Balance

Gabi D.

Balance – one of things that we should be able to do as runners is actually balance on our two feet, right? Well this past week, not only have I had to rethink my personal life balance (more on that later), but I’ve been struggling with one of those absolutely moronic, stupid, dumb injuries.

I fell last week - well, not so much fell, but bellyflopped – on a driveway. You know how your mom always said, don’t run in flip flops? Well, I forgot that advice. I ran to the car as my husband was urging me to “hurry up, we need to get going”. I still can’t figure out what I did, but one second I was upright and the next second I was sliding across the driveway as though I was Derek Jeter sliding into home. I think I would have preferred the dirt to the driveway. Needless to say that I had road rash in a few places. I nailed my face, which looked nasty, but made a great teaching point and has healed nicely. My knee on the other hand, had the very pretty underlying bruise in purple and the big scrape across the bulk of the skin. Tender yes, but didn’t seem so bad.

Until I went to run on it. Did you realize that when you bend your knee, road rash has this tendency to rear its ugly head? Yep, that silly motion of bending your knee as you run seems to exert more pressure on one’s knee then simply walking on it. Never mind the bruise hurt too. One week later, I finally was able to run without the darn thing stretching open.

Which leads me to my other balancing act. I’ve been working part-time as the controller for a small structural engineering office (ok, so it’s my husband’s, but they still have books and accounts). Anyway, all good things must change and I’ve taken a job as the Finance Director of our local school district. It will put me on the front lines of our local budget (less then a Wall Street CEO used to make in the good old days), and it will cause me to add one more thing to the balance of a runner. Now I am mom, wife, runner, worker bee, Flyer, daughter….

So how is this going to affect marathon training? Good question. I haven’t quite figured that out yet. Do I run in the mornings, which we all know I hate and with our rural roads and lack of sidewalks and streetlights can be a tad dangerous as we head into the fall (plus the school buses and the 16 year olds who just got their licenses). Can I run at lunch? Or as public employee, will people think that I am slacking off, even though it would be clearing my head? What about after work? Hmm, that mom thing might interfere. Any words of wisdom would be greatly appreciated!

Balance – there’s a lot of that in our lives – ranging from staying on our own two feet to how to squeeze our runs in when new jobs are in the offing. I’ll keep you posted on when my runs get in and how my knee holds up. Right now, it’s looking kind of ugly again. The job, well, that looks like it could have it’s moments too. It’s going to be a long two months to the marathon. - The Gabster

Read more...

Running Around the World

Airline tickets, check. Hotels, check. Training, eh.

Anick J., at the finish of the Hartford Marathon

In just a few weeks, I leave the states for my fifth marathon abroad, this time in Berlin, Germany, one of the so-called World Marathon Majors, though I doubt I'd have a shot at the cash prizes. Nonetheless, I'm looking forward to running through the Brandenburg Gate and visiting many of the neighborhoods on both sides of the former Berlin Wall.

Marathons are a great way to experience the world, often taking you off the beaten paths – to places tourists wouldn't normally traverse. Just think of visitors coming for the New York City Marathon, and ask yourself how many of them would likely stumble upon Bay Ridge, Long Island City and the Bronx by following their guidebooks. When I go places, I'd like to see more than monuments and tourists traps.

If you haven't traveled for one yet, you're missing out. But there are plenty of races still open this fall, and plenty more in the spring. Start with the Flyers events calendar, where many of the out-of-town races have been added. You can see who else is doing the race as well (and drop me a line if you see a race to add to the calendar). Also check MarathonGuide.com and browse through the races that fit with your schedules and budgets – domestic and international marathons are listed separately.

Keep in mind that big cities are often easier to get to, with plenty of cheap flights from New York, but hotels can get expensive, especially for bigger races such as Chicago. If you have a car or could rent one, there are plenty of options within driving distance.

If you still can't decide, here's my top 10:

10. Hartford (October). It takes place on a Saturday and is one of the few to allow for race-day pickup, so if you can't get off work, it's possible to take a train there the night before and get your stuff in the morning. Free showers are available at a nearby Y, so you can return that afternoon without smelling up the train.

Enjoying a pretzel in Philly

9. Philadelphia (November). Like Hartford, you can get there without taking a day off from work. Because it's late in the season, it's likely to be much cooler – though one year, that meant freezing. Half-marathon and 8K versions available.

8. Vermont City (May). This race in Burlington, VT, takes place Memorial Day Weekend. The course is like a cloverleaf, bringing you back to the center of town several times. That means you never go more than a few miles without hordes of cheering spectators. A relay option is available. Just expect those participants to pass you near the finish.

The sights of DC

7. National (March). This race in D.C. isn't as well known or attended as the Marine Corps Marathon in October, but I like that the race takes place entirely within the district and takes you to various neighborhoods far from the typical tourist spots. I lived in D.C. for five years and saw some of the parks and sights for the first time during the race.

Heidi I. and Anick J. take Paris!

6. Paris (April). It's Paris! Don't expect amenities such as Gatorade and mile markers, though. You get fruit slices with peels that runners can slip on, along with kilometer markers.

5. Eugene (May). It's one of the prettiest marathons I've done, and it's small enough that runners get to use recreational trails along the Willamette River. When I ran it last year, the start and finish were near the famed Hayward Field. But now, you actually get to finish on the track.

Eugene: We're not in NYC
anymore, that's for sure.

4. Spitsbergen (June). This little-known island also known as Svalbard is located at the top of Norway, about 800 miles from the North Pole and is quite a sight. Be prepared for 24 hours of daylight and polar bear patrols along the course. While you're there, take in an Arctic cruise and go dog sledding. Typically only about 30 or 40 people do the full marathon (a half option is available), so your chances of placing are high.

Watch out for Polar Bears at this Norwegian marathon.

3. Big Sur (April or May). Hilly, but beautiful. It’s not one you do for time (though it IS a Boston qualifier). You may have driven along the Pacific Coast Highway before, but you can’t appreciate nature the same way at 40 or 50 mph. A ceramic medal awaits you at the finish. And if you’re crazy enough, you can earn a bonus medal for running both Boston and Big Sur – just six days apart this year, 13 days apart in 2011.

Antarctica!

2. Antarctica (February or March). It may be cold and a trek to get to, but it's well worth the trip. You can only sign up through Marathon Tours, and there’s a long waiting list, but the package comes with several days of sightseeing – penguins, whales and more. Although it's my slowest marathon to date, at 6:24:11, it would be my favorite were it not for …


1. New York City (November). There's just nothing like it.

New York - You gotta be a part of it!

Please note that the list excludes those I have yet to do, including Boston, which I'm too slow for, and Disney, which I am planning to do in January and have heard many great things about.

And an honorable mention goes to the New Jersey Marathon – at least the old course that starts in Sandy Hook and finishes near the current spot in Long Beach. It could be a bias on my part. It's where I had my personal best of 3:43:15 – still not good for Boston, but something that seems further and further out of reach these days.

You may be asking yourself why haven't I listed any of the Rock 'N' Roll marathons. I've done two – in San Diego and Phoenix, AZ, and found the promised bands are few and far between. Many marathons are pretty good about providing entertainment on the course these days, so the bands are no longer special. Avoid the hype and really try something unique.

Once you've selected a marathon to do, the next step is to prepare for the travels. That'll be the subject of a future blog post. - Anick J.

Read more...

New Flyer Profile: Deborah G.

MAL here again with another New Flyer Profile. This month we have Deborah G., a long time athlete (tennis, dance, and running) and recent addition to the Flyers.  Deborah has been running in NYC for about 5 years now, joining the Flyers to increase her time running outside. She’s been doing a lot of treadmill running and is enjoying getting out more.

Her desire to run has stemmed all the way back to elementary school growing up on Long Island, when she used to race fellow classmates (mostly the boys) in the school yard during recess. “It is funny how we remember certain things from very early on in life,” she recalls. More recently, she was inspired to get out there after watching friends in the NYC Triathlon.

She joined the Flyers a few weeks ago after running the New Flyer Run and trying speedwork.  She found speedwork “pretty challenging but definitely useful for learning about interval training. I am definitely looking forward to each weekly speed work clinic as well as participating in the weekly group runs.”

Deborah would like to train for a 5K soon, a 10K in the near future and maybe a ½ or full marathon down the road. Seems like an easy thing for someone who has danced for 19 years! (Jazz, tap, and modern dance!) She returns to school in the fall part time for grad school in Non-Profit Management so she’s got a full schedule. We hope she’ll join us for a TGIFF happy hour!

New New York Flyer, Deborah G.

A few quick facts about Deborah:

Favorite Quote: “For tomorrow may rain, so I'll follow the sun.” – The Beatles. She says: “I feel that it is very important to have a positive outlook on life, and to always be optimistic and hopeful, even when the going gets tough.”

Training Tip: Taking off a day or two a week gives your muscles a break and helps with recovery.

Favorite time of year? Summer – swimming and Central Park are highlights

Favorite holiday? Thanksgiving – great time with family and great food

Favorite book? “The DaVinci Code”

Favorite restaurant? Dos Caminos – Sangria! Guacamole!

Favorite movie? “Love Actually”

Her other hobbies include dancing, traveling, hiking, exploring the city, and reading People Magazine. She recently visited the Grand Canyon and flew over in a tiny plane. A scary experience but worth it for the view. She doesn’t like clutter or disorganization and is a loyal person. We’re excited to welcome her to our team!  - Emily S., Member-At-Large

Read more...

Yoga for Runners -Soothing Stretches for Mischievous Muscles

Nearly a year ago, I posted a Yoga for Runners entry on the Flyers Blog that I'm quite certain was critically acclaimed, plus read (and re-read) in rapture and awe by each and every Flyer.

No? Well, even still, as we’re approaching the fall marathon season I'm thinking it's a good time follow-up with some additional info. The focus here is on how to prevent and patch up misbehaving muscles that tend to be sore spots for runners.

This summer, Flyer Deirdre M. and I have been participating in a fantastic class at New York Yoga led by experienced yoga instructor and accomplished runner Tanya Namad. The class is on-going up until the NYC Marathon, and we'd love other Flyers to keep us company.

Specifically, Tanya recommends the following as among the essentials for runners.

Hamstrings, Calves, Achilles and Plantar Fascia

Downward Facing Dog stretches all of the muscles of the back of the legs, as well as the feet. This is the first stretch that I do after nearly every run even though I don’t look nearly as graceful and flexible as Tanya does in the photo below!

To get into the correct alignment for this yoga basic, start first in a plank position (as if you are about to do a push up) with your hips and shoulders and ankles in a straight line. Then keep your hands and feet where they are as you pull your hips up towards the ceiling. Relax the shoulders away from the ears, let the head and neck dangle (no tension) and gaze towards your navel. Focus on pulling your heels down towards the floor while you pull the hips up towards the ceiling and tilt the pelvis forward. You can lift the toes up to strengthen the arch of the foot to help relieve/prevent plantar fasciitis. Hold for one minute.

Back and Spinal Alignment

When we run, all the pounding, plus gravity, compresses the spine. It's important to re-lengthen our spines in order to improve our alignment. Also stretching the spine helps to prevent back issues for those runners who are prone to backaches.

Seated spinal twists are good for lengthening the spine and creating more space between the vertebrae. As you inhale, don't just turn but also allow yourself to "grow taller," and as you exhale try to twist a bit further into the pose. Repeat this breathing cycle 3-4 times and then take a counter-twist before switching and doing the other side.

Since I’m not comfortable keeping both legs bent in this position, a recommended variation that Tanya has me do is to straighten the bottom leg (in this photo, it would mean Tanya straightening her right leg).

IT Band Stretch

IT Band injuries can be painful and debilitating, and tight IT bands also put stress on runners' knees.

For a good IT stretch, fold over as far as you can, then bend one leg. Turn toward the side of the straight leg. If you can't touch the floor you can rest the left hand on a block or a prop of some sort (shoe box, foam roller stood up on its side etc.). You’ll feel this stretch on the outside of the straight leg. Hold for 30 seconds and then do the other side.

Hip Openers

Hip openers provide runners with improved range of motion, which is especially important for not losing stride length as we age.

Pigeon Pose is a great hip opener, including for stretching the outer hip muscles and glutes. If using a mat, try to get the front leg's shin as close to parallel with the front edge of the mat as possible. You want the hips to be even, so push the right hip down towards the ground. You may need to adjust the angle of the front knee to do this. Then lower the upper body down over the front leg. You will feel this in the left outer hip. Breathe to relax into it. Make sure to push the hip forward (the right one in this picture). Hold for 30 seconds then switch sides.

Piriformis &Outer Hip Stretch

A recent thread on the Flyers Forum highlights that piriformis pain (i.e., glutes) can shut a runner down. Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region (my wife says I generate a similar impact for her with my mood swings) and may even result in pain in the lower back and thigh.

For a piriformis and outer hip stretch, stack the shins on top of each other, lining up the knees and ankles (if doable for you, don't tuck them "Indian style"). Then fold forward as far as you can go. Try to relax the hips as you breathe deeply and concentrate on relaxing. Hold for 1 minute and then switch sides.

Hip Flexors

Hip flexors get worked hard, especially when doing speed work, so it's important to stretch them afterwards so they don't tighten up. Lunges are very effective for stretching the hip flexors. Get into a lunge position, then push your hips forward and lean back. In this picture, leaning back towards the right leg really gets into the hip flexor. It also works the calves and achilles, which is helpful for preventing and alleviating plantar fasciitis. Hold for 30 seconds on each side.

Thanks, Tanya!

Thanks to Tanya for sharing all of her great information, which she put together specifically for this blog posting, and thanks also for Tanya kindly allowing me to photograph her in yogi-action to illustrate the poses. For those who'd like to know more about Tanya (no, I don’t mean if you want to know if she’s single!), her personal yoga website is www.yogitanya.com.
- Dave K.

Read more...