Tips for Handling the Not-so-Good Races

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.

Running Streaks, and why I hate them

Before you decide to be a “streaker,” pause for a hot second and ask yourself WHY? This time of year, running streaks are very popular. It makes sense. It’s getting colder, its often dark, peak goals are in the past, and runners are looking for motivation or accountability to be active. Toss in social media, and most runners will decide to commit to a streak without a second thought.

Here’s the problem: there are times when you should absolutely, 100% take a complete rest day. In fact, it’s irresponsible and plain stupid to not. Streaks, by definition, mean no rest or off days for said duration. Sure, some streaks only require a mile a day, and others more. Yes, you could go take that mile or 5K super easy. But why, if your body is saying “PLEASE FOR THE LOVE OF GOD, NO!!!,” do we blindly stick to the streak? I’ve heard of runners plagued by the flu lace up their shoes and drag their carcass on a run because they didn’t want to break their streak. Runners taping up an injured quad to get in their miles. Take a step back with me. Doesn’t that sound absolutely insane?

The whole “no rest days” thing is not something a coach would EVER support. I don’t understand why runners think that it makes them badass or dedicated to train everyday. Again, it makes you stupid. Because REST is when we rebuild from the training. Rest is just (if not more!) important than some of the runs. Rest greatly reduces injury risk. I don’t know if many streakers or “no rest day” folks out there who don’t wind up injured. And you guessed it – they are injured because of their looney training choices.

I see plenty of other reckless goals out there: a marathon a month. A half marathon in every state in a calendar year. The goal of clocking 2000 miles in the year. Can some runners do those things? Absolutely. But should they, or should you? The risk is really high. Wouldn’t it perhaps be more reasonable to plan to run 4 marathons a year, and think long term? For the record, 4 marathons is still a lot for most marathoners. It’s fine to attempt something. We don’t surpass our goals or expectations without risk. But measured risk over reckless risk. Remember that just because somebody else can do something, it doesn’t mean you can. We are all incredibly unique. Focus on yourself, not your running buddy.

In NYC, I deal with a ton of runners who partake the NYRR’s 9+1 program. Essentially, you run 9 races and volunteer at one event in a calendar year, in exchange for a guaranteed spot in the NYC Marathon. I understand the reasons behind the system, but as a coach, I despise the 9+1 concept. I’ve encountered dozens of runners who should not be lacing up for a run anytime soon, dragging their bodies through a required race. The injuries that could have been avoided are compromised because of that damn race on their calendar. It’s a struggle to guide an athlete towards their goals, but to toss in an navigate 9 races in the mix. Sure, some are easy. Others, not so much. The amount of times I have “highly advised” a runner to sit out a 10K or the 18-mile tune-up race for their own benefit, but they “need” to do it for their marathon spot – far more frequent than I care to admit.

It’s important to understand that running can be a life-long journey. It can be a journey with few injuries or burnout. But it can also be a short and tumultuous journey if taken fast and furious. This isn’t to say you should not do the 9+1 or to decide to go for a running streak. But don’t lose sight of the big picture. Is running everyday in December worth potentially having no spring race season? Listen to your body, and be ready to toss the streak if your body tells you to.

The Reason for the Off Season

The off season. Most runners are really bad at this. It’s incredibly tempting to cross that goal finish line fired up and ready to dive into the next goal. Even if legs feel great within a day or two of that goal race, it’s important to relax and PAUSE. I completely understand that post-marathon high. I clearly remember days after my first marathon, signing up for two spring marathons with all the enthusiasm in the world. We feel invincible, fired up and inspired. PAUSE. Injury risk is incredibly high within the days/weeks following that goal marathon. Even if you FEEL good, trust that there are things that are broken down and rebuilding. Remember that just like the hard work and the taper, a reverse taper is necessary. The best marathoners in the world take an off season. None of us are the exception. How long or dramatic of an off season an athlete needs will vary. But when in doubt, be conservative.

During your off season, use that post-run high to push you towards recovering and rehabbing any aches and pains. Spend the time to lay out your goals for the following 12 months in a realistic way. Honestly look back over your strengths, weaknesses, and what should perhaps be the focus of your future training. We all have natural talents that translate to running. We also will all have natural weaknesses. The more you know yourself, the better you can train in the future.

Looking towards 2018, I’d advise a few tips for planning:

  • Be aware of any travel you have planned. Out of town weddings, vacations where training may be compromised, etc – honestly factor those things into your calendar for next year. For example, I try to plan vacations where training conditions aren’t completely compromised during marathon training. Certain climates and locations are more or less supportive of training. Can you have gym access? Factor that in now. Or plan that vacation to the islands or with day trips for AFTER that goal race and during your off season.
  • Make sure you budget some recovery into your calendar. Runners want to do everything, and this can be dangerous. Do NOT plan races in back-to-back weekends. Pick and choose. Otherwise injury risk and burnout will at some point occur.
  • Choose races you WANT to do! The options are overwhelming. Think about you and why you want to run a specific race. Is it a fast course? Ideal weather? Scenic? Bucket list destination race? Friends and family want you to do it with them? Do what’s important to YOU, but be realistic. For example, as great as NYC Marathon is, it’s rarely that PR course. So if you want to knock your marathon time down or fight for that BQ, there are FAR better options out there. But if you love that course, then compare previous accomplishments to that course and that course alone.

When you slowly exit your off season (coach is doing that this week after 3 weeks completely off from running – okay, I went for 2 very easy 4-milers in that time), build back carefully. For example, don’t dive into a track workout on your first run back. Ease into things with a week (or weeks!) of easy-effort running. Then you can begin to think about adding intensity. Your body won’t lose everything during the off season. It will bounce back quicker than you think. But stay patient and conservative. Think big picture. And finally, while easing back into those miles, focus on FUN! Embrace a little structure-free running.

The Twelve Myths of Fitness – Day 5: No pain, no gain

It’s been ingrained in gym culture, sports, and perhaps our common conception of exercise: it’s supposed to hurt. Perhaps this is why so many people hate to exercise or run. While yes, there is definitely discomfort that can come and should come with training, that is very different from injury pain. The lines between the two seem to often blur, and that’s not a good thing. So today let’s clarify what sensations should be associated with exercise and which ones should not – and how to recognize the difference and make good decisions when those pains arise.

When ramping up training, or jumping into something new, it’s important to build the work load carefully and consistently. Not doing so will increase both injury risk and general discomfort. For runners, for example, this is why building base mileage is necessary before tackling intense runs. Or why going from absolutely no exercise to 3-hour gym sessions will practically destroy many of us. And rightly so. You are shocking your body!

Discomfort can come in a few different forms – pain while in the act of training – running hard on a track isn’t comfortable, or pushing out that final rep of chest presses – but that’s not injury pain. That’s the discomfort our body will adapt and grow from. The heavy leg feeling towards the end of a long run can be incredibly uncomfortable, especially when pushing the time on your feet. But again, this is the kind of stress our bodies need to experience to learn to run longer. A day or two after training, it can be normal to feel soreness, tightness, or weakness. While there are things we can do to help alleviate that discomfort (hydration, rest, compression gear, stretching, foam rolling, light exercise, ice baths), that discomfort is simply part of athletic gains. This discomfort isn’t an injury. It’s simply your body going through the process of learning and adapting. The good news is that the more of a habit your training becomes, and the stronger and more adaptable your body and brain, the harder you’ll need to work to feel discomfort. This isn’t to say that you’ll feel amazing and agile at mile 23 of the marathon, but it will mean mile 14 won’t hurt the way it maybe did 4 months ago.

Injury pain is very different from discomfort. While there’s a stigma that badass athletes train, race and compete through injury, that’s a really bad way of handling yourself, your attitude about your body, and your goals. There are always exceptions to the rules. For example, many NHL players are expected to play through broken bones during the playoffs. And I’ve known many a runner opt to still run a marathon with tendonitis. Are those decisions smart? No. Worth it for that person or team in the situation? That’s a personal decision. But we need to be careful and remember than training through an injury doesn’t make us a dedicated, badass warrior. It makes us idiots, with usually big consequences down the road.

Sometimes it’s hard to tell the difference between discomfort and injury. Remember that unless you are actually a doctor, looking things up online or talking to your lifting or running buddies is not the smart course of action. See a medical professional. A diagnosis, especially early on, can make a game-changer. Some injuries like runners knee, ITB, shin splints – can be managed and not totally derail training or racing, But a torn rotator cuff, tendonitis, a muscle tear – these are things we should rarely train through. It’s important to know what you’re dealing with so that you can make smart choices. If you can’t see a doctor right away, take a few additional rest days and see if that helps. If it does, carefully ease back into your activity and see how it feels. If it doesn’t help, you definitely need a medical opinion before training again.

An overwhelming number of runners say they battle injuries as part of their sport. I find that sad, and a statistic that doesn’t need to be so high. Smarter training, self awareness, and remembering that each and every runner is different and you need to learn and listen to your body, can help you not be part of such an overwhelming statistic. Look, I get it. I have said yes to races, runs with friends or team mates, and pacing opportunities with my clients when for my own body and training, it wasn’t a smart idea. Sometimes the risks don’t have huge consequences and we get lucky. But other times we pay the price.

Just remember that pain is a signal our bodies give our brain that something is stressed or hurting. Signals should never be ignored. We only have one body. Do your best to keep it healthy and happy.

Balancing – a look at how your coach makes it all happen, and how you can too!

img_6834-editEvery once and a while I get a request for a blog topic. Today I am indulging myself to fulfill a recent request. One of my regulars at Mile High Run Club, (very strong athlete and badass lady!), requested I write about what it’s like to coach and pace my own roster, teach full time at the studio, and still get in my own training and goals. While at first I thought this might be an unrelatable but perhaps interesting topic, the more I thought about it the more relatable it seemed. So many of my athletes juggle very long hours at work, private lives that sometimes involve families, the stress and fast-pace pressure of living in NYC, while tackling their own goals. So while my life/career is probably very different from yours, perhaps some tricks and priorities in my life will help you figure out out to better balance your journey with running.

Let me start by saying I am not a professional athlete. I have never been one. So my drive in my own training has never been fueled by a sponsor, collegiate team, pro team, etc. The only pressure or goals I have are those I’ve put on myself. My guess is that’s how most runners operate – self-motivated and training and racing because they love this sport!

To say getting in my training is challenging would be an understatement. Like many folks, my line of work has me on my feet all the time! I am standing, walking or running for anywhere from 4-10 hours per day. This makes “recovery” a tough thing. While there are lots of benefits to not sitting on one’s bum all day, I have to be mindful about wearing supportive shoes as much as possible, and sitting whenever given the opportunity – the train, between classes, whenever I can. If you are a teacher, nurse, doctor, or in the restaurant or film/tv industry, you probably live on your feet too!

Then there’s my hours – fitness industry folks work some of the hardest hours out there. We coach before most people go to work (hello, 4am wakeup!), and after folks are finished with work (I’ve been known many times to get home for dinner around 10pm), and it’s truly a 7-day a week business. It’s a job that can not only take over, but completely control your life. You only get time off when you protect a day and fight to protect it, and even then I am usually responding to emails, texts and calls from my private clients. So sleep, meals and training are a challenge.

The awesome thing about coaching full time is that I am constantly inspired and motivated by the people I am working with almost every hour of every day! My fellow coaches, team mates, clients – I have a ton of inspiration around me! So I rarely have the opportunity to lose focus when I am training. That’s a huge asset.

I was asked how I get my miles, goals and races accomplished – especially when clocking miles paces my own athletes. This is a tough one. Really tough. Despite my best abilities, I’m a human and not a machine – so I need to be careful and can only clock so many miles per day. There have been years where I opted to train and race for ultras, partly because it was of interest, but mostly because it jelled best with all the pacing I had on my plate. Back-to-back 20-mile days are only beneficial for ultra marathoners. However, this year I have really gotten back to some speedier and more ambitious goals for myself, and so I have decided to be more protective of my running time. It means not being everything to everyone. Learning to say no. And thinking of my own health. It’s a balance.

I have learned to always prepare and pack food for the day. I usually have fruit or veggies in my bag, along with some trail mix. I always have a water bottle with me. This minimizes the chance of dehydration or going hours without fuel. I will sometimes try to go to bed really early if I am wiped out – even if it means skipping social events. I write my training down in my calendar with everything else that day and hold it to the same level of importance as work, appointments and errands. I am rarely in shoes that aren’t my Mizunos. My feet are my career. I need them healthy and happy. I also replace my shoes pretty darn frequently. It’s worth it. If a goal race is worth it, I will sometimes sacrifice work opportunities or sleep to get in my time at the gym or park. I never want to be resentful of my work, or feel like I didn’t put in the training necessary for doing my best on race day. Hopefully as you juggle your plate, you can find tricks that work for you.

 

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!

Spring Fever

img_6789-edit-682x1024It’s been a hot second since my last blog post. I feel like I blinked, and we went from the end of 2015 to Spring 2016. My apologies, fellow runners and devote readers! I promise my posts will be back on track. There have been some big changes here – both personal and professional. If you are a New Yorker, you know that moving is perhaps the worst thing ever. Well, I’m happy to say I have found an amazing apartment, but am now in the downsizing and packing process. I am reminded when stress strikes to take a deep breath and go for a run. I always feel better. So if you are dealing with life stress, remember that 30-60 minutes to go clock some miles will always do your body, brain and happiness some good.

Anyway, enough personal stuff. Let’s get to the fun and the RUNNING!!!! As of May 1st, 2016, Coach Corky is a full-time employee at Mile High Run Club. This means you can find me on the schedule at least 15 classes per week. You can find me at both the NOMAD and NOHO locations, teaching all three classes – Dash 28, High 45, and The Distance.

Hopping into a full time position doesn’t mean Coach Corky Runs, LLC is slowing down at all. In fact, it’s that time of year where my athletes heading to Brooklyn Half Marathon are tapering, and runners with Autumn goals (RnR BK Half, NYC Marathon, Chicago Marathon, Philly Marathon) – I’m looking at you – are reaching out for training plans and one-on-one coaching. It is insanely busy in the best way possible! I am truly humbled by the humans I coach.

Aside from the coaching, this little lady has been getting her legs back to the starting line of some races! It’s been a process to regain speed after some serious time spent on Ultra Marathons, but I’ve successfully found my groove and podium again. In fact, in my first three races of 2016, I finished in the top 3. That streak obviously couldn’t last, and didn’t when I toed the line with 30,000+ runners for the Broad Street Run. While I missed my goal for my A race for Spring, I am trying to not beat myself up and take the advice I’d give my runners after a bad race – but that advice is easier to give than receive.

As you ease into your Summer training and Autumn goals, please be mindful of the importance of building base mileage. This is a very important step in training, and one we often gloss over as we are eager to jump into the intense work. Skipping this step can raise risk of injury. Base mileage for 3-6 weeks will lend itself well to your training and race day fitness.

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.

12039026_10103157728468773_5793624531359026666_o

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.

Acting and Racing Parallels

Corky_Fitness-2829finalflatwebDuring my assessment meetings, new clients usually ask how I became a coach and how that journey progressed. It’s no secret that I fell into running “later in life” (not until after college), and that until 2012, I made most of my income and spent most of my time focused on work and training as an actor. While that “career” is on the back burner (I still pick up auditions  and bookings here and there but I would say I am not actively pursuing it or paying my bills with my acting chops), there are a lot of tools, lessons learned, and industry similarities between acting and running/coaching. So today I thought I’d share how some of those skills cross over. You may find that perhaps your jobs, interests and hobbies also cross over a bit – and maybe this blog will even shed some light on that.

  • Runners obviously rely on their bodies to run and race. The skills developed while training for a race are similar to the rehearsals an actor would be in while learning choreography for a musical. While every race is different (weather, terrain, distance, goals), shows will vary in style, the size of the stage, athleticism and skills required, and obviously muscle memory. Like a marathoner out there knocking out 20 milers in preparation for race day, a dancer may spend hours per day learning and perfecting the choreography. With years of wearing the dancer and sometimes choreographer hat, I always think of my long runs as “dress rehearsals” for race day.
  • A bad rehearsal can make for a great opening night – and a bad long run can prepare you for a great race! Bad long runs can be extremely frustrating, but it’s better to iron out any kinks in practice and not on race day, and to learn from mistakes. Actors learn this lesson and don’t let it shake them.
  • Improvisation sometimes happens on the race course. Even an actor who is not improv-trained has had to improvise on stage at some point. When you need to go off script, it is perhaps the most spine-tingling, raw and risky moment you can have on stage. If you are a stage actor, you’ve done it and survived to tell the tale. Though we never want to improvise on race day, run races long enough and it will happen to you. Maybe your Garmin will decide to reset itself in the middle of a marathon, or something in your tummy suddenly feels terrible. Being able to stay mentally cool and improvise your original plan can save your race. Thankfully, us actors usually make really good improvisers in every other aspect of life – including races. I always tell my athletes that if/when something doesn’t go according to plan on race day, DO NOT PANIC.
  • Unlike acting, you usually get when you put into training. Things can certainly go wrong on race day, but there are few factors out of a runner’s control. As an actor, when you walk into a casting, all you can control is how you look that day, feel, and how prepared you are to sing, dance or act. Unfortunately, there are many more factors than talent that go into being cast. Costume size, height, age, how do you physically fit with the other cast members, voice, head shot, do you remind that casting director of an ex-girlfriend, do they happen to hate your wardrobe choice or song choice – being “prepared” only takes you so far. But in running, being prepared is so much of the success.
  • An actor’s body is her instrument. Her voice and body is the vessel in which characters come to life. When injured or ill, the performance or audition suffers. Having attended a music conservatory (one of the best in the country, actually!), vocal health was extremely important. Like that performer, a runner’s body is their instrument. Caring for it and tending to minor and major issues needs to be something the athlete is proactive about. I’d like to think that much of what I learned and was instilled in me as a vocalist and dancer has made me a wiser runner than I’d be without those years of becoming very physically self-aware.
  • Actors and athletes are both judged by appearance. In an audition, you’ll often feel eyes on you in the holding room, as your competition sizes you up. To be fair, we all know that looks are one of the factors in the casting process (as mentioned above). I’ve also found runners and their potential is often judged by how fit they are, or what they are wearing in a race. I’d be the first to admit that if a gal shows up in racing briefs, I expect her to be FAST. Personally, I don’t think I have any business wearing racing briefs – I stick to short racing shorts – as racing briefs, in my opinion, are for the folks out their smoking the competition. Then again, I have been smoked by gals in loose and long running shorts, and have left gals in racing briefs in my dust – so it goes to show that appearance can mean nothing. Sadly though, many runners are frequently told by other folks that “they don’t look like runners.” I hate that. I won’t rant on the topic here (I have a past blog dedicated to the topic), but I will say that runners are frequently judged by appearance.
  • As an actor, tech week is followed by performances. At some point, those performances come to an end. There may sometimes be some relief when a show closes, but there is almost always some sense of loss. A chapter (and paid gig!) has ended, and so the actor is often left saying “okay, no what?!” Runners experience something similar. Unlike the zaniness of tech week, we get a taper – though mentally the taper can feel like a mind fuck. Then race morning arrives, you are ready to rumble and finally put all that hard work on the line. Once you cross the finish line, that race is gone. Whether elated over a huge success or defeated by the race, there is usually that sense of loss and directionless wander.
  • Rejection is a huge part of acting. I’d guess that most actors have to attend 50-100 castings for every booking. That’s a lot of “no’s.” Actors either find a way to develop tough skin and embrace every audition, or they perhaps take it personally or begin to resent the process. There’s a reason why so many actors abuse substances or are in therapy – it’s tough! As a runner, the higher you set your goals, the greater the risk you’ll fail. While I can’t say I love rejection or failure, the rejection from acting has somehow made failure as an athlete easier to swallow. I don’t let it define me. Though it does definitely still sting.
  • Being an actor is quite possibly one of the hardest jobs out there. Not because you need to be a genius, or the greatest gift to mankind, but because so much of your “work” offers no or little reward. You are constantly in training and honing your craft (not cheap!), preparing and attending multiple auditions per day, all while finding a way to afford living in an expensive city, looking your best, and staying marketable. Training for an ambitious race goal, usually while juggling work, family/friends, and probably a half-dozen other things isn’t unlike being an actor. And the more seriously you take it, the more challenging it is. It takes a strong work ethic to be a competitive runners.
  • Sometimes you simply need a break. Acting can be exhausting. Luckily, there are usually “seasons” in the casting world. In theatre, for example, Spring is always really busy. Autumn can be really busy, too. A stage actor may get a little break from the grind in Summer and Winter – which are good times to hop into intensive classes or take a break and travel. Television actors deal with pilot seasons, commercials work in seasons with advertisers, and films shoot year round. Yes, as an actor, you could dabble in all fields and never get a break. The same is true for the runner. A runner may hop from cross-country season to into track, to marathon training or trail running – there is always something you can be training for. However, an “off-season” of some kind is always a good thing. It helps recharge the body, brain and focus. Don’t be scared to take an off-season – even if it’s just a few weeks.
  • Actors get to play all different kinds of roles, which is really fun and exciting. Runners get to train for and race all different kinds of races, varying in distance, terrain and goals. Both acting and running gives me the opportunity to constantly mix things up.

You may find that perhaps your hobbies and career have many similarities to your training, goals, and relationship with running. If you are in a running rut, looking at perhaps how you attack your job or hobbies and perhaps that will help.