Daily Total: 7 miles; Weekly Total: 45 miles; Per Mile Pace: 9:00; Days Until Marathon: 37
I want to slip onto a hammock and be fed periodically without lifting a finger of my own. I've hit the 45-mile per week stretch and I always seem to forget how much hunger and exhaustion accompanies this stage. Forward and on my legs go without a foreseeable repose. All of this combined with what has been one of the most scathing heat waves ever to affect Southern California in recorded history. Santa Barbara experienced a record high of 108 degrees; Los Angeles a record 113 degrees. I cannot wait until the temperature is more forgiving.
I feel like that Shel Silverstein poem "It's Hot!"
It's hot!
I can't get cool,
I've drunk a quart of lemonade.
I think I'll take my shoes off
And sit around in the shade.
It's hot!
My back is sticky,
The sweat rolls down my chin.
I think I'll take m clothes off
And sit around in my skin.
It's hot!
I've tried with 'lectric fans,
And pools and ice cream cones.
I think I'll take my skin off
And sit around in my bones.
It's still hot!
And I'm still sore... My boyfriend and I went for massages last weekend and the entire time I was wishing that the massage therapist could peel away each muscle, hang it out to dry, and then reattach it my bones.
Thursday, September 30, 2010
Saturday, September 25, 2010
Day 41 - RRR...
Daily Total: 0; Weekly Total: 40; Per Mile Pace: NA; Days Until Marathon: 42
I realize that until now I've neglected to mention the occasional soreness that follows a really long run. I was reminded when I completed about 20 miles yesterday at a sub-9 minute mile pace. Pounding the pavement for 13 to 20 miles may render mild to severe swelling in the lower joints, particularly in the ankles, knees, and hips. There are a few remedies for the immediate short-term but also some preventative measures for the long-term. I've compiled a list for each below to serve as a guide for Running the Road to Recovery.
Short-term relief:
1. Sport ice packs - These are great for reducing swelling in the joints. I keep one in the freezer at all times and wrap it around my knees and/or ankles for about 15 minutes in the evening, with my feet elevated.
2. Elevating the feet - This is also another way to reduce swelling, particularly in the feet.
3. Consuming fatty, protein-rich foods - It may be an old wive's tale, but certain foods (cheese, fish, nuts) act like a natural lubricant for the joints.
4. If you live by the ocean, take your feet for a walk on the soft sand and cool dip in the break.
Long-term prevention:
1. Yoga - I've sworn by the practice before and I will again. Not only does yoga build strength in the muscles and limbs, but it instills mental and physical endurance. Also good for short-term recovery, especially hip-opening postures.
2. Glucosamine supplements - I take a natural joint support tablet daily while marathon training.
3. Runner's socks - This has nothing to do with joints, but wearing socks that allow your feet to breathe and that reduce friction are essential for preventing callouses, blisters, etc... I've met runners that have had to withdraw from a race because they were not equipped with the right socks and the pain of continuing with blisters was too unbearable.
I realize that until now I've neglected to mention the occasional soreness that follows a really long run. I was reminded when I completed about 20 miles yesterday at a sub-9 minute mile pace. Pounding the pavement for 13 to 20 miles may render mild to severe swelling in the lower joints, particularly in the ankles, knees, and hips. There are a few remedies for the immediate short-term but also some preventative measures for the long-term. I've compiled a list for each below to serve as a guide for Running the Road to Recovery.
Short-term relief:
1. Sport ice packs - These are great for reducing swelling in the joints. I keep one in the freezer at all times and wrap it around my knees and/or ankles for about 15 minutes in the evening, with my feet elevated.
2. Elevating the feet - This is also another way to reduce swelling, particularly in the feet.
3. Consuming fatty, protein-rich foods - It may be an old wive's tale, but certain foods (cheese, fish, nuts) act like a natural lubricant for the joints.
4. If you live by the ocean, take your feet for a walk on the soft sand and cool dip in the break.
Long-term prevention:
1. Yoga - I've sworn by the practice before and I will again. Not only does yoga build strength in the muscles and limbs, but it instills mental and physical endurance. Also good for short-term recovery, especially hip-opening postures.
2. Glucosamine supplements - I take a natural joint support tablet daily while marathon training.
3. Runner's socks - This has nothing to do with joints, but wearing socks that allow your feet to breathe and that reduce friction are essential for preventing callouses, blisters, etc... I've met runners that have had to withdraw from a race because they were not equipped with the right socks and the pain of continuing with blisters was too unbearable.
Tuesday, September 21, 2010
Day 37 - Halfway Point
Daily Total: 8 miles; Weekly Total: 40 miles; Per Mile Pace: 9:20; Days Until Marathon: 46
It's amazing how the training schedule flies by - when you're having such fun ;) - and already the first of two 20 mile runs has arrived. For the next four weeks I will be covering 200 miles, averaging 40-45 miles per week. (I should really purchase a new pair of running shoes just for the next month alone.) Then I begin to taper off my weekly total until race day rolls around.
The good news is that I'm feeling stronger on each consecutive run. Although I have not made significant improvements in my per mile pace, I feel that the power is there, looming beneath the surface. It isn't time, at least not yet, to force myself to my goal pace (8:25). Cross-training with biking and lifting weights is definitely helping to build muscle strength and endurance. Hopefully we'll see more payoff this Friday on my 20 mile run.
It's amazing how the training schedule flies by - when you're having such fun ;) - and already the first of two 20 mile runs has arrived. For the next four weeks I will be covering 200 miles, averaging 40-45 miles per week. (I should really purchase a new pair of running shoes just for the next month alone.) Then I begin to taper off my weekly total until race day rolls around.
The good news is that I'm feeling stronger on each consecutive run. Although I have not made significant improvements in my per mile pace, I feel that the power is there, looming beneath the surface. It isn't time, at least not yet, to force myself to my goal pace (8:25). Cross-training with biking and lifting weights is definitely helping to build muscle strength and endurance. Hopefully we'll see more payoff this Friday on my 20 mile run.
Wednesday, September 15, 2010
Day 31 - Motivation
Daily Total: 8 miles; Weekly Total: 40 miles; Per Mile Pace: 9:17; Days Until Marathon: 52
There are a plethora of opportunities to become discouraged in the course of marathon training or on race day. For example, during my last marathon I developed a severe allergic reaction to the pollen that was in the air and was unable to maintain a consistent pace for the second half of the race. After 10 weeks of foregoing alcohol and coffee for the most part, waking up before sunrise countless mornings to run, and sacrificing a large chunk of my schedule to the demands of training, my unanticipated seasonal allergies on race day were a huge letdown. I've resigned to the possibility that future races may bring similiar unanticipated, undesirable realities and that I can only digest each race as an additional notch on the learning belt of experience. The challenge is to stay motivated.
Surprisingly or not, what motivates me the most about marathon training is the challenge of the physical accomplishment itself. Of course there are mornings that an extra hour or two of sleep seems much more preferable than getting my rear out the door for a run. Even music or NPR as entertainment via my iPod loses luster after so many days of repeated listening. Moreover, the gradual improvement or occasional plateau in per mile pace time becomes disheartening. When my motivation is running low, translating to a lack of physical energy, there is no attempt at rebuilding stamina that seems too absurd or ridiculous. I'll pick a new route, make a definitive effort to seek new features out of my familiar surroundings, or even ask the universe for a surge of energy to carry me through my run.
How do you stay motivated?
There are a plethora of opportunities to become discouraged in the course of marathon training or on race day. For example, during my last marathon I developed a severe allergic reaction to the pollen that was in the air and was unable to maintain a consistent pace for the second half of the race. After 10 weeks of foregoing alcohol and coffee for the most part, waking up before sunrise countless mornings to run, and sacrificing a large chunk of my schedule to the demands of training, my unanticipated seasonal allergies on race day were a huge letdown. I've resigned to the possibility that future races may bring similiar unanticipated, undesirable realities and that I can only digest each race as an additional notch on the learning belt of experience. The challenge is to stay motivated.
Surprisingly or not, what motivates me the most about marathon training is the challenge of the physical accomplishment itself. Of course there are mornings that an extra hour or two of sleep seems much more preferable than getting my rear out the door for a run. Even music or NPR as entertainment via my iPod loses luster after so many days of repeated listening. Moreover, the gradual improvement or occasional plateau in per mile pace time becomes disheartening. When my motivation is running low, translating to a lack of physical energy, there is no attempt at rebuilding stamina that seems too absurd or ridiculous. I'll pick a new route, make a definitive effort to seek new features out of my familiar surroundings, or even ask the universe for a surge of energy to carry me through my run.
How do you stay motivated?
Friday, September 10, 2010
Day 26 - The Long Run
Daily Total: 13.1; Weekly Total: 35; Per Mile Pace: 9:09; Days Until Marathon: 57
The weekly long run is an essential component to marathon training and can be a great opportunity to practice for race day. I've established an entire routine around my long run from the time my alarm sounds until I head for the shower. Race day is already intimidating/exciting enough without the added headache of remembering all of the details of preparation, that having these memorized to a "T" ahead of time is a surefire way to a healthy and successful completion.
My routine goes something like the following with a few tweaks depending on the day's distance:
Before the run
1. Dress for the elements. I almost always wear a visor to protect myself from the sun. I'm not accustomed to running in extreme climates.
2. Vaseline to any areas that may chafe while running.
3. Apply sunscreen and chapstick.
4. Eat a quick bite. I usually opt for a slice of toast with peanut butter or jam.
5. Pack water and/or fluids with electrolytes, plus a light snack (gels, chews, etc...).
6. Strap on my road i.d. (in case of emergency tag).
7. Check that my nike+ ipod is charged and loaded with music, podcasts, etc... I don't always listen to anything, but I use the device for tracking my pace and distance.
During the run
1. Keep hydrated (I usually consume fluids at 4-5 mile intervals).
2. Stay energized (I peal open my snack about halfway or two-thirds through the run).
3. Maintain a steady pace.
After the run
1. Hydrate.
2. Shower.
3. Replenish the body with a nutritious meal.
4. Hydrate and eat throughout the day.
5. Yoga the day after.
The weekly long run is an essential component to marathon training and can be a great opportunity to practice for race day. I've established an entire routine around my long run from the time my alarm sounds until I head for the shower. Race day is already intimidating/exciting enough without the added headache of remembering all of the details of preparation, that having these memorized to a "T" ahead of time is a surefire way to a healthy and successful completion.
My routine goes something like the following with a few tweaks depending on the day's distance:
Before the run
1. Dress for the elements. I almost always wear a visor to protect myself from the sun. I'm not accustomed to running in extreme climates.
2. Vaseline to any areas that may chafe while running.
3. Apply sunscreen and chapstick.
4. Eat a quick bite. I usually opt for a slice of toast with peanut butter or jam.
5. Pack water and/or fluids with electrolytes, plus a light snack (gels, chews, etc...).
6. Strap on my road i.d. (in case of emergency tag).
7. Check that my nike+ ipod is charged and loaded with music, podcasts, etc... I don't always listen to anything, but I use the device for tracking my pace and distance.
During the run
1. Keep hydrated (I usually consume fluids at 4-5 mile intervals).
2. Stay energized (I peal open my snack about halfway or two-thirds through the run).
3. Maintain a steady pace.
After the run
1. Hydrate.
2. Shower.
3. Replenish the body with a nutritious meal.
4. Hydrate and eat throughout the day.
5. Yoga the day after.
Tuesday, September 7, 2010
Day 23 - The Unbearable Lightness of Yoga
Daily Total: 0; Weekly Total: 35; Per Mile Pace: NA; Days Until Marathon: 60
I cannot emphasize enough how essential regular yoga practice is to my overall marathon training. Yoga reinforces endurance and mental patience; strengthens core and limbs; relieves the body of unnecessary energy and tension; and restores the mind and body to peace. I practice yoga three times a week and I'd practice even more often if it wasn't for the busy running and cross-training schedule.
Regular yoga practice can replace other forms of stretching. I never stretch before or after a run, unless it is the cold, bone-chilling morning of a race and I need to occupy my limbs to build body heat. It is the mental investment of yoga that reaps physical rewards. I can absolutely feel the difference the weeks that I deprive myself of regular practice.
Yoga studios abound and there are even classes offered online (e.g., Yoga Today) but I mostly engage in my own practice due to schedule and financial constraints. I attend maybe two classes a month just to treat myself to something different. Kundalini and/or restorative yoga is a great way to prepare for a race and a much deserved change of pace to the intense flow or strength building yoga.
I cannot emphasize enough how essential regular yoga practice is to my overall marathon training. Yoga reinforces endurance and mental patience; strengthens core and limbs; relieves the body of unnecessary energy and tension; and restores the mind and body to peace. I practice yoga three times a week and I'd practice even more often if it wasn't for the busy running and cross-training schedule.
Regular yoga practice can replace other forms of stretching. I never stretch before or after a run, unless it is the cold, bone-chilling morning of a race and I need to occupy my limbs to build body heat. It is the mental investment of yoga that reaps physical rewards. I can absolutely feel the difference the weeks that I deprive myself of regular practice.
Yoga studios abound and there are even classes offered online (e.g., Yoga Today) but I mostly engage in my own practice due to schedule and financial constraints. I attend maybe two classes a month just to treat myself to something different. Kundalini and/or restorative yoga is a great way to prepare for a race and a much deserved change of pace to the intense flow or strength building yoga.
Friday, September 3, 2010
Day 19 - Time to Run?
Daily Total: 10; Weekly Total: 30; Per Mile Pace: 9:19; Days Until Marathon: 64
When is the best time to schedule a run? Some people I know prefer to run in the late afternoon or evening, to release tension from the day's work or because waking up at the crack of dawn is unfathomable. However, I have always preferred to run in the early morning which happens to be most consistent with recommendations by professionals. Races usually begin at dawn or between 6-7 a.m., thus training to run at this time is really in one's best interest. Besides preparing myself for the early race start time, I prefer the morning to afternoon for a number of reasons. I'm still only half awake by the time I've hit the concrete; the temperature, prior aches and pains, yesterday's disappointments, etc... are all only afterthoughts as my mind gradually comes into a full state of awareness. There are also fewer people, cars, and busy intersections at the early morning hour.
I particularly dislike running in the afternoon and advise others against running at this time to avoid indigestion (from the foods consumed earlier in the day), heatstroke (in particularly warm climates), or even being attacked (I am stunned by the number of women I see running late at night with headphones).
Of course, energy levels vary for everyone at different times of the day. Yet if you can condition your energy to be highest in the morning, it seems well worth it.
When is the best time to schedule a run? Some people I know prefer to run in the late afternoon or evening, to release tension from the day's work or because waking up at the crack of dawn is unfathomable. However, I have always preferred to run in the early morning which happens to be most consistent with recommendations by professionals. Races usually begin at dawn or between 6-7 a.m., thus training to run at this time is really in one's best interest. Besides preparing myself for the early race start time, I prefer the morning to afternoon for a number of reasons. I'm still only half awake by the time I've hit the concrete; the temperature, prior aches and pains, yesterday's disappointments, etc... are all only afterthoughts as my mind gradually comes into a full state of awareness. There are also fewer people, cars, and busy intersections at the early morning hour.
I particularly dislike running in the afternoon and advise others against running at this time to avoid indigestion (from the foods consumed earlier in the day), heatstroke (in particularly warm climates), or even being attacked (I am stunned by the number of women I see running late at night with headphones).
Of course, energy levels vary for everyone at different times of the day. Yet if you can condition your energy to be highest in the morning, it seems well worth it.
Wednesday, September 1, 2010
Day 17 - Hill Training
Daily Total: 6 miles; Weekly Total: 30 miles; Per Mile Pace: 9:19; Days Until Marathon: 66
Another way to increase per mile pace is to incorporate a hill session or two into weekly training. I happen to live in a very hilly area, thus hill training is really unavoidable for me. Yet I've come to appreciate how hills are a built-in form of resistance that naturally amplifies the power in your stride over time.
I do not recommend running hills everyday as this can lead to injury or overtraining. If you are running four or more days a week like I am, two days of hill training is probably ideal. Apart from hill training, one day each week should be dedicated to sprints, another day to a medium paced run, and another day to a recovery, slower run. The recovery run should be somewhere flat. On my recovery days I opt for a run along the coastline.
Another way to increase per mile pace is to incorporate a hill session or two into weekly training. I happen to live in a very hilly area, thus hill training is really unavoidable for me. Yet I've come to appreciate how hills are a built-in form of resistance that naturally amplifies the power in your stride over time.
I do not recommend running hills everyday as this can lead to injury or overtraining. If you are running four or more days a week like I am, two days of hill training is probably ideal. Apart from hill training, one day each week should be dedicated to sprints, another day to a medium paced run, and another day to a recovery, slower run. The recovery run should be somewhere flat. On my recovery days I opt for a run along the coastline.
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