First Practice at Sugar Land Memorial Park on Saturday, Aug. 1st 6:30am

We start to close up our first week of training. Hopefully most of your have registered for an event and gone shopping for some shoes. Don't let your motivation go to sleep... get up and get moving!!!

Many of you are going to be either out of town or your spouse is, so it's going to be a small group... small but with great enthusiasm! We are going to meet at 6:30am for this first practice. It was changed because it is hot, and both runners that are going to meet so far are ok with this change. We will meet at the Sugar Land Memorial Park Pavillion and our run will be 3 miles. Here is the Trail Map.

The run will be a Lake loop (1.15 miles), then the Connector Trail out and back (0.7 miles) and finally the Lake Loop one more time (1.15 miles). Water will be at the start/finish of the Lake Loop.

Blessings and a peaceful run to all! Go beatSMA!!!

Training Season Here We Go!! Let's beatSMA!!!

Well, our Kick Off party was very nice. The turn out was 9 adults interested in running with a purpose and lots and lots of kids!!! It was sooo fun for the kids, at least Alejandro had a blast!!!

We talked about lots of things. But the most important is that we have officially entered our training season, and if you didn't go out today.... shame on you!!! Remember, choose to be strong and healthy!

Just a quick note, the training schedule is at the upper right of this blog, look for beatSMA Calendar. In the Calendar, Easy means that you can carry a conversation while running and Tempo means that you need all your breath to keep up and finish your run. I will add more schedules for 5k runners and events on a different day.

Also, an important reminder that this Saturday, August 1st at 7am is our first practice at the Sugar Land Memorial Park, we are doing 3 miles after we all warm up and stretch together. At the park's website you can get directions and additional information about the park. I will be posting our routes on Thursday nights and I will also have a print out of the route the day of the practice.

I am so excited! Go beatSMA!

Tips on Breathing

Some tips on breathing that I have found useful...

• There is no specific way of breathing that will guarantee a smooth run.
• Breathing is important because you need to get oxygen to your muscles, so the more oxygen you get the more efficient your run will be.
• It is recommended to breathe through your nose and mouth to make your breaths more efficient (more volume of air in a breath).
• It is important to use your diaphragm to breath, you know if you are using your diaphragm if your stomach moves out while you inhale. In this way you will fill up your lungs completely.
• The only rule that counts is to always try to get a nice volume of air and exhale all the CO2 possible.
  
• There are many breathing patterns and they vary according to the type of exerciser or run and your rhythm of preference
• For long runs it is recommended to have long deep breaths and for short quick runs it is recommended faster deep breaths
• There are 2-2, 3-2, 2-1 patterns: inhale 2 steps and exhale 2 steps, inhale 2 steps and exhale 3 steps, inhale 1 step and exhale 2 steps. You can find the one that is best for you little by little, but the important part is to make sure you are exhaling as much CO2 as you can.
  
• Sometimes the 2-2 pattern can still cause some side pain because you are using the same side of your body when starting the inhalation and exhalation process. If you feel this, try a 3-2 or 2-1 pattern.
• You can also try varying the pattern of your breaths, for example inhale with one breath and exhale with two breaths. This might help you keep a rhythm without having to count your steps.
  
• Another type of pattern can be smaller inhalations until lungs are full and a nice long exhalation until all the air is out, again the important thing is to fill up your lungs and get rid of the CO2.
• If you feel you are out of breath, slow down catch up to your breath and find a nice rhythm that will give you a smooth run.
• Refer to the following articles for more information: How to breath while running by Coach Jenny from Runner's World and Improve your running with proper breathing by Dave Elger.
  

Tips on Apparel and Gear

These are some basic tips that I learned from my participation in Team in Training and other runners:

Shoes:

• This is your most important investment, don't skimp!
• Expect to spend $75 - $125 a pair
• Most expensive ≠ best
• Buy shoes based on foot mechanics (depends on arch and pronation), body size, and comfort
• Shoes last about 300 miles (full marathoners will need a second pair before January)
• Consider two pairs to alternate
• Purchase shoes only from a running specialty store:

1. Finish Strong Sports on Memorial and Dairy Ashfor
2. Finish Line Sports on 59 and Sugar Creek Blvd
3. Texas Running Company on 59 and Hwy 6 (next to Wholefoods)

At the store:

• Tell them you are new and want to be fitted for running shoes
• Be specific about foot/ankle issues like flat feet or high arches
• Come with your current running shoes, they will want to see your gait
• Try on at least three pairs and run around the store with them
• The heel will be snug, but don't buy a shoe if it is tight anywhere
• Try them with socks you will be running in

Socks:

• No cotton or wool
• Try out different styles (thinner, not so thin, double layered...)
• Expect to pay $4-$12 a pair
• If you want to save some money, consider to buy one that you like at the running store and then looking for something similar at Target, Walmart or Marshalls

Shorts/Tights/Shirts:

• No cotton
• Buy only moisture wicking material, such as Dri-Fit or CoolMax
• Consider one with pockets if you are not using a power belt, in this way you can carry your energy supplements
  
• You can buy these anywhere. Cheapest finds are at Target, Walmart and Marshalls, also Academy is a little higher. You could easily spend much more at specialty stores were you can find better variety, but your basic needs can be met at department stores.

Sports Bras:

• Should minimize motion when you jump
• Should fit tight and not necessary flattering
• Consider one with adjustment options

Accessories:
Hats/Visors

• Consider to keep sun and sweat off your face
• Wicking/breathing material is a must

Water Carriers

• If you are doing the full marathon this is almost a must and for half marathon consider it
• Try them on in the store (Academy or running store) to test comfort
• There are belt or backpack types
• Several bottles on one belt allows variety of energy fluids

Watches

• You should have a watch that has a stopwatch that gives splits and a timer that will allow different length intervals simultaneously (for breaks, sprints, and easy/tempo intervals)
• You can get a durable, multi-function watch for less than $40, and you can spend much more than $100

Supplements

• As the miles start to add up, you will need to carry nutritional supplements.
• Consider this when buying your belt, backpack and shorts
• Several gels can be combined in a bottle on your belt
• There are gels, jelly beans, bars, boost drinks

Chaffing Preventatives

• Body Glide and Vaseline are popular choices
• Pre-run application of band-aids will prevent rubbing

Identification

• Always have something that identifies you
• There are bracelets, snap on shoe ids, wristbands

Money/Cell Phone

• Some people carry these just in case, if you do so, be sure to secure it somehow
• There are shoe wallets, arm purses

Winter Apparel:

• Layering is important as you will start cooler and then your body warms up and you don't want to get overheated
• Always look for breathable materials
• Cover your head and ears
• Have options for windy days
• Don't over do it, add as you need

Donation site is up and running! Are you?

I have finished the online donation website! People can donate in a secure website thanks to active.com. But if you have donors on the Houston area, is best to write a check payable to MDA. We will send it to the Houston Office. In this way we lose less money in service charges (a percent of the online donation is kept by active.com). Know we can start sending emails and spreading the word!

The link is http://active.com/donate/beatsma and you can also access it through the link on the top right of this blog.

Thanks to my angel, Carlos Araque, for helping me with graphics and html. Love ya baby!!!

Not in the in the race? Not a problem!

Hi everyone! Some important reminders and news:

1. By now, most of you know that the Marathon and the Half Marathon are closed. So if you didn't get to sign up, and are wanting to go out and run, this are some options: (a) sign up for the 5k the day of the marathon and you can do it in the same website (b) sign up for a race in Sugar Land that is going to be the weekend before the Chevron Marathon and can look up more details and register at USA Fit Marathon and they have full and half marathons (c) There is another race in Kingwood on New Year's Day more information here.

2. Please, for those of you that are in town, reply to the evite so I can make the proper arrangements by Sunday.

3. Very exciting news!!! Alejandro has signed up for the Kids Fun Run 1K Adaptive Race the Saturday before the marathon. Alejandro will be doing the race with his tricycle and will be pushed and pulled by two of his friends! We are in pure joy and happiness... It is so awesome that he can participate in a fun and meaningful way. Hopefully we will have our team shirts (if we get enough sponsorship) and they will be able to run with beatSMA shirts! I am almost jumping of the excitement.

Few Reminders and Announcements

1. Important! The Chevron Houston Marathon and Aramco 1/2 Marathon Registrations start tomorrow July 17th. Go to the website to register and for details. Also to remind you that the entry fee goes up after July! So don't wait!

2. The team calendar is up! Click on the right at BeatSMA Calendar and you will get the training schedule and team practices on Saturdays. We will start meeting August the 1st at the Sugar Land Memorial Park. Our first practice will be a 3 mile jog for both full marathon and 1/2 marathon. Water and Gatorade will be provided.

3. We have our Stretch and Injury Prevention Clinic in September offered by Dr. Nadeau from Total Chiropractic Care Center. Alejandro has been a patient of hers for more than 3 years and we love her! Thanks to her for volunteering and giving her time!

4. We have our second team sponsor Tammi Law, great friend and neighbor, she loves Alejandro and is excited about our team. Thanks Tammi! You are awesome! Tammi has been running for a few years now with Team in Training with the Leukemia and Lymphoma Society and she is a two times Houston marathon runner.... wwowww!

That's it for now. Please make sure you sign up as a follower to get updates on any posts about the team.

BeatSMA NOW! Go Team!