Practice Makes PRs: bRUNch Recap and Recipes

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Post fun run — fueling up!

Yesterday I hosted a great group of runners for a fun run with DWRunning followed by brunch that included a bunch of my favorite pre-, post- and during workout fuel options. Since I didn’t have copies of every recipe for individuals to take home, I wanted to include them all here for easy access. I’ve also included a couple of anecdotes as well as to why they work for me and my rationale for why they make great runner fuel. The biggest take away from yesterday? Runners like to eat, are hungry for nutrition knowledge and this type of event is a ton of fun for me to offer because it combines 2 things I’m very passionate about – running and food – and especially feeding others! Hope all that attended enjoyed (and learned a little something too!) and be on the lookout for future events like this in the next few months!

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Discussing the ins and outs of race day nutrition

 

Energy Bites: great for pre- or immediately post run. I’ve even known a few people to freeze and take along on longer workouts for mid-run fuel.

Raspberry Oat Scones: easy to make breakfast on the go or mid afternoon snack option. I used gluten free flour. From the Racing Weight cookbook.

Kodiak Cakes Pancakes (go for the protein cakes if planning to eat post workout): followed the instructions but used unsweetened almond milk instead of water to give added flavor, vitamins and minerals.

Overnight Oats: a favorite post run meal or pre-long run/workout fuel (just make sure you allow enough time to digest). Also great grab and go option.

Egg Frittata for a Crowd:

Veggie (serves 6-8)

1 zucchini, diced

1 summer squash, diced

1/2 a large sweet onion

1 medium red pepper, diced

1-2 cups mushrooms or other desired veggies

12 eggs

2 cups cheese (Italian mix or mozzarella/parmesan blend), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. In a large sauté pan over medium heat cook veggies in about 1 Tbsp olive oil until tender.
  3. Coat 13×9 inch pan with cooking spray. Add cooked veggies to pan and let cool.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly cooled veggies and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

‘BLT’ (serves 6-8)

1-2 cups baby spinach

2 roma tomatoes, sliced

1 lb bacon, cooked and chopped

12 eggs

2 cups cheese (cheddar), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. Cook bacon to likeness. Let cool and pat dry. Chop into bite size pieces.
  3. Coat 13×9 inch pan with cooking spray. Add spinach. Top with sliced tomatoes and bacon.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly spinach/tomato/bacon mixture and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

Toast station:

Top a whole grain bread with a variety of toppings. My favorite go-to bread brands are Angelic and Ezekial (usually found in the freezer section – both brands can be found at Mariano’s). Toast is great for snacks or pre/post workout. Toppings included a variety of nut butters, avocado, chia and hemp seeds. My goal for every snack or meal: complex carb (bread), healthy fat (avocado, chia, hemp, nut butter) and protein source (nut butters).

Yogurt Parfait Bar:

Look for brands of yogurt with very little added sugar (or just get plain and sweeten yourself with honey or agave). My favorite is Siggi’s plain or vanilla. I use it in everything! Top with low sugar granolas (two brands I’m loving right now are Viki’s and Milk and Honey). Other mix ins: fresh fruit, flaked coconut (look for unsweetened), a small portion of chocolate chips, chopped nuts, and chia or hemp seeds.

Smoothie Station:

I love smoothies because often after hard workouts, I have very little appetite yet I know the importance of getting quality fuel asap in an effort to speed up recovery. So I have turned to smoothies. I add a scoop of protein powder (more on those in a future post) to a big handful of spinach, about 1/2 cup frozen fruit and coconut water or almond milk and blend. If it’s going to be a meal replacement, I’ll also add chia, nut butter and/or oats. It’s an easy way to get calories in when I don’t feel like eating and a refreshing post-run option to boot. Here’s a helpful handout I made for Mariano’s on smoothies to help guide you on how to make a better one.

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Looking like I’m reading to the class with Coach Dan from DWRunning in the background

Are you interested in attending a future event like this or maybe even a more tailored, one on one session with me? Be sure to like my Facebook page to stay in the know of all my upcoming events and/or shoot me a line here to inquire about additional services that I offer.

 

 

 

 

 

 

 

Shamrock Shuffle 8K – Trust the Process to Realize what you are Truly Capable of

This is a delayed post. Life has gotten in the way of being able to post more frequently. But since this race was one of the highlights of my running life – I have to recap it the best I can. I hand wrote this a couple days after the race and revisiting it has reminded me how far I’ve come – both emotionally and physically – with my running.

Before the Race

The week leading up to the race I had a nervous energy similar to what I experience before marathons. Knowing that this was my big goal race for winter I wanted to do well. I not only wanted to do well, but I wanted to make heads turn. I wanted to show people how hard I worked for this and that I wasn’t just a weekend runner anymore. So I took that week very seriously. I slept at least 8 hours each night. I ate very clean. I eliminated alcohol of all kinds (a cold beer with friends after a tough day is one of my biggest vices) and I attempted to calm the nerves by throwing myself into work, cooking, and running the remaining training runs I had on my schedule. The day before the race I even turned down plans with friends for a very low key, off my feet day. Remember – this is an 8k – why was I so nervous about this? Because short distances (less than a 10 mi race) have never been a strength of mine. And this was all I had been focused on since January. I didn’t want to let myself down or my coach and I knew I was as ready as I could be.

During the week I touched base with my coach, Dan Walters, who believed I was capable of breaking the 30 min mark. My 8k PR was just under 32 minutes. I thought he was crazy. Although I knew I was capable of a new PR – I wasn’t so sure about the 30 min mark. It was ambitious – but he believed in me – so I believed in him and trusted his guidance. All I knew was I’d do my very best to cross that finish line as fast as I possibly could. It was going to hurt. Dan sent us a link to view a scene between a boxer and his coach prior to the race. In it the coach screams at the boxer – motivating him to fight one more round. He tells him – this is going to hurt – but who the heck cares – we are firemen. That was how this 8k would feel and I had to mentally accept that and move past the pain at miles 3 and 4 and just push as hard and as fast as I possibly could. That mantra ‘we are firemen’ played over and over in my head during the last 2 miles of the race.

The Race

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Pre-race superstition – race day outfit ready to go the night before

I woke up before my alarm and was surprisingly calm. I had slept really well and was ready to go in a matter of minutes. I made my usual pre-race breakfast (oatmeal, banana and a scoop of almond butter), grabbed my coffee and made my way to the bus to commute down to the area we’d planned to meet before the start. As it got closer to the start, the nerves really started to set in. I just wanted to get this thing done. We did our shakeout as a team and as per usual I jogged a bit faster than I probably should have but it was only a couple miles. We changed into our racing gear and made our way to the start line. After a couple more strides to shake out the legs, we battled crowds to get into the corral about 15 minutes before the start. Once in the corral I saw so many from the Chicago running community that I knew — I was somewhat distracted from my nerves while saying hi to everyone. I was surrounded by my running family and this was our day. It was going to be great and awful all at the same time. I really reflected on how much had changed in the last 3 years and how much I absolutely love this city and these people. I was ready.

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Digging deep and passing people up Mt. Roosevelt

After the gun went off I wish I could say I remember every detail – but to be honest, I don’t. It was a blur. I settled into about a 6:05 pace for the first mile. I passed a few people and felt strong and controlled. I ran with a couple other folks that Dan coaches that were also looking to break the 30 min mark. As we approached the 5k mark, the 6:05 pace really started to set in. I hit the 5k at exactly 19 minutes – only 15 seconds off my PR – I started to wonder if I should back off a bit. The fatigue started to hit my legs. They burned. My lungs burned. Everything in my body told me slow down. And then I remembered ‘we are firemen’ and I shut down the negative thinking, listened to the crowds and surged forward.

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Finish line pic – Colleen right in front of me!

I hit the 4 mile mark and reminded myself that in 6 minutes this would all be over and I was going to be very close to hitting 30 minutes. I dug deep and started picking people to catch. I’ve tried this in other races and it doesn’t always work. But today, it did. Not only did I start catching and passing individuals but I did so on Mt. Roosevelt – where in the past – I’ve all but walked up the hill (during the marathon). As I passed 2 females up the hill and turned onto the home stretch I could see the finish line. I kicked it into high gear. Never have I felt so strong at the finish of a race. I gave those last few meters all I could — attempting to catch my teammate Colleen who I have raced with a couple times and am always just seconds behind. I closed the gap significantly – finishing just 3 seconds behind her and with a brand new big PR – 30:37! It wasn’t 30 minutes – but with the wind at mile 3 I couldn’t be happier with this time. As I started to walk through the finish area I ran into my coach (who also raced that day) and practically collapsed in his arms. I was spent – I had given it everything I had. He congratulated me on a job well done, we ran into some more Chicago running friends and we all walked together back to grab our gear and head home to freshen up before celebrating our success that afternoon.

After the Race

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With one of my favorite running buddies – Jolice!

Following the race celebrations I went through a period of mild depression. I’m not sure why – but my theory is the huge build up for one event and then it comes and goes – and even though I did well – can result in a, ‘well now what’ feeling. What helped me through it? Focusing on finding my joy in running and identifying and changing my mindset for the next goal. Grandma’s marathon in June. A distance I’m much more comfortable with. After a few days, my mood improved and I started to feel reinvigorated and super focused on the long term goal.

This race and new PR could not be possible without Dan and the DWRunning team. His and their encouragement and motivation helped me realize what I’m truly capable of. He has taught me to trust the process. To take each week as it comes and each workout as it is. To identify what it is I want and to go after it. It’s not easy. It comes with sacrifices. But if you work hard you will reap the rewards of your training.

 

Running Lessons: Finding my Flow, Learning to Trust my Training and Un-attach on Race Day

Recently I feel like I had a breakthrough in my running that is hard to explain – but I feel compelled to try. I’ve also had a couple of races that I’ve been slow to recap while I work through this transition time in my running life. Since my last marathon, I have gone through a lot personally and done a lot of soul-searching that has really opened my eyes to how I live my life and how I want to live my life going forward. Hopefully this recap of the last month and races is insightful and useful for you in your training/life.

Post-Marathon Blues

Following a marathon, it’s common to go through a bit of depression. You’ve spent the better half of the last 6 months likely training towards one big goal. It’s come, and gone, and now what?? In my case, it was pretty bad this year. I had a rough summer/fall with injury and life stress. Despite that, I raced my heart out, but the times did reflect what I wanted (stress on the wanted). PRs were few and further despite training hard as I could and through injury. I toyed with the idea of giving up. Why was this sport so important to me? I started to do some serious soul-searching – not just for what I wanted to be with my running – but who I wanted to be and where my life was headed. It was some tough stuff – facing issues I’ve had underlying for years. I’m stubborn. I want big results – but sometimes when I see what it takes to get what I want, I get easily overwhelmed and just fall back to the day to day. I make excuses.

I had my first ever DNF (did not finish). That day was one of the worst of my running life. I didn’t feel well, was overly tired and the weather was not ideal. I should have never raced. After mile 1, my stomach churned and I knew it was in my best interest to give up. I sobbed my way back to the finish line and had a real heart to heart with my coach and mom.

Finding my Flow

I spent the next week focusing on REALISTIC goals. Not signing up for every race between now and the end of the year. Instead, I picked just one to really focus on. A 10k on Thanksgiving that I race every year. I knew it wouldn’t be easy since it was only a month away and I had not done much short distance specific work, but I wanted to remember what it felt like to race fast and with joy. I also set my sights on placing in the top 5 females and a time goal of running sub 40 min if the weather cooperated (November races in Rochester, NY can be anything from 50 degrees to snowy and negative wind chills).

I discussed with my coach, Dan Walters, and he created about a month-long training program with the 10k as my goal – and LAST serious race of 2015.

About a week into training – everything started to fall into place. Running felt easy and (gasp) enjoyable again. I stopped making excuses. Stopped focusing on the goal but rather nailing each and every workout. Even the speed workouts and tempo runs. I hit what many runners refer to as ‘flow’ in my training. I looked forward to my workouts. To strength training. To it all. I felt stronger than ever. It was a great feeling after a summer of let downs and pain. I learned a little life lesson here. Just like life – there are highs and lows – and that’s what makes the journey so remarkable.

My outlook changed. I was/am much more positive. I have more focus – in running and life. I started to set goals for my career. Map out a future for my business. I ate better, slept better. I honestly don’t know what the trigger was – maybe the DNF – or whether it was hitting the flow or just having had enough of feeling sorry for myself – but it could not have come at a better time.

Cross-Country Tune-Up

In advance of the 10k I had a fun, tune-up 5k cross-country meet I signed up for with some teammates from Fleet Feet. I hate 5ks. And this would be only my second time running in spikes/on this terrain. I decided to do it for the ‘fun’ of it – and while it was fun before/after – I can’t say the actual 5k itself was that much fun. But a challenge – and I love a challenge.

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Closing in on the finish

True to my racing style – I went full-out in the first straight away. I passed people left and right and secured a spot nearish to the front of the women. I felt good – but could tell the pace I was currently at was not something I could maintain. By lap 2 of 3.5, I knew my legs were shot. It was all I could do to maintain marathon pace. I had no time goal and reminded myself – I was doing this for fun – might as well have some. I gave it my best and finished just under 20 minutes. The soft ground was difficult – resulting in more work on my legs than I think I realized at the time. Either way I finished, high-fived my teammates and ran a 2 mile cool down. I felt great and while my time wasn’t exactly what I wanted, I could feel the attitude shift. God I love this sport.

RACE DAY – 25th Annual Race with Grace 10k

A couple more weeks of super focused training and I found myself on a plane home for Thanksgiving – race day looming. I knew that sub 40 was within reach. I felt strong. The morning of the race – even my mom mentioned my very positive/good mood. Not like my typical snappy, rude attitude more typical of the last 2 marathons she had seen me run. I told her I had listened to a podcast (Running on Om) interview of Greg Faxon and that I was practicing his theory of 100% engagement but being 100% unattached in the moment. I had put in 110% this last month and I had to truly trust in that. Then on race day – in the actual moment – I needed to be unattached to the results. Why? I’m notorious for getting stuck in my own head (see my Chicago marathon recap). Instead, this time, I vowed to completely separate myself from the moment – just focus on the details to get me through the race. Find my flow and just groove. For once, it worked.

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Pre-race – feeling great!

After a decent 2 mile warm up, I knew it’d be a tough day for sub 40. There were 20 mph winds from the south that would be directly in our face for the 2nd half of the race. I knew I had run in worse – but wasn’t entirely confident I could hit the paces I wanted to. I tried not to let it get to me. We lined up for the start – me next to a guy in a turkey costume and Santa. We were off. I settled into what felt tough but not out of reach, waved at my superfan watching at about the ¼ mile mark, and prepared myself for what was to come. Just 40 minutes. Or so I hoped.

At the 1 mile marker I glanced down at my watch. That can’t be right? I thought. 5:53. It felt like I was running 6:45s – everything felt easy. I was ecstatic but recalled the wind was currently at my back. I needed to maintain and/or slow down a bit if I was going to have something left for the end.

Miles 2 and 3 were a more realistic pace of roughly 6:15. When I hit the 5k mark, I realized I had just run my second fasted 5k as part of a 10k (18:57) and knew I was definitely on track for sub 40. But again – I tossed the goal out of my head and focus on what would be the hardest 3 miles of the race. I hit mile 4 and realized I had just PR’d my 4 mile. Things were really lining up well.

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Right after the start – before the wind

Heading south on a country road past apple farms and homes, I could feel the wind kicking me in the face. I knew this was slowing me down. But I also knew I had some time ‘in the bank.’ I gave it my all and when I hit the last mile – headed entirely into the wind – I tried to pick it up even more. I picked people to focus on passing or catching rather than my watch, and successfully passed two guys. My watch beeped and I glanced down – 7:01. What?! Don’t panic, I thought. Just go full-out for the last 0.2 miles. I turned the corner into the church parking lot. My lungs burned. My legs felt like mush. I gave it all I had. I was so close.

I wish I could say I broke 40. After the effort I gave, I thought it was for sure in sight. Instead – the official time when I crossed the line was 40:02. My watch clocked 40:00:03 for 6.25 miles (I need to learn to take tighter turns). Finally – a PR! Maybe not exactly what I had wanted but I felt so strong – through the entire thing – and knew if it weren’t for the wind, that sub 40 was mine. I was happy regardless. A huge contrast to my post-DNF 5k attitude. All the hard work had paid off. I placed 5th female among a very competitive group of lady runners. And I beat a woman who beats me every year at this race (I’ve been running it for 10+ years – the first time being with my Dad back in 2000).

So what’s next?? 

Well I’m doing something I’m not used to – not following a plan for December. Running for ‘fun’ and focusing on R&R before the New Year. I’ve got some big plans, big goals, and big dreams for 2016 and can’t wait to share them all with you in the New Year. Until then – I’m going to spend time recouping from a serious 2015 of racing and life — and spend lots of time with family and friends, focusing on what I’m truly thankful for.

2015 Chicago Marathon Recap: Humbled, Thankful and My Legs are Ka-put!

2 marathons, 2 weeks, 2 countries = never again. This is what I posted to facebook immediately following the 2015 Chicago Marathon. Why? After returning from Berlin just about one week prior and trying my best to recover, my body ached all over. Besides the 2012 Boston Marathon, this had to be one of the worst, most painful, emotionally draining races of my life.

The Week Before

Leading up to race I did everything I could think of to rehab my legs and body to be in top shape come race day. I drank loads of cherry juice, ate clean with an emphasis on quality carbs, got a massage (thanks to the fabulous Terri at Urban Wellness Chicago), tried my best to get 8+ hours of sleep per night, kept my workouts to a reasonable pace, talked through my race plan with my coach at least twice, drank plenty of water and kept stress to as low a level as possible. Despite all my efforts – sometimes life just gets in the way. And I really can’t complain as some of the opportunities I had those days before the race will stay with me forever.

Mariano's Fun Run Group
Mariano’s Fun Run Group

The Thursday before, I had the chance to lead a group of local runners on a fun shakeout run through my role at Mariano’s. Joining me for the run, courtesy of PowerBar, was Josh Cox, American 50k Record Holder, PowerBar Team Elite and Desiree Linden, 2012 Olympian, Top American at 2014 NYC Marathon,Top American at 2015 Boston Marathon, PowerBar Team Elite. Both were beyond nice – wishing me luck in my effort at the marathon (neither ran this year). We had a great time and were able to capture a pretty epic group pic with my favorite view of the city skyline in the background.

Friday and Saturday I had to work the expo for Mariano’s as well as had the awesome opportunity to speak 4 times on the Runner’s World Stage talking nutrition for recovery and women’s running with another running great – a legend in my eyes: Joan Benoit Samuelson. It was truly and honor and a treat to hear her speak and I had to fight back tears as she recalled some of her best and worst running moments. As we walked off stage she took a genuine interest in my running history and goals for the marathon. I truly can not thank the folks at Bank of America and Runner’s World for asking me to participate in this awesome opportunity.

Speaking on the Runner's World Stage at the Marathon Expo
Speaking on the Runner’s World Stage at the Marathon Expo

As I made my way home on Saturday after the expo – after meeting my superfan and her friend for lunch and then dropping them off at their hotel – I couldn’t help but reflect on how lucky I was and that no matter how this race would turn out – the experiences in the days prior truly showed me that if you follow your heart and do what you love, things will have a way of falling into place.

I got home from the expo mid afternoon on Saturday. My feet were a bit achy from standing most of Friday and Saturday despite my efforts to stay off of them. I decided to get a pre-race mani/pedi. It helped – but my legs still didn’t feel fresh. I washed the negative thoughts from my head and fixed my typical pre-marathon meal – pasta with red sauce and a couple turkey meatballs and made it an early night – asleep by 9pm. For once, I slept so soundly, I wondered what was wrong with me when I woke up just before my alarm Sunday morning. I hoped my being well rested would pay off.

The Morning Of

As I always do, I had my pre race breakfast of a bagel, peanut butter and a banana, 2 cups of coffee and about 20 oz of Nuun and left for the start. I opted to take the L vs. a cab as I wanted to feel the energy from the other runners. For the first time in 2 years, I would not join my friends/family at the Chicago Endurance Sports Race Day Resort before the race as I had the fortunate luck to be placed in the American Development corral which has private area for athletes to warm up before the start. I’m not sure this was my best decision or that I would do it again – but I’ll get to that in a minute.

Before the Start
Before the Start

At about 7:15 we were ushered to the start line. The nerves were really going at this point. I was so close to the starting line and surrounded by folks I was truly just humbled to run with. I reflected on how far I had come – my first marathon hoping to just break the 4 hour mark to today, hoping to again break the 3 hour mark. I felt ready but was also ignoring some lingering soreness.

The Race

The start was sudden – most of us not realizing the gun had gone off. I quickly settled into my usual too fast pace. I am notorious for going out way too fast – and despite knowing it for at least the first 5k, I managed to stick to that pace for the first 10k – just like Berlin. But unlike Berlin, once I settled into a more reasonable pace, I did not feel good. I was also being passed left and right by fit men and women from the A corral. My coach had warned me about this – and no matter how much I recalled his advice to not get caught up with it – I started to lose confidence. As we made our way through Old Town, I knew today was not the day. It was all I could do not to break into tears. I fought through it – but around mile 12 I started to feel deep pain in my glute – similar to what I struggled with most of July. I couldn’t help it and started to sob. Leave it to the race photographers to catch this fateful moment on camera. How was I going to finish this race?

About to Cry at Mile 12ish
About to Cry at Mile 12ish

I started to play mind games with myself – make it to the halfway point and you can visit a medical tent and consider quitting. So I did – with a new 1/2 marathon PR despite having slowed to almost a minute behind goal pace. OK – maybe not all is lost – I said to myself. So I went on like that – toying with the idea of quitting each time I passed an aid station/medical tent for the next 7 miles.

Around mile 18 I saw my superfan and her friend. There they were both smiling and screaming my name. I lost it – the pain was too much – but somehow seeing them pushed me through it. I would do my best to just finish. It was also about this point I recalled one of my favorite runner’s story (Dean Karnazes) about finishing an ultra on his hands and feet – crawling his way over the finish line. ‘Run when you can, walk if you have to, crawl if you must; just never give up.’ I would do this – if I had to – I would walk – and even crawl.

20 miles in I started passing people. I had no idea where it came from. I started to enjoy myself. The pain was still there – but at this point I knew I would finish and while I might not get the time I wanted – I knew I would accomplish another goal – 2 marathons in 2 weeks – both with respectable times that I could be proud of.

The Finish and Aftermath

With about 2 miles to go I saw my coach and another teammate and I screamed at them – it was great – their energy powered me through those last 2 miles and over Mt. Roosevelt. I turned the corner onto Columbus and picked up my pace for the last 400m. Seeing my superfan in the grand stands – it was all I could do not to fall apart again. I crossed the line at just over 3:05 – my fourth fastest time (of now 11 completed marathons) – and almost immediately fell down. My legs were shot. With the aid of one of the volunteers, I walked through the finish area, grabbing my free 312 and post-race refreshments. Finally – after what seemed like the longest walk of my life – I got to the American Development tent. I changed into some dry clothes and made my way to meet my superfan and some other friends at the Race Day Resort. Seeing her waiting outside the ‘Resort’ I broke down into tears again. She hugged me and said she was proud and I told her I had never wanted to quit so bad in my life. Thoughts of so many things carried me through – from knowing that the pain I experienced that day was only temporary to how lucky and appreciative I was just to be able to run and be healthy.

I met up with some of my other running friends who had had both good and bad days. The weather had been warmer than ideal and the wind surprised us all. We all hobbled our way home, cleaned up and then all met up again to continue to reflect on the race while celebrating with a couple more beers, lots of food and laughs. No matter how the race went, we all revelled in our the sense of accomplishing something great – of finishing something less than 1/2 of 1% of the US population (according to a 2012 Runner’s World study) have completed.

Celebrating the Day After with my Superfan
Celebrating the Day After with my Superfan

It’s taken me a bit longer to write this recap. I think because I’ve spent the better half of the last few weeks really reflecting on how lucky I have been this year. While the two marathons I had this fall didn’t go exactly how I wanted – I am fortunate to be surrounded by a supportive team, coach, family and friends and it has made all the difference. I honestly don’t know how to end this post – so instead – I’ll leave you with some quotes from Joan Benoit Samuelson that really resonated with me prior to this race and that I’ll take with me into future running adventures and races.

For my Fleet Feet Racing and DWRunning teammates – you make running fun!: ‘As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.’

For my coach, Dan – thanks for all your support and positive energy this season: ‘Love yourself, for who and what you are; protect your dream and develop your talent to the fullest extent.’

To Jolice – my running buddy who listens to me no matter how silly my concern: ‘Years ago, women sat in kitchens drinking coffee and discussing life. Today, they cover the same topics while they run.’

And to the superfan – 11 marathons strong by my side – no quote could sum up how thankful and lucky I am to have you there for each marathon supporting me.

Cheers to you all!!

Berlin Marathon Recap: Jet Lag, Pretzels and Beer

Just over a week ago I ventured off to Germany for a week-long vacation that kicked off with the Berlin marathon. This was not my first time running in a foreign country but the first time where I crossed an ocean and would need to adjust to the time change in < 2 days as well as navigate a city I’ve only been to once before when I was 16. I was nervous, excited and most of all – scared – scared I would have a horrible race due to multiple factors working against me in the months leading up to this race.

In the week leading up to the race my workouts could not have gone better. I started to adjust my mindset about the marathon and began to get a lot more positive. Given that I also planned to run Chicago two weeks after Berlin, I set out to run a respectable time of 3:05-3:10 – a long ‘training run’ in prep for Chicago. This would not be a PR race (although for many it’s a PR course due to its flat, net downhill course). I would enjoy the sights and just take it easy for the majority of the race – and attempt to kick it into high gear for the last 1/2. Boy was I in for a surprise.

Despite just wanting to sleep, I got my bib!
Despite just wanting to sleep, I got my bib!

I arrived in Berlin on Friday morning after a night of travel with my ‘superfans’ (mother who has been at all 10 of my marathons and my brother for who this would be his first time spectating a major marathon) exhausted but also excited to finally be back in Berlin. We dropped off our luggage at the hotel and set out for some lunch and then made our way to the expo. After getting lost near the finish line, we finally made it to the expo where we fought massive crowds to get my bib and some souvenirs. Once that hassle was out-of-the-way, we enjoyed our first pretzel and beer. Now normally, I would not drink much – if at all – the week prior to the marathon. But seeing all the other runners partaking, it was hard to resist. Beer is a source of carbs after all…

After we checked in that afternoon we set off for a very authentic german dinner (and more pretzels). I skipped the fried, covered in gravy options for a piece of fish and potatoes. Not what I really wanted but I could have my fill of all the german delicacies after the race. For now, I would rein it in. An early bed time followed. I don’t think any of us made it past 9pm.

As seen on my shakeout run
As seen on my shakeout run

Saturday I woke for my shakeout at 4:30am. I knew that this was too early, so I reviewed my race day materials until a more respectable time (and when the sun finally rose) and ventured out for a 3 mi shakeout. I took many pics along the way and really enjoyed just moving my legs again. After my run we did a bus tour of the city followed by lunch and then the 4:30am wake up hit me. I said goodbye to my superfans and returned to the hotel for a 2 hour nap. It was exactly what I needed.

After my nap we grabbed dinner at a cute little Italian restaurant on the same block as our hotel. Following dinner, my superfans talked me into a night-cap at a pub near our hotel. I was hesitant but my mom noted that prior to Boston, I had one beer in the hotel lobby before I went to bed. So I joined them. This may have been mistake number one (although it was delicious).

Pre-race beer with my superfan
Pre-race beer with my superfan

I slept soundly that night – which never happens prior to race day – and for which I was grateful. I ate my typical pre-marathon breakfast – bagel with nut butter and sliced banana and Nuun (all but the banana were brought from home). My stomach felt a little off but I just assumed it was nerves. I walked to the start, mom by my side, and once we got to the start area I said goodbye and we confirmed our plans for meeting up post race.

The pre-race area was very confusing for me and resulted in a lot of stress and anxiety. First — I couldn’t find my tent to check my gear. Once I did check my gear I couldn’t find a port-o-potty. Once I found that, I questioned whether I really had enough time. The line was quite long and moved very slowly. I made it through and had to jog to my corral. Once safely in my corral, I started my warm up stretches and looked around to see if I could find any of my fellow Fleet Feet/CES teammates that I knew were also in the same corral. All of a sudden I heard my name and saw my teammate Colin. We were between a barrier so couldn’t start together – but planned to meet up once we got past the first kilometer. I also noticed that I was one of the only females in this corral. A bit intimidating.

Early in the race - wondering where the other women are
Early in the race – wondering where the other women are

The start came and went and we were off. I settled in to what I knew was too fast of a pace. Looking at my watch I saw 6:30. ‘Control it, Allison’ I thought. But it felt so easy. And the energy from the crowd surrounding me just pushed me forward. My splits for the first 10k ranged between a 6:30 and 6:45 min/mi pace.

Somewhere around the 10k I ran into my teammate Colin. He asked me my goal and I his. We both took another glance at our watches. “I’m going too fast,” I said. He agreed and said even for his 2:55 goal, he too was going too fast. We should slow down. We ran that pace about another mile and then I decided to slow my role. Finally. Settling into a more attainable/realistic pace of 6:50-55 min/mi.

At some point I was engulfed by the 3 hour pace group. I literally had to slow down and let them pass just so I could have enough personal space. It was about this time I also had one of the worst water stop experiences ever. I often joke that water stations are ‘full contact’ in big races – but this was like nothing I had ever seen. I literally was pushed and kicked as runners made their way over to the water station. One push too many and I opted to push back. No one apologizes – even in a foreign language – just a lot of grunting and hitting. Not ideal.

Eye on the finish line
Eye on the finish line

I hit the half mark at almost an even 1:29. Better than I had run in Boston. Was it possible I could break 3? Should I go for it. Not even 2 miles later I quickly decided no. I did not taper for this race and my legs were starting to feel the last weeks workouts and the jet lag. I saw my superfans around this time – which was a serious motivational boost as my legs started to go ka-put. I was paying for that first 10k. I aimed to just keep the pace under 7min/mi for the rest of the race.

With about 5k to go, I was in a full on battle with my thoughts. I knew I’d finish, and that the time would be good, but I was starting to consider walking. I wanted to stop so bad. I saw my superfans again – cheering and screaming with huge smiles on my face. I could do this – just 2k to go! That’s when the hurried bathroom stop hit me. I needed to go. Do I dare stop when I’m this close to the 3 hour mark? I ran through it – but that definitely showed in my last mile – being my slowest of the entire marathon.

So happy to be done!
So happy to be done!

Running under the Brandenburg gate and to the finish line was dream like. I finished with a time of 3:02:21 – almost a minute faster than my time at Chicago  in 2014 and my second fastest marathon ever. I was also the 98th female and 6th American woman to finish. That in and of itself is a pretty cool stat. And I felt good – legs were tired but not destroyed as they had been post-Boston. I grabbed a medal and immediately found the port-o-potty. I have never been so happy to see one – with no line – in my life. As I made my way to gear check, I recalled the mention that there were showers at the finish line area. I opted to check it out knowing my fans would want to hangout and enjoy the after party and despite being hot at the finish – the temp was hovering around 60. I thought this was a nice feature – a shower at the finish. While not high-tech by any means it was just what I needed – minus the number of men who clearly could not decipher between the male and female symbol on the door who got an eyeful.

Enjoying a celebratory beer and curry wurst near the finish
Enjoying a celebratory beer and curry wurst near the finish

Feeling refreshed, I headed over to the family meetup area. There were my fans happy as ever to see me and I them. Glad to be done with it all, we ventured over to the finish area to enjoy a celebratory beer and lunch. I opted for the curry wurst – a street food I had been told I needed to try. It was great. Once we had our fill of post marathon celebration, we headed back to the hotel and out for the night which included my first full litre of beer at Berlin’s Oktoberfest and a pork knuckle for dinner the size of my face. It was a good day and I was happy.

Special thanks to Dan Walters for his great coaching and encouragement and of course my mom and brother for making the trip to Berlin to cheer me on. I could not have done it without you!

Now… to do it all again this Sunday in Chicago…

Race Day Nutrition: Practice Makes PRs!

With fall racing season around the corner — and many of you prepping for marathons — and my longest run of the season planned for this weekend, I thought what better time to revisit what to practice from a nutrition standpoint for race day. Just as you practice for the race with long runs, you should also be practicing what you’ll eat come the big day. Whether it’s your first marathon or tenth, you are likely striving to achieve a new personal record (PR as it’s commonly called in the runner community) and in order to do that, you need to practice.

breakfastPre-Race: at least two hours before your event, consume a meal rich in easy-to-tolerate carbohydrates – about 0.5-1g carbohydrate/pound body weight. For someone 120-150 lbs, this equates to about 90-115 grams of carbohydrate or about 360-460 calories from carbohydrates and around 400-600 calories overall. You want easy to tolerate carbs so that you won’t experience stomach upset around miles 2-3 (this is not the day to go high fiber in your breakfast cereal) and these carbs are meant to top off your glycogen stores (or the primary fuel we rely on for exercise) for the race – which can only happen with carbohydrates.   The goal of your pre-competition mean is something that prevents hunger during the race, stabilizes your blood glucose (or blood sugar) levels and adequately hydrates you. A little bit of protein and fat are good to help you maintain blood sugar levels and to prevent hunger pangs mid-race—but these shouldn’t be the sole focus of your meal. Below are a couple of good options, all of which you can obtain at your local Mariano’s. Make sure to include about 1½ -2 cups fluid with this meal as well to ensure adequate hydration pre-race. Water is fine – but a sports drink would also be a good option.

1 medium bagel + 2 Tbsp peanut butter + 1 medium sliced banana
Item Calories Carbs (g) Fat (g) Pro (g)
Medium, wheat bagel (Natural Ovens, 85g) 230 40 3 10
Roundy’s Organic Peanut Butter (2 Tbsp) 210 7 17 7
Banana (1 medium/126g) 112 29 0 1
Roundy’s Organic Honey  (1 tsp) 20 6 0 0
TOTAL 572 82 20 18
1 cup cereal + ½ cup milk + ½ cup blueberries + 6-8 oz orange juice
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Frosted Mini Wheats Cereal ( 1 1/2 cup) 315 68 2 8
Roundy’s Organic Skim milk (1/2 cup) 45 7 0 5
Blueberries (1/2 cup) 42 11 0 1
Fresh Squeezed Orange Juice (8 fl oz, available in the produce section) 110 27 0 2
TOTAL 512 113 2 16
½ cup oatmeal + 1 Tbsp sliced almonds + ¼ cup dried fruit (like raisins) + 1-2 tsp honey + 1 cup apple juice
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Quick Oats (2/3 cup instant, plain, prepared with water) 205 37 4 7
Roundy’s Sliced Almonds (2 Tbsp) 67 2 6 2
Raisins (2 Tbsp, unpacked) 54 14 0 1
Roundy’s Organic Honey ( 2 tsp) 40 12 0 0
Roundy’s Apple Juice (8 fl oz) 120 30 0 0
TOTAL 486 95 10 10
Nutrition information from items obtained at Mariano’s Bucktown store.

gelsDuring the Race: Hydrate smart – you don’t want to overdo it but you also don’t want to get dehydrated. I like to alternate between water and whatever sports drink the race offers every 2-3 miles. I don’t gulp it but rather take small sips and usually don’t end up drinking the entire cup. You want to take in about 8-12 oz/hour of fluid – about ½ of which is sports drink. After about 45 minutes, I recommend taking additional fuel such as gels or chews. You might not feel like you need this additional nutrition yet – but by taking in extra calories and electrolytes sooner than you feel like you have to, you are less likely to deplete your stores. Make sure to chase these with water (NOT sports drink) to ensure adequate absorption and to prevent stomach distress. Why isn’t a sports drink enough to maintain your energy during these longer runs? The gels/chews provide additional calories (more than you would get from just sipping on a sports drink throughout the race) plus an added boost of electrolytes (the most important of which are sodium and potassium). When we sweat, we not only lose water, but we lose important micronutrients called electrolytes. Electrolytes are important for fluid balance, muscle contraction and neural activity. When we get dehydrated or over-hydrate, we throw our electrolytes out of whack – which can negatively impact our race day performance and may be one of the main reasons people DNF (another acronym commonly used by runners, it means: did not finish).

To prevent fatigue, experts recommend 30-60g of carbohydrate per hour. So what does that look like? Here’s what I do: I try to take in about 12 oz fluid each hour – half of which is sports drink. I also take 2 energy chews every 45 minutes. This equates to about 115 calories, 30 g carbohydrate per hour. This is what works for me and what I have practiced. What works for you might be different – so make sure to figure that out now and NOT on race day. Here are how all the different gels, chews and beverages stack up. You might even try some more natural nutrition sources during the race – like raisins or applesauce. Just note – these aren’t going to have the same amount of sodium as something that has been formulated for endurance athletes – but I’ve known runners who have used a combination of these and all have had success. Again – it’s about what works for you.

Item Calories Carbs (g) Sodium (g) Potassium (g)
8 oz sports drink (like Gatorade) 55 14 95 37
6 Gatorade energy chews (1 package) 100 24 90 30
1 PowerGel 110 27 200 20
1, 1-oz package Roundy’s Raisins 90 22 5 220
1 (90g) Roundy’s Fruit Pouch (like applesauce) 40 10 10 65
Powerbar 240 47 200 105
Nutrition information from items obtained at Mariano’s Bucktown store.

chocolate milkPost-Race Recovery: the most important thing to remember post-race is to rehydrate and restore. This can be as simple as a sports drink and an apple or banana. If food sounds like the last thing that would appeal to you – try a smoothie or some toast. The sooner you refuel the better you’ll feel (I promise). After such a long bought of exercise, your body is in negative energy balance. In order to prevent further muscle breakdown, you need to further replace the glycogen lost as well as protein. Studies have shown that consuming protein within an hour post-workout can help enhance the muscle recover process. You want to aim for 1 gram of protein for every 3-4 grams of carbohydrate consumed, or about 35-50 g carb and 10-20 g pro in the first 2 hours post exercise. If you have no appetite, try small, frequent snacks every 15-30 min, such as:

Chocolate Milk
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Organic Milk (Nonfat/Skim, 1 1/2 cup) 125 18 0 12
Roundy’s Chocolate Syrup (2 Tbsp) 100 24 0 1
TOTAL 225 42 0 13
Greek Yogurt Parfait
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Plain Nonfat Greek Yogurt (1 container, 150g) 100 14 0 12
Blueberries (1/2 cup) 42 11 0 1
Roundy’s Granola (1/2 cup) 200 33 6 5
TOTAL 342 58 6 18
PB&J
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Wheat Bread (2 slices) 200 36 2 6
Roundy’s Organic Peanut Butter (2 Tbsp) 210 7 17 7
Roundy’s Strawberry Jam (1 Tbsp) 50 13 0 0
TOTAL 460 56 19 13
Nutrition information from items obtained at Mariano’s Bucktown store.

So what’s the bottom line?

  • Never try anything new on race day
  • What works for you may not work for others
  • Treat your long runs as an opportunity to try something new
  • Pre-race – focus on carbs/hydration
  • During – hydrate and adequate fuel
  • Post-race – recover with protein AND carbohydrates
  • Don’t take it your nutrition too seriously! Food is meant to be enjoyed!

(this post originally appeared on the Chicago Hyatt’s blog in advance of the 2014 Chicago marathon)

The Road to Boston: Chasing the Unicorn with a Team by my Side

This will be my third time running the Boston marathon and my eighth marathon total. Many people wonder why – why one would choose to put his or herself through running 26.2 miles voluntarily – and then do it multiple times. For those that have done a marathon – whether you chose to be a one and done runner or are toeing the line of your 20th, a big part of it is getting to that finish line. And the finish line at Boston is like no other experience you will have. As a runner – and I can proudly say that – crossing that finish line in 2008 and again in 2012 were truly moments in time that I will cherish. But running with a group – like the one I’m heading to Boston with in just over a week – has shown me that running can be more than just about that ultimate prize.

2008: You Never Forget Your First Time
My road to Boston started in 2008. I was in graduate school at Tufts and had never run a marathon before. It was on my bucket list – and when the president of the school announced a charity program that would guarantee entry into the coveted race, I jumped at the chance – figuring it’d be my one and only chance to run it – and that I’d never be fast enough to time qualify.

2008 Boston Marathon
At the finish of the 2008 Boston Marathon – completely exhausted.

Looking back on that race, it’s amazing I did as well as I did for my first marathon as I barely made it through my one and only 20 mile training run and did not log nearly as many miles during the week as I do now – and I did absolutely no speed work—things that have become second nature to me going into my 8th marathon and 2nd year running with the Fleet Feet Chicago Racing Team.

Starting in the third wave – with a bib number in the upper 20,000s, it was quite the experience. I trained and ran the race solo and saw my friends and mom at different points throughout the race. I wore a brand new Timex watch that I didn’t even know how to use and had no idea what a split was, didn’t monitor my pace, and did my nutrition all wrong. But rounding that last corner onto Mass Ave made all the pain, blisters, and stomach aches suddenly disappear. The crowd consumed me and it was all I could do not to break into tears at the sight of the finish line. I finished around the 3:52 mark – meeting my goal of finishing in less than 4 hours and I was utterly exhausted but oddly fascinated by the realization that I wanted to do it again – and I wanted to go faster.

2012: The Hardest, Hottest Run of my Life
Fast forward to 2012. At this point, I had completed 2 more marathons (my second being Marine Corp Marathon where I time-qualified for Boston by just about 5 minutes). Having moved to Austin, Texas – I had enjoyed a great training season as I did not have to deal with weather conditions like I did when I lived in the northeast. I was feeling pretty confident going into the race. I had moved up to wave two and my bib number again improved by almost 10,000 numbers.

2012 Boston Marathon
Forcing a smile at the end of the 2012 Boston Marathon.

Rather than recap the whole race, I’ll sum it up by saying this experience was truly the hardest, hottest, most difficult run of my life. When forecasters started reporting that it’d be in the 80s the day of the marathon – I thought I’d have a leg up – but I learned the hard way – to respect the conditions and readjust expectations. I finished – but not where I wanted to. Going into the race, assuming all went well, I had not planned to make another appearance in Boston again– but because I want my last time running Boston to end on a high note, I decided I’d have to do it again.

When the bombings happened in 2013, I was sitting at my desk, now living and working in Chicago. My heart broke. It was gut wrenching to watch a town I used to call home and my community – the community of runners – get beat up like that. But it was also so encouraging to see everyone come together and really support one another. I decided in that moment – no matter what – I would cross that finish line at least one more time.

2015: Chasing the Unicorn with a Team by my Side
In the fall of 2013 I toed the line of the Chicago marathon for the first time. I had trained hard and for the first time ever, with others through the Chicago Endurance Sports (CES) marathon training program and the Fleet Feet Racing Team workouts. I felt ready – more ready than I have ever felt in my life. I not only PR’d but shaved off 20 minutes finishing in just over 3 hours and 15 minutes. I was beyond ecstatic. I would run Boston again in 2015.

Since then, I have run two more marathons – Lake Placid and Chicago again in 2014. My last experience was another huge improvement – finishing in just over 3 hours and 3 minutes. I can honestly say if it had not been for the support, encouragement and constant challenges I receive from my running family at Fleet Feet and CES (because I truly see them as an extension of my family) there is no way I would be where I am today.

With some of my teammates at the finish of the 2014 Chicago Marathon. Can't wait to run the streets with them in Boston!
With some of my teammates at the finish of the 2014 Chicago Marathon. Can’t wait to run the streets with them in Boston!

So this will be my third time running Boston. I have moved from the back of wave 3 to the middle of wave 1 – averaging about a 10,000 bib increase each time. I have trained through a terrible Chicago winter – and yes, mostly outdoors in occasional white out conditions and through bone-freezing negative wind chills. I did speed workouts on treadmills when the ice made it unsafe to attempt to do them outside, woke before dawn for double digit training runs during the week. Ran a 20 miler by myself because I had to skip the planned one due to a slight injury and travel plans. I even broke down in tears due to a tight hamstring 2 miles into a speed workout on the lake front path only to be met by fellow teammates who stopped and run/walked me back to the store – foregoing their planned workout for the night to help me. I ran through a lingering illness for over two weeks and started a new job in the middle of some of my highest mileage weeks. And when I wanted to quit – which was multiple times– I did not because of the support and encouragement of my teammates and our coaches.

So what have I learned throughout this training season? That while we may not always run together – and we sometimes even compete against each other – we are one community – a community of runners. And I am so grateful for the friendships, bonds and miles we’ve put in this together.

And in my dreams – there’s that finish line – the ultimate prize. Here’s to chasing that unicorn in less than a week! Good luck to everyone who has trained hard. May this race be all you hope it to be!