What’s up guys?
These past few days have been pretty exhausting and at the same time productive for me. I’ve been training the basketball team for 3 straight days already and have already started on my morning runs. My buddy Mike has already left for Toronto but good thing he left me some running tips for the upcoming marathon. I have to admit it, I’m not as confident yet but I guess that’s something I need to build up during my training. Running a marathon isn’t just about the physical. It also needs mental strength and each part of the marathon has its own mental challenges.
I remember Mike telling me to start out slow. He said that when starting your marathon, you’ll feel strong and confident but you must keep reminding yourself to hold back. Running slow for the first half than the second half will give you a more enjoyable marathon. So, take it slow. Another thing is that you have to run your own marathon. Don’t mind the other people passing you. If they’re starting out way too fast, know that you’ll catch them later—at your own pace.
Also, don’t get too emotional. You’ll most likely be passing by family members and friends. And although it may be tempting to begin high-fiving and jumping up and down, try to stay as calm as possible. Preserve your mental energy for the rest of the marathon. The farther you get, the more your mental toughness will be tested. Just remember not to begin giving into periods of self-doubt and distress. Just think about all the training you have done and how rewarding it will be to accomplish your marathon. These tips from Mike are really handy and I know they will be very helpful for me to accomplish my marathon.
So much for that, I have just received the e-mail confirmation for the basketball game this coming weekend. I’ve already announced the news to the boys so that they can start becoming more serious in their practice and I’m glad they are. They have also been asking me for more information on how to increase their vertical jump so I told them to check out this site. So far, they’re really doing great with their dribbling and shooting skills and I’m pretty sure in time they’ll be improving their vertical jumps also.
I’m on my way to a basketball practice with the youngsters today. My best friend Mike is tagging along to help me train. While we drive our way to the location, I’m also going through this good vertical jump site I found useful for our training. I really want everything to go well since my team will be playing against another team for a friendly game next week. The boys are twice as excited as I am so we’re really giving our best. Aside from next week’s game, we’re also aiming to win some gold for the local play-offs so imagine how much we’re putting effort in our trainings. More than that, I just want the boys to enjoy.
Earlier today, Mike accompanied me for a quick early run. But before we could even start on our running, we did some stretching first. Stretching is necessary in a running routine. I’ve seen in some sports magazine some photos and diagrams of stretches that connects to the sport of running. I’ve also read about the many benefits stretching offers such as helps prevent muscular aches, pains and cramping, lessens the risk of muscular soreness or fatigue, reduces the risk of causing a muscular injury and so much more.
But contrary to popular belief, stretching before hitting the roads is a misconception. It’s actually done after the run part of the run. If you feel like you need to stretch before running, you can jog or walk for 5 to 10 minutes prior to stretching to warm those muscles up and let the blood flow. That’s what Mike and I did. I’ve also read about the static stretch and thought of applying the basics. Here’s how to do it:
- Stretch the muscle to the point of its greatest range of motion. Just don’t overextend. You should not feel pain though you may feel very little tightness or discomfort.
- For 30 seconds, hold and control the stretch.
- Stretch all the major leg muscle groups. It includes your calves, hamstrings, quadriceps, groin and hip flexors.
- Make sure to stretch evenly.
Since I’m joining a marathon, this is the routine I followed earlier today:
- Warm up first with 10 minutes of easy jogging.
- Perform static stretch basics.
- Do 6 to 8 striders which are basically short bursts of speed building to race pace enduring just about 80 meters.
- Start the speedwork session or the race.
- Afterwards, do a 10-minute cool-down jog.
- Perform again static stretch basics.
We ended our quick run with a thorough stretch which is part of the cool down period. It’s best to do it immediately right after the run as this is the time when the legs are most receptive to the benefits of stretching.
How’s it going everybody?
I just finished an afternoon talk over coffee and doughnuts with one of my best friends from university basketball team. Mike’s in town for a week and he called me up to meet. It’s been a while since we’ve seen each other so a day off from basketball training with the kids was the perfect time to just catch up. We were able to talk a lot of things including some tips on vertical training that I can use. Aside from being a basketball coach, my best friend is also in to marathons so we were able to talk about that too. I’ve been working on my weekly meal plan so I asked for some tips from him.
Before heading home, I went to the grocery store to stock up some foods in preparation for the upcoming marathon. As you all know, joining a marathon takes a lot of preparation. Every aspect has to be considered including the dietary aspect. Runners require quality foods that provide a ‘spark plug’ for their energy. So, I made sure to research about the kind of foods I should be taking in that will really help me on my running venture. So far, here’s a list of the foods that I’m going to include in my meals for the whole week:
1. Bananas. Unfortunately, I’m not really a fan of bananas but I guess I’ll need to brush aside that dislike for now. Bananas are carb-packed energy boosters that are perfect to munch on before going for an afternoon run. They contain loads of potassium which regulates blood pressure and lessens the risk of stroke.
2. Small bagel with peanut butter. Now here’s something that I actually like. This quick and easy snack is perfect for morning runners like me. Consuming a 100 to 300 calorie snack before a morning run can provide energy and staying power.
3. Broccoli. I love how this vegetable is rich in vitamin C, potassium, fiber and phytochemicals. It’s all vital for peak performance and health. I’m looking into different recipes that I can cook with broccoli.
4. Low-Fat yogurt. I usually have this for snack so this one’s nothing new in my diet. Yogurt is rich in calcium which is essential for running and other weight-bearing exercises. One cup of yogurt is made up of a third of your recommended daily intake of calcium. It also has protein which is needed for building muscle and recovering from hard workouts.
5. Lean beef. Aside from being a quality source of protein, beef also gives iron which is a vital element for runners.
I just got home from a whole afternoon of basketball training and I’m quite exhausted as I write this but today was really a productive day that I can’t help but share to you guys some of the day’s highlights. For the past few months, I’ve been giving full focus on improving some of my skills for basketball as I am currently handling and training a young basketball team of kids aging between 13 to 15 years old. Although it’s not my first time to do this, I really want to give them the best training course they could ever have. That’s why I’ve been researching jump techniques and ways to jump higher so they can have the best possible training . So far, the team’s doing great with the age-appropriate exercises I’ve provided for them to do. Some are even doable in their homes so that they can just do it anytime they can.
In another note, I’m quite excited about starting my training for Copenhagen marathon. It’s been a month since I’ve made up my mind to participate for this upcoming race. I’m a little edgy about it but at the same time I’m pumped up to get started for the real deal already. Last week, I had my friend, Alex, help me start up with my training. He discussed to me about the many gadgets and gear crafted to help any runner go the distance. However, as much as I want to go all out, I also want to make sure that I observe practicality. At its purest, running necessitates little to no fancy equipment. Here are the bare essentials that I think will be apt for marathon:
1. Running shoes. There are lots of choices of running footwear available in the market today. I myself went to find the best fit for me. Tip: Have your gait and arch-type analyzed at a specialty running store.
2. Running clothes. I got me some moisture-wicking fabrics since they will keep me drier and more comfortable. And since I usually experience inner-thigh chafing, I bought some form-fitting capri length running pants.
3. Nutrition. This one’s essential. I’ll be bringing along with me some snacks to get the calories I need on run over 75 minutes.
4. Hydration. Electrolyte-replenishing sports drink is a top choice to improve performance. Tip: If you are trying to lose weight, sports drink may not be a great option for you since it contains sugar and calories. I’m still deciding though whether I should carry with me a bottle or just try stashing water along the route before I run. Another option I’m looking into is a hydration belt or backpack.
5. Gadgets. This one is strictly optional. But I already have with me a heart rate monitor which helps me maintain a steady pace. Tip: You can purchase GPS watch that allows you to track your distance on the go or the Nike+iPod Sports Kit.