RaceReady News

Question: I am a 48 yr. old female running about 30 miles per week. I have been running for about 3 years. I am 5'10"tall and weigh 147. I have a slight frame. What would be a good weight for me to aim for? I would like to improve my times (marathon 4:21 PR). Also could you give some advice for keeping iron stores and hemoglobin up in blood? I currently take an iron supplement but my hemoglobin is low. Any good foods you can recommend? Also do you think the Zone Diet by Barry Sears is good for runners? Thank you very much for your advice. Sherrie

Hi Sherrie:
You are asking a fellow 5'10" female runner! I also have a slight frame. I found that in my competitive days of yester-year, I ran my best times at a running weight of 125 lb. However, that is definitely on the slender side, and I do not recommend that weight for most 5'10" female runners! These days I continue to run 30 to 40 miles per week and weigh between 125 and 130 pounds - but I am still quite slender. I would think that if you gradually lost 10 pounds, to 137 pounds, that might be a good running weight for you. You will find your unique ideal running weight, which varies from one person to another. It will be a weight where you are light, but still strong. You do not want to lose well-toned muscle just for the sake of losing weight.

As far as your nutrition concerns, I recommend taking a daily muti-vitamin. Foods that are good iron sources include beef, brocolli, and raisins. I enjoy cooking and when I am feeling tired or anemic I prepare a brocolli-beef stir fry dinner. I am not familiar with the Barry Sears Zone Diet so I will not offer an opinion on that subject. I do know that a diet high in carbohydrates worked for me during my high mileage marathoning days.

I hope this helps and that you have more marathons in your future! Stay healthy!
Mary

Posted by mary button at 1:57 PM | Permalink | Comments (1)

Question: If you hit the wall syndrome at 20 miles what is the best way to get through that stage and finish the marathon? I've heard so much talk about the last 6 miles, but not very much information on how to get through them if you're running into a problem.

Answer: Fortunately for me, I have never "hit the wall" in any of my 26 marathons. So my answer to you does NOT come as a "Survivor" of "Hitting the Wall." That being said, I ran my first 4 or 5 marathons before energy gels came on the market. My energy level was significantly higher during the final stages of the marathon in the 21 or 22 races I've run since the advent of GU. I think proper nutrition and hydration can help prevent hitting the wall.

The final 6 miles of the marathon are tough, no mistake about it. I think developing strong mental skills and focus can help prevent bonking. I've learned to think of the marathon one mile at a time when I start to tire. It's a mind game that I will play with myself. For example, at mile 22 I will say to myself, "Focus on getting to mile 23." That becomes my immediate goal and I concentrate on just that, instead of the 4 miles, (which seem like infinity!) left to go.

I also like to distract myself from the physical pain of the marathon by concentrating on something other than running. During one of my recent marathons, I ran the final 6 miles in honor of people that I know and love. For example, mile 20-21 I dedicated to my grandmother and concentrated on the many pleasant memories I have of her. Then mile 21-22 I thought of my sister and the laughs and good times we've shared. Etc.

Finally, I think being well rested before the marathon is important and I advocate a good taper before race day.

I hope this helps!
Gotta run and gotta rest!
Mary

Posted by mary button at 11:28 AM | Permalink | Comments (0)

Question: I've currently been training for a marathon that's a month away (Ogden Marathon) this will be my second marathon. I ran the last one in 3 hours 47 minutes, which I was on a 3 hour 15 minute pace, but was very fatigue after the 20th mile (probably called the wall syndrome), because I don't think I ate properly during the run (only half of a GU), but I did drink a lot.
I've been running three times a week, usually 10 miles two times during the week, and a long run on Saturday (I try to do tempo running in one of the runs). Now I plan to run 4 times a week for the last three weeks, my goal is to qualify for the Boston Marathon at 3 hours and 15 minutes (age 35 by the next Boston Marathon). On my last three long runs I've ran 19, 16, and 20 milers.

What distance do you recommend I do for the next three Saturdays? I want to be running strong at the end, because in my long run training I'm at the 3hour and 15 minute pace. I take my first energy gel about a mile into the run and then one every half hour after that. Any advice you can give me I would appreciate. Kory

Answer: It sounds like you are doing the right training for your upcoming marathon! The best length of the longest "long run" varies with individuals. Personally, I felt stongest and in best "marathon shape" if I was able to do 2 to 3 long runs in training at 20-22 miles. Also, I found that a good taper is very important. My last long run would be 3 weeks prior to race day. Taking a GU every 40 minutes worked for me. I also tried to drink plenty of an electrolyte beverage on the weekends when I was running long. I hope this helps and that you achieve your Boston qualifying time!

Posted by mary button at 11:10 AM | Permalink | Comments (0)