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Running by Exertion

February 26, 2018 by Leave a Comment

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.

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Race Recap: Back to Saints and Sinners Half Marathon

February 20, 2018 by Leave a Comment

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.

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Tips for Beginner Runners

December 21, 2017 by Leave a Comment

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

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

December 10, 2017 by Leave a Comment

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

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

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

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

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

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Setting Goals, Assessing Weaknesses, and Moving Forward

November 27, 2017 by Leave a Comment

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.

 

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