Through a Runner’s Eyes

“So often we can get caught up in the rankings, times, personal bests and competitions that we forget about the true joy and life changing experiences that our sport provides. Running is about a journey, a journey that engages an entire community and culture, yet inwardly transforms the mind, spirit, and body.”

“The race will begin in one minute,” the megaphone’s words reverberated in my ears. The early morning summer air was thick and seemed to hang low, making it difficult to breath even at a standstill. I was surrounded by a sea of experienced runners. I had only been training for three months and felt like a fish out of water. I glanced down at my phone in an effort to conceal the fact that I was a newcomer, Could they tell? I wondered. My stomach churned as I looked around at the other runners who were chatting and smiling with one another. The anticipation of uncharted waters was both exciting and nerve racking. I turned up the music on my phone and took a deep breath … BANG!

The crowd steadily moved forward like a cattle drive. I kept my head down and shuffled along within the close confines of the other runner’s shoulders. Within a couple minutes, I was able to break out into open space and pick up my speed to a more deliberate pace. As the nervous energy freed itself through my quickening limbs, my confidence rose and I fixed my attention on the road ahead allowing my thoughts to drift back to the beginning.

To begin a journey, first you must be inspired ~

Peering out the window, I could see the dark gray clouds hanging in the overcast sky. Another dreary, frigid winter morning, I thought as I shuffled into the kitchen and pressed “brew” on the coffee pot, hoping to find a little sunshine in the bottom of my snowman mug. The house looked so bare now that the Christmas tree was gone. All the holiday parties were over and I could feel the holiday humdrums settling in. With coffee in one hand and cell phone in the other, I snuggled into the corner of the couch and pulled a blanket over my legs. I scanned thoughtlessly through facebook in an effort to distract myself from dismal thoughts… then something caught my eye. A picture of my friend Nicole standing in front of Cinderella Castle wearing a fluffy yellow tutu and a huge smile on her face. She had just finished running in one of Disney’s Princess races. The sun shone so brightly in the picture that I swear I began to feel warmer just looking at it.

An instant yearning stirred within me and if I was being honest with myself, it was mixed with a bit of jealousy too. I sat up and immediately texted her wanting to hear everything about it and already conceiving my own tutu and tiara experience.

It was that cold, dreary morning in February of 2014 when I first became smitten with the idea of lacing up a pair of running shoes and heading out the door to earn my tiara. What I didn’t know was, what I just thought would be a fun, novel event to participate in, would actually help me find love again… love for myself and a new found life. I had not only become immersed in my daughter Rebekah’s activities over the past eight years, but there had been a quiet storm brewing and dark clouds were rolling in. I was unknowingly preparing for it.  By that following March of 2015 my marriage was in obvious trouble and by the end of June he had moved out and reconciliation was no longer a consideration.

Making the commitment~

I pressed submit on my laptop, officially committing to running in the runDisney Princess 5k and 10k race, yet I hadn’t even attempted to run one mile in 20 years. What’s three miles, I thought. Six is a little intimidating, but three should be no problem. I unearthed the shoebox that held the $25.00 clearance ASICS from under my bed and slipped them on while thinking of Cinderella and her first pair of glass slippers.

Stepping onto the front porch into the morning July sun, I felt invigorated. The plan was to run one mile; I set my timekeeper app and took off in full confidence. After what felt like a good stretch of time, my legs began to feel so heavy, as if Cinder Blocks were attached to my ankles. My heart was beating against my chest like a caution signal flashing warning. I looked down at my watch to see how long I had been running, “60 seconds!” I gasped aloud. I was going to have to ease into this running thing. I mentally revised my plan to a run/walk strategy and completed the three miles with less finesse than I anticipated.

Though I felt like a car that ran out of gas, there was an excitement stirring within me. I walked the rest of the way home to cool down and plot my new plan of action. If I was going to do this, I wanted to do it right. Kristin Banse, an Access Physical Therapy & Wellness team member says, “Recognize that as you fatigue, your form is more likely to be compromised. Usually when a runner’s form is compromised mechanical stress increases and injury can soon
follow.”

The thrill of a new challenge had me completely engaged. Every morning after I sent Rebekah to school I would take off to conquer those miles. My morning runs became a part of my day that I looked forward to. Getting out in the open air and stretching my legs felt so freeing. Listening to the sound of my heartbeat and the rhythm of my breathing would almost set me into a hypnotic state that helped me to pace myself through the miles. I was now comfortably running without any walk breaks and closing in on that 10k mileage goal, I felt unstoppable.

I had to submit an official race time to runDisney, so I found a local race for my test run. This would be a great time to try out my newfound race legs. Adorning a pair of pink Minnie ears for a little Disney inspiration, I set out at 7 a.m. that morning a bundle of nerves, not knowing what to expect. With the sound of the starting pistol, the crowd inched forward. I had never run alongside anyone, so it took a moment to adjust to my surroundings.

Once I broke free from the confines of the crowd, I was able to release the tension I had been carrying that morning and settle into a comfortable pace. The humidity hung on my limbs like heavy wet rags and the climate of my mouth mimicked that of a desert. There were spectators lining the village streets and neighborhoods, calling out words of encouragement, cheering us on toward the finish line. The sound of their voices and clapping hands infused me with the fortitude I needed to climb the winding hills. The faint sound of music found its way to my ears.

As I rounded the corner the triumphant sight of FINISH, spelled out in large letters hung high in the air. It triggered my muscles to exert the last bit of stamina I had. The moment my feet crossed the finish line, a feeling of bliss came over me. It was like an official stamp of approval to confirm my achievement, an unmatched sense of accomplishment and I wanted more. My attention was instantly focused on Rebekah as she threw her little arms around my waist and squeezed tight. “You did it Mommy!” she said with as much excitement as if she had run the race herself.

A tutu, a tiara and my favorite mouse Mickey ~

The anticipated day had come, my plan was executed and I was off to the Princess Races with a larger than life red tutu and a sparkly silver tiara, direct from China for $5.99. I had been to Disney dozens of times, but never for such an occasion as this. Nicole and two of her friends greeted me at the Orlando Airport and from there we were off and running to Disney World for our coronation.

The following morning we boarded our coach bus at 4 a.m. and headed to Epcot for the 5k race. The night sky had not yet given way to the sunrise, leaving the air damp and brisk. Florida was having unseasonably cold temperatures, barley hovering over 32 degrees. With only a thin pair of running shorts under my tutu, I shivered for an hour and a half in the corrals with more than 15,000 other princesses. Suddenly, fireworks burst into the dark sky, signaling the release of the first corral. Each corral received the same send off, lighting the pathway for the thousands of runners.

As we raced down the Disney highways, every runner in sight seemed to be dressed in their Disney best, paying homage to their favorite characters. It wasn’t long before the sun began to rise and crest the calming waterways as we came upon the Boardwalk Resort. The sound of hundreds of running shoes thumped along its wooden planked walkways. The atmosphere permeated with joy; I was having the time of my life in the company of so many others that were seemingly doing the same. It was all going too fast. No matter how many times we stopped to take pictures with characters or take a longer route, the end was nearing quickly.

Alas, the end of the course was just ahead, as we flew into World Showcase for a runner’s tour around the world. Germany… Italy… Japan… Morocco… France… United Kingdom and Canada! The countries went by in a flash, all for the price of a single airfare ticket. The third mile marker was just ahead and I felt like I had just started the race. Crossing this finish line was in some way different. The thrill of completing the course was not at the forefront this time around. It was the spirit of the adventure that added another layer of enthusiasm to my newfound love, along with the camaraderie of like-minded people. I had one more race to run the next morning and I couldn’t wait!

 

 

I departed my Disney weekend and arriving back home with a deeper desire for more adventure and ready to push myself to the next level – 13.1 miles.

Finding strength and purpose~

Shortly after I arrived back in New York, those storm clouds were hovering overhead. Life at home was very tense and it was getting increasingly difficult to deny the inevitable. I found myself in my running shoes more often than not, searching for direction and a sense of peace. My struggles at home seemed to parallel the obstacles I encountered while attempting to meet my physical goals. Some days my wandering thoughts of the unknown would completely zap my strength and keep me from my morning runs, but the down times never lasted too long. As my life evolved, I had to evolve with it.

I set my focus on training for my first half marathon. I could not allow my personal circumstances to interfere with my progress and despite all the discord; I was motivated more than ever. I posted a message on my Facebook page in search of a running buddy. I felt a bit silly and wondered what others would think about my inquiry; it was like I was placing an ad for a new friend. Within hours, I had responses from people I hadn’t seen since high school; they had caught the running bug too. We scheduled times and locations to meet up.

This helped me to expand my mileage and my sights outside of my neighborhood. I was craving new scenery and suddenly wanted to explore every nook and cranny of the Hudson Valley. I sought out several rail trails, finding each one unique to its area. Some were dirt paths amongst acres of farmland and cow pastures and others paved pathways that ran alongside streams and lush woodlands. I ran beside the Hudson River, following it over bridges. I ran through state parks and town parks, gardens and winding country roads. The Hudson Valley never looked as beautiful as it did through my eyes as a runner. It was as if I was seeing my home of 43 years, with a new pair of eyes. I started photo journaling my travels and created a blog called Running to My Life. I was now, more than ever, running with a purpose.

A fellow runner told me that the psychological aspect of running is indicative to running away from the things in life that you don’t want to face. This is not so for me; I am running toward my life and pushing the limits that I have consciously set for myself. When asked about the benefits of running, Dr. Jill Sussman, an Advanced Practice Nurse in Adult Psychology commented,  “Exercise, especially running, has a profound effect on our emotional and physical well-being. It is an effective tool for stress, anxiety, depression and self-esteem. Bottom line, it can just make you feel good,”

I not only added the element of scenery but also community. By entering local races, I engaged more fully within my community. I ran races for Homeless Veterans, Safe Harbors, United Way, Toys for Tots and local police departments to name a few. With each race, I met people that also shared a love for running- some of which became my good friends. They had a wealth of knowledge and shared their experiences of fueling for long runs, speed training and how KT Tape could be a runner’s best friend. In heeding their advice, I started placing within my age division and bringing home medals and trophies. Somehow, my simple plan to be a princess for a weekend set me on a path toward a more engaging life.

No Limitations~

It had been four months since I arrived home from the princess races and I was ready to carry out my 13.1-mile goal. I stepped out of the car and set my feet onto the pavement of the Marist College parking lot. This was the starting point for the Walkway of the Hudson Half Marathon 2015. I was there with two of the friends I had met through my Facebook post inquiry. We followed a walkway to the top of a grassy hill that provided a stunning view of the river that I have run alongside so many times. Looking out over the water, I thought about the past year’s events. It was just one year prior that I had attempted to run my very first mile, now I was about to run 13. I wasn’t terribly nervous; I felt prepared, determined and ready.

The crowd quieted for the national anthem and then the sound of the starter pistol shot through the air. It was an uphill run right from the start; this is what I trained for, I assured myself. I kept my eyes focused on the ground and paced myself accordingly. I noticed people veering off to the side in order to catch their breath.

By mile three, the ground finally leveled and we turned onto a narrow dirt trail, but now the course was cramped and hard to keep a steady pace without weaving and bobbing through the masses.

It was around the sixth mile and my body was starting to feel taxed from the rising heat and humidity, then…  I felt a disturbing twinge in my right knee. Immediate thoughts of not being able to finish, raced through my mind. I pulled my attention back to the trail and envisioned crossing the finish line with arms held high in victory; I was already halfway there.

About the ninth mile, all I could think about was how exhausted and hot I felt; I was miserable. It was mile 10 and I had finally made it to the bridge. I gazed out over the water and down the long winding river that was nestled between the mountains. Inhaling deeply, I fixed my eyes on the blurred distant trail, but keeping my renewed vision in focus.

Just as I heard a volunteer announce that there were, only three miles left to go, my knees started to lock up. I can do this, I assured myself.

The remaining two miles were laden with taxing inclines; just as I reached the crest of one, another was there waiting. Delirium was setting in, as I truly began to wonder if there was an end to this course.

As I approached a darkened underpass, I could see people lined along the sides cheering and shouting, “YOU’RE ALMOST THERE!” A chill ran from the bottom of my feet, straight to the top of my head. Whether it was from excitement or heat exhaustion, I don’t know, but I knew at that point I had made it.

Crossing that 13.1-mile finish line with my arms held high above my head, I felt like I had won a long, difficult battle.

When I think back to the day I attempted to run my first mile, I will never forget my feelings of uncertainty, nor will I forget the exhilarated feeling of achievement. Running undoubtedly has become the most effective tool for showing me what I am really made of. It has proved that I can push through barriers and view struggles as mere obstacles that are meant to be hurdled. Running makes me strong, empowered, accomplished and an awesome role model for my daughter. As the miles accumulate, so does my desire for more. Next stop, 26.2 miles!

One Year Later I am Stronger ~ How Running Made this Possible

Here I am one year later – running a race that marked a pivotal point in my life, the General Montgomery Day race. It was the first race I ever ran and looking back, in one year’s time I have certainly accomplished a lot. A lot includes not only my skill and endurance but also my self confidence in me and life.

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A good friend asked me how running has changed my life, so naturally I turned his question into a blog post. On this anniversary of running my first race, I am reflecting on my outlook on life and running.

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Initially I didn’t plan to become a runner, I just wanted to participate in a runDisney event with my DBFF (Disney Best Friend Forever) and wear a tutu while doing it. That desire to wear a tutu turned into a desire to live a more fulfilling life – that must have been one powerful tutu!

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Running has become the most effective tool for showing me what I am really made of. It has proved that I can push through barriers and that struggles are only obstacles that are meant to be hurdled and conquered. Running makes me feel strong, powerful, accomplished and an awesome role model for my daughter. As the miles accumulated so did my desire for more; not just more miles but more out of life.

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While I was falling in love with this new ideal I began to go through a major transition in my life; in hindsight I see how running was preparing me for those changes.

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Running not only helps me to realize I have no limits in what I strive to accomplish but it also broke me out of the small world I created for myself over the years. As life evolves I must evolve with it, just like my running goals. Running and racing has become my vehicle to see the world as a whole new beautiful and inspiring place – from my backyard to Infinity and Beyond!

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I love a challenge by nature. This is partially how I became hooked on running. I continue to challenge myself with speed, endurance, mileage, strength, and wisdom. Running has forced me to dig deep within, not only physically but emotionally as well. Some people run to clear their mind but for me during emotionally trying times my running suffers greatly, making it an important priority to look deep within to unlock and release whatever is weighing me down, figuratively and literally.

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So here I am one year later~
Some of my recent changes have taken quite a toll on me emotionally, spiritually, and at times physically. There are days that I just cry and I can’t possible run – but I know I am so very strong and capable of getting back up and brushing my knees off and tackling life. It may not be the next day, it may even take a whole week for me to put my running shoes back on, but I know I am going to do it. How do I know this? Because running has taught me that if I push back hard enough and I set my mind in the right place I can win any battle whether it’s a race or in life.

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One year later I am not just a stronger runner, I am a stronger me. Some days I don’t feel so strong but I know that deep within, my strength is there, I just have to dig deep to release it- running has shown me this. Some challenges take longer to conquer and that is why they are called challenges. Running continues to teach me that conquering challenges takes time and patience, the patience part….. well I haven’t gotten there yet- I’m still working on that.

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Oh! And by the way, that one year later of training brought my miles per minute for this General Montgomery Day 10K race from 11:39 in 2014 to 9:22 in 2015.

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Don’t stop pushing, don’t stop dreaming, and don’t stop doing because you can accomplish whatever you set your mind to.

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JEFF GALLOWAY

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THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN? When using a proven strategy, a runner gains control over fatigue while improving motivation. Those who follow the right training plan, for the individual, tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN? Unfortunately, most beginners “run as they feel” or follow conflicting advice. This leads to confusion and more aches and pains. The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:
1) A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER? The right training plan will gradually increase the speed repetitions needed for the individual goal. Easier days and rest days must be inserted before and after speed workouts. To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY! Most runners—especially beginners—run best when they run every other day. This allows for the “weak links” to heal. The very slow long run is usually on the weekend, when there is more time available. Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat. So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP? Changing things a bit can improve motivation. You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit. Hill runs build strength. Drills that work on cadence, gentle acceleration and gliding will improve your running form. Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS? Take it easy on these days. Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY? Not Recommended! It is during the days off from running that the running body rebuilds and improves. While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

The First Ten Things I Learned about Running …. and how they make me a better runner

When I started training to fulfill my obsession to run in the 2015 Princess Marathon Weekend in Walt Disney World, I had no idea this one obsession would turn into a much larger one.  Running is addicting – period end of sentence.  Be prepared when you decide to take your first dash out the door, it will probably be a life changing experience!

*** Check out our video montage from the 2015 Princess Marathon Weeknd Video Montage ***

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In light of my new obsession I have learned quite a bit of information which has helped me to run stronger, quicker and safer. Here are the top ten principles of running that I have learned in my first year of becoming a runner.

  • First things First –

The right running shoes can make or break your run, I think I changed mine 3 times before I settled into a pair. How do you know you have the right pair, by how your body feels overall after a run. Not wearing the proper running shoes for your feet will result in pain and lead to future injuries. Here is a guide to help better understand how to choose the best shoe for your best run.  Learn Your Running Show Lingo

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  • Not only is the shoe important, so is the sock choice –

Going out for a quick 3- mile run may not require the most top notch, high tech pair of socks, but when you start running longer distances what you slip your feet into can mean the difference between gliding or limping across the finish line. Look for socks with the least amount of cotton; cotton holds all the moisture in and this will result in blisters amongst other complications. As you invest time in your run – you will need to invest more money into your socks. 9 Best Running Socks of 2014-2015

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Now let’s talk about running stronger. Being a fairly new runner, I wasn’t concerned or even knowledgeable enough to be concerned about being a stronger runner. By pure accident I found the key to my stronger running success.

  • Cross Training-

To be a stronger runner in endurance and speed and to help prevent injury it is important to find other forms of exercise outside of running.  I have found using plyometrics has been an excellent method for me. During this past frigid New York winter, I searched for some form of indoor exercise since I was not able to tolerate the northern chill. I dialed into a plyometrics DVD and when spring sprung and I was ready to hit the pavement once again I felt explosive! My endurance and speed had increased! I ran faster, stronger and with more ease. I now make this part of my weekly routine, not only to strengthen my whole body and hopefully prevent any future injuries but to also help me be at the “top of my game” during races and long runs.

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  •  Stretching –

“It’s a no brainer, of course I need to stretch before I take off into a sprint or a jog.”

Not so, I learned static stretching is not recommended prior to any kind of workout; it actually decreases your strength and endurance. It is better to warm up dynamically with jumping jacks, high kicks or stationary jogging with high knees. In some instances static stretching may be in order. If you have a reoccurring issue of tightness in a particular area of your body, such as, ham strings, calf muscles or like me, an iliotibial band, by all means stretch if this helps to prevent injury or pain during your run.

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 “The mind rules the body.”  My mother has quoted this on several occasions for many different situations and I will say it reigns true with running.

  •  Running is certainly a sport of strength and stamina –

Where you place your thoughts will most certainly determine to what degree your strength and stamina will carry you through. Keep your mind focused on positive thoughts of success, a can do attitude. I have learned I am way more capable of achieving longer mileage and even faster mileage when I run with a clear mind and positive and uplifting thoughts – Heavy thoughts make for heavy legs.

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  •  Set your mileage –

When you’re lacing up, set the mileage you want to accomplish that day in your head. Your mind will be focused on that goal and this will help you push through those more difficult miles and to keep on keeping on!

  •  Never say Never –

As I mentioned above, I have learned in my first year as a runner that I can achieve more than I thought possible.  My initial goal was to run in the 2015 Princess Marathon Weekend with my friends and wear a tutu. Once I met that goal I realized I wanted more, my journey was not complete and it became ever changing and evolving. I will be running my first Half Marathon this weekend and in January 2016 I will be running in the WDW Marathon! Don’t set limitations on your journey, let it bring you to places that you never say never to. I promise it will be life changing!

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  •  Find yourself a Running Buddy or Buddies –

When I first started running I was more than happy to tackle those miles alone. I welcomed the solitude and silence of being a solo runner. Once I hit 10 miles and more I needed the encouragement and comradery of another runner alongside of me. Even if we didn’t finish together as long as we started out together, it helped mentally and psychologically to get through those higher mileage goals. Nicole encouraged me to reach out on social media sites to find other runners. This was something I was not comfortable with so it took some additional encouragement from her before I followed thorough with that.  But in doing so I have met and ran with some wonderful people! I encourage you to do the same. **Read here about the Power of the Group by Jeff Galloway – runner/author/coach

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  •  So much information and so many opinions  – my head is spinning! –

Everyone loves to share their opinions about sneakers, gear, fuel, run schedules; it can get a little overwhelming and confusing.  In the beginning I kind of shut down to it all and just did whatever I felt like doing; this worked until about my 6 mile marker. There comes a time when it is important to start paying attention to the articles you read and other runners you talk to. Not all advice will be the best advice for you, figure out what works with the mileage your running what makes your body feel optimum during and after a run.

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  • Enjoy Yourself ~ #runfun

Running is hard work, from your very first run to the endless miles and races to come.  Challenge yourself, push your limits, but don’t forget to have fun while doing it. Find a way to have fun with your run. Wear fun run clothing, find beautiful places to run, meet up with a group of people, register for races locally or places you have always wanted to visit …….  enjoy this journey of self-discovery you are on!

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Country Runner Girl Photo Journal

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  •  Celebrate your Successes“TREAT YOURSELF!”

A celebration is in order when a goal is achieved or crossing a finish line in a race! Pop a bottle of champagne and make a toast to your successes! Buy that sparkle running skirt or that motivate wrap that you have been eying. As Nicole said it best with this video clip below ……

“TREAT YOURSELF!”

https://www.youtube.com/watch?v=OP3xf6BFEIo

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Do you have a passion for running? Share with me something that you have learned either as a novice or an expert ~

Maureen~

****FIVE WAYS TO GET FASTER****
by Olympian Jeff Galloway

Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I’ve seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800’s.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•        water running uses the same basic motion as when running on land, using a flotation device so that the feet don’t touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•        The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I’ve found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I’ve found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don’t sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You’ll also run faster on hilly courses, during your races.