For the Ladies!

Hey Ladies, this one is for you!

Sports bras are an essential part of any woman runner's gear. If you are a guy, you can just skip this blog. Did you know that are different types of sports bras? One is called compression, which is what most of us know about. They are great for us smaller busted women. It basically, compresses the breasts so that it is not uncomfortable to run. But if you are larger breasted, then there is an encapsulating bra. This bra holds each breast separately yet firmly. Runner's World has a whole section dedicated to sports bras. Take a look here, http://www.runnersworld.com/cda/special/0,7889,s6-240-470-0-0,00.html.

And yes, sports bras wear out just like shoes. So if you are an avid runner, make sure that your bra is offering you the support you need to run or walk comfortabley.

On to training... If you have been keeping up with the recommended schedule, you should be up to walking or running 12 miles this weekend. We also have a group walk/run scheduled for November 22 which we will be completing a 12 miler. After this, it will be time to start tapering down your weekly milage towards race day. I have heard from several of you about your successful training to day. Keep up the great work. Just remember this is your race, you get to define what you consider to be successful. We will all start out together and we will all end together, we just get there at different time. And that is what makes each of us successful.

For now, keep on training....

Gina

Aches & Pains, Part 3

I have caught up with my running this week. I was able to run my 10, all the while thinking of what I was going to have for breakfast. As I was running, I was also experiencing a slight pain in my foot. As I got to thinking about this pain, I remembered that I purchased my shoes last year and it is probably about time for a new pair of shoes.

Since you have been walking or running for 2 months now, if you didn't start out with a new pair of shoes, you may want to consider a new pair a couple of weeks prior to the 1/2 marathon. I notice that when I start to experience pain in my feet, shins, legs or hips, that I might be in need of a new pair of shoes. For the average runner/walker, replacing shoes after 300-500 miles is a good idea. For most of us, that is about every 9-12 months.

When I shop for shoes, I ask to try on several pairs and walk around the store in them. The shoes should feel comfortable as soon as you put them on. There is no need for a "breaking in " period. Performance Footwear will videotape you walking or running and then match the correct shoes to your running/walking style. Pronation, Overpronation, Supination, what does it all mean? Finding out will help you pick a pair of shoes correctly for your feel. Check out a section on Runner's world about foot diagnosis, http://www.runnersworld.com/subtopic/0,7123,s6-240-319-326-0,00.html
Also, the Fall Shoe Guide is in the September 2008 issue of Runner's World.

Gina

Aches & Pains, Part 2

I had a very busy weekend and was not able to complete my long run for this week. Instead, I concentrated on cross-training. Last week, I talked about yoga and how it helps with aches & pains. Cross-training also will help!

So, what do you do on your days of rest? Sit on the couch and rest! Consider doing a different type of exericise. In addition to yoga, I take a Spin class each week. I never thought I would be one to enjoy a stationary bicycle, but spinning is actually fun. If you are a person who also keeps track of your steps each day (trying to walk a minimum of 10,000 steps a day), spinning will add 283 steps per minute! The class I take is 60 minutes long. That is a lot of additional steps!

Here is an article from Runner's World on the benefits of cross-training, http://www.runnersworld.com/article/0,7120,s6-238-263-266-7420-0,00.html.

I hope to have a better running week this week. I know that I will be able to "catch up" with my miles. For me, the most important thing is to just keep moving!

Gina

Aches & Pains, Part 1

Now that you have completed a couple of longer runs or walks, are you feeling some new aches and pains? I know that when I started running, I did experience aches and pains. I dealt with them by taking ibruprofen. Not a good idea for someone with a bad kidney. So I had to think of other ways to help my body. This is when I discovered yoga!

Yoga and stretching have helped me tremendously. To the point that I rarely take ibruprofen! Here is a good article on Runner's World about the benefits of yoga, http://www.runnersworld.com/cda/special/0,7889,s6-238-409-0-0,00.html.

I practice yoga about twice a week. If you work in downtown Tucson, every Monday Pima County Employee Wellnes hosts a yoga class in the Main Library's lower level meeting room from 12:10-12:50. Perfect for a lunch time yoga class! If you belong to the YMCA, on Thursdays there is a yoga class starting at 11:45. Also, there is a great non-profit organization in town called Tucson Yoga that has many low cost classes as well. Check out their website at http://www.tucsonyoga.com/ I hope to see you at a class or two! Keep stretching.

Gina

Interesting Article!

Now that the training group should be running/walking 7+ miles for the long run of the week, I wanted to say a word or two about water and nutrition. I hope that everyone is taking water with them when they are running. As if you didn't know by the heat of the day, we live in a desert and need to keep hydrated as we exercise. With the longer runs, it is even more important. As I start my run, I make sure that I drink a large glass of water. I then carry water with me to make sure that I don't end up dehydrated!

This weekend I ran 7 miles, although they were seven slow miles, it was 7 miles none the less. It doesn't matter how fast or slow, whether you walk or run, 7 miles is 7 miles!

As for nutrition, I find that I am not as hungry the day of my long run, but watch out a day or two after! My body tends to be hungry then so I have to really watch what I eat and make sure that I don't overeat. I also find that on long runs, I can use a boost of energy. There are all kinds of goo that you can buy, but I prefer fig newtons! It works for me to give me that last bit of energy to finish my run.

There are many great books on eating that are available at your local library. Run your first marathon : everything you need to know to make it to the finish line by Grete Waitz and Gloria Averbuch outlines a sixteen-week marathon training program that includes workout schedules and discusses topics such as nutrition and hydration, mental preparation, and stretching and strengthening exercises.

As for that interesting article... As the Coordinator of Youth Services and project manager for a teen health and wellness program called Fit for Life that the library has been running for several years to help combat childhood obesity by offering fun and interesting ways for teens and families to become healthier, a librarian sent me the following article called "Can Reading Help Kids Lose Weight?" Take a look, http://www.time.com/time/health/article/0,8599,1847340,00.html

Month One - September 2008

Once again, I have started training for my 6th 1/2 marathon in December. I will be running with a group of 36+ folks from the public library and the public in general. Several of these people willbe teenagers and several of them are returning from last year. It is great to have so many new runners/walkers who will be giving the 1/2 marathon a try.

For Month One, I am concentrating on running 3 times per week and increasing my milage on the weekend. This past weekend, I ran 6 miles with one other member of the library for our monthly group run. I did hear from other folks that they also completed their 6 miles. Go Library!

This is a picture from last year's race. Several of the teens who participated are pictured here enjoying breakfast prepared by library staff. We had a total of 26 particants in last year's race.