| At the Races |
Covenant Kids Run (Mar 28, 2009)
The Covenant Kid's Run on Saturday evening was a huge success. Their journey started at the Zoo and ended on the 50 yard line of the Neyland stadium. We enjoyed our training program and hope that next year will be an even bigger and better group. Many thanks to Covenant for supporting this wonderful run. Way to go to the kids!
Covenant Knoxville Marathon/Half-Marathon/5K (Mar 28, 2009) -
The weather was not most cooperative; however, the spirits ran strong on Sunday specially as the runners covered the difficult miles leading up to mile 24. Congratulations to all who completed the either the Marathon, Half Marathon of 5K. First time marathoner Craig Brackett started running with our No Boundaries program last year. He showed up at Mile 24 with the biggest grin on his face as he had kept his plan to run the marathon a secret. Later he writes : "I didn't tell you I was doing my first Marathon here in Knoxville because I wanted to surprise you. I told Callie I wanted to show up at the Mile 24 Water Stop and say just what I did...." Did you know your first No Boundaries runner is about to cross the Marathon finish line?"
 It was last year before the expo when we signed up for No Boundaries and I had no idea I would catch the running bug like I did. I want to Thank You for all the help you have given both Callie & I. Without learning the correct training techniques and the importance of building slowly, I have no doubt I wouldn't have accomplished what I did yesterday.
I finished just under 5 hours. With a gun time of 4:59:19 and a chip time of 4:57:35, I'm ecstatic. I ran/walk the entire race using the interval system and I feel great today. Only a little sore in one calve. I wanted to make sure I could still run the Flying Pig so I went at it as a training run. I had no idea I would feel or do so well.
I'd love to put a thank you in the April newsletter to thank all the volunteers at the water stop. It was great seeing all of the NOBO Alums and Fleet Feet friends before the last 2 miles.
Race results can be found here.
Checkout the race photos in our photo gallery.
Knoxville Marathon Pacers (Mar 28, 2009) -
The pacers sponsored by Fleet Feet Sports did an outstanding job pacing their respective groups. If you decide to run a half-marathon or a marathon, consider running it with the experienced runners in charge. See them in action and sign up for a group next year.
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| Coach's Corner |
Ways to Recover After Your Race
Congratulations, you've finished the marathon!
. . . Now what?
Complete marathon and half marathon recovery can
take anywhere from several weeks to several months, depending on the
intensity of your race performance and your race-day recovery strategy.
Truth is, post-marathon recovery is inevitable, but the speed at which
you recover can be drastically improved by following a few simple
post-race tricks.
1) Keep It Moving. Going for a walk may be the last
thing you feel like doing after crossing the finish line,
but an adequate cool down immediately following the race is
key for recovery. Moving for approximately ten minutes after
your race will allow your heart rate and blood flow to
return to normal levels, thus reducing the risk of leg
cramps, nausea, and dizziness. It is also important to get
up and walk for 10-15 minutes every few hours for the rest
of the day in order to increase circulation in the legs and
to reduce stiffness.
In the days and weeks following your race, fight the
urge to become a permanent part of your couch. Go for short
walks (or even some short, easy jogs). Be certain to keep it
easy; the goal is not to get in a good workout, but to keep
your muscles loose, encourage circulation, and aid the
healing of your fatigued muscles. Think of it as a "reverse
taper." Keep the distances short and the intensity low,
slowly increasing the duration and effort level of your
workouts over the course of several weeks.
Lastly, as another part of your "active rest," schedule
a massage. A deep tissue massage is a great way to treat
tight hamstrings, quads, and calves. It also effectively
rids your muscles of the toxins built up over the course of
your training. (Foam rollers and massage sticks are
excellent tools you can use at home to work out the knots
and tightness in your muscles.)
2) Feed the Crave. Your body has just completed a
grueling race, and it has used up its stores of energy in
the process. It is vital that you make a concerted effort to
stay hydrated and to replenish your body's fuel in the hours
and days following your race. Your body absorbs nutrients
most efficiently within 30-60 minutes after you cross the
finish line. To stay hydrated, drink electrolyte-enhanced
liquids immediately after your race as well as throughout
the rest of the day. Try to eat food with a combination of
protein and complex carbohydrates (such as a peanut butter
and jelly sandwich) as a post-race snack. Over the next few
days, while you certainly deserve to indulge in a treat or
three(!), don't forget to eat well-balanced meals with
approximately 50%-60% complex carbohydrates in order to
replenish the body's energy stores.
3) Ice It Up. An ice bath may not sound as inviting
as a hot tub, but it is exactly what your body needs. In
fact, steer clear of a hot bath the day of your race. The
warmth can actually impede the recovery of your muscles. Ice
will help reduce inflammation (thereby speeding up
recovery). Fill your bathtub with cool water and add a bag
or two of ice. Then climb on in! Suffering through
approximately 10 minutes of a chilly bath will help you
avoid suffering through days of aches and pains. If you
can't stand the thought of an ice bath, try elevating your
legs and wrapping them in ziploc bags filled with ice.
4) Call It a Night. For the entire week after the
marathon, schedule an early bedtime. Not only is sleep
necessary for fighting general fatigue (which you may feel
in excess in the days following your race), but it is
critical for keeping hormones at ideal levels and improving
mental clarity. Sleep is your body's rebuilding time, and
the sleep you get before midnight is vital to that
rebuilding. Thus, shoot for at least 8 hours of sleep and--
early as it may seem-- a ten o'clock curfew.
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