You are here: Home / Archives for Marathons

Accessing you mental toughness

January 19, 2015 by Leave a Comment

635204708462443579It’s interesting to see and hear what my clients succeed and struggle with, and how that relates to my own struggles as an athlete. One thing a few athletes voiced struggling with in 2014 was mental toughness, which is a topic many of us know all too well. I’ve been thinking about my own relationship with it, and think I may have some ideas, tips and experiences that may help you and your running goals – especially in the marathon.

We are all incredibly strong. Sure, we have varying degrees of the tough stuff, but very few people are truly weak. However many people perceive themselves that way. The good news is that we can always change how we handle those hard moments and our perception. In running, clocking long miles like a marathon tend to really test our mental toughness. Mentally, I think anyone can get through a 5K. I can talk myself into doing anything painful or taxing for 15-25 minutes. Mentally, I’ve got that. That doesn’t mean I won’t hurt, fight towards the finish line and feel mentally spent at the end – because all of those things will definitely happen. But mentally I can always get myself around a 5K. A marathon is a whole different game. And here’s where we get personal:

I am going to assume that every poor soul taking the time to read my blog as experienced some form of hardship in their lives – maybe many. I’m talking the dark, ugly, painful shit. Divorce, loss of a loved one, being bullied, fighting substance abuse, physical setbacks, being mentally or physically abused, experiencing a horrific trauma and suffering from PTSD, rising above prejudices, or simply being told your entire life that you were weak. If you haven’t experienced any of that, you are extremely lucky and should probably start buying lottery tickets. For the rest of us, we have all had to cope with that crap at some point or another, most likely multiple times. Hopefully you have all processed these things in a healthy way. If you haven’t, talk to someone. Anyway, I’m not a therapist, but I do know the power of rising above bad experiences. If you are planning to run or race a marathon, or a distance that is new and/or terrifying to you, use those bad experiences. Why? Because you have forged your way through them and are here today and ready to run. That takes guts. And a hell of a strong brain. That strength is your ace in the marathon.

Personally, I’ll freely admit my triggers. For my first marathon, I used the determination to prove to myself and every girl who bullied me in high school that I was a strong fighter, and a Boston Qualifier. I wanted to prove them wrong. I wanted to prove to myself I could survive an ugly divorce, a sexual assault, and a suicide attempt. I wanted to prove to the world that I was no longer weak, unstable, unhappy, or capable of crumbling when shit got hard. And so I trained hard. I trained with fire in my heart and blinders on my eyes. I trained through plantar pain, long work hours, and rain storms. When I’d reach mile 16-20 of my long runs, I’d fight through to mile 22-23. No, I was not training to be a pro or win awards, but I knew my goal was there if I worked hard for it. When I crossed that first marathon finish line, I wanted to shout up to the clouds all kinds of happy profanities. Not because I had surpassed my time goal, but because I had proved to myself that the weak, uncomfortable, insecure me was gone. Gone forever.

Now I realize that I had a list of really shitty things to propel that first marathon (blessing in disguise?), but use what you have. Dig deep, and find that strength. If you dealt with a messy breakup, had to balls to walk out of a bad relationship, use the strength that action took. If you were ill and needed surgery and pushed through the recovery and rehab, use that. Whatever you have surpassed, overcome, walked away from, fought head on – access that. Don’t be scared of it. Use your demons, and suddenly a marathon doesn’t seem so daunting. I mean yes, you still have to do the work and it’s a LONG ways, but I think you get it.

So if you experienced a long distance race that fizzled thanks to your mental state, go back to the drawing board on those long runs. Truthfully, even the most conditioned athlete can fall apart in the marathon if they lose their head. I’ve seen ladies who finish 7 hour marathons, putting one foot in front of the other slow and steady, refusing to quit. I’ve also seen ladies who aim to run a 2:45 marathon, lose their heads and throw in the towel. What we have going on in our brains has nothing to do with our physical strength, though we are at our best when our brains and bodies are both trained for race day – whatever that means for you.

You are stronger than you realize. All you have to do is accept that and dig deep to that place of strength. It takes practice to access it, so hop to it.

Filed Under: Blog, Marathons, Training Tagged With: , , , , ,

How to pick a race

January 12, 2015 by Leave a Comment

There are thousands of races offered every year. Trails, roads, flat, high elevation, themed, large, small, competitive, relaxed – and all over the globe. So many options out there is a wonderful thing, but it also can be overwhelming. I have some tips to help you pick your races.

  • Look at your calendar and be realistic with when would be a good time to race. For example, many runners interested in a marathon need 3-6 months of time to train, depending on their current fitness/weekly mileage, how ambitious their goals are, etc. Also consider the weather at that time of the year.
  • Find a course you want to run. If you have your eye on a flat, fast race, be sure to do some research on prospective races. The last thing you want is to assume that a race will be flat, only to find mid-race that you underestimated what that race director’s idea of “flat and fast course” may be.
  • Race experiences can vary greatly by the size of said race. An intimate marathon with 2,000-7,000 runners is going to be completely different from one with 40,000 runners.
  • Small races are great confidence boosters. You may wind up on the podium for an age award – which is always fun.
  • Consider the start time and location of the race. Logistics on race morning can make or break your race experience.
  • If you are considering a few big goal races, do some research. Runners are often passionate about blogging their experiences. Do a little reading and you may come across some helpful tips about a specific race.
  • When considering a destination race, do a lot of research on that race, the town, where to eat – everything. I also highly recommend you plan a trip so that the race is at the beginning of your vacation. That way you can really enjoy your time after your race, and not have to think about your nutrition or sleep for race morning.
  • In general, don’t plan multiple races within a week or two of each other. The longer the race or the harder you exert yourself in a long race, the more recovery you will need. Just as you would plan your hard workouts and taper, you also need to plan your recovery.
  • When putting together your calendar, you may benefit from planning to run races for different reasons. Perhaps plan to truly race a few, use some as training runs, and plan to run some for fun – perhaps with friends, in a costume, whatever – with the goal simply to have fun.
  • Don’t be afraid to try something new. A new distance, getting off the road and onto the track or trails, being part of a relay – mix it up and keep it fresh.
  • Remember that you cannot run every race on your dream list within one year. It’s incredibly risky and usually not possible for a marathoner to run Berlin, Chicago, and NYC -three marathons within 10 weeks, in three cities in different time zones – it’s not in the cards. Sure, you might be able to go complete all three, but not at your best pace and you certainly would be risking injury. Pick and choose. Stay injury-free and you will have years of running all over the globe in your future.

It’s great to be ambitious – just be careful with your ambition and don’t take on too much. Be honest with yourself about your goals, calendar, likes, dislikes, and start piecing together your new year!

Filed Under: Blog, Marathons, Racing Tagged With: , , , ,

The Balance Beam

November 19, 2014 by Leave a Comment

img_6690-editI am asked all the time by my clients, family and friends how I balance my coaching obligations and my own training. My response is always the same: it’s a challenge and a balancing act. In fact, I have had to change my own personal goals this year to accommodate my coaching – which has been fine. It’s my choice. My own experiences with balancing work and running made me think of my clients and everyone I know balancing their careers and everything else in their lives.

Balancing training for a goal like a marathon is all about choices. I suppose it’s like anything in life. There are some folks who will prioritize a specific running goal above almost all else, while others barely train and hope for the best. Many of us fall somewhere in the middle. We’re smart enough to know you can’t cheat your way through marathon training, but also have other priorities and the marathon doesn’t make the top of the list. Running is something many of us do, and we are indeed runners. However that’s usually not the only thing we are or identify with.

So how does one balance goals if priorities swing one way or another?  Perhaps some years personal running goals need to take the back burner while something else moves to the front. Or perhaps the type of running goal you have changes – maybe you want to try an indoor track season or an Ultra – both completely different sports from the marathon. If I had all the answers, I’d be bestowing that wisdom upon you right now. Instead, I’ll admit I struggle to keep my balance sometimes. The silver lining is that when my own goals need to take the back burner, it’s usually because I am helping others achieve their goals – which is a pretty awesome job.

If you find yourself struggling to keep balance, figure out why. Perhaps you have been training for marathon after marathon, signing up and training for the next the minute the current goal is history. It’s natural to burn out, both physically and mentally. I’ve been there, and hard as it may be, sometimes a break is the best thing. The thing to keep in mind is that the marathon will always be there, whether you come back to it in one year, five years or fifteen years. Yes, your body may react differently to training if you wait fifteen years, or it may be extremely frustrating to build back fitness you know you had a year ago, but our bodies and minds are pretty darn amazing, and will indeed bounce back.

Personally, I am struggling with that right now. This past year I took off from pretty much all of the training I had done the last few years. No track work, tempo runs, hill repeats – none of what I had been doing to make me “fast.” (My fast is turtle pace compared to some and probably speedy compared to others, so I think it deserves quotations.) Instead, I focused on Ultra Marathon training, which made sense with my coaching schedule. It was incredibly easy to tally up high-mileage weeks, all done at an easy pace. Ask me to run a 6-minute mile, and I would be left dry-heaving on the side of the road. My body had changed, thanks to what I’d asked it to do. Yes, I’d run 15 miles per day, 6-7 days per week and feel great. But could I race a 5K with any dignity? Nope. But that kind of training fit my schedule best. It was the easiest choice – which I realize as I say that sounds pretty insane. Like me, you may find yourself training the way that best fits your current life – be it work, family, etc. The hard part is then trying to change that.

How does someone go from running easy 90-100 mile weeks to suddenly asking their body to run “hard” again? It’s incredibly humbling to be huffing and puffing to run at your marathon goal pace from a year ago. But again, our bodies change based on the training demands. Can I get my body to run 7:05s for 26.2 miles again? Absolutely. Would it take a lot of work and patience? Sure. But it can be a goal if I decide to work for it.

I suppose I have two points to this blog:

  • As long as you give yourself the time and the proper training, you can change your running goals and absolutely succeed at the goals you have carved out for yourselves. Try something new. Aim for that PR, that BQ, that OQ. The worst that happens is you fail. And so what? It’s not like you are losing a cash prize if you don’t achieve your race-day goals, right?
  • The second is that I am excited as an athlete to switch focuses and see what I can do with shorter distances. It will be a challenge to balance coaching miles and training miles, but it’s all about choices and priorities. It may mean I need to be creative with my quality workouts and my rest days. But just like anyone with a job and other things in their lives, it’s all a balancing act. I’m never going to be training full-time, so just like you, I need to be both focus and ambitious but also flexible.

If you have tips for how you manage your training, race goals and life – please leave a comment. I know I could use any tips – and I am sure I am not the only one!

Filed Under: Blog, Marathons, Training Tagged With: , , , ,

Post-Marathon Blues

November 13, 2014 by Leave a Comment

img_6945Post-marathon time is often a time of riding the high of your accomplishment, reflecting on what went wrong and what went right, resting those tired legs, and perhaps deciding to retire from said marathon distance or perusing for future races. You may also find yourself feeling a little lost without all those training miles, and perhaps still eating all those yummy carbs. It’s natural after your 26.2 mile journey to go through a few weeks of transition.

Despite your enthusiasm to get back out and running, allow your legs to rest. Even though you may feel decent, many little micro tears in your muscles are healing. Your body and brain will thank you for the break. A few weeks of rest or easy cross training is the best thing you can do for your legs.

Spend this time going over your marathon experience. There are lessons that can be learned from every marathon. I find the greatest lessons come from the marathons that disappoint than those that go according to plan. Mistakes are the greatest learning lessons, as long as you LEARN from them. Perhaps you didn’t take the proper taper, or you wore something new on race day and it backfired, you made poor fueling choices, or you abandoned your plan and took the early miles too fast – those are all common mistakes, and mistakes that shouldn’t be made twice.

The “off-season” can be a great time to work on your weaknesses. Strength training, rebooting your nutrition, shedding a few pounds, rehabbing a nagging injury, trying a new sport or hobby – don’t view this part of training as a bad thing, it’s the chance to improve.

If you are eager to sign up for a new race, be sure to give yourself plenty of time to recover and build some base mileage before hopping back into intense training. Being too eager can increase injury risk. Your body and brain both need to be on board – not just your brain. When searching for a race, think about what you loved about your recent one and what perhaps you wish it had. With all the race options these days, you are bound to find the perfect fit. When searching for your next race, think about your goals and how to find the perfect complement to your needs, goals and race-day dreams.

Filed Under: Blog, Marathons, Racing Tagged With: , , ,

Marathon Preparation – what to do now

September 22, 2014 by Leave a Comment

img_7073Marathon season is in full swing. Whether you are preparing for your first marathon, your one-hundredth marathon, or a goal personal best, there are a few things you should start to practice and plan NOW so that race day goes smoothly!

  • Finalize accommodations. Race weekend can become stressful. You will naturally be a bit anxious or excited. Having your plans for the weekend – including where you are going to eat, stay and how you will get to/from the race ironed out now will equal minimal chance for added stress on race weekend.
  • Practice in what you’ll wear. Everything from your shoes to your hat – wear your “race outfit” for a few long runs. This will minimize the risk of blisters, chafing, overheating, or simply annoying or uncomfortable race-day issues. If you plan to buy new shoes for your marathon, buy them and break them in on a few long runs in the weeks leading up to the big day.
  • Practice how you will fuel on race day. Everything from what you’ll eat the night before and morning of to how often you will refuel with water or GU on the course. Leaving nutrition to chance is a good way to guarantee you’ll take a tour of the porta-potties mid-race.
  • Start looking at your race course and elevation. Make note of landmarks, turns, water stations, and other useful points on the course. You don’t want to feel “lost” on race day. Know the course, and you’ll be prepared for success.
  • Set a few race-day goals. It’s impossible to predict what will happen with 26.2 miles of running, and setting one ambitious best-case scenario goal may set you up for a whole lot of heart ache. A few goals means you may have fall-back goals you can still achieve if the star’s don’t align.
  • Look at your training paces and come to terms with your strengths and weaknesses. Runners who know themselves often have a better chance of handling the tough moments and getting back on track. Revisiting your training should also give you some confidence. The proof is in the numbers, and so try not to doubt your training while you taper.
  • If you are going to have friends/family cheering on the race course, discuss ahead of time exactly where they will be. It takes a lot of energy to search a crowded block while trying to stick to your paces. Knowing they will be on the northwest corner of Chestnut Street, wearing blue and holding a sign is a million times easier than looking for someone “at the intersection of Chestnut Street.”
  • Make clear and definitive plans for what to do and how to get home, to the hotel, or to find family post-race. Be realistic and give yourself extra time. Marathoners move notoriously slow post-race.

No matter how your race weekend goes, try to have some fun and relax. There is always something positive to take away and learn from every race. If things don’t go your way, at least you know you were prepared. That should narrow the possibilities for making the same mistake twice – and hopefully you’ll have a kick ass race and will cross the finish line with a smile from ear to ear, feeling awesome.

Filed Under: Blog, Marathons, Racing Tagged With: , , , , , , , ,