NZ Manufacturing

If you're running the Boston Marathon on April 16, congratulations! It's quite an achievement to be participating in the oldest city marathon in the world. In fact, this historic race began in 1897 with just 18 runners. Now the elite international road race annually attracts more than 20,000 registered participants (26,895 people in 2011), including top athletes from around the world. Not to mention more than 500,000 spectators lining the streets between Hopkinton and the finish line in downtown Boston.

If you aren't participating this year, keep in mind that the 117th Boston Marathon is scheduled for Monday, April 15, 2013. According to the Boston Athletic Association website, next year's applications will be accepted beginning September 2012. And, remember, the Boston event is one of the very few marathons that require you to meet a qualifying time before you even can enter. "The Boston Marathon is a huge, elite event," says Maureen Petrasko, president of NZ Manufacturing. "It's for the serious runner - very serious runner." So, if you're determined to qualify, step up your game plan now!

Training for a marathon is a major undertaking that requires time and motivation, as well as a certain level of fitness. You should be able to run for at least 30 minutes without stopping before you even consider such an enormous feat. During your actual training, your mileage should gradually increase each week, with your longest run being 18-20 miles. Here are our other "super-six tips" to consider:

1. Plan to Rest
   A common mistake in marathon training is not planning adequate rest. For the highly trained, it may be simply 30 minutes of easy running. For others, it may be a day off from training altogether. Nevertheless, rest should be programmed into a training plan and adhered to. This allows your body to completely recover from workouts and, when it's time, be able to push even harder.
   
2. Be Fluid-Friendly
   To ensure that you're keeping hydrated, weigh yourself before and after each run. If your body weight is less than it was before the run, you may need to drink water or a sports drink within the first few hours after the run to rehydrate. On runs of an hour or more, always carry fluids with you and consume 6-8 oz. every 20 minutes.
   
3. Necessitate Nutrition
   Getting the right nutrition is just as important as any other aspect of your training program. Because you are burning a lot of calories (for example, a 10-mile run at a 9-minutes-per-mile pace burns approximately 1,000 calories), you need to replace this energy. And not just with carbohydrates. Your body requires fat and protein for muscle repair and to help you recover from long training runs.
   
4. Wear Good Gear
   Those trainers you've been using for the past several months might be comfortable, but you may be better off with a new pair (or pairs!). Worn shoes can be dangerous for your feet and, with the typical marathon training period consists of running an average of 700 miles, your running shoes are your most important piece of gear. Pick up a pair that is designed to fit your feet and then break them in by alternating with your old shoes on a different day.
   
5. Do a Dress Rehearsal
   While you shouldn't go out and race a marathon daily, simulate race conditions as much as possible. Practice water stops, incorporate downhill running, start at the same time of day as the race starts, and even train in the predicted weather conditions. And don't forget to try out all racing clothing, shoes, socks, and pre-race meals. By doing all this far enough in advance, you can allow for changes - and time for blisters to heal.
   
6. Get Off the Road
   While running is imperative for marathon training, keep in mind other exercises that can help you improve endurance and strength. For example, resistance band exercises are a great way to tone and strengthen your legs for increased speed and agility. "With the help of NZ Manufacturing resistance tools, I trained and qualified for the 2009 Boston Marathon," says Julie O'Connoll, fitness expert. "I finished it in 4:18:51, making it my thirteenth marathon!" Try our TurfCordz™ Modular Speed Belt to add resistance to running exercises, Modular Sprint Belt to strengthen abductors and adductors, and even Resist Assist to improve core strength.

Only 1% of people around the world can say they've actually finished a marathon. And you're about to be one of them! So good luck with your training and remember to have fun!

For those of you who started off the New Year with high expectations of setting some fitness goals, getting into fitness routine and then have fallen short of those goals, I just want to say it is never too late!

One of the easiest ways to begin is by just moving and putting one step in front of the other. Sounds a bit corny doesn't it? Walking and/or jogging are one of the most accessible forms of exercise as you can accomplish a 20 minute workout virtually anywhere.

Regular aerobic activity helps improve cardiovascular health, helps in aiding weight loss, reduces stress, and boosts your energy level.  All of this is positive. This will give you your own personal satisfaction.  You are doing this for you! Remember that before beginning an aerobic training program, check with your physician.

So, are you ready to start?  You may just want to run or you may want the challenge and excitement of signing up for a race - maybe a 5k - which is 3.1 miles. The shared fear with all runners, beginners to seasoned are concerns about being last.  You will soon realize all runners come in different shapes, ages, and sizes. With this in mind, runners also have different speeds. If you never ran before start walking and add running in between. Gradually you will be running more than walking.  You can get running advice and support at numerous outlets: local fitness facilities, running groups, running specialty stores, and online.

I started running when I was 38.  I was asked by a friend to run a local 4 miler.  So, training began - 15 years later and all kinds of races I'm still running and enjoying it. If you have read my posts in the past, you will know that I am advocate of cross training. Make sure you mix-up your fitness routine so that you do not get bored doing the same thing as well as minimizing joint and muscle injury. Cross training alternatives may include: swimming, yoga, weight training and/or biking to name a few.

So, it's time to refocus on your New Year's resolution and set a goal - but be realistic.  Sign up for a local 5K.  Fill out that race form and now you have motivation.  Train properly and always have fun!  Get to the starting line with a smile on your face! The race starts - you do what you trained for - you run.  When you cross that finish line, and people are cheering you on - you will have the biggest smile - because you did it! 

In good health,

Julie O'Connell

I began my 100 mile journey in by boarding a bus at 3:00am to transport the runners up to the start line in Cleveland.  I was ready for this after 7 straight months of training.  The course was absolutely beautiful.  The course took you through some of Ohio's most scenic parks including the Cuyahoga Valley National Park, Summit County Metro Parks, Towpath Trail, Buckeye Trail, Hike and Bike Trail and The Bridal Valley Trail. The course consisted of 75% trail and 25% street routes.

To complete this grueling course was an amazing experience. Looking back now is as emotional as the day I crossed the finish line. The experience was by far my greatest challenge to date and definitely tested my limits both physically and emotionally. My support crew was amazing! They were also tested by having to be awake for 30 plus hours and available at each support stop, being prepared to supply the necessary foods, drinks and clothes.  I want to say all of this was possible because of all their support.

I walked/crawled away with blisters on both feet but other than that, I feel great!

Recap of training:  I began my training on January 17, 2011, following a 28 week training schedule Most training days were Tuesday, Weds, Thursday, Saturday & Sunday Monday and Friday were rest days. Tuesday & Thursday light days Weds semi long Sat & Sun longer miles back to back Total days running: 110 Miles accumulated: (estimated) 1192.60 Hours: estimated 300 plus depending on weather/route/street/trail Week 9 - Shamrock 15 K race Week 12- Fools Run 50K Week 15 - Forget the PR Mohican 50K Week 23 - Night Run 20 miler Week 26 - Night Run 44 miler

In between training, time was taken off due to bitter cold and of course taking time to relax with family and friends.

You need to build miles safely. Three weeks hard and one week of
recovery. Races in between are for time on your feet . You should be
feeling stronger and recover quicker during that 4th week. As always,
pay attention and listen to your body.

I truly feel anyone can complete any challenge, you need to train
safely and rest when your body tells you.  Eat properly and exercise both mind and body and, as always, have fun!

In good health,

Julie O'Connell

I wrote about a month ago the 'running' account of my journey toward the 100 mile race that will take place on July 30.  The event is The Burning River 100 Mile Run that begins in Cleveland and takes you along a route ending in Cuyahoga Falls Ohio, spanning a 30 hour period of continuous running.   At this point, I figure there is no turning back.  I have prepared for this event for the past 25 years through fitness teaching, running races, duathalons, tri's and bike adventures.  I am not a crazed fitness fanatic that watches every carb and gram of protein I eat.  I often meet up with friends for a leisure bike ride that includes a break half-way for lunch and a beer.   What made me want to run 100 miles continuously?  I am still asking myself that question!

This journey will take me over a wide array of terrain.  Miles will be covered on rugged trails, into creeks, on driven motorways, bike and walking paths and steep steps in the metro parks (90 steps at around mile 90).  If that isn't cruel, I don't' know what is.  I will change running shoes approximately four times during this event along with clothes changes to keep me dry.  Food breaks will consist of tea, broth soup, peanut butter sandwiches, and plenty of sports drinks. A support crew will follow me along the way with a trunk filled with all the necessary gels, sprays, clothes, shoes, socks and miscellaneous first aid supplies that I will need.  This support group will stay with me during my journey and will forgo a restful night sleep as I run through parks and trails during the night time hours with headlamp in tow.  If it were not for the support of my fellow workers, friends and family, I could not possibly have gotten to this point in my life.

For those of you who have been following my journey, thank you for your support and encouraging words.  I will keep these well wishes neatly tucked into my head during the approximately 30 hour run on July 30.
Please feel free to contact me with any fitness questions or ideas you may have.  I would love to hear from you.  

In good health,

Julie O'Connell
NZ MFG INC.

Why would anyone want to run 100 miles at once? I am often asked this question, especially now that I am less than 100 days away from the date of The Burning River 100 mile event.

I began this journey over 25 years ago when I became a fitness instructor. From then on, I have tried to push myself to improve my performance and overall health. I believe in an overall approach to fitness that includes aerobic activity (running, biking, swimming and cardio classes), including core and overall strength training (Pilates, yoga and resistance training). Backed by research too numerous to site, the combination of aerobic and strength training, along with proper diet and rest provide the building blocks for achievement of fitness goals.

Fitness is more than being able to run your first 5k, biking adventure, walk-a-thon, tri-event, or even a 100 mile run. Fitness is a state of well being. Fitness is the forming of friendships. Fitness is a time management skill. Fitness is a stress reliever. Fitness is a time for planning and reflecting. Fitness is a breath of fresh air. Fitness is a love/hate relationship. Fitness is an event. Fitness is a lifestyle. Fitness is YOU.

Not everyone can run 100 miles at once; however, I find that by setting goals, no matter how big or small they are, they keep me focused on the event ahead and just maybe with the training behind me and some miles to run yet ahead in the next 100 days, I will cross the finish line of The Burning River 100 mile event.

Follow me on my journey. Why not set a fitness goal today? Perhaps you have already accomplished a fitness achievement that you would like to share. Please feel free to contact me with any fitness questions or ideas you may have. I would love to hear from you. Remember, fitness is YOU.

In good health,

Julie O'Connell
NZ MFG INC.

The rate of force development, commonly called power, is crucial to many sport performances. Running athletes develop power by generating the maximum amount of force over the shortest period of time. The product of stride length (force applied) and stride frequency (motion) will determine running speed. To optimize performance in running it takes mobility and strength. One of the best ways to increase mobility and strength to specifically carry over to running is to use elastic resistance training.

The training principle of specificity requires that you use your muscles in the same contraction mode and range of motion in training that you are interested in improving for your skill. Using elastic resistance like the TurfCordz series can help a runner develop functional strength that will carry over to increasing running performance. The properties of elasticity allow for resistance patterns that are independent of gravity but dependent upon rate and length of stretch of the cord. In addition, Cords have the advantage of applying resistance in multiple planes of unrestrained movement patterns. When athletes engage in varied speed drills the resistance also accommodates so muscles can work in the same movement pattern and joint angles specific to running. This accommodative property occurs with both slow speed and high speed training. The cord can be used for explosive start drills, or even with performing isometric holds in positions when the band is stretched; for example lunge positions) . Ultimately the resistance can be tailored specifically to the area of strength weakness the runner may need to improve.

Running uses a considerable amount of abdominal strength. To strengthen the abdominals and rotator muscles of the trunk cord resistance can be used to offset excessive twisting that can occur due to muscle weakness and prevent the hips and shoulders from rotating too much during the run. It is very difficult, if not impossible; to duplicate the exact movements of the legs, hips, and shoulders used in running with isotonic loads using dumbbells, barbells, or machines.

Furthermore, the low inertia of the cord mass makes high speed training a real plus with this type of equipment. Muscles store energy when undergoing lengthening just like elastic cords. This type of training is very portable and is not limited to a gym/fitness setting which makes it ideal for runners who want to take the cords to the track. Runners can also partner with other runners and match resistances by alternating each other as the anchor point on the other end of the cord.

Even though running is considered an aerobic activity runner need strength to build what experts call a "speed reserve." This reserve will help give you a burst of speed when you need it most -- something you'll find invaluable when you hit the inevitable "wall" during a race or marathon.

This type of training also helps reduce the chance of injury. When you run, your lower body and feet absorb a force up to five times your body weight every time your heel hits the ground. The cumulative impact of this constant stress can be devastating if your body is not conditioned properly. Impact-related injuries are usually associated with muscle weakness or imbalance. Because resistance training results in stronger bones and muscle as well as increased flexibility and stronger connective tissue, it can help you avoid fatigue related injuries.


THE PROGRAM

• Heel Raise
  Secure the tubing under the balls of your feet. Fasten the ends to an Active Belt around your waist or to a post, or have someone assist you by holding the ends. Stand on the balls of your feet and lower your heels until you feel a stretch in your Achilles tendon (there is no need to push the heel beyond the point where you first feel the stretch). Rise up as high as possible and hold for one to two seconds. Perform 10 repetitions. This exercise is best achieved standing on a stable board two to four inches from the ground. Forward thigh drive increases stride length and the power of your pushoff. Hip flexors, located in the front of the hip are largely responsible for this, and you can benefit from strengthening them.

• Hip Joint Flexion
  Attach the tubing to a stationary object about knee high and attach the other end to your ankle. Stand far enough away so that there is tension with the leg behind the body (as in the thigh position immediately after pushoff). Now attempt to drive your thigh forward. Keep your knee bent so that your shin remains parallel to the ground until your thigh is past vertical position. Do not drive the thigh all the way parallel to the ground, as this will teach you to drive your thigh upward rather than forward when running. You may want to add a heavier cord for more resistance than trying to rely on a greater stretch of the lower resistance tubing as you become stronger.

• Hip Joint Extension
  Attach the tubing to a high stationary object. Stand in front of it and attach the free end to your ankle. Stand with your leg raised, thigh slightly below parallel. To begin, straighten your leg and pull down until your foot touches the ground beside your other leg. Perform this action vigorously for 10 repetitions. As you become conditioned, try balancing yourself (instead of holding on to a wall or stable object) to achieve even greater results.

• Lunge
  The down position of the lunge duplicates the airborne position in sprinting. This exercise will also stretch the hip flexors. With your feet hip-width apart, step forward with a very long stride. Upon landing, slowly lower your upper body straight down. Shift your weight backward and extend your forward leg. Return to your standing position and repeat with the other leg for 10 repetitions each.

Working on specific strengthening exercises along with your current running program should help you achieve faster race times. Also you may want to include a variety of lower-back, and upper body exercises that will improve your strength.