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In this Issue:
News and Notes
BRC Shoe drive
Coupon: free trial yoga class
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Best of Boston '09: Help us help you! Vote here, right-hand side, halfway down the page. Thanks!!!
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 BRC's used running shoe collection bin
Outside the front door to the center is now a collection bin for used running shoes. These will be collected by projecthavehope.org, an organization that collects and distributes shoes to men, women, and children in need in Uganda. It is available 24hours a day so never again throw away another pair! All sizes welcome and the condition of the shoes should be simply wearable for day to day to use, not necessarily running. |
| Marathon Day Nutrition (notes from 1/27/09 Running Clinic)
Carbohydrate loading
Old way: focus on training hard with low carbohydrate diet to deplete glycogen stores then ceasing training with high carbohydrate diet
New way: Taper properly and increase the carbohydrates at each meal and snack
Race Day Nutrition
-Same pre-workout foods that worked during training.
-Stop drinking 1 hour prior to start
-Split pre-race meal into 2 meals with last meal 1.5 hours prior to start time
During the Boston Marathon
-Gatorade Endurance formula and H20 offered every mile
(more Potassium and Sodium in Endurance formula)
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What about supplements?
-Omega 3 Fatty Acids (1-3 grams per day)
-Vitamin D - 1,000 IU per day
-Calcium
--Age 19-50 1,000 mg per day
--18 and under 1,300 mg per day
--50 and over 1,2000 mg per day
-Iron - Have status checked before supplementing
--125 mg Ferrous Sulfate per day
--liquid preparation of 10 mg/day |
Improving Balance and Ankle Strength
How many "Ds" can you do?
Progress to the next exercise only when comfortable.
While balancing on one leg and done barefoot:
- hold for 10 seconds, switch legs, repeat for 3-5 sets per leg
- slightly bend knee and hold for 30 seconds
- same as above but with eyes closed
- hold for 10 seconds with other leg held straight and reaching behind you, switch and repeat 3-5 sets per leg.
- same as above but with other leg held reaching in front of you
- hold bent knee position and starting with the other leg reaching behind you. With your foot/leg spell a large D (or backwards D if done with your left leg) so the free leg curves wide and forward (away from you) until it is infront of you, then without touching the ground bring the leg back to the starting position. Repeat 5-8 Ds per leg, without touching the ground. Alternate the opposite direction with each repeat.
- same as above but with eyes closed.
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Quotes from world-class marathoners
"I definitely want to show how beautiful the marathon can be. I am the opponent of all those who find the marathon bad: the psychologists, the physiologists, the doubters. I make the marathon beautiful for myself and for others. That's why I'm here."
Uta Pippig, first woman to win Boston three consecutive years.
"The will to win means nothing if you haven't the will to prepare."
Juma Ikangaa, 1989 NYC Marathon winner
"Don't expect to live in your house when you are building it." (Don't expect to race well in the middle of your training)
Jackson Kabiga, 1998 Paris and Fukuoka Marathon winner
"Ask yourself, 'Can I give more?' The answer is usually 'Yes'."
Paul Tergat, former world record holder (2:04:55)
"I'm never going to run this again."
Grete Waitz after winning her first of nine New York City marathons
"Training is sacred ... Training is a repetition and very hard, not like a race where you just go out once. You must put in your mind that training is everything... I know in my heart I will succeed, and through training, everything is possible."
John Litei, Kenyan 800 meter runner (put applicable to all!).
"You have to forget your last marathon before you try another. Your mind can't know what's coming."
Frank Shorter, 1972 Olympic Gold Medalist for the marathon.
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
Emil Zatopek, 1952 Olympic Gold Medalists for the 5k, 10k, and Marathon.
"Remember, even 13 year olds are training 3 times per day"
Brother Colm O'Connell, famous running coach of Kenyan runners. | |
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