BALTIMORE — A runner who collapsed Saturday morning while participating in the Baltimore Marathon and later died has been identified as an MIT graduate student.The runner was identified as Peter Curtin, 23, of Boston.

Baltimore City fire spokesman Kevin Cartwright said Curtin collapsed at mile 23 with a core body temperature of 107 or 108 degrees. Fire officials said he was in cardiac arrest when he was taken to Union Memorial Hospital at about 11:20 a.m.

Source: wbaltv.com

It’s sad to hear about stories such as this one because a marathon is an event where people reward themselves with a beautiful experience. Knowing one’s limits is important to your intensity of training for a marathon but especially tolls it can take on your long term health. Unfortunately, the runner pushed himself too hard and passed away

Running a cold, stuffy December marathon isn’t the dream marathon for average runner. For runners like you and me, we want a challenge. Running a December marathons, in almost all places around the world, isn’t always in a nice climate.

The training you do for the marathon will only get you there to race day. To actually run the race, you have to be mentally tough and prepared to run a challenging. This is something to keep in mind when facing an obstacle such as a marathon in colder climates. Below is a list of Marathons in the US…

photo credit: gatogrunge

 Marathons in December:

• Baton Rouge Beach Marathon – December 5, 2009
• Envirosports Death Valley Borax Marathon  - December 5, 2009
• St. Jude Memphis Marathon – December 5, 2009
• Tecumseh Trail Marathon  - December 5, 2009
• California International Marathon – December 6, 2009
• Zappos.com Las Vegas Marathon – December 6, 2009
• Marathon of the Palm Beaches – December 6, 2009
• Santa Barbara International Marathon – December 6, 2009
• St. Croix International Marathon, Half Marathon & Marathon Relay – December 6, 2009
• Charlotte’s Thunder Road Marathon – December 12, 2009
• Kiawah Island Marathon – December 12, 2009
• Rocket City Marathon – December 12, 2009
• Roxbury Marathon – December 12, 2009
• National Ding A Ling Day Marathon & Half Marathon – December 12, 2009
• Holualoa Tucson Marathon – December 13, 2009
• Season’s Greetings Marathon & Half Marathon – December 19, 2009
• Florida Marathon – December 19, 2009
• Jacksonville Bank Marathon – December 20, 2009
• Santa’s Marathon & Half Marathon – December 20, 2009
• Year End Marathon & Half Marathon – December 31, 2009

I would love to know if you’re running a December marathon above. Best of luck!

This is the second part of the [Definitive Guide] Interval Training For Runners – Part 1.

In the first part of this article series, we talked about what interval training is, how interval training will help your marathon training, and the triple threat components of interval training. My one goal with this post and this blog is to push you outside your comfort zone. Try interval training at least once before you make any final decisions.

Why You Need to Sprinkle Interval Training Into Your Marathon Training

There are many benefits to interval training but a few dominant benefits can make a dramatic impact on your marathon time.

By running at higher intensities, you have the ability to develop your muscles and transform your current form to an efficient form. Running at higher intensities over and over again, your muscle memory kicks in and creates an “imprint”. Next time you run at that intensity, your muscles will remember how they worked last time so you can further perfect the running form through the current run.

photo credit: tonivc

Training at higher intensities also reduces the likeliness of injury, believe it or not. If you are thinking, “How the heck am I NOT supposed to get injured when I’m running like the wind?!?” The fact of the matter is that when you consistently implement interval training, you build a higher threshold for your joints and muscles to endure without feeling any pain, discomfort or “hit the wall” early in your run.

The Key To Interval Training Success: Warm Up!

Runners don’t want to warm up because it’s boring, it’s time consuming and it’s lame. You know what’s more boring and lame? Sitting at home on race day because of a stupid, preventable overuse injury that took out your knee.

Instead of thinking of a warm up as a waste of time, perceive it as insurance. Warming up is your back up which is similar to insurance; “just in case”. You know that no one plans to get in a head on collision. This goes for running as well: no runner prays for a paralyzing knee injury.

Do a quick 5-minute warm up before your training session and a 5-minute cool down after your race.

Example of an Interval Training Session

• 5 minutes of Warm Up + Stretching
• 3 minutes of low intensity work – run at a pace where you could comfortably talk to the person beside you
• 1 minutes of high intensity work – Hit your target heart zone
• 3 minutes of low intensity work – reduce your pace so that you’re back at that comfortably speaking pace. If you are just too tired too continue, stop completely and start again after the full rest. Turn it down a notch on your high intensity runs.
• 1 minutes of high intensity work – Hit your target heart zone. You’ll find that you might be tired but you get more comfortable with the level of intensity.
• 3 minutes of low intensity work – reduce your pace so that you’re back at that comfortably speaking pace.
• 5 minutes of cool down.

The above example is based on the 1:3 Work/Rest ratio we discussed. If you didn’t read that, go through it to understand what it means. This example is to illustrate how to structure your interval training sessions. You can easily tailor them to your own fitness levels.

Taking Action!

Please, please, PLEASE don’t make this blog another one to skim through and brush it off. I taught you why you need interval training in your marathon training and a beginner’s example for an interval workout. If there’s anything I can do to help explain interval training in a way where you can understand it thoroughly, please ask.

PS: What are your experiences with interval training? Liked it? Hated it? If you still have questions, give me a shout below! :)

Interval training plays an important role in your ability to run fast. Interval training requires you working your muscles at high intensities so if you are a complete newbie to running, I recommend that you start with the 3 part article on Beginner’s Guide to Distance Running. Once you have a foundation built, you can really reap the rewards of interval training and other forms of training without risking an injury.

What is Interval Training

Interval training is physical activity with burst of high intensity work alternating with periods of low activity or rest. As an example, a part of your interval training may consist of you running at a 7 mph pace for three minutes and then rest at a 2.5 mph pace for one minute.

photo credit: kk

How Interval Training Works

Unlike regular running with a consistent pace, interval training alternates between periods of high intensities and low intensities. This means that when you’re doing interval training, you are working both your aerobic (with oxygen) and anaerobic (without oxygen) systems.

While training the aerobic system is important, training your anaerobic system allows you to blast through the wall. Effective anaerobic training is necessary to increase each runner’s anaerobic threshold. The individual anaerobic threshold is a factor that determines the athlete’s level of peak performance.

Let’s put this in English:

“For the past few months, Fred has been consistently running 2 miles three times a week.  He decided to start training for a 10K and increased his mileage. When he began running longer distances, he noticed that at 2.5 miles, he would “hit the wall” so hard that he had to stop (low anaerobic threshold).

As he started implementing interval training into his schedule, he realized that each week, he would be able to run further before “hitting the wall” or feeling the same level of discomfort (increase in anaerobic threshold).”

The Triple Threat

There are three components of interval training that when compounded, can make your bland run into a hell of a ride!

1) Intensity

The intensity you train at during your high intensity periods as well as your low intensity periods play a huge role in your ability to grow as a runner. Here are the two extremes: if your high intensity periods are too intense, your going to burn yourself out SUPER FAST. On the other side of the coin, if your low intensity periods are too intense, than there is no period of recovery. If runners aren’t able to recover in that low intensity period, their high intensity periods will consist of a sub par performance.

2) Work/Rest Ratio

Intensity is the most important factor of interval training but if there isn’t an equal balance between the high and low intensity periods, there is a higher risk of getting injured. There needs to be an equal balance because both the anaerobic and aerobic systems must be worked enough to challenge the targeted muscles so on race day, you are physically prepared.

An example of work/rest ratios are 1:1, 1:2 or 1:3. These ratios would translate as follows: (1:1)  high intensity for 1 min, low intensity for 1 min, (1:2)  high intensity for 1 min, low intensity for 2 mins, and (1:3)  high intensity for 1 min, low intensity for 3 mins. There is nothing with resting for 3 minutes. If that’s how long it takes for your body to recover, so be it.

3) Duration

Our goal as runners is to run longer distance races such as marathons and half marathons. To run these longer distance, our primary goal isn’t to be a “Speedy Gonzalez” to finish the whole marathon; you’d be out of your mind! Our goal is to push that anaerobic threshold further to prevent injury and reduce the chance of “hitting the wall”. I will provide an example of an interval training session below, but I believe less is more. There’s a fine line, but I don’t believe that interval training for a couple of hours will do anything positive for your marathon running hopes.

Interval training has really helped me during my runs because it gives me confidence during those periods where you feel too tired to keep running. I recommend you try the example I will give you in part 2 of this article or your own tailored version of the example to really take advantage of interval training. Just keep in mind, quality over quantity.

Part 2: [Definitive Guide] Interval Training For Runners – Part 2

PS: What are your experiences with interval training? Liked it? Hated it? If you still have questions, give me a shout below! :)

When you start to train, especially as a beginner, you will see crazy results in the beginning weeks of your training. This is mainly due to the fact that your body hasn’t been trained before and adapts quickly to training of specific muscles. When the body gets used to the similar intensities of the workouts, the body gets used to it and you end up not seeing little, if any results. In weeks 8-10 of your marathon training, you might feel as if you’re not improving at all.

You feel as if you’re running hard and fighting to finish the recommended mileage every week but next week, you’re still having trouble completing that same distance. What happened??? Why aren’t you improving week by week?

In article by Coach Jenny, Breaking through a Plateau, she advised a 43 year old woman to break through her plateau.

The Question

“I’m 43 and started a weight-loss program in January. I’ve lost 41 pounds and would like to lose 40 more. But I’ve plateaued and don’t know what to do. I record my calories and have been walking 2 miles a day; recently I started to add in some jogging. Can you help me get past this plateau? – Kim”

Congratulations to Kim for losing that first 40 pounds! Just because Kim has already lost 40 pounds, she has the right habits in place to make losing the next 40 pounds much easier.

The Reason

The biggest reason why she experienced a plateau is because her training is the same old thing every day. If you train by running or walking the same distance with the same intensity on all your workouts, there is no progression.

photo credit: LuLu Witch

The problem with doing the same workout everyday is that your body isn’t being challenged. Think of it like this: if you ask a 2^nd Grade student, “What’s 4×4?” That student doesn’t know. If you tell him the answer of 16, he now knows. BUT, if you ask him the next day, “What’s 4×4?” He’ll say 16. You keep asking him everyday that same question and he’ll tell you that same answer. If you wanted to challenge him and ask, “What’s 4×5?” he wouldn’t know because he hasn’t learned how to do it.

This is the same with your body and running a marathon. If you ask it to run longer distances after running the same distance for the last 2 weeks, it will have issues adapting. If you were to keep running the same distance, you won’t be ready for the marathon ‘cause your body isn’t ready for that distance. By now, you’re probably thinking “that’s cool, but what do I do???” …I’m getting there.

The Solution

There are many components of your training you can change up but I would recommend the two most effective methods:

1) Don’t run back to back training sessions with the same mileage or intensity

2) Cross train to challenge yourself

Spicing Your Workouts Up

Changing your workouts is a good idea when training for a marathon. When you begin to train on alternate days and mix up the level of intensity and the distance being ran, you really keep your body guessing because it doesn’t get comfortable with a distance or intensity.

Cross Training Your Way to Tearing Down the Plateau

Cross training simply means to train the same muscles you use when running through different mediums/sports. For example, an elliptical is an option because it mimics the similar movements of running. I personally like to swim because of the pressure it puts on the lungs and challenges my endurance.

Now It’s Your Turn

Have you plateaued while training for your marathon? If you overcame it, share what you did or what you are doing now to make it a thing of the past. Also, what’s your favourite way to cross train?

photo credit: terriseesthings

If you think you’re too old to run a marathon, think again! There are many people out there, just like you, who dream of running a marathon and do it. On the other side of the spectrum, there are people who get past the 50 years milestone and it all goes downhill: more aches, more pains, sickness, etc. Why does this happen? Is it really caused by your age or is it your mindset towards your life?

There are thousands of people that decide to take the leap and run a marathon each and every year. Many of those thousands are people over the age of 50. You still may not be convinced. I want to illustrate the power of the mindset towards running by sharing a story with you of a woman who accomplished just what we’re talking about today: she ran a marathon…at age 65!

I came across a story of a woman, Cammy Wesson-Cohen, who dreamed of running a marathon after she saw one of her friends running the Rock ‘n’ Roll marathon and decided that she was going to do it. She was always fit and active but as life progressed, she got caught up in things to do and just pushed her health to the “to-do list” (does that ring a bell?)

Cammy’s Story

I want you to read this story, understand Cammy’s mindset and how she fulfilled her dream.

Cammy shared one of her mindsets in terms of time training for the marathon:

“I just knew it was going to take me longer and I wasn’t going to compete with the fast guys.”

When you will run your first marathon, keep one thing in mind: just finish. Don’t get caught up in the pace, and the speed that everyone else is measuring up with. Run your own marathon without caring of what speeds other runners are running at.

I hope you enjoy the story and take to heart what is your are capable of.

PS: Talking to your physician regularly is a necessity but what is your biggest concern with running your next marathon? Is it injury? Is it failing to complete the marathon? What is stopping you from running your next marathon?

There are so many marathons in 2009 that happen in US and Canada that we have a lot of options when choosing the marathon specific for us. But, I wouldn’t leave you hanging by not providing a proper list of marathons in the UK:

September

• Carver Wolverhampton City Marathon – September 6/2009
• Moray Marathon – September 13/2009
• Robin Hood Marathon – September 13/2009
• New Forest Marathon – September 27/2009

October

• Baxters Loch Ness Marathon – October 4/2009
• Leicester Marathon – October 11/2009
• Snowdonia Marathon – October 24/2009

December

• Luton Marathon – December 6/2009

PS: Have we missed any marathons? Let us know. And if you are in another country training for your next marathon, give me a shout!

photo credit:  Pabo76

There are many marathons in 2009 left so here’s what I have for you: I set up the remaining marathons in 2009 with their links to make it easy for you to get more information.

August

• Hood to Coast 197-Mile Relay – August 28/2009

September

• Kauai Marathon – September 6/09
• Lewis and Clark Marathon – September 19/09
• North Face Endurance Challenge Mid-Atlantic – September 19/09
• Akron Marathon –  September 26/2009

October

• Medtronic Twin Cities Marathon – October 4/09
• Milwaukee Lakefront Marathon – October 4/09
• Portland Marathon – October 4/09
• Bank of America Chicago Marathon – October 11/09
• Des Moines Marathon – October 18/09
• Denver Marathon – October 18/09
• Detroit Free Press Marathon – October 18/09
• North Face Endurance Challenge Midwest – October 24/09
• Marine Corps Marathon - October 25/09

November (Marathons in 2009)

• ING New York City Marathon – November 1/09
• Rock ‘n’ Roll San Antonio Marathon – November 15/09
• Philadelphia Marathon – November 22/09

December

• The North Face Endurance Challenge Championship – December 5/09
• Las Vegas Marathon – December 6/09
• Dallas White Rock Marathon – December 13/09
• Honolulu Marathon – December 13/09

PS:Competing in one of these marathons in 2009? Tell us which one and we’ll be cheering you on!