While heeling from yet another sprain ankle I thought watching the movie Running the Sahara would be the next best thing (than running myself). Marshall Ulrich referenced both Ray and Charlie in his book, Running on Empty, which sparked my curiosity about their adventure. The movie was everything I hoped for and more. As I watched the 3 men (plus their support crew) travel a crossed the Sahara Desert in 140-degree weather, enduring sand storms, and dodging politics, I thought to myself, “Man, I would love to do this.” I asked my husband what he was thinking. He flashed a smirk my way and replied, “Honestly, I think they’re nuts!” He paused for a moment and continued, “You love it, don’t you? If you had the time and money you would do this? You are crazy.”
Granted I’ve never traveled further than 27 miles on foot but I believe I could. As I recall, when Charlie was asked about his training program and preparation for the expedition he responded with, “It’s 90% mental and the other 10% mental.” I believe this is true of any distance no matter who you are. Sure your body has to be prepared to handle the miles but if one is not mentally prepared the endeavor will never be successful. At some point doubt, fear, emotions, fatigue, and loss of will sets in. It takes the impossible to mentally fight through each of those walls in order to survive and complete the mission. Hitting the wall for me is not about lactic build up it is shutting down the little voice in my head that says, “Can’t.” Physical pain subsides and can be blocked. However, the small arguments, which take place inside my head, continue to grow and attempt to take over my ability to move forward.
Although the story is based around running it gives a deeper look into other countries (I quickly realized there is America and there is the rest of the world). I must admit I cried at two separate points during the movie (both dealing with children). Midway through their long expedition as they were giving up hope of finding the Red Sea they ran through a village. The children came running from every direction and lead the three men to the edge of their world. They were full of smiles, encouragement, and excitement. These children had very little but seemed to have everything. They smiled from ear to ear as they ran. I’ve never seen anything like it in my life. It was truly moving to watch. Later they stumble across a 7-year-old boy sitting in the middle of the desert all alone. As the men approached he began to tremble with fear. The translator discovered the young boy had never seen white people and did not understand them. He was fearful of their appearance. The boy explained he waits 4 days in the desert alone while his parents travel by foot to get water and return. I was in awe a 7-year-old boy could survive by himself during sand storms and extreme heat over a 4-day period. The crew left him Gatorade, water, food, and blankets.
“My feet have several thousand meetings scheduled with the dirt on a trail not far from here. Who am I to keep them waiting? Time to run.” ~ Jeb Dickerson
During lunch, I took myself to a far away land known as Barnes and Noble. While there I can venture to any part of the world I want. Sometimes I scroll through gossip magazines to escape my life (all the drama makes me laugh and I always realize my life is pretty great). Other times I sit down with Runner’s World, Running Times and a cup of Joe; while I catch up on trends, new races, training education and motivational stories. It is the perfect time out to the ever crazy work day. It is my one hour of relaxation without a care in the world. As the coffee warms my veins and wakes my brain I dive into stories which take me out of Louisville and into the unknown.
I have heard a great deal about the book Born to Run, which inspired me to sit down with Christopher McDougall for a date. With the first few chapters behind me I realized the book is much different than expected. I imagined Chris’ journey to be like all the other elite runners I have read about. However, Christopher is different; he is as average as they come; he describes himself as 6’4 200+ pounds (looks like a football player and not a runner). The question, “Why does my foot hurt,” leads him on a grand voyage which is expressed throughout the National Bestseller. He seeks medical advice from multiple top doctors with no silver bullet to cure his foot issue. All of them suggested he buy a bike and get off his feet, according to each expert the weight of his body is more than his bones, muscles and joints can handle. Instead of giving into the recommendations, he sets off to Mexico in search of the Tarahumara (a near-mythical tribe of Stone Age superathletes). They are known for their uncanny ultra-running ability. How can one group of humans be able to run without shoes through rough and elevated terrain for days at a time and never suffer from exhaustion or injury? How come in today’s society with high tech shoes and gear do we manage to run with injury 90% of the time?
Christopher is a paid journalist but as I began to read his unique tale I thought to myself, “Man, this guy must love running! He traveled all the way to Copper Canyon in search of the Tarahumara, just to find out how they are able to run injury free.” My brain took off into a million directs, “Why do I love running? Would I travel into Mexico to solve my running aches and pains?” Lately, experiencing my own acute injuries I have questioned my ability to continue to run. The mornings are always the worst. As soon as I wake up I can feel the tightness throughout my body (it runs through my neck down the back of my spine into my hips and all the way to my toes). I dread placing my feet on the floor; the first couple of steps are almost unbearable. I foam roll, stretch, use my trigger point ball, and utilize bands to aid in stretching, yet nothing seems to relieve my morning aches. Am I running too hard? Am I recovering? Should I cut my mileage back? I take time off in-between races, I run slow (sometimes even walk) when my body says, “No,” and I have increased my mileage by 8-10% week to week. Have I hit my running threshold? In college I rarely suffered from running related injuries (I’d often ran hung over with no problems). I thought others used their injuries as an excuse to take a day off (they were the type of people who were weak in my eyes). I am gradually learning injuries are real and they are painful. So, why do I run when most of the time it is agonizing?
Running to me is like a marriage. I have invested 6 years into the relationship and have never given up on it when times grew tough. I have stood strong through thick and thin. Yes, my relationship with running has left me drained and feeling like a failure. However, there are the better than great times we have shared (which mask all the not so good times). Running has never left me, it is always there when I need to relieve stress and it does not judge. There are days it tells me no and there are days it scream yes (the runs where everything align perfectly and I PR effortlessly). Running has given me my most proud and humble moments. It has put me in my place and allowed me to shine all at the same time. Our adventures together have taken me to grand places and foreign lands. It is forever challenging me to the best me I can be. Not too many relationships give as much back as running does. I love running because I will never find a more unique relationship with myself, anyone or anything else. If I quit running it would be the equivalent of getting a divorce. I believe it would throw me into the darkest depression possible. I would trade all the pain in the world to continue on my quest with running. Although my mornings are tough, they are worth it. So, in short I would travel all the way to Mexico to meet the Tarahumara in order to find a way to run without injury and learn their ulta running ways (that’s how much I love and respect the sport). I cannot wait to discover how Christopher’s story ends. I hope I am able to gain from his experience which was sparked by a simple question, “Why does my foot hurt.”
“The task ahead of you is never greater than the strength within you.” – unknown
Running has taught me a great deal about the person I am and what I am capable of. It has also introduced me to many other runners. Although we all run for different reasons and at different paces we are united through our passion. It is our passion that inspires others, allows us to break away from our daily lives, and learn more about our sport. I love the solitude of running alone. It is mine time to unwind, clear my head and train my mental endurance. However, I adore the entertainment, education and bond, which comes from running with a group. We are all strangers but somehow we all mesh and the conversation stays strong (so strong I forget I am running at times). The miles easily pass by one by one. A running group is like going on the best blind date ever! You never know who is going to show up or if you will have anything in common. Something magical happens when a group of runners come together (no matter the varying capabilities), everyone pairs off to form their own pace group which develops a connection along the way. All the fears and uncertainties seem to dissipate. Group runs are invaluable on longer mileage days. There is an unsaid accountability when you belong to a group that forces you to get out of bed at 5:30am on a weekend morning to run multiple miles (while everyone else is sleeping).
The people I have met through the multiple groups I have run with over the years are dear to me. These people have helped me develop into a stronger, faster, smarter runner. Without their tips, advice, and stories I would have never made it all the way to Boston. They provide energy for me to feed off of when entering the unknown of running for long periods of time. Thank you to all those I have run alongside and for the groups which have formed from different companies over the years. Find a group and keep yourself in constant motion.
All you ladies out their preparing for fall races please meet us for a blind date this Sunday June 19th in Seneca Park (in front of the bathrooms) at 7:00am. Bring your running shoes and smiles for a 3-4 mile run. We welcome all active women (walkers, joggers and runners) to join in all the fun! Feel free to bring a stroller if you do not have a babysitter and/or a friend. We will try to pair people into similar paces to insure no one runs alone. We would love for you to join our clique and run!
If you have any questions please feel free to contact Camille Moseley at Camille.moseley@gmail.com. Happy running!
“Tomorrow is another day, and there will be another battle!” – Sebastian Coe
It’s only 9am and I have gone through two cups of coffee while watching the clock slowly pass time. Days which start like these seem to continually get slower and slower as the work day carries on. Sometimes I feel as if sitting in a chair for eight hours is more of an endurance endeavor than a marathon. My mom was right when she told me to enjoy my childhood because one day I would not have time to myself. The days seem to run together and the weekends never last long enough. We never stop going. Take yesterday for example; work from 8:30am-5pm, pick up my daughter, head to All About Kids (while eating a snack on the go) for gymnastics, fight and chase my daughter throughout the 45 minute class (more of a workout for me than her), run to Whole Foods, eat dinner while grocery shopping, head home, give Sloane a bath, read her a book, put her to bed, clean the kitchen, sit on the couch with my husband while folding laundry (until 10:30pm) and finally call it a night. By the time Shane and I set down together it was the first time during the 24 hour period when we saw each other. We just laughed at the craziness of our lives. We both had bags under our eyes from lack of sleep and our faces said it all. We were downright tired and stressed. At 10:45pm we took our tired butts to bed. Only to wake up this morning at 4:45am to lead a 4 mile group run. By 6:30am I was racing back to our house to get ready for work and the rest of the day. It truly is never ending! I wish I could sleep for an entire day but if given the opportunity I would turn it down because I would feel as if I had too much to do (oh, the guilt of being a mom and marathon runner).
This morning’s run was peaceful. It seemed as if the earth stopped just for me to relax and watch the sun rise (it’s sad that running is my relaxation time). The roads were calm, the air cool, and the breeze welcoming as I ran through the park. I couldn’t ask for more at 5:30am. Although I hate waking up (because I know another hectic and stressful day awaits me) it seems the days I start with a morning run, go a little bit better. I assume my life is no different than most 30+ year olds out there. I run more on my rest days than I do on my training days. Most days I cannot think straight. I now log every moment of each day into a calendar, in order to remember what is going on day to day (a lot of people call this behavior blonde, I call it normal).
Life gets in the way of my recovery more than my training. I can always find the time to run (whether it is at 5am or 9pm, I make it work). However, I never schedule time for rest, which I may need to do in the coming months. I can image opening my organizer and seeing the word REST in red ink scheduled for 2 hours each day (the thought alone makes me chuckle). We always make time for our families, workouts, bills, chores, deadlines, and social gatherings but we hardly take the time to relax (I mean truly relax without TV, music and people). Life has become so overwhelming that a company called Restwise has emerged (www.restwise.com). Their goal is to aid in proper recovery do to stresses from training and this mad world we live in. The program has individuals plug in information daily and it spits out a recovery score for their life (a scale of 0 – 100). Restwise is a way to ensure a person is recovering adequately without taking too much time off. Ryan Hall has brought the training program to the forefront of endurance sports. He signed up for Restwise after dropping out of the Chicago Marathon 2010 due to overtraining.
We are all the same whether we are elite, average, or recreational runners. Each of us has a busy life full of meetings, emails, phone calls, family obligations and so on. It is hard to just relax and do nothing at all. I have attempted this more than once and my brain goes wild thinking about what I should be doing or what I have neglected (deep breaths, in through the nose out through the mouth). If you notice loss of weight in a day, not able to sleep, elevated resting heart rate, discoloration in your pee-pee (yellow/brown-ish), low energy levels, mood swings, you’re sick more than normal, soreness in muscles that will not go away, and decrease in performance (heavy legs) then take a few days off to recover. All of these are signs of overtraining. On average it takes 48 hours for muscles to fully recover following a hard run (speed intervals, long runs, hill repeats). If the muscles do not recover you can enter into a cycle of overtraining (which isn’t good for anyone).
Working out is not the only stress put on our bodies daily, remember life is one big stress and most of us rarely take time out from it. Find a way to let go of all your woes (if you find a way please do share) and relax while your body heals it’s self. I hope your day is off to a much better start than mine. The clock is still ticking slowly along. Today I feel as if 5pm will never come. Good luck to all you corporate America fellow runners and your ability to sit for 8 hours.
Here’s to happy stress free running!
“Running is the greatest metaphor for life, because you get out of it what you put into it.” – Oprah
Oh, heavy legs, how I love you! The only thing worse than sore legs are heavy legs. It is amazing to think a short 6 mile run can be ten times harder than a 20 mile run all because your legs feel like concrete. I went out for a nice slow easy run last night and it was awful. No matter how hard I tried I could not pick my legs up nor go any faster. I had to walk for about 3 minutes during my run (something I never do). I told myself over and over again, “It’s not about the miles or the pace, it’s about how long you are on your feet.” Training for a 50 mile race is much different than training for a marathon (thank god in this case). It is hard for me to let go of speed and focus on minutes/hours spent on my feet. On Wednesday night I ran an 8 minute pace on a hilly route for 7 miles with no problem. What happened between Wednesday and Thursday night?
In my crazy working mommy life I believe my heavy legs are due to inadequate sleep. My husband and I rarely make it bed before 10/11pm and have to wake up around 5/6am; allowing 6 hours of recovery a night. The body heals itself during sleep. Rest is one of the most important parts during training. If you are not sleeping well you are not recovering properly which can make your training runs a nightmare. I try to rest as much as I can but with a job, husband, house, child and training there is little time to relax and sleep. I have discovered a few ways which have helped me recover and reduce the days I spend running on heavy legs.
I try to visit a doctor once bi-weekly who focuses on soft tissue mobilization through active release technique and graston technique. He has saved my life and my running. I always come into his office unable to touch my toes and leave feeling as if I can run on clouds. It only takes 30 minutes to feel like a new person! Through soft tissue mobilization he removes built up scar tissue and fascial restriction. The graston technique decrease overall time of treatment, fosters faster rehabilitation and recovery, reduces the need for anti-flammatory medication, and resolves chronic conditions.
Getting off the road and working out through spin class, swimming laps or circuits at the gym are great ways to actively recover. Sometimes I feel my body needs a break from the constant pounding on the pavement. At times I vary my running routine. Tempo runs are a wonderful addition to any training program. They help the body acclimate to quicker paces without over training. The heart is a muscle and at times may have difficulty pumping adequate oxygen to the working muscles. I have to remember to train my heart as well as the rest of my body. The body is just like a team, you are only as strong as your weakest teammate.
I have to remind myself constantly that it is okay to take time off. In my younger years I would run 7 days a week because I would feel guilty if I missed one day. During those times I rarely had a PR because my body was never able to recover properly (talk about diminishing returns). Now I embrace my days off because I able to get “life things,” done (cleaning is a workout all its own as is chasing a 17 month old child). Take a day or two off. Listen to your body and know when to let it heal.
Nutrition and hydration aid in recovery as well. Always take in carbs and water (electrolyte tablets, depending on how long you are running). I take a Clif shot 15 minutes before I leave the house and one every hour or as needed. Entering into the hot tempatures of the summer months I seem to drink a lot more (I went out for 2 hours on Sunday and went through 70 ounces of water) and take in additional Clif shots. Post workouts I try to drink a protein shake with a hand full of blueberries within 15 minutes. The combination of the carbs and protein help restore the damaged muscle tissues. As of late I’ve started to take a teaspoon of liquid fish oil. It seems to aid in my recovery as well. Fish oil helps repair damaged cells too!
I am not always good about taking care of my body because there is not enough time in a day. When I do not properly recover I end up having runs with heavy legs much like last night. I loathe those runs! They leave me feeling weak and out of control. I hate coming home feeling as if my workout wasn’t worth it. No one is perfect, but we can at least try to take care of our bodies. Here is to never running heavy again!
Happy running!
Let us know what works for you by leaving a comment of advice for fellow runners. The more we share the more we know!
“Keep varying the program. Your body will tell you what to do.” - Joan Benoit Samuelson
It seems the bare foot and minimalist shoe movement has taken over the sport of running. My husband supports the trend by wearing five fingers to weight lift and flats to run. Over the past several months I have heard him complain of calf pain, which I thought was induced by his shoe choice (or lack thereof). However, I find myself jumping on the bandwagon.
On my road to Boston I trained in the Saucony Kinvara (the best shoe for my foot). I had no knowledge of the shoe prior to trying it on. It fit like a glove! It was made for my foot. For the first time in a long time I found a shoe which worked for me. My leg pain had dissipated and my feet were blister free! After a few weeks of running in them, I read an article in Runner’s World which gave the shoe an award. The Kinvara is marketed as a minimal shoe with no bells and whistles and was designed as an extension of the foot. All this time I was giving my husband a hard go about minimal running and here I was supporting it, unaware.
Yes, for hundreds of years our feet have evolved to wearing shoes (not to mention we walk and run mainly on asphalt). I am positive our feet visibly look different than the first humans to walk the earth. We now must adapt to barefoot running, instead of jumping in all at once. During my 26.2 mile journey from Hopkinton to Boston I ran alongside a cave man. He was covered in mud from head to toe with long dark hair, only a loin cloth covering his manhood and no shoes. He qualified for Boston barefoot and he was running Boston barefoot. I was amazed (as was everyone else). I couldn’t image running on asphalt for 3+ hours without shoes (and without undies, I hoped he used Body Glide!). What if he stepped on glass or a rock? What about the Gatorade sloshed everywhere at the water stops? His feet must have been a sticky dirty mess! I was in awe. He seemed happy and running without pain. There must be something to this barefoot running movement, right?
Many great runners have won races and set world records without the use of shoes (Zola Budd-Pieterse abd Abebe Bikila). However, most of us are average runners who want to accomplish average goals. We are not out to win an entire race or even place in our divisions. We are there to have a good time, get fit, be competitive with ourselves, and do something many don’t (complete a race). Many studies have proved running without shoes decreases acute injuries and reduce energy cost by 4%. Who doesn’t want to run injury free or more efficient? Many argue that developing countries only appear to have lower chronic and acute running related injuries because they cannot afford medical attentions. As of now, all that is known is shoes block sensory feedback from the foot to the brain which can affect foot position which can lead to injuries (mainly sprains). Most of us, runners and walkers alike, have suffered from IT band syndrome. I foam roll my IT band often because of supination. It is suggested that running barefoot allows the foot to better absorb the shock from contact with the ground. Without the protection of shoes the foot will naturally land towards the mid-foot increasing the work on the soft tissues (gain strength) while decreasing the risk of injury. I would like to increase my efficiency while reducing my energy expenditure throughout my training. A study done by Flaherty in 1994 found shoes and orthotics representing 1% of body mass increased oxygen consumption by 3.1%! Flaherty believes the cause is the constant accelerating and decelerating weight of the shoe with each stride.
I do not want to bore you with scientific research. I have found interesting articles regarding barefoot running (good, bad, and ugly). I believe it is up to the individual to find a shoe that works for them or go bare. We are all different and have different needs when it comes to running. As of now I mostly run in shoes. I integrate trail running into my training program to give my legs a break from the constant pounding on the concrete. I have also begun taking my shoes off the moment I walk into my house. I play barefoot with my daughter often, to keep my feet strong and tough. I have also started running to Cherokee park with shoes on, once there, I remove my shoes and do hill repeats in the grass with bare feet. I am not sure if it improving my running but I know it feels good and is safe. There is something about running in the grass without shoes. I do everything in moderation. My next race I guess I will find out if the barefoot running is helping or not. All I know is I am enjoying running (with or without shoes).
www.sportsci.org
“Live free, live happy!”
As a child I grew up on a beautiful horse farm in the middle of Oldham County Kentucky. I spent hours outside running, fishing, taking mini adventures through the woods, biking, playing in the creek, making mud pies and digging for worms. I spent few hours indoors watching T.V. I loved every second of it! At times I wished I had neighbors to play with but for the most part I was excited to be alone and able to run free. Now that I have a daughter of my own I find myself looking for ways to integrate the same life style. We live in an urban area filled with sidewalks, traffic and strange people. I am lucky she wants to spend most of her time outside. No matter the weather she will stand at the front door while banging on the glass begging to be set free. My husband and I take her out no matter what (whether it is cold, rainy, hot, sunny or cloudy). We let her determine what we do. Sometimes she brings all of her toys out of the house one by one, other times we play in a small weighted pool, but most of the time we walk. My daughter is only 16 months but can walk/run indefinitely. A couple of weeks ago we walked to Kroger’s, we tried to place her in the stroller but she would not have it. We took the stroller just in case she would get tired. She pushed it all the way to Kroger’s and back. We walked roughly 1.5 miles and she was able to keep up with a big smile plastered on her face. Granted we stopped (a lot) along the way. She loves to collect rocks (if you were to visit our house you would have to watch every step you took in order to avoid the rocks scattered about). She randomly stops to pick up rocks and she places them in the lower basket on the stroller (her face says it all, she looks very proud of every single one she finds). We do not force her in to these journeys, she willing wants to go. I hope this never changes.
One Saturday afternoon we walked to Heine Brothers to get a cup of coffee and have snack time. As we were sitting outside enjoying the day a woman began talking with us. She asked the strangest question, “What is her favorite cartoon?” My child is not even 2 yet and this is the question someone chose to ask us. My husband and I chuckled and responded in unison, “She doesn’t have one. We rarely watch T.V.” The woman was taken a back and smiled. She seemed shocked and finally said, “Oh, well that’s nice,” in an unsure way. I think it is fine for children to watch T.V. however I personally enjoying spending interactive time with my daughter. I hope as she grows and develops she wants to participate in sports and running. I don’t believe a healthy happy child has to partake in organized sports to be athletic. I thinks their development as an athlete starts young with playing outside, taking walks (not sitting in a stroller), and doing whatever they want that does not include sitting.
I recently read a great article in Running Times (June 2011 issue 387) titled Can Too Many Miles Ruin Young Runners? By Jonathan Beverly. In short the answer is no. He references a young athlete, Alana Hadley, who is 14 years old and logs about 70-75 miles a week. A lot of people, runners, coaches, and parents are weighing in on her accumulated mileage. Most of them question if her training program will affect her growth and biomechanical development. They also wonder if she will burn out before she graduates high school. Scientist, doctors, elite trainers and coaches do not believe the high mileage will negatively affect her in anyway (the article provides a great deal of scientific research to back up their conclusion). It goes onto discuss why adults think Alana’s training is a bad thing. When the average adult runs too far or too hard with poor mechanics, they view running as difficult and challenging; therefore they would not want to inflict this pain onto children. A large amount of adults and children view running as punishment (coaches’ make kids run if they have a bad practice or don’t pay attention and most adults run to lose weight). Another reason is our country as a whole has become unfit which forces us to question if running 70 miles a week is safe for a teenager. Children have tons of energy and they are ready and willing to unleash it in any way possible, why not let them through running? In countries such as Kenya children run 5 to 6 miles a day (because their feet are their transportation). Their running ability is formed as a child through physical activity and developed as a teenager through intense training. This combination causes them to adapt into extremely efficient runners (with an amazing VO2 Max). If you are a parent or work with kids I encourage you to read the article in its entirety.
I will continue to allow my daughter to spend hours outside running around and playing in the dirt. It is amazing to watch her little body move so quickly and efficiently as she picks up speed. She is the happiest when she is outside playing. She is independent and seems to enjoy discovering the great outdoors. I look forward to the day when we can take her to Red River Gorge to hike and camp. Let kids be kids and teach them about leading an active life. Allow them to connect with the earth. We live in a time where everyone is connected to a computer, T.V., internet, Playstation, or phone. Sometimes we all need to disconnect and get outside. Playtime is meant for interaction with my child. She gets 100% of my attention while developing her tiny body. Here’s to playing outside!
“A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.” – Pre
Since my valiant journey of back-to-back marathons many fellow runners (beginners and seasoned) have asked questions regarding my preparation. The last 4 months have been a blend of logging miles, dynamic stretching, body weighted exercises, proper hydration, proper nutrition, reading to educate myself, and proper rest (RICE – Rest, Ice, Compress, Elevate).
I took a mixture of what I had learned, advice from friends, and went through a trial and error process. Along the way I found things which worked for me and things that did not. To run any race one must start logging miles (increasing each week). The more miles accumulated through running the more the body adapts. I began training January 1, 2011 for the Boston Marathon (April 18, 2011) and the Kentucky Derby Marathon (April 30, 2011). Initially I was only going to run Boston, I wanted to focus on speed work in hopes to PR (personal record). I began pacing for Fleet Feet and met a lot of neat people along the way. I fell in love with those who ran next to me every Wednesday night and Saturday morning. After pacing with them for months I wanted to be there with them on race day. How could I get them ready for a marathon and then not be there when they finished? For many of them, this would be their first full. Following a long run in February I registered for the KDF Marathon allowing me to be part of their experience.
I realized quickly my training focus must change in order to run both marathons back-to-back. I ran five days a weeks which included, interval training, farlick runs, long easy runs, trail runs, short easy runs, hill repeats (I love hills) and a couple of 5k/10K races sprinkled in. I began each run with a series of dynamic stretches and body weighted exercises (squat jumps, box jumps, lunges, back extensions, push-ups, pull-ups and so on). Dynamic stretching helps lubricate the muscles in preparation for strenuous exercise, to avoid overuse injuries.
Nutrition played a huge role in my training program. The foods we choose to put into our bodies effect how we preform and recover. During training I tried to eat only natural foods (also known as the paleo diet). Many people find the diet to be extreme. I did not follow it exactly (if I craved ice cream, I ate it, if I wanted a glass of wine with my meal, I drank it). For the most part I only ate foods which came from the earth (veggies, fruit, nuts, and coffee – hey, it’s a bean). I am also a meat eater, I feel more awake when I have the proper amount of protein and iron. During runs I keep Clif Shots on me (they aren’t too sweet and don’t upset my stomach). I take 1 Shot 15 minutes before I leave to run and 1 Shot every hour. I only use Clif Shots for training runs lasting longer than an hour. Post exercise meals are essential for recovery. Typically within 30 minutes of finishing a run I try to ingest a carbohydrate (normally blueberries or cranberries) plus a protein shake (I use coconut water instead of water to mix with the protein powder). Carbohydrates restore glycogen in the body while protein provides amino acids to rebuild damaged muscle tissue. The optimal carbohydrate ratio is 4:1 (4 grams of carbs for every 1 gram of protein). Following speed work I normally feel nausea which makes it hard for me to take in food but I make myself. If you have the same problem, just hold your nose and swallow, your body will thank you later!
Hydration is key! During prolonged exercise the human body looses electrolytes, if not replaced an athlete can suffer from dehydration (fatigue, confusion, and muscle cramps). On long runs I take my Nathans fuel belt (I like the brand because the bottles are easy to take in and out while running). I place water in 2 of the containers and Gatorade or electrolyte tablets in the remaining 2. I only drink when I am thirsty (I also do this during races).
The most important element when preparing for multiple marathons is listening to your body! This is the most difficult part about running for me. Once I have a goal set I rarely let anything get in the way of it. I ran a 3:32 in Boston and when I was done I felt like a million bucks. We walked a few miles post race (we went to my favorite place, The Oyster House, to get beers and New England clam chowder). I even climbed 12 flights of stairs to get to our hotel room. Other than general fatigue my body felt great. Initially I wanted to run the Derby Marathon for fun. However, after I felt good post Boston I wanted to race the KDF Marathon. Early in the Kentucky Derby race my body was telling me to take it easy (of course I did not listen). The first 13 miles were rough but some how I still maintained an 8 minute mile. Around mile 14 I received my second wind as we entered the park. The park is full of rolling hills which I love! As I exited the park my legs began to lock up and I began to cramp. I slowed down a little and try to take it easy for the remaining 8 miles. By mile 20 I was in so much pain I pictured myself being escorted off the course by the EMS. For some reason I was okay with the image because I was not going to willing quit. I pushed forward with everything in me hanging on to an 8 minute pace. I was no longer able to take in food or water because my stomach felt as if it had 20 side stitches. A reasonable person would have finished the race by walking, but not me. I had something to prove to myself and no one else (what that was I do not exactly know). A few moments before the chute I dug deep for my last kick and I gave it everything I had inside me. I finished my second marathon in 10 days in 3:32. Looking back I wish I would have listened to my body at mile 6 telling me to slow down (I would have had a more enjoyable experience). In short if you are going to run back-to-back races pick one to race and one to have fun with. Take your time and embrace your marathon moments.
“Congratulations! Today is your day! You’re off to great places! You’re off and away!” – Dr. Seuss
As of late the only book my 16-month-old wants to read is Oh, the Places You’ll Go. No matter where my husband or I place the book, she always seems to find it. Before bed we head back to her room, allow her to pick a book, sit in the rocking chair and read until she falls asleep. Her choice of course is the same every night. I now know the book by heart. I found myself re sighting lines as I run. I was given the book 11 years ago as a graduation gift. The first time I read it I thought of the great college experiences I would encounter and the wonderful career I would accept. Now as I read the words to my daughter they seem to take on new meaning.
The words are expressed simply with a strong realistic message. Wherever you go, you will top all the rest. Except when you don’t. Because, sometimes, you won’t. I’m sorry to say so but, sadly, it’s true that Bang-ups and Hang-ups can happen to you… All Alone! Whether you like it or not, Alone will be something you’ll be quite a lot. Life is tough and sometimes it works in our favor and other times it does not. It seems the toughest decision we encounter we have to face alone (Simple it’s not, I’m afraid you will find, for a mind-maker-upper to make up his mind). The same holds true while running. During every race and every training run at points I feel mighty and at points I feel flighty (oh, I’ve been reading too many Dr. Seuss books). No matter what I am feeling or at what mile I am feeling it, I know at some point I will finish (whether I cross the finish line running, walking, or crawling). It may get tough along the way but I will bear down all alone and get through it anyway. As I grow tired and fatigued I think to myself, And will you succeed? Yes! You will, indeed! (98 and ¾ percent guaranteed).
Competing is filled with the highest of highs and the lowest of lows. At some point pain and doubt sets in (although I am trained and capable, it typically comes around mile 18+). Something inside continues to tell me, “NO!” At times I argue with myself in my head, back and forth, “You can do this! No you can’t! Yes I can! Not this time, not this race!” And when you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done. I begin to focus on other things than the task at hand, running. I listen to the cheer of the crowd, the people around me racing, the chirping of the birds, the wind, and my feet hitting the ground. I begin to pick apart my form; are my feet beneath my hips, am I slightly leaning forward, am I striking the ground with enough force, are my arms crossing the center of my body, are my shoulders relaxed and so on. Then I begin to imagine my daughter. For some reason I always picture her playing on the beach in a little bikini with her red curly hair blowing in the wind. The image brings a smile to my face and calms me every time. It’s almost as good as seeing her in real life. After plenty of “mind wondering,” I begin to gain confidence through strength once more and I am ready to run like never before. I know my second wind is coming! Somehow you’ll escape all that waiting and staying. You’ll find the bright places where Boom Bands are playing. With banner flip-flapping, once more you’ll ride high! Ready for anything under the sky!
The same high I felt at the beginning of the race returns for my last kick. I become unstoppable! The most incredible and liberating feeling in the world is entering the chute of a race. The fans and music amplify with each step towards the finish. The moment I have waited for during all my training runs is approaching, lasting only a split second. I cross the finish line, the moment my foot hits the chip timer all my hard work has come to an end (and damn, it has paid off)! I am ready for my next moment! So…be your name Buxbaum or Bixby or Bray or Mordecai Ale Van Allen O’Shea, you’re off to Great Places! Today is your day! Your mountain is waiting. So…get on your way!
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