After the Marine Corps Marathon and the injury issues lately, I've opted out of a bunch of local races in Vienna that I normally run. It's been a quiet, and somewhat sad, month from a running perspective. I miss the road.
November 28, 2011
November 22, 2011
Gatorade versus Shot Bloks
Since someone again asked why I carry my own Shot Bloks rather than on-course Gatorade, I decied to make the following comparison between the two products.
November 5, 2011
Best Signs at the Marine Corps Marathon
One of the greatest aspects of the MCM was the incredible amount of people and support along the course. There were many miles when it was three or more people deep, on both sides of the road, for over a mile. Great crowd support, and of the ones I remember, the following are the best signs from the course:
November 1, 2011
No More Pasta!
I am sick of eating. Prior to the marathon, I spent three days of carb loading for a total of 9,234 calories and 1,711 grams of carbs.
How'd I do it? With the three-day menu below:
How'd I do it? With the three-day menu below:
October 30, 2011
Mission Accomplished
Mission accomplished. Completed the Marine Corps Marathon in 3:42:18. Took longer than I imagined, as my pace plan to ratchet it down in mile 15 and mile 23 just wasn't possible on this day. I had pretty bad positive splits after mile 20, and lost 12 minutes starting with the hills and the bridge at mile 20. My injury and lack of training for the past six weeks definitely caught up to me in the final 6.2, as can be expected.
October 29, 2011
A Few Good [Miles]
Son, we live in a world that has roads, and those roads have to be run by people with bibs. Who's gonna do it? You? You, couch potato? I have a greater responsibility than you could possibly fathom. You weep for the non-elites, and you curse the penguins. You have that luxury. You have the luxury of not knowing what I know. That non-VIP porta potties, while tragic, probably save races. And my race..., while 3+ hours and incomprehensible to you, is somehow fun.
You don't want the truth because deep down in places you don't talk about at parties, you want me on that road, you need me on that road. We use words like carb load, pace group, chafed nipples. We use these words as the backbone of a life spent running before you wake up. You use them as a punchline. I have neither the time nor the inclination to explain myself to a man who rises and complains about the roads and bridges I shut down, and then questions the manner in which I use them. I would rather you just said OORAH!, and went on your way.
Otherwise, I suggest you get a foot analysis, and buy a pair. Either way, I don't care what you think you are entitled to.
You don't want the truth because deep down in places you don't talk about at parties, you want me on that road, you need me on that road. We use words like carb load, pace group, chafed nipples. We use these words as the backbone of a life spent running before you wake up. You use them as a punchline. I have neither the time nor the inclination to explain myself to a man who rises and complains about the roads and bridges I shut down, and then questions the manner in which I use them. I would rather you just said OORAH!, and went on your way.
Otherwise, I suggest you get a foot analysis, and buy a pair. Either way, I don't care what you think you are entitled to.
October 28, 2011
October 27, 2011
eGift Bag...Good in Theory
I run for free shirts and bananas...so the freebies are always on of the nicest bonuses when running a race. So we come to the Marine Corps Marathon, and they're doing an online eGift Bag. Good in theory...saves trees, saves costs, saves....yada yada yada.Bad in execution. The best items, like the USAA duffel bag (and I've been giving that company money since I was 16), have to be picked up at various vendors around town. I'm not going to Pentagon City with a coupon to pick up my swag.
October 25, 2011
Donations Top $2,000 !!!
Thanks to the generous donations of family and friends, my goal to raise $2,000 for Team USO was completed today. I'd like to thank everyone for sacrificing a little bit for those who have sacrificed more than their fair share for us. $2,000 in a program like the USO can do a lot to bring the home front closer to the front lines, this donation amount represents:
- 5,600 phone calls home to loved ones from Iraq and Afghanistan.
- 286 deployed parents reading their children bedtime stories through the United Through Reading program.
- 280 care packages delivered to deployed soldiers
October 24, 2011
What is Your Delay, Private?!?
So close to my aggressive fundraising goal of $2,000; so close I just sent Gunnery Sergeant Hartman out to encourage a few more donors....
October 23, 2011
October 13, 2011
Running with a Purpose
Running the marathon with Team USO became incredibly real once my brother donated in memory of three fallen soldiers. It's an easy reminder that an ache or a pain at mile 20 is nothing compared to the sacrifices our fighting forces are making around the world.
Pvt. Jonathan Falaniko
Died October 27, 2003 in Operation Iraqi Freedom
Age 20, of Pago Pago, American Samoa; assigned to A Company, 70th Engineer Battalion, 1st Armored Division, Fort Riley, Kansas. Killed near the Khadra Police Station Oct. 27 when a vehicle containing an improvised explosive device detonated in downtown Baghdad.
Capt. Robert Scheetz Jr.
Died May 30, 2004 in Operation Iraqi Freedom
Age 31, of Dothan, Alabama; assigned to the 1st Battalion, 6th Infantry Regiment, Baumholder, Germany. Killed May 30 when his vehicle hit an improvised explosive device in Musayyib, Iraq.
1SG Christopher Rafferty
Died July 21, 2006 in Operation Enduring Freedom
Age 37, of Brownsville, Pennsylvania; assigned to 37th Engineer Battalion, Fort Bragg, N.C. Died July 21 of injuries sustained when his unit encountered a mortar attack during combat operations in Sharana, Afghanistan.
---------------------------------------------------
Pvt. Jonathan FalanikoDied October 27, 2003 in Operation Iraqi Freedom
Age 20, of Pago Pago, American Samoa; assigned to A Company, 70th Engineer Battalion, 1st Armored Division, Fort Riley, Kansas. Killed near the Khadra Police Station Oct. 27 when a vehicle containing an improvised explosive device detonated in downtown Baghdad.
Pvt. Jonathan I. Falaniko had been in the Army for only a few months. His father had served 26 years. Both were assigned to Iraq, and in October they spent two nights together and spoke to other family members by video conferencing. “It was one of the proudest moments for my family. My son was pretty proud of his tour of duty,” said Command Sgt. Maj. Ioakimo Falaniko. The elder Falaniko spoke to his wife and two daughters in Germany again by video teleconference to tell them Jonathan died. The 20-year-old Falaniko was killed Oct. 25 when a bomb-laden vehicle blew up near him at a police station in downtown Baghdad. “My son and I talked about the war. He and I understood the danger in our chosen profession,” his father said.
---------------------------------------------------
Died May 30, 2004 in Operation Iraqi Freedom
Age 31, of Dothan, Alabama; assigned to the 1st Battalion, 6th Infantry Regiment, Baumholder, Germany. Killed May 30 when his vehicle hit an improvised explosive device in Musayyib, Iraq.
---------------------------------------------------
1SG Christopher RaffertyDied July 21, 2006 in Operation Enduring Freedom
Age 37, of Brownsville, Pennsylvania; assigned to 37th Engineer Battalion, Fort Bragg, N.C. Died July 21 of injuries sustained when his unit encountered a mortar attack during combat operations in Sharana, Afghanistan.
October 12, 2011
Running a Marathon After Six Weeks of Rest?
So now what? It's no doubt that I will not be at my physical peak after all these injury-recovering easy weeks leading up to the marathon on October 30. But will I be at my mental peak? And if I'm not, how will that impact my ability to overcome the physical downside of the past month?
I should really just look at it as most first-time marathoners, a quest to just finish. Mentally and physically, I know I will finish. There's no doubt about it, I'm finishing -- especially since I'm running with Team USO and I'm specifically running to honor three Army soldiers killed in action in Iraq and Afghanistan.
But still...I'm inherently driven to meet goals, my goal time is 3:15-3:20, and I know I'll be disappointed if I don't make it.
October 10, 2011
Race Report: Army Ten Miler
Race Results
I obviously didn't win this thing, or even come close. But even without a PR, I greatly improved my overall, gender, and division percentiles from last year's results:
- Finishing Time: 1:09:57 (pace: 6:59/mi)
- 10k Split: 0:42:54 (pace: 6:55/mi)
I obviously didn't win this thing, or even come close. But even without a PR, I greatly improved my overall, gender, and division percentiles from last year's results:
- Overall Place: 1,034 out of 21,914 (top 5%)
- Gender Place: 917 out of 12,245 (top 7%)
- Age Group Place: 155 out of 1,903 (top 8%)
Race Report
On a sunny morning, I began my third ATM and raced the 27th annual Army Ten Miler, the largest 10 mile road race in the country with 23,000 runners at the starting line...and my first race in the 30+ age group! The starting corrals and starting mile went off as they always do, a mess of bodies...I probably ran a half-mile laterally through the race trying to weave around traffic...as seen by my first mile's 7:20 time. But I made up for the traffic by mile three, cruising in around 20:35 and regaining a sub-70 minute pace.
On a sunny morning, I began my third ATM and raced the 27th annual Army Ten Miler, the largest 10 mile road race in the country with 23,000 runners at the starting line...and my first race in the 30+ age group! The starting corrals and starting mile went off as they always do, a mess of bodies...I probably ran a half-mile laterally through the race trying to weave around traffic...as seen by my first mile's 7:20 time. But I made up for the traffic by mile three, cruising in around 20:35 and regaining a sub-70 minute pace.
My 10k (6.2 miles) split was 42:54, so I still had a 30-second or so buffer for a sub-70 race and my pace was averaging 6:55 after recovering from the first mile. But the Army Ten Miler isn't built for personal records, there are just too many sharp turns which cram people against the inside lines and make everyone slow down. The field I was running with came to a crawl, almost walking, around the two 90-degree right turns at the Capitol.
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| L to R: Gretchen, me, Jennie |
Hitting the final bridge towards the Pentagon, the race course changes were about to rear their ugly head. Due to a change in the finish line location, the 2011 race added an additional small hill on the bridge and a hill over the road by the Pentagon, and these two hills definitely beat me. I'd started to feel my hip a bit in mile 8, and on the bridge I was noticing my pace go down, so the final hill was a big hurdle. I lost my 30-second buffer built up in the race's first 8 miles, and I had to kick in an all-out sprint for the final fifty yards to come in under 70 minutes. Finishing time of 1:09:57, not my best, not my worst...and probably better than I anticipated based on the weeks before.
Hooooooah!!
October 9, 2011
Army Strong
Ran 'Army Strong' in the Army 10 this AM; no pain in the hip until mile 8 or so, and the last hill beat me. But I'm not complaining about a 69 min 57 sec finish. Not my best time, certainly not my worst time, but a fun run to support a good cause.
October 8, 2011
ATM Expo
Virtural reality parachuting at the Army Ten Miler expo. Descending from a distance of 3,000+ feet, missed my 'X' mark by only 36 feet.
Hoooooah!
Hoooooah!
October 7, 2011
Running Just Got More Expensive
Went in to see Dr. Kathy at Positively Chiropractic, a sports medicine specialist, and the results were very interesting, to say the least.
Her end conclusion was that my hip pain was likely a mix of some inflammation with the IT band and piriformis, and may have been initially caused by bursitis. I took my training log in with me and we reviewed that; I didn't really do too much or too fast, just some bad timing or bad luck in that my final peak run causing something to flare up. But in doing some stretches and muscle tests, turns out the left side is indeed weaker and so I'm working on key stretching (four times a day!) for the next month to improve flexibility.
But the most interesting aspect was the x-rays. Turns out that structurally, my left hip sits an inch lower than my right, and my lower vertebrae aren't aligned perfectly. Obviously nothing that can be done about that in a month, but possibly there exists some long term solution in adjustments, gait analysis, or ortho inserts if there exists a solution there. I found it pretty interesting, but it obviously hasn't impacted my running much in the past few years since I've traditionally had great results in the upper percentiles of everything form 5ks to 10 Milers. But hey, maybe that's indirectly caused some other nagging pains throughout the years that have come and gone, usually ignored.
I'm set-up with a Monday massage and follow-up, and then trying to set-up biweekly appointments for adjustments until the marathon, with every other appointment being combined with a massage. After the marathon, we'll see if I continue with some long term adjustments to fix the hip and spine skeletal issues. With about eight appointments and four massages in the next month...had to tell my wife that running just got a little more expensive, haha.
She said I was good to go for the Army Ten Miler on Sunday, and running 5-8 miles on Tues/Thurs/Sat of next week if I was able to run through the pain. It was surprising actually, almost like I wanted her to be more worried about Sunday so it would confirm my worries about the race. Sounds like it really wouldn't do much additional or irreparable damage, or inflame anything too much further; so the plan is to run on Sunday. I'm having the same dull pain, and a bit sore actually on the right as well from some of the massage/adjustment treatment.
I guess I'm going to take it a bit easier in the race, not going for the PR but also not just going for a Sunday jog -- at least I say that now, hopefully I'm smart enough to still be saying that at the line.
Her end conclusion was that my hip pain was likely a mix of some inflammation with the IT band and piriformis, and may have been initially caused by bursitis. I took my training log in with me and we reviewed that; I didn't really do too much or too fast, just some bad timing or bad luck in that my final peak run causing something to flare up. But in doing some stretches and muscle tests, turns out the left side is indeed weaker and so I'm working on key stretching (four times a day!) for the next month to improve flexibility.
But the most interesting aspect was the x-rays. Turns out that structurally, my left hip sits an inch lower than my right, and my lower vertebrae aren't aligned perfectly. Obviously nothing that can be done about that in a month, but possibly there exists some long term solution in adjustments, gait analysis, or ortho inserts if there exists a solution there. I found it pretty interesting, but it obviously hasn't impacted my running much in the past few years since I've traditionally had great results in the upper percentiles of everything form 5ks to 10 Milers. But hey, maybe that's indirectly caused some other nagging pains throughout the years that have come and gone, usually ignored.
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| Yes, that is a straight line that doesn't connect my hips. |
I'm set-up with a Monday massage and follow-up, and then trying to set-up biweekly appointments for adjustments until the marathon, with every other appointment being combined with a massage. After the marathon, we'll see if I continue with some long term adjustments to fix the hip and spine skeletal issues. With about eight appointments and four massages in the next month...had to tell my wife that running just got a little more expensive, haha.
She said I was good to go for the Army Ten Miler on Sunday, and running 5-8 miles on Tues/Thurs/Sat of next week if I was able to run through the pain. It was surprising actually, almost like I wanted her to be more worried about Sunday so it would confirm my worries about the race. Sounds like it really wouldn't do much additional or irreparable damage, or inflame anything too much further; so the plan is to run on Sunday. I'm having the same dull pain, and a bit sore actually on the right as well from some of the massage/adjustment treatment.
I guess I'm going to take it a bit easier in the race, not going for the PR but also not just going for a Sunday jog -- at least I say that now, hopefully I'm smart enough to still be saying that at the line.
October 5, 2011
The Hip Bone's Connected to the "OMG What is This Annoying Pain" Bone....
I know everyone's been on the edge of their seat waiting for my next weekly update (hahaha...seriously...I kid... is anyone out there? hello?), but it hasn't come for good reason. A few weeks ago, I completed my final super-long run, a 22-miler that was completed in just over 3 hours and left me feeling great mentally and physically. I felt fine afterward and took much of the next week off, except a quick 5-mile run on Monday. But during that week, I noticed a slight dull pain in front of my left hip when walking...okay, no big deal, I've had nagging issues before; they come, they go.
Ten days ago, I ran 8 miles and noticed there was a bit of ache there...not really sharp pain, just an annoyance, a perceived weakness or tightness. But it didn't distract from my running and felt better as I went on, so I figured the easy week took care of it. I noticed it again though in a short run thereafter and noticed it quite a bit in last Thursday's 8-miler...but I still kept a respectable 7:30 pace. So after two weeks, taking it easy (two runs per week), the pain was not only still there but seemed to be worse. The pain is worse after sitting, standing still, or laying down, and it starts to diminish after a few strides. It doesn't hurt going up or down stairs, and it seems to improve for ten minutes or so after long stretching of that area. So my completely unprofessional diagnosis is hip flexor issues.
So what now? My Team USO coach says I may want to skip this weekend's Army Ten Miler and rest until the marathon. That scares the heck out of me...to go from running 45-50 miles per week to running nothing for over a month, I have to imagine that would degrade not only my fitness level, but also my mental edge. She also suggested some experts, so I'm in for an expensive week or two of sports medicine.
Thursday PM: Chiropractor with sports medicine focus. Highly suggested by my coach.
Sunday AM: Unless the chiropractor says my leg will fall off...I'm an idiot and I'll probably run the Army Ten Miler. I won't be beating 68 minutes, but I don't think I'll be jogging leisurely either. It's stupid...but at least I'm smart enough to know that.
Monday AM: Sports medicine massage.
Monday PM: Orthopaedic and sports medicine specialist.
September 29, 2011
Coach Says: No Soup for You!
So it's no secret that a 10 miler and a marathon are two different animals, and I always figured scheduling them a few weeks apart would lead to an interesting challenge. My goal was always to set a new PR in the 10 mile distance (68 min), and to still run the marathon around a 7:15 pace. The problem comes with how the long runs in my training plan set up (or don't) with the ultimate goal of a marathon. In the past months, I've completed a 20-, 21-, and 22-miler, each offset by an easier week in between. With my recovery weeks after the 22-miler (peak of training), a two-week taper for the Army Ten Miler, and a two-week taper for the Marine Corps Marathon...it would be six weeks between my final super-long run and the marathon, just too long for the body to retain a hundred percent of the benefits from all that build-up and base mileage. So I reached out to the experts for a little advice.
As part of racing the marathon with Team USO, they provided training plans and a coach, which I hadn't used to date. So I e-mailed the coach and asked for a suggested training schedule that would allow me to bridge the gap between the two races and still meet my goals. I did not hear the answer I wanted...seriously, direct quote "I know this is not what you want to hear." The best suggestion was to run 8-10 miles the day before the Army Ten Miler, and then run the race without shooting for a PR, instead running at marathon pace -- 7:15/mi would be faster than my 2010 ATM time but well over my 2011 Parkway Classic time.
Sounds good and all, as my main goal this year was building to a good showing in the marathon, but it's not that easy in practice. I know myself...and I don't think it's possible to toe the line on October 9th and not give it my all. But I obviously can't risk nullifying months of training by overexerting on a distance I've conquered before. This is a dilemma that may not be answered in the next couple weeks...it may not be answered when the cannon goes off to start the Army Ten Miler...but it better be answered by mile two or three.
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| No PR for you! Come back to Army Ten Miler in one year! |
2,400 Calories of Carbs in One Day
In previous blog entries I've mentioned computational marathoning and carb loading in general, but even I've had trouble in the past converting all those numbers into specific foods or a menu. Turns out, Runner's World this month solved that problem for me.
Ever wonder what 2400 calories crammed into one day would look like? Well there's a menu in the RW article below, and it includes Swedish Fish FTW!!
Fill 'Er Up
Carbo-loading can help you race without hitting the wall—as long as you do it right.
By Dimity McDowell
Runner's World - Nov 2011
Ever wonder what 2400 calories crammed into one day would look like? Well there's a menu in the RW article below, and it includes Swedish Fish FTW!!
Fill 'Er Up
Carbo-loading can help you race without hitting the wall—as long as you do it right.
By Dimity McDowell
Runner's World - Nov 2011
September 27, 2011
Race Bibs Await!
In less than two weeks, I'll be pinning on bib number 1399 in the Army Ten Miler. Not bad, I think I've hit my peak with regards to corrals, starting in the Green corral. Doubt I'll ever be fast enough to join the 500 runners in the elite Yellow club.
---------------
A couple weeks later, I'm donning bib 31790 in the Marine Corps Marathon in support of Team USO and America's fighting forces on the front lines.
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| MCM bibs, waiting for delivery to DC. |
September 19, 2011
22 Miles and 250 Beers
Week 13 wasn't much to write about. Just a quick recovery week with a couple skipped runs to rest up for the final assault in the following week.
Did I mention Oktoberfest? Yeah, had 30 different brands and types of German beer, making up a beer mountain of 250 bottles of beer. It...was...epic.
For total 20-week training plan from previous blog posting: Click here.
Week 13 Summary - (7 Weeks to Go) | |
| Wed | 5 mi |
| Thurs | 6 mi |
| Sat | 12 mi |
Total Week's Mileage: 23 miles | |
But week 14, wow, what a week. Altered the schedule a bit to accommodate Oktoberfest on Saturday, so I knocked out a 22-miler on Friday. 22 MILES. Hard to really comprehend the distance until you're on the final mile and smiling about the past three hours being all worth it. The 22-miler was actually easier than I expected, which puts me in a great mood headed in the taper weeks to recover for the Army Ten Miler in early October.
Week 14 Summary - (6 Weeks to Go) | |
| Mon | 8 mi |
| Tues | 5 mi |
| Thurs | 10 mi (at marathon pace) |
| Friday | 22 mi |
| Sat | Oktoberfest - Ein Prosit! |
Total Week's Mileage: 45 miles | |
Did I mention Oktoberfest? Yeah, had 30 different brands and types of German beer, making up a beer mountain of 250 bottles of beer. It...was...epic.
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| 250 bottles of beer on the wall, 250 bottles of beer; Take one down, pass it around.... |
For total 20-week training plan from previous blog posting: Click here.
September 12, 2011
Annual Milestones Passed: 700 Miles & 100 Hours
Since last week and this week are following a modified training schedule (Oktoberfest Saturday!), I'm going to forgo a weekly summary and instead make a note about passing some year-to-date milestones: I broke the century mark for hours run in 2011, and I passed the 700-mile mark.You can tell by the peaks and valleys in the monthly summary below where I ended half-marathon training (March), entered speedwork and 5k season (April-May), and hit marathon mode (June).
The miles and minutes include my warm up and cool down, so that adds about .8 mile (~8 min) total per training day, throwing off the annual pace. Omitting those two slow jogging periods, annual pace is just under 8:00/mile for the year, even with my long-slow-distance (LSD) runs.
Year-to-Date Summary | |
| Jan | 30 miles (283 minutes) |
| Feb | 72 miles (661 minutes) |
| Mar | 93 miles (838 minutes) |
| Apr | 52 miles (443 minutes) |
| May | 67 miles (557 minutes) |
| June | 74 miles (632 minutes) |
| July | 158 miles (1,374 minutes) |
| Aug | 163 miles (1,414 minutes) |
Total Year to Date: 708 miles (103 hours, 12 minutes) | |
September 6, 2011
Celebrating Labor Day Weekend with 51 Miles
I think this weekend was a big breakthrough in both the physical and mental game, but it started out with a very bad experience.
On Friday night, I purchased a road bike from a local store, but first I took it out for a test drive on the W&OD trail. As I was testing it out, I looked down at the gears, and then heard an unmistakable sound from the intersection 10 yards ahead. When I looked up, two cyclists had dropped their bikes on the trail and were sprinting towards an intersection; people were running from the other side of the street as well. It was at that time I realized a cyclist had been hit. I honestly thought I was going to roll up on a dead body...it sounded awful. The pick-up truck that hit the cyclist stopped 20 feet past the crosswalk with the rider laying on his back in front; his shoes were 10-15 feet away and the bike was crumpled underneath the front axle of the truck. I didn't want to crowd the scene so I kept my distance, but the rider was responsive and honestly looked better than I guessed by the sound. Both probably shared some blame; driver probably wasn't paying attention as much as he needed, and the cyclist likely ignored the stop sign on the trail or assumed the truck would stop. Regardless, I was a bit shaken up by the sight and sound, and took intersections even slower on my weekend runs.
Back to running...I've been getting concerned lately with my speed. I've been so focused on distance and endurance, I've felt like my speed is dragging lately. So on Saturday I decided to push a bit and run my 10-miler at my goal marathon pace of 7:15/mile. I finished the run in 75 minutes, but that included a stop to refill water bottles, waiting out a couple red lights, and obviously slowing down at road intersections...so when I was actually moving, it's a good bet I was under the 7:15 mark. This was a big mental boost for me, just reassuring that I still had some speed under the hood.
Sunday was the big day. Supposed to be a twenty mile jog, but I decided the day prior to tack on a bonus mile if I felt up for it. The temperatures weren't too bad and the run was fantastic. I felt great throughout until I predictably hit a bit of fatigue around mile 17. Approaching three hours of running, the final mile was funny actually...there was so much accumulated sweat and spilled water in my shoes, they were making a squishing noise as they hit the pavement and felt a pound heavier. I couldn't help but laugh about it a bit, I probably sounded ridiculous running past folks in the final kick, but oh well. I really felt good about my finishing time too; I completed 21 miles a few minutes quicker than I finished my 20-miler two weeks earlier. Coupled with the run on Saturday, I knocked out 31 miles this weekend and at a decent pace too, so it was a great feeling and big boost for the final weeks of training.
For total 20-week training plan from previous blog posting: Click here.
On Friday night, I purchased a road bike from a local store, but first I took it out for a test drive on the W&OD trail. As I was testing it out, I looked down at the gears, and then heard an unmistakable sound from the intersection 10 yards ahead. When I looked up, two cyclists had dropped their bikes on the trail and were sprinting towards an intersection; people were running from the other side of the street as well. It was at that time I realized a cyclist had been hit. I honestly thought I was going to roll up on a dead body...it sounded awful. The pick-up truck that hit the cyclist stopped 20 feet past the crosswalk with the rider laying on his back in front; his shoes were 10-15 feet away and the bike was crumpled underneath the front axle of the truck. I didn't want to crowd the scene so I kept my distance, but the rider was responsive and honestly looked better than I guessed by the sound. Both probably shared some blame; driver probably wasn't paying attention as much as he needed, and the cyclist likely ignored the stop sign on the trail or assumed the truck would stop. Regardless, I was a bit shaken up by the sight and sound, and took intersections even slower on my weekend runs.
Back to running...I've been getting concerned lately with my speed. I've been so focused on distance and endurance, I've felt like my speed is dragging lately. So on Saturday I decided to push a bit and run my 10-miler at my goal marathon pace of 7:15/mile. I finished the run in 75 minutes, but that included a stop to refill water bottles, waiting out a couple red lights, and obviously slowing down at road intersections...so when I was actually moving, it's a good bet I was under the 7:15 mark. This was a big mental boost for me, just reassuring that I still had some speed under the hood.
Sunday was the big day. Supposed to be a twenty mile jog, but I decided the day prior to tack on a bonus mile if I felt up for it. The temperatures weren't too bad and the run was fantastic. I felt great throughout until I predictably hit a bit of fatigue around mile 17. Approaching three hours of running, the final mile was funny actually...there was so much accumulated sweat and spilled water in my shoes, they were making a squishing noise as they hit the pavement and felt a pound heavier. I couldn't help but laugh about it a bit, I probably sounded ridiculous running past folks in the final kick, but oh well. I really felt good about my finishing time too; I completed 21 miles a few minutes quicker than I finished my 20-miler two weeks earlier. Coupled with the run on Saturday, I knocked out 31 miles this weekend and at a decent pace too, so it was a great feeling and big boost for the final weeks of training.Week 12 Summary - (8 Weeks to Go) | |
| Tues | 5 mi |
| Wed | 10 mi |
| Thurs | 5 mi |
| Sat | 10 mi (at marathon pace) |
| Sun | 21 mi |
Total Week's Mileage: 51 miles | |
For total 20-week training plan from previous blog posting: Click here.
September 2, 2011
Entering the Road Bike World
Watch out trail, I'm going to be cross-training on Monday. And this is going to be moving me a wee bit faster than the Asics.
Just wanted to give a shout-out to Spokes, Etc for all their hard work and great customer service in getting both my wife and I set-up with new road rides this season.
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| 2011 Specialized Allez Comp - Apex Compact |
Just wanted to give a shout-out to Spokes, Etc for all their hard work and great customer service in getting both my wife and I set-up with new road rides this season.
August 31, 2011
Half Marathon to Work?
My client site in Maryland is exactly 13.1 miles from my house, and sadly it's 50-50 if I can run there quicker than driving. Does Asics make a dress shoe?
August 30, 2011
Oops...I Did It Again
Shoes are like cars, they go on sale when the old model is on the way out.
However, unlike cars...I now have five pairs of the same running shoe. But at least two pairs of my GT-2610s are north of 240 miles each, so I'll have to rotate some new pairs in before the marathon.
However, unlike cars...I now have five pairs of the same running shoe. But at least two pairs of my GT-2610s are north of 240 miles each, so I'll have to rotate some new pairs in before the marathon.
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| Seriously, how could I resist the black/silver with black laces? Them boys are sharp. |
August 29, 2011
We Interrupt this Run for a Little Hurricane-Related Turbulence
Being as though it was a light week on the schedule -- and since I was nursing some soreness from last week's 20-miler and headed back to Canada on business -- I figured I'd skip a short run this week.
But Saturday's run was also obviously interrupted by a little bit of weather...
...but got in a quick 10 miles on Sunday and should be prepared to ramp back up for this week's big mileage.
For total 20-week training plan from previous blog posting: Click here.
But Saturday's run was also obviously interrupted by a little bit of weather...
...but got in a quick 10 miles on Sunday and should be prepared to ramp back up for this week's big mileage.
Week 11 Summary - (9 Weeks to Go) | |
| Tues | 6 mi |
| Thurs | 5 mi |
| Sun | 10 mi |
Total Week's Mileage: 21 miles | |
For total 20-week training plan from previous blog posting: Click here.
August 23, 2011
August 21, 2011
20 Miles is Only Halfway?
A wise man once said, "in the marathon, 20 miles is halfway"...I like that better than the other advice I got: "the race doesn't begin until mile 20." I guess no matter who you listen to, there's a lot of pain and persistence needed after you hit the big two-oh; but it still felt good to hit that milestone.
On Sunday's big 20-miler, I felt really good throughout the first 15 miles or so, and I found myself quickly clicking off miles at a relaxed pace. I'm not pushing for time so much right now, just getting through the miles and building base mileage. As with the week prior, the last few miles were hurting due to a quick temperature increase as the time approached 11:00am. In reflecting on the run, the final miles' struggles were likely due to temperature more than anything, I physically felt fine and I thought my mental game was on...can't wait for the fall and the return of an agreeable climate.
Was supposed to hit 50 miles this week, but when looking at the schedule, I figured I'd miss a day or so in my DCA-YOW-BOS-DCA two-city business travel. I opted to miss Tuesday to give me some extra rest and to enjoy the restaurants of Ottawa. I unfortunately didn't get outside in Boston and was forced to use the treadmill with a 1% incline for my midweek 10 miler and 5 miler. Considering the Marriott's treadmills were set to shut off after 60 minutes, there was an awkward mid-run machine reset, haha.
For total 20-week training plan from previous blog posting: Click here.
On Sunday's big 20-miler, I felt really good throughout the first 15 miles or so, and I found myself quickly clicking off miles at a relaxed pace. I'm not pushing for time so much right now, just getting through the miles and building base mileage. As with the week prior, the last few miles were hurting due to a quick temperature increase as the time approached 11:00am. In reflecting on the run, the final miles' struggles were likely due to temperature more than anything, I physically felt fine and I thought my mental game was on...can't wait for the fall and the return of an agreeable climate.Was supposed to hit 50 miles this week, but when looking at the schedule, I figured I'd miss a day or so in my DCA-YOW-BOS-DCA two-city business travel. I opted to miss Tuesday to give me some extra rest and to enjoy the restaurants of Ottawa. I unfortunately didn't get outside in Boston and was forced to use the treadmill with a 1% incline for my midweek 10 miler and 5 miler. Considering the Marriott's treadmills were set to shut off after 60 minutes, there was an awkward mid-run machine reset, haha.
Week 10 Summary - (10 Weeks to Go) | |
| Tues | - skipped - |
| Wed | 10 mi |
| Thurs | 5 mi |
| Sat | 10 mi |
| Sun | 20 mi |
Total Week's Mileage: 45 miles | |
For total 20-week training plan from previous blog posting: Click here.
August 17, 2011
Sending Peanut Butter Through an Airport Scanner
Being stuck in a city with no trails and running 10 miles on a treadmill is a draining, boring, and repetitive-injury-causing nightmare. It just plain sucks. It's especially fun when the Marriott concierge lounge only has little 10-ounce bottles of water...ever try cramming more than one of those in a treadmill cup holder?
But you know what's really funny? Having to send peanut butter and Shot Bloks through the airport scanner in your ditty bag.
But you know what's really funny? Having to send peanut butter and Shot Bloks through the airport scanner in your ditty bag.
 |
| Carbs, compression, and some PB for the ditty bag. Carry-on of champions. |
August 15, 2011
Hitting the Road for 19 Miles (and for Work)
Wow, running 19 miles was appreciably harder than the previous long of 17 miles, but it feels great to be on the edge of another milestone and about to hit 20-miler status. Late Friday night I decided to bump my long run up to Saturday morning due to expected showers all weekend, so I really didn’t eat properly the day before. The first 7 miles or so was running in a light rain, which was somewhat refreshing and a nice change of pace, and I felt really great for the first few miles after the turnaround at mile 9.5. As expected, my lack of preparation the night(s) before caught up and my last few miles felt a bit sluggish, also due in part to the rising temperature and humidity after the early rain.
The real challenge to my running starts this week, with business travel the next few weeks, and all of October before the race, it’s going to be hard to get in five days of running, especially 10-milers on alternating Wednesdays. Worst of all, my business travel is in urban areas without running trails, so I may have to endure the boring, less effective treadmill…not to mention the repetition tweaks and injuries that it causes. Add to that a long commute to a new project in Bethesda when I am home and diminishing sunshine as we hit fall, and logging 50 miles some weeks may require creative scheduling on weekdays.
But no one said it was going to be easy.
For total 20-week training plan from previous blog posting: Click here.
The real challenge to my running starts this week, with business travel the next few weeks, and all of October before the race, it’s going to be hard to get in five days of running, especially 10-milers on alternating Wednesdays. Worst of all, my business travel is in urban areas without running trails, so I may have to endure the boring, less effective treadmill…not to mention the repetition tweaks and injuries that it causes. Add to that a long commute to a new project in Bethesda when I am home and diminishing sunshine as we hit fall, and logging 50 miles some weeks may require creative scheduling on weekdays.
But no one said it was going to be easy.
Week 9 Summary - (11 Weeks to Go) | |
| Tues | 4 mi |
| Wed | 9 mi |
| Thurs | 4 mi |
| Sat | 19 mi |
| Sun | - rain out - |
Total Week's Mileage: 36 miles | |
For total 20-week training plan from previous blog posting: Click here.
August 7, 2011
The Last Respite
This week was a rest and recovery week, dropped the mileage a bit for a final breather before hitting a set of weeks that will conclude with me eclipsing the mythical 20-mile distance.
Had a decent week of running, and actually had fun running 9 miles in the rain on Wednesday morning.
But my 12-miler on Sunday was pretty rough. A combination of some body aches, a harsh temperature, and the iPod battery going out less than two miles in...one of those runs to just power through and put it in the rear view.
For total 20-week training plan from previous blog posting: Click here.
 |
| Ritter is more than happy to help with rest and recovery weeks. |
Had a decent week of running, and actually had fun running 9 miles in the rain on Wednesday morning.
But my 12-miler on Sunday was pretty rough. A combination of some body aches, a harsh temperature, and the iPod battery going out less than two miles in...one of those runs to just power through and put it in the rear view.
Week 8 Summary - (12 Weeks to Go) | |
| Tues | 4 mi |
| Wed | 9 mi |
| Thurs | 4 mi |
| Sat | 9 mi |
| Sun | 12 mi (8 mi pavement, 4 mi trail running) |
Total Week's Mileage: 38 miles | |
For total 20-week training plan from previous blog posting: Click here.
August 3, 2011
July 31, 2011
Finally, Five Days of Running
Seven weeks into training, over a third of the way through, and I finally hit the plan by running five days a week. Due to nagging injuries, business travel, or the heat index, I was struggling to hit that fifth day, always giving up a short run for extra rest. But this week I not only became a morning runner (5:15 wake-ups on Wednesdays are painful) to avoid the heat, I also dedicated myself to hitting that elusive fifth day. And with no business travel for another few weeks, it's looking good to make this a habit.
My long run on Sunday was fantastic. The weather was a bit more cooperative than last week, and I managed to clear 17 miles a few minutes quicker than I ran 16 the week before. Even more encouraging, I felt really strong throughout the run and even picked up the pace at mile 13 or so.
It was rough to wake up at 5:15am on Sunday to eat something and hit the pavement by 6:30, but it was nice once I got going considering there was far less foot and cycle traffic at that time. Even had an interesting run-in with a deer...early in my run, a big doe jumped out of the brush about fifteen feet ahead of me...not sure who was more surprised, her or me. But she quickly made the decision to get the heck out of my way and she bounded off the other side of the pavement and down into some trees.
For total 20-week training plan from previous blog posting: Click here.
My long run on Sunday was fantastic. The weather was a bit more cooperative than last week, and I managed to clear 17 miles a few minutes quicker than I ran 16 the week before. Even more encouraging, I felt really strong throughout the run and even picked up the pace at mile 13 or so.
It was rough to wake up at 5:15am on Sunday to eat something and hit the pavement by 6:30, but it was nice once I got going considering there was far less foot and cycle traffic at that time. Even had an interesting run-in with a deer...early in my run, a big doe jumped out of the brush about fifteen feet ahead of me...not sure who was more surprised, her or me. But she quickly made the decision to get the heck out of my way and she bounded off the other side of the pavement and down into some trees.
Week 7 Summary - (13 Weeks to Go) | |
| Tues | 4 mi |
| Wed | 8 mi |
| Thurs | 4 mi |
| Sat | 8 mi |
| Sun | 17 mi |
Total Week's Mileage: 41 miles | |
For total 20-week training plan from previous blog posting: Click here.
July 25, 2011
Hot Yoga's Got Nothin' on Me
Hot yoga is completed in a room with 105 degree heat and 40% humidity, for 90 minutes. My run on Sunday was 92 degrees, but 69% humidity...and for 150 minutes. An hour and a half of hot yoga, good; two and a half hours of hot running...bad.
It's been quite a week in the DC area, with temperatures topping triple-digits and the heat index hitting 116. Between the humidity and the temperatures, I adjusted my running schedule and start running in the mornings. Although even starting at 6:00am, I had to deal with 90-degree temperatures.
Sunday was definitely an adventure. I was up at 5:30am and meant to get out by 6:00, but by the time I ate and hydrated, I wanted to wait a bit to hit the road. I ended up starting around 7:00, and before I hit a quarter-mile, I was already drenched in sweat. I ran from Vienna to Herndon, and returned; on the out loop I stopped around mile 4.5 to refill my Fuel Belt bottles, and I took a walking break for a minute at mile 8 to get a break from the heat and drink a bit. As the time eclipsed 8:00, on the way back to Vienna the sun was to my front, the shade was disappearing, and the heat was becoming a major factor. I stopped at mile 12 to refill all my bottles again, and I took two quick walking breaks from miles 12-14...I actually started to sweat a little less in those finale miles, a sure sign I was dehydrating even though I was drinking constantly. At the end of the day, I completed the 16 miles, but at what cost? Due to the heat and fatigue factor, my running was definitely sloppy the final stretch, so I felt a tweak in my left knee due no doubt to poor form. It certainly was neither my best run nor my best idea to be out that long in extreme heat....I'm definitely never running the Badwater Ultramarathon.
For total 20-week training plan from previous blog posting: Click here.
It's been quite a week in the DC area, with temperatures topping triple-digits and the heat index hitting 116. Between the humidity and the temperatures, I adjusted my running schedule and start running in the mornings. Although even starting at 6:00am, I had to deal with 90-degree temperatures.
Sunday was definitely an adventure. I was up at 5:30am and meant to get out by 6:00, but by the time I ate and hydrated, I wanted to wait a bit to hit the road. I ended up starting around 7:00, and before I hit a quarter-mile, I was already drenched in sweat. I ran from Vienna to Herndon, and returned; on the out loop I stopped around mile 4.5 to refill my Fuel Belt bottles, and I took a walking break for a minute at mile 8 to get a break from the heat and drink a bit. As the time eclipsed 8:00, on the way back to Vienna the sun was to my front, the shade was disappearing, and the heat was becoming a major factor. I stopped at mile 12 to refill all my bottles again, and I took two quick walking breaks from miles 12-14...I actually started to sweat a little less in those finale miles, a sure sign I was dehydrating even though I was drinking constantly. At the end of the day, I completed the 16 miles, but at what cost? Due to the heat and fatigue factor, my running was definitely sloppy the final stretch, so I felt a tweak in my left knee due no doubt to poor form. It certainly was neither my best run nor my best idea to be out that long in extreme heat....I'm definitely never running the Badwater Ultramarathon.
Week 6 Summary - (14 Weeks to Go) | |
| Wed | 8 mi |
| Thurs | 4 mi |
| Sat | 8 mi |
| Sun | 16 mi (10 mi pavement, 6 mi trail running) |
Total Week's Mileage: 36 miles | |
For total 20-week training plan from previous blog posting: Click here.
July 22, 2011
This is Ridiculous
Temps over 100 and heat index approaching 115. Weekend runs of 8 and 16 miles in serious jeopardy. Even starting at 6am it would be 90 degrees.
July 20, 2011
July 18, 2011
Recovery Week Completed, Heat Wave on the Horizon
This was the first 'recovery week' in my training; every few weeks, there's a slightly easier week on the long run day to let the body recover a bit. It was a beautiful week, lower temperatures (sub 90s) and a little breeze on the weekend runs.
Unfortunately, the easy living is about to end. With heat index predictions of 100-111 on Wednesday-Sunday, it's going to be rough running. The heat index on Saturday and Sunday are both expected to be 111 degrees...not the ideal temperature to run a 16 miler.
For total 20-week training plan from previous blog posting: Click here.
Unfortunately, the easy living is about to end. With heat index predictions of 100-111 on Wednesday-Sunday, it's going to be rough running. The heat index on Saturday and Sunday are both expected to be 111 degrees...not the ideal temperature to run a 16 miler.
Week 5 Summary - (15 Weeks to Go) | |
| Wed | 7 mi |
| Thurs | 3 mi |
| Sat | 7 mi |
| Sun | 10 mi (7 mi pavement, 3 mi trail running) |
Total Week's Mileage: 27 miles | |
For total 20-week training plan from previous blog posting: Click here.
July 14, 2011
Long Run Essentials: Eating and Drinking
A couple folks have asked related questions lately about what to eat/drink on a half marathon or a long training run. To figure out what works best for race day, I try to be consistent with my food and drink from my 10+ mile training runs to the actual race day; I train as if every day is a race day. It takes away controllable variables on the big day. So therefore I’ll try to answer both questions together.
Keep in mind this really just applies to longer runs, in excess of 10 miles or so; for shorter training runs, I really don’t focus on too much other than making sure I carry enough water for the weather. Pre-race or mid-race gels and fuel in a run shorter than 70 minutes or so aren't necessary, and generally don't even have enough time to work.
You can read my previous blog post on some of my preparations for the National Half Marathon in the days and week prior. During training and gaining base mileage, I don’t get too caught up in counting or loading carbs, but I do try to get some extra carbs the night before a 10+ mile training run. Doesn’t have to be a pasta party every week, just quality carbs like those found in pasta, rice, pizza, etc. versus the dense carbs in veggies. Many athletes even carb-load before races with rice or pizza, so just keep carbs in your diet on a regular basis and long training runs shouldn’t be a problem.
In general, I just try to maintain my normal diet and get a moderate quantity of carbs throughout the week. Glucose (form of sugar) is important for the brain, nerves, and muscles to function during exercise, and most of it is stored in the muscles and liver as glycogen. Since these glycogen stores also power your running, and carbs are the best source of glucose, it’s best to keep them in your standard diet even on short training days.
Pre-run food not only gives you energy, but it also keeps your blood sugar stable; carbs provide the energy, but it’s proteins that help it last. But it’s important to watch the ratio of carbs-proteins; fat, protein, and fiber all break down slower and can cause stomach issues on the run. It’s up to your body (so experiment here), but most people take in carbs and protein 1-4 hours before their run. Some need more time to digest and avoid stomach issues; personally, I’m usually closer to the 1 hour mark. Some runners suggest 0.5-1.0g of carbs per pound of body weight, but to be honest, I’ve never measured or taken this seriously. A bagel with peanut butter and Nutella is enough for me, or a PB-and-honey sandwich; I’ve eaten one of the two before every personal record run.
Other good carb-to-protein ratio foods are oatmeal with some chocolate chips, toast with jam, bananas, fruit and nut mixes. And grab a cup of coffee if you want one, especially if you normally drink coffee to get yourself started; counteract the dehydration with some H2O, but caffeine is proven to boost performance in exercise.
Before a long evening run on weekdays, I try to take a high-carb low-fiber snack with me to the office. Something like fruit, Fig Newtons (the perfect carb-protein ratio), half a bagel, energy bar, maybe mix in a handful of gummi bears or jelly beans. A good trail mix is a staple of mine, but does have a bit more protein and fiber than suggested.
As for hydration, I finish 12-16 oz of water at least an hour before the run. By getting the water out of the way early, it allows electrolytes to normalize before running; hyponatremia from low sodium concentration (too much water) can be just as fatal as dehydration. But the most important part, finishing up your hydration with an hour to spare lets you TCOB beforehand and avoid portojohns at the starting line and on the road (or trail).
I do not take supplements or NSAIDS (ie ibuprofen) before races, it can cause kidney damage and increases risk of hyponatremia. And there’s really very little evidence that baby aspirin and other supplements are a cure-all, most add their own risks; if you’re training 30-50 miles a week, your body can handle a marathon without adding new variables like supplements and pills before you toe the line. The only supplements in my diet are fish oil pills and glucosamine, per a chiropractor's suggestion...check with your doctor before adding any supplement or medicine to any training regimen.
On runs less than 10 miles (or 70-80 minutes), you can usually rely on your body’s normal glycogen stores to keep you going, so long as you aren’t on some carb-free diet and you have a bit of pre-run food to pick up energy. On significant half marathons, I’ve carried three Shot Bloks cubes (total of 100 cal, 24g carb, 12g sugar) or an Organic Honey Stinger gel for a quick shot of strategic energy…probably don’t need it, probably more mental than anything. But r longer than that, and you need to refuel carbs along the way.
On long runs, I generally replenish carbs at about 30-40g per hour, starting at about 45 minutes into the run and repeating. This is on the low side of the American College of Sports Medicine’s suggestion of 30-60g (100-250 cal) per hour. That's about 2-3 gels or 16-40 oz of sports drink; that’s why I opt for the gels or Bloks, good luck carrying (both in the belt and in the belly) 16-40 oz of Gatorade per hour. Also, a serving of Shot Bloks is easily customize intake by adding or removing one or two from your portion, or you can spread out your serving over several miles. They're good warm, they're good cold, and they're
95% organic...I can't even pronounce some of the ingredients on the competing gels/shots. Although train with them; I've found Bloks to be harder to chew and swallow while running through water stations, so as my pace has gotten faster I've switched to the Organic Honey Stinger gels since they're quicker to get down before grabbing a cup of water. I’ve seen some suggestions of up to 60-80g of carbs per hour, but that sounds like a lot; 2-3 gels an hour is already more than my usual intake...but it’s up to your personal preferences and experimentation (repeat after me: try it out, find what works, stay consistent).
I always use the same carb replenishment (there's that word "consistency" again!) and do not change on race day, even if they’re offering free gels and sports drink every couple miles. They could be have a gels made of unicorn tears at mile 18 and I'd graciously decline. And on that point, always carry your own fuel, even if the event says it's stocking the aid stations with your preferred gels, foods, etc. First, you never know how your body will react to a new fuel; second, you never know when the race organizer will mess up, change fuels, or run out mid-race (both happen very frequently). I no longer use Gatorade, Powerade, or other liquid replenishment, not only because it takes more volume in my stomach, but because I don’t trust race volunteers to mix it right. Sports drinks depend on a specific concentration of carbs to be effective, between 4-8%. When you have volunteers mixing powder at 6am, you never know what you’re in for; I’ve seen big cups of watered-down Gatorade and I’ve seen cups with the consistency of syrup (Army Ten Miler one year was running low on water)…I’m not taking a chance.
As for water, I’ll take it where I can get it in a race, even fast-walking through some water stops to make sure I’m adequately hydrated on brutal days. On training runs, I’ll drink as needed, but try to at least drink every 2-3 miles (if it isn't a hot day, I'll force myself to wait for this split) to simulate race intake. But with heat advisories and Virginia humidity, I don’t toy too much with a water schedule on training runs…I drink as needed (if you're thirsty, you've waited too long), carry extra water, and stop to refill at available sources.
The glycogen recovery window is 30-60 minutes, in which you want to repair muscle tissue and replace glycogen stores. You don’t have to eat right as you come in the door, but don’t wait too long either. In recovery, a 3:1 or 4:1 ratio of carbs to protein is best, and again, don’t skip your cup of coffee if you’re a java fan, combined with caffeine, carbs boost glycogen rebuilding significantly more.
Suggested foods include many of the suggested pre-race foods. I used to always crank out a fruit and yogurt smoothie, as it has a great ratio. Chocolate milk is actually the perfect recovery drink and works better than most carb-only drinks; it has a perfect 4:1 ratio. Also good to down some dark berries (blueberries, blackberries) or an extract, like 100% pomegranate juice, as these have phytochemicals (antioxidant vitamins) that help lessen soreness and rebuild the body. I’ve also really liked pure coconut juice in the past few weeks; I picked up a few bottles as a race freebie in June. Pure coconut juice has more electrolytes than sports drinks and double the potassium as a banana; easy way to rehydrate and get more than just water. Lately I’ve been celebrating the finish line with an omelet with cheese/spinach and a few pieces of toast…probably way too much protein, but whatever, I earned it, and it pairs with a beer (liquid carbs?).
The science is still very much inconclusive on the actual impact of compression gear during running, and most still suggest the advantage of compression tights and socks is mainly mental during activity (hey, whatever works if you want the mental edge). But while the question marks remain during racing, science has shown compression does help your body recover. I have some CW-X compression tights that I picked up as a wind-breaker for a winter race, so after my most recent 13- and 14-miler, I wore the compression tights; didn't really notice a significant difference in recovery, but if I'm just lounging around watching TV, it couldn't hurt. What I do really like, and gives my feet a great feeling, is the 2XU recovery compression socks; designed just for recovery periods, they focus compression on your feet all the way up to your knee. Honesty, compression garments certainly aren't a requirement, but if you have some, may as well wear 'em.
It’s all about maintaining an overall consistency for me, to make race day just another training run. But it’s not something I hold myself to 100%, especially when traveling, it can just get too hard. In general, just don’t eat crap in the days/hours before running hard, but again, this is not an infallible creed…I’ve run after pot-stickers and bad Chinese take-out (although my stomach didn't thank me), and my last 13-miler was run without pre-race food because the bagels were stale.
Yes, the quality of your training run is important, but most important is that you’re actually out there doing it. You don’t have to regiment every aspect of it…have fun, run a new route, run on a trail instead pavement. Heck, let yourself have a bad day, or have several. I had a few back-to-back bad sessions in June where I was physically or mentally not on my game, but I was out there, I finished, and I didn’t let it affect my next day of pavement pounding.
I've tried almost everything out there, but keep seeing the same two hydration systems move to the top of my running drawer (three if you count the Salomon backpack for trails, but let's focus on road racing):
Keep in mind this really just applies to longer runs, in excess of 10 miles or so; for shorter training runs, I really don’t focus on too much other than making sure I carry enough water for the weather. Pre-race or mid-race gels and fuel in a run shorter than 70 minutes or so aren't necessary, and generally don't even have enough time to work.
| Days Before You Run |
In general, I just try to maintain my normal diet and get a moderate quantity of carbs throughout the week. Glucose (form of sugar) is important for the brain, nerves, and muscles to function during exercise, and most of it is stored in the muscles and liver as glycogen. Since these glycogen stores also power your running, and carbs are the best source of glucose, it’s best to keep them in your standard diet even on short training days.
| Before the Run (Training Day, Race Day) |
Other good carb-to-protein ratio foods are oatmeal with some chocolate chips, toast with jam, bananas, fruit and nut mixes. And grab a cup of coffee if you want one, especially if you normally drink coffee to get yourself started; counteract the dehydration with some H2O, but caffeine is proven to boost performance in exercise.
Before a long evening run on weekdays, I try to take a high-carb low-fiber snack with me to the office. Something like fruit, Fig Newtons (the perfect carb-protein ratio), half a bagel, energy bar, maybe mix in a handful of gummi bears or jelly beans. A good trail mix is a staple of mine, but does have a bit more protein and fiber than suggested.
As for hydration, I finish 12-16 oz of water at least an hour before the run. By getting the water out of the way early, it allows electrolytes to normalize before running; hyponatremia from low sodium concentration (too much water) can be just as fatal as dehydration. But the most important part, finishing up your hydration with an hour to spare lets you TCOB beforehand and avoid portojohns at the starting line and on the road (or trail).
I do not take supplements or NSAIDS (ie ibuprofen) before races, it can cause kidney damage and increases risk of hyponatremia. And there’s really very little evidence that baby aspirin and other supplements are a cure-all, most add their own risks; if you’re training 30-50 miles a week, your body can handle a marathon without adding new variables like supplements and pills before you toe the line. The only supplements in my diet are fish oil pills and glucosamine, per a chiropractor's suggestion...check with your doctor before adding any supplement or medicine to any training regimen.
| During the Run |
On long runs, I generally replenish carbs at about 30-40g per hour, starting at about 45 minutes into the run and repeating. This is on the low side of the American College of Sports Medicine’s suggestion of 30-60g (100-250 cal) per hour. That's about 2-3 gels or 16-40 oz of sports drink; that’s why I opt for the gels or Bloks, good luck carrying (both in the belt and in the belly) 16-40 oz of Gatorade per hour. Also, a serving of Shot Bloks is easily customize intake by adding or removing one or two from your portion, or you can spread out your serving over several miles. They're good warm, they're good cold, and they're
95% organic...I can't even pronounce some of the ingredients on the competing gels/shots. Although train with them; I've found Bloks to be harder to chew and swallow while running through water stations, so as my pace has gotten faster I've switched to the Organic Honey Stinger gels since they're quicker to get down before grabbing a cup of water. I’ve seen some suggestions of up to 60-80g of carbs per hour, but that sounds like a lot; 2-3 gels an hour is already more than my usual intake...but it’s up to your personal preferences and experimentation (repeat after me: try it out, find what works, stay consistent).
I always use the same carb replenishment (there's that word "consistency" again!) and do not change on race day, even if they’re offering free gels and sports drink every couple miles. They could be have a gels made of unicorn tears at mile 18 and I'd graciously decline. And on that point, always carry your own fuel, even if the event says it's stocking the aid stations with your preferred gels, foods, etc. First, you never know how your body will react to a new fuel; second, you never know when the race organizer will mess up, change fuels, or run out mid-race (both happen very frequently). I no longer use Gatorade, Powerade, or other liquid replenishment, not only because it takes more volume in my stomach, but because I don’t trust race volunteers to mix it right. Sports drinks depend on a specific concentration of carbs to be effective, between 4-8%. When you have volunteers mixing powder at 6am, you never know what you’re in for; I’ve seen big cups of watered-down Gatorade and I’ve seen cups with the consistency of syrup (Army Ten Miler one year was running low on water)…I’m not taking a chance.
As for water, I’ll take it where I can get it in a race, even fast-walking through some water stops to make sure I’m adequately hydrated on brutal days. On training runs, I’ll drink as needed, but try to at least drink every 2-3 miles (if it isn't a hot day, I'll force myself to wait for this split) to simulate race intake. But with heat advisories and Virginia humidity, I don’t toy too much with a water schedule on training runs…I drink as needed (if you're thirsty, you've waited too long), carry extra water, and stop to refill at available sources.
| After the Run |
Suggested foods include many of the suggested pre-race foods. I used to always crank out a fruit and yogurt smoothie, as it has a great ratio. Chocolate milk is actually the perfect recovery drink and works better than most carb-only drinks; it has a perfect 4:1 ratio. Also good to down some dark berries (blueberries, blackberries) or an extract, like 100% pomegranate juice, as these have phytochemicals (antioxidant vitamins) that help lessen soreness and rebuild the body. I’ve also really liked pure coconut juice in the past few weeks; I picked up a few bottles as a race freebie in June. Pure coconut juice has more electrolytes than sports drinks and double the potassium as a banana; easy way to rehydrate and get more than just water. Lately I’ve been celebrating the finish line with an omelet with cheese/spinach and a few pieces of toast…probably way too much protein, but whatever, I earned it, and it pairs with a beer (liquid carbs?).
| Compression Gear |
| It's Not a Religion |
Yes, the quality of your training run is important, but most important is that you’re actually out there doing it. You don’t have to regiment every aspect of it…have fun, run a new route, run on a trail instead pavement. Heck, let yourself have a bad day, or have several. I had a few back-to-back bad sessions in June where I was physically or mentally not on my game, but I was out there, I finished, and I didn’t let it affect my next day of pavement pounding.
| The Gear |
- iFitness 12- or 16-oz Belt: This is the most comfortable and stays in place best in my experience. You can purchase hydration add-ons to get to four bottles. 6- or 8-oz BPA-free bottles.
- Nathan Quick Draw Plus: This hand held is perfect for short runs in the summer or longer runs in the winter. I'll carry this on 20+ milers when there are spots to refill. Comfy strap, BPA free bottle.
- Fuel Belt Helium 4-bottle: Though it wasn't in my favorite two, I added this since so many ask about it. Fuel Belt is the most popular system, you see them everywhere, and their four-bottle belts are the industry standard. You don't really need more than four bottles, just refill along your route; 6- and 8-bottle belts just get in the way of your arm swing. I stopped using Fuel Belts because they bounced a lot for me...but I may be too slim for their design.
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