Marathon Training Blog
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| Read more about Julie and Alla's Marathon training. Meet Alla Byrne Meet Julie D. Andrews |
Tuckered Out
People in my life have been curious to know how the training's going. Many of them haven't run a marathon and wonder how grueling the preparation is. They ask if my quads constantly ache, if my hamstrings are tight, or if my knees are killing me. While my muscles do feel sore after a long run, so far I haven't had any injuries or pain. What I have experienced, though, is utter down-for-the-count exhaustion after a 12-plus-mile run. Working hard for two straight hours tires my body out! So as soon as I finish my cool-down, I start helping my body recover.
When I got home Saturday after a longer run, I downed two bananas, two granola bars, a Gatorade, and two tuna sandwiches. I plopped down in front of the TV and then just sat motionless staring at it—all without uttering a word to my roommate! I crashed within the hour, falling fast asleep in my bed. No hot date that night. These longer runs are taking my body to a new level of fitness and, for the first time, I'm starting to realize what a physical feat a marathon really is.
But, I want to take it one step at a time. When new running buddies invited me to join their Sunday 15-miler last week, I played the newbie card and opted out. First, my body isn't yet ready to log 15 miles. Second, as I start running longer distances outside of my mileage-comfort zone, I've decided to leave my watch at home. I don't want to be constantly checking to see how fast I'm going. Instead, I let how I feel determine the tempo. Running distance with more experienced striders could lead me to try and keep up with their pace—one that's too fast for me to sustain for so many miles. And finally, at this point in my training, Saturday is my long-run day—so I'll be recuperating all day Sunday!
Q: What you have been experiencing as you tackle longer runs for the first time?
—Julie
Thursday, August 14, 2008
What I Learned in Boston
Being back in Boston this weekend brought back memories of my first marathon. Oh, I was so young and naïve and I did so many things wrong. I hope you can learn from my mistake—
I certainly have.
First of all, I did not prepare enough. A friend, who shall remain nameless, told me: "If you can run a half-marathon, you can run a whole one." I was a fool to believe this! I wasn't a math major, but I should have known there's a big difference between 13 and 26.2 miles. Obviously your body needs to be prepared to go the distance, but so does your mind. I went into the race with just 13 miles under my belt and half-way through I began to doubt myself. What if I couldn't go any farther? I'd never pushed myself that far before, so I questioned if I had the stamina. I'm not suggesting you have to do 26 miles during a training run; some people do, but I prefer to save that final push for the big day. I do recommend logging at least 20 miles during your training outings, which is typically my longest run.
Another misstep was that my training was not very systematic. When I had a few free hours, I'd hit the streets and see how far I could go. I would log six miles one day and 12 the next. Sometimes I would get lost and wind up running farther than expected. It was a scatterbrained approach to training. If you have a schedule set up, you're more likely to stick with it. Plus, planning your long runs allows you to prepare physically and mentally. The day before a long session, I don't do any other exercise, I get plenty of sleep and I carbo-load. To avoid injuries, I step up my mileage incrementally and start every run with a specific distance in mind so I don't call it a day earlier than necessary or stretch myself more than I should.
Knowing what I do now, I look back on my haphazard training for Boston and laugh at how unprepared I was. But I finished the marathon—albeit in tears as I was overcome with emotion and admittedly in pain—and it still ranks as my favorite race.
—Alla
Monday, August 11, 2008
My Lucky 12:
Time to Break Some Barriers
I'm entering a thrilling, if physically exhausting, part of training. If you're a first-time marathoner like I am, every week of running now promises a first-ever athletic accomplishment as we rookies close in on this awesome 26.2-mile goal.
My blood-sugar scare had left me skittish. If I struggled with a four-mile race, how would I be able to run six times as far? After a day off, I eased back out there, starting at two miles and piling on more during the week to get back to where I'd been mileage-wise. I had to remember the months of regular training runs and 10k races that got me to this point. It was important for me to stay on target with my training schedule, so Saturday, for the first time in my life, I ran 12 straight miles.
Before my run, I loaded up on power foods (pasta marinara for dinner; cereal and milk for breakfast; turkey on whole grain, yogurt and two granola bars for lunch) and charged my MP3 player. Rain had cooled the temps, so I was pumped to run in late afternoon instead of at night. Sticking with my 6-mile loop, I knew exactly where the finish was and what hills, twists and turns to expect. I forgot about speed altogether as my focus shifted to going the distance.
Pounding away steadily, I reached the end. I was zonked and yet invigorated, my faith renewed: If I could do this 12 miles, by steadily training and gradually increasing my mileage I'm confident I can do this marathon. When I got home, I cooked up some salmon and potatoes and crashed hard for a long, lazy nap. Oddly, the next day I couldn't wait to run again. It makes me feel alive. I admit to being utterly hooked!
Stay tuned to see my training schedule and learn how to build your own!—Julie
Thursday, August 7, 2008
No Distractions: I'm in Training!
There are two things that used to distract me while running—so much so, that if one of these factors was off, I'd turn around after a block or two and head home. The first? Headphones. I tried countless times to get those cute little earbuds to fit snugly and stay in my ears. Inevitably though, one of those suckers would pop out and I'd have to slow down to maneuver it back in. 
After one run, when the things seemed to fall out every two minutes like clockwork, I got fed up with trying to look fashionable while working out. Now I sport clunky wrap-around headphones that, I admit, slightly resemble the headgear some teenagers wear when they have braces. But who cares what they look like? They work! And these days I never miss a beat.
My second ultimate running distraction: Bounce. If my sports bra doesn't fit right and there's too much movement, my run doesn't feel smooth and I end up slowing down to reduce the motion. I tried a slew of sports bras and tanks with built-in bras, but it was hard to find one that gave me the ultra-tight, no-budge fit I wanted. At last, I've discovered some lightweight favorites that fit just right, give me the support I want and come in bright colors. Here are my top three picks:
Nike Dri-FIT (short); $35 or (tank with bra); $25UnderArmour (tank with bra); $35
What are the running distractions you want to nip in the bud?
—JulieWednesday, August 6, 2008
Excuses, Excuses
When my friend asked me to do a long training run with her last weekend, I had a stockpile of reasons why I couldn't go:
a) I'm not ready to run that far
b) It's too hot
c) I don't have enough time
d) I'm not feeling well
That's when I realized I was full of excuses! But for all the reasons why I can't go running, there's a more important one why I can: The marathon is less than four months away.
I like to set certain goals for myself. Here's one you can hold me to: I vow to run 10 miles by next week. Now that I've made that declaration, there's no turning back. I've found that sharing your goals with friends and family makes you more likely to follow through. It also helps to mark your calendar so you have a permanent reminder as well. November 2 (race day!) is etched in my planner (and my mind), so doing the same for training runs ensures that I don't back out.
People are always complaining that there aren't enough hours in the day to get everything done. But if you have time to watch TV or get a manicure or sleep late, you have time to run. Make training a priority! This may mean you have to temporarily give up a few other things you enjoy. So what if I have to miss a sample sale, the accomplishment of crossing the finish line is far greater than getting a deal on a designer dress.
If you wake up on the day of the marathon and it's pouring rain or scorching hot—I've experienced both—are you going to bag the whole race? Of course not! So next time you're too tired or busy or stressed to go running, stop wasting your energy coming up with excuses and put it toward a sweaty, challenging, glorious run. Now it's time for me to follow my own advice—I have 10 miles to run!
Looking for a running path? Check out our new map feature!
—AllaThursday, July 13, 2008
Where to Run?
I'm in awe of people who can run on a treadmill for hours at a time. Personally, I get bored after 20 minutes. I've always preferred to train outside—even if it means sweating out a summer heat wave or donning half a dozen layers in the winter—because it offers a wonderful change of scenery. Regardless of whether you're sprinting through a forest or a concrete jungle, there's always something interesting to look at; this is especially true where I live in New York City.
No matter where you live, finding an ideal route involves trial and error. After months of trying different terrain, I had finally carved out the perfect paths for speed, distance and hills by my apartment. Then I moved. It took less than a week for me to find a coffee shop, supermarket and dry cleaner in my new neighborhood, but my search for a running route didn't prove as simple.
On a lovely day last week, I decided to explore the East River esplanade, which runs from South Street Seaport downtown to 124th Street uptown, although not continuously, as I discovered. Within the first mile I encountered a modern-dance performance and a Little League Baseball game. That's one thing I love about running in the city—you never know what you might come across.
By mile two, I was dodging tourists boarding dinner cruises and traffic coming off Franklin Delano Roosevelt Drive (or, as locals call it, the FDR), a highway along the East River. That's one thing I hate about running in the city—contending with crowds and cars. 
As I continued north, it sounded like I'd entered a war zone. There were sirens coming from a police command center; cars, trucks and bikes whizzing by; and a helicopter taking off. Then at 41st Street, the path ended abruptly (it picks up again at 60th Street) and there was nothing but a concrete barrier between me and the cars speeding up the FDR. That was my cue to turn around.
Needless to say, I did not find my new favorite training route that day, but I did manage to get in six miles without even realizing it. The time flew by amid all the chaos. When you run outside, you can stick to the same path, but no two sessions will ever be the same. Sometimes you get lost and other times you get caught in a downpour, but that's what makes every outing an adventure. When was the last time a treadmill offered so much excitement?
—AllaWednesday, July 30, 2008
Eat Like An Athlete
On a recent scorcher of a day, I ran one
of my hardest races ever. At 8 a.m. it was hazy and 79 degrees with 65 percent humidity. It's just four miles, I thought as I stood at the starting line, and with my mom in the crowd cheering me on, I was hoping to break the pace I'd been hovering around. I was about to discover that a short race in heat-wave conditions can be more brutal than a long race in cooler temps.
Ambulances lined the course, taking away runners overcome by the heat. Friends had told me they'd seen heaps of racers carted away during recent park events. "Be careful," they warned.
I felt fine—until the last half-mile when I called to an orange-vested volunteer, "How far to the finish?"
"Just around the corner," he said.
The guy next to me smiled reassuringly, "Almost there!"
I made it. But after the race, heat radiated from my body. My cheeks flushed as red as apples. I drank a cup of water, grabbed a plum and found my mom. I felt slightly disoriented, but chalked it up to post-race fatigue exacerbated by thick, gasping-for-air heat. (Note: Listen to your body after your race! If something feels off, make a beeline for the med tent.)
Why Am I Feeling So Strange?
I usually feast on a huge meal aprés-race, but since we had big lunch plans, we headed home for breakfast, sauntering in and out of stores during our 30-block walk. Suddenly, minutes from my apartment, I felt lightheaded, woozy and weak, like I could faint. (Note: Replenish your body with a 200-calorie snack—Gu, protein bar, sports drink—within 15 minutes of finishing your run.) My mom and I ducked into the closest diner where I downed two glasses of orange juice and water in seconds flat.
I still felt zapped. We worried it was heat exhaustion or worse, heat stroke. Playing it safe, we went to the hospital, but by the time we got there I felt back to normal. Still, I wasn't sure what had happened and how best to avoid a repeat. The nurse tested my urine, blood pressure and blood sugar. The culprit? Low blood sugar. She handed me a carton of O.J. and told me to keep drinking. Thirty minutes later, a pinprick showed my blood sugar had returned to the normal range.
Lessons Learned
Ultimately, I discovered the dog days of summer are not the time to challenge your fastest pace. I now run before 8 a.m. or after 8 p.m., pay closer attention to the signals my body's sending, and always pin identification onto the inside of my shorts. The bottom line: In steamy summer months, no outdoor run should be taken lightly. Most important, never lace up running shoes without first fueling your body with fluids and energy-packed foods. And because running in heat and humidity burns mega-calories, be sure to refuel your body soon after your workout.
Back at the SHAPE offices, I couldn't wait to speak with Christine Gerbstadt, M.D., R.D., a spokesperson for the American Dietetic Association. The eight-time marathoner gave me stellar pre-race meal tips to keep me—and you!—running like a champ.
PRE-RACE DINNER TIME: 8:00p.m.; 600-800 calories
EAT THIS: "At least 50 percent of your meal should be carbs," says Gerbstadt. "Try wheat pasta, baked potatoes, brown rice, whole grain bread, green peas, legumes, corn, some lean protein and a moderate amount of fat (preferably a vegetable source like olive or Canola oil)."
SKIP THIS: Creamy salad dressings, sauces or soups; fatty meats; fried anything; mayonnaise
PRE-RACE BREAKFAST TIME: 1-2 hours pre-race; 200+ calories
EAT THIS: Cereal with skim or soy milk, oatmeal with nuts, or a granola bar and banana
SKIP THIS: Butter, margarine, bacon, fatty meats—and excessive fiber can result in bloating or gas!
POST-RACE MEAL TIME: Within 15 minutes post-race; 200+ calories of carbs and proteins; within 1-2 hours post-race, follow with a 400- to 600-calorie meal
BLOOD SUGAR QUICKIES: If you've followed this advice and still find yourself in a situation where your blood sugar may be low, the fastest way to get it back within normal range: Eat a 200-calorie snack containing 50g of simple sugars: Try 2 medium bananas (you'd have to eat 7 plums to get the same energy boost!), 16 ounces of regular (non-diet) soda, 12 ounces of apple or orange juice with 2 tablespoons of sugar added, or a few handfuls of jellybeans.
Stay tuned for more nutrition tips for runners from Dr. Gerbstadt! Up next: How to fuel up for your post-work group run and weekend long run.
—JulieThursday, July 24, 2008
Lessons in Cross-Training
I remember feeling so good after running the Los Angeles marathon back in 2004 that I attended a victory party and impressed the guests by spending all night on my feet socializing. This was in sharp contrast to the day after Boston when I coated myself with Bengay and considered skipping class so I didn't have to drag myself up and down the stairs. Following Vancouver, I had to sit on a plane for four hours, and by the time I got home my legs barely worked. To what do I attribute the vast differences in my post-race condition? Cross-training!
I didn't cross-train in preparation for my first two marathons—big mistake! When it came time to run Los Angeles, I had joined a gym, taken up group cycling and enlisted a trainer to help me work on my agility and conditioning. This also broke up my routine so I returned to my runs refreshed. I'm not saying this made the marathon easy—in fact, running in the blistering 85-degree heat was a real test of my abilities—but I felt stronger than ever and my recovery time was quick and relatively painless.
My favorite cross-training activity is biking—indoors and out. It works leg muscles that running doesn't emphasize, 
which can help head off injuries and give you more strength and power, and it improves endurance. If biking isn't your style, try swimming, rowing or even yoga. Just be sure to pick something you enjoy doing so you'll stick with it. Investing in a trainer, ideally one who works with runners, is a great way to tailor your routine to get better results. After a few sessions you should have a good idea which exercises you need to do to target weak or injury-prone areas.
I love to find new ways to challenge myself. What cross-training workouts do you find most effective?
—AllaFriday, July 18, 2008
Purple Toes?
Step #1: Get good shoes.
A month ago, the tips of my toes got sore. Toward the end of my runs, they'd start to hurt—especially on downhills—as they mashed into the ends of my shoes. Then one day I looked down and saw purple toenails. Yikes! At Niketown that night I told a friend about my newly colorful feet. "Yeah, your toenails will probably fall off," she said. "It happens to a lot of marathoners." I had hoped she was joking but didn't hear any laughter.
Was it true? I set about investigating. "Black toenails are a common running injury," says Elizabeth Kurtz, M.D., a podiatrist at Elmhurst Memorial Hospital in Elmhurst, Illinois, who completed her first marathon last year in Chicago. "It means your shoes are too small." She recommended I get a new pair that has at least a thumbnail's width (1/2 inch) between the longest toe and the shoe's tip.
Kurtz's advice saved my toenails and cemented what I already knew but was ignoring: My shoes were not only too tiny, they were trashed. I loved my old Nike racing flats. They were built for speed—super-low to the ground and ultra-light on padding, so your feet feel weightless and uninhibited. But they're made for running short distances, not training for a marathon. Sarah Bowen Shea, SHAPE's Athletic Footwear Editor, suggested I try these:
Asics GT-2130Brooks Adrenaline GTS 8
Saucony ProGrid Paramount
I tested them all—one in Sunday's New York Road Runners race, one in the rain, one on rocky trails and asphalt roads. Brooks' nifty air pockets nicely ventilated the tops of my feet. Asics had super-solid padding—which constricted my feet too much for my taste. I chose the Saucony pair. While providing stability and protection, they're still low to the ground and amazingly light.
Dr. Kurtz's Tips for Buying Running Shoes:
- Research: Know your arch and gait type before you buy to ensure you get the right support (At JackRabbit, a running store in NYC, I learned that my foot rolls in too much when I land on it, which is referred to as overpronation).
- Replace: Every 3 to 4 months or 300 to 500 miles.
- Recycle: Go to SolesforSouls.com or RecycledRunners.com to see where you can donate your worn-out kicks.
- Stock up: If your budget will allow it, buy two pairs of the same shoe and alternate them. When one gets soaked, you'll have a dry pair. Buy your marathon shoes 4 to 6 weeks before race day so you have plenty of time to break them in.
We'd love to hear from you! What are your favorite shoes to run in – and why?
—JulieThursday, July 17, 2008
Music to move you
I know I'm dating myself here, but I ran my first marathon with a Walkman and a mix tape. My best friend made me a marathon compilation, which I still have to this day, although I have no tape deck to play it in. While my listening device of choice has changed, my need for upbeat music has not.
I trained for my second marathon with earphones that had a built-in radio. High tech, I know! I liked running with this because it allowed me to keep my hands free and provided me with a variety of tunes. I programmed my favorite stations and rarely had trouble finding a song I liked. However, when I got to Vancouver for the race, I didn't know the local channels! I scanned the stations looking for pop or rock tunes and all I found was talk radio or fuzz. I had to go 26.2 miles without music, and while the cheers from the crowd were inspiring, I desperately missed the motivation a good beat offers.
Luckily, a fabulous invention called the iPod came along and my technical difficulties became a thing of the past. Like my music tastes, my favorite selections are constantly changing, but here's my current playlist:
I'm always looking for new songs to get me going. What are your favorite running tunes?
—AllaThursday, July 10, 2008
Destination: Marathon
At a holiday cocktail party, my college roommate and I made a pact to run a marathon together. As it turns out, that was the easy part. It took four months of trading e-mails and voicemails to finally decide on a race.
There are many things to consider when choosing your first marathon—and if you're running with a friend, picking the race that's right for both of you can be challenging. For starters, my friend lives in North Carolina and I live in New York, which complicated the process. Then, after scouring a list of marathons, picking our top five, and comparing notes, we discovered that each of us was looking for something different from the experience.
In search of a scenic course, I had scanned website photos and checked proximities to the coast or mountains, and chose marathons in California, Oregon, and Washington. Not an urban landscape among them. Emily's list? All cities. As a first-time marathoner who loves to travel, I had voted for the destination over the run. As a seasoned marathoner, she had studied the terrain we'd be covering, comparing hilliness and wind factors (which beach and mountain races tend to have plenty of). There was also a third reason for our decision-making delay: We knew the real work(out) wouldn't begin until we registered. That's when we'd have to commit.
Trying to be flexible, we rejiggered our lists and came to a happy compromise. Ever since we signed up for Falmouth's Cape Cod Marathon, the October 26 race date has been branded into my brain. After the exhilaration hit—of moving a goal from the back burner to the front and turning the heat on high—I wondered what exactly I was getting myself into. What will these months of training bring about?
If you've never completed a marathon but would like to, consider registering for a November, December or '09 race and train with me! There are still spaces left in Falmouth's Cape Cod Marathon. Or, tell us how you picked your first 26.2-miler and what it was like.
—JulieThursday, July 10, 2008
Off to the Races
Prior to the Boston Marathon, I had never run a race—not even a 5K! I do not recommend this. Next to wearing an uncomfortable sports bra, it was my biggest mistake. I had no idea what to expect and was overwhelmed by the throng of participants.
Running a few smaller races is a good way to learn how to navigate crowds and water stops, pace yourself and feed off the competitive energy. I decided to kick off my marathon training with a 10K while on vacation with my family in Cape Cod. It was a nice change of scenery. The course was hilly and the midday sun was hot, which forced me to work on two things I usually avoid.
Another advantage to running races is it brings out your competitive spirit. I'm much more likely to push myself during a race than when I'm jogging the loop in Central Park. Running the Chatham Harbor 10K alongside my brothers, Tom and Michael, motivated me to go faster and harder. I kept Tom in my sights until the last steep stretch when my legs began to tire. Knowing that Michael was behind me and could pass at any second encouraged me to maintain my pace. While Tom crossed the finish line before me, I managed to come in ahead of Michael. Regardless of who won, the six-plus miles were more fun because we did it together. If you can find a running buddy, it doesn't hurt to have some friendly competition.
—Alla
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— Erin