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Taking A Break from Training

I’m currently sitting on the roof of the JFK Delta Sky Lounge, enjoying the 80 degree temperatures and last bits of sunshine before our evening flight to Europe.

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This vacation has been absolutely incredible in so many ways and I will certainly share more details in the upcoming posts but today, I figure I should take a pause to focus on the one thing giving me a bit of anxiety right now.

The press around Shalane Flanagan sub 2:20 hour Berlin Marathon goal earlier this week made me remember that in just 8.5 weeks I too will be lacing up my sneakers and pinning on my bib to run 26.2 miles.  First of all, my mind is at a loss when I realize that she will finish the marathon before I hit the half marathon point. Second of all, while vacation has been wonderful and I have absolutely zero regrets, I haven’t exactly stuck to my training plan. As I sit here typing this post I think there may be a few anxiety hives showing up on my neck.

This vacation was a much needed chance to unplug. I have been virtually silent on social media, except for a few check-ins here and there and a daily Instagram post. Instead of focusing on an agenda and calendar each day of vacation, as I’ve done previously, I was the most relaxed I’ve been in years. Many vacations I still bring my training plan with me and focus on squeezing in every workout. While that is healthy and sometimes makes sense, for this vacation I knew I wanted to relax emotionally, physically and mentally.

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I didn’t gain a single pound on vacation due in part to the fact that I was active every single day whether walking on the beach, practicing yoga in the backyard, biking around the island, or running. My long run was 10 miles and every other run was between three and four miles, far shorter distances than my training plan prescribed. As I have my sights set on a PR in Berlin, I know this decision wasn’t necessarily the smartest physically but mentally I think it was the best thing possible. For the next 8 weeks I will be living by my training plan and this mental break allows me to start fresh. Based on my physique and headstand abilities, I know that I am the strongest I’ve ever been and that my body is ready for any challenge I will give it over these next few weeks. The first few days of training won’t be easy but at least I am fresh and ready. There may not be a washboard stomach in the below picture but there is a heart and soul that craved attempting headstands on a daily basis and finally, after days of trying, was able to hold it long enough for my dad to capture on his phone camera. IMG_1199[1]

Now it’s your turn, what are your suggestions for making my first few weeks of training easier? How do you jump back into long runs after a momentary break?

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Top 10 Marathon Tips – Training

Many runners are in the midst of applying to Fall marathon lotteries, hoping that they will receive the golden ticket to run one of the larger races such as Marine Corps, New York or Chicago. Others are pushing the button to register for smaller, more manageable and easier to enter Fall marathons. Regardless of which marathon you have set your sights on or, if you’re still trying to make the decision, this post will help you know what to think about when training for your first marathon.

I have completed over 50 races in the past few years including four marathons (New York 2010, New York 2011, Philadelphia 2012, Hartford 2013) and will soon begin training for the Berlin Marathon. I find that each training cycle I learn something new about my body, running or the training itself.

 

Today’s post is dedicated to the training portion of running a marathon. Coming soon I will share tips for deciding whether you need a coach, marathon gear, preparation for the marathon, and the race day itself.

top 10 marathon training tips As always, feel free to email me or leave questions in the comment section!

1. Strength training and foam rolling are almost as important as running itself. Strength training is a key component of distance running in order to ensure good running form, avoid injury, achieve higher speeds and mileage, and correcting imbalances. Foam rolling is basically like giving yourself a deep tissue massage on a nightly basis in the comfort of your own home.

2. Glide or petroleum jelly is your best friend. You eventually will chafe and this exposed skin will cause showers and running to make you wince in pain. Glide up so you don’t chafe up. I tend to use Glide anywhere clothing will rub such as feet, thighs, bra line, and underarms. Guys – don’t forget to use Glide around your nipples as there is nothing worse than finishing a run looking like you’ve been stabbed in each nipple. Bloody nipples are not sexy.

3. Do not let marathon training ruin your social or personal life. It won’t be enjoyable if you’re resenting it or regretting your decision. Who says long runs have to be on Saturday or Sunday if you enjoy spending late nights out with friends? Be agile with your training plan while also ensuring to respect it.

4. Before you start training, invest in good running shoes. The choice of style and brand is personal, based on your gait and needs but spending time at a full service running store where they can analyze your gait and recommend a specific model can help prevent injury in the long run. That being said, make sure you replace your model at least a month before the marathon so you’re not wearing new shoes, even the same model, on race day.

5. You don’t have to spend money or time searching for Gu, Shotblocks or other forms of popular running fuel. While these work very well for many people you can also opt to use actual food whether that be dates filled with peanut butter, baby food packets of applesauce or other fruit or granola bars. Whatever you choose, make sure that you use your long runs to experiment with different options so you know what works best.

6. Marathon weight gain is real. However, protein and water are your best friends for fighting off marathon weight gain from eating all the food due to “runger.”  Make sure to increase the protein in your diet as your mileage increases especially on the day of a long run and following. I have found that the easiest way to increase protein in a healthy way is by adding protein powder or high protein Greek yogurt to my breakfast routine, adding an extra portion of lean protein to lunch salads and building nuts into my afternoon snacks. Keep in mind that the high level of exercise and mileage can leave you dehydrated. Water consumption is more important than ever before especially as thirst can sometimes be confused as hunger.

7. Respect the training plan. There is a reason that many beginner training plans are 16-18 weeks in length. Gradually building mileage will help prevent injury.

8. You can’t just focus on the long runs. I’ve known far too many people to get injured due to skipping their shorter runs and then pushing through the weekend runs.

9. Sleep is important to help your body and muscles repair and keep illness away. While I know we can’t all enjoy eight or more hours of sleep per night even 15 minutes extra each night can add up during the course of a week. Make sure to make the most of your sleep hours by nurturing your legs with compression sleeves or socks as this can help with leg recovery, especially once you’re hitting peak mileage weeks.

10. Respect the rest days. My first two marathons I thought that rest day meant non-running days and instead of resting I spent time on the yoga mat or spin bike. This led to tired legs, exhaustion and overall burnout. Now I look forward and crave the rest day as a well earned reward for giving the week’s training 110%. 

Are you training for your first marathon or trying to decide? Feel free to leave any questions in the comments!

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Reflections on My First DNF

I woke up this morning excited to give the Lausanne Marathon my best try. Through the night we woke up multiple times to the sounds of thunder and torrential downpours. This morning Emily and I texted back and forth trying to make last minute plans on how to best prepare for a rainy marathon. The updated weather report showed 80% chance of rain until 1pm.

We took the train from Geneva to Lausanne, ready for the worst, wearing running rain coats, hats or visors, lots of plastic bags to protect electronics and good spirits. But, when we arrived at the marathon and 10k start area there was very little shelter and it was still pouring. It was raining so hard that we had to write our names on our baggage check bags as we feared the stickers would peel off.

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We took cover under a building overhang and waited for 20 minutes before dashing to the bathroom and heading into the corrals. Just as we headed over to the corrals the rain stopped and we thought our prayers had been heard.

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I unzipped my New Balance Reach the Beach running jacket in hopes that I could leave it in my checked baggage. As soon as we took this picture, the rain started again. We actually thought the marathon start would be delayed as there was thunder nearby.

But, in the Swiss fashion, the marathon started exactly on time and Emily and I quickly moved into corrals behind the 4:30 pacer. We figured that she would provide us some much needed motivation during the rainy miles and help us stay on pace through the hills and puddle jumping. We crossed the starting line barely able to see in front of us due to the heavy downpour. In fact, by the 5k point our shoes felt like weights due to the rain.

For the first 8 miles I stuck with Emily and the pacer, thinking that a second marathon in so many weeks was in my reach along with a PR. I ran with my heart and legs, focusing on the scenery and staying strong through every hill. I leaned forward at my hips, followed Monica’s arm swing tips and kept smiling.  My Garmin wasn’t enjoying the constant downpour and would go from constantly beeping, showing random paces to turning off all together.  At the next KM marker I did some quick math and realized that they were going far faster than a 4:30 pace. Based on my rough estimates they were keeping closer to a 9:55 pace. This amazed me as we’d climbed some pretty good hills and the rain was making everything more difficult. For one second I felt excited as this is a strong pace considering the hills and rain. But, the next second I realized that if I wanted to finish I needed to slow down, more in line with my goal pace. I gave Emily a wave goodbye and told her I was going to hang behind. Around a mile later the rain stopped and as the clouds cleared, the lake finally came into view. I told myself that I couldn’t put headphones on until the marathon turn around point, at mile 13. I asked a nearby runner what his pace was and when I heard 10:20, I said perfect and asked if I could run behind him since my Garmin was only showing overall time.

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For the next 3 miles or so I felt pretty good. My shoes were heavy but my breathing was in check and I felt mentally strong. I took in the sights, enjoying a few small Swiss towns, vineyards, fun Swiss residents cheering from their windows,  and views of the lake. But then at mile 11.2 I felt a pain in the back of my right leg. Right where my ITBand connects was pulling and had me wincing. I tried slowing my pace seeing if that would help. For a half mile or so it would feel a bit better but then it started again. I pushed through for 2 more miles, through the half marathon starting line. I knew I had to make a decision at this point.

I could push through the pain and maintain a run walk for the next 13 miles. But, I feared a few things at this point. But then I remembered what Gia said to me earlier this week. She told me to listen to my body. I’ve run marathons but never two in a season and I’ve actually never run a 10k or half marathon within a few weeks of a marathon. Historically I’ve focused on yoga and cross training during November and December before hopping into half marathon training after the holidays. I remembered Emily’s story about pushing through severe pain during her first marathon and then being on the “disabled list” for 8 months afterwards.

At 14.2 I finally made my decision and pulled to the side of the course.

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I ended today with my first DNF. I expected tears and depression during the hours that followed. Instead, I texted my close friends and family who were following my progression letting them know I decided to bail. I shared the news on Twitter with followers as they were all so supportive over the past 24 hours, providing rain and hill suggestions. Instead of being depressed, I spent the rest of the afternoon cheering on the half marathon runners with other friends and greeting Ranald and Emily at the finish. I can’t wait to run the Lausanne Half Marathon next year. The starting line was a huge party with each starting wave dancing and waving to the wave behind them. There were massages and food for participants BEFORE the 1:45 start time!

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By the end of the day, we had a marathon, two half marathon distance, and a 10k in our group. Not a bad way to end the day. As the medals for all events are the exact same, my girl Emily grabbed me one as she finished the marathon. As she gave it to me she said, “you did after all run a half marathon today.”

I am sure readers will have mixed emotions about my unsuccessful attempt to run 2 marathons so close together. But, I will never know my body’s ability if I don’t try. That is what today was all about, trying something I hadn’t done before and giving it my best attempt.

I’m taking this week off from formal training, enjoying some cross training and yoga, before jumping into 10k training as we are signed up for the Clapham Common Nativity Run 10k on December 14th!

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