Training Report # 6

I have been lazy with my running reports the last couple of weeks but it doesn’t mean the training isn’t going well, actually it is going very well!!

I have completed all my long runs and also some speed work. As I always say you need to listen to your body so I have rested when my body asked for it even if that meant a few less miles. I think the resting and stretching will be more beneficial for my final goal than 6 miles run. Anyway I am still keeping an average between 45/50 miles per week.

Last Saturday I paced again for the NYRR and as the previous time I just loved it!!! Even more I am starting to feel I own the 11+ mm group…it is like my little baby since not many pace leaders want to lead this group because they also use this run as their own marathon training so they want to run their pace and everyone in my running group is faster than 11mm..GO FLYERS!

I know it is a slow group for my regular pace too and I should be doing a faster group but I am not doing this for myself but to give back something to the running community and what better than helping beginners, older people and people who struggle getting their miles done at a faster pace.

I am lucky enough to be able to do my long runs alone, I am my own motivator I don’t need a group or a pacer to complete my runs so joining this group it is totally for fun and also selfishness (no idea if this is the correct use for this word :) oh my English is still so poor!!!) since I love the idea of being a “coach” :)

Many runners were completing their first 20 miler and they were very excited about it, others completed their first 15,16,17 miles and we were having such a great time that every time someone did it they were screaming “ this my first time running XX miles” and we all cheer and clapped!! LOL We were having fun and for me that is the idea of running!!

I also had the pleasure to be joined by Deanna. She was running with a faster group but when she noticed I was leading alone such a huge group she joined me. Don't you know her?? I will tell you all about her in another post by for now I will just mention that she has just run a 100 miles ultra!!.  Our group was by far the biggest one; I was impressed to see how many people we had. It is difficult to estimate but it may be somewhere around 200! When we were running Harlem hill I turned my head to see the end of the group but I couldn’t …they just kept coming and coming, that was at mile 1 and I thought “ WTF!! Are all these people really following us?? “ hahaha I needed no more motivation than that to finish!

After completing  20 miles with the group I decided to keep going for a little more and see what I could do. I had some cramps @ mile 10 and my legs were a little sore after that. Anyway I decided to try. I am not going to deny that I was really tired and the idea of going home, take a shower and eat something really tempted me but I knew I had work to do!

Mile 22….I am really hungry…can I go home now?? Nooooooooooooooooooo just keep going girl…what will you do in the ultra?? You haven’t even completed half of the miles you will need to run…JUST DO IT!!! This is the kind of little conversations I have with myself during my long runs LOL…

Mile 23, my hip started to bother me…it was time for another self chat “ F___ your hip….pain is mental, hip is ok, just tell your body that nothing is hurting you…nothing…because you are stronger than any stupid hip….you have this !!” worked…..I kept running thinking not that I needed to run a couple of miles but that I needed to complete 50 miles…and telling myself that I couldn’t be tired as I still needed to run 27 more miles….LOL…

26.2….wow…I just completed another marathon distance !!! hoorah!!! I wanted to tell everyone around “ I did it, I ran 26.2 miles” but of course there were nobody to share it with because everyone else were already at home or having brunch!!!

27 Miles…can I call myself and ultramarathon runner already?? Isn’t running any distance further than 26.2 considered an ultra…27 should count !!...…LOL…I know, it doesn’t  :(

I took a moment to think whether to run 3 more miles and complete 30 or not….I could have done it but I thought my body wasn’t ready for that big jump yet… 27 was a good number and I will have a 31 miles run in 2 weeks. Wisely I decided to stop before collapsing!!

When I woke up on Sunday morning I was afraid to stand up from my bed…seriously!! For a moment I remembered how sore I was after my first marathon (less than a year ago) and how I couldn’t even walk the following day. I knew I ran 26.2 just a couple of weeks ago but I guess thinking about 27 and also the cumulative effect of so many long runs scared me for a minute….I waited 15 minutes before trying to walk!! When I finally did, voila!! I was totally pain free!!! My legs were as fresh as if I haven’t had run in weeks!!! What a nice surprise!!! I felt relieved.....is this what endurance mean???

This weekend I will back off my miles a little, I am travelling and won’t be that easy to get many miles done. I don’t want to force other people to be waiting for me while I am going for a 4 hours run!! This will be like a mini taper before my first 31 miles on September 11…that will be my longest run before the ultra and after that I only have another 26 miles run and then 2 weeks tapering!!

The day is coming and I am excited about it…

 

I will do it, I will do it, I will do it!!!!!!!!!!!

We all hate hills…. but we should love them!

Let's face it, hills hurt and we hate them so I was doing some research to find out why do we need to run hills and here are some of the reasons why we should LOVE them!!!

• the better you get on them the more runners you can pass (or avoid getting passed by) on hills in race
• allows you to simultaneously work on aerobic, anaerobic, and muscular fitness
• strengthen the leg muscles forcing the muscles to overcome the incline and resistance of gravity. This strengthens the hamstrings, calves, buttocks, and particularly the quadriceps, which don't get much work on the flats. Fatigued quads are particularly a problem late in races, especially marathons
• since you have to really pump the arms to get up hills, your upper body is strengthened, too
• you'll increase resistance to fatigue during races. That will help you maintain good running form and a steady pace
• by strengthening muscles you'll minimize injury and increase the quality of track workouts
• since you have to concentrate on driving the arms, lifting the knees and pushing off the feet to get up hills in training, running form will be exaggerated and improved
• you'll also be able to tolerate greater levels of lactic acid, and extend your lactate threshold....meaning that  will take you longer to get sored!
• you will increase your confidence, too. A few hills on race day won't seem so bad and you will run them better and faster :)
• and finally but very important...you burn more calories!!!

Do you already LOVE hills???

source:howtogetfit.com

Running training tips for beginners

Have you gotten excited after reading my blog and want to start running?? GREAT!

I have put together 15 easy running training tips for beginners from my own experience and different publications I have read …….more tips to come!!!

1. Start slow!! At first keep your runs short and slow to avoid injury and soreness so you do not quit.
2. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it. I usually stretch at home so I just start running from my door and the same afterwards. It is ½ mile from my apartment to the park so it is 1 mile of extra running and time you save
4. Find a beginner training plan for your first race and set realistic short term and long term goals. A 3 to 5 miles race is a good way to start and once you feel comfortable with that distance you can start increasing your millage.
5. Keep a training log.
6. Soreness one to two days after a run is normal. You can massage, ice and stretch to help recovery.
7. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
8. There’s no shame in walking….I keep repeating this to myself but it is tough. I do feel shame if I need to walk but we should all understand that It’s okay to take walk breaks if needed (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
9. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated. If you run on a loop do one lap clockwise and then change direction so your body works the same way for each side.
10. Speed work doesn’t have to be scientific. You don’t need a Garmin to do it…try racing to one light post and then jogging to the next one.
11. As my TFK coach used to tell me push through rough spots AKA hills by counting down from 100, this way your mind will get distracted.
12. Do speedwork after you develop an endurance base. I always told my boss, who is trying to train for a 3 miles race, that he needs to get the distance first and then we will work on speed….he can’t even run 1.5 miles and he is already setting goals on time :P.…it doesn’t work that way! Only if you want to be a sprinter!
13. Practice running harder in the last half of your runs AKA negative Splits!!!
14. Run on trails if possible. It will be easier on your body and joins and you’ll love it.
15. Rest!!! Rest is just as important as running

More tips on gear, nutrition, etc to come!!!

Sneak peak of my ultra

I can't believe it is just 45 days away!!! I think that I really don't fully understand the challenging of running 50 miles. I just keep thinking I will do it as I always do everything I want to do.  I am not sure whether I am just stubborn or determined but what I do know is that when I want to do something there is no GOD that can stop me. I keep thinking why did I decide to do this, when did I have this crazy idea? I can't really remember the exact moment but I have no doubts I will finish it even if I have to jump to the finish line in one leg :). Just a bad injury could stop me (knocking wooden).  May be I am too confident but it has worked for me so far so why change it?!?!   People think I am crazy,  even other runners do but well I haven't done very crazy things in my life and it is time!!

Let's take a look in what I am getting into!!

The ultra is road loop around the most beautiful Finger Lake in Western New York. Scenic roads, wineries and peak fall foliage.

Total gain and loss for 50 miles is approximately 3500 feet… most of the gain and loss is in four climbs and descents being the Bopple Hill (670 feet in 0.8 mile) the highest one.

Some numbers to compare:

                                                               ING NYC Marathon                    My Ultra     

Distance                                                  26.2miles/ 42.16km                  50miles/ 80.46km

Total elevation gain                                             885                                          2200

Participants                                                      40,000+                             70 (as of today)

Aid Stations                                                        24                                              11
    

Elevation Chart

View from the top of Bopple Hill.....if you are still breathing!!

And here some scenic views....I will be running just there!!

Running Report # 5

I have been pushing my body during the last couple of weeks to levels that might be just normal for some runners but totally challenging for me. I have never been very athletic in my life and even though I don’t like to recognize it I am not 20ish anymore. My body is just learning the thoroughness of training and is trying to adapt to be a more serious runner.

Crossing the Brooklyn Br.

Be able to wake up any given morning and decide to go out and run a marathon distance is priceless for me!!! make me feel alive, fit and mentally strong. I know I am not fast but I think I am good for long distance. I enjoy the long runs and what is more weird ....I do enjoy to run alone and without music. When people ask me what do I think about  my answer is "nothing" and that is true. I just run and focus on my forms and the road. Most of the time I don't think about anything else, even in those tough days where you have many things in your mind....well I can completely disconnect. May be the only thing I think about is the race I am training for because that keeps me focus on running. It is like "reseting" my mind and when I finish I can see everything else much more clear.

Grand Central

Going back to this week report, I think the most important lesson was to put in practice the saying “Listen to your body”. One of my running  friends used to laugh about me taking days off and saying this all the time but she learned in a bad way that this is very important.  I have always listening to my body and the only injury  I have had so far was related to my arthritis which most probable is genetic  and not an injury for overuse.  We are not all the same and may be some privileged bodies don’t need to rest as mush as I do. For example I know I need at least 2 complete days off before any important race or run to perform well.

After my  long run the previous Sunday I managed to do my runs on Tuesday and Wednesday but my legs were feeling really tired. On Thursday I was completely energy less and by the time I got home for my evening run I was actually ready to go to bed  :(

I knew I was going to have another tough weekend with a 24 miller so I decided to listen to my body and skip the run on Thursday. At this point I do believe a day of rest can be more beneficial than a 6 miles run and since Fridays are always my day off my body got  2 complete days off.

Also, I stuffed myself with a lot of  fat, sugar and high calories food but still I was not feeling well. I was tired and without energy. Fortunately I was planning to work from home on Friday so I was able to sleep a little more, 9 straight hours of deeply sleep. When I woke up on Friday I was not yet 100% recovered but feeling much better than the night before. I worked from home that day which mean pajamas all day long!!! Plus since during summer we have Flexible Summer Schedule at the office I was able to just work until 2 PM.  I rest, kept eating and took a nice hot bubble bath that totally revitalized me. 

Brooklyn Br.

I was concerned about my long run on Saturday but I woke up full of energy, like a new person!!  I knew even before starting that it could be a great run.

As Park Avenue was closed to traffic I decided to run from my place in the UES to Brooklyn Br but I wasn't sure whether I will go afterwards.  I love to just start running and change route depending how I feel or what I see or whatever.

Once in the bridge I decided to run across it and back heading to Battery Park. I thought about running back home on Park Avenue and complete my 24 miles with a loop in the park but then I changed mind as I always try to run far from home when I need to do a long run . I know I can always take a public transportation but it is a mental thing and if I am in the other side of the city it  is  more difficult to head back home before completing my run. Hahahaha

From Battery Park I ran on the Westside Highway. I was feeling really good, the weather was hot but not that much humid so I was doing well.

Have you ever try to run and eat pretzels at the same time?? I did it this weekend for fist time and trust me…it is not as easy as it seems!!! Run. Eat, Breath!!!! Finally I needed to walk some steeps to be able to eat them because I was choked!!

Sea Port

Anyway the experience was good since I was able to replace some of my GU for the pretzels, ½ luna bar and some zips of soda. This was the first time I eat running and I think my body handled it well because I didn’t feel upset as sometimes happen with the GU.

I wasn’t really pushing the pace, my objectives were to complete the run, not to hit any wall and practicing with the food but by mile 17 I was feeling so good that I started to think  " just 9 miles to go for 26.2 and if I do the last 9 miles at 9 minutes or less I can even do my marathon time”……let’s do it!!!

I was @ 72nd on  Riverside Park and the plan was to head to the GW Br. and back until the 26.2 mile mark…I had a plan!! I really pushed the pace and completed the 26.2 doing a beautiful negative split considering that at the beginning I was running @10:30 mm and taking pictures!!  LOL… I finally did 10:06 mm which is a very mediocre time but it is good enough for me since it gave me 2 minutes less than my best marathon time and more considering that until mile 17 I was not racing at all.

I was so happy and exited at the same time…I couldn’t stop thinking “ you just ran a marathon!!! Without people cheering, no partner runners, no aid stations,  nothing…just you, wall?? which wall?? what is that??”

Sunday morning I completed a 7 miles run.  I did some walking on the hills and the down hills were really painful but it is amazing how the body changes in a short time....last November after the NYC Marathon I had troubles walking the following day and the day after I was walking as slow as a 90 years old woman  and not to mention that just the idea of doing stairs hurt me :)

Riverside Park

May 2nd was the last time I ran that distance and after that I was injured for almost 2 months doing just short runs and limping most of the time. I was pain free just around mid July but unable to run more than a couple of miles without being out of breath or in pain.  A month later I have completed 3 x 20+ miles long runs and my weekly millage has increased to levels I one thought were impossible for me….I think I can conclude my training is going well :)

Also this week I have met some guys that are going to run the same ultra and they gave me a lot of good advice. They called this 50 miles ultra " a short one" hahahaha...may be for them that are used to run many 100 miles during the year but for me seems as long as running to Argentina!!

Ps. I am totally pain free!!! (knocking wooden and as there is always someone with bad energy around as we say in Argentina, “que te recontre” or “ I wish you the double you wish to me”, not that I believe in these things but....just in case :))

Training Report # 4

This week has been tough. After last week long run and the increase in millage my body is tired. My hip is doing well and I don't have any pain neither I am sore but I am tired and my legs feel a little heavy. 

I did a recovery 6 miles run on Tuesday and on Wednesday I was planning to take it easy again as I needed to do 8 miles but I ended up running with some of the flyers at my half marathon pace which was not smart at all. On Thursday I needed to do again 8 miles but  I was teaching for 5 hours during the afternoon standing on heels and I was so exhausted after teaching that I took some minutes to rest before heading the park which wasn't a good idea because it is getting dark sooner!! where did the summer go?? By the time I was just 5 miles into my run it was already completely dark...I felt I needed a headlamp!

I have heard in the news that there have been several incidents in the park so I decided that it wasn't a good idea to be out there running alone in the dark and I came back home...anyway it was just 3 miles, that won't hurt my training.

I took Friday off to recover for the race on Saturday but I was not feeling positive about it. Surprisingly I did much better that I expected. Without any kind of constant speed training and even though I was feeling like carrying 2 huge rocks on my calf I was able to perform close to my last year PR (last year I was in really good shape at this point of the year and injury free). I couldn't believe I ran again in the 8ish without even giving 100% (not that 8ish is really fast but I am not a fast runner so for me it is really FAST). I was actually may be running at my 85/90%. I am not sure if other runners feel the same but sometimes I am scared to give 100%, I think I might have a stroke or collapse in the course if I do. It is weird but I always think that.

The race was a team championships so you need to be part of a running team to race it which means that some of the best runners in the NY area were there. There were really fast!! Afterwards we had a picnic!!

Today I did a 22 miles run. I ran from Upper East Side to West 42nd street and Westside Highway where I met some Flyers, from there we ran north on the Riverside Park. The group just ran to @ 145 and turned back but I kept going by myself to the GW Bridge where I turned and ran all the way to Battery Park until the Brooklyn Bridge!! Here some pictures I took during the run.

It was really hot and I was really tired....by mile 20 I started to wonder how the HELL I will run 50 miles!! the idea of having to run the whole thing again scared me to dead!! but now I can't regret, I have told everyone about this...I have a blog about it...OMG...there is no way back...I MUST DO!!  LOL

Even though I completed the 22 miles this run was a complete failure in any other way....nothing worked as planned but at least I've learned a couple of lessons:

• Carrying a banana in your belt pocket to substitute your GU it is NOT a good idea! I ended up with something that looked as banana pudding on my butt and 1 food less
• You need to double check your meals/fluids and carry extra!!! No sure what happened but I left some of my GU on the table so I only had 2 GU and a mashed banana for a 22 miles run :(...thanks GOD I had change so I could buy an extra Gatorade in a vendor machine...always carry change!!! $20 bills are not useful on those machines :)
• I hate belts...now I have 2 betls I will never wear again...someone want one?? I will go back to my hand bottle and I just ordered a new pair of shorts from race ready with pockets all around!!
• Frozen Gatorade taste good but it is damn heavy on your belt
• I need to buy more vaseline...my boobs chaffed again :(
• I MUST do my long runs alone or with people slower than me....I did positive split again :( . At the beginning I was trying to keep up with the group and they were much faster than me

Anyway the balance of the week is totally positive!! I was able to follow the schedule and even though I am tired my body is not ready to collapse yet!!! hahahaha....this week I will increase my millage again...Wish me luck!!!!

Finally.....a girl needs some motivation to keep running with more than 80 degrees, thanks guys !!

First time pacing!!!

Last weekend I was a pace leader for the ING NYC long training run for 20 miles.  Even though I have paced friends in the past, it was my first time pacing a huge group and people I didn't know. I was really nervous the day before since you never know how your body will feel the next morning . I knew I couldn't stop and I was nervous about not be able to make it.  No matter how many times you have run a long distance every time is a complete new experience and our bodies are sometimes unpredictable. Too much food, too little water, a bad nigh of sleep anything can affect your performance and pace.

We were supposed to be several leaders but I ended up being the only one in my group doing the 20 miles. When I met my group I was surprised of how big it was.  I volunteer to pace the slowest group (@11mm) because I also used this run as one of my long run training for my ultra.   I wasn't really expected so many people at that slow pace but I was wrong. 

As soon as I met them I noticed they were even more nervous than me and I ended up cheering and encouraging them.  A couple of them were veteran marathoners but for most of the group that was their longest run ever. I spoke with them during the whole run, they asked me about my marathons, how do I train, injuries etc etc.  Not everyone were planning on doing the 20 miles, most of the group did between 11 to 16 miles and just a handful ended up running the 20 with me.

I felt very good the whole time and I had to hold back my pace to keep the agreed group pace. During the last 4 miles there were only 5 people running with me and they were really tired and slowing down their pace. I was feeling great and my body was asking me to speed up the last miles but even though they told me to go ahead and not to wait for them because they were not sure they could make it I didn't do it becuase it was my responsability to stay with them until the end, this run was not about me it was about them.

Everyone was so thankful for our help, they really appreciated to have someone pacing and encouraging them. It was a very rewarding experience that gave me more than I was expected. 

The following Tuesday I was in Central Park waiting for a friend to go running when a woman approached me and said "  I just wanted to let you know how much I enjoyed running with you on Sunday, it was very pleasant and you helped me a lot. I hope you are our leader again next time"...she made me cry !! I felt so so happy that I ran with a huge smile on my face that night.  I was planning to run with a faster group the next training but I think I will now always pace the 11+ group because they really need motivation and help to go through those miles and I felt really useful doing it. I enjoyed so much that I have already google " how to become a running coach" :)

Runner's high!!

Have you ever felt the runner’s high? I am sure you did!! And if you haven’t…you must go for a long run right now!! You don’t know what you are missing and the best part is that it is totally legal!!

I feel so good after running that it is as if I take a mood-altering drug!! Sometimes it is tough to get out for run after a long day at work and I have no desires of doing it but then I think about how I will feel afterwards and that pushes me to do it. I feel relaxed at first but euphoric right after running. I do believe running is also a powerful aphrodisiac!! A friend told me the other day that her husband is….well…lets say…not “performing well” so my suggestion to her was “ Send him for a run!! He will feel sooooooooo sexy afterwards!!!.” Running makes me feel happy, euphoric and sexy. People who don't run can't really understand how you can feel so euphoric and energized after such phisical effort but  there is a good scientific explanation for this.

It is know that when we run endorphins are released and that they can change our mood. Endorphins are associated with mood changes, and the more endorphins a runner’s body pumps out, the greater the effect. When a person is running they are putting their body under stress. When this happens, stress and pain occur, causing endorphin levels to rise in the brain. People's pain thresholds tend to increase directly following exercise such as a long-distance run and their moods are often elevated. An elevated endorphin level will then produce a mood change. Mood changes are not always positive though, and I have read that when some runners have an increase in endorphins they might experience negative mood changes too. Overall, an increase in the brain's production of endorphins occurs when the body is put under stress such as long distance running, and the endorphins then cause a positive or negative mood change.

Fortunately for me and for the people surrounding me my mood changes are always positive and to be honest I haven’t met anyone who gets in bad mood after running, is this even possible?? How come?!!?
Well... I guess we all know some people who are just incapable to be happy and not even a 50 miles run could make the miracle!!

After all this my conclusion is simple… YOU MUST DATE A RUNNER….YOU HAVE NO IDEA WHAT YOU ARE MISSING!!!

Training Report # 3

and counting....... it is not my age!!!   it is my last week millage!! I think this is the highest millage I have ever done. For most of my runner  friends it might not be a lot but it is for me and I am very happy about it. Also I am happy because of the quality of the runs. I felt strong in all of them and I have started to do some speed work again. From now on my millage will keep increasing and the next few weeks are going to be tough since I need to do 20+ miles runs every weekend plus the week runs including a long run during the week too! Soon I will be doing 2 long runs of 26 miles each one...that is a Marathon!! I can't believe I will just run a marathon as a training run!

I haven't been that good with  cross training though :(. I am making the same mistakes I did when I got injured...running, running, running and ZERO cross training!! I was good for a couple of week but last week I was so busy  the days I was not running that I didn't do anything else....I NEED TO DO IT!!  It is just so difficult to balance work, running, friends, personal life and also cross training!!! I need more hours!!!