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Tips for Training for a Marathon

Expert Panel Question???

“I’m a 62 year old male runner, have run many half marathons but never a full marathon. I run 3 – 4 times a week averaging 25 to 35 miles. I play golf and weight train moderately. I’m training for a marathon and would like to feel more energized – suggestions?”

Answer!!!

Realize that training for a marathon at any age is an energy draining pursuit, but to help you feel as good as possible try the following:

1. Keep your run days to 3-4 times a week
2. Keep your weekday runs to no more than an hour.
3. Do long runs every other Saturday and start them about 16 weeks out(assuming you already can run 90 minutes for a long run)
4. Do your longest training run at 22 miles and do it 3 weeks out from your race.
5. Focus on eating really well after all your runs. Drink a recovery drink IMMEDIATELY upon finishing a run and then eat a whole food meal within 45-60 minutes following that has a lot of carbohydrates, lean protein and healthy fat.
6. Drink lots of water each day.
7. Sleep really well.
8. Use a sports massage therapist twice a month
9. Take a solid vitamin/mineral/ antioxidant supplement day and night.
10. Take an ice bath after each long run.

by Debbie Perry

Certified Sports Nutrition Advisor

USA Triathlon Certified Coach

Colgan Power Program Strength Trainer

Local Elite Runner/Triathlete

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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

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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.

Read More….

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Foot Pain! What’s Wrong?

Expert Panel Questions???

“12 Days before Marathon, I have had pain on the bottom of my foot (arch area) for about 1 week. I am stressing mentally :) Any suggestions on what I should do would be appreciated.”

“I ran a half marathon the other day. About 12 hours after I finished, the outside of my foot started hurting. It’s the bottom of the foot on the opposite side of the arch. It has not stopped hurting since, especially when I walk. What is this?”

(ask your questions to the UtahRunning.com Experts here)

Answer!!!

The short answer to these two questions may be accumulated stress from training at increased intensity and volume of marathon preparation. Damage done to your tissues has exceeded your body’s ability to recover and heal itself. These issues are discussed in “Why does my heel hurt during the power phase of training?” Mechanics out of alignment or a worn-out or improper shoe may exacerbate stresses on the foot. Consider revisiting my article on how to select the correct running shoe.

Regarding why the lateral side of the foot is sore after a run–The short answer here is that you are running on the lateral side of your foot. You may have a cavus (high arch) foot and naturally run on the lateral side of your foot. Running in a stability shoe or using a rigid, high-arch orthotic will make you run more on the lateral side of your foot. Alternatively, you may have a planus (low arch) foot. In this case your shoe may not have enough stability and your posterior tibial tendon may be sore. Your body then tries to protect the posterior tibial tendon by activating the anterior tibial tendon, which inverts the foot and causes you to run on the lateral side of your foot.

Revisit the running shoe article and think hard about what type of foot you have. If pain is not improving, you may have a stress fracture, and you should seek treatment and have an xray.

By Jeffrey Rocco, M.D. Rocco Foot and Ankle Institute 801-644-8795

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Marathon Pace from Tempo Pace

Expert Panel Question???

Question: “I have been doing tempo work and was wondering how I gauge my race day pace off of tempo pace? (e.g., 30k and Marathon)”

Answer!!!

As I mentioned in the Tempo Time article, usually tempo pace will be about 20 seconds slower per mile than 10k race pace and 30 seconds slower than 5k race pace. As you try to gauge race day pace off of your tempo runs it can become quite tricky. Again, the faster the runner you are, usually the less time between your marathon race pace and your tempo pace. For example, my marathon best is 2:10:59 which is slightly under 5:00 mile pace. I usually ran my tempo runs at about 4:50 per mile, so my tempo pace was usually about 10 seconds faster per mile than my marathon race pace. However, slower runners will usually need to run relatively faster to hit their tempo zone. Jack Daniels agrees and he places tempo paces at approximately the following relative to marathon pace:

2:30 marathon 5:45 pace=tempo pace will be about 17 seconds faster or about 5:28 tempo pace
3:00 marathon 6:55 pace=tempo pace will be about 23 seconds faster or about 6:32 tempo pace
4:00 marathon 9:08 pace=tempo pace will be about 30 seconds faster or about 8:38 tempo pace
5:00 marathon 11:30 pace=tempo pace will be about 40 seconds faster or about 10:50 tempo pace

Read More….

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Should I run a half marathon before a marathon?

Expert Panel Question???

Question:

“I’m planning on running the Ogden Marathon this May and am wondering about racing beforehand. Particularly, I’m wondering if I should do a 1/2 marathon race 6 weeks before the marathon or just use that half marathon as a training run?”

(ask your questions to the UtahRunning.com Experts here)

Answers!!!

The amount of time it takes to recover from racing is different for everyone. Some bounce back relatively quickly, while others recover more slowly. The general rule is that it takes about one day to recover for every mile that you race. So, it will take almost two weeks for you to be fully recovered from a half marathon.

Read More….

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