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!
Congratulations team!You have completed two weeks of training and did four or more miles at your last long walk!
I want to thank everyone for coming out to the group trainings on Thursdays or Sundays. Your dedication is awesome! You are all off to a strong start.
We are on week three of training and will be doing five miles this week for our long run. Looking forward to seeing you there. On individual training days this week, possibly try new trails or tracks for your three, 60 minute walks and a new activity for your cross training day. Whatever you do, have fun with each session and don’t forget your two days of rest!
As the miles continue to grow, also remember to stay focused on the prize and keep yourself motivated. Log your struggles, trial and error methods and of course your successes. Collect bits of encouragement, such as a friend’s inspirational words or other quotes.Look back on these entries for extra motivation in the coming months.
“Nobody trips over mountains.It is the small pebble that causes you to stumble.Pass all the pebbles in your path and you will find you have crossed the mountain.”~Author Unknown
Remember, it is just one step at a time!How are you guys staying motivated and continuing to commit? Please share your strategies!
“Clean your plate!”We all grew up hearing it, and I think this phrase is largely responsible for our growing obesity problem.We should be teaching our children to eat until they are no longer hungry, then stop.If the alpha wolf or king lion ate until all the food was gone, the pups and cubs would starve.But as humans we have conquered our environment so these laws of nature no longer apply and we now clean our plates so all the food is gone.
Part of the lifestyle change required for our patients to be successful is to eliminate those thoughts we learned during our upbringing that make us feel guilty or wasteful if we leave any food on our plates.By limiting food intake, patients that have undergone weight loss surgery realize that it is OK to leave food on their plate.Here at the Gastric Band Institute, our psychotherapist, Rachel, and our dietitian, Prudence, can also help with their Mindful Eating classes.For more information on when these classes are taught, please call 702-384-8446.
Please share here the infamous lines and techniques your parents used to coax you to eat.I bet this sounds familiar: “Just three more bites!”
Because the Gastric Band Institute has overseen the surgical weight loss of several thousand patients to date, I’ve been able to observe unique patterns common to very successful patients as well as those patterns common to less successful patients.This information may be helpful to potential patients trying to decide if a surgical weight loss procedure is right for them.
Patients struggling with their weight loss tend to look at their gastric band as something which should physically stop them from eating that one extra bite.They tend to “challenge” their operation, sometimes almost to prove that they can eat past their latest adjustment. As a result, they get food stuck more frequently and tend to have their bands tighter and have more problems with reflux.
The successful patients tend to look at their band as a tool which helps them stop themselves from eating more than is necessary to satisfy their hunger.They stop well before the last bite, they have more “eating margin” as described in a previous blog, have less reflux and don’t need to have their bands adjusted as tight.If you have questions about how to utilize the band for weight loss properly, please leave me a comment and I will reply, or contact Brian or Melissa, our physician assistants, at 702-384-8446.Also, if you have any advice or testimonials of how eating with the band correctly has made your weight loss successful, please tell us about it.
