Learn Lessons from Bad Races

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With being “unattached” for this race, it was the perfect opportunity to wear Danielle Sepulveres’ “Don’t Be A Bridesmaid” sports bra.

Today’s blog is all about mistakes, and learning from them. I happen to believe and preach to my athletes that there is no such thing as a bad run or race, as long as we learn from it. Yes, we all will experience runs and races we’d define as terrible. Chin up, they happen. But if you learn something – be it pacing, mental focus, what to wear, eat, whatever – those lessons prepare you for better runs and races in the future. Sadly, those lessons are rarely fun and usually are often the clearest on bad runs and races. Funny how the good races don’t teach us half the lessons as the bad ones.

This weekend, Corky had a bad race. Yes, I could get pissed, embarrassed, and admit to myself how bummed I am. Cause I am bummed. I knew on a good day, that fast mile down Fifth Avenue was mine to screw up – I am stronger and mentally more focused now than I have been in a long time – but  we are also sometimes our own demise. Perhaps being a coach has forced me to really grow up and take every experience in stride, maybe I’m simply older and wiser and have learned to not sweat the small stuff. Either way, I am choosing to take this disappointing race as an example of what you should not do, and what you should do.

On Friday evening, I felt a little tickle in my throat. You know that feeling, the “Oh no, here comes a cold” feeling. I was en route to see Hedwig and the Angry Inch on Broadway (hello, Taye Diggs!), and so I powered through the night. I crashed out as soon as I got home, hopeful that catching up on sleep would help. Unfortunately, Saturday I awoke feeling worse. Even 11 hours of sleep couldn’t knock this bug out. I didn’t feel terrible, just a little ill. I coached, worked on training plans, and did my best to power through the day. By 7 pm, I felt pretty terrible. At that time I made a bad decision. I ordered Chinese food (hot and sour soup sounded like a good idea), made some tea, and took NyQuil – thinking I’d be fine with a race over 13 hours away. Wrong.

Lesson learned: DO NOT take NyQuil the night before a race – ever. Yes, I slept like a baby. I also felt almost drunk when my alarm went off at 7:30am. I ate a banana and drank some water, hoping that would help. No luck. When we left our apartment for the race at 8:15am, I told myself to relax – I had almost another whole hour to feel normal before my heat in the Fifth Ave Mile. No better. I jogged the mile up to the starting line, pausing to chat with a few familiar faces. You know how sometimes you are feeling a bit tipsy at a party and you do your best to cover it up? Yeah, that’s how I felt. My head was in a fog and my body felt completely disconnected from my head.

At the starting line, I had enough sense to get up towards the front. I tried to tell myself to focus, put on those race blinders, and run really hard for one mile. One mile – that’s all I needed to will my body to do! It sounded so simple. When the gun went off, I knew I was in trouble. Those first few steps felt like I was running through cement. My legs almost hurt, they felt so heavy – and not in the track workout legs-on-fire hurt – this is was odd and foreign. My mouth felt like cotton from the first breath, even though I had just sipped water prior to the start. Looking back, I hardly remember that mile. I do remember feeling absolutely no control over my body, no mental will to push, and total separation between body and foggy brain. My drive to run hard – couldn’t find it. Though I know I worked out there, I don’t recall my lungs working hard or my legs burning from speed. When I crossed the finish line in my slowest mile ever (5:47), I didn’t even feel disappointment. I didn’t feel tired. I didn’t feel.

If you are sick for a race, that’s a tough place to be in. My advice is to be VERY cautious when thinking about medicating. Our bodies can be extremely sensitive. When sick, you also need to change your race day goals, which is really hard. Did I know a PR was out of the cards this morning – yes, I felt it. But did I secretly hold onto hope I could magically pull through? Yes, I sure did. This isn’t because I am delusional or an optimist with blinders – but it’s because I know in order to achieve your goals, you need to believe you can. Plus with strength training this past 6 months my lower body, I knew I was stepping up to the line with some additional power. But I should have changed my goals the minute I woke up this morning. And I should never have taken NyQuil.

So if you are sick the weekend of a race, there are a few things you can do:

  • Get sleep
  • Stay hydrated
  • Modify race goals
  • Be honest with your expectations and potential on race day
  • Remind yourself that just getting out there when sick can be a victory

And there are some things you should not do:

  • Expect a PR or refuse to modify goals
  • Take medication without being sure how it will affect you and your performance
  • Consume alcohol or anything that could dehydrate you
  • Beat yourself up if your goals are not attainable

And remember, if you stay healthy you will have many more races in the future. A bad race here or there does not define you as a person or an athlete, so learn from your mistakes and move on. As for me, I’ll never take medication the night before a race ever again.

Acting and Racing Parallels

Corky_Fitness-2829finalflatwebDuring my assessment meetings, new clients usually ask how I became a coach and how that journey progressed. It’s no secret that I fell into running “later in life” (not until after college), and that until 2012, I made most of my income and spent most of my time focused on work and training as an actor. While that “career” is on the back burner (I still pick up auditions  and bookings here and there but I would say I am not actively pursuing it or paying my bills with my acting chops), there are a lot of tools, lessons learned, and industry similarities between acting and running/coaching. So today I thought I’d share how some of those skills cross over. You may find that perhaps your jobs, interests and hobbies also cross over a bit – and maybe this blog will even shed some light on that.

  • Runners obviously rely on their bodies to run and race. The skills developed while training for a race are similar to the rehearsals an actor would be in while learning choreography for a musical. While every race is different (weather, terrain, distance, goals), shows will vary in style, the size of the stage, athleticism and skills required, and obviously muscle memory. Like a marathoner out there knocking out 20 milers in preparation for race day, a dancer may spend hours per day learning and perfecting the choreography. With years of wearing the dancer and sometimes choreographer hat, I always think of my long runs as “dress rehearsals” for race day.
  • A bad rehearsal can make for a great opening night – and a bad long run can prepare you for a great race! Bad long runs can be extremely frustrating, but it’s better to iron out any kinks in practice and not on race day, and to learn from mistakes. Actors learn this lesson and don’t let it shake them.
  • Improvisation sometimes happens on the race course. Even an actor who is not improv-trained has had to improvise on stage at some point. When you need to go off script, it is perhaps the most spine-tingling, raw and risky moment you can have on stage. If you are a stage actor, you’ve done it and survived to tell the tale. Though we never want to improvise on race day, run races long enough and it will happen to you. Maybe your Garmin will decide to reset itself in the middle of a marathon, or something in your tummy suddenly feels terrible. Being able to stay mentally cool and improvise your original plan can save your race. Thankfully, us actors usually make really good improvisers in every other aspect of life – including races. I always tell my athletes that if/when something doesn’t go according to plan on race day, DO NOT PANIC.
  • Unlike acting, you usually get when you put into training. Things can certainly go wrong on race day, but there are few factors out of a runner’s control. As an actor, when you walk into a casting, all you can control is how you look that day, feel, and how prepared you are to sing, dance or act. Unfortunately, there are many more factors than talent that go into being cast. Costume size, height, age, how do you physically fit with the other cast members, voice, head shot, do you remind that casting director of an ex-girlfriend, do they happen to hate your wardrobe choice or song choice – being “prepared” only takes you so far. But in running, being prepared is so much of the success.
  • An actor’s body is her instrument. Her voice and body is the vessel in which characters come to life. When injured or ill, the performance or audition suffers. Having attended a music conservatory (one of the best in the country, actually!), vocal health was extremely important. Like that performer, a runner’s body is their instrument. Caring for it and tending to minor and major issues needs to be something the athlete is proactive about. I’d like to think that much of what I learned and was instilled in me as a vocalist and dancer has made me a wiser runner than I’d be without those years of becoming very physically self-aware.
  • Actors and athletes are both judged by appearance. In an audition, you’ll often feel eyes on you in the holding room, as your competition sizes you up. To be fair, we all know that looks are one of the factors in the casting process (as mentioned above). I’ve also found runners and their potential is often judged by how fit they are, or what they are wearing in a race. I’d be the first to admit that if a gal shows up in racing briefs, I expect her to be FAST. Personally, I don’t think I have any business wearing racing briefs – I stick to short racing shorts – as racing briefs, in my opinion, are for the folks out their smoking the competition. Then again, I have been smoked by gals in loose and long running shorts, and have left gals in racing briefs in my dust – so it goes to show that appearance can mean nothing. Sadly though, many runners are frequently told by other folks that “they don’t look like runners.” I hate that. I won’t rant on the topic here (I have a past blog dedicated to the topic), but I will say that runners are frequently judged by appearance.
  • As an actor, tech week is followed by performances. At some point, those performances come to an end. There may sometimes be some relief when a show closes, but there is almost always some sense of loss. A chapter (and paid gig!) has ended, and so the actor is often left saying “okay, no what?!” Runners experience something similar. Unlike the zaniness of tech week, we get a taper – though mentally the taper can feel like a mind fuck. Then race morning arrives, you are ready to rumble and finally put all that hard work on the line. Once you cross the finish line, that race is gone. Whether elated over a huge success or defeated by the race, there is usually that sense of loss and directionless wander.
  • Rejection is a huge part of acting. I’d guess that most actors have to attend 50-100 castings for every booking. That’s a lot of “no’s.” Actors either find a way to develop tough skin and embrace every audition, or they perhaps take it personally or begin to resent the process. There’s a reason why so many actors abuse substances or are in therapy – it’s tough! As a runner, the higher you set your goals, the greater the risk you’ll fail. While I can’t say I love rejection or failure, the rejection from acting has somehow made failure as an athlete easier to swallow. I don’t let it define me. Though it does definitely still sting.
  • Being an actor is quite possibly one of the hardest jobs out there. Not because you need to be a genius, or the greatest gift to mankind, but because so much of your “work” offers no or little reward. You are constantly in training and honing your craft (not cheap!), preparing and attending multiple auditions per day, all while finding a way to afford living in an expensive city, looking your best, and staying marketable. Training for an ambitious race goal, usually while juggling work, family/friends, and probably a half-dozen other things isn’t unlike being an actor. And the more seriously you take it, the more challenging it is. It takes a strong work ethic to be a competitive runners.
  • Sometimes you simply need a break. Acting can be exhausting. Luckily, there are usually “seasons” in the casting world. In theatre, for example, Spring is always really busy. Autumn can be really busy, too. A stage actor may get a little break from the grind in Summer and Winter – which are good times to hop into intensive classes or take a break and travel. Television actors deal with pilot seasons, commercials work in seasons with advertisers, and films shoot year round. Yes, as an actor, you could dabble in all fields and never get a break. The same is true for the runner. A runner may hop from cross-country season to into track, to marathon training or trail running – there is always something you can be training for. However, an “off-season” of some kind is always a good thing. It helps recharge the body, brain and focus. Don’t be scared to take an off-season – even if it’s just a few weeks.
  • Actors get to play all different kinds of roles, which is really fun and exciting. Runners get to train for and race all different kinds of races, varying in distance, terrain and goals. Both acting and running gives me the opportunity to constantly mix things up.

You may find that perhaps your hobbies and career have many similarities to your training, goals, and relationship with running. If you are in a running rut, looking at perhaps how you attack your job or hobbies and perhaps that will help.

Solemates – Finding and using a running buddy

We all run for different reasons. We also all have different running preferences. Some folks run on a treadmill at the gym while watching tv. Others run the same loop in their neighborhood day after day, never interested to mix it up. Some folks run with music or listen to podcasts. Some runners love the quiet and solitude of going it alone and having some peace and quiet from their busy lives. Some runners only run in groups, and cannot be motivated to run alone. Other folks have that one running buddy who keeps them accountable morning after morning, year after year. Some of us mix it up and believe variety is the spice of life. No two runners are the same.

Today I want to talk about a running buddy. If you are in a running rut – be it speed or motivation – a partner in crime may be exactly what you need.

Here are some tips and reasons to seek out a solemate:

  • Accountability. It’s not easy to get up before the sun and get in your training – especially in the rain, heat or cold. But knowing someone is getting up and planning to meet you, you will be a hundred times less likely to hit that snooze button.
  • Safety. Depending where you live, where you run, and the time of day you are training, it may be really valuable to have a buddy out there with you. Two runners in reflective gear are easier to see than one.
  • Easy run days are often taken too quickly. Having a running buddy you can continuously chat with means you’ll always be at that “conversational pace.” It’s easier said than done to hold back on effort if you are feeling good.
  • Fueling on long runs can be tricky. Having a buddy there means two brains will be thinking about fueling and how frequently to reach for that GU or pause for a water fountain. A buddy can also keep those negative thoughts from creeping in when the going gets tough. No one feels like a million bucks 18 miles into a long run, but you can keep each other motivated with positive reenforcement.
  • Just like running easy, pushing the pace on speed days is always easier with a buddy. Work together to push the pace. In a race, you have that forward motion from everyone around you. Training with that same support can go a long way. If your buddy is faster than you, you can also learn many lessons in pacing yourself. For example, you’ll learn not to go out as fast as your buddy or you’ll be in trouble down the line – a lesson many runners learn in a race. Or you can use that faster friend as motivation while hitting paces you’d otherwise struggle with solo.

If and when you and your running buddy need something different in a training buddy, be honest. Perhaps you will need to reshuffle schedules – your easy day may actually be their tough day – for example. Or perhaps paces and abilities, schedules or goals will change and you’ll need to gracefully find new running partners. The good news is that with running becoming so popular, the odds are you can both find what you need. Buddy up, and have an awesome season!

5 Tips for Summer Training

We’re in the dog days of Summer. While these days are perfect for sitting on a beach, favorite beer in hand, they make Summer training challenging. With so many marathon-bound runners this time of year, today’s blog is offering 5 tips for Summer Training.

  1. Be vigilant about hydration all day – not just when running. It takes some time for our bodies to process the things we drink, so only drinking right before you head out the door for a run is setting yourself up for failure. I recommend keeping a Nalgene bottle at your desk, and forcing yourself to drink and refill that bottle at least TWICE within a day. It may sound like a lot, but this is really only 64 oz. of water – the MINIMUM recommended for daily intake – not even factoring in your demands as a runner.

  2. If you can train at cooler times of the day, that can be hugely beneficial. Get up and out before the sun, or wait to start your training until 7-8pm – when the sun and temperatures begin to dip. If you must train in full sun, stick to routes with some shade.

  3. Gage your runs by effort instead of pace. Your body will begin to work in overdrive to keep core temperatures at a happy 98.6 degrees. The longer you are outside and running, or the harder you are running, the harder your body is working to regulate the heat. Therefore, don’t get caught up so much in the numbers. If you do, you may find yourself frustrated, burnt out, and perhaps pushing to the point where you will feel ill. Do the work now and when temperatures cool in a few months, your paces will drop. Be kind to your body and remember that heat and Summer training presents challenges we cannot beat.

  4. Refuel with cool post-run nutrition. Cold chocolate milk, Gatorade, yogurt, ice water, juice – this will help bring down core temperature while giving you some of the nutrients your body needs quickly. Avoid hot foods and beverages immediately after an intense Summer run.

  5. Know the signs for heat illness and heat stroke, and check in with yourself during your run to make sure you are okay. Sometimes these things can spring up quickly. I know I’ve gone from feeling awesome to suddenly feeling clammy, light-headed, or nauseous. If you begin to feel ill, bail on your run, find somewhere cool to sit or lay down, and hydrate.

Summer training can make you incredibly strong for a race in Autumn. Just be aware of how to help your body and brain make the most of the conditions. Safety first. Always.

When Did You Become a Runner?

For many of us, there was a defining moment, experience, or year when we became “runners.” This isn’t to say that there is a rule in my book as to what makes someone a runner or not, and it certainly doesn’t have to do with speed, races, or how seriously you take running as a sport or hobby. To me, someone becomes a “runner” when it becomes a fluid part of their life and routine. It becomes part of their day and who they are just like brushing one’s teeth, reading a book, or something else you do without thinking much about. It’s part of you and your day or week.

Sometimes that transition to “runner” is so natural, you can’t remember what your life was like before it. Other times it’s a huge change. Last week I went back to Southwest Michigan for the first time in eight years, to a small town where I worked for 4 months at a theatre. I didn’t realize it until I went back, but that location and time in my life was when I’d say I became a “runner.” I ran before Michigan, but I don’t think I was a runner. For one thing, before Michigan, I ran out of fear of gaining weight. Being an actor can mess with your head and view on body image. And while I liked running, I wouldn’t say I did it consistently. When I ran I enjoyed it and felt great after, but it was still more of a chore and something I did out of insecurity than anything else.

In Michigan, running became a part of almost every day. It began out of the usual place – don’t gain weight while working a stressful job. But from there, it quickly became my favorite part of my day. While most everyone else went out to party at night or slept in for as long as possible, my alarm went off every morning at 7:45am, I’d toss on my running clothes, and be out the door for a run by 8am. I’d get home around 9am, quickly eat a small breakfast, shower, and arrive the theatre by 10am – where I’d usually work until midnight or 1am. I didn’t know how fast or slow I was, and I always ran an out-and-back, turning around about 30 minutes into the run. Some days I’d make it farther than others. I usually carried my iPod (an archaic model by today’s standards), and let my mind wander as I sweat out my stress and felt strong. And while it took me years after my time in Michigan to enter a race, this was when I became a runner.

If you don’t consider yourself a runner yet, but someone who sometimes runs, you may find that changes over time – perhaps undetected under your nose. Until going back to Michigan, I don’t think I could have pinpointed what I became a “runner.” Or perhaps it will be a defining day, experience, or decision. If you consider yourself a runner, when do you think that happened? It’s fun to travel down memory lane, and reexamine when that shift happened. And if you are not a runner, well…never say never! Happy running!