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Lead Stories: Thursday, August 28, 2008

TFS Running Podcast 132:
Ryan Hall Takes on the London Marathon: Part Deux

Posted April 9th, 2008 at 6:00 PM by Jimmie R. Markham

Section: News & Results, Marathons, Olympics, Special Features, Interviews, Podcasts

Now several months removed from his victory at the USA Olympic Marathon Trials last November, Ryan Hall joins us for Episode 132 of The Final Sprint Running Podcast to share this thoughts on turning the page, the Olympic year, and beginning the next big chapter in his young, but already exhilarating career.

In the interview he talks about his preparations for his next race, this Sunday’s Flora London Marathon, his tapering strategy, expectations, not having a specific time goal, and many other details regarding his second trip across the pond.

Download the podcast to hear Ryan talk about how his younger brother Chad is adjusting to college life as he runs track and cross country for the University of Oregon. He also replies to some of the critical comments that readers have made on some of the other running websites about his faith. In addition, he explains why he enjoys blogging and he answers some of the questions that some of you have asked on his TFS Elite Athlete Blog (http://ryanhall.thefinalsprint.com), including questions about weight training for marathoners, why he’s running London instead of Boston, how he motivated himself back to the top of his game when he was struggling at Stanford and much, much more!

TO DOWNLOAD: Right click here and select “Save As”

Host: Jimmie Markham | Guest: Ryan Hall
Producers: Greg Cherniet, Adam Jacobs
Music: Ryan Ahlwardt & Darnell Perkins
File size: 17.7 MB | Length: 00:25:50

Episode Sponsored By: U.S. Army Special Forces

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Tapering for Athletes and Ordinary Exercisers

Posted October 2nd, 2007 at 10:55 AM by Adam Berger

Section: Running & Training, Training Tips, Health & Fitness, Exercise

Tapering refers to the period just before a major race or game, when an athlete reduces workload to be in peak shape on the day of the competition. Ordinary exercisers can apply this training principle when they plan to enter a local race or charity event.

Top athletes must spend a tremendous amount of time training to be able to compete successfully. Their huge volume of work leaves them near exhaustion and before major competitions, they have to find the best way to reduce fatigue while retaining fitness. Many studies have been done to help athletes and coaches decide on the best strategy.

Researchers at the University of Montreal compiled the results of 27 scientifically acceptable studies. They concluded that the best duration of tapering is two weeks, the optimum training volume reduction is by 40 to 60 percent, and the intensity of workouts should be maintained (Medicine & Science in Sports & Exercise, August 2007).

Training load during taper: Almost all of the studies agree that athletes should reduce the amount of work they do. While each athlete must decide on his optimal reduction, many bicycle racers drop from up to 400 miles a week down to fewer than 200, and many runners drop from above 100 miles to fewer than 40.
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ASK FLASH: “Get me to the starting line!” (Tapering and Cortisone Shots)

Posted April 2nd, 2007 at 3:00 PM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Training Tips, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Since the Boston Marathon is just around the corner (about two weeks), let’s deal with a couple of time-sensitive questions about getting to the starting line on the big day.

Q. I have been training for the Boston Marathon for the past few months and during a 20 mile run last week I developed pain on the inside of my right knee. I was diagnosed with Pes Anserine Bursitis and told to take anti-inflammatory medication, ice, and stretch. I was also offered a cortisone shot, but, did not get one because I don’t know too much about them. Could you please give me your opinion on cortisone shots? The marathon is in two weeks and I would love to run it pain free!
~ Just Shoot Me in Wounded Knee, South Dakota

A. So, you got yourself a case of the Goosefoot Bursitis, huh? I must confess that in the past I have always refused offers for cortisone shots. So, I am probably a little biased against them. Maybe I’m just afraid of the needles.

Another concern that I have is the stated risk of weakening the tendon. However, many studies and articles seem to support cortisone shots as a safe and highly effective option for the type of inflammation that you are battling.
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Optimal Marathon Running

Posted December 11th, 2006 at 11:30 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Running an optimum marathon requires the following 4 things:

(1) An accurate and realistic assessment of a target time.

This is absolutely critical. Be too optimistic with your goal and even a starting pace that you think is a little conservative will really be too fast and will result in a lot of lost time as you slow in the latter miles. OTOH, set a very conservative goal time and you will lose more time in the first half than can be overcome in the second half. If hot and/or humid weather is expected during the race, it is necessary to adjust the realistic goal accordingly.
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Tapering 101: My Approach & the “Conventional Wisdom”

Posted October 19th, 2006 at 4:00 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

I think that too many marathoners taper too far. If anything, I have always done the opposite and not tapered enough. However, I think that is the better approach….it’s also counter to “conventional wisdom” that says that it’s better to do too little than too much during a taper. I think that is the kind of negative thinking that has contributed to the decline of the American marathoner[…].

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Carbo-Loading 101

Posted May 26th, 2006 at 10:40 PM by Allyson Rosen

Section: Nutrition, Race Prep & Recov

Atkins and the South Beach Diet ? Not when youre an endurance runner! Is your race only a few days away? It is time to begin carbo-loading, so bring on the pasta and bring on the bread!

What is carbo-loading?

Carbo-loading is a term frequently used by runners for carbohydrate loading or super-compensation. The purpose of carbo-loading is to take action to prevent the onset of fatigue during your race. In addition, carbo-loading also means tapering, or reducing your mileage and intensity in workouts, getting plenty of rest - yet remaining sharp. Tapering allows your muscles to accept the glycogen coming in. The extra glycogen will help delay any fatigue and help you avoid “hitting the wall.” Interestingly, the tapering will allow your body to naturally store up reserves of carbohydrates.

Note: During this time, try to follow your normal balanced diet and try not to over-eat. Because tapering includes fewer miles and less intensive runs (burning 600 to 1,000 less calories), you may put on a few pounds. Luckily, each pound of glycogen you store will hold about three to five pounds of water which will be available during the race helping to reduce dehydration.

Why is it important to Carbo-load?

Glucose is a product of carbohydrate breakdown and is the primary fuel used for the repetitive muscle contractions that help drive the body forward. Glucose comes not only from blood but also from a substance very similar to glucose called glycogen (the stored form of glucose). Glycogen is stored in your skeletal muscles and in your liver. The more blood glucose and muscle/liver glycogen your body can make, the longer fatigue will be delayed.

Two hours of exercise or a long distance run (i.e. 20 miles), can weaken liver and muscle glycogen levels (or your stored carbohydrate level). When glycogen levels begin depleting, you may experience tired muscles, complete fatigue and may perform poorly.

Read on for more information about carbo-loading and race-prep . . . Good Luck! . . .

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