|Fall in Piedmont Park 2011|
Savannah Marathon 11/5/2011:
Done and done! Savannah was an experience. I worked my butt off the previous four months to get stronger and faster. I was on target to reach my goal. Then race day came! Race morning just happened to be the coldest and WINDIEST day the city had seen all season. At the start of the race, temperatures were flirting with low 40s and never reaching above 50 by the end. The wind gust added a whole another dimension. The air was unexpectingly cold, dry, and windy. The course began running through neighborhoods, historic Savannah, and then the full marathon split from the half around mile 12 to run on the interstate for a little over a mile. You think to yourself, the interstate?! Fun. Yea, no. Well, at this moment it was a different experience and kind of enjoyable because when do you ever run on the interstate. After getting off and running around Savannah on the surface roads, mile 20ish approached and back on the interstate we went. This time it was for about four miles, no crowd, exhausted runners, and extreme winds. The portion of the interstate we ran at this time was curvy with slight inclines. All I wanted to do was finish and have a beer. I was so over the race and becoming discouraged because my goal time was rapidly slipping away. I crossed the finished line disappointed and discouraged because the race turned out to be a lot harder than expected. While waiting for my brother to cross the finish line of his first marathon, I realized I just completed my second marathon. I should be proud. I started to see the positive and told myself things happen. No race is perfect and there are always sets backs. It gave me determination to start planning my next marathon! My brother crossed the finish and I couldn't be any happier for him! It's an amazing accomplishment no matter what! All your hard work and training pays off!
|Savannah Marathon 2011|
After the marathon, I cut back on my running a lot. The rule of thumb is to rest 1 day for each mile ran. So for the marathon a good cut back of running for 26 days is ideal. This doesn't mean to stop running completely, just cut back. I took a couple days off of running to let my hips and legs recoup. I was walking very gingerly for a couple days after. It's best to take the entire week off of running after a marathon to let your muscles heal and build back up. However, I just can't not do anything for an entire week. I started back slowly and built back up to 3-4 miles a day. Since the marathon, my brother and I have completed one longer run. It felt good to go back out there for a long run, but I can tell I am still exhausted from the marathon and all the training. I'm staying consist running 5-6 days a week with shorter distances, but pushing myself to run harder. I've made my strength training routine harder as well. When training for the marathon, I wasn't lifting as heavy since I wanted to keep my muscles fresh, but also wanted to make them strong to help with speed. Now since my running isn't as heavy, lifting weights heavier is ideal to help keep my muscles strong so when I do go back to marathon training I am ready! After running a race, this is a good time to slowly build your endurance back up to a nice base level. Your runs during the week should range 3-4 days running 3-5 miles a day. Then on the weekends adding back in one long run ranging between 6-10 miles. It all depends on your level of fitness and your future goals. Remember, if you stop running all together the day you start back it will feel like the first day you started running. You know how hard it is to work to build up your distance, but's it's just as easy to lose all your hard work if you don't train the body to remember what you have already done. Just because you finish a race, DON'T stop exercising. Start training for a new one!
|Savannah Marathon 2011 Finishers!|
Since I wasn't 100% pleased with Savannah, I have already decided on the next marathon I will complete: Hello Chicago Marathon 2012! There is no question about it, i'm doing it! After much research, there are countless positive feedback regarding this race. It's a Boston Qualifier and considered a "fast" course. I am excited to run a race where a city embraces marathoning! I'll complete another half and a couple 10ks in between, but this time i'm going to reach my goal! I trained hard for the last marathon, i'm going to train harder for this one. I will qualify for Boston. It's my ultimate goal. Just once is all I want!
|Merry Christmas 2011|
|Me and My Bestie|
|A Very Bergeron Wedding!|
This is the time of year where people overeat and gain some extra LBs. Holiday foods may be delicious, but are detrimental to our waistlines. They are filled with tons of empty calories and fat! This year I challenge you to take your favorite holiday dish/drink and make it healthy! Yes, that means cutting out the heavy cream, sugar, cheese, etc! You may be surprised how good you can make a dish with healthy options! Take your healthy recipe and post it on to RR (Runner's Roux). Don't worry, if you feel stuck, I will be posting healthy recipes for the holiday just for you and your hips! :-)
Training Songs: What better way to get into the holiday season than to jam out to some Christmas songs while working out!?! Can't workout to Christmas songs? Don't worry, I've added some "everyday" music! Enjoy!
1. Good Feeling- Flo Rida
2. Hangover- Taio Cruz ft. Flo Rida
3. Tonight Is The Night- Outasight
4. Oh Santa!- Mariah Carey
5. Jingle Bell Rock- Elvis Presley
6. Christmas Song- DMB
Jayme Bergeron, BS
ACSM Health Fitness Specialist