The monster mash...

Sharks have a week dedicated to them, Monsters get an entire month! This week I started what some marathoners call the “Monster Month.” This month will consist of the longest runs a runner will complete prior to the marathon. On the four weekends I will complete runs of 16, 18, 20 and 20 miles in order to prepare the legs for the grueling 26.2 mile race.

Monster Month is a very important month. You have the most to gain, but you also have the most to lose, as an injury now could end any attempt at a marathon. So for the next month I really need to focus on diet, nutrition, sleep, making sure I listen to my body, injury prevention and most importantly, completing these long runs.

On Saturday I kicked off Monster Month with 16 miles around Lake Zorinsky. I ran the first 4 miles with a co-worker, which made the first four go by really fast. Running with a friend or training partner (hopefully they are both) is really underrated. Running with someone really takes your mind of the daunting mileage ahead.

I was able to maintain race pace for the entire 16 miles, which is a huge confidence booster for the weeks ahead. After shutting down the iPod at the 16 mile mark I proceeded to walk a few miles to loosen the legs. While doing so I think I dabbled in what some runners call “The Wall.” I had burned 2100 calories and I could really feel my blood sugars drop. A little sick to my stomach, a little dizzy, pretty warm, and pretty thirsty I trudged back to my car where I sat there until I felt well enough to drive home. On the drive home it really hit me that this “science to running” is really serious.

I tried to take an afternoon nap, but was too tired to sleep (hopefully you’ve experienced that). I couldn’t get comfortable with my legs hurting, so I just decided to get up. I looked for something to eat and replenish my calories, but nothing sounded good and sense Saturday my stomach has been weird and my body pretty wrecked.

For those (probably 1-2 people) that read this…any suggestions of what to eat? Drink? The problem I’m running into is I need to eat a lot but I get full quickly. Please post some suggestions of healthy foods or snacks you like to eat, that would be good for replacing calories.

Thanks!

Finding recovery in Chicago...

For elite runners my training schedule would by no means be considered difficult, but as we all know I’m not an elite runner, so a week dedicated to recovery was a welcomed one. The training plan, now half over, dedicated a week for lower mileage, slower paces, and time to get your legs back under you before the final 6 week push to add miles.

On Monday, Wednesday, and Friday when given the choice between “Rest or Cross- Training” …I chose REST! It’s very important to keep your body rested, because a rested body is a happy body. Pushing your body to the limits or past the limits in training only opens the door to injury, so it’s important to listen to your body and give your muscles proper time to rest/recover.

On Thursday night when given the choice between staying in Omaha or traveling to Chicago…I chose Chicago! On Friday I completed some cross training by moving furniture and boxes up a 3-story Chicago building. Stair climbing and weights training are a great cross training activities; combining them was intense! It rained Friday night and Saturday morning, spoiling my plans to run outside in Chicago, so I resorted to the hotel’s exercise area, which for the record, might have been the nicest hotel exercise area I’ve ever stayed in. While running on a treadmill isn’t always fun, running on a treadmill in a different location wasn’t too bad. (I’ll get my chance to run outside in Chicago in 3 weeks, when we return for vacation. Running 20 miles will more than make up for both trips)

Training Tip #2: Change your scenery! Instead of running your normal route and normal distance, introduce variation in your training including: distance, surfaces, and route. It’s been proven that we create habits as runners, which can lead to plateau performance. Instead of running 2 miles, go a little further. Instead of running on the street or running on the treadmill, switch to forest trail or gravel road, and instead of running that boring old route you do every Tuesday, mix it up and run in a new neighborhood or a local trail you’ve never run before.

Prepairing for recovery...

In an effort to decrease recovery time or probably just provide a placebo mental edge, I’ve gone overboard in purchasing running apparel. I believe there is a science to compression wear; it just seems to make sense. Compression apparel provides thermoregulation, increases circulation, and reduces muscle oscillation. For those less scientific readers (including myself prior to reading the benefits of compression wear) it means: it keeps muscles warm, increases blood flow, and prevents muscles from vibrating or unnecessary movement (energy).

Starting the probably unnecessary, but confidence building purchases was a pair of knee-high Saucony Compression socks. I wear them after my runs and by the following morning my legs seem to have more pep than usual and less pain. Due to the tightness of the material, the socks can sometimes be difficult to put on, but probably the most difficultly comes from justifying buying a pair of socks for $25.

The next purchase came just hours later (It should be noted that online shopping is very addicting like QVC), when I purchased a pair of Croc Prepairs (Shouldn’t they be called Repairs!?!) The Croc Prepairs boast the ability to enhance recover after athletic activity by reducing peak pressure by up to 50%, reducing peak muscular effort by 24.6% and provide an improved opportunity for blood flow and fatigue relief. It should be noted that the US Ergonomics testing of Crocs Prepair footwear was performed by Crocs Inc. so actual percentages may vary from 49% to total crap, but either way I swear I can tell the difference.

Marathon Training Update: I had a great 14 mile run on Saturday, maintaining a pace of 8:33 per mile. I don’t know what the difference was between last Saturday (12 miles of difficulty) and this Saturday, but whatever I did differently, it worked. I am really happy about two things: 1) I found some great energy gels: Clif Shot Blocks: Cran Razz flavor, best tasting gels I’ve had yet and 2) this next week is a recovery week consisting of only three intermediate distance runs, topping out at 6 miles!

Possible case of man jealousy...

It was an “Easy Run” or light day yesterday (2-miles @ 9:01 pace). I have been running my long and intermediate runs at a faster pace than I should, so I really wanted to concentrate on running a slower, more consistent pace. I was getting my iPod playlist ready, when headed down the trail sprinting to their finish were two men, probably fresh off some P90X workout. Both men were in very good shape and 5X more muscular than me. Upon finishing, they proceeded to congratulate each other by saying back and forth “Nice work, Mike!” “Do work, J!” After acknowledging my presence they wished me “a good run” and informed me “It’s a hot one out there!” (92 degrees, 90% humidity).

With my playlist set I was ready to take off until I was struck with sheer panic and embarrassment. “Oh great! These muscle heads are going to see me take off and laugh at my slow pace.” I decided to walk a few hundred meters (hopefully out of their site) and then began my workout. After taking off I got to thinking, “Why should I care what other people think?” For all they know I could be starting my 100-mile ultra marathon workout run, justifying my slower pace. Something for everyone to remember is “One man’s mile could be the equivalent of another man’s marathon.”

I was proud of myself for at least sticking to the pace I had originally set out to run, but wished I hadn’t ducked from their site. Don’t be embarrassed by your pace, how you run, or how far you’re running. Take pride in the fact you’re out there running, working hard, and challenging yourself. Sure, there is always going to be someone faster, stronger, and a better runner than you, but at the same time there is always going to be someone faster, stronger, and a better runner than them.

Representing my people...

The highlight of my running career thus far came on May 5th, 2010. The legs felt good, the pace was great, and motivation to beat some of my fellow co-workers allowed me to finish first place for my age division for the Peak Performance sponsored Cinco De Mayo 5K. My friends and family found it fitting that someone with ¼ Mexican heritage would win the Cindo De Mayo 5K, so in addition to “representing my people,” it was nice to receive recognition for running, setting a Personal Record (PR), but most important it solidified in my mind the training I was completing was paying off.

That is probably the last time I finish first in my age division or otherwise, but I get the same satisfaction from achieving a goal time or feeling I had a good race. I think it is very important to set goals. Goals can vary from a goal time, to not walk, or simply to finish a race. People should find satisfaction in achieving the goals and accomplishing what is important to them! Be realistic in your goal setting and allow the goals to be reachable. Nothing is more defeating than an unreachable goal. Attached below is a great article from Runners World. Read and post some comments about the amazing feats you’ve had in your running career!

http://peakperformance.runnersworld.com/2010/05/may-12-dr-walter-bortzs-40-years-of-marathon-peak-performance.html

Funny!?! This hill looks familiar...

When I complete the Omaha Marathon (notice the confidence) on September 26, 2010 it will be exactly one year to the date from me stumbling across the same finish line of my first official running race (Omaha 10K, described below). In a sense, on that hopefully great day (notice the cautionary confidence), it will be a culmination of the hard work, training, and lessons learned over the past year. I was reminded of an earlier race and some hard work this weekend when I decided to take my training to the actual marathon course. I started and completed the familiar 10K route before adventuring into uncharted territory. What I found waiting for me after the first 6 or 7 miles can only be described as "treacherous."

Around mile 8 I began ascending a hill more worthy of the term “hill” than any other I've run. About midway up the hill I realized this mountain was very familiar. The pain in my legs triggered some muscle memory, which quickly allowed me to realize where I was at. I was ascending the dreaded hill from the Omaha Zoo Run (which to date is the hardest race I've run. At the foot of the hill my Nike+ told me I had 5 miles remaining in my run. Before I reached the peak of this monster it told me I had 4 miles remaining. This should give some indication to the size of the hill and the slope is nothing to scoff at either. On the Omaha Marathon website, the course is described as "17 miles of relatively flat terrain, 8 miles of rolling countryside and approximately 2 miles of "real" hills. I think I found where one of the "real hills" is located.