Attempt #1: Vancouver (May)
My 2:59 performance in Vancouver (3 minutes off my PR, 13 minutes off OT goal) could be thought of as failing but isn’t failure merely a reflection of not trying? I held Olympic Trial pace (6:20 per mile) through about mile 16 but the early onset of cramping in my right hamstring caused some major roadblocks the back half of the race and I had to dig deep just to finish. Even though I didn’t achieve my goal of an Olympic Trial berth on my first attempt, I did clinch the final podium spot finishing as 3rd overall woman on the day. I believe every race, regardless of finish, is an invaluable learning experience and my Vancouver race experience this past May taught me that my maturing athletic muscles can no longer just “toe the line” and expect to perform without a proper warm-up. Duly noted.
I took a full month off from focused training after Vancouver as I knew I was going to line-up one, if not two, additional efforts to go after my dream of qualifying for the US Women’s Olympic Marathon Trials. Proper recovery is really the key to staying healthy and successful at these longer distances.
Attempt #2: Twin Cities (October)
On my return trip home from Vancouver, I was already studying options for my next 26.2 attempt. I could have returned to the blazing fast Chicago Marathon course but instead, like Vancouver, opted for a course with some terrain (aka, hills) and a history of cooler weather, that being Twin Cities Marathon, which is ranked amongst the top 10 most scenic 26.2 courses in the US (I agree).
Training & Nutrition Preparation
Since I am still fairly new to the whole “focused marathon training” approach, I am still feeling out what my training limits are in this regard. Having been a competitive runner now for a good 15 years, however, I do know that I respond more favorably to quality training rather than quantity training. This means that I tend to run a larger percentage of my total weekly mileage at a pace faster than what a textbook may suggest I should. On the other hand, I run less total mileage than many of my competitive distance running peers (one reason why I think I have stayed healthy). The textbook may provide some generic guidelines but with every body type, with every genetic makeup comes a different training prescription for peak performance. Just as I promote with my nutrition business, training needs to be customized and I am very fortunate to have my longtime coach, Paul Greer, who understands this concept when helping create my training plans.
A typical training week in the midst of marathon training looks like this:
Monday: AM: 45 minute aerobic run, PM: 30 minute aerobic run or cross-train, 60 minutes pilates
Tuesday: AM: 15-20 min jog warm-up, 5x20 second strides, 20-35 minutes of speed work, 5x20 second strides, 15-20 minute jog cool-down, PM: 20-40 minute recovery run or cross train
Wednesday: AM: 45 minute aerobic run, PM: 30 minute run or cross-train, 60 minutes pilates
Thursday: 15-20 min jog warm-up, 5x20 second strides, 20-40 minutes of tempo running or long intervals, 5x20 second strides, 15-20 minute jog cool-down, PM: 20-40 minute recovery run or cross-train
Friday: OFF
Saturday: AM: 15-20 minute warm-up, 6x20 second strides, 20-30 minutes speedwork, 15-20
minute cool-down
Sunday: 2-3 hour long run
I also used several races, including Tijuana Half Marathon (1:22:59), Caneco 10k Internacional (37:50), Chicago Rock n’ Roll Half Marathon (1:21:41), and Bonita 8k XC (30:30), as supplements to solid target marathon pace and faster tempo efforts during my 12-week training block that ultimately lead to a peak of ~80 miles including a 3 hour (25 mile run). I find it a lot easier to run tempos in a race setting than by myself and I get the added bonus of getting the racing juices flowing! After a solid 12-week training block, I began a gradual 4-week taper. Tapering not only provides a mental break from the stress that intense marathon training can bring but it also allows the body to start replenishing depleted nutrients used to propel performance and thus facilitate recovery. From a mileage standpoint, my final 4 weeks looked as follows: 70-55-45-20.
In addition to tapering, I follow modern-day carbo-loading protocols, which entail that you consume 4-5 grams of easy-to-digest carbohydrate per pound of LEAN body mass daily starting 3 days out from race day. I think it is important to emphasize the need for “easy-to-digest” carbohydrates during carbo-loading as many athletes, especially runners, complain of GI distress on race day as a result of what Registered Dietitians like myself refer to as “residue” left over in the gut. Fiber is a big culprit so instead of my breakfast favorite of oatmeal, I opt for rice-based cereals like cream of rice or Special K, instead of whole wheat or brown, I go white, instead of whole fruit, I choose juices. Yep, pretty much the opposite of the principles I typically teach. If you gain a little bit of weight during carbo-loading, you are on the right track as for every gram of carbohydrate stored within in our muscles, there comes 3 grams of water weight. If you gain more than 2% of your body mass, you are eating too many calories.
Race Day
On race morning, I like to be up 2-3 hours in advance of gun start to start fueling and mentally/physically preparing myself for peak performance. The target for fueling is ~200-300 calories for every hour removed from race time. So, at 2-3 hours out, the target would be to consume in line of 400-900 easy-to-digest carbohydrate-focused calories. The lower the fiber, the better off you’ll be. For running races, I air on the conservative side of this range as there is nothing worse than stomach woes during a marathon. My go-to pre-26.2 meal consists of a Pure Fit Nutrition bar (220 calories), 2 quercetin chews (40 calories, quercetin is a natural anti-inflammatory), and 20 ounces of Infinit Run solution (230 calories) plus some caffeine in the form of DMD (Diet Mountain Dew). It works like a charm from a fueling standpoint every race I have run.
Even with starting line temperatures close to perfect at just under 60, the race day forecast was for unusually warm and sunny conditions with highs nearing 80 so I knew hydration was going to be important factor in performance, especially with a fairly late start at 8am. In addition to carbohydrate-loading, I did favor saltier foods leading up to race day and sipped on sports drink pre-race with the hope that the expansion of blood volume would help my hydration cause.
At the start line, I didn’t find myself nervous, rather excited to lay it all on the line, to go for it. Just 2 months earlier, I experienced the loss of my friend JT Tumilson, a highly decorated Navy Seal, athlete, and all-around great guy, after the helicopter he and 30 fellow brave soldiers were traveling in got shot down by the Taliban in Afghanistan. JT’s attitude was always to “go big or go home” and that’s exactly what I intended on doing in his and his fallen comrades honor.
The race itself started in downtown Minneapolis right by Metrodome (for non-football fans, this is where the Vikings play) but quickly took us on a scenic and hilly path of Fall colors, interesting architecture, stunning homes, and beautiful lakes. I immediately found myself in a comfortable rhythm running by triathlete phenom Joanna Zeiger (think she must have later dropped out because I didn’t see her after the 10k mark) as well as a few other chicks. Since I am not a technical runner, meaning I don’t ever use fancy gadgets in training to spit back pace and distance, I always run on feel and my “feeling” was spot on pace wise after clipping off a 6:20 first mile so I rolled with it.
Through about 30k, I was spot-on pace-wise, and even pretty close to pace hitting 2:08 at mile 20. I stayed honest with my fueling, taking a Dixie cup or 2 of fluid at each aid station in coordination with small shots of my Infinit Run concentrate (300 calories, 400 mg sodium). This no doubt helped keep my legs feeling solid all the way to the end. Unfortunately, I knew I was in trouble just past the halfway mark as the onset of asthma had my breathing extremely shallow and consequently my abdominal wall started to cramp to the point it was painful and extremely hard to take a deep breath. This has only happened to me on a handful of occasions but every time it does, it scares the living daylights out of me because I feel as if I’m getting dunked under water and can’t come up for air. There is not much I can do once I am triggered, usually by tree pollens or other irritants in the air. Even with an inhaler, it is hard for me to continue on from an athletic standpoint. As frustrating as it is to have to walk during a running race, I know too well the consequences of not taking certain precautions having passed out and requiring emergency medical treatment at the ’04 IM World Champs thanks to being too bullheaded to stop despite hours of wheezing and thus letting my O2 sat drop dangerously low while I reacted to VOG (volcanic ash & island pollens). Thus, I found myself slowly walking/jogging the final uphill grind to the stunning finish at the capital building. I knew my dreams of qualifying for the Olympic Trials were quickly passing me by but nonetheless, I was determined to get across the finish line and that I did, eventually finishing in 2:57:46 which clinched me 30th OA (out of 3676 chicks) and the final podium spot in my division (5th out of 571).
The finish line was kind of a blur as I did require treatment, fortunately just with an inhaler, rest, and a focused massage on my spastic back/abdominal wall rather than the oxygen I needed in Hawaii. Surprisingly and thankfully, my legs felt fine post-race which gives me hope for quickly bouncing back for a last chance try at the Olympic Trials in December.
Thanks..
It’s been an amazing ride thus far and there are so many people who have inspired me and influenced me throughout this journey. To name a few…
Saucony: I am so honored to have been part of Team Saucony these past 2 years and think this year’s motto, “Find your strong”, is extremely fitting as I test the limits of my distance running capabilities in route to a hopeful Olympic Trial marathon berth. On race day, I proudly laced up my speedy (and bright…yellow) A4 racers. In the Spring, I was proud to be selected as Athlete of the Quarter and look forward to setting many more personal bests with Saucony =)
Infinite Running: As an athlete who works full time, spending time away from the office as means to race and chase after dreams can be a financial burden. Infinite Running has graciously provided support and inspiration when needed.
San Diego Track Club: My coach Paul Greer and teammates have kept me on track and inspired in workouts and are truly a second family for me here in San Diego. Love you guys!
Massage Therapy: Robb Latimer and Ryan Schuler have unique sports massage techniques that have helped keep me healthy and performing at peak.
Nicholas Linn: MAT has been a new addition to my training protocol and no doubt has been essential in helping take my performance to the next level. If your nerves aren’t firing properly, your muscles aren’t performing at peak!
Armone's Core Connection: Ever since I shifted gears and focused purely on running, I have taken up pilates @ Armone's Core Connection as it helps address areas of weakness, such as hip flexors, that often lead to common run injuries. I attribute my health and strength as a runner in part to my 2x/week pilates routine. Thanks Armone! =)
And of course, my friends and family for understanding that when 9pm rolls around, I may be hitting the pillow so I can get my ideal 7-9 hours of sleep but in all seriousness, thanks for providing me with the love and support that has kept me beaming and excited about whatever goals I have set for myself. You guys ROCK!
So what’s next???? =)
Attempt #3 (my lucky number): Cal International (December 4th)
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