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 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!

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

How to Handle a Disappointing Goal Race

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Broad Street Run 2015, around mile 6. Thanks, Alex, for capturing me when I was really feeling awful but trying to power through.

This past weekend, in what was meant to be my goal race for the Spring season, I not only missed my target finish by 4 minutes, but most of the race was a struggle. It wasn’t that I was ill-prepared – because I wasn’t. But getting sick with a head/chest cold meant my goals were simply no longer in the cards. Oxygen is vital while running (obviously!), and especially necessary when racing. Naturally I was disappointed, and also not feeling well. Not the best of combinations. But I told myself that while I couldn’t control being sick on race day, I could control my attitude. I’m sure I am not the first runner to have a bad goal race – in fact I know I’m not – and thought this could be a misfortune that could turn into a coaching lesson. After all, I am trying to look on the bright side.

If a goal race isn’t going to go the way you had hoped, there are a few things you can do. Here are some common scenarios and tips:

  • Accept the things you cannot change. Modify your plan, goals, and expectations. Being in denial isn’t helpful, and just delays your disappointment.
  • Perhaps poor weather is in the forecast. Adjust your wardrobe for it. Hot sun will mean you’ll need to fuel more frequently than perhaps anticipated. Rain means you may want to wear waterproof gear, or few layers. Wind means you will possibly need to adjust your paces. Nobody wins in a race against headwinds. You will simply need to modify your pacing and finish time expectations. Don’t believe me? Ask the folks who tried to fight the wind in the 2014 NYC Marathon.
  • A stressful week or weekend leading into your goal race can cause issues. The odds are you have put race pressure on yourself, and if you are experiencing “taper tantrum,” you may naturally be more on edge. Remember to relax. Look at the big picture, and don’t make mountains out of mole hills.
  • Bad health and minor injury are unfortunately unavoidable. For example, I had no control over the chest/head cold that plagued me this week and hit me hardest over race weekend. If you have a minor injury, all you can do is attempt to keep it happy. If health appears to compromise your goals, you need to accept that and modify your expectations and strategy. If IT Band issues plague you on race weekend, be prepared to pause and stretch on race morning. Also be prepared to change your pace and gait if you are tight or in pain.
  • If you are late to the starting line, don’t panic. You may miss your corral, or be in a rush to get into the porta potty line or bag check – but loosing your cool will only lead to a frazzled race. Instead, remember you can always drop back to a different corral. Not ideal, but if you settle into those first few miles, the odds are your race pace won’t be compromised at all in the big picture. Stay stressed and abandon all reason, and you are asking for the wheels to come off.

It can be really sad, frustrating, and upsetting to miss the mark on a goal race. But remember, as long as you are safe and smart on race day, your racing career is far from over. Instead, I urge you to go out there and enjoy the morning as much as possible – even if that means running through a heat wave, or blowing snot and coughing up gunk in your lungs at an epic rate. Every race is a journey, and we cross that finish line slightly different from when we crossed the starting line. Enjoy the journey between those two points. You’ll have your day to capture that goal – it simply just may not be today.

Training Specificity

img_6298-editWhen planning your running season, it’s tempting to choose a bunch of varying goals. I love when runners have an array of goals and events. The challenge is often spacing them out in a way that is safe and realistic. Most of us are running for personal glory or fun, not a qualifying time or prize at the finish line. However, it can become quite hard to plan a season when it involves broad goals.

I LOVE when runners come to me with a variety of goals: PRs in the 1 mile and Half Marathon within the year, for example. Are those two VERY different goals? Absolutely! Will they need different kinds of preparation? Yes. Is it impossible? No.

Here’s the thing: the better you want to get at one distance, the more you need to structure your training for that goal. Specificity and reason for training become crucial when targeting a goal. But when you have multiple goals, it’s often necessary to slightly release on the gas for that first goal in order to accommodate the other goals. Many times you will be successful at nailing multiple goals if they complement one another.

For example, say you really want to focus on the 5K this year and want to shave down some considerable time. Placing some 10K races or 1-mile races into the calendar can be of benefit to that 5K goal, all while having fun and going out to race. The bonus is that you may find you also PR in the 1-mile and 10K, because the speed training for a 5K will probably benefit those distances, too. But trying to PR a 5K in the same season you want to tackle a 100-miler – now that’s where things get tricky. For one thing, injury risk will usually go up when you start combining very high mileage and speed workouts into every week. Not that it can’t be done, but for many of us these waters are hard to navigate.

The important thing for most runners to keep in mind and think about is how to achieve their goals while staying healthy, and to list which races are the priority that season. If you stay healthy, perhaps some goals need to be held off for the following year. We need to remember to look at the big picture: races will be there. You can be too, if you don’t do something stupid and put yourself on the injured list.

This is often where a coach comes in handy. It also becomes necessary to be honest with yourself. You know how you recover. You also know if your body naturally prefers certain distances or types of training over others. You should use your years of experience to help access and navigate what’s best for you. Take a look at the entire calendar year, and be sure to budget time for rest and recovery before hopping into training for the next goal the minute to cross the finish line.

Train with Purpose

If you have a race goal, it’s important to train with purpose. It’s common for many runners new to racing or the marathon to train for their event by simply running miles. They run at whatever speed they feel like, without any structure, direction or purpose other than “miles.” This was the way I trained for my first marathon, and it’s a very common course of action. Many runners don’t have the knowledge or understanding of why you should run easy most days, and target specific speeds and challenges on a few carefully chosen days per week. Without a purpose, athletic goals and the ability to achieve those goals will often prove unsuccessful.

Every run you do within your 16-20 weeks leading up to your marathon has a purpose. If you don’t understand the purpose, you need to ask what it is. There’s a reason for every run. If there isn’t a reason, don’t do it. Smart runners make successful runners. Ask, do research, or question your training plan. Sometimes I search for cookie-cutter marathon plans floating around out there on the internet, out of curiosity. I often find plans that cover the bases, but don’t offer any explanation as to why the workouts, weeks, rest days, quality days, etc. are structured the way they are. If I were a new marathoner looking for a plan, I’d be blindly following what I’d find – which is what I did my first time around. I remember I ran every run at more or less the same pace. The plan outlined mileage, but other than that, it was a blank canvas. So I ran the same pace, whether is was a 5-miler or a 22-miler. If you’d asked me the purpose of that day’s run, my answer would probably have been “mileage.” That answer really isn’t good enough.

This is where resources become a huge help. Books, blogs, articles, and coaches can help you understand why today’s workout is structured a specific way (an easy 5-miler to act as active recovery between two days of speed workouts, for example), and educate you as to how that workout will build you towards your race-day goal. Running miles for the sake of miles is rarely the right purpose – perhaps Ultra marathon runners are the exception, or when building base mileage. However, even when building base mileage, there is a specific way to build and reasons behind it.

Be aware that training without purpose will often lead to injury. Running at the same pace every day, taking on too much too soon, excluding rest days, running speed days back-to-back – the risk for injury increases, which none of us want.

How to pick a race

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

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

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

It’s the final countdown (to race weekend!)

img_6550-editUnless you are a stranger to my blog, you probably have heard that my goal-race for 2014 is a few days away. If you are tired of hearing about it, I apologize. It will be over soon. I decided to take a second go at a 24-hour race this year for a few different reasons: to prove to myself that though I failed at this goal two years ago, I am capable of achieving 100 miles within 24 hours. To push myself really hard. To learn from my mistakes two years ago and to train wiser. But perhaps the most important reason: To motivate and inspire my athletes, readers, and folks out there somewhere questioning what they are capable of. After all, I am not an elite athlete, and I am not someone with a long resume of Ultra Marathon experiences. I am an Average Jane, and if I can possibly accomplish this, perhaps it will make you question your own strength and capabilities. That, or it will just confirm your initial thoughts that I am crazy.

The final days leading up to this race are a mixed bag of anxiety and the calm before the storm. I am still coaching and pacing this week, though I have cut back on mileage and intensity, and am doing my best to protect my body while still doing my job as a coach. Thankfully, my athletes have been extremely understanding and supportive.

I have two goals for race weekend: Stay out of the medical tent and finish 100 miles within 24 hours. Neither goal is going to be easy for me. Thankfully, I have a team of supportive friends  and family who will be there at times to pace me, and a boyfriend who is going to be the brains of the operation. I am trusting my support, and applying what I have learned from this race in 2012, and from my scientific approach to training this time around. While weather looks like it will be a challenge, I have accepted that all I can do is adjust to conditions and do my best. After all, I’m the nut who signed up for a 24-hour race in July, in city that’s notorious for it’s hot and humid summers.

When my nerves kick in, I remind myself that as soon as the gun goes off and my legs start moving I will be fine. I know my nerves will settle, and all I can do is put one foot in front of the other. I also know that running and challenging myself makes me happy. I already have a list of “happy thoughts” and people to think of who inspire me or are meaningful to me to help through those tough patches.

As far as training goes, here’s what my mileage has looked like these last few weeks:

May 19-25 – 70 miles

May 26 – June 1 – 80 miles

June 2-8 – 60 miles

June 9-15 – 90 miles

June 16-22 – 100 miles

June 23-29 – 60 miles

June 30 – July 6 – 75 miles

July 7-13 – 60 miles

July 14-20 – 20 miles + RACE

All of the miles have been run at an easy, conversational pace. I haven’t set foot on a track or even done a tempo run in months. Yes, I am sure I am slow as a snail right now, but my methods have seemed to pay off. Very few aches and pains, and no injuries waiting in the wings. Now all I can do is rest, relax and wait for Saturday morning.

 

Bad Bandits

2014bostonAt the 2014 Boston Marathon, history was made. If you haven’t heard, American Meb Keflezighi won the Boston Marathon. He is the first American male to win the iconic marathon since 1983. I should probably mention that is was also a few weeks shy of his 39th birthday. The female race ended with the first three women beating the current course record – with Rita Jeptoo smashing the course record by almost 2 minutes. It was a great day for America and for the sport of marathoning. I know I was a ball of emotions as I watched live coverage of the race on my laptop, screaming for Meb to run faster over the last few miles as his pursuers closed the gap, coffee mug in hand.

In the wake of a beautiful race day, news hit the running community of many accounts of people duplicating race bibs and running the Boston Marathon by cheating. Bandits (runners who unofficially run a marathon, often by hopping in without a race bib), have been part of road race culture for a very long time. The Boston Marathon is famous for its bandits. However, with this being the first Boston Marathon after the 2013 bombings, security was planned to be heightened and bandits were strongly discouraged. Registered runners were not allowed to check bags for post-race, and the entire course to Boston was protected like never before. When stories broke of folks stealing bibs by printing them off of photos runners posted on social media of their official race bibs, the reaction was hardly positive. In an attempt to not get into the self entitlement and selfishness of folks who decide the rules do not apply to them, let me put on my coaching hat for a second….

Do NOT run bandit. If a race has rules, follow them. Simple. If you cannot play by the rules, don’t play.Yes, its totally unfortunate and sucks that if you purchase a race bib and months later cannot run the race that your bib must go to waste and your entrance fee goes up in smoke. Sure, your buddy could use your bib if you can’t, right? But what does it matter who is running if you aren’t going to win? Look, I get it. I’ve been that runner who couldn’t use her race bib because of an injury. I’ve also been offered friend’s race bibs when injury gets in the way of their race. Its tempting to accept it, but so far I have never taken another runner’s bib. It may sound silly that a bib that may cost $70-$250 will go to waste, but once again – rules are rules.

Here are reasons to NOT bandit/steal bibs:

  • Safety. Every bib has an identity attached to it and emergency contact and medical info. If you run bandit and something happens to you, no one will know who to call, or if you are diabetic or are on blood pressure medication. If you steal someone else’s bib and something happens to you, that person’s emergency contact will be contacted. You may say “I’m healthy so who cares?” Okay, fine. Do you know how many “healthy people” DNF because of dehydration, cramping, injury, fainting, cardiac arrest, etc? Don’t assume you won’t be part of that list at some point. I know I have. And if something crazy like the 2013 Boston Marathon bombings happens again, none of us can assume we are going to be the lucky ones.
  • Consideration. Rules are rules. If you want to run a race, enter it officially like everybody else. It’s unfair to everyone lined up beside you who PAID good money to run that race. That money goes towards permits to shut down roads, race-day equipment, refreshments on the course, race medals, medical support, and more. You are stealing from everyone around you if you run bandit. If you are simply too poor to run a race (I get it, some of them are VERY expensive!), sign up for a charity and raise money. If you raise the amount of money required by your charity, you won’t need to put a single dollar of your own towards race fees.
  • Fueling. Race organizers plan to support the amount of registered runners. Period. Sure, there is some wiggle room, as they often try to overshoot the numbers to make sure they are over prepared. But if you steal a bib and run bandit, you are a person the race director wasn’t counting. If you think its okay, do you think you are alone? Nope. There are far more self-entitled bandits out there than anyone has taken the time to track down and count. Have you ever run a race where they run out of water or Gatorade? Or race medals or mylar sheets? Guess what, it sucks. If you bandit, your actions may mean a runner behind you won’t have the supplies they paid for and are expecting at the water station. When you are dehydrated and tired, the WORST thing is getting to a station that has run out of supplies. You want to cry. What gives YOU the right to take that from the runner behind you? That runner has probably trained hard for this race, paid their entrance fees, and played by the rules.
  • Ethics. Look, we all have different moral codes. We’re human. But I would like to think that we as a running community can all agree that PEDS, cheating, and running bandit are all wrong. If we don’t hold ourselves to those simple standards, how can we be happy with ourselves? How can we feel that we truly accomplished something great? I don’t think anyone with a moral code who stole bibs, finished the Boston Marathon, and claimed their medal can ever really feel good about that race, can they? Perhaps I am wrong, but I don’t think the race would have the same meaning to me as qualifying or running for a meaningful charity, and doing it the way the race rules state.

It is my hope that more and more races will allow official bib transfers, which are starting to happen in some popular races. Race directors realize that runners cannot always use their bibs, and official transfers means the original runner can get their money back and the new runner will have their information (including emergency info) on record. However, this isn’t common practice for all races, so read the fine print if you are debating signing up for a race months down the road.

Perhaps because the Boston Marathon is a very special race, requiring its participants to qualify or run for charity, that bandits left an even more sour than normal taste in everyone’s mouth. it’s a race that avid runners spend years trying to qualify for. Its the closest thing many of us will ever see to the magic of the Olympics or the Olympic Trials. It is a race that so many runners put blood, sweat and tears into getting to, that printing out a bib someone else posted online seems so incredibly wrong. Of course its really not more wrong than cheating your way into any other marathon, or is it? I suppose that’s up for debate. Regardless of reason, the bandits in this year’s Boston struck a chord.

*** Now, there are always grey areas and exceptions to rules. Here’s how to handle those areas in a way that protects your safety and doesn’t take (much) away from everyone else out there:

  • If you buy/transfer a bib from someone unofficially, (NOT stealing a photo of a bib off the internet!!!), wear a Road ID in case you need medical or safety help. Remember, the bib will have the official runner’s emergency info attached to it. Also, write on the back of the bib your own info. List any important info and write clearly.
  • If you are unofficially using a bib from a friend/transfer, for God’s sake make sure you are NOT going to win an award (top finish, age group or otherwise), and that you are NOT qualifying the original registered runner for Boston or Olympic Trials.
  • If you are hopping into a race to pace a friend for a few miles, DO NOT take any of the refreshments on the course. It’s common practice for a buddy or a coach to hop in during those tough miles, but taking away from paid participants is wrong. Be sure to hop OUT before getting to the finish line. (Due to security post-Boston 2013, it may be difficult to do this in the major big-city races.)

To me, running and races is about becoming a better person and a better athlete. Putting challenges in front of myself and working hard to rise to said challenge. Cheating is a sour, ugly, awful toxin that poisons this sport. If you couldn’t get a spot in a race for whatever reason, there will always be next year. be a grownup, and play by the rules. I guess if you wondered what my thoughts are on bandit runners, now you know.