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Sonia Rocio Lucia Alvarez has been
running since she was three years old and has been in SRLA since 1997. She can answer all of your questions.
Sonia,
While running
the 5K it felt like my feet were sliding around in my shoes. The top of my heel was red and sore the next day, too. What do
I do? - Slip and slide. Dear Slip and Slide, Do your shoes fit properly?
Are your laces tied tight enough? What kind of socks are you wearing? When I am able to attend the runs I see many students
who are not wearing shoes that fit and they are wearing the wrong socks. Your shoes should fit and not be too tight but they
should not slide either. I have seen students that wear giant tube socks that bunch up and cause rubbing on the skin of the
foot. I need to know about your situation but try a pair of “running” socks and your SRLA shoes will be arriving
soon! Dear Sonia, I am a girl and every time I run my chest hurts.
My teacher says that I need to buy a good sports bra and to not get a cheap one, but I can't tell which one is good.
Since you are a woman with many years of running experience I am hoping you can give me good advice on which type and brand
is the best, and one that's not that expensive but will still work because I don't have a lot of money. – Achey Breaky
Chest Dear ABC, It is important that you wear a good sports bra. I am not allowed to endorse a brand on this site but
I can offer the following advice. I understand that you are short on money but generally a brand name that you know is the
best. You may find really cheap ones at discount stores but there is a reason they are cheap. Sometimes when you spend a little
extra on quality, you end up with a product that works better and last longer and in the end you spend about the same but
with better results. Go to a runner’s store or a store that focuses in on women’s sports (they are at many malls).
Ask other female runners that you trust. Sports bras are a little before my era and I have suffered the consequences but I
don’t want you to. Get a good one!
Dear
Sonia: Today I ran the 5k run at the Beach. I got my bib number and it said that my sex was a female bit
I’m a boy.. will this keep on happening on my future bibs for srla? – mistaken identity Dear Mistaken Identity : Your leader
probably input your sex wrong. Tell him/her to fix it. If your leader does it right away it will be fixed by the next race.
If not email back.
Dear Sonia,My knees give out occasionally and my doctor said I should exercise more. So I do and it doesn’t
work, my knees still give out. What do I do?From Knees
some help Dear Knees,Above
all listen to your doctor. I had some knee problems in my younger days and I found a few things that can really help your
knees. Don't sit cross legged. Don't kneel on the ground. Fall into bed rather than kneeling in. Stay off of your knees and
avoid bending them as much as possible. Try to wear the best running shoes that you can afford. Go to a running store and
have them advise you as to which shoes are best for you. Once you find out you can order them for less from other stores or
online. Also take in the recommended daily amount of protein for your age and body type. Ice
your knees as well! Use frozen pees.
Dear SoniaMy parents
don’t believe me that I can finish the marathon. I am going to training everyday. How do I get my parents to believe
I can do it? Also I ran the mile in 7:45 what do you think my marathon time will be?-
Henry
Dear Henry, Well
since your parents are allowing you to train the best way to convince them you can do it is – to do it! You will have
to wait until March 21st, 2010 to prove to them you can do it. Sonia believes in you!If you run a 7:45 mile that will probably translate to a
11 or 12 minutes mile for 26. I predict your marathon time will be around 5 to 6 hours.
Dear Sonia, I am at a new school that doesn’t
have an SRLA program. Is their anyway we can still join? We have over 50 people interested in joining SRLA. How do we join?- Anthony
Dear Anthony, Sorry it is too late for this season. If you have an adult at the school that is interested in starting the program
he/she can apply for the 2010-11 season with the main office of SRLA. At this time new schools joining the program have a
limit of 10 runners so don’t recruit too many kids!
Dear Sonia, I ran the 18 miler in 4 hours and 35 mintues. My friend and I crossed the finish
line together, but my leader told me that I didn't show up on the marathon list, will I still be able to run the
LA Marathon?! Thanks Koala Dear Koala, This is
an issue for your individual leader to decide. He/she can clear a runner that doesn't show up on the finisher results. You
may be asked to sign a parent waiver but you are still able to run if your leader verifies you. If you ran it, don't worry.
Dear Sonia: I never got my shoes from SRLA,
is it possible I could still get some before the Marathon? - Cheeseburger Dear
Cheeseburger: Have your leader talk to an SRLA staff member on your behalf.
Dear Sonia I am an adult and used energy gels during the long runs. I start with one 15 minutes before
the race and one more every 1hr as indicated in the label. On the 18 mile run I had 5 to take me through the finish
line.
I am guessing that it will take 6-7 gels to get me to the finish line on the day of the marathon, is this
too much? Is it healthy?
I did good on the 18 miles with the gel but I am worried for the marathon. Signed - Energy Dear Energy, When it comes to having enough energy to get through the marathon everyone is different. It is good that you have
been experimenting with the gel before the marathon. From what you have said 7 gel packs sounds about right. Consider carrying
more just to be sure. Although I am not sure about 2009 or beyond but Power Gel is usually handed out during the marathon
around mile 22. I also know runners that get sick from the gel packs. For some runners a snickers
bar or two works along with hard candy. Some people eat anything they can their hands on. To the runners out there,try energy gels, bars, drinks etc. during training runs. See what works for you and
what doesn't work. Never try something new during a big important run (like the marathon). Good luck.
Sonia : I am worried about being dehydrated at the marathon.
At what miles and how often should I drink water? - Jenny Dear
Jenny, At SRLA we promote drinking water every mile. If
you wait until you are thirsty it is too late, you are on the road to dehydration. Drink water everyday, especially in the
weeks before the marathon. Water is part of a healthy lifestyle.
Sonia : Why can't I lose weight even though
I run and do many activities? - Guillermo Dear Guillermo, Even
though you run, which can help you lose weight, your eating habits play a major role. Check our nutrition page and see if
you are eating a proper diet or is that something you need to examine. When you get your next physical ask the doctor for
advice concerning your individual situation.
Sonia : When I start a race I have a really good
pace but after a few miles I stop and lose my energy..what should i do? - Caroline Dear
Caroline, One place to start is looking at your mileage. If you are training for the marathon
you should be running at least a marathon a week (26 miles). If you really want to keep a good pace increase your weekly mileage.
If you feel you are already running enough miles you might examine your eating habits. Not just the night before the race
but your daily diet. Check the nutrition page on this site to help in this area. There could be other reasons you are running
out of steam, but that is a good place to start.
Dear Sonia : How can I run a lot but
not lose weight? - Billy Bob Dear Billy Bob, If
you are at a healthy weight and you run and eat healthy you should not lose weight. If you feel like you are losing too much
weight see a doctor. Unless you don't eat enough food you might be sick. If you are running a lot be sure to eat lots
of carbs....I think you will be OK if you are eating healthy. Dear
Sonia, I got a strain in my leg, I haven't run for two weeks. How should I
start off? It still hurts a little. - Stephanie Dear Stephanie, I hope you have seen the school trainer or a doctor about this problem, or at least talked to your leader
or parents about it. When returning from a leg injury, start slow. Don't push it too hard. Stay on a soft surface like
a rubber track or grass (even flat grass not a surface with lots of bumps and holes). Try a mile the first day and see how
it feels. Gradually increase mileage if the pain goes away. If it doesn't go away see an expert. Dear Sonia, Where can I see pictures of
the students? Katherine Dear Katherine, This site is full of student photos.
On the side navigation bar click on the 2008-09 season schedule for current pictures and on page one click on the history
page for pictures and videos from the past.
Sonia Rocio Lucia Alvarez is here for you!
Need
advice concerning school, running or high school life in general?
Send your
questions to Sonia and return to this page to see if they have been answered.
Dear Sonia I am a freshman at Gertz Ressler High School.
I have been training for a month with casual shoes and I started getting shin splints. I bought new shoes that are for
running but i still get shin splints. What do I do?? - Shinzy Dear Shinzy, First of all the new shoes will not fix the problem but will hopefully help prevent it. You need to take a
few days off from running and they should go away. With the new shoes you should see improvement but when you return from
rest try this. Stand in your new shoes perfectly straight. Now keep your feet still and lean foward. You will likely feel
pain or strain in your shins. Now lean back and feel the pain go away. If you are leaning foward when you run you are putting
strain on your shins so pay attention to your running form. Have some video you or look at you and determine if this part
of the problem. If running straight and new shoes doesn't help after rest see your doctor.
Dear Sonia, When I run, I stop, how do I keep running? - Emmanuel Dear Emmanuel, Slow down!!! If you run a little slower than you have been you will find you will not have to stop. Keeping
a slow jog throughout the entire race is better than stopping and starting. Try it.
Dear Sonia : I've been in SRLA since the beginning of the year. I was just wondering..
is it a good idea to run with someone while in a race or is it better to run by yourself? During the races I get
leg cramps what do you advise for me to do so I get a better time, because I know I can do better.
- Paula
Dear Paula : It is always better to run with someone, that is why we have Students Run L.A. When you
run with someone there are many advantages. Here are a few. You have added safety if something goes wrong (you trip and break
your ankle you have someone to help!). You are more likely to run if you have an appointment to run and running with someone
or a group means you have that appointment. If you need motivation be sure to chose running partners that are self-motivated
and it will rub off on you. Two unmotivated runners together might work, but often there is too much walking and talking involved
and not enough running.
As far as leg cramps I am willing to guess that you don't drink enough water. Despite
recent stories that you don't need to drink water if you are running you need to drink water! Also when you first start
running cramps are common and often go away. If they continue be sure to see your Doctor or trainer at school if you have
one. Most cramps are just uncomfortable but you can still run without doing damage as long as you are sure it is not an injury.
If it continues for more than a week it may not be just cramping so see a professional.
Dear Sonia : I go to school in Pomona and i havent heard anything about the SRLA program around
my area, i would like to become a part of it but dont know how to do that. How can i get enlisted or involved in it?
- Oscar (and feeling Grouchy without SRLA)
Dear Oscar : I believe Pomona is out of the SRLA coverage area. Find
an adult at your school that would like to start a running program at your school. Have him/her contact me at this site and
I will talk to them and see if your school qualifies and if not, I will give some ideas as to how to start a program.
I'm a Senior at Rialto high, part of the Frisbie team, and I heard about the SRLA scholarship
for seniors. I've been trying to get the application, but i haven't had any luck.
- Ritchy
Dear
Ritchy
At an upcoming leader meeting, your SRLA leader will pick up the application forms. If you want to be considered,
be sure to be thoughtful in your answers and complete in filling out the form. Check back after the marathon, and we
will have a special page designed to help with the application for the scholarship.
What do you think is the perfect breakfast
before a race? Will there be help available if I can't finish the marathon? How do I get rid of terrible thoughts in my
head that I will not be able to finish the marathon? I have heard about people dying while running the marathon.....what about
that?
- Jose
Dear Jose,
I believe the perfect breakfast before a race is something that will
get you going without making you feel too full to run. A bagel or dry toast is good. Some fruit would be ok. Water is a must.
Don't eat anything that you know doesn't agree with you. I have heard that students have shown up in the morning with
McDonalds in hand, probably not a good idea. Don't over eat or drink or you will regret it.
There is a lot
of help at the marathon. If something happens to you on the course a shuttle is available. There is also a SRLA support station
at mile 22.
Keep all thought associated with running positive and I think the terrible thoughts will go away. As
far as dying in the marathon, if you are running with SRLA you have a physical exam on file. You have been checked and you
are safe to run the marathon. Every year several students are not allowed to run the marathon because they have a condition
and something could happen to them. So if SRLA has you signed up and ready to run you are going to be OK (although expect
to be very sore).
Dear Sonia,
When I run
I get really tired and want to stop but the coaches make me keep going and I feel like I want to puke. What should I do?
Elizabeth
Dear Elizabeth
Since you are training for the marathon your coach has to push you.
When it is time to go 26.2 you are going to be really tired. You need to be pushed a bit, that is why you joined SRLA.
As far as wanting to puke I would examine your diet. Maybe you eat right before you run? Or you don't eat enough? Or
you are eating the wrong foods? It is better to eat a meal a few hours before running so it is not sitting in your stomach
while you run. A light snack like a bagel is ok shortly before running.
Not eating may make you feel like puking but
you probably will not.
For ideas on healthy eating go to the nutrition page.
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