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In exactly five days, I will have completed the Chicago Marathon, hopefully in less than 3 hours and 35 minutes! E will have also just crossed the finish line, where I hopefully watched him crush his PR by 20-30 minutes. Visualizing this makes me incredibly excited – it’s been a long time since I have raced such a major marathon, with the support of both my parents and E, and I can’t wait.
However, right now, I’m a mess! I have mountains of school work to do this week, as well as a midterm and several assignments immediately after the race, and I can’t focus on any of it. I thought I could distract myself by concentrating on school, but I’m completely useless. Every time I attempt to be productive, I obsessively check the weather (which is looking increasingly chilly…), revise my pre-race menu, search for Chicago marathon news, freak out over phantom leg pains or watch videos of the course (for whatever reason, this one really scared me – what’s with the music?! I was practically crying by the end!). This taper is driving me INSANE.
My taper started on my 31st birthday, which capped off five days of celebrating and decadent eating. I had a great time and thankfully my last long run slightly offset my indulgences, but I’ve watched my racing weight slip away since then, which isn’t good because that of course equates to precious speed lost. With my reduced mileage and carbo loading beginning on Thursday, I guess I just need to concentrate on not doing any more damage. Funny how quickly your body can go from toned to squishy! I’m sure part of that is the usual taper crazies – i.e. thinking your muscles are wasting away, legs not working, imagined pain etc. We’re only talking a few pounds at most. E and I have been trying to keep each other on track – here’s a note I found in the fridge (I have a weakness for almond butter):
I haven’t felt this nervous prior to a race since I ran NYC. I know I just need to take a deep breath and remind myself that I’ve trained to the best of my abilities and am ready to kick butt on Sunday. I can’t wait to see my parents, see Chicago, experience the energy of the crowds and celebrate yet another marathon victory with E. I believe that I can achieve my goal – at the very least I can certainly PR – but I’m still terrified. I vividly remember how hard Portland was for me – how I fought (unsuccessfully) to maintain pace and how I practically collapsed at that finish line. But I also remember how troubled my training was before that race, especially how I only reached 18M once. I had just completed an intensive RRCA weekend and felt mentally fatigued. With three 17-18 milers, one 19 miler and two 20 milers under my belt, I am WAY more prepared for Chicago than I was for Portland! Okay, maybe school is causing an equal amount of mental fatigue, but still – I got this!
There are three main obstacles that could stand in my way:
1. The weather, which is out of my control so I will just have to roll with whatever happens. Freezing temperatures aren’t ideal but I suppose I prefer that to high 80’s! So much for my running skirt…time to bust out my compression tights and arm sleeves!
2. GI issues, which will always be my greatest paranoia. That is somewhat in my control, but still you never know. I just stick to a specific menu three days before the race and pray that I will never again suffer through what I experienced in Paris. Never. Again. (PLEASE!) My stomach has remained strong in my last two marathons so I just hope everything goes well this time too!
3. Myself – it’s so tough in the second half of a marathon to keep negative thoughts at bay, particularly if you are struggling to stay on pace. I just hope I have enough mental strength and faith in myself to not let failure be an option! That is how I BQ’d in NYC, and that is how I will BQ in Chicago. I know I can push my body further than I think it will ever go because I have done it before – and I will do it again. I’m eager to find out what I can accomplish!
As impatient as I am right now, my body needs this time off to recover from so many months of hard training. I incorporated more long runs into my overall plan, which is a first for me, and squeezed in a few challenging speed/strength circuit workouts after the Bronx 10 miler. My hip isn’t 100% but I hope it will remain okay for the race. As for marathon pace, my attempts have been somewhat hit or miss lately. I think when the time comes, I will have a general sense of where I need to be (8:10/11) and will try my best to remain on pace until mile 20. I must run my own race and not get overly excited at the start, given I am way up in corral B. I have started out slightly too fast in every marathon so far and have certainly paid the price (especially in Portland). I created my own pace bands with Races2remember as I usually do, so that should help!
The decreased mileage is making me feel sluggish, but that is normal – by Sunday I will feel revved up and ready to go. The nerves come in waves – my stomach is churning as I write – and I am trying to let them wash over me. Now it’s time to relax, do one last short MP run (tomorrow) and focus on the task at hand. Oh yes, and maybe do some school work so I don’t fail my classes.
I’ll try to say hello from Chicago – but in case I don’t get the chance and you’d like to track my progress, my bib number is 3824 and I am in the first wave at 7:30am. Good luck to everyone racing this weekend!
Nothing like running in a downpour and getting soaked to the bone to kick off the week! It’s NASTY out there for sure – but it kinda felt good after the heat of Saturday’s Brooklyn Half Marathon. Okay, maybe only for the first few minutes (as I still try to get water out of my ears)…
As I mentioned in my last post, I wasn’t sure how this race was going to go. Both E and I were a bit of a mess this week – E in particular, with jet lag, the beginnings of a cold and no recent experience running in warm weather. We ended up missing our sub-1:50 goal by a few minutes, but it was still a great race and a fun, productive weekend overall.
We woke up at 4am to eat and arrived at Prospect Park around 5:45am – surprisingly we were both feeling somewhat awake! Even at that early hour, it felt a little too comfortable out – no need for garbage bags or long sleeved shirts. Yep, it was going to be a hot one!
The race was fairly well organized – we dropped our bag and headed to the start. My one complaint was that there were no bathrooms in the corrals, which closed at 6:40am for the 7am start. E had to make a last minute run to the trees! I was tempted to do the same but managed to control myself.
The first couple of miles of the race were CROWDED – much more so than the NYC Half, partly because the roads were a bit more narrow but also because we were of course quite a bit further back than where I usually start. It was frustrating having to weave so much and zapped some of E’s energy, but eventually we got into a groove and we were right on pace by mile 2.
However, by that point, it was already obvious that E was going to have some trouble with the heat. I established a system for each water station to try to keep him hydrated and moving at a steady pace – I would sprint ahead to grab two waters – one for him at that point, and another one for a half mile or so later to carry him through to the next station. It was a bit hard to keep the water in the cup as I ran, but I managed to keep enough in there most of the time (once I handed it to him and it was empty – oops – he was pissed!). It was a good system for the most part – and a great fartlek workout for me – although he did say that later in the race when he was really struggling, my offering water in between miles was a slight distraction from his attempts to “get in the zone.”
Once we hit the big hill after mile 4, he started to struggle a bit. We were still within reach of our goal as we left the park around mile 7, and I tried practically every motivational technique I could think of to get him to keep up with me and make up lost time in the park, but it just wasn’t working. I was hoping we would at least get him a PR (under 1:52:40ish), but he kept slowing down with each mile and by mile 11/12 it became clear that it wasn’t going to happen unless he really picked it up.
It was a slightly frustrating experience for me. I was concerned about him in the later miles so that was of course my priority – making sure he was okay and staying hydrated – but I also really wanted him to reach his goal and I couldn’t get him to stay anywhere close to on pace. You can only do so much to get your runner to stay with you, I suppose! It just wasn’t his day. I did get a compliment from another runner along the way that I was a “great support team” so that was nice.
I’m not sure why, but every NYRR race lately seems to involve narrowing roads and multiple sharp turns in the last 400 meters. Very annoying! In this case it didn’t matter so much as we were already off our goal, but I was still trying to get E to pick it up at the end. There was a slight bottle neck as we turned onto the boardwalk and then it was a straight shot to the finish. After all those miles of trying to get E to stop slowing down and to keep up with me, he suddenly sprinted towards the finish like a bat out of hell. We had joked that this race – our first race we were running together – would be his golden opportunity to cross the finish line before me (I had told him that would be his reward if he reached his goal). He had been struggling so much I was shocked by how fast he was going – I obviously wasn’t going to let him finish first so I went into full gear. A woman was right in front of me so I had to slow down at the last second, thinking E had finished first, but guess what? We tied, with a time of 1:53:57 – haha! Nice try, E – you will never beat me!
Despite not reaching our goal, finishing together was pretty special. He gave me a big sweaty hug and it was just so nice to share the actual finishing experience. I was proud of him – even though that sprint indicated a bit too much left in the tank, I know he tried his best.
I was also really pleased with my first pacing experience – it certainly is a fine art, figuring out how to motivate your runner, what to say (if anything), what to do if your runner is struggling etc. You need to know your runner well, and you also have to accept that you can only do so much to make it happen! I also discovered that running a half around that pace with minimal training is not a problem at all for me – it wasn’t easy but I wasn’t working that hard either, so that’s good to know for the future, as I definitely plan to offer pacing as one of my coaching services. I would certainly pay someone to pace me, sprint ahead to get me water etc!
We met up with my running buddy afterwards, who got a PR – impressive in that heat! It was my first time in Coney Island and we had a great time wandering around on such a beautiful day and in such a festive atmosphere. I would definitely do that race again!
We tried to wait on line for a Nathan’s hotdog but it was just too long…oh well, another time!
We did, however, have some amazing food later in the day in the West Village. We wandered all around town and ended up meeting a friend at a great little restaurant with outdoor tables. A bottle of bubbly, pizza, salad, burrata, sunshine….oh yeah, it was awesome. My first weekend without any studying to do, in great company and incredible weather! It felt amazing.
And now, after a wonderful weekend, I’m flying to California. Time to head to the airport! My family, friends, redwood forests and beautiful beach await me…
Speed, efficiency, time management, pacing, performance – these words are very much on my mind right now, both in my athletic training and everything else that goes on each day. Why? Because I’m realizing that now more than ever I simply can’t afford to waste time.
I’m trying not to put *too* much pressure on myself, but after a lackluster 2011, I really want to get back in the game this year. I want to do well in the NYC half. I don’t have to PR, but I want to at least get close to my PR, since I haven’t done that since September 2010. And I want Boston. My opportunity was taken away from me and I want another one. Surely that’s not too much to ask?! My chosen race is Chicago 2012. I know that puts me into an even later registration date if I do qualify, and training will be really tough with school and work, but I’ll give it my best shot.
My recent time on the track will help me get there. Today, I had on my schedule 1M, 2x2M at goal half marathon pace with 800m recovery, 4x100m strides with 100m recovery, 1M. It was really daunting, given I haven’t done tons of tempo work lately, plus it is a miserable, cold, windy and rainy day here in NYC. However, I managed to get myself out the door, and decided to simply go for it. And guess what? I did great. It was hard and I’m feeling very sore right now, but I felt strong while I was running and am pleased with my pacing.
Originally, the idea of running so many laps around the track wasn’t very appealing, but it went by quickly compared to the treadmill since I was focusing on each lap in order to keep track of my time/pace. I was aiming for somewhere around 1:50-1:52 per lap, which equates to 7:20 – 7:28 min/mile. I also would’ve been fine with averaging anywhere up to 7:38 (which is a sub-1:40 half marathon), but ideally I’m trying to get at least 1:39 (7:33) or closer to my PR of 1:37 (7:24). My overall average pace was 7:23 across 4M, and my splits were 7:21.1, 7:22.2, 7:23.9 and 7:23.4. I started too fast and I slowed down, but we’re talking less than a three second range, so that’s fine. I don’t really know if I have such a fast half marathon in me, but I want to give it a shot. I need some sort of positive race experience (in terms of achieving a fast time) to give me confidence for Chicago.
More importantly though, I desperately need to become more efficient with my time when it comes to school and everything else, including this blog. I need to strip everything that is not school or work down to the essentials – and I need to start prioritizing. As much as I love this blog, it has also become a very successful way to procrastinate. Yes, I confess – I am currently procrastinating. A huge mountain of homework is waiting for me and instead I am choosing to write. Bad, very bad. Writing, cleaning and cooking – my main procrastination methods! I keep thinking I have “all day” to do a huge list of things, but the reality is that those hours fly by and before I know it, it’s 6pm and I haven’t finished any of my work. Today is a perfect example. At least I got my track workout done…
I guess I need to lock myself in a library until I get used to being back in school and can work at home without getting so distracted. There’s no way I’ll stay afloat otherwise! But it’s also about pacing myself while I’m studying. I’m just too slow right now, partly because I haven’t been in this type of environment for so long, but also because I’m letting my perfectionism get the better of me. An assignment that should’ve taken me less than an hour took me over three. In the time I took to read one chapter of my Physiology book (which is the only reading I’ve done – I’m so behind already), I thought I would’ve finished at least two. Granted, I was trying to study it not simply read it, but still. I keep surprising myself by how long it’s taking me to do pretty much anything. At Yale, I juggled my music with a heavy course load and so much more and I got straight As. There’s no way I could’ve done all that while working at my current speed!
I’m reminding myself that I’ve only been in school for a week – and I really loved my first week! Every class is interesting – even the one with the horrible textbook – all my professors are wonderful and I am 100% positive that I made the right decision to pursue this degree. This weekend is my opportunity to catch up on my work, since I don’t have class on Fridays. I want to go into my second week feeling like I’m organized and on top of all my material. I can do it!
Everything – whether it’s pursuing a running goal or a major career change – takes time, hard work and perseverance. This is a huge adjustment and I just need to get the hang of things again. I’m highly motivated to do well in my classes this semester – paying for them myself certainly helps with that – and I’m confident I’ll get back into an academic groove, just as I know I’ll get back into my running groove.
Have a great weekend everyone! You know what I’ll be doing…
I just completed my last run of 2011 – it’s officially time to celebrate the New Year!
Here are my pre- and post-run shots:
I met up with the same women I ran with last week in Nisene Marks, which was really fun. While they stopped at 6M, I continued for an additional 3.6 so I could reach 1,166 miles on the dot for 2011! Well, that’s according to the RW running log at least, which I started in October 2009 and use mainly to keep track of my shoe mileage (it has a great feature that allows you to track various shoes you use). I just discovered that according to Garmin Connect (which is my main running log), I ran 1,200 miles. I’m not sure what happened there, but obviously I’m going with the higher number!
Here are my stats from the RW running log:
And here’s a nice, colorful graph from the RW log:
Here’s Garmin’s report for 2011:
My number for 2011 isn’t quite as high as 2010, where I reached 1,290 miles (according to RW), but I’m still very pleased, especially since I only ran one marathon this year. Let’s do a quick recap of the races I ran in 2011 (relevant blog links included):
Mornington Chasers 10k (March), Fleet Half Marathon (March), 17k Kentmere Challenge (June), New Forest 10 (July), Reykjavik 10k (August), Pacific Grove 10k (September), Portland Marathon (October), Windham Turkey Trot (November) and The North Face SF Endurance Challenge Half Marathon (December).
2011 was relatively light in racing compared to 2010, due to injury and one fewer marathon scheduled. I have a feeling 2012 will hold even fewer races in store for me, between school and everything else, but you never know! I found out yesterday that I was accepted into the NYC half marathon in March 2012, so that is now officially in my racing calendar. E got in too, which is very exciting – another excuse for him to come visit me from London (not like he needs one…), if he hasn’t already moved to NYC by then. I also found out that registration for the Chicago marathon begins on February 1st. E and I both plan to sign up. Come on, BQ!
Lastly, I completely revised my Goals page, if you haven’t already checked it out. I wanted to reflect on what I did and did not accomplish in 2011, and what I hope to achieve in 2012, not only in terms of running but other areas of my life. All in all, it’s been a momentous year – I quit my job and moved back from London, became an Aunt, turned 30, qualified as an RRCA coach, got into grad school for Nutrition and much more. 2012 is going to be challenging and intense, but I have a feeling that even bigger and more positive things are coming my way!
I’m off to the airport now to pick up E – best NYE gift I could possibly ask for! I can’t wait to see him – it’s been a month since we said our goodbyes in Boston and I’m really looking forward to spending the week together. We are having a low-key celebration tonight with friends, but are planning a couple adventures later in the week including trips to Yosemite and to Napa. I can’t think of a better way to kick off 2012!
Happy New Year!!
After six weeks of anticipation, I received some incredibly exciting news via email a couple days ago: I have been offered a place in NYU’s master’s program in Clinical Nutrition! I just accepted my admissions offer and am officially on the road towards becoming a Registered Dietitian. YES!
I received NYU’s email upon returning to my car after a relaxing, restorative 6M run in Nisene Marks. My legs were a bit sore from Sunday’s race, but I was feeling anxious about still not having heard from NYU (they did say late November OR early December, but I am not the most patient person…) so I needed a distraction from constantly refreshing my email inbox. My application was strong and I had faith that I would probably get in, but you never really know and all the waiting/obsessing was making me paranoid.
Also, the weather was crisp and sunny – far too perfect to be cooped up inside – and I really missed the redwoods. My last run in the forest was the morning I flew to NYC in late October!
The run was lovely. All I could hear were my own footsteps and it smelled like Christmas trees. I stopped three miles in before turning around and took some time to listen to the creek and appreciate the peacefulness. Ahhhhhhh. What a special place. I took deep breaths, closed my eyes and reassured myself that everything would be okay, no matter what happened. And hey, if I didn’t get in, that meant more time to enjoy California and my favorite running trails!
I got back to my car, checked my phone and almost like magic that email I had been awaiting for so many weeks suddenly appeared. See what going for a run can do?!
I started screaming “I’m in!” and jumping up and down. Some mountain bikers next to me gave me strange looks. “Sorry, I just found out I got into grad school!” I continued my silly happy dance and then made a bunch of phone calls. My family and friends have been incredibly supportive and encouraging throughout this whole process – it felt wonderful to share the good news with them and receive so many kind words in response!
I cannot tell you how relieved I am. Classes start on January 23rd which means everything is happening VERY quickly. I have an endless to do list to get myself prepped for my first semester, including scholarship applications, finding a place to live, figuring out which classes to take, finding part-time work (I won’t bore you with the rest). I also have a VERY long road ahead of me before I can call myself an RD. It’s quite overwhelming.
However, I don’t have to do another round of master’s applications, take the GRE’s or figure out how to complete my prerequisites in California over the next six months when it’s practically impossible to get a space in a local community college course. I don’t have to deal with the fact that the various other schools I was considering all have different prerequisites. And as much as I love my parents and Santa Cruz, I no longer have to live at home, which is a bit embarrassing at 30 years old.
I got into my top choice program and get to start in just over a month – I am so fortunate!
I’ll miss California and my family (moving to NYC at the start of winter?! yuck) and am daunted by how expensive studying in New York City will be, but I know this is a worthy investment, and I am ready for this change. After so many months of talking about pursuing this new career, I’m finally taking action! No more waiting and worrying – I’m moving forward, or perhaps I should say, Eastward!
It’s pretty amazing to think that I quit my job three and a half months ago with only a vague idea of how I might achieve my goals, and suddenly here I am, at the start line. Once again, I have proven to myself that when I set my heart on something, I always make it happen. All I need is a vision, hard work, perseverance and faith in myself. I can’t say I’ve always had these things in abundance – I have my moments of crisis and self-doubt – but somehow I always manage to do what I set out to do. Knowing this helps give me the courage to keep going after what I want, particularly when what I want kind of terrifies me!
In terms of running, I feel newly inspired by my acceptance to pursue my dream of running a 3:30 marathon. Compared to last year, 2011 has been relatively mediocre in terms of racing, with mental burnout hindering my success in the first half and injury plaguing the second half. It’s time to get my racing spirit back, both mentally and physically. It may not happen during my first semester in school – I really want to focus 100% on academic over athletic success – and I currently have ZERO 2012 race plans (the horror!). I am strongly considering the Chicago Marathon in October, maybe a couple half marathons and another marathon earlier in the year too, but I haven’t committed myself to anything yet.
Either way, it will happen. Just like I told myself I was going to become an RD this past summer, and am now on that path. I feel empowered!
My four days in Portland were just as physically and mentally exhausting as I imagined they would be. When I wasn’t attending my intensive two-day coaching course, I was either playing with my adorable one and four year old second cousins, preparing for/running/recovering from the marathon, battling with my pre- and post-race insomnia or traveling. However, the visit was incredibly interesting, gratifying, productive and most of all, FUN! I didn’t have much time to play tourist, but from what I was able to see as I flew into, ran around and ate and drank my way through (the breweries of) Portland, I am excited to return! Oregon seems like a cool state, with tons of beautiful hiking and trail running opportunities, although perhaps better explored during the summer.
It feels good to be back in California (I flew home late last night) and to finally see some sunshine after so many dreary days in Portland! I decided when I woke up this morning that I had earned a day off to recover, watch horrible shows on TV, get a massage, eat cookies for dinner and catch up on a few things – including this blog – before diving back into grad school application madness, taking my online RRCA coaching certification exam and preparing for my 5-week whirlwind NYC – London – Boston trip, among other things. It can all wait until tomorrow!
So without further ado, how did the Portland Marathon go?!
As you can probably guess from my huge smile and shiny gold medal, marathon number three is now in the bag! It was a great race but I’m so relieved that it’s over – as much as I love to run and have a marathon on the horizon to keep me motivated, I really need to prioritize other things right now. I think my body will appreciate a break from the long runs too, although I must say, only two days later and I’m recovering relatively quickly! Must have been all that post-race recovery beer…
My official time was 3:41:15 (8:26 min/mile average pace), which was one minute 39 seconds slower than NYC 2010 and 40 seconds faster than Paris 2010. It was on the upper end of my 3:39 – 3:42 goal that I set the night before the race, but it was a very solid effort, particularly when taking into account the ups and downs of (and large holes in) my training. But let’s start at the beginning…
On Saturday night, I tossed and turned as I often do before a big race until my alarm went off at 4am. I ate breakfast, listened to some music to get me in the racing spirit, looked at myself in the bathroom mirror and gave myself a good pep talk about my race goals (it helps, seriously!) and then got ready before my cab picked me up at 5:20am.
My driver dropped me off at the Hilton twenty minutes later – the hotel was only a few blocks from the start and I figured I could keep warm in the lobby and also use their bathroom (a bit nicer than a porter potty!). The Hilton also happened to be where my course and the expo were held, and thus the only familiar place to me in Portland aside from my cousin’s house!
I sat in the lobby and watched other runners congregate and mingle in between frequent bathroom trips, as I had nothing better to do and wasn’t feeling very social. I was tired and nervous – not in an excited way. I ran into a few people from my course, which was nice, but what really comforted me was catching E’s phone call right before I headed to the start. It was SO wonderful to hear his voice, even if only for a minute – I felt quite emotional as we hung up, but then just as suddenly, I finally felt READY TO RACE.
It was dark, chilly and humid outside when I finally emerged from the Hilton around 6:20am, but compared to my experience last year of freezing for several hours in Staten Island, it felt like the tropics! I walked a few blocks to the A & B corral entrance, where runners were starting to gather and warm up. We had been told to get to our corrals around this time to drop our bags, so I was quite shocked when I found only one small table with a few volunteers frantically trying to serve a never-ending line that snaked all around the block. The situation was ridiculous – made me appreciate my parents even more, since they always carry my bag when they spectate.
I waited in line for at least 15-20 minutes, which really got me nervous, especially when the line turned chaotic as more runners arrived and everyone became desperate to get their bag in the truck before the start. I had about ten minutes left by the time I got rid of my bag, which would’ve been fine except that I then had to go to the bathroom and the lines for the toilets were equally long! Thankfully, it was still dark out and I was wearing a garbage bag to keep me warm, which also gave me some privacy as I found a semi-discreet place to pee (not ideal, but not exactly uncommon in marathon starts) as well as a few minutes to do some strides before getting into place.
From here on out, it was a very smooth start. I was in the second wave, which crossed the line around 7:02. I had placed myself around the 3:30/3:35 pace groups – faster than what I was aiming to do obviously, but I didn’t want to get stuck too far back either. This probably explains why my gun time placements are slightly faster than my net time placements (a first for me), in addition to the fact that I slowed down later in the race.
My plan was to try to follow my 3:38:59 pace band as long as I could, which had me warming up at a slightly slower pace for the first two miles (later subtracted from the last three miles) and running 8:21 for flat miles and faster/slower paced miles according to the course profile. If this became unattainable, I would try to get a PR (sub-3:39:36) or as close to 3:40 as possible, since that seemed like a good benchmark. My best effort goal was to at least beat my Paris time of 3:41:55 – I could live with that.
However, it you take a look at my Garmin details, you’ll see I didn’t exactly follow the plan. The latter goal was the one I achieved, although up until around mile 23, my sub-3:39/3:40goal was within my reach. Grrr. Don’t get me wrong – I finished strong and feeling proud of my performance, which was my most important goal for the day. However, putting aside the fact that I was relatively under-trained and not feeling 100%, I have to be honest with myself and admit that I didn’t race the first half as wisely as I could have, nor did I do so in my previous two marathons (sheer determination made up for that in the later miles). Let’s take a look at the course profile and splits!
As you can see, the course was not what I would call flat – in fact, the net elevation gain was 809ft and loss 808ft, compared to 888ft gain and 901ft loss in NYC! That really surprised me, as I had assumed that Portland would be a lot flatter than NYC. Now let’s compare my pace band to my Garmin splits (keeping in mind that my watch said I ran 26.45M, and I was getting my splits many seconds ahead of the mile markers):
As you can see, I was ahead of my pace band splits for many miles in the first half of the race – I didn’t start that quickly, but then in miles 4-8 I took it up a notch. Why?! I misread my early splits and initially thought I was behind (was hard to read the numbers clearly in the rain, and I also missed the first two mile markers), used some downhills to my advantage and then got slightly carried away with the crowd and surrounding pace groups (the 3:35-ers, to be specific) once I settled into the run. I knew I was pacing too fast and I might pay for it later, but it just felt so good, and I let myself start toying with the idea FAR too early in the race of achieving an even faster time than my pace band! Silly silly me. The upshot was that I somehow managed to miss the train twice on the out and back section – I heard it approach just after I crossed the first railroad tracks on the out, and then as we crossed the same tracks on the back section, I heard a spectator shout that we had just missed it. I find it quite shocking that a relatively big race has a course that intersects with trains (they subtract the time apparently, but still), and am very grateful I didn’t have to deal with that!
By the time I reached the halfway point, I was 40 seconds ahead of my pace band, but not for long! With mile 12 came a hill, which set me back five seconds. I started to lose steam on the flat 14-15 mile section, which I’m sure is at least somewhat related to running too fast earlier on and which set me back another ten seconds. Then, I was really hit hard by the longer, more challenging hill (i.e. ramp and bridge) around miles 16-17, where I lost 72 seconds! It was actually on that ramp that the 3:40 pace group caught up with me, but I’m very grateful for that! I usually don’t use pace groups, but these extremely enthusiastic pace leaders (who shouted words of encouragement, reminded us to keep an eye on our technique and engaged the spectators) helped me stay strong up that hill and kept me motivated until I lost them around mile 23. I got some time back here and there, but by the time I reached the 20M marker, I was 37 seconds behind my pace band, meaning I was toeing the PR line and already feeling very fatigued. If I had held back my pace in the beginning, perhaps I wouldn’t have struggled quite so much in the later miles and would have been able to stay on track for sub-3:39, but given the fact that I had only run 18M in training, it’s hard to say.
Then again, one of my great strengths is digging extra deep in the last miles of a race to ensure I achieve my goal. I remember how much I struggled in NYC towards the end – similar to Portland, I started to slow down in miles 23 and 24 (although in NYC, mostly due to some big hills) and was barely hanging on when I mentally yelled at myself that I was far too close and had worked WAY too hard to give up, and suddenly bumped the pace up 30 seconds for the remaining 2.2M, bringing me under 3:40 with 24 seconds to spare. Obviously, it helps to build sufficient physical endurance in training and pace properly on race day – neither of which I really did for Portland – but I’m pretty sure that if I had been REALLY determined to get a certain time, I would’ve made it happen once again at mile 24. I remained mentally focused and relatively strong the entire way, but for various reasons, I struggled to feel sufficient quantities of that inner intensity to propel me into that last gear. Occasionally this happens, and so of course I ask myself why.
The course, spectators and general energy of the race was uplifting but nowhere near as thrilling as a race like NYC. I knew my cousins would be somewhere at the finish which gave me comfort as well as something to look forward to, but I didn’t have friends and family dotted along the course, which is always energizing. Instead, I pictured my family and close friends tracking me online, encouraging me from one mile to the next and cheering as I crossed each timing mat. This was a HUGE source of inspiration for a large part of the race, since I knew that these people were in fact tracking my progress and it made me feel like I was never alone. However, my ability to visualize their support faded as I started to struggle, and my brain was only capable of locking onto my mantra – loud familiar voices calling my name would’ve been more effective at this point!
I also wasn’t attempting my first marathon, nor was I trying to reach a lofty goal – well, running a 3:39 is a very lofty goal having trained the way I did, but I had already achieved a 3:39, and on that particular day, doing it a second time – even if slightly faster – wasn’t quite as appealing to me for whatever reason. Runners often ask themselves, “why do we do this?” when the training gets tough or nerves build during the taper, and the answer usually is that sense of accomplishment after crossing the finish line. It’s what keeps us coming back for more. I felt a huge sense of relief and pride, but certainly not that same level of elation, that rush of overwhelming, mixed emotions that I have experienced previously.
It makes me wonder – I love to run, but now that marathoning (or racing, generally) is no longer new to me, do I need to attain a PR to get that finish-line rush? Do I need to REALLY want something to engage that last gear, rather than simply be able to give every race a 100% effort? The answer isn’t a clear yes, but it certainly isn’t the same feeling when you cross a marathon finish line in a time you know you could achieve and when you have conquered the distance many times before, compared to attaining a huge goal after months of hard work or conquering an unknown.
In this case, however, it had been nearly a year since I had run 26.2M and so it did feel slightly unknown! I decided to simply hang on rather than push harder when I started to struggle at mile 24. I didn’t want to risk blowing up and figured waiting another mile or two was a safer bet. I finally started to gradually increase my pace and then once I saw the 26 mile marker, I started to sprint.
This is where my cousins shouted my name, but I was so focused I didn’t hear a thing. I was turning the corner to the final stretch!
And then at last – the FINISH LINE – and the hugest wave of relief when I heard my name being announced as I crossed it. I felt nothing but positive emotions on Sunday about my performance, which was extremely refreshing for me, being the outcome-oriented runner that I am! Two days later, I’m of course slightly critical of my race, but more from the perspective of learning from experience rather than wishing I had acted differently.
Let’s take a look at my final placements – based on my chip time, I placed 1040 of 8386 overall, 235 of 4405 women, 45 of 753 group F30-34, and my age/grade percentage was 61.23%. Portland had some great interactive tools and I can’t help but share them. The numbers are slightly different for some reason, but you get the idea!
In my last 6.2 miles, I apparently passed 212 runners and 23 people passed me. But my favorite stat by far is “For the Record, you were ahead of 80% of male finishers.” Remember that shirt I bought at the expo?! 🙂
What about the positive aspects of my race performance that are not related to my time or placement?
My stomach remained rock solid and I didn’t once feel a need to stop for the bathroom, which meant my nutrition plan for the three days prior as well as the morning of the race worked well once again (always a relief after the disaster of Paris). I stuck to a diet of low fiber, simple, carbohydrate-rich foods (i.e. plain white rice, spaghetti, white potato, bagels, oatmeal, banana, applesauce etc.) combined with the appropriate amounts of lean protein (eggs, fish and chicken) and fat (olive oil, nuts, protein sources). I hydrated sufficiently the day before the race and as soon as I woke up three hours before the start, but only took tiny sips of water after that to avoid having to go while running. I took my 5 SIS gels during the race as planned, and like in NYC, I carried an oval running bottle from which I sipped frequently to keep my mouth wet (I only need a few drops at a time to remain comfortable) and to save time when I breezed past aid stations. This lasted until mile 17ish, at which point the bottle was empty and I tossed it.
In terms of gear, I wore nothing new and had zero chaffing or other phantom gear-related injuries (other than a small blister on my toe from running in the rain) so everything I wore worked out great. My hat was perfect for the rain, and my sunglasses stayed perched on top the whole time, since I didn’t end up needing them. My hip – although aching slightly before the start – was nowhere near as painful throughout the race as I feared it might be. Actually, it hardly hurt at all – but of course everything started to hurt later on…
I didn’t feel so great once I stopped running. I was dehydrated, very wobbly and felt quite sick to my stomach – fairly normal for me, but still not fun! The finish area had more goodies (awesome finisher t-shirt and medal, 40th anniversary t-shirt and medal, mini medal pendant, roses and a Douglas Fir seedling) and food (SO many different treats, which sadly I felt too ill to enjoy but grabbed for later) than I’ve seen in any race, which was pretty cool. Strangely, however, they didn’t give you a bag for all of these wonderful gifts! I know Portland prides itself on being a green marathon which is fantastic, but I was stumbling around, hardly able to carry my own weight let alone handfuls of small things I didn’t want to lose!
I also really could have used a second water station further down the finish area. Most larger races require that you walk for quite some time before you can exit and/or retrieve your bag, and I never quite understand why water isn’t more readily available.I drank two cups at the first station right after finishing, but was still extremely dehydrated as I continued hobbling onwards, to the point where a very kind woman half marathon finisher saw me struggling, asked if I was okay and helped convince someone in a medical tent to give me one of the two small cups of water that they had (how can a medical tent NOT have water?!). She went out of her way to walk with me for 20-30 minutes (I was very slow), to make sure I found my bag and then my cousins. We had a good chat about the race and I felt so much better by the time she dropped me off. What a kind woman – runners are such great people!
Here I am, after reuniting with my cousins back at the Hilton:
And wearing my finisher shirt, with one of my second cousins:
We eventually made it back to the house, where I had some food and was able to take a 30-minute ice bath while watching TV, catch up with friends and relax. Oh, and here’s that t-shirt I mentioned earlier! 🙂
Of course, no marathon day would be complete without a big celebratory meal! My cousins took me to a fabulous local brewery (Widmer Brothers), where I had a beer (which does actually aid in recovery), a large salty soft pretzel (was seriously craving savory foods after so many sweet gels) and an EPIC cheeseburger with guac and mushrooms. I could hardly stomach it all but it was too good not to finish.
As usual, I got no sleep that night – my heart was thumping too loud and my legs hurt far too much. I got up early to hang out with my cousins and eat breakfast at a local bakery, and then met up with a really cool woman I met in my coaching course, for some REI shopping and another big, delicious lunch at a downtown brewery (Bridgeport)! It was a perfect way to spend a post-marathon rainy afternoon in Portland.
After returning back to the house and spending some more time with the kids, I headed to the airport for my evening flight. That’s when I really started to feel rough, and the bumpy cramped flight certainly didn’t help! But a night of sleeping in my own bed followed by a 90-minute massage this afternoon has put me back on the road to recovery…
My Dad and I also planted the Douglas Fir seedling today. What a nice way to commemorate an event! We put it pretty far away from the house – it’s only a few inches tall now, but apparently it could grow to be 200 feet!
My big takeaway from this weekend is a renewed sense of confidence in my marathon potential and respect for the distance. Sure, I can get away with insufficient training and still get a decent time, but it’s extremely hard on my body and unless I’m running just for fun, what’s the point? I already know I can run the distance – I’m more interested in racing to reach a goal (such as the new BQ, or finishing a trail marathon) or not worrying about my time at all (as I imagine I might do with a race like Big Sur or a destination race like Kauai). I’m also ready to take a new approach to my training – I don’t agree completely with everything I learned in my coaching course, but I certainly agree that I need to start running more long runs in my training programs.
The bottom line is that I trained for Portland, but not sufficiently – I ran a great time, but I know I’m capable of so much more! And it’s that belief in myself that I have yet to fully realize, in addition to my love of the sport, which keeps me coming back for more.
Spring marathon 2012 – what will it be????
Hello from Portland! I just completed my RRCA coaching certification course, which overall I found really interesting and useful, even if some of the things we learned completely contradicted what I have been doing in my own training. It’s been two long days for sure, and my brain is a bit tired but I’m stoked for the race tomorrow, particularly after I picked up my race bib! I mean, it has my name on it and even has some purple too – and you know how I am about purple…
I also picked up a t-shirt that said, “Some girls chase boys. I pass ’em.” Amen! 🙂
I wanted to write a quick update on my goals for tomorrow, now that I’ve had a bit more time to consider what I believe I am able to (safely) accomplish and what just feels right for this race. We spent some time yesterday discussing goals – both in terms of outcome (race finish time and place) and performance (such as “finish strong”). In terms of outcome, the instructors advised setting several goals (which I always do) – the goal you trained for, your ultimate goal (if you have a great race day) and your best effort goal (given the conditions, injury etc.). I believe I can run my a 3:30-3:35 without a doubt – but not tomorrow. Given that my hip still is not 100% better (it’s still aching a bit) and I’m going into this marathon with some really large gaps in my training (of which this course made me hyper aware), I don’t feel comfortable attempting anywhere close to 3:35.
Equally, I haven’t exactly had a stellar running year so far in terms of outcome, due to mental burnout and injury. Thus, tomorrow I would rather set my sights on my still ambitious yet possibly achievable “ultimate” goal of 3:39, with a more realistic understanding that my body may not be up for that either. If that’s the case, I’ll take it down a notch. I would love to improve my time but I don’t want to set myself up for disappointment or risk further injury either. But if I start out aiming for 3:39 (which I think I’ll do) and I still feel strong at mile 20, then yeah you bet I’ll start pushing the pace! My best effort goal will still be around my Paris marathon time of 3:41, but given that my hip is acting a bit grumpy I might stretch that to 3:45. We shall see.
Being the outcome-focused runner that I am, I often set myself performance goals but only really care about my time. Tomorrow, my performance goal is to be PROUD of my race, regardless of the outcome. It’s also to rely more on myself, rather than the physical presence of my parents and friends (who have been and will be giving me their support in other ways). I know I will be giving it my all, so whatever happens out there with my hip or the weather or whatever else, I will know I did my best on that particular day and should feel good (emotionally, if not physically) when I cross the finish line!
And on that note, I will leave you with the one and only photo I have taken of Portland (right outside the Hilton, where my course took place – that’s how busy things have been). I just ate a massive bowl of pasta and now have to get my things together for race day. I’m feeling a bit uneasy and weird, but hopefully I can quickly finish what I have to do and have some time to relax before I go to bed. My alarm is set for 4am tomorrow morning – yippee!!!
A few days ago, I was running in Regents Park when a guy walking in the opposite direction chuckled and said to his companion, “New Year’s runners” just as I passed by. Had I not been mid-hill interval and thus physically incapable of speaking, I would’ve been tempted to respond. Yeah? And what do you call the two marathons I ran last year? It was a snippet out of context, but the way he said it was obnoxious, implying that running was only something I was doing because it just so happened to be January 2nd.
But then as I was walking home from work last night, I noticed that there WERE tons of runners out and about, way more than usual. I wasn’t exactly surprised, especially given running’s recent surge in popularity, but it was as if half the City had resolved to start running home – Tower Bridge was packed! Nevertheless, it was great to see so many new runners hitting the pavement with the regulars – I particularly enjoyed observing the many different running styles and types of gear that passed me by.
By the time I got home, I had revised my opinion of that guy’s comment – Yeah! We’re New Year’s runners – what’s it to you? Okay, so running isn’t new to me, but if a New Year’s resolution is the motivation you need to get you started with or back into running, who cares? The fact that you’re doing something healthy for yourself, physically and mentally, and that you stick with it is what’s important!
If you’re thinking about running but haven’t yet started, if you’ve started and are wondering how you can stick with it, or if you’re a regular runner and are looking for some tried and tested running tips, then read ahead!
Pick a goal…or several
Your goal(s) will of course depend on your fitness level and whether or not you have run before:
- If you do not exercise regularly and have never run before, a good goal might be to run 30 minutes without stopping by a certain date. Play around with what feels right for you, but make sure the build-up is gradual.
- If you are physically fit but new to running, you probably can already run for at least 10 minutes without stopping. Why don’t you aim to run a certain number of times per week, and then gradually build up your weekly mileage (a 10% increase per week is generally the recommended amount), perhaps with the eventual aim of running a 5K race?
- If you have taken a break from running and would like to make it a regular part of your exercise regime again, think about entering a race in the near future. Using a training program might help motivate you to get back into your training.
The trick to setting your first running goal, especially if you are a beginner, is to start small. Set realistic goals for yourself – and why not set sub-goals too, for each week – so that you can feel the satisfaction of achieving them! Slowly build up to more challenging goals as your confidence grows, along with your abilities.
I obviously didn’t jump right into regular racing and distance running – over a period of roughly one and a half years, I slowly progressed from an easy run once a week to racing my first half-marathon in 1:37! And six months later, I ran my first marathon. The beauty of these early days is that you just keep improving – it’s hard NOT to feel motivated when you set new PRs in every race!
Maybe you won’t become a marathon runner, but if you stick with it, I guarantee that you’ll look back on your early days and laugh about how tough those first runs were for you!
Achieving your goal(s)
Here are some ideas to keep you motivated, based on what has worked well for me in the past:
1. Find a friend to support your efforts:
You often hear that having a running buddy will help you achieve your goals, whatever they may be. I 100% agree with that statement. As you may have already read in my running story, a friend introduced me to running 15 years ago, and another friend encouraged me to start running again two and a half years ago. It really does make a difference knowing that someone is waiting for you in the cold at 7:30am, when you hear the alarm go off bright and early and debate whether or not to hit the snooze button! Once you’re out there, having someone to chat with makes the miles fly by, or if you’re doing a tough session, having a buddy might push you to train harder than you would on your own. I’m a very self-motivated person, but even I need support to get through certain runs!
2. Enter a race to give your training more purpose:
My running buddy also encouraged me to enter my first 10K and half marathon. I was terrified, but knowing that I would have support throughout training and before/after the race gave me the courage to get on with it. Now that races no longer freak me out quite so much, I race regularly to give my training structure, as well as a greater purpose (ie improving my best times and keeping fit). It helps me stay as motivated as I am.
Even if you don’t care about times and structured training as I do, having a race scheduled will still help you keep your momentum well into 2011. Tell your friends, family and colleagues about your race and your training so far. If I did that, I couldn’t bear the thought of quitting – I would be so embarrassed if I had to tell everyone that I backed out, not because of injury, but because I simply stopped trying.
Not sure which race to run? There are so many races of all distances going on each week; I guarantee that you can easily find one in your area. For instance, Running in the USA is a great race search site.
3. Consider working with a running coach:
If your goal is particularly daunting or you just want some one-on-one guidance, you should consider working with a coach. There are tons of great coaches out there, who can provide a wide range of services to runners of all levels, varying from one-to-one coaching to online advice such as training schedules. Personal sessions can be pricey (comparable to personal training), but online coaching is quite affordable.
For my first marathon, I had two personal sessions and four months of online coaching, and it was worth every penny. So much so, that I did the same for my second marathon! I have no doubt that coaching helped me prevent injury and perform well in each race. More importantly, I acquired a vast amount of knowledge and experience that left me equipped to not only train better on my own, but also share this knowledge with other runners.
4. Join a running club:
I don’t currently belong to a club, but I know many people who do and love it. It’s not only an opportunity to get some free coaching and to run with others at your level, but most clubs are quite social and will lead you to new friends who share your enthusiasm to get fit through running. Clubs also often host races, which are fabulous for training and low-key enough that you don’t have to sign up too far in advance.
5. Use a training schedule, log and/or other tools:
Being a planner, I’m a huge fan of using training schedules and tracking my runs in various training logs. Read my post on using training logs and other tools here.
6. Focus more on what you eat and drink:
If you’re a beginner, you shouldn’t have to change your diet too much in terms of consuming more calories, but you will need to start paying more attention to the quality and timing of what you eat, if you wish to maximize the results of your efforts.
Here are a few things to keep in mind:
~If you’re doing an easy run of under an hour early in the morning, you probably don’t need to eat beforehand, especially if you ate well the night before. I always just have a big glass of water, but you may prefer otherwise.
~If you are running later in the day, have a small snack an hour or two before you run. Something like a banana, or a piece of toast with nut butter, for example.
~Within 30 minutes of finishing your run, try to eat something with carbs and protein to aid your recovery.
~Carbohydrates are necessary for runners – but aim to eat complex ones, ie wholegrain breads and pastas, and no need to go crazy on portions. Be sure to get enough fresh produce, leafy greens, lean protein, and healthy fats (fish, nuts, olive oil, avocado etc).
~Hydrate! Keep a big bottle of water on your desk at work or in your bag – if you sip little and often it won’t seem like a chore. No need to carry water with you during a run unless you are running for over an hour, unless you prefer otherwise.
7. Get the appropriate gear:
Having good quality running gear that fits you well and protects you from the elements is CRUCIAL, especially if you are training in winter. Many people ask how I get myself to run in extreme weather conditions – it’s all in the gear! Okay, the desire to run has to be present as well, but who doesn’t want to go running when fully kitted out in awesome clothing and accessories? In the right kit, you become unstoppable!
Firstly, you need to ensure you are wearing the right shoes. Get an assessment at your local running shop – it only takes a few minutes!
For very cold weather, it’s all about layering – I always wear a good sports bra and/or running tank, fitted long sleeve top and then a light but wind/water-resistant jacket, as well as long running tights, gloves, and hat or headband. This is usually enough even in the coldest conditions.
For racing/long runs, I wear long compression tights, which may or may not actually make you run faster, but they certainly aid in recovery. I love 2XU tights – they served me well in both the Paris and NYC marathons!
For sunny days and most races, I can’t run without my sunglasses – they help me stay focused and make me feel hardcore, which is exactly what I need to really push myself. I am obsessed with Sunwise‘s Breakout Black sunglasses – not only are they cheap, but they’re light as a feather and super durable. I can’t even feel them on my face – didn’t budge an inch during two marathons.
And lastly, if you’re running to/from work, make sure you’re using a proper running backpack so that it doesn’t mess with your form. I’ve seen too many runners recently with massive backpacks bouncing up and down – best to get something made for running, with waist and chest straps. I’m currently using the OMM Ultra 15Lt running backpack and find it very comfortable.
So if you’ve been thinking about running in the New Year, what’s stopping you now?!
Any questions? Leave a comment or email me at thefightandflightresponse@gmail.com.
Happy Holidays from the fight and flight response! I hope you have all managed to rest up, enjoy time with your loved ones, indulge in some delicious food and also (perhaps) squeeze in some runs or other forms of exercise! I had a relaxing staycation in London, which has left me feeling energetic and psyched for my next big challenge!
I’m still on my marathon break, having just run the ING New York City Marathon last month and the Paris Marathon before that. But having trained my heart out for over 18 weeks to smash my sub-3:40 marathon goal, it seems wasteful not to take advantage of all that hard work! Each day I catch a glimpse of my “race wall” – a wall in my bedroom that I have plastered with race numbers, medals, photos and other memorabilia, mostly from 2010 – and think, “Did I really do all of those races?! How I can keep up my momentum and continue to improve as a runner in 2011 without completely giving up my social life, travel plans etc?”
Don’t get me wrong – I loved my post-marathon time off of running and the weeks of aimless exercise that ensued! Garmin-less easy runs, yoga, new gym classes and many rest days helped me make a strong recovery both physically and mentally after having pushed myself for so long. After awhile, however, I started to get bored and hungered for new goals to keep me motivated during the dark, cold winter months – something more interesting than simply “stay in shape.”
My running coach, Sam Murphy, suggested that I enter some shorter races, which sounded like a great idea as I stared at my unusually empty race calendar. Given my increased strength and endurance from marathon training, I could perhaps achieve some new PBs! I also hope to expand my running horizons and try a few more trail races once it warms up, as well as a marathon in the fall to keep me in marathon shape before I (hopefully) tackle Boston in 2012.
Although I’ve been back into structured training for many weeks now, this week officially marks the beginning of my new target – a half marathon PB. This will be the first race I train for without any regular assistance from my coach in about a year. I’ve been very spoiled, receiving Sam’s training schedules each week as well as other general advice! You can never really predict what will happen on race day, but I’m confident that IF I stay focused, listen to my body, train wisely and somehow keep my sweet tooth in check, I’ll do just fine. I’ve learned so much from my coach and from my own experiences while training for two marathons, two 20-milers, six half marathons, four 10ks and many other races in the last year and a half (yep, I just counted them on the wall!), so I’m pretty revved up to take on this next challenge on my own.
THE GOAL: To finally beat my best half marathon time of 1:37:34. I’ve been trying to get sub-1:37 ever since I discovered that this time would give me automatic entry to the NYC marathon, which would be pretty awesome. I would love to do that race again.
THE RACE: Ideally, I would run the same course, the Royal Parks Half Marathon, to eliminate as many variables as possible. However, Royal Parks is in October, and thus too late, so I settled on the Asics Fleet pre-London Half Marathon on March 20th. This race is local, advertised as a fast course with an excellent chance to achieve a personal best time, small enough to give me room to run my (very ambitious) pace and exactly the time of year I was after.
THE SUB-GOAL: To beat my best 10k time of 45:04. I haven’t done a 10K race in over a year, and I’ll be racing this right after my beach holiday, but I am still hopeful!
THE (TRAINING) RACE: The Mornington Chasers Winter 10k in Regents Park (same course as my best time) on February 6th.
THE PLAN OF ATTACK: So far, I’ve been borrowing bits and pieces from my previous marathon schedules, which include tons of great sessions, but I need to compose a full 12-week schedule (which is, apparently, the ideal build-up to a half marathon) that is more geared towards the half distance. For those of you who are interested, I will be posting my training program so you can follow my progress, or even better, join the fun!
THE NUTRITION STRATEGY: My diet has been pretty horrible lately (and by lately, I mean since the NYC marathon), but hey it’s the holidays, right?! New Year, new goal, new nutrition effort. Although I certainly don’t look like I need to lose weight, I need to lose about 5 pounds if I hope to achieve my goal. On average, runners are two seconds per mile faster for every pound they lose, and that really adds up over longer distances! I’m going to make a concerted effort to be more mindful of what I eat and to ensure I consume plenty of protein, complex carbs, fresh produce and healthy fats to fuel my runs! Check out my recipe page for some of my favorite runner-friendly recipes!
And now, it’s time for a sports massage. What better way to prime myself for the New Year?!
Happy running to you all, and wishing you a very healthy and exciting 2011!
the fight and flight response 