Three Weeks to Marathon #6

I am officially three weeks away from my 6th full marathon. The Miami Marathon is my absolute favorite race—not only because it is my hometown race and it’s where I train every day, but also because everything about the events that go on during the weekend, the race organization, and the course is so fun! I am looking forward to seeing all of the familiar faces from every year, as well as so many others I am going to get to meet. I will also be hanging out with the My Olympic Coach team at their booth at the expo both Friday and Saturday, so that will be pretty cool! Before all of this happens though, I need to really focus hard on getting in a few more quality sessions during my last peak week, as well as a proper taper.

I have a few workouts this week that have me feeling excited but nervous at the same time. Since I have had some not-so-good races this Fall, I am missing a bit of confidence to run the paces I need to run for my goal. The Turkey Trot in November, which was my very first 10k race, was the hardest race I have ever done (yes, harder than the marathon!). Most of you read in my recap post that the 10k basically leaves no room to makeup any lost time, whereas in the marathon, if you have a couple of slow miles, you have so many more to speed up on to catch up. I finished that race with a 6:34 average pace—slower than my best half marathon pace! A week and a half after the 10k, I ran a half marathon in West Palm Beach. Thankfully I went into that race with the mindset that I was just going out for a long tempo training run in prep for this month’s marathon. I ran a 1:30:58, which is over 5 minutes slower than my current half marathon PR. This really discouraged me at the time. Since then, I have had some pretty good training runs so I’m back to feeling more confident and I know those upsetting races landed on “off” days.

I am basically done with really, really long runs, so the rest of my workouts will be short to medium runs, with marathon-paced miles in the mix. My coach, Luis Orta, does such a good job planning my training with workouts that challenge my weaknesses. I have always had a hard time with long tempos and holding my goal pace for more than a couple of miles, so I have had plenty of these during this cycle. I’ll keep you updated as I get more of these completed these next couple of weeks.

Nutrition will also be a focus. I do well with my diet, but I tend to wait too long to eat after workouts and sometimes slack on getting in enough calories on my busier days when I am on the road working. I do my best running when I eat a high calorie/carb/protein diet. So, I will be eating A LOT now!

I am so thankful to everyone who has supported my training on Instagram! As much as many of my followers say I motivate them with my posts, it is all of them who truly motivate me to stay on track and keep pushing towards my goals. When I have had a few tough days and I dread my morning runs, all I have to do is log into Instagram and read a couple of posts of those who have gotten up much earlier than I have and accomplished an amazing workout. That pushes me right out of bed and inspires my whole day! So, thank you :)

Why I Hired a Coach

This is one of the most frequently asked questions this year by my family, friends, and social media followers. Since I began training hard to break personal records back in 2016, I have made amazing progress along the way, even up until this year when I decided to hire a coach. It was not that my approach was not working, but I felt it needed more. While training for the 2018 Miami Marathon, I used the same sessions week after week—a tempo run, long run workout (that rarely was a success), and a speed session that alternated each week between three different workouts. I kept this up after the race to train for the Boston Marathon a few months later as well. I was one of the frozen few that day who ended up with hypothermia and a DNF, but that had nothing to do with improper training, of course.

I took a few weeks off after that race and once I got back into running, I felt extremely out of shape—more than usual. It was like the brutal Boston temperature took a major toll on my body for 30 kilometers as if I got hit by a train and was still in recovery. It took me a short time to realize that hiring a coach would be the best thing at the time to get expert advice and guarantee to be ready for my Fall race in Australia. This was the first time I ever trained hard for a marathon during the Summer, with Miami temperatures in the high 90s and humidity close to 100% almost every day. Just a few weeks into working with my coach, I knew I made the right decision for my running future.

Structured Training

From ongoing research while coaching myself, I learned the importance of including different training runs in order to get fast. The problem I had was that I did not have much variety with these sessions. I would alternate between mile repeats, 800m repeats, and lots of repetitions of continuous 200m repeats. Not that these workouts didn't benefit, but it was the same thing over and over every three weeks. This would soon cause my progress to plateau. I am still prescribed these workouts by my coach now, but I focus more on longer distance speed sessions, since my goal race is always the full marathon. Including challenging sessions of 5k and 10k repeats is not my strong suit but it has been a huge factor in my improved fitness and most importantly, my confidence.

Experience = The Best Advice

What better way to be coached than by someone who has experience doing a similar training program and has the same ultimate goals for themselves? My coach, Luis Orta, is an Olympian and currently still chasing after his dreams of being a faster marathoner and going back to the Olympics in 2020. He may run a marathon almost an hour faster than I do but we both experience the same training pain, fatigue, and satisfaction. The advice about training, racing, nutrition, and rest is much more useful when it comes from someone who has 'been there, done that'.

More Than Just Running

My Olympic Coach includes a team of professionals who work with every training component. Not only am I able to get a better, more structured, customized running program from my coach, but I also have a dietician who specializes in sports nutrition. I have learned so much within a few months about my fueling strategy for training and racing, as well as incorporating the best supplements for recovery. I thought I was doing a good job with my diet, but there was so much I was not paying attention to that has positively impacted my performance. Since a major component to marathon training involves mental health, having access to a psychologist through My Olympic Coach is a game changer. Many athletes struggle to improve their performance because of lack of confidence, so getting the mind stronger for racing is key.

Most runners will either hire a coach when just starting out or wait until their performance is suffering. I did not want to wait until having several bad races to realize I needed more help, since marathons take several months to train for and you can really only run two or three per year at the most. If you are looking for an experienced coach and a program that includes nutrition and psychological support, I highly recommend My Olympic Coach.

Physical Therapists: The Experts of Movement

Pain or injury can strike just about anyone at any stage in life. Whether you are a professional athlete, weekend warrior, or even a sedentary person, your body can suffer aches, strains, overuse, or accidental injuries with any move you make. The good thing is for most of the everyday aches and pain many go through, as well as muscular and joint-related injuries, a physical therapist can come to the rescue.

Not only can physical therapists help with hands-on techniques to relieve pain and improve joint and muscle mobility, but they are well-educated in exercise rehabilitation for the prevention of issues in the future. You can definitely learn helpful tips from these professionals on how to keep your body healthy and be stronger at your sport of choice. There are many physical therapists who specialize in orthopedic problems as well as sports-related injuries. This may come in handy for those who have experienced issues with injuries resulting from poor posture and mechanics, or specific weaknesses in certain muscle groups.

Manual Therapy

Soft tissue injuries usually require some form of hands-on therapy to relieve stiffness in joints, tightness in muscles, or scar tissue development from surgery or old injuries. Many people think that physical therapy is just about massage and stretching, but it is the conjunction of these techniques with exercises that relieve pain and dysfunction for the long term. If a therapist solely uses a joint mobilization technique to increase the range of motion of a shoulder, for example, the stiffness will just return if no exercises are used to strengthen the joint to remain in that loosened position.

The massage used in physical therapy is not your typical massage you get at the spa. Soft tissue mobilization is the proper term and is used specifically for loosening tight muscles and tendons, especially at their connections to the bones, as well as for flushing out toxins and inflammation to relieve pain and improve movement. It is not typical for a physical therapist to be spending more than 10 or 15 minutes “massaging” one area. This technique is frequently used as part of a warm-up for exercises and stretching.

Specialty Techniques

Active Release

You have probably heard of ART before, which is a common form of therapy used by physical therapists, chiropractors, and massage therapists. This form of massage is where deep pressure is applied to an area of tightness or pain while instructing the patient to actively move as if stretching the area. This technique, by no means, feels good as most massage does. The patient will usually feel an uncomfortable stretching sensation. ART helps to break up any adhesions and scar tissue that is causing limitations in mobility.

Graston Technique

This form of soft tissue mobilization uses an instrumental tool to produce microtrauma to an area that already has scar tissue and adhesions present. It may not make sense to cause further injury to an area, but it will actually restart the healing process by increasing blood flow and supply the nutrients needed to properly heal the area. Studies have shown that many common running-related injuries respond well to the Graston method such as Achilles tendonitis, runner’s knee, plantar fasciitis, shin splints, and hip flexor strains.

Dry Needling

Similar to acupuncture, this technique has more recently been used by physical therapists to address trigger points in the body. Trigger points are usually sensitive to the touch and may sometimes produce pain in other areas of the body. Dry needling does not use any form of medication along with the injection and can be performed superficially or deep in the affected tissue. The idea is that this needle injection helps release the tension in the trigger point to improve pain and relax the nerves that are transmitting the pain impulses to the muscles. Therapists can actually feel the extent of tightness in muscles, which is invisible to other diagnostic tools such as MRIs, CT scans, and X-rays.

Exercise

The treatment approach of exercise is the most important part of physical therapy as it is what will bring long-term results. Manual therapy and modalities, including hot and cold pack treatment, will usually only provide temporary pain relief and joint mobility. Without the exercise portion of physical therapy, your body will just return to its original state of joint limitation and muscle tension once you resume your regular activities. Physical therapists are the experts in exercise for flexibility and strengthening, as well as the safe transition back into your sport. Unlike personal trainers, physical therapists are highly trained in injury prevention and can guide patients with a healthy approach to returning to their activities. For these reasons, when choosing a trainer to help you get into shape, a physical therapist may be a better option over a certified personal trainer.

Sources:

1American Physical Therapy Association, The PhysicalTherapist’s Guide to Healthy Running, Website, Jul 08, 2018

James Dunning, Raymond Butts, Firas Mourad, Ian Young, Sean Flanagan, and Thomas Perreault, Dry Needling: A Literature Review with Implications for Clinical Practice Guidelines, Journal, Jul 08, 2018

Training for a Race? Here's What to Include

When it comes to searching for the best training plan it is important to note that not every plan is suitable for everyone. Many factors contribute to being able to tolerate one plan over another, such as how the body reacts to exercise and how much time one has for training. Personal goals also play a role in which training plan to choose as well. You will find that some training plans incorporate a multitude of components, while others are very basic. Beginners and those who have a goal of just finishing a race, no matter what pace can get away with a minimalist approach with few running days per week. Advanced runners and those wanting to set personal records should incorporate more miles at a variety of speeds. Whatever your goals are for race day, it is important to understand the necessary parts to include in your plan in order to achieve the best results and limit injury risk.

Must Have Components

The Long run

All marathon and half marathon training programs should include a long run. This run is easiest done on a day with the most available time, such as the weekend. A gradual increase in miles, by no more than 10%, is the safest way to increase the miles without risking injury. A good strategy for beginners is to increase this run by a half-mile each week. Running long at even a slow pace naturally builds endurance by training the body to store more glucose for energy and increasing the growth of capillaries and mitochondria, which help transport oxygen to the working muscles.

Cross-training

Many runners skip this component when preparing for races, since they believe running is all they need. Unfortunately running only strengthens body systems and muscles solely for the task of running. Only incorporating running into your plan will eventually lead to overuse injuries. The key to limiting this injury risk and keeping the whole body strong is to include cross-training activities such as weight lifting, swimming, cycling, or other fitness classes.

Flexibility Exercises

Keeping muscles as flexible as possible will not only help running feel easier, but it will reduce injury risk as well. Most tears in muscles and tendons occur from overusing tight muscles, which is common in the Achilles tendon and hamstrings. Flexibility exercises should be a daily component of every plan. Besides static stretches, using a foam roller and other massage tools are other good options to relieve tightness in muscles and tendons.

Rest Days

Surprisingly even beginners sometimes skimp on rest. Recovery days are extremely important in every training plan in order to avoid overtraining syndrome. Exercise produces tiny tears in muscles and rest days are when the body repairs these tears, which is what eventually increases strength. Therefore, if these vital days are skipped, the body can never really build proper strength.

Components for Improving Pace

Speed Intervals

If you are looking to improve your race finish time, it is best to fit in runs with a variety of paces. There are plenty of interval workouts to choose from using a track or road. If you are training for a short race such as a 5K or 10K, shorter intervals of 200m or 400m are ideal, while longer intervals of 800m and above are useful for half and full marathon training.

Tempo Runs

A tempo workout is basically a set time or mileage within a run that is done at a comfortably hard pace, or threshold pace. Some will call this run a “lactate threshold” run due to the lactic acid that is released into the muscles during the run that eventually causes fatigue. These workouts help train the body to push through this hard pace for longer before fatiguing, leading to being able to hold your goal pace on race day.

Hill Repeats

Not only is it important to practice running uphill and downhill if that’s what your race calls for, but hill workouts help build muscle strength and power, improve posture and breathing, and running cadence. If you do not have hilly routes around to run on the road or trails, the treadmill works just as well with the incline setting as high as a 4-6% grade. Performing 4-10 sets of 45 seconds to 2 minutes of uphill and downhill running will leave you feeling stronger and a more efficient runner.

Not every athlete responds the same way to the same programs. As long as you are incorporating the necessary components—the long run, cross-training, flexibility, and rest days—you can be a successful marathoner. It is always possible to adjust your training plan to work with your current lifestyle. Listening to your body is a key factor, so if you are feeling overly tired or are having consistent pain, it is important to incorporate more recovery time.

Sources:

Eystein Enoksen, Asle Rønning Tjelta, Leif Inge Tjelta, Distribution of Training Volume and Intensity of Elite Male and Female Track and Marathon Runners, Journal, Feb 23, 2018

Leeja Carter, John Coumbe-Lilley, Ph.D., Brenton Anderson, Strategies for Working with First Time Marathon Runners, Journal, Feb 23, 2018

More Than Just Logging Miles

What made me start blogging about my running life? Well, I’ve been running forever--at least that’s what it seems! I started with cross country in 4th grade, which was like one mile races or something. After a few years of that, my life revolved around cheerleading until high school when I was a sprinter for a couple of years. During high school I also grew to love fitness and was at the gym almost every day. I hated the cardio machines, though, so I mostly ran a couple of miles in place of the elliptical and stair master. A close friend who ran our local half marathon race persuaded me to try it out. I was like, “Yeah right, 13 miles? No way!” I finally gave it shot during college and soon, running 10 miles felt the same as what 3 miles felt like a few months earlier. I was hooked! And here I am, 10 years later, with 20 races under my belt. I am beyond excited to keep it up!

It was just about two and a half years ago that I decided to get more serious about my training and progress with my races. I have been working on increasing mileage and getting my pace faster all on my own until this past summer when I decided to start working with a coach. I will go more into my reasons for making this decision in another blog post, but basically I felt like my training was getting a bit monotonous and it was time to step it up and get advice from someone with more experience.

My training has pretty much become an addiction in a way because it takes up so much of my time and I can’t get enough! Since I log every run, every workout, and every feeling about my training, I decided I should just create a blog about it and share my progress. Maybe I can help motivate other runners out there trying to achieve similar goals!