how to run a marathon - part 1

Having run the CIM 2016 (my first marathon) in 4:58, I wanna to show some love and share my experience with any runners who wish to take on the challenge. I got so much wonderful and free advice online from so many bloggers along the way! I am so grateful. Here are some things that worked for me in my adventure. I hope they work for you, too...

If you are starting from scratch, give it a 4-6 month training window. Go ahead and find a tried and true schedule and post it on your wall. I used Hal Higdon's 16 week intermediate marathon training schedule. Let yourself stray from the schedule based on your instincts. Everyone has their own personal challenges which will impact daily life. Just know that if you keep running, your legs will get stronger. 10% increases in mileage per week is considered the gold standard. Many runners alternate weeks increasing their sunday long runs to new distances, then falling back to rest the legs. I started out running totals of 15-20 miles a week, then worked my way up to 50-60 miles (with a 20 mile longest sunday run) in 12 weeks, then used the last 4 weeks to taper back down to 20-30 range, letting the legs recover before the big one. Cross-training is essential. I chose cycling and hiking. If I felt I needed a day off, I took it. If I could run 5 days straight, I did. The back-2-back concept is very helpful for learning/feeling how to run on tired legs. Hitting a wall here and there is good for you to experience the pain and try and run through it. Psychological/mental conditioning.

There is such a thing as over-training and it's dangerous! Keep to the schedule if you can. You could injure yourself. New runners can be prone to injuries because your body is still adjusting to the high impact sport of long distance running. What happens with a new runner is your body tries to acclimate to the stress of impact, and often expends energy trying to stabilize/protect your legs. Experienced runners will find that, once acclimated, the body will be able to use those energy channels towards forward momentum.

Buy quality running shoes that are made for long distances. My personal favorite shoe and the one that got me through: Brooks' Launch 3! A 'neutral trainer' that is very supportive but not too heavy, and has the kind of midsole cushioning which pushes back to help your forward momentum. Be aware of 'pronation' and have someone check your stride. Shoes wear out in 300-500 miles. Have an alternate pair and keep track. Faster runners tend to run on different shoes than they train on. Hokas are cushiony and good for recovery runs. The Pegasus 33 Nikes are good but a bit heavy. There are tons of useful shoe and product reviews all over the internet. Use them.

Use anti-chafing sticks like 'Body Glide' for surfers. Long runs will rub raw your arms, feet, inside of your thighs, anywhere there's friction. Experiment with socks. They do make socks these days which prevent blisters, but moleskin helps, too. I experienced a knee injury while breaking in my Hokas which caused me to need new shoes only days before my race, and the 'Swiftwick' socks I was offered kept the blisters at bay. If you do get blisters while training, there are safe ways to pop and bandage them and keep running without delay. Don't forget suntan lotion if you are fair-skinned. Nobody loves skin cancer and you may be out running for 3-4 hours at a time...

CIM - '26.2 or nothing!'

finish line!

I am thrilled to have finished the California International Marathon yesterday in just under 5 hours, running from Folsom to Sacramento @ dawn to noon! I could not have made it without all of the support I got from friends and family, fellow runners and spectators, and volunteers cheering us along throughout the course. I stayed on pace this time, focusing on a negative split, and finished really strong without a whole lotta suffering like last month when I hit that proverbial wall.

kiss the sky

This was truly one of the best days of my life! The dream I had to run -- when I was just a kid watching and cheering and giving cups of water to the runners @ the Boston Marathon -- finally became a reality. I wanna give a shout out to those of you who have been following my 6 month journey, and provided me with so much encouragement. I am grateful to you! Look out for 2017: I may move into the ULTRA-marathon with an attempt at the Gold Rush 50 kilometre trail run which also starts in Folsom, in May. Sky = the limit.

cim or nothing

CIM - countdown! (part 2)

With less than one week to go before my first ever marathon, I am running out of time to train let alone play with options. Two weeks of cold symptoms and bronchitis had destroyed my running schedule before the fated long run where I injured/strained my knee only 10 days before the race. And though I was really happy with my 10:39 pace on Nov 5th when I finished the Run the Parkway 20, I really didn't want 6 months of hard training to end without 'the big one'.

I took a deep breath and recovered some hope after talking with friends and family, and kept on. I bought a compression sleeve for my knee and did a couple of short (2-3mile) runs over the weekend in my Adidas Pureboost X's, and I did still feel a dull pain in the knee but not too bad. Running fast on a downhill did not seem to aggravate it, and there was no swelling or bruising afterward. This convinced me it was the proverbial 'runner's knee' people talk about.  I began to wonder if I might forsake the Nikes for the Pureboost X's but nowhere online could I find anyone who ever ran an entire marathon in these shoes! I just didn't want to wear the Pegasus again, due to their weight and something about them just did not feel right toward the end of my first race. The Pureboost X is a lightweight shoe which is incredibly comfortable and is mostly reviewed online as a 10k or less trainer with floating arches, and good for the road. So I decided to run a counterintuitive 9 miles yesterday with only 6 days to go, just to see if the Pureboosts (and my knee) could handle long distance.

These are the final variables for my race preparation. I have brought my weight down to 169lbs (i am 5' 11" tall) by eating mostly tilapia, pasta, oatmeal, cup of noodles, and drinking Jamba juice, muscle milks, tea, water, and V-8. I take B-complex and multivitamins and green tea extract pills daily. I am happy with my in-run energy plan which consists of Roctane (higher amino acid levels) GU gels every 45 minutes, and S-caps (salt pills with potassium) every hour. And of course water/gatorade provided on the course. Needless to say, shoes and a knee injury are 2 very critical variables to have at such a late stage in training. Up until I got sick and subsequently injured, my training regimen (Hal Higden's intermediate schedule) went perfectly well, too.

How did yesterday's run feel? Pretty good. The Pureboost X's felt fantastic all 9 miles, so I think I will go against the grain and run the marathon in these beauties! Maybe I will be the first one ever to do so? I think they can go the distance. As for me, well, my knee got a little funky after I took a bathroom break midway through the run. It began to hurt in mile 5 and I really thought my plans to run the marathon were about to come crashing down. But I decided to try and run through it, and this time -- miracle of miracles -- it worked! By the end of the run it was feeling quite good and so was I. My plan is to stay off my legs as much as possible the next 5 days, do a lot of yoga and quad stretching, buy some glucosamine supplement and KT tape (kinesiology) -- which seems to have worked wonders for other runners in trouble with runner's knee -- and keep my head up and heart skipping beats as Sunday fast approaches.

CIM - marathon countdown!

Countdown to the California International Marathon = 5 days! Wow. I am excited but nervous. I sustained an injury of some kind -- probably 'runner's knee' -- on my belated long run last Thursday (postponed due to bronchitis). I had reached the 14 mile mark on the Hoka Bondi's I have been breaking in, and I was feeling great physically but got blisters. I had never run far on the Hokas so I had planned for problems, and asked my boyfriend to carry my tried and true Nikes (Pegasus 33) in his backpack as he rode his bike alongside me. These were the ones that I wore when I raced the 20 mile Run-The-Parkway. So he helped me stop and switch out, and I got back on the river trail near Sacramento State. Within a mile I somehow developed a throbbing pain on the outside of my right leg just below the knee. I thought it might be a cramp and tried to run through it from mile 14-16 (on an 18 mile run), but I began limping and could not go further without risk of further injury. I walked the last 2 miles alongside Tosh, who was kind enough to stay with me even though he had places to be and it was approaching 4 hours since we set off up the river. Sunrise when we started had been quite cold @ 36 degrees F but now the skies were sunny and it was a perfect fall day, lots of foliage to see.

I was concerned about the knee. I was gonna wait a couple of days before freaking out about the situation. I had a bad feeling that I caused the injury by switching shoes mid-run like that, because the Hokas are heel strikers and much different from any other shoes I have worn. They have a strange way of changing the impact points on your legs. Though they provide more cushion than the Nikes (the very reason I decided to buy them), I could feel great stress in my hips and inner thighs after running a half marathon. Still, I love the shoes for the way they push back and give me an effortless feeling, seem to help set a nice rhythm in the stride...    (see part 2)

my marathon month - aka - a super special mindfuck

This has become my marathon month and despite all my other obligations i have to say it's been a joy to have been mostly devoted to running for the last six months. in 3 weeks i plan to run the Cali International, and last week's twenty mile 'Run The Parkway' race gave me a sweet shot of confidence. it was my first ever real live race, and 10 minute 39 second miles was my best pace ever, 20 miles my longest distance ever. i met some cool new friends on the run who i hope to see at the CIM. the morning was simply beautiful as we followed the American River up then downstream, and got a good dose of singing birds, rising sun, cheering fans and morning mist.

#246. post-race with medal

this was an inaugural race which is selling itself as the official CIM training run and will in fact be getting in bed with the marathon for a package deal savings for 2017. my boyfriend has a bum knee but already decided he's gonna try and also 'get in bed' with me so we can run the parkway next year together. (we'll just have to see how that goes - wink wink) anyway, my brother was a sweetheart and just bought me my first pair of maximum cushion Hoka One One Bondi 4's. thanks bro!

my super max comfort runners

 i broke them in a little with recovery runs - 14 miles - on the streets and the american river the last couple of days and so far they feel spectacular. the 'rocker' effect really helps setup a rhythm and yes, they offer good pushback with every stride, creating a forward momentum for you. dam, i felt the road so hard in the race last week. around mile fifteen my Nike Pegasus 33's could not save my legs from the pavement and it's a solid shoe but i guess i am used to more trail running. i was able to run the border of the parkway on the dirt for several miles though, so it may have been more to do with my decision to keep unusual pace. for the first half marathon i was runnin ten minute miles versus my usual eleven. quite a leap of faith in myself and mostly adrenaline i suppose. also i met some people i enjoyed talking to and was trying to keep up with them, too. a real friendly crowd overall, just over a thousand strong. anyway, the life of shoes log about 4-600 miles and mine are close to dead. and what with the dead legs feeling i had by mile 18, i decided i wanted to try for a pair with max cushion so i don't have to feel the road. in the future (if i race) i plan to go for trail race events like the AR50 (American River 50 mile ultra). that full day hike up to Auburn really makes my mouth water!

cool metallic bling!

what i love about running and training are all the factors at play and how it becomes a genuine laboratory experiment on yourself with so many variables: shoes, posture, nutrition, energy, pace, weather, distance, surface, time of day, hydration, pre-workout rituals, yoga, sleep, stretching, comradery, audio, mantra, visualization, adrenaline, topography, comradery, location, gels, s-caps (salt pills), amino acids, recovery rituals, ice baths, epsom salt, protein shakes, shedules, titrating, tapering, comradery, consistency, constancy, technique, anti-blister, anti-chafing, injury prevention, pre-race ritual, wildlife sightings, sprints, hills, post-race ritual, education,  (did i say?) comradery, effort, breath, rhythm... honestly i think Einstein would be scratching his head!

the American River

during the race i overheard someone say how they told a friend, who then asked them how much they're getting paid to run? people do look at us crazy when we tell them we actually pay entrance fees for these killer events. you probably need to be running 6 minute miles to get sponsored, idk. all i think you need to understand, though, is how you get a better you out of this deal. truly! a bioaffective-psychosocial-spiritual new you. that's my take. i am in the greatest shape of my life (bio). i am quicker to calm, if not emotionally sound (affective). my psychology is a real mindfuck (in the best sense of the word), as i am exceeding the limits of what i thought i was capable of. this part is particularly super special because it means i'm breakin on through and out! i am shattering formerly solid personal belief walls and opening up a new world where what i may have thought improbable is suddenly alive. in process. someone once said 'dare to fail' and it's true. i wouldn't now be busting my ass for Folsom on december 4th, if i felt i had to finish. it's exactly knowing that i never have but maybe could run 26.2 that has me surging and thrilled to try. and that, my friends, is the what and why.

marathoner?!

Journal # 09.02.2016

Tomorrow I will be driving with a friend 2 hours north past Lake Tahoe to Reno so we can hike Mount Rose. This mountain has the highest base in the Tahoe range, somewhere around 8,000 feet. The peak is 10,000. No big deal, just a fun trip and a way for me to cross train. Honestly my body feels like hell still from last week's 41 total miles running so I am happy to take another day off this week. I have felt progressively worse since the 13:7mile B2B. That was my first ever half marathon, so maybe it was an overexertion? It's all a big experiment. My nutrition and sleep needs are also part of the equation. I have been drinking a lot of water and V8 juices and eating PB&J on whole wheat and oatmeal, and salmon. But I lapsed for a few days into sourdough bread with cheese and tomato, and even had a 5-egg cheese omelet yesterday for lunch with sausage. I convinced myself that I oughta clear out the remnants of my old diet from the fridge - by eating! Bad idea. I am expecting to lose 15-20 pounds by december for the CIM, so I can be at ideal race weight (I have lost about 5 this past month). I can tell my legs are much stronger, and my lungs are doing more with the oxygen because I am rarely out of breath anymore. I've been keeping up with yoga and running in sun and heat lately, because I cannot get off work until 830am (would prefer to hit the road around 700am). The good news is that I have been feeling fantastic when I am on the road or river trail and running. I think if I continue to stretch well, tweak the nutrition and cross train when my body tells me I should, pushing the limits on the long runs, I should be just fine and ahead of the Hal Higden schedule I am following. I kinda wish I had chosen a trail run like the AR25 instead of the road marathon for my rookie race, cause I'm finding that the trail is so much softer on the body. Wait! I did sign up for the AR Parkway inaugural 20 miler in November. Though it's registered as a road race, I can only hope it will be hybrid, if they leave room for running on the margins of the bike trail, where there is indeed earth.

paradigms and marathons and ezines and more

Activism. I was thinking back on the the Occupy Oakland movement and 2011. Brought on by one of Lacey Reah's threads about MLK and demonstrations. I don't always feel like revisiting the year, the time, because I was in trouble and of no use to anyone and definitely not a political movement of any kind, yet I remember the buildup one day toward an imminent call-4-action. There had been posters stapled to telephone poles and canvassing all throughout Oakland leading up to it. I was in my apartment watching Democracy Now which was covering the event, and you could already hear the helicopters hovering over downtown. They weren't gonna leave after rush hour was over and the sun went down and the people began heading out on foot, by bicycle, by skateboard, bus, or train to Broadway and designated areas like the 14th and 19th street crosses downtown, subway stops near the lake. The organized protests were to be non-violent, but the city prepared for the worst kinda riot. I'm sure corporate lobbies were strong, what with all the infrastructure and banks and businesses situated there. The media would of course cover it all. The police were mobilized in force, with full gear and helmets and shields all up to make boundary walls that might enclose the protest in a demarcated area. This was many months before the most successful demonstration, which started in the afternoon and marched all the way to the Port of Oakland and blocked the trucks and stopped the million-dollar-a-day commerce from taking place for a couple of days. And after the Oscar Brown injustice, which set off a stream of protests and was (far from the first) precursor to all of the demonstrations we have seen lately in this country against police shootings. It had become a pretty regular thing for the city of Oakland to prepare for these events. Obviously the city is rich in history of demonstrations, being the home of the Black Panthers and neighbor to Berkeley and San Francisco. But the police force by this time was so corrupt and out of sorts it had been federalized, yes, the federal government took the Oakland Police under its jurisdiction by force of court proceedings! So there may have been extra weight behind them in the form of federal funds, but weaker local leadership.

None in the new millenium would get as much media coverage as the Occupy Movement which was of such national interest and concern five years ago. The internet allowed for speedy pop-up shop demonstrations and facile communication. Democracy Now provided almost a central organizing principle to the whole thing, or dressed it into larger, truth and justice-seeking themes. So anyway, what was I doing? Nothing worthwhile mostly struggling and depressed. I remember feeling excited nonetheless because the city was buzzing with tension. What was gonna happen tonight, downtown? All I knew was that I was gonna go, and I said I was gonna go and I never went. The story of my life that year, making plans and not following through. Addiction would have a chokehold on me until February 19th, 2013. Still, I felt like I was there; I talked to friends who went and I walked downtown the next day in the aftermath and saw all the vandalism that took place, mostly by renegade kids from the suburbs wearing masks. Broken storefront windows. Spraypainted everything. The only thing that looked more of a disaster was me and my life. It had been a night to forget for the Oakland PD. National coverage caught the cops implementing their weaponry, you probably saw it on tv. Looked  like the 4th of July, and sounded like war, the noise makers, the usual flares and tear gas and rubber bullets and tasers. It made for a new meaning for when-the-lights-came-up-on-broadway. That night a soldier who had returned from the war in Iraq was put into a coma when he was hit in the head by a flare shot. He would live to tell.

So what of all this? Why would I have anything to say about an event in which I did not participate? In a year in which I was completely broke down and out of commission? I don't know. All I know is the Occupy and the Oscar Grant demonstrations had a great effect on me. The demonstrations against the Prison Industrial Complex did, too, but that one was safe indoors in a school gym. The ones in the streets meant more to me and it's because I was in the streets back then, marginalized and easily dismissed, often desperate for a handout, some food, a couch, or even a word of kindness. Sometimes I think you almost have to be marginalized and feel that way, to really care about those who are marginalized. I say that, but at the same time I pause to recognize it's not a fair statement, because there are plenty of lawyers and journalists and politicians and people who never have been marginalized, who have stood behind the marginalized. We call them heroes. And having been marginalized I know how it feels and I have a real adverse reaction in my gut every time I hear the Occupy Movement dismissed as some disorganized dilute homeless and criminal encampment looking for handouts! It was decentralized (on purpose) and not disorganized at all, and there were all kinds of people and all elements of society represented among its advocates, including the homeless and people with criminal records! It was branded by the government as some kinda terrorist activity so they could use funds from Homeland Security to stop it. And non-violent protesters were treated with shock and force and tear gas canistry, and piggybacked upon by losers from the suburbs putting on masks and coming in by train and breaking corporate storefront windows and spraypainting crap all over! The media at first blamed the violent response on the Occupy protesters or smudged them all together, though to their credit many journalists properly admonished the City of Oakland for terrorizing the movement, injuring civilians and overuse of force once they saw the Occupy people out there scrubbing away and cleaning up the streets the very next morning. No, the movement cannot be dismissed so easily!

There would be too much pressure against it, ultimately, for Occupy to continue having viable non-violent demonstrations across the country. But a statement was made and boldly. At the very least the general public got their heads dunked in cold water. That the wealth of this country is concentrated in the hands of too few, and the rest of us are seeing a declining portion of that wealth over time. Most of us knew this beforehand, and little could be done about it. The Occupy Movement was not any kind of failure, in my opinion, for it proved that something happens when people come together to rally behind a common cause. People come to know that they are not alone in how they feel, that horrible malaise of economic disparity. This venting may not in itself, correct the underlying economic disparity, yet is a critical part of a greater process which continues to unfold in its own time! This critical process is what we know as a social paradigm shift and is happening all around us, over time. It is met with great resistance (as all change is) but leads ultimately to overall changes in individual/institutional perceptions, changes in worldviews and changes in our culture trending toward justice, trending toward greater consciousness, many of which are toward healing and wholeness, and reclaiming marginalized parts of ourselves and society. You can see this all represented already in your world, if you just look around. LGBT rights, for instance. And there will be many more micro movements towards the macro movement. As individuals we need only follow the prescient wisdom of the day and 'be the change you wish to see in the world'. To anyone who feels marginalized or discarded or hopeless at this time: Don't give in and please Don't give up!          - KatYa

My poetry was chosen for another ezine, you can find it here alongside some other good poets of the community -- Words On Fire Ezine .  Also, I am training for the California International Marathon this December and donated some money to the crown jewel of Sacramento parks - The American River Parkway (my favorite place 4 cycling). This will be my first marathon. I am up to 10 miles now. You can find the CIM here -- CIM! 2016.  Book #3 of my urban fantasy series should be out by October 31st, latest.