These camps are amazing places where children who’ve been dealt a rough hand in life can go for one week out of the year and really enjoy themselves–a place to go and just be a kid.

Please check out the following links — the first link is the Association of Hole in the Wall camps. The second link is the particular Hole in the Wall camp for which I’m raising money, The Double H Ranch in upstate NY’s Lake Luzerne. I have good friends that have been involved with Double H for many years (both in part-time and full-time capacities), and it’s simply a wonderful outlet for these kids.

http://www.teamholeinthewall.org/Page.aspx?pid=333

http://www.doublehranch.org/

And for a little more info on the 100 miles of insanity I’ve decided to take on, please check out:

http://www.vermont100.com/

Some of you may remember that I completed an Ironman triathlon (2.4 mile swim, 112 mile bike, 26.2 mile run) a couple of years ago. That experience really opened my eyes to what the body is capable of doing once the mind jumps in to lend a hand! Not everyone understands why some people like to push themselves to extreme limits (actually, most don’t…), and that’s OK. I’m just glad I can choose to do something like an Ironman, or run 100 miles….some people don’t have the luxury of choosing some things.

Please join me in helping these kids experience a wonderful week of fun. I’ve set a goal of $10,000 – please help me reach it!

You can contribute online directly from: http://www.teamholeinthewall.org//wally

Thanks very much for any and all donations!!

Sincerely,

Wally

In early 2006, Wally Goller couldn’t even run a mile. He then signed up for and completed a sprint distance triathlon in August, raising a few thousand dollars in honor of his mother, a three-time cancer survivor. A few months went by and crazy thoughts started to happen. He started to think what it would take to get himself in shape to do an Ironman triathlon the following November (2.4 mile swim, 112 mile bike, 26.2 mile run.)  

All of his friends thought he was completely crazy, and after many rejections from coach’s/trainer’s (they just didn’t think one year of preparation was enough time..), he finally found a trainer and dedicated one solid year of mostly 6-days per week training. And after many 5k’s, 10k’s, and half-marathons, multiple sprint distance tri’s, a couple of Olympic distance tri’s, and a half-Ironman, he became an Ironman by completing the Florida Ironman triathlon on November 3, 2007.

Wally is now investigating the world of ultrarunning and is gearing up for the Vermont 100 mile Endurance race to raise money for the Hole in the Wall camps, specifically The Double H Ranch, which are camps to help kids with chronic and life-threatening illnesses.

Say’s Wally, “ These camps are amazing places where children who’ve been dealt a rough hand in life can go for one week out of the year and really enjoy themselves–a place to go and just be a kid.”

If you would like to donate to this cause, please contact Wally at 917.373.3310 or waltergoller@gmail.com

We’re going to follow Wally on his journey as trains for his race in July. He’ll also be checking in with posts to this very blog.

 Please join me in cheering Wally along!

First, my recommendations are offered as a general scientific based suggestion to succeed as one training design may work for one runner, but may be a huge mistake for another.  We are all different.  Runners come in all shapes and sizes and our body mass, aerobic capacity, muscle strength, frequency of training availability, surfaces we run on, cross-training background, and general nutrition are all variables that will enable us to run with a smile, or make us vulnerable to ‘break down’, resulting in injury.  Many problems can be prevented if identified early and adjustments made.  Your program may only need to be tweaked and alternatively, it may need to be tailored a great deal.

Let’s start with rest, a subject one doesn’t think about when considering running 26.2 miles.  Admit it, runners are an obsessive group and you have to be somewhat to do this.  No one wants to stop running, but sometimes this is needed.  Do you run everyday, every other day, do slow long runs on weekends?  The thing to keep in mind is that your runs need to be of a specific intensity (speed), frequency, and duration to promote a physiological change. 

You may have started slow (hopefully approximately four month ago for your first marathon), but too tentatively.  Eventually, but gradually, you are going to have to get out and do some more ’substantial’ runs to build you aerobic capacity and anaerobic threshold.  It doesn’t mean you have to run a marathon distance before as I’ve met many runners who trained at distances no greater than 16 miles before their first marathon. (I did however have the experience of meeting an experienced runner in the starting line medical tent of a marathon who had run a marathon the day before.  He was attempting to run a marathon in every state in one year.  Surprisingly, he was complaining of shinsplints and it’s not something I would recommend.) 

It is possible to run without completing a 22 mile run before, but you need to set realistic goals and give yourself time to make these changes.  Sometimes, these shorter training runs may be beneficial as your body type may not allow you to complete the run without risk.  Make the changes in training first and give your body time to adapt.  This includes rest periods when you’re tired, ill, or are suffering from injuries.  Physiological changes actually occur during the rest periods and you need to give your body ample rest to promote this. 

Questions to ask yourself may be, “Am I so exhausted towards the end of a run that I am compensating or losing form?”  Are you developing pain or experiencing pain that is beyond the common muscle fatigue you get with running? This is different than being ’stale’ or bored with the training, that can occur also.  You shouldn’t be doing only hills or interval runs and you may need to consult with a professional.  All marathons of notoriety offer links to groups or lectures way in advance that provide specific recommendations to help.  Some have groups that are charity based, but also train together, insuring consistency and will counsel you how to finish and enjoy the experience. 

Generally, you should be running about 40 miles per week about one month prior to the race.  You also need to taper this distance as you approach the last week.  Try running the last 10 miles of the course about two weeks before to familiarize you with it.  You can study the elevation on most websites to prepare for hills.  Along those lines, you can train on hills, but this should not be the only route you do.  Vary the pattern you run and avoid the pitch of a road.  Hard cement, the pitch of a road, and uneven surfaces can all lead to bio mechanical errors that may irritate structures in the legs.  Running just 1/2 mile on an irregular path can lead to tendinitis, strains, sprains, or poor form, leading up to stress reactions over time.  I will talk more in the future about specific problems you may encounter from dehydration to black toe-nails, Yucchh!   Have a good day and enjoy the nice weather.