November 10, 2008

The Finish Line

I reek of Ben-Gay, shudder at the sight of stairs (I recommend going down backward) and struggle to sit down—all telltale signs of a successful marathon! The crowds, course and energy were better than I imagined. From start to finish, it was an amazing journey.

I woke up at 5 a.m. (and 3 a.m. and 4 a.m.) in order to make my 6 a.m. bus to Staten Island—arriving three and half hours before the start of the race. It was a cold morning and people were walking around in old sweats and ski jackets, which they toss before the race. I waited nervously for my friend Emily to arrive. After we met up, checked our bags and located the starting area, it wasn't long before our wave time was called.

The two of us lined up with thousands of others and walked slowly to the Verrazano-Narrows Bridge. Unwanted clothes were flying through the air as people abandoned their layers. Before we even hit the start line, people took off running, which didn't stop them from celebrating and snapping photos. After months of preparation and anticipation, the finish line was only 26.2 miles away!

Coming off the bridge into Brooklyn, the crowds on the course were thick and they never seemed to wane. People lined the streets offering high fives, banging on pots and pans, blasting music, cheering strangers on by name and waving signs. It was exhilarating! We kept an eye out for friends and family, often spotting them before they saw us. I found Emily's family, even though we'd never met, thanks to a bright sign with her name on it. I ran up and hugged my mom, who was so overwhelmed by the crowds she didn't see me waving to her. We stopped for pictures, handed off layers and took energy gels in return.

I tried to focus on finishing, rather than on my time, but after we got off pace due to crowds, water stops and port-a-potty lines, I wanted to speed up. Emily encouraged me to go ahead and although I hated to leave my running buddy behind, I knew I needed to pick up the pace to reach my goal of coming in under 5 hours. An added incentive was that The New York Times publishes the names of all those who run a sub-five hour marathon. With the race nearly halfway over, I kicked it up a notch. Having avoided the common mistake of going out too fast, I still had energy to burn.

Heading over the bridge into Manhattan, I could hear the cheers from First Avenue and was inspired by the massive crowd, which I scanned for familiar faces. At mile 18, I was psyched to find four friends waving and screaming. They offered me encouragement and a drink while taking pictures. I was so energized when I left them that I almost sped past my mom, who was shouting my name from the sidelines a few blocks up. I couldn't believe how good I felt right up until mile 20, a point where many people hit the wall. I started to feel queasy and my entire body was sore and heavy. Then I saw a man tackling the race on prosthetic legs and crutches and was reminded not to give up.

Struggling up the hill at mile 23 was the most challenging part of the race, but upon entering Central Park, I felt a rush of adrenaline and my legs began moving faster. After seeing a friend near Columbus Circle, I took off sprinting, running my fastest mile of the race. I crossed the finish line happy and exhausted and relieved. I accepted my medal and insulation blanket and wore them with pride on the subway ride home. The following day I walked gingerly to the newsstand to buy a paper, where my name was listed among the finishers, and every painful step reminded me of my accomplishment.

November 7, 2008

A Medal for 714th Place!

It's official. On October 26, I completed my first marathon. My time? Four hours and 57 minutes. One year ago, I could not have imagined being able to complete this race. Even days before the run, I wondered if it was possible—would IT band pains trip me up before the half-way point? I focused on my original goal: Just finish standing.

From the moment I arrived in sunny Cape Cod, the excitement level kept escalating as I prepared for the race. Pick up bibs: Check. Stock supplies (pasta, bananas, sports drinks, water, tuna): Check. Drive the course (well, half of it—until rolling hills started psyching us out): Check. Lounge around fire, eat, relax: Check. Unpack race outfit, stock belt with gel and jellybeans: Check. I was in bed by 10—but didn't sleep a wink.

On a cool, foggy morning, the 26.1-mile race began. Hands-down this was the most gorgeous course I've ever seen (it ranks among Runners' World's Top 10 Most Scenic Marathons in America). The route stretched alongside crashing waves, where I inhaled salty sea air, and then past lighthouses and farmhouses as it zigzagged up tree-lined roads. Mist gave way to sunshine lighting up the autumn leaves—orange, yellow, red—and I was so happy to be part of it.

Because of an injury, I had capped my training runs at 16 miles. So I ran the marathon without knowing exactly how far my body would permit me to go. I wore a strap around my knee, but my IT Band still let loose its first yelp at mile 8. Just get to 15, I thought to myself. I made it, hit the bathrooms, and kept going. Familiar faces would greet me at mile 20 so I couldn't wait to reach that marker. This is the longest run of your life, I thought to myself, keep going.

Somehow, I did. I kept running as long as I could, until mile 23, and then I started walking. My legs were spent and achy. At first sight of the finish line, though, my eyes lit up. Out ran my friend Emily, who had finished much earlier (4:03!), to join me in my final steps. I heard my name over the loudspeaker. Wow, what an unbeatable feeling it is to reach a goal. Soon I was down for a five-hour count, awaking with a three-day limp and a mega-watt smile. Was it worth it? You betcha!

October 31, 2008

Getting Ready for Race Day

With the marathon just days away, my goal is getting to the starting line healthy. I've been getting plenty of sleep, popping vitamins, carbo loading and trying my best not to break or strain anything. There aren't any workouts I can do now that will help me on race day, but there are other ways to prepare.

Don't stress the start
There are nearly 40,000 people running the New York City marathon and we all start on the Verrazano-Narrows Bridge, which connects Staten Island with Brooklyn. Can you say traffic jam? The start is divided into three different waves and each wave is further broken down into several "corral assignments," which are based on your pace. To add to the confusion, runners are also split between the upper and lower decks of the bridge. The only thing more complicated than this system is actually getting everyone to Staten Island via bus, ferry and subway.

This week I had a moment of panic when I discovered that my running buddy had a different corral assignment. I was worried we wouldn't be able to run together as planned! After doing some research, we learned that in order to start together we simply have to go to the corral of the slower runner. Problem solved! Any way you look at it, the start is going to be crowded and frenetic. My advice is to stay focused and try to relax. After the first mile, the crowd thins out and it becomes easier to maneuver.

Personalize your outfit
When I ran the Boston Marathon on my 22nd birthday (what a gift to myself!), I wrote my name and "It's my birthday" on my shirt. During the entire race, total strangers were yelling "Happy Birthday, Alla!" and it was a huge motivator. If you want people to cheer for you by name, write it on your bib or shirt. Also, make it easy for your fans to spot you by wearing a bright color. My hot pink shirt will stick out in a sea of black and blue.

Organize your cheerleaders
Seeing friends and family along the way can really keep you going. My biggest cheerleader&—my mom—has been there for my past three marathons and flew into New York this week to root for me. I've mapped out a number of cheering spots for her, so she'll be running all over the boroughs too. My friend Jen, who lives by mile 18 (a crucial time for a pick-me-up), is throwing a marathon party to show support, and I've asked my coworker to make up posters so I can spot them on the sidelines. Even those not on the course can track a runner's progress through fan alerts, which deliver split times via e-mail.

Good luck to everyone running the marathon this weekend! See you at the finish line...

October 30, 2008

Headphone Patrol: Say What?

While leisurely scanning my e-mail inbox on a Sunday night, I was so excited to see a message from the Cape Cod Marathon.

Wonderful! I'm really doing this! It's so cool!

Then, I scrolled down further and in bold red letters (no joke) read:

Please Note: Wearing headphones during the race is prohibited by our USATF sanction and for safety reasons. Runners who wear them during the event and whose bib #'s are recorded by course checkers will receive a letter of disqualification after the race.

The words sent heart palpitations thumping through my body. Fact: I've never run more than 6 miles without music. It's my inspiration. My distraction. My motivation. By this time, it was after midnight and calling the friend I'm doing the marathon with was not an option. I whipped out my phone and sent her a text. Knowing she had received the same e-mail, I kept it simple:

"No headphones? Uh-oh!"

Put mildly, this adds a new element of challenge to the race. If you're running a marathon, be sure to scour the rules and regulations ahead of time to keep the surprises in check.

Q: Is wearing headphones permitted at your marathon?

October 29, 2008

Meet a Marathon Legend

If you're in New York City for this weekend's marathon, I encourage you to take the opportunity to meet world-champion runner Grete Waitz. The Norwegian athlete won the New York City marathon a record nine times between 1978 and 1988—I'll be happy to finish it just once! She's truly an inspiration for long-distance runners everywhere. Grete will be signing autographs at the following locations:

Thursday, October 30th, 4:30-5:30pm
New York Running Company: The Shops at Columbus Circle, 210 59th Street, New York, NY

Friday, October 31st, 1:00-2:00pm
Urban Athletics: 2 World Financial Center, 225 Liberty Street, New York, NY

Saturday, November 1st, 2:00-3:00pm
Paragon Sports: 867 Broadway, New York, NY

October 27, 2008

My Favorite New Treat

I'm always looking for easy ways to fuel up before and after workouts, and I recently found a new running snack: Bear Naked's Peak Protein all-natural granola. Each 12-ounce bag contains 16g of carbs and 5g of protein and is chock full of cranberries, soy flakes, whole-grain oats and walnuts.

The drawback? One bag costs $4.84, so I'll be reserving this treat for races. After all, I could buy a box of cereal that would last a week for that!

I love Peak Protein, but don't take my word for it—order your free sample here and you decide!

October 24, 2008

What's My Prognosis?

Deflated about possibly having to abandon my race plans, I consulted marathoner Mark Klion, M.D., a clinical instructor of sports medicine at the Mount Sinai School of Medicine Department of Orthopaedics in New York, about my injury.

"Marathon running is an endurance sport that pushes your body past its comfort zone," said Klion. "Running upward of three hours puts muscle tissues under extreme strain. These are mechanical structures that under repeated stress will fail."

My diagnosis: Iliotibial Band Syndrome (ITBS), which is often caused by overuse. The IT band is a bundle of fibers that runs along the outer leg from the hip to just below the knee joint. When you bend and extend your knee, explained Klion, the IT band rubs against the joint. The fluid-filled sac, or bursa, there reduces this friction, but when you overdo it, the band tightens, increasing friction and inflaming the normally slippery bursa. And that's when the pain kicks in.

What Causes ITBS
ITBS can also result from biomechanical abnormalities, such as bowed legs, over-pronation and leg-length discrepancies; worn-out running shoes (replace them every 3 to 4 months or 300 to 500 miles); and consistently running on a slanted road (switch directions or terrain often so one foot isn't continually lower than the other). But my problem was definitely linked to the amount of mileage I was logging.

How to Treat ITBS
Since pain stems from inflammation, Klion said the first thing I had to do was reduce the swelling with these steps (the first four are commonly known as the RICE method):
REST: Switching to biking and light jogging will allow my damaged tissues to rest, repair and rebuild.
ICE: For 10 to 15 minutes after I exercise, I ice the area to reduce swelling.
COMPRESSION: When working out, I wear an IT band wrap to compress the irritated area.
ELEVATION: I lie down on the couch with my leg propped above my heart on couch pillows for at least 30 minutes each night (after an acute injury, you want to elevate as much as possible in the first 36 to 48 hours, says Klion, and for a chronic injury where there's swelling, 20 to 30 minutes, 3 to 4 times a day). Gravity pulls excess fluid away from the affected area, reducing inflammation.
ANTI-INFLAMATORY: Ask your physician about taking non-steroidal anti-inflammatory meds such as Aspirin, Ibuprofen (Motrin, Advil) or naproxen sodium (Aleve). "Remember," said Klion, "you're not taking a pill so you can run, but to reduce inflammation so you can start a rehab process and heal your injury."

My recovery plan was short one item. Klion also suggested using a foam roller, which I found at my local running store. After the pain subsided, I started using it a few times a day to relieve tightness in the area.

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.

October 6, 2008

Case of The Irritable Blister: Ouch!

Rushing to slip in a run before going out, I haphazardly pulled on my socks and yanked on my running shoes without untying them first. I noticed that my left sock was only covering half of my heel, but I ran without fixing it. Big mistake. I ended up with a bad, ugly blister that eventually tripped up my running routine.

Little did I know, all it takes is one short run in an ill-fitting sock to get a whopper of a blister. A few days after it appeared, I ran again and the friction from my shoe broke the blister and painfully tore away the skin. Silly me, I put on a bandage and went running again a day later. It hurt for the first half-mile, but then the soreness mysteriously stopped and my heel felt numb. I must have blocked out the pain—when I took my shoe off after my run, I saw that my heel was raw and had bled through my sock!

Ultimately, I had to take four days off from running so that a tough scab could form. Don't make my mistake! Since blisters are caused by skin friction, you can avoid them by keeping your feet dry and doing a quick check to make sure your sock is cushioning your skin. Tip: Instead of wearing cotton socks, try some that wick moisture away from the skin, like these.

How to Banish Blisters
If a blister appears anyway, whatever you do, don't pop it. Experts at the American Podiatric Medical Association recommend you cut a hole the size of the blister in a piece of moleskin ($2.49; amazon.com) to place around the bubble. Then, cover the entire area with an adhesive bandage. Ideally, you want the skin to fall off naturally. If the blister bursts, wash the area, apply an antiseptic and cover it with a bandage.

October 3, 2008

Runner's High + Yoga Glow = Oh, My!

When the new studio Pure Yoga recently opened in my neighborhood, I was skeptical. The word "Pure" seemed a little forced. I mean, isn't good yoga always pure? Still, I couldn't wait to try it. The Vinyasa class, held in a slightly steamy room, radiates some mega-heat, and I was delightfully surprised by the challenging, no-gimmicks workout. I love to reward my legs after a long, hard run with a yoga session. As the poses stretch my legs and back, all the tension and tightness in my body starts to release. Now I can be found at Pure three times weekly.

An amazing by-product of the running/yoga combo is the energetic, anything-is-possible outlook you may start to project. I seem to now have a blinking "talk to me" sign plastered to my forehead. Strangers smile at me and strike up conversations on the subway, at the coffee counter, even in line at the bank. I catch myself singing while boiling water for pasta. And someone I highly respect just gave me an unexpected compliment. She didn't say my earrings looked cute; she said I'm the most positive person she knows and she hopes it rubs off.

People used to say things like this about my grandfather, who exercised every night in front of the TV, played tennis into his seventies and won a bronze medal for swimming in the Senior Olympics. The man was fit—and smiled a lot. I guess you could say I picked up my secret to staying positive from him.

I'm starting to wonder what I can do after marathon training to stay motivated to work out. I don't want this positive vibe to fade!

Q: As you up your training, is your outlook growing a little sunnier?

October 2, 2008

Running for a Cause

When it came time to train for my second marathon, I decided to race for a charity. I signed up for the AIDS Marathon Training Program and committed to running the Vancouver Marathon and raising $2,500. In return, I was enrolled in a five-month training regimen complete with supportive coaches, weekly group runs and fundraising advice (not to mention that airfare was covered and I'd always wanted to see Vancouver). To my surprise, it was raising the money—not running the race—that worried me.

A week before the fundraising deadline, I found myself $1,000 short, so I asked my teammates if they could help. A fellow runner, Rosemary, said she'd reached her fundraising goal and would be happy to ask her friends to send their donations my way. The following week I was shocked to see I had surpassed my goal thanks to an anonymous pledge of $2,000! For a minute I thought I had a wealthy secret admirer (a girl can dream!), but I soon realized that one of Rosemary's friends had made the donation. I was inspired by this stranger's generosity and it kept me going through the rain-soaked race. The fundraising certainly added pressure, but helping a worthy cause offered an extra incentive to cross the finish line.

I have a number of friends who have trained for marathons and triathlons with Team in Training, which raises funds to cure blood cancers. Many of them hadn't run more than a couple miles before committing to a race, but all of them finished with the help of their team. Whether you're an avid athlete or new to exercising, charity-based training programs can help you go the distance.

What's your favorite cause to race for?

October 1, 2008

6 Get-Up-&-Go Songs

So there I was running the same old loop and clicking through song after song on my MP3 Player. B-O-R-I-N-G. I was tired of every last tune. My ears had even become immune to the motivating powers of my no-fail standbys. It was then I realized I'd been listening to the same shuffle of tracks since I started training six months ago. No wonder I knew every lyric and drum beat in that little black music box.

So I carved out some time and loaded these six high-energy songs onto my MP3 Player to propel my run. If you've grown restless with your music, try out these tunes. Warning: Don't hit the play button until you've laced up your kicks and are headed to the track. These fast rhythms will make you want to take off like a rocket—which could be a problem if you're at work or driving.

1. All My Friends by LCD Sound System

2. The Underdog by Spoon

3. In This Home on Ice by Clap Your Hands and Say Yeah

4. No Cars Go by Arcade Fire

5. Born Feeling by Sara Tavares

6. Viva La Vida by Cold Play

September 30, 2008

18 Miles or Bust

This weekend the New York Road Runners had an 18-mile marathon tune-up race in Central Park. It was humid, rainy and there were more hills than my legs liked, but I did it! I'm so relieved to have my longest training run under my belt. It gave me the confidence I need to tackle 26.2 and I learned a few things along the way.

Prepare for the course
Although I haven't been training in Central Park, I used to run the loop regularly, so I'm familiar with the hilly course. I've done a few short hill runs and figured with all the miles I've been racking up, I could handle the inclines. The first 6-mile loop felt fine, but during round two my legs began to burn and I still had a third lap left! It's one thing to run a hill at mile 4; it's another at mile 16. I realized I need to alter my training so I'm tackling inclines toward the end my run, since that's when I'll encounter them on race day.

Don't try anything new on race days
My doctor had suggested wearing an ankle brace for support, so I heeded his advice and got one for the race. Well, it turns out the ankle brace is uncomfortable and constricting. It felt like it was hurting more than helping and I couldn't wait to get the darn thing off. I should have test-run the brace before committing to wearing it for 18 miles.

Carry your own supplies
I knew that energy gel would be provided during the race, so I didn't bring my own. What I didn't know is that it wouldn't be handed out until mile 9 and then again at 15. Unfortunately, I was already losing steam at that point, and you want to consume food before you feel fatigued since it takes at least a mile to kick in. I grabbed two gels at mile 9, which turned out to be a good move since there weren't any left by the time I got back around. Luckily, I managed to get two flavors I like, but you won't always have a choice and I've found certain types make me feel ill. You never know when and what supplies will be offered en route, so it's best to bring your own and not risk being unprepared.

How do you get ready for races?

September 25, 2008

Injury Prone

I'm a bit of a klutz. I've sprained both ankles multiple times and never while doing anything heroic or athletic. Earlier this summer, I rolled my right ankle while stepping off a curb in platform heels. So I treated it with R.I.C.E. (Rest, Ice, Compression and Elevation) and went back to running after a couple weeks. My training was going just fine until last Friday when less than a mile into my run I had to stop due to a throbbing pain in my ankle. I was really worried about what this would mean for the marathon. Not wanting to take any chances, I made an appointment with a sports medicine doctor first thing this week and vowed not to run until I got his diagnosis.

I haven't always been so quick to see a doctor. I had hip pain for two years—two years too long—before seeking a medical opinion. I had rationalized that the pain was just a normal side effect of exercising. But the truth is, I was worried the doctor would give me bad news and tell me I had to stop running. Well, the doctor did have bad news for me: I had to have surgery! But after recuperating and doing physical therapy, I was able to resume my normal exercise routine and within a couple months, I was running races again.

Having learned my lesson not to run through the pain, I didn't hesitate to see a doctor this time and he had good news for me. I need to do some ankle strengthening exercises, but can resume training. Phew! My advice is, don't ignore persistent aches and pains. It's important to listen to your body—especially when you're asking so much from it.

September 24, 2008

Fitting In The Longer Runs

When I walked in my door Sunday night, it was midnight, and my running buddy and I had just finished a 14-miler. It can be hard to schedule those time-eating mega-milers!

The thing is, I love to run, and training is important to me. But there are other activities that make me happy, too.

Saturday was out because I awoke to torrents of rain pelting my window—and they never let up.

It would have to be Sunday night, because I also committed to this marathon, and I want to see that through. For me, long runs are the crucial part of training. So I asked my pal if he'd join me when I got home, even if it was late.

The hardest part was getting out there, but as soon as we took off the laughs began. "What's with all the granola bars stuffed into your sports bra and bulging from your pockets?" he teased.

Q: Are you finding it tough to pencil in your long runs? What's your workaround?

September 23, 2008

The Loneliness of a Long Distance Runner

I've always been a bit of a loner when it comes to running. I enjoy going out by myself, on my own time. I see it as an opportunity to crank up my iPod and clear my head. I like to decide when I run and, truth be told, most running clubs start way too early in the morning for me. Plus, finding a training partner with the same pace, schedule and commitment level can be challenging. But there are times, usually on those long, lonesome runs, when I wish I had some company.

After a month of trying to coordinate a running date with a good friend, the stars finally aligned and we did a 12-miler together. As we chatted, I didn't even glance at my watch, and when I started to fade at the end, she kept me going. I realized it was nice having someone take the journey with me. Maybe there is something to this group thing.

After my positive experience as a running twosome, last week I broke down and decided to try out a local running club after work. Following a brief introduction, we split into different pace groups and did a track workout that focused on speed. I started off with the slowest runners, but realized I was holding back after a few times around the track. I joined a faster pace group and suddenly felt like I was sprinting. My chest burned and my legs ached, but I pushed myself to keep up with the others. The motivation and support of my fellow runners made me go farther and faster than I would have on my own. As I said goodbye to my new running buddies, they urged me to stay for the post-race snack. Did someone say food?! Once I saw the spread of fruit and bagels, I was sold on the running club concept. I guess I'm not such a loner, after all.

September 22, 2008

The Talk

During that long run I did with my friend Emily, we had "the talk." Em's pace is faster than mine, and her goals for this marathon differ from mine, too. (I really just want to finish standing; she wants to improve upon her best race time).

We pledged to each go our own speed during the race; we're not going to feel obliged to run shoulder-to-shoulder. That way, we can both achieve our goals.

While we'll finish at different times, Em and I feel like we'll still be running "together," and we know that we'll definitely be able to meet up at the finish line for a big ol' celebration.

Q: If you're running a marathon, have you had "the talk" with your running buddy yet?

September 19, 2008

Queen of Supplies...& Stamina

She runs a little faster than I do. During our training run in Central Park, she amazed me when, instead of continuing to forge ahead, she turned around at mile 6 to bring me a granola bar. Then at mile 12, she ran toward me with a water bottle.

In these next weeks of training, the toughest of them all, I'll miss seeing her smiling face as she runs back to check up on me, with food and water in hand and stamina to boot. You just don't find friends like that every day.

Q: Have you had luck finding people to go on long runs with you?

September 18, 2008

Hands-free Running

When you're out running for hours at a time, you need supplies: water, energy gel and money (in case of emergencies—like needing to take a cab home!). I always run with my driver's license as well. I joke that it's in case I get hit by a bus and the authorities need to identify my body (my mother doesn’t find this funny), but accidents do happen, so it’s always a good idea to carry ID. Throw my keys and iPod into the mix and I have my hands full. For some reason, most running shorts come with one thimble-size pocket, so alternate means of storage are necessary.

I used to train with a running belt—think fanny pack—but it was cumbersome and uncomfortable. Then I tried stuffing my pocket, shorts and sports bra with all the necessities, but my keys rattled the whole time (everyone could hear me coming) and things started sliding around. My latest solution is a handy shoe wallet that holds essentials and attaches to my sneaker laces. Now that I don’t have to juggle all my stuff, I can focus on my form.

How do you carry your running supplies? Take our survey and tell us about your running habits.

September 17, 2008

Planning a Running Getaway