Team in Training Coach Update: Week of May 20th – Injuries & Rice

“Accept no one’s definition of your life, but define yourself.”

–Harvey Fierstein

“It’s very hard in the beginning to understand that the whole idea is not to beat other runners.  Eventually you learn that the competition is against the little voice inside you that wants you to quit.”
-–George Sheehan

Hello Team,

I hope everyone is ready for Memorial Day weekend.

If you haven’t noticed the weather is starting to heat up!  Some key points to training in the heat. 1) Replace fluids ands electrolytes including sodium before, during and after your training 2) Adjust your pace.  Always train according to your level of perceived exertion.  Your heart rate will increase more quickly in the heat! So… DON’T FORGET TO BRING HYDRATION to Wednesdays and Saturdays!

Group Trainings

Midweek Training – STARTS THIS WEEK!!!!!

Come and join us for our first midweek training star next week!  These trainings are for EVERYONE regardless of your experience or pace.  At midweeks we will be working on your running and/or walking form, pacing, strength, power, flexibility, speed and more!!!! 

After track we will be going out for drinks and food at either Durty Nellies or Portillos. So come join the fun and gain some calories back after you burned them all.

THIS Wednesday, May 22 6:30 pm
Location;  Palatine Park District Track
250 E Wood St Palatine, IL 60067
Click Here to see directions on Google Maps.

Saturday, May 25

TRAIN ON YOUR OWN…Have A Happy Memorial Day Weekend
Full Marathoners:  60 Minutes
All Half Marathoners: 50 Minutes

Coaching Tip of the Week

Identifying Injuries and RICE

It’s important to identify injuries early.

At the injury prevention clinic you learned about some common running and athletic walking injuries and how to prevent them.  Following is a review of some of the most common running and athletic walking injuries.  If it seems like you are beginning to experience any of these symptoms, talk to your coaches immediately!

Most of the following injuries are easy to address when caught early.

For all of the following and most all injuries the first course of action is RICE (see below) followed by stretching, strengthening and massage of certain muscles.  Your coaches and Athletico therapists can help you with a program appropriate for you.

Following are some of the most common running and athletic walking injuries.  If it seems like you are beginning to experience any of these symptoms, talk to your coaches immediately.

Plantar Fasciitis

Plantar fasciitis is heel pain caused by inflammation or a tear in the tissue on the bottom of the foot. You get plantar fasciitis from over-pronating (rolling your foot too far inward), from tight muscles and tendons in the feet and from overly tight calves (the muscles on the back of the lower legs). A sure sign of plantar fasciitis is extreme pain in the arch when you first step out of bed.

Achilles Tendonitis

The Achilles tendon is the thick cord just behind the heel and ankle. When you run, it undergoes a lot of stress and can become irritated and painful. If your Achilles hurts when squeezed, take action pronto.

Shin Splints

Shin splints are indicated by a tenderness or pain on the front or inside edge of the shinbone/. This nagging condition often strikes when you begin a training program or change your regimen by adding more running.

Runner’s Knee

If you experience inflammation and pain on the front of the knee, you may have developed runner’s knee. It’s caused by an imbalance of strength in your various leg muscles. As a result your kneecap fails to track correctly when the knee is flexed and extended. Instead of gliding in its groove, it sways to one side (usually the outside) and rubs against the bone.

IT Band Syndrome

Another common knee injury occurs on the outside of the knee. It’s called iliotibial or IT band syndrome. The IT band extends from the hip to the outside of the knee and provides major lateral support for the leg. Because it runs across, and can rub against, the outside of the knee, it can become irritated during running. IT Band Syndrome is caused by training on slanted roads, wearing worn-out shoes, under-pronation or bowed legs.

R.I.C.E.

RICE stands for Rest, Ice, Compression and Elevation. If you suffer an injury, or experience the pain or tenderness that tells you an injury is on the way, apply RICE immediately!

• Rest

  • Modify your training program to allow the injured tissue to heal. Take an extra day off. If the pain persists, take two! Don’t keep pushing and make the situation worse. Your coaches can help you to modify your training program as needed.

• Ice

  • Ice helps decrease inflammation, allowing healthy nutrients to reach the injured site and begin the rebuilding process. You can apply ice in a variety of ways. Try ice cubes or crushed ice in a plastic baggy, or a bag of frozen peas or corn covered with a damp towel.  Or you can give yourself an ice massage.  Fill small paper cups with water, then place them in the freezer. Once they’re frozen, peel away the paper and apply the ice as a soothing ice massage. In any case, apply your ice of choice to the tender area for 10-15 minutes at least twice a day. Always ice an injured area after running or walking.

• Compression

  • Inflammation and swelling are nature’s way of immobilizing an injured limb. To reduce swelling, apply compression to the injured area immediately. Elastic bandages are the way to go. Always apply on a diagonal and pull snuggly but not too tigh.

• Elevation

  • As mentioned above, the goal is to get the healing nutrients to the injured area. Elevating the injured body part to the level of your heart, or slightly higher, encourages the flow of blood to and from the inflamed area.

Thank you for a being a part of Team in Training!

“The place to improve the world is first in one’s own heart and head and hands”
–Robert M. Pirsig

MEME MONDAY…KEEP CALM and Donate to LLS…Someday is Today

It’s Meme Monday! Today we’re memeing the “Keep Calm”

Keep Calm and Donate to LLS. Someday is today we’ll find a cure for blood cancer.

My goal is to raise $6,000 for the Leukemia & Lymphoma Society (LLS) by December 2013 in all honor of all my friends and family who have been affected by cancer.  Please consider making a donation on my fundraising page at http://pages.teamintraining.org/vtnt/wdw14/rdobroski.

The Leukemia & Lymphoma Society (LLS) is the world’s largest voluntary health organization dedicated to funding blood cancer research and providing education and patient services. To date, LLS has invested more than $875 million in research aimed at helping all blood cancer patients live better, longer lives.

Generous donors have helped LLS support research that has already benefited blood cancer patients and many others. Advances include:

• 
  Multi-drug therapies that are more effective than treatments with single anti-cancer agents,
• 
  Bone marrow / stem cell transplantation and supportive care treatments for patients who relapse despite the best available therapy,
• 
  Tests that distinguish specific characteristics of particular blood cancers for accurate diagnosis of cancer subtypes, and for “risk stratification” to select an optimal therapy.

Please donate at least $1 at http://pages.teamintraining.org/vtnt/wdw14/rdobroski. We’re close to the finish line to finding a cure for cancer.

Team in Training Coach Update: Week of May 13th – Form

“Optimism is essential to achievement and it is also the foundation of courage and true progress.”  –Unknown

“The person who starts a marathon and the person who finishes a marathon is not the same person.”  –Unknown

Hello North Team,

Thanks to everyone that made it out to Busse Woods last Saturday. We started taking photos and I posted them on our Facebook Page at https://www.facebook.com/groups/TNTILNorthTeam/. After the workout for this upcoming Saturday, The Mentors will be passing around fundraiser ideas for you to use.  There will be some good ideas passed out that you can use, so show up to get a head start on your Fundraising. Remember, It’s better to be done with your Fundraising early so you are not worrying about it when you get into the higher miles.

Group  Training

• Saturday, May 18 7:00 AM
• Location: Dam Woods No 1 In Wheeling
  • Click Here for Directions on Google Maps at http://goo.gl/maps/QsDSy
  • Entrance is on the South Side of Street on Dundee Road.
  • Entrance to Dam No.1 Woods is East of Dundee Road and Milwaukee Road (Route 21).
  • Team meets at the shelter all the down where the parking lot ends.
  •  Remember to look out for Bobby’s bright Yellow Car!
•  Distance
  • Full Marathoners:  4 Miles
  • All Half Marathoners: 3 Miles 

Midweek Training

Come and join us for our first midweek training star next week!  These trainings are for EVERYONE regardless of your experience or pace.  At midweeks we will be working on your running and/or walking form, pacing, strength, power, flexibility, speed and more!!!!

Trainings will alternate between The Palatine Park District Track and Nikol Knoll Park every Wednesday at 6:30 PM. This week we will be meeting at the outdoor track at the Palatine Park District just behind the Police Station. Remember to look out for Bobby’s bright Yellow Car!

After track we will be going out for drinks and food at either Durty Nellies or Portillos. So come join the fun and gain some calories back after you burned them all.

• NEXT Wednesday, May 22 6:30 pm
• Location;  Palatine Park District Track
• 250 E Wood St Palatine, IL 60067
• Click Here to see directions on Google Maps.

Coaching Tip of the Week

Running and Athletic Walking Form

Proper Running Form

By using proper form for walking you can become more efficient in your stride and confident in your ability to achieve your goals.  The technique will help you safely cover more ground in less time, with less effort, and with greater consistency.

 When you practice your technique, break each component down to an individual motion and focus on one at a time.  Eventually it will all come together.  Be patient.  It takes time and practice to have this new form come naturally.

 Heads Up!

Your head should be level, eyes looking forward, and the chin parallel to the ground.  A protruding chin or tilting the head down to look at the ground is a common mistake.  If your head is allowed to tilt forward, excess strain is put on the neck and shoulders and will lead to undue fatigue.  Focus on looking forward to about 12-20 feet in front of you.  If you need to look closer to where you are stepping, lower your eyes, not your whole head.

 Arm Swing

Your shoulders should be relaxed, not drawn up towards your ears.  Arms should swing naturally with each step, and should be bent at the elbow at a 90 degree angle.  This is important.  Straight arms during long walks and runs wastes energy and can lead to problems with swelling, tingling, and numbness of the fingers or hands.

Your arms should swing comfortably and naturally at about waist level.  When you are running focus a little more on the front part of the swing.  When you are walking focus on the back swing.  Do not pump your arms, but allow them to swing like a pendulum.  Your hands should be relaxed and loosely closed.  Any excess tension in the arms or hands should be avoided — it wastes energy.  The elbows should be close to the torso, with the hands going no higher than the center of the chest on the forward swing, or past the back of the hip on the back swing.

 Posture

Think about having a nice, straight body position (as opposed to being hunched over) with a slight forward lean. Imagine having a rope tied to your chest pulling you forward and up. Keep your chest out, your head up, and your vision scanning the path approximately 15-20 feet in front of you. The straight body position will keep your muscles relaxed and in balance while opening your lungs for maximum oxygen intake. Remember to keep the slight forward lean as this will help with your foot turnover and allow you to move down the path lightly and efficiently.

 Turnover

Turnover is how quickly you step.  Most people, when they try to go faster increase the length of their strides.  This is inefficient, and will waste energy.  It will also set you up for injury as it increases the impact of every stride. We will get more into turnover rate later, but for now practice shortening your stride and taking very quick steps, whether you are walking or running.  Pretend you are walking or running over hot coals and want to get your feet off the ground as quickly as possible.

Thank you for a being a part of Team in Training!

“Have the courage and the wisdom and the vision to raise a definite standard that will appeal to the best that is in man, and then strive mightily toward that goal.” — Harold E. Stassen

MEME MONDAY…Featuring the Most Interesting Man In The World

I made another meme about Team In Training. This time it features the Dos Equis Guy.

 

I don’t always run marathons, but when I do, I make sure I wear my Team In Training Jersey.

For a $5 donation to The Leukemia & Lymphoma Society  I’ll make a meme for you! Or just donate $5 to the LLS at http://bit.ly/12quBaS. Your secure, online tax-deductible donation to The Leukemia & Lymphoma Society (LLS) helps fund lifesaving research and provides information and support to patients throughout their cancer journey. Give today and make a difference in the life of someone who has blood cancer.

The Leukemia & Lymphoma Society (LLS) is the largest voluntary cancer research agency specifically focused on finding cures and better treatments for blood cancer patients. With the scope and scale to fund many projects at the same time, LLS supports hundreds of cancer scientists around the world.

Team in Training Coach Update: Week of May 6, 2013 – Pacing

“You accomplish victory step by step, not by leaps and bounds.”
–Lyn St. James, Indy race car driver

“Some succeed because they are destined to, but most succeed because they are determined to.”
–Unknown

It was great seeing everyone on Saturday. If you didn’t make it don’t worry! You can download the Getting Started handout here. The most important thing is getting fitted in the right type of shoe at a running store (Fleet feet, Running Away, Running Unlimited) where they can fit you for your foot type and walk.

After our training this Saturday, Mariane, Ross and I will be having an injury prevention clinic. Make sure you stick around for that.

Remember rain or shine, warm or cold…we’ll have training still (except in extreme weather conditions). You don’t know what race day will be like and you have to be prepared.  If your unsure of the status of training, check out theTeam in Training Hotline 312-651-7356 x 7761 or https://www.facebook.com/groups/TNTILNorthTeam/.

Midweek Training

Come and join us for our first midweek training on May 22!  These trainings are for EVERYONE regardless of your experience or pace.  At midweeks we will be working on your running and/or walking form, pacing, strength, power, flexibility, speed and more!!!!

Trainings will alternate between The Palatine Park District Track and Nikol Knoll Park in Arlington Heights every Wednesday at 6:30 PM. May 22 we will be meeting at the outdoor track at the Palatine Park District just behind the Police Station. Remember to look out for Bobby’s bright Yellow Car!

After track we will be going out for drinks and food at either Durty Nellies or Portillos. So come join the fun and gain some calories back after you burned them all.

Group Training

Saturday, May 11  7:00 am

Location:  Busse Woods at the 0 mile marker

The entrance is just east of Route 53/290 on the South side of Higgins Road in Schaumburg. Follow the road all the way to the south lake.

Click Here to see Directions on Google Maps

Remember to look out for Bobby’s bright Yellow Car!

Length of Trainings:

• Ful Marathons:  40 minutes
• Half Marathons: 40 minutes

Clinic

The injury prevention clinic will be held immediately following training.  Make sure to come and learn great information on how to get you safely to the start line of your event.

Coaching Tip of the Week

Pacing

Learning how to pace yourself is one of the most important things that you can learn.  Finding the correct pace that you should be running or walking for your long trainings will allow you to complete your trainings and give you confidence. Many people, especially when they are first starting out go too fast.  This causes them to have to slow down or not be able to complete the workout the way they planned leading to frustration and discouragement.

For your long trainings you should be training at a conversational pace.  You should not feel like you are sitting on a couch or walking through a mall.  You should feel like you are working but not working so hard that you have to gasp for breath or be unable to talk.  You should be able to have a conversation while you are athletic walking or running.  You should feel that from a breathing or heart rate perspective you can go on forever. If you are panting for breath or cannot talk YOU ARE GOING TOO FAST, no matter how slow you may think you are going you need to bring it down until you can breathe easier!!!

On the perceived exertion scale (CLICK HERE TO READ) this level is about a 6.   If you are familiar with heart rate training zones this level is between 65% and 80% of your maximum heart rate.  If you are having difficulty find your pace, the use of a heart rate monitor can help you to keep your training within the proper zone.  Soon you will know what this zone feels like and be able to train in that zone automatically.  If you would like help to determine your target heart rate and/or use a heart rate monitor to help you with your training ask your coach.

If you are worried that you aren’t going fast enough, don’t.  The focus right now should be on finding this pace.  If you are worried you will never get faster training at this pace, don’t.  There are times during this season where we will be getting your heart rate up and you will be training at a higher intensity where you have difficulty catching your breath.  There is a time and a purpose to this type of training but your long trainings are not it!!!  We will bring this type of training in at the appropriate time.

Also, remember that this is all about YOU!!!!  Your pace is your pace.  You do not have to keep up with anyone else in the group.  If you are training with a friend you might not both be at the same fitness level or pace right now. You may need to split up for training and meet at the end to talk about how great you both did!

We are here to help you to find your appropriate training and event paces.  Talk to us if you are having difficulty “getting in the zone”!

Thank you for a being a part of Team in Training!

“The influence of each human being on others in this life is a kind of immortality.”
–John Quincy Adams

Join Team and Fundraise for LLS or Make A Donation to LLS?

I thought I should make a Futurama Fry Meme one of these days so…

If you can’t join Team In Training you can always make a donation at http://pages.teamintraining.org/vtnt/wdw14/rdobroski. Why donate to the LLS? LLS funds hundreds of promising researchers at leading cancer centers and universities worldwide. And since LLS has no campus or laboratories to maintain, your investment funds more research and less overhead than a donation made elsewhere.

Feeling not silly…little Goofy… Defiantly DOPEY!!!

So I promised myself the next time I fundraise for the Leukemia and Lymphoma Society through the Team In Training it will be would be a big deal. It would be special! When I joined TEAM back in February of 2006, I joined to in honor of my dad (My dad being a Lung Cancer Survivor), to learn how to run a better marathon, and to make new friends. Jump forward to 2013, I’ve ran 11 successful marathons (raced in a number of triathlons and rode in a number of century bike rides too), made so many new friends from across the country, and still enjoy a home cooked meal from my dad.

Me with my good friends, Mike and Stacey playing around on a 16 mile run.

In 2013, I just don’t run for my dad I run for my friends. I run for my friends Mike and Stacey. Mike and Stacey are survivors themselves and without the research of the LLS I would have some very lonely Sunday runs. These days I run for all of my friends who have lost someone to cancer. I run for those who can’t. Since I have so much love to go around I’ve decided to do something crazy. No, crazy isn’t the right word. How about…I feel like doing something Dopey!

That’s right this January I’ll be running the Walt Disney World Dopey Challenge with Team In Training in honor of my friends, my friends‘ friends, and the silver anniversary of the Team In Training Program! The Dopey Challenge is 48.6 mile challenge over 4 days throughout Walt Disney World. In 4 days I will run the 5K, 10K, Half Marathon and Marathon. The most challenging part won’t be the running it will be the fundraising. 

My goal is to raise $6,000 for the Leukemia and Lymphoma Society by December 1st. I’ll be selling classic Team In Training Water Bottles, I’ll throw some crazy Fundraisers at Fox and Hound, maybe I throw in a karaoke contest or two. There will be more to come. Follow me on every social media outlet, some fun things are coming out soon from there.

Please donate a $1 or $100, or $1000. CLICK HERE TO DONATE. Your donations help much needed cancer cure research initiatives. Learn more about the research your dollars will contribute to at http://www.lls.org/#/aboutlls/researchsuccesses/ 

I decided on

Team in Training Fall Season Coach Update: Week of April 28 – Shoes & Hydration

“By working together, pooling our resources and building on our strengths, we can accomplish great things.”  –Ronald Reagan

HI TEAM!

Are you excited to hit the road this Saturday and meet everyone? Everyone should have received the training schedule and started to train on their own. If you have not gotten the schedule download it here! FYI: On Wednesday, May 22 we will start our Midweek Workouts at 6:30 PM. More info to come next week on it. If you’re on Facebook don’t forget to join our group page at https://www.facebook.com/groups/TNTILNorthTeam/. After training we’re going to get some breakfast and go over the Getting Started Clinic For those who missed it. Bring some clothes to change into and your wallet so you can get to know your fellow participants.

Read on below to see the details of this week’s training site and Coach’s Tip on shoes and hydration gear.

Group Training

When: Saturday, May 4, 7:00 am
Location:  Half Day Forest Preserve Shelter A
Half Day Woods is across the street from Lifetime Fitness on Milwaukee Road in Vernon Hills.
Click Here for a link on Google Maps.
FYI Look out for a bright Yellow Chevrolet Colblat with the Plate SDESHOW. It’s Mine.

Length of Trainings:

• Chicago Marathon:  30 minutes
• Chicago Half Marathon:   30 minutes 
• Nike Marathon – 30 min
• Nike Half Marathon – 30 min
• Michigan Wine Half – 30 min

Nervous about getting started?  Don’t worry about “doing it wrong” or not being able to walk or run for 30 minutes.  That’s what we’re here for. Come out this Saturday.  We can help you to get off on the right foot. You veterans and alumni we can’t wait to have you get started on your next event.

Clinic

This week we’re going redo our Getting Started Clinic immediately following training for those who missed it at Kick Off.  We will be going over everything you need to know at the clinic.  If you can’t make it we would be happy to go over information with you over the phone or at the next training.  The coaches tip below will go over two of the most important things you will need to begin your training.

Coaching Tip of the Week

This week’s coaching tip is about the most important gear you will own this training season.  YOUR SHOES and YOUR HYDRATION SYSTEM!

Shoes

There’s a lot of advice out there…here’s what really matters.

 

1. Whether you are a runner or a walker you need to purchase excellent running shoes

2. The best shoe for you cannot be decided on by its color or even brand.  It may sound silly, but we guarantee you that buying a shoe for looks is a common mistake that new runners and athletic walkers make.  We promise you, you will not care what color shoes  you are wearing at mile 13 and beyond at your event!

3. What works for your cousin Bill won’t necessarily work for you.  There are hundreds of Different types of shoes out there…because there are many different types of feet and running/walking styles.  Make sure you get what’s best for you even if your best friend insists that his shoes are the best!

4.  Forget about the “flash” and “gadgetry” in shoes.  Buy shoes based upon proven technology that is meant for longer distances, not because they are “cool”.

5. Go to a running store to get your shoes. (Walkers, this means you, too!)  Your “Friends of Team in Training” list has running shoe stores in your area that will not only help you to get the right kind of shoe for you, but will also give you a discount!  They all have trained staff that will talk to you about your needs, measure your feet, watch you walk or run and recommend the best shoes.  Most of them also have a policy which allows you to return shoes within a certain amount of time if they don’t work for you.

Hydration System

Carrying a hydration system (even if it is just a water bottle) is MANDATORY for Team in Training athletes!!!!

Staying hydrated is one of the most important aspects of safe and effective training.  Your coaches make every effort to provide you supplemental fluids, however we cannot guarantee that you will have fluids when you want and need them.

More and more trails will not allow us to leave fluids unattended and often we cannot man multiple water stops.  Additionally, coolers have been stolen, emptied or used by other athletes, leaving our athletes without hydration.

The attached handout reviews several of the most popular types of hydration systems. You will have an opportunity to see many of these devices at the getting started clinic.

Click Here to Download a PDF on various Hydration Systems.

Thank you for a being a part of Team in Training!

Lady GaGa in X-men 4???

It’s on Twitter…It’s has to be true…right out of Bryan Singers Mouth…sorta.

I can finally announce @ladygaga is joining #XMen #DaysofFuturePast as Dazzler. One of my all-time favorite characters. Can’t wait!

— Bryan Singer (@BryanSinger) April 1, 2013

Update
I’m a idiot…April Fools…It’d dated April 1st.

Five Rules Runners Need To Know

Here are 5 important rules that Fleet Feet Chicago told new Team In Training marathon, triathlon, and cycle participants about endurance training at the 2013 Fall Season Kickoff Party.

This is my first crack at making a gif. If the gif isn’t moving click on the photo. The gif should be working in the new window.

1. Focus on fit and feel of shoes. NOT COLOR.
2. Focus on the numbers. Don’t wear shoes too long & Expensive shoes does not mean the best.
3. Cotton kills your training.
4. Body Glide is your best friend.
5. Always check to multiple sources about your training.