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Mar 29 2011

Hill running technique 101

by Sue in Half Marathon Training, Peak Performance, Running

In case you missed our last Thursday session with Jen Segger, local ultra athlete and owner of the new Challenge by Choice Studio, I thought I’d pass on the tips I remembered from the class.

Since I was getting over the flu and definitely pushing myself to run and not puke, I may have mixed up a few things or forgotten others so I’d appreciate your comments at the bottom in case I goofed! Thanks!

Uphill Running: look up the hill, pump the arms, shorten the stride length a little. Arms are at 90 degrees at the elbows, hands are relaxed.

Mar 28 2011

Sunday April 3rd Run

by Sue in Half Marathon Training

<a href="http://www.mapmyrun.com/routes/view/30532668">Sunday April 3rd Run</a> <a href="http://www.mapmyrun.com/routes/?location=Squamish-Lillooet Regional District, BC">Find more Runs in Squamish-Lillooet Regional District, BC</a>

Mar 23 2011

Sunday March 27th Run

by Sue in Half Marathon Training

<a href="http://www.mapmyrun.com/routes/view/30215338">Sunday March 27th Long Run</a> <a href="http://www.mapmyrun.com/routes/?location=Squamish, BC">Find more Runs in Squamish, BC</a> 

We will discuss shorter options for those who don’t want to do the full 13 km.

Sue

Mar 15 2011

Perform your clamshell exercise properly

by Sue in Rehab Exercises

While this is seemingly a very simple exercise, to facilitate the correct muscle in this movement (namely the glute medius) it’s important to set yourself up correctly.

Watch this very accurate 2:30 video by Robertson Training Systems as it takes you through the proper set up.

Mar 15 2011

Eating while running

by Sue in Half Marathon Training, Peak Performance, Running

Hmm. When I contemplate that title I shake my head- how DO those two things go together?

When I trained for my first full marathon years ago, when Power Bars were basically the only energy bars on the shelves, I practiced on my long runs to figure out what my body tolerated. Because the full marathon was going to take me 3.5 hours of continuous running and I would be burning about 2000 calories or more, which was an entire DAYS worth of calories, NOT eating would mean crashing.

But for a half marathon, with the duration being between 1.5 and 2.5 hours for most runners, how much food is necessary? Can you get by running without eating during the race?

The best advice I can suggest is PLAN and PRACTICE. Plan to eat properly BEFORE your run and what you will eat during your run. Practice eating during your run so your body is used to it and you can figure out what doesn’t digest well. Learn what works and what doesn’t for YOU. Everyone is different. That said, here are some general guidelines:

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