Race Recap – Saint George Marathon

With my family at the finish. 

I’ve decided to sit on my experience for a solid 4 weeks before attempting to recap Saint George. There’s been a lot for me to process mentally, and a lot of recovery both physical and mental. In an attempt to share perhaps helpful info for runners signed up for (or interested in signing up for) Saint George Marathon, this blog is focused on the race experience – the course, organization, city, weather, and so on. In another blog I’ll share the personal stuff. If you aren’t aware (spoiler alert), I ran the marathon 6 weeks pregnant and it was 100% not the race I’d hoped it to be.

Saint George, Utah is an incredibly beautiful part of the country. I flew into Las Vegas and then made the 2 hour drive with my family to Saint George. The logistics were pretty easy, and it’s advised to drive into high elevation versus simply flying into it. As a New Yorker, I’m essentially at sea level most of the year. Saint George is at about 2500 ft and the starting line is up around 5000 ft.

I’m all about simplicity and low stress for a goal marathon, and so I booked the Hyatt in Saint George, which literally shared a parking lot with the Convention Center – the home of the race expo. An unexpected bonus: there’s a paved running/bike path and was right outside my hotel door, perfect for that shakeout run. The hotel has an outdoor pool and hot tub, and a tiny gym in case you need space to stretch, foam roll, etc.

The race expo was super easy. For the folks interested, there were the usual vendors marathoners expect. Personally, I usually just want to get in, get my stuff, and get out. Energy can be wasted at expos, it’s not advisable to try new snacks the day before a race, and I find the crowds often overwhelming. With this being my first elite bib, I had to bring my personal water bottles to the expo with me. I dropped my bottles off with volunteers (they’d be placed on the course the next day) and retrieved my bib from a special area. Otherwise it was the standard expo procedure.

For carb loading, there is a pasta dinner hosted at the Expo. However, there’s also a Cracker Barrel across the street, and so I opted for pancakes. Post-marathon we enjoyed steaks at Rib and Chop, and we also indulged our East Coast senses with In ‘n Out Burger a few times.

The day before the marathon, my family and I hopped in the rental car and drove the full race course. It was incredibly helpful to get a visual and to get the elevation profile under my belt. The downhills were generous and steep, but so were some of the climbs. The big reality check was Veyo, mile 7, where you climb for over a mile – at one point there’s a sign about an 8% grade up for vehicles. There was also a notable climb around mile 19 – which reminded me a little of Heartbreak Hill in Boston. Completing the drive left me feeling cautiously optimistic about the next morning. The course played into my strengths, and I was excited to blow my PR out of the water. I’d trained incredibly hard, pretty darn smart, and felt confident that the course and I were a really good match.

Race morning I awoke at 3am. With it being a point-to-point course, all marathoners had to board the buses at the finish line and be bussed up to the starting line. Multiple emails had been sent over the months stressing the boarding time ranged from 3:45am-5:20am – as the buses would be literally driving on the marathon course and needed to be cleared for the 6:45am start. Not one to be late or compromise my goal race, I was on the bus around 4:15am. There were no crowds waiting to board, and it was an incredibly smooth morning. Chris drove me the 3 miles from the hotel to the bus, I hopped on the bus, and off to the starting line I went. The bus ride was about 40 minutes, and I was at the starting line by 5am.

Upon arrival at the starting line, it was raining. The rain in the forecast was predicted to clear by 7:30am. However, this meant standing around in 45 degrees and rain for a few hours. I was a little surprised and disappointed to discover that elites were not given a tent. We were given our own area with our own porta-potties, but we were out in the elements like everyone else. While this was my first elite bib, to the best of my knowledge, elites at most races are given shelter from the elements. Luckily, I was prepared with extra clothes and volunteers handed out Mylar blankets – which are water proof.

The rain continued up until the starting of the marathon, and we passed the hours of waiting hanging out by fire pits, hopping into the porta-potties, and making small talk with each other. As it neared 6:45am, it was announced that the start would be delayed by “10-15 minutes.” I was really surprised, as Saint George Marathon has a reputation and brags about being one of the most organized marathons in the country. I was not thrilled to stand around in cold rain for additional time. The 10-15 minutes eventually turned into 30 minutes – and it was poorly communicated how and when we’d start. The reason for the delay: runners were late to board the last bus. The New Yorker in me was pretty pissed. It was clearly stated that the last bus would leave at 5:20am, and apparently the last one didn’t actually leave until 6:20am – A WHOLE HOUR BEHIND SCHEDULE.

Bib pickup at the Expo

Once we did start, at 7:15am, it was still dark and raining. The road was wet and my shoes splashed through puddles. The sun rose on a fast and mostly downhill 10K. I knew about this potential trap and relaxed and just tried to wake up my legs. At mile 7 you hit Veyo – the first opportunity for spectators and crowd support, and that big monster hill. It’s then a gradual climb until mile 12. Mile 12-19 is practically all downhill. Some parts are steep, others definitely more gradual, and there were a few little climbs in the mix. Mile 16, Snow Canyon, offers the next big spectator opportunity. By this point, the rain had stopped and I could begin to take in the grandeur of the course. Aside from Mile 19, you continue to descend to Saint George. Once in Saint George, its residential and there are a few turns. The road flattens out and you can see the finish line for probably 800-600M before you cross the line.

A few takeaways:

  • Train for hills – up and down. This kind of course can be absolutely relentless. The soreness after a flat marathon is nothing compared to a hilly one.
  • Being elite, a volunteer was ready with my bottle in hand as I’d come through. This was really nice. A volunteer perhaps 200M from the hydration station would radio in my bib number so that the person at the table would be ready for me.
  • The course is really beautiful and fast if you’re ready for it. It’s definitely a negative-split course on a good day.
  • Everyone in Saint George was incredibly nice and supportive. The hydration volunteers yelled how much they loved my bottles (they were by far the best decorated!).
  • Expect temperature at the start to be VERY different than the finish and dress/prepare accordingly.
  • There’s no tree coverage or shade. For me, it was either raining or overcast. But I know in years past, if its a sunny day, runners have baked out there on this race.
  • For the love of God, get to the busses extra early. That extra 30-60 minutes of sleep will not change your race day, but you may delay the race for literally 8,000 people.
  • Having family on the course is always a boost, even on a bad day.
  • Saint George is absolutely a race I’d recommend to marathoners.

Take note that unlike most marathons, Saint George always takes place on a Saturday. I assume this is for religious reasons (Utah is mostly Mormon) so be prepared to adjust travel plans if you are used to Sunday races.

The Long Run – myths, science, and why not everyone should run 20-milers

The long run. The cornerstone of marathon training. The weekly run that is essentially “dress rehearsal” for marathon day. It’s the run most runners stress about, and the one that over times builds confidence and endurance fitness. A marathoner cannot be prepared for race day without consistent long runs under their belt, but there’s a lot of opinions, beliefs and falsehoods regarding the long run – especially the magical peak mileage number. It’s important to understand that coaches will have their own reasons for how long they take the long runs, and (hopefully) there’s science-based factors considered. Most non-coaches toss out “20 miles” as the long run distance every marathoner should hit. But I’m going to attempt to shed some light onto the reason for the long run, what mental and physical adaptions occur, the different types of long runs, and why the 20-miler staple is actually not always the correct number. So strap in, cause here we go!

In general, the long run’s purpose is to build endurance fitness, aerobic base, running economy, and prepare the mind for the marathon. Running for hours at a time is physically demanding, but arguably just as challenging to mentally handle. So the big questions and debates for the long run usually come down to pace/effort and distance.

The mileage total should vary per athlete depending on a few things. The natural speed and marathon goal is perhaps the biggest variable. Jack Daniels, arguably the best marathon coach alive, famously recommends capping the long run to 2.5-3 hours across the board. He suggests that a training run lasting beyond that time offers big risk in injury and burnout. Here’s the challenge – depending on the pace of that athlete, a 3-hour run could mean 22 miles or 15 miles. Let’s use three fictional athletes below as an example:

Athlete A is an elite marathoner, with a marathon goal pace of 6:00 minute miles or a 2:37 finish goal. Most long runs should be MGP (Marathon Goal Pace) + :15-60 seconds per mile, so if Athlete A runs a 20-miler at 6:45s, they’d complete the distance in 2:15.

Athlete B is an experience marathoner, with a marathon goal pace of 8:00 minute miles, or a 3:30 finish goal. Most long runs should be MGP (Marathon Goal Pace) + :15-60 seconds per mile, so if Athlete A runs a 20-miler at 8:30s, they’d complete the distance in 2:50.

Athlete C is a marathoner, with a marathon goal pace of 10:18 minute miles, or a 4:30 finish goal. Most long runs should be MGP (Marathon Goal Pace) + :15-60 seconds per mile, so if Athlete A runs a 20-miler at 10:45s, they’d complete the distance in 3:35.

So based on the above, you can see that the 20-miler equals very different stresses on the body. The slower the runner, the more steps and more time one will spend out there, and that equals stress. Athlete C, based on Jack Daniels’ method, should never be running a 20-miler. Instead, it would be recommended that athlete caps the long run to 3 hours, or embraces a double, or other training methods. The mentally hard part: Athlete C would cover less than 17 miles in 3 hours. Most athletes will say they need 20 miles. How can they be ready for a 4:30 marathon finish if their longest long run is 3 hours? The answer is that the long runs don’t stand alone. Runners are going into them with tired legs and additional runs throughout the week. When you add the training up, the taper, the crowd support, ideal weather, etc – the fitness will carry through.

RRCA (Road Runners Club of America) often recommends the 20-30% rule in terms of the long run. The long run distance equals only 20-30% of the athlete’s weekly mileage. This means an athlete running 40-mile weeks should cap the long run to the 8-12 mile range. An athlete running 80-mile weeks finally runs that coveted 20-mile long run. Now, most runners I coach never make it to 80-mile weeks. That’s pretty serious business. But I’d also argue that a decent percentage do run 20-milers. Should they? Well, in my opinion it then goes back to the Daniels theory above. Most runners will not thrive on 80-mile weeks. Though many do run at a pace that allows them to safely clock long runs at or near the 20-mile peak.

Elites like Ryan Hall have been known to clock 26-30 mile long runs. But at his easy pace, he’s still never out there for more than 3 hours. The stress of running for 3 hours versus 5 hours, at an effort that feels 60-70% effort, are two very different stress levels. We also have to consider that someone like Ryan Hall is running 120-140 mile weeks. So for him a 26-30 mile run isn’t a crazy percent of his weekly mileage. It’s unrealistic for us to compare components of our own training without looking at the whole picture.

There are a few different types of long runs, and it’s important to understand them.

Long Slow Distance: The standard long run, where the focus is time on one’s feet to build endurance, practice fueling, and getting acquainted with tired legs. For these runs, pace is usually MGP + :15-60 seconds, or a comfortable/conversational pace. The LSD run can be given by distance or time – for example: run 20 miles or 3 hours – whichever comes first, at an easy effort or MGP + :30 seconds per mile today.

Progressive Long Runs: These long runs are fairly advanced, and start off as a LSD run does. However during the second half, the runner slowly picks up the pace towards MGP. This run teaches the runner how to speed up on tired legs, and break the habit of going out too fast. As one can imagine, this is a higher stress long run than the classic LSD.

Two-a-Days: These long runs are ideal options for runners dealing with an injury or at a pace where a 3 hour runs won’t get them close to a mileage total they feel prepares them for the marathon. Dividing the run between two runs within in 8-10 hours gives the body time to recover and is essentially less stressful than running say 5 hours at once. The second run of the day will obviously happen on tired legs, which is helpful for marathon preparation. However, the two-a-day run doesn’t simulate the marathon, as the marathon will be covered all at once. So there are some clear advantages and disadvantages to this option.

Aside from all of the physical adaptions and stress, most runners feel strongly that they need to 20-miler in their training to feel confident and ready at the starting line. That confidence is incredibly important, and is a good reason why a coach may make an exception to everything above to give that athlete the mental edge. Personally, I know I would have been freaking out if I hadn’t clocked 20-milers leading up to my first marathon. In fact, I capped my long runs to a 23-miler. BUT I also honestly didn’t know what I was doing, didn’t have the resources out there now, or a coach. Knowing what I know now, I’d be willing to accept less than a 20-miler during my marathon training if that’s what was advised. However, even when training for my first marathon, my easy runs were under 8:30 minute miles, so I wasn’t out there much longer than 3:15 on that 23-miler.

It’s tricky to choose what’s appropriate for each athlete. Do we risk injury to give mental edge? Do we prioritize health and accept that the runner may feel unprepared because their long runs never got close to that magical 20-miler? It’s super challenging to hear a runner give me their laundry list as to why they need 20-milers (or longer) when they are typically finishing in the 4:45-5:30 marathon window. Science screams that I need to put my foot down, but that athlete is screaming the opposite. It’s like walking a tightrope. At the end of the day, I usually take it case by case, but I usually side with science, being conservative, and instead doing other things to promote mental edge and confidence for that marathoner.

Boston Marathon 2018 Recap

As most have heard, the weather on Patriot’s Day was anything but kind. Marathoners are pretty tough people, and Monday demanded our mental strength to carry when our bodies succumbed to the elements. I often preach to my runners that they need to learn to train in most elements because we never know what we’ll be handed by Mother Nature on race day. Monday was a reminder of that. Not surprisingly, the runners I know who preformed best were the Winter Warriors and the Ultra Marathoners.

The biggest takeaways from my 4th Boston finish:

  • Dress and pace for your body. I found protecting my hands with two layers for the first half of the race incredibly helpful. I know that I’m not great at regulating core temperature. I had originally planned to race in shorts, but the forecast continued to change and predict cooler temperatures on Sunday, and so I made a last-minute purchase of tights at the expo and am SO GLAD I did! Shorts may have been a big downfall. I bought the last pair of XS tights at the expo – so the lesson: don’t attend the expo at the very end if you need something for race day. I got super lucky.
  • Athlete’s Village was a muddy mess. My feet were soaked in cold mud for literally 2 hours before the start. I had never imagined the school to be so flooded. I should have brought a throw-away pair of sneakers. And a thousand trash bags. I was ready for the cold, but the wet feet for hours was a bad surprise. The pre-race and post-race was the worst part of the race.
  • It’s incredibly tough to tear open GU with frozen hands. It’s tough to stomach drinking cold water when your body is freezing, it’s impossible to untie/tie a shoe with frozen hands. Going to the bathroom with soaked and frozen tights and frozen hands was also quite challenging. Big shoutout to Kevin. A rock in my sock became an issue, and I paused at mile 19 or so to attempt to take off my shoe. I was pretty unsuccessful. When I saw Kevin and the QDR crew at mile 20, I ran over and asked for help. He helped me solved the rock in the sock problem and I’m so glad he did!
  • The crowds were a little lighter than other years, but when the rain changed to a downpour, they’d cheer even louder. I am so appreciative of the folks who chose to weather the storm. It was a really nasty day to be outside, and the crowd support made the journey a bit less painful.

My calves felt like they were on the verge of cramping due to the cold around mile 14. I did everything I could to prevent cramping from happening, which meant changing my stride, form and pace in the late miles. I knew I was better off adding a minute to each mile than cramping and needing walk and stretching breaks in the elements. At the finish, I could barely lift my legs. My hips were in incredible pain, so cold and tight, and I wasn’t confident I’d make it to my hotel without a wheelchair ride to medical. Marni and the cup of hot cocoa at the finish line were the only reason I didn’t end up in a wheelchair.

The finish line never disappoints. I was emotional early in the race, a few times during, and then totally lost it as I got closed to Hereford Street. All of the hard work, the years of training, the humbling runs, the BQs, the PRs, the countless hours I’ve struggled on the track alone – the final 600M of Boston Marathon make it all worth it. Nothing compares.

I went into Boston for “fun,” and then to “make memories” once I saw the weather was going to be horrendous. Memories were made. Many of the memories weren’t great. Some downright sucked. Others were amazing. The marathon tests us all. There are highs and lows. Some have more lows. But that’s where the lessons are learned. Of the 3 hours, 26 minutes and 22 seconds I was on the course, I’d say 3 hours were pretty painful, uncomfortable or terrible. But I did it. I’m mentally and physically exhausted. I can tell my immune system is a bit compromised. But I’ll be stronger in the future because I didn’t give up. I excited to rest and recover. I know it’s necessary to hit the “pause” button after a race. I’m eager to dive into training for St. George Marathon, but also happy to chill out before I start that journey. There has to be balance. Work hard, recover hard. I haven’t decided if I’ll run Boston in 2019. I want to digest and process.

Boston Marathon – What Weather?

Boston Marathon, 2015.

Boston Marathon. For many runners, it is essentially the magic unicorn of marathon running. For many runners, qualifying is a goal. It takes some of us numerous attempts, years of hard work, and some soul-crushing attempts. But there is nothing like Boston. Once you’ve stamped that qualifier, you are in for one epic ride. There are few things that compare to the feeling of being in your corral in Hopkinton. Being around thousands of other runners who all met a time standard, whether on first attempt or 10th – the energy at the starting line is something unique.

As I sit on my Amtrak ride up to Boston for my 5th attempt from Hopkinton to Boylston Street, preparing for what will be perhaps the worst weather I have yet to trek 26.2 miles through, I am filled with peace. No nerves. No negativity about the weather. If I’d planned to really race my best tomorrow, I’d be a stressed out mess. But each marathon has taught me something new about myself and the sport. With this being my 18th (or 19th?) marathon, I have learned to accept the things I cannot control and to instead focus on the things I can. Bad weather is part of marathons. It’s a big part of Boston Marathon. These less-than-ideal days make the good days that much more rewarding when they happen.

I’ve probably stalked the forecast a good 100 times in the last week. No joke. But I keep reminding myself that no matter how much rain or headwind we have tomorrow, it’s better (and probably safer) than a hot and sunny Patriots Day. No matter the weather, this is Boston Marathon. I’ll be out there in good company with other strong and accomplished marathoners. The best marathoners in the world will be leading the way. The crowds will still be strong, cheering on and celebrating, because it’s Boston.

If you are running tomorrow and freaking out (a natural reaction – especially if it’s your first Boston!) here are a few tips:

  • Don’t fight the wind. Don’t fight the wind. DON’T FIGHT THE WIND. Instead, LISTEN to your body and exertion, and draft behind a group of taller runners whenever possible.
  • Don’t go out too hard. Boston is a pretty fast course. The biggest challenge is the Newton Hills (mile 17-21.) Don’t be scared of the Newton Hills. There are downs to counter the ups. But they are at a tough place in the marathon. The first half of the course is pretty fast, and it’s tempting to go out hard and “bank” time. Try to resist that urge. You risk hitting those hills with quads that are tanked from the downhills.
  • Do stay warm and dry pre-race. Use the tents in Athlete’s Village. Bring layers. Bring plastic bags. You lose energy shivering and try to stay warm. You want your energy for your 26.2 mile journey.
  • Do still hydrate early and often on the race course. Despite cool and wet conditions, you’ll still be sweating and burning up your glycogen storage.
  • Do take in the energy from the spectators. Give high fives, cheer, hoot and holler! It’s BOSTON MARATHON!!!! Make the most of this experience. You’ll make memories no matter what. Choose to make them good ones.
  • If Boston IS your goal race, don’t lose hope that the PR is out of the cards. Yes, the odds are sadly not great. But you know your training. You know what you’ve trained through. You know your strengths and weaknesses. Just go to the starting line at peace with a few backup goals, just in case the wind is too much.

For many of us marathoners, this unicorn is the height of our marathon racing in a few ways. Aside from a few marathons that offer some perks for speedy qualifying standards, most of us are never going to make it to Olympic Trials. Boston is the “reach” goal. It’s special. It’s a race that should be saved for that BQ (my opinion) and then means so damn much once it’s achieved. No matter the weather, tomorrow will be a day. An opportunity. So we’ll get a little wet and run into some gnarly wind for a couple of hours. I can find few better ways to spend a Monday.

Springing into Action

It’s the time of year where many runners who hibernate during the dark and cold Winter months take their first few miles of the year. It’s also the time of the year for Newbies! Perhaps inspiration from a friend or family member, a stress in life is forcing a change, something has sparked the interest in the sport – new runners are testing out their running legs. If you’re new and flirting with the idea of running, or you’re coming back from a serious hiatus, here are some tips and tricks for getting started.

  • Check your shoes. If they are over 6 months old, you’ve used them for walks or time in the gym, or they don’t feel supportive or fresh anymore, get a new pair! Your feet are important. There is no “magic” shoe. Just see what feels right to you. Most decent running shoes will run you about $85-150.00.
  • Start where you are! It can be humbling for the first run ever, or the first run back after some time off. Aim for 20-30 minutes out there. Maybe it can’t all be a run. Maybe it can. No matter what, go at an easy/moderate effort. It’s important to ease into the sport.
  • Avoid cotton socks. Blisters can plague runners, but cotton socks are usually a leading variable. Running socks are a bit more expensive, but worth the investment.
  • Lots of runners want to know their data – how far they went, how fast, elevation, calories burned, heart rate, and so on. If that sounds of interest, I’d recommend investing in a running watch. You can find gadgets between $100-700.00 – depending on how high-tech you want to get. There are also a dozen or two apps you can download on your phone. I find the apps to be less accurate, but it’s a cost effective place to start – especially if you don’t know what your relationship with running will be.
  • Recruit a running buddy to help with accountability and reduce pressure in speed or distance. Focus on simply making running a consistent part of your life for 3-12 weeks. Run with a furry friend, push the stroller, simply build a habit and allow your body to slowly adapt.
  • Don’t compare yourself with anyone else. Your journey with running will be uniquely yours. Your paces, body, mental capacity, preference in route and weather – embrace all of it and own it.
  • Set realistic goals and expectations without dismissing your potential. It’s important to accept where we are at that time. For example, signing up for a marathon 18 weeks out from the 1st run of your life or in months is not advisable. But is a marathon 12 months from now? Sure! And can a 5K or 10K be a realistic and attainable goal in 18 weeks? Definitely. The same could be true with setting the goal of running without stopping around Central Park – for example. But can you run to Battery Park from Riverdale? That’s a bigger goal and realistically would take more time. The sky can be the limit, but maybe not by tomorrow.
  • If your schedule is stressful, add your runs to your calendar. Make gym dates to stretch, cross train or weight train. If you know you’ll be most successful at consistency if you run before work, plan to always run in the morning and start your day off right. If you thrive on a lunch time run, lace up and get in that afternoon sunshine. Set yourself up for success. Reduce obstacles.
  • Accept that your running journey can change and adapt. This doesn’t have to be a serious sport. It can be fun, a stress reliever, or whatever it is you want. It can be a lone experience or a social activity. It can be incredibly competitive and driven. Make it yours!

Race Recap: Back to Saints and Sinners Half Marathon

This past weekend I stepped up to the starting line of my first of two big goals for 2018. After an amazing experience at Saints and Sinner’s Half Marathon in 2017, my big goal for early 2018 was to return and improve my time. Last year was an experience I could not have predicted in numerous ways – a 6+ minute PR following a day in Urgent Care after Chris broke his ankle on a slick shakeout run in the rain on the Strip – the trip was anything but what I anticipated. It’s safe to say race morning last year surpassed my expectations.

After crossing the finish in 1:21:13 in 2017, I set my sights on a 1:19:59 finish this year. Unlike 2017, I knew I’d be fighting hard for every second this time round. With clear skies and no broken bones on Friday, Saturday morning Chris and I were both ready to run. Going into this race goal, I worked my ass off with the course in mind. Mileage-wise, I ran about what I usually do while marathon training – 45-55 mile weeks – with a good 5-6 hours of lifting heavy in the gym. I’ve accepted I’m not a high mileage athlete, and focused on quality over quantity, rest, nutrition, and strength.

Weather on race day was pretty great. Sunny and cool (though temperature rose about 10 degrees during the race!), no breeze, and clear views of Lake Mead. The only surprising disadvantage to sunny and dry weather: miles 6.5-10.5 is a gravel course. Last year in light rain, the gravel was a bit more compact. This year I felt like I was really working on the gravel miles!

The first 6 miles are incredibly fast. Mile splits: 5:42, 5:52, 5:49, 6:17, 6:02, 6:07. Then you hit the gravel, the longest uphill portion, and run through numerous tunnels, which also tends to throw the GPS a bit. Chris’ watch says he ran 15 miles. Mine says 12.92. Other runners had slight variations on 13.1. This meant that it was incredibly tough to do the math in my head for the final 2.5 miles (off gravel and fast finish), and while I knew a PR was there, I couldn’t figure out how close I’d be to 1:19:59. When I saw the sign marked “1/2 mile to go,” I glanced at my watch and knew that I was going to miss 1:19:59 – but not by much.

Official stats: First female, fourth overall. 1:20:07 chip finish.

Despite the net downhill, I’d be the first to admit that this was work from start to finish. In the first few miles, my stomach felt oddly unsettled. Thankfully it settled down, though sucking down my GU was the last thing I wanted. Then it was the pain train simply because of my goal and how hard I was working. I worked through a whole lot of discomfort. I did my best to take the positive energy from the adorable youth volunteers handing out water at the aid stations, yelling “FIRST GIRL!!!” and the good vibes from dozens of runners on the out and back portion of the course. Mentally, I told myself that discomfort comes with a PR. That there’s so many people wishing me well on the course, back home, via social media – to dig deep and stay strong. Unlike last year, I was alone for the entire race. It’s easy to get in your own head. That’s something I’ve been working on, and will certainly set as a focus for my fall marathon.

The really cool thing about this past weekend – all three top females achieved PRs. Michelle, who finished second, is a fellow New Yorker, and the CEO/founder of Urban Savage Activewear. She signed up for the race because I’d mentioned it to her months ago while we were doing a shoot for her brand. Rebecca, who finished third, heard about the race because of the recap I wrote last year. Small world.

While I was 8 seconds shy of my goal, I am choosing to focus on the positives. I had a PR by over a minute. My left heel, which caused me some issues last year, felt 100% from start to finish, and has given no indication of discomfort in the days post-race. Could I have made up those 8 seconds somewhere? I don’t know. Physically, I’d like to think there was a little more left to give. But mentally, I was exhausted by the finish and doubt I could have given more of myself. Post-race, my legs are quite sore! Far more sore than after Frankfurt Marathon. I’m definitely feeling those hills in my calves, quads and glutes.

This week I plan on giving my body time to really rest and recover. I haven’t decided when I’ll clock an easy run back. Boston is waiting in the wings, but I am not going to let that change my recovery strategy. The lesson I’ve learned the hard way, and one many runners at some point learn – we cannot rush recovery. We are most prone to injury after a hard race. I am intentionally not racing Boston this year. I’ll run it, but the clock isn’t my focus. In fact, I don’t have any solidified race goals now until October. I’ll toss in some races. But it’s impossible to assume we can race well frequently without the big risk of injury or physical/mental burnout.

Perhaps the thing I am most proud of isn’t the new PR, but that I’ve cracked the code with how to coach myself well. There’s a reason most coaches don’t coach themselves. It’s a challenge to wear both hats simultaneously. But I know my body better than anyone’s. And I’ve been able to honestly access my physical and mental strengths and weaknesses. There are days where I stumble. But using Pfitzinger’s book with some slight modifications of my own got the job done this past weekend. I’m stronger, leaner, and faster at 34 years old than ever before. Part of that is dumb luck. Some of it is genetics. Some of it is simply training incredibly well. And of course some of it is race strategy – picking specific races for reasons. Set yourself up for success. There are no guarantees, but you can do things to better your odds.

Big thank you to the race organizers, volunteers, and fellow runners for making this past weekend one for my record books. And like anything, it takes a village. I’m filled with gratitude for the support in my life. Queens Distance Runners team mates, friends, coworkers at Mile High Run Club – so many supportive words along the training journey, not to mention texts, emails, and well wishes sent via social media. Special shoutout goes to Chris. I’m not the easiest person to deal with on race weekend, especially goal races. Over the years he’s learned to just let me be a little intense, and to roll with the punches.

Tips for Beginner Runners

The new year is on the horizon, and you have decided you are going to take up running! Great! Here are some tips to help you ease into a new sport carefully, so that you reduce injury risk, build as a runner, and have fun. Be patient and remember to accept that you can’t be an expert in anything overnight. Enjoy the journey and learn from your experience.

  • Start where you are! Nobody begins as an expert. If day #1 is literally day #1, simply start from today. Keep all running to a 4-5 out of 10 perceived exertion for the first 3-6 weeks to carefully build up strength and adaption to stress. You’ll be improving cardio strength, bone density, stamina and build mitochondria. Most of us start by running way too fast, and our bodies skip a very important step. Even if you can only hold your run for 1 minute – start there. Walk/runs are a normal place for many people to start. Alternating walk/runs for 20-30 minutes per day, 3-4X per week, and you’ll be surprised how quickly you’ll adapt.
  • Consistency is key – just like with anything new. Put your runs on your calendar with meetings and social events. Prioritize and then carve out that time to running. If motivation is necessary, recruit a running buddy for the journey, or listen to a podcast you love while running.
  • Don’t compare yourself to other runners! You don’t know their journey. But you do know yours. It’s new and in it’s infancy. Enjoy this new adventure.
  • Buy actual running shoes. Running can be a low-tech and fairly inexpensive sport, but investing in the right footwear can be a game changer with comfort and injury-prevention. While there’s no magic shoe for everyone, your magic shoe is one that feels like “home,” and supports the demands and needs of your body.
  • Once you’ve built some consistent runs throughout the week for 4-6 weeks, it’s time to start extending the long run and tossing in some speedier efforts. The long run should always be at an easy/comfortable pace, and you’ll build endurance by learning to spend extended time on your feet. Aim to increase long runs by 15-20 minutes, or 2 miles. Enough where it’s a reach, but not so much where it’s a shock to the system. Plan to build the long run for 3 weeks, pull back for one, and then rebuild.
  • Celebrate little victories! We don’t see or feel changes due to a new routine overnight. It takes a little time to adapt and grow. So don’t focus on the instant gratification. Instead, focus on that day or that week, and then own that accomplishment of successfully completing your runs!
  • Be mindful of hydration and nutritional changes. The odds are good you’ll need more water while embarking on a run journey than you did before. Sip water throughout the day, and be sure to hydrate after every run. It’s not necessary to drink throughout a run that lasts under 90 minutes if you go into it well hydrated. Always plan to refuel after your runs with a meal or snack that includes some carbs and protein to help aid recovery.
  • Rest days are important. While obviously you can’t run sporadically and get better, you adapt to the hard work while you rest. So get sleep. Get in 2-3 total rest days per week while starting out, spread throughout the week. It’s tempting to go balls to the wall. While that motivation and drive is great, it can lead to overtraining injuries and burnout – both of which can often be avoided.
  • Mix it up. Take a different route. Run inside and outside. Take a treadmill class (like with me at Mile High Run Club!). Recruit a running buddy. Switch up the time of day you run. You don’t know in the early stages what’s your best groove, so mix it up until you find it.
  • Have fun and set a distant goal! This should be an activity that brings something positive to your life, and enriches you. Not every run will be rainbows and unicorns, but most of the runs should feel physically and mentally good. Perhaps sign up for a 5K or 10K race in a few months and recruit your friends. Race in costume. Set a time goal. This sport is unique to you, so make it yours!

Tips for Handling the Not-so-Good Races

Races that go well and exceed every expectation make running feel so incredibly liberating. They are satisfying, empowering and simply fun. It’s these races that usually motivate us to keep signing up and racing.

But what about the races that don’t go well? The ones that fail to meet expectations? Sometimes they are a fluke. Other times they are an indicator of other things. It’s important to listen to the signals, watch patterns, learn and adapt.

Here are some tips for handling and dissecting a race that fails to meet expectations, and ways to adjust on the race course:

  • If the race is a goal, be sure to taper that week. Catch up on sleep and try to rest legs so they feel fresh for race day. If a taper or rest isn’t possible, know that performance may be compromised in a big way.
  • Weather is a variable we cannot control. Some runners love cold weather. Others do remarkably well in humidity. Be honest with your strengths and weaknesses. It’s wise to choose goal races at times where weather is to your favor.
  • Be realistic about physical capabilities and mental ones. Some days, our bodies are simply not ready. Other days, and these are the hardest to accept, our body is capable but our minds aren’t – or they give up.
  • It’s common for many runners to go out too hard early in a race. This will almost always backfire. If you know that’s your tendency, try to BREAK THAT HABIT. We cannot continue to do the same thing and expect the results to change.
  • When out on the course, and you can tell it won’t be your day, learn to not toss the race. If the A goal or objective isn’t in the cards, find a B goal. For example, yesterday I ran the Ted Corbitt 15K in Central Park. For various reasons, it was not a good day for me. So I decided to set the goal of holding onto Marathon Goal Pace – which humbled me as holding onto 6:50s didn’t feel as easy as I thought it would! But being 6 weeks out post-Frankfurt Marathon, and only 2 speed workouts in that time, I have lost some speed fitness. That’s okay! I had to accept what I had, and then work within those perameters. I didn’t love that, but I had to accept it and work with who I was in that moment.
  • Be honest about your goals, and how tangible they are. This is a tough one. It’s easy to dream big and find that goal time. But how likely is that goal for you? And when? That’s the tough part – honestly assessing potential, the training, the head space and the course. It’s okay to try something and fail! It’s okay to say “okay, I’m not there yet.”
  • On that note, be honest about whether you were truly ready for that goal that day. Our bodies are constantly changing and growing. Just because your running buddy is ready for a breakthrough race, that doesn’t mean you are. Don’t compare yourselves to others. Instead, celebrate those successes your friends or team mates have! Their success doesn’t make you a failure. You are your only competition when thinking about improving.

The good news is that the bad races make the good ones that much sweeter. Truly. Someone who always succeeds begins to forget just how special and amazing it feels. Struggling is normal. It makes you human. But if there are patterns, don’t ignore them – the good and the bad. The good: you’ve been doing something right for yourself in preparation and on the course. The bad: something, or many things, need to change.

Setting Goals, Assessing Weaknesses, and Moving Forward

Last week I posted about the importance of the off season. Today I want to personally share how I handled my off season, and what lessons I learned about myself as an athlete in my latest marathon cycle, and how I’ll plan to make changes in the future. It’s important to understand that our bodies will adapt and change to anything we toss at it – with time, consistency, and a solid combination of work and recovery. It’s always easier to be the coach than the athlete, and I’ve worn both hats for myself for the last few years. While I know my body and my strengths and weaknesses, it’s not without its challenges.

Frankfurt Marathon Training: In Spring I dealt with my first injury in 5 years. I have a heel spur in my left foot that became irritated, and plantar fasciitis stemmed from that heel. They were essentially one big issue. While I ordered special orthotics, put my foot through electrotherapy (not pleasant nor cheap!), and did everything I could, I was also asked to stop running at full body weight. So with Frankfurt, my goal marathon, waiting in the wings on October 29th, I knew the clock was ticking. I ran the entire month of June at 50-80% of my body weight on the Alter-G at Finish Line PT. The monthly membership there was beyond worth it. I was able to run – which I needed physically and mentally. In July, 15 weeks from marathon day, I was given the green light to run outside. I had 15 weeks to go from base mileage on an Alter-G, to chasing down a PR. There were times my foot still hurt leading up to Frankfurt, but at least I knew how to manage it. With a pretty short window of time, I decided to be conservative with mileage. My highest mileage week was maybe 45 miles. My longest run, 20-milers. I supplemented my training with 5-7 hours of weight training per week.

Frankfurt Marathon Reflections: Moving forward, I’d ideally have had a few more weeks of official training, and some time to build solid base mileage outside. That’s my hope for my fall 2018 goal. Also, if I’m honest about my weaknesses, I fell apart late on the course. The weather was tough, and that made me lose my head game. However, my body was capable of more than I accomplished out there – even in those conditions. Therefore, some longer long runs (21-23-milers), and some more negative-split/progressive long runs are what I’ll need to develop a stronger mental space for those late miles. I’ll also plan to increase weekly mileage a bit for next fall. I know I’m not a high mileage athlete, but I think I can add a bit more and still feel healthy and strong.

The Off Season: I’m incredibly disciplined as an athlete. Despite the fun foods I post on IG (and don’t get me wrong – I love all foods!), I also track everything I consume – the good, the bad – I track it all. I’m also disciplined with my training. I can eat a lot because most of the time I burn a lot. I’m training 2 hours per day, on average. That buys me a lot of extra calories. But during the last 4 weeks, I’ve allowed myself to relax. In fact, while in Mexico for a week’s vacation, I didn’t track a single calorie or activity. For the first time in a VERY long time, I gave myself a guilt-free, no rules, do what you want, vacation. I ordered guacamole with everything. I inhaled corn chips like it was my job. I ordered margaritas and buckets of beer without hesitation. It. Was. Fabulous. The month of November had minimal training (some lifting in the gym and minimal mileage), and I tried to really relax, reflect on my training, my accomplishments and my weaknesses, and how to better train and race in 2018.

Moving Forward: So after a training cycle that, despite the bumps along the way, still lead to a marathon PR, I have reflected, rested, and am ready to get back to work. I have no idea how much weight I’ve gained in the last 4 weeks. I refuse to weigh myself right now. I should be focused purely on the training and adapting. Race weight isn’t the focus at this time. But my mind is ready, and my body feels recovered from the marathon – and that’s what’s most important.

My goal race for early 2018 is the Saint and Sinners Half, in Nevada. I ran it last year, set a 6+ minute PR, and won. This year I am going back and hoping to break 1:20. That’s a blazing 6:05 minute mile average. I could NEVER do that on the average half marathon course. But this one is 1200 ft. net downhill, and I run downhill really well. You better believe I’ll be getting my quads and calves ready. I’ll then run Boston Marathon. No goals in time for that right now. I will simply see where my fitness is after the half. I may offer to pace a friend or team mate. I’m not putting any pressure on Boston. Last year I neglected the recovery necessary after the half, and I think that’s what began to cause my foot issues. I won’t make that mistake again. After Boston, I’ll plan for a little off season, and then gear up for a fall 2018 marathon. Right now I’m seriously considering Saint George Marathon. It’s known for its 2000+ net downhill, and being a beautiful course. Again, downhill races aren’t without their challenges. But I know how to train for that and I think that would be a great course for breaking 3 hours. But for now, my eye is on the Half in February. I have 12 weeks.

Advice for You: Above you can see how I’ve handled and structured my goals. As you look towards 2018, space out your goal races in a realistic manner. We cannot do everything. Give your body TIME. Rushing into something, especially a marathon, can be quite risky. Assess your strengths and weaknesses. What should you focus on this year? Put together an organized plan, hire a coach, or find a running club. A clear plan will reduce injury risk and help with motivation and consistency. Lastly, take and embrace the off season. You will come back better.

 

The Reason for the Off Season

The off season. Most runners are really bad at this. It’s incredibly tempting to cross that goal finish line fired up and ready to dive into the next goal. Even if legs feel great within a day or two of that goal race, it’s important to relax and PAUSE. I completely understand that post-marathon high. I clearly remember days after my first marathon, signing up for two spring marathons with all the enthusiasm in the world. We feel invincible, fired up and inspired. PAUSE. Injury risk is incredibly high within the days/weeks following that goal marathon. Even if you FEEL good, trust that there are things that are broken down and rebuilding. Remember that just like the hard work and the taper, a reverse taper is necessary. The best marathoners in the world take an off season. None of us are the exception. How long or dramatic of an off season an athlete needs will vary. But when in doubt, be conservative.

During your off season, use that post-run high to push you towards recovering and rehabbing any aches and pains. Spend the time to lay out your goals for the following 12 months in a realistic way. Honestly look back over your strengths, weaknesses, and what should perhaps be the focus of your future training. We all have natural talents that translate to running. We also will all have natural weaknesses. The more you know yourself, the better you can train in the future.

Looking towards 2018, I’d advise a few tips for planning:

  • Be aware of any travel you have planned. Out of town weddings, vacations where training may be compromised, etc – honestly factor those things into your calendar for next year. For example, I try to plan vacations where training conditions aren’t completely compromised during marathon training. Certain climates and locations are more or less supportive of training. Can you have gym access? Factor that in now. Or plan that vacation to the islands or with day trips for AFTER that goal race and during your off season.
  • Make sure you budget some recovery into your calendar. Runners want to do everything, and this can be dangerous. Do NOT plan races in back-to-back weekends. Pick and choose. Otherwise injury risk and burnout will at some point occur.
  • Choose races you WANT to do! The options are overwhelming. Think about you and why you want to run a specific race. Is it a fast course? Ideal weather? Scenic? Bucket list destination race? Friends and family want you to do it with them? Do what’s important to YOU, but be realistic. For example, as great as NYC Marathon is, it’s rarely that PR course. So if you want to knock your marathon time down or fight for that BQ, there are FAR better options out there. But if you love that course, then compare previous accomplishments to that course and that course alone.

When you slowly exit your off season (coach is doing that this week after 3 weeks completely off from running – okay, I went for 2 very easy 4-milers in that time), build back carefully. For example, don’t dive into a track workout on your first run back. Ease into things with a week (or weeks!) of easy-effort running. Then you can begin to think about adding intensity. Your body won’t lose everything during the off season. It will bounce back quicker than you think. But stay patient and conservative. Think big picture. And finally, while easing back into those miles, focus on FUN! Embrace a little structure-free running.