Marathon Training Week 8: September 23 to 29 + Nutritional Tips

Aloha!

Welcome to Week 8 of Marathon Training.

This Sunday is the 3rd race of the Marathon Readiness Series. The 25K (15.5 miles) takes place 5 am at Kailua Beach Park.
That’s so early! You might as well sleep on the beach the night before…. only joking – even thought it might actually be a great idea.
The point is.. you will have to get up early for all of the readiness races from here on out, so it will be great training for the Honolulu Marathon which also takes place at 5 am.

I will be sending more specific race instructions later this week, however for now – start scheduling your weekly calendar to take this into account. You should be going to sleep early – especially as we get towards the end of the week, so you can get your body used to it. As athletes, we need to remember that recovery is just as important as the workout itself. If you don’t allow your muscles to recover, then they won’t build stronger. Sleep is an important part of the process. The standard formula to try and achieve is: 8 hours sleep per night, plus 1 minute per mile that you run each week. So, if you are running 35 miles per week, then sleep per night would be 8 hours 35 minutes. In this example, go to sleep at 10:25 pm and wake up 7 am.

For more info on the 25K, please go to: https://808racehawaii.com/races/hybrid-design-25k/

See photos below from our weekly training runs đŸ™‚

Our week will look something like this:
Tuesday (9/24) 6 pm at Ala Moana Beach Park for a short interval speed workout including stairs. 
Thursday (9/26) 6 pm at Queen Kapiolani Hotel for a 40 minute steady run. Take it easy and get ready for the 25K on Sunday.
Friday (9/27)Packet pickup  12-6 pm @ Boca Hawaii Also, optional Friday Night Fireworks Run 6 pm at Barefoot Beach Cafe:  https://www.facebook.com/FridayNightFireworksRun/
Saturday (9/28) Packet pickup  12-6 pm @ Boca Hawaii 
Sunday (9/29) 5:00 AM: 25K Race at Kailua Beach Park.

Join our Facebook Event: https://www.facebook.com/events/894595407586736/

Attend on Meetup: https://www.meetup.com/meetup-group-Hawaii-Running-Project/events/

Quote of the week:
“People are afraid of doing what they want, because they are afraid of screwing up. When you stop feeling that way, the possibilities are limitless.” ~ Laila Ali
Link: https://www.richroll.com/podcast/laila-ali-469/

Nutritional Tip of the Day

Boosting the Immune System with Exercise (and Nutritional Yeast)

What if there were a drug or supplement that could halve the number of sick days you take due to such upper-respiratory infections as the common cold? It would make some pharmaceutical company billions of dollars. But there is already something that can boost your immune system for free and by so much that you can achieve a 25 to 50 percent reduction in sick days. And it has only good side effects. What is it?
Exercise.
What’s more, it doesn’t take much of a workout to get results. Studies find that if you let kids run around for just six minutes, the levels of immune cells circulating in their blood increases by nearly 50 percent. At the other end of the life cycle, regular exercise can also help prevent age-related immune decline. One study found that while elderly, sedentary women have 50 percent chance of getting an upper-respiratory illness during the fall season, those randomized to begin a half-hour-a-day walking program dropped their risk down to 20 percent. Among conditioned runners, though, the risk was just 8 percent. Exercising appeared to make their immune systems more than five times better at fighting infection.

Another option for athletes who want to sustain their immune function is nutritional yeast. A 2013 study reported that you may more effectively maintain your levels of white blood cells after exercise by consuming a special type of fiber found in baker’s, brewers, and nutritional yeast. Brewer’s yeast is bitter, but nutritional yeast has a pleasant, cheese-like flavor. it tastes particularly good on popcorn. (Note: I also like it on my garden salad)
The study found that after two hours of intense cycling, the number of monocytes (another type of immune system white blood cell) in subjects’ bloodstreams took a dip. But those who were given the equivalent of about three-quarters of a teaspoon of nutritional yeast before they exercised ended up with even higher levels of monocytes than when they started working out.
Excerpt from “How Not to Die” by Michael Greger, MDLink: 
https://nutritionfacts.org/book/  

Where can you find nutritional yeast? Of course health food stores like Down to Earth, but it should also be at Safeway and other grocery stores.
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