Sunday, April 29, 2007

All Gu-News is Good Gu-News

The following is an interview that will be published in "Running Times" magazine in the near future (but probably not). I was honored when they sent a correspondent to ask me questions about my GU usage.

What type of GU do you use?
I use PowerBar Gel. It comes in a fancy gold packet AND it says it has 4 times the sodium. 4 times more than what, I'm not sure, but at Grandma's marathon they serve Ultima which has NO electrolytes and, as a "salty sweater", I need to replace what I lose. I don't normally drink caffeine, so I avoid the GU with caffeine and am therefore limited on flavors. Historically my favorite flavor is tropical fruit, but I didn't find it at REI this year, so I'm testing caramel and "Plain Energy". Both are good, but the jury's still out. Last Saturday someone mentioned "margarita" flavor, which sounds like a dream to me. I'm keeping my eye out.

How often do you GU?
During a marathon I will GU 3 times. Generally I'll GU somewhere between 7-9 miles, near 14 and about 20-21, depending on where the water stops are. I always take GU with water, never with energy drink. During a 20 mile training run I'll typically GU twice, once at 6 miles and once at 13 miles.

How do you carry your GU?
Normally I'll put a pin through the top part of the packet and pin it to the waistband of my shorts, then flip the bulk of the GU to the inside of my waistband so it doesn't bounce around while I'm running. When I need to take the GU I tear the packet, leaving the very top pinned to my shorts. Two lessons I've learned while using this technique: the GU packets come with some sharp corners so I always trim them round, and you should always use Body Glide where you expect the GU packet to sit against your skin. Last year I bought a pair of shorts with pockets across the back. They are very handy for storing GU, but I (and the seat of my car) learned an important lesson...don't put the GU in your pocket before you drive. Wait until you get to your destination, THEN put the GU in your pocket.

What was your biggest GU disaster:
I decided to take a GU on the way to the start line of TCM 2003. I had never taken one before running, but I decided it couldn't hurt. I was wrong. I had an upset stomach the entire race.

Top 4 GU rules:
1. Tangerine Gu does not substitute for Body Glide, other flavors are untested
2. On marathon day don't GU more than you're used to
3. During a marathon don't try a GU that you've never used before
4. Check the expiration date on your GU...I'm not sure it means anything, but do you really want to risk it?

Tuesday, April 24, 2007

Motivational Boston Memories!

Shelly Tuma is a fellow MDRA runner and a fantastic finisher of the "worst weather in the history of the race" 2007 Boston Marathon! I asked her to put her race memories in blog form. Enjoy! BTW - that's Shelly on the right next to Bill Rodgers.


The day before I was to leave for Boston I heard the weather guy on KARE 11 say "50 mph wind gusts in the face of the runners at the Boston Marathon" Needless to say panic swept through me. What was my plan B? I didn't have one. Quickly I emailed Coach Anne, "What do I wear, what do I do?" She responded with some excellent words of advice for me. I also remembered Ross Harris telling me you have to accept what the day brings us.

How true. I calmed with these thoughts and tried to keep positive.

My training started at Christmas. I was so pumped to start. Had it all printed out, ready to go. Then my Dad died suddenly at the age of 64 in January. I have spent most of my free time after that with my Mom and my family, helping her through this difficult time. It sure gave my training new meaning. Running is therapy-really.

There were weeks of below zero temps, then snow and more snow. I pieced together training runs with the polar bears, asked friends to meet me for a few miles of my long runs so I would not have to be alone, hooked up with the MDRA Spring training group. There were hill and speed workouts on the treadmill when it was -20 wind-chill. Most of the time running at 530am so not to disrupt family life. I felt like I was ready for Boston.

The weather was all the talk at the airport, on the flight over, in the hotel lobby and at the expo. People from TX, FL and CA were completely freaked out, looking for tights, jackets and hand warmers. I was rooming with an old high school running mate. She has been living in CA and AZ for the past 15 years. She has lost her memory of the MN cold. She was terrified. I had said I would wear shorts if it was 35 or warmer. The guys at the adidas booth said the wind-chill would be too much for shorts. They recommended tights...that was not on my plan. They said, "You'll freeze, you'll cramp" I caved in and bought the tights. Was I really going to wear these? I had never even run in them before.

The morning of the marathon we made our half mile walk to catch the shuttle to the start. It was pouring rain. The wind was blowing so hard it would push us backwards! We waited an hour in that rain and wind for the shuttle. I kept wondering how on earth we were going to do this. It was going to be a long day.

It rained on and off for the first half of the marathon. The wind did not seem too bad at times. Maybe it helps to be 5'2''. There were so many runners. I think we were shielded pretty good. We felt great, running 830 pace- I said I was going to start at 9 minute pace, what was I thinking?! By mile 7 I remembered coach Anne and others telling me not to go out too fast, the hills are coming. I slowed my pace to 845. Still feeling good, I pressed on. The crowd was insane! At about 13 miles we came into Wellesley. Those women are nutty. Men were kissing the girls as they passed. I passed a man wearing a giant afro wig and a guy with a sign that said "train wreck". (how was he ahead of me until then?)

I had my friend Traci and her husband waiting for me at Mile 21, the top of Heartbreak Hill, with a dry shirt. I was counting the miles until I got to them.

I stopped at a port-a-potty at mile 18. They have water stops every mile at Boston. I had to go. There was only one man in line ahead of me so I took a chance. Never have done that before in a race.

I made it through the hills of Newton. The crowd was so wild at the top of Heartbreak Hill. It was incredible. I found Traci and stopped to change my shirt. That was a great idea. Felt like a new woman. 5 miles to go. Did it seem like the Marathonfoto guys were everywhere or was it just me?Good thing I was fresh in my dry, hot pink shirt....Just when we started down the hill after I left Traci, this huge gust of wind came up blasting our faces. This guy came running by and yelled "Come on wind, give me what you got!" and he flew down the hill. What a nut, didn't he have that same screaming feeling in his quads as I did by now?

I was thinking now of all I had been through to get there. I thought about calling my boys when I finished. I felt my Dad with me, he would have loved to see that race. I could almost hear him "OK Shel, this is it, you did it, lets go!" Tears crept into my eyes as I turned down Boylston Street and headed into the finish. I came in at 4:05. Nearly 20 minutes slower than what I ran to qualify. But did it matter? Not really....I was in Boston. A guy at the finish said these were the worst conditions in the 111 year history of the Boston Marathon.

The following day we walked all through Boston (yes, it was still raining). We made it to Bill Rodgers Running Center. A cool running store! He was there! He introduced us to Patti Dillon. She was the first female to run under 2:30 in the marathon. We took some pictures and his final words to us were; "We'll see you again at the Boston Marathon!" Yes Bill.... you will. Until then I look forward to the summer training with MDRA for Chicago. Can't wait.

PS: The sun was shining when I boarded the plane to fly home. That figures!

Sunday, April 8, 2007

Listen to Your Body (and sometimes your coach)



Kirk (my husband) spent the day today sitting on the couch. Not because he's lazy (sometimes he is) but because his Achilles tendon was bothering him yesterday and in the past a sore Achilles has escalated into tendinitis that kept him off the trails for weeks.

Even if you do everything right during the training program, you might find yourself having the following thought..."The coaches say I should be running the miles listed on the calendar, but today my (insert painful body part here) hurts. Should I run or should I not run?"

You're the only one who can decide how much you hurt or how serious it feels so you really need to make up your mind for yourself. However, in my experiences, there are a few things to consider to help you decide if you should run or not.

While training for a marathon you will experience some pain and/or soreness. Sore quads, sore calves, even sore glutes are pretty common. Getting out for a run with sore muscles will sometimes help loosen tight muscles and will send more blood to slightly damaged muscles to help healing. If you're feeling some muscle soreness, it's a good idea to get out for an easy run or at the very least a nice long walk.

On the other hand there are some body parts that will benefit from a day off. If your knees, ankles, or hips are giving you pain, find a way to cross train (the elliptical at the gym, bike from home, whatever you can do to reduce impact on your joints) or take the day off completely.

If you're still undecided, get out the door for a mile...if you still hurt, turn around and go home. If the pain was caused by a sore muscle you should have loosened up within the first mile. If you still hurt after a mile or two you might have something more serious going on.

Between Debbie, Chris and I we've had a number of common running injuries. Let one of us know what ails you...we might be able to provide some good advice.

Wednesday, April 4, 2007

USATF headphone rules will be enforced at Grandma's

One of the things I love about running outside is hearing the sounds of nature. The frogs in the spring, the rustling of leaves in the fall, and all year I appreciate being able to hear the traffic around me (for safety reasons, not because I love the sound of motors).

Every once in a while I'll put on headphones, but for me it's pretty rare. Some people, however, feel like they can't make it through even a few miles without music. I won't say any one way is right or wrong, but the USATF does. This year Grandma's Marathon has made a lot of noise about the fact that they will be complying with USATF rules and will not be tolerating headphones on the course. The Star Trib posted an article today noting the newly enforced rules.

My recommendation...leave the MP3 player at home...
Anne

The MDRA Words of "Wisdom" Blog


The idea for this blog came originally from one of the famous (and infamous) coaches of the 2006 Fall Marathon Training Program, Mike Nawrocki. He didn't get around to starting the blog during his tenure so I did what any one of you would have done...I stole his idea. So to Mike the Flying Finn...thanks for the idea, at least I gave you the credit.

I'm hoping to fill this blog with helpful running advice, interesting stories and likely some useless information. Chris, Debbie and I can't do this alone. Let me know if there's a topic you'd like to hear more about or (even better) if you'd like to be a guest blogger. There's always room for more...

Enjoy the ride,
Anne