Category Archives: Marathon

Staying Motivated to Run During Winter

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Living in the northeast the weather come winter gets cold, dreary and very snowy. For some people, this is their favorite time of year. For others, it’s the worst. If you’re like me, you love the snow and holiday cheer in the beginning of the season but come January 1, I’m done!

It’s also hard to get through the winter if you are trying to stick to a relatively strict training program- especially if it involves running outdoors.  But don’t fret! It’s not impossible. All you have to do is set some goals and guidelines to follow and you’ll cruise through the winter months with no problems!

  • Set a short term AND long term goal- For me, my short term goal is to get faster. How am I going to accomplish this? Well I started a sub-50 10K training plan with a goal race at the beginning of February. This way, I’ll have a plan to follow throughout most of the winter months and I’ll also be working toward something I want for myself. My bigger picture long term goal is to run a full marathon in 2013!! (Ahhh!) To do so, I need to stay focused this winter and maintain my long runs.
  • Buy some new gear- nothing gets me more motivated than scoring some flashy new running gear (like this Saucony top I bought on Black Friday!). Hit up your favorite local running store and buy yourself something nice. Think of it as a pre-reward for all the snowy, cold long runs you’ll need it for!
  • Add in your favorite cross training you can’t do when you’re really training hard during racing season (i.e. Spring, Summer and Fall)- This week I added in a boot camp session instead of cross training on the elliptical and it was great! It’s good to switch it up a bit to exercise all muscles, not just the ones you need for running. So, go take a yoga class or maybe try CrossFit? Whatever it is, now is the time to do it!
  • Register for a winter race- Winter races are really fun (even though they are VERY cold) and everyone is supportive because you’re all just as crazy as the next person!
  • Run with friends- If you like running with a partner or a group, winter is the perfect time to take full advantage of this support. Running with a group or a friend will help to keep you motivated, especially on those mornings when you really, really, really want to stay in bed.
  • Help someone else learn to run- I have to admit, I can become a bit self-centered during racing season, but I think that’s just because I am focusing on goals for myself. Winter is a great time to motivate a non-runner friend to run, especially if you’re not busy with a training plan or race schedule. Try to get a friend out with you at least once a week. Start off slow and make sure you run at whatever pace is most comfortable for them.
  • Don’t be afraid to indulge a little- Winter is holiday season and it’s a time for great company of family and of course, delicious food, so don’t be the weirdo who skips out on the yummy cookies your Grandma makes every year. You run, you’ll burn it off! Also, be sure to spend time with your family as well. If you’re like me, my parents and sister (and my BFF Sydney!) are the ones who take the time to come to my races and support me, so it’s just that much more important to take the time during the holidays to enjoy their company. If that means cutting my long run short, so be it!

What are your favorite tips for staying motivated during the holidays? 

 

Picking the perfect pre-race breakfast

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(via Pinterest)

After months of training, I am now three days away from running my first ever half marathon. I can’t believe how fast it has come but I feel so confident in my training and ready to run happy. However, one of my biggest concerns this past week has been how to fuel my body before the race.

I asked some friends and sought advice from Runner’s World and Active.com and the one major take away from everything- don’t change anything. I’ve known this all along, the worst time to try something new is on race day but I have a problem. In my training thus far, I really haven’t had much to eat on long-run days besides a cup of coffee and some water. Even when I did my 14-miler, the only thing I ate beforehand was a pack of Chomps and Gatorade.

However, I have fueled before some smaller races before with a slice of whole grain toast, some fruit (usually strawberries or oranges) and some coffee. This has always been a pretty good pre-race meal to me so I think I’m going to stick to this for the half as well.

After further research however, I had questions like, how much time should I leave between breakfast and start time. The answer I found from Runner’s World was at least two to three hours before. Although this will mean a very early morning for me (the race starts at 8 a.m. but I’ll have to be there at 7 a.m. and it’s an hour away) but it will allot enough time for digestion so I can start feeling nourished but not full and heavy.

According to the Runner’s World article as well I should sip water up to a half and hour before the race starts, this way I’ll be hydrated but not over-hydrated and have to stop at a port-a-pottie along the course.

Since I’ve basically already decided on doing my toast-fruit-coffee routine, I’m not planning on trying anything different but I’m interested in why this has worked for me in the past? According to an Active.com article, a solid pre-race meal should consist of 80 percent carbohydrates. The article said the type of carbs isn’t as important but many runners, like myself, tend to choose more bland foods like a whole grain toast or some runners like oatmeal.

Some ideas for pre-race fuel could be:

  • Bagel or toast topped with either peanut butter or a low-fat spread– many people eat this for breakfast routinely so it’s always good to stick to routine come race morning. Also, bagels and toast are chalk-full of carbs which are needed for fuel during a race.
  • Bananas– lots of runners love bananas as an addition to any pre-race meal (personally, I hate bananas so I can’t speak to this very much) but they have 30 grams of carbohydrates, low in fat and high in potassium which is lost while sweating during running.
  • Energy Bar– a lot of runners eat energy bars before a race but this is something you really have to be careful with in terms of not trying anything new. Stick to a bar you know that’s rich in carbohydrates but not too high in fat or protein (save those bars for after the race).
  • Shakes– there are a lot of runners who like to make a real-replacement shake before a race. I’ve never tried this but there are tons of recipes out there for these kinds of shakes.
  • Oatmeal– this is another good fuel-boosting carbohydrate option. It’s bland but won’t upset your stomach while racing.

I would also recommend drinking some kind of caffeine if you’re a frequent morning caffeine-drinker. I have coffee every morning so I try not to change this on race day but sometimes I’ll opt for caffeinated tea on race day instead of coffee (because I like cream in my coffee and that can be weird).

As always, DON’T try anything new on race day. A poorly picked pre-race meal could possibly wipe out all of those months of training and preparation. Stick to what you know, race hard and look forward to that amazing post-race meal!

What is your go-to pre-race breakfast fuel? Share your thoughts with me in the comments section below!

How to correct your running form to prevent injury

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A few weeks ago I started feeling a sharp pain on the outside of my right knee. It usually showed up about a mile into my runs and felt like someone had stuck a knife into the side of my knee. My knee would either lock up at this point, or, if I was able to push on and keep running, the pain would travel all the way up the outside of my thigh to my hip. I knew immediately this was an IT Band problem.

With a little more than a month left in my training for a half marathon on Sept. 30, and three weeks into marathon training for a race on Nov. 19, this was not going to fly. I needed a solution. Fast. After taking quite a few rest days, I felt ready to hit the road again for an easy, quick 2-mile run. Not so fast, my IT Band said and around 1.6 miles my knee locked up and I literally could not run anymore. I was devastated and took to Twitter, as I usually do, to ask my runner friends what was wrong.

After hearing from a bunch of people I was informed it was more important to find out what caused the problem before trying to fix it. One of my Twitter followers, Ryan Knapp, a triathlete and endurance running coach from Kansas City, suggested the problem may be my form. Ryan asked me to take a 30 second video of me running away from my camera and back to my camera. I then sent it to him through his website and he evaluated it.

He told me he could immediately tell I used to be a dancer because of my posture and he said he’s be able to help me. Here’s the video I sent to him:

(Don’t mind my Dad talking in the background…)

After reviewing my video, Ryan filmed his own video to explain to me what he saw in my running form and what I could do to fix it. He said overall, my form wasn’t terrible- I have good body position (meaning I’m not leaning to one side or the other) and I have very still shoulders. However, he told me I had three things I needed to work on- lifting from my core, swinging my arms correctly and lean more.

  • Lifting from my core- According to Ryan, the reason I was having the IT Band problems is because I was swinging my legs like a pendulum when I ran, causing my foot to land in front of me and subsequently causing me to heel-strike, a huge no, no in the running world. To fix this, Ryan said I need to focus on lifting from my core so my feet will land below me and be able to power up immediately after hitting the ground.
  • Arms- From what Ryan saw, I run with my arms kind of high up in respect to my ribcage and they go across my midline (the invisible line that runs down the center of your body). Ryan said this wastes a lot of energy and space. To fix this, he told me to “gunsling”- make sure my elbows go behind me and in front of me, somewhere down by my waist.
  • I run very erect- My running posture is very straight and according to Ryan, there should be a little bit of lean in a runner’s form. To do this, I want to lean from my ankles.

Here’s the video Ryan did for me:

Ryan said there were two simple exercises I can do to work on my form and get used to mid-foot and fore-foot striking.

  • Skip drills- This is where you literally skip down the street. According to Ryan, skipping helps the body (and feet) recognize what it’s like to push off from the fore-foot because it’s impossible to skip from the heel.
  • Jump Rope Drills- Simply pretend (or if you have a jump rope) like you’re jumping rope. This has the same effect as the skip drill but you’ll notice if you do this and then immediately stop, that’s the same effect as a heel strike, which is very bad. Jump rope drills will also help your body learn to mid-foot strike and fore-foot strike.

Yesterday morning I did these drills and put the tips into practice and I noticed a significant difference in my running. (Knock on wood*) I had hardly any IT pain and I ran an easy 5 miles in 45 minutes, pretty good time for me. I had to concentrate a lot more on my form throughout the run because the second I stopped paying attention I found myself going back to my old form. I talked to Ryan about this and he said, like with anything, it’ll take some getting used to. I’ll keep you updated on how it goes!

If you’re interested in getting your form analyzed, feel free to contact Ryan either through Twitter or on his website.

Week 12: Half-marathon/marathon training update

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Sadly there’s not much to report from this past week. My training plan called for an easy 2-mile run to start off the week last week and because of my work schedule I didn’t get to do it until Wednesday. Two miles is nothing to me at this point but about 1.6 miles into the run my right knee locked up and it felt like someone stuck a knife into the side of my knee. The pain was so sharp I had to slow to a walk immediately. Weird thing was, it instantly felt fine. So I decided to start back up again when the pain came back with a vengeance and I decided to slow to a walk completely.

I was so disappointed and angry. I thought to myself, “I have not come this far to get injured a month before my half-marathon.” So I decided to do the right thing and rest all week. No running at all. I worked out though pretty much every day and did a ton of yoga.

After much research and consult with other runners on Twitter, I realized I have developed an IT band irritation and the cause is most likely my form. According to Ryan Knapp, an endurance running coach and triathlete, the IT band flare up was probably the result of poor form. I first noticed the pain while running a 5k a few weeks ago but it went away shortly after. I was able to run 12-miles no problem a few weeks ago and 9 miles two weeks ago but 2 miles killed me.

Ryan is helping me fix my form and according to him I should be back running stronger and better well before my half-marathon on Sept. 30.

If anything, not being able to run during the past week has made me realize what a gift running is and how much I have fallen in love with the sport. At this point I’m just trying to stay positive and put one foot in front of the other. I’ll be sure to do a post too about my form and keep everyone updated on my training!

Monday- power yoga and 3:04 min. plank a day and an ab workout

Tuesday- 2-mile run. Injured.

Wednesday- runner recovery yoga and variation of planks

Thursday- 3-miles on the elliptical and strengthening for legs, arms and abs. 4:00 min plank.

Friday- Power flow yoga and planks/ab workout

Saturday- Rest day, swimming in the ocean

Sunday- Rest day (I was at a graduation all day)

Monday Motivation: I’ve got to run

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After having some serious IT band flare ups on a run last Tuesday I decided to make the smart decision to rest my knee to avoid hurting myself even more. Besides getting off of my marathon training plan, the whole not running thing was killing me! Especially when the weekend came and I had to spend it with someone I hadn’t seen in a long time and we didn’t exactly end on great terms. For me, running is my outlet, my stress reliever, my therapy, and after this weekend all I could think about was getting out on the road, clearing my head and finding peace again. Then this morning happened and I had a fantastic, easy 3-mile run, my knee felt pretty great and my mind was cleared of all negative thoughts. I’m still taking it easy on my knee but it felt so amazing to get back out there. I hope everyone’s training is going well and I wish you the best of luck this week!

Twitter talk: Getting injured while training for a race

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Getting injured while training for a big race is not easy. It’s hard to figure out if you should keep training, seek advice from a doctor, or just rest. I’m training for a half marathon and marathon now and an IT band issue cropped up. I decided to ask my Twitter followers for advice.

  1. FitHappyGirl
    How do you stay positive after an injury during training? #runchat #fitfluential
    Hannah McGoldrick
    Thu, Aug 23 2012 11:55:42
  2. RunningBecause
    @FitHappyGirl I focus on what went wrong first of all. Then enjoy the downtime. Then plot out a strong comeback.
    David H.
    Thu, Aug 23 2012 11:57:57
  3. FitHappyGirl
    @RunningBecause good tip! I’m dealing with an IT band issue but have a half on Sept. 30. I’m trying to rest but I hate it haha #runchat
    Hannah McGoldrick
    Thu, Aug 23 2012 12:05:38
  4. RunningBecause
    @FitHappyGirl I had an ITB injury 2 years ago. Came back stronger and faster, but not after stupidly trying to run through it
    David H.
    Thu, Aug 23 2012 12:12:15
  5. FitHappyGirl
    @RunningBecause good to hear. I was nervous if I rested too long I’d loose everything I’ve worked for.
    Hannah McGoldrick
    Thu, Aug 23 2012 12:17:50
  6. JWLevitt
    @FitHappyGirl I’m looking for answers on this one too. Have a stress issue in one of my arms. Not fun.
    Jonathan Levitt
    Thu, Aug 23 2012 12:18:03
  7. emireerose
    @FitHappyGirl @JWLevitt my friend Lauren blogs about this often… http://poweredbyoatmeal.wordpress.com/
    emilyrosemclaughlin
    Thu, Aug 23 2012 12:30:40
  8. ryanjknapp
    @fithappygirl What sort of injury do you have? I get my clients into another activity to keep them fit and happy!
    ryan knapp
    Thu, Aug 23 2012 12:25:29
  9. ryanjknapp
    @fithappygirl IT band..let’s look at cause and not treatment. Are you a heel striker at all?
    ryan knapp
    Thu, Aug 23 2012 12:38:01
  10. FitHappyGirl
    @ryanjknapp Yup and I over-pronate.
    Hannah McGoldrick
    Thu, Aug 23 2012 12:49:03
  11. ryanjknapp
    @fithappygirl That is why you have the issue. Pronation only is an issue when you heel strike because of the roll from heel to toe.
    ryan knapp
    Thu, Aug 23 2012 12:53:27
  12. FitHappyGirl
    RT @ryanjknapp: Running injuries: If you have an injury don’t look at how to treat it. Instead, find the root cause and fix that! #runchat
    Hannah McGoldrick
    Thu, Aug 23 2012 12:58:42
  13. nathan7264
    @FitHappyGirl Mental counts a lot. If you have access to pool, consider pool running, did that with prior IT injury, not last year,&foamrllr
    Nathan H
    Thu, Aug 23 2012 13:48:20
  14. Andrea_runs
    @FitHappyGirl you have lots of time. Don’t panic yet!!
    Andrea Rice
    Thu, Aug 23 2012 12:27:06

Week 11: Half-marathon/marathon training update

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Setting my training plan up the old-school way.

First off, the Healthy Living Summit this weekend hosted by Healthy Living Blogs was absolutely amazing. Literally words cannot even explain the impact this past weekend had on me, but that’s for a whole other post (probably to come tomorrow). But first, I want to give my weekly update about my training runs this week.

I’ve decided to still call it half-marathon training because I’m doing the half first but this also marked the first official week of my marathon training. Overall, the week went really well and my knee is definitely getting better.

My training plan (for the first week of marathon training) called for three runs this week starting with an easy 3-mile run on Monday. My average pace during the run was 9:21/mile with faster paces of 7:22/mile. This run was great and easy. I probably could have pushed a little harder but it was early and I wanted to be cautious with my knee.

On Tuesday I did some power yoga for strengthening in the morning and cross-training at the gym after work. For cross-training I went on the elliptical and did strengthening exercises, particularly with my legs.  I also did some arm exercises, ab work and did my longest plank every for 3:49.5! I was really excited about this, I may or may not have done a little celebration dance at the gym…

Wednesday was a speedwork day so I took to the treadmill (because I still don’t have a GPS watch) and did 4 miles with 2×1600 at a pace of 9:20/mile. I did the run in 37:00 and felt pretty good. I knew I was holding back and could have gone a lot faster but I wanted to be careful again because of my knee.

I took Thursday as a full rest day but did some yoga for recovery which was great for my hamstrings because they were feeling pretty tight.

Due to the Healthy Living Summit, I had to fit my long run in before the weekend so I did it on Friday night. My training plan called for 9-miles and I did it no problem! I had to do it on the treadmill because it was getting late, still really hot and I don’t have good reflective gear. I don’t know why but treadmill runs always seem harder, I think it’s mostly because I get bored but I don’t know. My average pace was 9:20/mile which was decent but I know I can go faster. I’ll work on it.

Saturday was the first day of the Healthy Living Summit for me and we had a CrossFit workout in the morning. This was my very first venture into the world of CrossFit but it wasn’t as intimidating as I expected it to be and I really liked it! I think I might try to add it into my workout schedule for cross-training.

Sunday morning we had a 5k fun run at the summit and that was really fun and relaxing, especially since we ran along the Charles River in Boston and into Back Bay. In all, it was a great week in training and an amazing week overall! I will write a post tomorrow to tell you all more about what I learned this weekend and to introduce you to some of the bloggers I met!

Here’s a quick glimpse of my week in training:

  • Monday- 3-mile easy run, 9:21 average pace
  • Tuesday- Power yoga in the A.M. and cross-training/strengthening after work
  • Wednesday- Speedwork, 4 miles with 2×1600 at 9:20/mile
  • Thursday- Rest and recovery yoga
  • Friday- 9-mile long run, 9:20 average pace
  • Saturday– CrossFit
  • Sunday- Healthy Living Summit 5k Fun Run

Total mileage- 20 miles

Training for the 2012 Philadelphia Marathon!

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It’s true folks, I’m beginning to train for the 2012 Philadelphia Marathon!! I think it’s also true that I’ve officially become obsessed with running. But on Monday, my cousin, who has been training for the Smuttynose Rockfest Half Marathon with me, e-mailed me about training for the Philly Marathon. At first, I thought she was crazy because we’ve yet to run our first half-marathon and now we’re going to start training for a FULL marathon! What?! But then I was intrigued and I started to look into it. We have 15-weeks until race day and after looking at a bunch of training plans, many of them range from 14-18 weeks. Also, since we’ve already been training for the half marathon, our long run mileage is up to 12-miles. Not too shabby. I also found out that the Philly Marathon is a perfect starter marathon because of the flat terrain. So, after very little coaxing from my cousin, we made the decision to start training.

I realize this is overly ambitious but I’m up for the challenge. I think training for the half marathon has already taught me so much about my body and how to train for long distances. I know I need to stick to the training plan because I tend to get overly excited and run more days than I’m supposed to. Oops. This time around I will only run on run days and actually rest on rest days to avoid injury.

I also really, really want to focus on my nutrition because after last night’s long run I realized I’m not eating enough for the amount of calories I’m burning. I eat super healthy but need to add more protein and carbs to my diet. I also am starting to explore the mysterious world of protein shakes, something I always thought was for gym juiceheads. But apparently, tons of runners have post-run protein shakes to build up muscle, so I will too!

I am still mulling through some training plans but have found a pretty good one from the Runner’s World Smart Coach. Since I’ve already done my long run this week I’m going to focus on strengthening and maybe a short run this weekend. I’m pretty excited about this not only because it’s a huge deal but I’ve come so far since I started running in March! The support I’ve received from family, friends and especially my wonderful readers and fellow fitness bloggers, has really made me realize I can do this. Thank you for your support and here goes nothing! 26.2 miles of nothing!