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The Marathon Rookie Times, Issue #004
August 25, 2005





Chef's Recipe of the Week


Refueling after a run is critical for recovery. Within 15-30 minutes after each training run, you should consume carbs/protein and re-hydrate. Studies have shown that without refueling within the 15-30 minute window following a run, you can add days to recovery time for your body. That means your body may not have adequately recovered before the next training run! Take steps to ensure your body gets the recovery it needs.

Action Steps:

ē Consume complex carbohydrates and protein within 15-30 minutes following each run. Energy bars are a great source because most contain high amounts of carbs and protein (plus they are pretty tasty!). Wash it down with plenty of water and maybe munch on a banana.

ē Enjoy easier runs with a recovered and rested body!


I will suggest to you that relaxation is the easiest and most relaxing way to develop the mindset of a marathon or half marathon runner. No, I donít mean kicking back on the couch with your favorite beverage and watching a movie! Iím talking about relaxation and visualization.

When you bring your mind and body into a totally relaxed state, you can then visualize yourself completing the perfect training run, you effortlessly crossing the finish line, and other things. Effortlessly cross the finish line? No, the marathon or half marathon will not be easy. However, relaxation and visualization will help you to have more fun during training, prevent you from just gutting it out, and help you have more fun on your big day.

Another great benefit of relaxation is added rest for your body. Study after study has concluded that just 15 minutes of relaxation is the equivalent of one hour of sleep. Rest and sleep are extremely important during training. However, I realize it is tough for many of us to get a full eight hours of sleep each night. This makes practicing relaxation even more important.

Once you learn how to focus on and relax specific parts of your body, you can then use this technique on training runs to ease pain or tenseness that you may experience during the run.

So how do we bring our body and mind to a totally relaxed state? Again, Iím not talking about kicking back on the couch or getting snookered! Iím talking about 10-15 minutes of quiet time. Lie down in bed or on a couch. Turn off the lights. Relax and visualize.

If you have practiced relaxation, then you already know what Iím talking about and the proven results. If you have not practiced relaxation (most people have not), then the best way to learn and practice is through a guided relaxation CD.

In a guided relaxation CD, the instructor will explain the purpose of relaxation, guide you to a relaxed state, and then give you time to visualize your goal while listening to soothing music. I recommend listening to them with headphones to eliminate outside noise and distraction.

When your body and mind are totally relaxed, you bypass your conscious mind (the analytical part) and your subconscious mind (where beliefs are stored) accepts our visual images as being true. Our subconscious mind then goes to work on bringing our vision into reality. We find ourselves finishing the perfect run. We find ourselves enjoying the run. We find that we are no longer just gutting it out.

I have partnered with renowned sports psychologist, marathon runner, and tri-athlete Dr. Barbara Walker to create a relaxation CD customized for marathon or half marathon runners.

To purchase the CD or learn about current promotional packages, visit


"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired."

- George S. Patton, U.S. Army General and 1912 Olympian

Chef Marathon Rookie's Recipe of the Week

Chicken Salad Sandwich


3-4 boneless, skinless chicken breasts

2 large celery sticks, chopped

3 tbsp of low fat mayonnaise

2 tbsp of lemon juice


Bake chicken at 350 degrees for 35 minutes or until done. Cover with foil to cook. Allow chicken to cool. Slice chicken into cubs and mix with ingredients. Serve on wheat bread with romaine lettuce and one slice of tomato. Makes 4-5 servings.

Happy Running!

Brad Boughman

ďElevate your thinking, elevate your fun, elevate your results.Ē

- Brad Boughman

Brad Boughman works with runners who want to successfully train for and finish their first marathon or half marathon. To learn more about Coach Boughmanís personal coaching programs, visit

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