How to Avoid Marathon Burnout

Today’s marathons+moderation guest post was highly requested! I’ve received emails and comments requesting that Meghann, from Meals and Miles, do a guest post. I think everyone, whether you’re a runner or not, can appreciate the topic: burning out.

Hey guys!

My name is Meghann, from Meals and Miles, and I’m here to talk about burning out. Yes, the elusive ‘burnt out’ feeling towards racing and/or running. Trust me, we’ve all been there before and I’m here to tell you that it’s ok to take a break. In fact, I highly recommend it!

In 2009 and 2010 I went a little racing crazy. Over the course of two years I ran 5 marathons, 1 ultra-marathon, 3 half marathons, and several other race distances. I trained hard, shaved several minutes off of my personal records, and loved every minute of it. But at the end of 2010, I realized I needed a break. My mind was fried, my body was tired, and I was just plain burnt out on racing. I knew if I wanted to keep my love for running, then I needed to take a breather. So that’s what I did.

2011 became my year of rest. I didn’t step away from racing completely, but instead I just took it easy and had fun. I cut down on my speed training, paced some friends in their big races, and didn’t worry about my own time or pace. I took a break from trying to PR and just went along for the ride. I rediscovered why I loved running and just took everything in.

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In addition to stepping back from speed training, I also picked up triathlon training. My siblings and I got this crazy idea to complete a half ironman, which ended up being just what I needed. I learned to push my body in ways it had never been pushed before in both the water and on the bike. I did something I never thought I would ever do – I crossed the finish line of a half ironman with the biggest smile on my face.

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After training for my half ironman, I realized I was ready to start training for marathons again. My legs and mind were both antsy for new PRs. The break served its purpose well. That burnt out feeling? Gone.

Getting back to speed was something I knew wasn’t going to happen overnight. I started from scratch with a new training plan and took it one run at a time. When my speed wasn’t where I remembered it being the year before, I tried not to let it get to me. Instead I stayed positive and reminded myself that we all have to start somewhere.

Slowly, but surely, the speed returned. My legs found their place and came back stronger than ever. In fact, two weeks ago I shaved a full 7 minutes off of my half marathon PR and that’s only the beginning. I’ve got plans – big plans.

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So take my advice, if you’re feeling burnt out on running or races, do not be afraid to take a break. It’s good for the body and mind. Who knows, you might just return faster than ever with fresh legs and a fresh attitude.

Question: Have you ever suffered from burn out? What do you do to avoid it?

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Marathons+Moderation Guest Post #31: Training for a Marathon During Winter

This week’s Marathon+Moderation guest post comes from Tina! A year ago, long before Cross Fit came into her life, Tina was pounding the asphalt or treadmill daily, training for her first marathon. Instead of signing up for my own Spring marathon to learn how to battle the cold weather during long runs, I figured we could all learn from Tina’s experience. I hope you all enjoy and please, keep the Marathon+Moderation guest post requests coming!

I used to dread running outside in the cold weather, but when I trained for my first marathon in November, December, and January in Boston, I had no other choice. Once I learned how to deal with the cold and dress properly for the conditions, I’ve actually started to enjoy winter running! Here’s how I get myself out the door and running when the cold temperatures arrive!

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Dress In Layers

When getting dressed for a winter run, I like to keep the “25 Degree Rule” in mind. Because your body heats up as you run, take the outside temperature, add 25 degrees to it, and dress for that temperature. So, for instance, if it’s 40 degrees outside, dress for 65 degree weather. It might seems chilly at the start of your run, but you’ll definitely warm up!

For winter running, I generally start with a thin layer of ‘wicking’ clothing (usually a short sleeve shirt) and then add a breathable jacket or long-sleeve shirt that protects me against the cold and wind, but still releases heat so I don’t overheat. I avoid wearing clothing made out of cotton because it holds in moisture, which leaves me wet and freezing.

 

Dressing in layers is important because it allows me to remove pieces of clothing as my body begins to heat up, so I make sure they are easy to take off. I like jackets and shirts with long sleeves, which make them quick and easy to tie around my waist during a run. I also wear a jacket or vest with pockets, so I can store my gloves and hat if they start to make me too warm.

Here’s a helpful guide from Runnersworld.com for dressing for cold weather running. Runner’s World also has this great tool to help you determine what to wear for just about any outdoor run. If you haven’t run in the winter before, you can always go out for a quick test run around the block and add or take away layers if needed.

Cover My Hands and Head

My hands get cold quickly, so I always wear gloves once the temperature outside gets below 40 degrees or so. Similarly, when the temperature drops below 30 degrees F, I wear a hat on my runs, which prevents heat loss through my head.

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Heat Up My Clothes

On really cold days, I throw my outer layer and gloves in the dryer for a few minutes before going outside. The warmth only lasts for a few minutes, but it’s enough to get me out the door.

Wear Throwaway Gear

For cold weather races, I wear ‘throwaway’ gear. I’m usually freezing standing around prior to the start, so I wear an old long sleeve shirt (or sweatshirt) over my race attire. Once I start running and get warm, I take off my throwaway shirt and toss it on the side of the course. A lot of races plan ahead for runners leaving their layers behind and donate the extra clothing to charity.

Just Do It

Instead of obsessing about how much I don’t like the cold weather, I focus my attention on how great I will feel once I’ve accomplished my run. I also remind myself that it usually only takes me five minutes or less to warm up and forget about the cold.

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How to Fall Back in Love with Running

Hi, lovely people. My name is Elizabeth and I blog at On Tap for Today. I am so thankful to Ashley for the opportunity to share my Marathons and Moderation story. A little over a year ago I was setting out to run my first marathon, something that seemed unfathomable to me even as I approached the starting line. With the Walt Disney World Marathon and the ING NYC Marathon behind me, I am excited to share my reflections on all that comes with marathon training.

image I grew up in a family of athletes, and while I was by no means the superstar, I was off and running as early as I can remember. I first discovered that you could run for the sake of running (and not as punishment for being late to soccer practice) as an adolescent. I joined my middle school’s cross country club, coached by the school librarian, an avid runner who often wore inappropriately short shorts (though this didn’t seem weird at the time, likely because it was 1990). Each afternoon, we’d run the same loop through the woods, getting a little bit faster or running a little bit farther each week. Soon I knew the path well enough to anticipate the turns, and looked forward to the exhilaration of running down the steepest hill. Our group would often gather beneath a giant tree after runs, where our librarian/coach would talk to us about running and books, and despite being pesky pre-teens, we’d all get caught up in the adventures of both.

It’s amazing the impact adults can have on children when they share something they’re passionate about. I probably didn’t realize it then, but I suppose that’s when I fell in love with running.

I fell out of love with running when life got busy, and I started treating those steps as a chore, rather than an adventure. The miles I logged on my gym’s treadmill as an early-twenty-something certainly helped to burn off some stress, but they did nothing to refill my tank. It took crossing my first finish line, almost two decades after those afterschool runs in the woods, to reconnect to the joy and exhilaration I felt putting one foot in front of the other.image

My boyfriend (now fiancé wooo) encouraged me to register for a race he was running, and so I did. I had no idea how to train properly, and pounded out a few miles on the treadmill, every day, for two weeks leading up to the race. On race day, I took off way too quickly, only to feel like I was having a heart attack at the first mile. With three more miles to go, I contemplated sneaking off the course and hiding in my car. And then I remembered that Nick had my car keys. I struggled to the finish line, but felt a rush of pride and I reached to hit the stop button on my watch. I was sucking wind, but (wo)man… I was hooked.

I ran my second race a few days later, and delighted to find that there were 5ks nearly every single weekend in Boston. Before I knew it, we were running at least a race every month. I was getting faster, stronger, and smarter about training. When a new Team in Training team was forming in our neighborhood, Nick and I headed to our local running store to check things out. The plan was to sign up for a half marathon. We left fully committed to… a full marathon. Story of my life.

As the weeks passed, our team of seven runners went from running 3 miles together to running 10 miles. As the distance of our long runs increased, so did the distance between me and the rest of the pack. And, um, I wasn’t in the lead. Though I always finished each long run, I struggled with the mental game. By Thursday evening, the dread of Saturday morning’s long run had already set in. Meanwhile, I breezed through most speed workouts and shorter runs completed on my own. As much as I love our teammates (especially the one I am marrying, obviously), I think I was destined to be a lone wolf when it comes to running. Howwwwwwwl.

I would apologize for being the last one back to the running store, feeling ashamed for how long it had taken me to run 18 or 19 or 20 miles. It wasn’t until I had completed the marathon that one of the most important lessons of my running life sunk in: No one cares. No one cares how long it took, how fast or slow you go. Likely, everyone’s wrapped up in their own run, and their own aching legs, and their own desire to order six pizzas and promptly eat all of them.

My first marathon was just incredible. As I said in my embarrassingly long recap, it took me forever, but it was the moments, not the minutes that mattered. I had firmly fallen back in love with running, with my body and its abilities, and with my heart or soul or wherever courage and perseverance come from.

image I was determined to do it all over again, and differently this time. I entered the NYC ING Marathon on a whim, and by some stroke of good luck, I gained entry. I carefully created a plan for myself and stuck to it. With my attitude and ego firmly in check, Saturday mornings became something to look forward to, something to relish. Long runs gave me hours to myself to just think, hours that seemed impossible to come by during the work week. I made mental to do lists. I prayed. I problem solved. I rocked out to Michael Jackson. Each week, I came home exhausted but so grateful for Nick’s support, and the support of my family and friends.

Running had become an adventure again. I visited my favorite parts of the city every week and spent as much time along the waterfront as possible (I’m a Pisces, after all). I visited my alma mater (Boston College) and logged mile after mile on the Boston Marathon course. In just one morning, I could pace through South Boston, the Financial District, Downtown Crossing, Beacon Hill, Back Bay, Cambridge, and the South End. I smiled at strangers, I high-fived firefighters, I tripped over cobblestones. Those fears about being not fast enough or not good enough became passing worries, not perpetual preoccupations.

imageDespite crossing the NYC Marathon finish line with a broken foot, those 26.2 miles were my victory lap. With the support of my family and friends, I conquered my insecurities, my fear… and those pain in the ass bridges. Running is a gift that someone gave me, a lanky middle schooler, long ago. It’s a gift that my fiancé, my teammates, my friends and my family gave me over the course of the past few years. It’s a gift we get to give ourselves every day that we lace up our shoes and head out the door.

Question: How do you find your mojo again when you hit a plateau, wall, or get bored?

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