Marathon Lessons Learned Part 2: Changes Next Time

As a follow up to Part 1 of this post about what went right in my marathon training, I'd like to also talk about what I would do differently when I train for my next marathon or half marathon.

I would:

-- Follow a formal training plan, down to the detail. This would mean running speed and tempo runs.

-- Time myself on speed runs to hit specific targets throughout training.

-- Log more weekly mileage. Increase mileage by 10 percent a week and try to hit 35-40 miles a week at peak.

-- Run even more of the marathon route in training (think of all the unexpected hills on Minnehaha Parkway!)

-- Eat better. Don't diet, but don't eat whatever I want to either. Balance energy needs with more healthy choices and vitamin supplements.

-- Loose weight early in training (10 pounds or so) before training gets too intense. Research shows that lower weight can improve race times.

-- GET MORE SLEEP!!

-- Truly recover during recovery weeks, including sleep.

-- Focus more on core body strength consistently. Build it during off season.

-- Stretch more before and after workout.

What all this means is - I WILL run another marathon in a few years, and I'll be all the smarter for what I experienced this summer. Each summer, I plan to run one to two half marathons so I'll be able to put all my lessons learned into practice very soon. In fact, a lot of these lessons are applicable all the time, marathon training or not. It's about healthy living and staying in shape.

Marathon Lessons Learned Part 1: The Good

Sixteen weeks of intense training and a spending your summer with a total focus on running makes a girl think about a lot of things – not least of which are the why and how of it all. Most of all, I learned that I can do something extreme, l like train for and complete a marathon, when I put my whole self into it and keep my mind in the game.

Through this blog, I have endeavored to elaborate all summer, through the training highs and lows, of the why. Now I’d like to focus on the how – what went right and that I’d do again, and what I would do differently when I train for my next marathon.

First the good – what went right:

-- Taking the journey with my sisters. Their support, advice and humor were most necessary.

-- Training over the summer. Summer is wonderful in wintry Minnesota, and this summer was particularly mild and dry – perfect for fitting in runs after work. The school year is just too hectic to fit in an intense training schedule too.

-- Running the Twin Cities for my first marathon. Keeping it local made it possible to do some training runs on part of the course.

-- Spending money on equipment, especially shoes! Good running shoes make all the difference. So did the gear like a race belt, Camelbak, watch, hats, compression shorts, wicking shirts.

-- Experimenting with gels and fuel that agree with my tummy. Gu. All the way.

-- Doing the long runs. That was the one element of my training program that I was nearly religious about – doing all my long runs on schedule. They are real confidence boosters. One of the most important long runs was the White Bear 20 Miler I did on Sept. 12. It reinforced to me that I was ready for this.

-- Practicing yoga. This not only kept me limber, but it gave me a quiet cross training day that I could really tune into my body. This is a must all year – but especially during intense training. I noticed a change in my body when my class was over.

-- Thinking positive. This took some doing for me. There were definitely times that I felt as though I couldn’t do this. My sisters spanked me into shape when I talked about the self doubt. Training and racing really is mind over matter.

-- Blogging. This blog helped me talk about my doubts and my growing confidence. The writing was therapeutic and affirming.

Marathon Recap

Recap is an odd word to describe a 26.2 mile run that takes hours. But I've been putting this blog post off since Sunday - and it's time to recap my marathon run.

The three of us started together after having waited in the Metrodome for about an hour. The weather was crisp, but we had our sweatshirts on. We were excited and anxious - ready to get the run underway. Cis and I were even doing the "Single Ladies" dance. (I can't remember the new words we put to the music, but it was hilarious, trust me!)

But we were ready. We were with the 4:30 pace group and were mentally ready. The gun sounded and we were off - walking for about 3 minutes - then running. The woman leading the pace group was off - way too fast. Cis was off like a shot too - that was the last time we saw her until we finally finished.

Sarah and I stuck together. At the one and two mile marks, we were ahead of what the pace group should have been - so we slowed. At the 2 mile mark, we passed the famous tuba player - Judge (and ND grad) Alan Page. That was the first of many fun and memorable sights.

Sarah and I were doing pretty good. At 10 miles we started the walk run. We also walked through the water stops - which were pretty chaotic at the early stops as we were among more runners. I sure appreciated the volunteers!

So we were doing ok. We were just 10 minutes behind our 20 mile pace from the White Bear Run. It was that last 6 miles that was the hardest. Our bodies just started to give out on us. I gained a new injury - a tender right knee. But we knew we would finish - and we did, after 5 hours and 22 minutes.

We stopped twice to use the porta potties. It was as we started running again after those stops that I felt cold again. It was surely a chilly morning. Spectators were bundled up - as we ran in shorts and short sleeved tops.

Tony was able to get everyone to 2 points on the route - around mile 9 and mile 19 - to cheer us on. Boy it was fun watching for the family - and to see eveyone excited to see us! Tony got some nice pictures. When I saw Madden at the 19 mile mark, I gave her a big hug. I was starting to get pretty emotional.

Sarah and I ran the last mile without taking any walk breaks. As we rounded cathedral hill, we could see the finish line down the hill and we kept pushing. My emotions started to get the best of me and I started to cry. I could hardly believe I'd made it - the finish line was in sight!

As we crossed the finish line, I couldn't believe it! We did it! Knee pain and all - I finished the marathon after a summer of running and training. I'm still on a high and very proud of my accomplishment.

I'll blog in a few day about my lessons learned. But for now, I've decided I will most likely run a marathon again - but not for a few years :)

"Long Journey, Beautiful Reward"

It's amazing. The Twin Cities Marathon is tomorrow morning. By this time tomorrow I'll be about 4 miles in - that's about 1/6 of the distance. After a rainy and cold week in which I only ran once on Tuesday (3.6 miles), I feel as ready as I can be for 26.2 tomorrow.

It's been a long summer, and like the marathon materials say: "Long journey, beautiful reward." The race is the reward and I need to think like that. I also need to think about it as a long run. I have run 20 miles 2 times. I can do this.

One of my strengths is my steady pacing. That's why I intend to stay with the 4:30 pace team as long as possible. I'd love to stay with at least of my sisters for most of the way. Companionship and conversation helps so much on these long runs.

So I'm ready. I'm excited. I'm anxious. And I'm actually positive.

Here we go!

Marathon Training and Weight Loss, Maybe Not

I've struggled with my weight most of my life. At 5' tall, there's not much room (height) for excess weight. About 3 years ago, I lost more than 20 pounds with Weight Watchers. Through the ups and downs in my weight, I was a runner. As I trained for the marathon, I thought I'd drop pounds without even trying. Not quite the case.

With my marathon a few days away, I'm realizing the benefits of the training, and that some of my beginning assumptions didn't result from the running.

First, I feel great. I've not only improved physically, but I feel healthier. My legs and butt feel like they've taken the brunt of my training - and have the most to show for it. I like the results.

It's my middle that needs the work - and that didn't see any improvement from training. Makes sense. I should have put more effort into my core work. (I'll remedy that over the long Minnesota winter.)

But what was difficult for me to balance this summer during my marathon training - was my calorie intake. I ate when I was hungry and tried to eat more protein than I've been used to. I didn't try to cut my calories because I was afraid that would be detrimental to my training. I did eat healthier than I did before training. Obviously with a few days until the marathon, I'm not going to start dieting now. But that's why I didn't lose weight this summer - I was expending a lot of energy and taking in a lot of energy. That's an equation for no weight loss. Plus - I do know that muscle weighs more than fat - and I did gain a bit of muscle :)

So - the end of marathon training means the beginning of more purposeful weight management with a goal to drop some weight and keep it off over the winter. I'll have to develop a workout plan and will try to keep running during the winter (not that easy in Minnesota in January). And I'll actively diet by falling back on my Weight Watcher's basics.

I'll tackle my new regimine just like I tackled marathon training - with a schedule and commitment. That's one other benefit from training - I know I can accomplish what I set my mind to... and that 80-90% of it is mental!