A Check-In with our 2016 Running Goals

06 May 2016 Leave a comment

by Lori in Charity Runs, Competitive Running, Marathons Tags: , , , , , ,

2016-predictions-930x527

“The trouble with not having a goal is that you could spend the rest of your life running up and down the field and never score.” – Bill Copeland

We’re back in “running” business! It’s always a struggle to get runners to rest up, mainly because we’re too afraid of losing momentum. We often think that we will have to fight our way back in as the body can become quite use to being on vacation. There may be some merit to that but only to the extent that a break amounts to weeks or months off. Surely it can’t mean one will suffer a setback if he or she takes a well-deserved couple of weeks off? In fact, struggle or not, coming back from my two weeks off feels great and based on my running this week, its all good. You can breathe and rest easy now; two weeks will make you not break you.

Also, we can get ready for better running weather, for it’s May and we’re on the brink of summer – how did that happen? In any event, this is a good time to stop and reassess or check-in regarding our running goals for this year. Yep, the very same ones we were all excited and up in arms about around January 1st of this year. You’re totally entitled to a bit of guilt if you’re nowhere where you want to be, but know that it’s ok. You’re here, healthy (hopefully) and so happily you can give it another shot.

A big goal of mine was running the Boston Marathon so.. check – not the desired result – but it’s done. Even so, there are other races on my agenda, others I still have to do. What is interesting to note is that as I cross one item of my list, it actually has bearing on my other goals in a real way. Take for example Boston, I have now decided to run it again next year, to earn my medal this time, if my registration is accepted. As a result of this decision, I’ll try for a better qualifying time in Chicago this year. It’s a little crazy how it never stops with me; it’s as though there will always be another goal, another race. Maybe there always will be, but goals do many things, chief among them is to inspire us to give of our very best and even if we fail, we get up, stomp the dust off and try again.                                                          

In the upcoming months, (half the year is almost up, unbelievable), I have two, maybe three, big races and a few smaller ones while I have my heart set on a 5k and Half-Marathon PR. Additionally, I have a charity goal to fulfill which I will do at the Chicago Marathon. Because summer is usually an all-round hot time, I will be limiting my runs to fun, short ones with one destination marathon in July.                                             

I jokingly say that my life is a scatter plot, with my running all over the graph. But despite how it seems, it keeps me focused and happy – the world could go to pieces around me, as long as I’m running, it’s fine. LOL! I’m kidding! It’s really not that bad, just a tad bit crazy (my friends would say). Regardless, I’m no fine running example as I have fallen off the goal wagon a time or two. For yet another year, I’ve been terrible with keeping count of my miles while I can’t seem to start the tri program just yet. I try to convince myself that maybe I will in the summer but in the meantime between getting a handle on my health ( making sure I’m fit as a fiddle) and getting coached to improve my time, and working and keeping up with my volunteer activities, I’m a little stretched for time. While I’m not complaining, since that’s the way I like it, I would love time to slow down just a tad and maybe someone up there can add a few more hours to my days? Just saying.

Post-Marathon: Recovery is Cool

29 Apr 2016 Leave a comment

by Lori in Health and Wellness, Running Tags: , , , , ,

I don’t regret my painful times, I bare my scars as if they were medals. I know that freedom has a high price, as high as that of slavery; the only difference is that you pay with pleasure and a smile, even when that that smile is dimmed by tears. – Paul Coelho

Two weeks, I am told, two weeks off will make it all better. Promises..promises. I’m kidding of course. As disappointing as my last race was and as much as I am tempted to get right back in and push at doing better, training harder, running faster, wisdom has it that I stand a much better chance of performing better in the long-term if I recover well.

The idea of recovering after a marathon, giving your body time to heal, is not a new one and is touted by many pros and coaches as necessary and even critical for maximising your long-term potential. It is true that I’ve never paid much mind to this strain of thought before now, but then I am a believer in listening to your body and the truth is mine was crying out for some rest. That doesn’t mean it was an easy decision to make, on the contrary, it took a friend of mine pushing none-to-gently (we all need friends like that) and finally being struck with the cold to get me to capitulate and surrender myself to two weeks sans running. I felt so terrible the first week – due to the cold firstly and then because I couldn’t run – I couldn’t even go to the gym to assuage my sense of deprivation with a workout and was forced to rest. Seems one benefit of recovery is to boost the immune system to guard against viruses, colds and such. Any wonder I needed it? During this recovery period, the focus is on muscle and cell repair and giving my immune system the boosts it needs by resting, sleeping and eating well.

Once I’m working with a goal I’m much more receptive, so this past week hasn’t been so bad. I’m on the mend and proved it with some gym classes, consider it light cross-training. Next week, I’ll resume with some light running as a slow build-up to getting back in training mode. No surprise there..I’m a runner aren’t I? There are races to run, new courses to discover, runners to meet and hopefully PRs to be made. With Boston 2016 behind me, though the disappointment will be with me for a while, I’m relieved and anxious to see what this new running phase will bring. Also, I’m looking forward to shaking things up a bit in the hopes of garnering better results. This is me; always looking at ways to improve as an individual and as a runner; the responsibility and power to do so is mine.

blog2~2

source: womenfitness.co.uk

 

 

The Boston Experience: 26.2 but how

22 Apr 2016 Leave a comment

by Lori in Marathons, Running Tags: , , ,

IMAG0047

Pre-race @Athletes Village

So much of life depends on how you handle what is thrown your way. Too much of it has the power to define you, your ability, perspective, attitude and even cause you to question your belief in yourself..if you let it. My Boston run was everything I could never have anticipated.

As an athletic person – yes, that’s what I consider myself, not a pro by any means but one just the same – you always think you’re ready for the unexpected, you can deal, until it happens. By now you’re guessing it didn’t go down well, and you’re right, it didnt. No matter how prepared I told myself I was, I just was not prepared for my body to check out of the race hardly before it had begun. As it is, I will forever remember mile 4 as the point where my body not just disappointed me, but failed me miserably.

There are always reasons and excuses for not running a good time on any given race day and I will not fall into the trap of assigning blame. Frankly, I’m only interested in what can help me to understand what happened out there on the course, that no matter how hard I pushed or what I told myself during that run on Monday, I couldn’t get my body to co-operate with my mind. Maybe if I understand, there may be a way to make sure it never happens again. If you can, imagine running 22 miles with, not in, your mind; it was just about the hardest thing I’ve ever had to do. It felt like a mile by mile battle of wits except I was fighting myself and could hardly understand why. This left me confused and unable to truly appreciate the course and crowds, which by all accounts were phenomenal and so typically Boston Strong. In all honesty, I cannot even blame my breathing issue, sure I had a bit of a struggle there, but it was not insurmountable, not like the unknown that I was faced with.

So what did I do? Well , I did what any one in my running shoes would, under those unknown circumstances, I ran with my head; my only thought to cross the finish line with some dignity. You may ask, at what cost? Well dearly I’ll say: an official finish time of 3:59:14 – no where close to my goal and so there goes my pride, my time, training and so many other little investments unrealised. Such high hopes and plans all dashed to pieces, pieces, by the grace of God I was able to pull together and drag to the finish.

Still, I’m thankful I have my life and limbs, with which I live to run again. My health though remains an open-ended question, I can only hope the doctor has good news as I’m in dire need of some just about now.

A Marathon Frame of Mind: Boston Strong

15 Apr 2016 Leave a comment

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

Sports-Illustrated-Boston-Strong-2014-spread_1

source: wcvb.com

Just a few more days left to go, two and some to be more precise, and for a while there I was wondering if it would ever get here. Now there’s a part of me silently screaming that it’s all too much too soon, while the other part – the marathoner – is yelling to bring it on.

Only one time before have I felt anything other than excitement at a big run such as this, you may recall my first marathon – the New York City Marathon – which I ran with a sprained ankle. Back then, I had a similar feeling of trepidation, which didn’t result in any great feat accomplished except to probably make me the only person crazy enough to run 26.2 miles with pain and a hobble. Fast forward to Monday coming, seven marathons later and a 100% belief in my ability to finish.

Today’s bit of anxiety really stems from “the elephant in the room” also known as my breathing problem and now becoming popular among athletes, Exercise Induced Asthma. My acceptance of this diagnosis is cynical at best while the reality is much less so and one I must run with; and so my concern is really about my finish time. This may seem silly – here I am with a very real health issue and yet all I can think about is a goal time. Well try not to judge me too harshly. I promise you, run enough marathons and the question becomes not about finishing, which is a given, but only “in what time.” That being said, I’m by no means nonchalant about my condition, only aware of my body and its evolving boundaries, which I think I’m becoming quite good at exploring and extending bit by bit. This is my comfort and that which gives me hope going in to Boston.

I can absolutely do this. The training is done and I’m as ready as I will ever be at this point. I look forward to a phenomenal experience: the new course, amazing spectators, good weather (we can only hope), and an all-round fun time. Determidly so, I might add, because I’m mindful that I’ll be running in the footsteps of all those who have gone before me, in the spirit of all those who hope to come after and for those who can only dream.

As such, in the spirit of Boston, on this the third anniversary of fhe Boston Marathon bombings, along with the survivors and those who lost their lives on that fateful Marathon Monday in 2013, I promise to run Boston Strong.

All the fuss: The Marathon Taper

08 Apr 2016 Leave a comment

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

Source: running magazine.ca

Source: runningmagazine.ca

Yes, I had to go there. While so much have been said about this important component of marathon training, some of us may still be a bit confused with all the information and cross information out there. Tapering is concisely defined as a reduction in training before a big event (runnersworld.com). Well, simple enough right? Except, with runners, it rarely is. There are many differing views on the form, duration and intensity this Taper should take. I, for one, think the concept is important but “tweak-able” as there is no one-size-fits-all in running, only a training method or plan tailored to suit the individual runner.

A comprehensive marathon training plan will include the taper element if only to make sure of its success, as it is nearly impossible to think of the human body undergoing the rigorous training inherent in such a plan and not be given the time to regroup, recalibrate and detrain..for want of a better word. Some pros argue 3 weeks, others say two. Really, it should fall somewhere in-between there but largely be based on your level and intensity of training. Studies and reports across the running spectrum has lauded the benefits of tapering to your marathon performance and goal time, siting improved and sustained race-day performance: increased energy, strength, confidence and endurance as ways in which runners benefit from this training mechanism. Pros and coaches alike also agree that during this period of – cutting back – the body re calibrates itself through muscle repair and recovery, increases muscle glycogen, and boosts muscle power, while the mind de-stresses, which reduces mental fatigue and enhances mental efficiency. It also allows for an important factor, reducing the chances of over training, which  can lead to a less-than-fresh feel heading into the race and even put one at risk for injury leading up to race day.

Experts say the key to a successful taper to ensure maximum efficiency on race day is to find the right balance between three key training elements: duration, mileage and key workouts (competitor.com). For me, that means I’ve cut down my mileage to around 75% this week, next week I’ll bring it down to 50%, while my focus is on running longer intervals at tempo and marathon pace with my speed work dropping to 1 day p/week for 1 hr. I have one medium long run planned this weekend at marathon pace and 1 hr of cross-training at the gym. Next week, leading into the weekend, will see a slight tweak to this plan as I eliminate the medium long run, which will pretty much wrap up my tapering as I head to Boston and Marathon Monday.

I tend to be not much of a rule person and have more-often-than-not found my way by finding what works for me through trial and error. However, in the last couple years, I’ve come to trust the taper method to take me through a race and to the finish line, that is, the few times I’ve not been injured. And so, true to form, I’m in full taper mode and trying my darndest to still the chit chatter of voices in my head that bemoans my current reduced-running state. It’ll be alright I’m sure; listening to your body is key and so is finding the right balance that works for you.

 

 

Carbs and I go Running

03 Apr 2016 Leave a comment

by Lori in Health and Wellness, Marathons, Training Tags: , , , , , ,

image

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy diet (livescience.com). They are to runners what crack is to an addict. We crave it..we need it..we can’t run without it – not efficiently anyway. Bad analogy I know but you get the point. While many diet fads are trying their darnest to get folks out there to quit the carbs as a requirement for weight loss, so not true by the way, we pack it on in the name of running; and so what if we actually enjoy it.

Good Carbs                                                                                                                                        Carbs are good, scratch that, carbs are great for you. They are a necessary ingredient to your diet and a main source of energy for runners. In fact, tired, fatigued, listless, unable to complete your running workouts of late? It could well mean your diet is low in this primary fuel source. Numerous studies and information by the Academy of Nutrition and Dietetics particularly support a diet rich in whole grains and protein for athletes. While I am well aware that we are all in the days of counting calories, it is important to note that the emphasis is on simple carbs with naturally  occurring sugars like those found in dairy, fruit, vegetables, legumes and some whole grains (these provide more of a quick bursts of energy) and your more complex carbs or starchy foods like potatoes, corn and other whole grains. These provide more sustained energy levels needed to carry you through your workouts and runs.

Carbing Up with Power Carbs                                                                                                      Most runners readily agree that carbing up is all part of the marathon training plan and should come into play just around the same time as tapering does – 2 weeks out from the big day.  The truth is carbs are a steady part of my diet throughout the year; all I do different now that race day is fast approaching is be a bit more focused in my selections, which just means eating more carbs as I tone down my running and thus storing up on my energy level, as much as possible, for the marathons. Some of the best carbs, which can be taken pre, post and during workouts to boost up and recover include: bananas, berries, old-fashioned oats, whole wheat pasta, tomato sauce, whole grain bread, energy bars, Gatorade, brown rice and low-fat yogurt (competitor.com).

An Evolving World not so much an Evolving Diet                                                                 The world has evolved from diets  once thought of as either vegan or omnivore as most of us were. Changing times have seen the advance of gluten-free, paleo and other types of diets, most with the aim of getting you to eat healthier, which is a laudable thought if only it is wholesome and sustainable. While each person is different and may respond differently to different foods, a proper and healthy diet consist of carbohydrates. All things in moderation being the watch words. As such, I’m having a guilt-free, carb-enhanced two weeks and have only two words for you,  simply decadent😜.

When it’s OK to Tweak Your Expectations

25 Mar 2016 Leave a comment

by Lori in Marathons, Running, Training Tags:

Running is so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t but then you find your inner strength, and realize you’re capable of much more than you thought. -Arthur Blank

If running has taught me anything it is the art of adaptation; art, because surely it’s something that you learn and develop over time with practice. Not everyone can flow with the tide and adjust themselves – their attitude and training – to effect the necessary changes that may be needed at the drop of a hat.

As a runner, this is precisely what you can be called to do even at the height of training. How well I know. Post 13.1 race last weekend, I made the decision to alter my pace and strategy for the Boston Marathon in about four weeks. I’ve convinced myself that it’s for my good; to ensure that I have a good race and finish strong. To this end, I’m looking at a 3:45:00 finish and will pace myself accordingly. Taking the course into consideration, it appears mainly downhill and flat and should require a steady medium pace until the hills roll in; this is where real effort and training will come into play.

More than anything, I aim to be careful of the mind game that plays out amidst the fervor of supporting crowds and other runners; the penchant I have for increasing speed when I feel strong and I’m surrounded by like-minded runners. This will present a very real challenge for a competitive runner as myself, as I will have to be careful to stick to a predetermined plan with the option to speed things up only in the final leg of the race. But we’re talking adaptability here and I’m holding myself to a high standard with nothing more or less than a personal desire for success as my motivation to follow through.

It never fails to move me how resilient and strong we can be. How often do we doubt ourselves and out abilities – we being our own worst critics – yet when placed in circumstances that require more than we seemingly have, we, more often than not, exceed our own expectations. I envision a time when belief in ourselves will propel even the believed weakest amongst us to soar to unimaginable heights; when the races we run will be those that we’ve only dreamed about. Truly, we are stronger than we think.

running-fatigue1

Source: sandiegonewsroom.com

Why a Tune-Up Race Is Important

18 Mar 2016 Leave a comment

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

irish

Four weeks out and I figure now is as good a time as any to gauge how I’m holding up in a half marathon – my practice run – and hopefully I get the pot of gold aka a PR.

While there are many reasons for running a tune-up race when training for a marathon, chief among them is the opportunity to ascertain one’s state of preparedness for the big event. This can be done by running a simulation race of sorts to mirror the actual goal race or as close to it as possible given the difference in distance and course. The idea is to practice pacing, breathing and fueling so as to work out any kinks that may arise. I have already decided I may have to adjust my marathon goal pace with the discovery of my recent condition; however, I’ll wait and see how this run goes before making a decision.

Hence my dress-rehearsal tomorrow at the St. Pat’s Rockaway Half Marathon. Thirteen miles along the broadwalk with the ocean stretching into infinity might turn out to be just what I need heading into Boston – at least I’m hoping. While there are no shortage of races to choose from around this time in these parts, I chose an unknown course and a relatively minor half in order to have a quiet and focused run. I will have a slight strain going in, even so, I’m hoping for a PR to satisfy my training thus far and build my confidence as I head into a final week of full-out running before slowing it down in the two weeks before the marathon. With that in mind, I’m testing out my racing strategy of starting out with a moderate pace and slowly building to a fast finish.

That being said, we all know things rarely work out as planned and there’s still the uncertainty of the weather to contend with; be that as it may, I plan on only concerning myself with the things within my control. Even though God’s got those as well, He especially holds the unknown in His more-than-capable hands. Wish me the luck o’ the irish or even better.. I’ll take your prayers.

            🍀💚😜💚🍀

Getting Boston-Ready

11 Mar 2016 Leave a comment

by Lori in Marathons, Training Tags: , , ,

Less than six weeks to the Boston Marathon 2016 and I can hardly believe how quickly the time has gone by. Added to that Spring is practically upon us; after all the talk about cold weather, we can finally breathe easier and run a bit harder as there are still a few weeks left to shape up our training. Speaking of breathe, without any fanfare, I’ve finally given in to the condition of Exercise Induced Asthma (EIA), which explains what I assumed was pacing-only problems I had. Quite likely it was a case of denial with all the symptoms staring me down since winter started, but aside from saying that I will do everything I can to see this through my next race, I’ll let it rest for now as I have neither the time nor energy to dwell on what this means for my future in running. My only concession now is to try to keep my runs within marathon goal pace, which is around an 8 min/mile.
Looking ahead to what’s in store specific to shaping up for race day, I have planned:
1. Weekend Long Runs for the next four weeks alternating: 20, half-marathon tune-up, 18, 15/16 miles
2. Medium long runs (12-11-10 miles) at marathon goal pace, while practicing surges on the downhills.
3. Weekly tempo runs/intervals
Alternate weekly hill repeats and tempo runs
4. One tune-up race to replace long run raced at marathon pace and
5. Alternate weekly Sprints (800m)
Two weeks out from race day it’ll be down to taper time but there’s still time, so I’m embracing marathon mode where very little exist outside of preparation for April 18. It’s a bit of a nerve-wrecking time all things considered, but that’s just it, we’re not considering all things just those that are necessary to take us to the finish line at Boylston Street.

 

March like a Superhero

04 Mar 2016 Leave a comment

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

Jeremyleerenner.com

Source: jeremyleerenner.com

Somewhere in the near future there are warm sunshine and happy skies and green trees and daffodils and birds singing and enjoying running and picnics and bike rides and nature walks and photography and smiling families and noisy parks and dogs chasing frisbees and children chasing dogs and single layers and shorts and new running shoes… somewhere.

The days are flying , I am running and Boston is seven weeks in coming. In essence, time is marching on. I live for warmer weather, warmer people, warmer smiles, warmer runs – life all stretched out, warm and wonderful – and to rejoice in the advent of Spring and the promise it brings; the promise of new life, hope, new growth, new opportunities and endless running possibilities.

For now I’ll just continue my relentless cycle of training: late-evening, cold weekday runs/drills and weekend long runs requiring twice the effort with some gym work and cross training tossed in for good measure. Seems even running can be a bitch at times but I’m reassured that even that too shall pass. Just like a superhero, March has saved the day.

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