MARATHON TRAINING SCHEDULE | Pace-Based Marathon Training Schedules

Ottawa Half Marathon – The American Invasion

Categories: Race Report by brenda_Ross 0 Comments

I live in Ottawa, Ontario, Canada and have participated in the marathon weekend for a number of years. In fact, my first marathon was done on home turf, so I know how beautiful the route is and how well run the race is, but I wanted to share this experience with others, so I started my quest to get the Americans to town. I had to be quick and diligent, as this race sells out FAST. I started with little posts on Facebook about the race and the what the numbers were and once it got to the point that I was getting nervous that it might fill up I put the emails out asking for commitment.

First on my list – Michelle 22, who was not hard to convince as she came up the previous year at the same time and saw just how beautiful the city was. Next up was Nina D. After meeting her at the Philadelphia Marathon I immediately wanted her to come to Ottawa and see what we had to offer. After a couple of discussions and forwarding of reports that the race was selling out she jumped on board.

Before we new it the weekend was here and the girls arrived. Nina made contact with another MNer (Tim Haley) who was in town for business and to run the marathon on Sunday, so we got together for a dinner.

Since we all agreed that we were going to participate in the race for fun we made plans to see the city on Saturday. The weather was unseasonably cool, but we still managed to have a good time. We started the day with a BIXI bike ride down to the Parliament, then a 1 hour tour of the city followed by race kit pickup up, dinner and then spectating at the 10km road race.

Race morning came quickly and we were all very calm, but excited to get the day going. We all had goals, but they were loose and ready to be changed depending on what transpired through out the race. Temps were perfect for running, with some wind and lots of sun. Course is flat and fast and the perfect race to set a PB. The route this year (they are known to change it) took us along the canal, through Wellington village, onto the River parkway that runs adjacent to the Ottawa river, past the Military Museum onto the Quebec side, past the Museum of Civilization, across the river to the Ontario side, past the Art Museum, along the canal and final back to downtown city hall where we finish. Well had great runs coming in either at our goals passes or faster. No specific stats to share but I can say one thing. I hope we make this an annual thing, because it was fun to have the American’s in town.

Coach Patrick Running Boston Marathon 2013

Free Boston Marathon Qualification Training Advice (No, Really!)

Categories: marathon training by Patrick 2 Comments

Running the 2013 Boston Marathon was something I was doing more for my family, than for myself. In 2014 I plan on running Boston for the victims of the bombing, and to exemplify the spirit and resiliency of the marathon community.

I hope you decide to join me. In fact, I am going one step further — I am going to give you my best resources and guidance to help you successfully qualify for the 2014 Boston Marathon.

I am calling it The Boston Running Project, and it will have resources for those of you looking to qualify, regardless of the reasons you have for making it to Hopkinton.

There will be two levels, a FREE version and a DONATION version.

The FREE Version…will have a basic training plan, some industry resources / deals and information on how you can raise money during your training cycle.

The DONATION Version…will give you access to:

Private Facebook Group for support
Access to monthly Coach Patrick conference calls
A detailed plan by ability level.
Coach Podcast / Video for each phase.
Race execution information.

I am working on the details behind all of this, with a launch date of Monday 5/20/13 on the calendar. If you are considering a run at qualifying for Boston, you should subscribe to the email list for updates. If you know someone considering Boston, please pass this post on to them.

Thanks for your support!

~ Coach Patrick

Singer Island Half Marathon Report – Susie Meltzer

Categories: Nutrition, Planning, Race Execution, Race Report, Race Results, Uncategorized by brenda_Ross 1 Comment

The Inaugural Singer Island Half Marathon

April 27^th, 2013 – Riviera Beach, FL

Forward:

“Too Often Does Not… BUT this time DID!”

After a dismal half marathon in St. Pete in February where I suffered a debilitating and show-stopping side stitch in the last 5k, I was excited at the thought of yet another half marathon in my own backyard before the FL summer heat would “normally” begin.

I basically piggy-backed about 9 weeks of the MN 12 week advanced half schedule on to the end of the St. Pete race and off I went – following the plan and having good results in local races.

My goal at Singer Island was to PR. I hadn’t yet broken 1:40 this time around and felt this goal was within reach.

As the Singer Island event drew closer, I made note of the course map. Runners would do four total crossings of a particular bridge that links West Palm with Rivera Beach: the Blue Heron Blvd Bridge.

First mistake: I assumed this would be like the causeways we run on in my home area of Melbourne.

Second mistake: I didn’t do enough intense hill work to prepare for this beast.

Oddly enough, it was only through some online post about a sailor planning a route for his behemoth boat that I was able to finally realize the actual elevation of this bridge – 93’. Enough said. It was the week before the race and not much I could do about it but, well… worry.

Important lesson 1:

Sidebar to this part: Most of you know all about what I’m writing here and it is an oddity that I couldn’t seem to get this part working until now.

I decided to get the rest of my house in order for this race and figure out sleep the night before, fueling, etc. Happily I noticed Coach P online last week and he gave me some tremendous advice on dinner the night before, breakfast the morning of and FUELING DURING THE RACE.

I am writing this in caps because I usually am very bad about this part. I fumble blocks, I dribble gel – so often in fact that one of our fellow runners who made the trip with us (and won the whole race!!), saw a trail of shot blocks on his third / fourth bridge crossings and was certain I’d dropped all of my blocks on the way out during crossings 1 / 2.

Here is what Coach Patrick told me:

Eat a big lunch on Friday.

Eat a very light dinner on Friday night, going to be slightly hungry.

Eat b’fast 3 hrs before the race.

Eat a shot block every two miles during the race.

Drink on the course

Freakishly I actually DID follow these directions and I’m here to say that this saved me in this race.

Not only was it hot during the race, 75 at the start and 79 at the end, the wind was blowing and, well, there was the bridge.

I NEVER/RARELY drink course water or other offered beverages but drank at every stop. Cytomax was offered on two of the stops and I guzzled that down, too. No sloshing, no weirdness, choked a few times from inexperience but it all worked out!

I will forever and always follow this routine unless any of you come up with something better.

The Race:

Met three friends and drove down together in one of my husband’s shuttle vans. Left at 3:45am and arrived at Riviera Beach around 5:45am. Drove across the bridge in the dark – somewhat meaningless but we could see the arch of the lightpoles at the top and that was a bit ominous (to say the least).

Multirace put on a great event but there were no porta-johns at the start. Weird, I know. Fortunately my kind sister flew into West Palm the night before and was staying in Riviera Beach. We all drove the few blocks down to her hotel to pick her up and happily used her hotel’s lobby bathroom during that stop. Nice…

Race kicked off right on time at 7am.

Miles 1, 2, 11 and 12 were on the bridge.

Started off at the base of the first bridge crossing with the wind at my back. Nice… didn’t seem too bad right at that moment

Got over and back for the first two crossings and found myself feeling relatively good for the start of the portion that included 8 total miles out and back along scenic A1A, right next to the ocean.

This was a good stretch but also when I started fumbling for shot blocks and dealing with water. A bit of stress and anxiety ensued but after a gulp of water and a successful shot block chewing/swallowing, I was in good shape.

Important lesson 2:

Found myself cruising along with two other ladies in that 3^rd mile and could feel the pace quickening. At one point I looked at the current pace and it was down to a 7:17 – a bit too much for me.

Suddenly I saw MarathonNation Tricia P’s post in my head, blaring: “Run Your Own Race, Susie”

Thank you, Tricia. I needed to see that in my crazy head, right then. You truly saved the day with this great advice.

After digesting this intel which had been stored (thankfully, but strangely) in my head, I relaxed and began to really enjoy this race. Had I EVER really enjoyed running a half marathon before? I don’t think so!! I let these two women go and later passed them around 7 or 8.

I continued running my own race and chomping down on my little caffeine laced shot blocks at every even mile marker. I will say that in the heat, with the wind and even the bridge, this was my most enjoyable run to date EVER (and this includes even my speedier days of the past).

Here’s how it all played out from my trusty Garmin:

1- 7:23

2- 7:34

3- 7:26

4- 7:34

5- 7:36

6- 7:34

7- 7:29

8- 7:33

9- 7:33

10- 7:32

11- 8:02

12- 7:46

13- 7:32

.10- 0:39

On the Garmin, 1:39.15. Avg, 7:34 / mile.

What a huge amount of valuable lessons I learned during this race.

Listen to Coach P…. Intently. Obviously, he knows what he’s talking about!!
Listen to those words from Tricia P and “Run Your Own Race”
Don’t EVER look online again for wrong info on bridge elevation – call somebody local and if you choose to do this, do it long before race week. My bad on that.

That’s it for me!

I will probably do this race again – it’s a half marathon like no other but it was fun and it was incredibly scenic.

It’s just shy of two weeks after Boston in 2014, so I may be missing it for next year.

Just go to the bathroom before you get to the start and you’ll be fine!

Thanks again for everybody’s well wishes and help.

Boston Marathon Qualification: How to Hack the System to Plan Your Best Qualification Effort

Categories: marathon training by Patrick 2 Comments

While registration information is up in the air for the 2014 Boston Marathon a few things are very certain. First, the 118th Boston marathon will be held on April 21, 2013. And second, after the tragic events of this past year, gaining entrance will be exceptionally hard for the event.

The Boston Marathon already has very stiff qualification criteria in place to ensure that the field is top-notch (view the criteria here). Due to registration limits that had left some qualified athletes unable to register, in 2012 the BAA initiated a pre-registration process that favored the fastest times within each division.

If the qualifying time for your division is 3:10, for example, but you ran a 2:53, you received a priority registration opportunity. In other words, you could register before someone who ran a 2:59; they in turn could register before someone who ran a 3:09. There were specific “windows” for these pre-registration waves, but overall the process went smoothly.

However, people who had qualified for Boston were still locked out as the amount of delegated spaces for the race had filled within a few hours of “open” registration — by open I am referring to athletes who were within the last five minute “window” of their qualifying time.

In other words, achieving the current standard of 3:10 for your age group doesn’t automatically gain you entry. At the present time you (1) need to have your qualification solidified by September 1st and (2) need to run at least five minutes faster than your current standard, ideally ten minutes faster if possible.*

*Note: This is based off of the 2013 registration process and could change in advance of 2014 registration. While you absolutely want to have a qualifying time by September, you might not need to be as fast as I am proposing here (but it can’t hurt!).

For those of you looking to qualify for the 2014 edition of the race, you have just over seventeen weeks to lock in a time that will do the trick. Here’s how I suggest you do it.

Step One: Determine Your “True” Qualification Standard (BQS)

Below you will find the table of qualification standards as of April 2013 for the Boston marathon as posted by the Boston Athletic Association. They were adjusted in September 2012 to make qualification a bit more challenging and to keep the numbers of participants somewhat constrained.

Current Boston Marathon Qualification Standards

But, based on the current registration process and overall level of interest in the Boston Marathon, you need to be faster than the times listed above. Here is a breakdown to help you select your target time:

Excellent Registration Delta = Subtract 10 minutes from the current BQS.
Above Average Registration Delta = Subtract 5 minutes from the current BQS.
Average Registration Delta = Stay at current standard.

As an example, a 53-year-old woman looking to lock in her changes to register should target a 3:50 qualification time or better by September 1st.

Step Two: Identify The Gap Between Your Desired BQS and Your Current Fitness

This is where the rubber meets the road; having a number on paper is one thing but linking that number to your current fitness will let you know just how far you have to go in order to be in a position to meet your qualification standard.

Go to the AttackPoint website and enter the distance as 26.2 miles and then enter your Desired BQS time.
This will generate a list of predicted race finish times based on your desired BQS, from the marathon time you entered down to a 5k effort.
Find a recent race result–from the last three months–to compare against these numbers. We use races as they are an accurate reflection of your running speed.
Do the math between the two numbers to determine exactly how much work is required to achieve your desired BQS. Here is an example:

Your desired BQS as a 43-year old male is 3:05 (actual standard is 3:15).
You enter that time into the AttackPoint calculator and generate a half marathon time of 1:28:48.
Just last month you ran a 1:30:00 half marathon, putting you approximately 72 seconds of the standard, or roughly 3 seconds per mile off your desired BQS pace.

Adjustment Factors:

If your most recent race result is more than three months old, you should estimate your finish time based on your current level of fitness by adding / subtracting time as required.
This comparison process works best for race results of 10-mile events or longer. If you are comparing to a 10k or 5k result, you should subtract another minute from the 10k result or another 45 seconds from the 5k result listed.

Here is a table to help you determine your BQS pace gap; simply find your actual time gap in the chart below based off of the race distance you are comparing (left column) and then scroll up to find the pace per mile gap.

Step Three: Determine Your Proper Training Path

Now that we know what the gap is between your current fitness and your desired BQS, we have to pick the right training path to get you ready for the race.

With a deadline of September 1st to qualify, you only have a set number of weeks to do the training. The sooner you start, for example 5/6/2013, the more time you have to get ready.

And it’s worth pointing out that the larger the gap, the more significant your training will need to be in order to be 100% ready for your race.

Block 1 of 4: Two weekly threshold interval sessions in Zone 4 / Threshold Pace. One weekly hill bounding session. One long run at Goal Pace + 30 seconds per mile. Additional runs are less than 45 minutes, at Easy/Steady pace with 6 to 8 Strides at the end.

Block 2 of 4: Same as Block 1 of 4, only include one 13-mile “Race Simulation” weekend run followed by a Day Off.

Block 3 of 4: Two long runs: (1) Wednesday long run done as 60% at Goal Pace + 30 seconds per mile, final 40% of the run at Goal Pace. (2) Saturday long run done as 25% warm up then 50% as alternating 1 miles at 5 seconds faster per mile than Goal Pace, 1 mile at 10 seconds slower per mile than Goal Pace. There should be one 18-mile “Race Simulation” weekend run followed by a Day Off. One threshold / mile repeat session per week and one VO2 interval session per week. Any extra runs are Strides.

Block 4 of 4: Four weeks out is the final long run with last 50% at or slightly faster than goal pace, two VO2 interval sessions, extra runs are strides. Weeks three and two are two medium length runs with 33% of each run at goal pace. One VO2 session per week; extra runs are Strides.

Workout Explanations

Threshold / Mile Repeats

Typically 45 minute runs including 2 to 3 mile repeats at 10k pace with 50% rest at an easy jog. So run an 8:00 mile interval and you earn 4:00 of rest!

VO2 / Interval Repeats

Typically 45 minute runs including 4 to 6 repeats of 3 minutes at 5k pace with 2 minutes of rest after each.

Hill Bounding

A plyometric or strength workout, not a hill sprinting session. You bound up the hill for 30 to 45 seconds, and then you sprint over the crest of the hill for the final 5 seconds of each interval. Example video here (note there is no sprint in the video).

Strides

An easy run up to 45 minutes in duration; finish with about 10 minutes left in a place where you can run strides. A stride is 20” at 5k pace/effort with perfect form. Ideally you will count 30 single foot strikes in each repeat.

Race Simulation

This is a longer run done as you expect your race to play out. First 5 miles are at Goal Pace plus 15 seconds per mile (so if your Goal Pace is 8:00/mile, you will run 8:15/mile), followed by the remainder at Goal Pace minus 5 seconds per mile (7:55/mile pace in our example). Eat and drink as you will on race day, note how you perform, etc.

Step Four: Find A Complementary Race

Now that you know your BQS Gap and how long you should ideally train to achieve your goals, it’s time to find the right race for you. Using the minimum training window determined previously, and with an eye towards your personal budget and life-schedule, review the race options.

Scroll to the bottom of this post for a list of every marathon we could find between now and September 1, 2013.

To find additional marathons, including international ones, continue your search over here on the Marathon Guide website.

Up Next: Prepare to Race at Your Best!

All the fitness in the world won’t help you if you can’t put together your best possible race. I’ll be back next time with more details on proper race execution; in the meantime if you can’t wait you can purchase our Marathon Race Guide: Your Best Marathon.

Thanks for reading!

++++ Upcoming Marathon List ++++

June 2013
6/1/2013 Forest of Nisene Marks Marathon Aptos , CA
6/1/2013 God’s Country Marathon Coudersport , PA
6/1/2013 Green River Marathon Kent , WA
6/1/2013 Newport Marathon Newport , OR
6/1/2013 Sunburst Marathon South Bend , IN
6/1/2013 The North Face Endurance Challenge – Washington DC Sterling , VA
6/1/2013 Timberline Marathon Government Camp , OR
6/2/2013 Casper Wyoming Marathon Casper , WY
6/2/2013 Conquer the Cove Marathon Roanoke , VA
6/2/2013 Deadwood-Mickelson Trail Marathon Deadwood , SD
6/2/2013 Fallen 4 Marathon Whitecourt , AB
6/2/2013 Indoor Insanity Marathon Winston-Salem , NC
6/2/2013 Marathon de Taos Taos , NM
6/2/2013 Marathon de la Baie Charlo , NB
6/2/2013 Minneapolis Marathon Minneapolis , MN
6/2/2013 Therapeutic Associates North Olympic Discovery Marathon Port Angeles , WA
6/2/2013 Dodge Rock ‘n’ Roll Marathon San Diego , CA
6/2/2013 Steamboat Marathon Steamboat Springs , CO
6/7/2013 Bear Lake Idaho Marathon Fish Haven , ID
6/8/2013 Bear Lake Marathon Garden City , UT
6/8/2013 Mangum Track Club Boogie Marathon Ellerbe , NC
6/8/2013 Hatfield-McCoy Marathon South Williamson , KY
6/8/2013 Indian/Celina Challenge Tell City , IN
6/8/2013 Marathon-to-Marathon Marathon , IA
6/8/2013 Maryville Marathon, The Chamber Country Classic Maryville , MO
6/8/2013 Run the Caldera Marathon Jemez Springs , NM
6/8/2013 Sandhills Marathon Valentine , NE
6/8/2013 Storm the Dam Trail Marathon El Dorado , KS
6/8/2013 Teton DAM Marathon Rexburg , ID
6/8/2013 Three Sisters Marathon Redmond , OR
6/8/2013 Zions Bank Utah Valley Marathon Provo , UT
6/9/2013 Ann Arbor Marathon Ann Arbor , MI
6/9/2013 Edge to Edge Marathon Ucluelet , BC
6/9/2013 Lake Placid Marathon Lake Placid , NY
6/9/2013 St. Joe River Marathon St. Maries , ID
6/9/2013 Swan Lake Marathon Viborg , SD
6/9/2013 Winthrop Road Marathon Winthrop , WA
6/15/2013 1/2 Sauer 1/2 Kraut Marathon Philadelphia , PA
6/15/2013 Herriman Oquirrh Mountain Marathon Herriman , UT
6/15/2013 Turkey Track Trail Marathon Pagosa Springs , CO
6/15/2013 Paradise Area Chamber of Commerce Whitefish Point Marathon Paradise , MI
6/16/2013 Canton Marathon Canton , OH
6/16/2013 Mama Rose’s Estes Park Marathon Estes Park , CO
6/16/2013 Johnny Miles Marathon New Glasgow , NS
6/16/2013 Manitoba Marathon Winnipeg , MB
6/16/2013 San Juan Island Marathon Friday Harbor , WA
6/16/2013 Wipro The San Francisco Marathon San Francisco , CA
6/16/2013 Vancouver USA Marathon Vancouver , WA
6/21/2013 Summer Solstice Endurance Runs Abilene , TX
6/22/2013 XTERRA Big Elk Marathon Elkton , MD
6/22/2013 Grandma’s Marathon Duluth , MN
6/22/2013 Keyes Peak Trail Marathon Florence , WI
6/22/2013 Mayo Midnight Marathon Mayo , YT
6/22/2013 Mayor’s Marathon Anchorage , AK
6/22/2013 Niagara Marathon Niagara On The Lake , ON
6/22/2013 Rock ‘n’ Roll Seattle Marathon Seattle , WA
6/22/2013 Run Charlevoix Marathon Charlevoix , MI
6/22/2013 Run4Troops Marathon Dyersville , IA
6/23/2013 Bay of Fundy International Marathon Lubec , ME
6/23/2013 Bellevue Ghost Marathon Bellevue , WA
6/23/2013 UCC Coffee Kona Marathon Kailua-Kona , HI
6/23/2013 HFM Maritime Marathon Manitowoc , WI
6/29/2013 Aspen Backcountry Marathon Aspen , CO
6/29/2013 Leadville Trail Marathon Leadville , CO
6/29/2013 Pacific Crest Marathon Sunriver , OR
6/29/2013 Running With The Devil Marathon Boulder City , NV
6/30/2013 Pasadena Marathon Pasadena , CA
July 2013
7/3/2013 Canadian Arctic Holidays Northwest Passage Marathon Arctic Watch , NU
7/4/2013 Foot Traffic Foot Traffic Flat Marathon Portland , OR
7/6/2013 Freedom Marathon Gresham , OR
7/7/2013 Mad Marathon Waitsfield , VT
7/7/2013 Stars and Stripes Marathon Beaverton , OR
7/13/2013 Running Fit Dances With Dirt Devil’s Lake Baraboo , WI
7/13/2013 Grandfather Mountain Marathon Boone , NC
7/13/2013 Waugoshance Trail Marathon Mackinaw City , MI
7/14/2013 Tidal Basin Run Grant-Pierce Indoor Marathon Arlington , VA
7/14/2013 Light at the End of the Tunnel Marathon North Bend , WA
7/14/2013 Missoula Marathon Missoula , MT
7/15/2013 Adventurecorps Badwater Ultra Marathon Badwater , CA
7/20/2013 Aspen Valley Marathon Aspen , CO
7/20/2013 Kendall Mountain Marathon Silverton , CO
7/20/2013 Loonies Midnight Marathon Livingston , TN
7/21/2013 Friendly Massey Marathon Massey , ON
7/26/2013 Somerville Road Runners Around the Lake Marathon Wakefield , MA
7/27/2013 Southeast Road Runners Frank Maier Marathon Juneau , AK
7/27/2013 Grand Island Trail Marathon Munising , MI
7/27/2013 King Salmon Marathon Cordova , AK
7/27/2013 Morgan Valley Marathon Morgan Valley Marathon Morgan , UT
7/27/2013 SOGONAPMIT Marathon American Fork , UT
7/28/2013 Bearfest Wrangell , AK
7/28/2013 Madison Marathon (MT) Ennis , MT
7/28/2013 Nova Scotia Marathon Barrington , NS
August 2013
8/4/2013 Blister in the Sun Marathon Cookeville , TN
8/4/2013 Yukon River Trail Marathon Whitehorse , YT
8/10/2013 Mt. Sneffels Marathon Ouray , CO
8/10/2013 Paavo Nurmi Marathon (USA) Hurley , WI
8/11/2013 Ben’s Smart Marathon by the Sea Saint John , NB
8/17/2013 Old Farts Running Club Fallsburg Marathon and Half Marathon Lowell , MI
8/17/2013 Newpark Town Center Resort Hotel Park City Marathon Park City , UT
8/17/2013 Green River Chamber of Commerce Run With the Horses Marathon Green River , WY
8/17/2013 Running with the Bears Greenville , CA
8/18/2013 Big Wild Life Runs Marathon (prev. Humpy’s Classic Marathon) Anchorage , AK
8/18/2013 Drake Well Marathon Titusville , PA
8/18/2013 Extraterrestrial Full Moon Midnight Marathon Rachel , NV
8/18/2013 LEADING LADIES’ MARATHON Spearfish , SD
8/18/2013 Overlander Sports Marathon Yellowknife , NT
8/18/2013 Pikes Peak Marathon Manitou Springs , CO
8/23/2013 Self-Transcendence Marathon Nyack , NY
8/24/2013 Mesa Falls Marathon Ashton , ID
8/24/2013 North Country Trail Run Wellston , MI
8/24/2013 Silverton Alpine Marathon Silverton , CO
8/24/2013 Wausau Marathon Wausau , WI
8/25/2013 Edmonton Marathon Edmonton , AB
8/25/2013 SSQ Quebec City Marathon/Marathon des Deux Rives Quebec City , QC
8/25/2013 Texada Arts, Culture, Tourism Society Run The Rock Marathon – Canada Gillies Bay , BC
8/25/2013 The Santa Rosa Marathon Santa Rosa , CA
8/31/2013 Grand Teton Trail Marathon Alta , WY
8/31/2013 First National Bank,Powerade, Crankgel Layton Marathon Layton , UT
8/31/2013 Marquette Marathon Marquette , MI
8/31/2013 Portneuf Medical Center Pocatello Marathon Pocatello , ID
8/31/2013 Team Ortho Women Rock Marathon St. Paul , MN
September 2013
9/1/2013 Logan View Raider Run Hooper , NE
9/1/2013 Minocqua Area Chamber of Commerce Minocqua No Frills Marathon Minocqua , WI
9/1/2013 Sunriver Marathon for a Cause Sunriver , OR
9/1/2013 The Kauai Marathon Poipu Beach Kauai , HI
9/1/2013 Tupelo Marathon Tupelo , MS

Running after Boston: One Step at a Time

Categories: Team by Patrick 1 Comment

London Marathon honors the fallen at Boston.

A moment of silence at the London Marathon for the victims of the Boston Marathon bombing. Credit: Luke MacGregor, Reuters.com

Like most of the rest of the world, I continue to struggle with processing what happened in Boston on Marathon Monday. In a matter of 15 seconds, two bombs changed my hometown marathon into a global spectacle of terror, tragedy and intrigue.

Even now, with one suspect in custody and the other dead, there is still precious little information as to what happened, how it happened, and why.

I started running after college because I needed something. I needed focus. I needed activity.

After years of athletics I was on my own…running provided a community and the structure I needed to stay healthy, sane and a productive member of society.

Some people like to run, to exercise. But like me I know that many don’t have a choice…it’s hardwired into who we are.

Questions surrounding the tragedy of Boston may never be answered in enough detail, but I think our worth isn’t measured in finding out what happened as much as in charting a new course given what we know now.

First, we can start by giving to those who need it most.

I am so proud of my fellow runners and the global community who have come together to help the victims of the bombing. Between The One Fund (started by Governor Deval Patrick and Boston Mayor Menino) and individual fundraising pages for the victims, millions of dollars have been raised. Here are some of the pages so you can help the cause:

Second, we can support those who are helping to make a difference.

The Boston Athletic Association has partnered with Adidas to make a Boston Strong t-shirt, with proceeds to go directly to The One Fund. You can find that shirt here. There are more options out there, but that’s the main way to go…

Third, we can get outside and run.

I think the most important thing we can do is to keep doing what we’ve already done. We lose when we decide not to be ourselves, to not be runners, to not run.

There are countless events out there across the US and around the world to honor those affected by Boston. You can find them on Facebook or by searching Twitter for #bostonstrong

But you don’t have to do all that to do your part. You can just lace up your shoes and head out for a run.

That’s what I am going to do.

Only 364 more days until the 118th Boston Marathon. I’ll see you in Hopkinton!

Top Three Winter Running Secrets To Emerge From the Winter Ready to Race

Categories: Recovery, Technique & Form by Patrick 1 Comment

Will You Emerge From Hibernation Ready to Crush It?
photo credit: RyAwesome

Winter training isn’t fun or easy. Everyone needs to run in the snow at least once a year, after that the fun and excitement diminish in favor of worry about falling and concern for missed workouts. But the winter is also a great time for a running re-birth, a chance to leave the hectic race schedule behind for some quality training that can really help separate you from the competition when the season heats up again in the Spring. Here are three distinct things to work on that can help you breakthrough this winter.

Find the Hills

The best part about adding hills to your running routine is that you don’t need to run the fast to recieve thier full benefits. Snow and similar winter terrain challenges only serve to make even the average hill into something to that will truly challenge your limits and build your fitness.

To be clear, I am not talking about hill repeats or similar speed-related efforts here. Your goal in the winter should be to run outside as much as you can. Of those runs your two key outdoor runs should involve hills in some shape or form. You can break them down as:

Hilly Long Run: Easy/Steady pace out as a warm up, then over to the hills where, now that you are warmed up, you can pick up the pace to Moderately Hard. Push the hills and roll down the descents as recovery. Use the uphill section to work on your form and drive; use the downhills to work on your cadence and remaining smooth. Be sure to include some recovery time, as the hills will put additional stress on your body that will require some additional care.

Hilly Tempo Run: A much shorter version than the longer run, and definitely less challenging to plan. You are looking for a moderate hill here that takes anywhere from 1.5 to 3 minutes to climb. After a warm up, you’ll do loops of this hill with some additional running on flatter terrain as the actual work portion. The hill is run at a steady effort; the “work” you do is on the flats. So a sinlge repeat would look like this:

2-minute hill climb
1- to 2-minute recovery descent
4- to 6-minutes of tempo running (approximately 10k pace);

Get Some Core Strength

Running technique and overall durability are constantly “hot” topics in the running world. Everyone want to run to the best of their ability, and no one wants to get injured (again). But both of these are outcomes, end states achieved through work in the form of developing core strength.

Core strength exercises, particularly ones done in a functional manner (i.e. _not_ with the ab blaster 9000) not only improve your posture and positioning when running, then actually help you activate and establish a strong connection with the rest of your body. You can tell someone to roll their hips forward all day, but you might as well be speaking a foreign language if they can’t actually activate the right muscles.

This won’t require significant time or a gym membership; typically ten to maybe fifteen minutes is all that’s required to get in a great workout that will go a long way towards stabilizing your running form and putting you in the driver’s seat of your running. There are tons of programs available on the web; inside Marathon Nation we have multiple Core and Maintenance workouts designed to keep our members running faster for longer.

A Need for (Treadmill) Speed

Even if the weather outside is awful, and your next A race isn’t for months, you can’t simply neglect speedwork if your winter goal is to improve your fitness. This is especially true for runners who frequent the marathon or half marathon distances, as the better part of your season is spent running at a generally “endurance” oriented pace. Not changing your program in the winter could result in fitness stagnation, not to mention mental burnout. Besides, you might earn an extra gear that could come in handy at the end of your next big race.

Speedwork on the treadmill is the perfect antidote for the winter running blues, as you can dress as if it’s spring and run at some really fast paces to recruit some new muscles. I suggest you limit your speed sessions to just once per week; you don’t need much more to challenge your body especially if you are following the hill guidance as written above. Here’s a sample session you can do:

Warm Up for 10 minutes, building from very easy to about marathon pace. Be sure to set the treadmill to 1.5% here.
Do three repeats of thirty seconds each (3 x 30″) all at 5k pace. To take a break, simply hold onto the handrails and jump your feet to the outside panels. When ready, hold the handles and jump right back in.
Do 2 to 3 x 1 mile repeats at your current 10k or 5k pace. Rest as long as is needed between the intervals by jogging at a very casual pace.
Cool Down with a mile of jogging and walking, then take a moment to stretch out your trouble areas.

Those our our tips…what do you do each winter to make sure you are ready to go when the race start!? Tell us in the comment please!

Marathon Mile Management – A Primer on Marathon Pacing

Categories: Race 26.2, Race Execution, Uncategorized by Patrick 1 Comment

Lining up just before starting gun goes off is a moment of extreme tension. Months of training and focus have brought you to the precipice of race day. In a few minutes, your body and mind will be put to the test. You are ready to go, but there’s just one problem: every fiber in your being is ready to race, but you actually need to be thinking about pace. On the surface it’s just one letter, yet knowing the difference between the two can make — or break — your race experience.

Pre-Race Euphoria & Your Taper

Coming into the start of the race is a really unique moment. You are finally rested after weeks of training, and you are itching to really run. You are mentally very focused, as other distractions quickly fade to the background. There is a ton of energy around you; the crowd of athletes is clearly excited and it’s hard to not feel their infectious enthusiasm.

While you might have been worried all year about a potential injury, this pre-race window is technically the most dangerous time for you. In a few minutes of poor pacing, it is possible to remove any chance for a strong finish and a great race.

This is why it pays to have a race plan in place long before race day, so your job is simply checking off a list instead of trying to conjure up a performance. Enjoy the moment, soak up the excess energy for later in the day when you’ll need it…but don’t let it dictate how you race.

“The marathon is twenty miles of hope and six miles of reality.” ~ Cam Brown, Professional Triathlete

Mental vs Physical Halfway

Anyone who has ever done a marathon will tell you that the miles get harder the longer the race goes on. Mile five is harder than mile one, and mile twenty is actually exponentially harder than mile ten. Let’s not even talk about mile twenty-five. This isn’t even taking elevation or terrain into account; we are talking strictly time!

Truth be told, racing a marathon will help you learn that mile 13.1 is actually not the halfway point on race day. In fact, most runners still feel phenomenally strong and focused at the technical midpoint of the race. By mile fifteen fatigue starts to accumulate for even the most seasoned runner. By mile twenty the gig is up and you have some serious work to do to get to the finish line, regardless of how hard you have been running up to this point.

TIP #1 – Envision half way being the mile twenty marker. Train to get to mile 20, but mentally prepare for what it will take to get from there to the finish line.

A well-run marathon means not slowing down over the final six miles.

Redefining Racing in the Context of a Marathon

Given that the race gets exponentially more difficult as time passes, it’s in your best interest to create conditions where you are mentally and physically ready to deal with the final finishing miles.

The best way to do this is not, contrary to popular opinion, to start fast and put the extra time into a “bank” for when you ultimately end up slowing down. This strategy encourages you to be aggressive at the time when you are most likely not able to make informed decisions about your pacing. Running hard, blowing up and hanging on to the finish isn’t a strategy…it’s damage control.

The optimal way is to start the race in such a way that you can take care of all the important things before the hammer falls. You should be able to eat and drink sufficiently; you should be somewhat relaxed, and you should be finding your natural pace instead of forcing one on your body.

Most importantly, you need to be putting significant mental resources towards examining how your body is handling the demands of race day. Your race will be defined by your ability to handle the nuances that temperature changes, nutrition requirements, equipment selection and many other factors have placed upon you.

26.2 Miles = Six + Fourteen + Six Point Two

Start Smart to Finish Strong

Despite what you might think, the ability to run a solid final six miles isn’t determined in training. It’s all about execution.

I would rather bet on someone with 90% fitness who is 100% ready to execute than someone who feels invincible thanks to their training. The fitter athlete is less likely to respect the demands of the race and more likely to choose the wrong path when it comes to decision making time.

So how does one properly pace a marathon? I humbly suggest you keep it as simple as this: Six + Fourteen + Six Point Two

The First Six Miles

Your goal here is to keep the pace down; settling into your race. This is effectively your warm up for the race itself. Do yourself a favor and run approximately ten (10) seconds slower per mile than your target pace.

The Middle Fourteen Miles

This is the meat of race day, where you settle into your steady pace and work to get to the true halfway point of your race. You are eating and drinking like a champ. If you are doing things well, you will run these miles at approximately five (5) seconds faster per mile than goal race pace. This will enable you to “earn back” the time you “gave up” at the start of the race. By the time you hit mile twenty you will be right back on schedule.

The Final Six Point Two Miles

This is it, the part that you have prepared for — the actual race. Everything else was a formality; it’s now time to start thinking about what it means to you to finish. Why thinking? Because there is precious little left physically to determine your outcome. If it all goes according to plan, you’ll be able to hang on to the finish. The goal here is that your personal finish line comes just a few steps beyond what the evil event organizers have decided is truly twenty-six point two miles.

A great race is less the culmination of incredible fitness as it is the intersection of good fitness and excellent execution. I hope this helps you in your next big race. If you have other experiences or thoughts, please feel free to share them in the comments below!

photo by: stevendepolo

Real Running Form Review: An Age Grouper Video Analysis

Categories: Technique & Form, Video by Patrick 0 Comments

There’s a lot of chatter inside Team MN about becoming a better runner; as a coach it’s a fine line between talking about fitness vs proper technique.

But at the end of the day there’s no hiding from the camera…I am putting the video below out there for folks to see not because I am a great runner, but as an example of the constant quest for improvement; the comments and feedback I get from my teammates are what help me improve each and every year.

Background

I am a sub-3 marathoner by the hair on my chinny-chin-chin, and have run a 3:15 in an Ironman (Texas 2012). I played soccer all my life and then got into collegiate rowing before turning to running and then triathlon. I am 6′ 2″ tall, about 190 lbs here in this video (race weight is 180). This was the first of two mile repeats on my day, this one was done in 5:48. I am currently training for Boston and trying to stay sharp with “just enough” running intensity.

The Video

Elements I Like To See

There are two things here that are good that bear pointing out.

First is the foot strike being right below the knee, with the shin never extending beyond vertical — this is smooth, continuous running with no “braking” motion from overstriding.

Second is the nice high hands; I am a firm believer that higher hands promote / support a faster cadence, and I do that well with some relaxation.

Elements To Work On

Of course, there are a few things that need some serious help.

First is the hip tightness I exemplify. Running faster requires either (1) more steps or (2) longer steps…. I like my cadence right now and don’t want to lose the natural length of my gait as I get older.

Second is the arching of my upper body, as my hips are tight and my core is weak, I end up arching to retain what I perceive is excellent form. I often find myself cracking my back when running (twisting to release it).

Third is just tension of the upper body. My hands are relaxed but I still carry tension through the shoulders / traps and I’d like to reduce that.

Elements To Ignore

The one thing I would put under this area is rotation. I am not so worried about the rotation of my upper body or hands crossing my midline; that’s pretty natural especially at mile repeat pace. Besides, you can’t fix everything at once!

Got Feedback?

If you have some input for me, I’d love to hear it. Please post it in the comments below, thanks!!

How to Be an Eco-Friendly Marathoner

Categories: Guest Post Series, Long Run, marathon training by brenda_Ross 0 Comments

When it comes to eco-friendly exercise, outdoor running is about as low-environmental-impact as you can get. It doesn’t require much in the way of gear. You don’t have to drive to a field or other location in order to train. You can run in virtually any environment or weather conditions (except lightning storms). If you want to green your road race preparation and day-of routines, there are a few simple ways to put your best foot forward.

Green your gear

While running doesn’t require a lot of gear, athletic apparel companies would have you believe otherwise. A runner’s preference in gear, whether minimalist or over-the-top high-tech, is a very personal choice. If you are in the market for some new shoes or special moisture-wicking reflective attire, heart-rate monitors and Batman-esque tool belts, think green. Choose gear that is recyclable or made from recycled materials, uses non-toxic dyes and comes with minimal and recyclable packaging. Sometimes, less is more. The best way to go green is just to use less. Invest in a good pair of shoes, like Brooks Green Silence, and some moisture-wicking clothes, such as the Under Armour Catalyst Tee and the Patagonia Nine Trails Shorts.

Green your training

Whether your race will be fairly flat or an endless series of steep inclines, you want to train in an environment most similar to conditions you’ll encounter on race day. Sure you could drive out to your favorite trails or back roads to train for the big day, but why not run there? Alternatively, stay local and get creative with your route. If you live in a big city that’s mostly flat but you know your race will have lots of hills, find some great stairs to incorporate into your route. If you live in the suburbs, practice running snakes (up and down the bleacher steps in a snaking pattern) on the bleachers at the local high school.

Choose a green marathon

Eco-friendly marathons are cropping up all over the U.S. When you’re choosing the right race for you, keep in mind all that goes into the organization of a major event like a marathon. Some races offer carbon offsets for runners that have to travel to participate in the event. Other races use pace cars and security vehicles that are hybrid engines or run on biodiesel. Some races skip pace cars altogether and use bicycles instead. You can help save some trees and register online or opt to forgo the swag bag. If you really love the swag and can’t bring yourself to give it up, look for a green marathon that hands out reusable swag bags filled with earth-friendly goodies.

Other ways bring the 3 R’s (reduce, reuse and recycle) to your running

Reduce your energy expenditures and material consumption wherever you can. Always keep in mind conservation.

Reuse things as much as possible. When your t-shirt drawer overflows with souvenirs of all the races you’ve run, turn them into a really cool quilt.

Recycle your old gear. Running shoes can wear out pretty quickly, as can the clothes you run in. Don’t throw them out. Find a local retailer that accepts clothes and shoes for recycling.

This guest post is contributed by Mia Henderson, a freelancer and blogger at TexasElectricityProviders.com. While most of her career has been spent covering the energy industry, she’s also adopted a burgeoning interest in technology and innovation.

Re-Thinking the Marathon Running Schedule: A Pace Based Approach

Categories: Long Run, pace by Patrick 10 Comments

photo credit: ex_magician
Where Will Your Run Take You?

Not all marathon running schedules are created equal, and your training might be suffering because of it. This isn’t the case for everyone, but it’s especially true if you run slower than 9-minute miles during your marathon training cycle.

Why 9-minute miles, you ask? It’s pretty simple math.

Running longer than two-and-a-half hours puts serious physical stress on the body.
An 18-mile run is the minimum length of any marathon plans “longest” run; most go further.
18 miles at 9 minute/mile pace takes 2 hours and 42 minutes; putting you in the Red Zone (see below).

Simply put, most marathon plans are what I call “long-run dependent.” The training cycles are built around increasing the long run each weekend, falling back every few weeks to recover. The goal is to build up the athletes endurance fitness to handle 26.2 miles on race day.

Targeting miles as the key metric is the easy way out; and worse yet it’s biased in favor of the faster runner. Over the course of an 18-miler, our 9-minute friends are getting a much different workout than their speedy counterparts. Let’s dig a little bit deeper by looking at Wandering Wally and Speedy Stan.

The Mileage Muddle
Wandering Wally and his buddy, Speedy Stan, are both training for a fall marathon. Wally’s threshold pace is 9:15/mile, putting his marathon goal pace at 9:53 according to Daniel’s vDOT calculations. Speedy Stan’s threshold pace is 6:15/mile, and he hopes to run 6:35/minute miles on race day.

In the 8th week of their plan, they both have an 17-mile run on the schedule. The run takes Stan just under two-hours to complete. He’s already out of the shower, recovery drink in hand as Wally stumbles in nearly an hour later. Same distance, same effort level, but an hour difference.

The Recovery Red Zone
While Wally survives this run to continue on another week, his body is experiencing significantly different levels of training stress than Stan’s. The plan, written for folks like Stan, assumes that the work of training, or training stress, will be manageable. But using the Run Training Stress Score (rTSS) as created by Stephen MacGregor, Wally is “scoring” a great deal more rTSS.

According to the math, Wally scored 90 more points than Stan. To put that into perspective, 100 points is equivalent to an hour at threshold pace. This means that on top of Stan’s rTSS, Wally practically ran the equivalent of an all out 10k!

The cumulative effect of this additional stress will eventually wear Wally down. Following a mileage-based plan, he’s more likely to sustain over-use injuries, and mental or physical burnout. As the training weeks get longer, he’ll be putting in multiple hours more running than Stan.

A Stress-Based Solution
So what’s Wally to do? He needs to get ready for the marathon but it’s (literally) sucking the life out of his body, his spirit, and…his life. But there’s hope; time is actually on Wally’s side.

Remember that 2.5-hour guideline, the virtual line in the sand between manageable and destructive training stress? Well, when Wally and Stan both run focusing on TIME and not DISTANCE, the run training stress scores are almost exactly the same. Here’s the data on a 2.5 hour run at the same paces as above.

Stan scores 256 rTSS points, while Wally nets 250 points; practically the same. Even the relative intensities (in parentheses) are close. The kicker of course, is in miles covered.

While they are now both working equally as “hard,” Stan almost covers 23 miles, while Wally is just cracking 15 miles…not close to the 18 mile minimum and a far cry from the 21 miler runs that most marathon training plans will demand of him. So what’s he to do?

Manipulating Intensity
Well, if we measure by training stress, then Wally’s solution is actually pretty simple: run harder. He needs to run harder to score more training stress than he would during an average long run.

Comparing his 2.5-hour jaunt to the 17-miler he ran earlier, we can see the difference is approximately 31 TSS points (280.7 minus 249.9). So in order to earn the training stress equivalent of a 17 miler at goal pace, Wally has to score 30 more rTSS points in the same 2.5-hour timeframe.

We achieve this by manipulating Wally’s long run to include intervals at half marathon pace (or harder). This isn’t easy, but Wally understands that working harder for 2.5-hours is way better than just running another 1 hour. It fits better on his weekends and he enjoys the variety of the longer runs.

Conclusion
I am not saying that folks like Wally don’t need to do long runs. I am saying that these longer runs within the context of a regular marathon training plan are (A) not the best use of an athlete’s time and (B) potentially incredibly harmful.

If I can get Wally to “earn” the same training stress as an 18 mile long run (that would take him just under 3 hours at goal marathon pace) in 2.5 hours by running harder, then he will be physiologically ready for that longer run without the associated extra 30 minutes of pounding the pavement. Plus he gets more time in his day…it’s a win-win.

The next time you think about putting in a long run, be sure to ask yourself: am I making the most of my time? Will this put me into the dreaded “red zone?” Can I add some intervals and save my legs, my day…and my season?

Additional Thoughts
Just wanted to put these in here to add some context…

Is 2.5 Hours of Consistent Running That Bad?
Remember that while your brain counts the miles, your body doesn’t know any better. You think “17 miles” but your body says “that was three hours, ouch!” Once you pass that 2.5 hour mark of running, unless you are run/walking, you are now pushing beyond the standard level of training stress that your body can absorb and continue training effectively.

Critical Assumption
The example covered in this article assumes that both runners are running at the same relative intensity. This is not always the case. And if Wally were a run/walker for example, then heading out for more than 2.5 hours isn’t as detrimental as straight running.

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As always, I just wanted to thank you for subscribing. This blog is a success because of you and your support. Here’s to your fitness!

Become a Fan of Marathon Nation on Facebook to join the conversation and consider purchasing a Marathon Nation, pace-based training plan.

Thank you so much!

Fred at his heaviest to his present weight

Guest Blog Post: Fat2FitFred

Categories: Beginner, Guest Post Series, marathon training, Q&A, Running Lifestyle by brenda_Ross 0 Comments

Fred, you have a blog, what is its name and what can people expect to see or read when they visit it?

The name of my blog webite is “http://www.fat2fitfred.com” and I started it late in 2012. What they can expect to see are blog posts that include my stories, tips, guidance and knowledge that I gained during my weight loss journey. When I was on a path of losing all my weight, I learned a lot from books and through trial and error. Now it is time for me to give back and try to share the information with people who are willing to visit my website and want to hear my story. It will also include training and race recaps for the different races I do throughout the year. In the very near future, I will also be sharing weight loss stories from other people because I truly believe every person who has lost a lot of weight has a story to be told and the more that is shared, it increases the chance that other people will learn it is possible and they will apply it to their life.

In your blog you state that 7 Years Ago your son was born and you realized it was time to make some serious and changes in your life. Obviously this was a great motivator. What motivates and inspires you today to stay the course?

I know for a fact that if I no longer exercised and stopped watching what I ate, I would gain all of the weight back and then some. Therefore, the fear of going back to the overweight life scares me enough to keep going at it, day in and day out. However, what really inspires and motivates me, is the chance to break the 4 hour marathon barrier and getting as close as possible to qualifying for Boston. I know someone who just read that will chuckle, but that is exactly what drives me to keep getting fitter and faster and becoming the best runner I am capable of. Neither my obesity history nor what other people’s thoughts of a runner are will determine what I am capable of running. My half-marathon PR is 1.50, so I know what I can do if I put in the work and are able to stay injury free.

2 years ago you completed your first marathon. Congratulations. According to your blog your first race for 2013 was the ING Miami Marathon on January 27, 2013. How did that go?

My first marathon 2 years ago went great and I finished in 4.11. The complete opposite occurred at my 2nd one which took place at the ING Miami Marathon on 1/27/13. My training for that race went perfect and I was prepared to break 4 hours. However, on race day a variety of things went wrong, including: sinus infection, slight hamstring pull, bad shoes, felt dehydrated and it was hot. I made many mistakes that day and I ended up with a 5.17 finish. Now don’t get me wrong I am proud that I stuck with it and was able to finish and the time was not horrible, it just wasn’t the time I was training for. I am so glad that I went through that experience because I learned so much about myself and how strong I can be during a race that is not going perfect.

Once you have picked your goal(s) what is one of the first things you do to move toward accomplishing it?

Make a plan. Without a roadmap, I know I would get lost and frustrated. If I have a goal of doing a marathon, I download a plan, print it out and then determine what my workout/running schedule will be during those 16 weeks. I then compare it to my family calendar. I figure out if any of the training days will interfere with family obligations. If so, I move around the days so I have no excuses. I then determine what will be eliminated out of my life to make sure I have the best chance of meeting my goal. I also talk to my wife about my plan and goal so she knows what my main focus will be on but that family responsibilities will not be dropped.

What are your top five tips that you would give to people trying to loose a large amount of weight?
*     Prepare your meals at home. You breakfast should be eaten at home so you control your calories and you start off your day on a good nutritional note. Your lunch should be prepared the night before and taken to work. Eating out for your lunch at work is one of the biggest reasons why people overeat and are tired during the day.
*     Lay out your weekly workout schedule. If you know ahead of time what and when you will be exercising, it decreases the chance that you will have an excuse of not working out.
*     Remove the negativity from your life. If you know someone who is consistently negative about a variety of topics and is heavily involved in your life, try to find a way to eliminate or decrease the amount of time you spend with them. If they “have to” to stay in your life, then add more positive people to offset their negative vibes.
*     Track calories & drink a lot of water. As most people know, calories in and calories out are important in losing weight. Therefore, I do suggest people keep a food diary or use apps like Myfitnesspal to track the calories they are consuming and spending via exercise to ensure they are on track toward losing weight. Eliminate beverages that include calories and replace them with water. Water consumption has so many benefits but more importantly it helps replace some non-nutritional calories you get from soda and other sugary drinks.
*      Find support. If you can not lose weight by yourself, find people in your life who also want to lose weight or join a website where there are likeminded folks who can relate to your struggles and successes during your weight loss journey.

Tell us about one myth or mistake that you have learned along your fitness and weight loss journey that you would like to share with our readers, so they can avoid it.

One myth that I never followed was removing certain foods from my life forever. Some people believe that if you want to lose weight you need to no longer eat certain foods. Now it probably will help if you do that, but if you don’t want to follow that rule, I think you still can lose weight while eating those certain foods. There was not any point in weight loss time period that I eliminated pizza or cookies entirely. Even during the weeks I lost 6-8 pounds. If I wanted to eat pizza one night a week, I did it. If I wanted to eat some cookies (sometimes too many) one night per week, I consumed them. I truly believe it is okay to treat yourself once in a while, IF you are able to limit it to one day per week and you completed your scheduled workouts.

The main mistake that I made during that time was I wish I would have aggressively added more weight lifting into my workout routines to build more muscle and burn more fat. I am attempting to do that, but it is more difficult now because I am a marathon runner which leaves very little time for the weight room.

Is there anything else you would like to share with your readers?

Whatever excuse(s) you are using that is preventing you from doing what you truly are capable of, is exactly that, just an excuse. There are plenty of real life examples where people are losing weight, running marathons, ultra marathons and triathlons and they are full time workers, have 1-7 children and other challenges but found ways to reach their goals. If they are getting it done, why aren’t you? What you need to do is find a way to balance your life. This means determining when you can insert an exercise routine and eliminate from your life what is not needed.

I was obese my entire life until 7 years ago and hated running during all those years. I used to call in sick to school or act injured when it was 1 mile test day. However, now I am marathon runner and will be training for my first 50 mile race later this year. Therefore, a person’s past should not limit them on what they are capable of doing. Will I ever win a race? Probably not, but I might as well become the best athlete I am capable of being; anything short of that to me would be disappointing. As Steve Prefontaine said, “To give anything less than your best, is to sacrifice the gift.”

How To Pick The Best Marathon For You

Categories: marathon training, Race Execution, Resource by Patrick 2 Comments

photo credit: RobStone

Do You Know Which Way Is Right For You?

The challenge of running and racing a marathon is a singular pursuit. Before you even start, you know that you’ll have highs and lows, obstacles to overcome, and inevitable suffering — followed by euphoria — on race day. With all of this ahead of you, it makes sense to pick the right marathon. No 26.2 miles is the same, and not all races are created equal. Some are big, others are small. Some are epic tests, others are (literally) a “walk” in the park. Finding the right race that syncs with your goals, abilities, and geographical location can go a long way towards ensuring you are able to run to your potential.

The Four Factors

Before we even get to your particular goals, it helps to take a macro level review of where you stand. Here are the four key areas we suggest you consider when picking your next race.

#1 — Timing: The ideal marathon will give you at least three months of good outdoor running prior to race day. It will fall on a quiet time of year for you, either personally or professionally. There will be options for half marathons and other local running events that will keep you motivated and on track. You will have had at least 4 if not 8 weeks of downtime from your previous big race, so residual fatigue isn’t an issue.

#2 — Terrain: You might love the punishment of steep hills and oxygen-starved air; perhaps your crave epic scenery or the taste of travel to another part of the world. Or maybe you just want to drag race the whole way. Whatever you chose, make sure the race you pick has the terrain that matches your goals for the event. Watching total marathon newbies suffer on challenging courses because they didn’t know what they were in for isn’t fun…and it can be avoided if you do your homework!

#3 — Conditions: Make sure to research the weather on / around the race date of choice. Do a web search for race reports and forum posts about the event to learn what others have said. A race in Florida in January sounds great, for example, until you realize it’s been in the 30s at the start for the past few years. Knowing that the sun beats down on you later in the day, or that the temperature plummets on the other side of the mountain pass will make you a much more informed racer…and lead you to a better overall experience!

#4 — Logistics: Travelling to your next race sounds cool and exciting until you realize it means passports, international flights, a new language, and random dietary changes pre-race. Don’t get me wrong, I am all about adventure. I just want folks to consider just how much bandwidth they have _before_ they pll the trigger on a race that could just be challenging enough so as to suck all the fun out of it.

Picking A Race By Goal Orientation

Now that we have covered the basics, we can afford to look more closely at your overall motivation for the race. Nuturing this passion is critical if you want to train and race to your potential. Despite the higher price tag, you still have a lot to do on your own. Knowing that your race “fits” you will go a long way to making the training both more bearable and effective.

Goal: First Timer

If you are out to pick your first marathon, ever, then I suggest you pick a relatively flat marathon course that will give you plenty of nice warm weather to train in. Warm weather training means more folks on the roads when you are, as well as a higher potential for group training options. It also means less gear to manage and more time to focus on your fitness and overall well being. The course doesn’t have to be 100% flat, but it should be straightforward. A nice loop course will mean more spectators to keep you going over those last few critical miles.

Goal: Boston Qualification

If your sole focus is on earning your right to try and sign up for the Boston Marathon, your selection process starts with terrain. You’ll want a flat and simple course, ideally with two loops. This will allow you so manage your time and effort appropriately and allow you to identify trouble areas before lap two hits. As a veteran, weather and conditions aren’t as important to your decision, as odds are you’ll have the gear and the mental fortitude to suck it up should the running weather gods not be smiling on you. You’ll also want to check on the finish times for your age group and do some general research to make sure the course you are considering is legitimately a good option for qualifying.

Goal: Inspiration / Travel

If you are out to stay on track with your running but need a fun year, or a massive change of scenery, an international marathon might be just right for you. It will keep you running, but within reason as this isn’t about racing–it’s about doing. The travel to the race and few days leading up to it will have some stress, but the post-race scenery, cuisine, and culture will more than make up for it. Be sure to research by networking with other runners who have attempted the event…nothing beats the inside scoop!

Goal: Redemption

Maybe you had a bad race last year, or just not the best training buid up. Regardless of the reason, you are back to give it another go. This is both good and bad, as you know the course and what _not_ to do. But it also means you are bringing a lot of negative energy to the table; it can push you a long way but might not get you the full 26.2 miles. And let’s face it, sometimes even the same course can seem different from year to year! To be 100% ready for your revenge tour, do a full 360-degree analysis to determine where things went wrong last time. Guaranteed your challenges will be very different this year, but even to have the basics covered will put you a few steps ahead.

Conclusion

There is no such thing as the perfect marathon, but with the right event, a clear set of goals, and the proper marathon training schedule, you’ll be well on your way to creating the perfect race experience for you. Good luck!

How and When Marathoners Should Cross Train

Categories: Cross Training, Guest Post Series by Patrick 1 Comment

The following is part of the MN Guest Post series, a new program to highlight the other excellent writers in the running space. If you or someone you know has an article to contribute, please email patrick [at] marathonnation [dot] us. Enjoy this great post from Jason!

Runners are creatures of habit. We like to run. Especially marathoners, who often favor higher mileage and skip the “extras” that don’t directly contribute to their marathon-specific fitness.

Those cross-training workouts – like core work, pool running or cycling, and strength exercises – have dramatic benefits for marathoners and shouldn’t be skipped. Knowing when to implement them in a smart training plan can help you recover faster, run more, and ultimately get that new personal best.

Aerobic and Strength Exercises

There are two types of cross-training for marathoners that can be added to your training program: additional aerobic workouts or strength exercises. Both are very beneficial but in different ways.

Aerobic exercise increases your endurance and ultimately allows you to run faster for longer. The best types of aerobic exercise includes pool running, cycling (preferably road, as the injury risk in mountain biking is higher), or the elliptical. These types of cross-training are the most specific to running and will give you the most fitness benefit from your time investment. There’s also a much lower risk of injury since these are all non-impact exercises.

Strength exercises like gym workouts, core work, and body weight exercises help you prevent injury, maintain your form when you’re fatigued, and also increase your running economy. I haven’t had a major running injury in over two years – strength work has played a large part in my success.

When designing a strength routine, it’s best to keep it simple. Stick to compound, multi-joint movements in the gym like dead lifts and squats. Body weight exercises can include push-ups, pistol squats, and bridges. My favorite core exercises are planks, bird dogs, and side planks.

Alternating different types of strength work should enable you to run more without getting hurt. Train more in a smart training plan and you’re going to run a faster marathon.

Scheduling Your Cross-Training

Now that you know some of the best cross-training exercises for runners, how do you fit them in to your training plan? That depends on your goals.

Aerobic cross-training can be added if you think your endurance is lacking or if you’d like some easy recovery from harder running workouts. To add endurance workouts to your schedule, you can cross-train on days you’re not running or doing an easy run. If you run every day, it’s best to split up the running and cross-training workouts as double sessions with your non-running workout in the afternoon.

Cross-training for recovery is a great way to bounce back from hard workouts or long runs. Many marathoners take the day off after a long run or very hard workout. Instead, try cross-training for about a half hour. You’ll loosen up your muscles, increase blood flow, and help your body get ready for its next run.

The length of your cross-training workouts should be about the same as your average running time. You can go slightly shorter or longer depending on your time limits. Since there’s no impact with these types of exercise, the chance of injury is low. Try to keep your heart rate or perceived effort about the same as a typical distance run. Cross-training for recovery should be short – about the same time as your easiest run – and the effort should be easy.

With strength workouts, it’s best to schedule these for after your runs. As the intensity of these workouts increases (like gym sessions), it’s best to do them later in the afternoon after a morning run to allow yourself extra recovery or on days that you don’t run. Shorter, less intense strength workouts (like core work or body weight exercises), can be done directly after your run.

Putting it Together

It sounds confusing, but it’s actually quite simple. Below are two simple marathon templates that use a lot of cross-training workouts. The first is geared toward recovery and the second is focused on gaining endurance. Both follow the principles outlined in this article (B Exercises = body weight exercises):

There are many ways to implement cross-training in a marathon training program. The suggestions here have been used successfully with me and the runners that I coach. As you near your goal marathon, decrease the amount of time you spend cross-training so you’re tapered and fresh.

What works for you? Have you run a marathon PR using cross-training workouts?

Jason Fitzgerald is a running coach, 2:44 marathoner, and the founder of Strength Running. Sign up for free running advice to help you achieve your best.

Photo Credit - jerryonlife

Marathon Nation Holiday Run Challenge COMPLETE

Categories: Challenge by brenda_Ross 0 Comments

The Marathon Nation Holiday Run Challenge is COMPLETE.

Thank you to all who participated. We had 81 people sign up. Although, not everyone completed the challenge, we still feel it was a HUGE success.

We have more challenges coming your way in 2013, some fitness related and others related to eating, strength etc…so keep your eyes open to our facebook and our weekly newsletters.

At this time I would like to congratulate Daniel Lipinski as the top male in the challenge with a point total of 94.96, and Rocio V as our top female with a point total of 101.63.

Happy New Year everyone. May all your running goals come true.

2012 Holiday Run Challenge by Marathon Nation

Categories: Uncategorized by brenda_Ross 0 Comments

8 Days, Tuesday to Tuesday, 12/25 to 1/1

Stay fit and have fun this holiday season — Join us for an 8-Day Run Challenge!

This is a solo challenge to keep all of us fit and active over the gap week between Christmas and New Years; we’ll track our results online to encourage and motivate one another.

Want to Play Along?

CLICK HERE: http://forms.aweber.com/form/96/227845096.htm

Note: Challenge is open to Newsletter Subscribers ONLY, so subscribe to the link above for full access!

Details about run challenge will be sent out on December 23rd, 6:00am EST in an email.

How to Run Through the Holiday Hiccups

Categories: Challenge, Running Lifestyle by Patrick 0 Comments

Maybe You’ll See These Guys This Season?

The end of December is a fantastic time to be a runner…unless you are actually training for something! If you’re like me — and many others — the thought of hitting the road and spending hours each day playing board games sitting parked next to too much yummy food is enough to make you request a refund on that race entry!

But don’t pull the plug just yet…with some proper planning you’ll be able to survive the holidays with enough mental and physical energy to still be your best come race day.

Stop Stressing & Plan Ahead!

If you already know what your holiday schedule will most likely be, do yourself a favor and put your thinking cap on right now. Planning ahead means that you’ll be able to schedule in just the right amount of running on the right days. Better to have that negotiation with your family / spouse / holiday buddies than trying to do it in the moment. Truth be told I am more worried about the lure of another bowl game or another batch of cookies more than your family — odds are they’ll be more than willing to let your stir-crazy self outside for a quick five-miler.

Option 1 — Find the Fun

Unless you live under a rock, odds are there is some form of a holiday run happening near your holiday destination. It could be a Holly Hustle, a Santa Dash, or a Midnight Run…maybe you are brave enough to sign up for a Hangover Classic. My point is there’s a race for everyone over the holidays.

They might not be your ideal distance, but there’s nothing like a good short hard run to stay sharp. Remember to treat the fun run like an actual hard race — warm up well and be sure to set aside time to cool down.

The most important thing to be aware of is over-doing it. There’s no need to pile on extra work before or after the holiday week. Keep it simple and fun!

Option 2 — Build A Race

Can’t find the right run for you? Then make it up! This is a great option for those who train with GPS devices, as you can easily create and add a new route to your watch so you don’t get lost.

Do your best to pick a new or exciting area for your “event.” And don’t be afraid to make it several laps; this can help you avoid getting too far from your holiday home base.

For example. repeat a two-mile loop three times to get close to a 10k race. Or four loops of a 3.3-mile course for your own half marathon. Regardless of the distance you choose, be sure to keep it simple and bring enough food and supplies to make it safe and fun.

Make peace with your training self that what’s about to happen, while not great for your fitness now, is a great investment in your overall year.

Option 3 — Set A Mileage or Time Goal

If the idea of building your own race isn’t appealing, then consider setting a consistency challenge.

Run over the course of several consecutive days, a consistency challenge will give you an opportunity to boost your fitness without going too hard or too long in any one single session. Done properly, it will also reduce the need for extended recovery.

Here are some options:

Beginner Level: 30 minutes of walk/jog/run a day for five days.
Intermediate Level: 45 minutes a day for five to six days.
Advanced Level: 60 minutes a day for six to eight days.

Remember to be conservative; if you have picked the right level it will take a few days before the fatigue really sets in!

What Will You Do This Holiday??

What’s on your docket? Please share with us in the comments below and feel free to ping us on Facebook with your questions!

photo by: istolethetv

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