.  I realize this can be an expensive prospect but rotating multiple pairs of shoes is actually more cost-effective than running in just one pair.  Let me explain…by only wearing one pair of running shoes you never allow your running shoes to fully recover.  It’s similar to you having to work overtime for weeks without a weekend break.  Your shoes need to recover just like you do.  You place nearly 3-4 times your body weight of force on your shoes with every footstrike.  Most midsoles are composed of EVA (ethylene vinyl acetate) or air blown rubber comprise  of tiny air bubbles that act as shock absorbers against this incredible force of running.  They need at least 24 hours to fully expand back to their full level of resiliency, otherwise they compress and break down prematurely.

Rotating your shoes provides the necessary rest to ensure full recovery.  So rotating several pairs of running shoes, while expensive in the beginning, is ultimately less expensive because two pairs of rotated shoes will outlast 3-4 pairs of running shoes worn individually.

Running in different shoes is also beneficial because your legs don’t become accustomed to just the movement of one pair of shoes.  Incorporating variety into your running is extremely beneficial.  You should be varying your distance, speed, and terrain.  You should also be rotating your shoes!

Without exception, they have all become believers after realizing how wonderful and energized they can feel during and after their runs. I hope that you will also consider incorporating regular walk breaks into your training if you haven’t already. The primary objective of these walking breaks is to conserve energy and reduce the stress you place on your lower extremities and ultimately maintain efficient form throughout your runs. The primary benefits are the ability to maintain your efficient running form throughout your runs, significantly reduce the risk of injuries and more thoroughly enjoy your running.

I recommend that you take regular walk breaks from the outset and not wait until you begin to feel they are necessary. If you wait until you are feeling tired before walking the cumulative fatigue may never disappear. The benchmark that I follow is one minute of walking for every 9 minutes of running. I keep my stride short during my walk breaks to reduce the stress being placed on bones, tendons, ligaments and muscles. I would describe my walking pace as moderate as my goal is to maximize the recovery and rest aspects of these breaks.

The water stops are the ideal place in a marathon to take a regular walk break. Stay to the middle of the road to avoid all the runners gathered at the first several tables all fighting for the same cup of replenishment. It is so much safer and the volunteers are far more appreciative at the last tables of every water stop. By waiting until the end of a water stop I am afforded the luxury of stepping to the side of the road in an area not littered with cups to enjoy a few gulps of replenishment before easing back into my running pace.

Now is the ideal time to incorporate walking into your training program. Runners that resist this methodology will pass you in the beginning of the marathon but become believers when you pass them completely energized as they are ‘forced’ to walk.

So walk early and walk often to more thoroughly enjoy every facet of your running!

The focal point of my coaching has been running efficiency and form.  If you’re able to run efficiently you can maintain your form throughout your runs, minimize the risk of injury and enjoy running far more.  He provided great feedback and provided the following testimonial.

I’ve decided to add a ‘Transform Your Running’ component to my coaching.  It will consist of a private 90 minute session for $100 (the average cost of a pair of running shoes) .  I hope you will also check out Ed’s website at the end of his testimonial.  He’s a professional musician and has an impressive list of accomplishments.

“ I had the privilege of a 90 minute coaching session with Rick, in preparation for my first (Boston) marathon.  I’m a professional musician.  I’ve never been very athletic, and although I’ve been on a personal journey of physical fitness for the past three years, including becoming a power yoga teacher, and doing my first triathlon, I don’t have a lifetime base of fitness to build on.  So, I run pretty slow averaging a 10 minute long distance pace, with 8-9 minute miles happening here and there – it’s a challenge.

 I was immediately taken with Rick’s enthusiasm and passion and “embodiment” of running, meaning that it is a way of life and not just an activity.  I’ve worked with some of the world’s best musicians from time to time and was able to see an immediate parallel in Rick. With a flash of a smile, you could see the zeal as he delivered one pithy kernel of wisdom after another.  He communicated these in such a clear way that you could duplicate and immediately apply each one – a hallmark of great artists and teachers.

 In one meeting Rick was able to download to me, a basically self-taught runner, salient and essential points covering the entire compass of running.  Particularly, his fine points on efficient running form were exceptionally helpful.  Without going into detail or trying to deliver the lesson here, I can say that on my very next long run, applying what points of Rick’s coaching that I could apply immediately, I was able to run, with no walking, 20 miles in relative comfort, and was able to take about 30 minutes off my overall time compared to the last time I went that distance.  Its hard to make more of a case for this style of efficiency than that. It was immediately effective.

My take on this is that the slower you run, the harder it is to run, and the longer you have to run.  This is especially true in my case.  So, where this becomes most important is on the back end of a long run when you’re tired and your form deteriorates. Efficiency and form become even more vital and make a bigger difference in over all time and effort.  In other words, what matters is how well you run when you’re exhausted, or how long you keep  a solid form.

 Also, Rick is able to deliver a great deal of confidence through his teaching and approach.  As a musician, I’ve often had to assimilate new styles of music.  Each time I do, I go from being the expert to being a novice.  Its easy to lose your confidence when exposed like that.  So, its easy as a musician or other professional to just settle for “kind of running” rather than being a capable runner.  Rick dispelled this notion, underscoring the idea that if you’re going to do it, its worth doing well, expertly, or even professionally: and you CAN!”

Ed “Horsefly” Broms

www.edbroms.com

Her determination is testament to the power of the human spirit and how just one person can make such a significance difference in the world.  Trish is such an inspiration to me and others.    She  described our initial meeting in her blog:

“I went into Boston one night to attend a recruitment seminar for Team In Training, a charitable running group in which my brother was involved. I listened to the speaker and coach, Rick Muhr, and was so inspired by his words and his dedication to Team in Training and to runners like me. I went up to him and casually mentioned that I was signed up for the Ocean State Marathon in Providence, RI, just a week away, and that I thought that I’d run part of it, though I really didn’t believe I’d finish.

Rick locked eyes with me and said, ‘Trish, you’ll finish. You’ve done enough training. And when you do, I want you to email me and tell me all about it.’Then he wrote down his email address and handed it to me. I was floored.

I never had someone believe in me like that, let alone a real, live coach. I took Rick at his word, and set out to run my first marathon, bolstered by his words.

I am so indebted to Rick. He gave me the confidence I needed. I completed the marathon in 4:25, and even helped other women across the finish line. I was ecstatic. Little did I know that this would be the beginning of nearly a decade of marathon and distance running, most recently as a qualified charity runner for the Alzheimer’s Association. This year, I set my personal best (3:50:40) at the Breakers Marathon, which ironically is the “new” Ocean State Marathon, now run in Newport, RI.

I like to say that running a marathon isn’t for everybody. But it is for anybody. Anybody who wants to stretch, to reach the unreachable, to set a goal and achieve it. And to take that experience into the rest of their life. As my beloved coach Rick has said to hundreds of charity runners for the Leukemia and Lymphoma Society:

 ’When you cross the finish line of the marathon you may never have a clearer picture of what you are made of and capable of accomplishing.  It is a rare and unique realization that will be more than worth the effort of the next 5 months.  Your view of the world and, more importantly, of yourself will forever be changed!’

How right he is.”

I recently heard from Trish prior to the Mercedes Marathon in Birmingham, Alabama.  I could not be more proud of her.  Here is her description of the experience:

Trish Reske’s Blog

I’ve never understood having a bucket list for the sake of simply checking things off to say I’ve experienced or accomplished them.  I would rather experience all the Boston Marathon offers and not  rush through the journey just to say I did it.  Runners that focus on the destination…the finish line of the Boston Marathon…miss out on the most meaningful aspect of the entire experience…the journey.  

The journey is what defines the experience.  The daily challenges of preparing for each run teaches discipline and the importance of sacrifice and commitment.  The reward is becoming healthier, more fit and getting together with the Marathon Coalition TEAM each Saturday to share in a common effort and to be reminded of the most important aspect of this journey…to provide opportunities that will improve the lives of so many!

Yes, I know that crossing the finish line of the Boston Marathon is the crown jewel and having the finisher’s medal is a prized possession.  But those that enjoy the journey will not view Boylston Street as the finish line.  The finish line will actually be the beginning of a much longer journey of believing you can make an even more significant difference in the world! 

I was joined by John Ryan (Development Director at the John M. Barry Boys & Girls Club of Newton) who actually took all the pictures and allowed me to interact with the runners.  I learned that John is extremely passionate about helping others and, among his incredible dedication to providing opportunities for others, serves on the board of directors of a homeless and hunger prevention organization.  He grew up in a single-parent home and benefited from his involvement with his local boys & girls club…so he brings firsthand experience to his role with the Newton Boys & Girls Club.

It’s always wonderful to interact with the Marathon Coalition runners at the conclusion of each run.  When you see the look of accomplishment and happiness on the runner’s faces below (Left to Right: Jennifer, Coach Rick, Andrea and Claire), you can understand why running can be so addicting and why I enjoy coaching and supporting my runners so much!

At the conclusion of a recent training run I thoroughly enjoyed speaking with Millie and learning about her story.  Since training for a marathon is all about taking on big challenges, dealing with setbacks and HUGE accomplishments, Mille is well positioned to succeed on April 16, 2012.  Millie is running for Summer Search, which provided her many of the aforementioned opportunities that she’s committed to providing others. 

I hope you are as inspired by her story as I am.  Her example will be my True North whenever I need direction or a reminder of how important it is to deal with any challenge I encounter in the most positive way!

If you have an elevated heart rate your body is providing signs that it’s taxed and you should consider the following options:

• Reduce the intensity and the distance of your run
• Cross-train (e.g., water running, spinning/cycling, elliptical trainer, etc.)
• Take the day off completely

Provided that you receive sufficient rest, eat well, stay hydrated and minimize stress, your resting heart rate should return to normal the following morning.

Being connected to something more than just running provides a far greater degree of meaning to this journey.

Cambered roads can wreak havoc on your hips by placing considerable stress one side of your body.  When possible and safe, switch to the opposite side of the road to balance the stress on your hips and lower extremities.

Don’t be tempted to increase your training too dramatically.  A good rule of thumb is to not increase your long run by more than 2 miles of any run during the last 7-10 days.  Another useful guideline is to not increase your weekly mileage by more than 10%.

Efficient running helps to reduce stress and will provide significant dividends in the marathon.

Fundraising can be as daunting as the actual marathon training.  It is equally important to have a similar plan and remain committed to it.

Get comfortable being uncomfortable.  You will hear me repeat this endlessly throughout our training because it’s so relevant to preparing for the marathon, achieving your fundraising goal, and living a fulfilling live.  I have discovered it is also the cornerstone for achieving far more than I ever imagined.

Having the goal of finishing the marathon in ‘relative comfort’ will serve you well throughout training as well as on marathon day.

Ice baths should become an integral part of your weekly post long run routine.

Joining a team provides a far more meaningful marathon training experience.  You have an opportunity to meet new friends, learn from everyone’s experience, and develop an incredible sense of belonging to a unique group.  Margaret Mead once said, “Never doubt that a small group of thoughtful and committed people can change the world.  Indeed, it’s the only thing that ever has!”

Keep your entire family as well as all of your friends and colleagues informed of your goal of completing the 2012 Boston Marathon.  You will rely on them heavily to achieve your fundraising goals, to stay motivated throughout your training and to pick you up when you need it most.

Lowering your resting heart rate and increasing your lean muscle mass will be only two of the many benefits of becoming a runner.  You also develop an empowering sense that you can accomplish more than you ever thought possible!

Marathoner!  Once you complete the trek from Hopkinton to Boston, that will be a well-deserved and extremely unique title forever attached to your name and your life!

Nutrition plays such an important role in preparation for, and recovery from your runs.  It will impact your performance in training and in the marathon as much as your actual running.

Overtraining is one of the most common mistakes first-time marathoners make.  Don’t be tempted to run more than the mileage that is prescribed in your training schedule. 

People are always going to question ‘why’ you are training for the Boston Marathon.  Don’t pay these naysayers any regard.  They tend to be part of an extremely large group that tends to sit on the sidelines as casual observers of those committed to making a difference in the world.

Quiet is the word that best describes what you should be emulating with your running form.  There is definitely a strong correlation between running quietly and efficiency.

Rest ranks near the top of important components of a successful marathon training program.  A much-needed and well-deserved rest day is as important to your training as a great training run.

Shoes should be properly fitted and closely monitored during training.  Most runners wear shoes that are too small.  You should have at least a thumb’s width between the end of your longest toe and the shoe.  Your feet are also going to swell while running, particularly on your long runs.

Training schedules are not etched in stone.  Don’t make the mistake of following the schedule precisely every day.  You are going to be forced to miss days for various reasons.  Don’t try to make that missed mileage up in one fell swoop.  Your primary goal should be to achieve the total weekly mileage.  If in doubt, refer to the aforementioned training guidelines to avoid injury and burnout

Under no circumstances should you attempt to run through pain.  RICE (Rest, Ice, Compression, and Elevation) should always be your normal protocol at the first sign of any pain.

Visualization should be of paramount importance in your training.  The mind is extremely powerful and if you allow negative thoughts to dominate your mindset you will fall well short of your potential and expectations. 

Weather is an additional challenge you have to prepare for when training through the New England winter.  Avoid cotton altogether!  Layering with anti-microbial wicking material is your best choice.  You should also dress as though it’s 30 degrees warmer because your core temperature will rise quickly and you’ll be shedding layers otherwise.

Xeric conditions still exist during the winter.  Hydration during the coldest months of the winter is as important as during the heat of the summer.

Your ability to adapt to change (i.e., weather, distance, fundraising, etc.) will define the degree of success you achieve during this journey.  Be flexible, have fun, and don’t take yourself too seriously.

Zone out all negative thoughts and stay focused on all the benefits of pursuing your goal of running the Boston Marathon.  I am confident this experience will be one of the most memorable and inspiring of your life!