A thought is running through my head on the concept of how to run a better marathon.  Only recently did I put this thought into a theory.   This theory should apply to every type of runner when training for a marathon.  The thought all started because of Eric Ade.  I have the utmost respect for my training partner and the dedication he has for grinding out training. This year was hard for me to see how Boston turned out not only for him, but for the many masses who trained incredibly hard for weeks on end, only to be let down on race day.   For many runners this frustration can put a damper on your outlook toward running which affects your mood, training, and routine for many weeks to come. 

 If you are one of these people, then you may want to consider my theory.  Run two marathons in a training cycle instead of one goal marathon at the end.After all, it works for many other distances.  When training for a 5k or 10k, you run multiple time trials or some even have a season where you race every weekend for months at a time.  This simple question of running more races is more complicated than it looks when dealing with the marathon.  The marathon is harder for recovery because the distance is longer.  The marathon is harder to stay healthy when training because you have to do more. The marathon takes more out of your body and mind.  It just takes so much time.  These are consistent ideas that I’ve heard when talking to people about this mythical beast of a race, but do these people feel this way because they haven’t tried multiple marathon training?  The essence of the concept should be the same.   Multiple marathon training is applying the concept of being fit and ready to go the distance at any time from week 12 to 20 of a training cycle.  Just because you are ready to go the distance doesn’t mean you have to go the distance, and this key concept is sometimes lost in the glory of exceptional training.  You start feeling so good that you want to do everything all the time, which can lead to trouble.  Being well prepared with planning can improve your performance and experience so that any given day you “could” step on the line and shine.  Planning two marathons with adequate understanding of your recovery time and planning to stay dedicated to the entire training time needed on a day to day level, can lead to a better experience.

The reason for two marathons is mentally and physically important.  Mentally, setting yourself up for one race is a massive time investment for only one chance to achieve purpose.  The odds are slim on everything going perfect your first marathon because the longer the race distance, the more factors can affect performance.  Poor weather reports can side track the mental preparation needed for positive race performance.  When conditions change runners start swaying from their original trainingplan.  Many runners start making alternate strategies for the race, which is helpful for the given day of the marathon, but not helpful for the best marathon experience.  By selecting two marathons chances, are increased of toeing the line with your ideal concepts intact, ready to conquer whatever challenges your personal goals.  Running two marathons gives the mind a better opportunity to get satisfaction, which is one key to running a better marathon.  Better doesn’t always mean faster, for some, better can mean a better age group time, a better personal performance, better experience of not walking (or not walking as much); which is why this theory applies to beginning and experienced marathoners alike.

As for the physical aspect, training and conditioning yourself to experience the feel of finishing the 26.2 miles is important.  Theories on how many long runs you need and how long you need to run as your long run are abundant.   My theory isn’t going to cover my philosophy on training plans for a marathon; it’s more a theory on planning to train for two marathons.  Talk to any marathoner and they will tell you about their experience from miles 18 to 24.  It’s been my experience through personal trials and through talking with other runners over the years that something happens during these miles, sothe more physically prepared you can be, the better the experience.  When it comes to training, most programs prescribe longer runs so beginning marathoners should look one of the two marathons as another long run that will help you physically prepare to reach your goal.  Experienced marathoners should look at both marathons with equal preparation.  Physically the first marathon is helpful because you learn how your body responds to the mileage.  You can assess where your training is strong and where you lack, which gives an opportunity to change your process to address the training goal.  Feeling out the distance is important and relate it back to a season of running.  The first 5k race of a season and the last 5k race are usually very different because the body is physically prepared to understand what is expected of it after completing that distance.  The same holds true at the marathon, but recovery is more important.  For some the first marathon may be perfect.  Another advantage of two choices is what I am dubbing the “celebratory marathon.”  Using this method for running a marathon means if you get a perfect expectation right the first time, then the second marathon becomes a different reason to run. 

Marathon selection process comes into play to help with running a better marathon.  Two marathons help with race day conditions and the type of race experience.  Some races are gigantic like the top five: Chicago, London, Berlin, New York, and Boston; which have harder entry requirements and prestige.  I personally call these “glam-athons” because of the hype and prestige of attending one of these big time races.  A glam-athon has ups and downs because the commitments are set well in advance before starting training.  As fabulous as finishingthe big dance and partaking in the post-race festivities, these races put extra pressure,which may not match up with your personal reasons to run the marathon.  Sometimes the positive change you experience during training for a marathon combined with a negative outcome of the race leads to hatred of the distance.  Glam-athons have the crowd, which helps in having someone to pace with along the way.  It also means more weaving and wasting energy in the early parts of the race.  Likewise smaller marathons have positives and negatives, too.  Smaller races don’t always have the aid station quality or support of spectators watching the race.  The scenery and excitement of smaller races don’t compare to glam-athons, which may be good or bad.Picking two different types can enhance toward a positive experience because when it comes down to it, it’s best to understand what characteristics help you, combined with having the right conditions.  Regardless of which type of race you run, a marathon distance is a prestigious accomplishment in and of itself.

Overall, this is a theory.  There are many other variables I still need to discuss, like how running two marathons can help with event simulation.  Figuring out how many nutritional items to take, which to take, what apparel to wear, how light of a racer or even to go with a racer or not, are all questions that can be experimented with in training and put into application during the first marathon.  This knowledge is invaluable when it comes to running a better marathon, which is the point of why I believe two is better than one.  As always, I am available to discuss this theory here at 3 Rivers Running Company.  Look for part II coming soon.

We had two great nominations for our most recent Runner of the Month, and since they are friends and training partners, we thought it would be perfect to highlight them together!

 

If you’ve been at many area races and running events you’re probably familiar with our dual April and May Runners of the Months; Lisa Beck and Chris Coissart. While they have only been running together for a few years, they have trained and participated in many big events together.

 

Here is their story, as told by Lisa:

“I participated in the Parlor City Trot 10K training program during the summer of 2009 somewhat reluctantly, but after 10 weeks I did my first ever race.  I walked most of the 10K but ran across the finish line and FELL IN LOVE with running and racing.  Since then, I've done more than 40 races including 7 half marathons (Big Sur, Rock n Rolls in Chicago & St. Louis, Columbus Half, Fort 4 Fitness 2010 & 2011, and the Women's Half Marathon in St. Pete).  

I met Chris during a 10 week training program in the spring of 2010 and we hit it off instantly.  We began training together and the flood gates were opened - Chris encouraged me to consider doing a half marathon . . . something that was completely off the radar - seriously, big girls don't run half marathons!  With her encouragement, we trained with our friend Louise for 20 weeks and I was able to complete my first half marathon using run/walk intervals.  In 2011, Chris and I ran nearly 600 miles together, participated in 3 Rivers Running Company's Fort 4 Fitness Half Marathon Class, and completed 4 halfs in 4 states. 

I credit 2 things for my love for racing . . . that first 10K, and having the most amazing training partner and friend ever - Chris!”  

 

Lisa also writes a blog (www.be-amazing.net) where she shares her joy of running, racing, and fitness.

Just like the Minimus Road, the Minimus Trail went through a radical update as well when NB unveiled the Minimus Trail Zero. The Trail Zero is of course the zero drop trail model in the Minimus line. It weighs in at amazingly less than 5 oz. The shoe is designed as a high mileage daily trainer for the barefoot purists with its feather weight and minimal upper made almost entirely out of rip-stop nylon. For those not familiar with the fabric, it is virtually indestructible while still being ultra light. If it weren’t for strategically placed Vibram rubber on the outsole, the shoe could easily break the sub 4 oz barrier. The rubber provides good protection in just the right places while the outsole made out of pods provides just enough protection and grip even on slick trails. For those looking for a zero drop trail shoe that provides just a bit more protection than no shoes at all without weighing you down, the Trail Zero is it. Disclaimer: These shoes were provided by New Balance to test/review.

Minimalist shoes are becoming very popular now among runners. Many of you may be interested in them; curious as to what all the excitement is about, but also uncertain of where to start with them. First off, your standard training shoe has a 12mm heel to toe drop. Going into minimal shoes, the heel to toe drop range from 4mm to 0 drop (barefoot running).

There are many benefits to be had in transitioning into these types of shoes;

·         Improves balance and posture

·         Creates a more efficient stride

·         Strengthens foot and lower leg muscles

·         Allows body to move naturally

Currently, I am running in the Cadence which is from the Brooks Pure project collection. This is a shoe with a 4mm heel to toe drop. My typical trainers are the Brooks Adrenaline and Asics 2100 series, so I am a runner who over-pronates and needs extra support.  I was a little nervous at first to start and train in this type of shoe, due to the risk of getting injured. The key is to transition into these shoes slowly.  

 

Many runners do make the transition into these shoes and then use them as their sole running shoe I, however, use these shoes mainly for my interval workouts, faster runs and shorter runs. I do not think I will ever try and have minimalist shoes as my sole running shoe, it is all personal preference, but I think wearing them for some of my weekly runs still benefits me.  And runners aren’t the only ones who can reap the benefits of these shoes. Walking in them can offer the same benefits as well. I, myself, have a couple of the Vibram Five Fingers, New Balance minimus shoe, and the Nike Free that I wear just as walking/casual shoes.

 Follow these guidelines when starting out:

·         Start off slow, first week do no more than 10% of your weekly mileage

·         Listen to your body

·         Alternate with normal trainers

So, you can see that there are a lot of benefits to wearing minimalist shoes but the key is to start off slowly.  Come in today to our store and try the wide variety of minimalist shoes that we carry.

We recently received our newest GPS enabled watch, the Motorola Motoactv. A few staffers here at TRRC tried it out and we have compiled a list of pros and cons for you to check out:

 

Pros

•  Lightweight

•  MP3 player, pedometer, calorie counter, and GPS all in one unit

•  3 screen displays during workout

•  Shows route after workout complete

• Easy to sync to phone or computer

Cons

• A little large

• Pace can fluctuate a little when on “current pace” mode

• Battery life not very long in certain modes

• Make sure to have auto-pause/auto-stop off

 

All in all, we found it to be very accurate and user-friendly. This watch is a great option for someone looking for a lot of function but doesn't want to carry their phone, ipod or multiple units on a run.

Newton’s Distance was designed as their long distance racer but also works perfectly as an everyday trainer for those wanting to achieve better running form. The shoe fits exactly how every shoe should with a snug midfoot but a wide open toebox. Being a Newton, the Distance features a low heel-to-toe drop (2 mm) and forefoot lugs that provide tremendous shock absorption and energy return unmatched by any other shoe on the market. For the natural runner, the Newton Distance is your dream shoe. The price tag is a bit higher than most but the miles per dollar (MPD, I guess) is well worth it with most wearers with proper form being able to get between 750 and 1000 miles on a single pair. If you are looking to achieve better form or just looking for a higher mileage friendly alternative to other minimalist/barefoot style shoes, the Newton Distance is most definitely a shoe to try.

 

How much mileage should we be doing and how do we know where our limit is?  All runners have different goals in mind; you may be training for your first marathon or training for a quick 5K. Some of us may be first timers and some of us have been running for decades.  All these factors play into how much mileage we should do.

This is something I am currently searching to find out for myself. I have been a runner for over 10 years now and as I refocus my running goals to different distances and times, I also have to change my training. While in college, I focused more on races from 3K to 10K. This required speed, so quicker times in interval workouts and long runs of 10-12 miles. My peak mileage then was 65 miles.

 

 As a post-collegiate runner I transitioned into half-marathons.  I bumped up my base mileage a bit to 65-70 miles per week, increased my long runs, and adjusted interval workout paces to be set for my slower half-marathon goal time. Currently, I am training for my first marathon in October, Chicago. I am a bit nervous for it, but I feel my change in training will benefit me a lot. Currently, I have been maintaining 80 miles a week, my highest base mileage, and have been feeling great.

 

A good test of my fitness was my most recent race I ran, the Shamrock Shuffle 8K. I ran a PR from the year before by nearly a minute. These are things you want to look at to make sure your training is going well.  As I get into summer training, I hope to increase my base to 85-90 miles a week and increase my long run to 20-22 miles. This may change based on how I react to it.

So when you are testing out what your peak mileage should be you want to ask yourself these questions:

1)  How do I  feel on workout days?

 2)  Am I  still running well in shorter races leading up to my goal race?

 3) Am I experiencing any aches and pains that I normally had not?

 So as a runner, there are many factors to consider for your training. For myself, I have been running for a while so I have been able to slowly build my way up to this mileage. If you are just getting into the sport of running your goal should be to slowly increase a base, alternating walking with some running.  In this world we all want instant results, but in this sport you have to be both patient and smart. If we do this we will see the benefits of our hard work, which is why this sport is so rewarding. 

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So you have been told no working out for a period of time.  For most of us this is as close to a death sentence as we get, but it doesn’t have to be that bad.  I have had many mandatory down times in fact I am in one right now and it is proving to be the longest and one of the most difficult of my career.  After I got over the "OMG what do you mean I can’t workout?!” phase, I calmed down and realized there is a lot of work I can do.

First is taking stock of where you have been and where you would like to go.  Look back at all your years of training and racing write down pros and cons.  Set up a plan of what worked and what didn’t for your future training and schedules.

Second research your sport of interest study new techniques and think on how they can be included into your training. Is it an injury that has you on the sidelines look into how it happened and what new skills you need to learn to keep it from happening again.   Maybe some new awesome tool to help bring you back and can be used to prevent further injuries. Learn new exercises to  place into your schedule to help prevent the same injury in the future.  Make sure to talk with a doctor before attempting anything new.

Third look into another activity one that you can cross train with to help make you stronger in your chosen sport or switch totally by taking up something different to refresh your mind and body.

Fourth hit up a nutritionist and or a  professional coach they can help set up a plan for you. A nurtitionist can show you how to fuel correctly and keep from putting on those extra pounds while you are down.  A coach can show you the right way to get back into training slowly so you don’t get injured again.

Fifth check into volunteering for a race.  Watching your sport from a different perspective can give you a whole new insight into it.  Learn what goes into putting on a race and all the work behind the scenes.  Watch the athletes as they race all of the competetors not just the "fast" ones.  You might be surprised what you can learn from the "mid" and "back" of the packers.

Last try to relax and just breathe.  Enjoy the time down breath deep.  Get to know your family again. Take up a new hobby.  You just might discover there is more to life then working out.  You even might discover some hidden talent that you never knew you possessed.

New Balance does minimal trail shoes well, very well. The 110 is no exception of course being developed around the foot of trail ultra phenom Anton Krupicka. The 110 is the sequel to the trail shoe that launched the minimalist revolution, the MT100 and 101. It is built as a trail racer but works as an everyday trainer for those interested in less shoe. The grip is great with taller lugs than the previous models and a nicer graphite rockplate compared to previous versions. The fit is now dialed in too with the NB Minimus last being applied to the shoe. For those of you wondering what this means, if you liked the fit of the Minimus trail and road 10’s, you’ll love the fit even more on the 110. If you’re looking for a fast trail racer or a go-to trail trainer suitable for anything from the casual runner to hardcore ultra veteran, the 110 has what you need.