SR homepage May, 2008
In this Issue:
Your Feedback!  
 
Running in the Olympic Marathon Trials 
 
Ballistic Action in Running
 
Words to Run By 
 
Overuse injuries - cause, effect, and remedy
 
Boston 08 - 'and you said I couldn't do it!'  
 
Coupon: Free personal training session!

Smart Running is powered by the Boston Running Center. For more information on services offered by the center please click below:
 
 
 
We want your feedback on Smart Running! 
 
We love offering this free service to runners and would really appreciate knowing what you think about Smart Running, as well as what else you might like to see in future issues! 
 
If you have a minute please give us your thoughts on Smart Running! 
 
 
---------------------------------------------------------------------------
 
Have a funny running story?
 
We've had a lot to cover recently so we unfortunately haven't had a chance to put in the "Running Stories" section in the last couple issues.  But we'd like to start up again!   Have a funny incident, sudden enlightment, or poetic experience during a run?
 
 
 
Now, on to the articles - and many thanks to Dana Coons and Matt Fitzgerald for their excellent contributions to this issue!
Running in the Olympic Marathon Trials 

On April 20th I lined up on Boylston Street among 146 other eager women ready to begin a 26.2 mile journey through the streets of Boston at the 2008 Women's Olympic Marathon Trials. For many of these women, this race would be the highlight of their running careers, a race they have been thinking about for months or even years. The Olympic Trials only comes along once every four years, and for some, like Deena Kastor this is just a stepping stone to the medal podium in Beijing this August. For others, this will serve as their own mini-Olympics. Their ultimate goal was to qualify for these trials, and they are proud to be here among such an amazing group of women. Then of course there are the women who had their sites set on the Olympics, but had just crossed over that fine line between perfect fitness and injury. Those women certainly weren't lacking determination. In fact, having a little too much of that in their blood may have been what pushed them over the edge, and caused them to put in more hard miles than their bodies could endure. 

Fortunately I was one of the women to make it to the starting line, and I stood somewhere in between. I didn't start in the back of the pack, nor did I get on the first row. Somehow I ended up right behind Deena Kastor on the second row, ready to put myself in a good position for a long race ahead. My race bib was "lucky" number thirteen, which I did actually believe to be lucky as I used to pick that number back in my youth soccer days. Not to mention a couple of days earlier I had been listening to a song called "Lucky" in the car when I came up behind an SUV with the license plate "Lucky". If that wasn't a sign I didn't know what else was. Superstitions aside, thirteen represented my ranking in the field based on past marathon performances, although I knew it meant very little. On one hand there were runners ranked ahead of me who had some questionable circumstances, like an inconsistent year of racing. There were others who hadn't raced a marathon in years (the qualifying window was large) and those who had qualified for the race based on a 10k time. On the other hand there were a group of hungry rookies ranked below me who had only begun to realize their potential in this event, along with the ones who had run their marathon debuts in less than ideal weather conditions. The only thing that mattered was who was ready to go on April 20th. If I had an amazing day I felt I could finish within the top five, and of course if you are in the top five you could very well be in the top three. 

Two months before the race, I had been having the best marathon workouts of my life and had even seen some faster track times than I'd seen in a long time. My form issues I'd been having were improving with my physical therapy regimen and everything seemed to be coming together. I had run my PR and qualifying time of 2:38.18 in Chicago in 2006 and my longer workouts had been significantly faster this time around. I began to gain a lot of confidence, and specifically remember one day after a workout when it dawned on me what an amazing opportunity I had before me. Aside from Deena, there were no "sure bet" athletes. Deena had a PR of about 10 minutes faster than the rest of the field, but aside from her, nobody in the field seemed unbeatable.  

I did run into some obstacles however. After returning home from the Gate River Run 15k in March, I came down with a bad cold. I felt horrible, and didn't go to work one day but somehow I managed to get in 120 miles for the week, the week I now look back on as "hell week". I had been determined to stay on track, as things had been going so well up to this point. I got through the week thinking of my friend Zoila Gomez who ... continued 

Dana Coons
professional runner

Ballistic Action in Running

Many distance runners believe that the ideal pattern of muscle action during running is sustained and gentle. The idea is to use energy evenly throughout the stride, landing softly, staying relaxed, and avoiding wasteful 'peaks' and lazy 'valleys' in muscle work. In reality, the best runners have a ballistic style of running. They contract their muscles extremely forcefully - much more focefully than average runners do - during a small slice of the overall stride that begins in the moment of bracing for impact, continues through a very brief ground contact phase, and terminates at push-off. (This anticipatory tensing of the muscles is a major factor in creating the stiffness that enables particular leg muscles and tendons to capture more elastic energy when they are foced to stretch on footstrike.) They then relax their muscles as they float in the air between footstrikes - and they spend much more time floating between footstrikes than average runners do.

Ballistic runners use more energy during that sliver of the stride when their muscles are working the hardest, but they use less energy overall, because they get more free elastic energy and they spend more time floating and relaxing. If you closely watch elite runners in competition this ballistic pattern will be quite evident. You will see them stiffen their leg before footstrike and then drive their foot into the ground, almost seeming to bounce off it. A noticeable relaxation of the muscles follows as the runner floats airborne before stiffening once more in anticipation of the next footstrike.

Matt Fitzgerald
- an excerpt from Brain Training for Runners

Words to Run By
 
As the warm spring weather approaches, our motivation to get out of the house and run will continue to rise. It is far easier to roll out of bed, throw on shorts and shoes and head out for an enjoyable 5 miler now that winter has come and gone. While the weather can certainly influence our motivation to get out and run, it is our mind that will influence how long, how far, and how hard we run. Many runners will develop specific mantras or trigger words to control how they think and how they feel during a run. Short runs, tempo runs, long runs, speed workouts, or hill repeats all require the proper mindset to perform at your best. The following mantras can a help a runner regain focus, improve their level of effort, maintain/build confidence, enjoy the moment, and change moods during training runs and races.
I feel strong & powerful Let my performance happen
I feel energized I control my performance
I will challenge myself today Easy on the Downhill
Focus on the Now I am relaxed and calm
I get stronger with each step Always expect success
Push it Fast Like a Fox
Stick with it until I succeed I control my emotions
I am a confident & smart runner Slow and Steady
I am reaching my potential Pick up the Pace
 
The principle of dominant thought states that "whatever dominates my thoughts is what I move towards". As you head out for your next run, use the power of your mind to ensure an enjoyable and engaging experience.
Boston Running Center - Sports Psychologist
contact Grayson at info@gtksports.com
Overuse injuries - cause, effect, and remedy
 
Overuse muscle injuries have become a growing problem in running and various other sports. There are many causes of overuse injuries: improper training, poor footwear, environmental conditions, incorrect alignment and running form, leg length discrepancy, muscle imbalance, muscle weakness, lack of flexibility and body composition, ineffective warm up routines, insufficient joint range of motion, excessive muscle tightness, fatigue and inadequate recovery time. One or more of these factors may cause the development of adhesions between the muscle fibers. If these adhesions go untreated, it may lead to muscular, tendon or ligament injury as a result of too much strain being put on these structures and their inability to withhold the demands of the activity.
 
Symptoms of overuse muscle injuries include muscle and fascial tightness, chronic inflammation, decreased muscular function, and pain. The muscle and fascial tightness can be palpated and may feel like thick, taut bands or small knots and tender points. This "sticking" of muscle and fascial tissue will interfere with the smooth movement and motion of the muscle tissue. It may cause a reduction in the ability of the muscle to elongate, limit the range of movement, and/or compromise the muscles ability to contract and relax rapidly. The most vulnerable and common muscles affected are the ones that cross two joints like the hamstrings, quadriceps and gastrocnemis (calf muscle).
 
The "unsticking" of muscle and fascial adhesions can be achieved through certain specially designed myofascial and massage techniques. These techniques will not only help return the muscles and fascia to a smooth and flowing movement, but will also help improve fluid circulation in the body, bringing nutrients to the muscles and helping with the proper formation of healthy scar tissue.
 
Remember, this is your body - so pay attention to what it is telling you. Sometimes there is no gain from pain. Receiving regular massage treatments, having a proper training schedule and equipment, eating a healthy balanced diet, following a consistent warm-up and stretching routine, and having efficient recovery time, will bring your love for running to a new level and help you achieve your goals!
Massage Therapist
Boston Marathon '08 - "and you said I couldn't do it!"
 
Rewind a little over five and a half years ago and you find me wheelchair bound with two large boots on both of my feet, bandages wrapped around both knees and right thigh, a broken sacrum, a splint on my right hand, cast on the left, and a black eye with stitches.  In July of 2002 I was involved in a near fatal car accident and left unable to walk (amongst other things) for quite a while.  On one of the many occasions in which I was surrounded by doctors in the months following the car accident, a few of them jokingly said I'd never be able to run a marathon.  Not one to be told what I could and cold not do, I vowed to one day run just to prove them wrong (having absolutely no idea what this actually entailed).

That day finally arrived this year as I successfully completed the Boston Marathon after months of training.  It was one of the toughest things I've ever done both mentally and physically.  Long hours of training in awful weather, injuries, and motivation were constant battles.  However, seeing my mileage and capabilities grow in the months leading up to the marathon was extremely fulfilling.  The improvements were so measurable, the accomplishments so tangible, that I really began to love running, though it wasn't always easy to get out the door.  Not to mention that crossing the finish line last week was such an overwhelmingly wonderful experience that I can't wait to run again.
 
D. Price
Thanks for reading!
Boston Running Center

FREE Personal Training Session! Available for one more month!

To celebrate the grand opening of Satin Fitness in Brookline, readers of Smart Running can receive one free hour ($75-$100.00 value) with a Certified Exercise Specialist.  This hour will incorporate a fitness assessment to find a baseline and an exercise program to develop proper strength for your running goals.

-----------------------------------------------------------------------------------
To redeem this coupon forward this email to info@satinfitness.comPlease indicate your availability in this email. All sessions are administered at the center in Brookline, 1678 Beacon Street. 

Offer Expires: May 31st, 2008

Boston Running Center | 1678 Beacon Street | Brookline | MA | 02445