Running Nutrition Workshop - Part 1 Pre-Race Nutrition

Location: St. George Running Center

Date/ Time: May 15th, 7pm

Running Nutrition Workshop - Part 2

Location: St. George Running Center

Date/ Time: TBA

Running Nutrition Workshop - Part 3

Location: St. George Running Center

Date/ Time: TBA

 
About Amanda Turner:
Amanda Turner is a Registered Dietitian and Certified Dietitian in the state of Utah. She completed her Bachelor of Science in Dietetics from Missouri State University with a minor in Biomedical Science and went on to complete a Dietetic Internship and Master of Science in Dietetics at the University of Kansas Medical Center. She started her career in clinical practice at St. Luke’s Hospital before moving on to become the Women, Infants, and Children Coordinator at a clinic in Kansas City. She is currently employed in weight management and working to earn the credential of Certified Specialist in Sports Dietetics through private practice.
As an athlete herself, Amanda’s true passion has always been working with athletes on improving their performance through nutrition.
In Kansas City, she began a small private consulting practice where she worked with a running club and individual athletes. Since her move to Utah, she has continued to work with athletes, with an Ironman Triathlete as her most recent client. She loves all that Utah has offered her thus far and is excited for the years to come!

Learn how to improve the biomechanics of your run, increase your speed and improve your endurance. The lectures will be led by exercise physiologists, physicians that help run the Sports Performance Taining Facility and other licensed professionals. Feel free to attend if you are just getting started running or an experienced marathoner.  The workshops are designed for everyone. Also, d

 The intermountain Sports Performance Training gym is on the lower level of the Dixie Regional Health & Performance Center, 652 S. Medical Center Drive in St. George. Door prizes will be provided.

If you have any questions call: 435-251-3793

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Topic:  It’s Not Just Miles:  The Ins and Outs of Training

Date:  Thursday, June 14

Time:  6:00 pm

Location:  Sports Performance Training Health & Performance Center

                           652 South Medical Center Drive St. George, UT  84790

                           435.251.3793

Presenters:  Exercise Physiologists: Trevor Smith, MS  &  Dayna Player Robinson, MS

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 Topic:  Does the Shoe Fit?  Running in the Right Shoe & Listen to the Beat: What a Heart Rate Monitor Can Do

Date:  Thursday, July 19

Time:  6:00pm

Location:  Sports Performance Training Health & Performance Center

                                652 South Medical Center Drive St. George, UT  84790

                                435.251.3793

Presenters:  Steve Hooper – St. George Running Center,  Locke Ettinger, PT, OCS

 ________________________________________________________

Topic:  Welcome to the Starting Line What to Expect on Race Day  &  Runner’s Rules to Eat By

Date:  Thursday, September 13

Time:  6:00pm

Location:  Sports Performance Training Health & Performance Center

                                652 South Medical Center Drive St. George, UT  84790

                                435.251.3793

Presenters:  Kami Ellsworth, Christie Benton, RD, CD

 _________________________________________________________

www.DixieGatewayToWellness.org

11/24/11 – Barrel Role Trail – Thanksgiving Day fun run 10k’ ish

12/10/11 - Group Trail Run,Cottonwood Hills & Prospector Trail, 7-14 miles (Map) (Directions) 

12/24/11 – Group Trail Run, City Creek Trail, 7-14 miles (Map and Directions Coming Soon)

1/7/12 – St. George Half Marathon training run on Course 13.1

1/14/12 – Group Trail Run Gem Trail – Hurricane – 6-15 miles  (Map and Directions Coming Soon)

Last 4 weeks before the Marathon and with your longest run on the doorstep, It’s time
to think about tapering the last two weeks.

Tapering gives your body the time to heal and hydrate properly prior to the event. Small muscle tears
soreness from inflammation and rebuilding your physical strength. This is also the time that you will be
so tempted to gobble sweets and ice cream. Sooo don’t

Hard training has given you self-confidence and built a pretty good ego. The body needs that hard
training to maintain your toughness. Improper taper can harm your ego and turn your self-confidence
to mush but a proper taper can continue to give your body it’s training rush and keep you on the right
track.

Taper needs to start immediately after your longest run. It is a 3 week schedule that consists of two
easy days and one harder day then two easy days and the weekend run. Sunday is your hang around
day. Do what you want day but don’t do too much day.

Monday and Tuesday are easy days, Wednesday is track day for 2 weeks. Thursday and Friday are easy
days and Saturday is the weekend run. Easy days can be rest or run days but don’t rest two days in a
row.

WEEK ONE: Drop to 80% of your weekly training miles

Monday and Tuesday easy 3 to 5 miles.

Wednesday, warm up for 15-20 minutes followed by easy dynamic stretching. Intervals will be 10 to
15 quarter lap runs at 10k pace in the straights and slower jog in the corners. Rest for a quarter lap in
between. Finish with 10-15 minute easy jog.

Thursday and Friday are easy 3 to 5 miles.

Saturdays run will depend on your weekly mileage. If you trained on 60 or more miles per week then
do 15-17 miles. If you trained on less than 60 miles do 10-15 miles. Don’t kill yourself. This is rebuilding
time.

WEEK TWO: drop to 60% of your weekly training miles

Monday and Tuesday easy 1 to 3.5 miles.

Wednesday is a bit different. Warm up for 15 to 20 minutes followed by easy dynamic stretching.
Intervals will be 6 x 2 lap intervals at 10k pace. Rest for 1 lap slow jog in between. Cool down with 15 to
20 min steady slow jog. You need at least 3 miles of interval training.

Thursday and Friday easy 1 to 3.5 miles. Saturday is either 11-13 or 8-10. This is a confidence run to let
you know your body is now acting like a well oiled machine.

WEEK THREE: Drop to 1/3 of your weekly training schedule.

Try to run at the same time as the Marathon this week. Try to run either Monday or Tuesday. Keep it
slow and easy and short. Wednesday is dress rehearsal so treat it as race day. Eat and drink what you
will on race day. Dress like you will on race day including gloves if you’re going to wear them. Warm up
for 15 to 20 minutes then do 2 to 3 miles at race pace then 15 to 20 minutes cool down. Don’t forget
dynamic stretching. Thursday and Friday just do a little to keep your blood flowing. Easy sprints for a
mile or just rest. Saturday put it all together and remember not to start too fast.

The iliotibial band (IT Band) is a fibrous sheath of connective tissue that runs down the outside of the
leg. It starts at the hip and ends just below the knee. Many runners and other athletes will experience
problems resulting from IT Band dysfunction including lateral knee pain and hip pain. In fact, 12% of all
runner injuries are from the IT Band. So what can be done to prevent these kinds of injuries?

One important thing is to change up running routines. If you always run the same courses, the same
stresses affect the same body parts. One suggestion would be to run routes in the opposite direction.
Proper warm up is key as well. However, avoid a STATIC IT Band stretch before you run, as this will
cause a reflexive tightness. Therapeutic ultrasound and electrical stimulation can help relax the
tissue. Foam rollers are a great method for self treatment to loosen the IT Band. Newer tissue release
techniques, such as ART® and Graston, have had fast results in treating IT Band issues. These can be
done by a certified health provider.

The most important thing in prevention of IT Band-related problems is proper muscle activation and
use. Just because a muscle is strong doesn’t always mean it is properly firing. A trained practitioner can
evaluate and find potential weakness and dysfunction through a thorough exam. IT Band issues often
can often be traced to Glut and Hip weakness and/or dysfunction. The important thing to know is if
ignored IT band issues can lead to hip and knee arthritis. However, treatment for this problem is easy
and effective.

David Miyasaki DC, MS
Advanced Spine and Rehab
619 S. Bluff Street, Suite 400
www.STGChiro.com
www.facebook.com/DrMiyasakiASNR
435-656-3266

Dr. Miyasaki is trained Sports Chiropractor who has treated different athletes at all levels. He currently
sponsors the City of St. George Running Races, St. George Softball, the Dogtown Half-Marathon, and
is the team doctor for the semi-pro football team, the Dixie Rebels. He earned a Bachelor’s degree in
Biology from Brigham Young University-Idaho, a Master’s degree in Sports Science and Rehabilitation
from Logan College of Chiropractic and University Programs, and a Doctorate in Chiropractic Medicine
from Logan College of Chiropractic and University Programs. He is certified in Graston technique, Active
Release Techniques (ART), and Spidertech kinesiotaping.

Product Information

The Instinct leads the way in ‘Zero Drop™’ cushioned running shoes. You were born to run long distances. With Zero Drop™ and ALTRA™’s all-man foot shaped design, now there is less hindering you. Nature gave you instincts, trust the animal inside you…Run Natural™. The first of its kind, The Instinct marries the biomechanically correct benefits of correct barefoot positioning with a fully protective running shoe.

Nearly all running shoes are twice as thick in the heel than the forefoot. Zero Drop™ running shoes simply applies a 1:1 ratio – meaning that the heel & forefoot are the same distance off the ground – there is no “drop” from heel to toe. There is zero differential or zero offset from the heel to the toe in the running shoe. The concept of Zero Drop™ footwear provides individuals who are seeking natural running experience without eliminating their shoes. With the growth of barefoot and minimalist runners seeking an option to increase natural biomechanics of their foot strike while running this term was born. The concept takes away the rise in heel height to establish zero deviation from forefoot to heel throughout the shoe’s midsole and outsole.

The benefits are as follows.

• -Encourages better technique & a more natural foot strike
• -Proper landing = decreased impact transient
• -Aligns posture to its natural position
• -Natural Achilles loading for more explosive push-off

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Great video put together for the City of St. George to help promote the St. George Marathon. The producers did an excellent job comminicating the emotion that goes along with this great event.

This month New Balance just released their new Minimus series, a light weight flexible shoe without any drop from the heel to forefoot. Although other companies have been pioneers with this type of shoe, New Balance is one of the first major running brands to take this big of a leap. You will see later in the Spring and early summer even more companies coming out with thier own versions of the “barefoot” shoes.

Here’s the article from running times:

“Ultimately, the reason I am not a rigorous adherent to barefoot-only running is because of my desire to maximize running performance. Pure and simple, I can run faster on trails in a pair of shoes. And running fast on trails is still something I value. The goal, however, is to design footwear that allows me to fulfill my trail running potential without straying too far from the stripped down, minimalist, barefoot ideal. This is the core belief and starting point that I bring to running-shoe design. ”
The Next Frontier of Trail Shoe Design

Video of NB Minums