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!

Running by Exertion

Running out of one of the tunnels, Saints and Sinners Half Marathon 2018.

Runners are often caught up in numbers. We measure our runs by distance or time, and often chalk the success of a run or determine our fitness by our paces. While numbers should certainly play a motivating and informative role for many runners, it’s important to listen to our bodies. After all, a 10:00 minute mile may be a sprint for one runner, a tempo pace for another, and a recovery pace for a third. While 10:00 minute miles will always equal 6 miles per hour, what that pace feels like will vary per person. And that’s incredibly important – especially for newbies or runners coming back from a hiatus or injury.

Despite all the cool techie gadgets, our bodies simply understand exertion or effort. It’s important for us to be able to honestly feel our efforts and listen to our bodies. Most weekly runs, regardless of talent or speed, should be done at an easy/moderate effort. Most miles should feel low stress. That effort will give us all different numbers. That number may also greatly swing one way or another based on weather, altitude, sleep, nutrition, and so on. Perhaps one of the greatest mistakes most runners make is running too much at an effort greater than prescribed. I’d be the first to admit that for years I’d run my recovery runs too fast, and then I’d be wiped out and cooked before I’d even start a speed workout.

Learning to listen to our bodies and understand our efforts takes consistency, time, practice, and self awareness. I recommend runners ditch the music whenever possible, so that they can tune into their body, form, breath rhythm and run without distractions.

It’s also important to remember that our devices can crap out. While GPS watches and apps. can give us useful data; buildings, mountains, tunnels, and simply bad weather can mess with our device. If you are 100% relying on that device, your workout or race could greatly suffer. It sucks when technology fails us, but there should be a calm confidence in knowing your body as a runner.

For my new runners, I try to stress the importance of exertion. For one thing, we are completely shooting in the dark if I tell a new runner to run 10:00 minute miles for their first run. That number could be way off base and inappropriate for them. Instead, go for a run and keep the exertion to comfortable/conversational, or a 4-6 out of 10 exertion and no harder. That device can then later give clues as to the current fitness based on the number on the watch, assuming the exertion was honest, and how to gently progress their training.

To drive this concept home, I’ve known a few coaches in my day who don’t want their athletes looking at their watches during track workouts. Even with a very specific time goal, working incredibly hard, some coaches want their athletes to lock that rhythm and effort into their body. To be huffing and puffing and thinking “yep, this feels like a 10:00 minute mile,” without the watch can almost feel like running blind. While I used to constantly look at my watch, I’ve slowly tried to learn to rely on myself more and my watch less. I still glance at my watch during my track workouts, but now only halfway through that repeat or interval.

When a watch malfunctions on a training run it can be frustrating. When it happens on a race course, it can be the thing that truly throws a runner off their game. If that happens, relax and focus on your exertion. Use mile markers, and try to do the math in your head. If you know the course elevation, you’ll know where you can potentially cruise and where you’ll need to really dig deep.

Just the other weekend at Saints and Sinner’s Half Marathon, my watch went crazy during the second half. The first half of the course is essentially in the desert. No big trees, mountains or buildings, it’s simply open. The first half is also incredibly fast, and so it was a strategy to go out and use the downhills to bank some time for the gravel portion. The second half includes about a dozen tunnels, and you hug part of a mountain. I expected my GPS to get a bit off (the race website gives a head’s up to expect this), but it also happened at the place in the course where you are on gravel, and have a little uphill. Suffice to say, not the easiest place physically or mentally to have focus unravel. Despite the slowing time on my watch, I told myself to keep my head up and keep grinding. I knew the final 2.5 miles would be fast, and I just had to hang tight.

Here’s my splits according to my Garmin:

5:42, 5:52, 5:49, 6:17, 6:02, 6:07, 6:29, 6:39, 6:42, 6:33, 6:22, 6:05, 5:27 (for .92 miles). GPS finish had 12.92 miles, so it was off by almost a quarter mile.

Now, I could have totally lost my head out there during miles 7-10. In fact, a few years ago I probably would have shut down. But being able to focus on my form and exertion, while reminding myself that a PR was going to demand a whole lot of discomfort – I was able to focus on the mile markers and do the math in my head. Knowing my goal was just slightly out of reach was enough for my to keep fighting.

Last year at Boston Marathon, my exertion and watch weren’t matching up. Between the warm weather and being on antibiotics for bronchitis, I stubbornly went out at my goal pace. By mile 14, I knew my exertion was way too high to sustain for the remaining 12 miles. I could feel myself quickly dehydrating, and the effort and pace wasn’t sustainable. On that day I decided to pull back on the pace and not fight myself. If I had married myself to the watch and the plan, the odds are good things would have gotten incredibly ugly out there.

My hope is that whether a newbie or an experienced running veteran, you embrace the concept of exertion. The better you know your body, the wiser an athlete you can be.

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.

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.

 

Race Report: Oddessey Half Marathon

Around mile 10.5, coming over Falls Bridge.

Around mile 10.5, coming over Falls Bridge.

As my first of 16 weeks into marathon training came to an end, I decided to take my first long run to a race course. My program called for a 13-miler, with the final 5 miles at Marathon Goal Pace. Negative-split runs aren’t easy, especially long runs. With other runs out there, and fluid stations every 1-2 miles, I decided a race would be a slightly easier way to focus on this first long run, practice hydrating with cups, and pacing myself amongst a crowd. So I hopped into the Oddessey Half Marathon, in Fairmount Park, Philadelphia.

The Oddessey Half is a race capped at about 3000 runners. It’s well organized, clearly marked, and there’s a pretty great Beer Garden at the finish line – courtesy of Sly Fox Brewing Company. The course has some pancake-flat miles, and some super extreme hills. It offers a little bit of everything. It also offered soup-like humidity. The predicted thunderstorms for Saturday night that would have swept the humidity away never showed, so when I stepped outside at 5am, it was a sticky,80+ degrees, with humidity over 75%. An additional challenge.

It was a good thing the race started at 7am, as every minute counted – temperature and sun intensified with every mile. While some miles had ample tree coverage and shade, other miles were in full-blown sunshine.

With the extreme humidity, I made an executive decision to adjust my plan and run the 5 marathon-paced miles at the beginning of the run. This turned out to be a smart move. I maintained Marathon Goal Pace for about 8 miles because I was feeling really good, and then allowed my body to slow down a bit. The humidity began to grind at my gears, and so I willingly let pace go. After all, this was supposed to be a long run and not my race.

Running with other runners is always an education. I’ve learned so much about myself as an athlete, being patient on the course, and how to run and race smart. I used the athletes around me to push the pace in the humidity for those first 5 miles, and then I willingly allowed runners to drop me and make their own choices while I did my own thing. Instead I focused on my form and efficiency, and spent moments observing other runners out there. I did more passing between miles 4-10 then I expected, including about a half dozen ladies who had gone out fast. As I gained on them, I could tell they were hurting. You can learn so much by a runner’s stride, form, and breathing. You can tell if that person will try to hang onto you or willingly let you go. I passed my final female around mile 9, putting me in 4th position. I never saw another lady out there for the remainder of the race.

Humidity is extremely humbling. Few runners handle it well, and for me it’s usually a matter of time before my body crumbles. Around mile 10, I remember my head feeling hot. I also remember my pace drastically dropping by about 15-25 seconds per mile. My quads began to feel like cement bricks, and my feet began to lose their quick and powerful contact with the ground. Instead I could feel every stride becoming heavy and slow. Dehydration was becoming an issue, and I was ready to be done. That final 5K was a grind, and some of it in full sunshine. The final mile of the Oddessey is a pretty epic climb – you run down it around mile 3, so you know what you have in your future. That hill had no shade. When I finally made the turn off of MLK Drive and to the hill, I was glad to be so close to the finish, but also dreading the abuse my tanked quads would take. I tried to relax, but even as my pace slowed, it was a struggle. My right calf felt as though it was going to cramp a few times, which is rare for me. So I did something I rarely do – I walked part of the hill. Yes, I stopped running and power-walked up part of the hill. I didn’t care if 10 females were about to pass me. I kept telling myself to be smart. This was a training run. I had a track workout on my calendar for 48 hours in the future. I needed to make good choices. So I did a walk/run negotiation, which probably was not expected for 4th Place Female, but there you have it.

The final quarter mile is flat, and I just let my body lead. A runner near me asked to kick with him, and though tempted, I refused and told him to drop the hammer. Again, not my race. Just a run. A run I was VERY happy to be finished with. I crossed the finish line tired, dehydrated, and happy at my pacing and decisions.

I waited at the Beer Garden, drinking a few pints and chatting with runners as we cheered in other finishers. Multiple runners collapsed on the final stretch, needing medical attention. Two were taken away in ambulances. On the course a runner dropped out and needed medical attention near me around mile 5. Watching runners in serious destress made me even happier with my decision to run smart, hydrate often, and respect the weather. Some days we learn lessons the hard way. I’m glad this was I day I didn’t need to.

Las Vegas Rock ‘n Roll Half Marathon

With my cousin, Kristen, after the race.

With my cousin, Kristen, after the race.

The only bad runs and races are the ones we don’t learn from. That’s what I told myself around mile 9 of my goal race for the Autumn 2015 season. The race had not gone according to plan one bit, but I did the best I could to put one foot in front of the other as winds howled up and down the Las Vegas Strip. I don’t doubt there are many lessons from Sunday night’s race – both for myself and for you when your race doesn’t go well.

I went into race week nervous (that’s normal for me), but also fairly confident in my ability to achieve my goal: run between 1:25-1:26 at the Las Vegas Half Marathon. I was going into race week totally healthy – no aches, pains or injuries. And while everyone around me seemed to be fighting off colds or stomach bugs, my actions to obsessively avoid getting sick paid off. Weather looked to be excellent for race day – until it didn’t. As I got closer to race day, I began to pay closer attention to the weather, and reality was slowly sinking in: conditions for the race were going to be windy. And not just “oh hey, there’s a breeze” windy, but 20-40MPH winds, windy. The positive about the Vegas course is that it’s extremely flat, and is an out-and-back, so ideally head wind would at some point be tail wind. The negative thing about the course is very wide, open and empty between those huge casinos, leaving you very exposed.

I told myself to take the advice I’d give my runners: find the 1:25 pacer, tuck in behind the group and let them break the wind. If I could even the odds with the weather, I still had a shot at beating the clock. To keep my confidence up, I looked back over training – tempo runs in humid conditions where I’d knocked out 6:20-6:35 minute miles over rolling hills, telling myself I had to trust the work I’d put into this race. As I walked to the starting line from MGM Grand, I refused to let the heavy gusts of wind shake my confidence. I found some space to warmup my legs and settle my mind.

In the first corral, I easily found the 1:25 pacer. As we stood for final instructions and the National Anthem, I locked eyes with the 1:25 on his back, and told myself to never lose focus from that number. Match that pacer stride for stride, and crush that PR. My focus felt strong, and I was ready. The first mile was a beautiful 6:29. Perfect. I positioned myself well, and told myself to relax, stay strong and tall, and settle into my cadence. At around 1.5 miles in, I glanced at my watch because I felt like I was working a little too hard. My watch read 6:12 pace for that mile. To my confusion, the pacer wasn’t settling in and relaxing, but was continuing to push. Refusing to panic, (though I definitely felt a moment or so of it sweep over me), I knew I had two choices: stick with the pacer and allow the crowds to protect me from the wind, or settle back into my honest pace of 6:30s. I decided to run my own race, and the pace group slowly pulled further and further out of reach. I never saw the pacer again. So I had to abandon my plan, and my only real shot of a PR. I continued to push and fight for that PR, but the work I was doing to maintain those paces began to really concern me.

There were blocks where you felt like you were doing all you could to not move backwards, some blocks where a cross wind would push you around, and then tail winds that would suddenly propel you forward. The few dead blocks were heaven, and the rare chance to really breathe and get back to good and efficient form again. When I ran over the 10K mat, I knew I was on pace for a PR. I also knew that unless the winds stopped or were going to be at my back, at some point I was going to tank. I could feel it. I couldn’t get oxygen into my body efficiently with the winds and at some point, I was going to pay the price. Still, I told myself to hang on and keep pushing. Perhaps the winds returning wouldn’t be too bad. Wrong. I rarely curse while racing, but as we made a few quick turns up at the top of the course near Fremont Street and around mile 9-10, I remember vocalizing my exhaustion as the wind knocked me around. It was about that time where I felt my effort sustaining, but the number on the watch going up. I was working so hard, but my cooked legs weren’t full of pep and strong form, and my arms didn’t feel like the strong and powerful support I’d worked so hard to develop and carry me when I fatigue, but rather like limp noodles.

Around 10 miles into the race I crossed the mat in 1 hour and 8 minutes. A quick reality check between the head winds I had the entire final 5K, and how tired I was from battling for 10 miles – I knew then that a PR wasn’t happening. There was no way I could run a 5K in 19 minutes or less in those conditions. I’ll admit I wanted to cry and shout because I was so tired and so pissed off about the weather. I had put so much into this race. But I also told myself to take a quick step back and keep my perspective. If you stay healthy, you get another shot at your goals. One race isn’t the end of the world. Today was not going to be my day. It was also around this time that it began to rain. Cold, windy, and now rain. It was almost comical. It rains in Las Vegas about 21 days PER YEAR. And here I was, 5K from the finish wondering how today had gone the way it had.

Now it’s not like I was the only runner out there suffering. Everyone I passed or passed me was working so incredibly hard. There were no smiles, laughter, or jokes. It was all hard work. I thought about what possible goals the runners around me had set for this race, and how close they were to achieving them. So without really thinking, I switched over to coach mode. If I wasn’t going to PR, my finish time didn’t matter to me. I did my best to be positive and supportive. I figured there was so little positively out there, I’d do my best to add a little.

Upon crossing the finish line, I spotted a runner who had been with the 1:25 pacer with me at the beginning of the race and who had at the time of his surge in pace stepped with him. She finished within a minute or so of me. I walked over to her to say something positive to her for racing in tough conditions. It turns out the 1:25 pacer dropped a 5:55 mile for the second mile of the race – a pace faster than this runner’s 5K race pace. She was pissed. And rightly so. As a pacer it’s your job to run that designated pace. Of course a pacer is human and can make mistakes, but going from a 6:29 to a 5:55 is pretty ridiculous. The quick miles early on had cost her the race. Ironically we both pretty much had the same race time – we just got there differently.

As I walked through the long exit chute, my disappointment began to really creep in. As I wrapped myself in a Mylar blanket, two women came over to me. They had just finished the 10K, and wanted to tell me I looked strong as I finished, and was an inspiration in physique and speed. They were so positive and still smiling – even after running a 10K in the wind for almost 2 hours, that I had no choice but to smile and engage in conversation. Every time I wanted to turn inward and accept my disappointment, something or someone pulled me out. By the time I saw Chris and Kristen waiting for me, my mood was alarmingly happy – they had both expected me to show up looking defeated and in tears, and instead I was smiling.

My expression here sums up my feeling on the race.

My expression here sums up my feeling on the race.

So if and when your target race goes poorly, remember two things: it’s okay to be upset and disappointed. If there was a mistake you made, learn from it. If the lesson is to simply roll with the punches with the things you cannot change – that’s a tough but valuable lesson to learn. The second is to hold your head high and walk away from the finish line as happy and proud as you can. Stay healthy, and there will be future races. And for every bad race, there will surely be some great ones.

It’s been a few days since the Half Marathon, and I am floored by how sore I was after that race. Not just my legs, but my arms and abs, too. The number at the finish line may be a far cry from my goal, but there is no doubt about how hard I worked out there. It’s a little humbling how beat up I was for a few days!

Practice Makes Perfect

I am asked all the time if it is a challenge to coach others and still train for my own goals. Yes, it is. It’s very hard, and every decision I make affects my own training. Some weeks I am 100% selfless, and cancel my own training to run beside my athletes. Other times I try my best to find a balance, but even then it’s pretty tough. Would I change my job in order to protect my own aspirations? Nope. Not a chance. Being a coach is truly the best. And let’s face it, it’s not like I am sacrificing the potential to make it to the Olympic Trials.

However, I have recently had to luxury and good fortune to hop into a few races. Again, it’s rare that my weekend mileage isn’t determined by coaching or pacing. It has been a really nice treat to be back at the starting line. The two races I recently ran were used as practice as I work towards my own goal race, the RnR Vegas Half Marathon on November 15th. Going through the motion of race morning is fantastic practice.

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Post-race with some of my City Harvest Charity Team runners.

The first race of Autumn was the NYCRuns Squirrel Stampede 10K on September 26th. I am terrible at 10K races, and usually avoid them like the plague. But I had organized for some of my charity runners to run the race as practice for NYC Marathon, and figured I should run the race too. Turns out I won the race, breaking the tape for the first time in my life. Ever. I’ve won races before, but they never put the tape back out for 1st Female. That was really fun! I also won $100.00 – not enough to go pro! Ha! And I ran 6:36 minute miles, which was pretty much my goal for that day – lock in my hopeful goal race for RnR Half. The cherry on top of that day was cheering in and high-fiving friends, private clients and my charity runners as they finished. I was more excited for them than what I’d achieved. Turns out I ran a 10K PR that day, which is easy to do when you rarely run 10Ks! I’ve still run a 10K faster – in the middle of a 10 Miler. Funny how that works.

The second race was the Brooklyn Greenway Half Marathon on October 18th, My goals for this race were a little different and I had two goals: 1) run 6:50-7:00 minute miles – no faster! and 2) don’t abandon goal #1, especially if and when the lead females take off. I am happy to say I ran an average of 6:49s (so close to 6:50s!), and even when I was dropped from 2nd female to 4th female, I held back and never once pulled ahead or tried to break those runners. While the competitor in me was a little bummed to finish 4th female and 1st in my AG, I was also thrilled that I stuck to my plan. My weakness has often been going out too fast, and the last few years I have really tried to break that habit and when I’ve succeeded, it’s usually a great race.

Both races were pretty small, and I was alone on the course and barely able to see the runner ahead of me at times. Mentally, I find that tough. I also find it tough to run without music while folks fly by with their ear buds in, breathing heavily. But I tell myself in those situations that the mental focus it requires to stay calm and grind away at the course will be helpful, and hopefully in a large race I won’t need to mentally work quite so hard. However, in a large race there are other challenges. Racing is fun, and I want to find a way to get back to using races for some quality runs and fitness tests more frequently in the next year.

Winning the Squirrel Stampede 10K

Winning the Squirrel Stampede 10K

On deck, I am clocking 26.2 miles at the NYC Marathon with one of my clients. Then two weeks later, it’s RnR Vegas Half. That’s the big goal race. I know in order to achieve my goal time, I will need to be aggressive but smart. There will be some risk, and it may backfire. However, I am willing to gamble. I am willing to go out hard (not sprinting) and see what I can do. Worst case is I don’t achieve my goal time but learn something from my mistakes. Best case – I walk away with a cool new PR and a satisfying sense of achievement. No matter what, I will show up to do my best, leave it all out on the course, and try to walk away from the finish line with a smile on my face. This sport can really hurt and humble you, but I refuse to lose sight of my love for it.

The Aches and Pains of Training (and how to handle them)

Training for a sport or event always brings with it aches and pains. However, some aches and pains are part of the training process, while others should not be. Sometimes it’s hard to gauge pain and what to do about it. I am not a doctor, but I do have experience as an athlete and a coach in navigating these training waters, and want to bestow some tips for how to minimize pains, and also how to react to the different kinds you may encounter in training.

If you are training for something that is a challenge for you, there will be days and weeks of feeling sore, tired, perhaps with that “heavy leg” feel, or general muscle fatigue often associated with weight training, running or walking on challenging inclines, or moving really fast. These “growing pains” are not just saved for elite athletes or marathoners. Training for your very first 5K, trying to really run hard and race a 5K to the best of your ability, running your first trail race, blazing through a 400M race – if you are pushing yourself hard, whatever that means for you, you will certainly feel it.

Aches and pains can be challenging for runners to handle. For example, I know plenty of folks who will train through anything. They could have a fractured foot, and they will still be out there hammering out speed on the track. Others will refuse to take rest days and expect they can work through anything. Is this the best thing for a runner? Absolutely not. Then there are the runners who, the minute something feels uncomfortable, whine and refuse to navigate that uncomfortable feeling that is part of training. That runner will have a very hard time on race day when the going gets tough, because they refuse to adapt to the fatigue and uncomfortable feeling that usually comes with racing or completing a distance. There is, however, a happy medium between these two extremes. That runner is the one who will be most successful. It takes time, practice, and self-awareness to become that runner.

Here are a few tips that can help you push towards your goals while also being safe:

  • Take recovery and active recovery days when sore. You cannot expect to go from 0-60 successfully. Your body needs time to be stressed and adapt. This cannot happen over night.
  • Sore and achy muscles often feel better when stretched, foam rolled and iced. I often find that things loosen up if I go for an easy run or walk as active recovery. It may sound strange, but gentle exercise the day after a long or hard effort can speed up the recovery process.
  • If something feels tender at the beginning of a run but feels better the longer you run, you can carefully continue your workout. If things don’t feel better or begin to feel worse, call your run quits.
  • We all have a different history before tackling goals. Be aware of your body history and your potential strengths and weaknesses. We all have them. For example, I know my left IT band gets tight and hip flexibility can be an issue for me, so I am very much aware of my hips when I run – especially long runs and speed runs. I also do strength training to support and strengthen that specific weakness. Another runner may have other issues.
  • There are some “injuries” many runners find they can train through (carefully!) and others they simply cannot. A break, fracture, tear, dislocation, tendonitis – those are all things that will and should sideline a runner from training. Some chronic “injuries” like runner’s knee, plantar fasciitis, IT band syndrome – can be carefully trained through – though you can expect some additional rest days, PT, and additional care. Always discuss your aches and pains with a doctor or physical therapist before self-diagnosing.
  • There are very few injuries where rest, ice, compression and elevation are bad ideas. So when in doubt, follow those steps.
  • It’s easy to panic the minute something feels unusual. Try not to have a meltdown, and remember that a few days off from training isn’t the end of the world. If it turns out your pain is something serious and your future goals need to be paused, do your best to follow medical advice and focus on being the best patient possible. Many athletes are horrible patients, and don’t help themselves get healthy ASAP. If you have a bone issue, talk to your doctor about your diet, and how you can best kick your bone density up and fuel your healing process. If you can still train without impact, be proactive about training in different ways – which will certainly help your sanity without hurting your recovery.
  • Have a network of doctors, physical therapists and perhaps trainers (running coach and/or personal trainer) who can guide you and be your support system. Only work with folks you really trust. Having that “team” behind you will certainly give you what you need to safely achieve your goals.

Training is hard. It’s not for the weak – physically or mentally. It will bring with it aches, pains, achievements and milestones. Hard work pays off. Just make sure you are honest with your body, goals, and how you plan to safely get there. Best of luck for an awesome season! – Corky

Report from the Trenches: Atlantic City Half Marathon

Around mile 9 of the Half Marathon.

Around mile 9 of the Half Marathon.

There are many things on race day we as runners can control. There are also a few things we simply have zero control over. Weather is one of those things. At the Atlantic City Half Marathon on October 13th, I had to accept the given weather forecast, adjust expectations, and dig deep.

I have been pretty darn lucky in my running career to rarely experience bad weather on race day. The AC Half was going to throw me a curveball: 30 MPH winds, with strong gusts. All I could do was settle into a good pace, and adjust accordingly. I was originally planning on using this race as an opportunity to test out my marathon training and to get my head in the game. While I was able to keep my head in the game, I had to abandon the notion of running a pace I had set my mind on.

The AC course has lots of twists and turns, and so I had hoped I could take advantage of some tailwinds. No dice. Somehow, I never got a lucky break. If there wasn’t a head wind, or cross wind, there were swirling gusts. A few times I was knocked sideways. I even had one of my legs knocked into the other. My race bib flapped in the wind, my visor almost flew off, and there were times where I had to lean forward and drive forward with the top of my head.

I had to abandon looking at the clock or my Garmin, and just focus on getting the job done, regardless of my finish time. I crossed the finish line in 1:35:11, one of my slowest Half Marathon times ever, but it didn’t matter. I had forged through a hard race, kept my focus, and never once experienced PTSD – which has plagued most of my races since Boston.

My medal and my Age Group Award

My medal and my Age Group Award

Thankfully, all of the other runners were in the same boat and their times were also slow. I finished 8th overall female – out of 740, and 3rd in my age group. Despite my compromised race time, I am happy with my performance. True, it’s not a race I can use to accurately calculate the marathon in November, but it was a good test of mental grit.

I suppose the lesson of this race is this: sometimes you cannot focus on the time on the clock. Sometimes the race is about you and the other runners, and how you all handle the circumstances at hand. Sometimes all you can do is adjust and forge on.