Marathon Training: Week 4

Monday: 3 mile progression run (9:47, 9:22, 9:01) The weather was absolutely perfect for running and I was in heaven, despite the tough workout.  I still need I work on finding my paces and using this darn Garmin!

Tuesday: Crosstrain @ Barry's Bootcamp!  Courtesy of Chobani, I joined a bunch of other blogger/fitness enthusiasts for this kickass workout.  It was half treadmill sprinting (ahhh!) and half lower body strength training.  It killed my legs (in a good way) and we enjoyed delicious Chobani smoothies after class! Yum!

Thumbs up for Bootcamp + CHO!

Wednesday: Rest day! 

Thursday: Easy 3 miles + 4 strides- My legs were still sore from Barry's, I felt super slow and the strides were such a struggle!

Friday: Scheduled rest day....But then I learned of a Whitney Houston tribute class at Revolve with one of my fave instructors, Jason! I totally took it easy on the resistance and just danced my way through class! 

Saturday: 12 mile long run through Summer Streets! I had such a blast running in 3 boroughs and over 2 bridges with Beth, Annie, Bernadette, Nicole, Liz and Allison. 

Sunday: Optional recovery run turned into sleeping in, foam rolling, stretching and playing with this smiley boy:

Total weekly mileage: 18 miles (+ some during sprints at Barry's...)

One month down...3 1/2 left to go!

Marathon Training: Week 3!

Happy Sunday!  Today marks the completion of week 3 of marathon training for me.  I had to skip some workouts and make some adjustments (which I'm totally fine with), but now I'm excited for my life to be back to normal so I can really focus on training this week!

Let's recap...

Monday: Rest day! I got a solid 7 hours of sleep Sunday night, and it was glorious.

Tuesday: Oops! I was supposed to do 3 miles, but I worked late Monday night and decided to skip my run as I had another 15-hour day ahead of me! :(

Wednesday: I joined Beth, Megan and some other awesome bloggers for a demo class at Dance Motivation Fitness with Lindi Duesenberg! We got some free goodies from Sparkly Soul (my favorite), KIND bars, SoyJoy bars, Runa Tea and Vrou Water.  All in all a fun-filled 50min of dancing and sweating!

Post-dance party!

Thursday: 4-ish mile progression run. My awesome coach Abby helped me adjust this scheduled run for my missed workout Tuesday! Unfortunately my Garmin did not cooperate, so I was guessing paces by body feel.  My legs felt strong and I felt like I was working hard, so I'll count that as a success!

Friday: Rest! 

Saturday: 10 mile solo long run (10:21 average pace).  I ran from my apartment down and across the Queensboro Bridge into Manhattan and back.  The temperature was pretty perfect and I welcomed the on-and-off raindrops.  

Oh QB Bridge, I love and hate you!

Sunday: Revolve Body Ride (45min)- I kept my resistance in check for this class because my legs were a little tired, but Revolve still had me sweating!  Jonathan is always so upbeat and fun and his class is an absolute blast!  

Total weekly mileage: 14

Bring it on, Week 4!!! :)

Marathon Training: Week 2

Phew, it's been a crazy busy week, yet again! I'm officially 2 weeks into marathon training, so let's recap how it went:

Monday: Rest-I planned on doing a short recovery run in the morning, but was out past my bedtime Sunday night and opted for sleep instead!  Awesome decision.

Tuesday: 3 miles (1 mile warm-up,1 mile @ 8:50pace, 1 mile cool down)-I'm still adjusting to running with a Garmin to check my pace, and ended up running the 2nd mile at 9:10ish pace.

Wednesday: Rest. 

Thursday: Unplanned rest day.  Worked late on Wednesday evening, trying to get sleep when I can! 

Friday: 3 easy (with 5x 30 sec pick-ups)-The weather finally broke and this run was luxurious!!!

Saturday: 8 mile long run-Let myself sleep in and started my run around 8am, so it was a little warmer than I'd prefer.  I ran along the Queens waterfront to Queens Bridge Park and back.  10:43 pace.

Sunday: Yoga (30min) and lots of foam rolling. 

Total weekly mileage: 14

This week was less than ideal for my training.  I worked a lot and this tired little RD/temporary waitress had to chose getting some sleep over running.  I'm really looking forward to week 3 when I can (hopefully) get back on track! 

Stay tuned...How is your training going? How do you manage when you're pressed for time/sleep?!

Philadelphia Marathon Training: Week 1!

As of last Monday, I'm officially in training for my first marathon!  I'm absolutely terrified but I WANT this!

via Pinterest

I'm definitely thankful to have a great runner support system including my new coach, Abby! She's so close to being certified and I have no doubt she will be soon.  I told Abby about my lack of running through May/June and my fear of pushing too hard and building up too fast, putting me at risk for injury (I had a stress fracture 4 years ago and never want to deal with that again).  Since she's awesome, she took all of this into consideration when creating a plan for me.  We're doing 18-weeks (the marathon is November 17th), so I have plenty of time to build up mileage, get strong and run long. 

I've been insanely busy during July, so kicking off Week 1 of training has been rough, but I got it done!  Here's how it went...

Monday: 3 miles (easy)-Easing back into early morning runs, kept around 9:50min/mile.

Tuesday: 60 min walk-Was going to be a rest day but I wanted to get out and moving so I took a long walk through the park.

Wednesday: 3.5 miles (easy with 5x 30-sec pickups)-Ugh. So hot and humid, pace was SLOW even with the pickups.

Thursday: Rest

Friday: 3.25 miles (easy)-Easy pace doesn't feel so easy! It is so hot.  Is it fall yet?  How am I ever going to run 26.2 miles?

Saturday: Rest-I've been working a lot and definitely needed to sleep in and not run today!

Sunday: Queens 10K-Abby had a 6-mile long run scheduled, so I figured why not sign up for this race, get another 9+1 credit, hydration along the course and awesome T-shirt?  I didn't race and stayed within my LR pace...Check out my recap here. 

Total weekly mileage:  15.5 miles

I definitely should have fit in some strength/cross training this week, but I just didn't make the time with my hectic schedule...and I really needed to take my rest days when I could.  Stay tuned as my training becomes more intense and things get really fun!

Are you training for a fall race?  Tell me how your training is going! Are you getting beat by this heat?!

Race Recap: NYRR Queens 10K

After looking at the training plan Abby created for me and seeing my long run of 6 miles this weekend, I decided to sign up for the NYRR Queens 10K.  Six hot, lonely miles vs. six miles with a few thousand motivators, ample water supply and an awesome neon green tee shirt?  Simple decision.  I just had to remember that this was a long run for me...not a race.



Super bright tech tee. Thanks, NYRR.



I love running races in my borough.  I live about 10 minutes away from Flushing Meadows park, so there was no need for a crazy early alarm.   Which was especially nice as I was running on 5 hours of sleep and sore feet from waitressing the night before.  All the more reason to follow my training plan and not "race" this race.

Beth (who is currently rocking her own marathon training) texted me bright and early to wish me luck and reinforce the importance of just running this as my long run.  My goal pace for long runs is somewhere around 10:30 min/miles and having Beth's voice in my head during the run definitely helped me slow it down to that.  Thanks, Beth! :)

So...the race!

I've run several races in Flushing Meadows Corona Park, which mostly all follow the same route, but this one was different!  It almost went in the opposite direction as I was used to running the park, which was a welcome change! Mile 5-6ish included an out-and-back section by Citi Field, which usually I hate, but as there were so many runners, I found myself easily distracted with "people watching".  NYRR made sure there were plenty of fluid stations and sprinklers along the course to help manage the heat.  There was also a good amount of music, DJs and spectators. 

Mile splits (based on Garmin):
1-10:02
2-10:08
3-10:10
4-10:38
5-10:30
6-10:06
0.3-9:32

I have to admit that I sort of hated having to constantly look at my new Garmin to see what pace I was running.  I don't know how some people are so dependant on it!  It did end up being helpful to keep my pace in check, but I definitely don't love it.  Hopefully as I get more used to running with it, I'll get better at feeling out my pace and not have to look at it so much.

My official time was 1:04:43 (10:26 pace).  This is my slowest 10K time ever, but I'm okay with it because I know it's all part of "the plan".  All in all, a nice easy 6 mile run! Oh, and I'm one race closer to guaranteed entry to the 2014 NYC Marathon!

Did you run the Queens 10K?  Are you doing the 5-Borough Challenge?  Training for a race? Let's talk about it!

Fueling 101: During

Most people know that what we eat on a daily basis plays a big role in our overall energy level and our ability to perform (at work, during exercise, etc.).  We've already discussed some things to do before exercise to make sure you're properly fueled and ready to go.  But what about during workouts?  Proper nutrition during exercise can result in improved performance and enhanced stamina...which are both very good things for athletes!  

So what do you need for exercise lasting longer than 45-60 minutes?  Simply put, we need to replace what we are losing.  So think about it...during prolonged physical activity, your body is losing fluids (sweat), energy (more specifically carbohydrates) and salt (sodium also through sweat).

Fluid
Finding a good balance between sweat losses and fluid intake is essential to preventing dehydration, cramping and other undesirable outcomes.  The average sweat rate is about 1 liter per hour.  This might sound gross when you quantify it, but it's still important to take note of.  Sweat rate varies with exercise type, intensity, body size, weather conditions and more.  The key is to understand your personal sweat rate.  And guess what?! Figuring out your sweat rate is easy and you can calculate it all by yourself! Start by weighing yourself before and after a long workout (~1hr makes it simple), and determine the weight you lost.  Convert this to ounces (1lb=16 ounces) and add any fluids you took in during the workout.  For example, if you lost one pound over the hour and drank 16 ounces of fluid, your total sweat rate is 32 ounces per hour.  So this is what you should aim to replace!  As a general guideline, start taking fluids around 45-60 minutes into a run and try to take 3-6 ounces every 15-20 minutes.

Carbohydrates
After the first hour(ish) of exercise, we need to consume about 30-60 grams of carbohydrates per hour (about 120-240 calories).  It doesn't really matter what form these carbs and calories come in.  There are a variety of products, including sports drinks, energy bars, gels, beans, etc that provide calories and carbohydrates for fuel.  Go for whatever is best tolerated by your body and GI tract!  For a lot of people, especially those who are new to eating on the go, this is not easy.  As with most things, practice makes perfect! Experiment with different products BEFORE your event to determine what you feel most comfortable with and practice on long runs!  Also remember to check what products your event will provide on the course and practice with that or plan to BYOF (bring your own fuel)! 

Salt
While most people should restrict sodium in their diets, athletes who do this put themselves at risk for electrolyte imbalance leading to cramping, muscle spasms or worse.  As with fluids, sodium excretion can vary person to person.  If you're a "salty sweater", you may notice crusty white salt on your skin or clothes following a workout.  On average, athletes lose around 1,000mg of sodium per hour of exercise, which needs to be replaced.  This can be done through sports drinks, salt packets, tabs or salty snacks.  

So...the takeaway?  For exercise lasting more than one hour, you should be replacing fluids, carbs and salt to maximize performance.  You no doubt are following a training plan for your event, and likely know your projected pace, expected playlist and race day outfit...so have a nutrition plan as well!  Practice makes perfect!

Up next....Recovery nutrition for AFTER!

Fueling 101: The Before

As a runner, I find myself talking, thinking and reading about running a lot.  Runners as a bunch are pretty crazy.  We get up before the sun to "squeeze in" a quick 5 miles (or more) before work.  We're way too comfortable using porta-pottys and forget what it's like to have all 10 toenails.  We run in 100 degrees, 90 percent humidity, through blizzards and downpours...and we love it.  

In addition to talking running, I love talking nutrition.  However, I often find that nutrition and fueling can fall by the wayside for runners who dedicate so much time and energy to training with speed work, cross-training and long runs.  Some runners may not realize how important nutrition is.  Others might just find it completely overwhelming.  How much should you be eating? And when?  Not to mention how confusing fueling during workouts can be with the number of sports nutrition products out there! Bars, beans, sports drinks, gels, Gu, oh my!

Don't freak out just yet! Whether your goal is to just finish, set a new PR or avoid hitting "the wall", I'm here to tell you that it is possible to figure out what and how much fuel you need!  Optional nutrition before, during and after your runs is so essential for successful training, racing and recovery.

It's very important to keep in mind is how individualized nutrition and fueling is.  Runners love to share their experiences and advice, but remember that what works for your best friend/neighbor/trainer/mom may not work for you.  We all have different needs, preferences and GI tracts.  Which is also why it's important to practice your nutrition plan many times and adjust as needed!  

So let's start out with some basic sports nutrition for before exercise:

• Strive to drink half your body weight in ounces daily for adequate hydration.  Every person is different, so forget the 8-glasses a day plan! A 150-lb runner should be consuming 75 ounces, or about 9 cups of water.  Check your urine throughout the day to assess your hydration status.  [Hint: dark yellow=bad!] 
• Hydrate before runs with 12-16 ounces of water or sports drink
• Consume a carbohydrate rich meal (ideally 3-4 hours prior to exercise) that is also low in fat & fiber.  Examples include cereals, english muffins, bagels, bananas, and energy bars.  [If you're already getting up at 4 a.m. for a race, it may be unrealistic to wake up at midnight for breakfast.  If that's the case, you may consider adding more carbohydrates as a late night snack the night before and consuming a smaller "breakfast" 45-60 minutes prior to exercise.  If you struggle with eating solid food before exercise, starting out with sports drinks might be the way to go.]
• For long runs or on race day, don't forget to add some protein! Eggs, 1-2 Tbsp of peanut butter, cottage cheese or yogurt are all great choices.

What questions or problems do you run into when it comes to eating prior to exercise, long runs or races???  For information and recommendations during and after exercise, stay tuned!!!

References

SCAN Dietetic Practice Group of the Academy of Nutrition and Dietetics (http://www.scandpg.org/)

Nancy Clark's Sports Nutrition Guidebook, 4th edition, 2008