SB Nation Chicago: All Posts by Brian Gold

Chicago Marathon Tips: Don't Forget To Fuel Up

2012-03-16T15:19:09Z

Just like a high performance sports car, your body needs the proper fuel to perform at a peak level. Our fuel needs are just one of the many ways that elite runners are different than the rest of us. One of the things that Abdi Abdirahman said at the Chicago Marathon kick off when ask what he ate, he said “Anything I want, with the exception of fast food.” Those of us who are not putting in 100+ miles per week, trying to maintain or lose some weight, or who will take longer than a couple hours to complete a race may have different needs. Going into my training for the Flying Pig Marathon and continuing for the Chicago Marathon, I wanted to lose some weight to somewhat ease the somewhat on my legs, but doing it the right way while still ensuring that my body had the fuel it needed to train hard. There are different aspects to consider: pre run, during, post run, and rest days.

Depending on how long or far you are running, fueling up before you start can be very important. This is what provides your body with the energy to keep going, but the amount of fuel needed will vary depending on distance. For me, anything more than a couple miles, I need to have eaten before heading out for my run. I tend to keep it simple with mainly carbs and then some protein and fat. I have seen recommendations for as much as a 75%/25% split between carbs and protein/fat, but I am generally not that scientific. My pre long run (anything over 5 miles) fuel generally consists of a plain bagel with peanut butter, a PowerBar or Clif Bar or two and a banana. The amount will very depending on the distance I am going. Recently I added a couple of hard boiled eggs as my long runs have gotten longer. Equally as important is your pre run hydration, you will need as much as 16 oz of fluid one hour before your run to keep your muscles properly hydrated because once you start to feel dehydrated, and it’s too late. You can and should start hydrating the day before your run to aid in hydration during your run.

For us mere mortals, as the mileage increases we will need to refuel on the run. I can generally make it up to about 10 miles, and sometimes half marathon distance, until I need to refuel. You will want something to provide easily accessible carbs such as: candy, Sport Beans, Shot Blocks, gels, or dried fruits or raw nuts. I prefer vanilla or chocolate Clif Shots or Orange Sport Beans, but experiment with different options and flavors to see what works for you. Granted it can be a pain to carry this stuff with you on your run, but it will provide the boost that you need and help avoid the “Bonk”. Hydration continues to be important; I say drink early and often. Small sips early on can make all the difference.

Eating after a run finished can be interesting. In all the half marathons I have run, I had no desire to eat anything right away, then after the marathon I had a brat that really hit the spot. Either way, you will want to get something in your system within 30-60 minutes of finishing. That is when your body most needs the nutrients to repair muscle tissue and replace glycogen stores. You will want to have a good mix of protein and carbs. One item that has the ideal mix of carbs and protein (plus it tastes good) is chocolate milk. Is has been shown to be as effective as Gatorade at speeding recovery.

As I mentioned earlier with my training, I wanted to lose some weight the right way while keeping properly fueled. I met with Patti Schmidt, a registered dietitian, at my local YMCA, and the first thing she had me do was track my daily consumption for a week or two: what, how much, when, and how I felt. Then we met again to go over my goals and how to get there. Based on my goals she recommended at split of 55% Carbs (345g), 25% healthy fats (70g) and 20% protein (125g) and then I was to continue to track what I ate using an online tracking program such as the one found on www.livestrong.com. We also discussed caloric intake based on mileage to including some snacks during the day to make sure that I am properly fueled for my training run. I lost 10 lbs over the first 6-8 weeks then I lost a little focus as the mileage increased as I was hungrier more often. With my training peaking over the next five weeks, I am back to tracking everything and hopefully I can shed a few more pounds prior to race day.

Nutrition was always something that I took for granted, I ran so I ate what I wanted. As the mileage increase last year for the marathon, I ate more, and then after the race I continued to eat at the same level and I gained weight. I have always taken an educated approach to my running, and I have decided that it was equally important to take the same approach to nutrition. I am in week 11 of my training now, and while I have not always eaten properly, I have been feeling pretty good, I feel that I have the fuel I need, and I have been able to drop some weight. Now as the mileage increase I need to continue to keep my eye on the ball.

What works for me may not work for you, so it is important to experiment a little until you find the right combination to maximize your outcomes, whatever they may be.

2012 Chicago Marathon Training Tips: So You've Signed Up, Now What?

2012-02-19T11:00:13Z

If you are like me and have signed up for the 35th Bank of America Chicago Marathon (or any other race later this year), we have a unique challenge on our hands. That is, what do we do with the excitement of having registered knowing that any official training program would not start for months? This challenge provides an opportunity. Now is the time to work on different aspects of your running, whether its endurance, speed, form, or nutrition, you have the time now to concentrate and hopefully improve on a specific aspect of your running. This will allow you to put your best foot forward when your training begins a few months from now.

Over the past couple of weeks, I have had the opportunity to sit down and talk with the Chicago Marathon Executive Race Director, Carey Pinkowski and U.S. Olympic Marathoner Abdi Abdirahman. One of the questions I asked them was what would they recommend doing now as we wait for a training program to begin. They both came at the question from a different angle, and made great points, no matter what your talent level may be.

Carey’s recommendation had one main focus, "get to the starting line". We spent some time talking about what he meant by this. For many runners, myself included, registration day is an exciting one, so we have to temper this excitement especially if the race is a long way off. Carey’s point is that it is important to get to the starting line healthy and ready to go. With the training a couple of months away, now is the time to take care of any nagging injuries to ensure that you are 100% when the training begins. It is a particularly good time to pay extra attention to your body, take an extra day off here or there if you need it. This will have no effect on your overall conditioning and will continue to help you feel fresh and ready to train.

The discussion that I had with Abdi had a similar feel but he came at it from a different perspective, Abdi said, "now is the time to maintain your fitness, continue to run and try to get some longer runs in of 6, 7, or 8 miles. That way, when you start training you already have a strong base and you are not starting at zero." I could not agree with Abdi more, even for the middle of the pack runner, I look at it as training for your training.

All training schedules assume a base level of ability even at week one, no matter what distance you are training for. A strong base will help the early weeks of training seem easier so you are ready to tackle the harder, longer runs as the training proceeds. This can also be the time to have a little fun with it, while still building your base. Try something different, do some intervals, do some speed drills, participate in some unique events (Ragnar relay, Mudathlon, or Warrior Dash), or run some shorter races. This will also allow you to take a mental break from the riggers of training while maintaining your fitness level.

It is important to keep the excitement alive, which won’t be easy. I try to think about the race while I am running now. It is this excitement that will help push you through tough times, or inspire you to run that extra mile. Both Abdi and Carey are right, the importance of building a base will help make the start of your training easier, and as Carey put it, the ultimate goal is to get to the starting line, and then finishing the race. And to be honest, running had not been much fun for me lately, but meeting Abdi and Carey, and also signing up for the Chicago Marathon, has helped to make running fun for me again. I am looking forward to running the streets of Chicago this fall with 45,000 of my closest friends!

Poll

I am going to be following a training program and writing about it for the Chicago Marathon, so I am curious what program most people would be using.

Beginner Training from Chicago Marathon website

10 votes

Intermediate Training from Chicago Marathon website

1 votes

Other - Let me know in the comment section

2 votes

13 votes | Poll has closed

2012 Chicago Marathon: Registration Opens February 1st

2012-02-02T19:20:05Z

Registration for the 35th running of the Bank of America Chicago Marathon opened at noon on February 1st. The race is open to the first 45,000 runners who are ready for the challenge of completing 26.2 miles in the Windy City this coming October. For the first time, I will be one of the participants and I can't wait! I may have completely lost my mind as this will be my 2nd marathon in 2012, but you only live once, right?

As a part of the opening of the registration, I was invited to attend the Registration Kickoff party hosted by Carey Pinkowski, Chicago Marathon Race Executive Director, and special guest Abdi Abdirahman, 2012 US Olympic Marathon Team Member. I was also given the chance to sit down with Abdi and talk running with him (more on that to follow). This was the closest that I had been to an Olympic level athlete since I ran in the 2009 Rock n Roll Chicago Half Marathon in which Kara Goucher also ran (her 1:08:05 was only about 45 minutes faster than me, but whose counting).

Talking with Abdi was a tremendous honor, he is an amazing guy, is very humble about his running success, and if nothing else he has gained a new fan in me. The kickoff event was an invitation-only event for 350 people who had traditionally been early registrants into the marathon. Everyone was given the opportunity to sign up early, get a chance to meet Abdi, go for a three mile fun run in Lincoln Park , and then back to the Fleet Feet on Wells St for a reception and some additional comments from Carey and Abdi.

The marathon is still over eight months away, but I can tell you that the people that I met at the kickoff event are excited and ready to start training. Last year the marathon sold out in 31 days, so if you are thinking about running, don’t wait too long. Let the journey begin….”don’t stop believing”.

Chicago Marathon Training Tips: StrengthTraining

2012-01-21T12:00:07Z

As I prepared to write about best practices related to strength training and running, I came to the conclusion that strength training is the “third rail” of running. I had expected there to be some level of consensus on what and how much to do, only to find that there are many disagreements over the value and the impact of strength training in a running program.

Advocates tout the positives ranging from muscle and joint stability, improving stride power, and injury reduction. Whereas opponents say that you build strength by running and that strength training has little to no direct impact on running performance.

I am an advocate of strength training during any training program whether for running or just general fitness. I am not physically built like the traditional runner. I am tall, but with a large body frame, and am not as lean as many runners are. Personally, I feel that strength training has really helped me improve as I train and race. When I started racing in 2006, my main focus was just finishing the race; time goals did not enter my mind until later. As I started to have a desire to get quicker, I knew that running alone was not going to work for me. As a bigger guy, I knew I needed to strengthen my legs to get faster (by increasing my turnover rate), so I started lifting weights. I focused on squats, leg curls, leg extension, and then to address some glaring weaknesses, added hip adductions and abductions along with some upper body work to maintain fitness and weight loss.

Over the course of the next year, my half time dropped by over 14 minutes, and 4 years later my PR had dropped over 32 minutes. In the interest of full disclosure, I also incorporated some speed work into my training, such as intervals and tempo runs, but I am convinced that I could not have accomplished this without building the base strength in my legs.

I know that my experiences alone cannot be considered scientific proof, but I am convinced that strength training can help everyone. Everyone can benefit from the confidence you gain knowing you have the strength in your legs to power up a hill, or take the pounding from a downhill. I have reminded myself in a training run or even a race that I have the strength to make if up this hill, and it really helps. Upper body work can also help with form and the ability to have shoulders strong enough to carry your arms throughout a race without getting tired and sore.

I would completely miss the mark if I did not mention the importance of core strength in running. Your core muscles connect your trunk, pelvis, abs, hips, lower back, and obliques. As you strengthen these muscles you will be able to maintain posture and form throughout the run (especially at the end when fatigue tends to breakdown posture) which will then help maintain speed. The exercises below are the ones that I incorporate into my workout routine and which muscles they work:

1. Squats: quadriceps, gluteus (butt), hamstrings, spinal erectors. Grouping these muscles also work core strength. Note: Squats with a barbell can shock some of the muscles in your legs so start slow with less weight until these muscles “wake up”.

2. Leg Extensions: Quadriceps

3. Leg Curls: Hamstrings

4. Hip Abductors: Gluteus Medius & Minimum (lower outside of butt)

5. Hip Adductors: Groin

6. Lunges: Quadriceps, Hamstrings, calf, hip flexors, lower back, lower abs, gluteus

7. Planks: Core

8. Side Planks: Core, obliques

9. Dumbbell Twists: Core and Lower back

10. Fitness Ball sit ups: abs and lower back I also do some upper body work including bench, seated row, fly, and curls to work on shoulder and chest strength.

Some of these exercises are done on circuit machines which tend to have a singular focus, while lifts like squats, lunges, and planks are done with free weights or barbells which forces different muscle groups to work together to maintain balance and form.

Strength training continues to be a controversial running topic, but I have found that it works for me, and is a necessary part of my training. If nothing else it gives me confidence to maintain effort up a hill or to finish strong knowing that my legs can take it. A common theme in running is everyone is different, but if you are in a rut or want to try to push through to the next level, try adding some strength training to your running schedule, it may help.

Here’s to you reaching all of your running goals in 2012.

Poll

What is your 2012 running goal?

run a marathon

5 votes

run a new distance

1 votes

go for a PR

0 votes

travel for a race

1 votes

try a different type of race (relay, tough muddar, etc)

0 votes

7 votes | Poll has closed

Chicago Marathon Training: Tips for Cold Weather Running

2011-12-24T11:00:25Z

Many of my friends think I’m nuts! I seem to be always racing or training to race, but it’s the racing that keeps me going. This time of year I must get a little nuttier because there’s nothing that I love more about running than getting outside for a long run on cold days. There is something to the crisp cold air, seeing my breath as I run, the steam coming off my head, and seeing the beauty of the snow covered landscape in my hometown to get me out the door. But before heading outside you have to be prepared, so here are a few tips to keep in mind.

The most important is to make sure you are dressed properly. You will want to dress in layers (the number of layers depend on the actual temp/wind chill), with as many form fitting clothes as possible. As you run, your body temp will heat the air between the layers, keeping you warm, The form fitting clothes are better because the looser fitting clothes let the cold air in. Moisture wicking materials are best, as wet = cold, and these will keep you as dry as possible. I like to go with a tight cold weather base layer and go from there depending on the temperature. I have not noticed any significant difference from one brand to the next, as long as it’s designed for cold weather. Some type of waterproof windbreaker will help keep the cold air out as well as any snow flurries that you may encounter. Gloves and a hat are a must since we lose most of our heat thought our heads and fingers are often the first to get cold. One word of caution, when you dress keep in mind that you will be running, so your body will warm up, if you are good and warm when you start after a few minutes you will be sweating and wanting to shed clothing. It is ok to be a little chilly when you start because after a mile (give or take) the activity will warm you up. If you are new to winter running, experiment a little with shorter runs before you head out on a long run.Once you leave your home (or other starting point), this is where the fun starts. One of the first things that you will notice is that it may be a little more difficult to breathe. This is due to the dryness of the cold air and your lungs are not used to it. The cold air will not do any damage, but it can be a little uncomfortable, and if you experience this, try covering your nose and mouth with a scarf or mask which will warm the air up before breathing it in.

You will also need to pay extra attention to where you are going, even if it means slowing down a little. Nothing will ruin a good run faster than stepping in a cold puddle, slipping on ice, or getting sprayed with slush from an oncoming car (that’s happened to me a time or two). If there does happen to be snow cover, look for snow that has been packed down, as it will provide more traction. If it’s too bad (snow or ice), take your run inside to an indoor track or treadmill where there is less chance of injury. Depending on the time of day you are running, reflective gear and a head light may be a good idea. Finally, be sure to tell someone where you are going, and if possible carry your cell phone and same cash, just in case. Good rules for running outside anytime of year.If you are new to winter running, try it, start small, run until you warm up and go from there. I know that I am a little nuts, but I much prefer to run when it’s 10 degrees than when it is 80 degrees. I seem to recall in 2011 I ran on the coldest day of the year (zero or below with ice on my eyelashes) and also the warmest day (95 degrees), and the cold was much easier for me to tolerate then the heat. I find that in cold weather I am able to go longer and harder, and while the runs tend to have less exciting routes as the trails are often not plowed (I have not gotten into snowshoeing), but running in the cold air really makes me feel alive. I also enjoy the little extra sleep on Saturday mornings as I do not need to get up to beat the heat. I would encourage you to try it and if your nuts like me and already enjoy the cold, it’s nice to know that I’m not alone.

Brian Gold is an experienced marathoner and runner who provides training tips throughout the year for races of all distances and all types of weather.

Chicago Marathon Training: Surviving the Holidays

2011-11-23T11:00:24Z

Thanksgiving kicks off the holiday season and with that comes family get togethers, work parties, and other various celebrations. In my family, as I am sure in most, that means plenty of food and drinks. This can be challenging if you are trying to train, race, or just maintain your fitness level. Fear not, you do not have to take a step back just because it is the holiday season, there are things you can do to survive and push ahead.

The first step is to just be aware, goes back to the old saying, "knowledge is half the battle". There are going to be parties with snacks, sweets, and the various big feasts, but on the bright side, chances are there will also be healthy choices as well, so choose those. However, Lynn Jack, yoga instructor and wellness coordinator at North Shore Bank says, "its ok to eat want you want, just stick to smaller portions. Go ahead have a bite of this and a bite of that. Think of it as a sample or just a taste. Try it; you will feel a sense of control and gratification." I think if you remain aware of what you are doing, then those little extras will not come back to hurt you as much as they could.

While nutrition and being aware is always important it takes on extra meaning during the holidays. There is another aspect that I believe is often overlooked but can play an important role. You can’t forget to remain active this time of year. It is easy to skip a workout for a party but knowing your caloric intake will likely be higher, you will need to keep your burn rate high to avoid weight gain. Take the time now to look at your calendar and figure out where the parties will likely fall and schedule workouts around them. Even if you can’t get in a full workout, every little bit counts, even if it is only 30 minutes. Continue to make it an important part of your day.

Another idea and one that I have enjoyed over the past several years is to run a Turkey Trot on Thanksgiving morning or a holiday themed 5k. What a better way to start your Thanksgiving than to get outside and get in a run. From my experience the camaraderie and the brisk air really gives a jump start to enjoying the holiday. These events are everywhere and vary in distance, so I am sure you will be able to find one near by. This will also give you an excuse to fully participate in Thanksgiving Dinner. I also say, get the whole family involved. Run the Turkey Trot together, bundle up and walk to local neighborhoods to check out the lights, go shopping and park further way and walk, or play in the snow with your kids. Have fun with it. Or, if you need the break from the family, going for a run is a great excuse.

There is no doubt that the next six to eight weeks can be a challenge, whether you are training, maintaining or just watching your weight. It is important to keep your eye on the prize while still enjoying the time with family and friends, and maybe just a little bigger piece of pumpkin pie to celebrate your accomplishments in 2011. Finally, this is a great time to look back on 2011 and say thanks to those who have helped and supported you along the way. For me, that starts with my wife, Heidi. She is at all of my races to encourage (often with signs) and support, not to mention putting up with my daily training runs and longer weekend runs. I could not do it without her. Then to my parents who along with Heidi made it to several spots (many more than I expected) along the marathon route to cheer me on. Finally, my friends Mike, Kimberly (& Claire), Tina, Steph, Jim, Mike, Colleen, Erin, Jen, Brian, Michelle, Samantha, Lucas, Ellen, and Fr. Dan and many more, whether we have run together, talked about it, or helped me celebrate it means the world to me and I appreciate it.

A special thanks to my friend Tim, whom I have known since the 8th grade and is the editor of SB Nation Chicago, for giving me this opportunity to write about the sport which I have grown to love. Have a Happy a safe Thanksgiving and Happy Running.

Poll

How are you surviving the holidays?

running a turkey trot

2 votes

training for a winter/early spring race

1 votes

working out, but not training for anythign specific

3 votes

Nothing, eating what I want

0 votes

6 votes | Poll has closed

Chicago Marathon Training Tips: Dealing With A Bad Run

2011-11-19T11:00:18Z

As a runner that is trying to improve there is nothing worse than a bad training session or a bad race. This is exactly what happened to me this past weekend. I was participating in a 15k race where prizes are awarded not based on who finishes first, rather to those who are able to most closely predict their finishing time. I missed my predicted time by just over three minutes and at first I was ok, however, I then realized that the result was over a minute and a half slower than my slowest time at that distance. I was not happy. Most of us have been there at one point or another and the question is what do we do next.

I believe the first step is to look back at the race and really focus on the positives. In my case, I was out running 9.3 miles at 9:30 on a Sunday morning, instead of sleeping in or going out to breakfast. I was able to complete the distance without walking considering this was the furthest I had run since August. Plus, the course did not have any mile markers and wearing a watch was not allowed. It really is amazing how much you rely on this information as you run. I know that not hitting a goal or having a bad run can be tough, but it is important to focus on the positives, you are out there, training, competing, and being healthy. At the end of the day, running is more important than how fast (unless you are getting paid) and very few outsiders know the difference. So step one to feeling better is to focus on the positives!

The next step is to look deeper at the race/run and determine what went wrong? What could you have done different? There are a number of things to consider including, weather, training, race execution, hydration, injury, or distance. For me, I had not run more than 7.5 miles; there were also long stretches into the wind, which was not bad until I hit that 7.5 mile mark which also included a stretch into the wind, which made it worse. It is important to be honest and not make excuses. Once we have a good idea as to what went wrong, we can take this knowledge and refocus training as we go forward.

I find that a disappointing result can be a great motivator. For me, this was the first week of my training for a half marathon in January and rolling into the training for the marathon I will run in May, and the result really lit a fire under me. I still have 10 weeks until the half marathon and I know that I am going to need to push myself in the training to get where I want to be. It is like in other sports where they reference “bulletin board material”, a bad run can be your own “bulletin board material” to inspire you when you need it. This also gives you the chance to tweak your training by maybe adding more speed work, taking it easier on easy days, improving nutrition, adding more long runs, or adding some weight training. We all need a little extra motivation to push harder from time to time.

Some people say that if you do not hit a goal then you need to rethink your goal. I say NO, there may be a time for that only if you can honestly look in the mirror and know you gave it your all. If not, I say keep working towards that goal.

Finally, race again soon (assuming proper rest and training time), there is no better way to make that bad feeling go away. For me, I will be running a Turkey Trot (5 miles) on Thanksgiving and a 5k in early December. This is all in preparation for the half marathon and testing my ability along the way. It is important to know that everyone has a bad race/run from time to time, what is important is to learn from it, refocus, and get back out there.

Chicago Marathon Training: The Treadmill Can Be Your Friend

2011-11-05T10:00:05Z

As the days get shorter and the racing season comes to a close, many of us run to our local gyms and to the trusty treadmill for some winter maintenance. I understand that there are many out there that don’t believe running on a treadmill is actually running, but it can be a good tool for a runner. I got my start on a treadmill, starting off only being able to run 10 minutes, and then increasing time and speed as I got in better shape. To this day, I still do a lot of speed and tempo work on a treadmill. It is where I grew to love running and its health benefits.

While I do a fair amount of treadmill running, I acknowledge that this type of running can be very boring and will never replace the benefits of running outside. However, there are some benefits. Many of us do some weight training as well and we need the equipment that the gym provides. I also find that it helps me control the speed, especially during interval, tempo, and pace runs, even if the speed does not exactly translate to the road. I also find that I am able to push myself a little longer and I find those mental benefits do translate to the road. Since you are only focused on running and not where you are going, any surface changes, or traffic, running on a treadmill is good time to focus on your form and efficiency. Proper technique can help you add speed and go longer. Finally, as the weather changes, the treadmill provides a warm, dry, and safe place to run.

This does not change the fact that running on a treadmill can be very boring, but there are a couple of things that I do to keep my brain occupied while I run. I generally watch TV, either the evening news or some type of sporting event. This helps keep my brain concentrating on something and not the 42 minutes I have left to run. I also try to talk to the people next to me at my gym. This spring I met a couple who were also training for the Green Bay Marathon, and we talked about our training and how it was going. I also try to mix it up a little, playing games with speed, elevation, or distances, anything to break up the monotony. One thing that you can’t really control, but I find to really help, is the activity at the gym. I train at a 24 hr fitness center and while sometimes I like having the gym to myself sometimes there is not a lot of activity, and I miss the activity around me at a busier gym while spending an hour on the treadmill.

A couple of other things to note about treadmill running; run with at least a 1% incline, since the speed of the treadmill does not take into account wind or wind resistance the incline will somewhat mitigate this deficiency. While you do not have to watch out for potholes or traffic, I have seen more than one person wipe out by not paying attention, as the machine is only so wide. Don’t forget to hydrate or use a fan (sometime the gym can get warm); just because you are inside does not change the importance of being aware of your body.

Many consider treadmill runners to be second class runners, and not a viable training tool. While I would not recommend the treadmill for a 14 mile training run (I did that once on vacation), I do feel there is a place for treadmills in your training if used properly and in combination with road running.