Get It Dunn 5K & Half Marathon | 5.18.2013 | Menomonie, WI

Don’t let a wardrobe malfunction ruin your race!

admin — Thu, 02 May 2013 19:46:40 +0000

Many runners are tempted to get new shoes and clothes for the big race which can be a huge mistake. Even if you get the same style and brand as you always get there could be a minor change that will cause problems over 13.1 miles. I recommend getting your race outfit now and do a couple of training runs before the big day. I have tried many different styles of shoes and have tested them on short runs before going to the race. I hate spending money on shoes only to find out I hate them on the run. Which is a drag but at least it didn’t ruin my race.
Good luck & see you soon!
-Terry

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Fit Tip of the Week is brought to by Mainstreet Health + Fitness, a 2013 Silver Sponsor of the Get It Dunn 5K & Half Marathon.

Have a training or general fitness question for Terry Sullivan, or his team at Mainstreet Health + Fitness? Email them at info@mainstreetbfit.com and perhaps your question will be our next Fit Tip of the Week! Terry is a great resource, and we thank him for sharing his knowledge with the Get It Dunn community!

Train your brain

admin — Thu, 25 Apr 2013 21:56:40 +0000

Well we are getting down to the last couple long runs before the race. If you haven’t done so yet consider going beyond 13.1 miles on your last longest run you have coming up. By doing this it will teach your mind that you are not going to die if you go that far. Your brain does everything it can to make sure you do not run out of glycogen and other essential nutrients to keep you alive. While your body is good at this, it keeps many more calories in reserve than you could possibly use in 13 miles. On average you use about 1400 calories in 13 miles and there are 3500 calories in a pound of fat so I think we will make it, but your mind needs to know that. So to get beyond 13.1 and reduce the chances of injury I recommend doing the run/walk method. It is pretty simple: run 10 minutes at 1 minute/mile slower than your race pace then walk for 2 minutes. Repeat this until you reach 14 or so miles. By doing the run/walk you should not feel to sore the next day and be ready to run. If you want to know more about this theory I recommend the book “Brain Training for Runners” by Matt Fitzgerald. It is an excellent read that you can apply to just about any aspect of your life.

Good luck & see you soon!
-Terry

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Fit Tip of the Week is brought to by Mainstreet Health + Fitness, a 2013 Silver Sponsor of the Get It Dunn 5K & Half Marathon.

Finish strong, with a smile!

admin — Wed, 17 Apr 2013 14:24:38 +0000

I trust training is going well even though the weather is not cooperating. This week and throughout the remaining weeks it is time to practice your finishing kick. A well-timed finishing kick can help make your personal record, but poor timing can make the end miserable. I recommend picking up the pace towards the end of your long run. On your first attempt try making the last mile the fastest with the final 100 yards a sprint. If that goes well trying picking up the pace sooner, if not wait till the last half mile. By training for the finish now you will be able to judge how much you have left in the tank and when to use it on race day.

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Fit Tip of the Week is brought to by Mainstreet Health + Fitness, a 2013 Silver Sponsor of the Get It Dunn 5K & Half Marathon.

Getting cardio without running

admin — Tue, 02 Apr 2013 17:38:24 +0000

Less than two months to go and I hope training is going well! The most frequent question I get is: “what is the best way to do cardio on the days I can’t run”? The answer is stairs. We have stair climbing machines but any old stairs will do. On average using the Stepmill at 1 mile per hour is equivalent to running at 6 miles per hour. Climbing stairs will focus your training on your quads, glutes and calves. By doing stairs you are giving your joints a rest from the impact but still improving cardio and strength. You will notice the benefits of stair machines when it comes to running up the hills and the finishing sprint. If you haven’t tried it before try doing 20 minutes at a moderate pace and I think you will love it.

Fit Tip of the Week is brought to by Mainstreet Health + Fitness, a 2013 Silver Sponsor of the Get It Dunn 5K & Half Marathon.

Have a training or general fitness question for Terry Sullivan, or his team at Mainstreet Health + Fitness? Email them at info@mainstreetbfit.com " target="_blank">info@mainstreetbfit.com and perhaps your question will be our next Fit Tip of the Week! Terry is a great resource, and we thank him for sharing his knowledge with the Get It Dunn community!