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St. Michael’s is a beautiful spot on the bay

To quote my friend Dwight, sometimes you’re the bug, and sometimes you’re the windshield. I got to be the windshield three weeks ago at the IronGirl half marathon, but Saturday, I was the bug. And that’s ok.

So many factors went into the St. Michael’s half not being a good one for me. To begin with, I think my training wasn’t quite right for the three weeks in between these two halfs. I am slow at recovery, so when my coach had me doing speedwork on the Thursday and Sunday following the race, I should have spoken up. But I didn’t, and I plugged through a tough and then much tougher workout that week. But by last week, my legs weren’t feeling all that great. Tuesday’s speedwork was “meh,” but I still thought I’d be ok by Saturday–not so much. So that was strike one against me.

Strike two was the pre-race food I ate. I always have a waffle (bland) and banana the morning of races. I was so busy this past week I didn’t even know what was in the house when I got up at 4 a.m. Saturday to race. No waffles, no bland bagels, no anything of the sort. So I went with two slices of Ezekiel’s sprouted wheat bread with peanut butter. Commence cramping around the halfway point of the race. Followed by my legs dying.

Finally, I think a bit of mental aspect played into this race as well. I won a complimentary entry for it, but the timing was really terrible for me to drive an hour and a half away for a race. I went back and forth a few times leading up to it but finally decided to do it, just not fully mentally committed to it. I’m a big believer that if the mind isn’t in the game, the body won’t be either.

The race itself? I started out a bit too fast, but reeled myself in and got on pace for the first half. Then the cramps set in, the legs died, and I watched my pace slip very far away. I finished out in 1:44, which is a pretty ugly half for me. I’m ok with it, though, like I said–I was never entirely invested in this race and I do have a good experience from three weeks back at IronGirl. I was the bug this weekend, but next time I’ll return to windshield status.

Ever go into a race not fully invested? What was the result?

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Still waiting…

I can remember back when I first started in triathlon…I was in the 30 to 35 age group. A killer age group, no? I’d look at the times of the older age groups and think, “I can’t wait to get into the xx age group, then I’ll really do well.” Silly me.

I’ve been at it long enough now to learn that each and every age group is tough. I knew the 35 to 39 year group would be brutal (and I think it pretty much is the toughest age group), but back then, I thought things might ease up a bit as I aged into the 40-45 year age group. Nope. And now I’m in the 45 to 49 year age group. Still waiting.

For each and every age group, you see, there’s going to be competition, often tough competition. In the two 30-something categories, for instance, you could argue that these are women who are in the prime stage of their lives for endurance events. In the two 40-something categories you’ve got women who are beyond the early childhood years with their kids and therefore have more time to dedicate to training. And while the times you hit in your early 30s might have made you a superstar in the 45 to 49 year age group, when you actually get to that age group, well, you’re not quite up to those times anymore.

So what about attrition? For crying out loud, somebody’s got to be getting tired of doing these sports by the time you’re into your 50s, right? Check out the results from that category next time you race and you’ll see that no, nobody’s going anywhere.

Bottom line–get used to it. Unless you’re racing really small races, and sometimes not even those, you’re going to have competition. Better to focus on the clock and your own achievements than on those with whom you are competing.

Do you look forward to aging up when it happens? Do you assume your placement at races will only go up as you get older? 

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Around these parts, we love all things Under Armour-they are Baltimore based and we’ve had fun watching the company grow from humble beginnings into what it is today. So when UA contacted me to see if I wanted to review their new minimalist offering, the Toxic Six, of course I was on board. The company even threw in a pair for my son which was a major coupe in his eyes–the boy spends most of his days decked out in UA head to toe, right down to his socks.

I wish I could tell you I loved these shoes, but I did not. As someone who has come to enjoy a flexible, low heel profile in a shoe, these just weren’t the right match for me. Things that didn’t work for me:

• Lack of flexibility in the sole–I found the shoes stiff and felt like my foot was hitting the ground hard. I prefer a shoe that lets my foot move as it needs to move.
• Heel-to-toe drop–UA told me this was a 4mm drop, but I really felt like it had to be more. Whatever the case, the shoe threw my gait off and I felt like I was being forced forward onto my mid-foot rather than naturally finding it as I always do on my own.
• The fit–I like a wide toe box, but these shoes were just big all over and I felt like my foot was moving around inside the shoe the entire time.

Happily head-to-toe UA

My son, on the other hand, loves his new shoes. He’s worn them to run, worn them to play around the neighborhood, and everything in between. I pretty much limit him to minimalist shoes also, but finding a style that he likes in his size can be a bit tough–he’s at the smaller end of adult sizes right now and not all companies make sizes that are small enough. He finds the shoes comfortable and throws them on more often than some of his other shoes.

Bottom line: I think that if you are someone transitioning down to a lower heel profile shoe, these might fit the bill. But if you are already used to a true minimalist model, the Toxic Six is probably not going to cut it for you.

Anyone else try these shoes yet? Anyone else love Under Armour in general? 

Disclaimer: Under Armour gave me these shoes for free. All opinions are my own.

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Fascinating read!

So you’re running a marathon. One of the big things you’re probably going to do is hydrate like it’s your job before and during the event. You’re going to inhale Gatorade out on the course, and if you’re a heavy sweater, you might even add in some salt tablets for good measure. No matter what, you’re going to make sure you stay ahead of your sweat rate and retain all that valuable fluid.

I’ve just finished up reading Waterlogged, the Serious Problem of Overhydration in Endurance Sports, by Timothy Noakes, MD, DSc. Essentially, the book turns that whole scenario, and everything we’ve ever learned about hydration as endurance athletes, on its head.

Dr. Noakes is not a new kid on the block. His book, The Lore of Running, is widely regarded as a bible of the sport. But one thing that makes Dr. Noakes especially unique is that he has never given up researching all the common theories of the sport, including some of those that he himself devised. In his opinion, the commercialization of sports drinks in the United States has sent us down the wrong path with hydration.

Noakes claims that we all were born with everything we need when it comes to hydration–our thirst mechanism. It’s quite simple, he says: drink to thirst. Nothing more, nothing less. When you do drink more than when thirsty, you’re setting yourself up for performance drops, as well as the potentially deadly condition of hyponatremia–even when ingesting sports drinks.

Noakes’ book doesn’t just run on theory–he backs up his claims over and over again with lengthy scientific evidence (so much so that I had to flip over the sometimes dull lists of charts and citations). He also points out that all of the world’s top marathon times have been earned by runners who were actually on the dehydrated side of the equation, and down more than the long-standing rule of two percent body weight loss.

I know that embracing something that is so radically different from what we’ve been told for years over isn’t always easy. But if you are intrigued by the argument that perhaps we’ve all been overdoing the hydration equation, I highly recommend giving his findings a read. If you’d like the Cliff’s Notes version, head on over to Runners Connect, where my coach Jeff Gaudette has a great podcast interview with Dr. Noakes.

And, in a funny twist of timing, Runner’s World just published the findings of a study on hydration/underhydration here if you’d like to compare and contrast.

What do you think? Is it possible we’ve been getting hydration all wrong?

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With the flooded Potomac behind us

For Mother’s Day, my main desire was to go on a family hike to a new location. We’d heard great things about this hike and we had a beautiful day, so off we went. Unfortunately, when we got there we discovered that the trail was closed thanks to a flooded Potomac River. We made due with plan B, which were less scenic, less strenuous trails still in the same park. It was still fun–the most important part was being outside and being together.

While we were out there my son told me that he’d always been drawn to water and asked me if I thought some people were just like that. I told him I absolutely thought that and that he was a great example of this. The kid is a swimmer and his big passion right now is fishing. Give him a pole and a stream and he doesn’t need much else to find contentment.

I can relate, of course. Give me my running shoes and a place to run and I’m good to go. I often think about the series of events and places that led me to running. If things had been different, would I have found my passion? Or would I still be searching and perhaps an unhappy soul?

The thing is, I know people who don’t have a passion, or who haven’t found there passion, and I’m pretty sure they’re missing out on an important element of happiness in life. I’m so thankful I discovered mine years ago–I can’t imagine where I’d be without it. I can only hope my kids find (or have perhaps already found) theirs. I’ll certainly encourage them along the way.

I can only assume that most of you reading this have running or fitness as your passion. Where would you be without it? 

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Which race is the right race?

Ok, it’s pretty funny that after my last post I am going to talk about a fall marathon, but it’s my blog, so I’ll talk out of both sides of my mouth if I want. ;  )

Anyhow–I had plans to run a 50k this November, not a marathon. But I had also assumed that my March marathon was going to go well. Since it didn’t, I have decided to continue on my never-ending quest to improve my marathon time before I’m in a nursing home. Plus, while I have a Boston time for next year, I wouldn’t mind moving up a corral. So a fall marathon it is.

But which one is the question. A few parameters:

• Because of the way I’m going to train this summer (more on that later) I probably need something in the mid-Nov. to early Dec. timeframe.
• I’d prefer the course be within driving distance, but I’m open to a not-too-long flight for the right race.
• While I don’t want something Big Sur tough, I’m not sure I want pancake flat, either. Something fast but not necessarily just flat.
• The first weekend in Nov. is out of the question.
• I want something small- to medium-sized–no big “event” races with thousands upon thousands of people.
• I’d welcome a race I haven’t done before.

A few that I am considering at this point:

• Richmond–I’ve done this one twice, so not overly thrilled to do it a third time, but I love this race. My PR is here, it’s a perfect size (around 3,000 for the marathon?) and the weather is generally a safe bet.
• Rehoboth Beach–First weekend in December. I know and like Rehoboth and it’s not a very long drive from here. Drawbacks–I’d prefer not to be racing into December and Rehoboth is flat.
• Bucks County–This is a pretty new race and also pretty small. But the timing is good and I love Bucks County.  I think it might be an out-and-back course, though, which doesn’t excite me.
• Madison, Wisc.–Probably the one I’d least likely do because of the distance, but the timing is good and I’ve always wanted to visit Madison for some reason.

What races am I missing for November or early December? Philadelphia isn’t on my list, by the way, because I’ve done it a couple of times and it’s getting really big, which is a turnoff. I’m open to suggestions–anyone know of any hidden gems I’m overlooking?

Thanks for your input.

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Consider lining up for something other than a marathon or half marathon

If you haven’t noticed, there’s a big trend these days to run marathons and half marathons–the half marathon is currently the most popular distance out there, in fact. It’s becoming increasingly common that runners just jump in and tackle one of these distances, forgoing all the shorter offerings along the way. If this sounds like you, I’m here to tell you, you’re missing out!

Given the trend toward longer distance race popularity, there are admittedly fewer shorter races to choose from any more. Back when I started, 10ks were very common and I’d guess maybe even the most popular distance then. But these days, they are few and far between. You can find plenty of 5ks, simply because they are easier for race directors to execute and still draw a fair number of beginners and walkers. Anything in between that and halfs or full marathons, though, are tougher to come by.

But don’t let that stop you from seeking them out! I understand the lure of the longer distances, believe me. But everyone can benefit from racing some shorter distances. And there should be just as much glory and satisfaction in completing a well-executed 10k, 8k, or 10-miler as the longer distances. You’re not less of a runner if you focus on these distances.

Why run a shorter race? To begin with, if you are a newer runner, setting smaller, more attainable goals is a smart way to go. You not only lessen the likelihood of injuring your newly developing runner’s muscles, but have the chance to learn about race execution on a smaller scale. You also give yourself time to learn about running in general and build a physiological base on which to build in the future.

Another bonus to shorter races–you can develop better leg turnover and speed than in the longer distances. And in the long run–no pun intended–this will help your half marathon and marathon speeds. You can also race these shorter distances more often than the long races because you don’t have to invest nearly as much time in recovering from the effort.

One more thing you might develop from a shorter race: an appreciation for just what studs the front-of-the-packers are at these distances. I think the running community sometimes fails to consider the hard work that dedicated mid-distance road runners put into these races. The people at the front of 10ks, 10-milers and 5ks are fast–really fast. To get to that level takes just as much hard work as training for a marathon.

Next time you get a chance to race a shorter distance, do it. Train for it and then see what you can do. I guarantee you won’t be sorry.

Have you gotten caught up in marathon/half marathon fever? What’s your favorite distance other than that?

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Saturday was one of those cases. My daughter and I ran a 5k trail race together. These are always some of my favorite moments with her…I just love to watch her run, love to chat with her out there, love to share laughs with her as we go along.

This being a trail race, she took two falls, the second being kind of hard. She was battered and bruised, but brushed off and continued on her way, me marveling at her toughness as she cried while  she ran. When we were all finished, she’d placed first in the 12-and-unders and I couldn’t have been prouder.

Later at home, I told her she had done a great job. Her response? “Of course I did.” It made me laugh (and realize maybe we need a little lesson in humility) and I told her that I wished I had her confidence. I asked her where it came from and she told me it was easy. “Just focus on the good stuff and don’t think about the bad.”

Huh. Simple, isn’t it? Kids have the gift of not over thinking things. Would that I could approach self-confidence the way she does. But next time I toe the line, I am going to try hard to listen to her advice and focus on the good, not the bad. I think it can go a long way.

How’s your race-day confidence? Ever have a child teach you the lesson?

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I did have to spend two weeks in glasses before LASIK, but I survived.

I had my vision corrected with LASIK about a year ago. When I posted about it last year, I received quite a few emails from people who were intrigued by the procedure, but who were sitting on the sidelines from fear. For those people, this post is all about saying go for it!

I lived with contacts for about 30 years. I never really thought of them as that much of a burden, but when you swim, bike and run, along with spending your share of time on a computer, they can get old. I finally ran out of patience for mine last year.

The LASIK procedure itself couldn’t have been easier, as was the recovery. Yes, I had to use eye drops several times a day, but that phase didn’t last all that long for me, and it still wasn’t the pain that contacts was. My vision? Amazing! When you’re nearsighted for as long as I was, it truly is a gift to regain perfect (or even better than) vision.

The only drawback to the procedure to me was the hit my farsighted vision took. The eye doctors prepared me for this, however. The procedure overcorrects your vision, so if you’re of a certain age, you may find you need reading glasses (or need them more often!). This was definitely the case for me, but as the summer progressed, I gradually returned to where I was prior to the procedure, which is needing the cheaters only on occasion. For the younger folks out there, I don’t think this is an issue at all.

Today I still see with 20/15 vision and have absolutely no issues with seeing halos or any other side effects from the surgery. As an athlete, not having to hassle with contacts and not having to deal with the drying out effects that come with them has been an absolute gift. I wouldn’t go back for anything!

Have you had vision correction? Would you ever consider it? 

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