This page contains an archive of Murphy's Mantras--fitness, running and marathon training tips from the desk of Coach Marie Murphy.

“The New Food Pyramid (MyPyramid.gov) Moves in the Right Direction” Posted by Admin on Saturday, May 07, 2005 (PST)

In April, the U.S. Department of Health and Human Services (HHS) and the (USDA) released a new Food Guidance System, MyPyramid. A key difference between the old one and this one is the focus on physical activity. I support and agree with these new food pyramid guidelines. (Read More...   )

"Make the Most of Your Training by Resting" Posted by Admin on Sunday, December 05, 2004 (PST)

After many athletes complete a marathon, their thoughts are not usually focused on their recovery...Yet the best way to take advantage of the effort that you spent training to achieve your goal is to ensure you rest properly and eat right, beginning immediately after your marathon. (Read More...   )

The Mix is as Important as the Amount for Optimum Results Posted by Admin on Wednesday, July 21, 2004 (PST)

Proper nutrition is essential for everyone. It is especially important if you are embarking on a fitness program, from walking to marathon running. No training program will allow us to achieve our full potential without a well balanced nutrition program. (Read More...   )

10 Tips to Getting Motivated for Another Marathon Posted by Admin on Monday, May 24, 2004 (PST)

Many situations may have transpired during your last marathon that can affect your motivation to train for another one. Maybe you did not have a great race. Maybe you rested too long after your marathon. If any of these situations sound familiar, don’t worry; you are not alone. (Read More...   )

"Consistency is a Huge Step to Success" Posted by Admin on Monday, May 24, 2004 (PST)

You have just decided to begin a fitness training program! Having set a goal and made a decision to begin a training program, you now wonder how much should I be running? How often? How fast? How do I minimize my risk of injury? (Read More...   ) Average Rating:

Know your METS to Maintain Health and Train Smarter Posted by Admin on Monday, May 24, 2004 (PST)

The measure of the rate of energy expended while doing work or exercise is known as metabolic equivalents or METS. Understanding your METS will not only help you understand how to prevent disease, doing so can also help you train more effectively. (Read More...   )

Interval Training:  Is It Right for Your Training Program? Posted by Admin on Monday, May 24, 2004 (PST)

Starting at the age of ten, I can remember doing an interval session once a week. As my running career progressed, so too did the frequency, intensity, duration and volume of my interval workouts to achieve my higher goals.  The specific components of interval training are not obvious however. (Read More...   )

"A little a lot is better than a lot a little" Posted by Admin on Monday, May 24, 2004 (PST)

It is better to do a little exercise often, than to over-do-it in one day and not exercise for a week. To master anything we first have to be consistent with what it is we are trying to improve upon. How often you exercise is more important then how much time you spend exercising. (Read More...   )