Blog Posts From Coach Kevin's Running Blog Tagged With active

Race Day Hydration

kevin leathers — Wed, 09 Sep 2009 15:14:50 GMT

+Do not try anything new on race day! + How many times have you heard it? Whether it is shoes, shorts or breakfast... stick with what works. How do we know what works? We practice (rehearse) everything during our long runs: apparel, nutrition, hydration, lubrication...everything. Marathon or Half-Marathon race day should be well rehearsed. One of the biggest items: hydration. Nothing can derail your race like stomach issues. It takes some experimentation but planning a race day hydration strategy should be as important as completing your long runs. Dehydration is a danger but so is too much water. Another sneaky culprit is drinking a sugary sports drink that your stomach cannot process. This leads to stomach shutdown which leads to... dehydration. Worried? Good because you need to figure out what works and stick to your plan.

Here is a very good article on race day hydration from Matt Fitzgerald at Training Peaks:

Hydration Strategy

Ya Gotta Believe, Coach Kevin

You Have to Start in Order to Finish - Overtraining

kevin leathers — Wed, 02 Sep 2009 14:25:31 GMT

I read a great training tip from running coach and author Hal Higdon today:

Tip of the Day: I believe in undertraining runners, rather than overtraining them. The upper limit for my advanced marathon training programs falls somewhat below 60 weekly miles. I do not tell runners not to run more miles weekly; I simply believe they better know what they are doing before pursuing a more aggressive program. Those who regularly run more than 60 miles a week and whose systems have adapted to that high load, may not be at increased risk. Instead of being overtrained, they may be well trained. - Hal Higdon

Most endurance athletes have no trouble finding motivation and drive. We set long term goals, map out a plan and then execute the plan. We know there are no short cuts or "magic workouts". It is about doing the work. Training for endurance events stresses the body. It causes tremendous fatigue and a steady dose of aches and pains. The key is knowing when to back off and allow the body to recover and prepare for the next key workout. A half-marathon or marathon training program is not dependent on ONE workout. The key is staying consistent and healthy over the course of the training plan. Missing a workout occassionally or taking an extra day off will NOT ruin your race. It can actually improve your fitness over time by allowing you to arrive at your next run fresh and energized. Ignoring your body's warning signs and continually running yourself into the ground week after week leads to injury and illness. Stay focused on your goals but do not become so fixated on reaching the finish line that you fail to ever get to the start!

Ya Gotta Believe

Coach Kevin

Nutrition for Runners article - Myths

kevin leathers — Wed, 26 Aug 2009 13:28:16 GMT

Ran across this nutrition article from Running Times today. It dispels some carbohydrate myths, stresses the value of milk and protein and points out that sugary "sports drinks" are not much better than soda as a normal beverage choice.

Common Food Myths from Running Times

The Heat Is On! Summertime Running...

kevin leathers — Thu, 18 Jun 2009 02:47:26 GMT

CAUTION! It is summer. It gets hot in the summer. After a somewhat mild Spring... the heat and humidity have arrived. Yesterday's ride felt like I was riding on flat tires and today's run was the first really hot and muggy run of the summer and it was a struggle. I always forget just how much the first dose of heat affects performance.

I can always count on getting a message this time of year from one of my athletes... "hey coach... i went for a run today and I completely blew up. I could not hold my pace, my legs felt like cement...how did I fall out of shape in one day??" My answer: it's hot! It will take a few weeks to get accustomed to the heat so give yourself a break and relax.

Tips for early summer:

Your pace will be affected so don't worry about it for two weeks. If you live and die by your Garmin feedback... leave the GPS watch at home.
Run off of perceived exertion. If you have intervals or a tempo run planned you should adjust your pace accordingly or just run for time not pace/ distance.
Hydrate. Before and after your run. Be sure you are getting some electrolytes in your system not just water. Many runners also use an electrolyte supplement like "Endurolytes" by Hammer Nutrition to get an extra supply of magnesium, potassium, sodium etc...
If you are running for more than an hour carry fluids or plan your route to get fluids along the way.
Racing in the heat? You cannot beat the heat, you can only try to make peace with it. Adjust your pace accordingly. The longer the race the bigger the adjustment.

Ya Gotta Believe, Coach Kevin

Coach Knows Best... (most of the time)

kevin leathers — Fri, 08 May 2009 23:54:57 GMT

I am still nursing an injured achilles tendon back to health. I am still not 100% but somewhere over the last few weeks my foot has gone from injured to recovering. I am pretty sure that is not the medical terminology but it certainly helps my attitude. It has been difficult to accept "progress" as positive news. I am used to solutions... completion... measurable outcomes. Not..." well, your foot is 10% better than last week... isn't that great?" No! I want it fixed! Now! (sigh) I have learned to listen to my body (foot) more than ever. No matter how much you (or your coach) tries to ignore the warning signs ... the body typically does not lie.

You might enjoy a recent blog post that was addressed to my coach. The link is below. It was written during the "dark days" of my injury rehab.

Click link to read: A Letter To My Coach

Team McGraw-Chicago Marathon Interview with Coach Jenny Hadfield

kevin leathers — Mon, 06 Oct 2008 21:02:03 GMT

Team McGraw is fortunate to have a great friend in Coach Jenny Hadfield. Coach Jenny is an author, coach, motivational speaker and endurance athlete. She is also a member of Team McGraw! Jenny lives in Chicago and agreed to share some insight into the city and the marathon. Read more about Coach Jenny at her blog:

An Insider's View of the Chicago Marathon - Coach Jenny Hadfield

Tell us about the city in general on Marathon weekend?

Chicago comes alive on marathon weekend. Marathoners from all over the world explore the city, take in the sites and enjoy the food. I ran my first marathon in 1993 and there were just over 5,000 runners. It may seem like a large city, but it's really a lot of diverse and interesting small communities. All of which you'll get to see Sunday as you make your way through the streets of Chicago!

Do you have suggestions for navigating the Race Expo?

Yes, get there early and if you can, go Friday to avoid the crowds. It is one the largest Marathon Expo's in the world. Take time to walk around, but be efficient and on a schedule as it is easy to get caught up in the energy, get distracted and end up spending hours on your feet. Make a plan to get through and then get off your feet!* *

Also, there is a free shuttle bus to and from the Expo from the following locations. Free Shuttle Buses will operate between 8:30 a.m. and 8:30 p.m. on Friday, October 10 and 8:30 a.m. to 6:30 p.m. on Saturday, October 11.* **Downtown: Hilton Chicago; 720 S. Michigan Ave. (8th St. entrance) **Chinatown: CTA Red Line Stop; Cermak Rd. & Clark St **Magnificent Mile: NIKETOWN; Michigan Ave. & Erie St *North Pier: Sheraton Chicago:;301 E. North Water St. (North Water St. & Park St. across from the main Sheraton hotel entrance<br /<br />

Any favorite running routes downtown for that last easy run?

Recommended downtown restaurants?

Most marathoners enjoy a nice bowl of pasta the night before the race. Excellent pasta places include: Rosebud (classic Chicago Italian), The Italian Village (my favorite) and Magiano's Little Italy.* *

Tips for race morning logistics?

Call for a wake up, set your watch and a backup alarm. Three is two, two is one and one is none. It's better to be a little over prepared than not. Put on your entire race day outfit, bib number, chip the night before (everything you're wearing) and then take it off and put it on a chair. The last thing you need is to forget something, or worse, worry about forgetting something. Go with what you know and don't try anything new. Give yourself at least 2 hours to digest your pre-race meal. If you wake up late, go with liquids instead of solids. It will get into your system faster. Suggestions for navigating the Park on race morning? Food, restrooms, bag check?

It's a great idea to do a test run and walk to the start line and Tent Area Saturday. Grant Park is big and the race expands across the entire park. You'll be able to see more clearly in the light hours and determine the best route to the Team McGraw Tent. You can also ask at the Information Booth at the Expo. They will give you more specifics on how to get directly to your meeting place on race morning. Get to your meeting area with at least one hour to spare. You can use the time to meet up with the team, check your gear and go to the bathroom several times:) Again, give yourself plenty of time race morning and familiarize yourself with the start/finish line layout ahead of time Saturday.* *

Tips for getting in the proper corral at such a large race?

Again, get there early and review the information in your packets. It is very well organized, but it takes extra time with all the spectators and runners coming to Grant Park at the same time. It pays to have a map and know where you're going on race morning.* *

Give us a general course overview?

It's a flat, fun course that winds north, west and south through 29 diverse neighborhoods and starts and finishes in Grant Park. You'll head north from the start and then over the river (which they turn green for St. Patty's Day) and through the Loop (business district). Then back north through Lincoln Park, The Zoo, Lakeview and Old Towne. You'll head back into the city proper (tall buildings) and then west through Little Italy and the Charity Mile. Perhaps the most anticipated place on the course (besides the finish) is Chinatown. You'll hit that at 21 miles and the dancing dragons is the perfect pick-me-up! Then further south through another Nike Cheer Zone and the International Mile where you'll make a key turn and head north to the finish. Be prepared for mile 26 as you'll enter Grant Park and meet one of Chicago's only hills. Well, on most days it doesn't qualify as a hill, but after running 26 miles on flat terrain a curb is a hill! It's short and will be over once you know. The finish is amazing with fans cheering 10 deep. Take it all in and celebrate your success! You deserve it.* *

What are the key landmarks to look for along the way?

The River - Mile 3* **The Zoo - Mile 6 **West Loop - Mile 1 **Little Italy - Mile 1 **Chinatown - Mile 21. **The final turn North - Mile 23. *The "Hill" - Mile 26

Thanks Coach Jenny!

Marathon Training Trap Doors

kevin leathers — Sun, 07 Sep 2008 17:45:27 GMT

"In training for the marathon...I prepare myself for the exploration to my outer limits -- the marathon itself." George Sheehan, author of PERSONAL BEST

With less than six weeks until the Chicago Marathon and less than nine until New York, all of our Team McGraw runners are pushing themselves to the edge. Hopefully everyone is on track and staying healthy. We are voluntarily stressing our bodies on a regular basis in order be ready to handle the demands of race day. There is a very thin line between a finely tuned athlete and an injured one. There are many hazards on the path to marathon success.

Here are two trap doors to avoid at this point in your training plan:

1) Your training is going well. Your confidence is building as you complete each week's mileage. Why not add some extra miles or more speed? NO! Stick to your plan. It is working, you are healthy and on target. Don't drive yourself over the cliff.

2) You have been ________ (injured/ sick/ busy/ distracted/ whatever). You are behind schedule and want to try to make up ground and cram in workouts. NO! Time to reevaluate your goals. If you have had a minor bump in the road, get back on plan and take a very conservative approach. If you have not been training for more than 2 weeks, or your mileage is a month behind, it is probably too late to try to make up the lost time. Your risk of injury is high, and you will likely spend a long ugly day on the race course.

*TEAM McGRAW - CHICAGO: *the next few weeks are crucial. We only have 3 weeks of hard work left and then we get to taper. These workouts are key for building confidence and establishing our race pace goals. Legs are heavy and joints are achy. That is normal. Take care of yourself. The taper is 3 weeks away and we can then let all of this training soak in as we rid our bodies of the deep fatigue.

Ya Gotta Believe - Coach Kevin

How fast should I run???

kevin leathers — Wed, 27 Aug 2008 14:24:34 GMT

There are a few frequently asked pace-related questions that always get asked: "How fast should I run my long runs?" "How do I choose my goal race pace?" "How fast is a tempo run?"

Yes, there are specific paces that should be run for long runs, tempo runs, easy runs, etc... The answers are specific to each runner's current fitness levels and race pace goals. There is an excellent running calculator on mcmillanrunning.com.

Plug in a recent race time and distance (less than 2 months old) and the calculator produces a very nice spreadsheet that identifies: (1) predicted race times from 100m to marathon (2) suggested pace for endurance and speed workouts. You can then print out the report and never have to guess how fast to run. Not only will this information insure that you are on pace but it will hopefully keep you from running too fast, which can lead to injury.

McMillan Running Calculator

Ya Gotta Believe

Coach Kevin

"Olympic Champion on Aisle Four..."

kevin leathers — Mon, 04 Aug 2008 20:38:52 GMT

"Olympic Champion on Aisle Four..." (My Favorite Runners, episode 27)

I love the Olympics. It is still the grandest stage for an athlete. I can't fathom the dedication and drive it takes to focus on an event for years and years. It comes down to one race, one chance, no errors or mistakes. On that day one athlete rises to the occasion and is the best on the planet at their particular event. That is special: Olympic Gold Medalist. I have had occasion to meet a few Olympic Champions and it always leaves an impression. This is my favorite:

1972 Olympics in Munich. This is the first Olympics I remember watching on tv. I was 8 years old and there were only 4 TV channels. The Olympics were a BIG deal. This was the Olympics that produced Gold Medals for Frank Shorter in the marathon and Mark Spitz in the pool. It was also marred by the slaughter of Israeli athletes by terrorists. One race in particular stands out. The men's 800 meters. I clearly remember my dad yelling "here comes the American kid in the golf hat!!" That American kid was Dave Wottle and he ran one of the more memorable races in Olympic history. Despite world-class credentials he was clearly not a favorite.

I heard Dave give a presentation several years ago where he showed the attached video and then walked us through the story. I still get chills every time I watch the video and hear Jim McKay's classic commentary. Dave spoke of being right in the middle of the Olympic Village during the Israeli hostage ordeal and of hanging out with Frank Shorter and Steve Prefontaine. When his Olympic opportunity presented itself he ran one of the most perfectly paced races in history. The video shows that he quickly goes to the back of the pack and appears to be out of the race in the first lap. Then he makes an amazing kick to win the gold in the very last meter of the race. In reality he never changed gears. He ran almost dead even splits. Everyone else went out very fast and faded. Dave stuck to his own race and it worked! On that day he was the best in the world.

Now to my "brush with greatness". Dave lives in Memphis and has worked at Rhodes College for years. I was walking through Target and I see a familiar face sitting in the lawn furniture department obviously waiting on his wife to retrieve him. Holy cow... that is Dave Wottle, Olympic Champion! I could not pass up the chance to say hello and tell him how much I enjoyed his presentation. And how many times do you run into Olympic Champions in the lawn furniture department? He was as gracious and friendly as you could ever hope. I told him that he was mentioned in a book I had just completed, "Bowerman and the Men of Oregon". It is about Bill Bowerman, legendary track coach at Oregon, co-founder of Nike and 1972 Olympic coach. Dave went on to reminisce about Bowerman, Pre and the Olympics. I was in heaven. I could have sat there all day and listened.

Need to get motivated? Watch this clip of his Olympic race and listen to Jim McKay announce. Classic.

Dave Wottle 1972 Olympics