So Far For 2013

Goals and aspirations for 2013.  When surfing the web, it all looks good and definately do-able, especially when the goal is so far away.  Time ticks on and on and soon it's a week before the event.  You're not a quitter.  You signed yourself up for this and now you're going to do it.

What did this ambitious, logic lacking runner get herself into so far for 2013?  Take a look.

The Goofy Race and a Half Challenge:  Half marathon on January 12, 2013 and Full marathon on January 13, 2013.  It was on my bucket list and since I'm turning a BIG BIRTHDAY corner this year, decided to sign up.  My birthday is in January, perfect right?   The husband decided he would try his first HALF marathon and signed up for Saturday's race with me.  What fun!  Well....I'll let you know how much fun after it's over.   Training for this challenge was not fun.  I've run back to back runs every weekend and my body doesn't like it.  I kept my mileage in the 40 range for weekly totals with only one 20 miler.  Like I said, I'll let you know how it goes.

Miscellaneous "Most Likely" events:   March 2nd, Utica's Heart Run, 30K.  April 6th, Fort2Fort 10K.  July 14th, Utica Boilermaker 15K.

Boston Marathon:  Yes, I'm going for it again.  The first year was perfect weather and for my first Boston, I ran a pretty good race.  The second year was smokin' and I don't mean the way I ran, I mean the heat.  It was hot and long, very, very long.  So here we go again for the third year.  My favorite marathon and I hope it's good to me in 2013. 

Flying Pig:  The Cinncinati Flying Pig Marathon. The husband will go for his second half marathon and I'll go for another one off the bucket list.  The Flying Pig was actually the marathon I had my eye on as a first then someone told me it was a bit hilly for a first marathon so I've put it off.  Finally, in 2013, I'll tackle that pig and see if I can make it squeal.

And then there is the fall.  You have to love those fall marathons. I'm not sure which one ...or TWO yet, but I have my eye on a few.  If that bucket list comes back into play you'll see me at the Marine Corp. Marathon or maybe Chicago.  A few others that may have to wait until another time are ING New York City, CIM, and Portland. 

What are your 2013 race plans?  If you have any MUST RUN suggestions for me, please email or comment. 


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The Heat of the Boston Marathon 2012

For more, go to http://www.applecrumbles.com/2012/04/17/boston-2012-the-hot-one/

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!

Positive Motivational Messages for Running

Here we go again. The Boston Marathon is only 4 days away.  Self doubt begins to set in as I begin to question this 3 week taper.
The shorter runs this week have left me with more energy during the day but heavier legs when I run. It's time to bring in the motivational words of fellow runners. Those mantras that keep us all going when the going gets tough.

Positive motivational words to say to yourself during the run when your legs get heavy and your body wants to quit. 

*My all time personal favorite is "This is such a short time in the rest of your day, you can do this."

• The faster I run, the faster I'm done.  It's only x number of miles and I can do that in my sleep.

• When you think about walking...run harder.

• Taking it one step at a time will take me the distance!

• Think "easy" to relax the mind, focus on the body, check stride and breathing, and make adjustments to keep going..

• Constantly remind yourself that the hard parts are behind you, so all you have to do is jog on in to the home base.

• Focus! I can do this!

• You are powerful, you can power through.

• I just tell myself that I'm better than this and that I've never been a quitter.

• If this was easy everybody would be doing it

• Just simply remind yourself why you are doing it!

• This is what I train for...suck it up!!!

• Pain is temporary, but pride is forever.

 Good luck Marathoners.  You made it to the start, you'll make it to the finish.  April 16th, 2012, my 2nd Boston Marathon.  Here I come.

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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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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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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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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.

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.

Focus on Breath for Running Endurance

 

I was asked the other day if I focused on breathing when running. I said I used to but now it comes natural to me.  When trying to push the pace, as I did the other day during the 5mile Summer Sizzle, I hear my own breath, otherwise, like in a marathon, I’m relaxed and very pace conscious so my breath is silent. 

 

Another point brought to my attention:  some people have trouble carrying on a conversation at a brisk walk. They get out of breath.  It's time to practice breathing.  REMEMBER – breathing is through both nose and mouth when you are working hard since it will help you get a breathing rhythm.  Jack Daniels (Daniels Running Formula) suggests that runners breathe to a 2-2 rhythm:  breathe in while taking 2 steps and out while taking 2 steps.   An easy pace might be a 3-3 rhythm. Breathing practice.  In order to help build your endurance you need a strong breath.  This doesn’t necessarily come naturally.  Have you ever been in a race and you can hear the person behind you or in front of you breathing like they’re about to pass out?  It takes exercising your internal organs to get that “endurance breath”. 

Try this:

1.  Take a deep breath in, try to focus on the breath going all the way DOWN into your stomach.  Your stomach expands OUT.  Let ALL that air out and your stomach should collapse inwards as it deflates.   Called BELLY BREATHING.

2.  Block one nostril with a finger and breathe in through one nostril. Close the other nostril and breathe out.

You can do these simple exercises while sitting around at home.  While running, you can very easily (every now and then not constantly throughout the entire 10 miles of your run – you could pass out!) take a deep breath in, making sure to expand your belly, and let all that air out, deflating your belly. 

Also, practice having conversations while on the run while maintaining a good breath.   In other words, just because you are talking, don’t take shallow breaths.

 

A quote from Benjamin Cheever (“Strides”):   At first an ordeal and then an accomplishment, the daily run becomes a staple, like bread, or wine, a fine marriage, or air….”