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Longest Run in 4 years February 13, 2008

Posted by Lisa Sabin in boston marathon, fitness, marathon, running.

The sun peaked over the horizon. Most sane people were still snoozing, when we started our run. Michelle excitedly pushed toward 8:30 pace, as I struggled for the first couple of miles. My GPS revealed a 155 HR, but I didn’t feel strong. I knew I had a long day ahead of me. We slowed our pace a bit when Andrea mentioned that we were starting out a little fast. There weren’t any complaints from me.
We ran down Madison to McGilvra to include part of the Seattle Marathon course. I have run this course in reverse countless times with groups I coached for Seattle Half Marathon or Mercer Island Half Marathon, over the years.

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10 tips for first time marathoners February 7, 2008

Posted by Lisa Sabin in fitness, healthy lifestyles, marathon, running.
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If you are a runner planning your first marathon, here are 10 tips you don’t want to miss. 

Almost anyone can run a marathon, with proper training.  It is the ultimate test for many.  26.2 miles will take you to your edge both mentally and physically. 

There is a vast difference between a first time marathoner and a veteran.  The first time marathoner may think they can run 26.2 miles, but they don’t know what it feels like.  They don’t know what to expect.  They haven’t put themselves to the test and passed the test.  The veteran runner knows how their body responds to training.  They know they can complete a marathon, because they’ve  already done it.

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Runnning and “The Serape Effect” February 19, 2007

Posted by Lisa Sabin in boston marathon, fitness, marathon, Plantar Fasciitis, Uncategorized.

I spent the last two days in a seminar called “Following The Functional Path.” The speaker was Vern Gambetta, who is considered the father of functional training. I am sure most of you have heard of functional training. But you may not know what it is or how it applies to the runner.

If you have been following my blog, then you know that I am suffering from plantar fasciitis. I have been coaching and involved in the fitness industry since about 1997, when I started coaching gymnastics. I have been running seriously since 1993 and became a certified personal trainer in 2001. I have had plantar fasciitis off and on 3 times now. Each time that I have had a flare up of plantar fasciitis, I’ve gone to a podiatrist and looked at the problem from the feet. I am a bit of a pronator, but not an excessive pronator. I have had plantar fasciitis on both sides. I had forgotten that my symptoms were on the right side originally. My podiatrist gave me a cortisone shot in 2004, on the right side. Now I have it on the left.

I started thinking…I know I need to keep up with my strength training. I am not always consistent in the weight room. I love to run more than anything, so sometimes strength training takes a back seat to running or even cycling. Okay, it’s last on the list for me! That is beside the point though. Why did my plantar fasciitis move from the right to the left? I am not sure that I can answer that. The human body is complicated in the way it compensates for muscle tightness or weakness. It’s always changing.

I learned something new this weekend. Vern talked about the “Serape Effect” A serape is a Mexican or South American garment that crosses over the body in an “x” shape. No, it is not like the leather belts worn by the guys who string people upside down and give them shots of tequila in Cabo. Although, I felt like I could’ve used some tequila after some of the lunges Vern had us doing this weekend!

A key concept to understand in regard to core function is the “Serape Effect.” This concept was articulated by Logan and McKinney in their book “Kinesiology” over fifty years ago. The serape is a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body. The concept serves to reinforce the concept of the muscles of the core as a connector. They identified the serape muscles as the rhomboids, serratus anterior, external obliques and internal obliques. These muscles working together are called the “Serape Effect.” Logan & McKinney state that: “The serape effect incorporates several major concepts which are vital to the understanding of movement. In ballistic actions such as throwing and kicking, the serape muscles add to the summation of internal forces. They also transfer internal force from a large body segment, the trunk, to relatively smaller body parts, the limbs. For example, the serape effect functions in throwing by summating, adding to, and transferring the internal forces generated in the lower limbs and pelvis to the throwing limb.” (Logan & McKinney p.154)
The serape effect clearly makes the connection that in overhead activities there is a definite hip to shoulder relationship. According to Logan and McKinney using the example of a right handed thrower: “There is a definite interaction between the pelvic girdle on the left and the throwing limb on the right by way of concentric contraction of the left internal oblique, right external oblique, and serratus anterior on the right at the initiation of the throw. The pelvic girdle is rotating to the left and the rib cage is rotating to the right.” (Logan & McKinney p 156) This movement paradigm is true in all overhead activities. It is a clear rational for training the core in diagonal and rotational patterns in order to take full advantage of core function. What is amazing is that this was articulated over fifty years ago and there are still people who do not take advantage of this naturally occurring phenomenon. This has broad implications in performance enhancement as well as injury prevention and rehabilitation.

This weekend Vern had us all line up and do some running without using our arms. This demonstated how much rotation occurs in running. After that, we did some walking while rotating our arms across the body, forwards and backwards. We did several variations of this simple exercise. What became apparent to me was that I had trouble rotating my upper body. I was tight rotating in the transverse plane.

I am going to incorporate more rotational movements into my routine, along with the usual squats and lunges. I have always known that it’s important to flex, extend and rotate and to work in all 3 planes of motion. Now I have a clearer understanding about how this applies to us runners. It’s important to be sports specific in your training. That means if there is a rotational component to running, then runners should not forget to include rotational movements in their training to prevent injury.

Thank you Vern for a great seminar. The two days were well spent.

Vern Gambetta, Gambetta Sports Training Systems

Recommendations For Nutrition And Fluid Replacement During Endurance Events February 12, 2007

Posted by Lisa Sabin in fitness, healthy lifestyles, marathon, nutrition, running, triathlon.

Recommendations for nutrition and fluid replacement for endurance events

During workout
8 Oz. Every 15 minutes
24 Oz. For 1 hour of exercise
32 Oz. For 1.5 hours of exercise
48 Oz. For 2 hours of exercise
Sip water and or sports drink during the run. Don’t let yourself become dehydrated. Don’t wait until you are thirsty. Feelings of thirst sometimes don’t occur until you are already somewhat dehydrated.

Post workout
Replace what was lost (2 cups per lb, 16 Oz.)
Ingest .5 grams of carbohydrate per lb of body weight
Example 130 lb x .5 = 65 grams of carbohydrate
Which = 260 calories
2 hours later ingest another 260 calories
The definition of hydration is water balance. Water out equals water in. Some possible side effects of dehydration are lightheadedness, nausea, muscle cramps. When you become dehydrated you lose water, calcium, potassium and sodium. It is necessary to replace these nutrients.

Take advantage of replacing lost carbohydrates during the first half hour after exercise. Your metabolism is charged. The longer you wait to eat, the less glycogen will be stored in your muscles, and the longer it takes to recover. You can rely of sports drinks if you are not able to eat right after a workout.

Some good choices:

Bananas, Oranges, Orange Juice, Gatorade, Sports Drinks, Coca Cola,
Potato, Yogurt or Figs
It is important to make sure that you are getting enough carbohydrates when you are training for endurance events. Your muscles will recover more quickly and you will feel better when there are adequate stores of carbohydrates in your muscles to fuel your long runs.

Emily Edison, MS, RD, ACSM-HFI, Momentum Nutrition & Fitness
Geoff Lecovin, DC, ND, LAc

Listening To My Running Coach February 9, 2007

Posted by Lisa Sabin in boston marathon, marathon, running, yoga.
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I haven’t ran all week. I’ve been logging in 1/2 hour sessions on the Elliptical and lifting weights this week. I got up early to do Power Hot Yoga. My coach says I need to be selfish and make sure that I do my yoga every week. hotyogaofkirkland

I am going to run in my new orthodics tomorrow. I have taken a week off running. This has been difficult, but I am trusting the process. I am a control freak. I am not always good at letting things happen or waiting to see how it goes. I like to take charge. Running is one thing that makes me feel as if I am in control.

This is one of the reasons I am working with a coach. I don’t always do what is best for me. I am good at being disciplined and working hard. I am not always good at relaxing and giving myself a break. I think everyone needs coaches. I need someone there to help me see the big picture.

Treadmill vs. Outdoor Land Walking or Running February 3, 2007

Posted by Lisa Sabin in boston marathon, fitness, Injury Prevention, marathon, running, Treadmill Running.

1. How is treadmill walking/running different from land walking or running?When walking/running on land, you have to contend with specific environmental conditions; for example, weather conditions such as wind and rain, the changing cant of roads, other traffic, hard sufaces and wet slippery terrain.Treadmills cannot prepare you completely for running outside. The variation of running outside on different surfaces is actually healthier for your body. Changing the surfaces, speed and incline or decline keep the body from suffering from overuse.When on a treadmill, your mind and body must contend with a running in a confined space, belt lag, vibration and possible boredom.Mechanically, your body must contend with landing on a surface that is moving in the opposite direction. The rearward rolling treadmill decreases the need for your hamstrings to pull your upper body forward; however, your hip flexors have to work harder to control your foot being dragged backwards and in pulling your lower leg forward. A decrease in push off ability (caused by the moving belt) further increases the load on your hip flexors.The treadmill sets an artificial pace that is unchanging in light of indirect factors (e.g., headwind, terrain changes etc). It’s easier to maintain a running pace that would be more difficult outside. For this reason, many who do a lot of training on a treadmill have difficulties in applying the same speed to the hard surface. They may find that they aren’t able to maintain the same pace, and as their mind wonders, their pace decreases.The impact on skeletal bones may be less on a treadmill because the surface is more flexible and the stride belts cushion the impact.In terms of energy usage, most research suggests that there is no significant difference between treadmill and land surface running.2. Is running/walking on a treadmill dangerous?As with any form of training, overuse injuries are a concern. Mixing up running and walking surfaces help prevent repetitve overload injuries. If possible, alternate between walking/running on the treadmill and walking/running on land. Try utilizing different cardio machines to add variety.Natural gait and proper body alignment can also be adversely affected. These alterations in gait techniques can be caused by an incline which is too steep or a pace which is too fast or too slow. Body alignment and posture can be compromised. Incorrect alignment can alter the correct force transfer along the body and increase the stress on joints and muscles.When your foot strikes the treadmill belt, the force through the limb is transferred to the belt, which is travelling in the opposite direction. This impact force causes the belt to stop momentarily (even reverse direction slightly) before belt speed is reinforced by the motor. The amount of belt lag varies with the power of the motor, looseness of the belt, belt speed and weight of the individual. The sharp, reverse-direction acceleration, for a high repetitive duration, may not be complimentary to your body.The smaller and lighter the treadmill, the more the vibration (especially at the higher speeds). This can be clearly felt when running on a cheaper domestic treadmill compared to the more expensive treadmills found in health clubs. Whole body vibration (over a long period, like truck driving) has been linked to lower back problems.3. Can muscle imbalances result from continued use of treadmills in training?This depends of the individual’s technique, previous injuries, speed of training, and type of treadmill. If you have an existing muscle imbalance or injury, the treadmill may not help. The lack of variation may will only prolong recovery.Thus, in order to prevent muscle imbalance, variety is the key. Either alternate training surfaces or cardio machines. If the treadmill is your only option, alter your training methodology (Inclines, Speed, Interval, and Long Slow Distance, etc).Sources:Dave Schmitz PT, LAT, CSCS, PESHealth Services at Columbia

Happy Day! February 2, 2007

Posted by Lisa Sabin in Injury Prevention, marathon, Plantar Fasciitis, running.

Today I picked up my new orthodics. My podiatrist recommends breaking them in slowly. That means 1-2 hours the first day, 3-4 the next day, and progress to wearing them all day.

They feel pretty good so far. I’m tempted to go for a short run today to try them out.

I am definitely up for running with Michelle, Sara and Zappoman on Sunday morning. It will be good to get in a nice run before the Superbowl.

Next on the agenda….Gearing up for the Stpatsdash.com.

Plantar Fasciitis Improving February 1, 2007

Posted by Lisa Sabin in boston marathon, marathon, Plantar Fasciitis, running.
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I did some crosstraining today. I spent 10 minutes on the elliptical trainer, 10 minutes on the stationary bike and ran 1 mile. I am trying to crosstrain a bit more so I don’t become deconditioned while I am working through the plantar fasciitis.

The work I am doing for my plantar fasciitis has been helping. I’ve been icing and stretching. I have a new band exercise that I am doing to strengthen the anterior tibialis. That’s the muscle that’s in the front of the shin. It is activated by flexing the foot. My physical therapist is having me do a couple of sets of 10 every day with inversion, straight up and eversion

I am excited about getting fitted for orthodics tomorrow. I am ready to move forward in training for Boston!

Plantar Fasciitis-Progress January 26, 2007

Posted by Lisa Sabin in marathon, Plantar Fasciitis, running.
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I have had a couple of ulrasound hydrocortizone treatments now. I am still feeling pain during the first few minutes of running. I am trying to limit the running, and stick to soft surfaces.

I’ll get fitted for new orthodics next Friday. Yea! Can’t wait.

Meantime…It’s ice-massage and PT exercises.

Race Report January 25, 2007

Posted by Lisa Sabin in Fitness Goals, marathon, running, triathlon.
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I have some friends who are training for an Ironman this year. They have been doing triathlons for a few years now. In fact my friend Shelley and I did our first triathlon together, The Beneroya, Seafair.com in 2000. Her husband Mitch is an awesome cyclist and is a race director for Cascade.org

We have done a lot of cycling and running together. Mitch and Shelley have done lots of half-marathons, but this year they went to watch the Ironman up in Penticton, Canada, ironman.ca They signed up and started training.

One of the milestones in their training was to run a marathon. They just got back from Carlsbad, California. Here is the report:

We just got home from a long day of slooow walking, cursing airport ramps, and flopping in & out of my car. The quads have rebelled.

But I am getting ahead of myself………

We arrived in San Diego with the sun on our backs and the ocean breeze in our hair. After a little mess up with our hotel (nobody told us the whole thing would be under renovations), we lucked out and scored a sweet deal at the swank “Grand Pacific Palisades Resort”… Yes, I do mean resort. It’s a wonder what a little internet and a friendly phone call can do for you in a jam. The fabulous pool overlooked the ocean with gas fire pits and an super hot tub. Our room was gorgeous and overlooked LEGOLAND. Too fun!

Race morning was easy, with presidential parking right near the start line… (and PLENTY of honey buckets to go around.) The sun was just coming up as the gun went off, and was rising just as we hit the South Pacific Highway which stretches along the ocean. It was a beautiful race. From mile 4-5 we were accompanied by a pod of dolphins swimming along the course. It was a PERFECT day for running. Sunny, mild cool breeze, and about 65 degrees. I even got tan lines on my legs. We were sailing right along…. feeling REEEEALLY good… We think we hit our usual 1/2 marathon time of 2:03ish at the split. So, things were going well oh, until about mile 17… that’s when Mitch started to notice cramps… little nagging ones… but there none the less. I still felt great, trucking along. According to the split times we were averaging about 9-10 minute miles right through mile 20 (including walking thru stops to hydrate, one pee stop, and 2 vaseline stops.) Then came mile 21. I sort of picture it like this… you’re driving down the freeway, noticing the beautiful scenery, excited to get to your destination. Everyone is fed and watered, nobody has to pee…the tunes are playing in the background ~ when, out of nowhere – a deer jumps from the bushes and BAM! your car slams straight into it. Yes, this was the experience. Mitch’s cramps got worse – shut him down at times, and my legs got really, reeeeally tired. Hello Hip Flexors! It was mile-marker to mile-marker after that. 🙂 We slowed right down. We crossed at a whopping 4hours and 48minutes. No land speed records, but proud and still standing. We ate ripple chips like they were going out of style! Yummmmmm! Salt!

We revelled in our medals at the finish line… checking out the accomplishments all around. 26.2 miles -in-a-row. One girl was literally sitting on a pile of ice. It looked sooooooo comfy!! We really wanted to lie in the grass and stretch but it was all fenced off. So we decided to pack it in and head back to the swank hotel. We took a loooooooong nap that afternoon and booked a delicious massage in the evening. Terry-the-massage-person was no ‘Shelley Would’ (my friend and the BEST massage therapist ever), but she did the trick. Then, we slept. And slept. And slept. Surprisingly, today I don’t feel wiped out ~ just revolting quads. Really, violently, painfully revolting quads. Terry -the massage person -said she was surprised that she couldn’t find any knots in my muscles. I was happy to hear this. But it didn’t help the pain. Even though she didn’t feel them, there were hot burning coals in the belly of every leg muscle. The plane ride home was cramped. I’m walking like a person with peg-legs. Damn those ramps at the airport! And, seriously, Who designed toilet seats SO CLOSE TO THE GROUND??? Thank goodness for the “family/assisted” stalls with the bars to lower myself down because those last 2 inches would be a free fall. But other than a raw little toe, I hope I won’t have any lasting ills… (well, the jury is still out on the knee pain – but I’m thinking it will work itself out in the wash.).

Except of course, that Mitch has already contracted the dreaded ‘Marathon Amnesia’. Clearly his cramping wasn’t as bad or as searing into his memory as he claims. He just said…..”This is warped, but I want to do another one!” Yes, sick indeed.

Way to go Mitch and Shelley…One step closer to Ironman. sdmarathon.com