This is a facinating article and much like a plan I have executed. It really works and make lots of practical sense. The plan I have used is called Think Light. It has a plan that includes recipes, menus, shopping list and day to day eating plans. Mindless. I need mindless when it comes to my eating habit. It also trains you for a life time of proper eating.
However this aricle by BC Berrie is much like the think light plan. Some quick excerpts from the article are:
- Eat 6 to 7 times a day
- Control Portions
- Eat Breakfast every day
- Manage your metobolism
- Be mindful when eating
- Drink lot of water
- Wait before stepping on the scales
- Spend less time each week being sedentary (exercise)
- Keep your cup half full
- Supplement smart eating (Vitamins)
- Choose whole grains
- Say "no thanks" to empty calories
To read the detail of the these 12 steps and the entire article Click here.
There are a couple of points the Think Light plan proposes beyond BC’s article. Slow Carbs, not No Carbs. Slow carbs, the ones that give you sustain energy and have load of fiber are extremely health and make you feel strong to get the exercise you need to have a well balanced healthy life. The other point Think Light talks about is high Fiber. Eat and Orange rather than drink Orange juice.
Please leave your comments here or on Twitter.com/rocknrod I would love to discuss this in depth with you
I wrote an article last week called "Best ways to Avoid 5 Common Running Injuries". I left out one major problem. Sciatica or The Sciatic Nerve condition.
Sciatica is another one of those common running injuries that can become serious enough that it can stop a running career. The good news it is usually treatable with rest and proper exercise and treatment.
Spine-health.com website has several videos and lots of information starting with the Sciatica Health Center.
I found the Videos on the condition very informative and inlightening. The information from this site is by Stephen H. Hochschuler, MD:
Other great information on Sciatica are:
I hope you find this information useful and please feel free to give me your feedback.
When you decide to embark upon your 1st marathon attempt there are some critical aspects to consider. Where to start depend on where you are at in your running career. If you just started running and you are thinking of a marathon I would suggest picking a little less aggressive goal, like a 5k or 10k. A marathon is a demanding effort and demands respect. If you don’t give it the respect it deserves you are asking for trouble.
However, If you have a reasonable running base established, say 15 to 25 miles per week, then discussing a marathon could be in order. If you are at the lower end of that weekly mileage range, you should spend a little time establishing a little more significant base. That is point 1 of 5 must training tips for completing your 1st marathon. So here are the 5 musts outlined by your Virtual Coach:
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Set a solid mileage base. You should spend about a few weeks establishing this base. 25 miles or 4 to 5 hours of running per week. Speed is not important here. It is time in the saddle.
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Consistent training schedule with slow mileage increase. I suggest 5 days of running and 2 days of recovery per week. Your preference on what days and when depends on your life commitments. I like Tuesday, Wednesday, Thursday, Saturday and Sunday running, Monday and Friday recovery. I also like to have the 3 days during the week total mileage equal to the weekend mileage. Example Tue – 6, Wed – 4, Thu – 6 = 16, and Sat – 10, Sun – 6 = 16. These numbers should increase as the program progresses.
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Recovery and Rest – It is critical to incorporate some variety and rest in your program. Over the next few weeks as you train for the marathon your body will start to feel the effort. An occasional bike ride or swim will give your legs, knees, hips and back a much needed break. Actually, a nice day off with no exercise is really import and should be incorporated weekly. If you must exercise maybe take one day for a swim, go to the gym or bike ride. On the other day, total rest.
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Increase weekly mileage slowly. From your base increase your weekly mileage no more than 20% per week and give yourself a couple of weeks at the new level before increasing again. If you feel really exhausted or feel any pain, slow down. There are Marathons every weekend. If you need to reschedule your target event then let it happen. Adding more miles to quickly is asking for injury. Injury can be career ending and can cause repercussions years from now.
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At least 3 quality runs each week – This may sound silly, but every run is not going to be a great run. Try to make sure at least 3 runs feel were worth while. If you have a couple of garbage runs each week don’t worry. Those runs are the ones that are training you heart and mind. Those are the ones you will draw upon when your body says “WHAT WAS I THINKING” to get you through the tough times. As for the quality runs, at least on run should be consider a long run, building to a couple of 20 miles runs during your program. The 20 mile runs should be about 3 weeks apart. You should never do a marathon distance before the marathon. One of the great rewards of finishing your 1st marathon is it is the first time you have every done that distance.
If you decide to do the marathon keep in mind these 5 tips and you should be able to complete the marathon with a reasonable amount of pain and no injury. Good luck and if you decide you would like additional coaching or a more specific training schedule and plan please visit 1st Marathon Virtual Coach and purchase my coaching package. Package includes Weekly training schedule, Monthly Training New letter, Person email support, Training Log and discounts at my 1st Marathon Plan Store.
Good luck and happy training.
