-----
So last week was a sunny and warm trip from Bowness to Mallard Point. After consultation with the most important member of the family (no, not Sadie) it has been decided to trot from the friendly confines of MacDonald's in Glenmore Landing. Joy and John will be there at 8 am-ish of course! come join us for a lovely trot by our drinking water.
-----
I see this morning that there have been two events that will have affected the group. Yes, Lance is being told he is wrong. If I am not mistaken, he is being called out be a team member who has lied about his own involvement. So a person who lies about their own use is a reliable source for the USADA (or close acronym) to have 'probable cause' that Mr. Armstrong is then probably guilty. Innocent until proven guilty? The only bad pee that Lance seems to have done is to hit the wrong bowl of Corn Flakes. Yep, a man can be a hero to millions but well after retirement government resources must be spent to make sure that all good must be wiped clean from the population. Is this a new tax?
(boy, who piddled in my corn flakes?)
And in Penticton I see that Ironman Canada is no more. It is now a 'family' triathlon. Next year they offer cheaper entry, a better route, more support, and to give back more dollars to the community. Hmmm, sounds very suspicious! I think the USADA should investigate as for sure someone is on drugs for suggesting to improve a situation! Perhaps I might have to learn to swim?
-----
A fun little trot was suggested by our training buddy Carolyn S. called the MitoCanada Run Running on Empty race. I would love to trot on the 15th of September but we have the public grand opening of our new Trades and Technology Complex at SAIT. Perhaps if you can't trot with Carolyn you will walk with me and tour our new campus???
-----
April from Bodymindmotion shared a funny 'ticket' that Runner's World blogger Mark Remy created for running violations. While I do agree that we need to obey these rules, I think there are more I should add. so I just might...and for all you that want to fine me for number ten, just try to catch me first!
Thinking that we are getting into our busiest season of long walks and trots in the park I thought I would pull out an old article that talks alot about what we will be facing these next few weeks, whether at turtle or turbo speed. I have been concentrating on two things, fuel intake and undulations to prepare myself. Speed has not been a concern and should never be unless you NEED the speed. A personal best is not only about being fast. It is also about being exstatic at finishing healthy, happy, and knowing you are a star!
Q. How Should I Best Prepare in the Month Before the
From Wendy Bumgardner,
Your Guide to Walking.
FREE Newsletter. Sign Up Now!
Your Guide to Walking.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
My marathon is a month away and I am worried about both my speed and distance training. How should I best prepare for the marathon?
A. The month before the marathon, you need to concentrate on two things -- getting in your long training days of 18 to 22 miles, and final shakedown of your gear, shoes, clothing, and snacks.
The Longest Days
In the final month before the marathon, aim to do three walks of 18 to 22 miles. From my experience, the most important thing is to get in those long days. It is best if you can alternate these to give a recovery weekend in between. You should give 7 days minimum between these long walks for recovery.
Effects of Long Training Walks
These long days especially prepare your feet for the marathon distance, as well as testing your mental game. You may discover blistering, chafing, or other irritation at this distance that you don't at lesser distance. You may want to schedule a massage for the day after a long walk as you may find that your shoulders, back, and neck are tense from the hours of being in one body position.
Speed
Pace training is of less importance vs. doing the distance. At this stage, you may worry about your marathon finishing time. But you will always go faster on the actual marathon. You may want to use the first 10K (6 miles) of your long day to pace yourself at your desired marathon pace. But don't try to keep that up throughout your long training day.
Taper
Two weekends before your marathon, cut your mileage in half to achieve the Taper Effect. It gives your body a chance for final rest and repair. It also lets the body convert slow twitch muscle to fast twitch muscle, giving you that burst of speed during the actual marathon. Give yourself an easy weekend at race pace (up to 10 miles at race pace) the weekend before the marathon.
Marathon Shoes
Your marathon shoes should have 80 to 150 miles on them, tops. You don't want to wear brand new shoes on the marathon, but you don't want to wear dead shoes, either. It is best to start your marathon shoes fresh the month before the marathon, break them in at lower distances, and train in them for at least one of your longest walks.
Marathon Gear
Every item you will wear during the marathon should be worn during your long training days. Do not wear anything new, period, for the marathon. This is your final chance to ensure that all items work well for you over long distance.
Marathon Snacks and Sports Drink
It is critical to test your marathon snacks and the actual sports drink variety being served at the marathon during your long training days. This is the time to discover whether you can tolerate sports energy gel or whether the sports drink they will distribute gives you stomach pains. Often the marathon will post what they are using on their web site. If not, email or call the race director and ask.
What and When to Drink on the Marathon
Marathon Energy Snacks
What and When to Drink on the Marathon
Marathon Energy Snacks
Marathon Companions
The exhaustion and pain of the marathon will test your social skills to the breaking point. If you will be marathoning with a friend, it is critical to train with that person on your long training days. Be open and honest with him/her about what sort of mutual support (or lack thereof) you will give and expect in return. Will you both stop at the portable toilet when one needs it? Will you split up if your paces are different? Do you find your companion irritating by mile 12? Will you both put on headphones and enjoy music rather than conversation? Come to an agreement in advance about what you will do when you are both exhausted and in pain and one is moving stronger than the other. Test this all out in advance on your long walks. Everyone now knows not to talk to me past Mile 18.
Mental Training
It is typical that you will go into the final month feeling unprepared and bound to fail. But if you can do three long days as I suggest, your confidence will be boosted so you can "gut it out" those final miles during the marathon. Your body will carry you well till Mile 21. After that, it is sheer will power to finish.
Have a great day!John
No comments:
Post a Comment