Another weekend, another race! This past weekend was the Rock Hall 10K, an event I participate in every year. This race has a half marathon, relay, 10K, and 5K. The first two years, I did the half, but because it's always so hot and humid, starting last year I started doing the 10K. Last year, it was my first ever 10K, so this year was my first opportunity to set a 10K PR.
Going into the race, I was ready to try for a big PR. My PR from 2017 was a 48:40. Based on my training, I knew a 45:00 10K (7:15 avg) was 100% realistic, and maybe I could even end up a little faster. My race strategy was to run the first 5K at 7:20-7:30 pace, and then run the second 5K at 7:00-7:10.
I made sure to get downtown early because parking was a little chaotic last year. But because I tried a different garage this year, it was smooth and I even found portapotties at a construction site so I didn't have to wait in line! Afterwards, I headed over to the start area and met up with friends to relax before go time. The half took off at 7am and shortly after I started my warmup since the 10K started at 7:30. I got in a solid 20 minute warmup with some strides and hopped into the corral with 3 minutes to spare. The game plan was to have my running partner, Mike, pace me for the first 5K since he was aiming to average 7:30 overall.
When we took off, we had a slight uphill from Browns' stadium, and then down onto the Shoreway and onto South Marginal Road. My watch was all over the place with the overpasses and I tried to stay at what felt like a 7:30. When we went through the first mile, I could see my watch had been slightly off because it was a 7:18. It sorted itself out during the next mile because it was much more open. I hung right around 7:25 and I was thinking how good I felt and I was excited that my goal seemed in reach.
During mile 3, I aimed to stay at 7:25 again and I was doing a decent job, but then around 2.75, I started feeling a little nauseous and I tried to shake it. I even backed down the pace a little but it wouldn't go away. At 3.3, we ran up the overpass ramp, across the bridge, and then back down the other side on North Marginal Road to head back downtown. On the down ramp, right around 3.5 miles, there was a water stop, and I grabbed a cup, thinking it would help. I was kind of right. About 15 steps later, I pulled over to throw up. I could not believe that it happened when I was feeling so good in the first couple miles.
Once I was "done" I took off again. I tried to stay right under 8 minute miles, unsure of exactly what to expect. The mile from 3.5 to 4.5 or so was a complete sufferfest but I just urged myself forward. But during that mile, I realized that a PR was still completely in reach, even if the "A" goal was out. So I broke the rest of the race up in my mind. I knew we would meet up with the back of the 5K at 5.1 miles. I told myself to get there and then maybe I could drop the pace. I ended up speeding up to get there. Then when I hit the 5K runners, I felt even better. I wove through them and worked to speed up throughout the last mile.
The benefit of doing the race so many times was that I knew the course. I knew we'd hit mile 6 at the base of a hill, head up it for just shy of .1 miles and then it was downhill to the finish. As soon as I hit 6 miles, I pushed it up the hill and gave the downhill sprint all I had. My watch clocked the last .2 at 6:30 avg. I crossed in 47:13--a 1 minute 27 second PR.
I was pretty happy to walk away with the PR, given the episode at 3.5 miles. I also ended up with a 2nd place Age Group finish. Of course now that I've had time to reflect, I'm frustrated with myself. First of all, the episode was likely the result of me pushing too hard in the first mile. Yes my watch was messed up, but realistically I kinda knew I was moving too fast. Second, I probably could have pushed harder once I got going again. I know it sounds like I'm being too hard on myself, but honestly reflecting on it, I spent 3.5 for 4.5 wallowing in what happened, and from 3.5 until 6, I was trying to stay at a comfortable pace, not a racing pace. So yes, I'm thrilled I PR-ed, but next time, I will run a smarter race and in the meantime, I'll work on toughening up too.
A distance runner racing a mile is always going to be an interesting experience. On August 11th, I took on a different kind of running challenge by racing my shortest race to date, and possibly one of my biggest challenges.
The race was the Guardian Mile in downtown Cleveland. The race started near the West Side Market, ran across the Hope-Memorial Bridge, and ended in front of Progressive Field. Because the race ran up a bridge, it had a decent chunk of elevation gain from .25 to .5 miles. Then it finished with the last half mile down hill.
I made the decision to try an all out mile about 3 weeks prior to the race. My coach adjusted my training to key in my speed work to train for the mile. We started off with :30 hill repeats, then moved to 8x1:00 at the same pace on flat ground, then 8x1:30 repeats at that pace, and finally 8x2:00 repeats. during race week. My goal was to be in the low 6s because my training was indicating that I was capable of that time.
When the gun went off I went with the pack, but quickly noticed that people were going out WAY too fast when I glanced down at my watch and saw a number starting with a 4. I told myself to let them go. They all pulled away from me and I was kind of by myself I felt good and began powering up the hill. With probably .05 to the top, it was feeling like the last part of a hill repeat workout, but I was sure the downhill would be a cake walk so I told myself to just get to the top. I hit the top in 6:03 on my watch, just :02 faster than my coach had recommended.
When I started the descent I was ready to cruise through the second half of the race. But my legs would not turn over. I could not manage more than a 6:40. The .5 mile to the .75 mile was the hardest part of the race. It felt longer than the entire mile combined. Once I hit the .75 mile mark I was finally able to move my legs a little faster, but still not where they were in the first half. The last quarter mile I just stared at the finish line and told myself to hang on until I could get there. I crossed on my watch in 6:25, with an official time of 6:31 because the race had no timing mat at the start.
After the race I could not stop coughing and my lungs were on fire. I wandered back up the bridge to watch the Master's Division to watch the Cleveland West Roadrunners Members compete. Then I met up with then after to watch the Elite races which was a whole different world. The winning female elite ran a 4:31 and the male winner went sub-4 with a 3:59. It was truly crazy and amazing to watch them go screaming by into the finish line.
The Guardian Mile was a unique experience and a painful one. Long distance running is definitely my preference, but I think I would be interested in trying the mile again next year at this event or finding a flat mile somewhere to see what I can do with more training on a friendlier course. And as a result, I'm noticing that I gained some speed after training for the miler, which is a benefit with marathon training kicking up! I would recommend this race, especially because of the unique opportunity to be on the bridge in downtown CLE with the road closed and the sun setting.
Well here we are a week after the Cleveland Marathon. I should be resting easy and recovering from my 6th full marathon, but instead, I've been training all week long. Why? Well, if you follow my Instagram, you know that my race ended with a DNF at mile 11.8. It wasn't due to fitness, doubts, or an injury. My DNF was caused by my legs giving out from under me due to hyponatremia. You might be asking, what is that? Believe me, I've gotten this question a lot in the past week. I'll go into more detail later, but the short answer is that it's overhydration. Yes, that can happen. And it's much more dangerous than dehydration.
I was crushed that my race ended early, especially because it was going really well. Honestly I think I was more angry than scared or stressed about what was happening to my body. But after I had time to reflect on how bad of a state I was in, I realized how lucky I was that my body shut me down when it did and how fortunate I was to recovery quickly. So while this post will recap the race and race weekend, the focus is going to be on hyponatremia, what I did wrong, and what I learned.
Race weekend kicked off Friday with a trip to the expo and the VIP dinner with all of the other Cleveland Marathon Ambassadors. It was a great night full of good food and fun in downtown CLE.
Then on Saturday I got in a morning shakeout run and headed downtown to my hotel. I had a lazy afternoon and evening and just tried to stay off of my feet. I went to bed early and set my 8 alarms to make sure I could wake up at 4:30 to get my breakfast in.
In the morning I got dressed and headed to bag drop to meet my running partner. It was lightly raining and humid, but the temps weren't too high. He calmed my nerves and we got in a quick warmup before heading in to the corrals. Before I knew it, it was time to take off.
Miles 1-5 - 8:04, 7:51, 7:57, 7:49, 7:56 - Felt great, tried to keep the pace controlled, and was in the zone
Mile 6 - 7:51 - Felt great, climbed the small mountain at mile 6.5 at about an 8:50 and felt ok while doing it. When I got to the top, my legs felt heavy and I couldn't shake that feeling.
Miles 7-9 - 7:59, 8:06, 8:07 - Still had heavy feeling legs from the hill and tried to shake it off. I was still on pace but it was feeling more difficult. Overall, I just felt kind of odd. Once I hit 9.5 I was at about an 8:25 and it felt way too hard. That's my go forever pace and I knew something was wrong.
Mile 10 - 8:24 - Something was off. I felt slightly uneasy and felt kinda like I was gonna puke. I seriously considered turning with the half.
Mile 11 - 8:31 - I felt my legs wobble. I shook it off, thinking it was a weird step or pot hole or something. Then it proceeded to get worse. I was pretty sure I was gonna puke. I seriously struggled to keep the pace even at 8:30. I knew something was really wrong and I was just trying to stay upright. I told myself just to get to my mom at 12.5.
Last .8 - 9:20 - I was just trying to stay upright until I could get to my mom. I looked at my watch and it said 9:20. I was like woah, what?! C'mon lets push a little faster, and my mind was screaming go but my legs would not move. As I approached the 11.8 mile water stop I saw the medical tent and told myself to just get to them. I motioned to them and yelled I'm going down and collapsed into their arms.
In the medical tent, I sat in a chair while they did some testing for strength. I had no pain, no numbness, no tingling and I was pretty coherent. They said my strength was good everywhere but my quads had very little strength. I sat about 10 minutes and then stood up to try to push to see my mom. As soon as I stood up my legs gave out and I sank back into the chair. At that point they told me I was going to main medical.
They made me take an ambulance back to the main medical tent and gave me oxygen. When I got back to the main medical tent, they laid me in a bed and wrapped me in a space blanket. My vitals were all good. They did a bunch of "can you feel this" tests and I also had more strength testing and everything was good until they asked me to lift each leg. The left moved about 3 inches up and that was it. The right wouldn't move. At that point they decided I needed an IV. About a minute into that, I started violently shaking because the IV was 58 degrees (air temp) so they cocooned me in space blankets and it stopped. After I drained the IV, when they made me try again to lift my legs I raised each about two feet with no problem. At that point they said I was clear although I was still rather pale at that point.
So what is hyponatremia? How do you get it?
Hyponatremia occurs when the concentration of sodium in your blood is abnormally low. Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells.
In hyponatremia, one or more factors — ranging from an underlying medical condition to drinking too much water — cause the sodium in your body to become diluted. When this happens, your body's water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to life-threatening. In acute hyponatremia, sodium levels drop rapidly — resulting in potentially dangerous effects, such as rapid brain swelling, which can result in a coma and death (why they gave me the oxygen).
Hyponatremia signs and symptoms may include:
So what did I do wrong? Well, a lot. But first let's talk about why I did it. I completely over thought everything about this race. I was an emotional wreck in the weeks leading up to the race. I was so nervous and was having race nightmares. Everytime I had to make a decision about something I always do, I came up with something that could go wrong, and I broke my pre-race routine to avoid that what if. Additionally, I was so nervous that I didn't pay as close attention to other things I was doing (or wasn't doing) and so I broke my routine. Calming these nerves will be critical next time around.
What I did:
Week Leading Up - Starting Monday I increased my water intake each day. I was probably drinking over a gallon and a half each day. I was drinking straight water except probably 1, 8 oz glass of Nuun each day M-F (1 tablet). Usually, I eat pretzels throughout race week but for some reason I didn't.
I had probably over a gallon and a half and I actually may not have had any Nuun.
I drank 5 of my Hydroflasks full of water (32oz) and was alternating Nuun performance with water (3 were water, 2 were Nuun). I also had 1 16oz bottle of water, 1 32oz gatorade, 1 8oz glass of water, and 1 cup of coffee.
I had a 16 oz bottle of diluted Nuun before the start. On course I took water from 4-5 water stops. I took my first gel at 8 (over an hour into the race).
Usually I write this all out as I'm hydrating to keep track, but I didn't this time. I also don't eat a ton of processed food or really eat out at all. Which means the salt I take in, is the salt I actually add to my food. And all I really added to was the chicken I cooked for dinner a few times in race week.
You don't have to be a doctor or an expert in this area to see that I drank way too much water and hardly any electrolytes. Hyponatremia is rare for Americans, given the average American usually eats 3-4 times the amount of salt they need. However, if you are like me, and your salt intake is pretty much right on point, even slightly too much water can put you into the hyponatremic state. Case in point: I've finished at least two other races in this state. Likely due to too much water the day prior or even just on course. In those cases it didn't hit me until the end, probably because I wasn't so overhydrated like I was this time. While its less likely for other runners to get hyponatremia to the extent that I did on Sunday, it is very possible for others to get it in mild forms like I have in the past.
My current action plan per my coach:
1. Less fluid intake over the duration of race week. It's unnecessary. I do long runs of 20+ miles on a more more fatigued body with less fluid in me and without drinking this crazy amount all week long. It doesn't serve a purpose to drink that much for the whole week.
2. Increased fluid intake makes sense in the 2 days leading up to the race. Before then I do what is normal, about half my body weight in oz each day plus whatever else to compensate for workout sweat as needed.
3. I will be substantially increasing my electrolyte intake for the 2-3 days before the race, the morning of the race AND during the race.
4. I will be eating more frequently while on course (i.e. gels).
5. I will be revisiting my diet in the week and days prior to the race as well as the morning of the race.
Of all of the ways I pictured my Cleveland Marathon race experience ended, I never could have imagined that I would collapse before even reaching the half way point on the course. Sunday was a learning experience for me and I think the main takeaway is the dangers of overthinking. My coach and I (among others) are confident that everything goes back to me being a nervous wreck and overanalyzing every little detail. Staying calm and relaxed as a key race approaches will be a big focus for me going forward. The other thing I learned is that I probably don't hydrate properly prior to a marathon and possibly in life in general (I was drinking a gallon a day regularly. That's too much water.) So I'm taking the opportunity to change my practices to become better fueled and stay safe going forward.
I'm still heartbroken about Sunday and I'm still pretty emotional. I find myself thinking maybe it was another race nightmare I'll wake up from at some point. But mostly I'm chosing to look forward to the future.
It's finally here! Cleveland Marathon Race Week! Four and a half months of training in the bank leading up to this coming Sunday. It's just about time to put the training to the test.
Race weather is looking ok-ish (rain but not too high temps) but it's Ohio so who knows how much more it will change in the mean time. So I'm trying not to obsess over that...too much. My coach has had me practicing heat acclimation techniques these past few weeks, including running in long sleeves in warm temps, and taking very hot baths right after most of my runs. It seems to be working too because I'm pretty comfortable in my long sleeves now and I'm noticing that even the slightest bit of cold feels frigid to me.
Now that it's race week, the mileage is dwindling and there are no real workouts left on the schedule, except a few minutes here and there just below goal pace. But the taper crazies are in full swing. Last week was fine because I was so busy at work that I didn't have time to think about the approaching race. Now that work has calmed down, my mind is 100% focused on the race which is creating a lot of stress as I overanalyze the past four and a half months. I definitely feel very jittery and tonight's run was a true race week run, completely with phantom aches and pains, doubts, and inability to run anywhere near race pace, until I took my mind off of what I was doing. Luckily my coach has been quite the asset in talking me through my stress this week and I'm working on some techniques of my own to calm down and destress this week.
I'm also trying to do some targeted focusing on the parts of the race that I'm excited about and those that don't stress me out. I'm visualizing parts of the race and I'm getting my race music and outfit picked out. I also have my Cleveland Marathon Ambassador dinner on Friday night to look forward to and the expo that afternoon. Plus I'm staying in a hotel in downtown Cleveland the night before the race which should be fun as well.
Most importantly, all the hard work is done, the miles logged, and the time put in. It's time to enjoy the taper and get pumped for my favorite race of the year, Cleveland Marathon race weekend number 6 and my 6th full marathon! No matter what happens on Sunday, it'll be a great time and I don't regret any time spent training for this race.
Cleveland, let's do this!
There's still time to register, by the way and HKCLE10 will still get you 10% off your registration!
So this has been a very interesting month of training so far.... The running has actually gone really well, but there have definitely been a few crazy happenings which have caused some serious freak-outs on my part and a lot of stress since there's only a month to go!! Seriously, I was sure at three different times that I was not going to be able to run the marathon. Incredibly frustrating given the successful half at the beginning of the month and the great training cycle so far. Luckily, all three times the issue ended up not affecting my running and quickly recovering.
First up: The cough. Early in the month I developed this nasty cough. And for no reason! I had no cold or flu before I got it and no other symptoms. It seemed neverending and it was truly the worst cough I've ever had. I was worried I might have to take some serious downtime until it passed and that I might have some serious issue that would affect my ability to run/breathe. However, the only time it would stop? When I went running. So I was able to train through it.
Second issue: The broken rib (or so I thought). Because of the cough, and after one serious coughing fit, I had a throbbing pain in my side when I would lean certain directions or cough more. I was pretty sure I broke a rib and I had to take a couple days off until I could get a diagnosis. The diagnosis was that it could be broken, or just a severly strained muscle between the ribs. But I was allowed to try to run as long as it didn't hurt. Luckily Healthsource of Avon gave me some great treatment and got me taped up. When I tried to run, I had zero expectations and doubted I could get through the 16 on the schedule. But once I started going I had no pain, it loosened up and a few miles in I was cruising and feeling amazing. I had one of the best runs I've had in a long time! It's still a little sore when I bend certain ways but running, lifting, and most core exercises don't bother it. It was also finally the motivation I needed to take cough medicine and get the stupid cough under control (and it mostly is gone now!).
Final issue (at least it better be!): The Quadriceps Tendon strain(?). To be honest I have no clue if this is what actually happened or exactly what the issue was. On Thursday I was working on my speedwork on a treadmill when the power at my entire apartment complex blew out. The treadmill came to a sudden stop and I felt a twinge just above my right knee. "Oh #$&%," I thought. "But maybe it was just a weird feeling right?" So I tried to run a little more, slowly. Nope. Pain about two inches above my knee. "I'm screwed, my marathon is shot. This is it. I'm done and it's because of something out of my control."
I stopped and immediately got ice on the spot. Put arnica and biofreeze on it and ran out and bought glucosamine/chondrotin and bromelain. I repeated on Friday and took another rest day. Some googling led me to believe it was a strained quadriceps tendon. It connects right above your knee and can be aggravated by sudden starts and stops (like a treadmill jerking to a stop). The good news was it had a quick recovery time and I already was pain free on Friday. I actually went and had my first cryotherapy session too because I wanted to do anything I could to help.
On Saturday, I showed up to run club with it taped up and for the second Saturday in a row, was sure I couldn't do my long run. But once we took off, I had no pain or tightness. My running partner said I was initially running uneven (because I was trying to favor it out of fear) but once I relaxed, I fixed that issue. I finished the long run right on pace. So who knows what actually happened, or maybe it was a phantom race pain a month out??
Clearly it was quite a stressful few weeks! But I got through the issues and I think I survived the stress! The most frustrating part was not actually being able to control the issues. I've been doing everything right with my recovery--probably more right than I ever have--so to have issues like these happen is just maddening!
But now it's time to focus on peak week this coming week! There may only be 3 weeks until the Cleveland Marathon but you can still sign up and HKCLE10 will still get you 10% off any registration! Also, stay tuned for my race entry giveaway coming up the week of May 7th! Come RUNCLE with me!!!
Finally. This was the race I've been chasing for a little under two years now. This is how racing is supposed to feel and this is how it used to feel for me. No, it was not a PR but I was not aiming to PR today, I was looking to run smart, get in a great training run, and stay mentally strong throughout the race. I did all three and then some! I finished in 1:46:25, I negative split the race, I didn't go out too fast, I never got in my own head, and I had fun! It was the confidence boost I needed with 6 weeks to go before Cleveland.
I signed up for the Towpath Half Marathon earlier this week when I received my training schedule and saw that I was supposed to do a little over 14 miles this weekend. Once I received the Ok from my coach, I registered and prepared to run half number 15 and my first race of the year! I had a volume week this week so it was mostly about mileage without a lot of killer workouts. My only bigger workout was goal marathon paced hour run on Tuesday and then some easier 5-7 mile runs during the week. On Saturday I did a 4 mile shakeout, something I rarely do pre-race, but my coach scheduled it so I got it done.
The half started at 8am Sunday morning, but between needing to get my bib and get in a 20-30 min warmup, I arrived around 6:40 am and it was a real feel of 18 and lightly snowing with some decen wind. Parking was scarce so I was a solid three tenths of a mile away from the packet pickup and start line and at the base of a hill. My running partner and I walked to the top, grabbed my bib, and then headed back to our cars for about 15 more minutes of warmth. Then we trekked back to the top of the hill, hit up the porta-potties and began our warmup.
I've honestly never warmed up for a race before but I can understand why I should now. We did about 2.2 miles of easy running and it was great because I was comfortable in the cold after the warmup and I felt really loose. With a little under 10 mins to go, we headed over to the start line and got into the pack.
The game plan was to run the first 10k at 8:30ish and then start dropping the pace every 5 minutes for the rest. The first mile was almost all downhill so we worked to hold back but still stay relaxed. We clocked in at 8:10, which wasn't too speedy given the downhill. After that it was pretty flat other than these two suspension bridges, which we crossed twice due to the out an back in the beginning of the race. It's funny though, when I ran these bridges last summer in the ten miler race, I swear they were twice as big. Guess I'm in better shape this time around because they felt like no big deal this time around.
We hit the turn around which was about four miles out and I was feeling amazing. We were a hair over 8:20s and I was just chatting it up with my running partner, telling stories, and mainly just being amazed at how good I felt. After the turn there was a pretty intense head wind because we were out in the open, and the snow was picking up. But for some reason I didn't care. I charged over the bridges again, feeling strong and fighting the urge to pick up the pace too early. Once I came down the second (and final bridge), I noticed my training partner had fallen pretty far behind me. I knew his plan was to hang on to 8:30s as long as he could, and that he intended to stay with me until the 10k, and we were only at about 5.8 miles. So I looked back for him and he waved me on. I said "go?" and he said "yes". So I kept pushing on at 8:20s. Around 6 miles I caught fellow Healthsource of Avon Athlete Ambassador Jesse and we chatted for a bit. Then we hit the 10k and I took off. It was time for my race to really start.
I began dropping the pace (probably too much initially) and was running just over an 8 for 6.2 to the 7 mile mark. I continued dropping the pace and as a result, I was picking off runners like crazy. As a result, just before 8 miles and until about mile 9, I ended up in no man's land -- meaning I was completely alone with no runners with me -- I looked back and saw no one and I could even see runners ahead of me other then the leaders who would come by in the opposite direction every so often. The wind and snow were also just wonderful at that point. Luckily I started catching more people by mile 10 and in trying to catch up to those runners I managed a 7:30. Easily the fastest mile 10 in my running career to date!
At that point we were heading backwards, away from the finish because we needed to complete this extra loop to get the mileage in. That part was mentally tough because we were about 3/4 of a mile from the finish and then had to turn away and run 1.5 miles in the other direction. But I focused in on pace and on trying to catch more runners ahead of me. I caught up to a group of women running my pace around 11 miles and I was hoping to use them for drafting and pacing. But unfortunately, they decided to significantly drop off the pace and so I went ahead with the lone guy in the group. Soon after, he dropped off too and I was in no man's land again.
Fortunately that only lasted until about 11.5 miles when I caught another female runner and she and I worked our way through the back of the pack runners who were on their first loop out. That part was frustrating because we had runners coming towards us and we were trying to pass. Plus the woman I was with wasn't great at passing and would just bounce slowly behind the runners until she could get around. (In her defense, maybe they shouldn't have been running three and fourth abreast.) Finally, it started to thin out at 12 miles. At 12.2 we had a slight hill to climb and at that point, I left my "running partner" behind and never saw her again.
I caught up to a guy and tailed him for a while until there was under a half mile left. There was a nice big hill at that point and I figured I'd kinda take it easy up the hill. But as we started to climb, he looks over at me and goes, "you're running a great pace, go crush this hill." And I just went "ok! Thanks!" and took off. He didn't come with, but for whatever reason, his little pep talk was what I needed. After the hill, there was a flat/slight uphill stretch, and then about a tenth up a hill, with the last probably .05 down into the finish.
I crossed and felt so many emotions. I had just executed the smartest race of my entire running career. I also ran mentally strong for the first time in a couple years and I don't think I ever doubted myself. My goal was to finish the race around 1:46 and I nailed it. The best part is that there was definitely gas left in the tank and I'm not even sore from it. I'm getting so excited for Cleveland and honestly for the next time I actually race a half because I know my PR is about to be broken. Today, the runner that I was in 2016 finally showed back up after a two year hiatus. I have my confidence back. With 6 weeks left, let's do this! (P.S. HKCLE10 still saves you 10%)
You know those key training products you just can't go without? We've all got 'em and everyone has a different little arsenal that they've perfected over the course of their running career. For me it's taken 5+ years to identify the perfect training essentials that work right with me. I still find something new every now and then, but the key group of products I use really hasn't changed for the past few years. Which is why for most of them, as you can see on the side panel, I am a product ambassador. It's not for free product, discounts, etc., it's because I truly believe these products play a key role in my training and have been game changers for me in the past. So with 7 weeks to go, aka when I start getting organized to make sure I'm stocked up on all my essentials for the marathon, I thought I'd share my favorite essentials and why I love them.
First up: Nuun Hydration.
In particular, I train with Nuun Performance (Orange Mango). I started using new about 4 years ago because I have such a sensitive stomach and Gatorade/Powerade just completely destroy me. Nuun does not do that to me and it has no artificial sweeteners, which I avoid.
Nuun Performance is a recent addition to the Nuun family and is for sustained endurance, aka longer/more intense training sessions. I love the stuff for long runs, races, and long speedwork sessions. And I learned last summer that it works wonders for battling heat and humidity.
Third: Honey Stinger Waffles.
If you haven't tried these, even just as a snack, you are missing out! They are so good! I used to use them post-long run as a treat, but last summer I switched it up and made them a more integral part of my training.
Now I use them as my pre-run breakfast. I do 1 for a hard workout or 6-10 miler, 2 for a 10-20 miles, and 3 for a marathon. They sit really well. I can eat a waffle and start running 10-15 mins later with no stomach issues or cramps. Plus they provide energy to power you through the workout. And as someone who needs GF flavors, they have plenty variety to choose from!
Fifth: Enertor Insoles.
This company reached out to me a little over a year and a half ago, right as I was rehabbing my IT band, and asked if I wanted to try out these insoles. I figured why not. The difference was apparent after the first run. I could feel the impact lessened when running on them. I even tried a few runs without them to be sure it wasn't a placebo effect. It definitely wasn't. These things seriously help prevent injury and I stand by the belief that they were critical in my IT band rehab.
These are just a few of the many things I use in my training, but these 5 are definitely my "can't go withouts". And I can guarantee you I'll be using these babies at Cleveland!
What are your favorite training essentials? And have you signed up for the Cleveland Marathon yet? HKCLE10 will still score you 10% off your registration!
It's April?!?! How did March go by so quickly? That means there's really only about 7 weeks left until the Cleveland Marathon. So here's your 7 week reminder to sign up! HKCLE10 will still save you 10% off your registration!
March was a great training month for me and a month full of many training records! I hit 196 miles for the month (with a previous personal best of 164) and I broke 50 miles in a week, safely, for the first time (last time I tried that I had the IT band injury). Most importantly, not only did my body hold up through the increased mileage and training but my two highest mileage weeks actually felt the easiest. Both times I had no clue that I logged that many miles until I received my weekly summary at the end of the week.
I think a big factor this time around is having a coach who understands how to safely build volume and how to incorporate key workouts at the right time. But most importantly he understands the importance of recovery. During my 50 mile week, I had scheduled foam rolling which added up to over 2 hours. On top of my scheduled recovery work, I've been incorporating additional recovery work (icing/ice baths, massages, epsom salt baths, stretching, etc.) on my own plus I've been really working on my strength and core training in general to build a strong body that can support the increase in miles. Finally, I've been fueling my body in the best way for me (see my last post) so that I can give my muscles the nutrition to recover.
In terms of actual training, I can definitely feel the training plan working because I notice my comfortable pace is dropping and I have to work even harder to maintain my easier miles. So what are some of my key workouts from March?
I just finished a big step back week and this week begins another build over the month of April. I'm excited for more miles and more training and to use the upcoming Boston and London marathons as my inspiration and motivation for this month. Cheers to more miles and more Cleveland Marathon blog posts coming soon!
Hard to believe March is almost over, meaning there are only about 8 weeks of training left until the Cleveland Marathon! If you haven't registered yet, HKCLE10 still gets you 10% off your registration! My training is still going really well! I just matched my highest mileage week last week (42 miles) but I actually did not feel like I even ran that many miles and I still felt fresh at the end of the week. That means the training plan is working! But rather than discuss the running side of the training or the cross training, I want to talk about fueling. And I don't mean what I eat during the runs, I mean my diet/nutrition in general.
I was hesitant to even make this post because I know there are so many opinions out there. But so many people have been asking me to make this post--I'm guessing because of the noticable weight loss I've had over the past few months. So I decided to make it (if for no other reason than to share all my food pics), but first, a few disclaimers (I am an attorney after all).
1. I am not a nutritionist, dietician, etc. and I do not have any formal education on diet/nutrition (although I am a biologist, so I do understand fueling and energy usage in that regard).
2. I am not suggesting that anyone follow a specific diet/copy exactly what I eat/etc. I am simply sharing some of my meals and what works for ME.
3. Pictures sometimes distort size/portions. Sometimes an angle may make a meal look smaller/larger than it actually is. Again, please do not copy a portion based off of a picture.
4. I have a gluten allergy so nothing in my diet includes gluten. For me it's a necessary exclusion, but it's not right for everyone.
Whew, ok now that that's all out of the way, let's talk about the good stuff! FOOD! So with the mileage beginning to increase, I know I need to be upping by caloric intake to make sure I have the energy to go the distance and to refuel after depletion workouts. But I also want to be smart about giving my body the things that work best for it to build muscle and avoid the marathon training weight gain.
So what works for me? Well it really breaks down to a few key changes.
1. Protein. I eat a LOT of protein. I try to center every meal around a key protein item.My favorites are tuna, chicken and eggs. But the biggest change I've made is to snack on protein. Whether it's a protein bar, almonds, or cheese, I find that it fills me up and keeps me full.
2. I eat a LOT. It took me about 23 years to learn that you can eat a lot and lose/maintain weight. I eat breakfast, a mid-morning snack/second breakfast, lunch, late-afternoon snack, pre-run snack, dinner, and dessert. For me a typical day looks like: (1) Greek yogurt and granola, (2) oatmeal, (3) salad, greek yogurt, cheese stick, apple, gf crackers, (4) protein bar and almonds, (5) sweet potato chips, (6) varies (see pics below), (7) bowl of cereal with almond milk or fruit and whipped cream.
3. I take in most of my daily calories by lunch time. They always say your breakfast should be the largest meal of the day, and they say that for good reason. When I was in college, I spent a summer living in Costa Rica, training for my next season of college volleyball. When I was there, they ate HUGE breakfasts. Like bigger than you could imagine. Then they'd have a pretty decent sized lunch, but dinner was just a little snack. After a couple weeks of that I was amazed at how full I felt all day, how well I was performing athletically, and how much energy I had all day long. So for the most part, since then, I've adopted that fueling strategy and for me, it works.
4. Fat is my friend. I used to think that high fat content was a bad thing. And it can be. But there are healthy fats. Like nuts, avocado, cheese, eggs, etc. When I stopped fearing these items I found that these things actually keep me full and give me energy.
5. Carbs at the right time. My mindset used to be "oh I run, so I can eat all the carbs all the time." That's wrong. But cutting them out altogether doesn't work either. So for me, its about balance. Pre-long run I carb up, but I also add more carbs in before a hard workout and then eat carbs after a long run or a hard workout. Because I've depleted those glycogen stores and so I've got to restock them. I just don't reload with as many as I had pre-long run. In between those types of workouts, I keep the carbs to a reasonable amount, meaning they are in every meal but they aren't front and center.
Obviously there's more I use in my fueling strategy, but these are the three key things I follow. As for some things I love/staples and things I avoid:
So that's my marathon training diet and it's definitely working for me. I'm excited to see how it works as the mileage continues to increase. Do you switch up your diet for marathon training? What works for you? Let me know in the comments!
Hard to believe it, but two weeks of Cleveland Marathon training have come and gone already! Which means that I've survived my first two weeks of training under a coach! It also means there are under 100 days until the Cleveland Marathon! Speaking of which, have you registered yet? HKCLE10 gets you 10% off of any registration!
The first two weeks actually went really well although I'm definitely dealing with a learning curve of training differences plus the overall change of having to completely give up control over my workouts. But I can already see differences from the physical training and I'm noticing my speed and mental strength are back. So let's talk about how the first couple weeks went and what it's been like for me to train with a coach!
My first week of coaching was pretty basic. I started with learning what my coach considers base runs (i.e. conversational paced; not getting out of breath) and beginning to run for time (this is a big part of my coach's training). He allowed me to stick to what I had been doing throughout January, which was a lot of tempo runs, followed by recovery runs, but had me doing everything for time rather than mileage. Additionally, he built in foam rolling. So a few days per week, usually after key workouts, I have to do 20 mins of foam rolling. This is key, because honestly, if it wasn't on my list of workouts, I probably wouldn't do it.
My first week ended with around 35 miles, but feeling like I didn't do much at all. Which is funny, because in the past, that's been only about 5 miles shy of where I ususally peak. So that says a lot about what this style of training is doing for me already.
Week 2 was where my coach decided to give me a treat of what's to come. I get my workouts loaded on Sunday, so I knew what the week ahead looked like. And of course my eyes immediately jumped to Tuesday (hill repeats) and Thursday (1K) repeats. I was excited for Thursday, because I love half mile repeats (1K is pretty close to that), and terrified of Tuesday, because, ugh, hills. But I was ready to commit, knowing that he knows what's best and how bad I want to hit my goal in Cleveland.
I started the week off with a base run on Monday (8:15-9:00 goal) at 8:20/mile. Then came Tuesday, hill repeats. I had a 15 min warmup, 7-8 hill repeats (7:00 ish) with 1:30 walk down, and then the remainder of my running time at 8:15-9:00. So I set out and did 2 warm up miles and headed over to a hill that seemed to meet the 6%-10% grade goal.
I headed up the first time for 30 seconds (to the 3rd light in the pic above) at what felt like 7:00/mile, but it was dark so I couldn't really see. I stopped my watch and was surprised to see 6:15. I thought to myself that I would need to slow down if I wanted to survive all 8. So I tried to, but apparently, I'm faster than I thought. My uphills were 6:15, 6:29, 6:05, 6:23, 6:21, 6:20, 6:13, 6:26. And more importantly, I felt great the whole time and had enough energy to finish the workout. I was surprised because I was so afraid of this workout.
Thursday was a different story. Yes, I love half mile repeats, but as my running partner later pointed out, the scheduled workout had me taking a significantly shorter rest period than usual. 15 min warmup, 8 1K repeats at 6:45/mile with 1:30 walking in between. I made it through all 8 at about a 6:43 avg, but wow, were they hard. I made it through 3 and was in shock that I still had 5 to go. I dug them out and they took every ounce of mental and physical strength I had, but I got it done.
Friday was an easy run at 9:30. My coach's training plan has me running the day before long runs to get used to running on tired legs, so I had close to five miles. Then Saturday, I had 1:20 at 8:20-9:00. Despite the fact that there was freezing rain, snow, ice, and cold temps, somehow the run ended up great! I went out at a comfortable 9:15 and then dropped to 8:45 in the first 4.5 miles. Then for the rest I ran at about a 8:25/mile for a total of 9.3 at 8:35/mile. I ended up with a pretty good negative split for the run and a great way to end the week. I capped off week 2 at about 35 miles. Again, not feeling like I ran anywhere near that much.
Getting used to my coach's plan
So like I said, physically I'm doing fine on the plan but mentally, he's made some big changes for me.
1. Running for time - This is number 1 because it's so different. I've almost always been the "Ok, let's go out and run 5 miles", not let's go run 45 minutes. So this is very different to me for two reasons really. The first being my OCD, and getting used to the fact that I'm more often than not, going to end on an uneven number. Sometimes that means I try to sprint the end to hit the even number. But after talking to my coach, I've learned it's ok to take some time over the scheduled number to round it out. For the most part, as long as I hit an even tenth, it doesn't drive me nuts, although I also got permission to take a .9 to a whole mile ha! The other reason it's new to me is I need to get used to figuring out where to turn in long runs. The first week I turned halfway through my time goal, but apparently I went out faster (so I covered more distance) and then hit my time goal about a quarter mile from the end and had to walk back. This will take practice.
2. Running the day before long runs - After the first week of training my coach asked how it went. I said one big change was this. His response? Get used to it. You will almost always be doing this on my training plan. This change means I have to adjust my schedule and run in the morning on Friday because I don't think it's good to be running the night before I do an early morning long run the next day. It's also different because ever since I started running, Friday's have always been a rest day. Like ALWAYS. So this is very different. And of course there's the whole running the day before a long run thing.
3. Warm-ups - Shocking, I know. But usually I just go right into my runs. No warm-up. So having to spend 15 mins before is new. But not really a bad thing because it allows me to warm up (obviously), but also to plan the workout and where I will do it. It also let's me mentally prep myself for the harder portion.
4 - Giving up control - I only get my workouts one week at a time so that (1) I'm not obsessing over them (i.e. paces a few weeks out that I wonder if I can actually hit) and (2) so they don't have to be scheduled and then adjusted based on pace/schedule changes. But as someone who has always done my own schedule and plan, it's weird to not know what's coming next. In a way it's kind of relaxing to not have to worry but also as someone who like to control everything, it's hard for me to let go!
All in all, not too bad, especially since most changes are mentally new and challenging not physically. I'm excited to see what the next week holds and to tackle some more training. One thing is for sure, I always feel very accomplished when I finish every workout my coach plans for me.