2003 MARATHON EDITION 2003 MARATHON EDITION 2003 MARATHON EDITION
IN THIS ISSUE:
You cant cheat your feet:
T he importance of proper footwear for marathon training. By Mike Lucas Your most important piece of equipment in running is footwear. Our goal at Lukes
Locker, is to keep you injury free, so you can
continue to run or walk for the reasons that
are meaningful to you (i.e. marathon training,
enjoyment, stress release). Marathon training
itself will take your body to the brink of injury
with the amount of miles you must complete.
Therefore you just dont want to skimp on
your footwear. You can see Lukes Locker
now and remedy a lot of future hurt, or you
can skimp and try to save a buck (see The
Informed Consumer, pg 4) , or mis-diagnose
your needs via the internet, get hurt and let us
help you later! The right amount of sup- port and cushioning on your feet to protect
you from the 3 times your body weight im-
pact during running is of high importance.
Our marathon training programs, (USA Fit-Dallas, Ft. Worth, Plano and Houston),
usually require at least 3 pairs of training
shoes during the 26 week training program. If you can rotate a couple of shoes during
training (they could be the same style you
wear or try another brand with similar me- chanics), the change keeps the legs a little
fresher. This also helps to prolong both pairs
by allowing each adequate time to bounce
back from the compression caused by long
runs.
At Lukes Locker, we ( continued on page 8 ) At Your Own Pace: Walking a Marathon By Susan Palmer It sounds so trite to say that you just put one
foot in front of the other, and of course its
more complicated than that, but walking a
marathon really is a matter of will. Im not
sure what possessed me to think that I actually
have that will, but on December 15, 2002, I
walked the White Rock Marathon, 26.2 miles,
in 6:29:07. If you check the official record
book, you will note that Sharon Lucas is right
with me at 6:29:06, which is fitting, since we
trained together most Saturdays from June
until the marathon through the Dallas Fit Pro-
gram.
Several years ago, I came to Lukes to buy a
pair of shoes and I picked up a Dallas Fit flyer prominently displayed were the words
walkers and runners. I had become de-
voted to walking as my preferred method of
exercise, but I probably never had walked
more than three miles at a time. Also, Im a
teacher, so I automatically like structure, and
the defined workouts provided by the Dallas
Fit program appealed to me. I was ready for
a challenge, and Dallas Fit, with its lure of
marathon and half-marathon completion,
provided it.
That first year, Sharon Lucas and I com- pleted a half-marathon and 17 miles of the White Rock Marathon. In training, the miles
(continued on page 3) Choosing the right
training program
Hydration for
performance
ABCs of Yoga and
Pilates
The 5-1 marathon
method in Houston
Experienced words of
inspiration for
endurance training
And the latest
activities at your
Lukes! Are you a goddess fan? If not, you soon will be. Lukes is excited to announce the Houston Nike Goddess Boutique Opening in August! Source of Good (s) New & noteworthy products at Lukes Three new products now available at Lukes are worth mentioning. First on the list is the new Timex Ironman Data Link watch. This new version from Timex offers a lot for $90. Its got great traditional Ironman features. The watch offers 200 lap memory, multiple countdown timers, Indiglo night-light display, 100 meter water resistance, 3 time zones, and multiple event interval timers. How- ever, what makes this watch really special is the PDA like features it has. The watch comes with easy to install software and a USB port interface. The software enables you to custom (continued on page 10)
Volume 1, Issue IV July 2003 Dallas
Fort Worth
Houston Ever nod your head knowingly when the terms Yoga or Pilates
are mentioned in conversation, yet the truth of the matter is
youre not real certain of the details nor the physical value?
Lukes is a strong proponent of integrating Yoga and Pilates
into your weekly training schedule for the purpose of improving
running/walking performance and to extend your years of fit-
ness activity.
The following offers a basic explanation of both activities to
bring you up to speed, in more ways than one.
The ABCs of Yoga and Pilates Yoga is a form of movement exercise developed in India. Yoga is not a religion, yet it does emphasize mind, body and breathing awareness with a sense of intensity that yields rejuvenation, not total exhaustion. With 5,000 years of history, Yoga has many forms, virtually all of them emanating from Hatha Yoga. The basic principal of Yoga is movement utiliz- ing core muscles and coordinated breathing. Most forms of traditional Yoga emphasize holding poses, asanas, for extended peri- ods of time, thereby emphasizing an ex- panding or lengthening of muscle and skele- tal structure as well as a slight lengthening of connective tissue. Some forms of Yoga, primarily Ashtanga and Power Yoga, incor- porate the contraction and lengthening of muscles by moving quickly from pose to pose, or asana to asana, in a more acceler- ated flow. There are many dimensions to Yoga from quiet meditative practices to challenging strength and flexibility poses. Yoga is not limited to one-on-one training since no complex equip- ment is involved. Certified instructors, some who have been practicing for a lifetime, teach group classes or one-on-one training sessions. In addition, Yoga classes are structured for both beginners and advanced indivi- duals. Yoga is truly beneficial for everyone from kids to seniors to professional athletes, all gaining the ability to have greater flexibility, strength, stabil- ity, speed, and overall ease of movement.
Pilates also concentrates on the gluteus, hips, and thighs with the goal being to increase both strength and flexibility in all these muscles. The Pilates method concentrates on overall body strengthening in posture and stamina through very controlled movements and coordinated breathing. By focusing on flowing movements, the body must use multiple muscle groups simultaneously combined with con- trolled breathing and concentration, making Pilates, like Yoga, a great workout for the body and mind. The teaching of Pilates is very spe- cific and instructors must train for one year to become certified. Pilates is mostly per- formed with a certified instructor who fo- cuses on the individuals body, ability, age, and goals. Pilates provides a steady pro- gression from basic movements and posi- tions to very advanced, or challenging, levels allowing for a comfortable method of exer- cise for everyone. Like Yoga, there are also group classes (called Pilates Mat classes) using only the body as resistance to increase flexibility, strength, and freedom of motion. Pilates will benefit all fitness levels and ages, including pregnant women and sen- iors. Results from Pilates include greater stabilization, control, flow of movement, con- centration, breathing, and an increase in all joints to move in a full range of motion.
-Corbin A. Lawson To learn more about both Yoga and Pilates go to www.GoodBodys.com , www.LivingYogaDallas.com and www.Pilatesmethodalliance.org . Page 2 Luke's Locker Maximize your potential for per- formance and in- jury-free activity through extensive stretching offered through Yoga and Pilates. Congratulations to the Metroplex runners and walkers who participated in the inaugural 7 Series this spring! The challenge, accepted by over 350 individuals, was to participate in 5 of the 7 popular events sponsored by Lukes be-
tween March and June 2003, including: Run to Joes, Race for the Cure, Victory Over Violence, TX Run to the Cross,
Buffalo Boogie, and Run the Ranch. The Series, encouraging the introduction of the process and benefits
of ChampionChip* timing, required participants to complete at least 3 ChampionChip timed events of their
5 races. By completing 5 of the 7 races offered, participants received a prize package which included:
ASICS socks, technical running top and shorts, embellished running hat and a personal ChampionChip and
entry into the June 12 drawing of $1000 of ASICS gear. The Spring Series was a huge success and Lukes
looks forward to implementing the program into the Houston and Dallas racing events in 2004.
*A ChampionChip is a miniature transponder in a specially designed housing, marked with a unique identification num- ber. Attached to the shoe of a race participant, the ChampionChip can be used under all weather conditions, wet and dry, cold and hot. The ChampionChip continues to grow in popularity nationally and beyond for race participants and offi- cials as the most precise option for deriving fast and accurate race times. Lukes 7 Series in Fort Worth By Kelly Noonan At your own pace. (continued from page 1) seemed to pile up and then successfully melt away. Weekday workouts were
framed in manageable time blocks, and the long walks on Satur-
day mornings provided great friendships, camaraderie, and moti-
vation.
Flash ahead to June 2002. Sharon and I decided, This is it.
We had both celebrated big birthdays. We really thought that we,
as fitness walkers, could complete the entire course. Some high-
lights of our training last year include:
Our friend, Lisa Hammond, functioning as the finger in the back as she pushed and prodded us to move.
Our verbal exchange of every recipe known to man as we found ourselves talking food at some point on every long walk.
My introduction to Fan Benno, a world-class speed walker who happens to be 84 years old. Fan instructed us on matters of form, and our time per mile dropped.
The evening I listened to an entire Texas Rangers baseball game as I completed a 12-mile training walk. Its a good thing I like baseball.
The discovery of our latent competitiveness. Sharon and I would fix our sights on walkers ahead of us and determinedly pass them, much to our glee.
A change in eating and drinking habits to accommodate my new energy needs and the necessity for proper hydration.
An appreciation of the beauty of White Rock Lake in the early mornings and the uncanny ability of a walk of any length to clear Even under the best circumstances, running a marathon is never easy. Whether youre running to win, hoping to finish, or just cheering on a friend, proper
hydration is essential for feeling your best and enjoying the race. Dehydration affects
speed, endurance, strength, and coordination. It impairs not only athletic performance,
but also your mental state. Loss of power and increasing fatigue can mean your per-
formance suffers, and decreased coordination, concentration, and agility all increase
your chances of injury. Walking and running, especially in the Texas heat, increase water losses in all three areas: breathing, sweating, and urination; up to 2 quarts of sweat alone in just one
hour of running. The tricky thing about dehydration is that you cant tell until its too
late, because thirst doesnt kick in in time. You must prevent dehydration by drinking
enough on a regular basis, and then extra fluid when you run. These are general guide-
lines to get you started. 2 hours before your run 16 fluid ounces (2 cups) 5 minutes before you run 4-8 fluid ounces(1/2-1cup) Every 15-20 minutes during your run 8-10 fluid ounces (1-1/4cups) You can tell retroactively if you drank too little during a training run by check- ing the color of your urine (it should be clear) or weighing yourself (your weight before and after exercise should be the same).
Dark yellow urine or weight loss will alert you that your drinking routine needs to increase. Water is a good choice for shorter
runs. Use a drink with carbohydrates in it when you are running for more than an hour (Gatorade, PowerAde, watered down
juices), or drink water and eat a gel or other snack. Electrolytes are not a must when you are running, but their salty taste may
help you stay thirsty and drink more. Traditional sports drinks contain simply water, carbohydrates and electrolytes, while
newer beverages may contain additives like caffeine or other ergogenic aids that may upset sensitive stomachs. The golden
rule always applies: dont try anything new the day of the marathon. Get to know your patterns and your fluid needs while
training, and then use what works best for you.
T he importance of proper footwear for marathon training. By Mike Lucas Your most important piece of equipment in running is footwear. Our goal at Lukes
Locker, is to keep you injury free, so you can
continue to run or walk for the reasons that
are meaningful to you (i.e. marathon training,
enjoyment, stress release). Marathon training
itself will take your body to the brink of injury
with the amount of miles you must complete.
Therefore you just dont want to skimp on
your footwear. You can see Lukes Locker
now and remedy a lot of future hurt, or you
can skimp and try to save a buck (see The
Informed Consumer, pg 4) , or mis-diagnose
your needs via the internet, get hurt and let us
help you later! The right amount of sup- port and cushioning on your feet to protect
you from the 3 times your body weight im-
pact during running is of high importance.
Our marathon training programs, (USA Fit-Dallas, Ft. Worth, Plano and Houston),
usually require at least 3 pairs of training
shoes during the 26 week training program. If you can rotate a couple of shoes during
training (they could be the same style you
wear or try another brand with similar me- chanics), the change keeps the legs a little
fresher. This also helps to prolong both pairs
by allowing each adequate time to bounce
back from the compression caused by long
runs.
At Lukes Locker, we ( continued on page 8 ) At Your Own Pace: Walking a Marathon By Susan Palmer It sounds so trite to say that you just put one
foot in front of the other, and of course its
more complicated than that, but walking a
marathon really is a matter of will. Im not
sure what possessed me to think that I actually
have that will, but on December 15, 2002, I
walked the White Rock Marathon, 26.2 miles,
in 6:29:07. If you check the official record
book, you will note that Sharon Lucas is right
with me at 6:29:06, which is fitting, since we
trained together most Saturdays from June
until the marathon through the Dallas Fit Pro-
gram.
Several years ago, I came to Lukes to buy a
pair of shoes and I picked up a Dallas Fit flyer prominently displayed were the words
walkers and runners. I had become de-
voted to walking as my preferred method of
exercise, but I probably never had walked
more than three miles at a time. Also, Im a
teacher, so I automatically like structure, and
the defined workouts provided by the Dallas
Fit program appealed to me. I was ready for
a challenge, and Dallas Fit, with its lure of
marathon and half-marathon completion,
provided it.
That first year, Sharon Lucas and I com- pleted a half-marathon and 17 miles of the White Rock Marathon. In training, the miles
(continued on page 3) Choosing the right
training program
Hydration for
performance
ABCs of Yoga and
Pilates
The 5-1 marathon
method in Houston
Experienced words of
inspiration for
endurance training
And the latest
activities at your
Lukes! Are you a goddess fan? If not, you soon will be. Lukes is excited to announce the Houston Nike Goddess Boutique Opening in August! Source of Good (s) New & noteworthy products at Lukes Three new products now available at Lukes are worth mentioning. First on the list is the new Timex Ironman Data Link watch. This new version from Timex offers a lot for $90. Its got great traditional Ironman features. The watch offers 200 lap memory, multiple countdown timers, Indiglo night-light display, 100 meter water resistance, 3 time zones, and multiple event interval timers. How- ever, what makes this watch really special is the PDA like features it has. The watch comes with easy to install software and a USB port interface. The software enables you to custom (continued on page 10)
Volume 1, Issue IV July 2003 Dallas
Fort Worth
Houston Ever nod your head knowingly when the terms Yoga or Pilates
are mentioned in conversation, yet the truth of the matter is
youre not real certain of the details nor the physical value?
Lukes is a strong proponent of integrating Yoga and Pilates
into your weekly training schedule for the purpose of improving
running/walking performance and to extend your years of fit-
ness activity.
The following offers a basic explanation of both activities to
bring you up to speed, in more ways than one.
The ABCs of Yoga and Pilates Yoga is a form of movement exercise developed in India. Yoga is not a religion, yet it does emphasize mind, body and breathing awareness with a sense of intensity that yields rejuvenation, not total exhaustion. With 5,000 years of history, Yoga has many forms, virtually all of them emanating from Hatha Yoga. The basic principal of Yoga is movement utiliz- ing core muscles and coordinated breathing. Most forms of traditional Yoga emphasize holding poses, asanas, for extended peri- ods of time, thereby emphasizing an ex- panding or lengthening of muscle and skele- tal structure as well as a slight lengthening of connective tissue. Some forms of Yoga, primarily Ashtanga and Power Yoga, incor- porate the contraction and lengthening of muscles by moving quickly from pose to pose, or asana to asana, in a more acceler- ated flow. There are many dimensions to Yoga from quiet meditative practices to challenging strength and flexibility poses. Yoga is not limited to one-on-one training since no complex equip- ment is involved. Certified instructors, some who have been practicing for a lifetime, teach group classes or one-on-one training sessions. In addition, Yoga classes are structured for both beginners and advanced indivi- duals. Yoga is truly beneficial for everyone from kids to seniors to professional athletes, all gaining the ability to have greater flexibility, strength, stabil- ity, speed, and overall ease of movement.
Pilates also concentrates on the gluteus, hips, and thighs with the goal being to increase both strength and flexibility in all these muscles. The Pilates method concentrates on overall body strengthening in posture and stamina through very controlled movements and coordinated breathing. By focusing on flowing movements, the body must use multiple muscle groups simultaneously combined with con- trolled breathing and concentration, making Pilates, like Yoga, a great workout for the body and mind. The teaching of Pilates is very spe- cific and instructors must train for one year to become certified. Pilates is mostly per- formed with a certified instructor who fo- cuses on the individuals body, ability, age, and goals. Pilates provides a steady pro- gression from basic movements and posi- tions to very advanced, or challenging, levels allowing for a comfortable method of exer- cise for everyone. Like Yoga, there are also group classes (called Pilates Mat classes) using only the body as resistance to increase flexibility, strength, and freedom of motion. Pilates will benefit all fitness levels and ages, including pregnant women and sen- iors. Results from Pilates include greater stabilization, control, flow of movement, con- centration, breathing, and an increase in all joints to move in a full range of motion.
-Corbin A. Lawson To learn more about both Yoga and Pilates go to www.GoodBodys.com , www.LivingYogaDallas.com and www.Pilatesmethodalliance.org . Page 2 Luke's Locker Maximize your potential for per- formance and in- jury-free activity through extensive stretching offered through Yoga and Pilates. Congratulations to the Metroplex runners and walkers who participated in the inaugural 7 Series this spring! The challenge, accepted by over 350 individuals, was to participate in 5 of the 7 popular events sponsored by Lukes be-
tween March and June 2003, including: Run to Joes, Race for the Cure, Victory Over Violence, TX Run to the Cross,
Buffalo Boogie, and Run the Ranch. The Series, encouraging the introduction of the process and benefits
of ChampionChip* timing, required participants to complete at least 3 ChampionChip timed events of their
5 races. By completing 5 of the 7 races offered, participants received a prize package which included:
ASICS socks, technical running top and shorts, embellished running hat and a personal ChampionChip and
entry into the June 12 drawing of $1000 of ASICS gear. The Spring Series was a huge success and Lukes
looks forward to implementing the program into the Houston and Dallas racing events in 2004.
*A ChampionChip is a miniature transponder in a specially designed housing, marked with a unique identification num- ber. Attached to the shoe of a race participant, the ChampionChip can be used under all weather conditions, wet and dry, cold and hot. The ChampionChip continues to grow in popularity nationally and beyond for race participants and offi- cials as the most precise option for deriving fast and accurate race times. Lukes 7 Series in Fort Worth By Kelly Noonan At your own pace. (continued from page 1) seemed to pile up and then successfully melt away. Weekday workouts were
framed in manageable time blocks, and the long walks on Satur-
day mornings provided great friendships, camaraderie, and moti-
vation.
Flash ahead to June 2002. Sharon and I decided, This is it.
We had both celebrated big birthdays. We really thought that we,
as fitness walkers, could complete the entire course. Some high-
lights of our training last year include:
Our friend, Lisa Hammond, functioning as the finger in the back as she pushed and prodded us to move.
Our verbal exchange of every recipe known to man as we found ourselves talking food at some point on every long walk.
My introduction to Fan Benno, a world-class speed walker who happens to be 84 years old. Fan instructed us on matters of form, and our time per mile dropped.
The evening I listened to an entire Texas Rangers baseball game as I completed a 12-mile training walk. Its a good thing I like baseball.
The discovery of our latent competitiveness. Sharon and I would fix our sights on walkers ahead of us and determinedly pass them, much to our glee.
A change in eating and drinking habits to accommodate my new energy needs and the necessity for proper hydration.
An appreciation of the beauty of White Rock Lake in the early mornings and the uncanny ability of a walk of any length to clear Even under the best circumstances, running a marathon is never easy. Whether youre running to win, hoping to finish, or just cheering on a friend, proper
hydration is essential for feeling your best and enjoying the race. Dehydration affects
speed, endurance, strength, and coordination. It impairs not only athletic performance,
but also your mental state. Loss of power and increasing fatigue can mean your per-
formance suffers, and decreased coordination, concentration, and agility all increase
your chances of injury. Walking and running, especially in the Texas heat, increase water losses in all three areas: breathing, sweating, and urination; up to 2 quarts of sweat alone in just one
hour of running. The tricky thing about dehydration is that you cant tell until its too
late, because thirst doesnt kick in in time. You must prevent dehydration by drinking
enough on a regular basis, and then extra fluid when you run. These are general guide-
lines to get you started. 2 hours before your run 16 fluid ounces (2 cups) 5 minutes before you run 4-8 fluid ounces(1/2-1cup) Every 15-20 minutes during your run 8-10 fluid ounces (1-1/4cups) You can tell retroactively if you drank too little during a training run by check- ing the color of your urine (it should be clear) or weighing yourself (your weight before and after exercise should be the same).
Dark yellow urine or weight loss will alert you that your drinking routine needs to increase. Water is a good choice for shorter
runs. Use a drink with carbohydrates in it when you are running for more than an hour (Gatorade, PowerAde, watered down
juices), or drink water and eat a gel or other snack. Electrolytes are not a must when you are running, but their salty taste may
help you stay thirsty and drink more. Traditional sports drinks contain simply water, carbohydrates and electrolytes, while
newer beverages may contain additives like caffeine or other ergogenic aids that may upset sensitive stomachs. The golden
rule always applies: dont try anything new the day of the marathon. Get to know your patterns and your fluid needs while
training, and then use what works best for you.
