Achill Blog 2: How to avoid last minute mistakes and use low intensity exercise to recover..

At this point in your training you may be recovering from an injury or ‘niggle’ or perhaps you have left it a bit late in the day to finish your ideal training for the Achill 1/2 Marathon on 7th July. Either way, don’t panic, here are a few options to help you to build up your fitness (and your confidence in your fitness) without overtraining.

Now is the time to treat your body gently. You probably still have a long run or two to squeeze in which is all the more reason to take great care of yourself through nutrition, massage, physiotherapy and/or active recovery which we are going to focus on today.

 

The big mistake to avoid at this stage:

The biggest mistake I see people make when it comes to training before an event is to succumb to fear that they aren’t prepared enough. I’ve see too many people to try to overcompensate at the last minute by doing huge runs. The danger is that you end up burned out or injured before the event even starts.

(Above: Fresh fruit and veg to pre-hydrate in a natural, nutritious way!)

In the final weeks before a race very few people feel like they’ve prepared enough. That is natural so don’t worry and let’s focus on what you can do! With three weeks to go then you can probably get two to a three long runs in before the event (assuming you are a runner/jogger of course!) I would personally, in an ideal world, take a full week of rest from running before a half marathon so I’d suggest doing your last run no later than Friday 29th June or Saturday 1st July. If you feel pain in the joints during the last long run then note it and get treatment if necessary but don’t keep running on it. What can I do with less than three weeks to go before the Achill 1/2 Marathon?  

 

3 low impact, low intensity forms of exercise

You can still build up your base levels of fitness around your long runs by engaging in low impact, low intensity training. This flushes out lactic acid from your muscles, strengthens the heart and prepares the body for a long day on 7th. Lactic acid is is a byproduct of exercising at a high intensity and it causes pain in the muscles. Lactic acid can be flushed out of the system by cooling down and eating healthily post exercise. 

I sugggest any of these activities as a form of ‘active recovery’ to loosen out the muscles, flush out lactic acid and improve your confidence in your fitness on days between your long runs.

• Walking a long distance at a slow pace (wearing appropriate footwear). This can loosen out the muscles, build your base level of fitness and at the same time build your confidence that you can cover the half marathon distance.

• Walking lengths (or widths if more practical) of your swimming pool helps improve fitness. It sounds easy but it is quite tiring. If you choose this option then make sureyou are hydrating properly before and afterwards.
  
• Cycling is a wonderful way to improve your run. It is low impact, it can activate the hamstrings (especially when using bike shoes) and if you don’t let yourself get out of breath then it burns stored fat and flushes out the lactic acid created from a hard run.

Posted via email from The Energy Coach Blog

4 weeks and counting until Ironman triathlon Austria 2012

 

This blog is for people who have been asking about how much training is involved in doing an Ironman triathlon.  At this point the clock is ticking, I’m almost there. 1^st July is less than 4 weeks away and I’m fighting off the nerves.  However the vast majority of the hard training work is done. I've clocked about 3,000 kilometres between swimming, cycling and on foot over the last four months and I’m also feeling relieved that there isn’t much left to do at this stage. 

(Image above is a screen shot of where I track my trainng on mapmyrun. I tend to work off a pretty casual programme. We'll see how that works on the day!)

The last 3-4 weeks before Ironman, much like a marathon, is primarily a time of tapering down from long distance training sessions. I’ve been looking forward to these few weeks for months!  I plan to do the Wicklow 200 cycle this Sunday as my final long cycle and I’d like to get one or two long runs in before I drop all distances for the last three weeks. 

For the last three weeks I’ll do some work on posture, core strength, flexibility and swimming. This will be my third official Ironman event but I’ve done dozens of shorter triathlons over the years.  My first was a full distance Ironman was in 2005, my second was a 70.3 (or half Ironman distance) in 2011 and I’m doing the full again in a few weeks in Austria.  A full distance Ironman Triathlon is 3.8k swim, 180k cycle and 42k run.  

When I first heard about Ironman I didn’t think that was possible for me but a coach challenged me on it and I gave it a go.  In 2006 in Austria a 77 year old man beat me by over three hours which amazed me at the time and has done every since. I'd love to match his time this year!

  

 Now that I’ve done Ironman I think that most people could do one if they have a strong desire to do so.  The things that I’ve seen cause problems are pace and nutrition. If you go out too fast then you can spend a long time suffering unnecessarily later in the day and if you make too many mistakes on nutrition then there is a hight cost to energy levels, stamina and mindset. 

See the full gallery on Posterous

(Image above was from the 2nd last day of our Mizen-Malin cycle this year which was a huge part of my bike training)

I’m in good shape at this point.  My resting heart rate is around the 38 BPM mark which is as strong as it has ever been.  I can do the three distances individually but I haven’t had a very long run since the marathon in October.  Thankfully I noted the distances I’ve covered  using Mapmyrun and I’ve done clocked about 3,000 kilometres between swimming, cycling, running and walking over the last four months and I’m feeling especially strong on the bike which is the best place to save time on the day of the triathlon. 

 

My physio told me to ease off on running and do core work to take pressure off my IT band and therefore my knee. The result is that although I’m running quickly and well, I’ve done very few brick sessions (running after a cycle) and I’d have liked to have a few longer runs under my belt at this stage.  My long distance run feels a bit unknown and untested.  I’ve also been training at a very high intensity so I’ve been eating mountains of carbohydrates for energy.  With all the eating and training I’ve put on a few kilograms of muscle mass but also some surplus fat.  During the taper period I hope to strip back the surplus weight because on 1^st July the leaner I am the less baggage I have to carry for 140.6 miles! 

(Crossing the line at Ironman Austria in 2005)

 

During the last three weeks of the taper down I’ll do more swimming, physio work, stretching and I’ll be very careful about not overeating carbohydrates because my body has become accustomed to consuming huge quantities of food daily to fuel all the exercise.  The danger is that when I slow down the exercise that I don’t slow down the carb intake and surplus weight starts to pile on.  I aim to eat plenty of protein, minerals and to nourish my body with food that is easy to assimilate. I’ll do this primarily using a plant based diet of and fresh fruit, leafy green vegetables, nuts and seeds to keep my body nourished, hydrated, light and fresh. 

 

Like any endurance event, Ironman is about building a strong foundation of fitness. I trained for the Dublin marathon training at the end of 2011 and put in a personal best which was a good start, I walked regularly and commuted on my mountain bike to build my base level of fitness generally. Then about four months a

go I started to add in long slow sessions at the start of the year. For the first two months of training in 2012 I focused on slow, steady sessions but more recently I’ve been upping the intensity which is more fun but it can be exhausting and creates more lactic acid in the muscles which means more pain the next day. 

IMG_0732.MOV Watch on Posterous

(This video is Fauna from Irish Guide Dogs for the Blind welcoming me home after a long cycle!)

 

For this event I’m fundraising for Irish Guide Dogs for the Blind. Cara and I have been raising a puppy in training - Fauna - for IGDB for the last six months.  We are impressed and inspired by the organisation itself and by the impact the dogs have on the lives of the visually impared and Autistic dog owners. To read more about Fauna and how you can support click here to read more.

 

Posted via email from michaelrossney's posterous

Part 3/3: Mini marathon tips for tomorrow: Drag queens, underwear and a definitive answer to the shorts versus track-suit bottoms debate!

The simple rule for a comfortable and safe 10k (or any other fitness event) is to never try anything new on race day.  Race day should be an exact replica of your last few training sessions in terms of what you wear, drink, eat, how you stretch and how you exercise. 

One huge variable is the crowd.  It is hard to prepare for running in a group as big as the Dublin mini-marathon.  It’s easy to get caught behind a big group of people who are walking but who start off the race in the jogging section which is desperately frustrating.  

Dealing with the crowd: 

It is easy to start off too fast with the excitement of running in such a big group, the encouragement of the crowd, the music etc.  It really pays off if you can be disciplined and go at your normal pace.  It takes discipline to slow down if you are caught up in the excitement (which is very likely) and have some space in front of you to run (which is much less likely).  If you are planning to jog or run a personal best time then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind thousands walkers who unfortunately often start in the wrong section and slow everyone behind them down.

Footwear:

Don’t get new footwear the day before the event. They will take a while to ‘break in’ to get your body used to wearing them.  If it is a rainy day then bring some blister treatment as runners are more likely to get blisters in the rain. I use liquid compede. 

If you are buying runners then get a pair of cross trainers. This just means that they have lateral support so they support the sides of your feet too. It’s always worth spending money on a good pair of runners if you can.

Socks:

I’ve always found it worthwhile to invest in a pair of socks that are designed for running.  They have extra support and padding in key areas.  Remember the golden rule though - don’t do anything new on race day.  If you’ve a choice between a brand new pair of socks that cost you €20 on race day and your old smelly reliable pair then go with the old reliables! 

Shorts Versus Tracksuit bottoms:

If humanly possible then avoid wearing tracksuit bottoms. This is the one area that I encourage people to break the ‘golden rule’ of not doing anything new on race day. Track suit bottoms are very heavy and when they get wet through rain, perspiration, water from water stations it’ll feel like you are trying to run through a swamp!  

If you’ve never done a 10k before then have a search on google images.  You’ll find that almost everyone wears shorts so there is nothing to be embarrassed about.  If you are self-conscious about wearing shorts then you could buy a pair of leggings.  Running specific leggings are breathable and don’t get heavy if they get wet as they let the moisture through them.  You can get a pair in in Dublin for no more than €15 or you could invest two or three times that amount in a pair from one of the ‘brand names’ which will probably cost twice that but will last ten times longer.

If you are planning to wear a new pair of shorts then try them out a few times first in case they chafe or don’t fit perfectly. Shorts that are designed for running tend to be small, light and gently lined to avoid chafing.  If you are concerned about chafing then put some vaseline in the affected area before the race. 

Underwear: 

This is probably the most important item on race day as the wrong choice can result in a lot of pain and chafing.  Make sure you are wearing underwear that is designed for sport. Cotton tends to get wet and chafe.  The wrong material can cause a lot of pain over an hour.  If you’ve ever experienced ‘joggers nipple’ then you’ll know what I’m talking about. - ouch!  Vaseline will only protect for so long so just buy proper underwear but like everything else it would be ideal do at least one dress rehearsal before the big day.  

PS If you are running in drag as hundreds of men do in the mini-marathon every year then you’ll probably want to avoid doing dress rehearsals (if you’ll pardon the pun!)  Make sure you bring some vaseline as costumes can chafe!!!  If you are wearing a wig and a heavy costume then make sure to read my previous blog on hydration...

Posted via email from michaelrossney's posterous

Part 3/3: Mini marathon tips for tomorrow: Drag queens, underwear and a definitive answer to the shorts versus track-suit bottoms debate!

The simple rule for a comfortable and safe 10k (or any other fitness event) is to never try anything new on race day.  Race day should be an exact replica of your last few training sessions in terms of what you wear, drink, eat, how you stretch and how you exercise. 

One huge variable is the crowd.  It is hard to prepare for running in a group as big as the Dublin mini-marathon.  It’s easy to get caught behind a big group of people who are walking but who start off the race in the jogging section which is desperately frustrating.  

Dealing with the crowd: 

It is easy to start off too fast with the excitement of running in such a big group, the encouragement of the crowd, the music etc.  It really pays off if you can be disciplined and go at your normal pace.  It takes discipline to slow down if you are caught up in the excitement (which is very likely) and have some space in front of you to run (which is much less likely).  If you are planning to jog or run a personal best time then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind thousands walkers who unfortunately often start in the wrong section and slow everyone behind them down.

Footwear:

Don’t get new footwear the day before the event. They will take a while to ‘break in’ to get your body used to wearing them.  If it is a rainy day then bring some blister treatment as runners are more likely to get blisters in the rain. I use liquid compede. 

If you are buying runners then get a pair of cross trainers. This just means that they have lateral support so they support the sides of your feet too. It’s always worth spending money on a good pair of runners if you can.

Socks:

I’ve always found it worthwhile to invest in a pair of socks that are designed for running.  They have extra support and padding in key areas.  Remember the golden rule though - don’t do anything new on race day.  If you’ve a choice between a brand new pair of socks that cost you €20 on race day and your old smelly reliable pair then go with the old reliables! 

Shorts Versus Tracksuit bottoms:

If humanly possible then avoid wearing tracksuit bottoms. This is the one area that I encourage people to break the ‘golden rule’ of not doing anything new on race day. Track suit bottoms are very heavy and when they get wet through rain, perspiration, water from water stations it’ll feel like you are trying to run through a swamp!  

If you’ve never done a 10k before then have a search on google images.  You’ll find that almost everyone wears shorts so there is nothing to be embarrassed about.  If you are self-conscious about wearing shorts then you could buy a pair of leggings.  Running specific leggings are breathable and don’t get heavy if they get wet as they let the moisture through them.  You can get a pair in in Dublin for no more than €15 or you could invest two or three times that amount in a pair from one of the ‘brand names’ which will probably cost twice that but will last ten times longer.

If you are planning to wear a new pair of shorts then try them out a few times first in case they chafe or don’t fit perfectly. Shorts that are designed for running tend to be small, light and gently lined to avoid chafing.  If you are concerned about chafing then put some vaseline in the affected area before the race. 

Underwear: 

This is probably the most important item on race day as the wrong choice can result in a lot of pain and chafing.  Make sure you are wearing underwear that is designed for sport. Cotton tends to get wet and chafe.  The wrong material can cause a lot of pain over an hour.  If you’ve ever experienced ‘joggers nipple’ then you’ll know what I’m talking about. - ouch!  Vaseline will only protect for so long so just buy proper underwear but like everything else it would be ideal do at least one dress rehearsal before the big day.  

PS If you are running in drag as hundreds of men do in the mini-marathon every year then you’ll probably want to avoid doing dress rehearsals (if you’ll pardon the pun!)  Make sure you bring some vaseline as costumes can chafe!!!  If you are wearing a wig and a heavy costume then make sure to read my previous blog on hydration...

Posted via email from michaelrossney's posterous

Mini Marathon 2012: Part 2 'How can I tell if I am hydrated properly for the mini marathon tomorrow?'

If you are thirsty or if your pee isn’t totally clear then you are already significantly dehydrated….

 

How many times do you hear the word ‘tired’ when you ask people how they are?  Most of the population are significantly dehydrated and don’t even know it.  Dehydration causes tiredness.  A few glasses of water, some fresh fruit, a glass of freshly squeezed juice and energy levels soar.  Mitigating against dehydration is worth a try the next time you feel tired. There couldn’t be an easier (or more unpleasant) way to test if you are dehydrated!  

The next time you take a pee check out what colour it is.  If you don’t pee very regularly then you already have a clue that more water might be a help to you.  Water is the main solvent in the body to transport around minerals and nutrients.  If your body doesn’t have enough water then you simply can’t get the fuel to the engine because it can’t absorb the fuel.  Worst of all, when you are exercising if you don’t have enough water then your body can’t flush the waste products (like lactic acid) out of the muscles and the muscles start to cramp up which is agonising. 

 

Five simple ideas to help you get & stay hydrated for the mini marathon: 

• Get used to drinking water as you walk, jog or run.  You may still have one or two training sessions jog to practice this before the big day.  There will be water stations on the day of the mini-marathon.  Try to take some at each water station.  Sip it slowly into your mouth and then swallow it slowly.  Don’t gulp it down quickly to avoid discomfort, cramp and vomiting!

• Get used to getting fully hydrated and staying hydrated for the week to come.  It takes a bit of getting used to drinking so much extra water if you are used to living in a state of permanent dehydration.  Hydrating will be worth it for the general energy boost alone. 

 

• Try to avoid having a coffee, carbonated drink like coke on the day of the mini-marathon as they all have a diuretic effect which means that despite the fact that they are fluids you’ll be even more dehydrated after drinking them. Yes, some athletes drink coke at the end of an Ironman triathlon but that is flat coke, taken strategically and they are also taking on water for hydration. It is not a mini-marathon strategy.

• Eat plenty of fresh fruit and vegetables as they are naturally very high in water content.  Freshly made smoothies and juices are an ideal way to do this.

 

• Carry a water bottle everywhere with you.  To work, training, to the cinema and remember to bring at least one disposable one on your way to the mini-marathon on Monday.

 

Enjoy the event, let me know how you get on and if you have any great tips yourself so I can pass them on! 

Posted via email from michaelrossney's posterous

Mini Marathon Munchies; ‘What should I eat before, during and after the 10k mini-marathon tomorrow?’

You should ideally take in carbohydrates 60-90 minutes  before exercise.  This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong types of food.  So what are the wrong kinds of foods to eat before exercise?  If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are more likely to cramp up and to get a ‘stitch’ (which is an acute pain in the stomach. ) If you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated so keep so keep it small, primarily carbs. 

 

I like fruit before exercise. Image above is what I'd normally juice (Carrots, apple and celery) and then I blend that with a banana on race day. After a race I sometimes eat the same smoothie but I'd also add an avocado for healthy fat and protein.

Fruit has plenty of carbs, is high in fluid content (to promote hydration) and fruit is easy for the body to assimilate.  I don’t like using sugary drinks or pouches of sugar gels during exercise.  Sugar shocks the body and then there is a low after the initial ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they contain fibre), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up).  My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day.  Stick with what works for you in training and never try anything new on race day (See entire blog on this.)  If you are making a change in your routine for example taking a banana instead of a bowl of cereal then introduce it slowly.  Perhaps start with half a bowl of cereal and half a banana to allow your body a chance to adapt to the change.

As I mentioned in anothermini-marathon blog you should drink plenty of water before during and after every exercise session.  The longer your training session the more likely you will be to need more carbohydrates during it.  If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration.  This probably isn’t necessary for a 10k run for most but if you sweat a lot then it might be worth considering. 

After exercise it is ideal to give the body some protein and to replace carbohydrates in immediately.  Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself.  If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’.  Protein is also necessary straight after exercise to repair muscle damage.  Protein is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.

Enjoy the event, let me know how you get on and if you have any more tips please send them on so I can re-post them! 

 

Michael T. Rossney

The Energy Coach Consultancy & Training

Email:        michael@theenergycoach.ie

 

Posted via email from michaelrossney's posterous

Mini Marathon Munchies; ‘What should I eat before, during and after the 10k mini-marathon tomorrow?’

You should ideally take in carbohydrates 60-90 minutes  before exercise.  This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong types of food.  So what are the wrong kinds of foods to eat before exercise?  If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are more likely to cramp up and to get a ‘stitch’ (which is an acute pain in the stomach. ) If you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated so keep so keep it small, primarily carbs. 

 

I like fruit before exercise. Image above is what I'd normally juice (Carrots, apple and celery) and then I blend that with a banana on race day. After a race I sometimes eat the same smoothie but I'd also add an avocado for healthy fat and protein.

Fruit has plenty of carbs, is high in fluid content (to promote hydration) and fruit is easy for the body to assimilate.  I don’t like using sugary drinks or pouches of sugar gels during exercise.  Sugar shocks the body and then there is a low after the initial ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they contain fibre), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up).  My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day.  Stick with what works for you in training and never try anything new on race day (See entire blog on this.)  If you are making a change in your routine for example taking a banana instead of a bowl of cereal then introduce it slowly.  Perhaps start with half a bowl of cereal and half a banana to allow your body a chance to adapt to the change.

As I mentioned in anothermini-marathon blog you should drink plenty of water before during and after every exercise session.  The longer your training session the more likely you will be to need more carbohydrates during it.  If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration.  This probably isn’t necessary for a 10k run for most but if you sweat a lot then it might be worth considering. 

After exercise it is ideal to give the body some protein and to replace carbohydrates in immediately.  Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself.  If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’.  Protein is also necessary straight after exercise to repair muscle damage.  Protein is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.

Enjoy the event, let me know how you get on and if you have any more tips please send them on so I can re-post them! 

 

Michael T. Rossney

The Energy Coach Consultancy & Training

Email:        michael@theenergycoach.ie

 

Posted via email from michaelrossney's posterous

10 Reasons to give the Dublin Marathon a bash this year (October 29th 2012)

• You’ve got plenty of time to do, and to do it right! With twenty something weeks to go you could do a marathon in late October even if you are a complete beginner to running or ‘couch potato’ now! (Run the idea past your GP first before going running, of course!)

• You’re more likely to regret the things that you don’t do in life rather than the ones that you do! Wouldn’t it be better to be able to be in better shape and say ‘Well I gave it a shot this year and didn’t quite make it’ than to say ‘I didn’t get around to it, again, this year!’

• For most of us, that first marathon seems impossible. Can you imagine how empowered you will feel after you’ve just done what previously seemed impossible? 

• We’ve got long evenings and the sun is up very early at this time of year. You might just be able to squeeze in a walk, jog or run before or after work.

• Mental health: Committing to a marathon is like committing to giving yourself a mental health boost a few times a week for the next few months.  The training will get you outdoors, meeting new people and maybe out of that rut!

• An enormous percentage of Irish people are enormous! I was one of them! Slow, low intensity exercise over a long period of time is the optimal way to burn off stored fat. I know because my gentle marathon training (combined with some intelligent eating) helped me to shed three stone in three months!

• 
  The social element of running a marathon can be wonderful. When you share a long run with a friend then talking helps to pass the time and to distract focus from the miles to go. Running is a very ‘real’ activity and the challenge of it helps to bypass superficial conversation, you get to know people quickly.

• Running relationships are a great way to multitask and hang out with those friends that are just too important to let go of but that you are too busy to see regularly. Some days you’ll be the encourager and other days you’ll need all the encouragement but either way the shared journey will be a bonding experience.

• The day itself is one of the most emotional, inspiring and encouraging experiences that I have ever had.  I loved the first marathon so much that I’ve done another four since then and I’ve another two booked this year. I’m not saying it will be pain-free but the pain fades away and is soon forgotten while the experience of comraderie and interaction with the spectators will lift your spirits every time you think back on the day.

• The finishers t-shirt, the medal and the bragging rights after the marathon! The medal is physical anchor which reminds you of this momentous achievement and a tangible reference for success and progress as you look back over your achievements in 2012. 
  
  

 

Posted via email from michaelrossney's posterous

10 Reasons to give the Dublin Marathon a bash this year (October 29th 2012)

• You’ve got plenty of time to do, and to do it right! With twenty something weeks to go you could do a marathon in late October even if you are a complete beginner to running or ‘couch potato’ now! (Run the idea past your GP first before going running, of course!)

• You’re more likely to regret the things that you don’t do in life rather than the ones that you do! Wouldn’t it be better to be able to be in better shape and say ‘Well I gave it a shot this year and didn’t quite make it’ than to say ‘I didn’t get around to it, again, this year!’

• For most of us, that first marathon seems impossible. Can you imagine how empowered you will feel after you’ve just done what previously seemed impossible? 

• We’ve got long evenings and the sun is up very early at this time of year. You might just be able to squeeze in a walk, jog or run before or after work.

• Mental health: Committing to a marathon is like committing to giving yourself a mental health boost a few times a week for the next few months.  The training will get you outdoors, meeting new people and maybe out of that rut!

• An enormous percentage of Irish people are enormous! I was one of them! Slow, low intensity exercise over a long period of time is the optimal way to burn off stored fat. I know because my gentle marathon training (combined with some intelligent eating) helped me to shed three stone in three months!

• 
  The social element of running a marathon can be wonderful. When you share a long run with a friend then talking helps to pass the time and to distract focus from the miles to go. Running is a very ‘real’ activity and the challenge of it helps to bypass superficial conversation, you get to know people quickly.

• Running relationships are a great way to multitask and hang out with those friends that are just too important to let go of but that you are too busy to see regularly. Some days you’ll be the encourager and other days you’ll need all the encouragement but either way the shared journey will be a bonding experience.

• The day itself is one of the most emotional, inspiring and encouraging experiences that I have ever had.  I loved the first marathon so much that I’ve done another four since then and I’ve another two booked this year. I’m not saying it will be pain-free but the pain fades away and is soon forgotten while the experience of comraderie and interaction with the spectators will lift your spirits every time you think back on the day.

• The finishers t-shirt, the medal and the bragging rights after the marathon! The medal is physical anchor which reminds you of this momentous achievement and a tangible reference for success and progress as you look back over your achievements in 2012. 
  
  

 

Posted via email from michaelrossney's posterous