Less is More: Focusing My Running Goals

May 21, 2013 Leave a comment

“I want it all. I want it all. I want it all, and I want it now.”
– Queen

Desire.  Goal-setting.  Dream big.  It all sounds good until you want too much.  When you go after too many things at once, most of the time you end up with little or nothing.  If you do this with your running goals you will end up disappointed and/or injured.

I have been wanting too much.  My biggest goals have been in the 1 mile and the marathon.  It may not surprise my friends when I divulge my dirty little secret.  I have set huge goals in both distances and failed miserably.  Yes, I have made big gains in my marathon, just not as big as I had planned.  Yes, my mile is faster, but nowhere near the pace I set out to conquer.  I am tired of being disappointed.

secret city 2012You see, there is an inherent conflict in training for both goals.  There is a certain point in marathon training when the experts warn that you must stop doing true speedwork.  Marathon training requires fast miles, but not for the purpose of running a mile faster.  The primary focus of marathon training is to cause your body to be able to run fairly fast and maintain that pace.  The fast marathon training miles are much slower than the fast mile training pace.

The beginning of my last training schedule had me doing repeats at a 5:30 pace per mile.  I did quarter miles, half miles, and mile repeats.  In the middle, the focus changed to intervals at a 6:30 pace.  Did these help me run a faster mile?  Yes, but only by a little bit.  My goal is to get my mile time down to about 4:45.  How can I ever expect to reach that when my fastest training is done at 5:30?  I can’t.  Expecting that would be just plain crazy.  No, to train for a 4:45 mile, I need to be doing quarter-mile & half-mile repeats at a 4:30 pace or better.

I had been thinking that I can use the time in the marathon off-season (April/May/June) to do my mile training.  This does make some sense, but it simply not enough time to meet my goal.  I have to choose between my two biggest goals.  I proven to myself that I can’t accomplish both at the same time.

I firmly believe that a narrower focus will lead to greater success.

I also believe that while focusing on one goal, I will still make gains in the other.  With this as my new philosophy, I will now focus my efforts for the next year on running the fastest mile that I can run.  I can’t tell you how fast that will be a year from now, but I believe it will be under 5 minutes.  The question will be “How far below 5?”

Does this mean that I will not run a marathon?  No.  It does not.  I will still maintain my schedule of one marathon each spring and one each fall.  It means that my training will not be focused on those marathons.  I will maintain a year-round focus on increasing my speed in the mile, but I will not neglect distance running.  I will still schedule long runs of 13 to 18 miles periodically.  I will still gradually increase mileage as the marathons get close.  What I will not do, however, is give up my mile training.  I will maintain that all the way through the marathon schedule, stopping only for the taper and recovery periods.

This change in focus is a big one.  I have heeded the traditional marathon training advice and my goal in the mile has suffered.  I have made the mile wait for marathon training to end.  I have denied it the attention it deserves.  The mile shall wait no longer.

I love running long, but I love running fast too.  It is time to focus.
It is time to specialize.
It is time to run like the wind, with no more speed limits imposed by marathon training.
It is time to rock the mile.

Train hard, eat well, & enjoy the run!

_____________


The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book.

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

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Marathon Nutrition

May 13, 2013 2 Comments

...about the same time as the last one...

Carrying my calories on a Fuel Belt. 

Amy left this note for me on Facebook:

“I was just curious if you had any tips or blogs or any help on nutrition for running a marathon! I ran my first Marathon about a week and a half ago. It did not go to well, I got really dehydrated and hit the wall fast, after that ! 17-23 turned into the death zone! Anyway I did train but my stomach is just not that good and cramps a lot! So it is hard for me to drink a lot and eat much of anything while I run! Also I lost weight training which is okay but I do not want to lose weight again! I am going to start my training up again in June for the Chicago Marathon. I would just like to feel good while I run and I know the key to this is nutrition! Distance wise I felt I was prepared! I am pretty sure I did not eat enough food before, looking back now! So if you have any pointers, info, book whatever I would love to hear it!! If it matters I do not run to fast but would love to pick it up for next Marathon! However not feeling like death would be great !!”

Amy, you are not alone!  When I first started running marathons, I didn’t even like to drink on the run.  The idea of drinking 4-6 ounces of every 2 miles seemed crazy.  That is one of the reasons that I had trouble starting at about mile 17 on my first marathon as well.

Marathon Nutrition is a tricky thing.  For most of us, our bodies will begin to run out of resources somewhere between mile 15 and mile 17 if we are not careful before and during a marathon.  I will split the nutrition advice into three stages: training, tapering, & race day.

Nutrition During Training

Before I get specific about foods and supplements, let me make one comment about weight loss.  Marathon training means an increase in weekly mileage and a gradual increase in the distance of your weekly long run.  As your mileage increases, your need for nutrition increases.  As a result, marathon training is not very compatible with weight loss.  You need more carbs during marathon training, not fewer.

As for the specific foods to eat to maximize the benefits of your training, the answer is simple: eat healthy.  Instead of cutting back on food to get healthy, you should be changing the kind of food that you eat.  As with any time, you need a balanced diet.  You also need to eat less and less processed foods while increasing the amount of simple natural foods.  Dietician Cassie is always talking about striking a balance at each meal with PFC: protein, fat, and carbohydrates.  In marathon training, it is still ideal to balance these three, with an increased emphasis on carbs.  While carbs are the focus in the last days of the taper, you must keep eating healthy fat and a good amount of protein at each meal.  Here is my blog post about protein for runners.

Some folks, including me, need a little extra help from supplements during marathon training.  I need extra the electrolytes offered through capsules, tablets, drinks, & powders.  I mostly stick with Endurolytes Capsules from Hammer Nutrition.  Each electrolyte supplement has different directions to follow.  Personally, I need more than the average person.  I know that I need more electrolytes when my leg muscles are twitching a little bit while I am relaxing after my workout.  Finding your electrolyte balance during  training & especially on your long runs can save a great deal of pain and cramping during the marathon!

Nutrition During the Taper

The taper is usually about two weeks of gradually lowering your mileage and effort as you approach the marathon.  Nutrition for most of the taper period is no different from during the rest of training.  It is normal and healthy to gain a few pounds, especially during the last week before the marathon.  Your body knows what is coming and is storing energy, electrolytes, and water.  This weight gain is good.  You will use it all during the marathon, I promise!

In the last 48 hours before the marathon, you will no longer stick to the protein/carb/fat balance that you normally consume.  You will gradually reduce your intake of protein and fat while increasing your healthy carbohydrates.  You also want to shift towards carbohydrate sources that have less fiber.

Jeff Galloway makes the following suggestions:

  • Rules:
    1. Don’t try anything new.
    2. Go through the same schedule and foods that worked for you in training.
    3. If you hear sloshing in your stomach, you don’t have to drink for the next 30 minutes.
  • 24 hours and before: Plenty of liquids all day long, especially electrolyte fluids. Before marathons you can eat extra carbohydrates.
  • 18 hours before race: Start eating small meals, every 2-3 hours. Keep drinking fluids. After lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage.
  • 12 hours before race: Don’t overeat. Only light, digestible foods like energy bars, bread, small sandwiches, which you’ve tried before long runs and races. Keep drinking water and electrolyte fluids. Avoid salty foods.

Nutrition on Race Day

Before a marathon, you need to have a substantial number of calories in the morning.  One expert suggests consuming enough easy-to-digest carbs to provide 200 calories for each hour you are awake before the race.  Keep it simple.  Avoid fat of any kind on race morning.  Whatever you eat that morning, get it in your body about 3 hours before the start.  As the start approaches, shift to your race fuel.  (gels, sports drink, …)

Water mostly, with some electrolyte fluid, in small, regular amounts.  Cold water is absorbed quicker. I recommend 6 oz. every hour, 8 oz. on hot days.  If you want Vitamin C, take it two hours or more before the race.

DURING the marathon is even more complicated.  For a half marathon, most just need one or two gel packets to make it through.  There are mathematical formulas involved in the calculations for marathons and other races longer than the half marathon.  At 160 pounds, I know I personally have to consume around 1,100 calories through gels and sports drinks along the marathon route in order to avoid running out of energy.

Here is what Lucia Mahoney from FitBodyNutrition says about fueling during the marathon:

  • under “normal” conditions, the average runner needs 16-32 fluid ounces per hour of exercise. For best absorption, drink 1/2-1 cup of fluid every 15-20 minutes. You will require more on very hot or humid days.
  • for every pound you lose on a run, 2 cups of water are required to replace.
  • 1 pound of sweat = loss of 500 mg sodium (the equivalent of 1/4 tsp of salt)
  • dehydration will increase body temperature, reduce blood volume and thereby weaken muscular endurance and strength. Result —-> you slow down
  • your gel or sports drink should include electrolytes; studies show that ingesting electrolytes (remember: sodium, magnesium, calcium, potassium) during the run will improve performance and help delay fatigue. Electrolytes are important for muscular contraction and for optimal absorption & retention of fluids
  • **how much do you need?** Carb intake during prolonged exercise should be approximately .5-1.0 grams per kilogram of body weight per hour. A 165 lb (or 75 kg) athlete would therefore need 37.5-75 grams per hour. That is equivalent to 2-3 gels or 1-2 gels plus 8-20 ounces of sports drink per hour (most gels contain 20-25 grams of carbs and sports drinks contain 12-14 grams/8 oz)
  • important: each gel must be taken with 8-10 ounces of water (not sports drink) to promote absorption and avoid gastrointestinal distress

Remember This:

Start your eating and drinking within the first mile or two.
If you start your fuel and water intake after 2 miles,
you may have already ruined your marathon.

Be careful to consume enough of everything your body needs to succeed at the task that you are asking it to accomplish.

Train hard, eat well, & enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

 

.

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A Different Kind of PR – Race Report from the Shamrock Marathon 2013

March 18, 2013 3 Comments

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For the second spring in a row, I started a marathon expecting to finish in a time of somewhere around 3:05 and ended up disappointed.  Both years I trained very hard.  Both years I adjusted my expectations a little for the weather conditions.  Eerily similar were these two starts.  That is where the similarity stops.

Spring of 2012

Last April, I knew from the beginning of the Knoxville Marathon that something was terribly wrong.  I could not figure out what it was, but running just seemed much more difficult than it should have been.  I ended up with my first DNF (did not finish) and I was devastated.  What is worse, I continued to get more and more weak for months.  It wasn’t until September that I figured out what was wrong.  I had suddenly developed gluten intolerance.

Fall of 2012

I had managed to put in some training before being diagnosed in mid-September, but that training was limited in terms of distance and intensity.  I ran the 7 Bridges Marathon just about 4 weeks after going on a gluten-free diet.  I went into that race with little to no expectations other than giving it a good try and hope to finish strong.  The gluten-free diet made a big difference.  Even though my longest training runs included only one 15 miler and one 20 miler, I was able to finish the 7 Bridges Marathon.  I set a personal record with a time of 3:22:44, beating my previous PR by 4 minutes and 42 seconds.  At 45 years old, that was good enough to qualify me for the Boston Marathon.  Even with this triumph I knew that I had a long way to go before I was fully recovered from my illness.  I ran the first half of the race at a 7 minute pace per mile and cramped throughout the second half.  I would struggle, stop to stretch, jog for a while and start the cycle again.  I ended up averaging around a 7:44 pace.  This is not the ideal marathon strategy.

Spring 2013

My training for the 2013 Shamrock Marathon was much more consistent, intense, and thorough.  I used the Hansons Marathon Method, training as if I were planning to run at a 6:40 pace per mile.  I carefully followed all of their guidelines and I could tell that I was faster than ever.  If all elements were perfect, I should have been able to run a marathon in less than 3 hours.  The variables that could go wrong included the weather and my gut.  As for the weather, it ended up being a little cold, very humid, and very windy.  For this I adjusted my expectations from a 6:40 pace to a 7:00 pace.  As for my gut, however, this had been left untested.  Without actually running a marathon, there was no way to know whether I could digest enough calories to provide the energy necessary to maintain a 7 minute pace for the full 26 miles.  At the 7 Bridges Marathon 6 months before, I started having issues at around mile 16.  The question was how much farther I would go before it hit me during the Shamrock Marathon.

Now at the Shamrock Marathon, I managed to maintain close to a 7 minute pace until I hit the really strong headwinds on the boardwalk.  That slowed me down and followed us over to Atlantic Avenue.  Six miles of headwind gradually wore me down, but I was still thinking positive.  I believed that if my gut was healed enough, I would be able speed up later after the headwind died down.  At mile marker 18, I had averaged 7:10 per mile.  I had trained to run a 6:40 pace, so I thought I still had a shot at finishing in 3 hours and 5 minutes.  By mile marker 22, I moving even slower and I was even more worn out.  The headwinds had started up again and my legs were beginning to threaten to cramp.  Each time I began to speed up just a bit, my legs would begin to twitch.  I knew this feeling all too well.  If I pushed it, I would cramp up.  If I pushed hard, the muscles would cramp hard enough to injure me.  It was time to reset my expectations.

By the time the headwinds faded around mile 22.5, I knew it was time to cut my losses and just manage.  My gut had not been able to process all of the energy gels that I had managed to swallow throughout the race.  I need to manage my effort to get the most speed out of my legs without cramping up.  For the final 3.8 miles it was no longer about the pace that my Garmin told me.  It was about the listening to my legs.  I rode the line between just enough and too much all the way to the finish line.  My calf gave the first full cramp with only about 100 yards to the finish line.  I grimaced, calmed myself, relaxed the calf, and jogged the last 100 yards.  I finished with a time of 3:13:22, about 10 minutes slower than ideal.

A New PR and a New Kind of PR

To tell you the truth, I REALLY wanted to finish in less than 3:05:00.  This is the young man’s standard to qualify for Boston.  That is just a pride issue, however.  I can get that some other time.  Yes, finishing the Shamrock Marathon in 3:13:22 meant that I had beaten my personal record by 9 minutes and 22 seconds.  That is great, but that is not the victory that I am celebrating.  First, I am celebrating that my gluten issue seems to be less of an issue as my gut heals.  I am hoping that it will not be a factor in my next marathon later this year.  Beyond this, I am celebrating something even bigger.  I am celebrating an emotional victory.

Even though several things did not go my way, I never let them get to me emotionally.

  • I did not lose hope when I knew the humidity went up.  I adjusted my expectations.
  • I did not lose hope when the wind pushed into my face more miles on end.  I adjusted my expectations and pressed on.
  • I did not lose hope when my legs threatened to cramp.  I adjusted my expectations, listened to my legs, and coasted in as best as I could.

If I had pushed too hard against any one of these issues, I most certainly would have ended up sidelined by severe cramping.  I would have either walked it in or DNFed.  But I didn’t.  Not this time.  The thing I am most proud of is focusing on what I could control and letting go of what I could not control.  Because of this, I know for a fact that I did the very best that I could.  For me, those adjustments are a new kind of PR.  They represent a personal record in staying positive and enjoying the run.  Now THAT is worth the trip to Virginia Beach and all of the training that came before it.

___________

Train hard. Race easy. Enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

.

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What to Eat Before Running a Race

March 8, 2013 Leave a comment

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I recently wrote about the question of whether to eat or not before a run, but a friend recently asked me a more specific and detailed question:

What should I eat during the days before a race and on the day of the race?

The very clear answer: it depends on the race you are running.

If you are racing a distance of 8 miles or less, what you eat on the days before is not quite as critical.

  • Feeling Good:  It is always better to stick with healthy foods, especially as you approach race day.  This will help you feel your best.
  • Avoiding GI Issues:  There is no avoiding this topic.  It is hard to run your best when you feel bloated or suddenly feel the need to poop. You know your body best.  Eat foods that agree with your body and encourage regularity.  Eat early enough on race day to allow any extra pressure in that area to work itself out well before you head to the starting line.  Specifically, eat at least 2 hours before start time.  Three hours would be better, but do not lose sleep over it.
  • Energy:  Assuming you are eating enough calories to maintain your current weight, you are naturally storing enough calories to run a race of this length.
  • On Race Day:  You really do not need to eat much on race morning.  Stick with easy to digest carbohydrates.  Avoid fat, which can slow digestion and slow you just a bit.

If you are racing 10 or more miles, what you eat in the days before a race makes a much bigger difference.

  • Feeling Good:  It is still true at any distance; It is always better to stick with healthy foods, especially as you approach race day.  This will help you feel your best.
  • Avoiding GI Issues:  This is especially relevant for racing longer distances; it is hard to run your best when you feel bloated or suddenly feel the need to poop. You know your body best.  Eat foods that agree with your body and encourage regularity.  Eat early enough on race day to allow any extra pressure in that area to work itself out well before you head to the starting line.  The difference on the longer distance races is that you should limit your intake of fiber starting the day before the race.
  • Energy:  You must consider carb-loading.  At 10-13 miles, you might naturally store enough calories to run a race of this length., but you should keep your tank topped off to make sure.  For marathons (or anything beyond 13) it is absolutely critical!  Gradually increase the percent of your calories that you get from carbohydrates.  By the day before the race, as much as 80% of your calories should come from carbs.
  • Hydration:  An important part of carb-loading is hydration.  In order to store those carbs as glycogen in your legs, your body must store some water with it.  Most experts suggest sipping on sports drinks for a day or two before a marathon.  It delivers the carbs and water together.
  • On Race Day:  For a marathon, you need to have a substantial number of calories in the morning.  One expert suggests consuming enough easy-to-digest carbs to provide 200 calories for each hour you are awake before the race.  Keep it simple.  Avoid fat of any kind on race morning.  Whatever you eat that morning, get it in your body about 3 hours before the start.  As the start approaches, shift to your race fuel.  (gels, sports drink, …)
  • Calories DURING the race:  This one is complicated.  For a half marathon, most just need one or two gel packets to make it through.  There are mathematical formulas involved in the calculations for marathons and other races longer than the half marathon.  At 160 pounds, I know I personally have to consume around 1,100 calories through gels and sports drinks along the marathon route in order to avoid running out of energy.  I will save that technical info for another post.

What you eat in the days before the race can make or break your attempt at running a personal best.   Think about the consequences before you reach for something to eat.  Get enough of the right things at the right times and you will be happier with the results.

Eat well & enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

.

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Designing My Race Schedule

January 26, 2013 2 Comments

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I train hard for my races and always have a training plan, but those plans revolve around particular races.  How do I go about deciding which key races to choose each year?  How do I go about choosing smaller races?

First Things First – Marathons & Halfs

I prioritize my longest runs first for two important reasons.

  • They take the most planning in order to be effective.
  • Training for the longer runs helps me get faster on the shorter runs.  :)

The longest races that I run each year are marathons.  Hence, it makes the most sense to start there.  Some of you may recall that I recently qualified for the Boston Marathon.  You would expect that I would plan around that, but I qualified for the 2014 Boston Marathon.  Hence, it barely factors into my decision about this year’s races.

For my spring marathon in 2013, I chose a nice flat course.  The Shamrock Marathon is run near the beach at Virginia Beach on March 17 (St. Patrick’s Day).  Hence, my planning starts there.

For my fall marathon, I have chosen a very fast course.  The BayState Marathon has a very high percent of its runners qualify for Boston.  It is run in late October in Lowell, MA.

I also love my half marathons as well.  Each year I run the Strawberry Plains Half in February and the Secret City Half in November/December.  Both are events that are close to home and perfectly scheduled.  I use the Strawberry Plains Half as a tune-up for my spring marathon.  I use the Secret City Half to display the new speed I developed in training for the fall marathon.  :)

Second Things Second – Choosing the Shorter Races

I have a few basic rules for scheduling my smaller races.

  • They should not interfere with my marathon training schedules, so they need to be early in the training schedules or during the months when I am not training for a marathon.
  • They should be local and fun!

Looking at the rest of my calendar, that always leaves me available for these Knoxville Events:

  • New Year’s Day 5K
  • Expo 10K in late May
  • Fireball 5K in early July
  • Hal Canfield Mile & 5-miler in early September.

Third Things Third – Volunteering at Races

I do not actually place these on my schedule, but these races are important, too.  As a general rule, I like to follow the suggestion for the Knoxville Track Club:  Race 3, Volunteer for 1.  If everyone follows this guideline, then we should have enough volunteers at each race.  :)

So, putting it all together – here is my racing schedule for 2012

  • January 1 – New Year’s Day 5K
  • February 9 – Strawberry Plains Half Marathon
  • March 17 – Shamrock Marathon
  • May 25 – Expo 10K
  • July 3 – Fireball 5K
  • September 2 – Hal Canfield Mile & 5-Miler
  • October 20 – BayState Marathon
  • December 1 – Secret City Half Marathon

So Far for 2014:

  • April – Boston Marathon

___________

Train hard. Race easy. Enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

 

 

 

 

 

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Marathon Training Report – Half way to the Shamrock Marathon

January 14, 2013 2 Comments

Well, here we are in another training schedule.  Yesterday’s 15 miler marked the half-way point.  Nine weeks down, and nine weeks to go before the Shamrock Marathon.  Here is what my training schedule looks like as it hangs on a kitchen cabinet…

training schedule pic

This time I am using the Hansons Marathon Method as a guideline and tweaking it with my own thoughts.  As you can see, most days have gone as planned.  Some paces went as expected, some had to be adjusted.

Tomorrow will be my last true speed workout at the 5:30 mile pace.  My legs will be glad to hear that.  They are quite sore.  On the other hand, I only had to run 3 miles of speedwork at that pace.  Starting next Tuesday, I slow it down to a 6:10 pace, but I will be doing 6 miles instead of 3 miles. [ Don't tell my legs, okay?]

One interesting thing about this schedule is the “long runs.”  Instead of doing a long run every week.  The Hansons suggest doing a long run every other week.  Easy, right?  Wrong.  Instead of running the long runs at an easy pace, we run them fairly fast.  My easy pace in this training schedule is anywhere between 7:23 and 7:56.  My long run pace is 7:05.  Not easy.  Still, it is much slower than my actual goal of a 6:30 pace for the marathon.  :)

Oh, I almost forgot to tell you.  There are no 20 milers in this training program.  Research shows that the most positive effects of the long run come if it takes between 2 and 3 hours.  The average marathoner needs only 16 miles to reach that point.  Instead of 20 milers, the Hansons plan uses a “cumulative effect” to mimic marathon conditions.  It wears you out in 2 week cycles so that your legs will feel like they have run a marathon.  The weeks in which you do not have a long run are the one’s that allow you to recover with 4 straight days of running at an easy pace.

So, there it is.  The mid-training schedule report is sore legs today and for the foreseeable future! The taper doesn’t start until March 7.  This is because research shows that the last workout that can possibly make you faster happens a full 10 days before the marathon.  After that, you should be maintaining speed, healing, and getting fresh legs through a well designed taper.

___________

Train hard. Race easy. Enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

 

 

 

 

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It just hit me! Bucket List Item #1 is Done!

November 1, 2012 2 Comments

Most of my posts are written to give advice and help my fellow runners.

This one is personal.

________________

Tonight I was sitting in my comfy chair watching the X-Factor and thinking about the conversation that I had with my son tonight.  He just finished his last cross country season.  He was not the fastest runner on the team during his senior season, but he saw vast improvements in his personal record.  He just got to the point where he really started enjoying running and now it has come to a close.  I was talking to him about continuing to run.  I really do not want to see him stop now and then regret it a decade or two down the road.

But now, it was just me sitting in the living room and thinking about my own path.  I was watching another singer hit another awful note as I remembered how an unsolvable case of tendonitis had kept me from my dream of being a competitive marathoner.  I never thought about being world-class, but back in 1984 I thought I had a shot at gradually getting fast enough to win some smaller marathons or at least being in the top ten.   That dream faded as several doctors looked at my tendonitis and could not find a cure.  By the end of 1985, my dream was pretty much done.  18 years old and my biggest dream was dead.

I ran a few miles on and off through the years, but I did not run regularly again until late 2009.  I went to the doctor, this time about knee pain and he said it would be permanent.  “Run less than 3 miles and never run hills,” he said.  Thankfully, I did not listen to the doctors this time.   I gradually increased my mileage and survived the Oak Ridge Half Marathon in 1:59:27.

It has been nearly 3 years since that race.  I have completed 4 marathons since then.

Marathon 1 – Knoxville Marathon - April, 2010 – 5:34:38
Marathon 2 – Knoxville Marathon – April, 2011 – 3:55:59
Marathon 3 - Seven Bridges Marathon – October, 2011 – 3:27:27
Marathon 4 - Seven Bridges Marathon – October, 2012 – 3:22:44

The reason I only improved by 5 minutes between the last two is because I was sick for most of this year.  After 6 months of guesswork, the doctors finally figured out that I have become gluten-intolerant.  Despite this setback, I have managed to figure out how to get much faster.  Unfortunately, I cannot process all of my food effectively at this point.  If my gut heals well, I “should” see another significant jump in time.  I am always thinking about the next race.  :)

What hit me so hard tonight, so deep down in my heart, was that my dead dream has been revived.  I am a marathoner.  I am not elite, but I am a good marathoner.  When I first started dreaming of being a marathoner, I thought this would happen well before 1990.  It took a few more decades than I planned, but I am a marathoner.  I haven’t made the top ten in a small race just yet, but…

  • I have placed 20th and 22nd in my last two marathons
  • I have won my age group in one marathon
  • I have qualified for the Boston Marathon (2014)

I am who I set out to be.  I am not done, mind you.  I will continue to train hard and aim for PRs for a while.  I would like to run 2:45 or better before I am done, but right now…

…to tell you the truth…

…I am a little choked up & trying not to cry…

…It happened 11 days ago, but it just hit me…

My dream was dead, but now has come to pass.

Bucket List Item #1 has been completed.  I am a good marathoner.

___________

Train hard. Race easy. Happy Running!

_____________

The Gift of Running,by P. Mark Taylor, is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

Filed under P. Mark's Blogs Tagged with , , , ,

Race Report: 7 Bridges Marathon 2012

October 24, 2012 5 Comments

It has been a while since I have blogged.  I have been overwhelmed by life issues – especially the change to a gluten-free diet.

The Months Before the Race

While this post is a race report about the 7 Bridges Marathon 2012, I have to give you some background first.  Back in April of this year, I had an unexpected DNF (did not finish) at the Knoxville Marathon.  I was ill on and off for months after that.  I was able to finish a couple of races well, but I faced fatigue issues.  These fatigue issues would not allow me to train at tempo pace.  It also kept me from completing runs over 10 miles.  I finally forced myself to try runs of 12 and then 15 miles.  Based on my fitness level, I should have easily run the long runs at a 7:45 pace.  These two runs were done at a 9:10 & 9:30 pace respectively.  Not good for a guy wanting to run a 2:59:00 marathon!

I went to 3 doctors who ran blood tests, ultrasounds, and a CT Scan.  Finally, I was diagnosed with gluten intolerance.  In hindsight, I now understand that I have been ill since January or February, way before my DNF.  It just wasn’t bad enough for me to notice until April.

By the time I was diagnosed, I had only 6 weeks heal from this gluten issue before the 7 Bridges Marathon.  I managed to get in two 20 mile runs, the first at a 8:20 pace and the second at a 7:56 pace.  Unfortunately, I was cramping towards the end of all of the long runs as a result of a calorie deficiency.  I was on a very restrictive diet and I just couldn’t eat enough calories.

The good news is that I could run for several miles at tempo pace again.  Hence, I could run fast effectively, but I could not run far effectively.  My only hope of running a great marathon was if my system could heal a bit more through the time of the taper.  Unfortunately, there was no way to know just how healed I was by race day.

I knew I could manage running at around a 7:45 pace per mile, but that was not my goal.  If I was able to process my food properly and store enough glycogen, a 6:50 pace was reasonable by all of the predictive models.  As the race day approached, I decided that I would let my body tell me which path to take.  I would start out at a 6:50 pace and stick with it if it felt comfortable & relaxed.

Race Day!

The 7 Bridges Marathon is a nice marathon with only two imposing hills.  After running in Knoxville, having only two noteworthy hills = flat.  The course runs through the city, over seven bridges, and finishes with 8 miles along the scenic Tennessee River Walk.  It starts at 7 am, before the sun comes up.  The weather was perfect for running as it stayed in the 40′s and 50′s for most of the morning.

I approached the starting line focused on the first mile.  Like most runners, I usually start way too fast.  Last year I actually stopped after the first few hundreds meters to stretch and calm down.  This year I managed to keep it mostly under control.  I ran the first mile in 6:38.  While that was a little faster than goal pace, I was able to keep nearly all of my miles in the first half right around that 6:50 goal pace.  I added an extra minute at a port-a-potty in mile 12 and still managed to finish the first half of the marathon in 1:30:59, a 6:57 pace.  I still felt comfortable and relaxed at that point.

I maintained the pace for about two more miles.  Then came the big bridge at miles 15 to 17.  It is about 1 mile from the beginning of the ramp up to the bridge to the crest of the bridge.  It is another mile from the crest of the bridge to the exit off the bridge.  I managed to average around an 8 minute mile pace up the bridge, but had to stop and stretch on the way down the second mile of bridge.  I was beginning to feel the cramps that I felt in training.  Not good.

I slowed down to nurse that cramping, but went into full-on cramping in my right hamstring during mile 18.  It was much like the experience in Knoxville 6 months earlier.  This time, however, I was used to it.  I knew what to do.  I stopped and waited for the worst cramping to subside.  I relaxed, I stretched just a bit, and I jogged on to finish mile 18 in 10:50.  I managed it well enough to run a 7:44 pace for miles Miles 19 and 20.

More importantly, I stayed calm.  I knew I could still manage to beat my PR of 3:27:27 that I ran on this course last year.  I also knew that the toughest part of the course lay ahead at mile 25.  I had to keep managing to run as fast as I could without causing the full cramps to emerge again.  In miles 21 through 24, I gradually slowed a bit more with each mile.

By the 24 mile marker, I was confident that I had at least eked out a PR.  I just had to carefully survive the last two miles.  (the last 0.2 is downhill)  I ran miles 25 & 26 at a 10 minute pace.  During these two miles I was careful to distribute my weight purposefully relying on different muscles.  Form was no longer about speed, but survival. And survive I did.

Results

I forgot to stop my Garmin when I finished so I had to wait a while to find out the exact time.  Officially, I finished the 7 Bridges Marathon in 3:22:44.   That is a personal record by nearly 5 minutes.  At my age, it also qualifies me for Boston for the first time.  :)

3:22:44  (personal record & Boston qualifier)

32nd Place Overall

1st Place in 45-49 Age Group

What I have Learned

You should learn a little something from each race you run.  In this year’s 7 Bridges Marathon, I learned that I still have a lot of healing to do from this gluten issue.  I also learned how to run through a cramp problem and still do fairly well.  Finally, I learned that I am a tough son-of-a-gun.

What’s Next

My next race is the Secret City Half Marathon on November 18 in Oak Ridge, TN.  My next marathon is the Shamrock Marathon in Virginia Beach, VA on March 17.  The P in P. Mark Taylor stands for Patrick, so it should be my lucky day, right?  I hope so, because I will be aiming for a 2:55.  If my gut has healed and the weather is good, I should have a very good day.  Until then, I will stay on my new gluten-free diet and train hard.

Train hard.
Race easy.
Happy Running!

_____________

The Gift of Running,by P. Mark Taylor, is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

Filed under P. Mark's Blogs, Training & Racing Tagged with , ,

The Gift of Running: A Book for Runners and Future Runners

October 10, 2012 3 Comments

My new book, The Gift of Running, is now available in both paperback & ebook

- Paperback Version – Amazon.com   $9.00

- Ebook Version – Kindle Store $2.99

I wrote this book for several reasons.  Many of the books on running are tough to read, a lot like technical manuals.  I wanted to offer something more personal, runner to runner.  Moreover, I wanted it to be easy to read for the inexperienced runner.  I think I have accomplished this with The Gift of Running .

Below is the official description.  A small excerpt is included at the bottom of this page.

Book Reviews by Runners:

Book Reviews on Amazon.com:

If you would like an autographed copy of the book, please email me at pmark67@gmail.com

_________________________

The Gift of Running: a book for runners and future runners

by P Mark Taylor

Running is a gift, but not only for the gifted.  Whether you run just for fun or want to become a more competitive runner, The Gift of Running is for you. In The Gift of Running, P. Mark Taylor shows runners how to get started and stay motivated.

The book includes:  advice on how to get started as a runner, tried & true methods of running faster and longer, how to prepare for a marathon, tips on staying healthy & happy, motivation to keep you running, an insider view of the running community, & training programs for a 5K, 10K, half marathon, & marathon.

P. Mark Taylor is a runner & author of the blog at http://www.WiseRunning.com.

Publication Date:    Jul 20 2012
ISBN/EAN13:    0615668607 / 9780615668604
Page Count:    196
Binding Type:    US Trade Paper
Trim Size:    5.5″ x 8.5″
Language:    English
Color:    Black and White
Related Categories:    Sports & Recreation / Running & Jogging
 
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How to read this book:   (an excerpt from the book)

“This book is not a technical manual.  I have intentionally tried to keep my explanations brief and simple.  I have avoided technical terms and explained what I mean whenever needed.  It does offer important research-based information, but it offers more than that.

The book is about:

  • the human side of running,
  • becoming a runner,
  • working to become a better runner,
  • & staying safe, sane, and happy as a runner. 

It moves back and forth between personal stories, quotes from runners, and advice on running.

Most of the subsections of the book could be read independently, but I encourage you to read it from front to back.  This is especially true for the inexperienced runners.  Read the whole thing first, then go enjoy the run!

This book is the culmination of years of running, studying, and life experiences.  Most of all it is about the love of running and my respect for runners.

This book is dedicated to all of those who share my passion for running & to all those who are trying running for the first time.”

_______________

 

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Whether to Eat Before or After Running (or other exercise)

September 25, 2012 5 Comments

Question:

Is it better to eat before or after exercising?
How soon after eating is it okay to run?

P. Mark’s Answer:

You can eat before or after.  It depends on what your eating and how long it takes to digest.  Typically, your body takes about 3 hours to fully digest a large meal.  A small meal can be digested in as little as 2 hours.

The consequence of this: if you eat a meal of any size, you should wait at least 2 hours before challenging your body.  If the exercise is extremely light and easy for your body, it might be just fine.  Anything beyond that requires serious resources from your body.

Problem 1:  Your body fluids can’t be in two places at once.  Extra blood gets routed to the area of your gastrointestinal system so that it can absorb and deliver the incoming nutrition.  Digestion also diverts some of the water in your system to that process.  These combine to yield a significantly lower flow of blood to your muscles.  If you go fast enough that your body prioritizes the exercise over digestion, then you have other problems.  You could feel some cramping in your GI system.

Problem 2:  Heavy jostling leads to poor digestion.   It is too difficult for the nutrition to be absorbed effectively when it is swishing around.  Hence, you are getting less from your food.  This also requires that diversion of fluids to remain in effect longer.

Possible Results:  Poor Performance, cramps, &/or indigestion.  At the very least, it slows you down a little and you may have wasted some valuable nutrition.

What you CAN eat before a run or other exercise:  A small amount of simple carbohydrates can be eaten (or drank) within one hour of exercise.  That is what energy gels are designed to do: provide a blend of simple sugars and slightly more complex sugars to be used immediately by the body.

Remember This!

If you have been eating relatively healthy and in sufficient quantity,
your body has a supply of energy waiting to be used!

Glycogen is a complex sugar that is stored in your muscles and liver.  This is the fuel that marathoners have in mind when “carb-loading” the week before the marathon.  They are topping off that supply to have as much energy as possible available on race day.  If you are eating well on a regular basis, you have a supply of energy.  How much?  A person weighing 150 lbs can carry anywhere from 800 to 2000 calories.  The more healthy carbs you eat, the more glycogen you are able to store.

Hydration is just as critical, if not more so.  A body without a full supply of water will not operate well.  The tougher your workout, the more water you will need.  Work on hydration on an ongoing basis throughout the day, starting with 16 ounces of water when you wake up!

My Personal Habit:

When I am training for a marathon, I will not eat 2-3 hours before one of my key workouts for the week.  I do, however, consume calories immediately before as well as throughout my run!  Specifically, I consume the fuel that I will consume during the marathon.  Since you absolutely must consume calories during a marathon, this method of consuming calories during my workout prepares my body to run fast while processing small amounts of easy-to-digest fuel.

When I am not in marathon training, I am more likely to just follow the 2 hour rule.  Since nearly all of my runs are shorter than 10 miles, I know my body stores enough glycogen to fuel any run – because I am eating right.  :)

AFTER any challenging run, I fuel up with high quality carbs and some protein as soon as I can.  This is the ideal time to replenish the glycogen supply and start healing those muscles.

Eat well & enjoy the run!

_____________

The Gift of Running,by P. Mark Taylor, is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

.

Filed under Health & Nutrition, Q & A Tagged with , , , , ,

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