Marathon Training: Week 7

Cross another week off the training schedule. Week 7 is now complete. Overall it was a good week. It started with a 10 miler. And if you read my previous post, you know it went alright. I completed the distance in a decent time, but my hips started aching between miles 8 and 9 and were sore for the next 24 hours. It wasn't excruciating pain or anything like that. My muscles and joints were just a little tight. I guess I didn't stretch enough.

Mentally, I think I am ready for a half marathon. I'm running 12 miles next week, so I will put that theory to the test. However, I still can't imagine running a full 26.2 or even a 16, 18 or 20 mile training run, especially after being sore after 10. I guess I will have a better idea in 3 weeks. Training week 10 includes starts with a 14 miler. It will be the longest distance I have ever run and my first real step towards marathon distance. Hopefully I can survive. So, keep the positive thoughts and comments coming, I could really use them.

The Hips Don't Lie

Ouch. Shakira was right. The hips don't lie. I ran my first double digit training trek Sunday - 10 miles. Everything was great until around mile 8 or 9. My hips started feeling sore. I actually did some stretching before the run, so I was surprised by the pain. I also made sure to thoroughly stretch after the run and throughout the day. My hips were pretty stiff and sore last night. But thankfully 24 hours later, the pain has pretty much subsided.

However, this got me thinking about the cause of the problem. After some research, I have come to the conclusion my iliotibial bands have struck again. The IT band runs down the outside of your leg from your hip to your knee. Most runners, especially ones who don't properly stretch, experience pain in their knees because the band has become inflamed. But in some cases, it can also cause hip pain.

Thankfully this ailment is not something that needs any kind of medical treatment, at least for now. I just need to make sure to stretch, rest and use my foam roller more frequently. Of course, I hope this isn't a bad sign of things to come. If my hips can become that sore after 10 miles, how will I survive 20? Or 26.2? I know, I know... think positive.

Marathon Training: Week 6

Another week of training down. Things are going well. I have put the 3 milers behind me. This week, my runs were all 4 miles or longer. And next week brings the double digit runs. I will say getting up early for training runs this week have been a bit spooky. Hitting the roads before 6am is starting to seem like a bad idea. Sure it is cooler, but it is also pitch black. I find myself constantly looking over my shoulder and worried someone is lurking behind a bush or something. The sad part is the longer the runs become, the earlier I will have to leave the house. I think it may be time to reconsider running in the evenings after work.

Another thing I think I may need to consider is getting a Road ID. The bracelet can be worn on your wrist or ankle. It can also be attached to your shoe. It has all your vital information and an emergency contact number. Um, that's another thing. I really need to find an emergency contact. Someone I know is going to be there and I can call should I get injured or something happens to me during my long runs. I had never really thought about it before now, but it may be important to have. Any volunteers?

I also need to start scouting new running routes, especially since I am just days away from my first double digit training run. I am one of those runners who prefer not to double back or take many twists and turns during runs. So I try to find straight, easy routes.

Here's to another injury free week of training. Positive thoughts! :)

Marathon Training: Week 5

Another week is down and I'd like to say the running is getting easier, but it's not. I think I am just having a bad week. The 8 mile run at the beginning of the week was great, minus the major headache afterward because I didn't eat or drink enough following the big run. It was the weekday runs that got to me this week. I was slow waking up and getting out the door and felt sluggish and tired during the runs. The sad part is the runs were short; two 3 milers and one 4 miler.

I guess what I am learning is that everything going on in your life, good or bad - happy or sad, comes through in your running whether you'd like it to or not. If you're having a bad week personally, your running is going to be a struggle. I need to get better at letting things go, especially when I am training.

Despite all those outside issues, I completed all 18 miles this week and am looking forward to what the next week holds. The week ahead is actually a bit of a recovery week. Instead of adding miles to my long run, I am shaving miles from the long run to add to my weekday runs. So I will have one 6 miler, two 5 milers and a 4 miler. Should be easy enough to complete. I just need to keep a positive mindset and power through.

Marathon Training: Week 4

I did it! I made it through the first month of marathon training. Only five more to go! The first month has been a pretty good one. I ran a total of 52 miles, of course that amount will double and triple as the months move on. So far there have been no major injuries or problems other than the ridiculous heat and lack of stretching.

Speaking of the unfortunate weather, it is really taking a toll on my training. I feel like I am running so slow and am instantaneously sweating as soon as I take my first step. Sure, people say that when the weather cools down I will pick up the pace and be stronger, but right now it is leaving me with doubts. Will I be able to able to endure a 26.2 mile run? If I run this slow during the race, will my knees give out on me? One of my friends told me the training process and marathon itself will be an emotional and physical roller coaster. You will have ups and downs, but you just need to focus and power through. I guess that is my problem right now - focus. I am letting too many outside elements enter my mind and effect my running. I really need to learn how to shut off my brain and go on auto-pilot if I plan on finishing the race in January.

I want to thank everyone for all their encouraging words and support. I know the training process is taking up a huge portion of my time. So I appreciate those of you who are asking how things are going, those who volunteered to go on training runs with me and those who say they are coming over to Disney to watch me cross the finish line. All that positivity keeps me moving in the right direction.

Marathon Training: Week 3

It was all about increases this week. First increase: I am now running four days a week.. This will be standing operating procedure until a week or two before the big race in January. Second increase: Mileage. Of course adding an extra day is going to up my mileage, but I am also upping the amount of miles on my weekend long run.

There were a few hiccups this week. I learned I really need to do more to stretch before and after training runs. My legs, especially my calves, are feeling the lack of care. And let me tell you, tight muscles are not good when you are running four days a week. I do yoga once a week, but I really should incorporate it into my weekly routine more often. I also realized that as much as I love BoingRobics, I may have to give it up soon. Jumping up and down for an hour is harsh on your knees and I can feel it when I run.

There were some positives this week too. Walt Disney World announced the 2011 Disney Marathon Medal. It's nice, not the one I voted for, but nice. I also had some friends tell me that they are thinking about coming over to Orlando on race day to support me on my journey. It would be awesome to have some familiar faces along the race route to help get me through, especially when I hit miles 18-22 which is when runners usually hit "the wall". Even if my friends don't make it out to the race, I am still appreciative that they are thinking about it. No matter what they decide, I know I am not alone in my marathon journey. I have some friends running the race, but more importantly, by best friend will be by my side running and feeling the same joy, pain, frustration and fatigue that comes with running a marathon.  Her fiancé will also be there on the sidelines cheering us on.

Check Out My Bling: 2011 Disney Marathon Medal

Walt Disney World has announced the 2011 Disney Marathon Medal. More than 50,000 people voted on the bling, including myself. This is not the medal I chose, but does it really matter? I think finishing the race is more important. Although, wearing the medal the day after the race does entitle me to free theme park admission. So that is a big plus.

Avoiding Calf-tastrophe

Now that I am running four days a week, my leg muscles are tightening up. Honestly, it is probably because I don't stretch enough before and after my training runs. My weekly yoga class helps, but if I want to endue through this six month training period I need to get better at stretching.

In honor of my need to stretch, I came across this article on the Runner's World Magazine website. It is all about stretching your foot and calves, which have been my two problem areas lately.

The foot and ankle region is a common site for running pain - after all, it's the first point of impact. Elastic, flexible calf muscles can soften the shock down below, helping prevent injuries such as plantar fasciitis and Achilles tendonitis. These stretches should be used after every run: hold two seconds; repeat 10 times on each leg.

Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can.

Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body.

Marathon Training: Week 2

Week two of marathon training is finish. I suffered a minor setback: plantar fasciitis.That is just a fancy term for when the thick band of tissue that runs across the bottom of your foot becomes inflamed. It is common among runners, but can also be caused by wearing shoes with no arch support for a prolonged period of time. So wearing flip flops the entire Disney weekend and standing in flip flops for 7 hours at the Tori Spelling book signing was not a good idea. Basically I had to rest for a few days and massage the arch of my foot with a tennis ball to loosen things up.

I am still trying to get used to running in the morning. Waking up isn't the issue. I am finding that my legs are heavier and I am moving slower. Maybe it is just the heat and humidity. I have bought a new supplement to try. It is an electrolyte replacement pill called Endurolytes by Hammer Nutrition. Think Powerade in pill form that is taken before you work out. The idea is to help keep your hydration and electrolyte levels high while working out to prevent cramping and fatigue. I haven't really used the pills much yet. So I will write a blog post once I have better idea of the effect it has on my training runs.

Well, it is on to week three. In addition to adding more miles, a fourth day of running will be thrown in the mix. I say bring it!

Bada Bing... Bada BOING

I am shaking things up during week 2 of marathon training. This week, I added a Boing workout to the schedule. That is in addition to my weekly yoga class and the 12 miles I have to split among 3 days of running this week (only one 5 miler left to go).

So what is Boing, you ask? Boing is like how it sounds. It is a 45 minute aerobics class in a room full of trampolines. Each person has his or her  own trampoline. You do a bunch of different moves while jumping and stationary to work all the muscle groups. It is definitely a cardio workout and then some. Instructors at the Boing Jump Center in Brandon say you can burn up to 1,000 calories in one class. 

I went to this class with three friends. And I think I speak for all of us when I say we had a great time. We laughed and felt like kids as we jumped and flexed our muscles. The class is designed to improve your flexibility, balance, strength, agility and endurance. Two days later, some of us have a few sore muscles. I know my triceps and obliques are a bit tight. But hey, at least I know those muscles got a good workout.

I highly recommend Boing aerobics to anyone looking for a fun, complete workout. You will definitely sweat a lot, tone some muscles and have fun while doing it.

Marathon Training: Week 1

The first week of marathon training is almost complete. For the most part it has been a success. The goal was getting use to running in the morning before work and increase the number of weekly runs to three. I have achieved both. I actually finished my three training runs ahead of schedule thanks to an impromptu weekend getaway. I am heading over to Walt Disney World, so I packed the running shoes just in case I want to test the roads at the scene of the 26.2 mile crime (ha ha).

Overall, running in the morning has been a nice change. It is much cooler, but extremely humid. I think I have sweat more running in the morning than I did running in the early evening heat. Also, I don't know if my body just knows I need to slow up my pace to prepare for the longer runs ahead or if my legs are too tired to function at 6 a.m., but I have slowed up tremendously. I am sure it feels like I am going much slower than I actually am. It is going to take some getting used to.

Another change this week: music. I added a few new songs to my training mix, but could use many more. So if you have any suggestions for fast paced, peppy music, please let me know.

Marathon Training Starts With A Bang & A Splash In The Mud

Training for the 2011 Disney Marathon is officially underway. It started yesterday with one final 5K race. The Run Thru Hell in Al Lopez Park. It is really a fitting name for a race. I had not idea I would be running through trails with roots and branches protruding everywhere, mud slicked paths or ankle deep mud puddles. Needless to say, my shoes are destroyed. I also had to run this race solo because my running buddy was too sick to join me. Oh, and I forgot to the timer/tracker on my Garmin. Despite all that, I still had a respectable time. It wasn't my best 5K, but when you're running single file along a trail trying not to fall on your ass a 29:05 finish time is fine.

Now that marathon training is underway, I am a little nervous. I still have questions swirling in my head about how my body will react or will I be able to make it 26.2 miles. Of course, this summer I've been working more on my speed and faster pacing, now I have to slow all that down to go the distance. It's just weird to think that in 4 weeks, I will be back up to 10 mile runs and steadily increasing. Oh well, it's all about thinking and being positive about the experience. If I think I can, then I will! Six months and counting!

Rang In July 4th Running in the Dark

I celebrated Independence Day 2010 with a 10K race at midnight. Yes, you read that correctly. I ran at 12:00am. It was the Kiwanis Midnight Run in Dunedin. Despite the fact that it rained all day and there was cloud cover, the course was nice. You followed a candlelit path across a couple bridges into Honeymoon Island State Park and back.

I started this race strong. The pace for my first mile was 9:08. I stayed pretty true to that time the first four miles. Then my dinner came back to haunt me. Here's a tip for all you runners out there: Don't eat a large meal an hour and half before running. I really should have known better, but I was hungry. I am also not used to running races at midnight. Despite all that, I kept my pace under 10 minutes the entire race and finished with a 14 mph sprint to the finish line. My friend still says I conserve too much energy for the final 100 yards of races, but I really don't. I just like finishing strong, so I did deep and sprint at the end even if I am exhausted and my knees are hurting.

Overall, I finished this race a minute faster than the last 10K I ran in November. My new 10K PR is 58:55. But now is the time to kiss those nine minute miles goodbye. Marathon training begins on Sunday. So the new mantra is slow and steady to finish 26.2.

Mark Your Calendars: Gasparilla Distance Classic Registration Opens July 1st

Remember the date: July 1st. That is when registration opens for the 2011 Gasparilla Distance Classic. Race weekend is February 26th & 27th.  Races include a 5K and 15K on Saturday and a Half Marathon (possibly an 8K too) on Sunday.

Race weekend falls on the same weekend as a friend's wedding, but I'm going to make it work. Nothing is going to keep me from their ceremony, not even my running addition. However, I will be running races both days. I'm thinking since I will already have a full marathon under my belt, it will be time to up the ante once again. Right now, I'm thinking the Beck's Light Challenge sounds not only possible, but fun.

The Beck's Light Challenge has runners participate in both the 5K and 15K on Saturday. Followed by running the Half Marathon on Sunday. So really it's the same distance as a full marathon, but spread out among two days. In addition to getting finisher shirts and medals for each race, I will also get an additional medal and shirt for my crazy adventure.

There is also a Michelob Light Challenge, which doesn't sound half as scary to me as it use to. That challenge had runners completing the 5K and 15K on Saturday and the full marathon on Sunday. Now that the GDCA has scraped the full marathon, the challenge is rumored to consist of a 5K, 8K, 15K and the Half Marathon. If that's the case, the challenge is only five miles more than the Beck's Light Challenge. I think I could handle that.

The Gasparilla Distance Classic races are always a good time. The courses are nice and the food afterwards is good. Also, be sure to check out the health expo when picking up your race packet. You can get some great deals on gear and shoes. Most of the time, stores will sell last season's running shoes for half off. I always try to pick up a pair of shoes while I'm there, even if I'm not ready to retire my current pair.

Time To Put On The Brakes

Well, it's about that time. Time to slow things up a bit. My marathon training gets underway in two weeks. The last few months I have been taking it easy. Running twice a week. Five miles or less. I thought I would hate being that "inactive," but really it's been great... with exception of the ridiculous heat.

The most noticeable improvement from these short distance runs is my pace. I have gotten much quicker. I am now consistently running miles on an 8:15-8:30 minute pace. However, now is the time to hit the brakes. There is no way I can keep that kind of pace for a 10 mile or longer training run, at least not yet. Don't get me wrong, I plan on improving my pace for long distances. I just know I can't run that quickly right out of the gate. I do, however, know my marathon pace next January should and will be faster than the 10:56 minute pace I had during my first half marathon in February.

Another change that needs to happen is my food intake. I recently read an article called "Are you over-training or under-eating?" In my case, the answer is under-eating. My last 5K training run had to be cut short because my body couldn't handle it. I stopped sweating at around 2 and a half mile, which is a sign of dehydration, and started feeling light headed. You really need to drink lots of water and eat several small meals a day to keep yourself fueled for training. I guess that means I need to get better at packing a lunch and snacks each day.  Foods that are high in protein and complex carbohydrates. I tend to eat very vegetarian in the summer months. It's just too hot for heavy foods.

I have to say, I am both excited and nervous about my upcoming training. It is definitely going to be an uphill battle that will take a toll on me physically, mentally and emotionally. I think I'm ready for it though. Positive thoughts = positive outcome. Bring it!

Hydration Tips For Runners From Runner's World Magazine

Here's a great article about running and hydration from the July 2010 issue of Runner's World Magazine:

Runners know it's important to stay hydrated to run their best, especially in the summer. "Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine. To keep fluids handy, you probably stash a water bottle in a gym bag or leave sports drink in your car. But to really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long.

PRE-HYDRATE TO RUN FAST
WHY In a study in the April 2010 Journal of Athletic Training, runners who started a 12-K race dehydrated on an 80?F day finished about two and a half minutes slower compared to when they ran it hydrated. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.
DRINK UP Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D. Iced coffee and tea are fine, too. Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

GO COLD FOR LONGER RUNS
WHY In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
DRINK UP Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route, says Dimmick.

STAY ON SCHEDULE
WHY According to a study in the July 2009 Journal of Sports Sciences, when cyclists recorded their plan for hydrating during workouts—including exact times and amounts—they drank more frequently and consumed more fluid midworkout than their nonplanning peers. "Planning helps people remember how much and when they need to drink," says lead author Martin Hagger, Ph.D., of the University of Nottingham in the United Kingdom.
DRINK UP Note your thirst during your runs, and write down how offen and how much you drink. Review your notes to help you plan when to drink. Set your watch to beep every 15 minutes as a reminder to consider your thirst. "Drinking smaller amounts at regular intervals can help you absorb fluid more effectively," says Dimmick, "and avoid stomach sloshing."

JUST HAVE A SIP
WHY Don't feel like downing a gallon of Gatorade? You don't have to. According to a study in the April 2010 Medicine & Science in Sports & Exercise, runners who rinsed their mouths with a carb solution right before and every 15 minutes during hour-long treadmill sessions ran faster and about 200 meters farther than those who rinsed with a placebo. "Carbs trigger reward centers in the brain," says Ian Rollo, Ph.D., one of the study's authors. The brain senses incoming energy "which may lower the perceived effort," he says.
DRINK UP For shorter runs when you want the benefits of a sports drink minus the extra calories, swishing just might do the trick. It's also good news for runners who get queasy from ingesting a lot of sugar at once. But for runs over an hour, find a drink you can stand to swallow (see "What'll You Have?" below).


What'll You Have?
Your midrun fluid needs depend on how long you're going

ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.

OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

It's Official... I'm in the Club!

Last night it happened. I became an official member of the Four Green Fields Running Club. For those of you who don't know, Four Green Fields is an Irish pub in Tampa. The owner invites runners to come by every Tuesday and participate in a 5K run down Bayshore Boulevard. The pub also supplies food and water after the run, although many choose to belly up to the bar and buy a pint of beer.

The club is quite amazing. On any given Tuesday there are more than 300 people running. I had no idea when I went for my first run there would be so many people. It says a lot considering, the club has only been around for a little over a year. It's also really cool to see everyone as you're running down Bayshore.

One of the highlights of the club is the official tech shirt. Sure, you can buy one for $20. But after 10 runs, you earn one for free. People actually wear them ever week and I look forward to sporting mine next Tuesday.

Fun in the Sun with some Beer and a Run

I ran my first 5K race in about a year on Friday. My thoughts: It was hot as hell! The Oldsmar Taphouse 5K is a great event, but running at 7pm in June with 97 degree heat is kind of insane.

I was really looking forward to this race. A few of my friends ran it too. It was actually the first 5K experience for two of them, so props to them. For the rest of us, it was all about the Das Boot. The first 50 male and female runners to finish received a Das Boot to drink out of the rest of the night. Two of my female friends ran fast enough for a Das Boot. Sadly, I did not. I did however record my best 5K time. That's right, I set a PR during a race where the heat index was well above 100. CRAZY! My first mile was by far my best, eight minutes flat. After that, the sun, heat and dehydration took it's toll. My next two miles were in the nine minute range. My final time was just under 28 minutes. So while I didn't get the Das Boot, I was extremely happy with my finish. Oh, and I still got free beer all night. I just had to drink it from a plastic cup.

Just one more short race (Kiwanis Midnight Run 10K) until my marathon training begins. I have to say I'm starting to get a bit nervous. Can I run the entire 26.2 miles? Will my half marathon time in November be better than my time in February? And will that new time qualify me for a faster starting corral for the Disney Marathon? Only time will tell!

Beware of Heat

After two nights of training in ridiculous heat and humidity, I decided to do some research on running in hot temperatures. Most articles say heat is the biggest adversary for runners for two reasons, dehydration and overheating. Just look at this chart I found online.

The key to beating the heat while running is hydration. If you are thirsty, it’s too late. You’re probably already dehydrated. An average person should drink two quarts of water a day. Runners need anywhere from four to eight quarts a day, depending on the intensity of their training.

Here are some other tips to keep in mind when running in the heat:

- Try to run early in the morning. The humidity will probably be higher, but it will not be as hot.
- Wear sunscreen. The sun takes a lot out of you, especially if you’re burnt.

- Wear a light colored, moisture wicking clothing.

-  Wear a visor or sunglasses to help keep the sun out of your face/eyes.

-  Drink four to eight ounces of water every 15 to 20 minutes during your run. If you don’t like carrying a  water bottle, try a hydration belt.

Another good tip: Stretch thoroughly before and after each run, heat or not. This will reduce the risk of cramps or injuries. And this goes without saying, but I will anyway… drink plenty of water post run.

Good luck to those of you hitting the road in the heat. The next few months are going to be rough, but it’s worth it.

Hooray For Hydration

Running during the summer in Florida isn't the smartest thing you can do, but I'm not really a treadmill runner. I need to stay in shape since marathon training begins in one month. So, I have to suck it up, get out there with the heat and humidity and run, Kimmy, run!

One great purchase I made during my half marathon training was a hydration belt. At first I thought it was goofy and unnecessary, but after several long distance runs, I realized the belt is extremely helpful and needed. Most people go with the Fuel Belt or Nathan brand hydration belt, but I chose something a bit different. I went with the Amphipod RunLite 4.

 

The great thing about the Amphipod belt is its versatility. First, all the bottles and the velcro pouch are removable. So you can customize the belt as you'd like. For example, I only have two bottles on my belt right now because I'm not running long double digit distances. That will change in a few months. Also, the bottles can be attached up and down (as seen in the photo) or sideways along the belt. I prefer sideways so I don't get my shirt caught on the bottles or have them hit/dig into my back. Of course, I'm sure I'll have to put them all upright when I add the other two bottles.

Sure you feel like a dork when you first put it on. I know I did. It also takes a few runs to get use to wearing it. But I would rather look like a fool and be hydrated, then pass out on the side of the road... especially in this ridiculous summer heat!