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FROM OBSESSION TO MODERATION

Hi! I’m Andrea from theMFdre.

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If you aren’t familiar with me or my blog, I’m a Wild Child Creator, Obsessive Runner & Fitness Freak.

Movement Fuels Me, Life Inspires Me and Passion Defines Me.

So I use the “Dre” to chronicle the milestones, the miles {and the journeys in between}, the zany, the inspired, the funny and the colorful.

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When you’re an obsessive runner and fitness freak training for marathons, the word Moderation somehow has still always meant do something every day in my head. And somehow I am able to justify a rest day as only running the homies 2 miles. Makes sense, right???

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Two failed sub-4 marathon attempts and I’m finally wising up to my no-rest bad habit.

I trained for Los Angeles and Boston marathons by running all.the.time – like 6-7 days a week – and I LOVED it.  I loved the thrill of getting out there and training to be stronger, run longer, and was pretty much obsessed with the idea of being — a hard-core runner. During my training I had a few speedy days, but for the most part, my pace didn’t improve much — if at all, over the course of 18 weeks. Yet I built up a solid — but not totally bonk-proof — 26.2 mile endurance level.

In LA I bonked at Mile 18 –over trained and tired legs, fueling and digestion issues, adrenaline crash. That.Kind.Of.Awesome.

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{Pretend you’re not bonking as friend takes millions of photos, then tell her you are dying and hope that a hug will miraculously make you feel better, all the while make sure you keep smiling – pictures tell better stories than reality}

In Boston – I won’t call it a true bonk – the weather bonked my sub-4 goal, no biggie, I finished smiling.

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{semi-bonking and smiling up heartbreak – blame it on the heat and OK, very tired legs too}

As I’ve re-evaluated what worked and what didn’t in those training plans, I recognize that I still have a lot to learn about Marathons and that for me, running more does not equal running stronger, or better or faster. It actually leads me to mediocrity {which I totally hate} and not meeting my goals {which I hate even more}.

Insert need for MODERATION.

I’m currently running the lowest weekly mileage I’ve run in months based on my new Less is More training plan [my Google doc here] as I get ready for Chicago Marathon this October.

Inside my head is screaming whaaaaaat? what is wrong with you? I realize by sharing my training plan I’ve just become completely and totally accountable to all of you who now will follow me. So each day I will talk myself off the running obsession ledge and re-focus on maximizing each minute of every mile to accomplish more. I’m committed to 4 runs a week, max, and I’ll be filling in my obsession gaps with yoga, stretching and some light strength work. 

I’m finally wising up to the idea that MODERATION i.e. rest, is just as important a part of my marathon training as running — and with the proper rest, I can run faster.

How’s it working??? I’m two weeks in – last Tuesday I ran 3 miles in 22:27 – a 7:29 pace.  Wednesday I ran 5 hilly miles with an average 8:16 pace and Sunday I ran 9 LSD miles at an easy pace of 8:51 (I’ll admit I had a pretty crappy run Friday morning, but I can also blame that on the cocktails the night before).  Yet, ALL of those times are 10s of seconds faster than the majority of the times I was putting up while training for LA and Boston.

Surprise…by resting and running on fresh legs, I’m able to push my pace, running stronger and faster.

I think I’m digging this MODERATION thing.

I hope you’ll stay in touch and join my adventures over at theMFDre

Let me know if you’ll be in Chicago for the marathon – I’m planning a blogger meet up!

{MF Dre}

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A Commitment That Shouldn’t Be Taken Lightly

Hello Healthy Happier Bear readers!! Are you thinking about training for a marathon? Are you already training for one, or a second one? Third? WHY? Get used to that question…Some people just don’t get it. They look at us like we are aliens, or crazy, or crazy aliens.  With horns. They think of 26.2 miles as a long drive, never mind trying to fathom it as a run! You are about to cross over into Superhuman territory…and it is awesome and you are welcome here! I am AJ from 5 Miles Past Empty, 3x marathoner, 1x Marathon DNF-er, 17x half marathoner.

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In my past life my marathon training had no moderation. I ran my first 26.2 in April of 2010, then my second in October 2010, and my third in December 2010.  Had y first DNS (Did not start) in November 2011 and first DNF (did not finish) in April 2012.  The only one I feel went well was my first. I am here to tell you what I learned while training for three marathons in a matter of 9 months, and then two not-so-great attempts.

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1. Training for a Marathon is a commitment not to be taken lightly. Sure you can just show up for a 5k, 10k, some of us for a 13.1 but if you just show up for a marathon you will get hurt. You will do damage, whether it is immediately noticeable as in blisters and muscle soreness or sneaky, long-term damage like ITB irritation, stress fractures, or plantar fasciitis (all just the tip of the damage iceberg).  So make a plan, there are some great free ones online or treat a veteran runner to coffee and talk training plans. Be honest with yourself about your time available. Identify your roadblocks (childcare, family responsibilities, work, travel, routes, weather-it all factors in). Once the plan is made this is where the commitment comes in…Hang it on the fridge and repeat after me: With this magnet I Thee wed…I promise to run and to rest, from this day forth…rain or shine, PMS or not, until I cross the finish line. And this is an awesome Segway into #2….

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2. Training for a Marathon works best when you make it a lifestyle change. It’s hard enough as it is, but toss in the late-nights out with friends, eating food that isn’t good for fuel and muscle repair, and trying to train is just a recipe for disaster.  The first few weeks of an 18 week training plan you may be able to get by with this. But come time for your mid-week long runs of 10+ miles and your weekend long runs in the teens and eventually 20 or more miles,  you are going to need your rest, recovery, nutrition, and mental fortitude.  So commit to making a lifestyle change, even if only for the 3 months you train for your 26.2. BUT…don’t totally deprive yourself. Treat yourself to that girl’s night out or glass of wine. It’s ok, in moderation.  Stay focused on your goal…which  leads me to #3….

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3. Set realistic goals. Enough said. I mean really, yes we all would love to BQ on our first marathon but is it realistic? For some yes, for others….notsomuch. And that is just fine. My “A goal” for marathon #1 (and 2 and 3 and 4 and all those to come) was to finish with a smile.  If you don’t finish with a smile then what is it all for? Of course you can add your “B goal” with a goal time, “C goal” with a second best finish time…however you chose to do it just make sure you set yourself up for success, not disappointment.  Find running gurus who can help you visualize and set your goals, which leads me to #4…
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4. Birds of a feather flock together…or run together.  It’s just easier when all your friends and family understand your goal-whether it be to win, to BQ, or to finish with a smile, their support is crucial to your success. Surround yourself with people who are positive.  Do what you can to find running partners. They will join you, stride for stride. They will laugh with you, cry with you, push you and pull you mile after mile…and you will find you are doing the same for them. It will blossom into an amazing friendship and better yet, if you actually share that first 26.2 miles together you will have forged a connection that will bond you for life…kind of like another “first” I often compare sharing a marathon to.  And on that note, you only have one first marathon…and you want it to be perfect.
 
If you follow these four simple pointers you will be well on your way to completing your first (and/or subsequent) marathon with a smile…and probably even accomplishing a time goal. And be aware that throughout this journey you will transform. You will slowly morph into a superhero of sorts. You will gain self-confidence, clarity, and strength that reaches all the corners of your life. So go ahead, make the commitment and drop me a line when you finish with a smile…

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My Marathons+Moderation Reflections

After a year of Marathons+Moderation guest posts, I’ve yet to share my tips and tricks. Maybe it’s because I’m still a bit apprehensive to call myself a marathoner as I’ve yet to break 5 hours in the New York City Marathon. Maybe it’s because even though I ran my first race almost 7 years ago I still hesitate before calling myself a runner. Who knew ten years ago that I would spend weekends traveling for different races or look forward to a weekend which includes spending 24 hours in a van with 6 girls and running over 16 miles across 3 legs.

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But, when faced with four hours of train travel and no internet connection, I figured I might as well put my time to good use. Just because I haven’t reached my own personal goal yet, doesn’t mean that some of my tips won’t help you reach your goal. Hell, one thing is for sure; I’ve loved training for two New York City marathons (2011 New York City Marathon recap and 2010 New York City Marathon recap)  enough that I’ve already signed up to do it again this year.

1. The More the Merrier Training for a marathon is never easy. If you’re a recreational runner, such as myself, you will spend at least 8 hours a week running each week during training, depending on your pace. While some of this time is best used to think and de-stress while you’re alone with the road or treadmill, waking up at the break of dawn to beat the heat is a lot easier with a friend. In fact, it also makes saying no to Friday night plans easier if all your friends are training for marathons too! Find at least one other friend, acquaintance, or even long distance internet pal who you can share stories, stress, build training plans with, and hopefully log miles with each week to help balance training. I’m blessed to live in New York City where it seems over half of my reader and blogger friends are training for marathons this year. There is nothing better than a group long run followed by brunch on a Saturday morning! Now if I only I can convince Athleta or Lululemon to move their long runs from Sunday to Saturday the world will be even better! If you live in NYC, three of my favorite running bloggers (Laura, Gia, and Jess) lead run clubs in the city each week! While I’ve been traveling this week I’ve enjoyed runs through Seattle and Portland with friends and co-workers!

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2. Use your resources The internet is filled with helpful sites and people ready and willing to offer you training tips and even training plans for your first or fortieth marathon. Take advantage of these resources, especially when they are free. Having a plan of attack will help you achieve your goal and ensure you are training efficiently and properly. As many of you all know, I’m thinking about this year’s marathon as third times a charm as the past two years of training have featured training plans that were less than perfect.

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    1. Run, run, run: The first year all I did was focus on running and logging the miles. Since it was my first marathon there was very little stress and lots of PDR celebrations as every long run was a new record!
    2. Cross train to the max: The second year I knew all about the importance of cross training but did a little too much. I was spending more time with my trainer and in fun, new workout classes than I was logging miles.

3. Twenties lead to trust If you’re body can handle the stress of a twenty mile run, I suggest you run at least two in “ideal” circumstances. Logging distance of 20 or more miles before the marathon will not only prepare your legs, lungs, and core physically but it will help prepare your mind. Running a marathon whether you are a 3:08 or a 5:08 runner is a very mental game. Last year due to an abundance of travel, I never logged a quality 20 miler where I felt rested, prepared and properly fueled. The year before, I ran 1 20 miler which included bridges and part of the NYC Marathon course. This left me feeling stronger than I did the following year when I didn’t have the trust in my training or body to stay strong when the going got tough. This year I’ve already ear-marked two weekends as hopeful “no travel” weekends so I can dedicate these two 20 mile training runs. My goal for these 20 mile runs is to include as much as the course as possible, which is a luxury since I am running a local marathon. If you’re running an out of town marathon, do your best to study the course and understand during which miles the toughest obstacles come whether that is hills, bridges, or steep decline. Do your best to map a run which will allow you to run a bridge around mile 24 if you know your marathon ends with a bridge.

4. Practice makes perfect This may be common sense but treat your training runs, especially the long runs, just like the race. Use the night before each week to figure out which pre-run fuel works best. If you find that coffee before a run works well one time, try to have it each week, along with the same pre-run food. Focus on running steady and constant, minimizing stops for pictures, to say hello to random friends you run into, or breaking up the mileage. If your goal for the marathon is to run without stopping, that should be your goal for a long run. In the same vein, if your goal is to keep a 10:10 pace, then make sure you put together a plan that trains you at that speed for your long runs. Your legs and body need to be accustomed to running at your marathon pace.

5. Treat your body well Logging 30-60 miles each week is tough on your body. It isn’t something that its accustomed to unless you run marathons each month, like my lovely friend Laura. Therefore, it’s important to treat your body well and thank it for the hard work. Spend more time foam rolling, soaking in Epsom salts, fueling your body with healthy food, sleeping, and drinking plenty of water during this time of year. I am also a huge advocate of investing in massages, pedicures and preventative physical therapy sessions to make sure everything continues ticking

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