Crossing the finish line

Today’s workout: THE RACE! 13.1 miles

While listening to: My iPod, the breeze, Clare & other runners

I cannot believe it’s over, or that I achieved my goal! I’m pretty sure my time was around 2 hours & 13 minutes, which is about a 10:15 minute average per mile.

Clare, me & Emily showing off our medals after the 21st Annual Athens, Ohio Half Marathon.

Breakdown of the race:

• The first mile was downhill and I was running with my friends Clare and Emily. We decided that, unlike the majority of the people, we would not tire ourselves out by going all out down the hill. Instead, our first mile was just over 9 minutes.
• As we neared the completion of the second mile, we started picking people off who had tired themselves out on the first mile. This continued through about the fifth.
• When we finished mile five I started to get antsy. I knew that once I was halfway done, my mentality would shift and I could complete the second half but it felt like it was taking forever to reach that point. Of course, it did come and the clock read 65 minutes.
• Miles seven and eight I told Clare to keep going and slowed my pace a bit because I wasn’t feeling so hot.
• Once I reached mile nine I regained my focus: that was the farthest I had ever ran and I knew if I had made it that far I could do the next four.
• Mile 12 I saw my boyfriend cheering for me on the sidelines and straightened up a bit, picking up my pace.
• The last mile was along the Hocking River, with no tree cover so the wind was pretty strong and pushing against me. I was thankful for the runs during training where I had experienced similar conditions because it helped me to put my head down and push through the wind. I was able to pass a few people, too.
• The final portion of the race is completed on Ohio University’s track. Somehow I convinced myself that I just had one lap to go, but it was actually one and a half. I didn’t let it get to me, though, and finished strong.

Memories from running:

• There were quite a few people who entered the race to walk it, and they sure can walk! Some of them walked faster than the runners, even.
• A woman whose shirt read, “Dear God, please make sure someone is behind me that can read this.” It made me and Clare laugh because we were behind the woman at the time.
• An older couple who both wore shirts indicating they were part of a group that had run over 100 marathons. Clare and I congratulated them as we ran past them and they asked if we were running the marathon. Again, I laughed.
• When I thought I saw the first female runner coming back, but really it was a man with long hair. Woops!
• Passing a trailer park along the Adena bikeway (which served as our course) that I heard had been struck by the tornado that passed through Athens in fall 2010. One of the trailer homes was demolished, and the recent rain meant rising water nearby.
• Grabbing Gatorade from every table that offered it and then trying to drink it while running. Needless to say, a good portion of it ended up on my shirt.
• Smiling broadly at every photographer I saw and suddenly straightening my posture. In almost all of the pictures my parents of me running cross-country in high school I look extremely pained,  so I was hoping to change that.

Overall, it was a great experience and one that I hope to have again! Now it’s time to rest and eat. I’ll post on here again once I find out the results.

The home stretch

I'm hoping to be raring to run on Sunday! Source: http://bit.ly/lLOhpQ

Today’s workout: 2 mile run

While listening to: my iPod on shuffle

It has been odd to cut back so much on distance this week, but at the same time I understand why because I can feel my body wanting to run farther. Come race day, I’ll be able to unleash that built up energy and hopefully put it to good use (aka no walking).

If I haven’t already mentioned it, that is my goal for the race. I want to have around a 9:30 to 10:30 minute mile, but if that doesn’t happen I’ll be okay with it as long as I don’t walk. As training days started to coincide with finals week I found myself too busy or tired to run, so I’ve missed out on some of the workouts. That’s why I developed such a goal.

Between today and Sunday I will be resting, eating well and avoiding too much physical labor so as not to drain myself.

A fellow novice

I recently sat down with a fellow novice runner earlier this quarter to discuss her training for the Athens Half Marathon.

For Emily Barnett, a senior studying English at Ohio University, the motivation to train for the Athens Half Marathon came about after the new year. She and a friend had made it their resolution for 2011 to train for the race and Hal Higdon’s novice training plan became her guide.

Emily said she enjoys the feeling of accomplishment after her workouts.

Barnett said she ran intervals in the past for activity’s sake, but long distance and the self motivation it involves was new to her. She said, “it’s a whole other thing.”

“It’s a nice way to accomplish something and it’s all self motivation which is something entirely different for me,” Barnett said.

Along with the sense of accomplishment she experiences after a run, Barnett said the camaraderie amongst everyone else she knows who is training, too. Plus, she said she enjoys being able to ask people what their workout consisted of for the day and then tell them that she ran, say, six miles.

Besides recently adding running to her workout regimen, Emily also has tried to be more proactive about stretching after her runs.

“Turns out it helps,” Barnett said.

Another tactic that helps her with running is music. She listens to 80s pop, early to mid 90s music, such as Hanson, and anything else that she can dance to or distracts her from the task at hand.

“[I] absolutely have to have it. I cannot run without music,” she said.

Her training plan (the same one I am using) allows for cross training and rest days, though, and Barnett said she is thankful for those. Swimming, biking, Zumba and snow shoveling have been some of her recent cross training activities.

Ultimately, her goal for the race is to run around a ten-minute mile. A few weeks after the April 3rd half marathon she will be taking part in a marathon relay.

As for after that, Barnett said she would like to think that she will stick with running because she has grown used to how her body feels before and after her workouts and enjoys the benefits. Either way, she knows she will stick to some form of exercise.

A beautiful day

Today’s workout: 6 mile run

While listening to: iPod on shuffle…this time with calmer artists such as Sia, Ingrid Michaelson & Damien Rice

The music seemed to have an impact on my pace today. It was gorgeous out — about 65 degrees Fahrenheit and sunny — so I wanted to take my time and enjoy the weather. It was a much-needed day because I’m getting sick of running on the treadmill.

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The Hockhocking Adena Bikeway is easily accessible from where I live, so I hoped on there and followed the Hocking river. Many people had the same idea in mind, and the bikeway was full of walkers, runners, roller skaters and bikers.

I welcomed the company, using each walker as my next goal. During cross-country races I did the same thing, targeting those ahead of me in order to keep myself going. All in good spirit, of course!

But back to the music: it kept me going at a steady, relaxed pace. Most of the time I enjoy listening to more upbeat music because the energy of the beat helps my mood. Today I didn’t need that energy because the weather lifted my mood and I was happy to be outside as long as possible.

I’m definitely sore from yesterday’s cardio fusion class, though. OUCH! My calves are mad at me. It took some time to loosen the muscles in my legs, and I made sure to stay aware of what was hurting and the level of pain I was experiencing. An article on About.com explains the different levels of pain (mild, moderate and severe) and how that applies to your workouts. It’s typical to be sore after a workout…but make sure you address the moderate to severe pains correctly.

17 days until race day!

Cardio fusion

Today’s workout: Cardio Fusion, a fitness class offered at OU’s Charles J. Ping Recreation Center

While listening to: The instructor & her workout playlist

Fitness classes are offered for free at Ohio University and I try to take advantage of them as much as possible. My friends at other colleges complain about having to pay for theirs, so I’m reminded to be thankful that I can go whenever I want.

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Wednesdays on my training schedule you can choose between cross training or a short run. Cross training, according to the guide, can be swimming, walking, cross-country skiing, swimming ,etc….it’s your preference.

The word to describe Wednesday is choice.

I chose to attend a fitness class because I hadn’t been to one in over a week and being told what to do by an instructor sounded like a good idea. That way I was less likely to slack.

Cardio fusion routines differ based on the instructor. As do all fitness classes. So, I wasn’t sure what to expect.

It ended up being a mixture of step exercises and ab workouts. INTENSE! Jumping back and forth over the raised step, all I could hope was that I didn’t trip (I’ve done that before).

This video resembles the workouts we did, although not so much spinning around and rotating or I would not have been able to follow:

When the five-minute relaxation and stretch period arrived, it was very appreciated. Regardless of the deep stretching we did, I guarantee I’ll be sore tomorrow!

18 days until race day!

Stretching it out

Today’s Workout: 4 mile run

While listening to: shuffle, but Edward Sharpe & the Magnetic Zeros kept me going at the end

Stretching. Everyone goes about it differently. Today I really made sure to stretch before my run because I was feeling sore and I’m afraid of hurting myself before race day.

http://bit.ly/eNY4Y7

It’s often debated whether or not stretching before a run is beneficial. A Feb. 17 article on WebMD reported preliminary findings of recent research done concerning stretching prior to running. Daniel Pereles, an orthopaedic surgeon, was quoted as saying, “If you are used to stretching, there is no reason not to stretch. If you aren’t used to stretching, there’s no reason to start.”

The study divided people into groups of stretchers and non-stretchers and had them run as usual. It was discovered that, when individuals switched between groups, their risk of injury increased. Doctors haven’t quite been able to narrow down the reason for the increase, though.

A blog on Consumer Reports analyzed the same study, which determined stretching prior to running did not prevent injury, and reminded its readers, “Stretching can improve your range of motion, coordination, balance, and posture, all of which make it easier not only to exercise but also to move through your daily activities.”

The blog also recommended stretching after a run when your muscles are warmed up and are less susceptible to injury. Looking for some stretches to do?

Runner’s World Magazine recommends dynamic stretching instead of static stretching (30 sec/longer holds) before a run. Here’s a video from sparkpeople.com that explains stretching dos & don’ts:

What goes into a race

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When referring to ‘Athens’, the first city you think of depends on your background. Internationally, many people associate the name with Greece. And if you’re from the United States, you’re probably more likely to picture Athens, Ga. than Athens, Ohio.

All of which explains why Paul Mullins, co-director of the marathon and half marathon races in Athens, Ohio, often receives emails requesting he fly an elite, international runner to the annual race and provide lodging.

“Sometimes I’ll get a little quirky and I’ll write back and go, ‘Love to have you. Just love to have you. See you in Athens, Ohio’,” Mullins said.

Even though they never come, he said the race is evaluated highly–four or five stars out of five–on websites and brings a good amount of tourism to the area. After all, when 800 runners and their families compete, they have to eat and stay somewhere.

“We’re happy for that because we’re not a production, you know, we’re just volunteers,” Mullins said.

He originally volunteered as a sports medicine person at one of the first marathons in Athens during the late 1960s. Back then each athlete received a full physical and went through what Mullins described as, “a battery of stations with about eight or 10 physicians.” Every runner’s training history documented and post-race weight was recorded.

The original course was different as well. Runners used to be bused to Coolville, Ohio and then race into Athens. At that time the finish line was the former track at Peden Stadium and not Pruitt Field.

The amount of work that goes into planning the race has remained constant, though. The committee of volunteers meets very little during the year, Mullins said, because everyone has a specific job and knows it well.

Each year one student studying sports administration at Ohio University is given the responsibility of completing most of the legwork. The position serves as a project for the individual.

“It’s an incredible amount of work, especially race day,” he said. “I am sure I am more tired than any runner out there at the end of the day.”

The night before the race the committee meets to go over registration forms and then meet the following morning around 5 a.m. to begin prepping the course. Advertising for the race has been localized because word of mouth has worked well for the event.

“Most runners are so happy with it, they’ll then tell their friends and then they’ll come back to run it,” Mullins said.

The only limit placed on registration is a deadline. There is no longer race day registration because Mullins said it “was just a nightmare.”

Several operations are now handled by outside companies. The finish line is operated by timing chips, registration is done through active.com, and photos are taken by professionals.

Otherwise it’s all run by local volunteers, and Mullins said next year the Athens Running Club may take over the responsibilities. The group will most likely shadow the operations on April 3 and then assume full responsibility next year.

“All us old guys are not burnt out, but it’s time for new blood, maybe new direction,” he said.

Mullins has been co-director of the race for four years along with Arnie LaGraff. Previously Mullins directed the Indian Summer Run in Athens and when LaGraff started to feel strained, he jumped on board.

In terms of production, Mullins said the event is small. “It’s a race for the runners.”

Jumpstart!

Today’s workout: 2 mile run + lifting

While listening to: the radio playing on the gym’s loudspeakers

It was rough week…that’s my excuse. Somehow, even though the quarter is drawing to a close, I had multiple tests and papers due last week.

That being said, I lagged in my workouts. So, today I did a small run in order to jumpstart the upcoming week. I would have gone farther but I was worried

http://www.muscle-fitness-tips.net/image-files/strength-exercises.jpg

about injuring myself after several days off. Plus, honestly, my body was fighting to stay sedentary. It’s amazing how quickly muscle mass and running progress can be lost.

Afterward I did some lifting on various machines. A 2009 article in Runner’s World debunked a common myth surrounding strength training: it bulks you up.

In actuality, studies have shown that strength training can increase endurance and help ward off injuries. Just remember to start small in terms of weights. I know that sometimes I think I should start off with a heavier setting…but then I remind myself that I haven’t been lifting long and I don’t want to pay for it later!

Next week will be another busy one, in terms of assignments and classwork. Knowing that, I’m hoping to be able to run more regularly and maintain the endurance that I have achieved so far.

4 weeks until race day!

 

A running legend

Hal Higdon understands the importance of the Internet in connecting runners. He maintains his own website, close to 2,500 followers on Twitter and more than 5,000 Facebook friends.

“I sort of like to feel that I’m right on top of the wave that’s crashing toward the beach on Hawaii…riding down the tube,” Higdon said. “I’ve tried to stay ahead of the game electronically, and I think I’ve been pretty successful on that.”

He said the Internet can reinforce training, too, which he thinks is important.

“Signifying on Facebook that you’re going to go out and run five miles or this is the day of your 20-mile run certainly is one way of self motivating,” Higdon said.

HalHigdon.com has had nearly 5 million viewers placing it at 13th among running websites in the country and 17th internationally, Higdon said. Various training programs are offered on his site plus a virtual training bulletin board where he answers questions for free.

“I’m literally wired to the teeth in supporting the running boom and making possible my training programs for people just like you,” Higdon said, joking that it sounded like a line from PBS.

Image provided by http://www.halhigdon.com

A former freelance journalist for mainstream magazines such as Runner’s World, National Geographic, Sports Illustrated, New York Times Magazine and Playboy, Higdon said keeping his various online interactions up-to-date is basically his writing life now. He occasionally contributes to Runner’s World and is still listed as a contributing editor to the magazine.

He has also published 35 books, ranging in topic from running to the Leopold and Loeb murder case to a children’s book titled Run, Dogs, Run! The fourth edition of his bestseller, Marathon: The Ultimate Training Guide will be in print this fall.

At 79, Higdon has been running since he was 18. He ran his first marathon in 1959 and has completed 110 marathons since then.

“That’s probably going to be the end number because I don’t know if I can motivate myself to get up the type of training,” Higdon said.

He and his wife, Rose, go biking together and he goes on shorter runs. He said that, while running will always be a part of his life and passion, he is more of a spectator at marathons than a participant.

“I haven’t totally retired. I’m still thinking of maybe doing one after my 80th birthday but my wife may handcuff me to the fireplace to make sure that doesn’t happen,” Higdon joked.

He said that even if running does not become a part of a person’s lifestyle, some form of exercise needs to be. Recently he read in a newspaper article that the life expectancy of Americans is expected to decrease in the next 10 to 15 years because of increasing obesity levels and lack of fitness.

“I think we need to learn that fitness can be part of an integrated lifestyle and it not only will lengthen our lives but, more important, improve the quality of those lives,” Higdon said.

He offered advice for individuals (like myself) who are training for races: avoid trying to do too much too soon.

“I think that way running will become much more enjoyable,” he said.

*Note: I am currently using Hal Higdon’s half marathon training plan for beginners. I used social media to contact him and set up this interview. A few questions were omitted, so I’ll add those later in a Q&A post.

Picking up the pace

Today’s workout: 3 mile run

While trying to drown out: the sound of the treadmill with my iPod on shuffle

Unfortunately the warm weather seems to have disappeared for now. Yesterday and today I had to run at the gym and, typically, that means running on the treadmill. The track can sometimes psych me out, as it takes 9 or 10 laps (depending on which lane you’re in) to complete one mile.

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I know it may sound crazy that I prefer the treadmill to the track, as both are redundant in their own way, but it is what it is.

Yesterday my 3 mile run was relaxed, so today I decided to kick it up a notch and pick up the pace. After each mile I increased my speed by shaving 30 seconds off my mile time. It was hard not to watch the timer, but I pushed myself to focus on the many things around me instead.

Lately I’m tempted to ‘spy’ on the neighboring treadmills to see how fast they’re going. Then I remind myself that I’ve only increased my time in the last few weeks.

Still, it’s always encouraging when I start my run before someone else, yet they finish their run before me…which is not meant to put anyone down! But I’m going for distance, so I guess that’s how it should be.

As the weather improves, I’m going to try to run outside more. A Runner’s World Q&A discussed the differences between treadmill runs and running outdoors. While I knew running on a treadmill is easier on your body, the answers reminded me that, as I prepare for an outdoor race, it is important to properly train.