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Life Lesson From My First Marathon

My passion for running has been over 10 years in the making, and I owe a great deal of my running passion to my Dad. He may not know this or take credit for this, but he is a big reason I ran my first marathon. I was once at a family gathering at my aunt’s house and happened to be looking at their family pictures. One of the pictures was a photo of my uncle running a marathon. I talked a little bit to my uncle about his running, and it started to spark my interest.  I later was speaking to my dad and jokingly mentioned that we should run a marathon, like my uncle. You have to understand at the time I did not do much running for fun, if I did run it usually involved a ball. I never had run a 5k, let alone a marathon.

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Ed Eyestone Interview

 
Click the play button below to listen to the full interview or you can download the MP3 file by clicking the “Download” button.

 

UtahRunning.com:  Well, hello, everyone. We’re excited to have a great interview today with Ed Eyestone. Ed is an incredible runner and coach with strong ties to the Utah Running community. Ed’s a coach at BYU and an all-around running expert. We’re excited to have him tell you a little bit about himself, share some of his experiences, and maybe give us some tips on how you can improve your own time. Thanks for joining us, Ed.

Ed Eyestone:  Thanks. Good to be here.

UtahRunning.com:  Well, maybe if we could just start out with having you tell us a little about your running background. How you got started and some highlights of your career.

Ed:  Well, I got started way back in junior high school. I actually played little league baseball. I played a lot of baseball and was hoping to play on the junior high and high school baseball teams. Like happens to a lot of people who end up being good runners, I ended up getting cut from the junior high baseball team. So, as a result of not being able to continue playing the sport that I loved, in the spring of the year, I realized for the first time that there was actually another sport going on, and that was track and field. So, I went and spoke with the junior high track coach the next day, Noel Zabriski , my Spanish teacher. I asked him about tryouts for the track team. He said, you know what, if I came out every day and I did the things that he told me to do, and just tried my hardest, then I could be on the track team and there would be no cuts on the track team. I liked that and knew I wasn’t going to necessarily be the fastest guy in the world, but I knew I could try as hard as anybody.

So, that was my initiation, back as a 7th‑grader at T.H. Bell Junior High. From then, I just continued with the sport. The great thing about running is that the more you put into it, the more you get out of it. I found that over the course of my 7th, 8th, and 9th‑grade years, that as I dedicated myself and tried to do the workouts, the harder I worked, the better I became and the more improvement that I saw. I really liked that about the sport. That’s just how I got started and progressed from there to junior high school and on.

UtahRunning.com:  So, you competed there at BYU and after your college career, you became a professional runner. How was that transition from those college events to some of the highlights during your post‑collegiate career?

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Fueling for workouts and races over 3 hours long.

There are alot of runners and triathletes out there who are learning how to take in some fuel during events and workouts over an hour and that is great news! The not so good news is that as some of those athletes start going longer than 2-3 hours problems start occurring that didn’t happen before.  So what is going on here? Isn’t 1-2 gel packs an hour enough? Do I absolutely have to have an electrolyte supplement? More water? What?  Well, the deal is that for events shorter than 3 hours, you can almost fake it on not doing enough. You may feel kind of lousy by the end, by you will survive even though you are running very low on energy, fluid and electrolytes. That is because you should have enough stores of all of those things to make through by doing only minimal amounts of eating and drinking. But…especially after the 3 hour mark…EVERYTHING CHANGES! You just can’t keep up with how much you are losing unless you make a SERIOUS effort to eat and drink more.

While it is true that you are hopefully getting about 50%-60% of your fuel from fat during longer,slower events, you are still blowing through quite a bit of carbohydrate. Most any runner or triathlete will still be using a MINIMUM of 125 grams of carbohydrate an hour. Then, in the case of  a Half-Ironman triathlon, the fastest athletes can burn over 200 grams.per.hour! And since we only have about 400-500 grams of carb stored in our muscle tissue and liver, it is easy to see how quickly you will start running out even if you are eating some fuel.  Yeah, do that math for a second.  ”Let’s see…I take 2 gels an hour or one pack of Clif blocks so that is about 50 grams of carbs I eat in a hour. Okay, well if I am blowing through at least 125 grams, but probably more like 150-175, then I am running an hourly deficit of about 100-125 grams. So by the 3 hour mark, I will have used 300-375 grams of carb and running very very low in fuel and by the 4 hour mark, I will be done!”  Yep, all those feelings of being light-headed, sick to the stomach, heavy legged, cranky, crampy, slowing down and feeling like you have been hit by a bus  somewhere between the 2 and 3 hour mark does not always have to be the case. Does this ring true to anyone? Is it worth trying more? (Notice here the picture of Mirinda Carfree holding 2 gel flasks full of 100 grams carb each while on her way to running a 2:56 marathon at the end of Ironman Hawaii 2009)

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Utah Marathon Comparison Question

Question: “Do you do clinics for coaches?”

Answer: UtahRunning.com does not currently host any clinics for coaches, but it is definitely something we have planned for the near future. We will keep you posted.

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Question: “How does Utah Valley Marathon compare to St. George Marathon in terms of speed of finishers?”

Answer:

Rocky Mountain Running and Triathlon Magazine had a great article in their January 2010 issue that compared several marathons in our region, including the St. George and the Utah Valley Marathon. It was titled, “Regional Marathon Comparison Guide”. If you check around you may still be able to find a copy, but below are some of the highlights. This data is based off of 2009 race results. Keep in mind that the 2010 Utah Valley Marathon course has been altered and is claiming to be faster than in previous years.

By Janae Richardson – Runner | High School Cross Country & Track Coach

Google Buzz

Post Marathon Nutrition

Expert Panel Questions???

“I ran my first marathon last weekend, now I always feel hungry. Even right after a meal. And if I don’t eat for an hour or two I have stomach aches. What is recommended food for post-marathon to regain the calories/nutrients that I burned?”

Answer:

After a marathon, the body is depleted of fluid and nutrients, both of which need replenishing for adequate recovery. Focus on hydration (aim to consume 150% of what you have lost in the form of water or a sport drink), adequate carbohydrate (bread, pasta, rice, sport products, fruit…), and moderate amounts of protein (nut butters, low-fat dairy, eggs, lean meat…). The most effective way to replenish after a marathon is to eat 3-4 times over the 4-6 hours post race. (See my post “Best Way to Recover After a Long Run.” The same rules apply here). Smaller, more frequent eating episodes replenish lost carbohydrate and repair muscle tissue more efficiently than one large meal. Here are some examples of post race snacks.

Post Marathon Snacks:

– Bread with peanut butter and jam or honey
– Fruit smoothie made with fruit, yogurt & milk or juice
– Chocolate milk
– Sport Bar & sport drink or water
– Yogurt
– Cereal with milk
– Banana with peanut butter

Follow-up this initial snack with a more complete and larger meal 2-3 hours post race. Avoid going too long before starting the recovery process – you definitely want to start replenishing within 1 hour. Waiting too long slows recovery.

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Beginning Runner Training

Expert Panel Questions???

“I have never been a runner I am out of shape and attempting to train for a half marathon I am just now starting should I focus on keeping up a faster pace for shorter time or go for distance with a slower pace?”

(ask your questions to the UtahRunning.com Experts)

Answer!!!

If you’re just starting out as a first-time runner, you should make the establishment of a consistent training program your first priority. Find thirty minutes each day (six days each week, if possible) to set aside for your training. Don’t worry about pace or distance at first. In fact, you may need to do a combination of walking and running in order to get through thirty minutes. Before long, if you are consistent, you’ll be able to run comfortably for thirty minutes each day. As that begins to feel easy, add time to some (not all) of your weekly runs and see how your body responds to the increased workload.

Try not to skip days unless you need to recover from an injury. Instead, learn to listen to your body, running faster on days that you feel good and easy on days that you need to recover. Not every day should be a hard day. Besides keeping you healthy, this is important for your enjoyment of the sport. If you begin to dread the difficulty of a normal run, you’re working too hard.

If you’re a beginning runner training for a half marathon, you’ll eventually want to work a long run into your schedule once each week. This long run should be about 10-12 miles and should constitute about 20-25% of your weekly mileage. For example, if you run 10 miles on Saturday morning, you should average at least six miles each of the other five days for a total weekly mileage of 40.

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