Archive | March, 2014

3rd time is a charm for Amy Marxkors!

29 Mar

Congrats to Amy Marxkors for running a big PR last night in the Wash U Invitational 5k.  She broke through the   illusive 19 minute 5k barrier, by running a 18:51! First time running under 19 minutes ever.  Amy also never ran track in high-school or college, and this was only her 3rd track meet.  WE have a new, “trackster,” on our hands!  Amy is in the middle of gearing up for a half marathon coming up this spring!  Great job Amy!

You can read more about Amy’s adventures into track and field here:

http://www.fleetfeetstlouis.com/news/lets-take-this-outside

 

FUn. FAST. FAbULOUS!

RUNNABABEZ

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“Spring Training,” at the SLU Track Invite!

27 Mar

This past weekend the Runnababez competed in the SLU Track Meet, “Spring Training,” !  Day 1 saw Lisa, Amy , and Amanda all running in the 5k under gusty wind conditions.  Lisa finished first in 17:37, Amy finished her 2nd track meet ever in 19:12, and Amanda in the middle of half marathon training running 19:50.

Day 2: Amanda Albrecht competed in the high jump after running the 5k the previous night, and it came down to the wire on a jump off with SLU’s #1 HJ. Not bad for “jumping,” back into an event! Lisa Lewis Cary took her 2nd event win of the weekend, the 1500 with a PR. Not bad, for the Runnababez in -cold-windy conditions. POST meet much needed PAPPY’s BBQ! —

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St Paddy’s Stampeding

16 Mar

After a long, cold winter the Runnababez showed the chill a clean pair of heels by busting some rust at several different St Patrick’s Day races.  With the spring racing season and warmer temps just around the corner, this past weekend was the perfect time to test their fitness levels.  4 Runnababez racing 3 races in 2 different states equals 1 fun weekend.

The weekend festivities kicked off in Cottleville at the Run for the Helmet 7k.  Lining up with a couple thousand runners clad in all different shades of green, Lisa got to enjoy the rolling hills of St Charles county.  Dashing off down through the shop lined opening mile of the race, makes for a very cycling crit feeling beginning.  Taking a shot at the lead men over the last mile helped push Lisa through to a huge win on the women’s side.  Her 25:38 gave her a close to 3 minute cushion over the next closest female competitor garnering her the race’s namesake helmet.  The fireman’s helmet quickly became Lisa’s favorite new trophy/toy.

While her Runnababez teammates were enjoying a beautiful day in St Louis, Cheryl was guaranteeing it by hitting the beaches of Florida.  What better way to enjoy spring break than to crank out a 10k celebrating St Patty’s Day?  Hopefully the competitors in the Lucky Leprechaun 10k in Fort Walton Beach got to meet Runnababe Cheryl before or after the race… because during it, she was throwing down a huge win.  Beating all comers: men and women, Cheryl cranked out a fantastic 37:21.  Not a bad start to 2014, eh?

Racing in the 36th annual St Patrick’s Day Parade Run in downtown St Louis, Amanda and Lauren kicked off their 2014 in the granddaddy of St Louis St Patty’s Day races.  Both runnababes took it out and tested themselves in a deep field.  Amanda came away with the victory in her age group while Lauren started off the year faster than ever before.  All in all, it was one heck of a start to the spring racing season.  With the races coming fast and furious this season, the Runnababez look to make 2014 their best yet.

Shawn, Kelley, Lisa & Jackie @Cottleville 7k

Shawn, Kelley, Lisa & Jackie @Cottleville 7k

Coach Tim & Lisa after winning the Helmet!

Coach Tim & Lisa after winning the Helmet! Cottleville 7k

Cheryl- Winner at the Lucky Leprechaun 10k -Ft. Walton Beach, FL
Cheryl- Winner at the Lucky Leprechaun 10k -Ft. Walton Beach, FL

 

It’s Not Overuse, It’s Under Recovery!

9 Mar

Coach Cary’s featured article in Fleet Feet’s Newletter about the importance of recovery!

 

It’s a common refrain among endurance athletes.  Training is going great!  I’m killing my workouts!  PR’s are inevitable!  And then the dreaded injury derails us, mid-euphoria.  Why can so many of us identify with this?  As goal-oriented people, we are wired to push ourselves.  We aim for that North Star goal and keep pushing forward come hell or high water.  We are not only willing to endure pain and discomfort, but look at them as the price of admission.  Because of that, the cause of our injuries are often diagnosed as over training.  I prefer to look at it from another point of view.  I like to think of it as under-recovery.  Our full-on embrace of the “go hard or go home” mantra leads us to neglect listening to our bodies and not properly consider the supplemental work we should be doing to help us bounce back from our tough training.

So, how do we avoid under-recovering?  Let’s look at several of the most common issues that lead us down the path to injury and illness and consider how we could take a smarter road.

  • Hammer Time – Races are hard.  We huff and puff and push.  Many of us think training should be like this as well.  “If I’m going to go hard on race day, then I need to go hard in training.”  The problem is that we tend to go hard all of the time.  We never allow our bodies to adapt to the stimuli we place upon them.  We need to work multiple heart rate zones in training to truly develop our cardiovascular system.  Think of each zone as a different lift at the gym.  Every lift has a specific adaptation.  By working each muscle group, we develop a strong, balanced body.  By hitting each heart rate zone, we develop as strong, balanced cardiovascular system.  Too much in one area and it never recovers and adapts.  The result is injury, illness, and poor performance.
  • Stone Tablets – Remember when you found that awesome training program online that was guaranteed to shave 5 minutes off your 5k in a few short weeks?  It was all there in black and white, so you had to follow it exactly as written…right?  Nope.  And that may be why it didn’t work for you.  The problem is that no training program is entirely black and white.  We must learn to play in the gray.  Training is always fluid.  It must take into account life, weather, goals, experience, and countless other factors.  You cannot become a slave to what the program says.  If it calls for mile repeats, today, but you’re sick and it’s sleeting out, what good will that workout do for you?  You must be able to be flexible while still staying within the framework of the program.
  • Rest is for Wimps – “I’ve got to get my run in.”  “I haven’t had a day off since I was 2.”  “Rest days are for those that aren’t serious about getting better.”  I’ve heard all the reasons, but running everyday isn’t always the best medicine.  Rest is on the opposite side of hard work work on the training coin.  Your body goes through a period of overcompensation after being stressed.  If you continue to stress the system without allowing it to adapt, then you are not getting all of the rewards for your work.  You must learn let go of your prideful self and listen to your body rather than bludgeon it into submission.  A day off can often be the best medicine to help you optimize your training.
  • In-N-Out – We come screaming into the parking lot on two wheels as we drive up to meet our running partners.  And as soon as we’re done, we’re done.  It’s back in the car and on with the rest of the day.  We are busy people that have mastered the quick entrance and exit.  Who needs a warm up and a cool down and stretching and foam rolling?  That’s all extra stuff, right?  Ignoring these training segments may play the largest role in our under-recovery.  Warming up allows our body to prep for the rigors ahead.  Cooling down helps flush our system and let’s our blood pressure gradually return to normal.  Stretching and foam rolling help alleviate the muscle tightness that inhibits performance and leads to injury.  Plan to spend a bit of extra time on your supplementals and get the most out of your training.
  • Maslow’s Hierarchy of Needs – Sometimes life gets busy and we just don’t have the time to eat properly or get a good night’s sleep.  Food, fluids, and sleep are the foundations of survival, and therefore, the most important things we need.  Why, then, do these seem to be the first things we kick to curb or limit when we are short on time.  Let’s consider how each of our basic needs pertain to running performance and staying healthy.  Food: We are a catch as catch can society that typically looks at convenience above all else.  Because of that, we often neglect to fuel/refuel properly.  With all of our running, we’re trying to build a better race car (so to speak).  If we’re not putting enough gas in the tank, though, we can’t expect to really torch the roads.  Think of it this way: Even the worlds fastest race car won’t go very fast if it’s out of gas.  Similarly, bad gas ain’t gonna help you set the track record, either. Fluids:  A thirsty muscle is a tight muscle.  We want our muscles to help propel us; not to hold us back because they’re tight.  Also, proper hydration allows our body to work more efficiently.  The less water you have in your system, the thicker your blood and the worse it does to keep you cool, transport nutrients, clear cellular waste, etc. Sleep:  Too many of us get too little sleep.  We’ve learned to compensate and utilize caffeine to help us get by.  As runners though, we’re not just looking to get by… we’re gunning for goals.  It is during deep sleep that our body produces HGH (human growth hormone) to help our body’s cells repair themselves.  There’s a reason pro athlete’s sleep so much and take advantage of naps.  It is this release of HGH that helps our body recover so we can tackle the stresses we continue to place upon ourselves.

The next time you hear about over training, objectively think of what you’re doing and consider whether you really may be under-recovering.  It may not be that you’re doing too much.  It may be that you are doing too little of the things you need to do to allow you to train that hard.  Utilize some of these helpful tips to keep you from under recovering.