Get Ready to Run a Race in 2010!

Teammates, Perfect Fitness is a sponsor of the Presidio10, a 10 mile/10k run across the Golden Gate Bridge (the picture above is from last year's race). Please join Team Perfect as we storm the Golden Gate! Mark your calendars: 18th April 2010!

Perhaps some of you are looking to RUN your first race! I'm going to re-run a blog from running expert and entrepreneur, Mr. Fire in the Gut himself, Tim Grizzell on how to segue from walking to running.

Start with a positive attitude! That is what will inspire you to sign up for a race in the first place and it will carry you across the finish line. I like to refer to it as “FIRE IN THE GUT!”

If running has not been part of your weekly exercise program for many years, you will want to ease into it. From a physical perspective, you need to condition your muscles, joints and tendons for running. The last thing you want is an overuse injury by jumping into it too quickly.

On the mental side of things, you do not want to lose your motivation and desire to run by doing too much at the beginning. I will say though that you are going to have to push yourself out of the comfort zone. Walking is great exercise and for walkers/hikers, running is somewhat of a foreign exercise. Yet – running will not feel as awkward the more you do it.

In terms of training tips for easing into running:

-After you have properly warmed up, run a quarter mile, walk a quarter mile, repeat. I would try to do this running program three days a week.

-Once you are comfortable with the above program for some weeks, I would try running a half mile, walk a quarter mile (or a half mile if you need it), and repeat.

-I would just keep doing this type of training until you have worked up to a program where you can run a mile without walking. Just try to continue to building from here and give yourself small victories.

-Eventually, running will not feel awkward and you will probably start to run and not want to stop.

I will finish by sharing some personal thoughts on running versus walking. When I am running, I am generally thinking about a number of things that have nothing to do with the environment around me. My mind tends to wander and I come up with a lot of creative ideas and thoughts. Also, I am an “endorphin junkie.” Walking, on the other hand, produces some different feelings. I tend to become more aware of the environment around me, especially if I am hiking in the mountains or along an ocean side cliff. Although my mind is free to wander when walking, it is not with the same intensity as running.

Fired Up!

Tim

Teammates -- follow Tim Grizzell on Twitter @timgrizzell or check out his website, Fire in the Gut. Some of Team Perfect will be running across the Presidio10 finish line wearing Fire in the Gut apparel!

CHARLIE MIKE -- ALDEN

Marathon Training Program: Part II: B

CM SEAL Team blogger: Tim Grizzell

There are a number of marathon training programs that you can follow. I have written my own. I have trained under Hal Higdon’s programs and Jeff Galloway’s programs. The main difference between Hal Higdon’s program and Jeff Galloway’s program is that Jeff Galloway promotes a run-walk-run method during the long distance runs (i.e., run 2 minutes, walk 1 minute – this varies depending on your pace) that he considers injury free training. Hal Higdon only suggests walking if necessary and at aid stations. I personally did not like all the “starting and stopping” associated with the Galloway program. However, the Galloway program is a proven program. If I were to personally recommend it to anyone, it would be a true beginner. Keep in mind though, Galloway has had followers post times below 2 hours and 30 minutes using his method.

Most training programs consist of the following type of training:

-Running 3-7 days a week depending on what category you fit in.
-Non-running days incorporate rest and/or an alternate form of exercise
-A long run ranging in distance from 10-20 miles that is normally run at a pace slightly slower than your marathon pace (i.e., 1-2 minutes per mile slower). Usually, most runners complete this on a Saturday or Sunday when they have the most time.
-Mid-week runs generally range from 3-8 miles.

A typical week would look something like this. Please keep in mind that these are average distances. A beginner will run less and an experienced runner might put in more miles each week.

Monday – Rest/Alternate form of exercise
Tuesday – Shorter Run (3-5 miles) and/or Alternate form of exercise
Wednesday – Mid-Distance Run (5-8 miles)
Thursday – Shorter Run and/or Speed Work (3-5 miles)
Friday – Rest/Alternate form of exercise
Saturday – Mid-Distance Run (5-8 miles)
Sunday – Long Distance Run (10-20 miles)

You can move these workouts around to fit your schedule. The most important workout of the week for this training is the weekly long distance run. In addition to the long run, I recommend at a minimum that you do not miss the two mid-distance runs. I suggest that you do not miss any runs at all. If you have to miss some, I would cut out the short ones.

Just remember that there is no substitute for running. If you do not run consistently, you will be breathing like a lung-shot caribou the day of the marathon and potentially putting your health at risk. I said this once before and I will say it again. You cannot phone in the training.

Alternate forms of exercise are very important. The first couple days after the long run it is good to inject some low-impact exercise into your weekly schedule, such as cycling and swimming. Do not forget to continue your strength training (i.e., Perfect Pushups, Perfect Pullups and working your abs).

There is a lot of ground to cover when it comes to training for a marathon. I believe that I have given you a very thorough overview, but I am sure you all have some questions. So – go ahead and fire away.

Next week, I will be discussing one of my favorite topics – running apparel and shoes. Hoo Yah!!

Fired Up!

Tim

Team Perfect Storms the Golden Gate

TGIF CM Teammates!

Last Sunday Team Perfect showed up in force for the presidio 10 -- a 10 mile/10k run benefiting local charities. We ran across the Golden Gate Bridge, we volunteered, and we got folks Fired UP to push out some Perfect Pushups!



CM SEAL Team blogger Tim Grizzell said it best about the Art of Running: "Runners come in all shapes and sizes carrying varying loads, which is proven every time I run a marathon or some other distance. We are all born to run."

HOOYAH Team Perfect!

CHARLIE MIKE -- ALDEN

Completing a Marathon: Introduction (Part I of IV)

CM SEAL Team blogger: Tim Grizzell

“Nothing is impossible if you try.” Paul Tergat, Marathon World Record Holder – 2003-2007

Hello Charlie Mike Teammates – I am back and I am fired up to talk to all of you about how to properly prepare yourselves to successfully complete a marathon. This is going to be a four-part series beginning with a brief introduction and some of my general thoughts regarding the marathon. Next week, I will discuss different training programs. The third week we will get into one of my favorite topics: running equipment (i.e., running apparel and running shoes). Finally, I will conclude by talking about the day of the marathon.

Now some of you might ask, “Why would I ever want to run a marathon?” Some history buffs who are runners might respond by saying that they want to experience the distance that the Greek soldier Pheidippides supposedly ran from the town of Marathon to Athens to announce the Persians had been defeated. Okay. I would respond by saying because it is a huge accomplishment and it will help you take care of your body.

How do you do it? As with most athletic endeavors of this magnitude, the short answer is that it just takes a lot of motivation (i.e., FIRE IN THE GUT), a lot of self-discipline and the ability to BELIEVE IN YOURSELF!

“Who can run a marathon?” It is my belief that the vast majority of humans can run a marathon. I mentioned in a prior Charlie Mike post that I believe humans were born to run. We were given this gift at birth. So anyone can run a marathon if they put their mind to it. There are experienced runners out there who have completed marathons, there are experienced runners out there who have never participated in an event at this distance, there are athletes who participate in other sports other than running yet are in great shape, and there are some individuals who lead sedentary lifestyles for one reason or another. So, picking a training program will depend on which category you fall in. Clearly, an experienced runner will have an easier time transitioning into a marathon training program then someone who is not as experienced (NOTE: I will never say someone is non-runner because deep down everyone is a runner).

Prior to embarking on marathon journey, I believe that you should decide if it is necessary to get a physical examination from your doctor to make sure everything checks out okay. Running a marathon is a big deal and you want to make sure that your training is not going to aggravate a larger problem. This is good advice prior to beginning any significant physical activity. You have to keep in mind, though, that some doctors feel running is unhealthy even if you are in great shape. I have been told this by more than one doctor. Show me a doctor who says running is bad for you and I will show you a doctor who has never run!

Training for a marathon is something that should be taken very seriously. We are talking 26.2 miles, right? Therefore, anyone who sets a goal of competing and finishing a marathon must make sure that they are properly prepared prior to showing up to the starting line the morning of the event. You cannot just phone in the training. If you do, you will pay for it. I am speaking from experience. When getting ready for my first marathon event, I missed a lot of long runs in the second half of my four month training program. I could give all of you a bunch of excuses why, but you know the saying. As a result, my performance suffered and my body took some weeks to recover. Yet – in the end, my experience from this marathon reinforced one simple fact – be consistent in your training.

Next week we will discuss different training programs. Stay tuned…

Fired Up!

Tim
___________________________________________

Guest Blogger Tim Grizzell is a former U.S. Navy SEAL officer who led SEAL units in the Middle East, Europe and Asia. He is currently starting a running apparel company that will be officially launched in second quarter of this year. He has run numerous marathons. Tim resides in San Marino, California with his wife and their three young children.

Tim met Alden when Alden had just graduated from Basic Underwater Demolition/SEAL (BUD/S) training and he had just arrived to begin BUD/S training.

Training Tips for Easing Into Running

Guest blogger, Tim Grizzell, Former Navy SEAL

A few weeks ago, a Charlie Mike Teammate asked Tim for some advice: "How do I go from walking to running when walking feels great and running feels awkward to me?"

Hello Lisa:

I am fired up to hear that you did Rudy’s Navy SEAL challenge and got the experience of turning yourself into a “sugar cookie,” otherwise known as getting wet and sandy! Congratulations on finishing the Virginia Beach Rock ‘n’ Roll Half Marathon. You only gave yourself less than a month’s notice and you did it. I like it. You obviously have a positive attitude that inspired you to do the event in the first place and carried you through the event. I like to refer to it as “FIRE IN THE GUT!”

I will begin by saying that you are on the right track to go from walking to running. You have completed athletic events where you did both walking and running. Also, making slight modifications to your diet is a more sustainable approach that will work in the long-term versus some extreme diet.

Given that running has not been part of your weekly exercise program for many years, you will want to ease into it. From a physical perspective, you need to condition your muscles, joints and tendons for running. The last thing you want is an overuse injury by jumping into it too quickly.

On the mental side of things, you do not want to lose your motivation and desire to run by doing too much at the beginning. I will say though that you are going to have to push yourself out of the comfort zone. You clearly like to walk. Walking is great exercise and that is what your mind knows. Right now for you, running is somewhat of a foreign exercise. Yet – running will not feel as awkward the more you do it.

In terms of training tips for easing into running, I suggest the following:

-After you have properly warmed up, run a quarter mile, walk a quarter mile, repeat. I would try to do this running program three days a week.

-Once you are comfortable with the above program for some weeks, I would try running a half mile, walk a quarter mile (or a half mile if you need it), and repeat.

-I would just keep doing this type of training until you have worked up to a program where you can run a mile without walking. Just try to continue to building from here and give yourself small victories.

-Eventually, running will not feel awkward and you will probably start to run and not want to stop.

I will finish by sharing some personal thoughts on running versus walking. When I am running, I am generally thinking about a number of things that have nothing to do with the environment around me. My mind tends to wander and I come up with a lot of creative ideas and thoughts. Also, I am an “endorphin junkie.” Walking, on the other hand, produces some different feelings. I tend to become more aware of the environment around me, especially if I am hiking in the mountains or along an ocean side cliff. Although my mind is free to wander when walking, it is not with the same intensity as running.

I would be happy to answer any more questions about running you might have as you get further into your running program.

Fired Up!

Tim

Teammates -- Tim Grizzell returns to Charlie Mike next month. Get Fired Up to train for a Marathon with Tim!

Humans Were Born To Run

Guest blogger: Tim Grizzell

I’ll get right into it. I subscribe to the theory that humans were born to run. Relatively recent biomechanical research by University of Utah biologist Dennis Bramble and Harvard University paleoanthropologist Daniel Lieberman suggests that humans are built to outrun nearly every other animal species on the planet over long distances.

I personally love the following quote from Professor Lieberman. “From our abundant sweat glands to our Achilles tendons, from our big knee joints to our muscular glutei maximi, human bodies are beautifully tuned running machines. We're loaded top to bottom with all these features, many of which don't have any role in walking."

I disagree with doctors that say running is bad for the knees. They either do not like running or just want to take the easy way out on the prognosis. When I was just out of BUD/S, I had a hard landing on my 5th and final jump at Airborne School in Ft. Benning, Georgia. I completely tore my anterior cruciate ligament and had two tears in my meniscus. Three years ago, I had some extreme pain in this reconstructed knee as I was preparing for a marathon. I went to see my doctor and he told me “running is bad for your knees and it is time to pick a less intense form of exercise!” I have not been back to see him, the pain eventually went away and I have logged many miles since.

No question – running is an impact exercise and our knees are affected as a result. In terms of ongoing care for the knees, my advice is the following:

1) run on soft terrain when possible,
2) inject some cross training when your knees are a little overworked (I personally like to cycle and/or swim),
3) try not to add any unnecessary pounds to your frame; and
4) rest your body if necessary.

I will conclude by saying that runners come in all shapes and sizes carrying varying loads, which is proven every time I run a marathon or some other distance. We are all born to run! It is just a matter of taking a realistic approach to conditioning your joints and body for a consistent running program if you want to run on a regular basis. (Note: Clearly, there are exceptions and I realize that not everyone can run for various reasons.)

Fired Up!

Hit the Ground Running with LT. Tim Grizzell

CM Teammates! Last month I introduced you to my swim buddy, former Navy SEAL platoon commander and a damn good friend, LT. Tim Grizzell – aka Brotha Al. Tim has done SEAL tours on the west coast, the far east and in Europe; he was a top collegiate runner and he's an aspiring running apparel entrepreneur.

There's not much Tim doesn't know about the art and science of running -- as the Teammates who asked him questions discovered. CHARLIE MIKE is going to "re-run" three of his replies this week:

* Humans Were Born to Run
* Running in a Very Cold Climate
* Pushing Yourself Out of Your Comfort Zone: Going from Walking to Running

Tim will be back next month blogging on How He Trains for Marathons so hold on to your questions. Brotha Al, CHARLIE MIKE is Fired UP to have you on deck!

CHARLIE MIKE -- ALDEN