Welcome to week 10 of our training season! We had a great meeting Monday at the Funky Monkey and now have 6 more new members. If you see a new face running or walking this weekend, please give her a warm welcome! Also, thanks to our own Jenny Graef for showing us her leg workout. We will have it posted on the website soon!
For those training for the full marathon, this week is another step back week with a long run of between 5-10 miles. Those walking or running the half marathon continue to push up with 9 miles. We will meet Saturday morning at 7am at Louie’s on the Lake. 10 miles is once around the lake using all the inlets. Team in Training will also be out at the lake but they will be starting at Stars and Stripes Park. Even if you’re not training for the Oklahoma City Memorial we would love to see you Saturday morning to walk or run! We plan to have a large group this weekend so come join us!
We also want to wish good luck to all our members taking part in the Rock and Roll Dallas Half Marathon this weekend! RunHers is so proud of you all!
Letter from runHers Member, Christina Eckert
These next few weeks are what many consider the Monster Month. Training can seem a little overwhelming if you look too far ahead with the longest runs of the season approaching. This is the time when you REALLY need to take care of yourself! One of the most important ways to do that is to make sure you get enough sleep. Most adults need seven to eight hours of sleep a night but when you’re “in training” you may need more. Runners World suggests an extra minute in bed for every mile run during the week. Sleep is just as important to your training as your long runs, strength training and stretching. When you sleep, your body releases hormones that repair tissues, develop muscles and raise your energy levels when you’re awake.
“Sleep is hugely important,” says Brad Hudson. “The best athletes in the world all try to sleep a massive amount. It’s how the body recovers. A good night’s sleep stokes a competitive fire and hunger that’s not going to be there for someone who stayed up all night. If you can’t sleep, you can’t train.”
Not getting enough sleep builds up a so-called “sleep debt,” a term that also has its own rule according to Runners World: Every hour of sleep you lose is like a brick added to a backpack you must carry on the next workout. Sleep expert James Maas shares his advice for getting the best rest. Go to bed at the same time every night. Make your bedtime a priority and don’t miss it! Keep your bedroom dark, cool and quiet. Limit caffeine. Try to run before 7 pm. Take a 10-15 minute nap if you need a small energy boost… up to 90 minutes if you’re really sleep deprived!
Here are some other ways to pamper yourself during the next few weeks. Regular massages can help with your recovery from workouts and keep you injury-free. According to Runner’s World the best time for a massage is the day after your long run. A good massage therapist will zero in on your tightest muscles and get rid of those kinks that need to be kneaded the most! Also, really focus on your diet and eating good-for-you foods. Eat lots of fruits and vegetables, lean protein whole grains and low-fat dairy. And most of all, realize these next few weeks are tough training so cut yourself some slack!
Our strength/stretching tip of the week is for your hips. Sometimes weak hips show up with foot, ankle or knee pain. According to Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic.,
“Inadequate hip muscle stabilization is a top cause of injury in runners. The hips need to be strong to support the movement of the feet, ankles, and knees.”
In 2007, Ferber conducted a study of 284 patients who complained of leg pain and found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.
Here are some of his suggested exercises featured in Runner’s World:
SEATED HIP EXTERNAL ROTATOR
- Attach a resistance band to the left end of a bench and loop the other end around your right foot.
- Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
- Repeat on the other leg.
STANDING HIP FLEXOR
- Put your right foot in the resistance band and turn so you are facing away from the band’s anchor.
- Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
- Repeat on the other leg.
STANDING HIP ABDUCTOR
- Anchor a resistance band to a stable object.
- Loop the other end around your right foot so the band crosses in front of you.
- Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, and then release it back down to a count of two.
- Repeat on the other leg.
One final note from The Runner’s Book of Daily Inspiration,
“Runners are like any other dream seekers. They have their sights set on a high and lofty goal, and they want to achieve it. Sometimes you get discouraged, though, because the dream seems so far away and so impossibly hard to achieve. Running can sometimes be as daunting as climbing Mt. Everest. But if you’re discouraged, it may be because you’re looking too far ahead. You need to quit judging yourself by where you’re going and the fact that you haven’t yet achieved it. Instead, look at how far you’ve come and appreciate what it’s taken to get there. Progress is being made. It may seem slow and incremental at times, but you are gaining ground. Refuse to be discouraged by your seeming lack of progress. That’s only your perception in the moment; that’s not necessarily the reality. You can get better. You will get better. You are getting better. And you will get to the top of that mountain.”
Have fun this training season and remember runHers is for life!
Christina Eckert
