sharing lessons from a first-time marathon finisher 07/31/11
I did it. I ran and finished my first marathon and achieved my personal goal of doing it in less than four hours. My official race time was 3 hours 51 minutes and 41 seconds with an average pace of 8:51/mile.
Originally I was scheduled to run the SF half-marathon so I signed up for the 10-week half marathon training program. I showed up for the first “long run” of five miles and blew it out of the water and felt like I had more room given that I had been running on my own with a nifty iPhone app, RunKeeper. The next day I decided to push myself and see if I could do a half (13.1 miles). Though it was challenging, a personal distance best, I finished it and felt great. So I switched my program over to the full-marathon.
The next weekend I knew I was with the right crew reaching another new distance best of 16 miles. From there I continued to improve my speed and form to be as efficient as possible. I also started leaning out as I was improving my eating and reducing wasteful intake.
I learned a few lessons along the way worth sharing for those who are considering training for a marathon (or a half). And, trust me, anyone can do it if you really want to. Let me note that I’m humbly putting-forth these items as things I’ve learned… every day I meet folks who run marathons religiously and plan to do so forever that would likely have their own suggestions.
1. Gear Matters. If you look like a runner, you run like a runner, and you ultimately become a better runner. The short(ish) shorts, the technical tees, the running shoes… there is a reason why runners wear these outfits. They’re awesome technology that keep you dry, help you move efficiently, and protect your feet and legs. I recently heard that running one-mile on pavement places two tons of pressure on your legs. Go to a legit running store and get fitted for a pair.
The other gear I love is somewhat optional but I’ll never run without it.
a.) Garmin Forerunner 210 Watch (GPS enabled and heart rate monitor): Nothing improved my running more than this device. Knowing your heart rate and pace helps you better understand your body and how far you can push it. For training, I always run with an average heart rate of 151-160. For races, I run at 161-174. As you train, you’ll obviously notice you run faster without your heart having to work as hard. I was also able to ditch carrying around my iPhone which is nicer than you’d think.
b.) Yurbuds Headphones: If you know me, you know that music is central to my life. Running is actually an amazing time for me because it gives me a few hours to escape with loud music. I’ve looked everywhere for decent headphones suitable for an aggressive, athletic lifestyle — these are them. They’re waterproof, block out the noise around you, and are loud and crisp. Also, I have both the over-the-ears version and the buds — I only wear the buds and they never fall out.
c.) Electrolytes: I’m pretty sure that I’ve been dehydrated for most of my life. Indeed, electrolytes help your body better absorb water. Add in the minerals and sodium (and a dash of flavor!) that most electrolyte tabs have and you’re one step closer to being hydrated. Most bottled water has electrolytes added but tap water does not. With bottled water, you’re also not getting the sodium you need to keep you from cramping up. I’ve tried a few different tabs and mixes and have found that they’re all about the same for me. Be mindful of choosing tabs without added sugars.
d.) Fuel and a Fuel Belt: If you’re going for a run over three or four miles, you need electrolyte-infused water and possibly some sort of fuel (more for longer distance runs). I use a Fuel Belt which fits snuggly around my waste to carry everything. I prefer fuel gel packs called 2nd Surge because they have all of the carbs you need with the addition of protein and caffeine. The double espresso goes down nicely. Some runners like “Gu,” but I’ve found it to have the consistency of toothpaste and somewhat hard to get down on long runs. The reason why you need the gels is not because it’s a substitute for food but it’s quickly absorbed energy that your body can use immediately. After an intense workout, you should try to have something more legitimate in your stomach like a protein shake within the first 20 minutes.
3. Dedication to a Healthier Lifestyle. Of course you have to train hard during sessions but just as important is taking care of your body off the track. That means eating only nutritious, whole, organic foods, cutting out the sodas (including diets), sugary juices, and beverages like beer (one or two here and there is fine). If it’s processed, skip it. Start cooking more. You need 8-9 servings of vegetables and fruits a day and your body needs a lot of complex carbs when training. Whole grain breads and pasta, and sweet potatoes are a standard. I should note that I’m not a food or nutrition expert — merely asked knowledgeable folks I trust and searched online and tried to be aware of what I was about to eat. The best formula I’ve seen for better understanding caloric-intake is to take your body weight and times it by 10. Then add 10 percent of the total figure to that number. On a rest day, that is how many calories you should eat of nutritious foods to maintain your weight. If you run, add the calories you burned to the total figure (about 100 calories per mile). Start taking a daily vitamin and add a vitamin C tablet to the mix. Changing your eating is the fastest way to lean out — but it is a daily challenge, particularly with the fast-paced, on-the-go lifestyle that we all live. Rest and sleep are also vital for a successful program so don’t overtrain and burn yourself out.
4. Running Alone Sucks. The truth is, I would have never reached my goals without the awesome trainers and fantastic community of runners brought together for the SF Marathon Training Program. In fact, most of us have already signed up for their first-ever fall training program and signed up for our next couple of races. Beyond the community that builds with people of all ages and backgrounds, they keep you honest with the program and push you harder. Find a group outside of your circle that is as dedicated as you are. We stayed connected with a private Facebook group and it’s a hive of helpful information shared among friends with mutual interests.
5. Have Fun. As I’ve noted on this blog before, I hated running. But you quickly realize that it’s likely because you weren’t doing it right (form) and hadn’t broken through some distance barriers that seem to hold you back. Now, I love it. And I always try to run with a smile — it helps you realize that you are, in fact, having fun. Now, to be sure, I’d say I only smiled about 33 percent of the time during the marathon — it was a real challenge — but when I crossed the finish line, you better believe that I was glowing with happiness.
Every runner has to find his/her own path but these are some of the lessons I’ve learned along mine. I’ve signed up for my next few races this November, the US Half Marathon in SF and the Santa Barbara Marathon. Whether or not I continue to compete, I expect I’ll be a runner for life.
[Ed. note: I may write a blog post over at the OneNineNinety regarding my passion for running a marathon and how I'm putting forth to you the brands that helped me along the way. The story of how I'm a brand activist, if you will. If you end up training for a marathon -- inspired by my story -- or trying any of the brands I recommend, let me know your experiences.]
