Tunesday/Training Tips

I'm  trying to get back on track with my training this week but it has been tough.  I had a great recovery week last week and then the race on Saturday was awesome.  Now, trying to be consistent with my plan before Park City Marathon sneaks up on me seems to be really hard!  I've become a magnet for a lot of other races that aren't the marathon distance and I'm trying to fit them in everywhere.  I'm not really sure that it's a good idea but these races are so fun!  I'm starting to get a glimpse of what I may be leaning towards when my challenge ends...

So for today... I have a training session with my trainer at the gym - the first real session - so I'm excited.  I really am counting on him to take me to the next level.  I'm prepared to work hard and definitely get results!

Also, I'm part of a relay team for the Red Rock Relay that is coming up in September.  It's a race that covers 180 miles between 12 people in Southern Utah.  Tonight we will attempt a training run together. Here's our plan...meet at midnight, run 3 miles, meet at 6 a.m., run 3 miles, and meet at 2 p.m., run 3 miles.  Most of us have distances longer than this but it will help our bodies feel what it will be like to run 3 legs in 36 hours.  Crazy!  Gonna look pretty crazy seeing 12 women running through town at midnight!  It will also benefit us to try out what our nutrition should be between those runs.  Trial and error, we'll see what works.  Details and pics will surely be available tomorrow!

 I thought I'd add a couple more Q&A's today...hope they help.
Please feel free to add to or tell me how I wrong I am in the comments!  I love feedback!

What supplements do you take and when?

If you're running less than an hour you don't need Gatorade or supplements. They are extra calories that are unnecessary for less than 60 minutes of exercise. However, if I know I'm gonna be out for over an hour I start my usual routine of a peanut butter sandwich and water before the run and then hydrate every 15 minutes from the beginning, usually just 4 or 5 oz - 4 swallows - rotating Gatorade.  But honestly, I don't bring Gatorade unless I'm doing 2 hours or more.

I also add in supplements every hour mark. I switch it up all the time... it's something you gotta try...figure what works for you and your tummy.  My favorites are the Clif Blocks, they are like gummy bears, they taste good, and go down easy. I usually only eat one, maybe two squares an hour. I've taken trail mix, honey packets, regular gummy bears, Clif bars (I only take 2 bites of a Clif bar an hour). I've liked the Clif squares the best. You're looking for fast carbs that will digest quickly and easily.  The last thing you need is something sitting in the bottom of your gut making you feel sick. 

What do you do to help get past your wall - whether it's 4 miles or 24 miles?

This one is tough.  You really can't prepare for it until you've hit that wall and crossed it a few times.  I've hit a wall in every marathon I've run.  It's all mental my friends.  I run with music and that helps me but it really is a mind game. Your body is so fatigued that it really is pure will that pulls you through.  I actually have little chants that I say to myself when I feel myself slowing down or hitting a wall. My go-to phrase is 'Finish like a champ, not a chump.'  I know, so goofy, but I've heard sillier.  : )   Also, in some instances it helped to talk to those that are around me in a race that are trying to finish at the same time. There's been a race or two where if I saw someone crying during the final few miles, I just had to go past because I know I would start crying too and probably not finish! 

If you start feeling strong when you leave for your run and then you're feeling really fatigued and weak in the mind by mile 4, you're probably dehydrated. Or, maybe you need to switch up your course.  If you're always running the same route and at the same point always feeling tired, it's mental. Try switching up your runs throughout the week to see if that would help. For example: Monday, an easy 3, Tuesday XT, Wednesday Fast 2, Thursday Hills, Friday off, Saturday Long 4. This will help you add mileage and increase your speed.  A lot of you know these tidbits, but for newbies I think it's super helpful!

As far as Tunesday goes, I still have Hurt In The Dirt on the mind.  They put together this short little video of some of the race day action accompanied by a great R.E.M. song.  Enjoy...  http://vimeo.com/13813261

2nd One Down....

Yay!  Deseret News Marathon was so amazing!  I actually got to watch a full orange moon set before the race started and then see a beautiful sunrise a few miles into the race!  The course was beautiful coming through the canyon and of course lots of great runners and support people along the way.  The marathon actually only had around 650 runners, the 10K draws the most runners in this race.  But it was mostly so amazing cause I rocked my time, if I do say so myself... :)  I finished in 4:17!  My fastest finish to date!  Yes the course had a lot of downhills, but these downhills were tough.  Hard on your quads tough.  And of course you don't realize it until you have about 4 miles left and your legs feel like you're pushing bricks through mud.  I hit the half-way point at 2 hours exactly and kept my pace up til mile 21 and I could feel it happen...  Started slowing down and by mile 24 there was the wall.  Sun started getting hot, no shade, and I had the worst side stitch ever!  Could not get rid of it.  If not for those last three miles, slowing down so much, I felt like 4 hours was within my reach...  So frustrating but yet I finished feeling so great that I had a new PR!

So I broke a couple of the cardinal rules of running...

1.  I stayed up way too late.  Here in Utah there is a state holiday that celebrates when Pioneers settled here.  They have huge firework shows and one of them happens in the park right behind my house!  So of course we have to have a party!  Didn't get to bed til almost midnight (left the clean-up to my husband & his family - very kind of them!).  And then had to be up at 2:30 am to get down to the area where they bus the runners up to the start line!  2 1/2 hrs of sleep... not so good.

2.  I tried some new supplements on race day.  They actually really helped but I went into it knowing that it could have affected me in a bad way just as easily.  And they possibly could be why I had such a bad side stitch the last 2 miles.  But the new stuff I used I'm definitely going to practice with during long runs coming up and use in my next race. **I'll share my new finds in an upcoming post!

For the most part, it was a great day.  I came home feeling good, took a shower, went to a movie (Eclipse!) and then wanted to take a little nap but couldn't.  I could not get my legs to relax.  Weirdest thing.  It happened after my last marathon too.  They weren't throbbing, it was almost like they couldn't un-flex.  So any suggestions out there?  I did drink a recovery drink right after the race, within a half hour.  I took some ibuprofen when I got home.  I don't know.  What else should I try next time?

Monday morning here now and quads are still feeling heavy.  Hopefully I'll feel like I can run 2 or 3 slow miles tomorrow...  Not much time for rest, but definitely no long run this week.

What race day rules have you broken?  Any great remedies for side stitches?  How bout for muscles that seem like they won't un-flex post-race?  Got a few more races ahead of me and I need all the help I can get!  Hope your weekend was a great one too!