October, 2007
In this Issue
Tips and tools for race day
 
Refueling your muscles - Recover now for a better run tomorrow
 
WRC Red Bandanna 5k Run/Walk!
 
Lunar Eclipse
 
BRC News
 
Coupon: $30 of products w/ any coaching package
 

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Tips and tools for race day
 

As the calendar turns to fall, many runners will now be realizing the fruits of their labor. After months of training through the brutal summer heat, the fall marathons are right around the corner. After dedicating much time and energy, runners fear the dreaded mental or physical breakdown on marathon day. A few issues of concern for runners are dealing with the pre-race anxiety and the typical ups-and-downs of the marathon. The reality is that every runner will feel nervous before and during the race so rather than trying to avoid it, it is best to learn how to cope with it.

 

Anxiety can be in the body (having the butterflies) or in the mind (constant thoughts of failure and self-doubt). An effective technique to deal with the butterflies is known as diaphragmatic or deep breathing, which is breathing emanating from the stomach. It sounds simplistic, yet many runners fail to recognize how they are breathing. When we get nervous, our breathing is coming from the chest at a rapid rate, which makes it difficult to feel in control of the situation. Taking a couple of long, slow, deep breaths from the stomach can help eliminate the anxiety we may feel in our body and promote more positive, calming feelings. If the anxiety is stemming from our thoughts, we'll need to address our self-talk. Developing a few positive affirmations is a great way to overcome potential negativity. Statements such as "I am prepared to succeed", "I feel energized", "With every breath I take, I get stronger", etc are just a few examples of a mantra a runner may use. These statements can be particularly helpful during the peaks and valleys a runner will experience during the marathon.

When things are going well, make sure to enjoy the moment, think about why you are running so well, and summarize it in a short phrase. This helps to keep your mind on the process of running a strong race and gives you an automatic trigger word to maintain positive thinking. The difficulty lies in the struggle. You still have 10 miles to go and feel like you are moving backwards with each step. How can we break this mental funk? Take your mind completely off the race and think about aspects of your life that give you great joy. Even try a little wishful thinking - if you won the megabucks, how would you spend the money? The key to this mental strategy is to allow your body to feel excited, positive, and energized.

Running a marathon is certainly not the easiest thing you'll ever do. But with the proper mindset prior to the race and a few strategies to stay calm, balanced and positive during the race, you are setting yourself up for a successful and enjoyable 26.2 mile experience. 

 
Boston Running Center - Sports Pyschologist

Refueling your muscles - Recover now for a better run tomorrow. (part 4 of a 4 part series)
 
Workouts stress the body, depleting precious energy stores, disrupting our muscle tissue and suppressing our immune systems. After exercise, your body is trying to come back to homeostasis and it needs substrate (what you eat!) to do so.
 
Rehydration: Prevent excess dehydration by drinking a sports beverage during the workout. You need to make sure you are drinking more than just what you have lost. There is not a single place in your body where water exists independently. Fluid should be replaced with sodium, chloride, potassium and magnesium. OR if you opt to drink water alone directly after a sweaty workout, be sure to do it with a meal!
 
· 20-24oz fluid for every pound lost
 
Glycogen: Glycogen is the body's stored form of sugar and your muscle's preferred source for energy. In addition to your heart getting larger and tolerating a higher lactate threshold the trained muscle also acquires the ability to store more glycogen. After depleting glycogen stores during exercise, your body actually has the ability to store an additional amount of glycogen within 30 minutes after your workout. Being a physiological adaptation you actually have control of, take advantage and be prepared. If you can't eat a meal, opt for a readily available recovery beverage.
 
· 1.0- 1.2 grams carbohydrate per kilogram body weight and 6-20 grams protein (i.e. - for the 160# athlete, a 4oz whole grain bagel with egg and a 16 oz nonfat latte.)
· Fat intake should be minimal in the first 2 hours after a workout that lasted over 2 hours.
 
Note: Don't be fooled by the beverage that boasts extra Glutamine, as long as the beverage contains whey protein - you will be providing your muscles with glutamine.
 
Inflammation: Exercise induced muscle damage triggers inflammation in the body, leading to suppression of the immune system. There is no immediate fix, however strengthening the immune system to prepare for this is recommended and can be done by including plenty of the antioxidants vitamin C and E in one's daily diet. Research also indicates that Omega-3 Fatty Acids reduce inflammation in the body*.
 
· 2 servings (3oz) of fatty fish (salmon, sardines, herring, mackerel, trout, tuna) per week.
· 1 tablespoon ground flax seed (top yogurt or cereal) per day.
· OR 1000mg/day capsule flax or fish oil per day.
 
*If taking 3 grams or more of omega-3 supplements, do so under the care of a physician.
 
Carol Rodriquez
 Boston Running Center Nutritionist
carolerodriguez@yahoo.com
BRC is proud to support the WRC Red Bandanna 5k Run/Walk! A local event in Brookline for a truly remarkable cause. 
 

My name is Paige Crowther, and I am the sister of Welles Remy Crowther. We are originally from NY, where my brother was a volunteer firefighter. Welles graduated from Boston College in 1999 (my sister, Honor, was class of '01 and I was class of '06), and moved to Manhattan shortly thereafter to join a firm as a private equity trader.

 

On 9/11, when the towers were hit (he worked on the 104th floor of Tower 2), he used his fire training to lead an estimated 18 people to safety, using a Red Bandanna - tied around his face - as a screen from the smoke and dust. He made three trips up and down 20 flights of stairs, ultimately making it down to the ground level, where he stayed to help rescue workers usher people out of the building. The towers collapsed and Welles unfortunately lost his life.

 

In his honor, my family and I have established the Welles Remy Crowther Charitable Trust, and we donate to a variety of youth organizations across America and around the world. Our largest fundraiser is a Run/Walk which we call the Red Bandanna 5k Run. It is a 5k around the Campus Loop of Boston College, and it is accomplished with a great deal of help from the Boston College Volunteer and Service Learning Center. This is our 3rd run thus far, and it is scheduled to take place on Saturday, October 20th, 2007. The race begins at 9 a.m. in front of Gasson Hall, with registration beginning at 7:30 a.m. Runners can also register or donate on-line in advance - or read more about Welles' story - at our website www.redbandannarun.com.

 

This is a great cause and a fun event, and there are also some great prizes (i.e. an autographed Celtics basketball sent to me by the Celtics, tickets for a Boston harbor cruise, free gym memberships to Beacon Hill Athletic Clubs, and some great gift certificates)!! I hope that you will join my family and me for this fantastic event in memory of my heroic brother! 

LUNAR ECLIPSE
 
Ok, this is one for the next edition of Smart Running - got out of the house just at the start of the lunar eclipse, the full moon was low against the marshes, and fog hung over the marsh...it was low tide, and the eclipse was reflected (in shadow) on the water... ran with the sunrise on one side and the eclipse on the other. Spectacular.
 
-from Ellen's logbook
 
Boston Running Center News
 
9/11/07- BRC is proud to present Pro-Triathlete Ruthy Vesler to the coaching staff.  Read all about her, or talk with her directly about your program!
 
9/7/07 - The center welcomes massage therapist Sara Phelps who will be taking appointments Tues and Saturday mornings as well as Wednesday afternoon/evenings.  Book online today!

9/01/07 - Moore Massage (BRC's partner) win's Best of Boston 07

Thanks for reading!

Boston Running Center
 
 

$30 towards any products in the Fitness Store with the purchase of your next coaching package!

Forward this edition of Smart Running to admin@bostonrunningcenter.com to redeem this coupon! 
 
Offer Expires: October 31st, 2007
Boston Running Center | 1678 Beacon Street | Brookline | MA | 02445