Marathon Training Tips

During my lengthy stay here on Okinawa, I have enjoyed participating in several endurance sporting events. You only live once, right? I’ve completed 26.2-mile marathons in exotic places like Bali, Singapore, Hong Kong, Australia, and Hawaii. I’ve biked 330 kilometers (206 miles) in the 2-day non-competitive Tour de Okinawa. I’ve also been able to finish the Izena 88 Triathlon twice (2K swim/ 66K bike/ 20K run).

Although I’ve been told many times that I cannot leave Japan without climbing Mt. Fuji, this was another adventure that never really sparked my interest. Why would I want to climb Mt. Fuji? Everybody does that. Then one day I came across information about a 1/2 marathon Mt. Fuji Mountain Race. Perfect. Let’s do it! .

According to the race website, the 21 kilometer race to the summit starts in Fujiyoshida and climbs a total of 9,770 feet, finishing at the summit, 12,388 feet above sea level. Challenging, but something I hoped that I could manage.

It’s been 3 years since I entered this race, but as I recall the first 5 miles weren’t too bad. Well shaded on a nice trail, with the exception of the first kilometer, all uphill. I remember thinking just set the treadmill at an 8% or 10% incline for a few miles and you’ll get the idea what this is like. The stretch between 5 and 10 miles proved a bit more challenging, with some short little climbs over steps and rocks. No big deal.

My time at Station 6 (10 miles give or take) was 1 hr 57 minutes, and little did I know that the fun part of the course was still ahead. At that point all running was replaced by slow, steady, uphill, never ending climbing/walking. The pace wasn’t bad, but I kept looking up, where as far as I could see was a winding trail of people disappearing into the clouds. People that I had no hope of catching.

Below me was a similar image, only they were passing me one by one. I was supposed to be in a race, yet here I was falling farther and farther behind.

With the idea of racing all but over, I focused on reaching that still invisible summit, chatting with hikers carrying their precious walking sticks along the way. Forgetting place and time, I just wanted to get this one over with.

Finally, right at 4 hours, I crossed the finish line! I was happy to beat the 4 hr 30 minute cut-off with a half hour to spare, but then it hit me that I still had to get down. That took another 2 hours.

Was it worth it? I’ll remember this race for the rest of my life, so I guess so. Could I have done better? Sure, if I’d done a lot more uphill running and Stairmaster training. It was harder than I’d imagined, but not as painful as running a full marathon. Will I go back? You know what they say about Mt. Fuji. “One who never climbs Mt. Fuji is a fool, and one who climbs it twice is twice the fool.” That bit of wisdom certainly applies to the Mt. Fuji Mountain Race.

This year, the 59th running of the Mt. Fuji Mountain Race will be July 28th.

Training hard in the two weeks prior to your race, particularly if it is a marathon, will not increase your fitness. In fact, you could spend this time in bed doing nothing at all and it would still not decrease your fitness. Taper or scale back your running during this period to avoid pre-race injury, maximise glycogen storage and preserves muscular freshness.Why taper your trainingTapering involves scaling back your running distance and effort level, and many world records have been set when, because of minor injuries, runners have had to take their training two weeks prior to a race.These athletes were forced to ease off their training, and then they went on to surpass everyone’s expectations. The fact is, training hard two weeks before a race can only hurt you physically. It can cause injury, tear down muscles and deplete your glycogen stores. Tapering your training protects your body from last-minute injury. It also gives your body a well deserved rest, during which time, you will have lost none of your fitness.How do I do it?Many runners continue to train two weeks before a race for psychological reasons. This satisfies a mental urge to exercise and prepare, despite the fact that there are no physical advantages. Finding your own balance between all rest and the amount of exercise you need in order to feel prepared his key.Everyone is different, with varying psychological requirements of exercise. How much you taper your training is therefore a subjective thing, so scale it down to whatever you feel reasonable to you. A good general guideline to tapering is to scale back your distance and intensity by 30%.So, if you had been averaging 40 miles per week in training, you should reduce this distance to no more than 28 miles per week of easy running in a conversational pace. You may even want to run with a personal stereo to ensure that you are disassociating and thereby running easily. This will not deplete glycogen stores or hinder your performance on race day.

I would like to share a new idea that I have come up with. My idea is combining a hill workout with tempo paced running into one workout. Using this method can save time and add a little spice to your weekly workouts.
I have been training for an October marathon since the middles of May. For the past week I have been trying to think of away to make this work out a little harder and more effective.
I came across this idea while I was doing today’s hill workout. I have been doing the same hill workout for the past 4 or 5 weeks. This morning I was feeling good and I wanted to make things a little more challenging. I got the idea to add a tempo run to the end of my normal hill workout.
My usual hill workout has been a warm up of 1.5 miles. After the warm up run over to the hills begin to run the series of 12 hills. After the hill workout is finished I will cool down by running back to the start. The total workout is 7 miles.
This morning I warmed up and ran the hills as usual. After finishing the hills instead of cooling down I ran for 20 minutes at tempo pace. This made the total workout about 10 miles.
I must admit this workout is a lot tougher. I plan to rotate a ten mile tempo pace run with my new combination workout. My theory is that I will be able to keep the leg strength that I have gained and also improve my lactate threshold with this type of training too.
I have adapted this workout to my marathon training. This workout could also be adapted to different race distances. Runners training for a half marathon would have a great workout for finishing the race strong. By cutting the hill workout in half and still running the tempo pace portion runners could use this for 5 and 10k training.

During the raceYou’ve put in the required training and now you’re ready for the event. In addition to the psychological tools you’ve used during training, such as visualization and association and disassociation, there are a few other tips and tactics you can use during the race to achieve your fastest race time, or personal brand best.Take it slow at the beginningWhen the race starts, you’ll feel a huge serve the adrenaline, and you may get caught up in the moment. This can translate as running too fast for the first quarter, or even half of the race. Avoid starting too fast at all costs. You may feel great at first, but if you’re running much faster than you thought you could, it’s likely that you’ll burn out and be unable to maintain your speed. In the worst-case scenarios, you may not even have the energy to finish. Try to stay as close to your splits as possible.Always take drinks when offeredDuring races of half marathons and longer distances, you will see drink stations en-route. Do not think stopping for an energy drink and a cup of water will slow you down. These pit stops will keep you hydrated and will give you much needed glucose for energy, both of which will help you in the long term. Always take advantage of them, even if you’re not thirsty. If you wait until you’re thirsty to take a drink, its already too late, you’re dehydrated.Race tacticsThere are three big tricks you can use to shave seconds, even minutes, off your finish time. Drafting is running behind someone, three quarters off their shoulder and it can save up to 7% of your race energy by minimizing your air friction. Run the tangents is running the shortest distance between two points e.g. through curves in the course, which can shorten the distance you cover. It can therefore give you a faster finish time than your non-tangent running competitors. The third tactics is surging, which is a skill born through interval training. It involves periodically increasing your place beyond anaerobic threshold, so as to tire out your competitors. Many Olympic marathons are won by racers who are successful at surging.

Wearing proper shoes for different types of running is vital. There are three different types of shoes that should be worn. For easy days and long runs, daily trainers work fine. For tempo runs, hill workouts, and races longer than 10k light weight trainers are the best choice. For track workouts and races shorter than 10k racing flats work great.
Daily trainers are the shoes that you will run the most mileage in. Make sure that your daily trainers are comfortable. I believe that all shoes should be comfortable right out of the box. The daily trainers that I wear fit so great that I am not afraid to run a 20 miler the first time I wear them. Shoes that need to be broke in are probably not the right type of shoe for your feet. Find out what type of foot that you have and then only purchase shoes that fall into that category.
Light weight trainers are great shoes for faster paced training. For tempo runs and hill workouts light weight trainers are the ticket. Light weight trainers have adequate cushioning and support to protect your feet and still are light enough for faster paced running. Be careful when buying light weight trainers. Make sure that you purchase the correct type for your type of feet.
Another great thing about light weight trainers is that they are light enough and stable enough for longer races. I personally wear trainers for half and full marathons. My own experience has been that my feet never hurt after half marathons, finishing a full marathon everything hurts. I would still recommend wearing light weight trainers for these race distances.
Racing flats are very light weight, usually less than 9 0z. Be careful with racing flats, finding the correct fit is extremely important. Don’t always purchase the lightest pair that you can find. I prefer racing flats with some support and cushioning. A few ounces of cushion and support are always better than becoming injured just to save 10 or 15 seconds in a 5k.
I personally would not recommend wearing racing flats in races longer than 10k. I have worn racing flats in a couple of half marathons and my feet were sore for days afterwards. Since I have worn light weight trainers exclusively my feet never hurt afterwards.
The most popular time to wear racing flats is during track workouts. The feeling of wearing light weight shoes during fast paced workouts is what makes racing flats so popular. I personally like to wear racing flats during all of my track workouts. There are others who wear racing flats only for a race. Choose which time works best for you.
There is a lot of discussion surrounding a person’s body weight and shoe selection. I am 6′1 and weigh 180lbs, so being a larger runner I still wearing light weight trainers and racing flats. I would recommend that each person decide for themselves if they want to wear lighter shoes.

I smoked my first cigarette when I was eleven years old. By the time I was thirteen I was smoking a pack a day. When I began to seriously attempt to quit in my early twenties I was often puffing down two packs, or nearly 40 cigarettes a day!

There were many unsuccessful attempts to stop smoking. I just didn’t seem to have the will power, the confidence, the strength to kick the habit. Living in New York City at the time, I watched joggers in Central Park with a lump in my throat. Running seemed like something I would never be able to do. These runners seemed to possess such freedom, something missing from my life as I lay prisoner to the cigarettes and habits I could not seem to overcome.

In my early twenties, not only was I struggling with the addiction to cigarettes, but I was also struggling with what to do with my life. I had a couple of bartending and secretarial jobs but with nothing more than an Associate’s degree, it didn’t seem likely a big career lay before me. Feeling lost, and often confused, an Aunt of mine suggested exploring the field of Physical Therapy. Her friend had just completed his degree. He liked the work and jobs seemed plentiful. I knew nothing about physical therapy. As I began to investigate the possibility, I was, little by little, taking the steps that would change the course of my life forever.

I went back to school to meet the academic requirements. I started volunteering at different hospitals and facilities to get a feel for the work. Once I decided on the path, my commitment had been made. Yet I felt hypocritical. How could I step into this field of health and wellness and be a smoker? How could I inspire others to take care of their bodies when I was sucking down cigarettes like candy?

Running was my way out. So I started, slowly and painfully. I didn’t quit right away. When I first started running I was still smoking. The first thing I did when I finished a run was light up. This went on for weeks, a little running, a lot of smoking. Finally the moment of truth arrived. This conflict of running and smoking was living in my body and mind. I could not do both. A choice had to be made.

I chose running.

Quitting was still hard. And my first real success at quitting didn’t put the habit behind me completely just yet. I applied to Physical Therapy schools and didn’t get in the first year. After the initial rejections there was a ray of hope. I made the waiting list at Stony Brook University on Long Island. Even though I did not get in that first year I was more determined than ever to reapply. I had invested everything in this decision to be a physical therapist, including my health. So I retook classes and upped my efforts.

I was accepted to Stony Brook University the second time around. The summer before university started, I lived on Fire Island cleaning houses. I was running every day on the beach and was up to 6 miles. I felt so strong. I even placed second overall for women in a 10K race at the end of the summer.

My dirty secret was I had started smoking again. I was so embarrassed. Here I was running, this supposed health nut now. Everyone I knew thought I kicked the habit but I would sneak back to the house from the beach to smoke a cigarette. I was so afraid of all the changes and uncertainty before me; moving to Stony Brook, starting school, being a bit older than most students, feeling insecure about my capabilities, that the cigarettes provided a comfort, a solace that only a smoker, or addict could understand. What would people think of me if they really knew how scared and insecure I was? I was so afraid of appearing weak.

There were a number of stops and starts before completely leaving cigarettes behind me and running the New York City Marathon helped me to never look back.

I decided to run the marathon in February of 1990.

The start of my training in February, until the actual race in November, took nine months. This period of gestation saw myself emerge from one who felt powerless in their addiction to cigarettes to one who had the power to do anything.

One of the biggest obstacles to training for the marathon was overcoming the resistance of my own mind. Of course the body needs conditioning to ready it for 26 miles but it was my mind that wanted to stop well before my body. I can’t do this anymore…enough….it hurts….I’m tired. Overcoming the resistance of my mind through training for the marathon has served me in so many aspects of my life.

Because no matter what we set out to do in life our mind will always get in the way of our growth and development. Our mind wants us to stay the way we are. Our mind wants us to feel safe and secure. There is nothing wrong with feeling safe and secure and certainly we need to feel safe and secure within our self to be able to venture into new territories.

But when we are attached to safety and security we become paralyzed to rise beyond the limitations that safety and security imposes on our life.

We need to develop our will in order to rise above the habits that limit us. For me running has been one of the most beneficial practices I have embarked on in my life and the New York City Marathon is one of its high points.

There were moments that felt like I couldn’t go on. Heading over the 59th Street Bridge on to 1st Avenue in Manhattan felt like climbing Mount Everest. You don’t realize how much of a climb a bridge is until you have run 15 miles to get there.

There were moments of inspiration. The streets of Brooklyn were full of crowds and music. Approaching 8 miles I heard the theme from Rocky playing. My heart pumped harder, my stride was stronger, I felt the power of running.

There were emotional moments. The race starts in Staten Island, 25,000 people running over the Verranzano Bridge. You can actually feel the bridge vibrating under your feet from the power generated by so many runners. At this point it is just you and the rest of the runners, each in their own race, with you yet against you in some way.

Heading into Bay Ridge Brooklyn the streets were so thick with people cheering, yelling and high fiving, it was incredible. I felt this overwhelming outpouring of love and support, especially in contrast to the relative silence of the bridge. I couldn’t hold back the tears. I was running in a sea of love and it felt beautiful.

There were moments of enlightenment. At twenty three miles, heading into Central Park for the last time, I knew I would finish the race but I had to stop for water before I could go any further. I suppose it is what people have called the wall. This was my first stop in the race. I had been taking water, pouring it into my body while still in motion. This time I had to stop before I could go any further. I drank water and started running again.

Shortly after that I saw my mother, brothers, sisters and their respective spouses. They were holding a banner high that read… KAREN, YOU DID IT! I still had three miles to go which at that point felt like it could have been another twenty-three. I didn’t want to disappoint them.

At twenty-four miles I went to a place I had never been to before. It was if everything within me; body, mind, heart and soul, shifted to some other inner gear. I was running….and it was effortless! EFFORTLESS! I had been running for three and a half hours now and I felt like I could have gone on forever. I was light, floating, higher than any substance has ever taken me. I rode that high for weeks.

And throughout the whole race I felt the love and support of my friends and family, cheering me on, in every borough, screaming for me as if I were some running star.

Those memories live within me forever. The accomplishment of running 26 miles is a reservoir of inspiration for me even 17 years later.

And I am still running, for over twenty years now. Although I never ran another marathon that moment still lives in me with inspiration and awe.

At 46 years old, there is no desire to run 26 miles again; at least not in one shot. I am grateful my body is still able to run, on the beach, in the woods, on the streets, in my travels. To be able to spend time outdoors, to breathe in fresh air and clear my mind serves me in all aspects of my life and is the blessing that running brings to my life.

I am grateful for the vehicle of my body that keeps on running.

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road.  I love to run and it’s great to see research being done on older runners…the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way.  Many of these women’s running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…  (due to format restrictions, many links have been removed, to see full text with links, go to aboldpace.com)

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule.   Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from FitSugar.

2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries.  See “The Perfect Warmup” from Runner’s World.

3.Cross-Training:  Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important.  For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running).  Core exercises have become another essential, here’s some good ones from Runners World.  Running Planet has done a nice job w/ laying out “The 8 rules of Strength Training”.   We have some good videos on our Resources page.

5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many).  Dara Torres proved this in her Olympic effort that stunned us all.  She adhered to a strict resistance stretching regime (see previous post – “Doing the Home Stretch with Dara Torres”).  I am not a huge fan of yoga, but here’s a good article by Runners World about a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert.  My always injury free LDF (”Long Distance Friend”) swears by power yoga!

6.Rest: This has become one of the most important parts of my training. If I don’t get enough rest, my body begins to break down.  Listen (very closely) to your body.

7.Massage: Another Dara Torres staple and one of my personal favorites.  It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles.  You can even do it yourself w/ some videos by Rich Poley who wrote “Self Massage for Athletes”.

8.Set a Goal: Having a goal or a race to strive for makes the training have a purpose and keep me focused.

9.Training Programs: A little planning goes a long way.  If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track.  A few good programs are on our resource page.  There are many good ones out there–find one that suits you.

10.The Track:  Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race…getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race.  Good article from Runner’s World called “Running in Circles”.

11.Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast.   There are several common injuries to running and I think I have had them all.  See “Coming back from an injury” posts.  I have learned to recognize my body’s warning signs and back off.  Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.

12.Running with Music: Running with music can help motivation and provide a needed distraction.  I have also learned about the importance of  BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace.  Find 70’s, 80’s, and 90’s music along w/ best bands of today and learn more about BPMs in this post:  “Best Running Music Ever”

13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI.  Knowing yours can help to find the “right” BMI for your best running performance.  See also post: “What’s the ‘right’ BMI for a woman marathoner?”

14.Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard.  With the right layers of clothing this is possible.  However, if you are training in summer for a fall race, beware of weather differences.  The weather during your race may be very different then when you are training. Don’t be discouraged if you are not able to run 17 miles the way you think you should when you are in 80-90 degree heat and high humidity.

15.Travel Running: Always bring the running shoes along!  Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand.  Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you.  With the help of MapMyRun you can find a route from anywhere.  Take a look at some of our Travel running posts.

16.Running and Sex: Here’s an interesting article by Running Times that quotes an Israeli scientist who declared “Women compete better after orgasm, especially high-jumpers and runners”…who am I to argue w/ Israeli scientists?

17. Fartlek Training: Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training  (psst…if you don’t know what fartlek is, check out 10Ktruth.com’s “Runnerspeak – Dictionary of Running Jargon and Other Sport Terms” ).

Nutrition and Hydration Tips:

18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me.  I love a good smoothie (see post “Smoothie Operator –quick nutritional training meal”) while training.  Here’s an interesting article w/ good tips on eating from Cool Running called “The Runner’s Diet”.

19.Hydration: It used to be all water and Gatorade for me, but now as I get older I don’t want the same amount of calories.  I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners”).

20. Eating after Running: The window for eating after running is small, but important.  See post “Refuel ‘Right’ after a Run”

Gear Tips:

21. Running Clothes/Bra: I like my running clothes sporty–not funky, but this is obviously personal preference.  A good running bra will go a long way…avoid cotton at all cost.  I have learned that running skirts are the most polarizing of all apparel items.  However, if you love wearing a skirt, check out the Skirtchaser Race Series…looks like fun!

22. Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable.  There are tons of shoe guides for different types of feet that are helpful in narrowing it all down.  Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key.  Runner’s World has a good article along with videos on pronation. I have changed my shoe once.  I alternate pairs of three for marathon training (it used to be two but with my foot issues, it’s now three).   Here’s Runner’s World’s “Spring 2009 Running Shoe Guide”.  The Asics Gel Kayano 15’s are the “Editor’s Choice” winners and also the shoes I use. A few other quick tips:

               Measure your feet: As you age, your foot size may gradually change.  Make sure salesperson measures your foot while you are standing up

              Shop later in day: As the day goes on, you feet get slightly larger.

              Orthotics and socks: Wear socks you use and bring orthotics to store when trying out shoes.  Find “dry-wick” type of socks instead of cotton.

              Check wear: Most shoes give you between 300 – 500 miles of running.  Keep track of the miles (see #24- Running Log).  Replacing shoes can avoid unnecessary injuries.  Check for wear on soles and inside the shoe as well.  Once you’ve found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.

              Break in the shoe: Don’t wear a new shoe to a marathon, be sure you have had time to break it in.  However, when buying a new shoe, it should feel good when you are trying it on.

              Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe.  I wear a 1/2 size bigger to make sure I have room in the toe box.

              Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional.   Believe me, waiting for a foot to heal can be agonizing.  Don’t make it take any longer by waiting to get help.

Here’s a great video from Howcast that covers many of these tips: “How to Choose a Running Shoe”

23. Orthotics: I overpronate and could not live without these.  If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I’d recommend seeing a sports doc to consider orthotics as your new sole-mates:)

24.Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.

25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile’s pace…just run), but the NYC marathon last year changed that for me.  I went out too fast and had a hard time at the end.  I now wear one again.  There are great watches and GPS devices (see article from NY Times) that make it easy to calculate pace/time/distance.   Another option in a marathon is to make use of “pacers” at a race…here’s Clif Bar’s Marathon Pace Team info.

26. Running Bag: See “What’s in your Running Bag?  10 Essential Items for Taking your Run on the Road”

27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free.  Apply anywhere that rubs…feet, nipples, etc.  For more on Asics, see “The End of Run Chaffing?”

28. ipods: The must have for runners (even if you need to borrow from your child).  I understand why a lot of runners do not like to use during races , but if you love music, this can be a great way to relax and keep going (ipods are now allowed at some races, see post “Music to my ears”).  Be sure to choose songs that work w/ your pace/BPM.

29. Reading about Running: There are so many fabulous books out there on running that are fun to read.  They can motivate and excite  you.  We have a few posted on our Amazon Store.

Racing Tips:

 30.Finding a Race: Marathon guide or Racevine can help you find a marathons and other shorter races.  These sites not only list races, they rate them.

31. Racing for a Charity: Millions of dollars a year are raised by runners for charity.  It can make the race more meaningful if you have someone in mind as you run the miles.  Supporting a good cause can also be a way into a sold-out race.

32. Women only Races: More magazine’s Marathon/Half-Marathon (they have the best expo), Zooma Women’s Race Series, Nike Women’s Marathon and See Jane Run are just a few of the women only races out there.  They are fun, lively and a bit more polite then the co-ed races:)

33. Pace your Race: It is helpful to know your race goal and have the mile split times easily accessible.  PaceTat is a durable, lightweight (actually weightless), and unobtrusive way to keep track of your pace while racing.  These are simple transfers that you apply before you race and shows your mile split goals in clear large font.  Brilliant idea, and only $2.00 – $2.99 per transfer.  Or go the simple and FREE route w/ this tool from Clif Bar.

34.Speed at 40/Beating your PR:There have been numerous articles about how women are older women are getting faster and staying there (see ABC News article on Yale University Study).  As we gain experience, we become more efficient runners.  We know to run the tangents, prepare properly, and read tips like many we have listed here.  We also have more time to train as our children get older.

35.Qualifying for Boston/The Boston Times: Boston is a great, tough race.  It is an honor to run it.  This is not one to be missed if you qualify.   See some of our posts about the Boston Marathon.  Check out the Boston Marathon Qualifying Times.

36. The Race Day Survival Kit: You don’t want any last minute surprises on race day.  Having a race day kit can help you to know you are prepared and keep you focused on the race.  Assuming you already are wearing your clothes, shoes, have your watch, etc…there are still some items you need.   There are two options… you can use a “check-in bag” where you have to wait in-line to get a claim ticket or use a “disposable bag” that has just the essentials and can be tossed.  Here are checklists for both:

   Check-in Bag:

 ____Extra Clothes: Nice to have a spare top, shorts, and socks to change into after the race.

____Sunglasses and sunscreen: If it’s a hot and sunny day, you’ll be glad you have these.

____Towel: There may be a shower at the end of the race, but even if not, nice to have to towel off.

____Phone: To contact friends after race

____Money: For any emergency needs

____Pre-race food and fluids

____Post-race food and fluids

____Race Number (if already have) and safety pins: Bring a few extra and you’ll make lots of friends:)

____Race Chip (if already have)

____Course map/Race instructions

____Band-aids/Athletic Tape/First aid

____BodyGlide/Vaseline/Chafe Free

____Deodorant

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Wipes: Useful for nasty porta-potty

____Magazine: Nice to catch up on Vanity Fair while waiting in line for race to start:)

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

      Disposable Bag:

 ____Pre-race food and fluids

____Wipes: Useful for nasty porta-potty

____Throwaway old clothes: Sweatshirt or long-sleeve shirt.  Most races donate discarded clothes to charity.

____Race Number (if already have) and safety pins: Bring a few extra and you’ll make lots of friends:)

____Race Chip (if already have)

____Magazine: Nice to catch up on Vanity Fair while waiting in line for start:)   Put in garbage before start.

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

The Running Psyche Tips:

 37. Making time for yourself: Running =  sanity.  Alone or with friends it has fantastic therapeutic results that last all day.  I find doing it early in the morning is best as I know I’ll get my run in and “life stuff” during the day will not get in the way.

38.The Running Group: One of my LDFs and I always joke how we are going to write a book about the nuances of our running group.  Finding friends to share running with is a wonderful thing and helps you to stay motivated and enjoy the company along with the run.

39. Running Websites/Blogs: There is so much on the web now that you can tap into for running advice, training, support…see our blogroll.  It’s a great time to be a runner.  If you’re not getting automatic e-mail updates from a bold pace, don’t miss out!  Or if you prefer, get our RSS feed.

40. Going beyond your limits: I have to add this because it is the reason I give my son every time he asks why I run…”running for me is about going beyond the limits I have of myself in my mind”.  He’s very logical and always answers…”limits are definitive–you can’t go beyond them”…I keep trying to prove him wrong.

Perhaps it is the fresh air or the hours of laboring over one subject with LDFs but from running has come some profound realizations.  My LDF Heidi and I have decided that everything our children need to know about life we can relate to running.  A life manual in the making perhaps?  There is always “One for the THE Book…” decided on a run.

 

I recently decided that I would compete in the OC Half-Marathon. Having never run a marathon before, I realized that I needed to start training immediately for the event. What I didn’t realize was how extra running (when you’re not used to it) could make your shins feel like they’re going to explode.Shin splints, and other lower leg pain, is caused by trauma to either your muscles or bones. For me, it felt like the front of my lower legs were extremely tight and bloated. It didn’t really look any different, but the pain was there after shorter and shorter bouts of running.Shin splints usually occur if you do excessive running on hard surfaces or frequent activity that involves constant pounding on your legs. The condition can be worse if you don’t stretch, warm-up, train to hard, wear crumby shoes, or have some kind of biochemical issue.The easiest and most obvious way to treat the condition is to rest. Even so, I have a marathon coming up and I need to get ready, so, I used the following methods to keep up my training while slowly caring for my shin splints:Change the Way You RunWhen I started training I was “overstriding,” which means that my stride was longer in the front than it should have been. To fix it, I made my stride longer in back and shorter in front.Strengthen Your Lower LegsI did more weight training on my calves to help overcome the shin splints. This included seated calf raises and calf presses in the gym.Anterior Shin StretchSit in a chair and point one of your feet behind you. Your toes should be pointed towards the back of the chair against the ground. Lean into the stretch until you can feel it in the front of your lower legs. Hold the position for each foot for 15 to 20 seconds, 3 to 5 times each.Sitting Ankle RotationsJust what it sounds like; sit in a chair, lift one foot, and rotate your ankles in one direction. This will gradually loosen your shin muscles. This is a great method of dealing with shin splints because you can do it throughout the day, and it also helps improve joint mobility in your ankles.Get Some Better ShoesJust like any type of training, having the right equipment really matters. Get a good, comfortable pair of running shoes that give enough support. The amount of support your shoes should have depends on your weight: the heavier you are, the more padding you need. In addition, if you have a weak foot arch, you may need to get additional arch support. If you want to avoid needing more arch support, strengthen your arch by rolling a tennis ball around on the ground with the arch of your foot while sitting.Alternate Training MethodsInstead of resting all together, get your cardio from lower-impact exercises like swimming, elliptical machines, and even biking have require less strain on your lower leg muscles.

It’s a sunny afternoon, and Kendra is out for a run. Not a long run, just a few miles at a moderate pace. She has been training religiously after work on the River Walk. The serenity of the sound of her stride on the boardwalk, the wind off the river. is the perfect way to melt away the stress of work and think about her upcoming marathon. Kendra visualized the finish line, picturing clocking in just ahead of her goal time, getting that medal, and all of her hard work paid off. Suddenly her fantasies are cut short by a vague ache in her left foot. It seems in perfect cadence with the sound of that foot hitting the boardwalk. She wonders what happened. It doesn’t seem that bad though, so she completes her run.
The next day, she gets out of the shower and notices that her left foot looks a little swollen. There is a hint of color on the top of her foot, not quite a bruise. She starts to worry. Later that day she has another run planned. But by the end of the day, she finds herself taking her left shoe off at her desk. She wonders why it aches whenever she walks down the hall. That evening, after work she heads out for a run, but the aching turns into a throbbing pain only a mile into the run. She turns around and runs back to the car, wondering if she will have to cancel the hotel room and try to get a partial refund for the entry fee.
This is the classic story of a stress fracture. They happen with all kinds of athletes ranging from pathologically over-trained gymnasts to casual runners. The reason is simple. The amount of stress applied exceeds the body’s ability to withstand the load. And something has to give.
Physics geeks know all about Wolf’s Law. This law states that when the load applied to a particular bone increases, the external cortical (load-bearing) portion of the bone becomes thicker and stronger as a result. In short, the bone will remodel itself over time, becoming stronger and better able to resist that sort of stress. This increases the bone’s capacity to withstand longer and longer runs throughout a period of distance run training. It is also the rationale behind weight-training, and other exercise programs to fight the gradual bone-loss associated with osteoporosis. This of course is a good thing. However, it is possible for this to backfire. And when it does, a stress fracture will result.
When someone comes in to my office with a stress fracture, they usually have some vague pain in the top of the mid-foot, but can’t seem to pinpoint the discomfort. They have some swelling, but not a great deal. They seem to remember some bruising, but only when prodded. They usually don’t connect the bruising with the onset of pain. They do always seem to discern that running makes it significantly worse. Interestingly, they have also continued to run on it anyway.
Some are smarter than others, and some are tougher than others. I see the full range. The sensible ones come in after only a few aching runs, and having noted some swelling that seems to get worse walking around at work. Some people run until they can barely walk. I had one of theses hobble in after running on it for eight weeks. It was a mess. After some creative surgery and a bone stimulator he is almost back in action, yet the season is all but over. However, it does not have to be that way.
Stress fractures are prevented, first and foremost, by sensible training. Your bones must have the right combination of load (gradually increasing long runs), rest (including light days and adequate sleep), and good nutrition in order for Wolf’s Law to prevail. Otherwise your body cannot increase the strength of the bones fast enough to stave off the tiny little crack in the bone that is a stress fracture.
When a stress fracture first occurs, (like in Kendra’s case) the crack is not even visible on X-Ray. It can take 4-10 weeks for it to actually show up. If however you continue to run, all of that pounding causes the tiny little crack to become a big crack and then fracture all the way through. This leads to two pieces of bone that may or may not want to get together again. This is clearly visible on X-Ray, but not good. This can lead to surgery (which by the way, is lots of fun for me, but not so much for the patient).
Characteristics that are proven risk factors for stress fractures include high arches, being of female gender, having a wider pelvis, and a limb length discrepancy (meaning one leg is longer than the other). You can increase this risk by running only one side of the road with a steep shoulder (like consistently running against traffic), wearing an inappropriate type of running shoes (not enough cushion/too much motion control), and running on hard surfaces. Runners who might get stress fractures are more likely to encounter problems who are more prone to shin splints, ignore their rest days and have a tendancy to run hard on light days, and add lots of hill training.
Personally, I believe that a Type-A personality combined with blind determination and a penchant for goal attainment is also a solid risk factor; however, this has never been tested in a randomized controlled clinical trial. The reality is that all distance runners have some measure of these traits or they wouldn’t think it is a good idea (much less fun) to train for a marathon. But that is why we follow a plan…with planned rest days…to protect ourselves from the innate desire to train more, run longer and “ensure success through greater effort.”
If you think you might have a stress fracture (pain worse with running, goes away with rest, maybe some swelling and/or bruising) get checked out. It is easy to fix when it first starts without too much lost training. If however you ignore that aching, sometimes throbbing, pain with each stride, you may find yourself in Kendra’s position: thinking of canceled hotel rooms and partial refunds. Instead, play it safe so you can be back on the road, dreaming of the finish chute, friends and family screaming encouragement, a new shiny medal hanging around your neck.

A very smart person once said that a goal not written down is just a mere wish. I passionately believe this is true and have proven the power behind written goals in many aspects of my personal and professional life.
In fact, one year I was planning on running the Sacramento Marathon, but fell in a pothole and broke my foot just a few months before the race! The fact that my foot was broken did not deter me from trying to reach my goal (Yes, I am that stubborn). I cross-trained; swimming and biking for hours, trying to keep my cardio fitness intact, just so I could indeed run this planned marathon. It was the week before the race when my husband interjected just a little common sense (please don’t tell him I said he was right) and he asked me why I was so hell bent on running Sacramento? There were so many other races on the schedule and I had only recovered from my stress fracture 3 weeks prior and done a long run of only 16 miles. I really did not have any good reasons to tell him except for the fact that I had written it down as a goal almost 6 months prior and I was determined to reach that goal.
Common sense intervened (maybe I’m not that stubborn after all) and instead I did my first triathlon, all that biking and swimming was good tri training, then I picked a marathon 2 months later that I could run after adequate training. Goals are a powerful thing. Running goals can take on a life of their own and guide our training.
I challenge all of you to do a goal writing exercise to determine where running fits in your life. Think about lifetime goals; perhaps qualifying for Boston or just to finish an entire marathon; then break down your goals into smaller segments. Try to ascertain how you will reach that lifetime goal by achieving smaller goals; write down your 5 year goals, your 3 year goals, your 1 year goals, and finally your immediate goals. It is hard to run a marathon without starting a running program, perhaps training for your first 5K can be your quarterly goal, then a 10 or 15K for 1 year goal, then build up to the marathon or a faster marathon from their. Again, looking at lifetime goals by themselves is often overwhelming; but broken down into smaller increments become very doable!
1. Lifetime Goal:
2. 5 Year Goal:
3. 3 Year Goal:
4. 1 Year Goal:
5. Next Quarter’s Goal:
6. This Week’s Goal:
Look at your goals then start a reasonable plan to meet them! Not only are you more likely to meet your goals if you write them down, but you are also less likely to get injured if you follow a plan.