Loose Dogs & Running Safety 04/07/2010
 “I know this sounds crazy, but running excites dogs.”What should you do when you encounter loose dogs while on a run? There are 74.8 million dogs in the US. Each year, dogs bite more than 2% of the US population. That's 4.7 million dog attacks annually. Almost 800,000 dog bites per year are serious. One out of 6 require medical attention. Dog bites send nearly 368,000 victims to the E.R. Annually. Wow!........ Add Comment  Us runners have relationships with our running shoes. A runner may not remember what happened on last week’s episode of 30 Rock, but she could tell you what shoes she wore when she set her 10k PR. A runner could tell you the merits of last year’s version of shoe x versus the updated version of shoe x. I think I have more pictures of running shoes than of my sister on my iPhone. (Granted, she lives 600 miles away. I see my running shoes every day).
I have a hard time parting with my running shoes, and I know I’m not alone. The pile of shoes that build up in our closets and our car trunks represent sacrifices and silent victories. But at some point, when the piles get too high, too smelly, or become a sore spot between you and your spouse, something’s got to give. So what can you do with your old shoes? Throwing them into the garbage seems wasteful. You probably know to donate them, but did you realize there are a lot more options out there than the local thrift store? Here are a few ideas... Core work for runners 04/01/2010
 Personal trainers, coaches, boot camp instructors, yoga teachers, physical therapists -- everyone tells runners that they need to work on their core. But even though everyone says that you should do it, it's still important to understand the basics -- what exactly you're focusing on and why. What is your core? When I work with runners, I like to define the "core" as going from the middle of the quads through to the bottom of the rib cage. So we do exercises focused on the quads/hamstrings, the hip flexors, postural muscles and abs. Specifically it's important to focus on muscles that aren't used when running. Since pretty much all of the running you're doing is in a straight line, it's important to incorporate exercises that involve moving laterally. Examples include:Fire Hydrants -- on your hands and knees and pretend you're a dog. Enough said. (check out the video below)
Tradition or Addiction? 03/31/2010
 Life these days features near constant change. Family members move across the country from each other, technologies become obsolete months after they are introduced, and mid-life career changes are now the norm.
In the midst of all this upheaval, it is easy to lose a vital piece of our social lives: tradition. Tradition provides an important connection to our past, but it also provides something more. Social theorist Anthony Giddens argues that tradition provides a framework for action that doesn’t require us to question alternative options. Tradition can therefore provide us with needed comfort and security in a world of confusing possibilities. In the modern world, however, we are quickly losing that sense of tradition. As we move around the country, switch jobs, and change social circles, we are confronted with nearly complete autonomy and an endless array of possible actions. Without tradition to help guide our choices, we can become virtually paralyzed with options... Goal Setting: Important Concepts 03/30/2010
 Working towards a goal is a big part of running. It helps motivate us on those early mornings, and when we reach our goals it helps justify all of the hard work and sacrifices along the way. Picking a goal may seem easy, but in my experience there are several factors that influence how effective a goal is for you.
Time Frame: Ideally, you should have short-term, intermediate, and long-term goals for your running. That makes it easier to stay focused on what you are doing this week as well as the big picture. These goals should be complimentary. With my athletes, we generally look at a short term goal as what we're accomplishing that month. An intermediate goal is what we're aiming for that season, and a long-term goal is based on the full year, or even their college career. For example, an athlete who is trying to make the national championships during the spring track season might have an intermediate goal of a top-35 finish at the cross country national meet. Their short-term goal will vary with each month, but an example of an early season goal would be to increase their long run to 14 miles, and the total volume of their repeat workouts to 5 miles..... My first track coach 03/30/2010
 Last year, my dad died of pancreatic cancer. Today, March 30, would have been his 55th birthday. My thoughts drift away in memory. The reason I even decided to start running track was because my dad always spoke so fondly of his high school hurdling days. I was 6-years-old then and just wanted to do everything my dad did...you remember those days. I remember all those sunny Saturdays at the track while other kids were doing little league. Between events, I used to sit in my dad's lap in the stands. He would ask me if my muscles were sore. They never were, but I always said yes because then I got a little massage. While my mom was screaming her lungs out on the sideline for me, my dad sat back calmly and quietly. Of course, I didn't realize until a few years ago that he was probably more nervous than I was. Another thing I didn't realize until later was that my dad bragged about my track success to anybody and everybody—just out of my earshot. When I got a little older and my dad saw that I was talented and passionate about track, he began to “coach” me. (The school track team coaching for my age was more like babysitting). He taught me how to lean forward when I landed in the long jump pit, rather than to fall back on my hands. He taught me to anticipate the starter's gun without false starting. He taught me to lean at the tape. When I got to junior high, many changes happened. Of course, I got my first opportunity to try hurdling and continue following in his footsteps. I was a good hurdler and set a school hurdling record in 8th grade. But, I also started high jumping. My dad didn't know anything about high jumping. Looking back, I think he felt a bit useless to me. What tips could he give me? What stories could he tell? Instead, I had to teach him the nuances of the event. As I got into high school and college, I pursued the high jump and gave up hurdling. I could tell my dad was proud, but he didn't want my head to get too big. Once in college, we actually got into an argument after I won the conference meet in the high jump and qualified for nationals. I don't even remember what it was about, other than him nit-picking me. My dad had been such a good coach that I'd surpassed him, and now he didn't know what to do. One of my favorite track moments with my dad was my very last track meet ever—NCAA Nationals in 2000. My parents stood on the fence line with my coach watching me. When I attempted a height that would have been a new personal best for me, I got so close to clearing it. Apparently, Mr. Silent-and-Calm was jumping up and down and waving his arms around. He ended up slashing his arm on the pointy top of the chain link fence they were leaning on. He had a huge, bloody gash. Even though I had left the path of his footprints and was blazing my own trail, I never forget that I wouldn't even have been out there walking if it weren't for his influence, coaching, and support. I love you, Dad! Happy birthday. Staci Marquez-Nichols “I can’t think of a more versatile tool to increase foot speed, coordination, deceleration training and varying levels of the stretch shortening cycle training,.." |  Navigate using the topics belowAll Follow us here
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