September 29, 2013

You might be a runner if…

Photo credit: Fleet Feet Sports

Runners sure are a quirky bunch.

Age, distance and average pace aside, there are some things to which anyone who regularly laces up a pair of running shoes can relate.

Here are a few favorite idiosyncrasies that I’ve observed (and, yes, even participated in) over the years.

So, without further ado, I present:

You might be a runner if…

…you bond with people over the topic of poop.

…more than half of your laundry pile is workout clothes.

…you may forget birthdays and anniversaries, but you can instantly recall a PR or race date.

…you know what “PR” stands for (personal record).

…60 degrees and foggy sounds like the perfect SF summer day (for a run).

…you’ve stopped making fun of fanny packs because they closely resemble the belt/backpack you wear on long runs.

…there’s a dedicated space in your house for drying out your sweaty workout wardrobe.

…you think 50 Shades of Grey is a description of your pile of running socks.

…your monthly budget includes an allotment for race entries and travel.

…when people ask for directions, you gauge the distance based on your local running routes.

…your Nike+ monitor has more mileage than your car.

…you’ve gone from avoiding port-o-potties like the plague to being thankful when stumbling upon one mid-run.

…in the absence of said port-o-pottie, you’ve had to get creative with covert ops for relieving yourself.

…you pause for a moment when someone asks how old you are, but instantly state the age of your current pair of running shoes.

…several of your drawers are dedicated to old race shirts and medals that you’re not quite sure what to do with.

…you get excited when the latest Runner’s World shows up in the mail, and you save dog-eared copies for future reference.

…you’re actually excited to get older because it means you get to move up into the next age group bracket.

…when you see runners waving an arm waiting for their GPS watch to sync up before a run, you totally feel their pain.

…you can name the location of every free, public restroom within a running-distance radius.

…the first question you ask any doctor is, “So, when can I run again?”

…you can run miles and miles, no problem, but sometimes it’s a struggle to walk up/down stairs.

…forget “farmer’s tan;” you’ve got all sorts of odd lines from various socks, shorts and shirts.

…you religiously keep a training log to track your mileage, and you’d never dream of rounding a 3.75-mile run up to a “four-miler.”

…you don’t bat an eye at spending upwards of $150 on running shoes, but you refuse to buy dress shoes unless they’re on sale.

…you’ve apologized during a pedicure for the calluses and/or blisters all over your feet.

…there’s a special place in your pantry for protein powder, gels and recovery drinks.

…you pay close attention to the color of your pee.

…driving by a golf course, your first thought is, “That’d be a great spot to get in some hill work.”

…your favorite food group is carbs, and you can eat your weight in them.

…during training, your highest heels are your running shoes.

And, finally…you may be a runner if you made it all the way through this list and found yourself nodding along.

Did I miss anything? Feel free to add your favorites in the comments below!

Posted in Humor, Running
10 Comments

September 25, 2013

Nike Women’s Marathon SF: Week 12 training recap

Source: Nike

Wake up, gear up, lace up, run, recover, repeat.

That pretty much sums up life as of late, but this week was a welcome change of pace with company in town and these runs on the schedule:

Tempo run – 5 mi
Track workout – 12 x 800s
Long run – 15 mi

I wanted to knock out the 15-miler early to free up our weekend and was fortunate to have a few brave souls who were willing to join me for a mid-week sunrise run (shout out to Dan, Kelly and Kevin!).

Dan and Kelly completed their first trail marathon a few months back, and Kevin’s in the process of training for the Escape from Alcatraz Triathlon, so I wasn’t surprised when we took off at a fast clip through the Marina and through Fisherman’s Wharf.

We continued along the waterfront to the Embarcadero before looping back to Kelly’s and Dan’s ‘hoods to drop them off after the first five miles.

Unfortunately, between the faster-than-usual pace, a few hills and not having fully recovered from last week’s 22.5-miler, my legs were beat.

Poor Kevin had to help hold the pieces together while I slowly unraveled over the next 10 or so miles, which I attributed to a few factors:

First, was the fact that I didn’t give myself a full week between long runs; now I know to space ’em out, especially anything over 20 miles
Next was the gradual buildup of lactic acid in my legs from the fast pace and early hills; I originally had a flatter route planned, but we changed it up at the last minute
Finally, a tendon in my right foot started to act up again; all small items, but the sum of which made the final few miles of the run a real mental battle

I forged on, but was feeling discouraged and starting to spiral into negative self-talk (How can I do 26.2 miles if I can’t handle 15 with a few hills?!), but thankfully Kevin pulled me out of it and kept me focused on the finish line…which included our new post-run ritual of chocolate milk and bananas.

Fortunately this week’s track workout went a lot better. It’s taken me a few times (duh), but the message has finally sunk in: Pace yourself!

That’s what training’s all about – trial and error. You experiment a bit, push the limits, get your butt kicked, and zero in on that sweet spot where you can perform at your best without going off the rails (i.e. “hitting the wall” or “bonking,” which totally sucks and can break a race experience).

I’ve been thinking about this a lot lately, especially after reading this article by running legend Amby Burfoot, which talks about relying more on your Brain-Body feedback than other pace-based mechanisms during a race.

Type-A runners tend to pick a goal and gut it out, no matter what. I’ve done this before. Sometimes it works (i.e. my half marathon PR), sometimes it results in epic fails (been there, done that…never want to go there again), but it’s very tough to maintain that push for 26.2 miles.

Burfoot proposes that we instead run the race at a perceived effort of 98 percent, versus “redlining” at a tough-to-maintain 100 percent. He says that the seconds lost are few, and that it’s actually a bargain—a value proposition, that sweet spot I mentioned above. And something I’m definitely considering when setting race-day goals.

So after running the first 800 to get a feel for pacing (1:53) on the track that day, I reined it in over the next 11 laps and kept the timing in a cluster of 1:46-1:53. Sure the goal was to keep it even tighter, in the range of 1:50-1:52, but you gotta start somewhere, and this is progress in the right direction.

The final run of the week was a five-miler, which was supposed to be a tempo run, but I used it as more of fun run to flush my legs out so I could start with a clean slate for lucky week 13 of training.

Instead of a morning run, I chose late afternoon on a gorgeous first day of fall, complete with 70-degree weather, clear skies and that perfect edge of crispness in the air.

My destination was the Conservatory of Flowers in Golden Gate Park, whose white building stands in stark contrast to the technicolor blooms that surround it.

My favorite spot was the Dahlia Dell, tucked in behind some trees. I stumbled upon it only while jogging around the building to take a closer look at the grounds.

It was the perfect way to round out the weekend, get focused for the home stretch of training and take a moment to appreciate the past season while we kick off a new one.

Speaking of reflection, have you ever played the game “High/Low” about the peaks and valleys of your day, week, etc.?

Well, this week’s low was that my right foot is still sore, so I’m walking the fine line between finishing out training and keeping it from getting worse. Of course, full rest is what’s required to heal it, which I’ll do if it gets any worse. But for now, I’m alternating ice, Epsom salt soaks (like this one) and Advil, plus I researched and am testing a new way to tie laces that’s supposed to help (Lydiard Lacing; check it out).

But this week’s high overshadowed that with some delicious meals, great conversations and reconnecting over fond memories with some beloved out-of-town visitors. A great way to fill up the mental, emotional and physical “tanks” that can all start to dwindle at this point in training.

I do have to say, though, my “dessert tank” is at max capacity after facing this mouthwatering Ghirardelli gauntlet…

The final score? Sea Cliff Sundae: 0, Jennifer: 1.

Stay tuned for next week’s update; less than one month until race day, and only one long run between now and the taper!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
8 Comments

September 23, 2013

DIY Beauty: Soak away sore feet

After a long day on your feet (or an intense run), there’s nothing that’ll keep those tired dogs from barking better than a tried-and-true remedy: Epsom salt.

Athletes swear by the stuff, which is used in all sorts of soaks to help relieve pain, reduce stiffness and get rid of odor.

It’s one of my favorite parts of the post-run ritual; just add a few drops of your favorite essential oil, and you’ll be good to go in no time at all.

Soothing Epsom Salt Foot Soak

Ingredients:

Water (heated to a comfortable level)
1 cup Epsom salt
Essential oil of your choice
Unscented lotion

Directions:

Fill a bowl with enough water to cover feet (test temperature with your hands first!)
Dissolve Epsom salt in water, and add a few drops of essential oil (my favorites: lavender to relax or peppermint to energize)
Soak feet for 10-15 minutes. Pat dry and moisturize, adding a few drops of essential oil into your lotion

Posted in Beauty, Healthy Habits, Running, Stress relief
2 Comments

September 21, 2013

Four quick workouts to fight treadmill fatigue

Photo credit: TriathlonMagazine.com

If the heat, humidity and scorching summer sun are making it tough to keep your cool when exercising outdoors, there’s no shame in taking it into the gym (just ask @RunEMZ!).

But don’t waste a workout; rather than running on autopilot, try tackling a new challenge with one of these 30-minute treadmill routines:

1. Take a hike.

If you can’t hit the trails, mimic it indoors with a workout that combines brisk walking with various inclines to target your quads and butt.

Try this:

Walk at 3.5 miles per hour on a flat belt (zero incline).
After the first minute, increase the incline by one percent every minute until it reaches five percent, and stay there for five minutes.
Next, lower and raise the belt by five percent every two minutes until you’ve been exercising for 20 minutes.
Spend the last 10 minutes repeating the first segment in reverse (starting at five percent incline for five minutes, gradually decreasing the incline by one percent for each of the last five minutes).

2. Roll with it.

Once you’ve mastered walking at a small slant, it’s time to kick it up a notch and pretend you’re jogging on the rolling hills of San Francisco. Play with the speed, incline and duration to create a program that fits your needs, continually testing your limits to see greater gains in endurance.

Try this:

Start slowly at five miles per hour and a one percent incline for the first three minutes.
Bump up the speed to 6.5 mph for the next three minutes, but keep the incline the same.
Then, slow down to 5.5 mph, raising the incline to three percent.
Continue in three-minute intervals, pushing for higher speeds and slopes when your initial levels start to feel easy.

3. Play with speed.

If sprinting in place for 30 minutes sounds like torture, try a few fun tricks to keep your mind occupied while you rack up the mileage. For example, if you’re watching a 30-minute TV program, try sprinting (80 percent of your all-out effort) during the commercials. Or if music is your motivation, make a special playlist and pick up the pace for every other song.

Try this:

Take a deck of cards and get creative by assigning a speed or incline by suit, color or number.
Shuffle, and keep them in an envelope on the treadmill’s control panel.
Every two or three minutes, draw a new card and do what the card says, which adds a nice element of surprise.

4. Tone your total body.

A circuit workout is good for both calorie burning and short attention spans. Sure, it requires some coordination hopping on and off the treadmill to perform a series of exercises in between sprints, but there’s nothing like knocking out your cardio and strength training workouts at the same time.

Try this:

Warm up on the treadmill for five minutes at a light jog.
Hop off, and do 15 push-ups and 15 lunges.
Get back on the treadmill, jogging for one minute, sprinting for 30 seconds. Repeat this interval pattern three times.
Hop off and do 15 bicep curls and 15 tricep dips. Repeat the treadmill segment.
Get back off, hold a plank for one minute, and then do 15 shoulder presses. Repeat the treadmill segment.
For your final strength segment, do 15 squats and 15 dumbbell rows.
Hop on the treadmill one last time for a few minutes to cool down.

Posted in Exercise, Running, Treadmill, Workouts
3 Comments

September 17, 2013

Nike Women’s Marathon SF: Week 11 training recap

This week’s lesson? Sometimes inspiration can come when you least expect it.

Not only was I prepping both mentally and physically to peak in mileage this week, but the schedule also included a distance that I’ve been anticipating (er, dreading) for quite some time:

Tempo run – 8 mi
Track workout – 4 x 1600s
Long run – 20 mi (!)

But then I saw this post from Pavement Runner and got totally fired up about pushing limits for two reasons: First, he ran a 38-miler in honor of a friend’s birthday the previous weekend; second, fellow runner/blogger EMZ was taking on her second 24-hour treadmill run (this one in SF to raise funds for education in India).

Source: IkunaApparel.com

Pretty amazing, huh? So I stopped by the kickoff party at Rallypad on Thursday evening to watch her embark on the 100-mile adventure around 8 p.m.

It was quite the shindig, complete with drinks, dancing, a DJ and fun with fellow SF runners, @PavementRunner and @runeverafter.

Rally.org’s CEO Tom Serres even got in on the action by pledging in honor of employees, who could then get on an adjoining ‘mill and knock out a few miles next to EMZ.

And so she went for the next 24 hours, with some fantastic final results, not to mention raising awareness – and funds – for a great cause. Seriously (to use an ‘EMZ-ism’), she “freaking rocked it!”

As for my own running this week? Well, I cut Tuesday’s tempo down by a mile to seven for a quick loop before work. Heavy legs made for a slower pace, though, so it’s only fitting to include a shot of this little guy that I ran in to on my route.

The summer weather we had last week seemed like a distant memory as I ran through the morning fog and mist.

Thursday’s track workout reminded me (again) that I need to cool it on the pace right out of the gate. My target was 7:45-7:48 for each 1600, but after pushing for a 7:13 and 7:10 in the first two, I slowed significantly in the second two to 7:24 and 7:27.

And remember my quest for the best headbands? Well, I tested out a new brand this week, Bondi Band, starting with their sparkly, reversible Skinnyband ($9).

Pro: It stayed in place really well, despite the early evening wind, so it’s perfect for high-impact days. Con: The metallic fabric was a tad scratchy, so I’d recommend it for shorter workouts.

I also tried their Single Braided Skinnyband ($10), which comes in a bunch of great colors. This one was super comfortable, but didn’t have as tight of a hold, so I’d recommend it for those low-impact days – i.e. boot-camp (and, as you can see, it’s also Brydan- and Brian-approved!).

Here’s a close-up shot that shows both in better detail.

Oh, and another highlight of the week? Super Duper Burger. I’ve been craving cheeseburgers like crazy during training, and this is a new spot that’s been on the must-try list. I can now attest that they do, indeed, live up to the name.

Homemade pickles? Yes, please.

Needless to say, I was well fueled up going into the weekend’s 20-miler, which I decided to break into three parts. The first leg was eight miles on my own around the Marina before meeting up with with the Saturday morning run crew.

(Speaking of fuel, I ran right by one of my favorite dessert spots, Ghirardelli…can you tell I have food on the mind pretty much, non-stop, now?)

From there, I met up with the group to knock out the next eight miles. We covered a lot of ground, both literally and metaphorically, chatting about a range of topics over the course of the run. Of course (surprise, surprise), the conversation did turn to food about halfway through (as most long runs seem to do at some point).

For the third leg, I met up with hubby and Kevin, and we decided on a route through Golden Gate Park. I was 16 miles in, and they had just finished a swim in the bay, so we settled into an easy pace for a while before splitting; they went ahead to make a loop, while I doubled back.

Before I knew it, I hit 20 and kept going…partly because it was cold and windy (and I didn’t want to walk back in it to the car), and partly because I felt like I could keep going!!! But I didn’t want to push it too far…

The final tally: 22.5 miles. Aside from being completely soaked through with sweat (I drank two liters of water during the course of the run, yikes) and getting chilled and chafed as a result, I felt really good.

I do have to find some better sweat-wicking gear for the race, however, because this week’s shorts just didn’t cut it (see below). Anyone have suggestions?

My “reward” for this week’s milestone run: An ice-cold bath. Not fun at first, but you do get used to it.

A few tips for making it more bearable, based on my experience: Bundle up on top, get in the bath before you add ice to keep it from being such a shock, and don’t forget reading material to help pass the time.

Oh, and a bring burrito, too…can’t forget the food!

Stay tuned; next week marks the one-month countdown to race day!

Thanks to the folks at Bondi Band for providing samples for review; all opinions are my own.

Posted in marathon, Nike Women's Marathon, Personalities, Philanthropy, Running, San Francisco, Training
9 Comments

September 13, 2013

Bringing Sexy Back: Core exercises for runners

Photo credit: Jupiter Images/Brand X Pictures/Getty Images

More than half of all runners are injured in any given year, and almost 90 percent will experience some type of running-related injury in their lifetime.

With those odds, it’s pretty tough to avoid getting hurt sooner or later, but you can decrease your chances by being proactive about injury prevention. This means addressing anatomical imbalances (through things like stretching and strength training) before they become symptomatic (i.e. injuries).

Photo credit: WalkJogRun.net

I learned this firsthand after experiencing some pain in my lower back after long runs. It took a skilled massage therapist to notice that, while I do regular full-body strength training, I have some work to do in that particular area.

You see, we’re only as strong as our weakest link. And while runners focus most of our time on building heart and leg strength, we’re remiss to dismiss the core.

Not only is a strong midsection essential for more stable, efficient and powerful running (this article from Bodybuilding.com explains it well), but it’s also an effective insurance policy against future injury.

Runner’s World does an excellent job of illustrating how your core supports various movements in this piece, but I also wanted to share a few moves that I’ll be adding to my weekly workouts to help build stronger lower back muscles…not just for my long runs, but for the long run.

Lower-Back Builder #1: Superman

Works: Back extensors, which run on either side of the spine, as well as the glutes

Lie face-down on the floor with your arms and legs extended and neck in a neutral position (i.e. eyes on the floor).
Keeping limbs straight, simultaneously lift your arms and legs until they are several inches off the floor.
Hold for two to five seconds and lower back down to complete one.
Do three sets of 12 reps.

Lower-Back Builder #2: Donkey Kicks

Works: Glutes and lower back

On all fours (with your wrists under your shoulders and knees under your hips), extend your right leg up and back, toward the ceiling.
Continue lifting and lowering your leg to its starting position, keeping your butt and legs engaged.
Do 20-30 reps on each side.

Lower-Back Builder #3: Dead Lifts

Works: Everything from lower back (erector spinae), gluteus maximus and hamstrings to quadriceps and other stabilizing muscles

You’ll need a barbell for this one! Stand with feet shoulder-width apart and balls of feet under bar.
Squat (thighs should be parallel to floor; legs at a 90-degree angle) and grasp the bar with your hands slightly more than shoulder width apart, outside of your legs.
Look forward, tighten abs and slowly straighten your legs, which will allow you to lift the bar – straight up vertically, close to your body.
Come to a standing position with upright posture and shoulders pulled back. Allow the bar to hang in front of your hips; do not try to lift it any higher.
Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out and back, as if you are going to sit down in a chair, and keep your head up.
Do two sets of 12.

Bonus Move! The Clam

Works: Gluteus medius (the culprit in chronic, recurring conditions such as Runner’s Knee, Iliotibial Band Friction Syndrome, Achilles issues and low back pain, to name a few!)

Lying on your side, bend your knees so that your legs form a 90-degree angle in front of you, hips in line with shoulders.
Keeping the top leg bent, slowly lift your knee to the ceiling while keeping your feet together and bottom leg stable.
Do two sets of 20 reps on each side.

Disclaimer: Although I am a former ACE-certified personal trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Posted in Fitness, Healthy Habits, marathon, Nike Women's Marathon, Reference, Running, Training
5 Comments

September 11, 2013

Nike Women’s Marathon SF: Week 10 training recap

You may be experiencing the first signs of fall elsewhere, but we’ve just officially started summer here in San Francisco!

Temperatures began a slow climb during the week and peaked in the 80’s, just in time for a picture-perfect weekend. No better motivation to get outdoors and tackle my week 10 workouts:

Tempo run – 5 mi
Track workout – 8 x 800s
Long run – 15 mi

Tuesday’s tempo run got off to a bit of a rocky start, though. I was sick in bed for most of Monday with a migraine (great way to spend a holiday, huh?), so I was feeling out of sorts and decided to ease in to things with a nice, scenic loop by the Golden Gate Bridge.

As I warmed up, however, I felt better and started to get caught up in my surroundings (case in point: catching sight of the Banana Slug below!). Before I knew it, the five-miler quickly morphed into seven.

Even with all this mileage, I’m still trying to maintain balance by doing a variety of cross training. Not only does it help to strengthen opposing muscles and (fingers crossed) keep injury at bay, but it’s also a relief to change things up mentally. At this point in the program, lacing up running shoes over and over for long runs can start to feel like Groundhog Day.

Speaking of…I’ve been getting a few questions about training, particularly:

Are you actually having fun doing this? And, does a 15-mile run seem short at this point?

The short answers: Not always, and no. Don’t get me wrong, there are parts of the runs that I really enjoy (i.e. when they’re complete!), especially as I get into better and better shape…but I’ll be the first to admit that it’s not always “fun” gearing up mentally – and physically – for the really long ones.

So why do it? I like the challenge. The fact that I can get competitive with my past self, and kick her butt. And keeping the larger goal (crossing the finish line) in mind helps, especially when it means cutting Friday evenings short so I can get up at the crack of dawn on Saturday to hit the streets.

Source: Nike

As for the second question, I was discussing it with a fellow running pal, and we agreed that a distance like 15 miles is just that – 15 miles! While it’s shorter, in comparison, to the longest training runs (anywhere from 20-24 miles), it still requires a certain level of preparation, recovery and recuperation – more than, say, a six or eight-miler.

But it’s all about finding tricks to keep yourself motivated and moving forward. My secret? Bribery. Namely with new training gear and tools.

One of my latest preoccupations has been keeping my hair out of my face during workouts. There’s nothing more annoying than stray strands getting caught in eyelashes or stuck to a sweaty cheek, particularly when you’re in the middle of a growing-out phase, like me.

So I’m on bit of a hairband bender, and Halo Headbands have been my recent drug of choice. They sent me two to test out – the 1/2″ and 1″ versions ($10 each) – both of which performed well during a rigorous boot-camp class (above) and track workout (below).

Where other hairbands tend to creep back during workouts, these stayed put, even when my bun exploded out of its elastic during high-impact plyo jumps. But the true test is the “shirt change,” meaning you can change your top without it slipping off. The Halos passed with flying colors, thanks to the special suede-like grippy inside strip.

Hair under control, I was free to focus on the task at hand – namely, my Thursday 800’s on the track, which were supposed to be in the 3:45-3:48 range.

I started out just under pace, with 3:38, but then slowed by a second or two over the course of the next four (up to 3:44). Not good! The goal is to try to keep them all within a range of a few seconds, so I increased the rest between each interval and was able to decrease the pace over the next three, ending with a 3:33.

Fast forward to Saturday’s long run…it took me more than two miles to get loosened up and into a good rhythm. And then this happened! Annoying, but it’s a great reminder to double-knot for race day, so there are no unnecessary pit stops early on.

Since the weather, was so nice, I plotted a water-inspired route. First major landmark: the Pacific Ocean, by way of the Great Highway.

It was still early enough that the beach was quiet, aside from a few surfers.

I couldn’t resist a quick walk in the sand, although I was only about five miles in, so I didn’t stop for long.

Next stop? Our body of water on the other side of town: the bay. I decided to experiment with Honey Stinger gel, a new mid-run fuel, to keep my energy up for the city portion of the run. It’s runnier than other gels, but much more palatable with a high honey content, so this will definitely be one I use again.

By the time I hit the Ferry Building along the Embarcadero (eastern waterfront and roadway of San Francisco), the weekly farmer’s market was in full swing. Unfortunately, there was also a cruise ship docked at one of the nearby piers, so I spent the next few miles dodging tourists and luggage.

My ultimate destination was Aquatic Park Cove, where Ben was doing an open-water swim with a few friends. The final landmark before that was Fisherman’s Wharf, though, where I got to see the morning’s catch firsthand.

My legs still felt pretty strong by the time I hit mile 14, but the beating sun and rising temperatures were starting to zap any remaining energy. Luckily, I hit the cove – and mile 15 – just in time for a warm welcome from the water from the big guy.

Not the speediest of runs, so I’m excited to join the group again next week. The miles are a lot more fun with a side of laughs and great conversation!

I didn’t bring my suit, but I did free my feet from those shoes and take a well-deserved dip. The water was around 63 degrees – chilly, but much more do-able than the ice bath I am considering for after next week’s long run (a 20-miler!).

Time to get psyched up for week 11…stay tuned!

Thanks to the folks at Halo Headbands for providing samples for review; all opinions are my own.

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Summer, Swimming, Training
5 Comments

September 3, 2013

Nike Women’s Marathon SF: Week 9 training recap

The theme song for this week? Ice Ice Baby.

Why? Well, I’ve been having some odd pangs in my left quad and hip, which I thought might be some old hip issues coming back to haunt me.

But between Advil, ice and lots of stretching, I think I’ve got it under control – plus, the good news is that it seems like just tight hip flexors, which I can manage with the help of foam rolling, yoga and…you guessed it: more stretching!

Needless to say, I proceeded with caution this week, especially after reading a great quote in Runner’s World about it being “better to get to race day 90 percent prepared rather than 50 percent injured.”

It’s always tough to walk that fine line in training; you’re constantly trying to find a balance between pushing enough to get better and holding back enough to stay well.

So, with that in mind, here’s what was on the schedule for week nine:

Tempo run – 3 mi
Track workout – 12 x 400s
Long run – 18 mi

After a conservative three-miler and a lap workout in the pool early in the week, I felt good enough to push the pace in Thursday’s track workout past the targeted 1:50-1:52 to a range of 1:44-1:48.

The reward was Friday’s dinner out. It’s uncharacteristically quiet in the city with the Bay Bridge closed, so we took advantage of the lack of congestion to hit up on of the best burger spots on the West Coast, In-N-Out.

Saturday’s 18-miler was still staring me down, though. Ben and I got an early start, which meant catching a pretty sunrise through the foggy haze.

The Marina was very calm; aside from a few other runners, the only real action was this bird taking a dip alongside a sea lion out for his early-morning swim, most likely trolling for breakfast.

By the time we made it to the bay Bridge, the fog started to lift, like a thick blanket rolling back, to reveal the sun behind it.

At this point I was feeling really strong – hips good to go, legs fresh and lungs not winded – but didn’t want to jinx myself because I still had about 13 miles to go.

As we cut across the city on Market Street, the city began to wake up…particularly the homeless population, some of whom enjoy entertaining themselves by trying to provoke runners.

But, as we found out, they have a pretty good sense of humor, if you play along. Case in point: Ben’s conversation with one gentleman who was enjoying his breakfast beer and, er, joint on the sidewalk:

Guy (at the top of his lungs): Hey! What are you running from?

Ben: You!

Guy (laughing): Good answer, man! Good answer.

After we finished eight miles, Ben headed home, and I met up with my new Saturday morning run group to knock out the final 10. (I have to admit, though, part of me was hoping no one else would show up because I was super nervous about attempting what would be the longest distance since my last marathon!)

It ended up being only three of us (the two Caseys and me), which was perfect, and those 10 miles through Golden Gate Park went surprisingly well. I was bracing for the worst (gels, water, chews, eyes looking out for a port-o-pottie), and although I wavered a bit around mile 14 (note to self for the actual race), I never hit the wall.

It could have been the awesome company, the 10-minute run/1-minute walk technique, or maybe I’m just making it over the hump with training…but either way, it just goes to show you that any run – even crazy-long ones – can end up being a pleasant surprise, so that alone is more incentive to get out there.

Oh, and the best part (besides the ritual post-run coffee)? Catching a sidewalk concert on the way home. What a lovely way to start the long weekend.

Here’s hoping you had a great holiday, and thanks for following along as we head into the double digits – week 10 of training!

Posted in marathon, Nike Women's Marathon, Recovery, Running, San Francisco, Training
2 Comments

August 28, 2013

Nike Women’s Marathon SF: Week 8 training recap

“I still bother with runners I call hamburgers. They’re never going to run any record times, but they can always fulfill their own potential.”

– Bill Bowerman, legendary University of Oregon track coach

Photo credit: Nike

This “hamburger runner” just marked the halfway point of training, and I’m taking a moment to celebrate!

Goofy flashback photo with two very lovely ladies – my grandmas

So here’s what was supposed to happen during week eight:

Tempo run – 10 mi
Track workout – 3 x 1600s
Long run – 13 mi

But after this happened the previous weekend, I decided to downgrade Tuesday’s 10-miler to, er, a much more palatable three-miler.

Karaoke 'til 1am...not a good recovery plan

Karaoke ’til 1am after a 17-miler? Not such a smart recovery move

While I don’t usually like deviating from the training plan, there are some times where it’s just better to listen to your body and dial back. The last thing I’d want to do is miss a long weekend run because I pushed myself to the point of sickness or injury after not allowing my body to properly recover.

I did hit the barn, though, on Tuesday night for a riding lesson. Mental recovery is just as important as physical, and it’s impossible not relax amid the rolling hills and beautiful scenery of the East Bay.

After spending a few days catching up on sleep and focusing on nutrition, I felt like I got back in the groove in time for Thursday’s track workout.

The goal was three 1600s in the 7:40-7:45 range. Even though all three were under the target time, my first was a bit fast (7:23), and then the next two slowed down significantly (7:31 and 7:42, respectively), which means I need to work on starting off slower for more consistent pacing.

But before I knew it, it was time to gear up for another Saturday long run. I plotted out a 13-mile route along the Marina and Embarcadro that cut back through the city on Market Street before weaving alongside Golden Gate Park.

The objective? To try to avoid as many hills as possible!

Since it was a “shorter” (well, relatively) run and a recovery week, I went solo so I could go nice and slow and take in the scenery, like the swimmers doing their early morning laps by the ships docked in the marina.

Popular spot for an open-water swim

Or the farmer’s market over at the Ferry Building, which is widely known as one of the best in the country for fresh farm products and artisan foods. It’s also one of the busiest with almost 25,000 visitors per week!

Tempting not to stop for a snack…

And as I was jogging toward the Bay Bridge the Oracle boat swung around the corner, headed to the day’s America’s Cup races. Many of us stopped in our tracks along the path to watch it quickly glide by.

Up to that point, the run was going well. I felt strong, albeit a bit slow. But as the miles began to add up, I could feel last week’s lack of recovery catching up to me again.

I met up with Ben with about four miles to go and powered on, alternating Sharkies and Vega gels to try to maintain energy for the home stretch.

Hills, hills, hills

This random discarded mattress set on the sidewalk was definitely calling to me as we passed it with about a mile to go, but there was no rest for the weary!

Final time? Slower than what I had hoped for, but I was just happy to have finished – especially because I felt like I was getting super dehydrated toward the end.

Note to self: Bring a hydration pack on runs longer than 12 miles from now on; and while I’m at it, I could probably up my overall water intake to better match my activity level.

As you can see, these recovery weeks are about taking a step back so you can take two forward in the next training phase, so I’m trying to adjust as I go and keep reaching for my personal potential, as Coach Bowerman stated above.

Besides, next week’s long run is an 18-miler, so it’s time to start getting psyched up for another mental – and physical – milestone.

Thanks to everyone for the words of encouragement; I really appreciate it and love your comments, so please keep ’em coming. Onward to week nine!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
2 Comments

August 22, 2013

Six mistakes to avoid on your long runs

summer-workout-playlist-collegecandydotcom

Photo credit: CollegeCandy.com

It’s marathon season, and there’s nothing more essential to an endurance training program than the long run.

Not only does it strengthen the heart and lungs by boosting the flow of blood and oxygen, but it also improves muscle endurance, primes your body to burn fuel more efficiently and provides that boost in confidence to mentally tackle the mounting mileage.

But there’s also a dark side to the long run that strikes fear in the hearts of many runners.

Whether it’s a nasty case of gastrointestinal distress, “bonking” (hitting the proverbial wall) too early or overtraining to the point of injury, it’s important to keep a few things in mind to help your long runs help you in the long run.

BEFORE the run…

1. Fueling incorrectly.

Runners’ nutritional needs and tolerance may vary, but aim for 30-60 grams of carbohydrates per hour of activity, and keep it simple with low-sugar foods and drinks that you know agree with your system. (Learn from my recent mishaps during my own marathon training here)

2. Avoiding the warm-up.

A solid 10-minute warm-up slowly raises heart rate, dilates blood vessels and raises core temperature, ensuring that your muscles are flexible, operating efficiently and are well supplied with oxygen.

DURING the run…

3. Going too far.

It’s easy to get carried away and bite off more than you can chew, mileage-wise, but err on the conservative side by following a plan that takes your current fitness level into account and ramps up in small increments to prevent injury.

4. Going too fast.

Unless you’re an elite athlete, there’s no need to hit a fast pace or target time when running long; it’s more important to maintain a pace that’s easy and conversational in order to achieve optimal fitness for performance on race day.

AFTER the run…

5. Forgetting to refuel.

Replenishing depleted muscles and replacing lost fluids are critical to recovery, so start with a carb-based post-run snack in the first 30 minutes after a run, drink 16 ounces of water for every pound lost (or until urine runs pale), and aim to have a balanced meal of carbohydrates, protein and healthy fats within two hours of completing your long run.

6. Skipping rest days.

Resist the urge to take a “more is more” approach with your workouts; taking a day off after a long run is almost as critical to your training as the long run itself, so know when back off in order to push hard later.