Posts in the Races Category at , Page 8

Defending My Runner Status: Marathoners, milers, 5k’ers, ultra’ers and all those between, are we not all still runners?

Posted on May 18, 2012 by Cait — 27 Comments ↓

It happened again, I was forced into the awkward position of defending my runner status. I was getting some treatment for my foot and got to talking to a man who was also in there getting treatment for his back.

The all important marathon. What distance is stamped on your runner sole, errr soul, I mean sole?? 😉

“Is this helping you?” him.

“Yea, actually it is and my foot is feeling better…I don’t care if it’s mental or not I’ll take any signs of improvement. Trust me I’m a horrible beast when I can’t run!” me.

“Oh, you’re a runner? I am too, I had been training for such-and-such marathon but once that was over my back flared up and now I can’t run. But I’m hoping to be better to run this-and-that marathon. I’m not very fast though, I’m sure you’d beat me. What marathons have you run?” him.

Two things caused me to pause and formulate a way I could possibly explain to the man that I AM in fact and runner. 1) I have never run a single marathon, let along him using the plural term 2) Obviously this man isn’t going to respect me if I admit to him point one.

What did I do? I sort of side-stepped the issue as best I could, “Well, err, I’m definitely a one-speed kind of person and like the longer distances and had always thought the marathon would be a distance I’d like to race but I haven’t yet…maybe once this foot is healed up?” Yes, I even ended in a question mark leading him to ambiguously interpret that as he wished.

When what I REALLY wanted to do, to shout, was this:

“I haven’t run a marathon, okay?!!? I have friends who have run them and power to all that have, but just because I haven’t doesn’t mean that I’m not a runner either. Sheesh, you know there ARE other distances to run, right?” sort of defensive I know, but that’s how I often feel when put on the spot by others who assume that all runners are marathoners and to earn runner status the two are intrinsically linked.

Hey, even if you're best race is the 5k you are STILL a runner! 😉

I haven’t run a marathon but I consider 4 miles a ‘short run’ and sort of the ‘minimum distance’ for me to go out and feel like it was worth putting my running clothes on for. I feel best when I can get in at least 8 miles for the day.

I’m not a marathoner but I think in miles, meters and minutes rather than dollars and cents, which seems to be the norm for the mass public.

I’ve never run a marathon but I love long runs. I’m not afraid of going long, actually speed is the factor that intimidates me.

A marathon I have not run but I spend more money of running shoes, clothes, watches, socks (where are they always running off to?!) and food (because I run and need to fuel the beast) than anything else. I swear I could probably be driving around in some Porsche if I weren’t a runner.

No, I have NOT run a marathon, but you know what, I’m still a runner. I mean it is in the header of this site after all, so it must be true. 😉

1) Have you run a marathon? If not, do you ever feel trapped into having to explain that you are still in fact a runner?

2) If you have run a marathon or marathons, has your perspective ever shifted to feeling a little ‘superior’ to other runners. Now, I know that could be putting you on the spot, but I think I want to stir the pot a bit, so c’mon don’t be shy and fess up! 😉 To counter though to any ‘yes’ answers, there is a guy running under 10 seconds for the 100 meter and I know he hasn’t run a marathon, do you think he’s still a runner? 😉

3) What is your favorite distance to run or race? For everyone, can you list something that makes you a runner or that you are proud to have accomplished not tied to the marathon distance

4) If you haven’t run a marathon, do you plan to or would like to one day?
Like I said, I’m not averse to it, it just hasn’t happened yet…maybe one day. 😉

Let’s Get Hyped: 5 Strategies to Talk Yourself Up into the Running Zone

Posted on May 16, 2012 by Cait — 16 Comments ↓

Handling pre-race (or pre-hard workouts for that matter!) anxiety and nerves is something every runner deals with. There is always a certain level of pressure regardless of the situation; some pressure is a good thing because it allows us to elevate our game to the necessary level.

There is a swell of emotions all warring inside ourselves regardless of outward appearances; the difference between the runners that you can see this tumult in their faces from those you can’t is how well the athlete is able to channel, compartmentalize, and utilize these feelings to their benefit. All of the nerves, the wanting to do your best, the fear of wondering if you’ll be able to handle the pain, wondering if you’ll beat so-and-so, hoping you hit a certain time, questioning whether you need one more bathroom stop…all of that is normal, but depending on how you handle and cope with everything going on inside your brain translates to how well your body is able to perform.

Running is a mental sport. Here are five tips that I feel work to getting a handle on your brain before a race or hard workout so that you can put them to work, to HELP you step up and be the gamer you want to be:

* Visualization: I did an entire post on this but the power of self-visualization is one that I feel is huge. the thing though, is that it works with practice and something you should be doing before the actual event/workout in order to hone your skills. Start in a quite room and imagine going through the race or workout just as you’d like it to play out; from the last stride of your warm-up to battling through that last interval. Anticipate the pain and practice staying relaxed. Do this enough and begin imagining on your warm-up for the race and workout and then remember how that relaxed feeling felt.

I SWEAR it doesn't hurt that much. 🙂 Just keep telling your legs that.

* Mantras: Many runners have a short phrase or saying that means something to them. It can be anything from ‘I am strong’, ‘Smooth, relaxed, fast’, ‘I am going to kick butt,’ to others like ‘Make it one more step then one more mile’ or ‘Chocolate chocolate chocolate’ chanted in time with your footfalls. The thing is to pick something that resonates with YOU so that when you repeat it to yourself when you’re tired, hurting mid-race, or nervous just before the starting gun. It reminds you of the runner you want to be and that your hard work is FOR something.

* Repetition: Constants feel safe, they are orderly when other things may be feeling out of our control. Having something we know we can rely on because it is always the same works to relax us and give us something even, sane, and logical to focus on. It works as a distraction. Have a warm-up routine including easy running, drills, strides and stretches that you do THE SAME way each and every hard workout and race. Get it honed to the point where your body can go through the motions on auto-pilot; though as you go through each step just focus on the moment, the single drill, the process. Then push any anxiety or jitters out of your mind…stay in the present and let the future take care of itself.

* Talk do your body: This one is a tip to do during the actual workout or race at the point where the hurting starts up. Rather than acknowledge that pain is present and only going to get worse (I mean let’s be honest we all know it will…hehe!) check in with the physical. Remind yourself to relax your jaw, your shoulders, check that your arms are swinging front to back and not across your body, do a form check. Count your strides and make sure you are being efficient there, ensure that your breathing is controlled and even. If you have to, shake out your arms for a quick way to relax any tension built up there. Channel your thoughts to physical things you can control and not the pain.

* Confidence: You might think you can’t force confidence in yourself but hear me out…to get to the starting line or point you are already has taken a lot of hard work. Running isn’t for slackers, so take confidence in your abilities and all you’ve done thus far. Think back to the hard workouts where you fought the pain and won out; remember beastly long runs you never thought you could do and you ran; remind yourself that you’ve done such-and-such workout before and that HAD to hurt a heck of a lot more than whatever you’re about to do. Finally, remember that running isn’t a ‘luck sport’ and that you’ve done all within your power to achieve the goals you set…be confident in yourself and your abilities and then be excited to perform at the level you DESERVE to.

The truth is that every single runner thinks the same sorts of things before a race and yes, even hard workouts. Everyone has doubts at times, nerves, and the same hopes that they do excel and perform well in whatever they are getting ready for. But you have to tune out all that white noise and chatter to zone in to the frame of mind necessary to achieve those things.

1) How do you hype yourself up to the gamer level for races or hard workouts?

2) How do you channel the nerves and use them to your advantage?
I would force the race out of my mind two days out from the event and then only begin to think about it again when I started my warm-up. From there I’d stay in the moment and focus on the routine of things.

3) How do you stay confident in yourself and your abilities?
Remembering other workouts where I was really tough and did well helps me a lot.

A Backwards Plot to Running: Would knowing the outcome sway your decision to start?

Posted on May 9, 2012 by Cait — 16 Comments ↓

8:34:23 – She crosses the line, looks up at the clock. Slightly bends forward, hands on knees for just a moment before rising and looking up again, this time to the woman who beat her, then back at the track again.

8:00:02 – Crack. The starter gun goes off.

7:23:46 – She starts off on her warm-up, sweats on. Over the course of the next 45 minutes she’ll slowly strip off the layers until she’s down to just her singlet and racing shoes.

5 Days Earlier – Last tune-up workout. She finishes feeling sharp, confident, shares a laugh with her training partner as they cross through the line on the last interval just as the sunset dips below the stands of the local track. “That’ll do,” yells the coach from the sidelines…the laugh comes because she just muttered under her breath to her teammates, “That’ll do, Pig.” They all got the reference.

17 Day Earlier – It’s colder than usual, her skin pricks a bit as they all start out on their long run. Some of her training buddies, best friends, are wearing long sleeves but she’s only in a tank top…she knows she warms up fast and hates being overly hot.

45 Days Earlier – The rain is coming down hard, it burns her face as she makes a turn straight into the line of fire and she swears there has to be a little hail mixed in there. Blinking like crazy she laughs and thinks, “Only 10 more miles to go!”

53 Days Earlier – Just before shutting out the light she closes her eyes and thinks of a day in the future, not so far away, but one she’s had in the back of her mind for weeks, months, maybe years. She thinks of a time, the one burned in the back of her mind, it’s a time and a title, a finishing place that she envisions. She opens her eyes, looks to the wall on her right and the same time stares back at her, inked in black on a flimsy little post-it. It’s been hanging there for so long it’s lost it’s sticky and is taped to the wall with duct-tape.

I was watching a show last night and it was one of those backwards plot episodes and it got me thinking, “How would a backwards plot play out related to running?” What if we were able to watch our entire race play out but in rewind, we’d watch the finishers all sweaty and panting, some happy others disappointed, some puking, and ourselves mixed in there as well. We’d then see who makes which moves where, who went out too fast; our own moves, our own mistakes or smart moves. Then all of them, and us, at the starting line poised to start.

When you’ve got a certain race, time, title you want, one you’ve been focusing on for so long, I can see where having this ability to look into the future would be a little tempting. To know the outcome before you started, heck, to know the outcome before you even tried, maybe months or years prior. The question then begs to be asked, “If you did know how the race played out, would you even start? Would the end result be the deciding factor on if it was worth it to you to get to the line? Either way, would you sacrifice the journey?”

Some people may instantly say, “Yes,” if they knew they lost or fell short of their goals, maybe to them it wouldn’t be worth it to dump time and energy into the training. Maybe they would think, “Well, all that running and stuff wasn’t really worth it, I never did hit what I set out to do. The smart thing would be to invest that time elsewhere and put it to better use.” I guess I could see their point of view.

Even if you knew you were going to win, to come away with a new PR, would you just want to cut ahead to the finish? Skip all the workouts and runs along the way and just get to the good stuff? I don’t necessarily think you would if you really thought about it; no, I think you’d actually want to live in each and every second, footstep of that race, so you can relish it looking back. It would be reinforcement of all the hard work, sure, and motivation to keep striving going forward, that too. I think skipping all the hard stuff and grueling workouts to get to that point would cheapen those memories a bit too, strip down the meaning behind what you achieved.

I had a person once tell me, “You’re one of those runners who likes the training just as much as the racing, and it kills you every time you have to taper. You do it because you want to race well, but I know it drives you crazy too.” I own up to that, I’m stir crazy if I don’t work off all that energy, and I still love running even though I can’t remember when my last race was.

Every run, the crappy, the awesome, the in-between, the hilariously ridiculous due to elements, the ones you honestly have no idea how you got through because they hurt so bad, and those spent silent alongside someone but the entire time you’ve spoken with them unlike any other are all worth it in my mind. You learn, you meet people, you experience. Even if you knew how each and every workout and run was going to play out, say you were able to ‘see’ which were the ones you would crush and the others you would fall flat on, I’d still do them. Though I wouldn’t really want that magic eight ball eye for the bad ones! 😉

For racing, I think the unknowns keep us going, the quest for our goals. Sure, we fail sometimes, but we have other chances, other goals, no need to just chuck in the towel and call it all a waste. Even if you never hit something, or miss out on that title, time, team victory, the workouts and runs leading up to that point, no doubt you created lasting memories and are things I wouldn’t call a waste.

You also certainly learned about yourself too. Was that a waste?

In the end the journey is worth it too, not just the last second and ending credits. Nope, no backwards plot for this runnerchick.

1) What would a backwards plot running style look like for you, or what would you liken it to? Would it be a different take on the concept that I have?

2) If you could have the power to know the outcomes beforehand, would you take advantage of that or rather not know?

3) Would the outcome sway your decision or motivation to even start?

4) Racing aside, if you knew how every run was going to be or feel, would you decide to just not go out on certain days?

A Fortune For Your Cookies, A Cookie For Your Runners

Posted on May 7, 2012 by Cait — 13 Comments ↓

Track and cookies, what could be better?

When I think of track I think of speed, splits, adrenaline, excitement, nerves, tempos, intervals, and races. There is something special about spiking up and toeing the line. The process of going through your warm-up, playing the race out in your mind a million times over, those last strides that are just as much a burst of speed as a means to expel the last remnants of doubts and nerves.

Time to get to the line. You anxiously stand poised awaiting the starter pistol and just when you don’t think you can stand one more SECOND of anticipation…CRACK…all else melts away, nerves are forgotten, and it’s you, the track, and the race.

1) Do you like track? What’s your favorite part?

2) Do you dread the track? Some people even have a bit of a phobia with it when it comes to doing a workout on the track, the track shouldn’t be scary, learn to love it!

3) What’s your favorite track event to run? If you don’t run track do you watch it, and what’s your favorite event to watch?

4) What’s the best fortune you’ve even gotten in a cookie?

What the Heck Has Luck Got to Do With it? – Running is hardly a sport for the lucky

Posted on April 30, 2012 by Cait — 14 Comments ↓

“Good luck.” In the flurry of races this weekend, even I was guilty of rattling this phrase off to lots of my friends who were about to toe the line. Written, said, Tweeted, Facebooked…you name it, when someone we know is about to race these are our go-to words. The ‘bon voyage to vacationers.

Trackside view.

But shouldn’t we really be saying something more along the lines of, “Think of how many countless miles of hard work you’ve put in to get here.” Or, “You’ve busted your @$$ for this race, get out there and get after it. And when it really starts to hurt remember how hard you’ve fought to get here and refuse to give in to that voice telling you to ease back.”

We could say, “You’ve got this.” Or, “This chick/dude next to you, there is NO WAY they can tolerate as much pain as you…make them hurt and then when they crack blow that sucker away.”

Because in running, to actually get to the starting line it’s taken anything but bounties of luck. Sure, you could always argue this is the margin of luck, avoiding the rock in the trail that, would you have stepped on it wrong, you would have fallen down, twisted your ankle so bad that you would have been laid up and injured for months. There’s a wee bit of luck, sure, but that pales in comparison to the sweaty miles and days when you really didn’t feel like doing that workout but you did it anyways.

I say we should do away with the “Good Luck” as the steadfast, we should try to get a new phrase to catch on…I mean some people did get “that’s the bomb” circulating there for awhile. Something more fitting would be, “Race with confidence.” Because isn’t that what you really would rather hear at the staring line? I know I would…being told that I should be confident in all the training and hard work I’ve done would do much more in the way of quelling those nerves too. Run relaxed, run with confidence, because you know you belong at that starting line.

Good luck rattles off a little too easily. Sure the sentiments are there and always appreciated…but when it comes right down to it, running isn’t a sport for the lucky. You can be d@## sure that it doesn’t take luck to run a PR, a marathon, a four minute mile, an ultra, the best 5k of your life.
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I’m going to take a second to apologize profusely to anyone who has been trying to get on my site over the past few days and are only met with an error message or have been blocked. I’ve been sucked into tech/website h-e-double hockey sticks and been trying to get it taken care of! Please do come back despite my server crashing…would it be more tempting if I baited you with cookies, Pop-Tarts, and ice-cream??
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1) What would you rather hear at the starting line if it wasn’t “good luck?”

2) What helps you the most with nerves before a race? Do you get nervous?
I always got nervous before races even if they were small ones, but it was excited nervous. My mom always told me, “If you weren’t nervous, then I’d be worried…it means you didn’t care.”

3) What do you tend to tell people, friends, or anyone about to race?

4) Did you race this weekend? How did you get your sweat on?

Don’t Try So Hard: Trying to Force Your Running Won’t Work…Relax

Posted on April 24, 2012 by Cait — 16 Comments ↓

Don’t force it. This applies not just to running but in other areas of life too. Trying too hard can hold you back, it is the self-imposed weight vest of extra pressure and stress.

Was stuck for a background inspiration for this one...wasn't liking attempt #1

Some pressure is a good thing; Type A neurotic runners tend to excel because they don’t settle and want to push themselves to reach for higher goals. But as with many gifts they can also be your greatest undoing if taken too far. Getting too wrapped up and focusing on what you AREN’T doing or achieving can lead to overlooking the positive gains you may have made.

You’re in the middle of a workout: it’s not going how you wanted, the splits are off from the start, your legs feel like lead, you keep looking down at your watch praying that it will bring you some good news but the times keep getting slower and slower. You tell yourself to push harder, go faster, to man up and hit the splits…why can’t you hit the bloody splits already?!

You tense up, your jaw is locked with clenched teeth, your shoulders are up to your ears…your stride is forced. You’re trying too hard.

Try #2 and still wasn't feeling it...

Take a breath, shake out your arms and relax. Unstrap the burden that is the watch, the weight vest your mind has strapped on your back and STOP obsessing on the flipping splits, what you’re NOT able to achieve, wondering WHY you suck so hard, and HOW you’ll never achieve anything if you can’t get your legs to act up and run the way you want.

In times like these, sometimes it’s best to just not know…as in stop timing your splits, run for effort. Times won’t come sometimes, that’s a reality of running and training, you’ll have off days, off races, off runs, off stretches. What you don’t need to add on top of that is the obsession of WHY you’re sucking so much, getting sucked into the negative spiral, the ruminating thoughts, the negatives circling your brain faster than you are on the track.

Running for effort will in the end give you positive gains in your fitness:even though the times aren’t there for whatever reason, your body is still being pushed, the muscles being stressed, and the effort is there. Make sure to take into account if there are other factors: outside conditions, increase in training volume, your easy days aren’t letting you recover, and if, so be proactive and address those issues. But if not, that’s okay too…one workout does not make the runner.

Try #3, stopped trying to make it over-complicated and stopped trying to force it so much...at least i liked it the best of the bunch.

Running relaxed can surprise you too, sometimes just shifting your mindset can effect the watch and you may end up hitting faster times. Instead of thinking about the negatives, go back to focusing on the basic elements:
* Your breathing
* Your form
* Counting your strides
* Visualize the smooth, relaxed runner you want to be
…the little things, anything but the clock.

Don’t try so hard, don’t force it.
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Tomorrow’s your last chance to enter my ‘The Runner’ water-bottle giveaway.

In case you missed it, you can be one of the first to snag the Arty Runnerchick shirts and join the ‘Get Chicking’ movement! 🙂
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1) Can you recall a time you kept trying harder and harder but were falling further and further behind?

2) How do you catch yourself from trying too hard and pushing it? How do you find the proper balance, and when you are forcing it how do you try and get back in check?

3) What are some positives you try to take away from negative or bad races/workouts/runs?

4) Are there other areas in life where sometimes you just can’t force it?
I get that a lot in art and writing, you can’t always force yourself out of a creative block.

London Done and Come Early: What us mortal runners can take away from the elites

Posted on April 23, 2012 by Cait — 8 Comments ↓

Yes we’re all excited for the London Olympics this summer but there’s plenty of action over there prior to that with today’s London Marathon. I know I can’t be the only person who feels like a total slacker, slow-poke reading and watching all these amazing races; odd how it’s a mixture of that and then of course jaw-dropping inspiration, right? 😉

In case you missed it there’s plenty of motivation to vicariously soak up (try not to feel too much like a slacker, slow poke…instead, channel these amazing athletes as examples to reach higher in your own goals.) on both the men’s and women’s side.

2:18:37. That’s what Mary Keitany blazed through the streets of London today in her quest to victory. That’s the third fastest women’s marathon ever recorded, and disregarding the whole hoopla on re-establishing World Records for women it does sit behind the fastest ever time of 2:15:25 that Paula Radcliffe ran at London in 2003. I had to throw that in there because Radcliffe’s run there is just beastly to just an insane level.

Keitany tackled the race in a phenomenal demonstration of the power of negative splits. While the pace ‘dawdled’ early, I’m speaking in relative terms for them because it was 5:30-ish, she then knocked down the pace and ended up throwing down 5:07, 5:02, and even a 4:59 split for mile 25. Let’s take this as a lesson for the mortal: negative split running works, don’t go out to fast due to over-excitment and end up crawling to the finish line.

However, there is something to be said for going out blazing saddles from the gun IF you know you are capable of hanging on to that heated pace as Wilson Kipsang and his 2:04:44 win is an example of just that. (Shout out to all Prefontaine fans here, we know our American harrier was known for running all out from the gun regardless too.) Kipsang literally creamed the field as second place was over 2 minutes behind.

Going out in 4:39 for the first mile, even a 4:30 14th mile, is a risky move even if you are in fantastic shape. The marathon is a tricky beast of a race, a lot can happen over those 26.2 miles and to an extent there are some variable you just have to leave up to chance and hope that things line up in your favor come that day. Even so, when pulled off, such feats are astounding and have to be admired.

Back to mere mortal running realm, there is always something we can take away from what these top runners achieve and accomplish.
* Have confidence. Both of these races are examples of running with confidence but in two different ways. On the women’s side it takes confidence to have patience. It’s been said that it is the runner without confidence who isn’t secure enough in their ability to stay controlled early in a race, as they doubt that they will be able to close strong. Mary Keitany had patience and the confidence in her fitness, and herself, that she could still beat out her competitors come the latter stages of the race. On the men’s side, Wilson Kipsang clearly had the confidence in himself to go out in those heated times. No doubt he’d been assured of this from previous workouts; he knew he could handle that on race day. Have confidence in yourself; it’s natural to be nervous on race day, but know you’ve put in the work and are ready.

* Run your own race. Don’t run someone else’s race or get too hung up on your competition and what they are doing. Races can always play out a myriad of ways so be prepared for that; go into each one with a few different race plans depending on how the actual race plays out and how you are feeling. Having a few different plans to choose from mapped out beforehand makes it infinitely easier to run YOUR race; making decisions on the fly in the thick of things can be stressful and lot harder in the moment.

* Reach and run. Everyone is motivated by different things; for some it’s the elite runners and for others it is their neighbor who never ran a step until they were 50 and now is avid about fitness. Whatever motivates you to keep at it is great; the London performances should still be able to inspire you to keep setting goals for yourself and are fine examples that CONSISTENCY and staying the course with training and the bumps along the way are worth it. Running will always come with up’s and down’s…be prepared to handle both; relish the up’s so you can recall them during the down’s. Set goals for yourself and reach for them; they don’t have to be PR’s or even times but perhaps just staying consistent. Whatever it is, your mind is often your biggest limiting factor and the thing holding you back.

That’s enough words out of me for a Sunday! I hope you are all having a wonderful weekend and getting your run or sweat on in any way…if you were throwing down some 4:59 miles too en route to a marathon then my hat is tipped to you. 🙂

1) Do you follow elite running? Do their races inspire and motivate you to achieve your own goals? If not, what does inspire you?

2) When you race, do you tend to go in with a few different race plans and goals?

3) What do you think an example of running with confidence is? How do you gain confidence in your running and yourself with running?

4) What is something you are reaching for? A goal with running or anything related to fitness?

Running, Racing, Tapering, Peaking and Avoiding the Burn-out Factor

Posted on April 22, 2012 by Cait — 8 Comments ↓

Bring on track season! All us track nerds and nerdettes are no doubt loving that those high energy, big draw events are kicking off, all culminating in the grand daddy of them all which we wait for every four years, the Summer Olympics. I’m partial here, but the Summer Games are so much better than the Winter ones, am I right? 😉

Still, even though Mt. Sac, Stanford, and Hayward Field are hosting some pretty big ticket track meets that always boast a quality field, awesome races, and packed stadiums, technically it is still really early in the season. We’ve yet to even hit May here and while it’s always nice to have a fast time under your belt the important thing is to be running your best at the END of the season for those championship races. (An exception can be if you need a qualifying time, which is always nice to get done earlier rather than later because it can be a huge stress reliever.)

If you missed the article I wrote featured in the May issue of Running Times, you can read it online now: “Blazing Start, Mid-Season Blahs.” No one wants to be the runner who lights up the track in the first meet of the season but never even makes it to the starting line of the championship races come June and July.

Timing your fitness, what many call peaking, is a tricky beast and there are a myriad of factors to be considered. Part of it is timing your training schedule, another is making sure you’re running your workouts at the appropriate level, adjusting volume levels, and what kind of workouts you’re doing are just naming a few.

You don't want to feel like you're dying AND still watching your times take a nose-dive.

Watching your workouts take a nose-dive as the season progresses, feeling overly fatigued and dreading each run because the miles take infinitely more effort and still are slower than you’d like is mentally crushing. This can happen even if you’re not racing in a structured season, the burn-out factor can happen to the best of us…the big question is whether you are able to turn it around and start feeling like there is some life in those legs!

The article covers some key elements to reversing the burn-out feeling, but I’ll just give you a few other thoughts here too:
* Know your body and the situation: Everyone handles training differently and a part of racing and running your best is being attuned to your body and how it adapts to different workouts, work loads, stressors, etc. There’s the ‘lag effect’ that often happens whenever you add something new to the training routine, change coaches/programs, increase volume, increase intensity, etc. The adjustment period can mean that you might actually have to take a few steps back before you adapt and then start to improve again. If you know this is going on, you can trace this to feeling burned out; the difference is here, it’s usually a case of needing to stay the course, stay patient, and wait until you crest the hill.

* Too much too fast and too soon: Getting overzealous and overly excited (it can happen!) for an upcoming season can lead people to spike their miles and hammer their workouts way too early in the season. Remember the 10% mileage increase rule (only go up that amount in mileage each week) as well as the fact that reining it in at times can be the harder, but smarter choice to ensure you last the full season.

* The glass analogy: Think of your entire season as a glass of water; the water is a combination of both physical and mental energy, both of which you need to perform at your best come the big time, late season races. You want to really only be sipping that water in the pre-season and early season races because the goal is to save the majority of that water for the championship races. For those races you’ll want enough water left over to not just take little sips, but some gulps so you can really take your game up to the next level. If the glass is already empty come that time you’re not going to be able to do that.

* Mental approach to racing and running: Over-racing can lead to mental energy being zapped too much too early; it takes a lot to talk yourself up and kick it up for a race compared to a workout. Take each race and think of how it plays into the big picture; if it’s a little meet you shouldn’t approach it the same as the national finals. Set a goal for each race depending on how it fits into your grand plan; if it’s not a major race, part of that goal is to take a more relaxed approach to it so you don’t drink too much of that water.

Time and pace your season right so you race your best when it counts the most.

That dead feeling in your legs is NO fun; honestly we’ve all starting digging ourselves into the hole of feeling burned out (physically and or mentally) at one point or another, but it IS possible to avoid digging all the way to the Earth’s core. Put down the shovel and looking up to the sun. 🙂
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In case you missed my BIG NEWS about the very first Arty Runnerchick running shirts…feel free to catch up on the announcement. 🙂
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1) Have you ever dug yourself into the hole I’m talking about? Were you able to turn it around? This applies to people who don’t necessarily race track, over-training can happen to everyone.

2) How do you distinguish the burned out feeling versus just being tired for a few runs, workouts, or days?

3) How do you save the water in your glass so that it lasts for the whole season and there is enough to drink more of it for the big, key races?

4) When’s your next race, did you race this weekend?

Back to Running After a Long Hiatus and Tackling GI Distress For Runners

Posted on April 17, 2012 by Cait — 21 Comments ↓

Here’s what you relearn every time you get back to running after a long hiatus:

When you hit that slap of back to running reality it's a combo of pain and ecstasy to be back. 🙂

* Cross-training is just that. Nothing is the same as running, mentally and physically, and while you’re a world better off doing that tedious cross-training, it’s still a cold slap of reality when you get back to the real deal. Hello, muscles, almost forgot about you until you were sore again.

* Thank you muscle memory. That slap of reality stinks but it’s kind of crazy how the hazing period isn’t that long…thankfully the longer you’ve been a runner the more your muscles remember how to slip back into runner mode. Push past those initial harder than they really should be runs and you start getting back to your self.

* Nothing clears you out like running. Forget Activia or colonics, sorry if I err on the side of TMI, but it’s true, running keeps you regular.

This segues into my topic for today…the guts, the intestines, and GI issues on the run. I know some of us runners are ‘blessed’ with more than our fair share of these troubles and I’m one of them. Sometimes it’s totally unpredictable and you just do a slight prayer to the running Gods before each hard workout, race, or long run that you won’t have a GI disaster.

The tricky thing with these types of things is that they are different for everyone and really tough to nail down a remedy for. Experts suggest:

* Eating bland foods that sit easy in the stomach. You could call these ‘low residue’ foods, they don’t have much bulk (read as fiber). Examples would be plain, white rice; Dathan Ritzenhein goes to this before his big races because he knows that is what works for him. Other athletes find that drinking their last meal of caloric intake keeps them safe; just make sure it’s a drink that is more than just electrolytes and actually has carbohydrates and sustenance.

* Don’t over-eat. I have a very temperamental stomach and to be quite frank like to run first thing in the morning before breakfast. If I were training and had a hard workout I’d get up earlier and have some oatmeal, but it would have to be a few hours before. Planning your meals helps, and you can revisit my article about ‘Timing Your Fuel’ in Running Times.

Real book, I made it, you want one? 🙂

* Eating on the run. If you’re training for a marathon or doing a really long workout things get even more complicated. During exercise the blood is being sent to your muscles doing the work and all the energy being spent is geared towards getting you to perform; this means that there isn’t the extra blood supply to then go to your stomach and start doing a ton of digesting. For this reason that’s why sometimes people can get into trouble eating just too much during their event; estimates are that you should consume roughly 200 calories per hour of exercise if you’re running more than one hour but everyone is different. Again, liquids are your friend.

* The night before. I know going into a morning run the possibilities that there will be a pit-stop in order are much higher if I’ve eaten a certain kind of food the night before and had a bit more than my fair share. I’ll call it the “Well, I know I’ll pay for it later but it’s worth it right now” effect. Today’s run was brought to the OD of Entenmann’s cheese filled coffee cake last night…but it was worth it. 😉

* Other remedies. I’ve talked to people who swear by this or that supplement, I’ve known people who have had their GI problems solved by acupuncture, there were periods where I’d have to pop an Imodium before every hard workout or long run and it seemed to help. If you’ve suffered with this issue enough you’re willing to try or do anything.

Even with all of this there is never a sure bet. Every GI sufferer sympathized with poor Paula Radcliffe during her marathon pit-stop and it proves that 1) don’t be ashamed to talk about these things because nearly every runner has experienced it 2) don’t make fun of people pulling the bush dive, Karma is a bi*** 3) we’ve been there and if nothing else, try to laugh at yourself, it’s the only way to keep on going.

Still, even after all of these slaps of back to running reality (seriously, the last pain free running this runnerchick got in was somewhere around Halloween!) it is SO worth it, gurgly guts, sore muscles, and all! 🙂

1) What’s the longest you’ve gone without running? Did you cross-traing during that time?

2) What’s one ‘slap of back to running reality’ you have?

3) Do you have stomach or GI issues? What have you tried and what works for you?

4) Is there a certain ‘trigger food’ that you know will set off your stomach? Are there times when you throw caution to the wind and dig in anyways??
Pretty sure we all do it, I’ve got a friend who is nearly Lactose intolerant but orders up the biggest sized Blizzards if she’s sure an easy day is on tap for the next day.

Runners are Hot: Staying hydrated and running when the temperatures rise

Posted on April 16, 2012 by Cait — 17 Comments ↓

You’re starting to sweat and you haven’t even started running yet.It’s hot. Summer is fast approaching and good old, Mr. Sun is making his appearance. It doesn’t feel like long ago you were suited up in full running tights, long-sleeves, and gloves and now you’re donning a sports bra, shorts, and still feel over-dressed.

The heat will zap your energy...

Heat is a touch competitor, and if you’ve been following any of the Boston Marathon buzz it was getting rather toasty over there for those runners. When there had been talk of World Records being set weeks ago that tune started changing when weather conditions started to become a factor. A little ironic being that this was the 30 year anniversary of the epic race between running greats Alberto Salazar and Dick Beardsley, rightly coined the ‘Duel in the Sun’, where a combination of heat and an all out racing effort changed both runners forever.

The thing about racing in tough conditions is that EVERYONE is effected, so while you’re suffering so is everyone else. However, getting acclimated to such stressors will greatly improve your ability to perform in them. As excruciating as it may be to even think about, that’s why before the Beijing Olympics some top athletes went running at the hottest time of the day and donned full sweats or sauna suits. They also would weigh themselves before and after to see how much fluid they lost due to sweat and made sure to replace that; it’s 16 ounces (2 cups) of water and electrolyte containing drinks you need to drink for every pound of body weight lost.

Dehydration is dangerous and crippling performance wise, but it works against you not just on THAT day but it’s also a cumulative thing. You need to be consistently hydrating yourself every day; if you never drink enough and then pound a ton of water the day of your race it really isn’t going to be doing you any favors. (A side note, you could actually end up over-hydrating which can be just as dangerous if your electrolyte balances become too low.)

We’ve all heard that fun little pee-test scenario, you want your urine to be as clear as possible not bright yellow.

On those days you wish you were at the beach so you could jump in the water...

For every day training, when summer comes along I’ll admit to not being all too stoked to head out in 110 degree weather for my run. I get all salt crusty and come back looking like I’ve been out swimming, true story I’ve been asked that before. 😛

Best things I try to do during those hot summer days:

* Less is more. I long ago got over being afraid to don just a sports bra and shorts, it’s not worth suffering. I even envy the guys who can go on full-shirtless style…lol.

* Go early or go late. Don’t run during the hottest time of the day if you can avoid it. Unless you’re racing at that time and trying to get acclimated, be safe and do yourself a favor and catch the cooler temps if you can.

* Drink like a fish. Not of the alcoholic variety, duh, but make sure especially during these times you’re extra conscious of your fluid intake. That’s both water and electrolyte containing drinks. If you have to, weight yourself before and after a run to see how much you’re sweating out just in that run.

* Toting hydration.I don’t normally run with a water bottle but if you’re going out in extreme conditions or for long workouts think about that option. If you’re at the track grab some sips between intervals or if you’re on a run you can make planned stops where you know drinking fountains are.

Be prepared if you know race day is going to be toasty.

For races you know you’re going to be in hot conditions:

* Seek shade.Heat isn’t just energy zapping while you’re running but also if you’re just standing or sitting in the sun for hours on end. Try to stay in the shade, or inside, as long as you can prior to your race.

* Know your body and your distance. Everyone is able to handle heat less or better than the next person, know if heat is your krytonite and be smart. The longer you distance is the more you may want to hit up those drink stations. You may also need to reassess your racing plan or goal time.

* Double don’t go out to fast. Heat slows times and it will also exponentially kick you in the butt if you go out faster than you should in a race or any run for that matter. Go out conservative if you know it’s a scorcher.

* Training simulation. Getting back to becoming accustomed to racing conditions, you may be well off to take measures prior to your big race to get acclimated to those conditions. You don’t necessarily have to strap on a sauna suit, but do some of your runs and workouts at the same time as your race will be and at the same temps you’ll be racing at.

* Still warm-up. Don’t skip a warm-up just because it’s hot and you think you’re warm enough already…that’s not smart. Do your same routine, go a little slower if you have to, but still get your body primed and ready to run fast for your event.

We can’t control the conditions outside but we should take measures to best prepare ourselves to sweating it out in them. On that one, let’s raise a water-bottle in a toast to getting toasty. 🙂

1) Do you like running or working out in the heat or cold more?
I’m a weenie, I like running in ideal weather all the time. 😉

2) What do you run in on really hot days?

3) If you know it’s going to be really hot for you run or your race what do you do to prep for it?

4) Do you pee clear? 😉 Actually, are you really good about being hydrated?
I do and I am.

5) If you hit up the gym do you like to have a fan blasting on you?
A necessity, I wish I could hire one of those big ones they use for photo shoots sometimes. 🙂