What I Learned From Three Marathons

After completing 3 marathons this season (slower than I would like, but completed), I have taken several lessons from the marathons. As I prepare to have a more aggressive marathon season in 2010, I have started to reevaluate the lessons I have learned.

1. Run Because You Enjoy It --> I have always loved to run. The training was more enjoyable without the stress of "I must run today." When I went on a evening or morning run and enjoyed it, it was a better run. For that matter, the race that I enjoyed was the easiest to run, even with it being faster than the race I didn't enjoy as much. Don't forget your purpose for running, and seek for ways to enjoy it.

2. Fluid & Fuel Is The Key --> Depending on the expected weather and the expected terrain, your fuelling and hydration regimen should be adjusted. After two marathons, I determined that I ran better in the third carrying my own hydration as an addition to the water/gatarade stations. This also allowed me to carry additional electrolytes or fuel for the course. If you overheat, become depleted of energy or become dehydrated, the race becomes much more difficult. I have determined to carry an additional water station on my belt, so that I can fuel and hydrate as desired outside the scheduled water stations. I train this way, so I should run this way.

3. Train Faster --> I am quite competative in much that I do. I don't like to run slower than I know that I can. For this reason, I have taken a step back this season and will retrain at the pace I want to run my marathons in 2010. Distance was never the problem this year, as 80% of finishing a marathon is mental, but it was slower than it should be because my distance runs didn't have a strong enough base to allow completion at a faster speed. I now have several months to recreate the base and train faster. So, in 2010, I will see you at the finish line faster and more prepared for the marathon.

4. Recovery Period --> In my research, all the professional runners take less time recovering between marathons. My goal is to complete the 7 Utah Marathons in one year. This is a marathon each month (April - October) and requires a quicker turn-around. For this reason, training should be sufficient at the start of the season to have a strong base that can be augmented with 3-4 weeks of training between each race. Only minor speed improvements or adjustments can be made in the small amount of time available between the races. I guess that is my job over the next several months to create a powerful base that will allow me to work toward the 7 marathons in one year without injury and at a speed I am comfortable with.

I have learned a lot during this running season. I can truly say I have enjoyed the process and plan to enjoy it much more over the next running period and next season.

Run happy, Run safe and Run healthy!

Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com

Winter Running

In most training regimine, long runs are saved for the weekend. I am currently in a similar training process and do long runs on the weekends. Just over a week ago, I had a true winter running experience. As a soft white snow fell, all was silent and the road was only lightly covered with snow. The temperature was cold, but I was dressed warm and didn't even notice the temperature. I have done many long runs before, but this was truly a unique experience as any winter run will be. Let me talk a little about winter running...

As with any run, you need to be dressed appropriately and prepared. I had a wonderful running experience because I was dressed for the run. It is recommended that you dress warm for a winter run, usually in layers, so that you can adjust your body temperature throughout the run. Removing or replacing layers to ensure that the trunk temperature is maintained while minimizing overheating. Shoes should also be appropriate for the run and the terrain. There are newer products, including YakTrax Pro that can provide better traction on snow and ice. Although I have not yet needed any of these devices, it would make running in icy conditions much safer. (They are available at a local running store in our area Fleet Feet Sports.)

Avoiding dehydration is also important in the winter. In warm weather, it is common to recognize that through perspiration you are losing heat. Perspiration (due to layered clothing and level of exercise) will also occur in cold weather. Water loss, however, is exacerbated by loss from the lungs. Through the simple act of breathing, your body is losing this important body component. Maintaining correct fluid balance is achieved through drinking fluids before a run (called a fluid bolus - since the body utilizes this fluid easier than fluid you drink while running) and carry maintenance fluid with you either in a camopack or fuel belt.

The most important part of winter running is to enjoy it. Rarely will you see the peace that comes from falling snow, the quiet that comes from people staying inside or the smell of nice clean air (at least when it is snowing). Wind can make this less enjoyable, but will still provide a unique running experience. Don't limit your running experience by sticking to a treadmill or indoor track, because winter running is just one more high that can come from running (you and nature).

Dr Brandt R Gibson

Mountain West Foot & Ankle Institute

36 North 1100 East, Suite B

American Fork, UT 84003

801-756-0765

www.UtahFootDoc.com