Race Recap: Miami Marathon 2020

“Dear legs, give me a great race today.” This was exactly what I told myself when my corral was moved up to the start line. This was going to be my 8th marathon attempt and 12th time at the start line of the Miami Marathon & Half Marathon. Even having experienced the Boston and New York City Marathon, Miami is still my favorite race. It has so much to do with the fact that it’s my hometown and I know the streets like the back of my hand, but even the non-locals say it’s great for its amazing scenery, flat and fast course, and pretty comfortable weather. You can’t go wrong with the events surrounding the race either—it truly gets you in the mood to join the running community!

It was 71 degrees, which was probably too warm for everyone else, but it was the perfect racing weather in my book. Although the body has to work harder to keep a proper core temperature and avoid overheating, I have been so used to running in the heat. I had my hydration and fueling plan down-packed and my salt tabs ready. Everyone asks me how I carry these along with an entire 8 gels without a waist belt or armband. I literally stuff 4 in my sports bra with the salt tabs and the others tucked in my running shorts waistband. It’s easy to grab and you get used to just getting chafed and dealing with it for a week or so.

I tried something new this time around—racing with a partner. I actually had two race buddies, Frank, who I had the pleasure of getting in important long runs with throughout my months of training, and Kevin who decided to join in a couple of days before the race. This was the best thing I could have done for myself. To be honest, I had been so nervous to race this time. Well, I am usually a nervous wreck before races, but this time was worse and it was because I stayed away from racing for almost a year because of the miserable bout I had at the end of 2018 and beginning of 2019. This was a mistake. I was fine physically, but without some practice runs leading up to the big day, it messed with me mentally.

My usual self usually throws all of the pacing strategies I spend time creating for myself out the window and goes out way to fast and struggles in that last 10k. The best thing about my partners at this race was that they were so good at pacing so I just stuck with them and I never felt better. Our goal was to start off and run the first 5k around 7:00 min/mile, which is about 10-15 second slower than our goal pace. This first part of the race is the hardest since it includes a pretty long and steep causeway followed by another smaller one, all with a headwind. We averaged the 5k at a 6:59 pace.

 The next goal was to be in the 6:40s by the time we reached 10k. Unfortunately I lost Frank around mile 9 to an upset stomach. Thankfully he felt okay to stick it out and finish the half marathon with a decent time! I was determined to stick with Kevin for the entire race. After all I felt amazing hitting every single mile in the 6:40s, something I felt was going to be impossible to do these days. I was annoyed when my Garmin rang in mile 14 about 200 meters too soon, so from then on my watch was completely off—UGH! 

We made the turn into Key Biscayne during mile 15, and had a strong headwind again. It’s only one mile in and back out, but it feels like forever. For the first half of the mile in I struggled to stay behind Kevin—he could have blocked the wind for me, so I began to separate further and further from him. I ended up speeding up to try to close the gap, but realized halfway that I was going to lose energy so I slowed down and planned on worrying about catching up to him after making the turn to run back with the tailwind. Unfortunately I wasn’t able to catch up, so my plan now was to keep him in sight. I was still averaging 6:49 when I reached mile 18, although my Garmin was inaccurate so I really started to lose track. 

It was right before my watch rang for mile 20 that I felt a sharp pain in the left side of my right hamstring along with a snap. I sort of buckled but kept on trying to run. That lasted for only a few steps and I had to come to a complete stop, pull over on the side of the course and shake out my leg. This must have been at least a 30 second stop. Hoping it was just a cramp or something, I took a deep breath and went out again, to only last about 10 steps before the sharp pain was unbearable. It was at this time that I remembered that around mile 9 or 10 I felt a slight twinge in my hamstring, but it actually felt like my regular piriformis/glute nerve impingement-type pain I get most days. I even felt this in my left glute during my warm up but as always it went away and I was fine. I thought this hamstring issue was related, and I still do, so I ignored it at the time. I kept on feeling a twinge throughout the race once in a while, but it was minor and went away with a little adjustment in my posture and form.

The second time I had to stop was at least for another minute. At this point I had no idea if I was still on track, especially since my watch was completely useless. I eventually got back on the course and my mile 20 rang in at 7:47. From this point on the only way to avoid the unbearable pain was to take the shortest steps possible. I am a major over-strider so this felt so awkward for me but it was the only way to keep a decent pace. Mile 21 rang in at 7:01, so I felt there was hope to speed up again, but once I tried, the sharp pain came to life again. I was so frustrated, and still am, because overall my body felt super strong and able to run fast and the stupid pain just held me back. My endurance and non-existent fatigue felt great to keep with my plan of maintaining my 6:49 pace and speeding it up at the 35k point, but after 2 miles of struggling, I knew this plan was out the window.

Looking back at my paces now, I am impressed I was able to average 7:09 for the last 5 miles of the race, given the pain I was in. I ran well, raced the best I could have, and stayed positive the entire time. As upset as I was at the finish line that I did not reach that long-awaited sub-3 hour goal, I knew that I had it in me. I felt so strong at those paces for the first 19+ miles. It wasn’t a struggle at all to maintain the 6:40s for 2 hours, so that feeling alone has made me proud of the hard work I’ve done.

 I’ve got 7 months until my next attempt, and the goal this time is not just to break 3 hours, but it’s going to be an even bigger goal! Chicago can be tricky with it’s ever-changing weather patterns, but the course is flat and I hear the crowds are super engaging so I believe it’s going to be a good one for me! Bring it on!

Sick While Tapering? Here’s Why & Ways To Prevent It

Training for a marathon requires several months of hard running, at least decent nutrition, and adequate sleep. The last two to three weeks are extremely important to the training cycle, as it is when the body prepares for race day by enhancing recovery while maintaining the fitness gained throughout the prior months. The goal of this taper period is to get the body to a more relaxed state and fueled for race day. To reach this goal, there should be a gradual drop in mileage and heavy weight lifting, and a focus on proper nutrition. Many runners use this time to lounge on the couch and go overboard on the carb-loading, but it should be more structured than that! A drastic change in routine during the taper is not such a good idea because the body has been used to tackling loads of miles and exercise and a diet to sustain that activity level. It may shock the body and possibly cause illness. The common occurrence of illness during the taper period may be due to other reasons as well.

Overtraining Syndrome

Studies have been done to assess the response of the body’s immune system to physical activity. There is not much evidence to conclude that properly trained and recreational athletes are more susceptible to illness than non-athletes. However, there seems to be an effect on immune function with prolonged intense physical activity. The strongest correlation is the susceptibility to illness and the over-trained athlete. Overtraining syndrome is when there is insufficient rest with a high volume of physical stress, and many times this is combined with other stressors such as emotional, nutritional, and environmental stress. If this pattern continues, after a certain time chronic fatigue will set in along with poor recovery.

Low Plasma Glutamine

Over-trained athletes often present with low levels of glutamine in the body. Glutamine is an amino acid that is responsible for the healthy functioning of lymphocytes, which are the white blood cells that keep our immune systems working properly. With low levels of glutamine, athletes who are undergoing intense physical stress, as in overtraining syndrome, are more susceptible to infections. Although the main focus to prevent a drop in lymphocyte function is to avoid developing overtraining syndrome, glutamine supplementation is an option to keep levels where they need to be.

Post-Exercise Immunosuppression

There is a drop in some aspects of immune system functioning following exercise, especially intense exercise, such as a long cycle or run. This window of opportunity for infections can last between 3 to 72 hours. Some studies have shown that over-trained athletes who have a combination of stressors may extend this window even longer than a three-day period. This may be a reason why illness arises during the taper period. Our hardest training is performed right before the taper begins and with a window of opportunity extending to three or more days, we are more susceptible to falling ill. This is where proper nutrition is key. It is beneficial to have a wholesome diet full of the essential vitamins and minerals the body needs to lower our risk of developing infections.

Tissue Damage

Intense exercise causes tissue trauma that triggers higher levels of cytokines in the blood due to chronic inflammation. Elevated cytokines will causes a suppression of certain lymphocytes that are responsible for immunity. This occurs mostly in over-trained athletes who do not recover properly. A protective response of the body is automatic behaviors that will lead the athlete to decrease training intensity. This is due to the communication of cytokines with the brain to induce mood changes and fatigue.

Taper Illness Recovery & Prevention

The first plan of action to prevent taper sickness is to avoid falling into overtraining syndrome. Throughout the several months of training it is vital to incorporate enough rest time. Not every body is the same. Some tolerate less recovery than others. It is important to keep in mind that without proper recovery, our bodies cannot perform at their best. As mentioned above, good nutrition should also be a top priority every day during training. A diet full of essential nutrients and vitamins is key to keep our bodies working properly, as well as maintaining a low risk of acquiring infections.

If you are reading this while you are already sick and in the midst of your race taper, then the best action to take is to get plenty of rest during this time and drink a good amount of fluids. Nutrition is extremely important during illness, as our bodies require more energy to assist in the healing process. Appetite may be low or nonexistent during sickness, but it is vital to make sure to eat enough calories and make sure it is all from high-quality foods! The taper will require continued training runs at a lower intensity and volume, but if your illness consists of fever, body aches, and chest symptoms, it is best to take a few days off from physical activity. If symptoms are from the neck and above, such as a runny or stuffy nose and headache, it is usually safe to head out for easy runs. Remember, the taper period is not meant to improve performance and taking a few days off will not lower your fitness levels. Forcing running during this time while you are sick may only prolong your illness and negatively affect your race day outcomes.

Sources

Elena Papacosta and Michael Gleeson, Effects of Intensified Training and Taper on Immune Function, Journal, Jan 31, 2020.

Faster on Race Day Than During Training? Here's Why

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Hypothermia in Runners is a Thing: This is What You Need to Know

Since the Boston Marathon is quickly approaching, many runners are being reminded of the tortuous weather from the 2018 race, where hypothermia struck a great deal of racers. Most research emphasizes the importance of understanding how to deal with running in warm weather and the detrimental effects heat illness has on the body. Although it seems it is more common to suffer from dehydration and a heat stroke, the opposite is also quite often experienced in runners. Hypothermia occurs when the body temperature drops to below normal levels, which is about 98.6 degrees, and the body is unable to produce heat at a faster rate than it is losing it. The reason it may be less common for hypothermia to occur in runners is because our bodies naturally produce heat while in motion. This does not mean that outside factors cannot contribute to causing more heat loss while we are running.

Year-round many races are scheduled far away from the hot summer months to avoid heat illness, but what about the races that fall during drastically cold temperatures? Many runners who train up north may get used to running in cold temperatures but will often skip running outside when temperatures drop too low or during rain or snow. The worst cases of hypothermia occur with a mixture of temperatures below 50 degrees, wet conditions, and significant wind. Although your body is producing heat while running, the mixture of these cold and wet conditions will eventually cool the body down at a fast rate, especially during long races such as marathons.

Symptoms of Hypothermia

Mild Hypothermia

During hypothermic states, when the temperature drops below 95 degrees, symptoms experienced can include shivering, slurred speech, loss of coordination, fatigue, and pale skin. During the start of decreasing body temperature runners may simply feel shivering which normally creates body heat along with goosebumps from heat loss in the skin.

Moderate Hypothermia

Once a runner begins to experience numbness and fatigue, hypothermia is continuing to advance. The fatigue that sets in causes one’s pace to slow which will end up generating even less heat in the body. Even worse is if the fatigue causes a runner to slow to the point of walking or stopping altogether, even if just at the aid stations. This will eventually lead to a severe sensation of cold deep to the core of the body and result in chattering of teeth and uncontrollable shaking that although produces heat will only cause more loss of energy.

Severe Hypothermia

When body temperature drops into the 80s and no medical treatment has been sought, one may develop a significantly low pulse and breathing rate and eventually end up unconscious.

Preparing for Cold Weather Running

Of course, the first piece of advice given to runners is to layer their clothes according to the weather. Since hypothermia is more common during cold AND wet conditions the best layers are those that are thin and waterproof, although this may not even help you during a torrential downpour. The idea is to not wear too much clothes thinking it will keep you warm as all the constant rain will do is weigh you down and end up slowing your pace as well as keeping you cold. Besides opting for the most waterproof and windproof clothes, below are other tips for preparation.

▪  Wear several extra layers before the start of the race to ensure to retain as much heat in your core as possible. Once you start running you can begin to shed these items as you go. If the start of the race is going to be a wet one, wearing an old pair of socks and shoes is best. Change into your race shoes and one or two thin layers of socks before heading to the start line.

▪  Wear proper gloves and a hat or two. The areas of the body where heat is more easily lost are the head and hands so keeping those areas covered is important. Just as with waterproof clothes, having a waterproof hat is ideal. It is important to try an keep gloves as dry as possible, so reaching for drinks at aid stations should be done carefully as to not spill liquids onto the gloves.

▪  Use hand and toe warmers. These nifty sacks are great to stuff into your gloves, hat, and shoes for extra warmth. Taking your own bottle of fluids on race day may be a better option if you have the hand warmers as it will keep your fluids at a warmer temperature. This is ideal since chugging the water or electrolyte drinks at aid stations may be too cold and cause a faster drop in body temperature.

▪  Wear a neck gaiter or scarf to cover your face. In cold, windy races the constant breathing in of that cold air may cool the body down even faster and cause abnormal breathing throughout the race. This is especially important for those with asthma.

▪  Hydrate as needed. As mentioned, the fluids at the aid stations may be cold but turning them down at every stop may not be a good idea. You can still develop dehydration when in a hypothermic state. Our bodies actually require more energy and electrolytes in order to keep warm and running.

Treatment

If you develop any moderate or severe symptoms of hypothermia during a race or other training run, seek medical attention as soon as possible. During these severe conditions, the medical teams are all prepared to assist athletes and bring their body temperatures back up. Once in the warmer medical tents, the first thing that should be done is shedding of all of the wet clothes immediately and get wrapped in warming blankets and hot packs. Temperature should be taken frequently, and if body temperature does not begin to rise within 20 minutes, the athlete should be transported to a medical facility. Treatment will also include drinking hot fluids to get the core warm more quickly.

It is important to understand the symptoms of hypothermia and when it is safe to run. If you develop any of the initial symptoms of a significant drop in body temperature and quickening your pace or ingesting warm fluids while running is not getting you warm, it is imperative to stop running and head indoors or to the medical tents if racing. Although it is easier to warm yourself back up than it is too cool yourself down if experiencing heat illness, it is not a reason to ignore the symptoms of hypothermia. Doing so will lead to serious health risks.

Sources:

Jessie Fudge, MD, Exercise in the Cold: Preventing and Managing Hypothermia and Frostbite Injury, Journal, May 21, 2018