NUTRITION and TRAINING TIPS                          WITH JUDY.B:   

     RUNNING TIPS FOR OCTOBER 2008.

     Now that the marathon season has come to an end, it is time to get the body in good shape for the shorter summer races and triathlons.

     An area that many runners forget about is strength. This doesn’t mean you need to head off to the gym and spend hours lifting huge weights. It can be as simple as      doing some squats, push-ups, dips etc at the end of a run. Building good core strength will make a big difference to your running. Your balance will improve and this      means your running style will be more efficient therefore you will run faster.

     Throwing in some hill sprints occasionally will strengthen your quads. This will help you drive your legs faster during speed sessions and races. Slow jogging      backwards will strengthen and lengthen your hamstrings. This will improve flexibility and overall running efficiency.

     NUTRITION TIPS FOR OCTOBER 2008.

     Did you know that runners who eat lots of potatoes, sweet potatoes, bananas, beetroot and peaches maintain better muscle strength than those whose diets lack      these foods. A high intake of the above will also keep you running longer. Recent tests of older runners have shown that those runners who eat lots of the above      keep running longer and suffer less injuries. Nutrients in these foods help maintain muscle tissue and prevent muscle loss which can occur with marathon training.

     Latest research backs up my pre-race breakfast plan. Runners in a test group who ate oats with tinned peaches outlasted other groups who ate toast and coffee or      other items before long runs and marathons. A bowl of porridge with tinned peaches eaten 2hrs before training or racing proved to be the winner regardless of      running ability.

    Now that the weather is warming up, be careful to drink enough fluid during the day and after training. Your muscles will recover a lot faster if you drink immediately     after a run.
    Low levels of fluid in the body, makes the heart work harder as your blood will thicken. This means it takes a lot longer for the lactic acid and waste products to be     flushed from the muscles. So, drink up but make sure you don’t overdo it. It is always a good idea to rehydrate after a run with a Gatorade or similar product. This     will replace lost electrolytes and salt from your body.

    Judy and Liz.D talk with Deek and Pat Clohessy.
    Along with the other running groups in Brisbane, Redman Runners were invited to attend the launch of the Gold Coast Marathon. Liz D and Judy B attended on     behalf of the group.

    It was a significant launch as this is the 30th year of the event and it has become Oceania’s Premier Running Event and is now the Oceanic Marathon and Half     Marathon Championships. The Premier, Anna Bligh, officially opened the event and other Running Greats shared their secrets and training tips with the audience.

    Liz and I were very lucky to manage to get on-one chat with “DEEK” and Pat Clohessy. Both were happy to chat to us about running.

    Robert De Castella, Australia’s number one for many decades, still holds the record for the event. “Deek’s” secret to turning a good marathon into a great marathon     is simple:
    Make training easy – run with mates at an easy pace
    Training is not Race Day – learn to be disciplined in training ie GO EASY
    (his message here is simple – if you can be disciplined to run the correct pace during training, this will help with discipline in the race – going out easy then working     hard when it gets tough)

    Race Day – ALWAYS GO OUT EASY – go hard through the last 5 – 8km if you are up to it
    Be happy with your run – finishing any marathon is a commendable feat of mental strength and physical toughness
    Decide whether you want to be a Wimp or a Winner
    Be realistic with setting your goal for each race – run according to how you feel – not what everyone else is doing

    Deek’s favourite marathon is Boston – he reckons we should head off and tackle some of the big races ie Boston, Paris, London.
    Deek won over 35 marathons in his career – he came from behind to win in all of them.

    Pat Clohessy, coach of De Castella, Monagehtti, Lee Troop, Lisa Ondeiki and numerous other Australian Olympic champions was also happy to share some tips     with us. I asked Pat “How can a runner improve their marathon time from 3.40s to lower in the 3hr range?”

    Pat’s response pretty much summed up our Redman program

    * Always run with mates
    * Always make long runs enjoyable
    * NEVER RUN QUICKLY DURING YOUR LONG RUN
    * Towards the final 30 minutes of the last four long runs of your program – pick up the pace to race pace. (This will get the legs used to the pace when fatigued)
    * RACE DAY – GO OUT EASY – DON’T MAKE A MOVE UNTIL THE FINAL 8 KM. (Pat backed up Deek’s racing style here. Going out quickly usually     ends in disaster. Most marathon winners run others down in the final few ks. This goes for anyone anywhere in the field. Start out conservatively and come home like     a train.)

    * If you want to run a 3.30 race, your training pace needs to be AT LEAST 5.30 min per k.
    * The final part of the race is always mind over matter (Don’t we know)
    * All of Australia’s top marathoners have all won over the 5k distance.

    It was very gratifying to hear these legends reinforce everything we are trying to achieve with our group. The most important lesson here is:

    LONG RUNS ARE SLOW RUNS

     If you are running your long runs at the correct pace, your legs should be tired when you have finished NOT SORE. I suspect too many of us are still running way      too quickly for the long runs. It will come back to bite you in the form of niggling injuries that will slow you down or build up of fatigue in your muscles. This will get      you on race day when you want to go faster and also have to run further. SLOW DOWN NOW

     Happy running everyone - REDMAN ROCKS

     JUDY.

     TRAINING TIP #9     

     TRAINING TIPS FOR THE NEW YEAR

     Now is the time to check your body before commencing your running program for 2008. Just as you get your car serviced, your dear old bod might need an      overhaul before you start pushing the limits out on the road.

     Look through this checklist and attend to anything that might compromise your running this year.

     * Do you have any sore spots? Get a massage from a reputable practicioner or visit your physio.
     * Are you a bit wobbly in the mid-section? Try some core strengthening work i.e crunches or planks
     * Do your shins get sore when running? Check your shoes. If they have been around since Gold Coast marathon, definitely ditch them now. Shoes are really only      good for 1000ks of road running.
     * Finding yourself tired all the time? Check your diet. Maybe you have low stores of iron or not consuming enough good carbs before and after your runs.

     * Does your whole body feel tight? Start a stretching program today. A stretching program done three times a week should give a 38% improvement in as little as      two weeks.

     * Have a good think about last year’s running. Did you achieve your goals? If so, great. If not

       (a) did you aim too high?
       (b) did injury prevent you from achieving your dreams?
       (c) are you running the distances that suit your body or are you blindly following everyone else?
       (c) is very important. Each of us has a different anaerobic (speed) and aerobic (endurance) capacity. Some of you will be better suited to shorter distances while       others will feel comfortable running longer. Too many runners end up injured, disheartened and frustrated because they chose distances not suited to them. Running       a PB in a 10k is just as special as achieving a PB for 21 or  42k. You are no less a runner because you choose shorter distances.

      Make 2008 the year you listen to your body. If it tells you it is tired, take a rest day or back off the training. If you are hungry, eat. If you get a niggle, get it       checked out immediately and find the pace and the race that suits you.

      Happy Running in 2008.

     NUTRITION TIP #9

     NUTRITION TIPS FOR THE NEW YEAR

     Eat a bit more than you really needed to over Christmas? Don’t despair, you aren’t alone. I’m sure most of us over-indulged in some way. It is a good think to      occasionally let loose and have a bit of a blow-out. For most of us, just getting back into the routine of training will ensure the kilos drop off. If you start strict      dieting, you may end up depriving yourself of a valuable energy supply and decrease your intake of vitamins and minerals. Poor diet is one of the causes of muscle      soreness and slow recovery from injury. It also compromises your immune system so you are sure to attract bugs and the like. Significantly decreasing your food      intake will also ensure your next run becomes a tough ask. You are running therefore you still need an adequate food intake or it all becomes too hard. If you have      any diet related questions, just send them to  "mailto:judybell@westnet.com.au" and I will get back to you with a solution as soon as possible.

     AVOIDING DEHYDRATION AND CRAMPS
     It is that time of year again when running can become a health hazard. I have included some tips for staying safe is the summer sun.

    Did you know that 15% of runners sweat out more salt than is safe when running in hot temperatures. This loss of salt not only puts you at risk of cramp but also puts     your heart at risk. Remember, your heart is a muscle too and it is affected in a similar way to the muscles in your arms and legs.

    If you finish a run and can feel the salt on your skin, you are at risk. If you belong to this group, don’t skip the salt. Don’t go overboard, but if you use salt sparingly,     you should manage to keep on top of this problem. Drinking a sports drink immediately after a run will help replenish your salt stores.

    It can be helpful to add a supplement such as Endura to your fluid intake. This will ensure the supply of sodium and magnesium to your muscles remains at optimum     levels.

    LOLLIES AND ENERGY

    Ever munched on a handful of lollies before a run because your energy levels are low? Lollies contain heaps of sugar. This means a rapid blood sugar boost followed     by a blood sugar dip. However, the portion size is important. If you limit yourself to a small     handful (approximately 25grams of sugar) you will have enough energy     for 60 minutes of running.

    Make sure you eat your lollies 15 minutes prior to running to give your body time to absorb the glucose. For those of you who like your jelly beans during a race or     run, leave them alone until the 30 minute mark then aim for 12 – 15 jelly beans per hour. This fuel supply got Steve Monaghetti through many a marathon.

  TRAINING TIP #8   

     Most runners are near the end of another busy year out on the roads, trails or tracks.
     How many of us have bothered to listen to our legs lately? “Listen?” I hear you ask. Yes. Your legs may be ever so subtly telling you they need a bit of a rest. If you      have packed a couple of Half Marathons, or a Full Marathon with a few other races along the way, your legs will be ever so grateful for a couple of weeks of easier      stuff before next year’s onslaught. Failure to “Listen” to you legs could see you end up with fatigued legs in the new year or even worse, the dreaded “I” word      INJURY! I cannot stress this point enough. As one who did not believe in the Rest Principle and who then had to endure three weeks off training and missing a      couple of marathons because of this – take a well earned break. You don’t have to come to a complete stop, just back off the miles for a couple of weeks and your      legs will be ready to carry you into a great year of running in 2008.

     NUTRITION TIP #8

    Some runners try to lose a few of those dreaded kilos by cutting down on the carbs. We all know that carbs are the number one fuel source for runners. Many Gym     based trainers focus on protein and reducing carbs. Protein is great. We all need it to repair and strengthen our muscles but we need carbs too. Sure, you will lose     some weight if you cut out the carbs, but you will be low on     energy and most of the weight you lose will be water not fat. If you must cut down, check the level of     sugar in some of the carbs you may think are ok. Jelly Beans, Snakes are ok after a hard run, but snacking on these every day will add kilos. These are loaded with     sugar. If you get a snack attack, go for fruit, rice crackers, a bowl of cereal, or make your own biscuits. In the next couple of weeks I will include some tried and     tested recipes for munchies. I am no cook, but these are fool-proof.

    Happy Running

    TRAINING TIP #7

    It is inevitable that in the life of a runner, there will come a time when injury puts and end to running, be it for a short time or a longer period. The hardest thing for a     runner to grasp is – time off the road will result in a loss of endurance and speed. Recently I had to miss three weeks of running. This was the first time in seven years     (apart from post-marathon recovery periods) that I was forced to     stay off the legs. No matter how fit or fast you were prior to injury, time off will cause the body     to lose endurance and speed. The biggest mistake any runner can make is thinking that you can resume where you left off. Starting out with a long run is not the way     to go as some of my running buddies found out this week. An injury might feel great after 10k but 20 or 30k is a different matter. Always ease back into your     program; this is especially important for speed work. A gradual increase in mileage is less likely to cause a recurrence of the injury and will leave you feeling less     trashed as well.

    NUTRITION TIP #7

    A recent article in Peak Performance investigated the lack of magnesium in the diets of most runners. Magnesium is important for hydration, rehydration, muscle     contraction and muscle endurance.Magnesium can be found in many nuts, broccoli, wheat germ and supplements such as Endura. A lack of magnesium can cause     problems with hydration, cramping late in a race or long run and a slower recovery after racing and training. Check your diet, particularly if you tend to cramp up     towards the end of training runs or races and if you feel dehydrated or continually suffer from tired, aching muscles. Increase your intake of nuts: Almonds, Brazils,     Walnuts and your green vegetables. Supplements such as Endura can be useful if taken daily and prior to training or racing. If you suspect you are deficient or if your     weekly mileage is significant, try Endura Max.

    TRAINING TIP #6

    Unless you are a professional athlete i.e. don’t work, have an income, genetically gifted, mentally up for a challenge and can train twice a day, TAKE A REST     DAY!
    This is something that I have always found hard to do. Like many runners who regularly tackle the magic 42k, rest days are something for those who run short and     fast. The mind takes over “If you don’t rack up the kilometers, it will come back to bite you on race day.” For years, exercise scientists have been telling runners to     take a break. Their studies have found that regular rest days actually improve your running. Imagine that – doing nothing can make you run better. This message has     been hammered in to me in recent weeks by one of my favourite physios and you know what? He is right. It has not had a negative impact on speed work, it hasn’t     made long runs difficult. What it has done is lessened the fatigue factor in the legs. Like the rest of you, I work hard and spend many hours on the legs. Combine this     with trying to fit in runs to make up the weekly mileage total, some weeks my legs hate me. I have been following this practice for the past five weeks and I find I     look forward to a day without running. I spend this time stretching and doing some upper body work. This helps the mind cope with not being out on the road. The     big test will be the marathon in a couple of weeks. Mr Physio guarantees that I will get to the start line feeling refreshed and ready to go. If I run a worse time     because of lack of running, he will be joining me on a long run as punishment. He is a hurdler and is not looking worried at all. Maybe he just knows he is right yet     again!

    NUTRITION TIP #6

    A study released this week reveals fruit and vegetables do not help prevent cancer. This result should be taken lightly. Do not go out and spend your days eating     those Dreamy Donuts, having the triple layer chocolate cake every day with your coffee. A daily intake of fruit and vegetables is particularly important for everyone     but more so for runners. The stress training puts on your body requires higher levels of the antioxidants, vitamins and minerals all found in fruits and vegetables. A     Dreamy Donut will certainly give you a serve of carbs and fat but little else. Andre Agassi spent the first few years of his tennis career living on junk food. He played     very well but after a few years of this, his body gave up and he spent the following two years, fighting injuries and out of the top group. He changed his ways and the     rest is history. Eat up your veggies and snack on that fruit and go get’em.

    TRAINING TIP #5

    Redman Runners Group has been hit by the dreaded flu, cold, sinus infection bugs that are everywhere at this time of year.
    Being true heroes that we are, runners try to soldier on through any illness that seems set to keep them off the road. This is a BIG MISTAKE. Many viral infections     can spread very quickly, what may seem to be a harmless sniffle can very quickly turn nasty. Bacterial infections can spread just as quickly. A little down time may     (and usually does) result in a faster recovery. Soldiering on will prolong recovery. Think about it! Not only does your body have to recover from training, but it also     is trying to fight an infection. Avoiding rest will put extra strain on your body and reduce its ability to fight infections.
    There is an old rule regarding training while ill.
    Anything above the shoulders - it is ok to train
    Anything below the shoulders - stay off the road

    Some infections can affect the cardiac muscles. One of the symptoms of the flu is tired, aching muscles. Your heart is a muscle so it can be affected as well.     Therefore, rest is necessary to avoid permanent damage.

    A couple of days or even a week of rest should ensure you recover quickly and properly. Continuing your training will only make it worse.
         

     NUTRITION TIP #5 

    Continuing on from our Training Tips, nutrition is so important when fighting the cold and flu bugs. Stay off the junk if you are not well. This is the time when your     body needs the very best. Stick to fruit, vegetables, juices, soups, cereals. Reduce the dairy if you are coughing up mucus.
    Warm drinks can make you feel better and soothe the throat.
    Stay off the alcohol, particularly if you are taking antibiotics. Antibiotics can increase the effects of alcohol.
    High temperatures can cause dehydration if you do not keep up your fluid intake. Add a Gatorade (or similar) each day. If you are dehydrated, you need to replace     electrolytes as well so a sports drink will cover this.
    Good nutrition will help you fight the bugs and recover quickly. It will also help you to maintain a healthy immune system to resist bugs.

    NUTRITION TIP #4

    Much has been written over the years regarding the effects of caffeine. Every couple of months a new study emerges either praising this substance or condemning it.     It is supposed to protect against bowel and colon cancer but too much can affect kidneys. For some it becomes addictive for others a necessary part of our daily     diet. The jury is still out. What has been proven is that caffeine will give you a mental boost. How often have you craved that morning caffeine fix?
    Caffeine can be a big help, particularly during endurance events. Caffeine helps reduce the perception of fatigue. As we all know, a marathon can be more a mental     battle rather than a test of physical endurance. If mental fatigue is delayed, the physical battle is easier to tolerate.
    Many football players use No-doze (or similar product) to keep mentally alert during games and to reduce the sense of fatigue.
    Why is Espresso one of the most popular GU flavours? All GU contains caffeine as does Coke. Triathletes swear by this combination of caffeine and sugar. The     caffeine in Gu helps with mental fatigue while the carbs help with energy replacement.
    One myth is the diuretic effect of caffeine. Personal experience disputes this as do many studies. Fluid loss is minimal.
    Caffeine will help open airways and can increase metabolic rate in those who are not normally caffeine consumers. For those who struggle to empty bowels before a     race – have a cup of strong black coffee a couple of hours before the race and bowels will empty. Enjoy your next long black, skinny cap or mocha – you’ve earned     it.

    TRAINING TIP #4

    Sore spots! These can be the undoing of many a great training program leading up to a big race. Ever had that niggle that just wont go away, the tight hamstring that     slows you down, a tight calf that lets you know about it everytime you attempt to run? These small irritations can, and usually do, lead to bigger and more long term     injuries.
    Don’t ignore any strain, niggle or tight feeling. Anything that doesn’t respond to a massage, good stretch or a panadol usually needs more professional intervention.     Persevering with such injuries will lead to more serious damage and loss of days on the road.
    When increasing the kilometers in a training program, make your massage therapist an integral part of your program. A good therapist will be able to ensure your     body is in the best shape to get you through the training and to the start line ready to run to your potential.
    If you don’t have a good therapist already, ask your fellow runners for their recommendations. Shop around until you find a therapist who works best for you.

    NUTRITION TIP #3

    Feeling a bit tired, lethargic and dreading this week's long run? It could be that your iron stores are a bit low. This is not only a female thing. Males can suffer from     low iron levels as well. Everytime you foot hits the ground during a run, you damage blood vessels. This causes your body to lose the valuable red stuff. Blood gets     its red colour from haemoglobin. Haemoglobin carries the     oxygen to the muscles. Iron helps this process. Therefore, if your iron stores are low, you don't get the     amount of oxygen you need to the muscles and you feel tired and everything becomes a real effort.

   For most runners, 3 to 4 serves of red meat a week (with vegetables) will get you enough iron. For those of you who are vegetarians, you need to ensure you have a    high intake of vegetables and cereals. These should be eaten with something that is high in vitamin C so your body can absorb the iron. Supplements such as wheat    grass (don't let the taste put you off) can help, others need caution. Don't take over-the-counter supplements without having a blood test first or checking with your    Dietician or Doctor. Sometimes overdosing on iron can cause more problems. Heavy training schedules will deplete iron stores in everyone, make sure you top up    today.

   TRAINING TIP #3

    Post Race Recovery is just as important as Pre Race Preparation. The week or weeks following a big race can test the patience of most of us. If you have just     completed a marathon, ideally you should give yourself a break from long running, fast running and in some cases, any running for a few weeks. If you finished in     good shape, go easy for a few weeks. Your body will take some time to recover from the muscle damage sustained during the 42ks of running. It takes the average     runner 6 weeks to feel really good again. (If it took less time, why do the top runners only run one or two marathons a year?) You need to ensure you get plenty of     rest and eat well. I often find that the weeks following a marathon are the worst.

   I usually want to fall asleep anytime and I tend to eat like a shark at feeding time - anything and everything. This is normal. It is your body's way of rebuilding and    replenishing itself. If you try to power through speed sessions and long runs straight away, you are likely to sustain injuries and as your immune system has already    suffered from your long training, it is more than likely you will catch any bug heading your way. Make the most of the down time - enjoy the shorter runs you have put    off for a while, go for a ride instead of a run, hit the pool for a few laps. Cross training will give the legs a chance to freshen up sooner. The old rule for recovery    works well: For every k of a race, you need to put off fast work for a similar number of days afterwards e.g. 42k marathon = 42 days before you attempt fast work.

   NUTRITION TIP #2

    As many of you are heading to the Gold Coast next weekend to run, I thought I might focus on Race Day Eating.

    Many long ks of training come unstuck on race day. This can often be traced back to inadequate fuel stores in your body. As well as hydrating well in the days     leading up the the event, you must also make sure your food intake is adequate. The days of carb loading have long gone. It is better to keep eating your normal     foods but just increase your intake of good carbs such as rice, pasta, cereal   bars, bread etc. DO NOT OVERDO IT !                                                                                                                         

    A couple of extra snacks each day can get you there. If you feel bloated or like a beached whale, you have overdone it. Most runners will gain a kilo or two during     the last week. Extra fluid and extra carbs will do this, but you will be better off on race day. The day of the race is the most important day of all. After sleeping your     body has a certain amount of fuel in the muscles and the liver. The liver stores need to be topped up so it is important to eat. I will share with you a system that I put     in place before the Sydney Marathon in 2000. It has never let me down. I get up 2.5 hrs before the race and drink a litre of water. I eat breakfast. I don't always     have the same thing so I will give you a list of foods that I have tried and have found to work. These foods are high in carbs and low in fat and protein so your body     can absorb them quickly.

     If you are heading out for a marathon you will need about 800 calories. Try rice with raisins and bananas, quick cook oats with honey and bananas, a couple of     slices of fruit toast with jam and /or honey, any breakfast cereal but go easy on the milk. Some people can eat pasta early in the morning, I can't face it at 4am but     maybe you can. Just be careful of any rich sauces. Have a black coffee - it is only a myth that it acts as a diruetic. The caffeine will give you a nice mental wake-up     call. (Try to avoid really rich food and those full of fibre as you can imagine the number of pit stops this could produce.) Avoid crumpets etc as the carb levels are     too low and you would have to eat a heap of them to get any benefit. About an hour to go drink a bottle of Gatorade. Gatorade is better than other sports drinks as     the ration of electrolytes to sugars is better. Have a GU with this drink. If you are particularly nervous, your body will be using extra energy to cope with this so a     GU will keep stores topped up. By now you should be looking out for the porta-loos - this is the earlier fluid intake working its way through the system. Keep a     bottle of water (around 250mls with you). Drink this 15mins before the race and have your final pit stop. You should now be set for a great day out. The final     thing that you can do that will cause disaster is to avoid drinking at the drink stops. DO NOT LET A DRINK TABLE GO BY WITHOUT DRINKING     SOMETHING.

    Plan to drink at least half a cup of water (more if it is hot) at each drink stop. If sports drinks are available, drink this and rinse your mouth with water. Use GUs or     Powergels etc at least every 40 minutes (time it to coincide with a drink stop). This will keep your carb stores topped up. If you follow this plan, you give yourself     every chance to run well. Towards the end of the race, you may not feel like drinking or eating a Gu. Do so. As everything you take in past the 34k mark will not     only help get you to the end, it will help with your recovery. Failure to drink at this point, will ensure you suffer from dehydration issues, muscle cramping, headaches     etc after the race. If you have found yourself cramping up or running out of steam, it is more than likely due to inadequate fuel in the tank, follow this plan and you     can't go wrong. If cramps have been an issue for you, go to a chemist, health food store and buy some Endura. Drink two serves of this every day in the week     before race day. Drink a serve with your breakfast on race day. Endura is full of magnesium, a mineral that helps prevent cramping and helps to keep you hydrated.

     Happy running (don't forget to reward your self post race with a nice treat or two)

     TRAINING TIP #2

     This is the week when many great plans go to the wall. If you are feeling really good, don't be tempted to fit in another run, or go a bit harder in a speed session. It      will usually spell disaster. This is the week when your mind can play havoc with you - imaginary aches and pains, a sniffle or cough, you find yourself a bit sensitive      and bad-tempered. These are all reactions that are quite normal. It is your body's way of telling you something big is happening soon. IF you are feeling really good,      don't be tempted to go out too      hard on race day. Many runners make the mistake of thinking "Everyone's going past me". Sit back, let them go then watch      how many you start passing by the 10k, 15k 25k mark and so on. Give yourself time to settle in to the race. Everyone is different, depending on how nervous you      were at the start, how you are feeling on the day. Even though it is great to have someone to run with, let everyone settle into the race for a few k then catch up at a      drink stop or predesignated point.

    Michael K and I have run a few marathons together and luckily for us, we seem to settle in and keep each other settled for the first few k. If you can find someone     who has similar habits to yourself, it can be a great way to head out and have some company on the way. During the race you may feel like the legs are going to     depart from the rest of your body, your brain is your enemy at this point.You will tire mentally long before your legs have had enough. Keep telling yourself that     others look worse than you feel: pick out runners in front and challenge yourself to hang on to them or set yourself a plan to pass them by the next drink stop if they     seem to be struggling. Break down the race into chunks. I usually use sections of training runs e.g. 16k to go - that equals Capt Burke Park to Orleigh Park and     back, 10k to go - City Loop, 4k to go - Redman to Cpt Burke Park and back. All these runs you know you can complete, so you tell yourself you can do it again     NOW. This is the point when everything hurts, all you want to do is stop and walk - REDMAN RUNNERS DO NOT WALK . Pushing through this point is going     to give you an overwhelming feeling of achievement when you finish. This will challenge you to push yourself to a point you may not have ever reached before. I often     quote "What doesn't kill you will only make you stronger" Think back to those days when you were struggling through a training session - I'll bet you didn't pull out of     the session - you struggled through. Same for race day - look at the scenery, focus on the other runners, sing a song, look at anything that will take your mind of how     you are feeling.

     Michael K ( tough guy) had a bad injury during Melbourne Marathon in 2003, so we checked out the fabulous real estate along the Ocean Road and this helped      take his mind off his sore leg. Believe in yourself - Running for me is a bit like a roller coaster - some ups and some downs. Chose the right kind of thoughts out      there on race day and go for it. Everyone who starts is a champion, everyone who finishes is a winner.

    Nutrition Tip #1: 20/6/07

     Eating after training is as important as stretching and rehydration. Eating after a run helps to repair muscle tissue that is damaged during the run. Consuming a      combination of carbohydrates and protein in the 20 minutes after a run, will replace the fuel your body has used up during training. If you delay this for much longer,      your body doesn't have the ability to repair damage quickly and you will notice the next day your legs are tired and sore and running is the last thing you feel like      doing. It is important to get the right combination of carbs and protein. This combination is found in chocolate milk, sustagen sport, or any milk drink and yoghurt      (not low fat varieties). If milk drinks are not your thing, Sustagen sport can be mixed with water (I do this myself and it tastes fine). Cereal bars, fruit buns, fruit toast      are excellent choices. Try eating and drinking some of these after your next long run and you will notice a big difference the next day - your legs will feel so much      better.

     Training Tip #1:

     This is for those runners taking part in any race at the Gold Coast next week. Don't try to pack in extra work this week or next week. It won't help. Nothing you do      this week or next will make your race better. Bit it can make your day out worse. It's never too late to injure yourself. Any twinges or sore spots need to be take      seriously - get a massage, see you physio, lay off the speed work - don't think it will just go away. Back off and rest up. For those of you still feeling good and injury      free - don't be tempted to race anyone at speed sessions -do your own thing and let them go. Cold weather contributes to more strains than in warmer weather.      Run for a bit, stretch, then continue. Warm showers and warm clothing afterwards will help to keep muscles warm during cool-down periods. If you allow yourself      to get really cold after a run, you could be headed for injuries.

                                                    Remember to ENJOY your running !       BACK TO TOP OF PAGE

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