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July 2011 Archives

July 1, 2011

Run/Walk Strategy Basics for Runners and Walkers

By Helen Dunn

In recent years the run/walk strategy for completing an endurance event has become extremely popular. The technique is bound to become even more popular at Walt Disney World sponsored races since the chief proponent of the run/walk method, Jeff Galloway, has become the Official runDisney Training Consultant. In fact, Galloway provides specific training plans for the runDisney races at the runDisney website (training plans for the January races are not listed yet – stay tuned!)

These plans are certainly worth checking out for a structured guide on training for a race, but what I want to talk about are some of the basic concepts of the strategy and how that strategy might be useful to members of Team AllEars.

Before I go any further please allow me clear to up a couple of misconceptions:

• Not every runner will run every single step of a half or full marathon. In fact, very few runners will accomplish that feat. It’s really OK to walk during a half or full marathon, no alarm bells sound if you take a walk break!

• Running as far as you can from the start line until you run out of gas and then starting to walk is NOT run/walk. Run/walk is a real strategy, not a last resort.

I’ll say it again: run/walk is a real strategy. It means going into your training and your race with a plan of attack that you stick to. In order for it to work best, you can’t just wing it. If you do stick to it, athletes are likely to feel less fatigue, recover more quickly, avoid injury and, in some cases, even get faster!

One of the main ideas behind the run/walk strategy is to go slow during the longest training event of the week. The longest training session should be done a minute or two SLOWER than the pace you want to hold during the race itself. You can work on speed during shorter runs mid-week, but the long one should always be at an easy pace where you are not huffing and puffing and where you feel really good, and strong, at the end of the session.

The second big idea behind run/walk is to take walking breaks early and often during your training sessions and on race day. By taking these scheduled breaks, athletes use different muscles while they exercise and therefore experience less fatigue than if they stuck with one activity. It’s important to take the breaks early, even when they seem unnecessary, in order to gain the most benefit from the technique later in the race.

Here’s something surprising that you might not know about run/walk: even though it’s called run/walk, it works for power walkers too! For walkers, instead of taking a walk break, it’s suggested that you take a “shuffle” break. Instead of running, walkers would do their power walk for the run segment and then switch to regular, easy walking for the walk segments. Walking in this slightly different way eases fatigue the same way switching between running and walking works for runners.

One of the biggest mistakes distance athletes make on race day is going out too fast. You will hear this warning from every veteran racer out there. We all know that it’s a mistake and yet most of us still do it. It’s a difficult trap to avoid, but embracing run/walk will help with that problem! Conserving energy in the first mile or two by taking scheduled walk breaks will help runners and walkers maintain a steady pace throughout the race and many (if not most) will find themselves passing other athletes in the later stages of a race. What a great boost to the ego!

Another thing I hear often from run/walk skeptics is “I don’t want to try that – when I walk, I find it really hard to start up running again.” This is true when you start taking walk breaks at a point where you are already tired from going out too fast. However, when starting this strategy from the beginning of a race, most people will maintain a steady pace over the length of the event and will not have trouble running later in the race.

Another very common strategy I hear from endurance athletes is, “I’m going to go out fast and bank up some time so I’ll have a cushion later when I’m tired.” That sounds great, but unfortunately, it doesn’t always work, and, in many cases, it backfires. If you follow a run/walk strategy from the beginning the hope is that late in a half marathon (around mile nine) or marathon (around mile 18) you will feel great and will either continue to maintain a steady pace until the finish line or start to SKIP the walking breaks because there is a feeling that the walking breaks are not needed. Many runners and walkers actually get FASTER using this method because they have less fatigue in the later miles of an event. Sounds great, doesn’t it?

Using run/walk can also help with the mental aspect of distance training too. The run/walk method breaks up seemingly impossible distances into small, manageable chunks that athletes know for sure they can handle. It’s a lot easier to say “I’m going to run for the next two minutes” than it is to say “I’m going to run for the next thirteen miles.”

It can be hard to figure out a run/walk ratio that’s best for you, so you should experiment. I have found that a 2:30 run with a 1 minute walk works best for me. Some people will run for 30 seconds and walk for 30 seconds. Some people will take breaks, not by time, but by mile markers. The trick is to find something that feels good to you and stick with it from the very beginning of the training session or race.

My own experience with run/walk has been fantastic! I ran my marathon PR in 2006 (using the “bank time and then fade plan”) and never came anywhere close to running that pace again until I tried run/walk. In 2011 I ran Marine Corps Marathon sticking with the run/walk plan on race day. I came within 16 seconds of my PR and in my book, I really couldn’t have had a more successful day!

You won’t know if the strategy works for you until you try it yourself, so I encourage all of you to test it out on a day when you are running or walking a distance that is at the edge of your comfort zone. Try the run or walk once the regular way you’d do it and write down your time and how you feel before/during and after. Next time you do that distance, try the run/walk method and record the same information and see how it goes. I think you might be surprised!

For more information on the run/walk method visit Jeff Galloway’s site.

You can also find Jeff Galloway's 18 week training plans at the Disneyland Half Marathon site.

July 8, 2011

Do You Know Where Your Runs Are?

by Brad Garfinkel

Did you wake up January 1st and make the New Years resolution to lose weight, to exercise and to stop being a couch potato? Did you get really crazy and register for the Walt Disney World 5K, half marathon, full marathon or goofy challenge as your motivation? Are you looking at the calendar only to realize that the 'I will start my training next Monday, no wait, I'll start the Monday after that' procrastination has put you in the position of now only having a little more then 6 months until Walt Disney World Marathon Weekend. If you are looking at the calendar and are somewhat panicked, I am here to help but you have got to start now! You have roughly 31 weeks to train but more realistically 28 once you subtract out major holidays and a taper week.

If you are a beginner and are running the 5K, I suggest looking into a 'Couch to 5K' program. 'Couch to 5K' programs are readily available on sites such as www.active.com as well as www.halhigdon.com. Additionally, there are a handful of 'Couch to 5K' applications available for smart phones. The average plan has you building up to handle a 5K in just over 2 months. This type of plan gives you plenty of time to prepare for Marathon weekend and allows for time to participate in local 5K races in your home community.

If you are a beginner and are running your first half marathon during Marathon weekend, I would also strongly suggest starting out with a 'Couch to 5K'. Completing the plan in 8 weeks leaves you 20 weeks to focus on building your base mileage and stamina to handle the half marathon. Once you are able to handle a 5K, then I suggest jumping right into a half marathon program such as Hal Higdon's novice half marathon program that will have you running up to 10 miles in an additional 12 weeks. You are saying to yourself "10 miles is fine but a half-marathon is13.1 miles!" Have no fear! Most half marathon plans have you running 10 miles as your maximum during training. The excitement and adrenaline of the actual race will get you to the 13.1 finish line. If that is not enough, throw in Main Street, USA, Cinderella Castle and Spaceship Earth for good measure. If the excitement of the race doesn't do it, the magic of running through the Disney parks will! The 'Couch to 5K' program along with the half marathon training will get you to January with plenty of time to spare and possibly even with time for a practice half marathon in late fall or at least a 10K in your hometown.

If you are like me and your eyes are bigger then your stomach and you registered for the full marathon, then we need to get moving, now!!! If you are a beginner, I would recommend going right into a 10K training program. The 10K training program has you running 6.2 miles by the end of 8 weeks. After completing the 10K training program, I would suggest immediately going into a novice marathon training program that will have you running 20 miles in an additional 18 weeks. Once again, the magic and adrenaline of the big day is sure to carry you to the full 26.2 miles.

While the purpose of this piece is to remind you that the clock is ticking and that it is important to start or to have already started your training for the January races, it is also a time to stop and realize that you have already taken a major step. You have committed yourself to a goal and accepted a challenge. The hardest part of this journey is getting to the starting line and you have already done that. Now let's continue as we train ourselves to handle the miles necessary to run, walk or crawl across the finish in January. Don't forget that whether you finish first, finish last or don't necessarily accomplish your goal, make sure you stop and take in the sights, smells and experiences of the journey. Lastly, please remember that you are not in this alone as there is a team full of eager runners to help motivate, inspire and help you prepare.

July 15, 2011

The First Step

by Tabitha Williams

When people ask me what I’m interested in, or what my hobby is, I usually say traveling and Disney. I haven’t really traveled all that far from my home but I can talk your ears off about Disney. I have never really liked running and never, ever considered a marathon. So to be completely honest, I grin when I think about how I ended up on Team AllEars.

I absolutely love AllEarsnet.com so I listen to the online shows whenever I can.
I hadn't heard much about TeamAllEars, but I knew of Deb Wills' fight with breast cancer and that she raised money for the AvonWalk.

I signed on to the TeamAllEars Live show in April. With my daughter away at college and my husband at work, that night I was home alone with my teenage son. We usually would have a TV show on at this time, but knowing my addiction with all things Disney, he gave up on me that evening so I could listen in on the show.

Fifteen minutes into the show I was taken...totally engulfed! These people were so dedicated! The longer I listened the more I felt like... well, I still can’t describe what I was feeling. I signed into the chat room and asked a few questions; things to me that were kind of silly that I was to embarrassed to call in and ask. Immediately people (not just one, but two or three) answered. I even had someone ask where I lived and before the show was over they had looked up and told me a good place to go shoe shopping.
Ten minutes before the show was over I signed up for Team AllEars.

Am I the only one to get all excited after signing up? My name was called out on the show and everyone on the chat room posted a welcome! I was giggling so hard that my son came over to the computer to see what was going on. He was really happy for me too! A little shocked perhaps, but he even agreed to help get me off the sofa and out the door!

Wow, I signed up to walk in a WDW race.

I was so excited about being a part of something, it never really occurred to me: “Um? Hey, you’ve never run a race, let alone run before!” As I started reading about group members on the Team page, intimidation set in. The more I read about everyone and their experience, the more I felt like I was “out of my league.” My daughter caught me at a low moment one evening, I told her that maybe I should just back out, I wasn’t cut out for this. She just hugged me and said, “Oh, yes you can, there are people counting one you. And I’ll be there with you!”

So here I am a new member of Team AllEars! Maybe, I could help. Yes, I can make a difference; every little bit makes a difference.

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July 19, 2011

Team AllEars Northeast Summer Run and Beach Bash

by Michelle Scribner-MacLean

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As our team grows, so grows relationships. Since Team AllEars members live all over the United States and in three different countries, one thing that has emerged is the need for people to run local races together (when possible) and to just find time to hang out together and talk about two of our favorite subjects: Disney and running.

Now in our third year, the meets have started to turn into traditions and last week we met at the home of Team AllEars members Nik and Amanda Gonzales for our second annual Northeast Team AllEars Summer Run and Beach Bash.

We started off with a leisurely 5.12 mile run in gorgeous Marblehead, Massachusetts (if you're not from around the northeast, it's right next to Salem, MA and right on the beach). The sea breezes and running with friends made it a perfect run. It was great to run again with Amanda (our Team AllEars Facebook "Bud") and to meet Heather Melito- Dezan, who is a new and welcome edition to our team this year. Extra special for me was to finally get to meet my Team AllEars mentee, Christine Griffin, in person. We got a chance to talk running, Disney, and even did a loop around the little light house.

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After our run we were hungry so we met Nik and my co-captain, Mike Scopa on the beach with other Team AllEars members and their families: Josh and Cailin Gidlewski, and Jamie Curcie.

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There were nine Team AllEars folks there in all and we had a blast talking Disney, running, and breaking the conditioning diet for just one day (well, maybe that was only me...but there was so much great food).

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Team AllEars is about running at Disney, it's about raising awareness and money to fight breast cancer, but it's about being a community.

We hope to share news of other Team AllEars meets around the country (and perhaps around the world). Thanks to everyone who made it to the northeast meet and to our wonderful hosts. Looking forward to next year!

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July 22, 2011

My First Marathon

by Dave Dunkowski

For serious runners this is probably a milestone in their running accomplishments. For me it was an extra special achievement, because I ran my first marathon at the age of 60. So where do I start to describe the experience?

I started running when I joined Team AllEars 2011 about a year ago. Having a goal of raising breast cancer awareness, and money for research and to help breast cancer victims was all I needed to get me going. The icing on the cake was that running a race at Walt Disney World during Marathon Week justified yet another trip to my favorite place. Knowing that I had a “team” behind me was an added incentive to my training.

My first goal was to finish the Walt Disney World Half Marathon 2011 which was my chosen race as part of Team AllEars 2011. I completed the half marathon in January 2011, and exceeded my fund raising goal for Team AllEars 2011.

I decided to sign up for the Buffalo Marathon, which was scheduled for Memorial Day weekend in my hometown of Buffalo, NY. I started training during the cold winter months. I ran quite a bit at the gym on treadmills. Winter was very snowy and cold in the Northeast this year, and I really didn’t get as many long runs outdoors as I had hoped. As the day of the marathon approached, I decided to go on with it and see how well I could do.

May 29, 2011 was a beautiful overcast morning with temps in the low 60s. The Buffalo Marathon was also a half marathon, with the shorter race using the first half of the course. I had several members of my local running club, The Lancaster Striders, running with me as we started the race at 7:00am. I was on my own soon enough, as they were all much faster runners. I decided to take it easy on the first half, trying to save enough energy for what was yet to come. I knew that a fast time was out of the question, due to my lack of enough training. I would be content with just finishing within the allotted time.

We ran through a large part of the Buffalo Metropolitan area, including our downtown area, waterfront district and parks. The morning clouds gave way to brilliant sunshine, and I knew the hot sun would come into play in the second half of the race. The first half took us around our Waterfront District, and it was actually very pleasant and cool running along the water. I felt good at this point and I was a little behind in time as I had expected. Around the 10 mile point I was cheered on by fellow club members who were volunteering at the water stop. I can’t emphasize enough how valuable it is to have supporters there to cheer you on.

The sun was starting to feel hot, the temperature was reaching the 80 degree mark, and I was feeling tired. I was hydrating at every water stop. Before long I reached the “moment of decision.” As we approached mile 13, there came a point where the half marathoners were directed to the left to their finish line, and marathoners to the right. For a moment the thought crossed my mind about turning left and making it a half marathon. I was feeling that moment of doubt. That’s where I had to kick in the mental power. I started to recall the reasons for my marathon commitment, and I took the right turn. It would be all or nothing.

I’d been running using the “run walk run” method, alternating a four minute run with a one minute walk. I actually walked for a few minutes during the transition into the second half of the race. When I started to run again, I found my calf muscles beginning to cramp. OK, so I’ll just keep a fast walk going for now and try again in a while. My calf muscles were good for walking, so I just kept moving forward. I kept this walk for a good part of the second half, as my attempts to run brought on more cramping. Slowly, I was picking up mileage as I worked my way through our Delaware Park area of town, 15, 16, 17 miles. Then I reached mile 18 and my quad and calf muscles both started acting up. My feet were sore but still good, and I prayed that I could just keep moving. This was the point where I had to kick up the mental power, remembering why I was doing this. I thought of all the people I was running for, and all the time and effort I had put into this endeavor. All the people cheering me came to mind. I couldn’t let then down, and I wouldn’t let myself down.

I know they say endurance running is like a 90 percent mental thing, and I believe it now. I felt like I was in a semi-hypnotic trance as I slowly proceeded onward. I developed a mantra that kept humming in my mind…”they believe in me, keep fighting!” I reached a point where the pain I felt was no longer a focal point, and as I passed the 20 mile mark, I started to feel more confident that I could actually finish the 26.2 miles. I found that I had settled into a pace that my aching muscles could tolerate. Miles 23 and 24 took me past my Alma Mater, the State University College at Buffalo, and I thought about the hard work I had done to achieve my degree. I thought of how this marathon was yet another event in my life requiring hard work, and I kept moving along the course. I reached mile 24 and then 25, where a fellow club member was working the hydration stop. I knew that it wasn’t far to the finish line.

As I approached mile 26, back into the downtown area, I was greeted by one of my teammates, who had finished ahead of me. He cheered me on and was going to walk me in. I decided to go in with a running finish. I started passing my friends holding up signs of cheer saying “Run Dave, Run!” One last turn and the finish line was in sight. I heard the cheers from my friends as I proudly crossed the finish line. My marathon medal was presented to me, and I realized that I had done it.

As a final thought, I can’t stress enough how much of this is a mental thing. Surround yourself with friends to cheer you on and thoughts of why you are running. These things are what got me through my first marathon. It was one of the hardest things that I’ve ever done, and one of the most gratifying.

I’ve joined Team AllEars 2012 where I’ll be running the “Dopey” = 5K + “Goofy” during the Walt Disney World Marathon Weekend 2012.

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July 30, 2011

Tools of the Trade

Sometimes the student can teach the mentor and this can be very beneficial for both parties as they learn together. Such is the case with myself and my Team AllEars Co-Captain Michelle Scribner-MacLean.

Michelle is essentially still relatively new to the sport of running, having taken up the sport within only the last five years or so, but her knowledge equals that of a veteran runner. Of course, knowledge does not just drop out of the sky and hit you on the head. Knowledge comes from curiosity, a knack for learning, and a commitment to doing the research. I became one of the benefactor's from Michelle's hard work.

It was Michelle's penchant for learning that made her aware as to the little things that can enhance her running, and over the last two years or so her knowledge has grown and, in turn, has enlightened her co-captain, me, in many ways.

The purpose of this blog is to first, as the say, "give props" to Michelle for opening my eyes and convincing me to try some things I have wavered on for years. Secondly, I want to share these with you because they have enhanced my running experience and I hope they do the same for you.

The Running Watch

So let's start off with what every runner has...a running watch. The mentor, me, has been using a running watch for several decades, whereas Michelle never really saw the need for a watch. She really was not concerned about time. Her initial goal was to complete the Walt Disney World Half Marathon and she did both her training and race without the help of a timing device. One day she decided to try a running watch and began using it on her training runs. It didn't take too long for her to wonder if there was a better mousetrap...erh...I mean watch that would do more than just keep time. She looked into the science of running watches and her research eventually led her to the land of Garmin watches.

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Garmin watches (and others) use Global Positioning Satellites to determine where you are, where you're going, and how fast you're going. Some of these watches also keep track of such data as calories burned, pace, elevation, and even your heart rate. You can program some of these devices to beep when you hit a certain milestone in those categories.

At first her mentor, yours truly, did not pay attention to this device. Heck, I've been using running watches since...well...for quite a long time. I was not impressed because frankly I felt all I needed was a simple watch to keep time...until she showed me how the watch logged her runs, splits, distances, elevation, calories burned, and also created maps and charts which represented this data.

The Garmin, as well as the Nike assortment of running watches, also synched with the Dailymile website to record workouts. After seeing the assortment of bells and whistles, I was hooked. Michelle has a Forerunner 310XT. My watch, shown to the left, is a Garmin Forerunner 305. It took me a few workouts to get the hang of it. I had to figure which buttons to push and where to look on the screen to get the information I wanted. It is definitely a tool every serious runner should consider, especially when it's important to keep track of pace, distance, and even heart rate.

Since I have been using my watch I can honestly say I understand more so how my body works during a training run and my limitations. What's somewhat interesting is that I am finding that the watch helps me run, not as fast as I want to, but as slowly as I want to run as well. This is important for older runners who really need to understand how to pace themselves for those long runs.

It is not unusual for me to go out and do 10 miles or more on a run and find myself running 2 minutes/mile faster towards the at the end of the run as compared to the beginning of the run. The watch helps me stay in "warmup" pace early on so I don't empty the tank too soon. Some runners make use of the heart rate monitor accessory to make sure they run in a certain heart rate zone during their workouts. I spent time researching the Garmin watches at this page and it helped me in finding the right watch for my needs and budget.

The Digital Audio Device

Nowadays practically every runner you see uses some sort of mobile device to listen to music or podcasts. For many years I ran with a small headset and listened to radio stations and sports talk shows. At one point I started using an MP3 device to listen to music while I ran. I found that music can be dangerous...making me run too fast...but that's a story for another day. Anyway, one day while warming up for a run with my fellow Team AllEars Co-Captain, I noticed this tiny little square that she had latched onto her running shorts.

"What's that?" I asked. "It's an iPod shuffle!" she answered. I then asked about 145 questions about the device and, to make a long story short, I soon had my own iPod shuffle.
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Now although I had experience using an MP3 player, the world of the shuffle opened new avenues for me. Imagine, I could create my own playlists for whatever my needs. For instance, if I wanted to go out for an hour long easy run I would put together a playlist that would have songs that would encourage me to maintain a slow, steady pace. Also, if I happened to be running in a race that required me to pace myself and gradually move from a warmup state to a fast pace, I created a playlist that started me off slowly and eventually worked towards increasing my pace at certain points in the race.

I also discovered how important it was at times for me to listen to a podcast instead of music, especially when I needed to back off on my training and just go out for a leisurely run. I will talk more of these podcasts in a future blog. You will never find me running without my iPod shuffle. In fact, I don't know how I would have been able to run the 2010 Walt Disney World Half Marathon without that device. If you were there you know why.

Speaking of podcasts, I need to also pay kudos to Michelle for introducing me to several podcasts that deal with running…for info and for music. Those key elements, along with the iPod, made it much easier for me to handle those long runs. I will touch upon running podcasts in a later blog.

It's the Little Things that Count

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Also related in this category are a couple of devices I first used in January at the 2011 Walt Disney World Half Marathon. Actually I should not have used them in a race without first trying them out in a training run. I'm talking about my yurbuds, which are designed to hold your earbuds in your ears. For a longtime I've been thinking about changing my earphones and happened to come across the yurbuds booth at the Runner's Expo in January.

I was very curious as to how these little blue plastic things worked. First I was measured and found that I needed a size six yurbud. I had to learn how to use these sort of "cups" and I found out that you place them over each of your earbuds and there is a little "lip" that is positioned to point forward. After you put the yurbud over the earbud and position the lip to face forward, you then place the yurbud in your ear, lip down, and then twist it so that the lip is facing forward and is snug in your ear. So I ran with these little blue things in January and they worked fine. They were light, held the earbuds in my ears, and I could hear my music rather well.

I've run with these yurbuds for the last six months and they are beginning to stretch a bit. I am convinced that they, like everything else, has a limit and may need to be replaced some day. For more information you may want to visit the Yurbuds website.

A Water Belt: Who Knew?

There's nothing like a running buddy to understand how you feel when your tired and sore. My running buddy Michelle, can also attest to the fact that her running buddy, me, can be pretty stubborn at times. I like to say I'm "cautious."

For years I ran without anything like water or nutrition gels or energy beans, or any of those supplements. I never really got thirsty during my runs and when I ran in races I always had water stops to help me. The only time I really recall thinking I should have brought water with me was on Labor Day in September, 2005, when I went out and ran 14 miles. Hoo boy I was thirsty.

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Not only was that stubbornness but also…not smart. Michelle, as practical as they come, ran with a water belt on long runs, especially in warm weather and seemed to be much more refreshed at the end of a training run than I was, and it was obvious why.

Also, she was paying attention to what the experts were saying about nutrition and taking care of business before, during, and after her runs. Not me. Other than grabbing something to drink at a water stop in a race I just ran without anything....except my iPod shuffle.

To take care of nutrition during my runs I needed something to enable me to do so...a nutrition or water belt.

Last year during one of my trips to Orlando, I checked out a couple of running store outlets. At the Nike store I noticed a running belt that seemed to hit me as something I might like. It had four water bottles and at least four pockets to put whatever I needed to carry during a race. The price was also intriguing...at least $15-20 less expensive than what I had seen in other stores. I purchased the belt and figured that someday if I need one I will have it and not have to go out and buy it at that time.

The belt has been put to use. Last month during 80 degree weather I ran 10+ miles on a Saturday and repeated the distance the following day. In both days I used that water belt and now if I plan to run more than an hour I bring the belt with me.

Nutritionally Speaking

This year I find myself training for a pretty tough challenge in January and need to run occasional double-digit distances so the belt is one component that I definitely need to help me get through the training.

However, there is one other complimentary component to the water that I have started to pay more attention to...something Michelle has brought to my attention a while back. I'm talking about nutrition...nutrition that is essential before, during, and after a long or hard training run.
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I am one of these runners who prefers to go out and run on an empty stomach. Heck, if I am gearing up for a race I want nothing in my stomach closer than 12 hours before race start. That's me.

Michelle's brother Mark, is an ironman, and takes his training seriously. For his training Mark focuses quite a bit on his nutrition and had been talking to his sister about the importance of nutrition. In turn, Michelle has shared her conversations with me. She would do things like have a bit of applesauce before her training runs, or some energy gels.

I had never tried a gel until my first half marathon. It was about nine miles into the run that I had one and noticed it gave me a lift. Still, I never used them during training runs because of course I had no water to chase the gel down my throat. I do now.

Well, again with the training I have to do this year I started practicing what Michelle had been preaching. Fifteen minutes before my training run I would have a gel and then take one every 45 minutes during my run. I also would consume a recovery drink after my run to get the amino acids and electrolytes back into my system as much as possible.

I have found that if I can keep my nutrition levels up that I am more refreshed during and after my run. I use Performance GU products but there are several out there besides GU...check them out.

So what does this all mean? Well beyond the specific thoughts on watches, iPods, earbuds, water belts, and nutrition it's about having an open mind and realizing that sometimes the student can be the teacher...providing the teacher listens.

Thanks Michelle.

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About July 2011

This page contains all entries posted to Team AllEars® Running Blog in July 2011. They are listed from oldest to newest.

June 2011 is the previous archive.

August 2011 is the next archive.

Many more can be found on the main index page or by looking through the archives.