Posts Tagged ‘Las Vegas Marathon’
Monday, November 1st, 2010
Team GBI,
We are excited to say that this week we are working towards our first peak of ten miles at our long walk/run! This is the first of two ten mile courses we’ll take on as a team before we begin tapering our trainings as we bound towards race day! As you prepare your body and mind this week, keep in mind these inspirational thoughts and additional training reminders:
- After Sunday’s training, we will have traveled approximately 68 miles by foot during our team walk/runs. (This is just about the distance between Las Vegas and Pahrump!) Great job!
- Daylight Savings Time ends this Sunday. Clocks need to fall back one hour on November 7th. Prepare yourself Saturday for an early Sunday morning.
- Put extra thought into your training clothing for this weekend. The weather is currently expected to be sunny; however, our training may start as the sun is still rising.
- This weekend, consider ironing down the amount of water, fuel, band-aids, sunscreen and additional items you plan to carry with you during your trainings as well as race day. (Remember that some water will be available at various points during the half marathon.)
- We are very close to achieving our 13.1 mile goal as we are only about four weeks away from race day!
- Most of all enjoy your trainings! Focus on your physical/mental achievements as well your ability to take in the fresh air and spend time with fellow team members.
Remember to train smart and keep your eye on your individual goals. We look forward to seeing each of you this week!
Happy & Healthy Training,
Your GBI Team
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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, team fitness, training clothing, training goals, training inspiration
Posted in Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Thursday, October 28th, 2010
Hi GBI Team,
Happy Halloween! We thought we’d share some tips and tools to help everyone stay motivated and healthy this Halloween weekend. Since the holiday season is fast approaching, these guidelines can help you all season long.
1. Instead of buying your favorite Halloween candy to hand out to the neighborhood kids, pick something that you don’t normally crave. This will help you steer clear of the candy bowl pre- and post-Halloween!
2. Hand out dark chocolate instead of milk chocolate. Dark chocolate can actually benefit your cardiovascular system, assist in lowering blood presser and cholesterol levels when eaten in moderation. Check out additional benefits of dark chocolate here.
3. Hand out pretzels instead of traditional candy filled with sugar. Pretzels can be helpful in losing weight because are low in calories and they are a tasty treat many children enjoy. Pretzels are also low in saturated and total fat.
4. Be creative and hand out stickers, tattoos, Halloween pencils, Playdough, mini-notepads and even fun spider rings instead of candy. Think outside the box this Halloween!
5. Try not to buy your Halloween candy too far in advance. Instead, buy candy as close to Halloween as possible so you don’t dip into the stash.
6. On Halloween evening, share a nourishing meal with your kids before heading out to trick-or-treat. This will help any late night candy temptations.
7. Clip on your pedometer before you go out with your kids to trick-or-treat. You’ll be surprised how long of a distance you travel on Halloween night in your neighborhood. Be proud when you return home and have incorporated exercise into your Halloween evening!
8. Try making some pumpkin seeds as a healthy treat for your family – they are a good source of zinc and unsaturated fatty acids.
We hope these simple, fun tips help keep you on track this Halloween. If you incorporate any of these tips be sure to share them with us on our blog post-Halloween. We’ll see everyone on Halloween Day for our long-run training!
Spook you later,
Your GBI Team
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Tags: Gastric Band Institute of Las Vegas, Half Marathon Training, Halloween, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips
Posted in Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Tuesday, October 26th, 2010
Hi GBI Team,
Congratulations on making it to your ninth week! As the weather is changing you may feel your body is starting to adapt to the cooler weather. During this time, continue to listen to your body’s signals as cool weather takes more time for your body warm up to. This week we’re going to talk about muscle cramping. As many of you have experienced, muscle cramps can sneak up on you when you’re least expecting them. Today’s blog will explain what a muscle cramp is and on how you can try and prevent them.
What are muscle cramps?
A muscle cramp is an involuntary contracted muscle that cannot relax. Muscles that we have voluntary control over such as the arms and legs are most prone to cramping. The skeletal muscles in the calf, thigh and arch of the foot are some infamous sites of cramping. Muscle cramps can last anywhere from a few seconds to 15 minutes and occasionally longer. It’s not uncommon for a cramp to take place multiple times before finally dissipating.
How can I avoid muscle cramps?
Below are six key prevention tips on how you can try and avoid muscle cramps:
1. Hydration is key – Dehydration is a big factor to running/walking cramps in muscles. Drinking enough water before, during and after your workout is essential.
2. Stop and stretch – When cramps begin, try doing gentle stretching. This can help prevent recurrence of the muscle spasm.
3. Sports massage – Try getting a sports massage by a certified therapist. This is a great way to treat the pain that can sometimes linger after long runs.
4. Stomach cramps – These are often related to diet. Remember to be careful of what you eat and drink prior to training.
5. Supplements – It’s widely believed that potassium, magnesium and calcium can assist in the prevention of running/walking cramps.
6. The side stitch – You may experience a sharp jap of pain right below the rib cage, this is known as the side stitch. To prevent this pain, it advised to take evenly spaced deep breaths.
Remember with proper planning and care muscle cramps can be prevented. Share any tips you have below in the comments section of how you prevent or treat muscle cramps.
Happy and healthy training,
GBI Team
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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, muscle cramps, preventing muscle cramps, team fitness
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Friday, October 22nd, 2010
Hi GBIers,
Now that your training is in full force you may be getting anxiety or feeling a bit guilty when the schedule requires you to take a rest day. That is a very common feeling during intense training workouts. However, when training at a high performance level, it’s essential to get enough rest after exercise. The body uses that time to repair and strengthen itself inbetween workouts.
Rest days are critical for a multitude of reasons, both physical and psychological. Your body needs a physical rest so that your muscles can repair, rebuild and strengthen before the next big training. On a psychological level, your mind also needs the time to mentally prepare itself for your next training feat and/or goal.
In this blog, we’ll share what happens during that recover time, the types of recovery and how to stay balanced during the last month or so of training.
What happens during recovery?
During recovery your body adapts to the stress of exercise and the real training effect takes place. Recovery allows your body to replenish energy and repair damaged tissue that may have occurred during your training. If you skip your recovery time, the body will continue to breakdown from too much exercise and you will begin to see signs of overtraining. These signs may consist of feelings of discomfort, depression, decreased performance resulting in an increase chance of injury; this is why the recovery period is so important.
What are the types of recovery?
There are two types of recovery that your body requires, the first is short-term recovery and the second is long-term recovery. Both are import for optimal training performance, for your mind and body. Short-term recovery normally occurs in the hours immediately after a long training. During this time your body should engage in low-intensity exercise during the cool-down phase immediately after a long training. Short-term recovery is linked to long-term performance benefits if done properly. Also, during this time, your body can begin to replenish and restore energy and fluids lost during training.
Long-term recovery refers to those training for a specific event and or meets such as the Las Vegas Half Marathon! We’ve built in our designated training days as part of our training program to help build the most effective training for the needs of our team members.
Remember to stay balanced!
As with any training program, it’s important to stay balanced both physically and mentally. As mentioned in the beginning of this blog, the higher level training you do requires a greater need for planned rest and recovery. Remember to monitor your workouts and pay attention to your body’s ques. Recovery is about the healing of the body so that you can be prepared to take your training to the next level.
Happy and Healthy training,
GBI Team
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Tags: benefit performance, 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, stamina, training rest days
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Psychological, Rock n' Roll Las Vegas Marathon |
Tuesday, October 19th, 2010
GBI Runners & Walkers,
Welcome to the beginning of week eight! As this week leads into Sunday’s eight mile long run/walk, let’s start thinking about our feet. Sore, blistered or injured toes, ankles, heels, etc. may be detrimental to our training as our long run/walks continue to build and we approach race day. This week, try focusing on how your feet feel before, after and during each training to see if any change needs to be made in your foot care or footwear routine.
Feet Saving Tips & Ideas:
- Make sure that your shoes fit comfortably. Your shoes should be broken in at this point in and not squeeze or slip on your feet. (Remember, your feet may swell during training so your shoes may need to be a half size or so larger than usual.)
- Socks made out of polyester or acrylic are popular for training. Consider testing toe socks as well. Avoid wool or cotton materials that may rub.
- To prevent blistering try body glide, adhesive tape or moleskin band aids on your feet and/or between your toes in sensitive areas.
- Keep your feet dry. Foot powders, antiperspirant spray or even cornstarch can help pull the moisture out of your shoes and socks.
- Carry extra band aids or wraps with you during your training. If you start to feel soreness on your feet or toes, take a quick break to cover the area to prevent further damage.
- Soaking your feet post run/walk may assist in relieving foot pain. Before your next shower, plug your drain and wait for the tub to fill with a few inches of water. Add one cup of cider vinegar and proceed with your shower. After a 15 – 20 minute soak, your feet will feel refreshed.
Have you tried a specific wrap, soak or foot injury prevention technique? Share your idea by commenting below. We’d love to hear what has worked for each of you. As always, please feel free to ask any questions as they arise.
Keep up the great work!
Team GBI
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Tags: bariatric patient, blisters, feet pain, foot injuries, 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
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Saturday, October 16th, 2010
Marathon Team,
Since we’re at the half-way point we wanted to share some fun motivational reminders to help the second half of your training program. As the weather begins to cool, you may be tempted to skip training. However, veering from your training schedule is not the answer. Try incorporating some of these motivational reminders to help you stay motivated through the day while you’re at work or at home.
AT HOME:
· Use the Refrigerator or the Bathroom Mirror – Pick a place you frequent daily and add an inspirational message, or photo that inspires you. Be sure to pick something that truly get’s you pumped.
· Keep your Running/Walking Shoes Out – After running, keep your shoes out so they are visible! It’s a lot harder to walk by your running/walking gear knowing that it’s something that is on your to-do list.
· Add a new song to your iPod – You know that song you sing-along with in your car? Be sure to add it to your workout mix to help get you pumped!
AT THE OFFICE:
· Sign up for a Motivational Tip of the Day – Check out some of the free online services and sign up to receive one motivational quote each day to help set your mind for the day’s tasks.
· Set a “Meeting Request” every day at 5pm – This small tactic will help motivate at the end of your work day. Training after work can sometimes be a challenge, but if you make it a “meeting” it’s likely you won’t be tempted to skip!
· Use Post-It Notes and/or Cork Boards – Find a cool running visual or an inspirational quote and post it to your computer, cork board! Be sure to post this someplace that you can look at all day long.
Feel free to share a motivational tip of your own by commenting to this blog! We hope to share and pass these around to the rest of the team.
Happy training,
GBI Team
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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
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Friday, October 15th, 2010
Hi Marathon Team,
The GBI staff wants to congratulate you on making it to the halfway point of your marathon training! This week the Group Training run is 9 miles and that in and of itself is quite the feat. We know that deciding to train for a half marathon requires extreme amounts of dedication and perseverance. We’re here to give you a clap, a cheer and that extra push you need to get you through to race day in early December!
Below please find 7 Reasons to Complete A Half Marathon to help encourage you for the next couple of weeks. We hope you enjoy these short tidbits of inspiration and look forward to seeing you on race day!
7 Reasons to Complete a Half Marathon
1. It will help you to get your body in the best shape of your life
2. It will help you to become more energetic and productive in your everyday life
3. It will teach you how to set goals that are achievable
4. It will provide a sense of accomplishment each time you run
5. It will test your determination and endurance
6. It will give you confidence to take on other life-changing goals
7. It will help you put yourself and your health first
Your biggest supporters,
Dr. Atkinson, Dr. Soong, Dr. Tice and Prudence
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Tags: Bariatric Surgeons, 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, Las Vegas Weight Loss Doctors, Marathon Training Tips, team fitness
Posted in Bariatric Surgeons, Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Wednesday, October 6th, 2010
Team GBI,
As we move into week six of our training and our mileage continues to build, it is becoming more important that you build cross-training days into your weekly schedule. Take time this week to research and even test out cross-training activities that you can incorporate into your routine.
What is cross training?
Cross-training activities include most any workout outside of walking or running. These exercises provide conditioning, reduce stress on the muscle groups used during long or short run/walks, allow gentle recovery of these muscle groups and assist in building up your overall body strength. Most cross-training activities for those training for a marathon or ½ marathons should be thought of us active recovery or low impact training days.
Why cross-train?
Participating in a cross-training activity will help maintain momentum in your physical activity while resting from a walk/run. Trying new cross-training workouts will also decrease the chance of burnout. In addition, as mileage increases, is it important to continue to build strength in your upper body (shoulders, neck, etc.) as these muscles tend to tire easily as long walk/runs progress. Most cross-training activities strengthen muscles, joints, bones and help improve balance, coordination and flexibility.
It is important to note that cross-training days are not meant to replace rest days or fill in as short walk/runs. Allocate individual days each week for activities such as swimming, yoga, Pilates or using the row, elliptical or stair master machine. Try to stick to workouts that are soothing to your muscles and joints. Volleyball, tennis and aerobic dance for example add extra strain to your joints and may lead to an injury.
What classes, workouts or machines have you tried on your cross-training days? Share what has worked best for you by commenting below!
See you all Sunday!
Safe Training,
Team GBI
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Tags: bariatric patient, cross-training, 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, strength training, team fitness
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
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 |
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