NUTRITION FOR TRAINING & RACING
What should I eat and drink before the long run/race? The eating/drinking strategy that works for you, before long runs, should be your guide. Fine tune the amount and the timing and use the pattern that works best. Unless you are diabetic or have severe blood sugar problems, you may not need to eat anything at all. If you get nausea from eating before running, reduce the amount or don’t eat at all before long runs, and see how this works. Most of the runners I’ve worked with, who do not eat breakfast, start their blood sugar...
read moreSIMPLE DRILLS FOR GOOD RUNNING FORM
Practice Makes Perfect. The following five drills can eliminate the most common running-form problems, and help increase your speed and efficiency. Even better, you don’t need to fit in an additional workout to practice these. Simply insert any or all of them into your regular runs each week. 1. RUN TALL. Many runners start to slouch as they tire on a run, which makes them even less efficient. An upright running posture promotes optimal lung capacity and stride length. It also reduces neck, shoulder, and back...
read moreRegister Now!
This year is a little different for Powered by Hope. Each participant must register with the Country Music Marathon separately from registering with Powered by Hope. Please register with CMM first, we need your CMM confirmation number for our registration process. Please note: For the question “would you like to fundraise and join the St Jude Heroes program” – choose “NO” Click this link - CMM Registration Detailed instructions for Registering with CMM here – CMM Registration Instructions. Once you have...
read moreCold Weather Nutrition
Used with permission from www.jeffgalloway.com and by Nancy Clark, MS RD Some athletes embrace winter’s chill as a welcome change from exercising in summer’s heat. But others complain about hating cold weather. If that’s your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7 to10 times above the resting level. This means, if you were to exercise hard for an hour and dissipate no...
read moreEstimating race finish time: Using the "Magic Mile" method
After having worked with over 200,000 runners over 30 years and compiling hundreds of performances, Jeff Galloway has compiled a predication formula based on a one mile time trial. The Magic Mile is a unique tool to help runners and walkers determine realistic goals for their race finish time. Runners and walkers who regularly incorporate the Magic Mile into their training find that their progress typically improves as they get stronger and faster. Guidelines for running the Magic Mile Go to a track or other accurately measured...
read moreCold Weather What-to-Wear Guide
Excerpts from Dressing For Cold Weather Running by Rick Morris Used with permission So why do people who love the outdoors hibernate through the cold months as they wait for spring? Most of the time it’s because people just don’t think they can stay warm. With some understanding of how to prepare for the colder temperatures, and a willingness to venture into the cold, running during the winter season can be fun. Dressing for cold weather running can be a challenge. If you dress so that you are warm at the start of your run you will...
read moreThe Clothing Thermometer
When running outdoors, make sure to wear the appropriate clothing items to keep you warm or cool, depending on the temperature. This will not only ensure your comfort, but improve your performance. Use the following guide for training in any temperature: 60º+ tank top and shorts. 50-59º technical T-shirt and shorts. 40-49º long-sleeve lightweight shirt, shorts, tights or wind pants, and gloves. 30-39º long-sleeve medium-weight shirt and another T-shirt, tights and shorts or wind pants, gloves and hat over the ears. 20-29º thick...
read moreFive baby steps to fundraising
Here are the five baby steps to fundraising. Each step is designed to help you reach your goal of $1,000 as quickly and easily as possible with minimal demands on your time. Click the link to view the individual blog post with instructions on each baby step. Set up your FirstGiving.com account Personalize your sample fundraising letter Compile your list of names and addresses Put your letters in the mail Send your fundraising...
read moreRecruiting Contest: Get Gift Cards!
Recruit someone to run in the 1/2 marathon with Powered by Hope and get a gift card. It’s that simple – but it gets better. As you recruit more runners, each one gets you a bigger gift card. Here’s how it works: Recruit one runner – get a $25 gift card Recruit two runners – get a $25 and $50 gift card Recruit three runners – get a $25, $50 and $75 gift card Recruit four runners – get a $25, $50, $75 and $100 gift card For every runner over 4, just keep adding another $100 gift card AND...
read moreFive Baby Steps to Fundraising
Here are the five baby steps to fundraising. Each step is designed to help you reach your goal of $1,000 as quickly and easily as possible with minimal demands on your time. Click the link to view the individual blog post with instructions on each baby step. Set up your FirstGiving.com account Personalize your sample fundraising letter Compile your list of names and addresses Put your letters in the mail Send your fundraising...
read moreGet Started
Considering signing up with Powered by Hope to train for the 2012 Country Music Marathon and ½? Here are a few quick facts about our training program, fundraising, and registration process to get you started. How to Register We have a two-step registration process this year. Team members must to register with both CMM and Powered by Hope. Please register with CMM first, we need your CMM Registration number for our registration process.NOTE: Check “NO” to becoming a St Jude’s Hero unless you plan to do that as well...
read moreEstimate your pace & half marathon finish time
If this is your first time to run or walk a full or half marathon, you will be asked to estimate your finish time when you register for your race. This may seem daunting if you’ve never done it before. So, we’ve provided a few guidelines to help you estimate as accurately as possible. Keep in mind that the Country Music Marathon and 1/2 requires you to complete the half marathon within 4 hours and the full in 7 hours. If you know your average pace per mile, click this link to calculate your estimated finish time using distance...
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