Tips to Make it a Great Race

You've picked your race, booked your flight, made your hotel reservations.  You've put in all the training and your eager and ready to head out and travel to run the race you've been looking for.
So what can you do to insure that everything else will go as planned?

I've compiled a few suggestions and my own tips to help anyone who is thinking of traveling out for a race, to help you be prepared for a great race and great trip.

*  Before you pack, make a list from head to toe on what race gear you want to use and bring with you.  Then as you pack your bag(s) cross each item off the list.

*  Don't wear new running shoes or new clothes on race day. Run in what you've already trained it and what you already know will be comfortable!

*  When packing for your race think about where you are going and plan to dress for ANY weather! No matter where I go, I always bring rain gear, warm layers, etc..  No matter what the weather man is saying, it's always smart to plan for anything!  Because the one time you think it won't matter, it will!  (Learned this the hard way myself a few times!)

Anchorage, Alaska Marathon Start

*  If flying: Pack all your race gear in your carry on.  Do not put it in checked luggage!

*  When you arrive at your hotel, take a minute to unpack your race gear before you head to the expo and do another run through it to make sure its all there.  That way if by chance you did forget something, you can pick it up at the expo.


*  Make sure the week leading into the race you're paying extra attention keeping your body fully hydrated.

*  Don't forget the most important aspect of the taper process, don't do anything the week leading into the race that could harm or injure your body in any way! Don't try any new workouts or stretches.

*  If it's a big race, get to the expo early or go on the first day.  You'll avoid the crowds and enjoy walking around it quite a bit more!

*  Whether you are driving to the race start or walking to it race morning, take yourself in advance and get familiar with the route.  Decide where you are going to park etc...  Plan it out ahead of time, so you'll know how much time to give yourself race morning.

*  The day before the race DON'T eat anything new!  Stick with foods and liquids that your body is already used to. This also means skipping any fancy restaurants you aren't sure of.

NOTE:  Carb loading ONLY the night before the race really won't help!  Correct carb loading should begin about 3-4 days leading to the race.  It takes time to correctly build up the carbs to fuel your body.  Also, if you're not used to eating pasta's the night before long runs, now is not the time to experiment with them!  Well that is, if you want to avoid spending lots of time before or even during the race in the fabulous port-o-potties:)

*  Dinner before the race, eat it earlier.  (I like to be sitting down and eating no later than 5-5:30)  Don't wait until 7pm or later and don't overeat just because you think you'll need to. Otherwise it may not digest fully by morning and you'll be running with a heavy gut, or hey you may even be running with the runs.. ewe you don't want that!

*  Night before the race, lay out all your race gear.  Put your bib on your shirt.  If you are using any race belts or packs, get them all filled up and ready to go.  If you use or plan to take a tracker, plug it in to fully charge. Set your alarm, and then set up a back up alarm or ask the hotel to give you a wake-up call.

IMPORTANT to NOTE:  It's always smart to write a little information on the back of your race bib.  (Even if they don't ask you to!)
I always put my name, any medications or supplements I may be taking, allergies or list no allergies to medications, emergency contact person and emergency phone numbers (it also doesn't hurt to list the hotel you are staying at.)  I hope they'll never have to be used, but if something ever did happen I feel far more comfortable with that on me.

*  As you go to bed, make  2 race plans for the next morning and go over them in your mind.
Plan A, everything goes great, you feel great, it's going to be your best race ever or the race you trained for and what you'll do when you know your doing great and can push it more without risking ruining your great race!
Plan B, what are you going to do when things go wrong?  Maybe the weather, maybe it's raining, maybe when you start running you just aren't feeling it.  We all hope these things don't happen, but they can and if you run enough races they will happen.  So it's better to have your mind prepared ahead of time so you'll be able to fight through it and have the mind set and motivation to get through anything!

New York City Marathon Finish Area

*  Race morning get up, eat and drink.  (Not too much, you should already be hydrated, you don't need to over hydrate before the race.  Well unless you like to spend time in those lovely out-houses:)  I personally like to eat about 2 hours before the race starts. I also don't drink anything about an hour leading to the race. That gives what I did drink with my breakfast time to run through and less potty time!

*  Make sure you have everything you're going to need before you leave your hotel.

*  I like to get to the race start about 30 minutes before they start (in smaller races).  But 1+ hours in the larger ones.  And then there are some larger races (like NYC) that require 2-3 hours.  No matter what time you arrive, if it's cold make sure you do what you can to stay warm.  If it's windy or rainy find somewhere to stay out of it as best you can.  (Note, if your not sure on when to arrive, its always best to go early!  That way you can relax, and make your way through the bathroom lines before it starts.

HINT:  I always bring a large garbage bag with me to the start.  If it's cool I can stick my head through a hole in the bottom and cover myself in it.  You might not think a piece of plastic can do much good, but it's the BEST thing to use, REALLY!  As you walk around or even start your race in it, if it's cold or freezing out your body warms up much faster in the plastic.  As you get warmer you can stick your arms out and then eventually loose the whole bag!  It's a very cheap way to keep warm!
**  But if you do need to stay in the bag when you start the race, make sure once you start to sweat to get out of it!  If you don't you'll be covered in sweat and when you loose the bag, you'll end up just freezing!

*  If this is your first race or especially your first marathon.  Don't get caught up in the first mile and go out too fast.  It's better to start out a little slower and let your body warm up and get used to the race.  The biggest mistake any new runner (and even experienced runner) can make is starting out to fast.  It can ruin the rest of your race!

Atlanta George Marathon Start

**** Because I am a marathon runner, here are a few tips to help those who are going out for the longer distances. ****

*  Keep hydrated, but not over hydrated during the race.  Although you may not feel you need the liquid early on, you do!  What you drink or don't drink in the first 8-10 miles of a marathon will set you up for the rest of the race.  In a long race, once you get the feeling of thirst it's really over, there isn't going to be anything you can do to make up for it.  It's also highly important not to overdrink So drink smart! Drink how you did in training.

NOTE:  Some races have water stops every mile.  You don't need them each mile!  I like to start drinking water at mile 2 or 3 and then only every 2 miles or so.  I go with an odd and even miles method.  I only stop at water stops at say even numbered miles.  That way I can make sure I am getting the correct amount of liquids and not too much!
If you drink at every stop there is too much risk of other problems and even death if you over-hydrate.

Connecticut Marathon Finish

*  In the higher miles of the race, play mind games.  I have several pre-determined things I am going to think about or play in my head whenever I have moments of need.  Sounds funny, but if you are having a hard time and struggling and you already have a list of things to help you through it, you will get through it!

*  Remove all moments of doubt, if you feel one coming on just start talking to yourself.  You did this, you trained for this, and you are going to finish no matter what!

*  If you're feeling good after miles 16-18, then pick it up, push a little harder.  At this point of the race and especially after mile 19, there is NO point of conserving energy!  You came to run, so run, push yourself if you can!  You'll love yourself/your race even more if you do!

Most importantly no matter the race or distance, HAVE FUN!  You run because you can and you love it, you trained for this, you deserve to enjoy all of it, so do!  There is that saying, pain is only temporary but the pride of finishing is forever!  (It's true!)

Those are a few of my tips!

So tell me what are some of your race tips?  
Or what are some great ideas for race preparation you use?

What made me want to run my first marathon and the story of my journey to it.

I shared this story years ago when I first started blogging. I thought since running has been on my mind (and legs) a lot lately, and I have that incredible itch to sign up for a fall marathon. I would like to share with you all how I got started into running marathon's and my first time experience. 

To give a brief overview.  My dad was a really good marathon runner, a cross country coach, and even ran for his job in the military on the National Guard Marathon Team.  I grew up watching him head out for a run everyday, cheering for him in races.  Occasionally getting invited to ride my bike along.  

He never pushed running on me, in fact I tried out lots of other sports.  But when I got into Jr. High I joined the cross country team.  I realized I loved it, and surprisingly I wasn't half bad at it and maybe because I loved collecting all my first place ribbons and so it stuck.  

High school, I ran both cross country and track.  I wasn't the best, even though I did get to go to state every year in cross country. Distance was in my blood:)  My fastest 5k time was 18:02. Which let me just say I wish I could still run that today!

In college, I just ran for fun and stay in shape.  But to be honest, it was only a few miles here and there and eventually it led to none for a while.
  

THE IDEA

Then one beautiful April spring morning I decided out of the blue to go out for a morning run. Deciding I would run up the street and back (1 mile).  I remember it like it was yesterday, I made it up to the top of the slight hill, not quite a half a mile out, and turned around to come back.  I had no energy left after that half mile, so I walked back home.  

During that walk I remember the idea coming to me.  Your going to run a marathon this year.  I was about 3 blocks from my house when the idea came.  The idea gave me a burst of energy and I started jogging, and made it about 200 feet before having to stop and walk again.  

Eventually I made it home, my dad was out mowing the lawn at the time.  When he turned the mower off to go dump the grass, I said.  "Hey Dad, I'd like to run a marathon in October what do I need to do to train?"

My dad, being a runner for pretty much his entire adult life and then some. Looked at me for a few seconds and I think only answered because he was my father, not because he thought I was really serious.  
He said, "Well first you need to start running...  6 days a week...  Work yourself up to 6 miles and then we can talk more about it."

AND THEN THE JOURNEY BEGAN...

Now, I don't know if he really thought I would actually do anything after that conversation. But I did, I started running six days a week.  After a month he started to realize I might really be serious.
I knew I was serious, so a few weeks after that short talk, I entered the lottery to try and get into the St. George Marathon, and found out a week later I was accepted.  

It took me about 2-3 weeks to work up to 6 miles. When I did, I asked, "whats next?"  He replied, "well now you need to be comfortable running those 6 miles, and do it without stopping to walk."
It took a couple of more weeks (to be exact that part I don't remember.)  But by the time summer came I was ready for the next step, and he knew I was serious.

THE DECISION:

WHAT KIND OF RUNNER DID I WANT TO BE...

Around summer time, I remember having a specific conversation with Dad, he explained now was the time to decide what type of marathon runner I wanted to become.  

He said, "Now, there is a big difference between running a marathon and just finishing a marathon.  If you want to do this and I am going to train you, you need to do this correct and your going to run it.  You need to put the time in, and most importantly the miles in.  Eventually, you'll need to put the long runs in."  
He went on to tell me he would help me every step of the way ONLY if I did my part.

BREAKING THE DISTANCE BARRIERS

He put me out on a plan to break the first barrier in training for your first marathon. That 10 miler. Which for anyone who has done it, you know that first 10 miler when you've never run that far before, is hard but such a great feeling!

The next barrier, was to run my first 13 miler and let me tell ya it took everything out of me, I was so proud and tired when I finished that training run.  I remember my dad saying as I finished that run and wanted to lay down and rest for days.  "Great job, now all you have to do is double that and you've got yourself a marathon."

At the time, I remember thinking it a daunting task.  But oh how I wanted it!!!
Once I hit that 13 mile point, my dad also said.  "Okay, NOW you are ready to start REALLY training for the marathon, so lets get you going." 
Here I thought I had been already, but I was soon to realize working up to that first 13 miles was nothing of what was to come.

AND THE REAL TRAINING BEGINS...

He put me on a weekly running schedule.  Mon-Fri runs of 6-10 miles and on Saturdays we build up the long runs, rest days Sundays.

My first longer run was one I won't forget either.  I was up camping and around 8,500 feet in elevation.  It was my day for my longest run yet, a 16 miler.  Of course I was naive, and my dad of course didn't tell me that elevation was going to kick my butt a little (well a lot).  

(On a side note: He would always do this, never letting me get my mind worried beforehand. Leaving details out, so I would feel I could always give it my all, and then explaining why I had problems after...  A valuable lesson he was teaching me for later on, to help with the mental part of the marathon. He was being a great coach, tough but great so I could do great. I guess that is why so many others through my lifetime have wanted him to coach them.)

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That hilly 16 mile mountain run in the higher elevation, did kick my butt. I can't even describe how much it did.  But I finished, no stopping, no walking other than to grab a few drinks of water he would hand me as he drove behind me.  I was so proud of myself, so tired but so proud!

I let him pick all my courses for all my long runs.  He either drove along side (or my mom did) or rode his bike to carry my water.  I did one more 16 miler, before starting what he said would be the runs that were the ones that were really going to help me get to the finish line.  
The 18-20 milers.

We did three 18 milers, and then one 20 miler and one more 18.  Granted each of these were likely slightly longer that he would tell me they were even if only by .5 or a mile..  He liked to do that to me, and trick me so I would push myself and realize after that it didn't hurt any more to do the extra than I thought it was to do what I did.

Each long run, I rarely stopped to walk mostly because he was right there and it pushed me not too. Until one particular hard day, he rode ahead and I was beat I remember stopping to walk for a minute or so before carrying on toward the end of the 18, oddly I remember feeling sneaky and a tiny bit guilty for that.

PUSHING ME TO TRAIN MY BEST

Once I was trained well and into a few of my later longer runs. He would slide in some speed work. If I was at mile 16, he would say run the next mile as hard as you can.  It would hurt at first to pick up the pace so much, but after a few minutes of it, it would feel better.  Then he'd say, you're done with that mile you can slow if needed or keep it up.  Oddly enough my body would like holding the faster pace through the last miles of a long run.  (Again, a lesson he was teaching me to help me use my mind to help my body find additional energy in the longer miles.)

MY FIRST TAPER PERIOD

Three weeks before the race I did my last 18 miler, and then my taper began. He had me run my normal weekly mileage the next two weeks. Then the week before the race, I was told to go for an easy 13-16 miles, but if at any point my legs felt any type of tiredness to stop and end it. My legs never got to that tired point, so I ended up going the 16, but just at a bit slower pace. 

(He told me many runners over taper and then end up having bad races, he didn't want that to happen to me especially on my first time. He wanted me to peak race day, not bonk:)

The week of the race, he had me really taper it down.  6 miles Monday, and dwindling down. The day before the race as we were leaving to travel down to the race he had me get up early that morning and go for a short mile run before the drive down to the race.

MENTAL PREPARATION

I did everything he suggested, I felt prepared but still in my mind I kept thinking what happens after I get past mile 20...  Am I really okay to go into uncharted territory and hit miles 21-26.2? For anyone who's trained for their first marathon, you can't help but have those thoughts. Regardless of what a coach or others tell you.
  
Dad assured me I was ready, and told me he has given me all the tips he can so that I can finish the race, but how great I do and the rest is going to be up to me.  
But being my dad he said a finish would be great enough.  
It was up to me now to take those tips, and my training and see what I could do with it. When I kept having too many questions the day before he finally just said, "some things about running a marathon can't really be taught, you just have to experience them to know."

LINING UP FOR MY FIRST MARATHON

So there I was, 6 months from walking back after not even being able to run a mile I was lined up alone at the start of my first 26.2 race.  Excitement, nerves I had so many emotions going through me it was crazy.  But I remember it all still to this day vividly!

I won't bore you an entire re-cap of my first marathon.  But lets just say, I remember loving every minute of it.  I am not an emotional person, but I almost wanted to cry as I crossed the finish line. I didn't, but I probably would have if I had allowed myself.  I was just so excited I had actually finished. I remember being so exhausted and sore, but immediately when I saw my parents I was already talking about running my next marathon.  I had a great race, I was well prepared and trained for a great race. In fact still to this day my first marathon is my PR.

THE SUCCESS

That was how it all began and now 39 marathons later.  A lot has happened since then.  I went from training and running one marathon a year for 10 years, to eventually running 13-14 a year. Then got a work injury which has kept me on the sidelines for 3 years but I believe might finally be towards the end allowing me to get back into them.

The reason I tell my story is, in one part it's always fun to reminisce and remember how it all began. But also to help anyone who is thinking or toying with the idea of running one. Maybe you have always wanted to do it, maybe you set a goal or resolution this year and have gotten a little off track. The fact is if you want it bad enough, you can do it!

I didn't follow any training books or "new" methods.  My dad was "old school" meaning you put the miles in, you don't skip on training.  You train hard and put all the work in advance so come race day, you'll actually have fun and so there is a far better chance that everything will go as planned or as you'd like it too.

While I may have my own opinions on training, I am not a coach so I won't suggest any specific training plans.  But if you are ever thinking about running a marathon, I will say this. If you decide to do it, it can be one of the greatest moments in your life or one of the most painful. So if you are going to make it a goal, train well, don't skimp on your training and go for a race that will feel awesome. So you can soak it in and enjoy every moment of it and when you cross the finish line you'll love it so much you'll already be looking forward to training for your next one.

THE END

Well, that is my story.  Hopefully if anyone was kind to read through this long post, I hope I didn't bore you to death:)  Apparently I not only have the "gift of gab", but I can write about just as long too:)


For those that are running your first marathons this spring or later this year. I wish you the best and hope you have an incredible experience your first time, just like I did!

7 Winter Running Safety Tips You Should Follow

It's winter, depending on where you live it may be colder than normal. The conditions may be icy, wet and different than your used to running on.  So today, I wanted to share some winter running safety tips that I use.

Run Against Traffic

Sidewalks may be covered in snow and ice, and may not be able to be traveled on safely, which forces more runners to have to run on the road itself. If you find yourself running on a road, you should always make sure you are running against traffic. So you can see what is coming at you, in case you need to move quickly to get out of the way.

Wear Bright Colors

A lot of people think darker colors in the winter are better because they help you stand out a little against the snow, that isn't exactly true. Winter drivers are a little snow blind, and sometimes can't see the person in black. But brighter and yes I am talking some neon's (I know the shame, LOL) can actually be far more beneficial to you to be seen by a driver than darker colors.

Avoid Running in the Dark on the Streets

Let's face it, night running is dangerous any time of year. But in the winter it is even more dangerous especially if the roads are icy. Drivers are putting all their concentration on the roads to be safe, they may not notice you as they may normally in better conditions.  So if you have to run at night, invest in vests with lights, or reflective gear and avoid the streets and stick to the sidewalks and pay attention at all road crossings. Or even better, head to a local track.

Avoid listening to music

If you are running on the street, or if you are going to be coming to intersections and will be crossing them. You need to be more focused. Why? Well, winter drivers are the most unsafe drivers out there. Not only because they refuse to hang up on their cell phones. But there attention is focused on avoiding sliding off roads or the other road conditions.
Your the one that needs to be the most alert. You should assume ever driver can't see you, and isn't paying attention. If you are lost in thought in your music, you could miss stopping or getting out of the way from a distracted driver who has their concentration elsewhere.
Instead save the music for area's that require less of your attention.

Make Sure You Do Get Some Outdoor Running In

Why is this a category? Well I will tell you. Many runners training in the winter are going to be running early spring road races.  If you spend the entire winter indoors, your muscles will weaken, you'll be less conditioned from the softer surfaces and more accident prone when you get out onto a harder surface. Especially if you don't ease or gradually get back into the harder surfaces.
So if you want to safely train through the winter and you have spring races coming up. You should definitely be running outdoors at least once or twice each week to keep your body properly conditioned.


Wear ID

You've probably seen the ID tags, you can put them on your shoe. A necklace or bracelet. No matter which you get, you should have one on you. It should have your name, your address, an emergency contact number or two. Any allergies or serious medical conditions you have. Some also put their blood type on it.
Because if something happens to you, you pass out, you get hit or seriously injured where you can't respond. If you have no ID on you, it could take emergency personal a very long time to figure out who you are and contact your family


Avoid Too Much Conversation With Strangers

You may find this tip strange, and may be wondering why I am suggesting it on winter running safety. It's true, this is a year round tip.
But winter is a different time, you find someone new on the road or trail, you're colder your mind isn't quite as quick to think and sharp. Things start to slip and before you know it, you may have just told a stranger too much about yourself.
That you run on that trail/road all the time alone, that you run in the area every Monday etc... Passing out too much information even to a stranger that seems friendly enough can be extremely risky. If you don't know them, don't give them any personal information, and definitely do not share your running schedule with them.
Additionally, getting in conversation with the wrong person and you could find yourself having a hard time getting away from someone that later you find makes you uncomfortable.
I share this, because I made this mistake earlier this year, and let me tell ya it was a very uncomfortable situation.

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Those are a few of my tips, what are some of yours?

How to Add Mileage and Become a Distance Runner

Many runners or "want to become runners" have goals of one day running a Half (13.1) or even a Full Marathon (26.2) or Ultra.

But when you've either never been a runner, or have only done 5k - 10k's, the thought of going beyond that can be daunting and overwhelming for some.

The truth is, anyone who wants to become a distance runner can.  I am going to share with you some of my own tips and tricks, what I do to increase the mileage.  Things that anyone can do to help themselves build the mileage too.


(Disclaimer: I am not a sports doctor or certified coach.  All thoughts below are my opinion and should not be taken as advice.  No exercise program should be started without speaking to your doctor first to make sure you are ready for it.)


First I want to say, increasing your mileage correctly most of the time will NOT bring on injury.  A lot of people thing it will, but that is a myth!
Generally speed work, when not ready for it is what causes injuries.  Or working on speed at the same time you are working on increasing your distance is what causes injury.  So let thoughts of injuries drift out of your mind!

You should follow this rule of thumb when increasing distance.  Each week, only add 10% more to your longest run each week.  
If you are in the middle of increasing mileage and you are following some type of training program and you have a bad week, or you get sick.  The biggest mistake runners make is think, they need to make up for that week.  That is a BIG mistake.
If your long run was 13, and you skipped it, and the next week your plan says to do 16.  Don't, just do the 13 and in the future weeks you can bump it up gradually to be back on track.
I personally disagree with these (X amount of week) training plans for newer runners for this reason. Runners think they have to follow them exactly and they don't allow for "when life happens." Which any one who's been running distance for a while will tell you, life happens often!
If you do decide you can't increase your mileage without following one of these "training plan methods" just be careful and take precaution and don't try to "make up, for missed runs!"  In other words, be smart!

For those who'd like a few tips and tricks, here are mine!

1.  Want to do it, and believe you can!  The mind is a very powerful tool!  Any distance runner will tell you this.  If you believe it, it can happen.  If you want it, you can get there.  If you don't, you won't.  It's as simple as that!

2.  Decide before you go out and run, how far you are going to go!  Many make the mistake and tell themselves, I will start and see how I feel after a few miles and decide how far I will go today from there.  That is kinda dumb, because if you think you might not be up for it ahead of time, chances are you probably won't.  But if you tell yourself I am going out for X amount of miles, you will!

3.  Go further.  If your feeling great, and you have hit your goal for the day.  If time allows, go ahead and go a little further.  If you're goal was say 10 miles and you hit it, and your feeling pretty good.  Chances are if you do 11-13 you'll be fine.
Just make sure you're keeping it within reason.  If you have only been working up to 10, and you're feeling so awesome you think you can do 18.  Don't!  Your body isn't ready for it.  Keep it within the 10% rule, or within 1-3 additional miles once you hit the double digits.

4.  Push through the tired that's what distance runners do!  If it's your "long run" day, and you are tired or not feeling it.  Even if that first mile feels absolutely sluggish.  Assuming your not sick. Keep going, push through the tired,even if the entire long run feels this way.
I have learned that these "bad" run day's are actually some of the most beneficial to me.  It not only teaches your mind to tough it out.  But you're pushing on tired.
When your in your race, and you get tired, those bad tired training runs that you pushed through are going to be the absolute best thing to help you get through any tough times in a race.
So many people think that if they are too tired, or sluggish that they may injure themselves. Assuming you're running consistently and smartly increasing your mileage, these days aren't going to injure you.  In my experience these are the days that do nothing but help me in more ways than one, they are also the days that teach the "mental game of distance running" and that is as important if not more to learn as it is to get in the mileage!

5.  Peppermint.  Sounds funny, but it's been proven if you suck on a little peppermint when you first start your run, you'll end up working out harder and longer than you would have without it.  So if you're having one of those day's or mornings and you're having a hard time pushing yourself out the door.  Stick some of this in your mouth first.  I promise it really works!

6.  Pick an out and back course!  I hate loop courses, or courses that run past the same section to many times.  It messes with your mind, especially if you see your home, or car and know you still have so much further to go.
If you're working on building your mileage the BEST thing you can do to insure you'll do it, is pick an out and back course.
Most runners feel great for the first half of their long run, which is why if you are on an out and back course you can't really cheat and cut it short.  Because you have to turn around to get home.
Additionally, they are also great for another reason.  If you are feeling great, running an extra mile out is so much easier to do before you turn around, than on a loop.
Seriously, it's the best way to add a few "sneaked in extra miles" when your building mileage.
If you think you will cheat and call for a ride, don't take your cell phone with you!
Even if you end up having to walk a little, it will still help some!  Cutting it short, won't help at all!
After all, the point of the longs runs are mainly to teach your body, feet and legs what it is like to be on them for long periods of time.  You can't do that, if you keep cutting your runs short!

7.  To run alone or with a group and how to handle group long runs.  I prefer to run alone, because I am accountable for myself.  That way no running partner who is having a bad day can stop me from my goal.
But if you do run with a group, make sure you agree beforehand.  If someone is having a bad day, they can turn around on their own instead of their bad day forcing the entire group back.  I see this often on trails, groups and one runner is having a bad day stopping to walk or turn around.  The rest feel obligated to do so.  But if you all agree ahead of time that their is a goal in mind, and you won't let each other stop you from it, no feelings are hurt and you can insure you get your mileage in.

8.  I disagree with the "run less" training plans for distance runners.  I know this is a hot topic for some.  I also know some runners do quite well with them.  For me personally and if I am ever going to recommend a tip for someone who wants to become a distance runner and build up their mileage, I will always stand by my opinion on this.  I have tried them, and don't agree with them!  I don't feel they allow the body to correctly build and get used to the repeated mileage needed to get your muscles and joints used to distance running.  I believe in 5 or 6 day training. Like I said, others may have different opinions, but since it's my blog I can put my opinion out there:)  I actually believe the run less plans are when runners get injured the most, I see it all the time:).
On this note, I also disagree with run streaking, the body needs rest and I believe in at least 1 day rest, and even 1 day cross training!
I personally like my rest day to be the day right after the long run, lets the small muscle (soreness) heal better, faster and can reduce injury.
Here is My Take on Run Less Plans.

9.  NEVER work on speed and distance at the same time!!!  I mentioned this above, but let me elaborate.  If you want to get injured, or increase your chances of injury then doing speed and distance together may get you that injury.
I personally find working on distance first is the best.  If my goal is to train for a marathon, I work up to my 18 milers, and after I have done 3-4 of them and my body is used to them.  After that I may incorporate speed work into my weekly routines if I have the time.
DON'T work a week on distance then a week on speed and back and forth.
Also, DON'T do speed work and building to new distances during the same week!!!
If you want to work up to a specific distance, get their first and get your body used to it for a few weeks.  After you are, then if you want to work on speed for a few weeks, before going back to building distance again, that is fine.  Just remember to NEVER do them at the same time! (I can't say that enough:)
When I talk to someone who gets injured in training, I can't tell you how many times if I listen to how they trained, I hear them say they were doing speed work while they were still building mileage.  So of course they got injured, they weren't training smart!

11.  It's okay to push it, it's supposed to hurt!  There is a point (and this will happen time and time again) where you are going to have to push through some pain, push through some miles.  When this happens, your mind will tell you, you can't or you need to walk. But the reality is, if you push through it, keep on running through it even if you have to slow the pace a little.  You're eventually going to start feeling better (most the time:).
You've heard of the term "catching a 2nd wind?" Well the truth is, it is not only a real thing, but for distance runners you'll find you can catch a 2nd, 3rd, 4th and maybe even more in a long run or race. But you can't catch it if you don't push through and learn to push through it to get to it.
In fact in training if you stop and walk, or cut it short you'll just miss out on learning what your body can be pushed to do, and how it can actually feel good again a short time later.
This is something that can't really be put into words, but do it and experience it and you'll see what I mean!

10.  Have fun and enjoy it, pain and all or give it up for now.  If you're not enjoying running distance, then don't do it! Or back off for a while until you want to do it again.  If you force it, you're just going to grow to hate it.  Distance running isn't for everyone, and can be for people at different times in their life.  If you need to stick to 5k's or 10k's then do it, they are awesome distances too and can be a lot of fun!!!
Distance running takes a lot of time away from your family and life. If now is not the right time. Then wait a few years and try it when you have more time for yourself or when your family life gets a little less demanding.
After all, when you train for it right and have the right amount of time to put into it.  There is nothing greater than being out on that 16 miler and feeling great like you could run another 16!

Those are my tips and what I do.  I am not a sports coach or doctor, but I can tell you this.  In 39 marathons, and training for them.  I have never been injured while training and building distance, nor have I ever been injured while running distance.
Personally, I attribute it to training smart, and building distance correctly!
I too have had to start from scratch this past year.  So I am well aware of how it feels to build the mileage slowly, it hurts and at times it can be daunting.  But trust me, if you want to do it eventually those higher miles are going to get easier and easier.  A little pain in training is worth it when you've crossed that 13.1, 26.2 or more finish line!

My Take On Running Streaks

I debated actually running this post, mostly because I didn't want to offend anyone.
However, after a little thinking I decided to run this post.
After a few edits, I think I found a way to tactfully touch on this subject with a more educational approach rather than just my full on opinion on the subject:)

Running streaks, what are they?
Depends on who you ask, but the two most common I hear are:
* Run every single day for X amount of days, months, years, never take a day off.
* Run X amount of mileage this year/month and I won't quit or take a day off for anything.

I am all for healthy goals.  I believe the foundation for a healthy life is to make awesome goals, new goals and work on them as fits with your family and life.  I don't believe any goal is too big or small. Goals are healthy for the mind, body and spirit.  Probably one of the best things people can do for themselves.  But one of the keys to healthy goal making is to find goals that will uplift, make your life better or happier or make others lives better.  Not goals that could hurt you or others.

Not all goals are "healthy goals".  I have a strong opinion on running streaks.  Which is why if you can't already tell, I am against the non-stop running streaks!

I think having a goal to build up your mileage, to hit a certain number is completely fine, more than fine, great, incredible and I am all for it!
However, when you put the added stress of running every single day no matter what.  Or forcing yourself to get in more mileage than your body can handle because you told yourself or signed up for a challenge to do so.  You are actually putting yourself into some risky behavior and your increasing your chances of injury significantly and possibly reducing your chances of becoming a lifelong runner.

If you force your body to run every single day, never giving it rest your increasing your chances of injury so significantly, if you don't believe me ask your doctor next time you see them. Or ask a certified running coach their thoughts on the subject.
Our bodies need rest.  Our bodies need easy days just like they need hard days and our bodies need days off!  Our muscles need a break, we need to allow the tiny little fibers that make us do incredible things time to heal.

Evaluating what you really want.
What are your long term goals?  Do you have a race you want to enter?  Maybe you want to attempt your first half or full marathon?  Maybe your goal is just to lose weight with running, stress or depression relievers.  The list of why you want to run could be endless.
What are the most common thing that happens with running streakers?  Something happens and they miss a day, then they feel they have failed.  Or they push themselves too hard and become injured.
A person working on a goal should never have to feel like a failure.
Anyone who has worked on a goal knows failure is pretty much a part of the goal process. Sometimes we have to fail so we can learn how to really succeed.
Before considering a running streak, remember what your ultimate goals are, what are the reason's you do what you do?  Are those reason's worth risking just so you can say you ran every single day for X amount of days/months?

With that said, if you do want to do a Running Streak, or sign up for a challenge.  Consider altering it to fit what will be best and healthiest for you.
I read once that no one should attempt any type of Running Streak challenge unless they have already been running 6-8 months pretty consistently.
I also read that a streak plan should not be more than 5 days a week especially if it is a strenuous activity and yes even proper "streak" plans should allow for rest, just as much as the purpose in them is to build up endurance.

Something else to consider.
Take a look at professional athletes training plans, you'll notice even they take rest days.  Our bodies need them, this is how we can become "injury free" runners, and life long runners!
In fact most people find after a rest day or a short rest period they come back better than before, more focused, more energy...

Yes, its true you'll probably find dozens of runners even into their 60's and 70's who are "Running Streakers" and they have led healthy injury free running lives.
I actually do believe their are people out there who have bodies that have been trained and built up to where; yes they probably can pull running streaks off without injury or problems.
However, they are more rare than you think.

So my point of this post is not really to put down anyone who is participating in a Running Streak goal.  But to educate and give newer runners something to think about before they consider attempting one.  Also, to give a different perspective.

Not that you will ever see me participate in one.  But if in an alternate reality I did I think the word of advice I would give myself is:  Have a goal, but allow for rest when needed and not to put myself down or tell myself I failed if I did take a needed day off.  I think the only failure would be to push myself too hard and not listen to my body.

I know for some this is may be a touchy subject because I know some runners participate or really enjoy doing them, but I welcome your comments even if you totally disagree with me!  So what are your thoughts on running streaks?


I am not a certified trainer, or doctor.  None of the information in my writing should be taken as advice.  It is my opinion and should only be read and considered as my opinion.

Beat the Heat, Hydrate Properly!

So for Fitness Friday today, and with the summer heat increasing daily.  I thought I would offer some of my own hydration tips I have used through the years to avoid dehydration and get proper hydration while out running.

FIRST the best times to run to beat the heat.  Early in the morning before the heat comes on.  If this isn't possible run in the evening when the sun is going down.

DO Set water bottles out on your course in places you'll know where they are to pick them up.  I generally pick area's that I can hid them, but still recognize the spot. I do this a lot in my long runs of 16-20 miles.

DON'T carry a water bottle in your hand.  If you are just going a mile or so, it might not be so bad.  But if you are going to be going several, just that small imbalance can effect your running and believe it or not, has been known in some cases to cause knee or leg injuries.  (I know it sounds funny, but it's true.)  Besides, who really can enjoy running with a heavy bottle of water sloshing around in their hand???

DO Pick a course that has parks or stores that have drinking fountains you can stop at.  For me I have several of these on many of my favorite courses.  I don't mind a bit walking into my local Walmart all sweaty and taking a nice cold drink out of the fountain:)  They don't mind either, (I spend a lot of money there at times.)  Besides, its Walmart my sweaty running attire is still far more classy than what most wear who venture into the store! (You know you just smiled because that is true!  If you didn't smile and are clueless to that, then maybe you should re-think your shopping wardrobe, just saying:) ha ha

DO carry a camel pack.  Okay, I am not going to lie, I don't actually do this (but I hike with one!)  However, I have talked to a lot of runners who do and they seem to like it for longer runs, and say they even freeze part of it to keep things cool.  One tip if you do this, I have been told the chaffing can be a nightmare (I believe them on that).  So make sure the shoulder straps are either over a shirt, or you use lots of glide or Vaseline and take some with you!  I would imagine if the pack bounces at all, even something to protect your back or more glide on that would be helpful...

DON'T take a nice ice cold drink after a long hard run that you feel slightly dehydrated from!  It's not good for your body to get an immediate swish of cold after a hard workout, especially if you might be a little dehydrated.  It might not sound as great, but you'd do better to drink just tap cold water until your system is ready to take something cooler.  Let me just say if you don't, that cold rush of water in your system may cause some vomiting... Just a warning:)

DO drink Gatorade or other Sports Drinks.  Normally I don't drink these, just to save myself the calories.  But running in the sun, can deplete your body of its salts.  Drinking one after a run can help replenish some of these at the same time as hydrating you.

DON'T think that running shirtless or in just a runners bra will help keep you cooler on your run.  It will actually do the opposite, letting the sun just bake your skin.  Even though you may feel a t-shirt is too much clothing on a hot day, a light weight moisture wicking fabric will actually keep you cooler than bare skin will! 

DO wear a runners moisture wicking hat.  I know the cute headbands are all the trend right now.  But if you want to keep some heat off your head and additionally provide a little protection from the sun on your face as well as a little shade for your eyes.  Pick up the hat and leave the cute band behind!  I know this from many years of running.  That hat will keep shade on your head, which will in return help you keep a lot cooler and reduce your overheating chances.  (You can save that cute stylish headband for a shorter early morning race:)

A FEW OTHER TIPS THAT MAY HELP

*  Keep hydrated all the time, in your daily life!  It may sound gross, but you should keep an eye on your pee color.  A light hint of yellow is the perfect color.  Clear, you are drinking too much.  Dark yellow or brownish, you need to get water in your system.  You should be having to use the bathroom every 3-5 hours, that is normal!
*  Drink regularly and get the liquids in early on in a run or race!  If you start getting thirsty in a long run or race, it's too late to do anything about it.  What you drink in miles 3-8 determine how you are going to feel in miles 16-26.2...

HUMIDITY VS. DRY CLIMATES - This is one of the biggest mistakes I see runners make who travel to run.  A person training in a humid climate goes to a dry climate to run.  They are used to seeing the sweat (humidity) all over their body, and they're used to using that for their subconscious to tell them it's a sign to drink water to replenish.  They go to a dry climate and notice they are not sweating much, so they figure they don't need to drink as much.. (BIG MISTAKE!)
I've also seen dry climate training runners go to a humid climate to run a race and make mistakes too.  They feel they are sweating to death and think they need more water than they do.  What they don't realize is in a humid climate all the moisture they see on their skin clothes is not all entirely sweat, they end up over drinking.
Knowing how to drink correctly, and knowing what your body needs through practice and training will help you combat any climate!  Sure at times and on super hot days, your going to need more water than on cooler days.  But practice in training running in different conditions or times of the day!  It's all about learning and becoming a smart properly hydrated runner!  Training to run a race isn't just about the fitness part.  Training means, experimenting and learning all aspects of the sport and hydration is a BIG part of the training process!

ALSO - Do you ever see those runners who pull over to the side early on in a race, even before miles 5 because they have muscle cramps and they are making an over dramatic fuss?  (And you are like, what is their problem it's only mile 3?) Or has this ever been you? (Hope not:)  Did you know there is a pretty good chance that this person was not hydrated properly before starting the race?  It's true, not being properly hydrated before running can cause muscle cramping early on...

A WARNING - Don't over drink in the heat or in a hot race.  I'm not going to go into all the problems for this, but google it or speak to your doctor for more info.  But you can actually poison yourself by drinking too much water, and in extreme cases it can cause death.
If you are running in a hot race and you get dehydrated and start chugging and chugging the water down in large quantities hoping to get the hydration back, its not gonna won't work!!!  Your best chance is to pull out of the race, or even better don't allow yourself to get into that situation to start with!  
Drink properly in a race.  Most people start drinking water at mile 3 (some at mile 2).  Drink as you have been training.  Just because some larger races have water stops every mile, doesn't mean you should stop every mile for a drink.  Drink smart, don't over drink and don't under drink!
- A person can't really tell you how much to drink or when to start drinking when running even though generally a runner will drink a cup or cup and a half every 2-3 miles.  You need to be your own judge of that.  Practice in training, after all that is what training is for.  Learn what your body needs to drink smart and get the liquids in early so that when you do enter a race, you already know how much you need!

Okay, I could go into this more, but I think that is enough for now:)  Be a smart runner, and stay hydrated properly!!!  You don't want to be one of the ones I run past early on in a race and roll my eyes at because I can't believe someone who spent so much $$$ to enter a race wouldn't spend a little time learning about how to hydrate properly for it!  Ha ha.. (Yes I do that!  In fact I also roll my eyes at the ones who come to a race under-trained too, but that is post for another day:) ha ha ha...

(If I offended you with my sarcastic humor because you've made any of these mistakes before, I am sorry!  But on the plus side, maybe you've got enough info now to put you on the right track so hydration isn't a problem in the future!)

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MY PERSONAL INJURY UPDATE

So on a side note, I have some good news about my injury that has kept me from running for the better part of the past 5 months.  You may know I took several weeks off work, and then only walked around on crutches and avoided walking on my injured foot/ankle as much as possible for the past 4 weeks.

The good news is, I felt a significant difference yesterday when I started walking on it again (even if for only a short time).  I can feel it is on the mend now.  It's an odd feeling, the pain is pretty much non-existent.  But I have a sense that its teetering beyond the brink of healed and injury.  So I know I need to be careful not to cause re-injury.
Originally, I had a predetermined date that I set a few weeks back in my mind.  I was bound and determined to start slowly running on it again next Monday.  However, after careful thought I believe at least one more week is needed to allow the healing time to really set in.  So next week, I only have plans to start walking on it, likely a little more each day.  Additionally, I will begin some physical therapy to strengthen the weakened areas.  I will see how next week goes, before I decide when actual running will begin!

I've been off running for this long, and I have spend a lot of money on doctors bills and then there is the loss of income from not working for the past 4 weeks.  I think it would be stupid of me to get to "runner happy" and get out there running on the recently healed areas too soon.  I'd hate to have to start this process all this over again.  One more week may or may not be all it needs, but the fact that I can walk on it now virtually pain free is a very, very excellent sign!  I have a really good feeling about it all this time, so I guess we will see:)

 

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