RaceReady News

Question: What's the best way to handle knee problems? I've been running 4 miles a day, 6X a week, for at least 2 months and over the weekend, I experienced some pain in/around the kneecap area while running hills....so I move to the track and was fine for 2 days, but today the pain came back while running on the track...what do you advise? Thanks so much for your time. Thanks, Kathy

Answer: Hello Kathy:

There are several possible causes of your knee pain. These include:

-Running in shoes that aren't "right" for your running style.

-Running in shoes that have too much mileage in them.

-Running with poor running form.

-Biomechanical causes, which can usually be fixed by getting running orthotics.

-Weak muscles in quadricep muscles, which put pressure on your knees.

I suggest you go to a local technical running and have them evaluate your running form. Perhaps they can make a suggestion for you. If this doesn't help, you may want to see a Sports Specialist.

Meanwhile, remember RICE for injuries:
REST
ICE
COMPRESSION
ELEVATION

I hope this helps!
Mary

Posted by mary button at 5:32 PM | Permalink | Comments (0)

Question: Hi Mary--
How do you "carbo load" in the week leading up to a marathon?
I've heard of people taking Ensure for extra carbs in the week prior?

Angela

Answer: Hi Angela:

I keep it fairly simple. I make sure to eat slightly larger portions when I am carbo-loading the week before the marathon, especially the dinner two nights before the marathon race. Also, I try to eat at 60 - 70% of my calories as carbohydrates the week before the marathon. This is a higher proportion of carbohydrates than my usual non "carbo load" diet. And, it is very important to drink plenty of water and also electrolyte beverage the week before the marathon. I hope this helps!

Cheers,
Mary

Posted by mary button at 3:08 PM | Permalink | Comments (0)

Question: Hi Mary, I just read your article in the Shippensburg University Magazine. I am a recent grad of Shippensburg myself. I found your article to be truly amazing. I have always liked running, in high school I was better than I am now. Now I only run on a treadmill, and I don't run more than 20 minutes at a time. Do you have any advice on how to improve my running? I even found a running club near me, but I want to get some experience before I start running with them. I know I can do it, I just need the proper advice. I just started a full time job and have been thinking of active things to do in my spare time, after reading your article I am convinced this is exactly what I need. I work out regularly so I am in good condition but I want to take this further and really become determined, and of course have fun. I look forward to hearing from you! Take care.
Mary Ellen

Answer: Mary Ellen:

Thanks for the question, fellow Shippensburg alumni! My advice for you would be to start running on your own gradually. If you can run on a dirt trail it will be easier on your body than running on pavement. Since you sound like you are already in decent shape, you can probably start out by walk / running 15 minutes or so every other day. Try to keep increasing the amount of time you are running vs walking until you can run 15 consecutive minutes. From that point, add 5 more minutes of running so you are running 20 minutes. Do that for a week or so, and then increase your mileage again to 25-30 minutes. When you are comfortable running for a half hour, you will probably feel confident enought to join a running club. Most running clubs welcome runners of all abilities.

I also suggest you pick a local 5K race to run within the next few months. I find having a goal helps making the training more fun & rewarding. Also, I recommend you develop a stretching routine and stretch your muscles after your running workouts.

I hope this helps and you enjoy many happy healthy running years. I certainly have.

Cheers,
Mary

Posted by mary button at 9:42 AM | Permalink | Comments (0)

Name: Phil

Question: My last long run (20 miles) in marathon training can be done in a race; should I try to run it at my planned marathon pace (8:00/mile), or should I run it more slowly? I don't want to use up energy needed for the marathon, but I also want to get my body used to running marathon pace.

Answer: My thoughts are that you should not run the entire 20 mile training run at race pace. I think you should wait until the marathon race to do that distance at goal race pace. However, I am a firm believer in incorporating some race-pace training in your long run. Often times, I would run a 1/2 marathon at race pace with 2 or 3 miles easy warm up and 2-3 miles easy cool down afterwards. Perhaps you can do this in your 20 miler: run the first 3 miles easy, followed by 14 miles at race pace, finishing with 3 miles easy. This will give you practice at running long at race pace, but not tire you out for your goal marathon.
Have a great marathon & I hope you achieve your goal!

Posted by mary button at 2:57 PM | Permalink | Comments (0)

Question: Hi Mary,

I am training for my first marathon, but have trouble with frequent side aches. I have given up eating/drinking (other than a little water) before my runs, but still have issues. Any suggestions on what else I can do? If I get a side ache, they are frequently so bad that I must stop running altogether, which is very frustrating. Thank you! Greta

Answer: I did some research, and here is what I found. Personally, I have rarely suffered from side stitches. The only time I can remember is when I would push myself on my hill run and was really breathing hard.
The side stitch is especially common among beginners who are still adapting to the demands of running and may have weak abdominals. But even elite runners get stitches.

What causes stitches is a spasm of the diaphragm, the muscle that controls your breathing. When you’re running too fast or too hard, the diaphragm is deprived of oxygen which results in the spasm. Or another cause is when you breathe exceptionally hard, it forces the diaphragm downward and the ligaments that connect the diaphragm are stretched. Result: Pain.

Whatever the exact cause, if your breathing too hard while running, the diaphragm can often bark back with a stabbing pain. Sometimes in a race you’ll be pushing hard to catch another runner and the straining can cause a stitch. This can also frequently occur when racing downhill because the jarring motion tightens the abdominal muscles. Or, if you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Sometimes drinking very cold water during a race has been known to cause stitches.

If you’re hit with a stitch, the best remedy is slow down or stop. Don’t panic, concentrate on getting your breathing under control by belly breathing. That is, force your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths when you inhale and exhale forcibly. Usually this works within a minute or so, but if the pain is just too much to endure and you’re forced to stop, bend over and raise your knee on the side of the stitch while pressing your fingers deep into the painful area and tightening your stomach muscles. Or just walk while belly breathing.

Try and practice belly breathing on shorter training runs so you’ll be prepared for the next stitch. Also, try doing abdominal work after every run. Do bent-knee sit-ups to strengthen the abdominal muscles. Or crunches. Also, make sure you don't eat too close to a run.

I hope this helps.

Posted by mary button at 5:02 PM | Permalink | Comments (0)

Question: I'm training for this year's Boston Marathon (my first) with Dana-Farber Marathon Challenge. Given your experience on the Boston Course, I'd like your opinion on pacing myself during the race. I'm hoping to run just under 4 hours which seems like a good possibility given my training on the course. However, I've been told it's easy to start out too fast. Should I try to run slower then do negative splits (on the hills?!) or try to run evenly paced or take advantage of the early downhills? Since this distance is new for me, I'm not sure how fast I'll be doing the last 6.2!
Thanks! Linn

Answer: Boston is a wonderful marathon. I refer to it as W.G.M. (World's Greatest Marathon.) The excitement of all your fellow runners, plus the wonderful spectators along the course, coupled with the history of the race really make it a remarkable experience. That being said, it is very easy to get caught up in the excitement and start off too fast, especially since the first few miles are downhill. I would recommend running a fairly even paced race. Do not go out too fast. Instead, go out at your "goal" pace. You may want to pick up your pace a little bit after you reach the half-way point. That way you have a little margin for slowing down on the hills to come. The hills in Boston aren't that bad, it's just that they occur late in the race when your legs are already fatigued. That being said, most runners have to run those miles (between 16 and 21) somewhat slower than most of the other miles of the race. The last 4 miles are downhill into the finish. I hope this helps and that you enjoy the Boston Experience! Mary

Posted by mary button at 3:32 PM | Permalink | Comments (0)

Question: Hi Mary:
When breaking in new running shoes we often worry first about blisters. Can new shoes cause your legs to become unusually tired as well?
from Marcia

Hello Marcia: I have found that I like to break in shoes by wearing the running shoes for a few hours each day (not running) for about a week before I wear them for running. Actually, my personal experience is that my legs usually feel LESS tired when I wear a new pair of running shoes. However, I can easily understand how a new pair of shoes can leave your legs feeling tired at first, especially if they are a stiffer, heavier shoe than your previous shoes.

Posted by mary button at 4:33 PM | Permalink | Comments (0)

Question: Mary, I am less than 1 week away from running my first long distance race and yesterday I injured what I believe is my left achilles tendon. I stopped immediately and starting icing. I am very disappointed and do not want to miss this race but I also don't want to make the injury worse. It is now 24 hours later and although I walk without a limp I can feel the tendon grab. Other than not running do you have any advise? Thanks, Charlie

Answer: Hello Charlie:

I am sory to hear about your achilles injury. You mention that you are less than a week away from a "long distance" race, but didn't mention the distance. I know it is all relative, but I would be cautious of entering a race with an injured achilles. I advise the standard RICE treatment for your injury:
R- Rest - Don't run on it until it is noticably better
I - Ice - Ice twice a day
C - Compression - perhaps you can wrap it with an ace bandage
E - Elevation - try to keep it elevated

I know it probably isn't much consolation, but keep in mind if you can not do this particular race, there should be plenty of other opportunities to race. I've noticed that there are an ever increasing number of races on the race calendar these days. Hopefully, though, you will be better for this week's race and can participate in it. I'll keep my fingers crossed for you. Mary

Posted by mary button at 2:50 PM | Permalink | Comments (0)

Question: Hey Mary,

I'm new to running and a heavy sweater. I've done a half marathon and have a full scheduled in Feb. Normally, I do most of my running on the treadmill just given the amount that I sweat and just for my joints sake as well as it's easier for me.
But, my question is regarding clothing for the marathon. I sweat like crazy! Not a dry place on me after a long run. I ring out my clothes and copious amounts come out. But, I know it will be cold for this race and am wondering what kind of wear I should be getting for colder weather. I just don't know which of your products would be best for me. I live in Atlanta and the marathon is in Pensacola FL.

Thanks for your help, Adam

Answer: Adam, I would recommend a long sleeve CoolMax shirt. We at RaceReady offer a great shirt that is ideal for people that sweat a lot. It is our style #4000, and is our original long sleeve shirt which we have been making for 12 years now. It is more of an "open" mesh than most CoolMax that is currently available in the market these days. The drawback is that it DOES get pilled. However, it is very breathable and you can also regulate your temperature by easily rolling up the sleeves if you get too hot. I hope you have a great marathon! Mary

Posted by mary button at 2:45 PM | Permalink | Comments (0)

Question: I just finished my first marathon last week and want to run another in the spring 08.
I am taking a week off, but what should I do between now and when I start official training 18 wks prior to my marathon? Should I work back up to my pre-marathon weekly mileage (40-ish) or go lower/higher?
From, Kat

Answer: In the years when I was running marathons, I often did 2 or 3 marathons each year. My recovery from the marathon was basically a taper in reverse. I would gradually reduce my mileage the month BEFORE my marathon race, and then I would gradually increase my mileage the month AFTER my marathon race. I would also take it "easy" for awhile following my marathon, and not concentrate on any serious speed work. Usually by 6 weeks after the marathon I felt back to normal and was able to run my usual training weekly mileage. I hope this helps you. Mary

Posted by mary button at 2:33 PM | Permalink | Comments (0)

Question: Hi Mary,

I'm training for my first marathon (6 weeks away) and I'm receiving competing recommendations on how many long runs (18-20 miles) I should complete. I have already finished one 18 and one 20 and according to my New York Road Runners training schedule, I need to compete 2 more, although many veteran marathoners tell me the opposite. Thoughts?
Thanks,
Jean

Answer: Hello Jean:

I would probably just do one additional long run in the range of 20 miles. Personally, I like to do my last long run 3 weeks before the marathon, and then really cut back on your mileage and rest for the race. Doing 3 long runs (of approximate 20 miles) during marathon training has worked for me. Doing too much more than that has sometimes left me feeling flat & worn out for the big marathon race. I would rather be under-trained than over-trained for a marathon. Developing strong mental focus skills has also proven helpful for me.

Wishing you success!
Mary

Posted by mary button at 4:33 PM | Permalink | Comments (0)

Name: Marcia

Question: Hi Mary: I'm following a marathon training schedule and I'm overdue for my 21 mile run. Two weeks ago I pulled a calf muscle. Laid off the running for a week, used the eliptical cross trainer instead, found the calf still failed me and rested another week with longer periods of no exercise. I have had two successful short runs on the treadmill this week(6 and 9 miles). TOday I tried my first road run (7 mile). Calf acted up at mile 3. I walked a little and was able to run through it and finished. Following the run the calf is tender and stiff. Now my question ... since I'm getting anxious about completing this next long run should I push it this weekend or hold off. The marathon is 7 weeks away. I've done distances up to 20 miles in the training. I've over trained during the week which I am sure contributed to the injury. I've worked hard though and I would like to feel strong and ready for the race. It is my first and I want it to be a good experience for me. All the literature I read says you should break for 4-8 weeks from running. I don't feel I have that kind of time to spare in training for this marathon. What would you advise?

Answer: Hi Marcia: I would recommend that you try to get another 20 mile (or close to that distance) run in before your marathon, which is less than 7 weeks away. However, if you are experiencing pain when you are running, you would proabably be better off backing off and NOT running. Sometimes when you push yourself while injured, you make things worse and then it takes even longer to get better! It might be a good idea to let yourself heal and recover from the injury and perhaps do a different marathon a few months later. I don't know if this is possible for you, what with your commitments and travel plans, etc., but it is just a thought. If you have pain doing shorter runs, your first marathon will probably not be a good experience for you! You'll have to listen to your body and make the decision.

Posted by mary button at 1:59 PM | Permalink | Comments (0)

Name: Susan
Question:
I have developed rapid, acute onset of Achilles Tendonitis (never had it before). These symptoms have shown up all of a sudden. When I get up in the morning, I can hardly walk. Once I get walking, the "crippled looking walk" disappears and I can walk normally. However, if I sit down and work at a desk for as short as half an hour, the same symptoms appear as early in the morning.
I want to get on top of this ASAP. Do I go to a podiatrist right away, or is there some miracle home remedy that I can do?
Thank you very much for your help. I am not a runner, but I walk for an hour every morning at a fairly fast clip. I also started going to a trainer 3x a week about two months ago; the symptoms appeared AFTER I started weight/strength training.

Thank You,
Susan

Answer: Susan, I am not a medical expert but I do think getting an early diagnosis is very important! I've never experienced the type of injury you describe, so I can not be much help, unfortunately. It is hard to know how to treat an injury unless you know what the injury is! I would recommend seeing a Sports Physician as soon as possble for a diagnosis. Also, I would recommend NOT doing any weight training until you get "the OK" from your doctor. I hope you are better soon!
Mary

Posted by mary button at 1:53 PM | Permalink | Comments (0)

Name: Lynn
Question:
I am sixty years old and will be doing a marathon in about a month after several years of not racing. I would like to qualify for Boston (at 4:30, but after not racing for so long I am wondering if I can do it. My former pace was 6-6:15 for a race at any distance and now I am closer to 9:30-9:45. How much is aging and how much is not racing. Does it sound like I can do this? I have been following a training schedule and have done several 20 milers, but they were not very pretty in the heat and humidity.

Answer: Hi Lynn: It is very challenging to try to qualify for Boston! I wish you success. I would try to do one long run at close to your race pace and see how you do. Maybe run a few miles easy and then 13 miles at slightly slower than marathon goal pace. That might indicate how realistic qualifying will be. Another idea would be to enter a Half Marathon Race and see if you can run it at close to your Marathon Goal Pace. That would be a good indicator for you. Otherwise I would recommend doing most of your long runs at an easy pace. Make sure you get plenty of rest and taper before your marathon!

Cheers, Mary

Posted by mary button at 1:39 PM | Permalink | Comments (0)

Name: Brian

Question: Mary, I am training for my first marathon. I want to run Disney in Jan08 and I plan to do this sub 4:00. As part of my training, I am also thinking about running the Akron marathon Sept 29th and plan to use this as a training type run with no pressure at all on time -more of a dry run. I started running half marathons last year - 5 in total and have run the Cleveland 1/2 this May with a time of 1:50. My question is, as this will be my first full marathon, do you think running Akron slow Sept 29th will be too much before Disney in Jan? Let me know your thoughts, I am currently using Hal Higdons marathon Novice 2 as my training plan.

Answer: Since you ran 5 Half Marathons in the past year, I think doing both your Akron marathon in September and Disney 3 months later would probably be fine. I think your idea of focusing on the Disney Marathon and just running the Akron marathon easy would be the way to go. I would also recommend taking a full week off from running after the Akron Marathon. Even though you plan on running Akron easy, a marathon is still 26.2 miles and your body needs to rest before you continue your training for your goal race. Also, I think a sub 4 hour marathon sounds realistic for you, given your 1:50 half marathon time. I wish you success in achieving your goal. Cheers, Mary

Posted by mary button at 12:40 PM | Permalink | Comments (0)

Name: Kory
Question: I just ran Boston in 2:57 (PR from a 3:02) and was way conservative. I had a brown code alert at mile 9 that took off two minutes and a slow start, because I couldn't weave in and out of traffic. I was conservative because of the weather. But I regret that because I feel I could have run under 2:50.

Two questions:
Question 1
I did speed work in training for Boston which was 6 to 8 yasso 800's pretty much once a week alternating with hill repeats, and a tempo run of 6-7 miles on another day. Do you think that doing mile repeats would be better than the yasso 800's if so how fast would you recommend running them?

Question 2:
I believe I can get under a 2:50 and think I might run either Top of Utah, St. George or Des New Marathons. What's a good strategy to run this time?

Answer: First of all, Congratulations on Boston! That is a great time, and I heard the conditions were pretty miserable.
I would recommend alternating the speed workouts. The variety helps keep you fresh mentally and doing both mile repeats and 800s are both good speed workouts for marathon training. Personally, I have run the St. George Marathon but not the others you mention. I think St. George is a beautiful marathon course, plus it is fast if you practice your downhill running. (It's my PR course 2:42 in 1996, and I've broken 2:50 4 different times there.) However, you really need to practice running downhill and strengthen your quads so they don't take a beating. The race fills up quickly, so register right away if you plan to do that marathon.
Wishing you success.
Cheers,
Mary

Posted by mary button at 1:58 PM | Permalink | Comments (0)

Question: Do you train alone? - How can I stay motivated to run long distances alone? I have recently relocated and can't find anyone to train with on long runs. Any advice would be appreciated. MaryAnn

Answer: I do indeed do some of my running alone. It is nice sometimes just to be by myself with my own thoughts. I can concentrate on the scenery and run whatever pace I feel without worrying about going either too slow or too fast for my running companions. That being said, I DO also do plenty of running with company. I find especially when I am training for a marathon that it is very helpful to have a running buddy. Running with a companion makes the running time go by quickly. I find that we spend most of the time having good discussions as the miles fly by. Is there a running store near you? Often times running stores can provide you with information on other local runners & running clubs.

If you absolutely cannot find running company, try to keep focusing on your goals - this should help you stay motivated. Keep positive thoughts as you are running. Think of how much stronger you are becoming, etc. I also like to reward myself following a long or difficult workout. Make a bargain with yourself, such as "If I finish this 15 miler, I will treat myself and buy a CD I really want."

I hope this helps!

Posted by mary button at 2:00 PM | Permalink | Comments (0)

Question: How long do you have to be a "runner" before you can even think about training for a marathon? Laura

Answer: As a general rule, I believe that you should have a running base of a full year before you attempt to train to run a marathon. My answer assumes that you are planning on training to run the marathon, instead of walking the marathon. You will be less likely to get injured and more likely to have a favorable training experience if you have been running for a year. I also recommend training for a Half-Marathon first before you train for a marathon. That way you will gain valuable experience at running long runs and "get your feet wet" so to speak before you embark on training for a full marathon.

Posted by mary button at 1:53 PM | Permalink | Comments (0)

Question: I have been running for years, 54 years old. Now training for another marathon. My hips get sooo tight after mile 8 and the backs of my legs ( at the very top are extremely tight.( They lock up and I can hardly run. What should I do?
Thanks,
Dian

Answer: I am a believer in massage therapy. I find that it is a necessary splurge for me when I am training for a marathon. Hopefully you can find a massage therapist that has experience with runners. Especially as I've gotten older, I find a massage every 2 to 4 weeks really helps to keep my muscles loose & relaxed. I view my massage as a preventive measure, and justify the splurge by realizing I am probably saving on some medical expenses if I didn't have the massage. In addition, I would recommend doing some stretching exercises that focus on the hip flexors. You can find some good stretching routines easily by searching online, or you may want to invest in a good stretching book. I hope this helps and that you can do your long runs without pain!
Mary

Posted by mary button at 10:33 AM | Permalink | Comments (0)

Question: I would like to try to run 2 marathons within a 7 day period. The first will be a goal race (trying for a PR--current PR is 3:47) and the second would be for fun and to help pace a group hoping for a 4:30 finish. I have run 7 marathons (all in the past 2 years), with 4 of them done within 8-11 weeks of each other. My questions are: is this a completely insane idea, and if I do decide to go forth with this personal challenge, what should I do in terms of recovery and preparation, in the week between the 2 marathons? I am 39 years old and am pretty fit (spent many years as a personal trainer/fitness instructor). Emily

Answer: The 2 marathons within 7 days sounds like a bit much, but there have certainly been similar challenges accomplished before! My advice is to "go for it" but use some caution. The PR marathon is your focus and you will be tired from the effort. I would probably not run too much, if at all, between the first & second marathon. Perhaps a 20 to 30 minute walk / jog would be a good workout, just to loosen up the legs. You should also try to get plenty of sleep that week and be sure to drink plenty of fluids and eat nutritious meals. This will help your body be prepared for the challenge; it sounds like your mind is already getting prepared. Good luck!

Posted by mary button at 4:18 PM | Permalink | Comments (1)

Question: Mary: I have run 4 marathons with a PB of 3:57 I need a 3:40 to BQ. I have never done any speed work in training and I am cosidering joining a track team at a local running club to try and improve my time. Do you have any suggestions? Do you think this is worthwhile? Do you have any other ideas in which I can improve my time? Can you recommend a good, preferably flat, marathon that may help me achieve my goal? I am from LI NY and I have run Hartford, NJ, Steamtown and Philadelphia and I have my eyes on Delaware for the Spring. I really appreciate all the advice you can give me. Laurie

Answer: I think joining a local running club & doing some track workouts is a great way to improve your marathon time! A good track workout for marathon preparation is repeat miles. Run the mile 30 seconds faster than your marathon goal pace and take an easy recovery lap. You should start with 2 or 3 repeats and build up to 5 or so. Your running club may have a variety of different track workout options. The effort on the track should be hard, but not "all out." Remember, track workouts aren't races, and you don't want to overdo it and risk injury.

Another favorite workout of mine that helps build speed was a hard training run in which I would incorporate 4 sets of 5 minutes hard / 2 minutes easy during the middle of the run. Any faster paced running you do will help improve your racing times....

I am from the West Coast and so unfortunately I don't have much advise on fast east coast courses. On the west coast I can recommend a few fast courses: California International Marathon in Sacramento in December, Tucson Marathon in December, St. George Marathon in Utah in October.

I hope this helps and that you qualify for Boston!
Happy Holidays,
Mary

Posted by mary button at 2:26 PM | Permalink | Comments (0)

Question: Mary, I am running my first marathon in 20 years next month. The gels and other fuels available today were not available 20 years ago, and the choices are confusing. One very reputable company says gels are good for the first 2 hours, and after that you must take a formula that includes some protein, (they make one of course) otherwise you will cannibalize your own protein, and increase the chances of hitting the wall. Yet I have seen many people comment they have great marathons just using gels and electrolytes for the duration. Do you have any thoughts on this? Sam

Answer: I have not heard of that protein "logic" before. Of course, it may hold some validity, but I am only telling you my own experience. I have found what works for me is to take a gel every 40 to 45 minutes during the race. My personal gel preference is GU "Just Plain" - it is fairly bland with a slight taste of vanilla. I find it easy to ingest & it doesn't upset my stomache. I also like to drink just water the first 10 miles and then drink the electrolyte drink on the course at most of the remaining aid stations. Again, we are "experiments of one" so what works for me may or may not work for you. Practice different nutritional strategies in your long training runs, so you will know your personal nutritional game-plan on race day. Wishing you success!
Mary

Posted by mary button at 2:24 PM | Permalink | Comments (0)

Question: Hi Mary!

I'm a trail runner and I'd like to do a 50 mile endurace trail run next year. My problem is I eat low carb, so the endurance part is very hard. I've lost 230 pounds and carbs were my weakness. I've added in a few good carbs, pumpkin, berries, flax meal, oat bran and wheat germ. I'm kind of afraid of carbs, but I know I need them for endurance. Oh, I also eat a half of a banana before a run and some grapes when I'm out running. Any suggestions?

Thanks!
Carol

Answer:
Hello Carol:

I would suggest that you eat plenty of good carbohydrates for the endurance & energy to get through your training. The energy gels are quite popular and work for most people. You may want to try them, if you haven't already. Fruits & veggies are good carbs that should provide you with energy without putting on the pounds!

Good luck!
Mary

Posted by mary button at 1:44 PM | Permalink | Comments (0)

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)

Question: Mary - I am training for my 3rd Chicago marathon. My half marathon time PR is an 8:30/mile pace. Yet, when I run a full marathon, my PR time is a 10:47/mile pace. What should I be doing to narrow this difference? More speed training? More long runs? Kenyan gene therapy infusions? I start out my marathons attempting a 9:30/ mile pace, but I just peter out the last half. Bob

Answer:
Hi Bob,
Definitely go for the Kenyan gene therapy infusions! Just kidding....

Slowing down during the latter stages of a marathon is a very common phenomenon. There really isn't an easy solution because 26.2 miles is a long way to go at a steady pace! That being said, I suggest that you start out at a pace SLOWER than your goal marathon pace. Maybe start out the first few miles at 9:45 and then eventually pick it up to 9:30. Perhaps this will leave you with more energy during the final miles.

Personally, I find nutrition plays a key role during marathons. My first 3 marathons were in the days before the energy gels came on the market. The last 4 miles of those first marathons I slowed down a full minute per mile. My next 23 marathon were after I discovered GU. During a marathon I take a GU every 40 minutes. I also drink the electrolyte drink that is offered on the course. Usually I drink water for the first half of the marathon & the electrolyte drink for the last half. We're all different, but this is the nutritional strategy that has worked very well for me.

I don't know how many long runs you do in training. I would suggest that you do at least 3 long runs of 20 to 22 miles. This way your body will be trained for running for a long period of time and hopefully this will help you on race day. You should have the confidence and know that you can do it!

Wishing you steady-paced marathons in your future!
Cheers,
Mary

Posted by mary button at 5:21 PM | Permalink | Comments (0)

Question: Hi Mary,

I run about 3 Marathons(3:20pr) a year and follow my own training schedule (I adapted from Runner's World and The Furman Institute). After 16 weeks of hard training for a marathon, I take it easy for a few weeks, then I'm not sure what I should be doing with my runnning. Any suggestions on training plans between Spring and Fall marathons? Karen

Answer: Hi Karen,

I think the time in-between marathons is a good time to take a break from the long runs. I know when I trained for marathons I did look forward to my weekly long run. However, the long run would eventually take it's toll, both physically & mentally for me. I looked forward to NOT doing a long run for a month or so after a marathon! I suggest you use this interlude to do shorter runs; maybe switch gears and train for a 5K.

I find that in the winter months in between marathon seasons, it is a great time to cross-train. Weight-training, and developing strength should help you run better & reduce your risk of injury. I also usually take a week off from running during the holidays. I've found that taking periodic "breaks" from running, helps keep you from "breaking!"

By the way, your 3:20 Marathon is a great marathon time! Your training program seems to work for you!
Congratulations!
Mary

Posted by mary button at 5:10 PM | Permalink | Comments (0)

Question: Hi Mary,
I'm training for my 3rd marathon and am hoping for a PR. I ran my first in 5:20 and my 2nd in 4:07. I'd like to shave off the seven minutes (or more)this time around so I've graduated to a more intermediate training schedule. Besides incorporating an additional long run and 5 days of running per week, I have also extended the length of my training schedule giving me more recovery time between long runs beginning at 15 miles. Do you think this is OK or is there something significant about the ubiquitous 16 week schedule?
Thanks, Janey

Answer: Hi Janey:
No, I do not think marathon training programs are "set in stone." In fact, I know of marathon runners that adopt training programs that range in duration from anywhere between 3 months and 6 months. The important thing to remember is to increase the length of your long run gradually. Personally, I found that I ran my best marathons if I could get in 3 training runs of between 18 and 22 miles each prior to the marathon. I also believe in the importance of rest. This is especially true if you are fighting nagging injuries or are under stress due to work responsibilities or family pressures. You really knocked off a lot of time from your first marathon to your second! I think knocking off those 7 minutes for your third marathon sounds like a reasonable goal and I wish you success! Please drop me a line and let me know if you achieve your goal!
Cheers, Mary

Posted by mary button at 1:01 PM | Permalink | Comments (0)

Question: What and how often is the best thing to eat during a marathon?
Donaa W.

Answer: There is no "one size fits all" answer to this. You need to experiment during your training runs and see what works for you. I also suggest that you find out beforehand what fluids or gels or other food items will be available on the course. You can then make certain these nutritional items agree with you before you step on the starting line.

Personally, I eat a bagel and coffee or an energy bar and coffee in the morning on race day. Then I take GU (just plain or vanilla work best for me) every 45 minutes during the race. I will also drink the electrolyte drink during the final half of the race. I hope this helps!
Mary

Posted by mary button at 5:09 PM | Permalink | Comments (0)

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)

Question: I am a new runner. I am training for a marathon in June and on my long runs 10 miles or higher I am having trouble with my right heel. It feels like I have torn muscle but by the next day it is fine. Any ideas on what I am doing wrong? Summer

Hi Summer:
I am sorry but I have not experienced heel pain like you describe. I am thinking that perhaps you should visit a technical running store and get some shoe advice. Often times, foot problems can be caused by wearing the wrong type of running shoe for your particular running style. A good technical running store should be able to evaluate your running style and recommend the best shoe for you.

If this doesn't help you and the pain persists, I suggest you make an appointment with a good Sports Doctor.

I hope that your pain goes away and that you can continue with your marathon training in good health.
Mary

Posted by mary button at 9:47 AM | Permalink | Comments (0)

Question: Hi Mary,

I'm currently training for a June marathon, and have recently been experiencing stomach and intestinal problems during and after long runs. I've tried reducing the amount of veggies the day before, and eating mostly carbs and non-spicy foods. I also eat a PB&J bagel and have a cup of coffee just before the run, and Gu every hour during the run. But I always have to make at least one "emergency" bathroom break during the run, and recently had severe stomach pains and nausea after a 13-miler. Please help!
Theresa R.

Answer: This is a tough one to figure out. What works for one person may not necessary work for another. I suggest that you continue to experiment, especially altering your pre-run breakfast. Many runners I know can not drink coffee in the morning prior to running because of stomache distress later during the run. I would suggest NOT drinking coffee and see if this solves the problem. Personally, I find a piece of toast or a dry bagel works for me. I would be hesitant to eat peanutbutter before running. Some of the sports drinks may work too. During a long run when I need to ingest some calories, my preference is the Just Plain GU and perhaps a handful of pretzels. The pretzels seem to calm my stomache. Again, make certain that you are getting enough water to drink. Sometimes stomache & intestinal problems are caused by dehydration.

I hope this helps!
Mary

Posted by mary button at 9:29 AM | Permalink | Comments (0)

Question: Some friends and I are training for the "Goofy" race at this year's Disney Marathon. 1/2 marathon on Saturday and a full marathon on Sunday. What training suggestions do you have?
Thanks,
Corrie

Answer: Basically, you are training for an "Ultra", which is a distance greater than the marathon distance. Doing 39.3 miles over the weekend is a challenging goal! I would approach the training the way you normally train for a marathon, except I would try to include a few more longer runs than you usually do in your marathon training.

To survive the "Goofy" I would suggest taking a very "serious" taper before the race weekend. Also, I would really take it easy on the 1/2 Marathon on Sunday. Be certain to stay well-hydrated and eat a good meal with carbohydrates & adequate proteinwithin 2 hours after the race on Saturday. Maybe you can take a nap Saturday afternoon, or at least spend the afternoon in a relaxing manner. On Sunday I would start the marathon at a very conservative pace, as your legs will be tired. This should be a fun challenge for you and your friends, so enjoy the experience, but be careful and don't push yourself. Have Fun in Disney! We'll see you at the Expo prior to the race. Cheers, Mary

Posted by mary button at 3:49 PM | Permalink | Comments (0)

Question:
I'm a new runner. And I ran two marathons this year. My last marathon was in June. And I started training for another one in February. I'm up to 12 miles on my long runs. However, the marathon sold out early. And I might have to run in January. My question is does this give me enough time to adequately train?? The marathon is on the second week of Jan.
Thanks,
Trish

Answer:
It is now mid November. If you can increase the distance of your long runs by a few miles every 2 weeks you should have enough time to train to finish a marathon, considering you are an experience marathoner and not "starting from scratch." I suggest that you do a 14-16 mile run in November. I would suggest that you do a run of 18-20 miles in December and also a run of 20-22 miles in December. If your marathon is in mid to late January, you will also have enough time to do an additional long run in early January and still have time to taper. If the marathon is in early January, then you may not have enough training time to get in that extra run. Either way, you will probably be "under trained" for this 3rd marathon, but with a strong mind and your running base you should be able to finish. I would not set high expectations for a specific goal race time since you will not have very many long runs under your belt before the race. Have a GREAT third Marathon! Mary

Posted by mary button at 3:36 PM | Permalink | Comments (0)

Question: I have been training for a half marathon and last Saturday, did 13 miles on pavement, including hills, up and down. It is now Friday, and my knees still ache and I'm due to run 8 miles tomorrow Is 53 just too old to start running? Diana F.

Answer: 53 is not too old to start running!!! Many runners don't start until later in life. My philosophy is that it is never to old to start! You just might have to start slower & run lower mileage than the youngsters. I firmly believe that running on a soft surface will help reduce the likelihood of injury. Try running more on trails if you can. Avoid concrete & pavement. You will have to take more time off from running if your knees ache. However, you can maintain a good level of fitness by swimming or walking or some other cross-training until your knees feel normal.

I'm attaching a bio on Helen Klein. She is really inspirational and didn't start running until she was 55 years old!

Continue reading "Too Old to start running?" »

Posted by mary button at 3:46 PM | Permalink | Comments (0)

Question: Mary,

I would like your thoughts on running another marathon within 5 weeks of completing my last. I have just completed the Columbus Ohio on October 16th (3:32) and previously the Country Music Marathon on April 30th (3:42). These were my first 2 ever. I will be in the Philadelphia area for Thanksgiving and would like to consider another on November 20th. Your thoughts on long-runs and/or training to prepare would be appreciated. If you think this is not recommended, then that advice is also appreciated.

THANK YOU!!! Jeff from Atlanta

ANSWER: Your marathon times are quite fast, especially for your first 2 marathons. Congratulations! Running another marathon within 5 weeks does not allow for much recovery time. In the past I have done L.A. Marathon followed by the Boston Marathon 7 weeks later. I did this when I was younger (in my 30s) and didn't have any problems. In the good old days I would also stand at the RaceReady Expo Booth and work on my feet 2 days straight before running marathons. Now that I am 46 years old I know that I can't do that sort of thing anymore.

I don't know how old you are, but my point is that if you are "younger" it will be easier for you to do the marathon in 5 weeks. Assuming that you feel OK now, I would suggest doing one other long run before the marathon - I would aim for close to 20 miles, either this weekend or next weekend so you will have 2 or 3 weeks to then taper before Philadelphia. Since your Columbus Marathon was quite fast, I would also advise that you just run Philadelphia "for fun" and not be concerned about your time. You can then train for another fast marathon when you have more than a 5 week training period! Have Fun!

Posted by mary button at 3:07 PM | Permalink | Comments (2)

Question: I am 19 days away from the NYC marathon. I did a 1/2 marathon to get in a 13 mile run followed by an 18 mile race the next weekend. Sunday I ran 20 and after 15 miles I had a pain in my hip where the leg attaches near the groin area. I have taken 2 days off, when should I resume running? I will not see a doc. because I am going to run the marathon and I do not want to be told I shouldn't. How should I proceed with training during my next 2 and 1/2 week taper period? I still need to do 15 miles next Sunday. Should I do it?
Laura

Answer: You are probably not going to like my answer....but I suggest that you see a doctor if your injury does not get better.

It sounds to me like an overuse injury. Running long distances at a fast pace on pavement can sometimes cause injury. Often times a few days of rest will do the trick. I would go out in the next day or so and "test" the leg by running an easy 4 or 5 miles, preferably on a soft surface. If there is pain present, I honestly think that you should seek medical advice. That being said, I would advise going to a Sports Doctor that specializes in running injuries. Most good Sports Doctors DO want you to be able to run if at all possible, and will hopefully help you so you can participate in the upcoming marathon.

Wishing you well on the road to recovery,
Mary

Posted by mary button at 10:30 AM | Permalink | Comments (0)

Question: Mary,
I am training for the Chicago Lasalle Bank marathon on Oct 9.
My last long run of 20 miles is to be this weekend.
Last year ( and probably this year) I substituted a 25K race with a time of 2:03.
Do you see any problems with this?
Ed

Answer: I think this is an excellent idea! I have often used Half Marathons to incorporate some fast & fun miles into a long training run. Just keep in mind that your 25K is NOT your goal race....don't run these 19 miles too fast or you will be too tired for optimal perfomance in your marathon. Doing other races before the "goal race" also helps you prepare mentally for your racing. Mental focus is an important ingredient of marathoning. Since you will be running "hard" this weekend, you really need to concentrate on tapering before the marathon. I wish you success in the Windy City.
Mary

Posted by mary button at 3:35 PM | Permalink | Comments (0)

Question:

Vlad asks...

Hi Mary,

I've been slowing down in the seconf half of the marathon. I have been training for marathons for the last three years with a weekly mileage between 40-60 miles. This year, I ran three marathons (Boston, Vermont, Quebec) and, in all these marathons, I significantly slowed down in the second half (by 15 minutes in Boston, 7 minutes in Burlington, and by about 6 minutes in Quebec). Yet, during my long runs, I have been running either steady pace or occasionally negative splits. I know that an obvious answer can be that I started off too fast, but my PR fom my last year is 2:51:53 and my half-times from this year were comparable to that pace. So even though my training times have improved against the last year, my marathon times are legging behind. Perhaps, the weather conditions might be partly at work here--Vermont 70 degrees plus higher humidity; Quebec: 70 degrees and rain. But still it seems that I might be doing something wrong. What do you think?

Answer:

The obvious answer would be to run the first half a little slower. However, it does sound like the weather could be a factor. 70 degree humid weather is NOT ideal for running 26.2 marathons. I think it is normal to slow down in that type of weather condition. You may want to focus on staying well hydrated and well nourished during your next marathon. Remember that you must drink & maintain your energy levels during the early stages of the race, in order to get through the latter stages without a struggle (ie slowing down.)

I generally try to drink fluids at least every few miles. I also recommend doing an energy gel every 40 minutes. I tend to drink just water for the first half of the marathon, and then switch to the electrolyte drink during the second half. Again, I can only tell you what has worked for me. Try & experiment during your long training runs to come up with the formula that's right for you.

I wish you success in your next marathon and hope it is a "negative split."

Gotta run,
Mary

Posted by at 10:01 AM | Permalink | Comments (0)

Question:

Ed asks...

Hi Mary,

Do you have any recommendations as far as alcohol consumption during marathon training. Assuming moderation, is there a time to abstain before a marathon and what are the benefits?

Answer:

I think the key is moderation. Going out and having a drink or two occasionally I don't think will hamper your marathon training. It never seemed to cause me any harm. However, one of the effects of drinking alcohol is the possibility of becoming dehydrated. Make certain to drink plenty of water to counter-balance the alcohol.

I would also be cautious of drinking the evening before a long run or an important race. When I would compete in marathons (race day of Sunday) I found it OK to drink a glass of wine or beer on Friday night, but then would play it safe & conservative and drink just water on Saturday. This worked for me. I also had no problems with a celebratory toast the evening following a great race, but I would make certain to down plenty of water first.

I hope this helps. Again, don't try anything new before an important race.

Gotta run,
Mary

Posted by at 9:43 AM | Permalink | Comments (2)