RaceReady News

Question: Mary, I'm preparing for a December marathon, my second. I want to qualify for Boston, which means an 8-minute pace since I'm 45 years old. I've always heard that you should start out "slow," but I'm not clear what this means. Should I run slower than an 8:00/mile pace and make it up later on? For how long would I hold that pace?
Thank you, Dan

Answer: I think when you hear to start out "slow", most runners actually mean that you really need to be careful not to go out too fast! One of the more common mistakes that beginning marathon runners make is to get caught up in the excitement of their marathon and start out 30 seconds or so per mile faster than their goal pace. This is easy to do since you are on the starting line as a tapered well-trained runner who feels great. I would recommend starting out no faster than 5 to 10 seconds per mile faster than your goal 8:00 minute pace.

Also, your pace should be dictated somewhat by the course. For example, if there are long gradual downhill stretches in the course, I recommend taking advantage of them and running at a faster pace. Similarly, you should take it easier on the uphill stretches and run according to effort. Don't be too concerned if you "lose some time" on the uphill portions of the course. If the course is relatively flat I would recommend trying to get into your marathon pace for the first 15 to 20 miles. Then if you are really feeling good, go ahead and pick up your pace a little if you want. I find that generally the most successfully completed marathons are the ones that are fairly evenly paced.

I wish you success with your training & on race day may you reach your Boston qualifying time!
Cheers, Mary

Posted by mary button at 2:58 PM | Permalink | Comments (0)

Question: I'm a 53 20+mi/wk runner and had been doing fine till about a month ago, when trying to sprint past a runner, I pulled a hamstring. I wasn't aware until later when it cramped. My physical therapist said it didn't sound serious enough to be seen and just rest. I've been riding, and that doesn't seem to bother it...is that OK? I've done some walking and when I tried to run again, I could feel it a little. How do you know when it is safe to run again, and is there anything else I should/can be doing in terms of therapy, or replacement exercises or weightlifting? Any ideas on how to avoid/train in the future to prevent this again? Thanks so much! Ellen

Answer: Hamstring muscle pulls can be very frustrating as they often take weeks to heal! Some years ago a friend of mine suffered a hamstring pull. He would think it was healed after 3 or 4 weeks and then he would do a track workout and re-injure the hamstring. This went on for quite a long time before he realized that he needed to forego the track workouts for several months until he was completely healed. My friend was also in his 50s when this happened.

As we get older, our muscles & tendons lose some of their elasticity. I suggest that you try to incorporate a gentle stretching routine into your training program. This may help prevent pulled muscles in the future. I also find that it takes longer to warm up as I've gotten older. Currently I begin all of my morning runs with a 5 minute walk. I find that in the mornings my legs are tight and I need the walk to loosen up before I attempt running.

As far as when it is safe for you to resume running, I recommend "listening" to your body. If you can feel the pull, you probably need to allow more time for healing. I think starting off with walking and gradually incorporating running into your routine would be be a good idea. Swimming is also a good cross-training exercise.

I hope you find yourself back into your usual running routine soon.

Cheers,
Mary

Posted by mary button at 2:15 PM | Permalink | Comments (3)