Training Runs are Learning Runs

Yesterday marked April 1 and that means that my marathon is slowly creeping up on me. In so many ways I am nervous. I have set myself up for a pretty big goal and I don't want to be disappointed in myself. Boston is an extraordinary dream for me.

I keep having this recurring dream where I am running the Calgary Full and I get lost on the course and I find my way back after about a mile but I am crossing the finish line and the time on the timer says “3:35:02” I just fall into a heap of tears on the ground because I missed my qualifying time by 2 one hundredths of a second. All that hard work down the drain.

I am learning to trust in my training. This past weekend I ran my furthest distance since running my first full in October. I ran 19 miles!!

The night before my run I was really nervous, due to my calf injury I was out for a week and so I lowered my carb intake to accommodate this. My first few runs back were kind of tough but I still managed a sub 8 on both of them. My physio and I decided that I wouldn't be running any of my long distances at a sub 8 rather a sub 9 to prevent any further complications with my calf.

200 miles even with a week of no running

I set out for my 19 miles Saturday morning with the sun at my back and knowing that Lauren would be waiting for me at mile 13 to run the last 5 miles with me. Going out I had to stop a few times due to tightness in my calf but nothing serious. I was still running a 8’16”/average mile and was happy with this. It won’t get me a Boston but I know I would run faster on race day.

On our way back Lauren and I hit the HUGE hill in Sandy Beach and normally I can run this hill but this time I had to walk it and from this point on I felt sick and exhausted. I was nauseous and my body was starting to get really cold even though it was beautiful outside. My watch was still ticking away at the time and I didn't want to ruin my average pace so I kept trekking along with Lauren at my side. Around a mile out my watch died and so did I. The wall was too thick for me to break through and I had no other choice but to walk the remaining distances.

Phone died at mile 15.6, where I was getting weak.

I was disappointed with myself and a little angry for not being strong enough to make it through the entire 19 miles. I was mad that I allowed myself to hit the wall, but training runs are training runs. They are not just for training our bodies to run the distance but they are also training for us to learn how to hydrate and fuel properly.

I learned that after mile 17 shot bloks are no longer useful for me. I start taking shot bloks within the first 20 minutes of a run and thereafter every 20-30 minutes I take in blok. This was working for me on my 17 mile less runs but it didn't work for this last run. I think on these longer runs I need more than just shot bloks. This week I am going to cut a bagel up into bite size pieces and when I take a shot blok I will also take a piece of bagel. Hopefully this gives me the energy to fully get through my 20 mile run.

As for hydration, I have no idea why I got so dehydrated. I take in about 2-3 sips of water every mile or so. I allow myself to take water when I need it, but when I got Lauren at the tech shop I was salty and when I got back to the car I was super salty. Meho said I looked kind of like a refuge with the salt caked on my body. I need to find a way to replenish the salt I am losing on these long runs because I only carry water in my camel back but I know I should be in taking electrolytes also.

These runs are learning experiences and for every failure I have on a long run I will turn into a success on race day. 

I have to thank Lauren for getting me through those last 5. They were slow and not very promising but she pulled me through!! I am glad to have such awesome friend. 

What works for you on long runs? What type of energy do you intake? What type of fuel do you use and ho

w often do you hydrate? Leave me a comment or a tweet @TiaraBeth.

Tips that Motivate Me to Run

1. GET A NEW PAIR OF RUNNING SHOES. Honestly, getting a new pair of running shoes get me out the door. I love trying them out and seeing how they feel and I love mixing them with my different running outfits. If I am totally struggling to get out there I get a new pair of shoes.

2. RUNNING QUESTIONS "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'" --Peter Maher, two-time Olympic marathoner from Canada.

3. GET OFF THE CEMENT. It's hard to stay motivated with shinsplints, or knee pain, so get off the pavement for a few run and try trail running or get on a track and try working your speed.

4. LOOK TO THE PAST. I have days where I need to focus on a race I did or another good to run get me out the door.

5. SIGN UP FOR A MARATHON having a goal always gets me into training mode, it also gets me eating cleaner. Find a marathon and sign up for one!!

6. THINK FAST. On my long runs I like to split it in half in my head. I tell myself “Ok Tiara you can run these 7 miles easy than when I get to my 7 mile half way point I tell myself ok now get back as fast as you can.” It pushes me but also gets my long mileage in and builds my fast endurance at the same time.

7. GOOD-TO-GO PLAYLIST Download songs that will keep you going. My current favorites are Rhinna, Elli Goulding and Florance and the Machine.

8. FIND A NEW PATH. I find that running the same path all the time can get monotonous so for my long runs I try every so often to find a new path to run I map it out using MapMyRuns.com and I go. Using a new path tends to slow me down though as I need to get used to a new route but it is nice to change it up every so often.   

9. RUNNING COMMENTARY "No one can say, 'You must not run faster than this or jump higher than that.' The human spirit is indomitable." --Sir Roger Bannister, the first man to run a sub-four-minute mile

10. THE BOSTON MARATHON is a year away. Think you can get there? (Go to www.baa.org for qualifying times.) Than you can run with me! When I run my long runs and I start to get tired I repeat to myself “You are Training to Qualify for Boston” it keeps me going.

11. READ THIS The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn't believe in. You'll have new appreciation for the power of solo runs.

12. PLAY IN THE STREET. Skip a dreaded track workout for a fartlek (Swedish for "speed play") session. After 10 minutes of easy jogging, run hard between two telephone poles, and then slow down until you pass two dogs. Then see if you can beat the next person you meet up with to a distant destination, followed by a jog to the next bridge. There are no set rules, so make it up as you go along. These are my favorite and help me get through those long runs.

13. THE BATHROOM can wait till the sun goes down. Your tempo run can't so get those shoes on and hit the road.

14. RUN AT LUNCH. Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress. Lunch workouts have become my favorite and prevent me from spending calories and money.

15. THAT NEW RUNNING WATCH you want? Buy it, but only after you have broken a record like your fastest half marathon.

16. BUDDY UP. Find a “rabbit” to run with. Every so often I get Mike to run with me. He runs an impressive 2 hour 54 minute marathon so pacing myself to keep up with him helps me increase my pace. Trust me I don’t want to look like a wimp to my boyfriend so I push myself not to take any stops.

17. HAVE A DAILY NIKEFULE GOAL. I have a rule, if I come home and my NikeFuel goal is not 5,000 I have to do another workout. It keeps me motivated, it keeps me pushing and it holds me accountable not to slack off during the day if I don’t want to go home and do another workout once I get home. My Nike Kinect training is slacking because of it but right now my focus is running.

18. MAKE A MASSAGE APPOINTMENT for the day of your long run it gives something to look forward to after my long run and it pushes me out the door to get my run in.

19. GET YOURSELF A HEARTY DOG who needs lots of exercise. You'll always have a reason for a daily jog. I want to get a dog so bad but sadly I wouldn't fit one in my apartment.

20. RUN THROUGH A SPRING STORM. It is refreshing and with the wind and rain you are surely to run faster.

21. RUNNING COMMENTARY "A lot of people run a race to see who's fastest. I run to see who has the most guts." --Steve Prefontaine

22. FEEL A NEED FOR SPEED. Sometimes I just need to run to see how fast I can get myself going it is invigorating for me. I take these runs to the rack and run 400 meters 4 times as fast as I can go. It is refreshing to get speed since training for a marathon requires endurance.

23. YOU'LL BE WEARING A BATHING SUIT in another month or so! I remind myself of this every time I want to cut a workout short.

24. GO EARLY. Two-time Olympian Shayne Culpepper says that rather than putting off a run, she'll head out even earlier than usual when she's not in the mood to work out. "If I have that extra cup of coffee or I wait an extra half hour, it becomes too torturous," she says.

25. PAY YOURSELF. When I first started running I was 250 pounds and I hated running so I set a price for attaining a certain weekly mileage goal mine was 10 miles, I was a newbie. When you hit it, pay up I would give myself $10 at the end of the week. Keep your mileage money in a jar, and once it accumulates, buy yourself that new running jacket, shoes, shirt you've been ogling. It makes the mileage totally worth it.

26. ASK A FRIEND TO BIKE alongside you when your running partner isn't available. I have to start doing this more often since I am getting faster than more of my friends and hey they can carry the water.

27. RACE RESULTS STAY ON GOOGLE FOREVER.

28. PROVE YOUR ARE BETTER. I had a bad race at Nike Women’s and I am so excited to prove myself at Calgary Marathon. Not to anyone else just to me.

29. HEAD FOR THE HILLS. I have been told that it is ok to throw a hill workout in in-place of a short run if your body is really beaten down. You can’t run hills lazy you need to put your full body into them. Once I do hill sprints I am excited to get back to just running.

30. RUN FOR A REASON. Do a race for charity TNT is a great charity to run with. They are a guaranteed entry into Nike Women’s Marathon if you are thinking about running that one. Also they provide coaching and run groups to help get you out the door.

31. REMEMBER that you almost always feel better after a run than before it.

32. KEEP A LOG. Nike plus has inspired me to run further and faster. When I see my weekly/monthly/yearly total mileage I want to look at it and be proud. It is what gets me out there when I don’t want to be. Also knowing that I am not in first place on my leader board inspires me to get my run on.

33. DON'T EXPECT EVERY DAY TO BE AMAZING. I am learning that some days will be slower than others, and some days might even hurt a bit. Elizabeth often reminds me that not every run is a race. I always feel horrible about myself if I don’t run at least a sub 8, but you know what not everyone is going to have AMAZING days every day.

34. JUST START. I have days where I think to myself “I don’t want to run today” I make myself run for 10 minutes once I get 10 minutes in I usually finish my run. Just get out there.

35. RUN SOLO and away from the crowds on recovery days. The faster runners on popular routes will make you want to pick up the pace. Alone, you'll be able to listen to your body and reap the recovery you deserve. We all need recovery.

36. THINK YOU DON'T HAVE TIME TO RUN? You are wrong. If you have time to facebook, tumblr, tweet you have time to run. Cut something out that you don’t need to be doing and go for 20 minutes. One of my biggest pet peeves is when people say they don’t have time. You had time to tell me that, if you have time to make excuses you have time to run.

37. STOP BEING SOCIAL. For me running isn't a social event, especially when I am training. My training partner Jamie knows this and sometimes she tells me when she wants to start up a conversations she will pretend that we are in an actual race. It makes her push harder and in return makes me push harder, she isn't going to beat me.

38. BUY A FULL-LENGTH MIRROR and make sure you look in it every day trust me once you start seeing how running changes your body you won’t be giving up on it.

39. RUNNING COMMENTARY "If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn't run hard enough." --Steve Jones, former marathon world record holder

40. A HEALTHY RUNNER IS A HAPPY RUNNER. As soon as I feel like I have injured myself I get to my physio’s office. The moment something feels not right, roll it out, stretch it out and if you have to get it looked at. You don’t want something minor to turn into something major.

41. INVEST IN GOOD GEAR. I love having the newest gear from Nike. It encourages me to get out there and get moving. If you are new to running get your gait tested at a specialty store, invest in a good pair of sneakers that are right for you and get some good gear. Dri-fit gear, Nike has a great selection.

Day 22 - 30 Day Run Challenge

What’s your favorite pre-run snack or meal?

For running I usually like something small but enough to keep me going but not enough that I am going to be weighed down by the food or feel sick at the beginning of my run. I don't usually have much of an appetite after I run so I like to have something easy to digest.

For a pre-run snack I normally like a banana with peanut butter I take a tablespoon of peanut butter and put it on my banana it is so yummy and gives me the energy to get through a run.

For a post–run meal I like having chocolate milk. Usually after a run I can’t stomach much for about 2 hours, chocolate milk is easy to digest and it is in liquid form so it is easy to take in. I also like to make myself a smoothie with an apple, almond milk, almonds and protein powder.

For a night before pre-race meal I like to have thin crust whole wheat pizza with very little cheese. It allows me to have energy for a race without being too heavy. Pizza is the perfect mixture of carbs and protein that allows me to push to the finish line.

Day 21 - 30 Day Run Challenge: If you couldn’t run for the rest of your life, what other exercise would you start doing in its place?

 If you couldn’t run for the rest of your life, what other exercise would you start doing in its place?

I don’t even want to think about this. It makes me sad.

There have been times when I couldn't run for a week or two and I did elliptical and I wasn't very happy at all. I dreaded it actually. It seems so boring and monotonous I mean to some people running isn't the most thrilling thing either but at least I can run outside and do different types of running I can't elliptical outside lol.

If I couldn’t run I am not entirely sure what I would do. I want to say pick up swimming but this isn't a 100% viable option for me due to the fact that I have an injury in both of my shoulders.

I guess I would find something I love being active and when I was a swimmer I never thought I would be a runner, so maybe I would take up cycling if this happened. Let’s hope it never does happen because I am pretty sure I would slip into some kind of running withdrawal. 

Day 20 - 30 Day Challenge

Define your relationship with running.

My relationship with running these days is AMAZING!! I love it and live for running; however it has taken me years to get to this point.

Running is my best friend, my therapist and my ass kicker. When I have had bad day or need to vent I love lacing up my shoes and hitting the pavement. Running gives me clarity that I can’t find anywhere else.

If I have a tough decision to make I hit the pavement and think it through. I used to make pro/con list and they always helped me make decision but I can get very anxious in my decision making so being able to hit the pavement and run helps with my anxiety. I call it sweating out the anxiety. 

Running has helped me develop confidence in myself that I thought I lost with my eating disorder. Each time I come back from a run I gain the part of me back that I thought was lost forever. There are times when I feel like I am losing control of my life again and like the world is spinning out of control all I have to do is reach for my running shoes and I gain control again.

Running is my drug, my lifesaver. 

Day 16 & 17 - 30 Day Challenge

How many miles a week are you usually running and what’s your normal pace? How would you like to improve this?

Right now I am currently averaging around 34.25 miles a week and running at a pace of around 6’45”/mile. It is funny most people would think that is great, but I was talking to Mike this weekend and he was saying I have a great pace and I was like no I have an ok pace but not a great pace. He said what are you talking about Tiara that is awesome the average person would love to run at your pace and I said to him, Meho I don't compare myself to the average person I compare myself to the Kara Gouchers and Shalane Flanagan  he was like Tiara they are elite. I was always taught to shoot for the moon because at least if I failed I would still land among the stars. 

I would like to get my weekly average up around 50 miles and I would like to run an average of 6’00”/mile.

That is really fast and I don’t know if it is going to happen, but a girl can dream.

I am also starting marathon training next week so my distance will drop for a short amount of time than it will jump back up. I am hoping that my pace stays around the same. If it starts dropping I am going to be really sad. I just don’t know if I am going to be able to maintain that pace for the entire marathon.

 What are your PRs? Time, distance?

·         5K- 0:28:38

·         5 miles- 0:33:13

·         10k- 0:41:16

·         13.1 (half marathon)- I actually haven’t ran a half marathon race to know.

·         Marathon- 4:35 – I am breaking 3:30 this year to get into Boston.

Out of theses distances I have actually only ever raced a 10km and a marathon race but this year I will add a half marathon to that.