tag:blogger.com,1999:blog-23078378.post-1141016524920191982006-02-26T23:40:00.000-05:002006-03-12T17:59:03.686-05:00<a href="http://photos1.blogger.com/blogger/4897/2358/1600/Maroon%20Bells%20043.2.jpg"><img style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://photos1.blogger.com/blogger/4897/2358/200/Maroon%20Bells%20043.1.jpg" border="0" /></a> <div><span style="font-family:trebuchet ms;">Hello Fellow Marathoners- 2/12/06</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;">I hope your weekend long run went well. Only two more weekends of long training sessions then you will start to taper in anticipation of Rome. The finish line is only 6 Sundays away so hopefully you are have bought those new shoes and socks and stuck to your regime. In the last weeks I have covered many aspects of marathon training from hydration, clothing, stretching to blisters and tapering. Today I would like to cover something very critical to your success in the marathon but often overlooked; <strong>drinking on the run</strong>. </span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;">Something so simple if not done correctly can make your day <strong>not </strong>so memorable plus you can add precious seconds to your time while attempting to maneuver yourself a spot at the water station. How many times have you spilled fluids all over yourself or even hyperventilated after drinking? Many of the world's top marathoners have a particular strategy when approaching a volunteer at the water stations and say learning how to drink during a marathon was the hardest thing about moving up in the race.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;">Boston Marathon race director Dave McGillivray shares his tips and how to get in and out of the water station and get that fluid in your mouth and not on your shirt. I also included some of my own tips with Dave.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;">Good Luck this week with your training.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;color:#ff0000;"><strong>1. Single Out-</strong></span></div><div><span style="font-family:trebuchet ms;">As you approach the water station, pick out a volunteer who is ready to hand off a cup. Keep an eye on other runners who might cut infront of you. Don't stop at the first table because that will probably be backed up with other participants. Pick a table in the middle and by all means <strong>don't wait</strong> for that last table. You might miss the table or the hand-off. Be careful of your footing too, there is water and cups everywhere which could lead to an unfortunate fall.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><strong><span style="font-family:trebuchet ms;color:#ff0000;">2. Call Out-</span></strong></div><div><span style="font-family:trebuchet ms;">Call out to the volunteer naming what your what, be it a sports drink or water. If need be, point to the volunteer so they know what you want.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;color:#ff0000;"><strong>3. Reach Out-</strong></span></div><div><span style="font-family:trebuchet ms;">Get that arm out early! Don't wait until you are on top of the volunteer to grab the cup. The sooner you get that arm out the better avoiding a spill. And most importantly, always say "Thank You". </span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;color:#ff0000;"><strong>4. Squeeze-</strong></span></div><div><span style="font-family:trebuchet ms;">Curl your wrist towards you then squeeze the top half of the cup to make a funnel out of it. Always try to throw the cup well off to your left or right so it's not on the race course. And ofcourse look before throwing your cup so as not to drench a fellow racer.</span></div><div><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;color:#ff0000;"><strong>5. Quaff-</strong></span></div><div><span style="font-family:trebuchet ms;">Once you complete an inhale, the quickly quaff or guzzle the fluid in one clean gulp. Then exhale with your next few breaths to help your breathing "catch up". </span></div><div><span style="font-family:Trebuchet MS;"></span></div><div><span style="font-family:Trebuchet MS;">Don't forget to read more of my fit tips at the website <span style="color:#3333ff;"><strong>Self-size.</strong></span>It is a <a href="http://www.self-size.com">great nutritional site </a>that shows you the way to a better and healthier lifestyle with the Mediterranean Diet. So you might not be ready to run the Rome Marathon but you are only a step away to successful weight loss. </span><span style="font-family:trebuchet ms;"></span></div><div><span style="font-family:trebuchet ms;"></span></div>Angela M Lombardihttp://www.blogger.com/profile/11609297191678654487noreply@blogger.com