Travel Tips from the Friendly Skies

Greetings from the friendly skies! I’m typing this during my second and last flight of the day, Paris to Newark!

IMG_3054Last night I stayed up working until around midnight which was of course far later than I wanted. But, luckily I was able to work in my compression socks while sitting indian style at my desk. When I’m working from home in the evening I find that lighting a few candles and changing into my favorite sweats, now that the weather is cooler, is the perfect way to make it more bearable. I knew that “turning off” my brain would be tough and potentially keep me up, so I sipped on some Celestial Seasons Sleepy Time tea during the last hour of number crunching.

The tea worked wonders as I didn’t move a single time during my 7 hours of sleep! I didn’t even hear the phone ring when Delta called 3 times! Ooops! I woke up to news that my Paris – JFK flight was delayed 3.5 hours due to mechanical issues. Luckily Delta was able to move me over to their Paris – Newark flight which was on time and still had an exit row aisle seat available! If you travel a lot, please make sure you take advantage of airline loyalty programs. It amazes me when I talk to bloggers or co-workers who simply don’t opt in. The level of service I receive from Delta due to my status in amazing in comparison to my experience on Swiss Air where I am still building status.

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In order to get my body on Eastern Time as quickly as possible, I reset my watch and computer clock as soon as I arrived at the Geneva airport. Instead of thinking of my flight as a 10:30 departure, I thought of it as a 4:30am early flight. I waited to eat breakfast until my connection in Paris and delayed lunch on my flight as much as possible. Gia and I discussed the benefits of me bringing my own food, as airplane food can be unreliable, filled with sodium and unhealthy. Due to a shorter than expected connection in Paris I wasn’t able to buy a lot of food.

IMG_3060But, I did hit jackpot in the little cafe near my gate which I dashed before boarding. I grabbed yogurt, two salads (one green salad with chicken and one caprese salad), coconut water and 2 bananas for the 8 hour flight. This, along with the chicken and rice they served in flight, should be enough to keep me fueled during the flight. I also asked the stewardess, while explaining my upcoming marathon, for a liter of water versus small cups!

After years of travel, I think I finally have the routine down to an art! Here are a few travel tips!

  • Always wear or bring socks so you can take off your shoes during the flight. Due to swelling which occurs during flight, this tends to be a LOT more comfortable!
  • Invest in a good neck pillow! I’ve had mine for 3 years and use it for not only my neck but sometimes my lower back, depending on the flight. I snap it on my carry-on bag strap instead of trying to stuff it in the bag.
  • Carry a “travel essential” pouch filled with toothbrush, mouthwash, face wash, moisturizer, eye pillow, ear plugs, extra phone charger or USB adapter, $10 or equivalent in foreign money, hair rubber band, and lip balm. These little things can help keep you refreshed on flight and save you from finding yourself with a dead phone or no cash for water or a snack.
  • While it’s often important to look presentable, especially if traveling with colleagues, make sure that you choose comfortable clothing. I love wearing a wrap sweater which can be removed on a hot plane or wrapped tight on a cold plane along with black leggings when I’m traveling for work.
  • Even in the most stressful of situations, kindness goes a long way. Today I watched two travelers treat the Delta associates in totally different manners and in return get very different service.
  • Last but not least, especially if you have status, pick up the phone and call the airline WHILE you are waiting in the customer service or help line. Sometimes you’ll get someone on the phone before you move two feet in the line. The time between when a flight is delayed or cancelled is valuable as every passenger is vying for a different seat. But, do not get out of line until you have a new confirmation and ticket issued. Sometimes the phone support can’t make all the changes necessary and you never want to lose your place in line!

What is your favorite airline? Are you loyal to one or do you follow the cheapest ticket deal? Until moving to Europe Bo and i were both devout Delta customers. Unfortunately Delta and their partner airlines don’t cover Europe the way they cover the US. Therefore we are slowly building miles on Star Alliance since SWISS and UNITED are both part of this alliance and have direct flights between Geneva, London and NYC.

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ING Hartford Marathon Goals & Excitement

Finally, this evening, the excitement switch clicked in my brain. For the past few days I’ve had a lot on my mind and that has kept me from getting excited for the marathon. Each of my runs has been at taper speed and I’ve enjoyed more sleep than normal and eaten very well. But even though my mind and body was in taper mode I didn’t have the same excitement running through my blood that I’ve had in years past.

swiss taperMaybe it’s because there aren’t flags lining the streets of Geneva and multiple events happening on a daily basis to welcome athletes. This is the type of excitement and hype I’ve experienced for three years in New York City. Runners thrive off the energy that runs through the city beginning with the day the orange flags go up, marking off the marathon course.

Tonight when I came home from work I sat down to focus on my marathon plan. I checked the Runner’s World packing list twice, I reviewed the course again, watched the marathon video on YouTube, and chatted with Laura and Melissa, who are also running the marathon.

While this all helped me get excited and feel more prepared, it was the 20 minutes on the phone with Gia that brought everything together.

For the past 10 weeks I have focused on this marathon. I didn’t let a move across the ocean derail my hopes for a PR. I found inspiration and running partners in both Geneva and London. Tonight as we talked through my hopes and fears for the event, we put together a plan together. I have never been more thankful for a running coach. Gia’s calm voice and attention to detail was exactly what I needed tonight.

Before tonight I was hesitant to share my goals with readers and friends. When people asked me what my goal was I smiled and said I wanted to enjoy 26.2 miles or improve versus last year. But, that isn’t true. I want to enjoy 26.2 miles but I want to CRUSH my current marathon personal best of 4:53. Below is the plan for how I will hopefully achieve this goal. There is some cushion in the numbers and please keep in mind that this is my plan. What works for me may not work for others.

ING Hartford Marathon Foundation

Race day outfit: Stick with what I know and dress for warmer weather, not colder weather.  I am going to replicate last year’s outfit other than the top – CW-X compression shorts, Team Sparkle running skirt, Pro Compression socks in hot pink, and my favorite New Balance running tank on top unless the temperatures change. Right now it is supposed to be in the 60s with at least 70% humidity which is warmer than I’m accustomed to running in after the cool Geneva and London running weather.

Before the race: Arrive early enough to do some dynamic stretching and use the restroom. Ensure that I eat breakfast at least 1.5 hours before running. Take a salt packet before the race to help with hydration.

Miles 1-5: Focus on keeping my pace slower than a 10 minute mile but faster than 10:18. Take advantage of the gradual downhill and try to find a few running buddies in the crowd. Do not listen to music at this point. Instead, focus on the surroundings and just enjoy, remembering all the work I’ve put into this marathon. Sip water constantly, having at least two sips each mile.

Miles 5-13.1 Take my first fuel at mile 5 then find a groove right around a 10:18 pace. Try and stay in the middle of the road so my ankles don’t grow tired from any slant in the road. Enjoy the people watching along the out and back course. Take another fuel at mile 10.

Miles 13.1-20 If my body needs, slow the pace to a 10:20. Take out my headphones and begin to zone out with some upbeat music. When I fuel at mile 15 also take another salt packet. Start watching for friends who will be spectating the second half of the race. Make it my goal to be strong enough at this point that I can start passing people, slowly but surely. There is a small climb between miles 15 and 17 during which time I can drop my pace if I need but focus on pushing forward and proving my strength up the hill through constant running versus walk breaks.

Miles 20-26.2 I can do anything for a 10k. This is the equivalent of a midweek run in terms of distance. Do a body check to assess how I’m feeling. Try changing sides of the road if one ankle is tighter than another. Check in with my shoulders and back to ensure I’m not sacrificing form as I grow tired. If I get lonely on the course, remember that last year I ran the last 10 miles of Philadelphia Marathon solo and actually loved every minute. I am strong enough to run solo and just need to focus on my breath, music and surroundings. Focus on the goal and how far I’ve come. Know that if I can hold a 10:18 pace I can PR by 30 minutes versus Philadelphia.

So there you have it! If Saturday’s marathon goes as well as my training went then deep down inside of me these legs and this heart have a 4:30 marathon.

I have to keep in mind that there is 12 hours of travel which stand between me and the United States. There is a 6 hour time change. These two things, occurring within 36 hours of the race could screw with me and change my performance. But, Gia and I both believe that I’m strong enough to overcome them!

If you want to track my progress on Saturday, just click here!

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Tapering Tips for 26.2 Success

It’s that time of year again when thousands of runners who have been putting in great efforts during the previous 3-4 months are entering taper time. Each weekend there are countless marathons taking place across the world ranging from huge ones like New York City to smaller local races with less than 1,000 runners. Regardless of the race size, the distance remains the same. 26.2 miles deserves a proper taper.

What is it? Tapering is the training phase right before a long distance event, such as a marathon, when a runner starts to cut back on his or her mileage. This reduced training phase gives runners a chance to rest, recover, and mentally prepare for their race.

For some people, taper is a welcome break from high mileage weeks. For others, the extra rest brings anxiety, phantom pains, negative thoughts, and over eating.  In order to help everyone with their upcoming taper, I reached out to a few of my favorite running coaches. These ladies have completed more than 150 marathons between them and are coaching and inspiring many other runners daily.

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1. Respect the taper! I believe the biggest thing to remember is to respect them. We are given a taper for a reason. Our bodies need a little time to rebuild from the relentless pounding we have been inflicting for the past 12-16 weeks. – Mary Baum, Food and Fun on the Run

2. A proper taper is actually not nearly as complicated as many runners make it out to be! A proper marathon taper should last two weeks and cut back one third of the mileage – so if you run 21 miles on day 1, you would then run 14 miles on day 8, and then race on day 15. – Laura Skladzinski, 50by25

3. You cannot get enough sleep. Resting is the single most important thing you can do during taper. Even if it’s putting your feet up after work instead of going to Happy Hour, that rest will add up by race day morning. – Abby Bales, Run Stronger Every Day

4. This is not the time for catch up. Regardless of the reason, if you missed a few runs during your training or even were sick for your last 20 mile long run, this is not the period to squeeze in extra runs. Follow your training plan and do not try to make up for lost time. Your legs need this time to recover before the marathon. – Mary Baum, Food and Fun on the Run

5. Resist the urge to try something new – stay away from new to you foods and new workouts, including those you will encounter at the marathon expo. – Gia Alvarez Run Gia Run

6. Do not run any of your runs faster than marathon pace during taper. Every run should feel ridiculously easy. Believe it or not, muscles grow and get stronger with proper rest. -Abby Bales, Run Stronger Every Day

7. Planning your nutrition carefully is at least half the battle, and it pays to do it properly.

8. If you’re traveling to the marathon, especially long distance flights, ensure you use a hydration supplement, like NUUN, in your water. You will need the electrolyte balance and  plain water may actually further dehydrate you. – Abby Bales, Run Stronger Every Day

9. Stretch/foam roll – Spend 10 minutes a day stretching your legs and upper body.  I like to do this before bed, it helps me wind down and sleep better. -Gia Alvarez Run Gia Run

10. Carry your race essentials on the plane. Be sure to pack your race essentials (shoes, socks, clothing) … things that cannot be replaced in your carry on.  In the event of lost luggage you don’t want to be stuck with brand new clothing or shoes. -Gia Alvarez Run Gia Run

11. Stay healthy with your eating.  Add in one extra serving of protein on days 3-5 leading up to the race, add one extra serving of simple carbohydrate on days 1-3 before your race.  -Gia Alvarez Run Gia Run

12.  Try to minimize extra stress in your life where you can. Training for a marathon for 12+ weeks puts a lot of stress on your body and your mind. While you are allowing your body to repair itself physically, don’t forget about mentally. While you may be tempted to fill up the time you were spending training with other activities, be sure to allow yourself some time to rest mentally, too so your mind is as strong as your body on race day. After all, so much of the marathon is mental! – Theodora Blanchfield Losing Weight in the City (newly minted running coach)

13. My number one tip for taper is TRUST the plan. You put in the work. All those long runs. All those sweaty miles. All those pieces of toast before a morning workout. The training is done, now your job is to rest your legs. Don’t question it. Trust yourself. You got this! – Monica Olivas Run Eat Repeat

Hopefully these tips will help you have a successful taper and cross the starting line of your marathon in a positive mindset!

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