Archive for the ‘Half Marathon Training’ Category
Friday, September 3rd, 2010
ATTENTION Half Marathon Runners!
Our official training starts this Sunday, September 5th at Kellogg Park at 8am. In preparation for this week’s training you should be walking at least three miles per week to prepare your body for the marathon training schedule. Walking first before training will begin the conditioning and hardening process of the bones and soft tissue.
As you’ll notice our trainings increase one mile per week for the first five weeks. Therefore, it’s important that you begin at a level where you can comfortably set your walk/run pace. If you’re already walk/running on a regular basis you may be tempted to walk/run more than the training schedule suggests. We highly encourage you to stick to the schedule provided so that you don’t get burnt out. Following the training schedule will ensure that you have the necessary training and endurance built in order to complete the ½ marathon in December.
Remember that marathoners come in all shapes and sizes! Everyone should set an intention for their run and listen to your body’s cues. We look forward to seeing you on Sunday!
Team GBI
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Tags: 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
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Thursday, September 2nd, 2010
Our Gastric Band Institute ½ Marathon Team training has officially launched into its first week! The team will stretch, warm-up and take their first steps onto the track as a group this coming Sunday at 8:00am. Patients at all levels of fitness and marathon experience will join together in success as the team begins its second year.
All group trainings will be taking place at Kellogg Park: 7901 W. Washington Ave. (between Buffalo & Durango). We hope to see you each week at our group long walk/run days! Keep in mind that it is important to include rest, cross training, strength training and short walk/run days in your weekly routine.
Group Training Days
September
5th: 3 miles
12th: 4 miles
19th: 5 miles
26th: 6 miles
October
3rd: 8 miles
10th: 7 miles
17th: 9 miles
24th: 8 miles
31st: 8 miles
November
7th: 10 miles
14th: 8 miles
21st: 10 miles
28th: 4 miles
December
5th: RACE DAY
Be sure to follow our Special 2010 Marathon Edition Blog as race day nears! We will be posting team updates, training tips and more! You can also stay up-to-date on marathon details by “liking” the Gastric Band Institute on Facebook or by checking out our YouTube page for our video posts.
If you have any questions regarding the training please email Denise Burton Grace at Dburton@bandandbypass.com.
Team GBI
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Tags: Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips
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Friday, December 4th, 2009
Congratulations on completing your half-marathon training for this year’s Rock ‘n’ Roll Marathon on the Las Vegas Strip! We are very proud of you, your weight loss success and your dedication to healthy lifestyle changes. That’s what Gastric Band Institute’s philosophy is all about.
Remember to have fun on race day and keep your friends and family close by for extra support. Also, be sure to share your training and marathon success stories with others. Your journey is an inspiration to us all.
Good luck on race day! Go Team GBI!
Dr. Atkinson and Dr. Soong
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Thursday, December 3rd, 2009
It’s finally almost here: the big race day! Many of our minds have already started racing with doubts of not being able to finish or walk/run the race fast enough and we are a bundle of nerves. On race day, instead of focusing on running/walking the total 13.1 miles, focus on doing a mile at a time. Your goal is to get to the next drink station, then the next and the next. We all can do one mile. Before you know it, you will be at the finish line. Remind yourself that words and thoughts create feelings and feelings do not always tell the truth. Here are a few techniques you can do to keep yourself strong now and throughout the race.
The night before or the morning of the race take a few minutes to visualize yourself walking/running 13.1 miles. See yourself crossing the finish line with all of your friends and family and the crowds cheering you on. Visualize yourself waking up full of energy, feeling vibrant and energetic throughout the marathon. Visualize yourself finishing without any injuries and a smooth easy journey. Remember whether you think you can or you think you can’t, you’re right.
Take some time to come up with positive mantras to counteract the negative internal dialogue creating the fear, nerves and doubt. Saying these mantras the night before will allow you to get a bit more sleep and will assist you during the race to the finish line. Remind yourself you have done the training, you are physically ready, fear is just a false expectation appearing real and that pain is temporary while this accomplishment is for a lifetime. Find a few mantras that will work for you and when you notice you are focusing on anything negative, switch focus to the mantras you have picked for yourself.
You should all be proud of yourselves for getting to this point. You all have the mental toughness, focus and determination it takes to finish. See you at the finish line!
Prudence
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Tuesday, November 24th, 2009
We want to make sure that we are fueled to capacity to give us that extra edge we can get from being properly fueled and hydrated! Therefore, I’ve put together a few tips for the days leading up to the marathon as well as the morning of the race.
2 days prior to race: Friday 12/04
1. Load up on fluids. Stay away from alcohol as it dehydrates you and interferes with the proper storage of glycogen. Do a hydration check: Do you urinate frequently and is your urine pale yellow in color? If so, you are hydrating enough. If you do not urinate frequently and your urine is dark in color, you need to increase your fluids.
2. Avoid high fiber foods like beans, bran cereals, gassy vegetables or hard to digest foods like fried foods or meats.
3. At this point, don’t try anything new. Eat what you already know works for you.
Day before race: Saturday 12/05
1. This is not a day to overeat. It is not about the amount of food but the types of foods you choose.
2. Think mostly carbohydrates with only a little fat or protein. If you have a hard time with carbohydrates like rice, bread or pasta, then use a white flat bread, pita bread, grits or you can use your sports drinks or gels that you have been using during training.
3. Choose your carbohydrate meal for a late lunch, like around 3pm. Stick with a light dinner.
Race Day Nutrition & Hydration 12/06
1. Staying hydrated is most important. Drink 2–3 cups of water two hours before the race and 1–2 cups 15 minutes prior to the race.
2. Think about drinking fluids about every 20 minutes or at every race station. Whether you are carrying your own drink or not, let the stations be a reminder to drink. Do not pass up hydrating at a station.
3. The race starts at 6am. You may want to eat something light like a piece of toast and a half a banana or a small amount of oatmeal or grits with a little honey 3 hours prior to the race. Stop eating solids 3 hours prior to the race to give your body time to digest. Stick with liquids after the 3 hour mark prior to the race.
4. Stick to the sports drinks, gels or beans you have been using during training. Do not use anything new. Your sports drinks will provide you the carbohydrates and sodium that is needed. The American College of Sports Medicine recommends drinks that contain between 4 – 8% carbohydrates in the form of glucose, sucrose or maltodextrins. Great choices would be Gatorade, All Sport, or Powerade.
Happy and Healthy Training,
Prudence
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Monday, November 23rd, 2009
Congratulations to everyone for making it to this point. I know many of you did not make it to the last few group long runs but I am happy to hear you were training on your own. Way to stay focused and determined!
My blogs this week will focus on getting us ready for race day. Today, let’s make sure we all prepare our feet properly to have an enjoyable 13.1 mile walk/run. Below are tips to get your feet ready for race day and to prevent black toenails and blisters.
1. Your running shoes should be half a size larger than what size you would normally wear. Hopefully you already have been wearing a good pair of supportive running sneakers.
2. Trim your toenails as smooth as possible along the natural shape of your toes. Make sure the nail is not hanging over on any toe. I know some of us are worried about our toes being cute – but trust me, a trim will look much cuter than a black toe nail!
3. Keep your feet dry by wearing the correct socks. If you have not already done so, purchase wicking material (Teflon, cool-max) socks. NO COTTON SOCKS.
4. Do not treat yourself to a pedicure prior to the marathon. Any calluses that you may have are a protection from future blisters.(Save your pedi for an after race bonus!)
5. Make sure you lace your shoes tightly to prevent sliding around in your shoes.
6. Use body glide, blister powder or athletic tape over areas of your feet that are prone to blisters. Be mindful not to use too much body glide or if you plan to use tape, it needs to be smooth and wrinkle free.
7. Stay off your feet as much as possible the day before the race. Other than going to the expo, let Saturday be a rest day.
Happy and Healthy Training (and feet!),
Prudence
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Tuesday, November 17th, 2009
Congratulations, we are on the downward slope and are tapering off our miles as we head towards the big day! It is important to remember that as we decrease our training mileage, our carbohydrate intake should be decreasing as well. These next three weeks you want to gradually decrease your carbohydrate intake to approximately 40% of your total intake; choosing low glycemic index choices like whole grain starches, beans, and vegetables to help maintain a steady blood glucose level. This week will be the last week we will need our sports drinks, gel packs, sports beans, etc. After our long run this week, 6 miles, you will not need the simple sugars again until race day.
Eating too much, eating not enough or choosing foods that may not be suitable for you can all affect how you perform race day. Follow the article below for great nutrition tips to consider in these last few weeks before race day.
http://www.runnersworld.com/article/0,7120,s6-242-301–12845-1-1-2,00.html
Happy and Healthy Running/Walking,
Prudence
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Monday, November 16th, 2009
As the temperature drops and the seasons change, we can sometimes be deceived into drinking less water during our training, which may lead to dehydration. Be careful that the cold weather is not masking the amount of fluid you are losing during your training.
Being dehydrated can affect your performance during training as well as on race day. Did you know that even a 1% dehydration level is a 2-lb loss for a 200lb person? Dehydration can also affect the rate at which your body metabolizes calories. With a 1% dehydration rate your body can decrease its ability of burning calories up to 5% of its efficiency. Although you may not feel the sweat while you are training your body is still losing fluids. Therefore, we need to remember to continue to stay hydrated. Below are a few hydration tips to prevent performance decline during your training:
1. Do not wait until you are thirsty to start drinking water. If you feel thirsty you are already at a 3% dehydration rate and possibly up to a 15% decline in performance activity.
2. Two hours prior to your runs/walks, hydrate yourself with an additional 16oz. of water.
3. During the cold weather training, warm your core by drinking herbal tea or hot chocolate made with no added sugar cocoa and warm milk. This works great to replenish electrolytes.
4. Know how much you sweat during your trainings and replenish accordingly. Track both pre and post work out weight naked. For every pound lost due to exercise you need 16oz. of additional fluid.
5. For trainings that will be more than 90 minutes, remember to replenish with an additional electrolyte drink, gel, beans, etc. The most important electrolytes to be concerned with are sodium, chloride, potassium, magnesium and calcium.
Remember our goal is not to weigh less after our training. If you do, it only means you have dehydrated yourself which means you will more than likely perform at a slower rate and slow down the rate at which your body burns calories. Before cold weather trainings think about having a nice hot cup of herbal tea or no added sugar hot chocolate made with low fat milk.
Happy, Healthy Running/Walking!
Prudence
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Thursday, November 12th, 2009
We have officially entered the holiday season with Thanksgiving around the corner. The holidays are a busy time filled with planning, shopping and attending many holiday parties. The holiday season sometimes is an excuse to skip exercise. However, we must beware of these thoughts so that we can move past them and continue our marathon journey. Giving into these thoughts and skipping multiple marathon training sessions can cause you to fall too far behind to catch up. Here are some suggestions to implement into your thought process this holiday season in order to stay on track and cross that finish line.
1. Remember your excitement and your commitment to train when you signed up for the marathon? Committing to training for a half marathon can be a metaphor for so many other areas of your life because it is about changing old thinking, habits and your lifestyle.
2. Realize you are a new you. Old thought patterns and behaviors do not support your new lifestyle. Take the time to stop and think about yourself. The more you take care of yourself the more you will have to give to others.
3. As the holiday season gets closer, start to write down what you need to do for the week so you can see it on paper. Be sure to include your training. Writing it down helps to make sure we achieve what’s on the list.
4. The positives have to outweigh the negatives. Take a minute each morning to write down the reasons you decided to do the half marathon. This will help you re-inspire yourself each morning and assist you in staying focused.
5. It is never too late to find an accountability partner! Call your marathon training buddy or a family member who knows you have committed to this training.
6. Remember today is a new day! Rid yourself of negative internal talk that does not support your goals. Become aware of it and let it go. There is always time to get back on track with your training, but stay focused on today vs. being focused on the past.
Staying focused does not come easy to many of us. It’s natural to go through phases of being unenthusiastic and feelings of being burned out. However, it’s important to find a balance during this holiday season. It is not about saying no to every holiday party or only staying an hour just to say hi. It is about changing that traditional holiday ritual of making cookies for your entire staff. If you find yourself saying, “I do not have time,” step back and find what is most important to you at this moment.
Look forward to seeing everyone on Sunday at our 10 mile run/walk this week!
Happy and Healthy Training,
Prudence
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Friday, November 6th, 2009
“Running is the greatest metaphor for life because you get out of it what you put into it.”
- Oprah Winfrey
For months Team GBI has put forth amazing training efforts that include stretching, cross training, cardio training and distance training. Go Team GBI! However, today I’d like to remind everyone that what you put into your training also includes what you do on your rest days. Rest days are important in order to allow our muscles to relax and rejuvenate as injury is the #1 mistake of beginning marathon runners. Remember that our muscles are resting on these days but our nutritional habits should remain consistent.
The brain is a powerful thing which can help or sometimes hinder us. For some of us when we hear the word “rest” we think “take a break” and sometimes this includes a break from being focused on what you are eating. Keep in mind that rest days are not meant to be rest days with food. You may even need to focus more on nutrition during rest days because while your body is not exercising, beta endorphins are not being produced. The production of beta endorphins causes the “feel good” rush you have after exercise. Another reason you may need additional nutritional focus on rest days is that you may have more down time during rest days. This can create an environment for possible snacking. Remember that mental stamina is an essential part of training.
What to do during rest days:
1. Stay mentally focused by reading motivational books, taking the time to do a meditation, journal your training progress or stretch.
2. If you have injuries or sore muscles do light swimming, biking or stretching. Keeping the body in motion may alleviate the soreness. Remember to be mindful not to overdo it.
3. Continue to stay focused on hydrating yourself and eating foods that will support your goals like complex carbohydrates and healthy proteins. Remember, what you eat on rest days will affect how you run the next day. A perfect example may be our last long run on Sunday. It was our smallest turn out since we started training. Halloween was the day before. I trained that day but I have to say that was the hardest training day for me since we started the training. I ate more candy on Saturday than I usually do which I know affected my run on Sunday.
It’s all about awareness and making choices that will support your intentions as well as creating an environment for enjoying the process of training. Let’s keep up our good work and give it all we’ve got!
Happy and Healthy Running,
Prudence
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