You can read my previous recaps here and here.
After the Dog Run, it was time to gain some knowledge! I was looking forward to the seminars during the afternoon. In all, I attended four seminars – all totally different but equally great!
Even though I was using the phone app all weekend, it was nice to have this banner to show where all the seminars were being held that day.
Getting the Most From Your Machine: Secrets to Strong, Injury-Free, Fast Running
|Dr. Jordan Metzl and an
employee from Runner’s World
Since I often have have hip pain during long runs I was really interested in this session. Dr. Jordan Metzl provided a wealth of information. Some of the most important takeaways include:
- Set goals every year because it’s easy to get complacent in your fitness journey (he does one marathon and Ironman per year).
- Try to be pro-active when it comes to strength training – don’t wait until the injury occurs.
- Some runners suffer from Weak Butt Syndrome (LOL). Weak glutes can lead to other injuries. One exercise that can help strengthen the glutes is balancing you weight on one leg.
- He recommends the Spring app which is a movement based app that picks music for you based on the cadence you select.
- His favorite recovery tools include foam rollers and ice baths.
- Soreness vs. injury – If the pain is changing how you actually run, then you need to get it checked.
- He recommends light workouts after very strenuous workouts and suggests doing some kind of activity everyday, even if its just 15 minutes.
- How do you not get fatigues when training? Remember to make it fun and make sure you have a nice balance between training and normal life.
- Eat evenly spaced out meals (4 per day), with each meal consisting of 25 grams of protein (this is especially important for the morning)
- Skipping protein can have a negative effect on your body and muscles.
- Feed your body good protein sources such as eggs, beans, nuts, chicken and beef.
- Protein bars are okay (only one per day) but make sure they have a lot of protein.
- Eat seafood twice a week for omegas if you are not taking an omega supplement.
- Recommended carbohydrate intake based on training time 3 grams for an hour, 3.3 grams for 1.5 hours, 3.6 grams for 2 hours and 4.5 grams for 3 hours.
- “Must Do’s” for every day include 3-4 pieces of fruit, 3 cups veggies, handful of nuts, whole grains, 3 dairy servings (highly recommends kefir) and quality protein.
- Immunity boosting foods include spinach, berries, broccoli, sweet potatoes, salmon, nuts and probiotics.
- Badwater 146 – This race was in Death Valley and you finish the race on top of Mount Whitney.
- He once did a burro race where he was attached to the burro at the start of the race. This forced him to keep up with the burro resulting in a 4:30 mile! At the halfway point the burro stops running and he had to drag the animal the rest of the way. Also the name of the burro was Taco Bell.
- He has run a race naked! He ran the Bare Buns Run and he was also the guest speaker at the dinner before the race.
- A few years ago the Amish reached out to Bart asking if he would run with them. Currently there are many runners in the Amish community.
- He ran the Comrades Marathon in South Africa in 2010. Athletes only have 12 hours to finish the race and he completed the race with 27 minutes to spare!
- In the future he wants to keep making changes in the sport. He wants to take resources to help the sport and convince anyone that they can run and show them the power of running.
The last seminar I attended was with the great athlete, Deena Kastor! She currently holds 4 U.S. records – 5K, 10K, Half Marathon and holds the World’s Master Record for the marathon and half marathon. She has represented the U.S. in three different Olympics – basically she is awesome!! What I noticed automatically about Deena was her positivity. She also gave great advice about running:
- Running is not an individual sport, its a community sport
- “Harder moments in a race are an opportunity to triumph over adversity”
- Deena is very much into motivational quotes and mantras. She has a board of these quotes in her house and she also says to talk to yourself positively.
- She is an avid foodie and cooks often. She believes in fueling our bodies with the best food possible because “we are worth it!”
- For injury prevention she is a strong believer in listening to your body and she believe in rest (both rest days and sleep)
- She gets inspiration from social media and watching runners pursue their dreams.
- Carve out things that don’t give you something in return. You must love the people you are around and limit the negative energy in your life
- Last but not least, always have gratitude!
I attended the 5:45 dinner. Take a look at all the yummy options we had available!
Because I was starving at this point, I forgot to take photos of the room and the food (sorry), but trust me when I say it was a great set up! Tons of tables and the food was in the middle of the room. Everything looked so fresh! I loaded up my plate with grilled veggies, penne and farfalle pasta with vodka sauce, mixed greens salad with spicy miso dressing, garlic bread and a fresh fruit tart. Basically everything was amazing and I wanted to get seconds but decided not to because I didn’t want to overeat. After everyone had a chance to get their food, Bart Yasso and David Willey welcomed us to the dinner.
Although I didn’t get to see any other bloggers at the dinner, I had a nice time chatting with the people at my table. I met a nice couple from Washington DC and they were running the race together. There were also two young girls (I believe they were in middle school or high school) that ran the 5K and were volunteering at the half marathon the next day. There were also four other women, all running the half marathon.
After the dinner I went back to my hotel to prepare for the race the next day. In my next, and final recap, I’ll discuss the very hilly half marathon!