Posts Tagged ‘marathon’

“Nothing is good or bad, but thinking makes it so” – or how I came to love my heart rate

January 14th, 2010

Yes, it’s Shakespeare again. This time, the Prince of Denmark himself – Hamlet – offers wise words to keep my experiences (in training and life) in perspective. This quote reminds me that our thinking plays an integral role in how we perceive our abilities, our training, and our potential. Think negative thoughts, increase the likelihood of negative outcomes. Think positive thoughts, increase the likelihood of positive outcomes. Sounds easy enough.

So, why am I so mean to myself?

I know better: I’ve read plenty of articles that talk about the power of positive thinking. I know that our brains are important training tools and must be pushed outside the comfort zone just as we do with the muscles and cardiovascular system.

I thought of Shakespeare’s words today as the sweat gushed from my pores, as I inadvertently spewed saliva because it was too much effort to keep my mouth closed, as I turned red hot in the face from the surge of blood, and as I ran as fast as I could for 20 minutes to determine my lactate threshold. My brain wanted me to slow down–but my body didn’t give in to the voices. I kept pushing. I kept breathing. I surprised myself this morning. I realized that my brain underestimates me. Hmm.

I recently started working with a coach, Jeff Kline of Personal Best Fitness (if you are on Twitter, you can find him at @coachprs). This week we are working on assessing my heart rate zones. Sure, you can use a quick formula based on age, but those estimates are only general approximations based on statistical aggregations of others. In other words: not individualized.The assessments involve figuring out my max heart rate and my lactate threshold (LT). (See the end of this post if you’d like a quick definition of each.)

The combination of these numbers, along with my resting heart rate, will give my coach a good sense of my capacity. Then, he will formulate my workouts based on levels of heart rate intensity, matching different intensities to various training objectives. For example, zone 2 is an optimal intensity for long, endurance workouts and races, such as–oh, I don’t know–let’s say an Ironman. As I work toward my 2010 goals (Lake Placid and the VT50 the super big-deal goals, otherwise known as “A” priority races), I won’t train based on pace. I will train based on heart rate and time spent in the various intensity zones (1-5). To illustrate, on Sunday, I’m scheduled to run an hour and 30 minutes in zone 2, which based on my LT test is a heart rate between 148-158. Whatever the pace is during this time, it is.

This seems a fairly “scientific” process, right? How could my brain mess it up? Figure out the zones, dial them in, and stick to them. Yes, that does seem straightforward, except for one little problem: the process required to figure out max HR and LT requires some thinking on my part. Figuring out what these levels are depends upon my perceptions of the fastest pace I can run for a mile (max), and perceptions of the fastest pace I can maintain for 20 minutes of running (LT). Turns out, I have very “bad” thinking about my potential.

On Monday, Coach Kline ordered a max heart rate test which involved running a mile “all out”. Trouble is, my brain wasn’t very accurate in predicting what this pace should be. I started off too slowly, and by the time I realized I could definitely run harder, I only had a half mile left. While I definitely ran all out for the last 800 meters, it wasn’t enough. I came home feeling disappointed in myself and doubting my ability. My max HR was “low” – at least to my thinking. The worse part: I knew I hadn’t run to my potential. I blew it. I began to fear that my 2010 goals were out of reach. I expressed these concerns to Coach Jeff, and he assured me that the “test was fine,” and it only would be used for calculations. He indicated that the LT test was more important.

So, I woke up this morning, knowing that I had the LT test on the books for today. With a little bit of dread and a 10 minute warmup, I started to push the pace. For about 30 seconds, I ran at 7:15 min/mile pace. Then, I thought to myself, “I can run faster than this. Don’t make the same mistake you made on Monday.” I pushed the pace to about a 7:00 min/mile. It was hard, as it should be. The lactate threshold is the critical benchmark for intensity.

By the 5 minute mark, my body knew it had the right pace. As I approached the 17 minute mark, I was frothing a bit at the mouth, as is typical for me when I do speedwork Such a pretty girl, right?! While my brain might have had some doubts, my body did not. At 20 minutes, I hit the lap timer on my Garmin, and slowed the pace to cool down.

I had just run the fastest I had ever run for 20 minutes. Bring on the 5k race! Wow – a 7 minute/mile pace for 20 minutes? Who knew?! Surely, I’m reading someone else’s running log, right? Even now, I’m fighting the urge to think this morning was a fluke.

As I jogged easy for another 20 minutes, I could feel the endorphins flooding my body–my fingers, my toes, my heart, my brain. It was beautiful. My legs took my body for a ride as my heart rate came down to zone 2, and I finished the rest of my workout. Such peace.

From now on, I’m not listening to my brain–it just doesn’t know what it’s talking about. I know this resolution is easier to write here than to actually stick to it. Years of being self-doubt won’t disappear after just one great workout. If that were the case, the negative self-talk would be over. But, I have set a goal to be more mindful about my thoughts, and to find ways to counter the negative self-talk.

I’m looking forward to the challenge. Training based on heart zones will be a step in the right direction. I realized after this morning’s test that I have been regularly undertraining when I run based on pace. I doubt myself; I tell myself I’m not “that fast,” and consequently, this “bad” thinking makes me work under my intensity potential during training which can only result in race performances that are less than I’m capable of. I’ll be looking forward to where this training takes me over the next several months. I’ve got about 27 weeks until Ironman Lake Placid. I’m thinking I’ll be ready for it.

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A defining moment: Max heart rate is just that: the maximum beats per minute that my heart can sustain for a short time, say about a mile of running. According to Joe Friel, in the The Triathlete’s Training Bible,

“The lactate threshold (LT) is also sometimes called anaerobic threshold. Lactic acid is produced from the breakdown of carbohydrate and becomes lactate that builds up in the blood, a chain reaction that ultimately interferes with muscle contraction. The level of intensity at which accumlation of lactate beings is called the ‘lactate threshold.’ This is a critical event [...] Lactate threshold serves as an intensity ‘landmark.’ Exercising below LT, or working aerobically, is relatively easy and may be continued for hours, depending on an athlete’s fitness level. But the duration of the workout or race must be greatly reduced when exercising above LT, or exercising anaerobically” (p. 44).

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Support Academic Endurance!

Throughout 2010, I’m training and racing for the Iron Scholarship Fund, which will reward academic endurance for students who are economically disadvantaged. My goal is to raise $5,000. So far, I’ve raised $350.00. Find out how you can support The Iron Scholarship Fund, just click http://www.runningalife.com/?page_id=374.

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Tags: Challenge Endurance heartrate heartratezones ironman marathon Running training Triathlon

From 2009 into 2010: Places, races & goals

December 31st, 2009

John & I at the VT50 in September. (I was his pacer for the last 10 miles.)

In terms of my athletic goals and experiences, 2009 has been an excellent year. (It’s been a great year for other reasons as well, just not necessarily central to this blog ). I have met some of the coolest runners and triathletes, some of which I have been fortunate to develop relationships with, others who passed through my life for a day, as I did through theirs. So many smiles, so many words of encouragement. Peace, love and light to all of you in 2010! I’ve enjoyed interacting with all of you here on my blog, on twitter, at races and elsewhere.

2009 was by far the most active I have ever been in terms of participating in official racing events. Prior to this year, I completed only 1 or 2 organized events a year–mostly to contribute to charity, rather than to train or officially race. But, ever since I finished my first marathon in 2008, I’ve been bitten by the racing bug, and I can’t get enough. In addition to the road races of 2009, I completed my first triathlon, and followed it up with 7 more! They are too much fun–I highly recommend giving tri a try. I’ve posted race reports for most of these races in earlier entries, so I won’t rehash the details. I do want to reflect, just a bit, however, on what running and triathlon has done for my life.

Training and racing has helped me recapture a part of my identity that I didn’t realize was important to me: being an athlete. I rowed in high school, and for a little while in college. I also coached my high school team for a few years. I loved it: the hard work, the community, the healthy competition. But, as the years passed, I got further and further away from my athletic history. I went to the gym to workout, but there was nothing like training or community experience about that. It has been almost 15 years since I thought of myself as an athlete, and I’m glad to have found that part of myself again. My training reminds me of the value of discipline, and the intrinsic rewards of hard work.

Training and racing has helped me to be a better wife, friend, family member, and teacher. The focus of training has led to focus in other areas of my life as well. It has given my husband and I a shared activity that comprises the majority of our conversations (maybe too much sometimes!). I’ve reconnected with members of my extended family over races, like others might do over dinner or parties.

Racing has allowed me to be active in contributing to charity. Most of the races I’ve done, have a charity component to them–if not held strictly to raise money for charity. I get to do something I love, while also helping others. How cool is that?

Here’s summary recap of my 2009 racing year (for those who are interested):

Date	Name	Type	Distance	Time	Comments
3/15	Annual AC St. Pat’s Day run	Road race	10 miles	1:16:41	PR over last year’s 1:23:25 finish; 3^rd in my age group
3/30	Ocean Drive Marathon	Road race	26.2 miles	3:41:28	Of special note, I was in the top 10 of female finishers, and 2nd in my age group. This was my first BQ! (Too bad I dragged my feet on registering for 2010)
5/23	Hammonton Triathlon	Sprint tri	¼ mi swim 12 mile bike 5k run	1:14:29	My first triathlon ever. I got so panicked during the swim, I had to swim most of it with my head out of the water. LOL!
5/31	Belleplain Triathlon	Sprint tri	¼ mi swim, 16 mile bike, 5k run	1:20:45	Much better showing in the water this week. I was able to swim all of it with my face in the water J
6/6	Jersey Genesis Triathlon	Sprint tri	½ mile swim, 16 mile bike, 4 mi run	1:33:~	First in my age group
6/27	Atlantic City Bridge-to-Bridge 5k swim	Swim	5k (3.1 miles)	2:38:~	I lived through it! I was 6^th from last place – but I finished. Not too shoddy for just learning how to swim freestyle in March. Ironically, because I was the only woman in my age group – I “won” my age group. LOL!
7/4	Killington Triathlon	Sprint Tri	.35 mile swim, 15 mile bike, 4 mile run	1:55:11	Holy hills, Batman! This was a killer – the downhill scared the heck out of me because it was pouring rain, and I had never rode down such steep hills before. First in my age group.
7/18	Sunset Lake Triathlon	Olympic Tri	.9 mile swim, 25 mile bike, 10k run (6.2 miles)	2:44:~	Placed third in my age group. Not too shoddy for my first Olympic distance!
8/1	Brigantine Triathlon	Sprint tri	¼ mi swim, 11 mile bike, 4 mile run	1:16:37	2^nd in my age group. Didn’t love this race.
8/9	Mt. Snow Trek Women’s Series Triathlon	Sprint Tri	¼ mi swim, 12 mi bike, 5k run	1:06:14	First in my age group, 7^th place overall. I redeemed myself on the hills!
10/4	Bassman Triathlon	Half iron Tri	1.2 mi swim, 56 mile bike, 13.1 mi run	5:55:~	My first half iron – ouch!
11/15	Atlantic City Half Marathon	Road race	13.1 miles	1:44:~	3^rd place in my age group. Had no idea I’d run this race like this!
11/22	Philadephia Marathon	Road race	26.2 miles	3:38:59	BQ for 2011, baby!

Goals and plans for achieving them are important parts of a well-lived life. Throughout John and I’s married life, we set and achieved many goals. (And, we’ve fallen short of some as well, as must be expected.) For 2010, I’ll be working toward a new set of goals:

Raise $5,000 for the Iron Scholarship Fund (details here)
Finish my first ultra marathon – 50k – sub 6 hours
Finish the Annual St. Pat’s Day 10 mile run w/ a new PR: 1:13:~ would be nice!
Finish a half ironman triathlon in 5:50:~
Finish a full ironman triathlon
Finish a 50 mile ultra marathon in sub 11 hours
Finish a local triathlon in the top 5 females overall

2010 race calendar (more to be added as I get closer to the season):

January: PHUNT 50k trail run
February: No races planned. But, I’ll be swimming, biking and running.
March: Annual AC St. Pat’s Day Run
April: Bassman Spring off-road sprint triathlon
May: Jerseyman Half Iron Distance Tri
June: Mooseman Half Ironman
July: Ironman Lake Placid
August: No races planned. I will probably pick up a small tri or run race somewhere.
September: Vermont 50. I’m so excited to return to the VT 50 in 2010 as a participant, rather than a pacer.
October: Atlantic City Marathon. Where it all began. I’d love to run this race every year.
November: ? Looking for some great trail runs – any ideas?
December: ? Looking for some great trail runs – any ideas?

In addition to what I have already scheduled, I’ll be looking to do some sprint olympic distance triathlons in May and June to keep the speed sharp for IMLP in July. Depending upon how recovery goes, I hope to be able to do a race or two in August.

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Tags: Challenge charity Endurance marathon Running training Triathlon ultramarathon

The Streets of Philadelphia

November 23rd, 2009

Welcome sign in the Warwick Hotel lobby

My husband John, my sister-in-law Tracy, and I ran the Philadelphia Marathon yesterday, along with 7,465 other marathon finishers. The Philly was Tracy’s first marathon ever. For John and I, this was the first race we’ve ever done with more than 1,000 entrants. Including the half marathon and the 8k, there were about 15,000 runners in yesterday’s events. The last race I ran had about 600 runners. The collective energy of that many runners along with the thousands of spectators was invigorating, contributing mightily to a successful race day for all three of us.

Philadelphia is a special place for me. I was born there, and lived there until 6th grade. More recently, I spent four years in the city as I completed my PhD at Temple University. As a Southern New Jersey resident, Philadelphia is my city of choice. I love the feel of the place; the city has an undercurrent that flows with the push and pull of of my private history, as well as the collective history of a nation. I could feel this current–and hear it symbolized in the tap-tap-tap-tap of thousands of feet moving, moving, moving toward the finish line. But, the finish line is not what makes running marathons great–although it is quite a welcome sight! What makes a marathon–or any race for that matter–is the process, the adventure.

Bill Rodgers (left) and Bart Yasso (right) sign posters for the people waiting in front of us.

Every marathon begins about four months before you line up at the start. But, this blog post won’t be going that far back (you’ll be happy to know!). If you want to read about my training, you will find previous posts more useful, as well as the link to my training log (see the right sidebar).

This post begins with the race expo, which we attended on Saturday. After picking up our race packets, which included our bib, timing band, technical shirt, and other assorted goodies, we toured the expo exhibits. To say it was crowded does not quite capture the throng of people that choked and clogged the aisles at the expo. Just as we were getting ready to leave, my husband looked over at a line of people, at the end of which sat Bill Rodgers and Bart Yasso. For those of you who do not know these runners, Bill Rodgers is an American marathon legend. He won the Boston Marathon AND New York City Marathon four times. (Runners World recently ran a feature about Rodgers, who returned to Boston Marathon after battling cancer. Interesting article well worth the read.) Yasso is an accomplished endurance athlete, having competed in running and triathlon races all over the globe. He is a member of the Runners’ World editorial team, and has recently written a book, My Life on the Run. John and I decided these guys were worth waiting to meet. After about 20 minutes, it was our turn. What struck me most about meeting these two icons was how approachable they were.

I walked up, and gushed, “It is so wonderful to meet the two of you!” Yasso immediately put out his hand and said, “What’s your name?” As I shook his hand, I said, “Maria…and John, this is my husband John.” He shook John’s hand. Yasso elbowed Rodgers, and said, “This is John and Maria.” He jokingly pointed to each of us as he said our names, telling Rodgers not to mix us up. Rodgers shook our hands as well. Then, they chatted with us – as if we were all old running buddies, and as if there wasn’t a monstrous line growing around the aisles. They asked if we were running in the marathon, and we told them yes.

“This will be the first marathon we’ve done with this many people.”

Rodgers smiled, “Oh, it’s a lot of fun! But, the big problem is the bathrooms. It’s hard to find a bathroom.”

I laughed and said, “Yes, you of all people would know that!”

As the story has it, sometime in the 80s, Rodgers missed the start of the Boston Marathon because he was locked in a bathroom (see “The Return of Boston Billy”). After a bit more joking, they wished us well and off we went. We had met two of the rock stars of running!

After the expo, we decided it was time to eat and get off our feet. We ate pancakes at Little Pete’s, a diner across the street from our hotel. John and I love pancakes as our pre-race dinner. Add to them a few eggs and potatoes, and you’ve got some great, easily digested fuel. We ate early – it was about 5:00 p.m., returned to our hotel room, and it was lights out by 9 p.m.

My race gear

As usual, on race morning the alarm clock was superfluous. I woke up at about 4:00 a.m., but I didn’t get out of bed until 5 a.m. We were ready and out the door by 5:45 a.m. As we exited the hotel, we joined the exodus of other runners heading toward the Philadelphia Art Museum, toward the famed steps where Rocky Balboa stands in triumph. The walk to the start line was a little over the mile, which was great to warm up and loosen up. The air was chilly, but far from cold. We were wearing some throwaway sweats, which we left at the starting line. The race organizers collected this clothing for goodwill. We saw others wearing trash bags–an idea I will keep in mind for future races.

Each of us was assigned to a different starting corral. The corrals were based on the runner’s projected finish time, and the start would be staggered so as to avoid too many bottlenecks (although, there still were some). Tracy was purple (4:00-4:10), I was green (3:31-3:40), and John was black (3:21-3:30). We wished each other luck, and got into our places. As I waited for the start of the race, I met another runner from Long Island who would be completing her first marathon. I told her, “Marathons are addictive. This won’t be your last one.” We talked about marathons, triathlons and training. And, then it was time. As our wave took off, I looked over to the right and there was Bart Yasso, running next to me. He looked at me and said, “Good luck,” before he took off. Wow – how cool is that?

At about the .5 mile mark, I looked over and saw my Aunt Val, who had come to cheer us on. How awesome! As I turned the corner onto South Street, I passed a string band, Philly’s signature Mummers. Running down South Street, I passed some of my favorite places – of special note, the Theater of Living Arts, which is an excellent place to catch a live show in an intimate venue.

Arch Street was lined with spectators–at some places, they were four and five people deep on the sidewalk. The spectators were cheering, waving signs, ringing cowbells. There were children holding out their hands for high fives. People called out our names, which were on our bibs.

“Go, Maria!”

“You go girl!”

“Looking strong!”

It was motivational to hear so many people calling my name and wishing me well. Despite some of the negative stereotypes about tough Philadelphians, these spectators had much love for the runners. The city of brotherly (and sisterly) love – indeed!

Spurred on by the cheering, I ran fast during those early miles. My goal was to average an 8 minute 12 second per mile pace, which would lead to a finishing time around 3 hours and 35 minutes. By mile 5, I was averaging an 8:05. Hmmmm. In training, I practice negative splits in almost all of my runs, which means I start running slower, and finish faster. But, by the halfway mark of the marathon, I realized, Uh oh. I went out too fast. I struggled to hold on to my goal pace from miles 7 through 16. But, eventually, it became clear that I had made my number one mistake: I had started too fast. I let the excitement of the crowds interfere with my race plan. But, race plans can be adjusted. I kept fighting. I kept pushing. Failing my goal, I would be brave and run the best I could. Isn’t that what Rocky would do?

During those middle miles, the spectators continued. There was a band of merry-makers, in brightly colored green, pink and red costumes, with painted faces. They reminded me of a circus. At one point, I passed by a band of tubas, saxophones and trumpets, belting out the Rocky theme (what else?). As we ran out toward Manayunk, there was a group of people with bright red T-shirts that read, “Free High Fives.” I took them up on their offer – swine flu be damned! How could you pass up that offer? Once in Manayunk, the party started. Similar to Center City, the streets were overflowing with spectators. Some were giving out shots of beer. While I declined during the marathon, suffice to say I made up for that after the event. Others were giving out squares of fudge. The sounds of Rocky blared from speakers placed on the sidewalk. It looked like one heck of an awesome party.

As I approached the turnaround in Manayunk, I was at the 20 mile mark. And, that’s where the race begins. The first 20 are simply warm up. Yet, I had used so much gas in the early miles, I struggled just to get to this point. Yet, as I saw the 21 mile marker, I concentrated on regulating my breathing and staying focused on placing one foot in front of the other. A post-race analysis of my heart rate tells me that I was laboring in the final 6 miles. And, boy I felt it! My legs felt like lead – why wouldn’t they move? According to my Garmin, I ran the last 6 miles in the 8:10ish range, but because my pace had slowed in the middle, this increase was too little, too late in terms of making my goal.

The last 2-3 miles ran along the Schuylkill River. In high school, I rowed crew, and we raced many times along the Schuylkill. As the light created thousands of sun pennies along the river, I thought of those days. I pushed on. At this point, I took notice of many runners who started walking. Rather than give in to the pain, I focused on runners who looked fresh, and appeared to be running easily. I repeated in my head, Easy, Light, Smooth, Fast. A mantra that I read in Chris McDougall’s book, Born to Run. I focused on my breath, which was coming in fast succession now.

As the Art Museum came into view, the number of spectators multiplied. Then–oh, yes–I saw the signs for the finish line. As I rounded Eakin’s Oval, the clock came into view, and I thrust myself toward it, finishing with an official time of 3 hours, 38 minutes and 59 seconds: a personal record. My previous best was 3:41. I qualified for Boston, which will enable me to run the 2011 race.

John also earned a PR, with a 3:25:14 – 20 minutes faster than his previous marathon time – incredible! Tracy crossed the finish line in 4 hours and 3 minutes – a most impressive first marathon! And, after speaking with her about her experience, I think it’s safe to say it will not be her last. Well done, well run, my friends!

After the race, we met up in front of the Rodin Museum, and shared our stories. My Aunt Val caught up with us, as well. Much thanks to her for her wonderful support: Love you!

Well done, well run! From left: John, me, Tracy

For those of you who may be considering doing Philly in the future, I recommend it. The course is mostly flat, yet there are some elevation changes (nothing too terrible). The spectators are awesome, and the goodies are plentiful. Overall, the event was well-organized. Despite all of the people, I did not have to wait in many extraordinarily long lines. For me, I think I prefer smaller events, as the throng of people was a little bit much, particularly at the finish line. So, I’m not sure how many big events I’ll do in the future. However, the Philadelphia Marathon was well worth the experience of running through the streets of my personal and national history.

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Tags: Endurance marathon philadelphiamarathon

Three dogs, one beautiful morning, and 14 miles of flow

November 7th, 2009

Gettin' some puppy love from my girl Shady a few months ago.

Shady, one of my three dogs, woke me at 5:30 a.m. She was whining because she needed to use the doggie restroom, a.k.a., outside. She was ahead of my alarm clock’s schedule, which wasn’t set to go off until 6 a.m.

As I shuffled to put on some warmer clothes to take them outside, my dogs clustered around me. Mag’s tail banged loudly against the wall as he waited (impatiently) for me to be ready to take them outside and feed them. One of Mag’s nicknames is Mag-the-Wag because we are hard-pressed to find a time when that tail isn’t wagging. Another nickname is Iron Tail because of how forcefully he wags his tail, evidenced by the loud thumps when it hits walls, furniture, cabinets, and so on. Despite the forceful pumps, it doesn’t seem to hurt him: hence iron tail.

Mag

As Mag’s tail pumped and thumped, and Shady whined, and Bella ran around in circles, I put on my coat and took them outside to take care of the morning business. Usually, I can just open the back door and let them run around in our half-acre fenced back yard. But, our house is under construction, so there are areas where we had to take the fence down. Thus, I have to go outside with them to make sure they don’t become adventurous, and wind up in the neighbor’s backyard. (As Bella did just 3 days ago when she let herself into my brother’s house, which is just 5 doors down from ours.)

Out the four of us went. The sky was turning a luminous gray, moving the night out of the way for the upcoming sun. The frost glittered on the grass and leaves. I could hear it crunch under my feet. It was a beautiful morning. Crisp and dry, with only the faintest wind. I could smell the earth. Perfect weather for my run.

With only two weeks to go until the Philadelphia Marathon, today’s long run would be shorter than last week’s, as I am officially in the “taper” portion of my training plan. (What’s a taper all about? Check out this article about tapering as a requirement for optimum performance, or this article, which discusses tapering for a marathon.) Last week, my volume peaked, with a 21 mile long run, along with other shorter runs, some cycling, swimming and weight training. So, this morning, I was shooting for a 2-hour-ish run.

I have to be honest: I just didn’t really feel like it when I first woke up, even with the glorious morning. I’ve been training hard and steady since April. Before that, I had one month “off” after training for four months for the Ocean Drive Marathon. I’m ready to wake up and do a work out based on what I’m feeling that day, not based on my training plan tells me I MUST do. You know, maybe a workout that doesn’t involve running, biking or swimming–like a kick boxing class or snow shoeing or skiing. But, I’m not there yet. Philly’s in two weeks. I had to get this run in, and after all, it was a perfect morning.

I drug my feet a little bit getting ready. After taking care of the dogs, I returned inside, turned on the coffee maker, and assembled my gear: contacts, sunglasses, leggings, shirt, reflective vest, arm warmers, ear warmers, gloves, forerunner, MP3 player, water bottles. As the coffee dripped, I brushed my teeth, and worked on getting my head focused on the upcoming workout. I was thinking about the route I would take. (Here’s the route I wound up with: http://connect.garmin.com/activity/18232663.) I realized that I wanted to do a different route, spice things up. But, I didn’t have time to drive to a new location because I was meeting some friends at 9:30 a.m. I had to keep it local. As the sun started to push through the trees, I was ready to get started.

I started off easy, warming up. The air bit shrewdly(Hamlet, Act I, Scene IV). I inhaled deeply, and could feel the cold air inside my nose, along my arms, and my legs. Indeed, it was cold, but not terribly so. Invigorating, not numbing. The air was still. The neighborhood was quiet. The shadows hulked over the road, not willing to give in just yet to the overature from the sun. The frost lay delicately on whatever surface it could: twinkling tiny lights.

At mile two, I entered Heritage Park, a small park area surrounding a pond. As I looked across the pond, steam was rising from the water, evidence that the air temperature was cooler. Some of the trees were still hanging on to the last of their leaves, lending gold and burnt orange tones. The sunlight splintered through the trees and highlighted the fog–the scene was breathtaking. If only I had my camera!

As I began to feel warmer, I steadily increased my pace. I ran along Absecon Creek, with the ephemeral fog rising from the water’s surface. A few fishermen were heading out in boats, to try their hand at catching a striped bass. The bay grass waved ever so slightly, and the ducks hardly even ruffled their feathers as I ran by, their beaks nestled into their feathers I was running inside of a postcard. I had forgotten my earlier lack of desire. This was sweet!

Somewhere around mile 7, I began to feel it: the flow. My legs were moving without the need for me to push them. They were tapping a rhthym along the pavement: move, move, move, move. My lungs were pumping. My heart was joyful. Oh, yes, this, this, was running! This feeling explains why I pull myself out of a warm bed before the sun rises. This feeling explains why I don’t care (and am secretly proud) that my toenails are falling off. This feeling explains why I push through the strain that accompanies a challenging effort. This feeling is the flow of running, of blood moving through veins, bringing oxygen to lungs, heart, muscles. This feeling is the flow of life.

For the remainder of the run, I steadily increased my pace, and felt stronger as I went. I kept my heart rate aerobic, but pushed it to the threshold during the last few miles. Did it hurt? Sure. Was it challenging? You bet. The challenge is what keeps me going. The challenge is why I fell in love with running so many years ago. No other form of exercise makes me feel this flow.

Days like this don’t happen all the time: It was a perfect run on a perfect morning. I ran 14.05 miles in one hour and 58 minutes, averaging an 8:24 minute/mile pace overall. The first half of the run was slower than the second half, as I like to work on negative splits whenever I can. Progressively running faster in training teaches the legs to do the same thing in a race situation. So, in a marathon, during those last few miles, when my legs are on fire and I want to slow down: I don’t. I can run a little bit faster because that’s what my muscles are used to doing – even when they are tired. I am pleased with this effort.

Bella (black lab) and Mag (yellow lab) doing their own kind of flow.

As I got out of the shower after my run, I thought to myself, There is no better feeling than this right now. I feel accomplished. I feel so alive. Even now, several hours later, I still feel the afterglow of this morning’s flow.

Now, if you’ll excuse me, I have to go let my dogs out.

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Satisfying the demands of reason and emotion through gradual adaptation and 1% improvements

October 11th, 2009

I’m antsy. I’ve got work to do.

blog.swimmerswaiting It’s been a week since the half iron distance triathlon. The soreness has faded. The feeling of accomplishment is there, but I can’t help feeling that I want to do better, go faster, be stronger. My basic goal for the triathlon was 6 hours, and while I accomplished that goal with a time of 5:55;37, I secretly (or not so secretly) wished I would do better–like 5:45 would have been great. I had wanted to place in my age group, but was 4th (by over a minute).

My rational mind knows that I have to be patient, and I am constantly being reminded by my husband John that the Bassman was my first half distance, which I raced during my first triathlon season. But, to me, that sounds like an excuse, and I don’t want to accept it. So, I’m ready to get to work, but I have to be patient and think long-term. Training too hard right now, just a week after my most intense athletic event ever, will put me at risk for burn out or even worse, injury. I need to let my body recover, which doesn’t mean do nothing. It does mean that I shouldn’t participate in the 18 mile race being held at Long Beach Island this morning, even though I would like to leave right now and head to the race.

I’ve read several triathlon training books that have emphasized the importance of gradual adaptation, including Joe Friel’s The Triathlete’s Ultimate Training Bible, and Don Fink’s book, Be Iron Fit: Time Efficient Training Secrets for Ultimate Fitness. These books, as well as countless articles from various magazines and websites, stress the importance of gradual adaptation for increasing duration and intensity. Many coaches, trainers, and self-trained athletes recommend that these elements should not be increased by more than 10% from week to week, and athletes should allow for a 5-20% reduction in duration every fourth week to allow for recovery, thereby preventing burnout and injury. For the most part, I’ve followed this rule in my marathon and triathlon training.

20 mile mark For example, if I ran a total of 45 miles last week, I should not increase my duration by more than 4.5/5 miles this week – leading to a 50 mile week. With respect to intensity, if I ran 8 miles of speedwork last week, I should not look to do more than 9 miles this week. In both cases, the speedwork represents just 18% of my total mileage. In running, speedwork should not comprise the majority of your runs.

If you log duration by minutes, the same rule applies. So, if you ran a total of 6 hours last week (360 minutes), you should increase your duration by 36 minutes this week, which would be 396 minutes or 6 hours and 36 minutes. One of those runs would be a long run, one would be a speed run, and the remaining time would be spent in short or middle, easy pace runs.

In addition to the gradual progression, dropping duration every fourth week (from 5-20% of mileage/minutes) is an incredibly helpful strategy for improving one’s overall fitness. It gives your body some time to adapt to the build up of duration and intensity, while also repairing itself from the stresses of such training. I’ve written about the value of recovery weeks in training before, and I continue to believe in their efficacy. Their value is especially easy to ascertain when you haven’t taken one in a while, and you start to feel the effects of overtraining: irritability, anxiousness, fatigue, insomnia, food cravings–especially for sugary foods, slow recovery time, soreness, injury, weakened immune system, and so on. The easiest way to prevent overtraining is to take a single rest or easy day each week, and to have an active recovery week every fourth week.

So, these are the realities my rational brain acknowledges: I can’t progress from running 45 miles this week to 100 miles next week. I can’t improve from novice cyclist to pro in one short season (or even several seasons!). I won’t be challening Michael Phelps in the freestyle anytime soon. I realize these hard physiological facts from my experiences in marathon running. My first marathon was difficult, and I ran a 3:53. Like my race last Sunday, not the best running I’ve ever done. But, I was able to shave 12 minutes from my time during my second marathon (and qualify for Boston in the process!) because I built upon the base from my first marathon – using the principle of gradual adaptation and recovery. I’m hoping to shave at least another 6 minutes and head into the mid to low 3:30′s for my third marathon: Philadelphia on November 22. But, it would have been unrealistic of me to expect something in the 3:30′s for my first marathon, given my limited endurance experience and my base running speed. However, after a few years of applying gradual adaptation for both duration and intensity, I’m a faster runner than I ever thought I would be.

These principles work – but they rely on patience cultivated by a disciplined mind.

Likewise, John’s first ultramarathon was an impressive 11 hours and 5 minutes. Undoubtedly, when he ran the ultra, his experience in marathon running helped him to finish in the first place. Furthermore, when he runs his second one, he will benefit from the gradual adaptation process to the distance and the rigors of the endeavor.

Gradual adaptation and progression makes sense–to my rational brain. To my emotional mind, I’m disappointed, frustrated and wishing I was better. My emotional mind is terribly competitive, not necessarily with other athletes, although that is true sometimes, but more often I am competitive with myself. My emotional side always pushes me to do better: work or play. Luckily for my body, my rational thoughts serve to keep this aggressive beast in check most of the time. Whenever I don’t listen to reason, however, I suffer the effects of overtraining. So, most of the time, I follow the rule of adaptation, which allows me to make the most steady progress, and in the long term, I have been rewarded. (At least that’s how Ms. Reason explains it to Ms. Emotion.)

Along with the principle of gradual adapation, Fink introduces a useful goal setting tactic: 1% improvements. (In reading this book, I got the impression that Fink has the same rational/emotional split as I do. Friel’s book is very scientific, very rational.) In 1999, after a few years of racing, Fink set a goal to be in the top three of his age group. Yet, he finished 8th in his age group. The next day, he reviewed the race results and realized he was only 1 minute and 40 seconds behind the leader, who was only about 1% faster. So, Fink asked himself, “Can I get 1% faster?” Framing the issue in this way makes our progress much more realistic, and it also allows us to keep in step with the principle of gradual adaption. It’s a way to meet the demands of my rational thinking to work within my means, as well as my emotional desires to be better, get stronger, go faster.

One percent goals also lead to a clear set of plans for achieving them. For example, my plans for improvement as part of my training for Lake Placid 2010 will focus most directly on the bike. In reviewing my race results from the Bassman, it’s clear that my primary weakness is the bike. When reviewing results from racing, in addition to checking your overall place, I recommend checking out your place in each of the sports. This information can help you identify which areas need the most improvement.

For example, I was 136th overall in the bike, but 54th overall in the run. Yet, as I wrote in my previous post, poor performance on the bike is affecting my run. I have to use so much energy to move the bike a measly 18 mph that I’m tired for the run. While many of my female competitors rode faster than me, I ran faster than many of them. I was the 16th female overall – yet only a few of the 15 that crossed the line before me ran faster than me. And, I know that I can run faster than I did. But, with sore hips and burned out quads, I can’t. So, to get 1% better, I need to work on the bike: strength training, group rides, core work. If I feel stronger coming off the bike, I will be able to perform more in line with my running potential.

Another plan is to improve my swim efficiency. I finished 93rd overall in the swim. While this swim finish is better than I expected, I know I can improve upon it. I will attend masters’ clinics, and the strength training and core work will help me here as well.

Fink’s recommendation to brainstorm all of the ways in which you can get just 1% faster is a productive exercise, and has given new focus to my training for Lake Placid 2010, which is 41 weeks away. Yes, I’ve got a lot of work to do to reach that goal. But, I won’t make it if I don’t apply the rule of gradual adaptation and recovery. After all, it’s hard to go 140.6 miles if you’re fatigued before you even start – or worse yet, suffering from an overuse injury. While I’m antsy today, I’m going to keep my impulses in check because I’ve got some 1% improvements to make.

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Dreams, courage, and guts

October 2nd, 2009

There is no telling how many miles you will have to run while chasing a dream. ~Author Unknown

blog50 copy I rolled over and looked at the clock. It read 4:15. The alarm hadn’t gone off yet because I had set it for 4:30 a.m. John was sleeping, so I tried to be as quiet as possible as I headed to the bathroom to start getting ready for the day. I looked out the hotel window: rain.

As I brushed my teeth in the darkness, I thought about what was in store for us that day: John would be running his first ultramarathon: 50 miles through the mountains in Vermont. Ultras are the ultimate dream (and goal) for endurance junkies. John trained five months specifically for the Vermont 50 miler. This training was preceded by years dedicated to marathon and triathlon training. In other words, an ultra requires considerable focused preparation. You will run many, many miles chasing this dream. To put it mildly, ultramarathons are difficult, and the distance is only one of the challenges. They typically traverse trails that differ in their level of difficuly. Most trails scuttle up and down thousands of feet of vertical elevation. Some are held in extremely hot conditions, such as Badwater. Others are in extremely cold conditions, such as the Arrowhead Ultra. The weather can be your best friend or your avowed enemy. Based on the steady drip outside, it seemed like it would not be our buddy today.

I thought about what started the ultramarathon dream. After running a few marathons, we faced the question: what next? So, we decided to try a few triathlons. Seeking some resources that would help with triathlon training, I headed to the bookstore. As I was perusing the racks, I saw books about marathons and running. Running is my favorite, so I was drawn to these books. I selected two books: Ultra Marathon Man: Confessions of an All Night Runner by Dean Karnazes and Born to Run: A Hidden Tribe, Superathletes and the Greatest Race the World has Never Seenby Chris McDougall. I had no idea the combined effect these books would have. They introduced us to a world of ultra running and helped to answer the ”what next?” question. Turns out, ultra marathons are the answer.

Based on a chance selection in April of two inspirational books, I was now brushing my teeth in the dark at 4:20 a.m. at the Ascutney Mountain Holiday Inn. As I was spitting out the last remnants of toothpaste, I heard John starting to rustle in the room.

Courage is being afraid but going on anyhow. ~Dan Rather

He was nervous. The nerves had been steadily building for a few days now. But, this morning, they were outwardly apparent. Who wouldn’t be nervous? It takes an incredible amount of guts just to show up at the starting line of an ultramarathon. Add rain and the uncertainty of what it would be like and it’s amazing that anyone shows up on race day. Yet, when we arrived at the base lodge for the race meeting, it seemed that a few hundred people battled their nerves and found the courage to start.

It was a little hectic prior to the start because the race includes a 50 mile run, a 50 mile mountain bike and a 50K run. By far, there were more mountain bikers than runners. Once the mountain bikers departed at 6:15 a.m., the congestion cleared quite a bit. Now, we just had to wait 30 minutes for the start of the 50 mile run. I tried to convince John to eat something, but the most he could manage was a half a bagel and a banana. I suppose shoving food into a nervous stomach wouldn’t be any better than having nothing at all. So, he sipped on his sports drink. Some calories are better than none. (Side note: his heart rate monitor indicated that he had burned 8500 calories by the end of the race!)

blogstart copy Then came the call: “50 mile runners! We need you outside at the starting line.” It was time. I quickly snapped a picture of John as he headed to the start. The rain was not letting up, but at least it was not very cold. As the race began, I was overwhelmed with excitement and pride. I wiped the tears as they mixed with the rain.

As the runners disappeared onto the course, I ran to the truck. Now I had to find the 12 mile aid station, which was the first aid station that handlers would be able to access. Once there, I posted updates to Facebook and Twitter, made arrangements to meet up with John’s parents, and then I stood waiting with the other spectators, having a variety of pleasant conversations. John ran through the mile 12 aid station around 9:05 a.m. He looked great, and said he was feeling great. What a relief! All of the nervousness and apprehension was gone. He was focused, energized, and moving forward.

blogmile32 copy I met up with him one more time at the mile 32 aid station (Dugdale’s) around 1:20 p.m. As he ran through, he said he was feeling strong and was looking forward to seeing me at mile 41, where I would meet him to serve as his pacer. I was excited that I would be able to share part of this experience with him. And, I have to be honest: I wanted to be out there! My legs were itching for some movement. I felt like a dog on a leash whose master wouldn’t let her go play with the other dogs. Let me loose! I got my chance around 3:10 p.m.

Most people run a race to see who is fastest. I run a race to see who has the most guts. ~Steve Prefontaine

For most runners, ultramarathons are not about speed – but they are about guts. As I joined John at mile 41 to run the remaining 9 miles with him, I saw first hand how difficult the terrain was and the perserverance and stamina it required to keep putting one foot in front of the other. The runners who had raced the VT50 before said the last miles were “long miles,” which meant they were the extremely hard. It was definitely the most challenging conditions I’ve ever run in. The course was naturally difficult – lots of steep elevation on some narrow trails. The weather increased the difficulty level considerably. The rain had created a mud bath. The several hundred mountain bikers had churned the trails into a mashed potato-like consistency. With each step, the mud made a sucking sound as it wrapped around our shoes. A few sections of trail were thin, with steep cutouts, and slippery conditions.

Despite the challenges, John was in high spirits. And, because I only had such a short distance: I was having a lot of fun. As we ran, we met up with runners and would run apiece with them. There was a strong collective feeling to this run. No one that we met was trying to “beat” anyone else. The run was about the personal challenge. Other runners were company–not competitors.

The finish line was at the base of Ascutney Mountain so the last 3/4 of a mile was all downhill. I split up from John about 500 meters from the finish line, so I could watch him in his moment of triumph.

blogfinish copy

It was truly spectacular. After the race, we met up with his parents. His mom commented that she was speaking with another spectator who was talking about 100 mile ultramarathons. And, she said, “That’s just crazy! This 50 miles is hard enough.” I looked at John and laughed. I could already see the new dream that was forming.

blogcrazy copy

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It’s the most wonderful time of the year: Marathon Season!

September 18th, 2009

As the weather gets cooler, the distances get longer. That’s right, people: it’s marathon season. While you can find a marathon during any time of this year, the fall season has a many, many options. And, there are also plentiful options for other racing distances: half marathons, 10 miles, 10K, 5k – and for those who really love endurance – ultras (50K or more).

Recently, I was tweeting with a fellow runner (runningtops) who asked for tips for first time marathon runners. I offered her some of the tips that I thought worked well for me. Then, it occurred to me: perhaps a post on the subject might be useful. I am by no means an expert. I’ve been there a few times, and along the way, I’ve learned a few things that are extremely helpful for finishing–and for achieving goals beyond “just finishing”.

Marathons involve a fairly long-term commitment to training – ideally four months. If you are BRAND NEW to running, I would recommend at least a year of training. So, if you are running a marathon this fall, you’ve probably been training for at least a few months already. I’ve run two marathons so far, and I’m training for my third (the Philadelphia Marathon, November 22nd). I can’t think of a better way to spend a Sunday morning. It is a truly exhilarating experience, complete with a strong sense of community, the challenge of pushing yourself to your limits, and the pleasant rush of accomplishment as you cross the finish line.

Below you will find a list of items that I have found helpful in my training. I’ve benefited much from the wisdom of others, and many of these tips were suggestions from other marathon runners that I have since found to work excellently for me. I do have a caveat: some aspects of training can be highly individual, so you may find that some of these tips don’t work for you. Hopefully, you will find a few that do work for you.

Training:

Get with a plan. Select a training plan that incorporates a progressive training schedule–moving from building aerobic endurance (base period) to race-specific abilities (build period) to ideal race form (peak/taper period). (This type of plan is typically referred to as a periodization plan.) For my first marathon, I used the “smart coach” feature from Runner’s World. It worked like a charm! I know others have successfully used race plans from Hal Higdon’s website.
More doesn’t always mean better. Don’t increase your overall volume by more than 10% from week to week. If you increase the distance too quickly, you will get injured.
Easy means easy. Don’t go out and run your hardest every time. This does not amount to effective training. Most of your training should be done at a conversational pace.
Fast means fast. Incorporate speed work into your training. Speed work has many benefits, including the development of your neuromuscular endurance. Even if you don’t have a particular time in mind, speedwork can help prepare you for the vagaries of pacing on race day. But, only do speedwork once a week–more than that you risk injury. the primary speed workouts are tempo runs and intervals.
Get vertical. I live in Southern New Jersey, so we don’t have a lot of hills, but we do have many bridges. Hill training is a great way to build strength and endurance – it will also contribute to your overall speed – especially on flat land. Like speedwork, you don’t want to overdo hills. Some people recommend switching off between hill training and speedwork. I think this depends on your fitness level before you start training.
Stock up during the run. I have learned that nutrition is HIGHLY individual. So, you need to find what works for you during training. (This connects to the tip #1 for race day: Don’t try anything new on race day!)
Stock up after the run. Fuel properly within 15-30 minutes after a training session. This means a mix of both carbohydrates and protein. For a variety of nutrition information, see http://www.active.com/nutrition/.
Ice, ice, baby. Ice your body after long or intense training runs. I know this might sound terrible – but it will greatly increase your recovery time and general soreness. If the ice is too much for you at first, consider sitting in cold water.
Take recovery seriously. Every fourth week or so, you should scale back on your volume. Your body needs this time to rebuild and to fully realize the benefits of the previous training.
Cross-train. You don’t need to run every day. Cross training, such as biking or swimming or whatever your pleasure, is helpful for building general endurance. I work out 6 days a week, running only 4 of those 6 days. The other days involve biking and swimming, as well as strength training. I take one rest day each week during which I completely rest or engage in a gentle yoga practice.
Pump some iron. This does not mean you need to power lift 4 days a week. Not at all – twice a week is plenty! Don’t forget to include core work. In many ways, core strengthening is more important than any other part of your body. Include upper body work in your strength training. I know that you don’t run on your hands, but you’d be surprised how your upper body becomes involved in distance running. Upper body strength training will prepare you for this strain. Take a break from strength training about 2 weeks out from your priority race.
Do yoga. Yoga is incredibly helpful for your flexibility, but there is oh, so much more to it than that. Yoga provides help with regulating breathing, relaxation, and strength training. That’s right: there are certain forms of yoga that can substitute for strength training. I have found some ashtanga flow classes more difficult than slinging weights in the gym. Don’t believe me? Try a class.

Race day:

Now is not the time to be unique. DON’T TRY ANYTHING NEW ON RACE DAY! Wear clothing and shoes you’ve trained with (be careful of too new and too old shoes), eat food you practiced with during training.
Go slow on the gels. During my first marathon, I had four gel packets. They made me terribly sick to my stomach. In fact, I didn’t have a normal appetite for about 2 days following the marathon. During training, the most gels I had eaten was two. (Takes us back to tip #1.) The last marathon I did, I mostly drank sports drink and ate bananas – I felt AWESOME when I was done.
Gear up. If you can, pick up your race packet the day before the race. For many larger races, this is a mandatory requirement. But, even if you are doing a smaller race, I highly recommend it. Race morning can be chaotic. Avoiding that fray is important. Set out all of your race gear the night before.
Walk the water stops. I know, this advice seems to fly in the face of all tips for enhancing speed. But, oddly, it works–especially during the water stops later in the marathon. I walk the water stops, making certain to get the fluids and/or food that I needed down my throat, rather than all over the front of me. It also gives your muscles a little bit of a break, but not so much that they start to tighten. This process takes maybe a total of 30 seconds to 1 minute of walking. It didn’t hurt my overall time a bit: I qualified for Boston during the Ocean Drive Marathon with almost 5 minutes to spare!
It’s Getting Hot in Here… If it’s chilly at the starting line, you’ll want to stay warm. But, about 3 miles into the marathon, you’ll have that sinking feeling that you are wearing WAY TOO MUCH CLOTHING for the next 23 miles. Consider buying an inexpensive sweatshirt and sweat pants that you can take off at the starting line and won’t mind leaving there. (Thrift shops are great resources!) Race directors, especially for the big races, know there will be clothing left behind and typically have the leftover clothing sent to goodwill.
Have fun! The comaraderie and community of a marathon is fantastic – smile, wave, and give encouragement. I have no doubt your effort will be returned in kind. Runners are some of the best people I know.

Post race:

Celebrate! Do you really need me to explain how to do this?
Ice, ice, baby. You know this one already from training.
Take it easy. Don’t get back into heavy training too soon–especially after your first marathon. You greatly increase your chance of injury. It’s hard to go from such a heavy and intense training schedule, to barely running for a week or two. After my first marathon, I started swimming–terribly at first, but then I started to get the hang of it. (Incidentally: that’s how I found myself doing triathlons!)
What’s next? Go online and research your next marathon – they are terribly addictive!

Do you have tips you’d like to share? Please post a comment – I’m always looking for suggestions.

Happy running

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Enjoy what the body can do

August 26th, 2009

49439-120-021f I read a profound statement in my friend Lorin’s blog the other day (VeganAsana: Adventures in Veganism and Yoga):

“Wouldn’t it be great to always be in that place – to just live in the body and enjoy what it can do and be instead of critiquing what it is not?”

I’ve been touched by the line since I read it, and have thought much about it. It’s reminded me about my long history of trouble with body image–and the lessons I have learned about my body from exercise and endurance training.

I have had body issues of varying sorts since I was a young girl, and have struggled mightily to find that place of enjoyment without critique that Lorin wrote about. I don’t think as a woman in the United States I am alone in this struggle. Sadly, I don’t think men are exempt from these issues either. One of the significant rewards of my training is that I can sometimes find that place. Our bodies are impressive machines, despite the many imagined flaws we may perceive.

My history of body hatred begins with my birth. I was born 10 pounds 1 ounce and just kept growing. I was fat. Elementary school is a rough and tumble place, and the taunts definitely hurt more than sticks and stones. I was so very far from that place were I could live in my body and enjoy it. All I wanted was to be skinny.

But, it wasn’t until seventh grade that I figured out what I could do to be a skinny girl. One day, the teacher showed a video about the problems of eating disorders. Trouble is (in retrospect), it seemed to me an informative and useful how-to manual for becoming anorexic. Rather than scaring me (which I imagine was the intent), I was mesmerized. This was my solution! In less than two months, I shed over 35 pounds. I had lost so much weight in such a short span of time that the nurse called my house. My mom told her I was losing my baby fat–perfectly normal. Losing the baby fat was true enough. The normal part, well, not so much. I think I vaguely remember my mom having a chat with me, but I don’t think my parents really knew what I was doing.

As I started eighth grade, I was down to 100 pounds, and I was about 5′. Not terribly skinny, so I kept going. I still didn’t like my body. No one paid attention to whether I ate breakfast, so I didn’t eat it. I skipped lunch, which was easy to do. No one paid attention to that either. I ate ketchup packets to prevent the horrible headaches I would get from not eating. By dinner time, I would let myself eat a little bit, just enough to keep my parents from thinking I wasn’t eating. I was also smart enough to know that I had to eat something to stay alive. Sadly, I always regretted eating, no matter how much my stomach churned or burned. I knew that everytime I put food in my mouth, it would make my legs fatter, make my butt bigger–make my body something that I could only critique.

The summer before I started high school, I was down to about 90 pounds or so, and I was probably about 5’2″ tall. In other words, I was skinny in the eyes of everyone around me–just not in my own eyes. My arms looked like little spaghetti strands. My stomach was almost concave. But, I thought my legs were fat. My legs have always been a major sticking point for me. By this time, my friends knew something was up. They would try to force cheesesteaks and other types of junk food down my throat. But, I wouldn’t have any of it. Sometimes, I would eat in front of them, and then go throw it up or take a laxative to get rid of the food. In fact, I ate laxatives almost every day. I also drank this “super dieter’s” tea that would make you crap your intestines out. I thought it was great stuff. Seriously?!

I started running at this time. How I had the energy to run at all is a curiousity. I didn’t run far, I don’t think. Maybe 3 miles or so at a time. My friend Dawn and I discussed signing up for our high school crew team so we could be skinny. We knew that the crew girls worked out for 4 to 6 hours every day during the season, and that they worked out off-season almost as much. While the crew season starts in February, our high school also had fall season workouts. These were not required, but we thought we would make a good impression and show up.

These workouts included weight lifting, rowing on the ergometer (rowing maching), and running. I was fine for the running part. But, I could barely lift any weight at all, and rowing on the erg was difficult because I was so weak.

The head coach asked, “Do you want to be a coxswain?” (In case you don’t know, a coxswain is the person who steers the boat, motivates the rowers, etc. They sit in the stern, facing the rowers.)

I replied, “No, I want to row.”

“Well, then, you are going to have to gain some weight and get stronger.”

G-g-g-gain weight? Was he crazy? Despite the fact that I couldn’t think of anything worse than gaining weight, I really wanted to row. I was intrigued by the idea of being a strong woman. Maybe I wouldn’t be super skinny, but I could have muscles. Hmmmm. I could handle that. I started to eat a little bit more, but I also worked out a lot more as well. In the end, I started the official crew season my freshman year at about 105 pounds. I had gained weight, for sure. And, I had gotten much stronger, so much so, that I was pushed up from the novice boat to the Varsity Lightweight 8, where I stayed until I graduated. My inner athlete was born.

As I reflect back on this experience, I can’t help thinking that crew saved my life. I had gotten into a very comfortable rhythm eating about 700-800 calories a day. With crew, I started eating more like 1400-1500 calories a day. But, crew didn’t teach me to learn to appreciate what my body could do. I wasn’t there yet.

That was almost 20 years ago. In the time since I graduated high school, I continued to work out – run, bike, step class, lift weights, etc. I experienced various weight gains (from binging) and losses (from all sorts of “diets”). Through it all, I’ve pretty much hated my body. Yup, I think that hate is the right word. I especially hated my legs–why did they have to be so big? Why did they never seem to get any smaller? Suffice to say, I’ve spent most of my life not just critiquing my body, but berating it for what it is not.

Lorin’s quote reminded me of this struggle. It also helped me realize some of the progress I’ve made in my mental assessment of what my body can do. While training for my first marathon last summer, I had a moment like the one Lorin writes about. As far as I can remember, it was the first time I felt that way about my body.

During one of my long training runs, I stopped hating my legs, and I started to appreciate how strong they were. I remember looking at them, and seeing the strain of my quadricep muscles as my foot struck the ground. “Huh! Check that muscle out!” I looked around me as I ran. My legs were moving me through four cities in a single run, they were moving up and down hills, and they could get me going pretty fast (at least by my own standards). I began to appreciate what my “fat” legs could do.

Granted, these moments don’t last forever, and I don’t always have them. I still have days when I wish I was 10 pounds thinner, or I was stronger or faster — or better. I still weigh myself at least twice a day, often more. But, I’ve had more and more of these moments when I am living in my body, and liking it. And, each run, bike ride and swim brings with it the chance to be in my body, and to love it for what it can do. As it turns out, it can do a lot more than I give my fat a$$ credit for.

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Running home

August 19th, 2009

For today’s long run (18 miles), I headed to the Atlantic City Boardwalk at 5:30 a.m. Last summer, I ran all of my long runs on the Boardwalk; this summer, I’ve done all of my long runs in the Pine Barrens, where my Half Ironman will be set. But, you know, I missed the Boardwalk. There is so much more to Atlantic City than casinos, and when I run the boardwalk I can feel a positive energy that makes me want to move. I feel like a runner when I’m cruising down the boards. For long runs, I travel on foot through 4 towns on my route from Gardner’s Basin to the tip of Longport, NJ and back. The first time I did that last summer, I was strangely happy about it. Okay, I’m still strangely happy when I do it.

Maybe I feel so much like a runner because the boardwalk was the route I traveled as I trained for and successfully completed my first marathon, when all this marathon and triathlon craziness began. Maybe it’s because there are so many other runners there. Maybe it’s the stretch of beach and ocean that runs with me. Maybe it’s all of that and more. Whatever the reason, the AC Boardwalk has come to be my running home. Don’t get me wrong, I like to run other places. But, you know, it’s good to come home.

When I arrived to Gardner’s Basin this morning, the sun had not yet made it up over the horizon, and there was a light rain falling. The air was thick with humidity, and I had already started to sweat in the car ride over. I was a little bit nervous because the 16 mile run I had completed the previous week went miserably due to overheating. While I finished that run, I did not have much fun doing so. I was hoping today’s run would feel better.

I got out of my car and began my pre-run preparation. I strapped on my water belt, which holds up to 48 ounces of fluid. I had the bottles filled to the brim. That is a bit more than I typically need for an 18 mile run, but I’m a sweaty girl on a cold day. I am, by far, the sweatiest person I know. Not the sweatiest woman - the sweatiest person. Since it seemed like I would be running through the belly of hell this morning, I thought it wise to bring extra fluids. So, 48 ounces it is. When I first started running with the water belts, I needed some time to become used to them. And, I tried several different kinds before finding the one I have now (which I like the best). Now, I really like the convenience of the belts. I have my fluids, my gels, my keys, some money, and even my cell phone just in case I need help.

After getting the water belt just right (it needs to be strapped fairly tightly or it will flop around), it was time for the electronics. I like to run with an mp3 player. I know that the purists in the crowd will grumble, but I like it. I don’t always run with music, but most of the time I do. I also run with a garmin forerunner watch (see previous post), which provides pace, distance, and heart rate information. This information becomes especially useful post-run. While it may sound like this is a lot of prep – it’s not. It takes me maybe 3 minutes total to get situated once I’m out of the car.

I popped on my visor and stashed my shades in case it got sunny later, and off I went into the pre-dawn darkness. It’s a little less than one mile from Gardner’s Basin, down New Hampshire Avenue, to the boardwalk. I could smell breakfast cooking in one of the houses on New Hampshire, but the street was empty.

By the time I got to the boardwalk, the rain had stopped, and I could see the break of light in the clouds. I thought to myself, “I hope the clouds keep me in the shade for most of this run.” Luckily, they would. There was a light breeze blowing. It was hot wind, but it was better than nothing. As soon as I hit the boardwalk, I smiled. The first thing I see over my left shoulder is the beach. And, as I look down the boardwalk, it seems to me an inviting athlete’s promenade, down which my legs turn and burn. This morning, the wood was slick with rain, and the lights from the casinos made a multi-colored mosaic of the boards. I was running on a rainbow, and the pot of gold would be the endorphin rush at the end of the run.

I was no more than 5 paces onto the boardwalk when I started to see people. There was a man on his beach cruiser, who tipped his hat to me. There was a man in a thin white t-shirt, and his orange Grunden’s fishing waders with thick black suspenders, carrying a five gallon bucket that had fishing rods and other gear spilling out of the top of it. The construction workers were just arriving to the Revel for the day’s work. They stopped to wave to me. I saw them point to my compression calf guards, and I heard them ask: “Is she wearing tube socks?” I laughed to myself. The compression socks are an interesting fashion throwback to the 1970s.

As I headed to the end of mile 2, at Kentucky Avenue, the Boardwalk started to get a bit more populated, and the sky started to get just a shade lighter. I could see the orange hue of dawn in between the dark rain clouds. There were city workers cleaning out the trashcans and lining them with fresh plastic bags. There was a couple with a stroller. The woman was wearing socks with her sandals. There was an old man, smoking a cigarette outside of the Hard Rock Cafe. Other runners appeared by the time I got to Trump Plaza and the Convention Center. Most of the runners returned my wave, but some didn’t–even though they looked right at me when I waved.

As I passed the tennis courts in Longport, I saw a soccer team in green and blue uniforms waiting for their ride. Their coach was providing a last minute pep talk. It reminded me of my crew days, and the pep talks that Joe Haney would give us.

When I returned to the boardwalk and passed Cornwall in Ventnor, the track team was there. I had missed them! Last summer, I spent many days running “with” the track team. Well, let’s put it this way, every time I ran on the boardwalk, they were there running too. I even recognized some of the faces from last year. When I passed them at Cornwall, they were stretching and gearing up to start running. Their coach was explaining their workout to them.

I went on, and they caught up with me about 2 miles later. There were about 12 of them, and they sounded like a herd coming behind me. At first I thought it was thunder, then as the first runner passed me, I realized who it was as they ran seemingly effortlessly passed me. At that point, my forerunner clocked me at an 8:30 min/mile pace. So, they were going at a good clip! Their coach was cruising on beach cruiser behind them. We waved and shared that “runner’s moment.” A mile later, he had stopped with two of the runners. I saw him given advice to one of the runners who appeared to be struggling. As he passed me on his bike to catch up with the rest of the team, he asked, “How far today?” I replied, “18 miles.” He said, “God bless ya! They’re doing 8 miles today – that’s a lot for them.” I replied, “Well, they are a lot faster than me.” He laughed, “But, they are younger, too.”

As I ran by the Convention Center the second time, the boardwalk was getting packed! Today is the Atlantic City Airshow, and the event always draws a crowd. Even though it was only 8 a.m., there was much hustle and bustle as people were walking toward the beach with their coolers and beach chairs. The Air Force was there setting up tents and chairs, and the boardwalk was impressively crowded for 8 a.m. on a Wednesday morning. I weaved in and out of the people, picking up my pace and feeling strong–despite having already run 15 miles.

Oh, yes, I was in my running home! I was smiling like a crazy person–which by some of the looks I was getting, I think there were those who thought I might be a little strange. I felt like singing out loud. At one point, I did. I wish I could say it was a one-time thing, but it’s not. Those who have run with me know that I burst spontaneously into song at times–especially on long runs. What can I say, sometimes I’m just feeling the rhythm. Luckily for those around me, I can only sing a line or two before I need to regulate my breathing again.

The sun made its presence known when I hit the 17-mile mark. And by then, I knew the end was near so the added heat was just a very temporary issue. The track team was at the end of the boardwalk when I got there; they were stretching as their Coach was prepping them for the way back to Cornwall. As they ran off, he smiled at me. I called out happily, “One mile to go!” “Whoa! You must have gotten up early!” Yes – and it was worth every minute!

I made my way back to Gardner’s Basin 2 hours and 37 minutes after I had started (average 8:42 min/mile pace). I was soaked in sweat from head to toe. My legs felt the pleasant strain of a solid effort. And, my brain felt the distinct pleasure of endorphins–and of running home.

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Marathons are a gateway drug

July 29th, 2009

This time last year, I was about one month into a marathon training plan. I was preparing for my first marathon, the Atlantic City Marathon. Prior to this experience, I had only raced in a 10 mile event and maybe one or two 5Ks for charities that I supported. But, for the most part, I just ran–and had been a runner since I was 13 years old. I didn’t compete. It was what I did to stay fit, and I really enjoyed the peace and fulfillment of a good run.

As we grow older, we may begin to take the things we love for granted, not give them as much thought or effort as we once did. I suppose I was getting to that point with my running – and exercise in general. It was getting a little bit, well, stale. I had always wanted to run a marathon, and it seemed like the time was perfect. Training for a marathon breathed new life into my running. I felt that each run had a purpose, as did my cross training. I was excited to get up early and push my body beyond perceived limits. And, better yet, I had great motivation for doing so. I wasn’t just exercising, I was training. I hadn’t trained since I rowed crew in high school, and I missed it! At the time, I had thought I would just do one marathon. Yes, that was all. I could do one and then put it away and go back to my previous routine. Well, that was the big lie. That first marathon turned out to be the gateway “drug” into the world of endurance sports.

The day after the Atlantic City Marathon, I went online to research upcoming marathons. We selected the Ocean Drive Marathon, March 30, 2009. The timing was perfect. I figured I would try to do two marathons a year.

Yes, that’s all I needed. Just two a year, what’s wrong with that? I wasn’t addicted. I could stop at any time.

Well, the Ocean Drive Marathon was a great success. The course was a beautiful and scenic point to point run, that meandered along the beach, the bay and through residential areas. I felt the best I’ve ever felt running, and I qualified for the Boston Marathon, with a time of 3 hours and 41 minutes (I needed a 3 hour and 45 minute qualifying time for my age). Another great surprise was that I managed to get 2nd place in my age group. The cherry on top? I was the 9th place female finisher. Wow – who would have thought that? To say I was surprised would be a serious understatement. Well, this experience and the endorphins made it hard to stop.

John, my husband, was also getting hooked. But, he made a move in a somewhat different direction. He was on the endurance high, but one sport just wasn’t enough for him. He was going multisport.

He signed up for the May 9, 2009 Jerseyman half ironman, 70.3 miles, including a 1.2 mile swim, a 56 mile bike, and a 13.1 mile run. At the time, I thought he was crazy. Swim 1.2 miles? Surely I would drown first. But, as with all gateway drugs, the marathon experience encouraged me to take another step. And, after watching the Jerseyman, I knew I was going to try a tri. Just one, right? That was all I needed. Yeah, sure. After completing my first triathlon in May, I’ve since done five others, and I’m signed up for three more by the end of this year’s season, including a half ironman on October 4. And, the swim? Well, let’s just say after John convinced me to participate in the Atlantic City Bridge to Bridge 5K swim (3.1 miles), I’m no longer afraid of drowning.

I’m in the throes of a full blown endurance sport addiction. And, I’m looking for the next fix, such as the Lake Placid Ironman in 2010. 140.6 miles of raw endurance. Hoo-wee! Can’t wait. And, of course, I’m just doing this one ironman. It’s just one race, right? Yeah, sure. After that, I’m going to return to more sensible pursuits–maybe an ultra marathon or something. (John is running the VT50 in September; no doubt that event will have its effect on me.)

Luckily, this addiction is one that is keeping me healthy. I’ve never felt better, or looked forward more to life each day, each moment. I like knowing that my body is capable of engaging in these acts of strength and endurance. I like knowing that more is yet to come.

And, hey, what’s better than a sport where my big legs are actually an asset? Skinny thighs won’t help me climb those hills. Sure, not every day of training is a fabulous, but I never regret getting out on my bike or going for a swim. And, I certainly never regret running, feeling my legs work with a perfection achieved from thousands of years of evolution. What a rush! Our bodies are truly wondrous, and I’ve been blessed with the ability to use mine in a way that makes me happy.

While I’ve moved into multisport events, I haven’t forgotten my initial experiences with the marathon. After the tri season ends this year, I’ll be running the Philadelphia Marathon in November, 2009. And, in April 2010, I hope to toe the line at the Boston Marathon. And, who knows what other events we’ll find between now and then? I’ve got to feed the addiction, after all.

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- My 2010 training & racing is dedicated to raising money for college scholarships. The Iron Scholarship rewards academic endurance by helping smart students who are economically disadvantaged. For information about how you can donate, visit the Iron Scholarship information page (http://www.runningalife.com/?page_id=374). Have a question? You can email me at mas2teach@comcast.net
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