Looking Out For #1...and #2

So last week I ran about 36 miles.  Wasn't quite what I wanted to do but my right hamstring started bothering me after an 8 mile run on Thursday morning and the smoke from the Santa Barbara fire played some havoc with my lungs.  But that's o.k.  Felt good this morning.

So you get up at 5:30 a.m. one morning for an hour long run.  You roll out of bed, splash some water on your face, gear up, lace up, drink some water, force a piece of toast or banana down, and take off.  You don't really have a lot of time to lounge around, have a cup of coffee, read the paper.  You just wanna take off and get your run in.

The plan is to run for half an hour in one direction, then turn back around, an "out and back" course. You generally start out slow to work into the run, so your plan is actually to run more like 32 minutes on the way out, figuring you will speed up a bit on the way back.

Twelve minutes into the run you pass a public park with restrooms.  You kind of feel like you need to stop but decide you can "hold it" for now.  At the 25 minute mark you realize maybe you should have stopped at the park, for not just #1 but #2 reasons.  But you are determined to run the full 32 minutes so you keep going.

At 26 minutes your internal organs feel like a can of Coke shaken hard.  You realize that a decisive action must take place, either beeline back to that park, roughly 13 minutes, or almost 2 miles away, find somewhere else, or explode.

At this point you could care less how far you run.  You just want relief.  So you veer left as you recall a construction site a few blocks over.  Briefly you ponder ducking behind the dumpster by Vons down the road but quickly decide the it wouldn't be worth the risk of getting caught, aheming, in public.

So your steps become noticable shorter as you do your best to restrain the contents of your innards, running ballerina style, and yes, there's the construction site!  But NOOOO... the gate is locked!!!  Arrggghhhh!!!  Thankfully though, you see an opening on the other side and with your lean runner physique manage to squeeze into the gap and manage your way to the porta-john.

Without any more thought you find the relief you were looking for.  Then look over and realize there is no T.P. in the porta-john. 

So as you jog back home, with socks missing, you think, I gotta plan this out better.

Paula Radcliffe, the current women's marathon record holder, had this problem in the 2008 Olympics.  She made a beeline for the porta-potty and finished 23rd.

Used to happen to me all the time too.  Funny, but no laughing matter when you're stuck in the middle of nowhere, or worse yet...SOMEWHERE...and you are unprepared!

So here is my list of things to prepare yourself for when nature calls:

1. Try to time things such that you don't need to "go" in the middle of a run.  Yes, easier said than done I know.  But if you are able to take care of business before you run, that is the best solution.

2. Be careful what you eat.  No doubt in my mind that runners are more "regular" than non-runners because of the jarring motion of running.  In general that means that thing will go through you faster and sometimes unexpectedly.  So before you down that extra lump of wasabi, cup of salsa or bowl of 100% Bran Flakes, ponder the impact on your innards the next day.

3. Plan your runs such that you will have pit stops along the way if needed.  Or if you REALLY have some problems, consider running a loop near your house so you can make a pit stop there.  I have found the most success with this approach. Approximately 10 to 12 minutes into my run, I've resolved my issues and am ready to really start running.

4. Bring items that will enable you to complete your uh, little mission, in an appropriate way.  In other words, consider stuffing some T.P. in your pocket.

5. Wear Depends on your run.  (OK, I'M JUST JOKING!)

OK, now that I've given you all this wonderful information, get on out there and start running!!

Running When There is Smoke in the Air

It is Sunday afternoon, Mother's Day and I haven't felt very good all weekend.  I ran for 50 minutes yesterday morning and another 40 minutes this morning, but my chest hurts when I breathe in deeply and my eyes kind of hurt.

The Jesusita fire in Santa Barbara has burned nearly 9,000 acres over the last 5 days and is now about 55% contained.  I've been concerned for residents of Santa Barbara but I didn't really think about the impact of smoke from the fire on us here in Ventura County.  But there has been an air quality advisory for all of Ventura County all weekend on the Ventura County Air Pollution Control District website at www.vcapcd.org.  The advisory says "Persons sensitive to smoke and particulates should limit time spent outdoors and minimize physical exertion while smoke is in the air." That be me.

Not only did I run for 50 minutes yesterday, but I was at the Conejo Valley Days Carnival for about 5 hours.  So, as a person who is impacted by smoke in the air, I haven't been doing my body much good over the past few days.  I ran like a slug thi s morning.

So be careful out there, especially when the fires are close to home.  Run indoors on a treadmill if possible and minimize your time outdoors if you are sensitive to smoke.

You Won't Regret Taking a Break

While this is advice is for all marathon runners, it is particularly geared towards the obsessive ones that feel guilty when taking a day off.  I place myself into this category.

Thursday night I was really tired and could barely drag myself out of bed on Friday morning.  Not to mention, I had run for an hour on Thursday morning and had a bit of a sore knee.  So I took Friday off.

All better today!  My knee problem is gone. My energy is back.  I ran this morning with a spring in my step.

Take a day off when you need it, even if you had planned to run that day.  Your body is trying to tell you something.  Don't feel guilty about it.

Celebrate the Small Milestones

Today I managed to wake up earlier than usual and ran for 56 minutes.  This is GREAT for me because I wasn't able to run this long last weekend.  I'll reward myself tonight with a couple beers and I'll sleep a bit more (and run less) tomorrow morning.

The Santa Barbara Marathon is still 7 months away and I just started my training, but my goal is to accomplish something each week that I feel good about.  Then share it with someone.

Training for a goal 7, 9, 12 months away isn't easy.  There will be peaks and valleys, bad days and good days, perky days and sick days, feeling great days and feeling injured days.  So each week, pick something to cheer about what you've accomplished.

Keep a log of your daily/weekly mileage.  Your goal should be to gradually increase your mileage each week, say by 10%.   Every 3rd or 4th week though, if you're tired, back off the mileage and give your body some rest.

By tracking your mileage and what you've , you will be able to find things to cheer, be it your longest run to date or reaching a weekly mileage goal.

Set some intermediate goals other than training and mileage while training for a marathon.  Throw some 5K, 10K and half marathon races into your schedule every now and then.  If your first 10K is 55 minutes, then find another 10K to try to break your "PR" (personal record). Create some goals to motivate yourself.

Find other runners to share your goals with.  You'll find some local clubs and groups here.  Better yet, sign up for some local races and you'll be sure to meet other runners and walkers.

1st Time Marathoner? Check Out Another Marathon!

First off, I hate to say this but my training is still mediocre this week.  It's my own fault.  Not getting to bed on time.  Six hours sleep a night just doesn't cut it.  I'm dragging my grumpy self out of bed to run, but it doesn't feel good.  Maybe I'll take my own advice and start getting to bed earlier so I feel more perky in the morning.

So if you're training for a marathon, especially your first marathon, consider watching another marathon in person, or better yet, volunteer for the event.  This will help get you motivated and prepared for your own race.

There are two upcoming Southern California marathons in May - the Los Angeles Marathon on May 25th and the Rock 'n' Roll Marathon in San Diego on May 31st.  Visit www.lamarathon.com and www.rnrmarathon.com for more information about these events.

The Los Angeles Marathon is only 45 minutes from Ventura County and thus is a great choice.  They always are in need of volunteers...how about handing out water cups at the event so you get a close up view of runners in action. 

The L.A. Marathon Expo is another great and FREE (except parking) opportunity to meet other runners, buy stuff and sample goodies.  This expo is held at the L.A. Convention Center on May 23rd and 24th.  Visit the L.A. Marathon website for more information.

Later in the year, there are marathons in Long Beach on October 11th (www.runlongbeach.com) and Santa Clarita on November 8th (www.scmarathon.org).  Each of these two event also have half marathons.  If you are running the Santa Barbara Marathon like me, then consider signing up for the half marathon at one of these events to test yourself.

I have run each of these marathons.  The L.A. Marathon course has changed more times than I can remember over the years, but is still the biggest event in the area.  While it may not be particularly scenic, this course offers you the opportunity to share the energy of a diverse multi-ethnic community.  rock 'n' Roll is like a big party, with live music dispersed along the course. Very popular with the Team-in-Training crowd. 

Santa Clarita is a lower key race that is a nicely done community event, with a marathon, half marathon, 5K and kids fun run.  Long Beach is one of my favorites and I've done the full marathon and half marathon several times down there.  A nice crowd close to the beach.

So strongly consider attending and/or participating in one or more of these great local events!  It will motivate you!

Sometimes You Gotta Just Give It Your Best Shot

I committed to running the marathon a week ago and hoped to get a great start this weekend with an hour long run.  Just one hour on either Saturday or Sunday.  It didn't happen.

An hour for me at my typical training pace equals about 8 miles.  For others it may represent 4 or 6 miles.  But it was a simple goal that for various reasons I just wasn't able to make happen.

Should I worry about?  Of course not!  An important aspect to marathon training and so many other aspects of life is not whether or not you achieved a goal, but the fact that you SET a goal and ATTEMPTED to reach it.

Heck, we can't always achieve our goals.  There are long-term goals (e.g. complete a marathon in 7 months) and short-term goals (e.g. run for an hour tomorrow).  But let's keep the big picture in mind...these are not exactly goals that will make or break us.  Keep that in perspective.

I was flat out tired this weekend.  I got to bed at 2 a.m. Saturday morning and the rugrats woke me up at 7 a.m. - 5 hours' sleep ain't exactly conducive to feeling good on your morning run.  But I did get out there and slog it out for 45 painful minutes on that day.  At the end of the run I actually felt better. 

Next weekend I'll get back on track.  One 60 minute run coming up.  Then the next weekend I'll ratchet it up to 70 minutes.

Another goal is to get to bed by 11 p.m. That means I must end this post as it is now 10:53 p.m.  Darn it!  I'd rather blog than sleep.

For the 7 days ending Sunday, May 3rd, I ran a total of 38 miles.  My goal it to increase that mileage to 60 to 70 by September/October, then ratchet it back down as the marathon approaches in December.  That's my master plan.

Questions?  Contact me and I'll address them in this blog.

How Much Weekly Mileage Do You Need to Run a Marathon?

Well that depends on a few things:

• What is your marathon goal?  To finish or to do it as fast as you can?  Or something in between.
• Are you already a runner and if so, what is your "base" mileage (i.e. typical weekly mileage).
• How far off is the marathon?  Typically it is good to give yourself at a bare bones minimum 6 months to train for your first marathon, though 9 to 12 months would be preferable.
• Do you have injuries or are you prone to certain injuries?

I've known people that can get away with as little as 30 miles per week for their marathon and I know competitive types that feel they need to peak at 80 to 100 miles per week to get a fast marathon time (that used to be me when I was young...I'm way too old for that now).

We are talking here about "peak" mileage.  If you are a marathon novice that currently does maybe 15 miles per week, I think you should target gradually increasing that mileage to a peak of at least 30 miles per week.  Your peak mileage generally should occur 4 weeks to 6 weeks prior to the marathon.

But you know what...everyone is different.  There are no hard and fast rules.  Everyone is looking for one, but when it comes down to it, you've gotta ramp up your mileage and training over time, try not to get injured, work within your personal time constraints (e.g. work, relationships, family, kids, hobbies, reading Conejo Valley Guide, you know important stuff) and do your best.

That said, I've always told people to try to peak at a minimum of 30 to 35 miles per week and to run at least 4 days per week to get that mileage in.  And most importantly, your "long run" (that I will no doubt comment on much more at a later date) is the most important component of your mileage increase.  I tell people that to feel "comfortable" at the marathon your longest run(s) should be at least 20 miles.  But we'll get into that more in a separate post.

Your Goals Can Be Re-Set.  I remember it well.  Barack (not his real name...but I do know of one Barack) started his marathon training at probably 240 lbs at a height of 6'.  Most of that weight was in Barack's belly.  Barack was a busy executive who didn't have a lot of time to train, but he took it seriously.  However, 2 months before the 1996 Los Angeles Marathon, he confided to me that his longest run was only 10 miles.

Barack was determined to run his first marathon.  I told him that if he could ramp up his long run to at least 13 miles (half the marathon distance), I think he could slog through the whole marathon.  I could have taken a harder stance and told him to do at least 16 miles, but I knew that wasn't possible for him at that point.  He would probably injure himself.  He needed the mental encouragement more than anything.  He could finish the marathon indeed...but he may have to walk/jog a good portion of it.

Sure enough, 2 months later Barack was ecstatic.  He finished his first marathon.  He was thrilled to earn that medal on his neck.  It took him 6 hours or so to finish the race, but he did it.  I don't think his peak mileage was more than 25 miles.

The key thing is...get on out there, take that first step, and start doing it!  Don't belabor the details.  Just get on out there and start running!

Putting Mileage in the Bank

There are many things to concern yourself with when training for a marathon, but if I had to pick one single thing that is most critical to your performance, that would be your training.  Training = putting in your mileage.  Running a 26.2 mile marathon is not a natural thing to the human body.  Our bodies weren't really hammering our joint over 26.2 miles of concrete for 3 to 6 hours or more.  That ain't exactly the best thing to do to your body.

So the best thing you can do is gradually get out there and start training.  Not too much, too soon.  Start out slowly.  Start out walking/jogging if you need to.  You don't want to get injured right away.

In April 1993 I had never run a 5K race, let alone a marathon.  I decided I wanted to do the 1994 Los Angeles Marathon.  It was baby steps at first.  I remember running one block and my knee or ankle would start hurting.  So I stopped and walked the rest of the way.  Tried it again the next day and lasted 2 blocks.  Before I knew it I was able to run without stopping as my body adapted to the pounding.

As I train for the Santa Barbara International Marathon these coming 7 months, I will continue elaborating on the importance of putting mileage in the bank!

There are hundred of books on training for a marathon out there.  Years ago this Hal Higdon book was the one that I enjoyed the most, found most easy and enjoyable to read and was most helpful to me.

Making the Commitment to Run a Marathon

Today I committed to run the Santa Barbara Marathon in 7 months.  I had been procrastinating the decision for a few months but something finally clicked when I looked the course.  Not too hilly, finishes at the ocean, in December (cool temps no doubt) and in Santa Barbara, one of my favorite places. 

Making a commitment is pretty much the first step one needs to take in running a marathon (other than perhaps getting a physical exam to make sure your doctor is cool with it...not that I've ever done that :>).

Even as an experienced runner with over 15 years of regular running under my belt, the commitment to training for and running a marathon is not to be taken lightly.  It takes a lot of focus, perseverence, determination and consistency to train for a marathon...or at least to train for it the right way.

The fact that I already have weekly base mileage of 30 to 35 miles per week under my belt makes it easier for me to start ramping up the training.  Some of you may be complete beginners at running and are looking to run your first marathon.  After you commit, your main goal should be to get out there and start gradually building up some mileage.  We will get into that later.

Make sure to commit or you may just quit!