Philadelphia Marathon 2011

You can do all the right training. You can log the miles, do multiple 20 milers, stick to the pace charts and the final day arrives. It could be your day or it might not.
Sunday, November 20, 2011 in Philadelphia was not quite my day. I lost the desire to run. There was no “wall” that I hit, no “bonking”, my mind was not one of a happy runner.

My race plan flopped. That’s not to say it was a total bust because, hey! I finished my THIRD marathon, it just wasn’t a personal record.
Full details can be found HERE The following is just thre race day details. 

The day before eats: 
A careful diet before a marathon is paramount in my training book.  Nothing new. Carbohydrates coupled with just the right amount of protein.  Try to carbohydrate snack every couple of hours. That way, you don't have to worry about cramming a full belly load of carbohydrates race day morning.
Breakfast:   Oatmeal (no milk, no sugar, just a little cinnamon).  Small vegetable egg omelet - NO CHEESE.  Dry rye toast. 
Lunch:  Garden salad and fish or shell fish, try to avoid excess oil and fats.
Suggested snacks:  Baked sweet potato.  Half an Ezekiel bagel. 1 cup cereal, high in carbs with limited fiber content.
Dinner:  Much the same as lunch with a little bread. Don't over eat at dinner time.

Try to drive the course or look on line so you can become familiar with course details. The hills, the aid stations, etc.
The Philadelphia course is not flat.  There are three or four hills to be considered.  They aren't long and they aren't steep but you do need to be aware of them.  Check out the elevation chart.

The Expo.

The EXPO was pretty packed when we got there just before noon. Packet pick up was easy and there were plenty of vendors with a lot of great stuff. Not too many freebies, or at least I didn’t grab many.
If I had to rate the EXPO, I’d say it was very good. It offered everything a runner could want PLUS Philadelphia Marathon gear was great quality.

My Experience on RACE DAY!
At 3:58 my alarm went off. It was time to choke down some pre race fuel and move around a little, shaking out the limbs, get the blood flowing. I wasn’t feeling good about the race. My stomach, which had been cramping for the last 3 days was STILL acting up. Ted caught a shot of the unmotivated runner. I was already cold and couldn’t imagine how I was going to feel outside.
Where’s my MoJo?!!!

We left the hotel at 5:30 am. It was only a mile walk. No buses nor taxis. The roads would all be closing at 6 AM.
Ted had his bike and walked with me to the starting area at Eakins Oval. The temperature was 48 deg. F with only a slight wind, by the end of the race it would be 58 degrees. True to form, Philadelphia could once again boast perfect weather for running.
There were runners coming from every direction, some were half marathoners and some the full marathon. This actually bothered me because I knew one of the hardest points in the run was going to be the split off. I would SO want to go towards the finish but would have another HALF to endure. Why did they have to torture us so?!
As we walked along, there were plenty of porto-potties, we saw the massage tent, the changing tents, race results, information, etc. Everything was well laid out and easy to find.
We had about an hour to wait before race time.

After 4 trips to the potties, we went over to the UPS truck until I worked up enough courage to give up my sweat pants. I would keep my long sleeve since it was a throw-away along with my blanket and Dollar Store gloves. UPS trucks were labeled alphabetically and located at Eakins Oval. They would later move to 21st and 22nd Streets at the end of the finish chute for pick up after the race. Very convenient in both instances.
The Green Corral, which was my assignment, was easy to find. It seemed there was no strict enforcement of corral assignments. With 5 minutes to go, I laid the warm blanket across the fencing and wished it well.
We all moved forward and then it was time to run.

From Eakins Oval we split left and right then merging together down Ben Franklin Parkway. We headed to Arch St. , 4th Street, to Race Street which took us towards the Delaware River. We ran tight for the first couple of miles. This was a pretty flat portion of the run. I may have felt a slight decline but then again, it could have been that starting race adrenaline. My legs had no warm up mile jelly feel, they just took off running. That was a good sign, or so I thought.
We ran towards Chestnut Street and I had to toss my sweat shirt. As shady as the course was around the tall buildings, I was still getting warm. The crowds were phenomenal. Excellent support. There were some tight turns and, since I was still near the 3:40 pacer, I heard him announce upcoming tight turns so I positioned myself at the ready.
We ran through Drexel, the college area where there was music and again, some good cheering for all the runners. Entering Fairmount Park, there was a hill I had convinced myself to look forward to because of the challenge. It was at the 10 mile mark, short but a fair incline. Made it ok but I think it took it’s toll.
The signs for the upcoming split, half marathoners and marathoners started showing up. It seemed as if those signs went on for miles. Miles 11 to 12 , for what ever reason, seemed to take forever. Then FINALLY, we split. Hmmmm… not too bad. I didn’t veer right to head in, I stuck to the marathon course and went left. PHEW! No giving up yet.

At 13.1, feeling ok, slowing slightly and passed by the 3:40 pacer, I didn’t care. I thought that if I had it at the twenty mile point, I may still be able to tail the pace group.
We headed along the Schuylkill River. There were periods of sun and shade. It seemed long. I was counting down the miles. I reminded myself at mile 16, “Only 10 more. Remember all those runs when you dropped Shane off and you didn’t want to go out for another 10 but you did? You’ll do again now”. I kept going but I was counting every mile. Then I got toe cramps that came and went pretty quickly. They scared me though. I tried to look excited and happy for Ted as he snapped another photo.

We saw the elite runners going back the other way. It seemed as if we were running down hill on Kelly Drive and that the INBOUND marathoners were running up hill, but when it came my turn to run those last 3 miles, it didn’t seem up hill at all. Weird! Probably going too slow to notice.
At mile 17, we made a tight left which took us down and back. I had assumed we ran down to the 20 mile point then turned and ran back but NO…, we took another left out of the “boot” and continued on toward Manayunk. This was a very difficult part of the course. It was sunny and hot and I had lost the desire to finish in any amount of time. I walked. I jogged. I walked. I slogged. When we finally turned around, which was another annoying tight turn around a cone type set up in the street, the crowds were 3 deep along the road. A lot of cheering. I was actually glad I was running and not on the bike, like Ted. Yes, Ted was still with me. He was my saving grace in this race. .
Miles 21 and 22 were kind of a blur so when I hit 23, it was a nice surprise. “JUST KEEP PUSHING”, I thought, but no, walking again. I saw the 3:50 pacer go by and I thought about my Wineglass marathon when I was running with the 3:50 and thought “I don’t want this” then surged forward. There was none of that on this day. I just watched as the red and white balloons got farther away in the distance.
I ran past the pacers on the OUTGOING side, 5:00 pacer, then 5:30 pacer, there were quite a few walking. It must have been tough for them to see all the INBOUND marathoners, but they cheered us on as we did them. Runner support! There was A LOT of that in this race.
The last half mile, I found my surge, UP THAT HILL.

It was too late. I crossed the finish line at - Garmin said = 3:52. Sure, it’s a Boston Qualifier for 2013 but it’s also a far cry from what I trained for during those 16 long weeks.
The biggest high light of the race, for me, came when I saw Ted waiting behind the fence. It was a high light for a few reasons:
1. I had finished.
2. I saw my loyal hubby waiting with a smile on his face, who stuck with me for most of the 26.2 (OR 26.43 by my Garmin!)
3. Because of what happened next which was the WORST THING!…
I walked over and said “Take a picture. This is my THIRD!” and I held up my 3 fingers for 3 marathons finished.

Before Ted took the camera from his face, I yelled in pain “OH! OH MY GOSH! MY CALF!” I was down. My left calf went into a cramp like I have never experienced before. It took me to the ground. Ted said the vein on my shin popped out like he had NEVER seen before. A lady police officer appeared next to Ted, trying to help. Two other police officers were on the ground with me. See that guy behind me in the photo with the yellow and black jacket? He was right there! The officer tried to massage it but it was too painful. They wanted to walk me over to the massage tent, while other people were saying “keep walking. you need to walk on it”. The pain subsided but I didn’t dare stop walking and I didn’t want anyone massaging it.
I got my bag from the UPS truck and walked in circles until Ted appeared again. We found a curb to sit and my calf relaxed.

We went back to the hotel. I couldn’t eat anything so we simply cleaned up, changed and checked out. I wrapped both hamstrings and the calf in the ice tape that was given in my goodie bag. I also kept massaging my legs with “The Stick” which I brought from homing, thinking the 5 1/2 hour drive out of Philadelphia might be rough.
Friends and family were concerned because my finish time never showed on the cell phones. I was concerned, STILL concerned since my results aren’t up yet. Wouldn’t that be a nightmare? Run a marathon, BQ and then they can’t verify your finish. I’m hoping to see my results soon….getting nervous!

UPDATE! OFFICIAL NET: 3:51:35 PHEW!
My Garmin Readings: 26.43 miles in 3:52. Not sure how I got that extra .2 in there?
1 at 8:17
2 at 8:02
3 at 7:58
4 at 7:58
5 at 8:16
6 at 8:06
7 at 8:06
8 at 8:25
9 at 8:07
10 at 8:46
11 at 8:15
12 at 8:35
13 at 8:40
14 at 8:29
15 at 8;30
16 at 8:43
17 at 9:04
18 at 9:34
19 at 9:27
20 at 9:34
21 at 9:27
22 at 10:03
23 at 9:46
25 at 9;23
and 26.2 at 9:14

All in all, except for the lack of results and the awful news of two runners dying in this race, the Philadelphia Marathon is a good race. I wouldn’t say it’s “flat and fast”. There are at least three considerable hills you need to take into account. The tight turns should also be considered as they cause a loss of rhythm. I don’t remember seeing any of the historic sites, I just ran, wishing I was done.
Why did I lose my MoJo? I think I came out of running Boston in April, 2011 all excited and kept up my distances over the summer. I burned myself out. I eventually slowed in shorter races and, although I remained injury free, just lost it.
What’s the plan now? Take a break. Mentally and physically recover then get my mind and legs where they need to be for Boston 2012. Maybe THEN, I’ll get my marathon PR.
Calf Report: It hurts like BLAZES. I don’t know what I did but it’s got me hobbling.

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The Key to Pacing

The longer you have been running the easier it will be to pace yourself during a race. However, even the most experienced runners have trouble pacing when it comes to marathon distance.  It's been noted that about 90% of marathon runners complete the second half of the race in a slower time than the first.  Ideally, the goal is to run at an even pace throughout the entire race.

The subconscious mind is believed to control pacing. It's mission is to protect you from YOU!  In other words, it determines the pace at which you can maintain over the course of 26.2 miles without endangering your life.  The more experience you have, the more you can believe your subconscious. 

If pacing is off, it could result in muscle cramps, the infamous "BONK", a loss in good form resulting in injury.  To top it all off, you won't meet your goal finish time.  In the early miles, it's absolutely mandatory to run at a pace that almost feels too slow.  The pace should vary about 10 seconds from start to finish.  One way to achieve this if you question your pacing ability is to look for pacing teams which will hold pace and get you to the finish within 2 minutes of your time. 

If you want to go it alone, the easiest way to pace yourself is by looking at your last race time.  The 10K race is a pretty good predictor. This is dependent on whether or not you have trained in the most efficient manner for your body. By efficient I mean the correct weekly mileage, enough long runs, sufficient speed sessions without incurring injury and overuse problems,e.g. misalignment's, stress fractures.  You need to train hard for a marathon but not so hard that you end up injured and can't run at all.  Pay attention to your body and what it's telling you during your training and your racing.

According to Active, run the first half by time and the last half by feel. Another advantage to achieving correct pace is to know the course.   Going up hills will require more effort and you will slow, then going down, your pace will quicken but don't force it. Let gravity take you on the decline.

I gage my pacing as follows:  long training run about a minute and a half slower than 5K pace.
Marathon pace should be about one minute or so slower than 5K pace.  One last tip:  don't expect to run training runs as fast as you run races. You'll be rested and the adrenaline will be flowing. Let the excitement of the day and all your training get you over that line. Good Luck!

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That Time of Self Doubt

There comes that time in your marathon training program when you begin to doubt yourself. 

You look over your training program and wonder if you've logged enough miles.  You wonder if you have done enough speed work.  You wonder how you will push through the "wall" if you should meet it.  

All sorts of negative thoughts begin to come to mind.  There are only a few weeks left and you are getting tired.  You just want to run for fun again. Set out on a run for how ever many miles you want, at whatever pace you want, and without looking at any schedule or required weekly miles. 

Oh let me run for fun again! 

What kind of self talk can you do to push through this tough time in your training?

First, you need to get some motivational messages written down to keep yourself going.  For example:
"This is such a short time in the rest of my life, I can do this".    "I'm strong. I'm powerful. I'm healthy. I'm a marathon runner".   "I made it to the start, I'll make it to the finish".

Second, you need to trust in your training.  You put in the miles, you're ready. Go for it. Just do it.

Third, read.  Read about racing strategies, and most importantly, try to find information about the marathon course you will be running.

Fourth, drive the marathon course. Become familiar with the course you will run. As suggested in number three, read about the course.  You may even be able to find a video that takes you along the course route. 

Fifth, be calm.  You're getting tired. You're still training to the max.  Once you hit the taper phase, in that last week, your legs will have renewed energy. 

Sixth, make a race week plan, most importantly, the last couple of days and day of your race. Plan out your exercise, your eating, your race clothes.  Make sure you know what you need before, during and after the race by way of nutrition, clothing, and gear.  There are sites that will offer a check list for marathon race day.  Down load it and go through it. Suggestion: http://www.therunnersguide.com/checklist/

Keep calm.  Keep it fun. Run so you want to run again. Don't be cruel to yourself.  Run on friend and enjoy!

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Know When to Back Off

It's a short running week on schedule this week. We are travelling. This comes at an inconvenient time, five weeks out from my next marathon, Philadelphia on November 20th. The logical plan to follow was to cram all quality runs into the first three days of the week and, if time allowed, sneak in a run while travelling. 

Monday:  Speed training.  This was done on the treadmill where it's easy to set the desired pace and go with it. It's boring but that's part of the mental training in my book.  A 20 minute warm up followed by 8 x Fartleks for 3 1/2 minutes with 1 1/2 minute recovery jogging in between.  An extended cool down of 50 minutes ensued.  Total miles: 11.3

Tuesday: Easy/Recovery run for a minimum of 60 minutes.  I ran for 7.3 miles at an easy pace.  Towards the end of this run, during the last mile, I noticed ankle pain any time the road camber got pronounced.  When I did a U-Turn, I had to slow to a walk.  I was wearing my running shoes that offer support rather than cushion and wondered if it could be the shoes or was there something beginning to happen in that right lower leg.
The plan was to see how the ankle felt during the course of the day, skipping the PM swim class and giving myself every advantage to accomplish the long run scheduled for Wednesday. 
I set the ankle wrap within reach for the morning, if needed, and went to bed by 8:30pm.

Wednesday:  The alarm went off. I focused on the ankle:  Did it hurt? All was well but I was ready to cut the run short.  I would begin on the treadmill which offered cushion as well as a flat tread so the right leg wouldn't be challenged with any torque.  Treadmill miles:  10 1/4.
*I have Newton Training shoes designated for the treadmill. They are minimalist shoes yet the only ones used for my treadmill runs.
When Shane and I set out to finish my long run, I put on my Nike Flys. They are minimalist shoes and offer little by way of support but do offer a nice cushiony ride.  Apart from three bouts of hard pain in the front of the foot which subsided after the first 2 miles, the run went well.  No lingering pain. My conclusion was the pain came from wearing the wrong shoes the day before.
Total miles accomplished:  18 1/4 at an average pace of 9:12.

When pain is experienced and you are dead set on sticking with your schedule, be smart. You must pay attention to that pain as you run. KNOW WHEN TO BACK OFF.

1. Does it go away after you warm up, within the first three miles?  If so, continue running.
2. Does it get worse as you run, even AFTER your warm up phase?  If so, STOP!
3. If you experience soreness and it remains sore but gets no worse and not any better as you run, cut your miles/time short.  Your body is telling you it needs rest.

If I had set out on my scheduled run which was to be 16 - 20 miles and the ankle was still sore, I would have shortened my run if not backed off completely depending on the level of pain.  Since the ankle didn't bother me at all, I ran 18 1/4 miles, keeping in between the goal distance, feeling good afterwards.

Now we can get on with our travels to Kansas as planned. The weather looks great and maybe I can sneak in a 4 or 5 miler. 

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Losing the Fun Run

       

I read an article by Jen Van Allen in the October 2011 issue of Running Times Magazine.  It was absolutely perfect in regards to what I’ve been feeling lately.  The gist of it is, don’t lose the point of why you run and run for yourself, not for others. 

When we begin to get faster and start receiving awards for our running achievements, sometimes perspective is lost.  We want more.   Then we begin to get scared because we have to work harder, time is not on our side with each added year, we begin to hear the expectations of others when we enter a race.   That’s when we might push a bit too hard and the race is not fun. 

I was terrified when I entered my first 5K over 8 years ago.  I was also very lucky because I ran without pushing myself and got third in that very first race.  Yes, I started later in life so I had an age group advantage, especially since I’ve always been active and healthy, free from injury.  But I had never, EVER won anything athletically before.  It was new to me and it felt great.  What more could I do?! 

Over the years I entered more races but still enjoyed the run while placing in the top 4 or 5 of my age group.  I’m not sure when it hit, maybe that first marathon.  I remember coach saying, “You came to me asking for a program so you could JUST finish 26.2 miles.  Now you are setting time goals.  Let’s keep the focus on simply completing your first marathon. You’ll do great.”   I did do great. I qualified for Boston in my first marathon and I didn’t struggle, hit “the wall”, “bonk”, or any of those horrible scenarios others go through while struggling with marathon miles.  It was fun and I wanted more, but I wanted faster.

I ran Boston six months later, only 23 seconds off from my first marathon.  It was a little more difficult in the last 4 to 5 miles but nothing to really complain about.  I still wanted MORE.  Gosh! How would it feel to finish in the top 100 women?!

As I ran the races this year,  2011, I tried to PR every time and it finally bit me big time.  I struggled through the last couple of half marathons basically back to the pace times I ran in my first half marathons.  So now what?   Now I’m going to do what Jen Van Allen has done and run just for fun.  I won’t toss my bib or chip away like she did. But I won’t focus on my pace, my time, or being in the awards.  I’m going to run for enjoyment. 

I’m a middle of the road runner. I’m not elite status and I will never break a 3 hour marathon, darn it all, I probably won’t even break a 3:30 marathon but I will keep running towards the finish and be proud of my achievements. Proud that I can be out there running with the pack.

If you get the chance, read Jen’s story.  I wish I could link to it, but couldn’t find the link other than the magazine site. 

What’s your story?  Do you still run for fun or are you beginning to set some time goals?

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The ARC Half Marathon 2011

It wasn't what I wanted but I do have to be pleased with myself because I didn't quit.  This half marathon could have very easily been my first DNF.

The day started with a hiccup. I forgot my banana and energy bar which is my pre half marathon ritual food.  I would have to make do with Hammer Gels to fuel my run.  Hammer Nutrition always comes through for me so I wasn't too upset about it. Solid food would have been nice though. 

We got to the Long Branch Park and I felt good but anxious.  The voices of all the people on the grounds were making me nervous.  I sat in the car thinking, "I don't want to run this race."  An argument within me ensued:  "But you were so psyched for this race."  "You want to PR and get a good time for NY City 2012".  "I could back out."  The never, ever quit part of me won out and I walked to the starting line.

I started fast and felt good. Something happened three quarter ways into that first mile.  I was stricken with severe stomach cramps.  I thought of taking off my bib and turning back towards the start.  I thought of diving into long, concealing bushes or off on one of the side streets.  I then thought of a blogger who had severe cramps but continued on and the discomfort went away.  I would continue on.  I wouldn't quit. If things got unbearably bad, I would end it when the course looped back on itself around the 6 1/2 to 7 mile point, near the start.

When I reached 6 miles, the cramping had subsided but I was uncomfortable.  I just wanted to stop, to end this race.  I continued on.

At the 9 mile point, I saw my husband, he took a photo

Seeing friends and family always helps to give me a push.  Unfortunately, the surge of energy from seeing Ted on this day only lasted about half a mile.  Still, I continued on.

I walked four times during this race.  I never walk.  I stopped through three of the water stops.  I never stop, but during this race, they had plastic, not paper cups.  I wasn't able to pinch the cup together so as not to spill all over myself.  Stopping was mandatory.  I wanted to quit ... the entire....13.1 .....miles!  I soldiered on.

At 12 miles, I knew I could do it.  I could push through.  The final .1 mile, I had enough left in me to sprint across the finish line.  The clock showed no where near my goal of 1:44, but it WAS a finish.

Time:  1:47:56, 8:14 pace,  109th out of 438 finishers.  25th female of 221 females.  4th in my age group. 
Split times:

• 7.33
• 8:04
• 7:50
• 7:30
• 8:02
• 8:14
• 8:05
• 8:39
• 8:46
• 8:21
• 8:57
• 8:37
• 8:12

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Just Try Again

After reviewing the week preceding my last half marathon, I knew I had sabotaged my performance.

1. I paid no attention to my nutrition, even had wine the evening before the race.
2. I took the course for granted assuming it would be flat and unchallenging.
3. I took my training for granted.  Since 16 to 18 milers had been run prior to my half marathon, it was in my mind that I could easily accomplish 13.1. 
4. There was no taper in my schedule. In fact, a 32 mile bike ride, a 5K race (even though it was slow) and a full 12 hour day on my feet a day prior to the race was just plain STUPIDITY.

Instead of sitting around wondering what COULD have been, I signed up for another Half Marathon and will set myself up right. The race is Saturday, September 10th:  ARC Race 2011.  The course is certified by the USATF and it's in support of people with developmental disabilities. 

My training week:
Monday:  8 mile run with 2 minute x 9 Fartleks.  15 minutes warm up and a 30 minute cool down.
Tuesday:  7 mile run.  4 miles running at 10K pace and 3 minutes easy to finish.
Wednesday:  4 1/2 miles. 35 minutes of building up from an easy pace to a 5K pace.
Thursday:  6 mile run.  Minimum of 30 minutes in between 5K and 10K pace. Finish at an easy but working pace.
Friday:  OFF
Saturday at 9AM = Truth will tell.

Nutrition: 
Clean, low fat diet.
Breakfast: Oatmeal and fresh fruit start each day coupled with a whey isolate protein shake.
Snack foods are plain, Greek yogurt with 1 TBS raisins and 1 TBS almonds or mixed nuts.  In the morning, a Hammer Nutrition Bar.
Lunch: A large fresh green salad with carrots and hummus, beans or sweet potato for carbohydrates, and tuna, salmon, or vegetarian patties for protein.
Dinner: One 4 oz serving of fish or vegetarian protein coupled with cooked vegetables.
For exercise supplements, I take Hammer Gels. 

They taste clean and light. I will begin each run with either Hammer Perpetuem or Sustained Energy.  *The liquids are easy to digest when exercising so early in the morning.

The plan is in place. I won't do anything to jeopardize my race.  If I don't achieve my goal time, I will  need to adjust training paces for the up coming marathon in November.  Why?  Because if a person trains at paces too fast for their ability, they set themselves up for injury.  There is a difference between pushing your self and fooling yourself.  It's not giving up, it's being smart.

Check back to see the results after the race and... wish me luck!

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Had a Bad Race?

When you have a bad race, take a good look at the past week leading up to that race.  Did you taper? Were you good to your body? Did you make sure to eat healthy and in ways that would optimize your energy levels?

I had a bad race.  It was a half marathon.  It was only my bad race because the event itself was excellent. The Turning Stone Half Marathon was the first year running. Organizers catered to the runner in ways that were over and above the call of duty.  The course was rolling but not in a way that didn't allow the runner to get a good rhythm going over the course of 13.1 miles.  Although the roads were not blocked off, the traffic was light and the roads very well marked for a race in progress.  Timing indicators were located at miles 1, 3, 6, and 10.  Water stops were well dispersed along the course and a porto-potty was set up around mile 11.

This was my week in exercise.  Can you tell what I did wrong?

• Monday:  cycled 34 minutes. ran 4 1/2 miles and worked with weights on legs and abs.
• Tuesday: ran 8.35 miles. Worked with weights for chest and arms
• Wednesday:  ran 6.14 miles.
• Thursday:  worked with weights for shoulders and back and walked the dog 3 1/2 miles.
• Friday:  Cycled 16 miles to the Turning Stone for package pickup. Spent 2 1/2 hours walking around waiting for the 5K run at 6 pm.  Ran the 5K at a slow, easy pace (27 minutes).  Cycled home, another 16 miles.
• Saturday:  Rest day, although I walked the dog 5 miles at a healthy pace. The rest of the day was spent on my feet baking. 
• Sunday: The Half Marathon

In review, I did not set my self up for a good race on Sunday. Cycling 32 miles, when my longest ride all summer had been 17 miles, was unwise.  The 5K to follow the cycling, no matter how easy, was also not a smart idea.  Being on my feet all day Saturday when I should have rested my legs was the ultimate in securing a bad race.

Race Day:
I did feel good but was not in the mood to push myself.  I decided not to look at the Garmin and to let my body dicatate the pace.  It did. My body dictated a recovery pace which equated to my slowest race pace in a very long time.  1 hour 50 minutes and 47 seconds.  That was 7 minutes off of goal time.

How to set yourself up for a good race:
If you want to have a good race and possibly set a personal record on that day, you must pay attention to all variables at least 5 days prior to the race. Don't ever under estimate a race.  Don't ever take a race course for granted.  Approach the race and the course as if it could be the toughest challenge of your running career.  You will want all the energy you can find to push yourself over the finish line as fast as possible.
1.  Establish your eating plan the week prior to the race. Don't under eat but don't stuff yourself.  Eat protein rich food the first few days of the week with a lot of fiber  and moderate carbohydrates.  Three days prior to the race, increase your carbohydrates with a balance of lean protein and quality fiber. The day before the race, increase the carbohydrates, decrease the protein to about 15- 20 grams per meal (x 3), limit fat intake and moderate fiber.  Remember: Carbohydrates can cause constipation so you do have to eat fiber and drink a lot of water. No alcohol.
2.  Taper your workout.  If you are currently running 40 to 50 miles per week, decrease your miles to half that distance or less. It depends on the person.  If you feel the need to get a long run in before your race, do it five days prior to the race.  Give yourself a day off before the race and make sure to limit the time on your feet. Try to read a good book, watch a favorite movie. 
3.  Decide if you are going to run a race where you will exert yourself or if you are going to sit back and enjoy the experience.  Stick to your plan and be happy with your decision.

Be prepared to live with your decision.  If you don't run all out, if you take it easy, don't beat yourself up after the race for not trying harder.  There will be more races.

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Get Through it

It was a rainy morning.  The alarm went off and I got up, went through the ritual of brushing teeth, putting on workout clothes and tying back hair, then I went downstairs and laid on the sofa to listen to the rain. I fell asleep.  When the kitchen light went on, because Ted was getting ready to workout, I went back upstairs, got under the comforter and fell asleep once again while listening to the rain. 
I love listening to the rain but never allow myself time to stay in bed and enjoy it.  This morning I did. There were no regrets about missing a workout. It was wonderful getting a couple of extra hours sleep while enjoying the lullaby of raindrops.
 
Tuesday afternoon, as much as I hate running late in the day, I got in that 70 minute run, as scheduled.  The workout was 30 minutes easy running then 20 minutes at steady pace (7:20) and finally back to 20 minutes of easy running.    I didn't feel on top of the world after my run but mentally, I felt accomplished. 

A meaningful quote:

Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up. By Amby Burfoot, The Runner’s Guide to the Meaning of Life

Sometimes we are faced with scary situations. Situations we volunteered for (a marathon) and some we didn’t (like SURGERY!). In either case, we need to find a way to face them head on, get ourselves through the nervousness and doubt and progress forward. We know the outcome won’t always be what we want but in the end, at least we can say we got through it and didn’t turn and run.

I had a Park Saddlebred long ago, her name was Cari. She was gorgeous but a bit on the wild side. Most of the time, the trainer showed her. Once in a while, I mustered up the courage and went in the ring. After suffering through bouts of rearing

(which is much more dangerous than bucking),

you can imagine my anxiety level when going into the show ring on Cari.
I was able to continue riding to compete by reading a few inspirational quotes. These are the ones that helped the most.
Determination: Determination turns obstacles into opportunities.
*Cari showed in Park classes and won on several occasions. She was too pretty not to be noticed.

Persistence: Nothing in the world can take the place of persistence. Talent will not. Nothing is more common than unsuccessful men with talent. Genius will not. Unrewarded genius is almost a proverb. Education will not. The world is full of educated derelicts. Persistence and determination alone are omnipotent.
*Maybe you’ve seen those words of inspiration from successories
This one is my favorite.
A dream is a daring adventure. A journey to carry you far. For when you can hold a dream in your heart, you surely can reach any star!
A dream is a beautiful vision that looks beyond what you can see. Then lifts you and guides you and grows strong inside you to help you to be all you can be.
A dream is your door to tomorrow. A secret reflection of you. A threshold that leads to a wonderful future where nothings to good to be true.
Do you have a favorite quote? Words of inspiration?
Do you constantly put yourself in situations that fill you with anxiety and stress?

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Honor America Days 5K Run in Rome New York

If you ever need an excuse to avoid a scheduled long run, a local race hits the mark.

When a 16 mile run was scheduled one Saturday, I was not feeling any love for the road.  The decision to turn a long run into a short speed session worked out better than I could have possibly hoped.

I was in a slump. The entire week was filled with excuses of why NOT to run.  6 .6 miles were eeked out on Tuesday.  A 5 mile jaunt accomplished on Friday.  That was it. The thought of tackling the 16 miles depressed me.  It was a slump for sure. 
I noticed a local 5K race was being held one town over. It was listed as a "Grand Prix" race on the Utica Road Runners calendar. This meant points could be accumulated and totalled for an award at the end of the year.  Why not?  I was looking for an excuse.

Saturday morning, still not sure what my body wanted to do, I took my dog for a 2 1/2 mile run.  My legs were feeling ok but not enough for a long run.  I left for Rome over an hour before the event since I had to sign up. 

It was an informal affair.  Sign up was outside of City Hall.  A t-shirt was handed out and pamphlets detailing upcoming races.   We were going off at 8:30 am.  I tweeted and updated my status on Facebook as I waited around.  As usual, the nervous anticipation of running a race built up.  I tried to calm myself by engaging in conversation with a couple of other runners.


The conversation with others was about running (what else?!).  Good conversation and no concerns that the other person wasn't interested. After all, why were we there?!

At 8:30, the announcer said "Ready, Set, GO!"  The whistle blew.  A very informal start.  There were no time tracking devices attached to shoes nor bibs.   Simply bib numbers and a time clock at the end.
My legs felt like jelly.  Darn those pre race jitters.  I was hoping they would shake out within the first half mile.  Instead, it took about 1 1/2 miles before the butterflies flew away.  I was running hard.  After all, the course was flat and fast.  It was short AND it was suppose to be a speed workout.

My mouth was dry.  It was hot. Where was the first water stop? I had a tough time getting into a rhythm. I saw the 1 mile mark and thought “I REALLY wish that was 3! Why aren’t the fast guys passing me yet on the loop home? Where DOES this course go anyway?”

I passed a runner who whispered “Good job”. I said “You too”. Then wondered if he was directing his whisper to the lead runners coming back in the opposite direction (FINALLY!)?  It dawned on me that I wasn’t too far behind those lead guys.  My pace must be pretty good. It was a competitive pace anyway.

The turn around point was in the parking lot of the Rome Hospital. A young man in front of me suddenly stopped.  I said “Come on. We’re passed the half way point. You can do it".  He responded with “I know. I got a cramp”. Poor kid. He’d be passing me in a few minutes, I was sure. But I never saw him again.

There is something about reaching the half way point in a race.  The last half always seems shorter than the first, no matter how much harder it is for your body.  Is that just me or does it seem that way for you as well? 

There were plenty of spectators cheering runners along.  Many locals were running as names were being called out left and right.  It was a good crowd.  A friendly run. 

I checked Garmin, but only for time.  I refuse to look at my pace.  When racing, you push yourself and that push should be based on how your body feels.  Associate inwards and check your breath, your form, any aches, pains?  When you rely on a pace clock, it may mislead you into running a race you could have run faster or should have run slower (e.g D N F! Oh No!).  Run with your head not with your GARMIN. 
Anyway, back to checking my Garmin for distance.  I was at the 2.76 mile point.  My thought was  "I can SO do this."    I didn’t have much of a sprint for the finish left in me but I did cross that line in a new PR time of  
22:56.  
That’s almost 2 minutes off my previous best time.  It was my fastest 5K ever. In fact, when I set my ultimate time goal for 5K's, it was at 24 minutes.  Who knew?  Hard work and dedication DO pay off.

I won the female Masters first prize of $75.00

1st Masters Female!


And an adorable hand made runner award.  
The happy runner:


As with most runners, that last PR leaves me wondering if I can go for more.  Will it be worth trying for 20:00?  Not sure.  My next 5K will be a casual run at the Turning Stone on August 19th because the "true grit" will be on Sunday when I run the Turning Stone Half Marathon.  What's my goal?
The ultimate half marathon goal on Joanne's wish list is:   1:44:00

As for the Honor America Days 5K, it's a race you won't want to miss next year.  A lot of friendly runners.  A lot of friendly support.  A great PR course.  Terrific after run food and refreshments PLUS all the festivities of the day since it's a big celebration weekend in Rome, NY.

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Realize Your Passion

I was reading a guest post on Zen Habits by Mr. Scott Dinsmore of LiveYourLegend.  It made me realize how important creating and keeping our passions alive is in our desire to succeed.  Here are a few of the points from Mr. Dinsmore's list that meant the most to me.  Click on either link above for more.

"Passion is contagious.  People who dream as big as you or bigger. They provide fuel for our passion and make the unimaginable imaginable.  They expect great things to come of their efforts and so will you."
This point justifies joining running or triathlon clubs. Surround yourself with those passionate people of the same interest.

"Create space in your life.  In order to be creative, to think of new ways to challenge yourself, you need space to be alone with your thoughts.   Let things flow freely.  Allow yourself time to dream."
This point triggered an "OH YEAH" moment with me because I solve problems while alone on my runs or in the car.  Any place I can be alone with my thoughts, creativity awakens.

"Scare yourself - live outside your comfort zone.  Passionate people thrive off uncertainty.  They desire the challenge. Do something mildly uncomfortable daily.  Be vulnerable.  Push the limits and live with excitement."
I was brought up with a father who constantly took challenges in life: physically and professionally.  He achieved success with almost everything he did. There was never a failure, just a learning experience.  That's the way I want my life to be.  A daily dose of excitement which breathes more successes than failures. But I will take the failures as they come.  They will build a stronger me.

"Continue to Learn.  Become obsessed with learning everything you can. New skills, approaches, ideas, everything will feed the brain.  Be a sponge".
There isn't a day that goes by when I don't want to read or learn something new.  I want to age in a way that allows me to keep growing and fosters a healthy mind.

"Everything you do, everything you try, everything that does or doesn't work out, whether you like it or not, it's all an experiment.  It's up to you to decide to learn from it.  That's the ultimate daily practice."


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Just keep going

If you run in the early morning hours, there will be those days when it's tough getting yourself out from underneath the sheets.
The alarm sounds "Didn't I JUST set that?"  and you shut it off.  You think "I don't want to get up yet" and your mind continues to go back and forth reasoning why you must run and then coming up with an excuse not to run.  Before you know it, 15 minutes has passed.  If you're going to get that run in before work, you have to get up NOW! 

Maybe you're like me, struggling with the thought of getting my body into running mode right up until the Garmin is on my wrist.  Once I hit the road, I'm into it.  The first 3 miles are warm up miles when my mind says run but my legs say stop.  That's the other hurdle to cross.  Now I'm running.

The schedule says:  8 miles.   As I run along, my thoughts drift to the dog that will need to go out and most of the time, runs with me.  But he has a day off and is still asleep beside his other master in the cozy bedroom.  I start to make excuses to shorten my run.  "I can do 6 miles then 2 easy with the dog".  As I get to the 5 mile point, I begin to ADD miles.  "I'll do 8 miles then an extra 2 with the dog".   Inevitably, the longer run wins out.  I just keep going and it feels so good.  The morning was made for running and I'm left with feelings of accomplishment.  Now I can do anything on this day. I think I'll reach for the moon!

SOURCE

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Utica Boilermaker 15K Road Race 2011

The Utica Boilermaker 15K Road Race is a fun, longer distance run with so much crowd support, you lose yourself in the excitement.
Whether a spectator, a runner, or a race worker, you will have a great time in this annual weekend long event.
Beginning on the Friday with the Fitness Expo

Kid's races, distance walks, and other events on Saturday, finally culminating in the Boilermaker 9.3 mile road race on Sunday.  A terrific afer party with Beer, Food, and over 30,000 people.  Fun, fun, fun!

A Personal Experience in Running the 2011 Boilermaker:

As usual in a race, three finish time goals were set in my mind:
1:10 = Highly unlikely but it might be worth the effort if "all stars align"
1:12 = Aggressive, but do-able.
1:14  = Last years time.  Nothing to get upset about but would like to see progress.

After picking up the race packet from the Expo on Friday, my bib color was yellow.  This meant I was in a corral one behind the assignment from last year.  I let this bother me.  In reality, it didn't make a difference and it should never have upset me in the first place.  After all, running is for fun and fitness. The 9.3 miles was going to be run at my best whether I was behind 100 or 10000 people. 

It’s how you run after you cross the starting line.

The starting line:   A mass of people.  For first timers in a large race, the sea of people might be overwhelming, causing nerves to get out of hand.  Relax.  All those people are out there to do the same thing you're going to do:  run a fun race the best they can.

The start is well organized with officials being very strict regarding bib color and corral placement.  Don't try to sneak up in rank, it won't happen.  You can however, move behind to run with friends or family.

Speak to other runners and relax, take your mind off the job at hand until it's time to go.

The wheel chair gun goes off at 7:45 am.  The rest of the course begin at 8 AM and it's usually a few minutes until average runners cross the starting line.  Be patient.  Walk.  Don't try to start running with a wall of people in front of you. 

The pack won't loosen up for a couple of miles so the best bet is to run within the crowd as opposed to trying to skip to the grass and around.  You'll end up running more than a 15K.  Allow the crowd to control your initial warm up pace.  Take the first 5K (3.1 miles) slow, as a warm up.  Turn it on when you escape the masses.


Immediately, the crowd is on your side. They cheer for you beginning at the .1 mile mark. That's .1 not 1!  AND.. they will be with you all the way, the rest of the 9.2 miles.  Enjoy it.  Let the crowd fuel your run.

Because the Boilermaker begins with a slight incline, it may be a hard start.  Don't stress. Your legs will warm up and you will find a rhythm.  Take in the bands, the music, the dancers.  Run for fun.

Running Fuel:  Three to four hours before race start:   I had half an Ezekiel bagel with half a banana.  A bowl of oatmeal with a small piece of fruit works for a lot of people.  I don't recommend cereal with milk because dairy products (milk) can cause stomach upset. 
Before the gun,  an energy drink or gel is a good choice.
Between miles 3 to 5 and when a water stop is available, take another gel. Gels must be washed down with water or Gaterade.

Because the Boilermaker is run in July and typically warmer weather, it's important to take water or ice at each of the stations.  I hit all but 3.  It seemed like water was available every mile.

There are a few inclines.  Take them slow and enjoy the desents.  Don't push hard on the down hills. Allow gravity to take you.  You will only gain about 5% on the down hill and you'll lose 10% on the up hills. It's best to train for up hill running so you can take those hills strong.


The flats allow a runner to get in rhythm.  Set a pace.  Focus on the run.  It's during those "focus" times when I'm pushing hard that I begin to remember my pace goal.  I promise myself if I achieve it, I'll never run again.  But we all know that will never happen.  If I get my goal pace, I'll run harder the next time.  Set my goals even higher.

Turning up towards Utica College, at about the 6 to 7 mile point, is the third challenging incline.  It's gradual but it's long.  Dive into the sprinklers when they are offered.  Take water, focus on pace but run strong. 
So Close!

Some say the last 1 1/2 mile to 2 miles seems the longest.  That's most likely because of the heat, because you've been working hard.  The finish line is within reach.  Go for it!

My official NET time:  1:13:01.  This was my 2nd Boilermaker and it was a Personal Best. 
Splits – per Garmin:
1.  8:01 – Jell-O legs
2.  7:40 – Saw my parents.  WAVE! *The first time my parents have seen me run a race.
3.  7:50 – on towards Valley View.  I can’t tell you how many times I’ve run this road.
4.  8:03 – Into the golf course and up the hill.
5. 7:02  *Whoo- Whoo! (it was a down hill…I must confess)
6. 7:33 – Genesee Street and Sunset Ave.
7.  8:20 – To Utica College…chug, chug, chug
8. 7:33 – Doooowwwwnnnn, we go again.
9. 8:05 –That last mile. Just….Keep…Going.  Don’t stop for anything.
.3.  7:10 – The finish line is within reach.

Finished 1723 out of 11043(from the Utica OD). 31 out of 474 in my age group (from the Boilermaker site), 292 female.




If you ran, hope you had a GREAT race. See you next year!

Prepare to Race with your Mind

From the "Lore of Running",

equally as important as all those road miles, is the ability to race with your head. 
1.  During training sessions:

• Set realistic goals
• Flexibility - adjust to the unexpected
• Control anxiety
• Visualize the race and key points along the way. Stategize.

2.  During the race:

• Set race goals by putting more effort into the race than in your training.
• Plan race strategy based on race day factors such as weather, the way you feel phycially, etc.
• Take deep breaths to relax and, again, control anxiety.
• Don't worry about the competition. It's your race and no one elses.
• Take charge of your body and mind from the beginning of the race. Don't allow for mistakes you know will impede your success e.g. going out too fast.
• Allow for the unexpected and adjust.
• Maintain focus on your body. Concentrate on running form, especially as fatigue sets in.
• Give maximal effort, regardless of the result.  If your behind your goal pace, keep going. Don't give up.
• If you give it all you've got, and you know you did, then you have performed as expected. You've run a great race.

3.  Post Race:

• Learn from every race. Review and adjust for the next race.
• Be pleased with your effort and move forward. 

As Roger Bannister wrote "The things a man learns for himself, he never forgets...The things a man does by himself, he does best."

Good luck in your next race.

The Boilermaker 15K Road Race

The annual Boilermaker road race will soon be here.  Sunday, July 10, 2011 at 8 am 13,000 runners will assemble on Culver Avenue in Utica, NY.  There will be spectators lining the roads, all 9.3 miles.  The crowd support is outstanding for this race.
Make sure to come back and visit as I post my experience running this great race for the second time.  Will I beat my time? Will I match my time?  Will the weather be 90 degrees by the time we finish?
Make sure to come back and get all the answers.

Last years Boilermaker after party from Saranac:







35th Adirondack Distance Run 2011

The Adirondack Distance run.  A USATF certified course and the Association 10 mile Championship.  It's a course for runners who enjoy a challenge.

Package pick up was at the Lake George Fire Station on Ottawa Street in Lake George, New York.  It was a well organized and easy pick up.   Package pick up is also allowed on race day but get there early because the race begins at 7:30 am sharp.

Excerpts from “Adirondack Sports & Fitness, June 2011” newspaper, by Laura Clark

The course forks onto Lake Shore Drive heading north with the lake towards Bolton Landing and concluding at the Rogers Memorial Park Beach. First timers might assume that running along scenic Lake George would logically be flat, but veterans know they are facing 10 miles of “rolling” Adirondack foothills.

The run begins at the intersection of Ottawa Street and Amherst.  It's a slight ascent as you turn left towards the main road, Lake Shore Drive.  The course doesn’t allow you to get a rhythm going because as soon as you think you’ve hit a flat, you face another hill. “It’s a course that teaches you to run when you’re tired” (as stated in Laura’s article by Jeff Nastke, Saratoga Stryder’s running coach. It’s a course that shouldn’t be taken lightly and requires some serious summertime training. Details: Adirondackrunners.org

For this runner, it was not a good day to run.  She had underestimated the course, not given it the respect it demanded.  While driving it the day prior to the race, the road seemed to offer just as many forgiving down hills and the up hills didn't really seem too bad.  Isn't that always the case when you're in a car?!

Although very shady and scenic, it’s a leg beater, and since it isn’t closed to traffic, runners are forced to the side of the road to deal with the camber for most of the 10 mile run.  That's tough on the ankles.  Overtaking fellow runners is also difficult due to the narrow one-sided road.

Buses picked up runners from Bolton Landing to take them to the starting point in Lake George at the Fire Station. The buses were also available at 9 AM to take people back to Lake George (if they parked at the race starting point). There isn’t a lot of crowd support but some fans dotted the course and at each mile, a person would yell out your time. The race was well organized with water stops at 2 1/2, 3 1/2, 5 1/2, 7 1/2, 8 1/2.

The first mile and a half to two miles is challenging as your legs get accustomed to the assents. The race seems to go quickly as you focus on getting yourself up the hills and then enjoy the dessents. Cycle riders patrolling the course are right on the ball, letting runners know to move over because a car is approaching from behind. They ride along side as cars also approach from the opposite direction.

Lake Shore Drive is home to a lot of little restaurants, hotels, motels, efficiency units and marinas so if you can take your mind off your exhaustion for a minute, you will certainly enjoy the scenery, possibly choosing your next vacation spot.

As far as “other necessities” aka porta-potties, they are available at the start. There are porta-potties at about the 9 mile point on the left side of the road, but I believe those just might be for the boat rental house. Still, they are available if one prefers. Otherwise, the deeply wooded course offers a sufficient outlet for those in need.

This runner went into the 10 Mile Distance Run thinking “10 miles is no big deal. I just ran 15 and 16 mile long runs in the past two weeks, there won’t be any problem with a 10 miler”. Don't make the same mistake.   Another mistake:  If you go out too fast, the course will NOT forgive you.  If it's your first time running this race, enjoy it. Take in the scenery and feel the course.  Sign up next year and then make your mark but the first year, BEWARE!

Mile by Mile

·       8:21

·       7:58

·       7:38

·       7:35

·       8:06

·       7:59

·       7:54

·       8:24

·       8:07 - half way through mile 9, a tall guy ran up behind and said “I think there are a couple of people we need to pass”. It was the push needed to finish.

·       7:26

The camaraderie:  It was great to hear that guy talk to me. After we crossed the finish line, he said "great run". I said "thanks so much, you too." Then he asked “so did you catch that girl?” I said, “Yes, but I think you gave me the push a little too early.” “NAH!” he said “It was 4 Minutes”. What a guy! We all need THAT guy in the last mile of a tough race.

As the finish line is crossed, your timing chip is removed and you are presented with a wonderful finishers medal.  A much deserved medal!  After enjoying the bagels, oranges, bananas, watermelon and all the other goodies to refuel, the results are posted on the side of a van by the finish. 

The finish area, Roger’s Park Beach is a beautiful site to relax and enjoy a terrific view.

The Adirondack Distance Run (results page).  Will this runner do it again? Maybe. It was a slap in the face. It was a wake up call. It was a challenge and, although challenges aren't necessarily fun while stuck in the middle, it's great to be able to say “I DID IT!”
Difficulty scale from 1 to 5 (1=easy,5=hard), it was a 3 1/2 for me.