Seven Marathons on Seven Continents

I’m pausing in the middle of frantic packing and errands to jot a note here. I’m as excited as can be to travel down to Disneyland with a group of six women to run in the Tinker Bell Half Marathon this weekend. But I’m even more thrilled that my pal, Sharon and her sister, Julie, are doing their first ever 13.1! Stay tuned for a report and pics (Sunday evening or Monday).

I’m also pretty stoked about my Virtual Training Partners for 2012! Check out the partners’ progress and reports. And join in if you’ve got a plan to run a marathon or half marathon in 2012. Just shoot me an email (clostman@live.com) with the race you plan to run and I’ll add you in.

Have a great weekend!

Dear Treadmill,

Back when I found you listed in the newspaper, I was ambivalent about bringing you home. We didn’t have much room in our garage, and Bill wondered if I would use you or if I would miss going to the gym to be with other people on rainy days. I, myself, wondered if there was a place for you in my heart, in the mix of trail running and club membership.

You were young back then, unused and inexperienced. The odd old couple we bought you from were glad to be rid of you, but promised you worked. We hoped you’d be worth the $100 we talked them down to and the pain in our backs from lifting you over their clutter into the back of our truck. Turns out you were worth more than I could have hoped for. That first year, after we snuggled you in between our trash can and the bicycles hanging from the ceiling, I learned to look forward to meeting up with you in the afternoons. You and I spent three seasons of “Big Love” and at least two seasons of “Six Feet Under” together.

Last winter we hardly spoke. That was my fault. I’d grown heartier and almost nothing–rain, cold, SAD–could keep me off the trails. And this year has been a rerun of last year. I think of you often and fondly, but I’d rather be out in the fresh air. This week, however, when the thermometer read 19 and the snow measured eight inches, I heard you calling my name and determined to revive our relationship.

Thank you for these three days and the thirteen miles we’ve shared. I just want you to know I appreciate you being there for me when I need you the most.

I’ll see you tomorrow (but hopefully not the day after that).

-Cami

Often, on Facebook or in private emails, friends and readers ask me specific questions about running terms and training tips they’ve encountered in their search to find a good marathon training program. I decided to put these questions to coach Carol Frazey and let her expertise do the talking. Here are some of your Qs, followed by Carol’s As. A big thanks to her for spending the time clarifying and simplifying training advice for us.

 

1.  What does it mean when training manuals tell you to run “at tempo?”

“At tempo” means that you are running at a faster pace than your comfortable pace and slower than your race pace.  I like to use Borg’s Rating of Perceived Exertion (RPE) to explain “effort” in a workout.  If you were to add a zero after each number in the chart, the numbers would correspond with an average person’s heart rate during different amounts of exertion.  So, for “at tempo” you should perceive your exertion to be about 14 or 15 “Hard”.

Running “at tempo” one time per week helps you to increase your cardio-endurance and allows you to mentally prepare for racing.  In a race, you are pushing yourself for a longer period of time and it will be uncomfortable.  Getting used to and pushing through this uncomfortable feeling combined with good training will help you improve your racing times.

Borg’s Rating of Perceived Exertion (RPE)                                6                                 7  Very, Very Light                                 8                                 9  Very Light                                 10                                 11  Fairly Light                                 12                                           13  Somewhat Hard                                 14                                           15  Hard                                 16                                 17  Very Hard                                 18                                           19  Very, Very Hard

 

2. How about “cadence?” What is it?

Cadence can also be called turn over or stride rate. Cadence is how frequently you take a step; the time it takes for your foot to touch the ground, go up in the air, and touch again.  The faster your cadence, the fast you go.

 

3. Can you talk about good pain versus bad pain?  Beginning runners will feel pain, of course, but how do you know which pain is a normal part of training for long distances and which pain is dangerous?

Know your body.  Achy pain is normal after a run or the next day or two.  Any type of “sharp” pain should be avoided and running should be discontinued if you feel something sharp and painful.  Whether you feel achy or have sharp pain, icing is a great way to decrease inflammation and decrease the pain.  I always recommend that if you feel pain, ice the area 3 times per day for 10-15 minutes each time.  A bag of frozen corn or peas makes a great, contouring ice pack.

You may experience “achy pain” after a long run or speed workout.  The best way to reduce this pain is to sit in an ice bath for 15 minutes after your workout.  It is very uncomfortable, but the effects of how well your muscles feel the next day is amazing.  I always use this technique when training for a marathon.  It allows your muscles to recover quickly.

 

4. I get asked by a lot of people about Jeff Galloway’s run/walk method. I’ve never really mastered using it and find it a little confusing. Can you shed some light on why someone might want to try it and what you think are the advantages/disadvantages?

Many people have successfully completed marathons by using Jeff Galloway’s run/walk method.  I have never used this method, but many people love the idea of having rest periods to bring their heart rate down and get a mental break from the monotony of running for 26.2 miles.

Advantages:  brings heart rate down, allows you to physically and mentally rest, “I can do anything for 10 minutes!” Short walk breaks give you time to refuel for the next running period.

Disadvantages:  Some people “tighten up” when they go from a run to a walk.  “Tightening up” is when your muscles contract and it is difficult and painful to start running again.

 

5. I always tell people that the long runs are the most important part of training for a marathon or half marathon. Do you agree? And if so, why are they so important?

The long run is the most important element when training for a marathon or half marathon.  The time on your legs helps build your muscles, cardio-endurance, and mental toughness. The hours of running on your legs helps your muscles to prepare for the hours of pounding they will endure during your race.  When you train, little tears  occur in your muscles.  Then the tears repair themselves and get stronger each time.  A long run of at least 18 miles should be done at least 3 weeks before your marathon. 

A long run also builds your mental endurance.  Pushing your body is a mental feat that takes practice.  Mentally preparing for the race is also important.  This is especially important when you begin to get tired and the negative self-talk seeps into your thinking.

Another suggestion for your long run is to make sure you run them on the same type of surface you will be running on for your race.  When training for our first marathon, my husband and I made sure to get our long runs in, but we did them on dirt roads.  At mile 18 in the actual marathon, our quadriceps locked up from the pounding on the concrete roads on the course, and it was a long and painful last 8.2 miles!  If racing on pavement, be sure to train on pavement!

 

6. When you coach runners, you have us do speed work (and you’ve added speed work to your training program for my 2012 challenge). Why do we need to do speed work even if we’re happy running slowly?

Running at a faster pace (speed work), allows your body to increase your lung capacity and increase your cadence.  When you increase your cadence or turn over, your stride becomes more efficient.  Even on your long runs you will notice it is easier to go at your “normal”, slower pace.

 

7. Talk about stretching and why it is important for runners.

Stretching keeps everything aligned.  If one muscle is tight, it pulls bones and ligaments slightly off kilter so that your body is not properly aligned and “things” may rub.  For me, I need to stretch every day or my kneecap starts to “catch” and I feel pain with every stride.  By stretching each day, everything stays aligned and I can run comfortably without any knee pain. Stretching keeps you limber and allows your running stride to be loose and efficient.

 

8. What are your top three pieces of advice for new runners or for those who have decided to really amp up the miles and train for a full or half marathon this year?

1. Get your long run in.
2. Practice eating what you will eat during the race (gels, etc.).
3. Have fun! – Enjoy the training, don’t take yourself too seriously. And once you’ve put in the work, REALLY enjoy the race!

 

Information from Fit School, Inc. and Carol Frazey should not be used to alter medically prescribed regimen or as a form of self-treatment.  Consult a licensed physician before beginning this or any other exercise and/or nutrition program.  Please visit www.TheFitSchool.com for more information.

 

If you’re thinking of joining me for the 2012 Marathon Challenge, the first thing you have to do (after choosing a race, that is) is find a training good plan. How you train will determine the quality of your race experience. I love the stories of people who decide to run a marathon a week before the event, show up, and make it to mile 17 before collapsing, throwing up, or requiring medical attention. These are terrific cautionary tales, as long as the storyteller survives to tell it.

But you want to have a successful experience and maybe even have some fun (remember, no one is paying you to do this–it’s all for your own benefit). Fortunately for all of us, my friend, Carol Frazey, running coach, personal trainer, nutrition expert, and former Penn. State cross-country and track star, has prepared a solid training plan for you.

For those training for a HALF MARATHON, she has created a 12-week plan that will take you from running 4 miles to 13.1.

For those of you training for a FULL MARATHON, she’s got an 18-week plan that starts you from a base of six miles for your first Saturday run.

A few things to know before you start:

1. Carol refers to your “1-mile pace” in her plan. Here’s how you find out what that is: Go to a track with a stopwatch and time yourself running the track 4 times (if you don’t have a track handy, measure out a mile with your car or use your Garmin). Run this mile hard–not so hard that you can’t talk at all, but hard enough that you hope you don’t have to talk. This is your 1-mile pace for the time being. When Carol’s plan requires you to use your 1-mile pace, she’s asking you to get to know what your body feels like at that pace, not to measure it each time.

2. Your “10K pace” is slightly slower than your 1-mile pace, but still harder than your long run pace. Carol suggests adding 40 seconds onto your 1-mile pace as an estimate of what you should be able to sustain for 10K (or 6.2 miles). My best 1-mile pace is 8:53, so my 10K pace should be 9:33 (though truth be told, I cannot imagine sustaining a 9:33 pace for 6 miles–but some might say I really haven’t tried). Jeff Galloway says to multiply your one-mile trial by 1.15 for a 10K pace. Example: If your mile trial is 10 minutes, your 10K pace, according to Galloway, will be 11:30. Whichever formula you use, your 10K pace will help you work on conditioning and speed, and again, you’ll be going mostly by how your body feels for our purposes.

3. How do you know what your half-marathon or marathon pace will actually be? To figure it out, take your fastest 1-mile trial and multiply it by 1.2 (according to Galloway). This should predict your best per-mile pace (under ideal conditions) for a half marathon. So my 8:53 mile multiplied by 1.2 comes out to a little slower than an 10:39-minute mile. According to the experts, I should be able to sustain that for 13.1 miles. For a full marathon, Galloway suggests multiplying your trial mile by 1.3 (for me, that would be a little over 11:30 per mile sustained for 26.2 miles).

Having said all of this, my fastest half marathon brings me in right around 11:30 (or eleven and a half) minutes per mile and my average full-marathon pace is closer to 12:30. The moral of the story is: Do your best with whichever training program you choose and realize that no equation fits for every runner. In my opinion (and in the opinion of many who give advice about this sort of thing), the MOST IMPORTANT part of any training program is the long run. Get your long runs in on schedule and you’ll hold your own on race day!

Any questions so far? Well, guess what? I’ve got Carol on speed dial, so I can get answers.

I’ve been lost in the woods on courses, missed turns and even participated in races that ran out of water for those of us at the tail end of the pack. When you’re running your first (or second) race, you have to pick the right one or you’ll get discouraged and it could be your last. If you choose a race that’s really set up to accommodate the slow pokes and the newcomers, you’ll have a good experience and, perhaps, fall in love with the marathon (and the half marathon) as I have.

I suggest a few questions to ask when choosing your first marathon:

• How many hours is the course open? Many races have cutoff times after which the course closes down. There would be nothing worse than doing the work of training to run your long race and discovering at the finish line that the port-o-potties have been taken away, all the recovery food has been consumed, and there are no volunteers left to wave you in. If you’re picking a marathon, be sure the race you choose is open for six or more hours. If you’re walking the race, make sure the course is walker-friendly and is open for at least seven or eight hours. For half marathons, check that it’s open for three and a half hours at a minimum. A good way to find out if a race is friendly for slow pokes is to look at race results in previous years. If you see race results recorded for people at your pace, you’re golden.
• What does the race offer in the way of support and accolades? If you’re a first timer or a back-of-the-packer (finishing in 4:45 or longer for a full marathon), the number of volunteers and water stations on the course is important. You’ll want to find a race with water available no more than three miles apart. You’ll also want to choose a race that gives you a medal and a shirt! If you’re not likely to place and be recognized in your age group, you’ll want those mementos to give you the pat on the back you need at the beginning of your running career.
• What does the course look like? It’s pretty awful to have to run past the finish line and watch others completing the race while you still have two hours of running left. Be sure to choose an out-and-back, a single loop or a point-to-point course instead of a double loop (which trots you past the fast finishers as they celebrate and stretch). Also, be sure the elevation gain and loss on the course is something you have trained for and can handle.
• How many participants will the race have? Some people like to choose the mega races with 25,000 runners or more for their first go. These large races are a lot of fun, and they tend to be pretty well supported and good at making runners feel celebrated. But because they cater to so many participants, the really big ones may make it tough for your family and friends to find you in the crowd along the course (at mile 16, for example, when you most need their moral support to keep going) or at the finish line. On the other hand, a really small race (say, less than 150) may mean you won’t be able to see other runners in front or behind you at certain points on the route. You could get lost or discouraged under those lonely circumstances. How big you want to go depends on your personal needs and the kind of experience you’d like to have. If you’re not sure, try choosing a race with between 500 and 2000 racers for your first foray. Your supporters will be able to find you along the course, and you’ll see plenty of other runners at your pace, but you won’t bump into them or have to elbow for space at the starting line.
• How old is the race? New races haven’t worked out the kinks. Choose one that has at least two or three years under its belt.
• How much does it cost? Marathons are big business nowadays, but a larger entry fee doesn’t necessarily mean better organization or support. You can find a great race for between $50 and $60. Remember, too, that the cost goes up closer to the race date, so get your registration in early.

Keep me posted! Where are you running your 2012 half or full marathon???