Post-Marathon Advice

corky_fitness-2642finalwsharpeningflatwebSo you just ran your goal race for the season, and are riding a high and eagerly filling your calendar for next year. First, congrats! It’s an exciting feeling to finish your goal race – especially a marathon. It’s also common to set new goals, get excited for the future, and get back out on the road to get back to work!

Relax. Rest. Recover. Most marathoners jump back into running or running hard way too soon after their goal marathon. I understand the excitement. And many runners get nervous they will lose the fitness they spend literally months building. The idea of taking a few weeks off sounds unacceptable. There’s a fun half marathon in a week or two. There’s that Turkey Trot – I can’t possibly miss it!!!! Yes. You. Can. You need to remember a few things after crossing that finish line. The choices you make in the few days/weeks following that goal race can have huge implications on your future as a runner. I know, you may feel decent. But that doesn’t mean your body is actually recovered. In fact, injury risk is extremely high after a goal marathon, and immune systems usually drop briefly. This is your prime opportunity to get sick. Or injured. And you may not feel injured until a few months from now.

It’s a blessing but also a curse to have so many races hosted every weekend. The feeling of missing out, skipping an opportunity, not running with friends – I get it. But it usually isn’t worth going and putting your body through stress when it isn’t ready. The consequences could mean being forced to stop running for a few months or even a few years. And don’t underestimate mental burnout. Your brain needs some time to rest, reset and be on board to train for your new and exciting goals.

Maybe now you are on board with the recovery for a few weeks, but not happy about it. Okay, here are a few tips and things you can do to enjoy this time while losing minimal fitness and staying active in the running community:

  • Volunteer or go cheer at upcoming races in your area.
  • Ease into some easy cross training a week or two after your marathon.
  • If you dealt with injuries during training, address them now. See a doctor or physical therapist. Address weakness, tightness, and habits. We all have them.
  • Revamp your nutrition and cut back a bit on all those carbs and focus on fruits, veggies, lean proteins – try new recipes and have some fun in the kitchen!
  • Maybe try yoga, pilates, and a weight training routine during your recovery.
  • Catch up on sleep, your social life and any projects that were on the back-burner while marathon training.
  • Throw a party to celebrate your achievement! You may inspire a few friends to run the next year.
  • When the dust settles, write about your race experience. What worked well, what was tough or a mistake, and be honest. Your running journey will adapt over time. Learn from each race.
  • When you ease back into running, do it with no pressure or expectations of time. leave the watch at home and go by effort and simply enjoy the miles.
  • Trust that your body will bounce back and loss in fitness will be minimal, while injury risk will be extremely low and your body and brain will be ready to dive back into working hard.

Congrats again on your recent achievements! Now recover. As I say to my athletes, the rest and recovery is just as important as the hard work. Now is the time to really embrace that process. I want you clocking happy, healthy, and strong miles for years to come.

Running Injuries, Goals and the Gym

Berlin Marathon. Low mileage, lot's of time in the gym. Pretty good PR - 3:03:30.

Berlin Marathon. Low mileage, lot’s of time in the gym. Pretty good PR – 3:03:30.

It’s that fun time of year when there are literally dozens of races every weekend – from small 5Ks and 10Ks to some very large half marathons and marathons. The running community is filled with taper nerves, stories of recent race experiences, and reflections and goals for the new year. It’s a pretty awesome time to be a running coach and to watch the weeks and months of careful planning and training begin to pay off with some really incredible race finishes, personal records, and lessons learned.

I find that the journey can vary quite a bit per person. We are all different, and we adapt to training, goals and work load differently. I couldn’t help but notice while I was out for an 8-miler today how many runners I passed with medical tape, braces or bands on their body. It made me a little sad, angry, ad motivated to blog about it. In the non-running community, most people still assume running is bad for our knees. In fact, I cannot count the amount of times an acquaintance or total stranger says something negative about running and joints when they hear I run and coach runners. In fact, quite the opposite is true.

This isn’t to say that repetitive wear and tear doesn’t have consequences – cyclists, swimmers, dancers, tennis players – each sport has it’s own chronic injuries due to the muscles, tendons, ligaments and joints used repetitively. However, when done the right way, we actually usually stay far healthier and active when we use our body instead of sitting on our butts. Can running mess up knees? Sure. That will vary per athlete, their genetics, history, form, training practices, and overall strength. I come from the philosophy where most injuries are preventable, and most runners you see taped up simply didn’t train well. Usually they took on too much too soon (mileage or stress), or are incredibly imbalanced and could benefit from some serious strength training, cross training, stretching – or all of the above. Most injuries are preventable. Some obviously are not, and require immediate medical attention, and the diagnosis and advice should not be ignored.

Here’s the funny thing – most injured runners will willingly admit how much they are in pain, or how much their potential has been compromised, but yet they won’t take the necessary time off to rehab and recover. As a coach, I cannot help someone who isn’t willing to take the help. That may be the toughest part of my job. Knowing what needs to happen, but having an athlete unable to accept the work load, recovery, etc – to get there.

And so after witnessing all of those taped up runners today, I thought about myself and my running. I haven’t been injured (thankfully!) since 2012. I was forced to take 8 weeks off from running back then, and it was the worst two months ever. I swore to myself I would do what I could to avoid the injured list in the future. And so I finally began to take my own coaching advice. I also began to really listen and learn from my body. Dare I say, I began to train smart. Even when clocking 100-mile weeks while Ultra Marathon training in 2014, I quickly learned I needed to eliminate all speed work and simply focus on mileage. And when I shifted back to shorter and speedier goals, I cut mileage way down, and spent just as much time weight training as I did running.

In fact, that’s what struck me today. While training in 2016, my mileage was lower than most years in the past, ranging from 35-60 miles per week – including when marathon training. I’d cap my runs to 5X per week – no more, and 2 total rest days. I also spent a ton of time lifting heavy in the gym – upper and lower body – 2-3X per week for each. And for me, that combination lead to two of my three fastest marathons ever, within a 6-month span, and minimal aches and pains and no injuries.

And not only did the above combination work for me, I made myself be incredibly smart and conservative when hopping into any other races. Did I miss out on some incredible race opportunities this year in NYC? Absolutely. Did I have regrets or FOMO? Sure. And peer pressure is a bitch. But somehow I stuck to my guns, and my goals were clear. And so I didn’t add anything potentially harmful to the big goals.

Not every runner can spend hours in a gym. Or many simply don’t want to or refuse to prioritize their time. I get it. If you are very busy and love to run, you want to spend your free hour running – not in the weight room or on an elliptical. You want to be outside in the open air. I can totally relate. However, if you start to think about the longevity of your running career, and the specificity of your goals, you may start to view your training and choices a little differently.

So when you hit your off season, whenever that might be, I encourage you to take a hard look at your running and training history, and how your body has responded. Are you healthy? What hurts and why? Were your time goals achieved? How do you mentally feel? Listen, learn, and adapt.

Race Recap: Berlin Marathon

 

Early in the race. Feeling relaxed.

Early in the race. Feeling relaxed.

Berlin Marathon had been on my radar since I was notified I’d been selected via lottery back in December 2015. With a reputation for being the fastest marathon in the world, I knew if I went to Berlin, I’d go to race – not to simply run. This would mean training to race my first marathon since 2013. So over 10 months ago the goal was set: race Berlin 2016, aim to break 3 hours, or set a new PR.

The road to Berlin wasn’t easy. Some days or weeks would click into place. Others were a struggle, and filled with doubt. I questioned my decision to coach myself on more than one occasion. There’s a reason why many coaches hire someone else to coach them – it’s hard to be the student and the teacher. I questioned my potential. Was my 3:05:27 back in Philly 2013 as good as it gets? But doubts never lead to anything good. And I knew my training was smart. So I’d try to shake those doubts and focus on the good and great workouts. Just like bad weeks of training come and go, so do good ones. Neither one defines us. I am thankful to be surrounded by some incredibly supportive people. Friends, coworkers, team mates, family – people who understand or at least respect the grind. My roster of private athletes have cheered me on. And so when the going would get tough, I’d remember to lead by example and continue to grind away. By the time I got to Germany, I knew all I could do was trust my hard work and preparation, and have confidence in that.

I had never been to Berlin before. It’s a really beautiful city. I was oddly calm about marathon morning (I’m usually a basket case), and was actually capable of enjoying the city for a solid 36 hours before race day. The day before the race was spent walking at least 4 miles around the city, and a 3-mile shakeout run that evening. I ate pasta with a German beer, laid out my running gear, and that was it. Was I nervous? Sure. But I was also calm. I accepted that it was going to be 3 hours of work, and that I was ready.

The weather race morning was perfect. Cool and sunny, with no breeze. The marathon gods were good to us. As I stood in my corral, and the announcers counted down to the started, I began to cry. I was overcome with the power of the moment. The amazing park. The
40,000+ other athletes. The opportunity before me. I quickly collected myself, and within a few minutes I was across the starting line.

The course is fast. And there’s a blue tangent line on the course. I decided I’d stick to that line as though it were glue. This was the first marathon I’d ever run with no mile markers (only kilometers), and I was one of few athletes around me who’s watch would go off at the miles. I told myself to stay relaxed and efficient. I hydrated early and often. Around the 20K I saw Vinnie, and that was like a kick of energy. In an unfamiliar city, a familiar face was priceless. Around 17 miles into the race, I felt amazing. Pacing was good. I felt that a sub-3 was going to require a kickass final 10K, but a PR was mine to lose.

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Eye is on that clock.

Then around 19-21 miles in, a few things happened. One, I began to cramp. Not runner cramps, but lady cramps. The kick in the uterus feeling, on my right side. In the beginning it was relatively dull, but as the miles went on that changed. I was incredibly mad at myself, as I had planned to take ibuprofen that morning (I’d had cramps off and on for a few days), but that morning had felt good and I opted to go it without precautionary meds. And then the nausea and gag reflex to GU began to happen. It was a burp that turned into a “Oh no, I just kinda threw up in my mouth” moment, and this was before I needed to take my final GU around 20 miles. I forced that final GU down, but it wanted to come back up. The final 5 miles were a painful negotiation. I debated stopping for a break and to try and regroup. I debated walking off if Vinnie were at the next turn. My body was struggling and my brain wasn’t giving me the ability to simply pick up the pace.

I told myself to do what I could. If I lost my PR, it wasn’t the end of the world. Just do your best. Just finish this. And so I continued. Paces slipped. I walked through a hydration station in the 23rd mile, hoping that brief pause in running would help the cramps. It made it worse. And so back to running I went. My eye on the clock, I took it one mile at a time. I saw Vinnie around 24 miles, and I mumbled something about this really hurting as I pointed to my side. He ran beside me for half a block, yelling encouraging things, to which I told him to shut up and stop lying. And so I continued.

The final 600M of the Berlin Marathon is spectacular. I think. I don’t really remember. The final stretch was lined with people. I focused on the clock. You can see the finish line a long ways before you get there. Glancing at my watch, I knew a PR was in the cards, but by how much – I wasn’t sure. Just finish this. Just get there. Just get this done. That’s all I could think about. Crossing the finish line I felt relieved, tired, emotional, and still in pain. The nausea was thankfully replaced with hunger by the time I got back to the hotel. And I took ibuprofen immediately to kick said cramps to the curb.

The rest of the day was filled with walking around, beer and food. I am in shock (and a little mad) at how good my legs felt after that marathon. There was so much more left in them to give. But they couldn’t have their day. My disappointment didn’t last long. How can it? I did the best I could that morning. And yes, I walked away with a PR. That PR, that much closer to 2:59:59 – it makes me that much more hungry for it and that much more confident it’s in me.

Here are the official stats:

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Finish time: 3:03:30 (average pace: 6:58s)

100th female (11th American)

Splits:

Mile 1: 6:50, Mile 2: 6:51, Mile 3: 6:56, Mile 4 :6:58, Mile 5 : 6:51, Mile 6 :6:57, Mile 7: 6:49, Mile 8: 6:52, Mile 9: 6:53, Mile 10: 6:48, Mile 11: 6:51, Mile 12: 6:52, Mile 13: 6:49, Mile 14: 6:53, Mile 15: 6:54, Mile 16: 6:54, Mile 17: 6:57, Mile 18: 6:59, Mile 19: 6:55, Mile 20: 6:57, Mile 21: 7:07, Mile 22: 7:02, Mile 23: 7:13, Mile 24: 7:30, Mile 25: 7:12, Mile 26: 7:17, .34 miles: 2:13.

A few tips for future Berlin Marathoners:

  • Stay at Hotel Adlon Kempinski. It’s worth the money. Not only is the hotel gorgeous, quiet and comfortable, but it’s literally at the Brandenburg Gate – a very short walk to the start/finish lines and on the marathon course.
  • Make morning preparations the night before. It turned out the hotel had some food/coffee for marathoners in the lobby, but no coffee shops open before 8am (some 10am) on Sundays. I bought a bagel and coffee from Dunkin Donuts the night before.
  • The expo was a mess. So go to it patient, and ready to get in/get out. I couldn’t have really shopped for anything if I had wanted to.
  • Be sure to plan to use your own fuel. The drink and fuel choices (which included Red Bull) on the course were new to me. I stuck to water the the 4 GUs I brought.
  • When planning your trip, account for jet lag. It’s not every day I run a marathon at 3am. Do everything you can to get on schedule before race morning.
  • Go for your shakeout runs in the Tiergarten. That park is the most stunning thing ever. 535044_236930700_xlarge

Racing Weight, Body Image and the Scale

Summer 2007, going to guess 135-140lbs. I was running a little at the time, but also on diet pills, birth control, and stress eating at a theater gig.

Summer 2007, going to guess 135-140lbs. I was running a little at the time, but also on diet pills, birth control, and stress eating at a theater gig.

Clothing size and the number on the scale can often torment or define the happiness of many of us. I’ve been very open about my relationships with food, body image, and an obsession at times with my size and the number on the scale. In today’s blog I’d like to discuss that number on the scale in regards to running and athletic performance, but also to address the human struggle.

I’m asked all the time about body weight and speed. It makes sense that the lighter the runner, the faster and more efficient the athlete. This is true in a lot of ways. Runners chasing down a specific time goal often look for the lightest shoe they can handle. Every step, stride, arm swing – that takes energy. When every second counts, so does every ounce. HOWEVER, athletes need to be careful to not lose too much muscle. An athlete who is under fueled and lacking good strength will be prone to injury, poor form, and can feel their training plateau because they are not fueled for training or racing. So there needs to be a safe, realistic, and honest assessment of finding that sweet spot. Extra weight isn’t good, but neither is being under weight. For my athletes, I always promote eating to support their training needs. Usually extra weight tends to disappear, but the athlete is also successfully fueled to knock those hard runs out of the park. This isn’t to say that runners always lose weight. Some can gain weight, as their appetite increases and perhaps they get a little carried away. It’s a balance. And a process.

A post-race photo in 2011. Just ran a new Half Marathon PR. My lightest weight of my adult life - 119-122lbs.

A post-race photo in 2011. Just ran a new Half Marathon PR. My lightest weight of my adult life – 119-122lbs.

There have been times in my running career where I gained weight while training (and no, not muscle), and times where I have dropped a lot of weight. I’ve experienced the consequences of both. I’ve lost some speed when heavier. I’ve also been injury prone when lighter. It was a journey for a long time. But after my lowest weight, in 2011-2012 – about 119-123lbs., and suffering an injury, a few things changed for me. One, I started weight training in 2013. Not stupid 5lb. shit. Seriously lifting weights. This was also when I got my Personal Training and Nutrition certifications, and my view on the human body changed. But most importantly, this was when I STOPPED weighing myself every damn day. It had become an obsession. A game. Something I could control. I never starved myself to be super skinny, but I trained to lose weight, period. I trained stupid. Once I stopped training like an idiot and weighing myself, a few things changed. I gained muscle from head to toe. I had muscles in my upper body I’d never seen before. And you know what? That was fucking awesome.

Since 2013, I have been consistently (more or less – there are certainly weeks where I don’t make it to the gym!) lifting heavy. In early 2015, I added heavy lifting for my lower body. Not only have I become a much more efficient runner, my aches, pains and injuries have thankfully been almost non-existent. I hop on the scale every few months (maybe, if that?), and have been a consistent 131lbs. for the last 3 years. I’ve been proud to be 131lbs., 5’7″, and strong. I want to be an example that the number on the scale doesn’t define shit. Strength does.

June 2016, after a race. Probably weighing 128-130lbs.

June 2016, after a race. Probably weighing 128-130lbs.

One thing that has been consistent since 2011 – I track my calories and activity. Like a hawk. I measure and weigh most food I prepare. I read serving sizes. I’ve gotten really good at eyeballing food that I don’t prepare. I track it all. I also track all my activity. Not just the training, but sleep, standing and sitting. I know exactly what I’ve consumed/burned per day, the average per week, month and year. That knowledge means I am always accountable. Yes, it helped me to drop to an unhealthy weight/composition in 2011, but it also helped me gain weight back in the form of mostly muscle, and fuel my training needs appropriately. And yes, it means I have to hold myself accountable and enter in all that data, but for my training, goals and general health, it’s worth it.

Now, I found myself taking a hard look at my goals for 2016. My goal for Berlin Marathon (EIGHT weeks away!) is fucking ambitious. So I looked at my data. A hard look. The amount of miles I can safely run per week. The types of workouts. The best way to fit in strength training. And my current body. I stepped on the scale in May, and clocked in my consistent 131lbs. I looked in the mirror and was honest. Not “self loathing, wah I wanna be skinny” assessment, but a purely “how do I do everything I can to be my best” assessment. I decided if I could drop 5lbs. carefully between May and September, losing body fat and minimal muscle, I would be improving my odds for achieving my goal on race day. And so, I have been working for weeks to whittle that number down. This week the scale has read 126lbs. and 125.4lbs. on days where I was well hydrated and fed. Goal achieved! Now I need to maintain that number. There’s a part of me that is eager to take that control of the scale to the next level, and try to drop more. I’ll be carb loaded on marathon day, and that will mean gained weight. But there’s the sane and rational side of me that knows my body and that I need to stay injury-free, and fueled for my training.

My relationship with the scale is rarely healthy or happy for long. Which is why I rarely use it. I’d feel bad when that number went up, or happy and in control when it would hit a new low. Which is silly. And so I usually measure myself by my athletic abilities, and how clothes fit.

I joke and brag about my love for pizza, Chinese food, and Ben and Jerry’s ice cream. I do genuinely love them all. So very much. And I eat all three quite frequently. But I also fuel my body with lots of fresh fruit, veggies, dairy and lean proteins. Those calorically high loves are accounted for and tracked. And I train like a beast. My body doesn’t look or act like it does because I sit on my butt or train sporadically. There is a ton of sacrifice (sleep and a social life), and sweat, tears, frustration and grunt work that goes into what I look like and what I accomplish. I’m a work horse. Plain and simple. What I lack in talent, I make up for with effort. I also have learned to value rest days. Those are the days we are actually rebuilding and getting stronger!

That scale. That number or letter in every article of clothes. They do not define any of us. We often let them drive our motivation, confidence, and our self worth. Often those numbers sabotage us in achieving our goals. But those numbers can change. One way or another. Take that control. Take your body and recognize that you can do anything you want to with it. Anything. It’s pretty fucking incredible. You could train it for anything and everything. Sure, it takes time, sometimes failure, and always hard work – but it’s possible. Once we begin to see our bodies as anything other than the obstacle, the sky is the limit.

Tips on what can make/break a runner

This week’s blog is about the best and the worst. As an athlete and a coach I have experienced and witnessed countless smart and poor choices in both training and racing. We often learn from expert advice or from our own experience, and so in hopes this blog helps you avoid bad choices and make many good ones, here are some of my favorite good/bad decisions a runner can make.

The Good:

  • Track your training. If you use a GPS device, this is quite easy. Track the miles, effort, and pace. This information is incredibly valuable. Many runners I know have data from the last 5-10 years!
  • If you are seriously training for a goal race, you need to keep a watchful eye on the forecast. Adjust training days or expectations for weather. There’s absolutely no excuse for missing a long run because it rained on Saturday. Plan to move your long run to Sunday or get creative.
  • Train with purpose. This sometimes means running or training LESS. If you don’t know the reason for your training that day, you should question why you are doing it.
  • Treat yourself like an athlete. This means eating, sleeping, and drinking like one. Set yourself up for success.
  • Be cautious. If something feels injured, DO NOT continue to run through it. Overtraining and injuries can usually be avoided. You are not brave, tough, or dedicated if you train through injuries. You are stupid.
  • Show up early to races. My athletes who achieve their race day goals usually get there early, and give themselves ample time to warmup, relax, hydrate, and prepare in every way necessary. Showing up frazzled and last-minute is usually the recipe for disaster. Respect your goals.
  • Learn how to fuel your body. Our bodies are pretty smart, and usually give us clue, cues and advice as to what works and what doesn’t. Like your training, make note of your fueling needs, schedule, etc.
  • Communicate with your coach! Though your coach can’t be a mindreader or do the work for you, they are there to support you. It’s impossible to be supportive when the coach doesn’t know how to help you. If you don’t have a coach, rely on your team or running buddies for support. The running community can be extremely knowledgable and supportive!

The Bad:

  • Skipping the taper or recovery. Elite athletes know to respect these important steps to training, so why are any of us the exception to this step? Respecting the taper doesn’t mean pausing all training, either. I’ve had plenty a runner “not run” during the taper, which is almost as bad as blowing through the taper at high speed. Training cycles exist for a reason. If you don’t understand them, do some research or ask a coach.
  • I have never heard a runner say “I shouldn’t have listened to my coach,” but I hear “I should have listened to my coach” all the time. If you hired a coach, there’s probably good reason for it. Trust that person you are paying good money to guide you!
  • Eating something new the night before or morning of a race or long run. This rarely ends well.
  • Trying new socks, shoes, or a new outfit for a marathon. Your long runs are dress rehearsals for everything – including wardrobe. Trying something new risks blisters, chafing, bloody nipples, and general discomfort – none of which are supportive of a successful race.
  • Winging it on race day. While plans don’t always pan out, having no plan at all is like dancing with the devil. Study the race course, and have a plan on pacing, fueling, and how you are mentally breaking up the race distance.
  • Giving up before you begin. It’s impossible to have a good run or race if you doom it before you start. Yes, speed workouts, long runs and races usually hurt. But dooming yourself sets you up for failure.
  • Just as one good race or workout doesn’t define you as an athlete or human being, neither does one bad one. The athletes who learn to really care about their goals but also keep a healthy perspective are usually the ones who succeed and enjoy running for life.

Race Report: Pocono Marathon

PH-515009996On May 15th I ran my first solo marathon since Boston 2015. My goal was simple: lock in a BQ. While I felt pretty confident I’d complete a 3:15-3:30 marathon, a whole lot can happen in the course of 26.2 miles. Plus, this marathon was a short two weeks since my “A” race for 2016, the Broad Street Run.

I’d never run the Pocono Marathon before, but I signed up for it for a few reasons: the time of year sounded pretty optimal for my qualifier – still cool mornings and with plenty of time for me to recover before tackling training for Berlin Marathon. The course is over 1000 feet net downhill, which also sounded pretty darn appealing. Add the location, less than two hours from NYC, and it was the best fit. It sounded so good that my training partner and fellow Mile High Run Club Coach, Vinnie Miliano decided to join in the fun.

Here are a few things I loved about race weekend:

  • Having the school open and runners hang out there pre-race was awesome. It was unseasonably cold (felt like 30 degrees at the start!), and so having a warm building with tons of public rest rooms was amazing. A huge perk. Can you imagine the difference this would have made in the rain? Game changer.
  • The volunteers were awesome, and there was hydration/restrooms every 2 miles. This is a VERY rural race, and so the little support (no real spectators) made a huge difference. You always knew water and a smiling face was a few miles away.
  • Post-race support. For a race that caps the marathon at 1600 runners, there were bagged sandwiches, muffins, orange slices, chocolate milk, bananas and water.
  • The course. Though the back 10K is TOUGH (like REALLY fucking tough!!!!), I enjoyed the quiet, beautiful course until the back 10K. The 1000 feet downhill gave you some “free” miles, and the ups were often a nice change. I don’t know if I’d call the marathon course “fast,” but the half marathon course has PR written all over it.

Here are a few things I didn’t love about the weekend:

  • On a point-to-point course, there is always transportation (shuttles) to the starting line from the finish line. Apparently this race was the exception to the rule. This meant runners hustled to book cabs from hotels to the starting line. There aren’t a ton of cab companies up in the Poconos, but I got lucky and booked one that we split with a few other runners. I booked a hotel walking distance from the finish line specifically for the reason of ending at the finish. There’s absolutely no way I was going to take a shuttle to the starting line and then drive my car BACK to my hotel after running a very hilly marathon. That was the current arrangement for this race, apparently. No good.
  • Plastic cups on the race course. NOOOOO. The first cup I grabbed slipped out of my hand and spilled cold water all over me. I mentioned it was 30 degrees, right? The second cup didn’t slip, but it’s pretty impossible to fold a plastic cup and drink. Waxed paper cups are the only cups that belong on a race course – easy to grab, easy to fold, and easy to toss – in my humble opinion. This race made hydration a struggle.
  • The course. Again, I LOVED the first 20 miles. And I don’t hate hills. But the inclines were pretty insane for the final 10K, and the road was open to traffic, which made it that much more of a struggle to focus when you weren’t sure where the next car would come from. I’d highly recommend one lane be totally closed and coned off for the runners.

At the end of the day, I ran my second-fastest marathon to date! I finished 5th overall woman, 1st in my AG, in the official time of 3:11:07. I clenched my Boston Qualifier by over 20 minutes. I’m pretty pleased with how my body held up, considering those final hills two weeks after my goal race. I am very hopeful for my goals in Berlin, and going into those goals with some confidence. Now it’s time for me to take my own advice and focus on some rest and recovery.

Would I run Pocono Marathon again? Probably not. But I’d definitely consider the half marathon for a PR course!

Building Base for a Better Race

Models: Pipko and Jasmina, Assisted by Jesse Rosenthal and Andrea HeapIt’s the time of year when runners signing up and tackling Autumn half marathons and marathons are thinking about their training and goals. It’s an exciting time. The impossible could become possible. Minds and bodies are fresh. You are likely pumped and ready to dive into training!

There are a few important things to consider before you get to “official” training – the 16-20 weeks pre-race.

  • For 3-6 weeks, carefully and methodically build base mileage. The miles should be taken at a comfortable, conversational pace. There are no “long runs” yet, and you are not clocking speedy track workouts or hill repeats. That will come with time. Base mileage is necessary for priming and preparing the body for the demands and stress of those intense workouts. Skipping base mileage will raise injury risk.
  • If you are planning to lose any weight between now and your Autumn race, tackle those pesky pounds now – not while in the trenches of training. While it could be tempting to try to drop weight when mileage is high and peaked, that’s also when your body will need and use every calorie you consume. Skimping on calories and nutrition during hard training can raise injury risk, lower your immune system, and leave your training feeling slow and sluggish.
  • If you are looking to add strength training, cross training, or any other forms of physical activities to aid your race goals, get that started during base mileage. That way you aren’t tossing the new stress of weight training and track workouts to your body at the same time.
  • Get a physical. It’s optimal to check your health and lab work at this time. This way if you feel ill during training, you know what you started with and have a comparison.
  • Take a vacation. You’ll go into training rested. it’s a challenge to train well while on a vacation. Try to also eliminate any huge stresses you foresee occurring during training.

Remember that while big goals are awesome and hugely motivating, it’s risky to put all your eggs in one basket. Be sure to have an A, B, and C goal for that big day. That way if things unravel, you can keep your focus on the course. It’s never too early to think about those goals, how attainable they may be, and how you’ll get there!

Pacing in the NYC Marathon

On a very humid training run with Shira in July as she prepared for NYC Marathon.

On a very humid training run with Shira in July as she prepared for NYC Marathon.

One of the greatest joys of my job is watching my athletes succeed. I get to watch them from the first day of training all the way through to their goals, witnessing the transformation that the months of hard work, dedication, and drive always deliver. On Sunday, November 2nd, between private clients, the City Harvest Charity Team, and runners who have been sweating it out at Mile High Run Club, I had over 100 runners stepping up to the starting line of the NYC Marathon. Many times, my work is done come race morning. I am left to frantically track my runners via numerous laptops and phones, or on the course cheering as my runners pass by. This year my work was a little different – I had the responsibility of pacing one of my private clients for her 26.2 mile journey.

As one might imagine, pacing a runner to their goals is a huge responsibility. It is also an honor. And it’s a completely different game to pace a pace group – simply locking in and holding a pace. When with one runner, you are with them through good and bad, needing to make modifications, judgement calls, and offer a ton of emotional support. Sometimes you need to talk them through the wall, force them to a medical tent, give them a shoulder to literally lean on, take walking breaks, try to make them laugh and think of happy thoughts, share their tears of pain and frustration. It’s always a journey of highs and lows, and you hope the highs outweigh the lows.

On Sunday, I had the job of pacing a first-time marathoner. She is only be 20 years old. I don’t know about you, but I know very few 20-year olds who run marathons. She also earned her way into the marathon via NYRR’s 9+1. She also happens to have a cognitive disability. She is incredible, and trained incredibly hard to get to Sunday’s starting line.

When I arrived at her door, I was greeted with the biggest hug and lots of excitement. Imagine a child on Christmas morning or at Disney World, and that’s perhaps close to the enthusiasm Shira had for race morning. I wish every runner was as excited to run 26.2 miles as this young lady!

Unfortunately, the day faced us with some really tough challenges: a delay on the Staten Island Ferry, a HUGE delay with the shuttle from the ferry to Athlete’s Village – so much so that we barely had time to get to our corral before it closed. Because of the delays, we both missed our opportunities to grab bagels, or even find the special tent we had been granted access to. Our very long and delayed trip to the starting line was overwhelming, and that caused the wheels to come off during the race. However, some fantastic support out there from Shira’s parents, relatives, teachers and friends were exactly what we needed to continue moving forward. At times we ran. At times we walked. We stopped for bananas twice, because Shira was starving. We stopped at a medical tent so that a medic could massage Shira’s tight quad. We stopped when we saw her family, so that she could facetime with her sister who was in Israel on Sunday. Through highs and lows, the miles ticked by.

What struck me the most was the support of the other runners out there. They were so supportive of her, often cheering her on, echoing my encouraging words, and giving her high-fives. While the crowded course for the first few miles was very overwhelming (I do not recommend someone with special needs to be in the last wave – it was too much for her), the runners around us were sometimes what got her through to the next mile.

Despite the difficulties, the minute we crossed the finish line after 5 hours and 38 minutes of being on our feet, Shira was elated. She was so proud of herself – and rightly so! Her strength is an inspiration to me and everyone who knows her.

Here are a few of my observations from the 2015 NYC Marathon:

  • In wave 4 (cannot speak for the other waves), many runners stop with their phones and selfie sticks for photos along the course – especially within the first mile as we go up and over the bridge. This was not only extremely frustrating, but also dangerous. In my humble opinion, cell phones have negatively impacted the race experience. Make memories and let the race photographers handle the photos.
  • Runners with special needs should not take the ferry – our morning included: a subway, a shuttle (subway had construction), a ferry, a shuttle, a walk. That’s a LOT of logistics/stress to handle. That wasn’t fair for Shira.
  • The race starts with cannons. If you were at the finish line of the Boston Marathon in 2013 and happened to forget that NYC marathon begins with cannons, you might jump out of your skin. You can guess how hard it was for me to keep my cool when that happened. I almost threw up.
  • There were hardly any porta-potty lines in our corral. That was pretty amazing.
  • Bagels/refreshments were nowhere near our village/corral. This was pretty awful.
  • The volunteers along the course were supportive and energetic.
  • At the finish line, we had a wrist band and permission to exit where the elite runners and Achilles athletes exit at west 72nd street. The NYRR staff would not allow us to exit, which was unfortunate considering all the extra work we had put into making Shira’s day as comfortable as possible – which had included months of correspondence with the folks at NYRR.
  • New Yorker’s are the nicest, most considerate people on marathon day. Suddenly everyone is supportive, smiling, and ready to help a runner any way possible. I wish that humanity would carry through the rest of the year.

Kathrine Switzer once was quoted saying “If you ever lose sight in human nature, go out and watch a marathon.” I agree. You see people at their most raw. You see blood, sweat and tears, and the will to push forward. You see human beings at their best and their worst – sometimes all at the same moment. If you ever feel dull and have the desire to feel “alive,” train and run a marathon.

After I left Shira’s apartment and headed towards an after party with my charity team, I was slowly able to start the process of checking results for all my other runners. My phone was flooded with emails, texts, missed calls, instagram photos, twitter updates – all from my athletes. It was amazing. The marathon is bigger than any one person, and perhaps that’s part of what makes it so epic.

Mile 18 of the 2015 NYC Marathon, pacing Shira.

Mile 18 of the 2015 NYC Marathon, pacing Shira.

Solemates – Finding and using a running buddy

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

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

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

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

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

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