Minimalist Marathon

Minimalist Marathon: How To Avoid Your Inner Weakling

Somewhere near mile 6 in the marathon, I saw a fan with my favorite sign: Toenails are for sissies. A blister the size of a wasp nest developed on my big toe sometime during the race; I did not know I had it until I showered my sweat-encrusted self. Two toenails were black as the night. I could feel one of them flipping up as I ran in training and near the end 26.2. 

Endurance athletes lose toenails. Avoid peephole high heels on date night for a while. I guess? Avoid hitting the pedicure salon to freak out the nail technician. Get over the idea of having "normal" feet. Be proud they chase pavement. Be blessed they still work.

After interval training on my mountain bike on the incline, this is my scene at the bottom of the climb. At the bottom, the horse and I stared at each other.

After interval training on my mountain bike on the incline, this is my scene at the bottom of the climb. At the bottom, the horse and I stared at each other.

Three weeks later and my toenails are still black, the wasp nest-like blister bursted on its own, and the training (for what, I don't know yet) has started back slowly. Cross training on a mountain bike, aqua running, playing volleyball, strength training, yoga, and running/biking incline intervals all eat up my active daily life. Running miles in Zen mode feels like a vacation, now.

Going into winter I am excited to try mountain biking in snow, cross country skiing, and maybe some downhill, in addition to hot yoga, aerial skills, and the usual cross training methods and whatever else I can pick up to diversify the fitness plan.  

How do you plan on hitting your stride when the cold comes...?

Minimalist Marathon: How To Be a Tuning Fork

Adding miles each week is a sly proposition. If you could run 12 miles nonstop one week ago, what is another four to six this next week for the long-run day? (A good trainer--see previous post--builds up your momentum and helps you find you groove.) A slow build with cross-training, tempo running, interval running, and weight lifting in between makes the mental game a little more palpable. 

Here is how I have digested, parsed out the distance, which intimidated me in the beginning...

Know six miles by heart.  I have grown to love a six-mile stretch. It’s my map of what each segment of a mile looks like. There are curves and hills to fog any feeling of a straightaway. A straightaway can be daunting because it looks forever in your face and your legs clip at a cadence of approval (or disapproval). Cut the whole distance up into chunks. Chunk it! Only focus on one segment at a time. Knock each one down to know you're one mile closer to the goal.

Inversions: post-run ritual...out with the old blood, force pump the new blood for active recovery. Plus, the vibrations in your legs feel amazing after pounding the pavement for hours. And it just feels good to lay down once you are inside.

Inversions: post-run ritual...out with the old blood, force pump the new blood for active recovery. Plus, the vibrations in your legs feel amazing after pounding the pavement for hours. And it just feels good to lay down once you are inside.

Dive into suffering. The more you try to avoid suffering, mask it with resistance, the more it comes back in various forms and harder then ever. When running, if something aches, I focus on it, shine a light on it in with my mind, and work through it. 

Trust the struggle, the fireball in your legs. Envision a glow ball of light entering through the top of your head into the muscle region screaming and kicking, and let go of the pain...because you are a journey. 

Rule out nothing; engage all senses. The metaphor of the mind-body-spirit paradigm as a tuning fork came from Most Intimate: A Zen Approach by Roshi Pat Enkyo O'Hara. The distinction between self and other blurs the line when in the zone of Zen. And running is Zen if you allow yourself to get there. It takes practice, awareness, and conscious effort. 

The science of running and the meditation of running together can change the shape of your experience. Check out how mind can alter the science of you by these two medical doctors, one from Harvard Medical School and Tufts Medical School, both of whom authored Super Brain. Their book weaves consciousness with hard science.

All of your senses work together to heighten the realm of experience. This is why I no longer run with headphones, as I think they are a distraction of the real purpose of running, as it has become “movement meditation” for me. I let things come and go to my mind with non-attachment. Slip in and slip out go the thoughts. Miles evaporate. Minutes tear down.

Running can make your thoughts disappear, allowing them to slip in and slip out, without "thinking" about them.

Running can make your thoughts disappear, allowing them to slip in and slip out, without "thinking" about them.

 

 

 

 

Minimalist Marathon: How To Experiment on the Run

Running long distances influences elites and non-elites in different ways. I am squarely in the non-elite camp. (At this point, my goal is to run a consistent 9:00 pace, with a few upshots of 8:something at the end of the marathon.)  This week I want to talk about something unsavory, so let’s just get it out there. Vomit. I said it. Let’s talk vomit and endurance.

This entry is for the runners in training out there on the verge of hurling during a long run and/or interval training. This week’s blog post may constitute as an “over share,” a TMI-kind-of-post.

Puking, hurling, spewing, el vomit-ola has been on my mind more now than ever, in fact. I agree, this isn’t a very lady-like topic. BUT running brings out certain characteristics in me that, well, are not pretty. I tend to throw out a few expletives when my performance is sad based on the numbers I see in my Garmin Forerunner. I do.

When you're on the verge of hurling from running long distances, sometimes the ground becomes really interesting....?

When you're on the verge of hurling from running long distances, sometimes the ground becomes really interesting....?

The fueling system while distance running has taken on a life of its own. It is just as important as shoes, wicking gear, and socks.

I don’t remember feeling this level of nausea while pushing the limits of my body than during the first trimester of my pregnancies years back. The fueling system while distance running has taken on a life of its own. It is just as important as shoes, wicking gear, and socks. Here is what I learned through trial and error…

Experiment at Will. The intense feeling of hurling comes about half way into a long run, when fuel and nutrition either do or do not agree with what’s going on. The other day while endurance training on the big orange oval track I experimented on myself. A guy with lean veiny forearms at the sports store recommended a fuel block. How could Mr. Ripped be wrong?  Well…

The important thing to do is fuel early, often, and do more than you think you need. I recommend 20g of sugars per hour.
— Andrew Loscutoff, Sisters Athletic Club

What I found was that my stomach made so many noises I could hear its rumblings over the Rolling Stones in my headphones, and mortals, that is not a good thing. You should not hear your stomach twerking at mile six in broad daylight, in public.

Many endurance athletes love the gels, blocks, and performance beans for sports nutrition. These folks are steel, awesome, and admirable. However, when consumed, for some(!), they may have a tendency to sit in the stomach as sludge or molasses, which does not make her feel light on her foot strike and ready for more interval mad pacing. Experimentation is good. Become your own fuel guinea pig way before race day. Don't be afraid to puke. Go with it. Learn.

The A-La-Natural Fuel. If there is something I know about it is fast-acting sugars, as I have two small children living with Type 1 Diabetes, the insulin dependent kind. I have an entire drawer in my kitchen dedicated to fast-acting sugar options—natural and unnatural kinds--to treat their hypoglycemia. By years of experimentation, we know what works on the spectrum of super fast, medium fast, and slow-long burning. 

In many ways, as a long-distance runner, we are doing the same thing with our sugar tank. We have to use our self-indicators—know your body—and fuel before it’s too late, past the point of recovery.

The affable Andrew Loscutoff--a personal trainer, former track star and triathlete, and elite-level mountain bike champion--gave me this advice. "The important thing to do is fuel early, often, and do more than you think you need. I recommend 20g of sugars per hour." (You need to listen to him, too.)

Because I am not a fan of artificial sweet things when on the run or ever, I have experimented with natural products for fuel. The sources that work best for me include:

·      fresh medjool dates

·      figs

·      freeze dried bananas

·      dried cherries

·      raisins

·      fig newtons (ok, these are processed; got me)

All of these are concentrated natural sugars. They add zip and a longer burn, rather than an artificial sugar rush I have found that burn fast, furious, and leave a gross coating in my mouth.

Electrolyte It, Baby.  I never realized how good or bad something tasted until I started running long distances and pulled electrolyte fluids out of my pack. Each run for the past five weeks I have tried a new option—flavors, brands, liquids, and dissolvable tablets. This is self-science.

My point is: experiment on the run. Don’t take anyone’s advice about what will work or not work for you. Only you know if you can pound Gummy Bears down with an electrolyte chaser and run jazzy. Find your own science.

These options run the course of disgusting to nauseating to flourishing. I ended up liking the non-stevia, non-sugar dissolvable tablets. NUUN lemon-lime is good. FIZZ tablets in peach and grapefruit get the thumbs up too from this chick on the side of vomit-ville. 

My point is: experiment on the run. Don’t take anyone’s advice about what will work or not work for you. Only you know if you can pound Gummy Bears down with an electrolyte chaser and run jazzy. Find your own science.

Ask around for recommendations from qualified fitness experts, too. Sometimes they receive free samples and may share and pass along for your experimentation. For example, Loscutoff offered me samples of FIZZ, which felt more like electrolyte Alka-Seltzer on the belly while on the run. They know about food interactions, performance, and physiology. They may hold your little golden ticket to a pleasant run.

Lace up. Hit the road. Fuel.