Marathon Training Blog

October 23, 2008

The Final Stretch

This weekend I ran the last 10 miles of the New York City marathon course with The Running Center, a local training group. I always familiarize myself with the route beforehand, usually by driving the course or studying the elevation chart, which can be found on many marathon websites. I don't want any surprises on race day, especially during the most challenging portion—typically between miles 18 to 26. Running a portion of the race is an ideal way to prepare physically and mentally.

As our pace group ran up First Avenue in Manhattan, over the Willis Avenue Bridge into the Bronx, through Harlem and finally into Central Park, I paid close attention to my surroundings. Even though there will be mile markers, it helps to have a few landmarks in mind to indicate where you are on the course. When I reach the iconic Plaza Hotel, I know I'll be in the home stretch.

Before running the Boston Marathon, I'd heard about the infamous "Heartbreak Hill" (a tough climb between miles 21 and 22), but I'd never actually run up it. I wish I'd been better prepared because it wrecked my confidence. I've been warned about the steady incline that starts at around mile 23 of New York, but now that I've run it, I know how to tackle it. The challenge is not so much the steepness, but the length of the hill and that it comes at an exhausting part of the race. I finished the course feeling strong and confident and can only hope that I'll feel the same on marathon day.

October 22, 2008

Drats: I'm Injured!

The half-marathon in September left me feeling gung ho. If I stuck with my training plan, it seemed there was no distance I couldn't conquer. I was eager to complete my longest training run, but didn't want to go it alone. So when three other runners invited me on a 20-miler, I accepted without hesitation.

Soon after agreeing to run with the trio, I received an e-mail from one of them describing the route we'd be following. The subject line: Extreme Bridges. Beginning at the Brooklyn Bridge, we'd hug the Hudson on a path that snakes up to the George Washington Bridge, which we'd cross twice before finishing in Harlem.

After much anticipation, Saturday arrived sunny and cool. We met at 7:00 a.m. and coasted to mile four, where we hit the public bathrooms. We stopped again at mile 10 for water and gel, then started up without chitchatting. My legs worked like machinery, moving rhythmically (and seemingly without direction from my mind). At last, I spotted the George Washington Bridge—and couldn't wait to reach it.

But I never did. At mile 14, I noticed a slight ache on the outside of my left knee. The mild pain intensified until it seemed like a rubber mallet was slamming into my knee each time my leg hit the ground. I lagged behind the group. Kevin ran back and asked what happened. My mind was sharp, my energy level was soaring—and I couldn't run. I nearly burst into tears. After seven months of injury-free striding, my iliotibial (IT) band went kaput.

I stretched—to no avail—and told Kevin to keep going. Not wanting to worsen my injury, I stopped and took a cab home, feeling utterly defeated. I had foolishly been thinking I was invincible. Now, the whole marathon fell into question. I had to find out how badly I was injured—and fast.

Q: What injury have you experienced during your training?

October 17, 2008

Marathon Must-Haves

With the New York City Marathon just two weeks away, I've started to think about what I'll need for the big day. I can't stress enough that you don't want to try anything new on race day, so make sure you've given all your gear a trial run. Here are a few of my favorite things:

PowerBar Gel Blasts
This is my latest find. I tried one of these during my 16-miler last weekend and it gave me the added energy boost I needed. The cola flavor was yummy and the bite-size pieces were easy to pop on the go.

Timex Digital Heart Rate Monitor
Running with a heart rate monitor helps me gauge how hard I'm working and stay on pace. If my heart rate goes out of my target range, I know I'm off pace and I adjust my speed accordingly. This gadget can keep you from making the common mistake of going out too fast on race day.

Asics GEL-Kayano Sneakers
I've run in these sneakers for years and they offer excellent stability, cushioning and comfort. I replace the ones I wear for training every 300 to 500 miles, but I always make sure to race in a newer pair that I've broken in with a few long runs. Quality kicks are key to enduring long distances, but have your foot strike analyzed first (a running-store specialist can help) in order to find a pair that's right for you.

iPod Shuffle
Even when music wasn't so portable, I've always relied on it for motivation. I've run with everything from an old-school Walkman to a cutting-edge iPhone, but my all-time favorite is the iPod shuffle. It's so small and light and clips onto whatever I'm wearing.

Vaseline
Chafing happens! The best way to keep your clothing from rubbing in all the wrong places is to use a lubricant, such as Vaseline. There are brands designed expressly for sports, but I find this works just as well and costs half as much.

What are your marathon must-haves?

October 16, 2008

Half-Marathon: Check

The sky was pitch-black when I left my apartment. My friend Leo Troso, a personal trainer who I race with sometimes, picked me up for the Queens Half-Marathon at 5:00 a.m. Half-asleep, I got into the car and scarfed down a container full of pasta as we sped along the highway, jamming to The Beastie Boys (Leo's get-ready-to-run music).

According to my training schedule, I was supposed to run 16 miles. Leo had the brilliant idea of arriving early to slip in a 3-mile warm-up run before we tackled the half-marathon. This would be my longest run ever and I was nervous.

"You sure you want to eat that now?" he asked.

"Yep," I said. "I'm not taking the risk of conking out at mile 10 because I didn't fuel up enough!"

It was still dark when we parked and pinned bib numbers onto our shorts. I took off on my preview run, completing it just minutes before the race started. The course was mostly flat with a few small hills. I carried bananas (Don't do it: they get mushy!) and, in my shorts I stashed granola bars and gel. My strategy: Eat at miles 6 and 9, take a shot of gel at 12, and guzzle sports drinks at every pit stop. I rocked out to music and fell into a comfortable pace with the striders around me. My mind was pin-sharp, my legs felt strong.

Crossing the finish line I was happy and, I admit it, feeling proud. I realized the big payoff that consistent training brings. Amazingly, I still had energy (the extra fueling worked!). I saw some pals from the Niketown club sitting on a grassy hill and we made plans to join forces for a 20-mile run the following Saturday. I was more excited about my upcoming marathon than ever!

October 10, 2008

In Sickness and In Health

I exercise regularly. I eat well. I get plenty of sleep. And I wash my hands obsessively (I'm a bit of a germ-a-phobe). But whenever someone in my office gets sick, it spreads like wildfire and I inevitably succumb. I woke up on Saturday to clogged sinuses, a sore throat and a generally grumpy demeanor. The last thing I wanted to do was run 15 miles, but I dragged myself out of bed and suited up. It was chilly and overcast and as soon as I stepped outside, it started raining. I headed back inside to wait for the shower to pass and curled up on the couch—where I should have stayed.

One rerun of Beverly Hills, 90210 later, I made a second attempt. Less than a mile into my run, the sun came out (better than rain, yes, but not what I dressed for) and I had to peel off layers. Then my iPod battery died. It was an uphill battle from there. After my first six-mile loop through Central Park my head started to throb and my body felt sluggish. On a good day, six miles feels like a short jog. On Saturday, it felt more like a half marathon. I forced myself to do a second loop and went home feeling defeated. Sometimes a bad run is worse than no run at all.

When I'm not training, I have no problem taking a break from exercising until I feel better. But when I'm less than a month away from the marathon, I hate to miss a single session. In hindsight, I shouldn't have pushed myself when I wasn't up for it. There are times when you need to give yourself a break in order to come back stronger. With illness, much like an injury, you can do more harm than good when you run through it.

Do you train when you're sick?

October 9, 2008

Hills, All Mighty!

As I was slogging through a six-mile run the other night, I started to notice my sluggish pace. I realized it wasn't just my running playlist that needed a jolt. My entire workout was stuck in a rut! I wasn't so bored that I wanted to skip my training sessions. I was still eager to hit the road. I just wasn't working very hard.

I had mistakenly convinced myself that just showing up was enough and that going a snail's pace—even on short, three- or four-mile runs—was a workout. Before I knew it, I wasn't even running; I was jogging, without working up a sweat. What bumped me out of slow gear? I asked some runner friends what I should do and they recommended hill repeats.

So I headed out with a friend and we jogged to a short, steep hill near my place. With an "On your mark, get set, go!" we took off like lightning bolts. We pushed through, racing to the top, then turned around and jogged back down. Then we flew up the incline again. You know those grunts and heaves that tennis players make as they slam balls over the net? That was the two of us, groaning up that fierce little hill. All in all, we ran up and down nine times. I slept like a baby that night.

Q: Have you done a hill workout during your training?

October 8, 2008

Join the Nike+ Women’s Half Marathon on October 19th and be part of the largest women’s race benefiting the Leukemia & Lymphoma Society. The good news is you can run wherever you are with your Nike+ gear or join others at select locations. Need more of an incentive? Complete 13.1 miles and receive a Nike Sports Essentials Finisher's T-Shirt and an Official Finisher Keychain designed by Tiffany & Co. Go ahead and run like a girl! But hurry, registration ends October 8th, so sign up now.