Green Apple Running and Training

Do you have any mantras when you run? I have 3
See the comments
(please don’t 🤣)

BLUE SKY…. Do you have any particular songs you listen to before running or training? This has been my favorite for over 20 years as I warm up and get ready to hit the road running. What say you? 

Blue Sky Provided to YouTube by Universal Music GroupBlue Sky · The Allman Brothers BandEat A Peach℗ 1972 UMG Recordings, Inc.Released on: 1972-02-12Producer: Tom Dow...

Hey… Dr. Z here…. Who’s ready to join me and get into really really good shape?
I’m taking off 14 pounds in the next seven weeks and training hard finally for the big Cottonwood half marathon (and a couple more later in the season)

Setting up some group runs, some options with chiropractic/cold laser therapy to help your training and prevent injury

A couple of potluck where we bring some elite athletes to share wisdom.

Time to get this group up and running again.
Come join us and let’s reconnect or connect for the first time !

I thought my running days were over as 18 months of treatment on my right foot showed no improvement. A fellow chiropractor showed me how my core instability was probably the reason. Skeptically I believed him and he was right. DO NOT IGNORE OR NEGLECT YOUR CORE! (like I did 😳)

Do this simple routine two or three times a week at home… It’s well worth a little time.  One modification and one way to make this more challenging is in the comments below

10-Minute Stabilizing Follow Along! Download The Daily Run App: https://tre.onelink.me/I8YZ/3eb5fc43Follow along for 10 minutes of core with Coach Morgan. You're not going to see a bunch of cru...

OCT8. Just enough time to get yourself in shape…
Total distraction by the amazing beauty of Moab. 

Arches Marathon And Half | Mad Moose Events | Moab Rising red canyons and stunning rock formations provide the backdrop for Moab’s Arches Marathon and Half. This scenic marathon, half, 15k, and marathon relay has generous cutoffs and free camping at the start/finish line.

LESSONS FROM PROVO CANYON HALF:
(Yes, my first gold in my age group… Fun)

4 mo. Of baseline training leading up to this. Everything was slow and easy and delightfully injury free. (now I can finally train hard and push myself aiming for Moab full marathon)

Plan your race… And if all goes well you can push even harder in the last part of the race. I knew better yet starting this race downhill I ran 815 per mile… (A bit faster than planned)And by mile 4 I started to cramp in my calf, which was something I’ve never experienced.  I could’ve blown the race right there… And spent much of the race trying to keep it loosened up.

Getting up 3 AM that morning changed my entire bathroom schedule… I lost 3–4 minutes on a mandatory potty break at mile 4 Had I run a mile or two before the race… Would’ve solved the problem. So I learn! 

My mental toughness could have been better. Instead of my mantra “ I am strong “ My thoughts became more negative to keep pushing and surviving. I did speed up the last several miles which was encouraging… And did my typical sprint to the finish line…. Afterwords, I realized I could’ve given more starting with my mind…
26.2 mi. In October will give me a better opportunity to put this into practice 😊.

Overall a great day… First race since Disney marathon January 2020 in which I brought a little virus back from Orlando… Little did we know what it was.

DO YOU RUN PROPERLY… EFFICIENTLY?
I no longer run like a “tin man” The results of this can be seen in the comments. As a chiropractor, I like to run with people and analyze their bio mechanics. Just a slight change can make all the difference. Check out this video below which sums it up beautifully. Cheers 🏃🏻‍♂️🏃🏼‍♀️

PERFECT RUNNING FORM - Explained Learn how to run properly with good running technique by following the examples and running tips in this video. I’ll show you examples of proper running tech...

🔥🔥🔥FINAL WEEK🔥🔥🔥
Before your RACE DAY 🏃🏻‍♂️🏃🏼‍♀️Worth the long read if you pick up one or two ideas or reminders to make your day the best ever. If I forgot something… Please add more in the comments!

Your training is now over… Pushing this final week will not improve anything… Only cause unnecessary fatigue. A few simple runs… Practicing your race day pace is good for a few miles but mostly you now get to REST, CHILL, SLEEP, STRETCH, MEDITATE, etc.

YES…. Make a packing list… Mine is all set for this weekend… A few additional things I’ve thought of already. (my first road race ever in Cape Cod… I actually forgot my sneakers… I really did. Had to go back🤣)

Plan your food menu for the week… All the good healthy stuff possible. Planning makes it happen. I’d recommend no alcohol this week (make up for it after your race🍺 (beer festival in SLC Saturday afternoon 👍🏼 after my event😳)

Best meal for early morning race will be the lunch the day before… Dinner is too late to properly digest.  planning my stew already with lots of onions, garlic, greens, and sirloin steak, beef heart liver and kidneys… I think each of those organs will be stressed by yours truly Saturday morning lol.

Lots and lots of omega-3 Foods this week… Google for a list (Great anti-inflammatory, in advance)

Pre-and post shakes you make? Snacks etc. don’t count on the race providing stuff you like. Also a complete change of clothes that you might have at the finish line. No fun walking around all sweaty and chilly

Lots and lots of water especially the day before. Add a little lemon water and perhaps some trace minerals to really load up.

Plan to arrive 30 minutes before they recommend… No stress to get to the race is necessary! Yes I’ll be up 230-300 AM this Saturday getting ready!

And what plans for after this big day… well perhaps we focus on this for now… But I already know I need to immediately start training for the Moab full marathon October 8… Link is in the comments… Care to join me? Also half marathon the same day. Ran it before… Gorgeous trails! 

Hope all these tips helps you on your big day… Now go get’em 🔥🏃🏼‍♀️🏃🏻‍♂️🔥

 CADENCE or STRIDE…. Want to improve your speed… Figure out which one is best for you! A few years ago a simple tweak to my running biomechanics increased my stride a bit which improved my time. Recently I’ve had dramatic improvement by increasing the pace of my cadence. Play around with each… Check your pace and let me know what you notice 😊