Grete Waitz: Previous training columns in 2003
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(Editor’s Note: Grete Waitz, a member of the Distance Running Hall of Fame and nine-time winner of the New York City Marathon, has been a spokesperson for the JPMorgan Chase Corporate Challenge® for 15 years. She has attended more than 100 Corporate Challenge events in that time and is one of the foremost advocates for corporate health and fitness. Below are copies of her 2003 monthly training columns, excluding her current column, which began in January.)

Previous columns
August - Run smart, run healthy
July - Keeping cool during the dog days of summer
June - Keeping hydrated in warm weather
May - The benefits of strength training
April - The benefits of cross training
March - When is it too much?
February - How to take your running to the next level
January - Resolutions to improve your training

September - Run your best race by peaking for it

Fall is racing season for many runners. The weather is cooling off most places and life is back to normal after summer and vacationing. Some of you will run in the JPMorgan Chase Corporate Challenge on Saturday, October 4 and I know you want to be ready for that one. With runners from 13 cities around the world it will be a very competitive race. If you’re not running in that Park Avenue spectacular, I am sure you have other races for which you are peaking.

Training and racing are two different way of running. When you run almost every day and use different training methods, you don’t run just to stay in shape. You run to compete and want to do well in races and improve your time.

Racing is perhaps the most satisfying part of running because you can succeed on several levels. If you run fast, but still lose to someone else, you have succeeded in running fast. If you run a slow time, but are able to stave off your competitors, the satisfaction is in the victory.

Successful racing is a combination of many factors. I wish I could bottle a formula for feeling great the whole way and having everything under control. I know I am not alone when I tell you that after a great race I tried to do exactly the same before my next race, but very often with varied results. I thought I got it right, but I learned that all races are different and you don’t get it perfect each time.

To be able to run your best in a race you must peak for it -- being at your fittest and freshest on the day. You have to cut back on training as the race approaches, sharpen your speed and get sufficient rest. I know many runners are afraid of resting. Sometimes it takes just as much discipline to rest as it does to run. If I could go back and do one thing differently I would have rested more. So there is no big surprise that I often ran very well after being forced to get extra rest because of a light cold or stomach bug before an important race.

Pacing is an important part of successful running. Some runners prefer going out fast and hanging on to the end, while other have greater success with even pacing, which worked for me. I liked to be in control througout a race.You lose this control when you go out too fast and must struggle to the finish.

Running so called negative splits - the second half faster than the first - is something you often see in shorter races like the Corporate Challenge. Running for place is more important than time. This kind of racing tends to benefit natural kickers more than the endurance types. I was never a kicker and always had to run hard the whole way trying to tire the fast runners in the field so they wouldn’t beat me over the last 200 meters.

Being focused was very important in my racing. I learned this when I was running on the track. A track race is so fast and so intense that you can’t afford to lose your concentration. Being focused is important in road racing as well, as so many things can distract you. Stay relaxed and calm and focus on your competitors and your pace.

Want to run your best race? Here’s what to do:

• Make a plan and stick to it. Write down how you want to train the last 3-4 weeks before the race.
• On race day, plan everything you’ll do from getting out of bed till race start.
• Check your running gear and make sure you have everything from extra clothes to water and a snack.
• Don’t try anything new.
• Be mentally prepared. Picture the upcoming race course, your competition and your goal. Positive thinking.
• Arrive early so you have plenty of time to prepare and warm up.
• Don’t go out like your shoes are on fire. Control yourself in the early stages.
• Don’t give up or be discouraged if someone passes you. Eventually everyone gets tired, so keep close and be ready to make a move when your rival slows down.
• Don’t slow down before you have crossed the finish line. Being beaten on the finish line is every runner’s nightmare.

Good luck and check back in October for my next article.

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August - Run smart, run healthy

Among the things runners have in common is the desire to run healthy and not get injured. We don't like to take time off and we are not enthusiastic about cross training. But, unfortunately, the majority of runners bring on injuries themselves by not paying attention to the warning signs.

What kept me relatively injury-free throughout my career was sound training and racing. My career had a sensible sequence -- from shorter distances on the track to longer distances on the roads. Nothing I have done was on an impulse except for my first marathon. But, to a degree, I was well prepared by having a strong running background.

This doesn't mean I didn't make mistakes along the way. Looking back, I regret that very often I didn't cut back on training when I felt something was wrong. Like many of you, I made the common mistake of thinking I could run through an ache or pain, that it wasn't as bad as it was. I think this sense of invincibility is shared by all runners, each of us believing to be the exception to the rule. We are good to give advice to others, but are better at ignoring that advice ourselves.

Your first warning is often some pain after running. You may have some minor aches and pains while walking the stairs or running across the street. You are not concerned since it doesn't bother your running.

The next warning is some discomfort – but not pain -- during running. You can still maintain your training, so you don't worry. This is when you should pay some serious attention to the area where you feel the discomfort. If not, you will get to the next stage - pain that limits your running. If you haven't backed off at this stage you will finally reach the point where you can't run at all.

Staying healthy is a question of how quickly you can get beyond the denial and deal with the reality. You then have an opportunity to back off that little bit you need to recover. You don't have to back off a lot if you can recognize the potential problem soon enough.

Running injuries occur for a reason, so try to find out why the injury happened in the first place. It might be some changes in your training routine. It may be you have run farther, trained harder or run on different terrain or even in different running shoes.

To be able to treat an injury you have to find the cause. I'll give you an example:
Many runners have had pain on the outside of the knee and treat that area with ice, massage etc. or take time off. The cause for this injury is very often a tight IT band. To get rid of that specific pain in the knee you have to treat the IT band by stretching and deep friction massage done by a good massage therapist.

If an injury doesn't get better with some self treatment like ice, rest, massage and stretching, you may consider seeing a physician who is familiar with running injuries.

Can you prevent injuries from happening? In most cases you can. In wanting to get better - go faster and farther- we push ourselves beyond our comfort zones, which is necessary. But that is also when injuries may occur.

Warning signals:

• mild tenderness or muscle stiffness that doesn't go away after a few days rest;
• muscle cramping or spasm during or after running;
• swelling or redness in any area;
• any fatigue or excessive soreness that continues for several days;
• any unsual or severe pain;
• soreness or pain that occurs in the same place every time you run.

If you have been forced to take time off from running, you have to be patient getting back. If you have been crosstraining and maintained some sort of fitness, your aerobic capacity is stronger than your legs. Keep that in mind and and increase your running very gradually.

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July - Keeping cool during the dog days of summer

JULY 2003 - After a long, cold winter nothing is better than to go running on the first days of spring. Soon spring becomes summer and summer becomes an oven. Heat is the enemy to most runners and the training runs that made you feel great earlier now have you panting like a dog in July.

Living in Norway I never had to think about how running in hot and humid weather would affect my running. I learned that when I started racing in the United States in the summer months. Running in hot weather can be trouble. Racing in it can be dangerous. That is why the JPMorgan Chase Corporate Challenge® occasionally turns off the clocks during the event or cancels the event. Running is supposed to be a healthy activity, and there is nothing healthy about an amateur athlete extending him or herself on a day with very high heat and humidity.

Hot and humid weather puts all kinds of stresses on your body. So the more you can do to minimize the heat and the effect of the sun, the better off you are.

Use light-colored and loose-fitting clothing
The fabrics used for summer running gear is polyester, coolmax and supplex. They are breathable and soft to the skin and designed for removing the moisture you generate as you heat up. This will help you stay cooler and the garments won’t feel soaked and clining to your body. The cotton T-shirts that runners like yourselves have plenty of, should not be your choice of a running top on a hot day. They love moisture and refuse to let go of it! Use a singlet, tank top or for the women a running bra and a comfortable pair of lightweight shorts.

If you run in the sun make sure you cover all exposed skin with sunscreen
Use a waterproof product so it won’t wash off when you sweat, and make sure the SPF is at least 15 . I can’t guarantee it will improve your running but it will protect you from skin cancer. You’ll also need sunglasses to protect your eyes. There are a lot of great running glasses on the market, and you’ll look very cool in them, too.

Try to schedule your training runs to early morning before work or evening hours
Avoid middle of the day if you can. Seek the shade, it will keep you much cooler than running in the sun.

Drink plenty of fluids, before, during and after your run

Check the temperature and the humitidy before you run
Humid heat is very hard on your lungs and heart. The closer it is to 100% humidity the more you should think about making the run short or go indoors. Having access to an air-conditioned gym may be a better choice on very hot days.

Use strategy when racing
You very seldom run faster in the heat, but you can prepare yourself to be more competitive in the heat than the other runners. Adjust your pace, run within yourself, and try to outsmart your opponents rather than outrace them. That’s the key to winning in the heat. Make sure you warm up and cool down in the shade and try to keep you body temperature as low as possible before racing.

A few DO’s and DON’TS to wrap up this piece.

• DO wear light-colored, lightweight, loose-fitting clothing.
• DO drink plenty of fluids before, during and after a run or race.
• DO schedule training runs early in the day or late evening.
• DO apply that sunscreen and wear those sunglasses.
• DO consider running indoors if the humidity approaches 100-percent
• DO warm up and cool down in the shade.
• DON’T wear tight clothing.
• DON’T tuck in your shirt.
• DON’T wait until you are thirsty before drinking.
• DON’T aim for a personal best in a hot-weather race.
• DON’T run at your top speed.
• DON’T run if you have a fever, flu or cold.
• DON’T ignore the symptoms of heat exhaustion.

June - The importance of keeping hydrated

JUNE 2003 - What you drink and when are just as important as what and when you eat. I learned the importance of hydration the hard way – by having several bad experiences with dehydration in hot weather races.

Growing up in Norway and spending most of my life there have something to do with it. It took some time before I respected training and competing under warm and humid conditions. Summer is here and I know you are in training for the JPMorgan Chase Corporate Challenge®, and perhaps other races. Staying hydrated is more important now than ever before.

Water is always the fluid of choice and you should make sure you take plenty of before, during and after a training run or a race. My experience is that too many runners underestimate how much fluid they are losing and how much it is affecting their performance. Even mild hydration – a two-2 percent drop in body weight due to the loss of fluid – can decrease your performance as much as 20 percent. That can be valuable seconds or minutes in your Corporate Challenge effort.

When and what to drink? Before a training run or a race drink at least 16 ounces an hour. My choice is a a sports drink so I know I get some electrolytes and sugar. Drink eight ounces of water 15 minutes before you plan to run.

The reason you should replace some of the water you drink with a sports drink is that many sports drinks contain sodium which will help you maintain or restore the volume of fluid in the blood. Sport drinks with sodium will also help you retain water in the body. When you sweat you lose more than water. You also lose electrolytes – minerals such as sodium, potassium, magnesium and calcium. Electrolyte depletion may result in leg cramps. I am sure some of you have experienced that, especially on hot days.

For intense training and long runs you should definitely use a sports drink that has electrolytes and sodium. I am sure you can find one that suits your taste.

Never start on a run lasting 60 minutes or more without making sure you get fluid somewhere. Invest in a water carrier so you don’t have to organize drink stations on the course. There are many different items on the market: My favorite are bottles that fit in a waist belt. Other include hand-held varieties and pouches that you strap on your back.

Important to note that thirst is not an accurate indicator of when you need to drink. If you wait that long you are already dehydrated.

How to make sure you are hydrated? The easiest way is to pay attention to the quantity and color of your urine. Dark gold color tells you to pour on the fluids. If you are well hydrated your urine will be plentiful, pale yellow or lighter. Be aware that some vitamin supplements may cause a more colored urine. After a race like the Corporate Challenge, make sure you drink several glasses of water before you celebrate with a post race beer and then eat something nutritious with the beer.

Follow these simple tips and your running will be so much more comfortable and fulfilling in the summer. Next month, I’ll provide you with advice on hot weather training.

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The benefits of strength training

MAY 2003 - As a young runner in Norway I grew up in a system where strength-training or calisthenics were part of the training routine. We would do push-ups, sit-ups, knee bends, jumping or anything we could do with our body weight as resistance.

To get the benefits from a strength training program, follow this simple advice:

• Do it at least twice a week. Once a week won’t have much effect.
• If you want to combine your strength and on-road training, run first. Your body will be warm and ready to go.
• Don’t worry if you can’t lift a house. Just use enough resistance where you can move without losing form and technique for eight to 12 repetitions. When it becomes easy to do 12, increase the weight.
• Vary the types of resistance you use. Free weights, weight machines, rubberbands, cuff weights and barbells are all good choices. Using a blend of these keeps your workout fresh and prevents you from burnout.
• Focus on ”large muscle groups” – chest, legs, shoulders. Six-to-eight different exercises that focus on these areas will also provide benefit to the smaller muscle groups. For instance, bench-pressing provides much benefit to your biceps.
• After you strength train, remember to stretch the muscles.

The beautiful variety of cross training

APRIL 2003 -- I chose to be a runner early on because I had fun doing it. Later, running became more than a hobby and I ran twice a day. Like most runners, my first experience with cross-training occurred when I got injured and couldn’t run. I found it very frustrating to sit on an exercise bike or ”paddle” around in a water-running vest.

For a long time my opinion was that runners run. It was hard for me to picture one of the great Kenyan distance running champions on a Stairmaster. Fortunately, I got a broader and more positive relationship to cross-training. I learned that done correctly, cross-training activities can be of great benefit to your running.

Cross-training is more than a break from running. You can incorporate cross-training activities into all phases of your training. My favorite activity is cross country skiing. When I was training twice a day (during winters in Norway) I would go skiing on easy days. It saved my legs from the pounding and helped me stay injury free. These days I run about five times a week and cross-train on my Nordic Track or exercycle twice a week. By sticking to this schedule I avoid overuse injuries like tight and sore muscles, tendinitis and stress fractures.

As a runner and participant in the JPMorgan Chase Corporate Challenge®, you already understand that running is a wonderful activity. And you know you see progress in your running during periods when you are able to remain injury free. With all the machines available today it is easy and provides a welcome break from running. For instance, consider using an elliptical trainer on your easy days.

Among other aerobic cross-training activities for runners I recommend deep-water running, swimming, rowing, cycling, snowshoeing and in-line skating.

If you’re still on the fence about cross-training, I ask you to please strongly consider it in these five instances:

1) If you are injured and can’t run, or can’t run as much or hard as you want to.
2) If you tend to develop overuse injuries like tendinitis and stress fractures.
3) If you tend to overtrain (too many miles, pushing the pace too hard).
4) If you feel bored by just running.
5) If you are starting up after a long lay off.

Another common question is how much should I cross-train? There is no definite answer to that question. It depends on your goals, your injury history and the activities you choose. When you choose an activity make sure you have the necessary skills or can learn them without too much difficulty. I have practiced most of the suggested activities except swimming. I can swim but it is only good for a nice day at the beach.

In this article I have only mentioned cross-training activities that benefit your cardiovascular system. Many of these activities don’t do much to strengthen the arms, shoulders, hamstrings, quads, back and abdominal muscles. In future articles I will address the issue of strength training and its essential benefit to running. Please remember to check back to this space at www.jpmorganchasecc.com each month throughout the 2003 JPMorgan Chase Corporate Challenge Series.

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For several years I have been coaching runners, from beginners to world class, and I know that the term overtraining is often associated with elite athletes. But I can tell you it does not only happen to so called professional athletes. Running three times a week can be too much if it is more than your body or lifestyle can handle. Since running is not the only stress factor, you have to consider factors such as job responsibilities, family obligations, social interactions, financial concerns and other things that go on in your life.

Also, at any level too much too soon can be overtraining. I believe that is the most common mistake. Even if you build up your mileage gradually, you may go beyond a certain point and your body is unable to handle more. Overtraining can also happen if you increase the speed of your training pace too fast.

How to avoid it? That is not so easy for many runners. They may know the early symptoms of overtraining but they are seldom objective about their own overtraining symptoms.

I can use myself as an example. I can easily recognize overtraining in others but not in myself. I often judged my fatigue more by moods. If it was difficult to sleep or I was cranky, impatient or annoyed, I was probably overtraining. In my case, family and friends often knew it before I did. When I started to snap at my husband Jack more than usual, he knew it was time to analyze my training and probably cut back.

If you are in doubt about your training, consider these questions:

• Does your normal comfortable training pace make you tired?
• Are your legs feeling heavy too often?
• Do you avoid climbing stairs because they make you tired?
• More often than not, do you not feel like running?
• Are you feeling generally fatigued, have a sore throat or a higher heart rate than normal?

You can have some of these symptoms without being overtrained. I can often feel heavy legged and don’t feel like running, but I go for a run anyway. Usually the feeling goes away after some minutes of running. When it lasts the whole run I know I am better taking a day off. Overtraining is wasted training. I have learned it the hard way so my advice to you is never try to overcome fatigue with force. When in doubt, take a day off.

I have said many times that I wished I was a smarter runner. I remember what John Walker, former world record holder in the mile, said about his training. He let his body dictate the schedule. For instance if he planned to run 10 hard quarters for an evening workout and felt terrible doing one, he would pack up and go home. I thought that was great.

The best advice I can give you is don’t ignore the small warning signs if they last for several days. Remember that running is supposed to enhance your life, not rule it.

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Grete Waitz: How to take your running to the next level

February 2003 - Over the years I have observed a lot of the Corporate Challenge races and had the pleasure of talking to runners like yourself. The number one question they bring up is how to improve their time - either to break 30 minutes, 25 minutes or 20 minutes.

They run regularly, but may not be getting the maximum benefit for the time they spend training. After talking to many runners, I realized that almost all of their training is done at the same pace. They have very little variety in their training programs. In other words, they have not tried speed training.

The 3.5 mile distance is ideal for people like yourself with limited time to train. Running a good race at this distance requires a mixture of speed and endurance. My suggestion is that to run faster times, you should do a speed workout at least once a week.

To help you get started, I have put together a sample training program. Use the program as a guideline, making your own adjustments as you see fit. All training should be flexible and adapted to your needs. Be prepared to adjust your program based on weather conditions, available facilities, your health, your job and family obligations.

I know the weather has been real cold many places this winter, and many of you have probably logged several miles on the treadmill. To make the effort more like running on the roads, you should always keep it at 1½ percent (or degree) incline.

Day 1:
5-6 miles at a comfortable pace (75% of MHR – maximum heart rate).

Day 2: Speed workout
Alternate among the three workouts below. They all achieve the same purpose, but variety is important. Remember: proper warm up and stretching is important.

• 6-8 x 400 meters at a 5K pace with 40-60 sec recovery in the building phase (at or near 85 percent of MHR). Faster than a 5K race pace with a 1½ to 2 minute recovery in the sharpening phase (at or near 90 percent of MHR).
• 4-6 x 800 meters at a 5K race pace with 1½ minute recovery in the building phase. Faster than a 5K pace with with a 2 to 2½ minute in the sharpening phase. Maximum heart rates as above.
• Hill workout: 10-12 x 200 meters(85 to 90 percent of MHR, depending on the steepness and length of the hill). Jog back down as a recovery, not too slow.

Day 3:
7-8 mile run at a comfortable pace (75% of MHR).

Day 4:
5-6 miles where you include 6-8 pickups lasting from 30 seconds to 2 minutes.
Run how you feel, this is not supposed to be a hard run. Think running style and technique when you do the pickups. Work on your weaknesses.

Very often, I am asked what is the best time to train, morning or afternoon/evening. I think every time of the day has its advantages. You simply have to balance your schedule and your style with the various possibilities.

The advantage of early morning is that there are few distractions. There is much more going on at 6 p.m. than at 6 a.m. The disadvantage is that many people have hard time dragging themselves out of bed in the morning.

The advantages of running in the afternoon or early evening are physical. The body temperature is higher and the muscles and the joints are more flexible. But, if you have had a long, hard day, you may not be able to use this physical advantage, as you may be too tired.

My personal preference? Early morning. That works best for me and my lifestyle.

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Some resolutions for your 2003 running training

January 2003 - I would very much like to help you get started on your training for a successful race in the 2003 JPMorgan Chase Corporate Challenge®. While time doesn’t allow me to be the personal coach for all of the 225,000 expected participants worldwide in 2003, regularly on this web site I’ll be glad to provide advice that can help you improve your fitness and time in the 3.5 mile race.

Whether you are a novice runner or a seasoned racer, you can use the Corporate Challenge to give you a spring and summer fitness goal. By establishing the race as a goal and training for it, you can improve your health and fitness, develop camaraderie with fellow employees and perhaps help your team beat a team from a rival corporation.

January is the time to make New Year’s resolutions, and here you have a few that will make a difference for your running and general fitness.

1. Have at least one speed workout per week.
There’s an old running expression, ”If you want to run fast, you have to run fast.” Speed is a relative term. For every runner it means running faster than usual on a given day; usually once a week. This trains your system to cope with the stress of racing and improves your running form.

2. Stretch for at least 10 minutes after each run.
It reduces muscle soreness by improving circulation and flushing out metabolic wastes. Consistent stretching on a regular basis increases flexibility and lessens the risk of injury by increasing the range of motion.

3. Do strength training twice a week.
Most runners underestimate the value of strength training. I can assure you it will make a difference in your running and overall fitness. Focus your lifting or resistance training on the upper body, abdominal muscles, lower back, quads and hamstrings. Runners are usually stronger in the quads than in other muscles and that creates an imbalance that might lead to knee problems.

4. Improve your eating and drinking habits.
File this under ”Fuel for Fitness.” You all know that a good diet is an important part of your training. You have to make sure you have a well balanced diet. You need protein, carbohydrates and fat. Take a close look at your diet and make improvements. You may consider some supplements. Make sure you get enough fluids before, during and after working out. Water is always the fluid of choice. I recommend eight full glasses every day. Watch out for all that coffee.

5. Treat yourself to a new pair of running shoes.
Depending on your running style and the conditions under which you run, you should change shoes after about 500 miles. Make sure you get shoes that suit your needs. Be an educated consumer when it comes to the shoes, do research and ask questions because there is a good shoe out there for every runner.

6. Get proper running clothes.
You will exercise more efficiently and comfortably if you have the proper gear. It pays to invest in clothes made of advanced fabrics, the key term is moisture management. Wear those cotton t-shirts when you lift weights, but not on a training run.

If you stick to these New Year resolutions, reward yourself. Indulge in a good sports massage at least twice a month.

In my next article for www.jpmorganchasecc.com I will be more specific about training and how you can work on your speed.

All the best for a healthy and successful 2003.

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