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- From: gontang@electriciti.com (Ozzie Gontang)
- Newsgroups: rec.running,rec.answers,news.answers
- Subject: rec.running FAQ, part 7 of 8
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- Organization: Int'l Assoc of Marathoners (IAM)
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- ===========================================================
-
- Answers to REC.RUNNING FAQ and Interesting Information
-
- This posting contains answers to frequently asked questions posted to
- rec.running plus interesting & useful information for runners. If known,
- author's name/email address are given. Send me Ozzie Gontang
- <gontang@electriciti.com> any corrections,updates, suggestions, or proper
- info of sources or holder's of copyright.
-
- Running and Pregnancy. Paula Vanzant-Hardick <exupaul@exu.ericsson.se>
-
- I have been running for oh, about 11 or 12 years now and have run all the
- way through all of my pregnancies. I feel like it has made them healthier
- for both of us. I have never had any kind of a problem with low iron, high
- blood pressure or any real pregnancy related maladies.
-
- I also believe that had I not run, my recovery time after each baby was
- born would have been significantly longer than they were. Even after my
- second one (the C section, I could walk a couple of miles within about 10
- days after delivery).
-
- Running is a FABULOUS form of stress management.
-
- Now to my diet, I just really maintained my normal diet, the only thing is
- I may have been a little heavier on the fresh fruits (trying to avoid that
- refined sugar you know) and I usually drink at least 10 8oz glasses of
- water a day (you notice I say at least). The water I think also helps to
- keep the yuckies away.
-
- I am planning to continue my training regime as usual with this pregnancy
- as I have with the others. I guess the only thing that I may do a bit
- differently during pregnancy is if I really feel like I need to walk during
- any of my runs, I will, it may only be a few feet or it may be 1/2 mile
- but if I have a feeling that I don't think should be there I don't hesitate
- to walk it off.
-
- Any of these other women who have run while pregnant may have other
- suggestions but I guess my biggest thing is to just really do what feels
- best for the person.
-
- And one last note, there were times during each of my pregnancies that I
- would have rather had a nap, but instead would drag myself out for a run, I
- would not only feel better after I had run, I would have TONS more energy
- (and the second, third and now fourth time that is VERY important.)
-
- Thanks for asking and giving me the opportunity to share my thoughts!
- Paula (and the thundering herd--Tom, Shaun, Alexa, Erin and #4)
-
- excerpted by Paula from UK version of Runner's World May 1995
-
- "Running for Two" (subtitle Good News- running during pregnancy can make
- you and your baby healthier!) By Joe Dunbar
-
- "There are two main issued: how will training affect the baby, and how will
- pregnancy affect running performance?....In General, the running you do
- when pregnant should be aimed at maintaining rather than developing
- fitness.
-
- The main danger to the fetus (that British spelling), according to Dr.
- Richard Budgett 0f the British Olympic Medical Centre, is from an increase
- in body temperature. The main effect of too great an increase in body
- temperature is damage to the fetus's central nervous system. The danger is
- especially great in the first three months, but you should be careful
- throughout the pregnancy. Budgett recommends that you limit the increase
- in body temperature to 38.9 Degree C (102 F).
-
- You are also generally recommended not to exceed a rate of 140-150bpm, but
- individuals vary enormously in their resting , maximum and training heart
- rates. Remember too that one effect of endurance training is that your body
- can control temperature rises more effectively ,so a runner who is highly
- trained before pregnancy should be in a slightly better position. Drinking
- plenty of fluids is essential to avoid dehydration and hyperthermia. This
- will also help to limit the temperature increase, so get into the habit of
- drinking regularly during training it's equally important to avoid
- hypoglycemia during and after exercise carbo drinks will help to replace
- [carbohydrates] both during and after exercise, provided that they aren't
- too concentrated. One recent project that followed two groups of 462
- suburban women through their pregnancies found that women who had burned
- more calories per week (as a result of greater exercise levels) tend to
- give birth to slightly heavier babies than women who had exercised less.
-
- ...the bottom line? Although each individual will differ, you should bear
- in mind the following guidelines on pregnancy and running:
-
- o It is safe to continue moderate training throughout your pregnancy,
- although individual complications may cause limitations.
- o Listen to your body and run as you feel.
- o There is no need to switch to other forms of exercise unless you
- have specific problems.
- o Use your heart rate and check your temperature during training.
- Stick to sensible levels to avoid hyperthermia.
- o Take plenty of fluids to limit the risk of dehydration and assist
- cooling.
- o You can reduce lower back pain by strengthening the abdominal & hip
- flexor muscles, & stretching the muscles around the pelvis and spine.
- o Try to avoid explosive exercise during pregnancy.
- o Try water-running sessions: they are specific to running but have
- far less impact, and water helps to avert hyperthermia."
-
- As I said, I found this article very interesting, and the parts that I have
- included are verbatim, unless in parentheses. Hope you find this
- interesting and of some use to all those expectant mom's who don't want to
- give up their running.
-
- A Mindful Way of Dealing with Out of Control People from Ozzie Gontang
-
- THE EMPTY BOAT
- from The Way of Chuang Tzu by Thomas Merton, 1965
- New Direction Publishing Corporation
-
- If a man is crossing a river
- And an empty boat collides with his own skiff,
- Even though he be a bad-tempered man
- He will not become very angry.
-
- But if he sees a man in the boat,
- He will shout at him to steer clear.
-
- If the shout is not heard, he will shout again,
- And yet again, and begin cursing.
- And all because there is somebody in the boat.
- Yet if the boat were empty,
- He would not be shouting and not angry.
-
- If you can empty your own boat
- Crossing the river of the world,
- No one will oppose you,
- No one will seek to harm you....
-
- When I confronted by reckless drivers, speeding skaters or bikers,
- I simply avoid them and say to myself,
- "Empty boat."
-
- Over the years, those two words have saved me from feeding
- anger, aggression and violence-both mine and theirs.
-
-
- Hints for the Success of the Four Hour Marathoner (Super-Fours)
-
- These Hints are from a brochure for Super-Fours, i.e. those running over 4
- hours in the Marathon. It was subtitled: "A Short Guide to the Care and
- Support of Four-Hour Marathoners, The Physically Distressed and Mentally
- Distracted Sub-Fours and The First Time Marathoner-Who Only Wants To
- finish"
- It was originally published by the International Association of
- Marathoners (IAM and pronounced "I AM") in 1988.
-
- The last 6 to 8 miles of the Marathon will test an individual physically
- but most of all mentally. No matter how well prepared on may be, the
- unknown of how one will be or how the weather conditions will be leaves
- one with some sense of discovery or travelling unfamiliar territoroes of
- mind/body. It is often for the righteous and well-trained that the fall
- from grace is the hardest.
-
- IAM Aware:
-
- Know that you will tell others your verbal time: "About 4 hours."
-
- Know that you will harbor a desired time: "I THINK I can do it,
- if all goes perfect,
- 15 to 30 minutes faster."
-
- Know that you will have an ideal or fantasized time:
- "Wouldn't it be great to break
- 3:30 in my first marathon."
-
- Acknowledge your desired time and Fantasy Time verbally to yourself, otherwise
- they will influence you finish time for the worse.
-
-
- Super-Four Success One:
-
- Set your time with a standard deviation (SD) of 15 minutes. The SD+/-
- (Verbal Time + 5 minutes). The mind/body message goes from a single
- second in time to a window of 30 minutes and respects the mind, the body
- and the conditions of the day.
-
- Super-Four Success Two:
-
- Starting a marathon 30 seconds to 60 seconds per mile faster than your
- race plan for the first 3 to 5 miles can slow your finish time from 20
- minutes to 90 minutes. That speed will burn off several times more
- glycogen in the first 3 to 5 miles than needed. You are fueled with
- energy from minimal running the 6 days before the marathon. You have also
- stored extra energy from eating and hydrating well the last three days
- before the marathon. Know your game plan and stick to it for the first 3
- to 5 miles when you are so full of energy. That energy can easily give
- you the power to run those first few miles at that 30 second to 60 second
- per mile faster...and not even realize it. It will remember somewhere
- between miles 18 and 26.
-
- Super-Four Success Three:
-
- The jitteriness you feel the morning of the race and the day before are
- from your body being fueled and needing to expend energy. You can
- identify it as fear, or nervousness, or worry. Just remember you haven't
- run more than 2 to 4 miles in 3 days. You body is ready to do
- something-Run A Marathon. You now feel what it's like not to run a few
- days...or the feelings 3 days after injuring yourself. To walk and
- sightsee 5 to 10 miles the day before the marathon is 500 to 1000 calories
- of energy plus the water to store the glycogen. You may not be able to
- replenish it by race time.
-
- Super-Four Success Four:
-
- In the past 6 months if you have moved, bought a house, changed jobs,
- started or ended a relationship, had a child (or fathered a child), have
- trouble at work or home that costs you mental energby, there is a good
- likelihood you will finish 30 to 60 minutes slower than you had planned.
-
- Super-Four Success Five:
-
- When you feel tired or unable to go on, should your mind go to the
- finish line, bring it back to the present. If your mind is at the finish,
- so is your body...even though it has 1 to 6 more miles jto go. Bring the
- mind to the present by saying, "I am at Mile ___ and am being drawn by a
- magnet to the finish. I hold my body up and erect and I am being pulled
- steadily to the finish."
-
- Super-Four Success Six:
-
- The last 10 miles push the crown of your head up and look to the
- horizon. By holding the head erect you save your shoulder muscles and
- balance not only the weight of your 12 to 14 pound head but also your
- breathing.
-
- Super-Four Success Seven:
-
- The last 6 miles run out from the pack and away from the curbside. You
- are in a trance state by mile 18. You will be open to and picking up
- visual and non-verbal cues of runners around you. If you are away from the
- curb and can see 200 to 300 yards in front of you, you will be running
- your own race. Should someone stop dead in f ront of you, do not give them
- any of your energy by getting angry or upset. Simply say as you pass them,
- "Don't lose your form. Even if you walk keep your good running form."
-
- Super-Four Success Eight:
-
- When someone running with you starts to speed up or to fall behind, or
- you start to pick up your pace or fall behind; in your mind, picture a pair
- of scissors in your hand cutting the cord between you and the other runner.
- Otherwise, you will be carrying that person in your mind...and it will
- only slow you down...or wear you out if they are in front of you. You can
- only be in one place physically, and that is directly above the space upon
- which you feet are running. Cutting that cord allows you to cut loose from
- a slower runner or free your mind from attempting to keep up with a faster
- runner.
-
- Super-Four Success Nine:
-
- When you run with someone, run shoulder to shoulder. If you run
- slightly behind, the mind often feels like it is having to catch up. If
- your image is that of being pulled or towed by the runner in front of you,
- then running behind is okay...unless the runner complains.
-
- Super-Four Success Ten:
-
- In a marathon to catch someone, wind them in over a mile to three miles.
- that way you waste no energy required to finish the last 1 to 6 miles.
-
- If you want to share your thoughts, suggestions, ideas, mantras, anecdotes,
- and your own Super-Four Success hints, please send e-mail them or send them
- to:
-
- International Association of Marathoners (IAM)
- Attn. Ozzie Gontang
- 2903 29th Street
- San Diego, CA 92104
-
- e-mail: Ozzie Gontang <gontang@electriciti.com>
- ph. 619-281-7447
- fax 619-281-9468
- Mindful Running: http://www.mindfulness.com
-