Archive for the ‘Half Marathon Training’ Category
Friday, October 1st, 2010
Congratulations – the GBI ½ Marathon Team has successfully made it to the end of the 5th week of training! And this Sunday we are jumping our long walk/run up from 6 miles to 8 miles. While the mileage continues to increase over the next several weeks, consider asking yourself the following questions:
What is your overall goal with your participation in the ½ marathon? For example, you might be working to complete your first long-distance course, shave a few minutes off of last year’s time, or to commit to a training routine that will continue after race day. Stay mindful of this personal goal for motivation throughout the remainder of the season.
Have you selected your official training/race day shoes? As mid-training approaches, try to find the pair of sneakers that works best for you and stick to that pair for the remainder of the season. If you are purchasing new shoes, break them in during the shorter 60 minutes walk/runs before wearing them during long sessions.
Are you prepared for varying weather conditions during your trainings? As the fall temperatures settle in, dress in loose layers that can be removed (tied around your waste, left at the starting line, etc.) during your training. Keep in mind the possibly cool temperature of race day and test different clothing items to see what works best for you.
We look forward to the continued success of Team GBI as our 13.1 mile course nears! As always, please feel free to ask questions about your training either during our trainings or by commenting below.
Keep up the great work, train safely and we’ll see everyone Sunday morning!
Your GBI Team
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Tags: Dr. Darren Soong, Dr. James Atkinson, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, team fitness, training footwear, training for weather conditions, training goals
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Thursday, September 30th, 2010
Do you ever wonder why we encourage stretching before all exercise? Stretching prior to training helps your muscles become looser and can decrease the chances of injury and muscle soreness. Stretching helps to increase your flexibility which can amplify your stride, rate and pace. Pre-training stretching is also a great time to focus your mind and set an intention or goal for your walk/run. However, you should also be careful while stretching. If it’s not done properly, it can cause injury rather than prevent it. Here are some simple rules to remember when stretching:
#1: Stretch slowly and do not bounce when stretching. Bouncing can pull or tear the muscle you’re trying to stretch. Muscles should be stretched gradually. Stretch slowly and hold each stretch for 30 to 40 seconds.
#2: Do not go overboard. Hold a stretch when you start to feel tightness in the muscle but never stretch to the point of discomfort and pain. Stretching should feel good!
#3: Develop a stretching routine. Start with the muscle groups that are most important to your workout and move your way through the remaining muscle groups. At the end of your workout, perform the stretches again in the same order.
Once you have completed your walk/run or cross training exercise, it’s just as important to do a post-stretch. While your initial thought might be to sit and relax (especially as we get into longer walk/runs in the coming months), your muscles will be tight from exercising. Take the time to reflect on your workout during your post-stretch. Ask yourself questions about your performance and make goals for your next walk/run.
Stretching doesn’t need to be only about your muscles, use it beforehand to set goals for your workout and afterwards to congratulate yourself. Your body will thank you in the end!
Happy training,
Team GBI
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Tags: benefit performance, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, stretching, team fitness, training stretches
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Wednesday, September 29th, 2010
Team GBI,
Welcome to Part 2 of my series on bariatric tips for our ½ marathon training! In my last post, I reviewed hydration requirements as well as general nutrition guidelines. Keep in mind that nutrition and hydration preparation are just as important as the actually training itself. Consider how your body would feel if you did not train for the ½ marathon but decided to participate at the last minute. Proper nutrition or the lack of proper nutrition can affect your body in the same way. As our mileage continues to rise, consider the long walk/run nutritional plans below!
Preparing for Long Runs
The definition of a long run is considered to be 10 miles or longer or runs that last more than 90 minutes. For people who are walking rather than running, I would consider a long walk any training that lasts more than 2 hours.
Prior to Long Runs:
- Start proper hydration the day before (not just after) a long run.
- Eat 2 – 3 hours prior to your long runs. You do not want to eat anything that will be too heavy or take a long time to break down. Try a shake with milk and fruit to up your carbohydrates or, if you have the time and can get up early enough, try yogurt with berries or crackers with a protein source.
After Long Runs:
- Ideally within 15 minutes after a long run you’ll want to replenish glycogen storage. This will help to prevent muscle fatigue and to keep you on track with training.
- If you are consuming sports beans during the training, it is likely that you will not need to replenish glycogen afterwards. (Remember you should not be consuming any sports beans until you have been on the track for a minimum of two hours.)
Remember to pay attention to your body if you get leg cramps. Cramping can be due to dehydration as well as depleted electrolytes or glycogen storage. The body can learn to tap into fat cells to utilize energy once glycogen storage is depleted. Our bodies have up to 800 grams of glycogen storage. If your body is not used to tapping into your storage you may feel tired the first few times but then your body will learn to efficiently utilize the storage of energy you already have.
As always, listen to your body and it will tell you what it needs. Please feel free to post a comment or a question on this series about nutrition and hydration.
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Tuesday, September 28th, 2010
Hello Team GBI!
Our training for the ½ marathon is off to a wonderful start! As we continue to train please be mindful of appropriate nutrition for bariatric patients. To help, I’ve put together a two part series to discuss hydration, nutrition as well as specific nutrition recommendations for long walk/run trainings.
Hydration
The number one concern while training is being able to stay hydrated throughout your workout. Once you allow yourself to feel thirsty it is almost impossible to get properly hydrated. The key is to make a hydration schedule and drink appropriate amounts of fluids throughout the day.
We recommend that your baseline is 64oz. of water plus 12 oz. of additional fluid for every 20 minutes of exercise. Be sure to take the time and do the math! Staying properly hydrated will make one of the biggest differences in how you feel during your training and after. It will also help your pace during the training as well as your performance on race day!
Water is the drink of choice for trainings up to 60 minutes. During all trainings over 60 minutes, you need to add some type of sports drink to replenish your electrolytes (mainly sodium and potassium). Look for sports drinks that are low in sugar. A great way to start is by filling your water bottles up with a 50/50 mixture of water and sports drink. It is important to remember that this is only needed for your actual training days when you exceed 60 minutes of exercise.
General Nutrition Guidelines
As our training continues, keep in mind that the key is to listen to your body. Your body will tell you if you are not getting enough carbohydrates – you will feel the difference in your energy. What your body will require will depend on your current physical ability as well as how hard you train. The harder you push yourself, the more food energy you will need to maintain that same physical energy level. Remember that the main nutrients missing during training is your electrolytes: potassium and sodium. Simple changes such as using milk in your protein shakes instead of water or adding salt to your food can add the additional potassium and sodium that your body requires.
Be sure to consider the following guidelines:
- Stay with the recommended 3 meals per day at 4 oz. plus one additional protein shake to start. If you find you are feeling hungry or light headed throughout the day, you may need to change the items in your meals.
- Start by trying new food items before deciding to add additional food.
o Replace water with milk or even whole milk
o Consume different types of fruit or add peanut butter to your fruit to increase your carbohydrates and calories
- Review your eating habits and replace light or low fat foods with their regular versions (i.e. yogurt, milk)
If you continue to feel hungry and/or light headed after following the guidelines above, you may need to add an additional protein shake or bar to your diet however, I do not recommend adding an additional meal. As always, please feel free to ask specific questions as they arise!
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, carbohydrates, Dr. Darren Soong, Dr. James Atkinson, endurance, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Thursday, September 23rd, 2010
Team GBI – welcome to the end of week 4! This weekend we are stepping up our long walk once again as we work to achieve 6 miles at Sunday’s group training! As our weekly mileage continues to climb and we check off short walks, strength training and cross training days, are you keeping track? We recommend keeping a personal log of your workouts as the details of each may assist you in the journey to the Las Vegas Rock ‘n’ Roll ½ Marathon!
While your log may be as simple as checking off the weeks on the training schedule or adding a star to activity days on your calendar, consider including the following details:
Date, time of day, mileage/time/activity completed
Give yourself a boost by looking over the past weeks and noting the amount of effort and achievement already completed. Keep this progress in mind when working to conquer new hills and increased mileage.
Weather, track, trail, and type of terrain
Maybe the trail around your neighborhood is more difficult on windy days or the hills at the park are easier to tackle on your short run/walks rather long run/walks. By logging these details, you will be able to see how your stamina is affected by different conditions and plan future trainings accordingly.
Mood, inspirations
Have you experienced a particularly fun or effortless training session? Recognize what motivations or events during your day may have contributed to your positive mental energy.
Clothing, nutrition, training gear used
By including details in your log about the clothes worn or the food consumed on a day of training, you will be more able to realize what works best. Stick to using these items.
Whether your log is more detailed or to the point, becoming mindful of each training can assist you – all the way to the finish line. Let us know what type of log you keep by commenting below!
Happy & Safe Training,
Team GBI
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, training log
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Wednesday, September 22nd, 2010
Are you a fan of training to music? Not everyone is, however; making training mixes can be extremely motivational when you need that extra push. Music can make that sometimes dreaded training much more enjoyable when you hear your favorite song on your iPod.
Studies have shown that listening to music can serve as a motivator, while allowing you to push away any negative feelings you might have during a specific training session. Sometimes, music can help you to improve your stride and your speed. Basically music can equal MOTIVATION!
When selecting your training music you should know that not all music is the same when selecting it specifically for training. Have you ever wondered why your body gets a jolt of energy when a specific song comes on? This is most likely because your body is functioning to the rhythm and pace of the music, otherwise known as the B.P.M., the song’s beats per minute. Professional athletes often use the songs B.P.M when selecting their playlists!
If you’re looking to start collecting playlists from your favorite athlete or if you’d like to create one from scratch, a great place to find music is on iTunes. Some professional athletes create workout and/or training music mixes that you can purchase. Just go to iTunes and search for your favorite athlete. You might be in luck and they may have a training playlist that consist of various artists that you can purchase. Or begin to start one or two of your own by gathering songs from your CD collection that get you pumped. In no time, you will have compiled a few songs that you can start training to.
Training for the ½ marathon should be an enjoyable experience whether you chose to train with or without music.
Happy training,
Team GBI
p.s. Post a comment on this blog with your favorite training songs and we’ll send out a list to the entire team.
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Tags: bariatric patient, beats per minute, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, team fitness, training music, Weight Loss Support Groups
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Friday, September 17th, 2010
Happy Friday Team GBI!
This Sunday’s five mile group training is just around the corner! As the weekend approaches and our mileage continues to build take a moment to review the run/walk and walk training tips below. Remember, whether you decided to run, walk, or run/walk your way to finish line, the goal is to do your best, prevent injury and most of all have fun!
Run/Walk Tips:
As running is a high-impact exercise, you may consider a run/walk technique as you work through your training. Walking breaks will allow your muscles time to recover which can help you to finish training stronger and even feel less fatigued afterwards. The following tips can help keep your training on track if you decide a run/walk technique is for you:
- Be sure to warm up your muscles by walking for approximately five minutes before you stretch and start your course to reduce the risk of injury. Stretching after running can also reduce soreness and muscle cramping.
- Set run/walk goals for each training. To start, you may choose to alternate one minute of running and one minute of walking. As your training and endurance improve, challenge yourself to increase the distance or time of each segment.
- When walking between running segments, focus on maintaining a strong pace as to avoid losing momentum.
Walking Tips:
More and more, marathon walking is increasing in popularity. Walking can be easier on the body than running and therefore allows runners who may be less experienced, complete and even compete at a long distance course. If you have chosen to walk for the duration of our training as well as on race day, consider the following pointers:
- As you walk, focus on your posture by keeping your back straight (not arched), relaxing your shoulders down away from your ears and bend your elbows at 90° angle to avoid your hands and fingers from swelling.
- Walk consistently. As you progress through the 14 weeks of training, your physical stamina will build thus allowing you to complete the 13.1 mile course with ease.
- Start each walk at a comfortable pace and increase your speed as your body warms up. Overtime, your average pace will increase as your endurance and strength improves. (However, remember that while you are on short walks, the focus is on 60 minutes of activity rather then distance or speed.)
Keep in mind the importance of listening to your body’s cues whether you decided to walk or run. There will be days that your body can be challenged as well as days that you’ll need to push less and allow yourself to recover. As always, feel free to contact us with any questions or concerns.
We look forward to seeing you at this weekend’s team training!
Team GBI
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, run/walk training technique, walking a marathon
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Tuesday, September 14th, 2010
Hello Team GBI!
When it comes to half- marathon training no man is an island. Building and maintaining communication with a training support system will help you stay motivated as you prepare for and accomplish this feat. Having a support system helps you to be accountable to someone else besides yourself and provides additional encouragement when you need it most.
 Your training support system can consist of anyone you choose as long as those people believe in you and are willing to take the time to provide encouragement and discipline to help you stick to your goals. Be sure to involve them in your training and share your goals – as positivity will keep you on track. Keep in mind your GBI team will also be there for you as your primary or additional support system. Training with a compatible partner, or as part of a group of runners with compatible goals can be especially beneficial as they can provide support, motivation, humor, structure, information exchange, and sometimes coaching. Once you have determined who will be in your support system, take the following steps:
1. Make a list of things you need help with during your training
2. Make a list of the people in your support system
3. Regularly communicate your goals and progress to these people
After months of encouragement and helping you stick to your training goals, the people in your support system can stay updated on your race-day progress through “Runner Tracking” offered by the Las Vegas Rock n Roll Half-Marathon. With “Runner Tracking,” real-time updates of where you are at in the race can be sent to your friends and family via text message, by signing up here: https://www.competitorwireless.com/
If you have yet to build your support system, please start thinking about who those people could be and have a serious conversation with them to see if they are willing to be a part of this undertaking. And remember, Team GBI is here for you every step of the way.
Team GBI
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, training support system
Posted in Gastric Band Institute Events, Half Marathon Training, Las Vegas Weight Loss Surgeons, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Support Groups, Weight Loss Surgery |
Saturday, September 11th, 2010
Yesterday we learned about the importance of hydration and how to properly hydrate before a workout. Today, we explain how to hydrate during and after a workout and the risks of drinking TOO MUCH water.
During and after:
During a workout, drink ¼ to ½ cup of water every 15 to 20 minutes throughout your training session. In hot weather, you will need more because of increased water loss due to sweating. Your thirst mechanism is blunted during exercise, so don’t rely on drinking only when you are feeling thirsty. Set your watch to go off every 15-20 minutes to prompt you to take a drink. Post-workout, recover with two to three cups of water.
Too much water:
Staying hydrated is important, but it’s possible to overdo it. Drinking excessive amounts of water can cause a rare, life-threatening condition called Hyponatremia. This occurs when someone drinks so much water that they dilute the sodium in their blood. It can cause a clouding of consciousness, nausea/vomiting, lightheadedness, dizziness, and in severe cases, seizures, unconsciousness or death. Drinking no more than eight ounces every 20 minutes typically provides enough but not too much fluid.
I hope this two-part series has answered any of your concerns about hydration while training for the Half-Marathon in December. Keeping the right amount of fluid in our bodies is an important routine that we should all become familiar with. If you have any questions or concerns, please feel free to leave us a comment in the box below.
Team GBI
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, training and hydration
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Friday, September 10th, 2010
Hello Team GBI!
To those of you who were able to attend, we hope you had a great experience at the first official Half-Marathon team training this past Sunday. For those of you who weren’t able to make it, we hope you participated in your own training session to prepare for the big walk/run in December. As you begin the training for this amazing physical feat, please get into the habit of drinking sufficient amounts of water before, during and after a workout. Especially during these hot summer days, staying hydrated is vital to your health and performance.
In this first part of our two part series on hydration, we will explain why our bodies need water and how to hydrate before a training session. Tomorrow, we will discuss how to hydrate during and after a session and the dangers of over hydration.
Our bodies are made up of 60% water. Every reaction inside of our bodies happens in water, from digestion through muscle contractions to converting fat into fuel that our muscles use during a long workout. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness, fatigue and heat exhaustion or heat stroke. Hence, the essential need to keep the right amount of water in your system.
Before:
Did you know if you wait until you are thirsty to take a drink, then it is already too late to catch up on replenishing your fluids during that workout? That’s why you must hydrate BEFORE you begin working out. It’s recommended that the average person drink at least 16 ounces before, but not immediately prior to a workout. Your body needs time to take in and distribute the fluid. You should not quickly drink two glasses of water and bolt out the door for a walk or run. Two to three hours prior to a workout, drink two to three cups of water (think of it as the 2:3 rule).
Please check back tomorrow, or sign up for our RSS feed to see the second part of our series on hydration.
Team GBI
P.S. Our first team video is up on YouTube! Check it out here: http://www.youtube.com/user/LVGBIpatients
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
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