Congratulations to the runners last night who walked extra following the scheduled 25 minutes. In fact, the group completed the Passavant 5K course. Thanks to Kristie for leading the group. We'll be back tomorrow morning at 8 a.m. Good news, the weather forecast calls for only a 10 percent chance of rain.

The Passavant-Powerade Race is now less than a month away. Here's some great insight into the "mental" aspects of running, courtesy of Susan Paul at Runner's World:

Training programs focus on mileage and the physical fitness required of the targeted distance, but don't address the mental toughness that is also required—especially on race day. Racing makes us face ourselves. It's a reality check akin to standing in front of the mirror naked, and we all know how much fun that is!

Race anxiety gets to all of us, no matter how long we’ve been racing. For newcomers, the fear of being last or not being able to finish is powerful. On race morning I often feel like I have an angel on one shoulder and a devil on the other, like an old fashioned cartoon. Just knowing that all athletes experience race anxiety to some degree may help you battle your demons.

The good news is that I’ve found once the start gun goes off, the "voices" disappear, and I’m just running. I am not thinking about running, I am running—which is a big difference. Physical movement helps be focused on the moment. Be aware of your pace, other runners, the road, your breathing and you may find nagging doubts are drowned out. The race forces me to be "in the moment", as Oprah says, and she's right; it's a beautiful thing. Being in the moment, to me, is the beauty of racing. Here are some suggestions for building confidence before a race:

Trust your training
Have a training plan for your targeted race and follow it—just like doing your homework and studying before an exam. Yes, you will be nervous, but so is everyone else!

Positive self-talk
Plan now what you will say to chase away the demons. Think about your negative self-talk and specifically address it. Afraid of not finishing? Know you have gone that distance in training many times. Fear of being last? Well, so what if you are? Someone is going to be the last one in and it's better to have run the race than not to have run at all, isn't it? And with so many people walking races these days, I doubt you will be the last one in.

Use visualization
Imagine race morning. Go through the entire process of getting up, getting ready, driving to the race, and practice saying positive things to yourself. Visualize warming up, lining up, starting the race, pacing yourself, and crossing the finish line. Also visualize any glitches that may come up in the race like a shoe coming untied, muscle cramps, etc. and make a plan about what you will do. Plan walking for a moment, relaxing, taking deep breaths, and continue running when you are ready.

Focus on yourself
Go "inward" before the race. Focus on your breathing, heart rate and how you feel. Go through your usual run routine and ignore those around you. Some runners rely on iPods to block out other conversations before a race to stay calm and focused. Find what works for you.

Make a Race Strategy
Having a race strategy allows you to approach the race on your terms. Plan your start pace, walk breaks you may want to take, your goal run pace, and also how you will adjust if your plans don't unfold the way you thought they would. Plan for slowing down should you need too, have several time goals in mind (Goal A, B, and C). Figure out what is working for you and what isn't so you can prepare for the next race.

Training and racing is a learning process; our bodies and fitness levels are constantly changing, so the process is ever evolving. The more you know about yourself, the better prepared you will be to handle whatever comes your way. You were tough enough to ask the question, so I know you are tough enough to race!

Kristie Maro is leading tonight's group at 4:45 p.m. Tonight's session is 25 minutes using 2 minutes of walking and three minutes of running. Since it will be warm again today, please make sure to hydrate before and after the session. Here are some guidelines to follow, courtesy of Karen Sibert:



Have fun tonight! See you Saturday morning at 8.

Happy Monday! I hope everyone had a great weekend.

This week we cut our total time back to 25 minutes, but increase our run time to three minutes. We'll walk for two minutes, followed by three minutes of running for five sets.

For those who are training on their own schedule, let us know how it's going. What time are you training? Are you training with a partner? Questions?

As a reminder, you may register for the Passavant-Powerade 5K Race at any time. You have two options: on-line or in the Community Relations Department.

Rehabilitation Services is open tonight at 5:30 p.m. for those who want to do cross training. Kris is covering a baseball game and will not be available. Contact us if you need suggestions for some cross training exercises.

Here's an interview with Bill Rodgers, our special guest at this year's Passavant-Powerade 5K and 10K on May 26.

See everyone tomorrow at 4:45 p.m.

See everyone tonight at 4:45 p.m. Looks like another beautiful afternoon. Be sure to hydrate before we start.

Also, for those training before/after work and need a shower, Fitness World Health Club is allowing us to utilize their facilities. They open at 5 a.m. weekdays, 8 a.m. on Saturday, and 10 a.m. on Sunday.

I hope everyone was able to complete their Saturday training session later in the day or on Sunday. Sunday was a beautiful day to run. The combination of overcast skies, decent temperatures, and a constant breeze made it ideal.

Rehab Services is open at 5:30 p.m. today for those who want to get in some cross training. We're back on the road tomorrow at our new Tuesday time of 4:45 p.m. It's week three. We'll do the same 3-minute walk/2-minute run combination, but increase the sets from 5 to 6 for a total of 30 minutes.

Next to the Olympics, running's premiere event is the Boston Marathon. The 2012 event was this morning. Here's the recap. Kristie Maro finished the Boston Marathon in 2007.

Thanks to Mike Crowley for leading the team last night. It was a great afternoon!

Let me know how you feel about the warm-up exercises/stretching. Mike said everyone seem to be more comfortable with a fast walk to get warmed-up. Now that you know some of the warm-up exercises, perhaps you can stretch on your own, if that works for you. It's important to remember that each runner is different. What works for one, doesn't necessarily work for another.

Next week, we'll move to 4:45 p.m. for both sessions on Tuesday and Thursday. That will make it a little easier to remember. As always, if you can't make a group session, you have the schedule to do the training as your time allows.

Any questions, feedback, etc.? Let us know.

See you tomorrow at 8 a.m. Rehabilitation Services will be open Monday at 5:30 p.m.

And now for some fun reads on running, courtesy of Runner's World's RW Daily.

Kevin

Runners, good job this afternoon! How did you like our extra five minutes of training? The wind can make a difference. We'll do the same Thursday at 4:45 p.m. and Saturday at 8 a.m.

Mike Crowley is leading the group on Thursday. Don't forget to toss in some cross training tomorrow. Kris will have Rehab Services open at 5:30 p.m.

And now for a little inspiration.

Week one is complete! How's it going for you? Questions? Suggestions?

We had a good turnout for our first morning session today (one of our team members even got in a little "extra" training after our session was complete). It was 40 degrees at the start with a light wind. Several participants mentioned the uncomfortableness of the cold temperatures. Remember to dress as if it's 20 degrees warmer. It's good to be cold at the start. You'll warm -up quickly!

Next week we increase our time to 25 minutes with a combination of three minutes of walking and two minutes of jogging times five sets. Consider a cross-training activity either Sunday or Monday. Kris will be in Rehabilitation Services at 5:30 p.m. on Monday for those who want to explore some cross training activities.

See you Tuesday at 5:15 p.m.

Kevin

Kris has checked in to reply to Peggy's question about shin splints:

Putting some ice/cold packs on the shins after exercise is also a good idea to calm things down from the exercise completed. For everyone, it is more the idea that you are lifting the toes/front of foot off of the floor to work the muscles in the front of the calf area. A good exercise to continue is walking a certain distance on your toes/balls of feet and then turn around and walk on your heels back to your starting position. During the day, a person can stand and raise their heels off the floor for a particular number and then raise their toes/balls of feet off the floor for the same number of repetitions as their heel raises. Anyone that has issues with the so-called shin splint problem, we need to check your ability to balance and also leg/hip and core strength. Weakness in any of those areas can cause excess stress in numerous areas. Anyone that is having any sort of issues, please talk with me so we can stop things before they get worse/more serious.

Good job last night!

Patti Kircher asked how far we went last night. Since my GPS watch is currently out of order, my best guess is just short of one mile. I hope to have the watch back next week so we can measure the distance of each session.

Also, Trevor Huffman has given us the OK to use the weight training equipment in Rehabilitation Services. We hope to have details (days and times available) next week. Light weight training is a good cross training activity.

For those who can make it, see you tomorrow at 8 a.m. 

Best wishes to everyone for a Happy Easter!

Kevin

Good job runners and walkers! Day one in our 8-week training is complete. We'll meet again Thursday at 4:45 p.m. near the Emergency Department entrance. It will be the same routine of walking 4 minutes followed by 1 minute of jogging for four sets.

Consider a cross-training activity for days between the scheduled training. Cross-training may include swimming, cycling, light weight lifting, or a walk.

Thank you!

Thanks for attending today's meeting. You are an enthusiastic group! I'm excited to get started!

Be sure to check here or your hospital email for Passavant Training Team updates.

Here are time reminders:

Tuesdays at 5:15 p.m.

Thursdays at 4:45 p.m.
Saturdays at 8:00 a.m.

We'll meet outside the Emergency Department entrance.

Here's the "wet foot test" that Mike Crowley discussed. This will help determine your foot type.

And, here's the Springfield Running Center. Click on the "foot type" link. They make specific shoe recommendations based upon your foot type.

Questions?
Extension 5858

kevin.eckhoff@passavanthospital.com

See you tomorrow for day one!