The Heat of the Boston Marathon 2012

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The night before my key race of the year, this is the notice arriving on my cell:

Advisory From Boston Marathon MEDICAL DIRECTORS to Entrants in the 2012 Boston Marathon

Sunday, April 15, 2012 as of 4:30 p.m.

The weather situation continues to be a significant concern for Boston Marathoners. We have determined that the race will occur in a "red zone" which is considered an increased risk but acceptable for high-level elite runners. However, it is not considered safe for unfit and novice runners.

We strongly recommend that unless you have met qualifying times for this race that you accept the deferment option from the B.A.A.

Anyone who has not run a qualifying time should also very strongly consider the deferment option.  

Again, if you have any medical problems or if you under-trained, then please do not run this marathon. 

Those who are running the race should run much slower, adding several minutes to your per mile pace. 

Also important, please be sure to complete the emergency medical contact information on the reverse side of your bib. 

Remember, unless you are acclimated to the weather conditions forecast for Monday, you should not run. 

For those very fit athletes who decide to run, you should take significant precautions:

• Run at a slower pace and maintain hydration.
• You should frequently take breaks by walking instead of running.
• Heat stroke is a serious issue and is related to intensity of running as well as the heat and humidity.
• Good hydration is important but over hydration is also dangerous.
• Thirst is an indication that you are under-hydrated. You should maintain hydration levels slightly greater than your hydration program in your training, but not excessively so. Over-hydration can cause severely low sodium, known as hyponatremia.
  Even the fittest athletes that take precautions can still suffer serious heat illness. Recognizing symptoms of heat illness in yourself and others is critical. This may include headaches, dizziness, confusion, fatigue, nausea and vomiting. If you experience any of these, stop running immediately and if symptoms persist seek medical attention.

After training through a mild winter and feeling as if a PR was mine to be had, there was nothing stopping me from going the 26.2 miles.  It didn't matter if I had to go slow, I would make it to the finish line. 

Nutritional needs for a hot race.

• Hydrate the day before and drink 20 oz of water before bed, the night before the race.
• Consume potassium rich foods the day before and morning of the race. 
• Keep core body points cool before you over heat:  The back of the neck, the wrists. 
• Dump water over your head, on your wrists, hands (they will swell), and neck.
• Use ice to cool you down if available.
• Drink an electrolyte drink such as Gaterade instead of just water. Too much water can cause hyponatremia, just as fatal as heat stroke.
• Slow your pace. It's not a day for a PR.

My experience in Boston on April 16, 2012.

1 – 5 miles: Although the course drops sharply, it didn’t feel so easy this year. The crowds were in full force and the fiddler players were out as were the bikers at TJ’s Lounge. This was suppose to be where everyone had so much energy and felt great. On this day, I was looking at the Dunkin’ Donuts thinking of jumping out of the race and calling Ted for a pick up, thinking I never should have crossed that starting line. This was a bad idea!

6 – 11 miles: A tough part of the course as it levels out. There was very little shade but the crowd was handing out more ice and it was getting a little easier to make it mile by mile. I was cooling myself down with ice and water, I was taking in a lot of Gaterade and water but keeping a good balance. I was on schedule with my fueling, gels, Endurolyte tabs, and I was moving forward, slow but steady. I made a quick porto-potty stop then took off running.

*By the way, good time to check your fueling based on making a pee stop. If your clear as water, DANGER zone. You’re getting too much water and need to worry about hypernatremia. If you’re urine is very dark, you need to drink more because you’re dehydrated.

12 – 16 miles: Wellesley wasn’t quite a scream tunnel on this day. The small med tent was already filled. I was still contemplating dropping out at the half. When crossing the 13.1 mat, saw my time at 2:04 and thought “My longest half marathon ever.” Discouraging but based on seeing the suffering other runners were going through and the way I felt, there was nothing to be done. I also knew if I made it to mile 16, I could make it all the way and forged ahead.

17 – 21 miles: The Newton Hills. By this time I was ready to walk the length of every hill. I had been jogging up most of the hills, at least part way and running the flats and declines. The sharp right turn onto Commonwealth by the big red brick building was relief to my eyes. I was ready for the hills, not to run but just to get over them and get the hardest part of the course out of the way. I did jog some of the first hills but walked all of Heartbreak.

*So sad to walk Heartbreak. That’s the hill you are determined to conquer in your training for Boston. Monday, April 16th, that hill conquered many of us. There is a big display that shows the runners as you all proceed up the hill. As I looked at it, and then looked around me, there were more walkers than runners. This was Boston, we should be running but we couldn’t. The heat had tapped all the energy from our bodies and so we walked.

22- 26.2 miles: Those last miles were hot and even more challenging than the hills. The crowd support was once again amazing as they tended to fallen runners and urged us on to finish this thing. There was one situation that engraved itself in my mind: An older athlete was being dragged to the side, out of the way from on coming runners. He was completely out of it and his color was grey. I was so afraid for him.

As for me, my body felt good. My hands were still very swollen, my Garmin felt tight, but I was doing a great job at cooling myself and not exerting myself. I thought I could make an effort and run a bit harder but instead continued to run- walk since that last stretch to the finish on Boylston Street was a RUNNING must! I walked up Hereford and turned onto Boylston at a run. I could see the finish getting closer, it was going to happen.It was a challenge and this body did it!

Keep Track and Look Back

Do you save your workout schedules? First of all, do you even HAVE a workout schedule? If you don’t, you should. It’s a great way to compare one year to the next because if you notice changes in your body, frame of mind, fitness level, you can see what changes you’ve made that are or are not working.

If you do maintain a schedule, do you look back to see what you were doing at this point in your training a year ago? I did just that the other day.

Boston training 2011: This time last year. Highest mileage for Boston 2011 maxed out at 55 miles.This was the first time I incorporated speed work into my training. I suffered quite a few aches and pains during the course of 16 weeks.

Monday: 11.35 6 miles on the treadmill. 5.35 outside.

Tuesday: 8.02 5 miles easy on the mill. 3 miles outside.

Wednesday: 7.05 Should have done a Tempo run, but wasn’t feeling it, so ran easy.

Thursday: 1.35 Quick run to take Shane out before leaving for SC for the Half Marathon.

Friday: 4.34 Spasms in leg. Pain in side.

Saturday: 16.25 (Warm up plus the race) Dasani Half Marathon

Sunday: OFF TOTAL FOR WEEK: 50

Philadelphia training: About 9 weeks to go before the race. Highest mileage for Philadelphia 2011 maxed out at 59 miles. Speed training sessions were done on the treadmill so I added more races to my schedule. The result was race burnout and no excitement whatsoever when it was time to run the marathon.

Monday: 11:69 miles, treadmill.

Tuesday: 5.38 miles. Ran for 51 minutes.

Wednesday: 10 miles. Ran for 93 minutes.

Thursday: 5.25 ran and walked.

Friday: 17.03 miles. 9 miles on T/M at MP pace. Finished the run outside.

Saturday and Sunday: Off TOTAL FOR WEEK: 49

BOSTON TRAINING 2012, last week (this week will be very similar). Highest mileage goal for 2012 Boston Marathon will be 70 miles. I don’t know what will happen this year. I’m trying to do speed work which is again, done on the treadmill and I’m only doing 1 to 2 races before Boston, a half marathon and a 10K.

Monday: 10.13 miles. Speed work, 10 min w/u + 6 x 5 min. repeats w/ 1 min recovery + 4 outside.

Tuesday: 12.20 miles. 3mile w/u on the mill and 9.2 miles outside

Wednesday: 7.18 miles. Split w/o: 3.5 on t/m + weights and 3.68 outside.

Thursday: 11.00 miles. Speed work, 1 mile w/u +6 at MP +1 c/d + 3 outside easy.

Friday: 4.11 miles Easy run. Whatever the body felt like doing.

Saturday: 20.01 miles.

Sunday: OFF TOTAL FOR WEEK: 64.63

I realize speed work is important for running a faster race, but the aches and pains set in HARD when I do speed work. I try to get 2 days per week at a faster pace with the intention of running on tired legs as well as building to higher mileage in this year’s training program. I’m still not sure what kind of training is right for me so I allow myself the following goals:

1. Cross the finish line feeling good.

2. Run without injury, before, during, and after Boston.

3. Set a new marathon PR of ANY amount of time. I’ll even take one second if that’s all my body will allow but deep down, in all that grey matter, I’m hoping for about 15 minutes faster.

Dream, believe, work hard, do the best you can.

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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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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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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.