Marathon Fever: One Week Before NYC

The official 1 week countdown until the NYC Marathon has begun! It's an exciting week of anticipation, racing jitters, tapering, rehabbing and last minute prep for  runners all over the world who come to run the most popular marathon on the planet.

Anxiety levels for travelers has just risen due to the impending wrath of Hurricane Sandy in the NYC metro area. God-willing, damage will be minimal and all planned events surrounding the marathon will  go according to plan.

So what should you focus on this week? NOT RUNNING.

What I mean by not running is that you should not spend this week trying to make up miles you didn't/weren't able to do previously. I tell all my runner patients that it's better to be undertrained and healthy vs. overtrained and injured. DON'T INJURE YOURSELF THIS WEEK!

By this point, you've done your training, your long 20 mile runs and have experienced the struggles and pains of going the distance, so enjoy this week. Take this week to heal your body, get some solid sleep, properly fuel & hydrate, increase your stretching and finalize your race day logistics.

More importantly, take this week to thank family and friends who've supported you throughout this marathon journey. I'd like to thank my beautiful, loving and amazing wife for all her support. Training for a marathon while juggling life with two kids (4 and 2) takes compromise and sacrifice. My wife has supported me throughout this training process, and I couldn't have done it with her. I'm grateful for her sacrifice, thank you love.

Get amped up! Marathon fever is upon us!

IRON PT WOD: 10/28/2012

Upper body and core workout at home: Push-ups, planks, leg lifts, crunches, stretching

IRON PT WOD: 10/27/2012

9 mile trail run....another Freedom Run - no GPS watch looking over my shoulder

Freedom Run: No GPS Watch

In training for the upcoming NYC Marathon, I've enjoyed using my GPS watch to track my progress and keep me honest, but today was a day of freedom. I turned on the GPS function this morning only to find that I was out of battery. I was momentarily frustrated that I hadn't charged my watch the night before, but I quickly changed my tune and just enjoyed the run.

It was as if I  had  a new found freedom and was allowed to run without any feedback. So, I cranked up the tunes and had a great 4 mile run combined with a quick pitstop at the pull-up bar for some upper body burn.

It was probably one of my fastest runs (go figure), and I'm curious as to what my time would've been, but that's exactly why I needed it.

Take your watch off today and enjoy a freedom run!

IMG_0496

IRON PT WOD: 10/26/2012

• Approx. 4 miles....freedom run. NO GPS!!

• 30 pull-ups

Marathon Race Day T-Shirt

Race day is only 10 days away and I am trying to come up with some ideas to put on my t-shirt. Any funny/eye-catching quotes or design ideas out there?

Time for a Tune Up! Why Athletes Need a Good "Mechanic"

Our cars require periodic preventative maintenance (oil change, tire rotation, fluids flushed, etc.) to run optimally. When we neglect to do this simple vehicle upkeep, we pay for it...and it's usually not cheap. So just like our cars, we too require preventative maintenance. If you're very active, then you'll likely need even more frequent maintenance, similar to a car driven 100 miles/day versus 2 miles. OR if you're an older model, then you might also need a bit more TLC.

So where am I going with this? I'm encouraging you to find a trusted "Mechanic" to take care of YOU, just like you have for your car.

So who should it be? As a Doctor of Physical Therapy, I'm responsible for being the "mechanic" who understands and treats musculoskeletal problems  (muscles, bones, tendons, ligaments, etc).  When it comes to overuse/repetitive sports injuries, it's especially important to find a PT who has expertise in soft tissue treatment. I'm a strong believer in Active Release Technique (ART), Graston and Kinesio taping. You can find you're local provider by searching the above websites.

So when should you see someone? I encourage my patients, especially athletes, to come in for a few sessions if they have nagging discomfort that goes on longer than a week. Early intervention with hands-on treatment and corrective exercise can prevent being sidelined. Many of you are good with stretching, foam rolling and cross training, but may need a few joint mobilizations and tweaks to your program to get out of pain.

So why don't people, especially athletes, do maintenance? Athletes are extremely STUBBORN and like to ignore pain/discomfort. If you don't know the difference between"good" pain and "bad" pain, you'll want to speak with your local physical therapist. My patients can always call or email me to check in about something that has started to bother them.

When I feel a twinge, I often do preventative maintenance (taping, Graston, ART, etc.) to keep things at bay. A quick 30-minute treatment is much easier than running 20 miles in pain (or worse, not at all)

People also avoid seeing their PT because they think a prescription is needed. In most states (including NJ), you do not need any type of referral. You can just come in and see someone for a few visits and often your insurance will cover the cost or you can just pay cash.

So treat your body BETTER than your car! You can't just go out and buy a new one.

Train hard, train smart!

IRON PT WOD: 10/22/2012

• 9 mi; 1hr 16 mins; avg. pace: 8'34"; 1058 calories

IRON PT WOD: 10/21/2012

• Cross training: 15 miles on my bike trainer while watching the NY Giants beat the Redskins!

IRON PT WOD: 10/20/2012

• 13.51 mi; 1hr 52 mins; avg. pace 8'27"; 1623 calories

IRON PT WOD: 10/17/2012

• 6.39 mi; 52'18"; avg. pace 8'20"; 776 calories

IRON PT WOD: 10/15/2012

• 2.57 mi; 21'26"; avg. pace 8'27"; 311 calories

The Last Mountain To Climb

IMG_0490

The final mountain of my marathon training has been conquered, the last 20 miler. It was the coldest morning in NJ this fall, making it quite difficult to leave my comfy, warm bed at 5:30 AM on a Saturday morning. Training for a marathon represents the epitome of discipline and just doing what you gotta do.

So the last 20 miler is done, and I couldn't be more excited. While I have enjoyed the challenge of marathon training,  I'm looking forward to having the time and energy to get back to other physical activities I like.

With that being said, I can't wait for the NYC Marathon and all the excitement that comes with it!

Happy Training!

IRON PT WOD: 10/13/2012

• 20 mi; 2hrs 52 mins; 8'49" avg pace; 2351 calories

• Minutes/mile: 9'05", 8'15", 8'17", 8'13", 9'15", 8'35", 8'22", 8'47", 8'212", 8'03", 7'40", 7'45", 8'20", 8'50", 9'29", 9'32", 9'12", 8'22", 8'48", 9'06"

IRON PT WOD: 10/11/2012

• 4.53 mi; 37'08"; 8'20" avg pace; 547 calories

• Minutes/mile: 8:38, 7:54, 8:06, 8:16, 4:14

IRON PT WOD: 10/10/2012

• 9.15 mi, 1hr 19min, 8'49" avg pace, 1068 calories

• Minutes/mile: 9:01, 8:43, 8:25, 8:31, 8:45, 8:19, 8:44, 8:48, 9:00, 1:29

Should I carry hydration pack during the NYC Marathon?

As the NYC Marathon fast approaches, I've really started thinking about race-day details. As I've mentioned, I've really enjoyed using my hydration pack during training, but I was wondering what people think about using it during the actual race.

During previous races, I've never carried my own hydration, but I'm not a big fan of getting stalled and sloshed at stations during the race.

I have my last 20-miler this weekend, so I would love to hear any feedback as I make some final adjustments.

Thanks!

5 Things to Improve Marathon Training (5 weeks left)

The NYC marathon is only 5 weeks away, but that's still enough time to make some adjustments to our training. Here are 5 tips to help you stay on the right track:

1. Increase flexibility.

Being a physical therapist, I probably stretch more than most. However, listening to my body in recent days, it's telling me I need to do more to improve my flexibility. So, now I have regular "dates" with the foam roller and stretch out strap while enjoying a little mindless TV.

2. Be more consistent with fuel intake and sleep prior to long runs.

I feel a noticeable difference when I consume appropriate carbs 24-48 hours prior to the dreaded long run. And do I really need to say anything about the importance of getting enough sleep?

3. Increase core and hip strengthening.

I've recently starting participating in the plank-a-day challenge on twitter.  It's a fun way to hold yourself accountable to ongoing core strengthening. In addition, hip strengthening is crucial for maintaining proper running form as we enter double digit mileage. It can also go a long way in preventing common knee injuries.

4. Improve post-run recovery.

I've recently begun using compression socks after my long runs and I love 'em! Electrolytes + protein shake + compression socks have worked well for me thus far.

5. Better time management.

I  will continue striving for better planning of my run schedule, snacking, hydration, strengthening, etc. The first time I ran a marathon, I was in grad school, and it was just me and my wife. Now, I'm a busy business owner and dad to two beautiful girls, so time management is crucial...and difficult. It hasn't been easy, but I have an amazing wife who helps me tremendously!

IRON PT WOD: 9/29

• 12 mi; 1 hr 41mins; avg pace 8'34"; 1432

• Minutes/miles: 8'50", 8'22", 7'56", 8'06", 8'07", 8'02", 8'15", 8'41", 8'23", 9'01", 9'11", 8'43"

IRON PT WOD: 9/28 - Date night with my wife for her birthday!

IRON PT WOD: 9/27

• 9.24 mi; 1hr 15min; avg pace - 8'13"; 1,125 calories

• Min/Mile: 8'25", 7'57", 7'35", 7'50", 7'56", 7'45", 8'13", 8'38", 8'39", 2'05"

• Upper body strengthening: Bench press, bicep curls, triceps extensions

IRON PT WOD: 9/26

• 5.11mi; 44min 23sec; avg pace - 8'49"; 584 calories

• Min/Mile: 9'29", 8'39", 8'30", 6'08", 8'45", 2'50"

IRON PT WOD: 9/25

• 9.29 mi; 1hour 22min; avg pace - 8'57"; 1,061 calories

• Min/Mile: 9'09", 8'26", 8'21", 8'46", 9'03", 8'20", 9'02", 9'12", 9'19", 2'45"

How to Cope with a Sports Injury

I'm seeing a big trend while reading blogs, tweets, and posts lately... The plight of the injured athlete.

I can see the pain, feel the frustration (sometimes desperation), and cries for help  as people from all walks of life go through the process (and it is a process) of coping with an injury (particularly a sports injury).

As a physical therapist, I see this play out in my office on a daily basis. I work with patients to focus on the "physical" but also on the "therapist" part.

All too often, I see athletes wait too long to get the support they need. They have tried to "tough it out" and in doing so their physical injury has become more severe and their psychological game has been damaged as well.

I stumbled on a beautifully written article about this very topic on endurancecorner.com titled The Psychology of the Injured Athlete, by triathlete and psychiatrist Mimi Winsberg, M.D. Check it out, the article covers:

• Why Injury is Psychologically Tough

• Stages of Dealing with Injury

• Successful Coping Strategies

• The Silver Lining

Hydration Pack vs. The Fuel Belt

IMG_0444

So, I haven't been a big fan of the fuel belt when it comes to hydration during the long runs. I felt like it was a bit cumbersome and annoying to carry four separate water bottles on my hip (just my opinion). I did a little research and decided to purchase an inexpensive hydration pack by High Sierra.  Today was my first day with the pack and I loved it! Here's what I found:

• It was more comfortable to wear;

• held more fluids;

• the water was easy to access and;

• It has a front pocket perfect for carrying my GU and iPhone.

WINNER: Hydration pack. I'm official done with my fuel belt.

IRON PT WOD 9/22/2012 7:13AM Hill/Trail Run

15 mi; average pace - 8'27"; calories - 1770

Minutes/mile: 8'44", 8'08", 8'08", 8'16", 8'34", 8'10", 8'03", 7'51", 7'48", 8'42", 8'48", 9'12", 8'55", 8'14", 7'52"

10 Things I Learned From My 1st Marathon

I've often been asked what I learned from my 1st marathon and how I've adjusted training the second time around. So here are the biggest changes I've made in preparation for NYC 2012:

10. Eat more carbohydrates. I'm a better eater than most thanks to my super health conscious wife, so I typically don't over do it on processed carbs. However, to keep my energy and weight up, I've made an extra effort to get this fuel source as I really feel more pep in my run when I carbo load.

9. Increase hydration. I've made a conscious effort to maintain better hydration whether it's for a 4 mile run or a 20 miler. Preparing proper hydration (i.e., belts, packs, bottles) can be a pain, but it's worth it. Pack your water, Gatorade, GU or whatever you fuel up with and STAY HYDRATED!

8. Weigh In. I now weigh myself before and after long runs. I had lost a few more pounds than anticipated during my previous marathon experience so now I keep better track of this information and replenish fluids and calories accordingly.

7. Strength Train. Be consistent with a full body strengthening routine 2x/week. This time, I'm challenging myself to stay as strong as I was on Day 1.

6. Add a protein shake. Help your muscles repair after that 20 miler with a nice protein boost. As mentioned earlier, it also supports my goal of maintaining muscle mass.

5. Run with a group. I rarely ran with anyone while training for my first marathon, and it was very challenging (and lonely) at times. I've found that running with a group on a regular basis adds more fun to the training process and pushes you to be better!

4. Listen to podcasts and audiobooks. I love feeding my brain while I'm running now. I've enjoyed "reading" and learning on the go.

3. Wear Compression sleeves and socks. I just got some and love 'em. More on that to come.

2. Run with a jogging stoller. I didn't have any kids the first time around, so this is something I've enjoyed adding to my training.  It's a great time to spend with my girls and a good strength workout.

1. Use a GPS watch. I did ok with the Nike + feature on my iPod, but the ease and accuracy of using a GPS watch is great.