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Newsletter Archives: September 1999

Recent questions to Jeff concerning marathon training:

Q: I know we're supposed to run 2 min/mi slower while training (than we could race that distance on that day), and my group has adjusted pace and walk break frequency to accomplish this. On marathon day, how should we schedule our walk breaks to start conservatively and finish strong?

A: Start the marathon at the pace and the walk break frequency used on your last long run, provided that was conservative enough so that you recovered quickly from the last long one. The longer you stay at a conservative pace, with liberal walk breaks, the stronger you'll feel during the last 4-6 miles. Veterans (who have run 3 or more marathons) will do the first 6-10 miles at a conservative pace. If they guess that they're feeling strong enough, they'll pick up the pace and decrease slightly the walk break frequency (at 10 miles, shift from a 3 min run/1min walk to 4 and 1). By 18-20 miles, another evaluation is made, and the pace and walk break frequency can be adjusted again. You have my permission, in the marathon, to run the last 6-8 miles without walk breaks, if desired. Most runners who are feeling strong, continue to take them at least in reduced form, at least until 24 miles.

Q: Ideally, I should run my last long one before the marathon (and the longest run) three weeks before the marathon. Due to scheduling problems, I'll have to do my last one four weeks before my marathon. What should I be doing on the last three weekends before the marathon?

A: You should have no trouble running the last one four weeks before the marathon. Whereas a 20-mile run will hold your endurance for three weeks, a 26-mile run will last four weeks. You should run a 12-15 miler, two weeks before the marathon date. On the other two weekends, you only need 8-10 miles. Be sure to do all of these runs slowly and have fun!

Q: Is it necessary to run longer than a 20-mile training run if you've already completed a marathon?

A: If your next marathon is 3-4 weeks away, you only need to run 8-10 miles on each weekend. But if you have longer than four weeks, the 26 miles of endurance will not hold. By eight weeks after the marathon, your wall is going to be your longest run in the past four weeks. It's always best to have a long run of 26 miles, 3-4 weeks before any marathon, to avoid that uncomfortable situation of "hitting the wall."

Get Moving!

The U.S. Surgeon General's office says the benefits of regular physical activity are clear:

• reduces risk of premature death
• reduces risk of dying from heart disease
• reduces risk of developing diabetes, high blood pressure and colon cancer
• helps control blood pressure
• helps relieve depression and anxiety
• helps control weight
• helps build and maintain healthy bones, muscles and joints
• helps older adults become stronger
• promotes psychological well-being

from PROMINA Health Report, Fall 1999, page 8

Injury of the Month: Back Pain, Part 1

Here's some info from the June 1999 issue of Total Wellness:

"Back pain is the second most common cause of missed work days. It's also the leading cause of disability for people between the ages of 19 and 45. And, it's the number one impairment involved in occupational injuries." (page 5) They have several suggestions for reducing the risk of chronic back pain:

• Maintain good posture
• Exercise regularly - They mention running and swimming as being particularly good for the back.
• Make changes in your house so that you don't have to stoop or twist as often.
• Make changes at the office to make it more ergonomically correct, including having your chair at the correct height, having a small cushion at the small of your back, and taking frequent walk breaks.
• Lift properly - Bending your knees is important, but also remember to find out the weight of the object beforehand, make sure there is a clear path to where you need to go, and get help if you need it.

Snips

• Don't wait until you're thirsty: Runners especially need to think of water the same way you think about food and training. Eating right and training right takes planning. Plan for your water needs in the same way. Drink eight to 16 ounces before your workout, five to 10 ounces every 15 to 20 minutes during, and at least 16 ounces afterwards. That should be pretty good insurance against dehydration. from American Running and Fitness Association's Running & FitNews, July 1999, page 2
• Pride: People feel a sense of pride in using their potential to achieve important goals. When you regognize your own unique qualities, you feel a sense of pride in using those qualities to achieve the success you desire. The pride of a winner is a quiet, inner satisfaction in knowing you have done your best and that your achievement is worthwhile. (from Total Wellness, Volume VII, Number 2, "Pursue Your Goals with Persistence" by Paul J. Meyer, page 4)
• Money can buy medicine but it can't buy health. (from Facts of Life, September 1999, Volume 11, Number 9)

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