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Team Marsh News

Dressing for cold conditions

The winter can be a great time to get outside and do some quality running or walking. This experience is much more pleasurable if you are dressed properly. Check out this website for a guide on how to dress for cold conditions: http://www.runnersworld.com/cda/whattowear/0,7152,s6-240-325-330-0,00.html.

December Team Marsh event

The December Team Marsh event will be the Reindeer run at Lake Harriet on Saturday, December 3rd. Join thousands of enthusiastic participants at this fun run/walk. To register for the event, go to: http://www.raceberryjam.com/indexrr.html.

Plantar Fasciitis

Plantar Fasciitis is inflammation of the plantar fascia, a long band of fibers that attaches at the bottom of the heel bone and extends to the base of the toes. This is caused by excessive stretching of the plantar fascia. 

Symptoms:

Heel pain (especially in the morning), pain in the bottom of the foot

Causes:

Improper running shoes, not enough heel cushioning, over-pronation, tight Achilles tendon, weight gain, sudden increase in running mileage, excessive speedwork, running on hard surfaces (especially concrete) or uneven surfaces, wearing high heels

Treatments:

Achilles tendon and calf stretches, ice, anti-inflammatories (do not use to mask pain in order to run), inserts or orthotics, message, foot strengthening exercises (i.e. towel rolls with toes, marble pick-ups with toes), night splint, cortisone injection (second to last resort, risky), surgery (last resort, highly-risky).

Prevention:

Wear well-cushioned, flexible shoes; replace shoes regularly (every 200-400 miles or yearly); run on soft surfaces; do not increase weekly mileage by more than 10% per week; ease into speedwork; stretch the calf and Achilles tendon regularly; foot strengthening exercises, wear shoes with plenty of room in the toebox, eliminate or limit wearing high heels

Dealing with an Injury

Hopefully, you will be able to train healthy, but if an injury does happen, there are some things you can do to speed up your return to running or walking. Follow the RICE principle the first 48-72 hours following an injury. RICE stands for: Rest, Ice, Compression, Elevation. Cross training is a great way to maintain your fitness (and sanity) during an injury. Swimming, biking, elliptical, and cross country skiing are all good, non-impact ways to stay fit during an injury. When you are healthy enough to return to running or walking, gradually increase your intensity and mileage. If you do too much, too soon after an injury, you risk re-injury.

Selecting a Running/Walking Shoe

Are you looking to purchase a new pair of running/walking shoes? If so, this comprehensive website will give you information that will help you make a good decision: http://www.runnersworld.com/shoeadvisor.

100-year-old completes marathon!

It’s never too late to start running or walking. Fauja Singh started running when he was 89-years-old. Last weekend, he completed the Toronto Marathon! Check out his story at: http://www.associatedcontent.com/shared/print.shtml?content_type=article&content_type_id=9050111.

Mental Toughness

There will be times when you are running or walking at a high intensity when your mind will scream “STOP!” In reality, the body can keep pushing far longer and harder. Very few people are able to push themselves to their full potential. It is very important to get the most out of your body if you are looking to maximize your fitness and reach your running/walking potential. When the going gets tough, focus on trying to relax your body as much as possible. Take deep breaths, relax the shoulders, and keep your head up. Try to ignore the annoying signals your brain is sending you and focus on the positives. Tell yourself things like, “you’re almost there!”, “you can do it!”, “just 1/2 a mile more!” and other positve messages. The glory of setting a personal best far outweighs the pain during the run/walk.

Online Registration for the Marsh 5k, One Mile, and Adventure Challenge

Registration is now open for the Marsh 5k, One Mile, and Adventure Challenge! The cost of each event is only $5.00. To register online, go to: http://www.themarsh.com/index.php/events/#the_marsh_5k_one_mile_adventure_challenge

If you have any questions, please contact Mike Bialick at .(JavaScript must be enabled to view this email address) or 952-935-2202 voicemail #8304.

91-Year-Old Track and Field World Class Athlete

Check out this great article from the New York times that profiles Olga Kotelko, a 91-year-old track and field athlete who holds 23 world records, including 17 in the 90-95 age group. This article talks about her training, as well as what typically happens to a person’s muscles as we age and what we can do to prevent the decline strength and performance.

http://www.nytimes.com/2010/11/28/magazine/28athletes-t.html?pagewanted=all

Tonka Trot - Saturday, October 15th

Just a reminder, the Tonka Trot is on Saturday, October 15th at Groveland Elementary School in Deephaven. This is a great way to get a terrific workout and have a fun time!
The races start at 8:30 a.m. and will feature a 1.5 mile family fun run, a 5k, and a 10k. To register for the event, go to: minnetonkacommunityed.org or call 952-401-6800.

Fuel for Runners and Walkers

It is important to have a light meal or snack before a run or walk, epecially if it is an intense or long workout. Failing to eat before a workout can cause the blood sugar to drop, leaving you feeling nausious. Muscles need carbohydrates for fuel. If the muscles aren’t properly fueled, they stop working effectively and performance drops significantly.

Short Burst Training

Check out this good article from the Star Tribune on short burst training: http://www.startribune.com/lifestyle/130453358.html

High-intensity exercise for short periods of time, followed by rest intervals of lower intensity exercise, is an extremely effective way to improve a person’s level of fitness. This form of training can also be more beneficial for weight loss than exercising for long periods of time at low intensity.

Benefits of TRX Training for Runners and Walkers

TRX (Total Body Resistance Exercise) Training is a great cross training activity for runners and walkers. TRX training is a very effective way to strengthen all the major muscle groups, especially the core. TRX training involves using two straps that hang from above to position your body in a way to target the goal muscles. You are using your body weight for resistance and the resistance can be easily modified by changing your body position. This make it effective for people of all ability levels.

Having a strong core is extremely important for runners and walkers. A strong core makes you a more efficient and powerful runner or walker and reduces the risk of many injuries. Professional athletes and the military have been using the TRX Training for years to help maximize their core strength. You too can significiantly improve your core and overall fitness by incorporating TRX Training into your schedule.

The Marsh offers TRX classes on Tuesday evenings from 7:15-8:15 p.m., Wednesday mornings (TRX/Cycle) from 9:15-10:15 a.m., and Saturday morning from 8:00-9:00 a.m. If you want to sign up for a class, or have any questions, please call the TRX hotline at 952-930-8597 ext. 5555.

Persevering through tough times to reach a lifetime goal

Check out this interesting article on the women’s world record holder in the marathon, Paula Radcliffe. Paula’s experienced the highest of highs and the lowest of lows in her running career. She’s done it all but win an Olympic medal. You’ll be inspired by her drive and commitment to reach her goal.

http://www.nytimes.com/2011/09/24/sports/after-thoughts-of-quitting-paula-radcliffe-resumes-chase-of-elusive-olympic-medal.html?ref=sports

Adventure Challenge 5k run/walk

For the first time, the Marsh will add an Adventure Challenge 5k to the annual 5k and One Mile run/walk events on Saturday, November 5th. The Adventure Challenge will have obstacles that will test your strength, agility, and endurance. There will still be standard 5k and One Mile run/walk events for those who don’t want to participate in the Adventure Challenge. Stay tuned for more information!

Quality training vs. quantity

Many runners and walkers spend too much time running or walking at an intensity that doesn’t yield optimal health benefits. To get the most from your training, the intensity needs to be vigorous. If you can comfortably carry on a conversation while exercising, you are not exercising vigorously. You get more health benefits from exercising vigorously for 30 minutes than you do from exercising at a low intensity for twice that time. To determine exactly how hard you should exercise to get the best results, a VO2 test is recommended. This test will tell you what heart rate intensity you should exercise at to maximize your results. For more information on VO2 tests, contact Joel French at 952-930-8512.

Upcoming Team Marsh events

Team Marsh will be participating in a couple of great races in the near future. The first event is the Tonka Trot on Saturday, October 15th at Groveland Elementary School in Deephaven. The races start at 8:30 a.m. and will feature a 1.5 mile family fun run, a 5k, and a 10k. To register for the event, go to: minnetonkacommunityed.org or call 952-401-6800.

The next event is the Nostalgic 5k and One Mile Run/Walk at the Marsh on Saturday, November 5th at 8:30 a.m. Stay tuned for more information.

Great article on the benefits of interval training

Check out this article about the benefits of interval training published in the Wall Street Journal: http://online.wsj.com/article/SB10001424052702303627104576411633459906142.html?KEYWORDS=interval+training. Everyone can benefit from interval training, regardless of your fitness level.

July Team Marsh event

The July Team Marsh event will be the Torchlight 5k on Wednesday, July 20th at 7:30 p.m. The run/walk starts near the Basilica of St. Mary and finishes on Nicollet Island. This is a very fun event with a huge post race party at the finish. For more information or to register, visit the event’s website at: http://www.torchlight5k.com. 

Group shop day at TC Running Company

On Saturday, July 9th, the Marsh will have a group shop day at TC Running Company. Shoes will be 25% off and clothing/accessories will be 30% off. TC Running Company is located at 6405 City West Parkway in Eden Prairie. Their phone number is 952-944-7386. Stop in anytime between 10:00 a.m. - 5:00 p.m. to receive the discount. Mention you are there for the Marsh group shop day.