Week 18: Ready, Set, Let's Race!

And We're Off! Have Fun!!

Even though I've run many races and marathons, I still get keyed up the week beforehand. A few things I've learned that keep it sane and make it fun:

1. It's Not About How Fast Or How Long You Run
There are all sorts of factors that make some runners faster, some slower, and give people runners more endurance than others. I'm 6"2" and over 200 pounds, and the fact is, I'm just not built to run. But I run anyway. Once you've had some experience and accepted that you're not going to be top dog, it actually becomes more fun. You don't have to worry about it and you can just enjoy yourself. It's not about competing with other people, it's about topping yourself.

2. Be Well Prepared
Here's what I do for the last few days before a race.
• Drink plenty of water. Most people don't drink enough water on a daily basis, but don't drink too much right before the race. If you do excreting out electrolytes.
• Eat plenty of fiber. You don't want to carry extra weight.
• Eat breakfast early. You don't want to skip breakfast and run on an empty stomach. If you eat too close to the race it's traumatic for the gut because the organs are deprived of normal blood flow.
• Eat protein for breakfast. Protein digests slowly so the energy lasts longer, and it works to spare the muscles from being torn down too quickly.
• My breakfast of choice: two pieces of whole wheat toast with almond or peanut butter and jelly. It's nature's own power bar.
• Don't slam a glass of juice. It'll spark you, but the energy won't last and you'll crash.
• Include some caffeine. Caffeine is glycogen sparing; it slows the breakdown of carbs.
• Carry energy gels. They have caffeine as well as carbs.

3. Take It Easy
Before I'd ever run a race myself, I used to watch races and wonder, why are these people running in the middle of the pack? Well now I know they're the smart ones. They're listening to their bodies.

No matter whether this is your first race or you're a veteran runner, start from where you are and set a reasonable goal for yourself. Deciding "my goal is to run it in under 3 1/2 hours" is just setting yourself up. If you injure yourself, it's not good physically or mentally, and who wants to get depressed? So don't push yourself and appreciate what you can do.

And by the way, if you're reading this and you're ill or injured and can't run this weekend, try not to get too discouraged. There are always races to enter. Use this time to reflect on everything you've already accomplished. Even if you were training for your first race, at least you took the initiative and made some positive behavioral changes.

Life's a marathon, so do you want a short-term "win"? Or do you want to have longevity? That's the real win.

--Brian Soo

Week 17: Gearing Up for the Big Day

Getting Ready to Join the Crowd!

The Kaiser Permanente Half Marathon & 5K is a little more than a week away, and you're probably in serious preparation mode at this point, squeezing in runs whenever you can. If you haven't done a race before or haven't participated in this one, you're probably wondering (and maybe worrying a bit!) about what you'll need. Here's a rundown of my personal gear tips, both general and race-specific.

1. Keep It Simple
I don’t run in fancy or expensive clothing, but I do like it to be fitted. You don’t have to spend much on running clothing: I have a couple of pairs of shorts for the summer, pants for the winter, and I usually wear tees I’ve gotten from racing events. When it’s cold I wear a lightweight pullover and a light running hat which I’ll pull down over my ears if they're chilly (I don’t like to wear ear muffs). On my hands I usually wear the glove inserts from my ski gloves, or just pull down my sleeves. Sports Basement is where I do all my shopping, because it's a wonderful organization that supports our community. It's a center for meetings, classes, group exercise starting points, and even emergency bathroom breaks. And the staff is very friendly.

2. Take Care of Your Feet
I do spend money on good shoes; that's very important to me and my feet. If you’re a beginner runner or haven’t run in years, don’t dig up your old gym shoes or Converses. Go to a running specialty store and get your foot and running style evaluated so you can purchase shoes that are right for your feet. It’s a great investment! I also wear a good pair of snug running socks. It's very irritating if they're loose and you have to constantly pull them up during the run.

3. Get Race-Ready
Gearing up for the Half, I like to wear light clothing because I find that I get warm pretty quickly. I wear shorts and a short sleeved tee or tank top. If it's cold or looks like rain, I'll wear tight-fitting running pants and a light zip-up jacket over my shirt; light enough to take off and tie around my waste without it feeling heavy. I don't suggest wearing a sweatshirt or sweatpants; they're too bulky and may weigh you down. (You may not feel it the first couple miles, but by mile five or six, you'll feel like chucking it!) I choose running shorts or pants that have a zipper for a phone and ID. You should always have your ID when you're out running, and carrying a phone is a really good idea as well.

4. Choose Your Water Strategy
Personally, I don't wear a water belt because I don't like the bulkiness of a belt, and I stop at every water station. However, I've worn one at some races and the advantage to wearing a belt is that you have water available whenever you're thirsty and you don't have to stop at the stations with everyone else. It's a personal preference, so do whatever is easiest for you.

Good luck, have fun, and see you out there!

--Jodi Thirtyacre

Week 16: Coping with Post-Run Soreness

Icing eases inflammation and heat speeds healing

Unfortunately, when your muscles are sore it means they are damaged, and your body needs to rebuild them. This feeling can last for a few days, as the rebuilding process can take this long. Joints also get achy and they can take longer to recover than muscles.

In order to do this rebuilding, your body must have the raw materials, food, and time to put the structures back in order. Your muscles store glycogen, which is an important source of energy for exercise.

After a big run your glycogen stores have been emptied out, which means your fuel gauge is closer to empty. I believe it's imperative to eat a good, balanced post-run or post-race meal. And pretty quickly--you should consume something within an hour of a hard workout. Definitely make sure you make up the calorie deficit within the day.

After running one marathon, I ate a real "meat and potatoes" meal for dinner, and that was probably the best I've ever felt post-race.

Pamper yourself when you've worked out hard. Your body works hard for you, and it deserves treats now and again. If you like ice, hot tubs, hot baths, saunas, or massages, go for it. Anything that increases blood flow to the muscles helps them heal. Ibuprofen can be helpful in getting through the few days post-race.

It's like owning a car. The better you take care of it, the better the performance and longevity.

 --Brian Soo

Week 15: So You've Been Sidelined by Injury or Illness: How to Get Back in the Groove

Running alone is the best way to catch up

Running is hard on your body, and I don't know anyone who hasn't experienced some sort of injury at one time. A pulled hamstring, shin splints, knee pain, or a twisted ankle are amongst the more common types of running injuries.

I twisted my ankle during a warm up run before a cross country race. It was uneven ground, and I wasn't paying attention. I shook it off and ran the race, but that evening my foot swelled up and I was in pain and had to stay off my foot for several days. Even after that, although it felt OK, I decided not to run for two weeks because I didn't want to re-injure my ankle.

It was frustrating to take two weeks off, but even more frustrating trying to get back into running after that. Here are a few of the things I learned about how to get back into training without too much risk of re-injury.

1. Start back slowly and gradually
I was on a cross country team when I injured my ankle. I wanted to complete the season so I started back slow and took very easy runs until I felt stronger. Even though it's frustrating not to jump right back in, you have to remember that if you re-injure yourself, you'll just lose even more time and progress. And be careful: After an injury, that area may be a "weak spot" for you, and more susceptible to impact. Or, if you baby one area, you can put extra pressure on other areas, causing an injury someplace else.

2. Don't just run - build up stamina in other ways
I'm a big fan of cross-training. I concentrate on my form rather than my speed. A friend of mine injured her foot and swam during her recovery. Swimming, biking, Pilates, and weight training are all great alternatives to running while recovering. Cross training also helps avoid injuries as you condition different muscles. And it keeps you from feeling that you're falling out of shape. It's important to feel good as you get back to your old mileage.

3. Train alone at first
Even if you usually run with a buddy or a group, take a break and train alone for a couple of weeks. Recently, I had issues with sciatica. I never stopped running, but I ran alone, stopping regularly to stretch. I knew I'd get really frustrated if I ran with others and tried to keep up. Also, when you train with others there's a tendency to push yourself too hard.

4. Set yourself a schedule of intensifying runs
As the Half Marathon draws near, I follow this buildup schedule:

4 weeks before Half: 8-10 miles
3 weeks before Half: 10-12 miles
2 weeks before Half: 12-13 miles
1 week before Half: Decrease back down to 8-10 miles
The week leading up to Half: 3- 5 miles (easy running) for three to four days
The day before Half: light run 2-3 miles or rest

Have fun!

--Jodi Thirtyacre

Week 14: How Runners Can Stay Healthy During Flu Season

Running in the cold without good gear will leave you chilled

Pay Attention to Comfort
Your body works hard to maintain a healthy equilibrium, known as homeostasis, which is how you stay "comfortable" and in balance. For example, thermoregulation maintains your body at a fairly constant temperature. When you exercise during the late fall and winter months, it's a little more challenging, but your goal is to stay as "comfortable" as possible. If you're chilled, or your ears hurt, your head aches, or you're uncomfortable in any other way, pay attention and do what you can to change that.

Stay Warm and Dry
The best way to dress for running in winter weather is to layer so you don't get either too cold or too hot. A good base layer is important to help you avoid getting chilled at the end of your exercise. Moisture-wicking fabrics wick away the moisture and don't keep it against your skin the way natural fabrics do. It's important to change out of your clothes as soon as possible, and if possible, take a shower. Warm, hot, or cold is fine, depending on what you prefer - choose what makes you feel comfortable. 

Beware Indoor Air Pollution
Flu virus germs are airborne, so anytime you're in a crowded room or have close contact with other people, you're likely to be exposed to cold and flu germs. I'm not suggesting that telling you not to stay at home or avoid seeing your friends; your friends - when you're undergoing intense training, you have likely already estranged a few! However, you may want to avoid sick contacts who are sick as you get closer to the Kaiser Permanente 5K and Half Marathon and 5K.

Other Flu Prevention Tips
Always keep your hands clean and minimize touching your face, especially your nose and eyes, which are direct routes into the nasal passages for germs. Germs can survive on common surfaces such as doorknobs for as long as three hours, so don't touch your face after opening doors, shaking hands, or touching anything else where germs may lurk.

Get Your Healthy Rest
Keep in mind that exercise can compromise your immune system.  When you're training hard, you can be more susceptible to infection. Therefore, it's imperative that you get your rest, which you may have need to prioritize, or even schedule. At this point during your in training, managing your time may get tricky. If you have to cancel a training session because you don't feel well, or cancel a social activity because you have to train, try not to feel guilty for either scenario. You're in training, and it won't always be this way.

--Brian Soo

Week 13: Getting Serious with Training Runs

If your goal is to run the Half Marathon and you've never done one before, it’s a good idea to try running a few 5Ks beforehand.

The San Francisco Dolphin South End Running Club (also known as DSE) sponsors a series of affordable ($5-8 for non-members) Sunday races, usually 5K or 10K.

Here is the DSE schedule for January. You can register for these races at active.com.

• Sunday, Jan 1: New Year’s Day Marina Green 5K
Start from: East Beach at Crissy Field (Kid run following)

• Sunday, Jan 6: Golden Gate Park 10K
Start from: Transverse & Kennedy Drive, Golden Gate Park, San Francisco

• Sunday, Jan 15: Ballpark 5K
Start from: Terry Francois & Illinois StreetsSan Francisco

• Sunday, Jan 22: Waterfront 10m or 5K
Starting point: The Dolphin Club, Jefferson & Hyde Streets, San Francisco

• Sunday, Jan 29: Arts & Sciences 5K
Starting point: The Conservatory of Flowers, Kennedy Drive, Golden Gate Park San Francisco

There are also many San Francisco runs that you can participate in throughout the year:

Chinese New Year 5K in Chinatown (February)
Emerald Across the Bay 12K (March)
Zippy 5K in Golden Gate Park (April)
Bay to Breakers (May)
Dipsea 7 miles (June)
Cable Car Chase 5.65 miles (August)
Bridge to Bridge 7K and 10K (October)
Howlin’ Moon 5K (October)
Turkey Trot 5K/5 miles (November)

Another way to boost your training is to attend the free training presentations put on by the Pamakid Runners Club, presenters of the Kaiser Permanente Half Marathon and 5K. The presentations follow the Pamakids Saturday morning training runs, held at 9 a.m. This winter's series will be held at the Sports Basement in the Presidio.

Address: 610 Mason Street at Crissy Field Presentation Time: 11 - 11:15 a.m., following the 9 a.m. training runs which are open to all levels.

Schedule:
Sat, Jan 5: Jodi Thirtyacre, Manager, Kaiser Permanente , "Fueling your body while training"- follows 5-8 mile run
Sat, Jan 12: Brian Soo, Physical Therapist, Kaiser Permanente,  "Common running injuries: how to avoid and how to recover" - follows 6-10 mile run
Sat, Jan 19: Matt Sheehy, Physical Therapist, Kaiser Permanente, "Warm-ups, stretches, and accessory strength drills for runners" - follows 8-12 mile run
Sat, Jan 26: Mike Sullivan, Health Education Instructor, Kaiser Permanente, "Eating before, during and post race"- follows 8-12 mile run

The Pamakid Runners Club also hosts weekly runs open to all on Tuesday and Thursday nights. Tuesday night runs are track workouts coached by Andy Chan. Held at the Kezar Stadium track at the east end of Golden Gate Park ($5 non-members).

Thursday night runs are casual 6 to 12 mile runs at your own pace that start from the corner of Fell and Cole streets. Both start at 6:30 p.m.

There are additional group runs organized frequently via Yahoo! Group email. So if interested, you might want to sign up.

--Jodi Thirtyacre

Week 12: The Top Mistakes I've Seen Runners Make - and How You Can Avoid Them

You Don't Want to Be Injured on Race Day

1. Pushing Yourself Too Hard When You Start Training

People will often injure themselves when they begin to train for a race. They might feel great for the first few weeks after they start running, get excited, and then push too hard. The next thing you know, they experience pain in their hips, knees, or back. It takes a long time to increase your endurance; your bones and other structures need to get stronger and that happens slowly. Stick with three-mile runs until that feels relatively easy before bumping up to five miles. Get comfortable with five before going to seven, and so on. Don't jump from five to ten, like I've seen many people do. It may be easier for you to train by keeping track of how much time you run. Start with 20 minutes and don't go to 30 until that's consistently easy.

2. Running Too Slowly

Gait is really important when you're running, and surprisingly it's harder to have the correct gait at slow speeds than when you're going faster. Remember jogging? People pounding down the sidewalk in slow motion? That's the opposite of what you want to do. Run at a pace that's comfortable for you in terms of breathing and heart rate, but that's not so slow that you're coming down hard. If you find yourself shying away from pavement and preferring to run on a track or treadmill, the problem may be your gait, not the surface. It's basic physics. Even though the track is softer, your gait has a bigger effect. The more you push into the ground, the more it pushes back. And you're going to be on pavement when you run the Kaiser Permanente Half Marathon.

3. Only Stretching Before a Run

Most people don't realize it's bad for you to do one big set of stretches. You can stretch and feel great, but then the next day you're sore and even tighter. Instead, try stretching for a few minutes at a time throughout the entire day. Also, everyone's different when it comes to muscle tightness. If you have one area that's really tight, like your hamstrings or hips, stretch that area little by little starting first thing in the morning and ending with it the last thing at night. 

4. Starting Up Too Intensively after a Break

When you return to training after a break, you feel as if you should be at the same level you were before. It's easy to be discouraged when you realize you're not, but it better to take it easy than to push yourself too hard. If you drop back a bit and build your endurance for a few runs you'll be back to where you left off. This is timely now for those who may skip running because of holiday travel, a busy schedule, or illness. Just be patient with yourself and don't overdo it when you get back on schedule.

--Brian Soo