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Unplug Your Potential!

September 21, 2015 by Leave a Comment

Corky_Fitness-2642finalwsharpeningflatwebMany of us runners train and race with technology. Be it a GPS watch, an app on a phone, music, many of us are hitting buttons of some kind out there on the run. I am going to encourage you to leave technology at home every once in a while – or to have a running buddy or coach keep an eye on pace.

Most of us assume we know our potential, and have some idea of what number we should see on a watch for that specific workout. However, I have found time and again that when I am with a runner who doesn’t know their time but is running 100% based on effort, they are capable of pushing the pace faster than they thought. Obviously if someone is blowing their paces out of the water, especially early into a run, I am going to tell them to relax and settle a bit. But towards the end of a run, when I usually want my runners working hardest, it’s amazing what can happen when that athlete is unplugged. Being unplugged, especially from music, means you can really listen to your body and the signals it may give you.

It can take some time to get comfortable running unplugged. Try it, and see what you can gain. I challenge you to try. I’ll admit that I rarely run unplugged. My GPS watch feels like it’s part of me on every run. The handful of times I’ve had to race without my watch (I HATE waiting for the gun to go off with my naked left wrist!), I have almost always set a new personal record. Even on a hot summer morning for a Half Marathon, I set a PR. I promise you that if I’d had my watch, I would have been listening to my watch for pacing in such extreme conditions, than to let it go and go 100% by feel.

So mix up your routine, leave your devices at home or hand the pacing over to a running buddy – and see what you’ve got!

 

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Learn Lessons from Bad Races

September 14, 2015 by Leave a Comment
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With being “unattached” for this race, it was the perfect opportunity to wear Danielle Sepulveres’ “Don’t Be A Bridesmaid” sports bra.

Today’s blog is all about mistakes, and learning from them. I happen to believe and preach to my athletes that there is no such thing as a bad run or race, as long as we learn from it. Yes, we all will experience runs and races we’d define as terrible. Chin up, they happen. But if you learn something – be it pacing, mental focus, what to wear, eat, whatever – those lessons prepare you for better runs and races in the future. Sadly, those lessons are rarely fun and usually are often the clearest on bad runs and races. Funny how the good races don’t teach us half the lessons as the bad ones.

This weekend, Corky had a bad race. Yes, I could get pissed, embarrassed, and admit to myself how bummed I am. Cause I am bummed. I knew on a good day, that fast mile down Fifth Avenue was mine to screw up – I am stronger and mentally more focused now than I have been in a long time – but  we are also sometimes our own demise. Perhaps being a coach has forced me to really grow up and take every experience in stride, maybe I’m simply older and wiser and have learned to not sweat the small stuff. Either way, I am choosing to take this disappointing race as an example of what you should not do, and what you should do.

On Friday evening, I felt a little tickle in my throat. You know that feeling, the “Oh no, here comes a cold” feeling. I was en route to see Hedwig and the Angry Inch on Broadway (hello, Taye Diggs!), and so I powered through the night. I crashed out as soon as I got home, hopeful that catching up on sleep would help. Unfortunately, Saturday I awoke feeling worse. Even 11 hours of sleep couldn’t knock this bug out. I didn’t feel terrible, just a little ill. I coached, worked on training plans, and did my best to power through the day. By 7 pm, I felt pretty terrible. At that time I made a bad decision. I ordered Chinese food (hot and sour soup sounded like a good idea), made some tea, and took NyQuil – thinking I’d be fine with a race over 13 hours away. Wrong.

Lesson learned: DO NOT take NyQuil the night before a race – ever. Yes, I slept like a baby. I also felt almost drunk when my alarm went off at 7:30am. I ate a banana and drank some water, hoping that would help. No luck. When we left our apartment for the race at 8:15am, I told myself to relax – I had almost another whole hour to feel normal before my heat in the Fifth Ave Mile. No better. I jogged the mile up to the starting line, pausing to chat with a few familiar faces. You know how sometimes you are feeling a bit tipsy at a party and you do your best to cover it up? Yeah, that’s how I felt. My head was in a fog and my body felt completely disconnected from my head.

At the starting line, I had enough sense to get up towards the front. I tried to tell myself to focus, put on those race blinders, and run really hard for one mile. One mile – that’s all I needed to will my body to do! It sounded so simple. When the gun went off, I knew I was in trouble. Those first few steps felt like I was running through cement. My legs almost hurt, they felt so heavy – and not in the track workout legs-on-fire hurt – this is was odd and foreign. My mouth felt like cotton from the first breath, even though I had just sipped water prior to the start. Looking back, I hardly remember that mile. I do remember feeling absolutely no control over my body, no mental will to push, and total separation between body and foggy brain. My drive to run hard – couldn’t find it. Though I know I worked out there, I don’t recall my lungs working hard or my legs burning from speed. When I crossed the finish line in my slowest mile ever (5:47), I didn’t even feel disappointment. I didn’t feel tired. I didn’t feel.

If you are sick for a race, that’s a tough place to be in. My advice is to be VERY cautious when thinking about medicating. Our bodies can be extremely sensitive. When sick, you also need to change your race day goals, which is really hard. Did I know a PR was out of the cards this morning – yes, I felt it. But did I secretly hold onto hope I could magically pull through? Yes, I sure did. This isn’t because I am delusional or an optimist with blinders – but it’s because I know in order to achieve your goals, you need to believe you can. Plus with strength training this past 6 months my lower body, I knew I was stepping up to the line with some additional power. But I should have changed my goals the minute I woke up this morning. And I should never have taken NyQuil.

So if you are sick the weekend of a race, there are a few things you can do:

  • Get sleep
  • Stay hydrated
  • Modify race goals
  • Be honest with your expectations and potential on race day
  • Remind yourself that just getting out there when sick can be a victory

And there are some things you should not do:

  • Expect a PR or refuse to modify goals
  • Take medication without being sure how it will affect you and your performance
  • Consume alcohol or anything that could dehydrate you
  • Beat yourself up if your goals are not attainable

And remember, if you stay healthy you will have many more races in the future. A bad race here or there does not define you as a person or an athlete, so learn from your mistakes and move on. As for me, I’ll never take medication the night before a race ever again.

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Solemates – Finding and using a running buddy

August 17, 2015 by Leave a Comment

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!

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When Did You Become a Runner?

August 3, 2015 by Leave a Comment

For many of us, there was a defining moment, experience, or year when we became “runners.” This isn’t to say that there is a rule in my book as to what makes someone a runner or not, and it certainly doesn’t have to do with speed, races, or how seriously you take running as a sport or hobby. To me, someone becomes a “runner” when it becomes a fluid part of their life and routine. It becomes part of their day and who they are just like brushing one’s teeth, reading a book, or something else you do without thinking much about. It’s part of you and your day or week.

Sometimes that transition to “runner” is so natural, you can’t remember what your life was like before it. Other times it’s a huge change. Last week I went back to Southwest Michigan for the first time in eight years, to a small town where I worked for 4 months at a theatre. I didn’t realize it until I went back, but that location and time in my life was when I’d say I became a “runner.” I ran before Michigan, but I don’t think I was a runner. For one thing, before Michigan, I ran out of fear of gaining weight. Being an actor can mess with your head and view on body image. And while I liked running, I wouldn’t say I did it consistently. When I ran I enjoyed it and felt great after, but it was still more of a chore and something I did out of insecurity than anything else.

In Michigan, running became a part of almost every day. It began out of the usual place – don’t gain weight while working a stressful job. But from there, it quickly became my favorite part of my day. While most everyone else went out to party at night or slept in for as long as possible, my alarm went off every morning at 7:45am, I’d toss on my running clothes, and be out the door for a run by 8am. I’d get home around 9am, quickly eat a small breakfast, shower, and arrive the theatre by 10am – where I’d usually work until midnight or 1am. I didn’t know how fast or slow I was, and I always ran an out-and-back, turning around about 30 minutes into the run. Some days I’d make it farther than others. I usually carried my iPod (an archaic model by today’s standards), and let my mind wander as I sweat out my stress and felt strong. And while it took me years after my time in Michigan to enter a race, this was when I became a runner.

If you don’t consider yourself a runner yet, but someone who sometimes runs, you may find that changes over time – perhaps undetected under your nose. Until going back to Michigan, I don’t think I could have pinpointed what I became a “runner.” Or perhaps it will be a defining day, experience, or decision. If you consider yourself a runner, when do you think that happened? It’s fun to travel down memory lane, and reexamine when that shift happened. And if you are not a runner, well…never say never! Happy running!

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Marathon Training Tips

June 29, 2015 by Leave a Comment

Marathon training season is in full swing. Goals for Autumn races are becoming clear, and if you have a marathon on your calendar between the months of September to November, you are probably carefully calculating your training carefully. Whether this is your first marathon or your tenth, there are a few tips that can help your training go well, setting you up for an excellent race day.

  • Build base mileage before gunning it for speed. Skipping base mileage will increase your risk of injury – like shin splints. While building base mileage, all kinds of physical and psychological developments happen. Skipping this step can hurt your overall training.
  • After base mileage, add speed carefully – once or twice per week – no more.
  • Keep your long runs at a pace SLOWER than marathon goal pace. It’s a common rookie error to take your long runs at goal race pace.
  • Rest days are just as important as your training days. Don’t feel guilty about them, and please use them. Rest doesn’t equal cross training or strength training. Rest means REST.
  • Be sure you take some recovery weeks. You are not a robot, you are a human. You need recovery weeks in order to push harder in the future.
  • Training will have its highs and lows. Don’t let a bad workout or week define your training. Don’t let an amazing week get to your head. Instead, note the consistent swing of training. If week after week keeps going amazingly, you may be ready to increase your training or race goals. If things consistently go poorly, perhaps you need to reevaluate your goals or the way you want to get there.
  • A lot can happen in the weeks between now and your race. Keep your expectations for race day, goals, and strategy fluid. Nothing should be set in stone 20-16 weeks out from the big day.
  • Summer training can present some training challenges, especially with the long run. Have confidence that weather will cooperate on race day (the odds are it won’t be summer conditions!) and that the hard work you put in, tough though it may feel, will pay off.
  • Practice fueling as you would on race day in your long runs. Leave nothing up to chance.
  • Remember that training for a marathon is hard. There’s a reason why most folks never lace up for 26.2 miles. The training is a journey, and race day is the celebration of your hard work. Enjoy the journey. It will change you.
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