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?

For more, go to www.applecrumbles.com

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.

For more, go to www.applecrumbles.com

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.