If you know you are going to go out to eat and its one of those places where you typically eat to much or order fatting food, then mentally prepare before hand.  That will help in two ways:

1. You can cut back on the calories before hand to help mitigate the extra calories at dinner and/or
2. Mentally prepare yourself to manage what you eat at dinner.  Maybe something a little lower fat from the menu.

My issues is with Mexican Food.  I love chips and salsa.  My problem is I can eat about 4 baskets of chip and salsa by myself.  So tonight I’m having dinner with friends at a Mexican restaurant so I’m mentally preparing myself to limit the chips and salsa and plan on ordering something ala cart from the menu.  I’ll let you know how this works out.

One thing to consider, don’t make your new healthful eating and unpleasant experience.  It a new lifestyle you are after.  So find a way to accomplish eating right and enjoy life at the same time.  It just takes a little work.

There are five common running injuries with a variety of causes. The two most common reasons are

1. Bio-mechanical -  With a professional running coach this can be addressed, however many great runners have logged numerous miles with extremely poor running form, so this may or may not be the primary cause.
2. Worn out or improperly fitting running shoes – This I find is the most common situation.  I know if my knees start to ache, typically I can figure my shoes are starting to break down.  Shoes are the most critical part of you running equipment and should never be a place where your running budget is compromised.   It is ok to find the best deal on the shoe you need, but to save money and get the wrong shoe is a costly mistake.

The five most common running injuries are:

1. Plantar Fasciitis –

From heelspurs.com

 

The most common cause of heel pain is plantar fasciitis.  Many patients with plantar fasciitis have a heel spur on the front and bottom of their heel, but heel spurs do not necessarily cause pain.  The common name is "heel spur" because it’s easier to pronounce than "plantar fasciitis" and doctors are able to point to the spur on an x-ray.  Causes of heel pain include inadequate flexibility in the calf muscles, lack of arch support, being overweight, suddenly increasing activity, and spending too much time on the feet.  Arch support was rated the best treatment in our first survey of 1,800 visitors to heelspurs.com.  Customers give the Pinnacle Insole the highest reviews.  In other surveys, patients ranked rest, ice, tape, and night splints as the most beneficial treatments for heel pain.  Ibuprofen Cream can be applied directly to painful areas to avoid stomach irritation. 

For more detail information go to Heelspurs.com

2.  IT Band Syndrome

From Rice University

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. The gluteal muscles and the tensor fascia lata muscle attach to the top, and the lower part attaches to the tibia, just below the knee. It functions primarily as a stabilizer during running and can become irritated from overuse. Runners will usually describe pain on the outside part of the knee or lower thigh, often worsened by going up or down stairs, or getting out of a car.

For the complete story visit Rice University website.

3. Chondromalacia

From the By Mayo Clinic staff

You walk up stairs; your knees hurt. You kneel in the garden; your knees hurt. Even after just sitting for a long time, your knees hurt. What’s going on? Your knees may be telling you that it’s time to take a break.

The cartilage under your kneecap (patella) is a natural shock absorber. But it doesn’t come with a lifetime guarantee. Overuse, injury or other factors may lead to a condition known as chondromalacia patella — a general term indicating damage to the cartilage under your kneecap. A more accurate term for chondromalacia patella is patellofemoral pain.

Simple treatments — such as rest and ice — often help, but sometimes you may need physical therapy or even surgery to ease patellofemoral pain.

Following are the steps to address this injury

• Symptoms
• Causes
• Risk Factors
• Complication
• Prepare for an Appointment
• Test and Diagnosis
• Treatment and Drugs
• Prevention

4. Achilles tendonitis 

One of the more serious sports injuries, from the By WebMD

What Can Cause Achilles Tendon Injuries?

An Achilles tendon injury might be caused by:

• Overuse.
• Stepping up your level of physical activity too quickly.
• Not stretching enough before exercise.
• Wearing high heels, which increases the stress on the tendon.
• Problems with the feet. An Achilles tendon injury can result from flat feet, also known as fallen arches or over-pronation. In this condition, the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
• Muscles or tendons in the leg that are too tight.

For complete explanation and information go to WebMD Achilles Tendon Injury

5. Shin Splints

 Shin splints are a condition that causes pain and sometimes swelling in the front The pain is most likely from repeated stress on the shin bone (tibia) and the tissue that connects the muscle to the tibia. They are common in people who run or jog. Activities where you run or jump on hard surfaces, such as basketball or tennis, can also lead to this painful condition.

Article By WebMD  

What causes shin splints?

Most people get shin splints from repeated pounding on hard surfaces during activities such as running, basketball, or tennis. You can also get them when you:

• Change to new running or workout shoes or wear shoes that don’t have enough support. This can happen when you wear your shoes too long and they wear out.
• Run or walk on a different surface than you are used to. For example, you might get shin splints when you switch from running on a trail to concrete or asphalt.
• Work out harder than usual or train too hard or too fast instead of working up to a training level gradually.

Some people have flat arches in their feet, which can make the feet roll inward when running. This may also lead to shin splints.

What are the symptoms?

Most people with shin splints feel pain on the front lower part of the leg and may be accompanied by mild swelling.

When you first notice the pain, it may just be at the start of your workout and feel like a dull ache or soreness. If left untreated, the pain may become sharper and last until you stop exercising. In severe cases, the pain can continue even after you finish your workout.

How are shin splints diagnosed?

Your doctor will be able to tell if you have shin splints by talking to you about your symptoms and examining you. He or she may require an X-ray to rule out other conditions, such as a stress fracture.

How are they treated?

In many cases you can use home treatment to help relieve pain and swelling from shin splints.

• Rest is often the best treatment for shin splints. This doesn’t mean that you have to stop exercising. The idea is that you can exercise as long as it isn’t painful. You may need to avoid high-impact activities like running until you feel better, or at least cut back on how often and how long you run. As you recover, it may help if you:
  • Choose low-impact activities such as swimming or cycling instead of, or in combination with running.
  • Run or exercise only on soft surfaces, such as dirt or grass.
  • Run on level ground and avoid hills.
  • Reduce your speed and distance when you run.
• Ice helps to reduce pain and swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day.
• Elevate your lower leg on pillows while you apply ice and anytime you sit or lie down. Try to keep your lower leg at or above the level of your heart to help minimize swelling.
• Stretching exercises, such as heel cord stretches, may also help.

For complete explanation and information go to WebMD Shin Splints.

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:

• Sciatica Overview
• Sciatica Videos
• Sciatica Causes
• Sciatica Symptoms
• Sciatica Exercises
• Sciatica Treatment
• Sciatica Surgery

Other great information on Sciatica are:

• Mayo Clinic on Sciatica
• WebMD Pain Management and Sciatica
• MedicineNet.com

I hope you find this information useful and please feel free to give me your feedback.

Any life style change, education, or exercise program is 1 part effort and 4 parts motivation.  For the effort to be sustained it is important to have the reason to go for it, whether that be spiritual, financial, or for your health. 

From my running background, I have several friends that ask how many miles are you doing a week or month.  After your answer they nod and ask about the courses or routes.  After explaining the route they are indignant that I would call that 3.75 mile route 4 miles.  They would comment “Oh you’re not doing 30 miles a week.  You are doing 25 miles a week”.  Its the old “you’re not as good as I am, because I always round down” syndrome.

This is where my pet peeve kick in.  So many of us allow our egos to take control and get caught up in the numbers that we don’t focus on what’s import.  The point is whatever it take to motivate a person is ok.  It pretty easy to get up in the morning and have that first cup of coffee, but you need a reason to get out the door and start that morning jog or run.  If you run that same 3.75 mile course on a regular bases and it motivate you for whatever reason to do it again tomorrow then who cares.  If a run is easier today than yesterday, then that is what its about.

Honesty and candid feedback is important, but it’s not a license to tear people down.  This is typically the excuse that is used when stifling a person.   I believe the key is to expand ones focus beyond there nose.  Everything isn’t about you all the time, just as it true that it is all about you sometimes.  So when you feel like the phase “I’m just being honest” is about to erupt, weight the consequences.

We all have choices: 

1. We can encourage someone to improve their health, their finances, or their spiritual life or
2. We can discourage them to bring them down.

Which one is going to make you feel better about yourself.  I suggest if it is option 2 get some counseling.

So if someone talks about how god lifted there spirit or old John said he ran 20 miles Saturday when he really only ran 16 miles, let it go.  The important thing is that they were uplifted and old John did 16 miles and they are excited about it. 

Give support and encouragement to your fellow runner or fellow man, whatever the endeavor. You may need it yourself sometime.

No I’m not talking about drugs for you old farts that remember the 60’s.  I’m talking about  training for life, training for running or training for just about everything.  I’ll focus this blog on running and the marathon, however the concepts are sound for lots of life’s challenges.

My initial running career started in high school in Cross Country and Track, however a short baseball opportunity in college and the a stint in the military sidetracked me for a few years.  When I returned to running in 1980 I was over weight, smoked 2 packs of cigarettes a day, out of shape, and starting the down slide from my prime.  So running was a god-send and got my life back on track.

My first objective was to actual study and learn about running.  Being a obsessive compulsive and very competitive I needed to find out how to be fast or at least as fast as possible.  Actually, fast enough to beat Pat Blozinski.  Pat was the guy that motivated me to get back into running as a way to stop smoking.  In any case, I read the usual suspects like Jim Fixx, Dr. Sheehan, Jeff Galloway and Hal Higdon.  But it was an article by a guy name Tom Osler that really influenced my running career and I credit for my lack of major injuries. 

Tom Osler is professor of mathematics at Rowan University and was among those who helped push and pull America toward running mania.  In 1967 he published an unassuming, but important little booklet that has worn remarkably well.  In December 1985, January 1986 Runners World reprinted the Osler’s booklets, which included notes on the philosophy of the system as well as a program for developing the base on which racing fitness is built.  Below are links to those articles

• The Conditioning of a Distance Runner RW – December 1985
• The Conditioning of a Distance Runner RW – January 1986

One of the comments that stuck with me was in relation to LSD (Long Slow Distance).  He suggested, assuming good conditioning,  that if you ran for 30 minutes at a comfortable pace and walked for 5 minutes to recover that you could exercise all day.  I was skeptical, so I gave it a try on my next 20 mile run.  Amazingly it seem to work.  I felt guilty because it didn’t hurt.  So I tried it a few more times.  It still didn’t hurt.  My next 30k I set PR.  Did this make sense?  Getting in better shape without training at race pace?  This can’t be.  Well over the years I’ve evolved my approach and in short it has evolved to LSD for the base sprinkled with a little Speed is the key.

LSD – My definition of LSD (Long Slow Distance) is running/jogging/walking for a prolong period of time within a physical comfort level.  No pushing.  This is more of a spiritual experience.  Getting in touch with yourself.  Time in the saddle so to speak.  This is setting and maintaining the base.  This should never stop.  This is the heart of your running career.  A prolong and successful running career or life style must be based on the spiritual aspects of it.  If this isn’t at the heart of it you are setting yourself up for lots of heart break and disenchantment when you get that little injury or illness that sets you back.  Embrace the sport through LSD and your career with your running spirit will always move forward as long as you can.

Speed – It doesn’t kill or even injure if managed appropriately.  The purpose of speed is to be faster.  And it is a critical part of taking strides ahead. 

Keep in mind that the time target is not the goal.  It is the stride and form that we want to master.  We are trying to learn to maintain a comfortable posture while running faster.    Since the whole objective is to run faster the target time is a good gauge for setting a tangible goal.

For myself I like to put speed work in my plan for 2 months at a time, twice a year.  Speed work renders fast improvement, but tends to loose its momentum after a period of time.  It is also a good idea to let your body recover from the added muscle stress.

I also establish my goal for speed work at the pace of my target mile pace.  So if i want to do 7:00 miles (4200 seconds) I would divide that by the repeats distance.  For instance, 440 repeat target would be at 1:45.  And this is a building process over the 2 months.  I would do speed work once a week before the rest day.    My typical cycle for the target mention above would be:

(WU – warm up, WD – warm down)

This plan can be adapted to fartleks, or intervals of any mix and match.  The important thing is to warm up, build up, warm down, and stretch when you are doing any type of speed work or stressing those muscles.  Don’t stress over not achieving your goal.  It is a target.  The time is not the important thing.  It is the stride and the form.  The times will come when they are ready.

So I hope you get something from this article. I find its philosophies appropriate in life as well.  We need to keep that base in place all the time.  That is those things that are spiritual for you, (Don’t get scared, I didn’t say religion) and practice those thing in your daily life, live your life in alignment with those values.  However, once in a while you may be faced with a project that requires you to pick it up a notch.  These are the things that will have significant impact on your life, career, relationships or whatever.  But be sure to not get to caught up in the heat of the moment.  Keep in touch with the LSD of your life at all cost. “Speed can kill if not managed”.

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

I know this works because I’m living proof.  I’ve tried over-training, under-training, speed work and mega-miles.  I’ve read every training article and book I can find.  I’ve ask several self-proclaimed experts advice.  And after all of this I realize that the information that overlapped was probably the truth.  Everything else is personal preference.  That is what this program is about.

The program includes: 8 to 12 Week Training Schedule The Training Table – Dietary Tips Monthly Marathon bLOG Newsletter A Running Journal – track your program Join Today!!

Actually, the key to 8 weeks to a marathon is having a solid base in place.  If you think from couch potatoes to 3:00 marathon is possible, well not likely.  The smart thing to do is if you are just starting a running program take some time to experience some shorter distances, 5Ks, 10K and 1/2 Marathons.   Enjoy the thrill of running for a while.  If you truly have a passion for running it will become a life style change and you have plenty of time to work up to the marathon.  If you are just wanting to do a marathon so you can add another feet to your resume, you are probably making a mistake.  Marathons can be very physically demanding and can leave you will  life long bad taste in your back or knees.  So respect the event and it will respect you.

Visit 1st Marathon plan and get all the tools you will need to complete your 1st Marathon without injury.  I have completed 11 marathons and have run with some of the most experience and talented runners in America.  You don’t have to learn all lessons the hard way. Take advantage of my experience and celebrate the exhilaration of crossing that finish line of your 1st Marathon.

I’ve been running for over 30 years now and no mater how good or bad the shape I’m in the major difference maker is the fuel I put in me.

There are 1000’s of books out there that will tell you absolutely that you must eat Protein or Slow Carbohydrates, or No Carbohydrates, or Atkins’s diet or South Beach, you name it, someone has written about it.

However, from my experience, the key is eat plants with moderate amounts of meats (God gave us K-9s for a reason).  Limit the amount of processed foods.  Fresh fruits and veggie are the ticket.  I personally prefer sow carbohydrates (pastas, rice, etc).  Increase Fiber, a good poop is always a good idea.  Modest amounts of wines or beer will help spice  your life.  And the biggest thing is not gorging yourself.  Eating 6 smaller meals a day. Small portions will leave you satisfied and never miserable.  This eating pattern also tends to limit the energy spikes during a day.

This is not meant to be a marketing campaign for a diet but this plan worked for me.  Think Light.

Others have had great success with Weight Watchers.  There are many.  You can subscribe to this Healthful Eating RSS feed if you need a steady diet of information on nutrition and healthful eating.

The old saying “we are what we eat” is one of the most important statements related to our active lives.  Take heed!

Relay For Life^® is the American Cancer Society’s signature event that brings more than 3.5 million people from 4,900 communities across the country together each year to celebrate the lives of those who have battled cancer, remember loved ones lost, and fight back against a disease that takes too much.

Relay For Life^® is a fun-filled, overnight event that empowers everyone to help fight cancer by raising money and awareness to support the American Cancer Society’s lifesaving mission. Teams of people camp out at local high schools, parks, or fairgrounds and take turns walking or running around a track or path. Each team is asked to have a representative on the track at all times during the event. Relay For Life^® symbolizes the hope that people lost to cancer will never be forgotten, that those who face the disease have support, and that one day cancer will be eliminated.

This year marks the beginning of our celebration of 25 years of Relay For Life^®. We hope you will join us to mark this milestone and the successes we’ve achieved together during the last 25 years. Learn more about the Society’s accomplishments.

Sign up today for a Relay For Life^® event in your community. Together, we can do more in the fight against cancer together than any of us can do alone.

Learn more about Relay For Life^® and how it is changing lives at http://www.RelayForLife.org/. You will also find fundraising ideas and creative tips to make your Relay successful, connect with other Relayers, watch videos, read inspirational stories to keep you motivated, and learn about more ways to fight back against cancer year-round.

“Lord, make me a channel of thy peace—that where there is hatred, I may bring love—that where there is wrong, I may bring the spirit of forgiveness—that where there is discord, I may bring harmony—that where there is error, I may bring truth—that where there is doubt, I may bring faith—that where there is despair, I may bring hope—that where there is shadows, I may bring light—that where there is sadness, I may bring joy.  Lord, grant that I may seek rather to comfort than to be comforted—to understand, than to be understood—to love, than to be loved.  For it is by self-forgetting that one finds.  It is by forgiving that one is forgiven.  It is by dying that one awakens to Eternal Life.

Amen.”