Marathon Training, Fundraising & Just Because

02 Jul 2015 8 Comments

by Lori in Charity Runs, Marathons, Training Tags: , , , , , , , , ,

 

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Approximately sixteen weeks to Chicago and eighteen weeks to The New York City Marathon. I mean WOW! Where did the time go? Am I alone in thinking that we’re not the only ones running here, that so is time! That being said, technically, I should to be in marathon training mode, which means I’m suppose to be running practically everyday working on mileage, speed, strength and endurance. In reality, I figure to take the next couple weeks to myself and run for sheer enjoyment – just because it’s Summer, it’s hot, it’s pretty and because there’s the inescapable fact looming that I’m about to embark on some crazy running; two challenging marathons in two successive months.

Rest assured, I’m not crazy, people do this all the time – not really. Not ordinary people anyhow, but then you’ve probably already figured out that normal does not describe me. Not to worry, it’s not my first time, only the second..wink..and I’ve already figured my strategy is more mental than physical. See, I’m training for a marathon so I’ll just keep running..joke..but really, it’s just a shift in focus after the first run as the next is within two weeks. This is ideal as it works to keep the momentum going. With enough sleep, training and cross-training, the right diet and proper hydration, I should be fine. In fact, I predict they’ll be runs of a lifetime, providing I stay injury-free. My past record notwithstanding, I aim to stay positive; run a few races between now and then and try to maintain top form. With God on my side, I can’t lose now, can I.

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On another related note, I haven’t been all-ensconed in fundraising efforts for my project – Team UNICEF re the NYC Marathon – as I should be. I’ll have to be a bit more brazen in my approach if I am to reach the $3500 goal that is allotted me. While I’d love to raise more, it being for such a great cause and all, I’ll settle for being within target range for now. If you’re reading this, please feel obligated to help a runner and sister out; plus you’ll earn bragging rights for a good cause and get your name on my running-T on marathon day. I also have a few cool T-Shirts for very generous donors and a couple pom poms for you if you go the extra mile and show up to cheer me on race day. It rarely gets better than this but I’m sure you deserve it!

 

Running for causes aside, I really treasure each opportunity I get to make a difference while running. Being a force for change is something we can all benefit from; hence why I think I take running and training so seriously leaving very little time to enjoy the sport. So excuse me while I fix that before doubling down for some record running in the coming months.

Be a trooper and support my cause here:   https://www.crowdrise.com/unicefnyc2015/fundraiser/loricaldon

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The Skinny on Recovery Runs

21 May 2015 Leave a comment

by Lori in Competitive Running, Running, Training Tags: , , ,

Source: my treadmill trainer.com

Source: my treadmill trainer.com

You’ve heard about that post-race run that all élite athletes and those in the competitive world of running make much ado about. Sounds like it might be something to get excited about and may even be beneficial to you in some way. But what does it really mean to you the runner? Is it a have-to? Can it have bearing on your future performance and ability? What’s all the hype about? Based on my experience and the information out there, I’ll attempt to shed some light on what is quickly becoming characteristic of runners today.

By definition, a recovery run is that which you do the day after a hard workout (race, long-distance run, speed work etc.)

I haven’t always been an advocate of recovery runs, truth is for much of my running life I’ve more-often-than-not, done my thing. I believe in whatever works for you and not necessarily a one-size-fit-all approach. Granted, there are times it’s necessary to toe the line as happens with particular training techniques and smart training practices but in my opinion, we are all unique and respond differently, adapt at our own pace and acquire different skills and abilities special to us. And so I’ll never be a “Jesse Owens”  but I can be the best me if I’m willing to sift through the crud and embody what really matters.

The Experts

Elite athletes, coaches and avid runners will tell you what we all know to be true, practice makes perfect. You want to get good at something you practice hard, you want to be great, you practice harder. Coaches are big on recovery runs as they believe it enhances training leading to optimal performance and so most of their workouts are designed with this in mind, whether it’s hill repeats, sprints, interval training or others ( key workouts aimed at challenging your body to resist causes of high-intensity fatigue) are usually followed by a period dedicated to recovery. The belief here is that exposing your body to these key workouts simulate adaptations that enable you to resist fatigue better the next time (Matt Fitzgerald, competitor.com). Matt proposes that because recovery runs are gentle enough to not to create a need for additional recovery, they allow you to perform at a high level in your key workouts and therefore get the most out of them. In his words, ‘It is a way of squeezing more out of your key workouts.’ Coach Jeff in an article titled “Maximize Your Running With Planned Recovery Days” on RunnersConnect stresses that the body gets faster and stronger by breaking down muscle (hard training),and then allowing the body to build itself back up faster than before (recovery) and then repeating the process until you’re in shape and ready to race. A slightly different twist but with the same emphasis on allowing the body time to assimilate and recuperate to come back stronger.

My Experience

Two years ago, after running my first marathon, was the first time I gave any real thought to doing a recovery run. Rebel that I am, I felt I didn’t particularly need it and that since I pretty much ran all the time anyway, I had it covered. Then I ran 26.2 miles of joy and sorrow that ended with me in a boot for a month, wishing I could get out a day or two after as that discomfort would be preferable to what I then had to deal with.  See the magic in the recovery run lies in forcing you past your limits to not only embrace pain..you did that with the “hard workout” but it challenges your body to go beyond the point of fatigue, again you already achieved this; to embrace it. The run is done in an entirely fatigued state thereby boosting fitness. That is to say, you’re so doggone tired and hurting, how about 5 miles on top of that. Sounds machochist right?  Don’t worry, there’s a method to the madness; you get to slow down to an easy pace where breathing and carrying a conversation is easily done and the distance could range from anywhere between 3 to 5 miles. Plus it’s a tiny price to pay for you who see an ultra in your future.Thinking about rolling over the next time after a key workout? Think again. Your next race may depend on it.

Up Your Running With Speed Training

17 Apr 2015 Leave a comment

by Lori in Competitive Running, Marathons, Training Tags: , , , , , ,

Source: Runners World

Source: Runners World

You may have the idea of a PR in an upcoming race or it may even be among your goals for this year, don’t give up. It is doable. Runners are a competitive lot never quite satisfied with the average run, maybe it’s the stuff we’re made of, but somewhere inside there is always the thought of a better run. We go the distance and do whatever it takes to increase our speed and improve performance. With this in mind, it’s been my personal experience, in addition to all the information out there, that incorporating speed work into training for a race could change the dynamics of your racing and help you achieve the results you want.

Speed Workouts are structured workouts that include running specific intervals or time or distance at a specific pace. Research and a lot of coaches agree that it builds endurance, strengthens legs and lung muscles, burns more calories,increases speed, and adds variety to your workouts. I particularly like going to the track to do speedwork as it’s easier on the knees and the distance is already worked in. Here I share a few that I use regularly.

Fartleks

These are timed distances at a specific pace, generally fast, with a slower recovery period. You can incorporate as many reps as you want to maximize your workout but should stick to doing these once per week. Eg. 6 reps of2 mins on, 1 min off at 5k pace.

Interval Runs

Short intense running followed by equal or longer recovery periods. Here the focus is on reaching hard, above your red line or limit so that you’re really counting the minutes until you stop. Recovery takes the form of a jog where you can really regain your strength to go full steam ahead again. Eg. 2 mins hard running, followed by 4 mins of easy jogging.

Sprints

High intensity workouts that can take the form of super-quick repeats, hill repeats, downhills and ladder workouts. Each of these are short and fast with distances ranging from 40 meters to 200 meters depending on which one you’re doing. Eg. Super-Quick Repeats: 8×200 meters for 30 to 40 seconds each and a recovery time of 2 mins. With Hill Repeats and Downhills the run is on the hill for the distance decided, say 20 yards uphill and 100 meters down x8, varying the intensity of the run on the basis of your max effort-starting at 70%- and a recovery time of 2 mins. With Ladder workouts, you increase the distance after each rep and retrace your steps and work your way back down, decreasing your recovery time after each rep.

The stats on these workouts can change to suit you ability, but no matter which you decide, remember to give yourself time to warm up to avoid injury. Warm up times may vary from 15 mins of running to 2 miles depending on the intensity of the workout.

I Confess 2 weeks of Marathon Training

09 Apr 2015 Leave a comment

by Lori in Marathons, Training Tags: , , , , ,

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I’ve been a bad girl. I mean like really taking-for-granted-my-ability bad. I’m running the New Jersey marathon on 4/26 and I’m nowhere near the peak of my training as I should be as I have yet to complete a long run. That’s not to say I haven’t tried, on two occasions I attempted to do just that and fell short because of 1. The weather and 2. The time. Sounds like I’m full of excuses right?

For me, this weather has been a nightmare for training. I am so over the treadmill when it comes to running long distances, this has been a major setback to my training. While I was training for the NYC half marathon, it was all well and good since ten miles is the maximum I can handle on there, and that was for two long cold months, now, I pray daily just for average temperatures so I can head out. So far, not so good. It’s not every person can work a 10-hour day then train for two hours; It takes a lot of self-motivation, determination and sacrifice. Toss the weather we’ve been having in there and it becomes the ultimate challenge to which I have not responded in the best way.

At this point I am quite the realist, it is what it is. Sometime in the next couple days, I plan on doing a long run even if it hails, afterall, it’s down-to-the-wire-time and there is just no more time for excuses. Ironically, that should have been my attitude from the onset, but I confess, even I am not perfect.

This week my focus has been on adding milage and strength and interval training with emphasis on hill repeats. So far, so good. I’m certainly glad there are a couple weeks left before the race as I feel there is so much left to be done as far as diet, hydration and cross training, in addition to running.

One thing I’m very thankful for is being injury-free up till now. I pray to remain that way and focus on the simple things that will make a big difference on race day, such as: resting/sleeping well, eating well, hydrating, and adding a little umph with a creatine supplement while varying my workouts to include some cross training. While it sounds like a lot to do in so little time, I’m onstream – somewhat anyway – resting well presents the biggest challenge as I keep such crazy hours. But hey, I’m still thinking Boston qualifier.. OI’m either crazy or extremely confident.

Running Ahead

29 Jan 2015 Leave a comment

by Lori in Competitive Running, Marathons, Running, Training Tags: , , , , , , , , ,

running aheadThere’s not a lot of racing going on in winter on my end. I tend to plan my Spring and on runs during this time when my running is limited to the treadmill with very few outside runs and one or two races out-of-town wherever warmer temperatures can be found.  As such, I like to think of this as training season for the months ahead, which will consist of a few marathons, half marathons, and some fun runs with goals of a few PR and raising money for charity.

I have my sights set on at least four marathons this year: New Jersey, Chicago, New York and Savannah SC. There’s also a very good chance of a run upstate, while my shorter runs will be at local competitive level here in the city.  I’m also always open to exploring the area around New York with the fun races hosted in and around town over the summer.  Lastly, but just as important, is my goal of training for and completing a triathlon; I’m searching out a place that does not involve these cold waters but isn’t so far away to maximize cost and potential.

The Marathon is a much more comfortable race for me now that I have four under my belt (shoes), at least in my mind, when I don’t have an injury to contend with. I feel pretty sure I can make one this year my best yet if I could just run issue and injury free – that’s my prayer anyway. Half-marathons are my babies. I feel confident, fit and at my peak during most runs of this ilk and feel I can qualify for the NYC marathon 2016 with a PR this year. On the other hand, Fun Runs are what I call any race less than 10 miles and would include obstacle, mud etc., These are my relax and roll with the tide races that I oftentimes take too seriously, such is my competitive spirit. This year, the triathlon will be my biggest challenge. Though I’m a Caribbean girl and love the open waters, experience has taught me to have a healthy respect for water I cannot stand in. So while I swim, I am timid when it comes to exploring my potential out there; this I feel will be my biggest obstacle in such an event. I am to begin brush up classes in Swimming in February, hopefully it helps to build my confidence. Cycling, I don’t consider too much of a big deal, except that I haven’t ridden a bike for any time for a couple of years now. I’m hoping that “like riding a bike” cliché is true in my case. These minor (thinking positive) obstacles aside, I’m looking ahead with much anticipation, excitement and determination. By God’s grace and with the help of my two feet, I can get this done and have a blast while I’m at it.

All my running this year provides an opportunity to support the causes I care about and in so doing give a little back to the community that has given me so much. Whether it’s through fundraising, donations and/ or volunteering, it is with the deepest pleasure and gratitude that I give. My mind’s running ahead now.. better wait on my feet.

Warming Up Before Running, Should I?

28 Aug 2014 1 Comment

by Lori in Running, Training Tags: , , , , ,

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I’ll be honest, I’ve never given it much thought and when I have, in the past, it was always to do some quick, maybe 5 minutes, high intensity cardio like jumping jacks, high knees and lunges. Warming up prior to a run was just not part of my regular workout routine, quite likely it’s because I never bought the significance as I felt I didn’t need it. However, in recent times I’ve come to believe that not doing so could be the reason I tire so quickly and remain unable to maintain my pace in my longer and high intensity training sessions.

I’m told that warming up prior to your workout is important for three reasons:

1. It prepares your body for the exercise you’re about to do

2. It guards against injuries

3. It helps you work more efficiently so you get more out of your workout

” A smart warmup gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energized enough to go longer, and excited to set out for your next workout.” -Jennifer Van Allen, Runner’s World: How And Why You Should Warm Up Before A Run

I’m beginning to see the wisdom in this. In popular running circles, the word is that it’s important to warm up before any training that exceeds an easy run. This should take the form of an initial walk into a jog then a faster run then onto some dynamic stretches and can last anywhere between 10-30 minutes depending on the intensity of your workout.  Dynamic Stretching uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.

Here are some examples from Runner’s World; It is recommended you start slowly, focus on form; as the moves get easier, pick up speed.

1. Skipping

2. Side step/shuffle Step to the side

3. Weave step (also known as “the grapevine”)

4. Backward jogging

5. Butt kicks

6. Hacky-Sack (lift up your left leg, bending your knee so it points out. Tap the inside of your left foot with your right hand and alternate.)

7. Toy soldier (with back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes.)

This video, from real buzz.com, is one of many on the web that gives a brief but comprehensive outline of the best way to warm up and maximize the efficiency of your workout.

http://youtu.be/qyEF12KAlm8

 

 

 

Running on the treadmill vs outdoors

26 Jun 2014 Leave a comment

by Lori in Running, Training Tags: , ,

20140626-050251-18171316.jpgSince my injury last fall while doing a fast run on the treadmill, I’ve kept away. Truth is, even before that ill-timed and mostly self-inflicted disaster, I disliked running on the treadmill and had a number of reasons lined up for the unsuspecting victim who would dare to ask why. It’s funny or rather foolish how we can convince ourselves of mostly anything when we make up our minds to dislike something; sometimes with no just cause or it could be that we hold preconceived or even stereotypical notions about that said thing. In fact, I had no basis for my dislike of the treadmill other than my preference for outdoors, and that, I felt it was boring and for non-serious runners.

Then I fell victim to a strained ankle, which I got on the treadmill due to running in the wrong shoes. I couldn’t be angrier. I knew better. Hadn’t I told myself I detested this machine..how could I be so stupid. I berated myself as if the dumb machine was at fault here and not me and my last-minute, stupid decision. Seemed I got more ammo to solidify my view of treadmills and that was fine by me. But I couldn’t stay away from the gym as I had to train for a marathon and it was still winter, so after one month, I was back. The evil monster looked at me and seemed to smile as I approached it with trepidation. The long and short of it being, I had to get back on there pretty fast as there was no stopping what had to be done. There were subsequent races thereafter, leading up to the current World Cup, and so the treadmill and I made up and while we’re not running buddies or anything, we see each other pretty often.

Here’s what I now know to be true of treadmill running:
– it is a good substitute for outdoor running when temperatures are extreme.
– it provides good simulation for race practice with the use of incline and speed adjustments as well various course running options.
– it’s pretty safe ( yes, despite my self-inflicted injury) and pretty boring as I initially thought.; no hurdles to cross or variance in terrain, which I expect is a good thing for most but the view sucks.
– you can practice proper breathing and hydration without stopping or slowing down your pace.
– machines give you heart, calorie and mileage information, which could act to provide momentum for your running.
– on the other hand, you cannot learn pace on a treadmill. It’s easy to get locked into the set pace and forget about maintaining pace to suit your race goal. Also, it’s impossible to find and maintain your own pace, which is important for long races such as a half or full marathon where running a negative split becomes important.
– but, and this is to the gym’s credit, you get to run while viewing your favorite programs on your personal TV and the big screen, or like me these days, watch multiple World Cup games while getting your run on. Now that, just can’t be beat!

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Running a Fall Marathon (Part 1)

12 Jun 2014 Leave a comment

by Lori in Marathons, Running, Training Tags: , , , , , , , , , , ,

Bank Of America Chicago Marathon

Bank Of America Chicago Marathon

Sometimes there’s no help for it, you just have to take the proverbial bull by the horns and have faith in your handling. Deciding to run your first marathon or going for a fall goal after some absence away from running or maybe you’re like me, just looking for a good race in cool weather; whatever your reason, let’s pave the way to make it happen with as little pain and pomp as possible. Choosing your run should be among the first set of things you do so here’s a list of some great, local ones. Choose your fancy.

  • The Medtronic Twin Cities Marathon, Minneapolis, St. Paul/Minn.
  • The Bank of America Chicago Marathon
  • Under Armour Baltimore Marathon
  • Detroit Free Press/ Talmer Bank Marathon
  • Nike’s Women Marathon, San Diego, Cal.
  • New York City Marathon
  • Marine Corps Marathon, Washington DC
  • Anthem Richmond Marathon, Virginia
  • Philadelphia Marathon

For some of these races there are pre-conditions to racing or some pre-qualifying standard to be met, so that should be taken into consideration when choosing. For my part, I’ve decided on one not on the list there but part of the Rock n’  Roll series which are always loads of fun,  this one in Denver, Co.

So you’ve signed up..Congratulations! Now what? It’s time to start training. Various training plans exist ranging from 12 to 18 weeks but before taking up one it’s wise to get your body used to running four or five times a week and build some base mileage. This can offset injuries and help you prepare for the longer training runs due in a few months.  There are five parts to a successful marathon training plan says Jason Devaney, writer for Competitor Magazine, 1. Establishing a base. 2.Building core strength 3. Increasing mileage and developing fitness 4. Running a tune-up race and 5. Executing on race day. Next week we’ll cover similar aspects to these according to my experience in tandem with what the experts say. For now, let’s focus on building our base mileage by continuing to put in a few steady runs per week, slowly increasing as we go along.

Happy and focused running!

Running Miami

08 Jan 2014 Leave a comment

by Lori in Competitive Running, Marathons, Running, Training Tags: , , , , , , , , , , ,

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Less than twenty-six days stand between me and 3:25, my projected finish time for the Miami Marathon on February 2. I feel pretty confident I can achieve this time despite my last result here in New York, as nothing is more motivating to me than failure. Some may say The INGNYC Marathon wasn’t a failure and maybe so, given my injury and all, but I see Miami as an opportunity to redeem myself – to no one but me.

Training this time around hasn’t been so easy. Post the NYC run, I was still struggling with recovery from my ankle injury and was forced to take pretty much all of November off while I resumed running on Thanksgiving Day. Then along came Christmas and my Georgia trip, where I managed to squeeze some running in but not a lot.  Back to New York and it’s been crazy cold, snowing, even frigid at times; not-so-great weather for running outside, but here too I’ve been trying. I’m looking at the days dwindling away and I’m like..”wait!” But of course time waits on no one, least of all me, and I’m getting quite antsy here trying to get my miles in. I’m not too worried though, I’m relying on God, determination and self motivation to get me up-to-speed and across the finish line in record time.
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In the final weeks leading up to the big day, I’ll be altering my regime somewhat to accommodate, what I pray is, a healthy and whole ankle. Not that my training plan for New York wasn’t ideal..it was and worked great in spite of the circumstances, but I really couldn’t reap the benefits then. So I’m speeding things up a bit, with the promise of ‘nicer’ weather on the way. A long run this weekend is long overdue followed by a shorter recovery run on Sunday. Thereafter, I’m planning five days of running next week; to include another long run and then on to some short tempo runs the following week. As I taper down leading up to race day, I also plan on stealing a day for some cross training, which will provide the necessary variety to keep me sane. My diet will see some slight changes as well, as I increase carb intake and amp up hydrating methods to include coconut water, tomato juice & smoothies..I love! Finally, stretching, stretching and stretching; very important to avoid injuries and to keep my muscles agile and relaxed.

Beautiful Miami, you inspire me!

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