The weather is changing and you may have noticed the internal dialogue seducing you to stay inside: “You would much rather stay inside under the covers than tackle the wind and the cold.” Be aware of those thoughts in your head as we continue to train and the weather continues to get colder. Keeping on track with training and not missing training days is important to help prevent injuries caused by increasing long walks/runs too quickly.
Here is a list of what we can do to prepare ourselves for Jack Frost! (Ok, I may be exaggerating but it was pretty cold this last week!)
1.As the song goes; “Prepare your mind, the rest will follow.” Be aware of the internal dialogue, “the seducers,” and talk back. This training is as much about a mental training as it is a physical training. You are mentally tough! Every time you follow through with your intention vs. giving into the internal dialogue you have won a battle which will result in winning a long-term war of being in control of your choices. On your rest days you may want to work on training your brain by using guided imagery, visualization or meditation techniques. If you have never done anything like this, there are CDs you can purchase to guide you through the process.
2.Resist the temptation to overdress. Excessive sweating under too many layers may actually cause you to feel cold during the training.Layer your clothing instead. The material closest to your body should wick moisture away. Get wicking materials like acrylic or cool max fabrics. Champion brand sells wicking material clothing or you can go to http://www.coolclothingusa.com.The best fabrics for cold weather training are polypropoylene and capillene. If it is windy, think about wind protection by wearing an outer layer of gortex or nylon. Remember, the layers can come off as you warm up.
If you’ve been following the training schedule, you’ll notice that we’ve included at least one day of cross training or strength training in each week’s routine. While our major focus is building our mileage up to 13.1 miles, I wanted to discuss the importance of these cross training days and how they will help us train for our big day.
Why cross train?
Each week we work on our speed and endurance during our short and long walks. Cross training days keep our bodies moving but also provide us a rest from the regular trainings. As light, easier workouts they allow our muscles to recover from the walking sessions. Cross training decreases the chance of having a burnout and can strengthen muscle groups and soft connective tissues in our body. Upper body strength building is also important as neck and shoulder muscles assist in walking up hills and can become fatigued during the marathon. On a fun note, cross training days shake up our training week and add a little variety to the schedule!
What activities count as cross training?
Are your muscles sore?Try swimming on a cross training day. Swimming is one of the best forms of full body exercise. It can soothe some of the most stressed walking/running muscles by providing a non-contact workout. Upper body strength is built up and your ankles gain flexibility as you swim. Swimming requires you to pay close attention to your breathing – these breathing patterns can be used while walking as well. Your muscles will also benefit from a gentle massage as they move through the water.
Do you want to reduce your risk of injury?Try biking. This cross training exercise can be done on the road or on a stationary bike at your gym. Cycling helps release sore leg muscles and supports connective tissues in ankles, hips and knees.
Need to build your body strength?Try rowing or elliptical machines. These are low-impact cardio exercises that build strength in you quads, hips, and buttocks. Row machines also assist in upper body building.
Need something more relaxing?Try yoga or Pilates. Both exercises count as cross training or strength training and use your body mass instead of weights as resistance. Both are also great for stretching and relaxing sore muscles. If you’d like to improve your breath, check out these Pilates Breath Enhancing exercises: http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html
Remember, these are just a few cross training ideas – there are tons to choose from! Have fun trying new activities and even switch them up each week.
As always, listen to your body to prevent injury as well as to enhance your mileage training or cross training sessions. Rest when you need to rest. Stretch when you need to stretch. Ask questions when they arise!
What do you think about while you train? Does your mind wander or do you think of each step as it lands on the pavement and anticipate the next? This week, let’s be mindful of our minds and see what improvements come from different types of concentration.
For endurance training, try starting with your mind alert. Be focused on your mileage or time goal. Think back on the marathon tips and training information that you have gathered so far. Check your form and pace as well as how your body is feeling that day and make adjustments as necessary.
Having a purpose to progress during your training is important. Whether you want to increase your walking pace or you want to increase to a run/walk, you need a clear focal point. A good way to start is by counting your steps in your head. You can start by doing 100 – 200 fast pace walking or running to 300 – 400 steps of regular walking. You can slowly shift to where you are doing 400- 500 steps to fast pace walking or running to 200 steps of regular walking.
As your mind drifts from extreme focus into the next few areas of concentration, remember to occasionally bring it back in to a physical focus and re-examine your path and the steps ahead of you.
Next, try incorporating moments of external focus into your training session. Training is still your mindset but try thinking of it outside of your body. You can do this by shifting into a character. Try to imagine you are someone else, someone you admire. Imagine how they look and feel running or walking 13 miles. Imagine you are them and act it out. Try to boost your energy with the energy of your character.
Also, try having moments where you are internally focused on yourself in the present moment.This means you are not thinking about the next step, next cone, or next mile, but your feet are continuously moving you forward while your mind is focused elsewhere. You can do this by concentrating on your breathing, how your clothes feel on your body, your heartbeat or how your body feels.
Finally, during a training session or other free time this week, start thinking about what you want to get out of your trainings as well as the half marathon. What are your other long-term goals associated with this achievement? Become aware of your motivating factors so that your mind will become more open to your capabilities and the possibilities of future ambitions. Repeat your goals to yourself while training in order to build your motivation and momentum.
Remember believing is achieving. Believe you will cross the finish line - you will!
Congratulations to the group for your training thus far! Everyone is doing an exceptional job. At this point in your training you should be using a combination of short and long walks/runs. As you know, our training is set up for one long run/walk and a few short runs/walks per week. The goal of these long runs/walks is to be able to start and finish them at the same pace. It’s important to find your comfort level in order to complete the distance set for the week.
Here are some guidelines for the long walk/run sessions:
Warm up:Try a 5 minute brisk walk. Your speed should increase as you move from the warm-up into your paced walking.
Intensity:Set your intensity for what feels best for your body. Only you know your body and how it reacts. Distance and endurance are the goals with these walks but keep time in mind when you set your pace. Remember that during the marathon we need to complete each mile in 18 minutes.
Cool Down:Try and finish your walk/run with 10 minutes of walking that’s slower than your normal training pace (it’s a cool down stage and this can be part of your miles).
Post-stretch:After you have completed your long walk/run be sure to stretch your muscles out again.
In combination with our weekly long walk/run, you will be doing your short walk/runs on your own or with a buddy. These are based on time rather than distance.
Here are some guidelines for the short walk/run sessions:
Warm Up:Try 5-10 minutes of light walking or jogging.
Intensity:Set your intensity at what feels best for your body. With these sessions you should be more concerned with time. Only you know your body and how it reacts. The goal is to keep moving for the allotted amount of time.
Improve Time & Speed:Challenge yourself each week to improve the average time it takes you to complete 1 mile. To do this, try creating even speed intervals on your route or track. On one stretch, increase your speed. On the next, decrease your speed to that of your normal training pace (this is your recovery interval but be sure you don’t slow down to a casual walk).As you continue to train, you will be able to increase the distance of the quick pace intervals and decrease the distance of the normal pace intervals. As your minute/mile time improves, integrate your new pace into your long walk training sessions.
Cool Down:Try and finish your walk/run with 5-10 minutes of light jogging (it’s the cool down stage and this can be part of your miles.)
Post-stretch:After you have completed your short walk/run be sure to stretch your muscles out again.
It’s important to listen to your body and set personal goals for yourself, each with long and short walks/runs so that over time you are prepared for the big race day!
There was a good turnout for Lap Band Support Group last Tuesday night with a good mix of veteran, new, and potential lap band patients.I found it interesting that so many of our patients put years of thought into their decision to have a weight loss surgical procedure.I really feel that this surgery does more to improved patients’ lives and health than any other.
I appreciated the honesty of one gentleman who admitted he was still not sure if he was ready to make the lifestyle changes and sacrifices to be successful with a gastric band.The group recommended he take his time making his decision and to ensure he was ready to have a surgical procedure to help him cut down his meal portion size.This was great advice.No patient should feel forced or pressured into having the lap band procedure.Patients sometimes tell me, “My doctor wants me to get a Lap Band.” Dr. Atkinson and I need to hear, “I want to have a Lap Band.”
We recently posted a YouTube video about a patient named Becky and her involvement and utilization of our support groups.Check it out!
Finishing your first marathon is a special experience – it’s something that you will never forget. Due to the excitement of training and looking forward to the race, many people have high expectations that do not benefit them in the end. Remember, you have already committed. For your first marathon your only expectation is to finish the race safely. Enjoy the journey and remember not to over do it!
Check out the article link below for more info on managing expectation. Let’s focus on goal #1 and goal #2.
The Annual Healthy for Life Celebration Picnic is this Saturday, September 19, 2009 from 11:00 am to 3:00pm at Centennial Hills Park.The Healthy for Life picnic is a special event for patients to celebrate their successful journey to becoming healthy along with their families, fellow patients and the Gastric Band Institute staff.
Also, the next lap band support group meeting is Tuesday, September 22, from 6:00-7:30pm in the seminar room behind our office.All patients pre and post-op are welcome, as well as persons considering the lap band procedure.If you are a patient and have yet to attend a support group, I highly recommend it.It’s a great opportunity to meet other patients, voice your thoughts and learn tips for how to be successful with the gastric band.
I know a few of you mentioned at training on Sunday that you usually train on a treadmill and how much more difficult it was for you to train outside. Both the treadmill and the track serve a purpose during your training for the half marathon.With treadmill training you are given many constants like running surface, forced pace, assisted momentum from the track, wind resistance, etc. A treadmill can be great for conditioning and easing you into running/walking outside. When you train outside, there are a lot of unknowns that affect your training and mental focus, making your workout more difficult. There is no assisted momentum from below you moving you along and assisting you to keep up with a certain pace. There are up and down hills, wind resistance, etc. It takes more effort to train outside on a track than on a treadmill.
Overall, a combination of both treadmill and track training is great. You can use the treadmill to assist you into increasing your speed and creating a pace for yourself and you can use the track for an experience that will be more similar to the half marathon. Please do not do all your training inside on a treadmill as you will have a rude awakening the day of the half marathon.
Congratulations to all for completing your first week of training! These next 12 weeks will go by fast so make sure you are fueling your body properly. I want to remind you that you will not need any type of electrolyte drinks or beans, gums, etc… until you have started training more than 90 minutes at one time. The most important thing to remember is to hydrate yourself during your training as well as in-between. Remember you need an additional 12oz. of fluid for every 20 minutes of exercise. You can start adding additional sodium to your food if you think you need the additional electrolytes.
What to eat? As your training increases you may find that you are feeling hungry, craving salt, etc. Make sure you listen to your body. Make sure you are getting 20g of protein at each meal - this will help you stay satisfied longer as will choosing whole grain foods for your 1 oz. For your meal following you trainings, 1 oz. of potatoes would be a great choice!
Let me hear from you! Do you have any concerns or questions with food intake?
I hope your first week of training went well! I wanted to provide a small suggestion that you may want to pair up into the buddy system – support groups of two or more. Don’t be afraid to share your phone number, email etc. with the other team members so that you can continue to motivate one another. Also, be sure to follow the Gastric Band Institute’s Facebook page and tell your friends and family to become fans too! They can also help to encourage you along the way.
Don’t forget to tell your friends and family what you have decided to achieve. Encourage them to be there when you cross the finish line.
