Week 3 Marathon Training

Well, this will post while I'm gone, so it won't have updates on how I did on hitting the week 2 schedule.  I'll try to have a double update next week, but didn't want to neglect getting the training plan posted.

Week 2 schedule:
Monday - 3 + Bodyworks - Completed... had to run the 3 in sub-10 min/miles to get done before class.  That's super fast for me.  The bodyworks class was BRUTAL.  My quads and calves were literally throbbing.  It's making me stronger, right???

Tuesday - Off (in-flight to Disney!!!)
Wednesday - Off
Thursday - 5
Friday - 3
Saturday - Off
Sunday - 13.1 - Disney Princess Half-marathon

Week 3 schedule:
Monday - Off
Tuesday - Off (in-flight home!!!)
Wednesday - 4
Thursday - 7
Friday - Off
Saturday - 14
Sunday - Off

Race Expo's - How-to

Today, I should be at the Disney Princess Race Expo, meeting crazy Ronda and her mom, and picking up our race bibs.  And, if I were to guess, both of us probably have our cash out right now and are quickly becoming depleted of it!!!

I thought I'd share some race expo tips.  But please note that every expo is different, so I am relating thoughts based on the ones that I have been to. 

 1.  If the expo is 2 days, go the first day.  Not only will you have a better selection if you're looking to make some purchases, but you won't be wearing out your legs and feet the day before your big race. 

2.  Get your bib first.  The most important reason you are there is to pick up that bib.  Check the number, check the registration information, check to make sure all the maps and instructions you need are in the packet, ensure the shirt you get is the right size and looks like it'll fit.  If the race has corrals, check your corral and make sure it corresponds with when you expect to finish.  Most of the time you can change a corral at the expo if you were incorrectly assigned (or just made a wacky prediction because you're conquering a new distance and filled out the form 6 months ago).

3.  Print out a map of the vendors, if available, and mark the ones you want to be sure to visit.  If you have to go the day before a marathon, I suggest you come up with a game plan to only hit the vendors you care about and get out of there so you can rest your legs.

4.  Bring a bag and enjoy the samples!!!  If they have samples you can take with you, don't be shy, grab some.  I love the sample size bars and such for a quick snack before a workout.  If they just have samples out for tasting, go ahead and taste.  There are a lot of different products out there for runners, and it's often uneconomical for us to buy things just to try them.  This is your chance.  But, again, if it's the day before the big race, be careful how much and what you are putting in your body.

5.  Ask if there are any expo specials at each booth.  Lots of times the vendors do not want to be stuck taking this stuff home, and it can't hurt to ask if there are any specials at the expo.  Most of them will have some sort of special!

6.  Bring your calendar.  Sometimes there are registration tables for other races, and they offer a discount if you sign up for the race on the spot.  You can't do that if you don't have your calendar with you to check the date.  It's not a savings if you register only to find out that your sister is getting married that day.

7.  If it is at all possible, do not bring your kids.  I know, I'm a mother of 3, and I often have a very hard time breaking away from the kids, but race expos are usually crowded with thin aisles (and most won't allow strollers). 

8.  Do bring a bottle of water.  You might end up walking around a bit, and this is not the time to mess with dehydration.  Drink up!

9.  Don't buy something that you plan to wear or use or eat on race day.  Remember the race rule - nothing new!  Unless you're buying a new color of something you already own... but even then, you never know... maybe this pair of socks is tighter, or this pair of shorts has the tag in a new place that'll chafe, etc.  Enjoy the shopping, but save the prizes for another day.

10.  Have fun!  Just enjoy the opportunity to be surrounded by that many runners and all your favorite running gadgets.  Enjoy the experience...

Nutty Runners!

I don't know how many of you subscribe to the Runner's World Quote of the Day, but a couple weeks ago, the quote was

We runners are all a little nutty, but we're good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That's our only message.

John J. Kelley, Olympic marathoner

I love this quote.  Don't you feel like that sometimes?  Although, I'm definitely starting to feel like more and more people "get it".  I cannot believe how many of my friends have jumped on the bandwagon, and I can't wait to see them cross the finish line of their first races.  I think I am probably more excited than they are!

I think the most pleasant surprise about running has been the whole new social world it has opened up.  I mean running is a sport that requires no interaction.  I never figured I would develop lasting friendships through running.  My first half-marathon I stood at the starting line knowing absolutely no one around me.  So I started with a pace team (surprisingly, I am still friends with my pace leader from that race, and on occassion, run with her... she is amazing).  These days, it's a rare thing to show up to a race alone.  And it's really rare to run a race and not at least see someone I know along the course.  And, I've also been fortunate to often have someone of similar pace to run with during the race.  I never expected it.  But I have to say it is a strong motivator in keeping me on track. 

I know I've commented about this before, and I always get replies from people who have trouble finding ways to meet other runners.  I have to say, I didn't do anything unique to "find" my running friends.  Some of them I met by overhearing them talking about running and striking up a conversation - where do you run?  how far?  want to meet up sometime?  A couple of them I met after reading their articles in the "Inside Texas Running" magazine and checking out their blogs and then realizing we had mutual friends.  I literally "introduced" myself online, and then made it a point to say hi at the first race they were present at.  As much as my friends make jokes about how much I talk when I run, it is kind of "out of the box" for me to strike up a real conversation with a total stranger.  However, I'm glad I've done that.  I've met a couple through my blog, and that's definitely been awesome.  It's a slow process, and takes time, and isn't always easy or comfortable, but it's totally worth it.

Us nutty runners have to stick together...  Hoping to meet a few of my favorite nutty runners here in a couple days... like RR, TMB, Katye, Giraffy, Courtney, Stephanie Anne, Lucy, Wifey, and a list of others that is way too long... I cannot believe how many bloggers are coming!!!

Marine Corp Marathon!!!

If I timed this right, this should post at 10:20am Eastern on February 23rd.  This is an important time for me because...

Entry opens for the 36th Marine Corps Marathon!!!

While you don't have to "qualify" for it, it does sell out quick.  Last year, I believe it sold out in 6 days, which I believe is quicker than the 2010 Boston Marathon sold out.  Which really worries me considering how fast Boston sold out this year... will MCM be even faster?  I will be attempting to register from vacation from my smartphone.  This marathon is very important to me, so pray that I get in!!!

Why is MCM so important to me?  I grew up about 30 miles south of D.C.  This is my stomping grounds.  My father was a Marine.  *I* went to Marine Corps Officer Candidate School (although I subsequently turned down my commission for a job at a defense contractor).  And the first real "runner" I remember being part of my life (at the time, my mother's boss) and a major running inspiration for me will be there towing the line with me (it will be his 30th consecutive MCM - Wow!!!).  This will be a sentinmental race for me.  I also have friends from my grade school days who will also be there.  And I will be able to have my mom on the course for the first time!!!

To be continued... (I hope with a happy face!)

Coach's Corner

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

The coach has left the building...  I am probably happy walking around meeting Minnie Mouse right now, but I couldn't let you have a week without Coach's Corner!  Although, I'll admit, it was a little hard to write this in advance since I usually get ideas based on runner questions during the week.



Question of the Week: How soon is too soon to run another race after the first?
Answer: First, can I just say how cool it is that I got this question!  In specific, I was asked this by a runner training for her first half-marathon from ground zero.  And I'm sure all can guess with my personal race addiction that I try my best not to discourage people when they have the desire to race, as long as I consider it a safe option.  Let me make sure to specify that I am answering this question from the perspective of the second race being the same distance as the first.  Once you are trained for the first race, your body is trained for the second.  But there are some important things to remember.  If you are truly "racing" the first race (running at faster than your easy effort pace), there will be some recovery.  Even if you feel like you can run the next day, your body IS recovering.  So while I will say that there are exceptions to every rule, I generally think there is no issue with doing another race as soon as 2 weeks later for distances of a half-marathon and shorter.  But (isn't there always a "but") if you're doing them less than 6 weeks apart... I do recommend that you keep your goals for race 2 in check.  In that short of a period, your body hasn't had enough time to both recover and adapt to new speed.  Likely, you will not see a major improvement in time.  It is possible that you might even see a degradation in time.  If race 1 and 2 are less than a month apart, I also recommend running the first race at your normal easy effort pace rather than a "race pace".   This will allow your body to recover a little easier so that you can be prepared for your next effort.  I also recommend, though, if possible (i.e. the race won't sell out and the fees won't go up too much) that you wait until you complete 1 to sign-up for race 2.  I do, however, recommend you get race 2 on the calendar as soon after as possible to keep you on track!!!


Tip of the week:  Goals!

Yes, I know I've talked about this before on the blog, but not since starting Coach's Corner, and I just think it is so important for every runner.  Many of us focus on a race of a certain distance, which is a great goal!  But it is good to have some variety in your goals.  Yes, I said goals.  Plural.  You should definitely have more than one.  The goals should vary between outcomes (finish times) and general performance (keeping an even pace, completing all training runs, etc.).  They should also vary between short-term and long-term.  Keep your goals realistic.  Keep them specific and measurable.  So with all that said, here are some example goals:
- Finish a (5k, 10k, half-marathon) race. (And get it scheduled NOW.)
- Complete X race within Y time.
- Finish feeling good!
- Get to the starting line un-injured.
- Keep a consistent pace during the race.
- Complete all training runs for race X.
- Run at least X miles per (week or month).
- Race in X events this year.
- Cut out food X, Y, or Z.
- Drink 8+ glasses of water a day.
Come on readers, can you share some more goal examples???


Motivational quote of the week:

"If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It's up to you."

Dave Scott, U.S. Triathlete

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

(Runners and coaches, please feel free to offer more input and/or feedback on these Coach's Corner posts.)

On Our Way...

Right now... we are all somewhere on this path:

And probably dealing with something along the lines of this:

And my husband is probably doing something like this:

But in a few short hours, we'll be seeing these fabulous characters:

I CAN'T WAIT!!!!!!!

Week 2 Marathon Training

Week 1 schedule:

Monday - 3 + Bodyworks - Sick kiddo... completed 3 miles, but no Bodyworks class!

Tuesday - 6 - Completed.

Wednesday - 4 - Completed.  I wanted an hour for my workout, so I added a 1 mile walk to the 4 mile run.

Thursday - 6 - Completed.  I am SO proud of myself for this day.  Emily and I decided to make-up bodyworks class.  I only got in 1.5 miles before bodyworks started.  Then went to class for an hour which included A LOT of squats.  Wow, jello legs.  But I got back on that treadmill anyway and finished out the last 4.5 miles.  I had to slow down the pace quite a bit, but I did it!  Yeah me!!!

Friday - Off - Completed.  I needed this.  I cherish my rest days!!!

Saturday - 12 - Completed.  Thanks to Robin who didn't mind slowing down a little so that I could get this run in.  It's easy to be motivated when you make plans to meet up with someone!

Sunday - Off - Completed.  Yes, I love rest.

I have also been right on track with my eating.  So a great week!


This next week... ahhhhh... I predict it'll be my biggest struggle!  Vacation + training!
Week 2 schedule:
Monday - 3 + Bodyworks
Tuesday - Off (in-flight to Disney!!!)
Wednesday - Off
Thursday - 5
Friday - 3
Saturday - Off
Sunday - 13.1 - Disney Princess Half-Marathon

What a Difference a Week Makes!

Last Saturday, I was sick, so I cancelled my 10 miles at the lake with Robin.  But the weather was just too pretty to not at least try to get outside... The girls (age 2 and 6) got on their little bikes and went up and down the sidewalk while Patrick (age 8) and I got in a little running.  Up and down and up and down my VERY short street (about 100m).

Yeah, I made it a whopping 1.7 miles in 20 minutes.  I know, I'm nipping at the heels of Prefontaine.  Patrick made it a good mile of that with me in 10:53... pretty impressive considering how long it has been since he last ran.  He was asking me all sorts of questions such as how to fuel before his race at Disney.  Paige made it 100m.  Lily made it only 100m also.  She's done a mile before but spent the night before this little run with a nasty fever... and just couldn't breath right.  Some of the neighbors were out and must've thought we were nuts going up and down the street.  We ran the length of the street no less than 20 times.  Oh well, we all got some fresh air, right?

So this week, I was determined to really get in my long run.  On the schedule was 12 miles, and despite my cancelling last week, Robin again agreed to slow down and go to the lake with me.

Ah, the lake... wide open spaces... no pacing back and forth.  1 1/3 loops to get in 12 miles.  The weather was beautiful.  I kept a good pace (11 min/miles) except for miles 7 and 8 when the wind really picked up, and if felt like it was pushing us to a halt (we slowed to 11:30s).  I ran in shorts!  I love warm weather.  So nice to be back at the lake and to top off week 1 of marathon training with a gold star!

Diets!!!

I know the word on the street is that diets don't work... and I'd say, generally, that is accurate.  You have to make lifestyle changes, right?  Well, the truth is, I'm perfectly good at maintaining my weight.  I run enough to counteract my sweet tooth and the things I like to eat.  And while I love my sweets and my steak, I still eat relatively healthy.  I eat a lot of vegetables, don't cook with much fat, and don't eat out that much.  So when I finally decided to take off this last 18 lbs (slowly... 10 between now and June and the other 8 between June and October), a diet is exactly what was in order. 

Now, don't go crazy on me, here... I use the term diet very loosely.  I don't calorie count.  I don't live off salads for every meal.  I don't follow Atkins or South Beach or take any pills.  What *I* personally consider a diet is making small conscious choices that will allow me to cut my daily calories.  My weight has always been controlled more by my food choices rather than my exercise.  Obviously, I get plenty of exercise.

So what are these "choices" I'm talking about???

- I typically have 2 sweet snacks a day.  When Paige naps, I'll usually get some chocolate from the candy bowl (probably way too much).  And then after kid bedtime, if we have dessert around, I'll usually have something or else I'll dig into the candy bowl again.  Do you see a pattern?  I tend to eat poorly when my kids are asleep.  Can you say "me time"?  I think also, subconsciously, I know they'll call me out on it if I have 6 pieces of candy... after all, they are only allowed 2 small pieces after dinner.  So on my "diet", I am allowing myself only ONE dessert period a day.  If I have a sweet snack during naptime, then I don't have one at night.  But for the most part, I have been skipping nap sweets, and having some sweet nibbles after dinner.  I have also been having my dessert at the table with the kids when they have theirs, which means I'm typically having less.  Yes, last night I still had a slice of pound cake with ice cream and chocolate sauce (I had made the cake and sauce for Valentine's day)... but I only had one scoop of ice cream (rare for me) and only a tbsp of chocolate sauce.  I know that doesn't look diet, but that's a lot less sweets than I normally have in a day.

- I have been doing a great job at avoiding fast food, which is something I should be doing permenantly.  But if I do eat at one in the next 15 weeks, I plan to order a kid's meal.  It's really plenty of food, and I get to enjoy some good old fashioned junk food without piling on the calories.

- Portion size... I've been cutting back ever-so-slightly.  And staying away from seconds.  For instance, today for lunch, instead of making my own sandwich and then a half for Paige, I just shared mine with hers (she only eats about 1/3 of a sandwich anyhow).  Not a huge cut, but 3 good 100 calorie choices each day is plenty to lose the weight at the rate I'm hoping for.

- Post-gym... I often am REALLY hungry after the gym.  I'm trying to curb that with a small snack with a good carb/protein mix, and attempting to not completely stuff my face or stop by the Chick-fil-a drive through for a chicken biscuit.  I might have just worked out, but I didn't burn THAT many calories.  Also, if I'm planning to drop by the grocery after the gym, I pack myself something small to nibble on.

- Snacks - In general, I'm a sweets person, but I still have a major weakness for crackers and cheese... and not just a nibble, and not low-fat cheese either.  I like the good stuff.  I've been trying to keep myself to one snack a day (not including post-gym snack) and having that snack the same time my kids have a snack (right after school at 3:30).  I am also trying to keep that snack relatively small and somewhat healthy.

- If we go to our family favorite restaurant tonight, which we often do on Fridays... I will stay away from the yummy oil-covered rolls... but I'll still be having my chicken pasta or salmon, for sure!

As you can see, there are no "rules" necessarily.  Three good 100-calorie decisions each day can get me to the finish line just fine.  There's no deprivation or starvation.  Anyhow, so if you hear me mention my "diet", I wanted to be very clear about what that meant.  Trust me, this girl isn't starving!!!  ;-)

"My Run"

Tomorrow, tickets go on sale for "My Run".  It is a documentary about Terry Hitchcock who at age 57 ran 75 marathons in 75 days.  It's quite a powerful stories from what I have previously read about Terry Hitchcock, but I won't spoil it for those of you waiting for the movie.  There is a one-time viewing on March 31st in theaters across the states.  You can go HERE for more information, and there is a full list of theaters where it can be seen HERE.

Coach's Corner

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

I'm glad I have gotten so much positive feedback on Coach's Corner posts.  I was, admittedly, a bit hesitant to start it.  It's one thing giving advice to an individual runner, but quite a different thing putting it out there for all to read and criticize.  I was also worried the posts might be a bit boring for some of those who have been running awhile, but I'm glad I took the leap of faith to post these.  Thank you for all the good feedback.  And seriously, I am open to constructive criticism from other runners and coaches... so please feel free to e-mail me with comments.


Question of the Week: Is it ok to move a scheduled training run?

Answer:  I got several different forms of this question this week, and the major point I want to make is that training schedules should be flexible.  Most of us are not elites, and we do not make a living at running.  While following a training schedule to a T will certainly prepare you for an event, following it at the expense of other things could cause problems.  Are you having pains?  Continuing to train could make injury worse.  Often taking a day or two off at the first sign of injury can alleviate the issue.  Are you sick and running a fever?  Running while feverish will not make you feel better.  Plus you’ll likely be sluggish and the slower, harder run could eat at your confidence.  Are you going out with a friend to have a late night before your long run the next day?  If you can shift the day to the right or left so that there are no issues, then there’s no reason your social life should always be put on the backburner (although sometimes it'll probably have to be if you're training for a big event).  Is the weather going to turn bad tomorrow and you want to get in your run while it’s nice and sunny?  Again, a small schedule shift is generally not a big deal.  Now, with all that said, you should remember each run does serve a purpose, and it is important that you don’t shift a speed workout to the day before a long run.  If you’re moving days such that two days are back-to-back, make sure that there is an appropriate overload and recovery cycle happening (i.e.  medium/hard effort followed by an easy/recovery effort).  There is no limit to how many times you can adjust your schedule.  Trust me, my personal training schedule gets readjusted constantly (right now it’s being adjusted due to sickness AND being stuck in the house with a sick kid).

 Tip of the week: Getting dressed for a run!


The first general rule of thumb to remember is that you will warm up during your run. You should dress how you would if it were 20 degrees warmer outside. With that said, don’t forget to check the wind chill, because wind can be brutal!!!

We’ve already talked about shoes, but good socks can be just as important… especially when it comes to preventing blisters. You do not want to wear a typical cotton sock. You’ll probably want to try out several different types of sport socks. You want to look for a sock that specifies “moisture-wicking”. The other things you want to look for is the thickness (this is usually a matter of personal preference) and also temperature rating (if it’s 100 degrees, you probably don’t want a thick wool sock). I am not blister-prone and prefer the fairly thin Nike Dri-fit socks (when I'm not wearing CEP compression socks). But when it’s super cold, I love my wool Thorlo’s. Many who are blister-prone love the toe-socks made my Injinji. Other great brands include Drymax and Balega and all your typical sports companies like Asics, New Balance, Under Armour, etc.

Clothing is also a lot of personal preference. Capri’s, shorts, pants, skirts? Tanks or short sleeves? The key here is “moisture-wicking” yet again. Every brand has their own name for it. Nike refers to it as “DriFit”. Moisture-wicking fabrics are synthetic fabrics that will pull moisture (i.e. sweat) away from the body. This will keep you dry and comfortable. During the cold, it’ll keep you much warmer to not have moisture on your skin.  When it's hot, it'll help keep you cool to have the fabric wicking away moisture and letting your skin breathe.  Moisture-wicking fabrics also help minimize chafing – huge bonus! Remember also that there is a reason most running apparel is “fitted”. The less the fabric swishes back and forth across your body, the less likely you are to chafe. (If you aren’t familiar with chafing, I wrote a long blog post about it a few months ago HERE.)

Other clothing considerations: gloves, windproof and/or waterproof jacket (something I don’t have that’s been at the top of my wishlist for a long time… make sure you look for something “breathable”), hat or visor, non-fogging sunglasses, sports bras (Moving Comfort is a great brand for those that need more support), and believe it or not… moisture-wicking underwear.

Runner’s world has a great “What should I wear?” tool.


Motivational quote of the week -

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

Steve Prefontaine

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

(Runners and coaches, please feel free to offer more input and/or feedback on these Coach's Corner posts.)

Marathon Training - Schedule and Week 1

Today kicks off my marathon training for Rock n Roll San Diego on June 5th.  Unfortunately, I woke up to a crying Paige who was on fire...

Ugh... then I was faced with the ultimate dilemma...

To eat or not to eat?  You see, I want to lose 10 lbs before my marathon.  I've been at a weight plateau for over a year, and it's time to drop the last 20.  So I'm splitting the goal... 10 before June 5th marathon and another 10 before October 30th marathon.  I hope I can do it.  You KNOW I did the math.  I have 112 days until the marathon and 10 lbs (35,000 calories), which means I have to cut approximately 300 calories a day.  (Nevermind that I have pound cake with ice cream and chocolate sauce planned for Valentine's Day dessert.)  Baby steps and a few GOOD decisions a day can get me there.  And for the record, I did NOT eat a donut!

On to the important stuff... my friend and fellow runner, Libby, challenged me to put my training schedule out there.  So here I am posting my planned training schedule for marathon #2.

The yellow are races (yes, I know, I know... but I love my races).  The blue days will include TBD speedwork.  The gray days are my Disney trip, so I went easy on myself.

So for this week, I have on the schedule
Monday: 3 + bodyworks class
Tuesday: 6
Wednesday: 4
Thursday: 6
Friday: Off
Saturday: 12
Sunday: Off

And Monday has already started off bad because I can't take my class since I can't head to the gym with a sick kid.  And, unfortunately, since I didn't know she was sick, I didn't get up early to get my run in before Peter left, which means home treadmill for today.  I will try to update each Monday!!!

I'm here, I'm here!

Wow, it's been a long time since I've gone 4 days between blog posts.  I promise that I haven't fallen into some pit of despair.  I've just been crazy pre-occupied with the Disney trip.  You see, for me, it's not just about this:

But it's also about coordinating an 8-day 11-person vacation.  (Me, hubby, my 3 kids, my dad, my step-mom, my 2 nephews, and my 2 step-siblings.)  The kids also have to get some school things done before I pull them out.  Not to mention, I STILL don't have my tickets even though I ordered them 2 weeks ago.  I called back early this week and it turns out they messed up and had to re-order... and I still haven't gotten the tickets from the second order.

So besides the race and the large vacation... my husband is also a finalist for a very prestigious award at his company.  The award trip and banquet are, guess what, in Orlando... the exact same week.  What are the chances?  So this means for 2 of the days, I'll be completely without the husband to help with the kiddos.  This also means on Sunday, I have to be prepared (post-half-marathon) to go to a formal awards banquet.  Which means I have been in mega-clothes shopping mode.  I don't own anything "formal".  Shopping was not as fun as I remembered... and it took 2 days of shopping to find something suitable.  (OK, I found "the" dress during the first day but it had a poofy skirt, and I was afraid it would be a packing nightmare since we're trying to stick with carry-ons.)

Now comes packing list time... (thanks RR for supplying me a copy of yours, it gave me a starting point).  Who knew vacations were so much work????????  The good news is that my red custom-made Snow White headband came in the mail!  Thanks TMB!!!

And the girls' race shirts (they are doing the kid races) are ready to go thanks to Kenzie Kouture (my amazing friend, Chrystyna who puts up with my overwhelming complex last-minute requests involving rounds of indecisiveness):

Now if USPS would just deliver my tickets, and UPS would just deliver my other last minute things that were supposed to arrive over a week ago, I'd be golden!  Oh, and I'd like for us all to get over the uber-crud that's been going around.  My head is pounding, and I skipped my 11-miler this morning... cancelling on a planned run with a friend is not something I take lightly.  Must find time to nap and then get in some sort of run... see what my body can handle while I'm slightly under-the-weather.

Coach's Corner

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

Ah, here we are at week 3 of Coach's corner and can I just say that there is nothing more satisfying than hearing back from a Motivational Monday e-mail (a weekly e-mail that I send my runners) or reading on Facebook that a runner conquered a new distance and felt great!  I don't even think conquering a new distance for myself was quite as exciting.  I was, admittedly, even a little emotional over the progression of a few of the ladies.  Great job, ladies!

Speaking of coaching... I'm working on putting my "Coaching Services" page together.  If you have any input or tips, please e-mail me.  The info and options out there is so scattered, it's hard to pinpoint what's right for me.

Question of the Week:  How do I deal with shin splints?
Answer:  Generally, shin splints are a relatively minor issue if dealt with immediately.  The prescription?  REST.  Usually 2-3 days will do.  Icing can also be done for 15-20 minutes at a time every 3 or 4 hours.  Note that shin splints can often be an indicator that it's time to get a new pair of shoes! (I inevitably get shin splints everytime my shoes hit about 350 miles.)  There are some exercises you can do to help prevent shin splints.  My favorites are the following:

Heel drops - Stand with your the front of your feet on a raised surface.  A curb or a stair are usually the easiest.  Drop your heel down below the level of the surface. 

Photo credit

Calf raises - Stand on a flat surface and raise up onto the balls of your feet.

Toe Pick-ups - I like to do these with marbles, but you can use anything small... dice are another option.
Place the objects and a bowl on the floor.  Move the objects one at a time with your toes to the bowl.  Make sure you repeat with the other foot!

Tip of the week: Nutrition! 

Everyday – No low-carb diets here. We are runners!!! The recommended calorie mix is 60-65% of your calories from carbohydrates, 20-25% of calories from fat, and 12-15% of calories from protein. Keep a lot of those carbs coming from whole grain and veggies! I know that those of us trying to lose weight try to cut the carbs first, but remember this line - “fat burns in a carbohydrate flame”.  In other words, if your body is completely depleted of carbohydrates, it cannot burn fat. It literally does not have the right chemistry to form the energy molecules from the fat.

Before running – It’s good to get some nice carbs into your system prior to a run. Something small, just to get you going. My ideal pre-run breakfast is half of a whole-grain bagel with a tablespoon or so of peanut butter. Also a health bar would be ok – like a Clif bar or similar. Just be sure to read the ingredients… some have a TON of sugar. You also need to test things out. I can only eat an entire Clif bar if I have 2 hours until a run. If I’m taking something down 30 minutes before, it has to be much lighter… but anything to jump start your system – just stay away from high fat and fiber! Go for mostly carbs with a little bit of protein. You don’t want to start a run hungry, or you will likely hit a wall pretty quickly.  Here's an "Eating Before Exercise" fact sheet from SCAN.  However, I find my body doesn't need 3 or 4 hours.  I rarely wake up that much before a race.  Test it out and see what works for you!

Post-run – Your body is most receptive to re-fueling in the 30 minutes following your run. But definitely within 2 hours. Take in some carbs and lean protein. If you’ve just put in a really hard effort go for quick-to-digest carbs (anything white – rice, bread, pasta, etc). Chocolate milk and eggs on a tortilla are some common post-run favorites. Ideally, you’d like a 4:1 Carb-to-Protein ratio. No need to overthink it, though, just get in some carbs with a little protein so your body can start re-building.  Don't forget to also restore fluids and electrolytes (primarily sodium and potassium).  Here's SCAN's fact sheet "Eating for Recovery".

I’ll save “during the run” nutrition for another week.

Motivational quote of the week -

Good things come slow- especially in distance running.

-Bill Dellinger

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!

(Runners and coaches, please feel free to offer more input and/or feedback on these Coach's Corner posts.)

One of Those Days...

So, post 16-mile run on Saturday, I was feeling some pain.  I thought it was my hip, then later it seemed to be my ITB.  But I did some foam-rolling last night, and surprisingly woke-up feeling good.  There was no snow or ice left and Lily didn't have nasty goopy eyes, so finally, after a week off, my kids could go to school, and I could hit the gym.  I was dressed and ready to head to the gym for my 3-mile run followed by my chicken-wing workout class.  Emily was ready to meet me.  I woke Paige up last minute and let out a loud sign of disappointment.  Goopy, nasty eyes.  Round 2 of viral conjunctivitis.  Fun times.  So I'm stuck in again.  Today, I accepted that maybe an extra day of rest would do my body good after pushing what was probably a bit too long on Saturday... but I'm sure her eye won't be better by tomorrow... which means it's time for the home treadmill and a DVD.  Not fun.  I am ready to be done, go grocery shopping and go to the gym and take my kids to school like a normal person.  I thrive on habit and schedule and when it's off, so is my mood.  My poor kids and their grumpy mommy!!!

The Ice and the Back-of-the-Pack

Dallas has been under ice and well below freezing since Monday night.  The whole city has been shut down.  Ice and mandatory blackouts due to a power curtailment.  Roads have been dangerous and schools have been shut down.  On Friday, we got 6 inches of snow on top of that ice.  Let me remind you that this is Texas, and we don't deal well with these conditions.  The snow, of course, hid the ice patches, which made it even more dangerous.  Ugh.  Everything cancelled.  I finally forced myself on Wednesday to put my home treadmill to good use and pushed out a wimpy 5 miles (I only say "wimpy" because I planned to go much further, but was stupid and ran after lunch and my stomach was killing me). 

On Friday, I had planned to attempt another run at home, but then I saw Elaine ask for people to come to the gym with her Saturday.  She has her second marathon in 3 weeks and had the 20-miler on the schedule.  And our race was cancelled (serious boo-hoo for me).  Unfortunately every road and path is a sheet of ice... so she decided to do it on the treadmill and was looking for some company.  I told her I'd do her first 10 with her.  Considering I haven't run more than 13 in over 2 months, and those 13s were only for races, I figured anything more was pushing it.

So I skipped Friday at home, and woke up early Saturday to get to the gym when the doors opened at 8am.  The roads were ice.  I skated to the gym, and when I arrived... I saw 2 people.  The lady near the front desk, and 1 guy on a treadmill.  Wow.  Totally deserted.  Elaine was upstairs just a few minutes after me, and we settled into a couple treadmills in the corner, and started the run.  I was shocked at how good I felt.  At about 6 miles, Ashley showed up and got on the other side of Elaine.  At 8 miles, I was really feeling fine (and that's where I had to stop and reset the silly treadmill).  I texted Peter, who wanted to work today, and asked when I needed to be home.  He gave me the exact answer I was hoping for - noon.  That meant with some determination, maybe I could push out another 8 before I had to head home.  (By this time, the gym was PACKED... the sun had come out and the roads had started to clear and people were eager to get out of the house!)

At about 10, when I should've been done, I started regretting my decision to push 16.  Really?  That's a long, long ways, and I haven't even started my marathon training.  But I just kept at it.  Wasn't much later that Ashley left.  She's a speed demon and knocked out her 10 and headed to get groceries (she also wasn't feeling great, so decided to call it a day).  At 14, I started to really hurt.  My right hip was screaming.  It was very unhappy with my decision.  If I were my coach, I would've yelled at myself for pushing that far past what my body is currently adapted to.  At 15, I decided maybe it was best to walk the last mile for cool down... uh no, that hurt more than running... so I cranked up the speed to just make it end!

Total distance:  16.2 miles.  For the record.  I did walk the first mile for warm-up, and I walked 0.25-0.5 at the end to cool down.  The rest was done at a steady 11:20ish pace. 

At that point Elaine still had 6 or 7 miles left, but I had to call it a day and get home.  She is amazing.  I cannot believe her determination and willpower.  Amazing.  Go read her recap of it HERE.

I put in over 3 hours on the treadmill today and Elaine put in around 4 1/2.  I am so impressed by slower runners (there has to be a better word for that because "slow" is so subjective...).  I mean a fast runner has finished a marathon, taken a shower, and eaten a pizza in the time it took us each to do our long runs today.  And at our current fitness level, we are pushing at the same level-of-effort that speedies push on their long run... yet, we are enduring it for a much longer amount of time.  This is not to say that I am not super impressed by the speedy folks (ahem, KARYN)... but there is something about the mental and physical stamina to push for that duration of time.  It was mentioned in "The Long Run" that Grete Waitz who won the NYC marathon 9 times had once said that the marathon she did with Fred Lebow in 1992 before he died was the most challenging marathon she had ever done.  She admitted after that the amount of time on her feet and running that pace (they finished in 5:32) was more painful than any of the races she had won.  Wow!!!

So to the back-of-the-pack runners... seriously, you deserve endless praise for sticking to it and plowing through runs that can literally take hours and hours.  And to the front-of-the-pack runners, don't forget as you're coming back and people are cheering on your super speedy legs to give a cheer back to those that will be on the course enduring the challenge while you're showering and enjoying some post-run food.

(** I want to double caveat this that I am not diminishing the impressiveness of the speed.  And I know how hard many of you work day in and day out to obtain that speed... and I'm in awe of it.  I just wanted to give a little light and a lot of applause to the endurance and motivation of the slower runner.)

Welcome to My Brand of Crazy

I've said before that I often do math on the shower walls in the steam. I know, I'm weird... so I thought I'd just lay all the crazy out for you to see.

This is what I calculated today...

Every night I eat 5 Dove milk chocolate squares = 220 calories.

3500 / 220 = 15.9

So every 15.9 days, I could cut 1 lb out of my diet just by not eating my daily chocolates.

That's just shy of 2 lbs per month... with just over 4 months until my marathon.

That's a potential 8 lbs. Per the theory, you gain 2 seconds/mile of speed for every lb lost.

So, potentially at the same physical capability as the last marathon, I could cut 16 sec/mile off.

Over 26.2 miles, this translates to 7 minutes.

So, the conclusion...
I could run with the exact same physical capability as last time, and just by cutting out my daily Dove chocolate, I could take 7 minutes off my time.

If only it were that simple!!!

See, I told you I have my own brand of crazy... these calculations covered my shower wall. All very interesting... in theory.

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Links of Awesomeness

What do you do when you are iced in and school is closed and there are mandatory rolling blackouts?  You spend a lot of time catching up on blogs, of course... doesn't everyone?

While I had considered other posts today, I read so many great things today, that I just had to share them... so this will be a post of links.

If you click on no other link today, please click on THIS ONE.  Giraffy is a runner who just recently found out her daughter has Leukemia.  Giraffy is fundraising for the Pediatric Cancer Research Foundation, and will pick her race distance based on how many donations she gets.  Please, please consider opening your wallets and your hearts on behalf of her little girl, Gabby.  Giraffy has been a great commenter/supporter in the blog community, and it's time to turn that around and support her!

On another note, Keelie from "Real Fat" had a great post yesterday on deciphering Nutrition Facts Panels.  You know, these things:

Really helpful post.  Go read it HERE.

On a similar note, Jason had a great post about Nutrition for Endurance Athletes a few days ago.

Eye candy of the week goes to Rad Runner.  Check out those new shoes!!!  Love them.

But coolest post of the week has to go to Katie, who I've followed for quite awhile, and who yes, I still think is cooler than me.  (Yes, this post is just to make you giggle... )

Coach's Corner

Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor. As with anything on the internet, take everything with a grain of salt!

After introducing Coach's Corner last week as my weekly Tuesday post, I spent a good amount of time thinking about where I wanted to go with this.  I really think my heart is with helping beginners find their way in the world of running, so I really want to keep the focus of Coach's Corner on the beginner.  What that means for many of you veterans, is that you might find the information boring... but just maybe, on occassion, you will gleen a new piece of info or be able to add to my ramblings to help someone out.

I currently have 8 amazing women who are allowing me to help them on their journey.  Definitely a full plate, but I'm already getting so much out of it.  I absolutely love the interactions and the questions.  I mean, seriously, most of us bloggers were born to talk incessantly about what we love... now I get to do that and help others in the process.  Win-win!

What's awesome is that you get questions that you never even considered... and you really have to take some time and think through something that might have been very intuitive and natural for you, but isn't always that way for others.

This week, twice, I got the question... "How do you run on a treadmill?"  At first glance, it seems simple... but then if I really think back to the very first time I got on a treadmill (back in college), it was, in fact, quite intimidating to step on that big machine, not knowing which button to press and mortified that I would fly off the back!  So I spent some time thinking about it, and here are some thoughts/tips that I shared with my athletes:
-- Get onto the treadmill and get everything situated and comfortable.  Familiarize yourself with all the buttons and controls before you start so you know where to make adjustments quickly, if needed.
-- I suggest you start the treadmill out very slowly between a 3.0-3.5 and walk for at least a lap (0.25 miles) just to get the feel of it (and to warm up).
-- Once you are comfortable, you can slowly ease the pace up.  You will have to learn your treadmill pace.  I actually run slower on the treadmill than outside... some people are the opposite.  Slowly ramp up the speed until you feel like you are at a nice, steady comfortable speed.  You aren't struggling to stay on, but you're also not tripping over the front of the treadmill (this is something I do often when trying to force myself into a really slow recovery jog).  Your stride should feel natural.  Don't stride out anymore than you would outside.
-- If you ever feel like the speed has gotten too fast, grab the bars with both hands and hop up to put your feet on the outer edges of the treadmill.  You can then slow the speed before hopping back in.  You'll probably use this technique more when/if you do speedwork.
-- Once you are comfortable with using the treadmill, you can play with pushing your pace and adjusting the incline.  I recommend varying the incline during your workout between 0-3%.  There are usually pre-programmed runs that you can use, but you can just as easily do it manually changing the incline every lap or so just to keep it interesting.  Whatever works for you!

Tidbit of the week - Track the mileage on your shoes and remember to replace them every 300-500 miles.  I, personally, start getting shin splints when my shoes hit 300-350.  Don't push the mileage, replace your shoes!  Use the old ones to walk the mall or garden, but not to run.  Another option with shoes is to rotate them.  I, personally, just started this, and I love it.  There are a couple of thoughts behind rotating shoes... First, when you're compressing the foam in the shoe, and it can take 24 to 36 hours to decompress.  Plus, the extra time can allow shoes to completely dry before the next use.  Even if you are rotating two of the exact same style, allowing the shoes time to "recover" is thought to extend the life (although I cannot support this with personal experience, YET).  Now, if you are rotating two different styles of shoes (which I do), the additional advantage is said to be that the support in the shoes is different and thus you are changing the stresses on your feet such that it isn't the exact same repetitive stress everyday, which supposedly can reduce injuries.  Again, I cannot officially confirm nor deny this claim (I'm not particularly injury-prone), but the theory seems to make sense.

Motivational quote of the week - If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it.  --Priscilla Welch

And random thought of the week - I've been thinking about my "motto" since so many of you have one... and while I was in the shower today (you already all know I'm always doing running math on the shower walls), I started writing thoughts on the shower walls...  and it popped out...
COURAGE to start.  COMMITMENT to finish.