When do you pray? Maybe it’s because I wasn’t raised in a church I never developed a set prayer time. For many years I would end my day with prayer, lying in bed and thanking God for the day. I still do this on occasion. Since I began running, much of my prayer practice has been a “while running” prayer time. I didn’t start running with this spiritual practice. I actually started running in an attempt to lose weight, but along the way things changed. This was quite the sup-rise and I am grateful.
I am continually impressed by the way our bodies are capable of healing themselves. We overwork them to the point of pain, such as in running a marathon. Immediately after the race the pain starts…or weakness as your legs feel more like jello than anything else.
The negative effects will go away. When you make recovery a priority, they go away faster allowing you to begin working towards that next goal.
Last week was my recovery week for the Ventura Marathon. It was also a week to attend a conference. Because I was out of my normal routine I was able to be more intentional and I had a fun way to gauge recovery…the stairs. Here is recovery by day.
Day 1 (Sunday – Race Day)
Immediately after the race. Eat well. Rest. Don’t be too hard on yourself if you didn’t meet your goals. I had to remind myself o this because I didn’t do as well as I’d planned. Immediately after the race a friend gave me a quick massage. I recommend this for everyone! After lunch activities included a shower, compression tights, and a nap.
Day 2 (Monday)
Eat well and rest! This a the day to travel to my conference, meaning a 3-1/2 hour drive out to the desert. Sitting that long was not fun! Thankfully we always have the option to stop the car and walk. Before the long drive, I decided to visit my chiropractor for some active release and adjustments. I also borrowed a set of Elevated Legs from my coach. Both good decisions.
When I arrived at the hotel I learned that my room was on the third floor. Carrying all my luggage, of course I took the elevator. Once at my room I noticed a set of stairs almost directly in front of my room. It would be very hard not to use them. This was an outside stairwell at a resort. Thankfully they weren’t too wide because my first time down the stairs I had to hold the rails. Rather than walking I was using my arms to support those oh so sore quads with each step. Walking back up was painful but doable. I ended the day with 30 minutes of Elevate Legs.
Day 3 (Tuesday)
The most painful post-race day! Up and down the stairs…ouch, ouch, ouch, ouch. I can say I got in some good upper body work as my arms bore most of my weight. Elevated Legs first thing in the morning and right before bed – this time with the little ice packs (thankfully my room had a small refrigerator/freezer).
Day 4 (Wednesday)
Started the day with a slow and easy 1 mile run. I walked down the stairs with noticeably less pain and thought that I could maybe go a bit farther than the assigned 1 mile. Once I started running I immediately thought, “no, I’ll stick to a mile.” Elevated Legs post run. With some free time in the afternoon, I visited the pool. It felt nice to walk around in the water. I had planned to swim some laps but left my goggles at home and didn’t want to buy another pair. I finished the day with Elevated Legs and a glass of wine.
Day 5 (Thursday)
No pain on the stairs! Our bodies are so amazing in their ability to heal.
Day 6 (Friday)
Another 1 mile easy run that felt much better than Wednesday. One last use of the Elevated Legs post-run. Not only were the stairs not painful I was able to move rapidly up and down! I ended the day with the long drive home.
Day 7 (Saturday)
My husband and I did an easy 5 mile trail run. I was amazed at how fresh my legs felt. Then when I was done, my legs told me they were still a bit tire. At this point it’s easy to think that recovery is done. It’s not! Recovery efforts will continue into the next week as I continue with a reverse taper (increasing mileage and strength training).
Thankfully this has all gone well because I have less than 5 weeks before my second 50k. This trail race will be an “easy” effort.
I shared my own race recap yesterday for The San Francisco Marathon (The Mental Game – The San Francisco Marathon Race Recap). It wasn’t my best race, but it wasn’t without merit. Personally it was a learning experience and the course was so scenic, even if it was challenging. I ended that post by saying that something pretty awesome did happen at that race. What could be so awesome on such a hard day?
The fact that my husband, son, and daughter were there running also. I am continually grateful that we’ve become a family that runs together.
So what can add to this?
I was able to coach each of my family members for their races. Yes. Coach.
I have been wanting to get into coaching in my spare time. I’ve read numerous books on coaching. I talk to my coach all the time about coaching (and he’s allowing me to assist him with some group training for The Ventura Marathon). I listen to podcasts about coaching. I’ve coached a church member to her first half marathon. And I’ve helped someone to run her first no walk break mile (and we’ve become friends through the process!). I find lots of parallels between coaching and pastoring by the way!
My daughter, Megan, has been getting help from me for about a year…and before that she often piggybacked onto my own program since we run a lot of the same races. Unfortunately she pulled a groin muscle while we were in Boston and was unable to run for a few weeks. In mid-May we decided that the best course for her would be to drop down to the half in San Francisco so as not to re-injure herself. She ran the half and is now training for The Ventura Marathon in October and the Ray Miller 50K in December.
My son, Matt, ran his first marathon in 2016 and vowed that he’d never do another. Over the years, I, as an annoying mom, would ask “when are you gonna run a marathon again?” He always responded with an emphatic “never!” On Christmas Day I asked, “so are you going to do the full in San Francisco?” I expected him to say “no” but he surprised me with a “sure, I’ll do it.” I promptly signed him up for the race. And, coached by his mom, he successfully completed his 2nd marathon at San Francisco.
The most exciting story is that my husband, Scott, was able to complete his first marathon. He came in just behind me, I heard them announce his name, while I was drinking some ice cold chocolate milk!
He was tired, as we all were. His muscles cramped at mile 21 and he was momentarily freaked out by that never before experienced feeling. But he pushed through and finished his first marathon. I am so proud of him! Our wedding anniversary was July 30th and what better way to celebrate 30 years than run a marathon!
I’m grateful that these three loved ones trusted me enough to allow me to be their running coach. It is a bit scary putting together a plan for someone else. It is also gratifying and fun.
Two years ago our family decided to run the 2nd half of The San Francisco Marathon. Then, to receive a special “half it all” medal, my husband and I returned the next year and run the first half. Of course, we had to follow up that effort with the next challenge – 52 Club – for those who run both halves followed by the full in consecutive years.
We knew it was a tough and hilly course. We also were confidant that our experience in already running both halves would help us. Hmmm. It turns out that previous experience didn’t help me much.
I went into this race feeling pretty confident. The weather was forecast to be perfect for racing, and except for the wind on the bridge it was. My running of the first half the previous year was one of my best races (not fastest – there were hills!). My average pace (on my watch) was 9:01 at this race, so I thought that a targeted pace of 9:20 was doable. (I Can Run Hills! A Recap of the The San Francisco (First) Half Marathon)
I came nowhere close to 9:20! Instead I ran one of my slowest marathons in a time of 4:39:05. What happened? Lots of things…here are the one’s I’m contemplating.
- I had a terrible night’s sleep! According to my Garmin, I got six hours of tossing and turning. It felt like less than that and I remember being concerned while I was trying to go will myself to sleep.
Pre-race anxiety can cause lack of sleep and for this reason, I think, many advise us runners to make sure they sleep well two nights before the race. My Friday night sleep was just “OK” in that I slept for a bit more than eight hours but most of it was restless sleep.
For me, this is a problem of menopause and one for which I have yet to find an adequate solution. I continue to try meditation and hopefully it will eventually help.
In the end, this lack of good sleep didn’t help my mental or physical game on race day.
- Bad race strategy. As mentioned earlier I had thought I could average a 9:20 pace. I still think that I could do this but I should have approached it differently. Next time I need to run by effort and ignore the times on my watch. My coach tells me this all the time! I guess I’m a slow learner. Anyway, I think that I was trying so hard to not run too fast up the hills, followed by constantly checking my pace on the downhill, that I wore myself out mentally. Part of my rational for thinking this is that, even with the hills, I had the slowest average heart rate for any race that I have ever run! Would I have had a similarly bad outcome if I’d gone faster? Maybe, but the more I think about it, the more I am convinced that I didn’t put it all out there.
- I wasn’t as ready for the hills as I’d thought. Over the past few months I’ve been doing lots of my long runs inland, where there are some good hilly courses (I live near the coast in CA). In the two months before the race the inland temperatures had climbed to the point that running would be difficult. So those last runs were along the coast where it is mostly flat. In retrospect I should have just move my runs up to the very early morning and kept hitting those hills.
I also hadn’t realized that the true downhill portion wouldn’t commence until about mile 20. I have no excuse for this mistake! The course was changed slightly from previous years so it wasn’t exactly as I’d run it before but the final 10K was the same. I remember thinking at one point, “another @$#&^%$ climb!” I think my brain was more tired of slogging up those hills than my legs were.
- I didn’t have a contingency plan. I honestly thought I would ace this race and when that wasn’t happening I started to mentally check out. I bailed so thoroughly that I even had a little mimosa and a sip of beer when offered somewhere around mile 23!
- I’ve gained some weight since last summer. In fact I was at my lightest when I ran that half marathon last year. Pushing more pounds up those hills is certainly not easy…even if I’ve been having great strength training sessions and awesome runs. (The Never Ending Struggle with Weight is Downright Scary)
As I think about this more, I can see so many analogies to life. Sometimes we are surprised by the difficulties we encounter that we lose momentum and perform badly. At other times we surprise ourselves by how well we can do in the face of adversity. A benefit of endurance sport is that experiences like the San Francisco Marathon teach us about ourselves and thus prepare us to know that we can get through hard times…even if the getting through is not very pretty.
At the end, the race was just a race. One that taught me to better prepare myself mentally and physically.
But there’s more! There was something pretty cool that happened at this race and that story will be my next post. Stay tuned!
As I’m approaching the San Francisco Marathon (the 9th!) I’m thinking about an important element in marathon (or any distance) training. Consistency!
While in the middle of training, or building mileage and fitness we might not notice how much or how hard we are working. But in looking back it’s easy to recognize the rewards of consistent training. It’s not the occasional good workout that will lead to a good race effort. Rather, a good race effort is found in consistently putting in the miles, week after week. It is through this consistent training that our bodies adapt to running.
All runners will have the occasional run they don’t want to do. It may be due to a busy schedule. It may be due to fatigue. It may be due to general soreness. It may even be that you just don’t feel like running. So what should you do? In most cases the answer is to run. How do you know if you should back off?
Here are a few guidelines:
- Feeling too Busy -RUN
Even if you have to make the run shorter, it will help you to get out there. It may even help you get through your tasks in a better frame of mind. That’s a big benefit of running!
- On Vacation – RUN
A wonderful way to explore a vacation spot is to go for a run.
- Experiencing General Soreness – RUN
General soreness and injury are not the same thing. If you have achy and sore legs, a very easy recovery run may make them feel better. Make sure you run easy (as in slow).
If you have very sharp, localized pain, this may be injury. It also may be stiffness. If, after a few steps the pain worsens then stop. If it feels better, then you are good to go. Sometimes we have little aches and pains that come and go and we have to make educated guesses about whether to run or not.
- Injured – DON’T RUN
We need to learn to distinguish between good sore (your muscles are working and improving) and bad sore (injury). A good rule of thumb: if you have soreness that affects your gait (limp for instance) then take time to recover.
- Feeling Crummy – RUN
Although it might not feel comfortable, you can run with a head cold or allergies. The general rule is if the congestion is above your neck then you are good to go.
- Have a Fever or Chest Congestions – DON’T RUN
If your chest is congested, and/or if you have a fever, don’t run. You body needs to use its energy to fight the infection so allow it time to recover.
Sometimes, we’re just not sure. It’s ok to give it a try (unless you have a fever!) and then stop early if you’re not feeling well. You can always check with your coach if you’re not sure.
Happy Consistent Running!
About that tattoo: We Made a Pact!
As are all The Morning Shakeout podcasts I’ve heard, this one was insightful, inspirational, and informative. I love how the conversation continued to draw new questions out of Mario, as he said something like, “one more…”
One part of the dialog reminded me of a blog post I meant to write after Boston.
In the immediate aftermath of the race, whenever someone would ask, “How was Boston?” I’d immediately reply, “It was fun.” Then if we had time for conversation I’d go into a description of the horrible weather (freezing temperatures, torrential rain, grueling head winds My First Boston Marathon – The Race ).
Usually the response was, “you call that fun?” At one point I decided that maybe I need to come up with a better description of my experience. Hard? Tough? Laborious? Strenuous? Maybe these are all good descriptive words, but they don’t get to the reality of the experience.
As I think of my response to the question, “how was it?” on other races, I realize that I most often say fun.
My first 50k, The Ray Miller 50/50. This took just over 8 hours! For the last hour I suffered with the weird feeling of being simultaneously hungry and having a stomach ache. This race was exhausting in a way different than a road marathon. And as I think back, it was fun. I’m doing it again! Race Day – Ray Miller 50K Recap
Every marathon I’ve ever done has been HARD. Boston was maybe the hardest, because of the weather. But I can say doing them was fun.
The 5K. I have a love/hate relationship with the 5K. This is the hardest race distance for me. It’s the only race where consistently, I contemplate quitting. Usually just past the 2-mile mark. And yet, every summer I participate in Boogie Nights, a series of 10 Wednesday evening 5Ks. I love it! I hate it! It’s fun!
Here’s a definition of fun according to Dictionary.com:
- something that provides mirth or amusement: A picnic would be fun.
- enjoyment or playfulness: She’s full of fun.
I can definitely say a race is not the kind of fun you would equate with a picnic. Maybe the second line gets at it with the word “enjoyment.” Certainly not in the sense of playfulness, but rather in the sense of enjoying the accomplishment.
Mario and Dean talk about this near the end of the interview with the discussion of a phrase Dean seems to be known for, “It’s supposed to hurt like hell.” Mario asked about this and Dean told the story of his Jr. High running coach saying this to him (listen to the podcast for the story!).
My own coach transformed my running when I wondered when I’d get fit enough that my long runs would be easier. He responded with the words, “It’s supposed to be hard.” Ohhhh….once I knew this, my running improved immensely! Filling our minds… or finding a mantra
So how can “it’s supposed to hurt like hell” and “fun” go together? They just do, for runners. Struggling and making it through are fun. Maybe not in the moment but certainly after.
Outside of my Boogie Nights 5K attempts the next three Wednesdays, my next chance to “hurt like hell” while having fun will be the San Francisco Marathon, July 29th. Yeah!
This sermon is based on John 10:11-18
“Did you finish?”
The most common question asked after my completing the Boston Marathon.
“Did you finish?”
Not, “how fast did you go?”
Not, “did you have fun?”
Not, “what was your place?”
But, “did you finish?”
Why this question? I’ve now run eight marathons and I don’t remember being asked this question. Well, except for after that very first marathon.
So why the question now? I suspect it’s because this was the worst weather ever for the Boston Marathon.
- 25-30 mph head winds with larger gusts
- Rain. Sideways sometimes (that wind!). Ever hear of car wash effect in a forecast? Me neither until last weekend. It was always heavy, with the occasional feeling of a bucket of water being thrown on you. At one point I got enough water in my mouth I could swallow it. And, sometimes it hit my face like ice.
- That’s because it was also cold. 30° at the start. 38° at the finish. Pretty much felt like the 20s but with rain instead of snow. Snow would have been better.
- Over 2000 people treated for hypothermia – during and after the race. At least 80 hospitalized.
Did you finish? Not everyone did! And (almost) nobody finished as quickly as planned or desired.
Did you finish? Some couldn’t. Some could but quit anyway.
I was tempted to quit. Like the hired hand in today’s text I was tempted to flee into safer places. Dry places. Warm places. The temptation was great because it was so hard.
I’ve always thought of the marathon as an example of the very real challenges we face in life. The 2018 Boston Marathon was an extreme example of this. Extreme because it was a bit crazy to even start running in conditions such as these. A coach who’s podcast I follow said, “no one in their right mind would set out to run 26 miles in those conditions except that it was the Boston Marathon” (On Coaching Podcast).
We all face times when we want to give up, to quit. Sometimes we should…if continuing means literally risking our lives…or our continued well-being. For those suffering extreme hyperthermia this was the case. But in the majority of times, when we face the extreme desire to give up, we can or should push through…we can or should dig deep for the perseverance and resiliency that takes us to the goal. Sometimes we give up when the goal is so close…but seems so far away. I saw it in Boston when so many were stopped in that last mile. I wanted to round them up and say, “keep going, you’re almost there.” How often do we give up when we’re almost there. I think I gave up in this way when I gave up on our Spanish language service a couple years ago.
Can you think of a time you wanted to give up? Did you? Or did you push through? What happened? Would you do anything different if you could do it again? Have you ever felt like the hired hand? Giving up when going forward was too scary, too tough?
Or maybe right now you feel like giving up on something. You don’t see an easy way forward. Heck, you might not see any way forward. So, the idea of quitting sounds appealing. It’s usually a struggle to even decide to quit because alongside any desire to give up is the feeling of loss. The feeling that it’s not the best choice. Maybe even the feeling that in giving up we’ve sacrificed a bit of ourselves.
Here’s some good news from Jesus, the Good Shepherd. Jesus never gives up. Jesus never abandons us. He always goes where we go…even if where we go is not the best idea…even if where we go is to flee the task that is ahead of us. The Good Shepherd loves us, cares for us, and comforts us. Always. Even when we don’t recognize or feel it.
The Good Shepherd also invites us to love, care for, and comfort others (and ourselves). The Good Shepherd calls us to be active in the world…to help others through their own challenges.
Going back to my story of Boston. I experienced this love, care, and comfort from the thousands of volunteers that lined the course. They too were standing in the wind, rain, and cold. One man was so cold, as he handed me a cup of Gatorade, that his hands were shaking. He could have fled to warmth…like a hired hand abandoning his sheep, but he too braved the elements to help thousands of strangers.
I experienced this love, care, and comfort from the thousands of spectators that lined the course. From the cheering and the encouraging to the offers of food. After the race I read a story of another runner who was so cold that at the halfway point he approached a group of spectators. He asked if anyone had a blanket. Nobody did. But a woman took off her LL Bean jacket, gave it to him, and said, “now you can finish.” He did.
I read about this love, care, and comfort in the story of a church that decided to open their sanctuary to the very cold runners who were suffering from the extreme conditions. The pastor called upon members. They lit a fire, gathered blankets and food and opened their doors. The news photos showed lots of dejected runners sitting in the pews. Getting warm. Leaving water everywhere.
I experienced this love, care, and comfort after the race when the managers of an office building opened its lobby to the soaking wet runners, their families, and their friends. I remember seeing a man fruitlessly trying to mop up all the water! We were probably in their building for only 15 minutes, but it was long enough to dry off, change my shirt, put on a dry jacket and get ready to go back into the rain to make my way to my hotel. This probably saved lots of race finishers from hypothermia.
And sometimes it is in giving care to others in the midst of difficulty we find the ability to continue. Desi Linden won the women’s race. I’m so happy for her and I had been rooting for her. I’m a fan. When she started she didn’t feel like she was going to finish. She told fellow American runner Shalane Flanagan that she would most likely drop out, but first she offered her help. To run as a team. So help protect Shalane from the wind and rain by running in front. She later helped other American runner Molly Huddle.
Something happened when she quit focusing on how she felt to help the other runners. She started feeling better and stronger and eventually found herself to be in a great position. So she didn’t drop out. She pushed and won by 4 minutes. What a great example in finding strength in a touch situation by helping others.
It was all hard. It was all wonderful. Just like ministry is hard and wonderful. I would do it again.