An Update

Hi All, 

I know the posts here on VS. the Road have been very random with no rhyme or reason lately. We'll run a few races without a race review and then post a race review or we just have not been posting anything at all. Life has gotten pretty hectic at the moment between grad school, work and trying to breath, finding time to write has become difficult. 

This is not a goodbye post however. With Spring  comes race season and with race season comes a new commitment to VS.  the Road. Be on the look out for some new posts about volunteering at races, race reviews and just general tips. 

The first of these that I hope to post is in my first experience volunteering at the Yukan Run Fool's Dual in Gloucester, MA.  It should be up by the end of the week. 

Louie

Preparing for an LSD Run

No, I'm not talking about running on acid.

In the running world, LSD stands for long, slow distance. When training for a race, it's good to work one of these runs in every week, ideally on a day when you have lots of time on your hands! The goal of these run isn't the time, it's the distance. You're ultimately just trying to achieve a certain distance (that is usually obscenely longer than what you usually run) with little to no stops, no matter how long it takes. When I go out on LSDs, I'm usually just shuffling my feet by the end of it, looking like an old lady. But I reach my goal distance one way or another!

How I feel during LSDs

These runs are supposed to introduce your body to the amount of stress it will feel during a longer distance race. You need to get used to being on your feet for a few hours at a time, your muscles need to feel the impact of your feet pounding the pavement repeatedly, and your brain needs to practice fighting through the physical anguish that you're putting yourself through which will ultimately push you across the finish line. Sounds appealing doesn't it?

Your LSD should be your dress rehearsal for your actual race, and you should prepare accordingly. Hydrate the entire week leading up to it. Load up on (good) calories and nutrients the night before and morning-of. Warm up and stretch your muscles the way you would the day of a race. And make sure you pack all of the supplies you need while out on your run. Here's what I usually bring with me.

1. Cell phone

Since an LSD isn't an organized race, there aren't always going to be medical personnel near by to come to your rescue if anything were to happen. If there's an emergency, if you feel like you physically can't go any further and you need someone to pick you up, or if someone needs to contact you while you're gone for a couple hours, you'll be thankful you brought it with you!

2. Identification/Insurance Card/Blood Donor Card/Emergency Contact Info

I like to carry all of these things with me if for whatever reason I get hurt and become unconscious. Since I'm normally running solo, there won't be anyone to identify me to anyone else who might find me. This way, they know my name and address, have a number to call one of my loved ones, and can relay some medical information to any medical personnel that arrive on the scene. If you don't want to carry all of these things with you, definitely consider buying a RoadID and wearing it while you run!

3. Camelback

I don't like carrying water bottles, so I strap on a Camelback when I go out on long runs. Makes for great, hands-free running!

4. Running Belt

I usually wear long spandex when I go out on LSDs, so that means zero pockets. Instead of having to carry everything in my hands for 3 hours, I just strap on one of these handy running belts! They look pretty nerdy but its better than juggling 13 things.

5. Nutrients of Some Sort

I'm not big on gels or goos or what have you, but I do think it's important to bring some sort of nutrients with you on big runs. After sweating for such a long time, your body will be screaming for some sugar or salt towards the tail end of a big run and ust water will not do the trick. Pack a granola bar or banana or plan your run where you can stop at a store and buy something to eat. You'll definitely feel the difference!

6. Podcasts, Audio Books, and Playlists - oh my!

LSDs can be excruciatingly boring - especially if you're going it alone. I love my music, but there's only so much of the same 100 songs that I have loaded onto my running playlist. I like to load up my iPod with podcasts and audio books as well, so A.) I'm learning something new and B.) It's kind of like there's someone chatting with me along the way! Definitely try downloading a few of those or have someone else make you a playlist of their music so you're hearing something totally new during each run!

7. Suncreen, Hat, and Sunglasses

Since you'll be outside for a particularly long period of time, make sure you're preparing for it - especially in the summer! The sun can take a lot out of you, and cause scary things like severe sunburn, heat exhaustion, heat stroke, migraines, and more. Protect yourself!

I hope these tips will be helpful for your next LSD run! 

I'm off on an 18 miler myself... Wish me luck!

Pre-Race Survival Guide

I'm running my second half marathon this weekend with Louie and our good friend Nick (it will be Nick's first!) and I'm well into my pre-race rituals. I've been thinking this week how important the week before your race actually is. Though I've been training for weeks, this last 7 day period before pinning on my number, lacing up my shoes, and running 13.1 miles with my 3,000 new best friends, is probably more important than all of those miles I've logged getting ready for the big race. So, today I wanted to share with you a little Survival Guide to the week before your race!

Rule #1: TAPER YOUR RUNNING!

"Taper" is a fancy term runners use that basically means slow down and give your body a rest. The week (or in some cases 2 weeks, depending on how long your race is) before a big race is the time to let your body recover a bit from the long miles you've been putting down day after day during your training. It is still important to continue to run so you don't fall completely fall out of shape, but make sure you're running shorter distances at slower paces. In doing this, you're saving your body from stress so it is in top condition to race.

Rule #2: Water, water, and more water.

Water is your best friend the week leading up to your race. Try to drink one or two Nalgene-esque bottles of water a day. Choose water over other drinks with your meals. Water when you wake up. Water when you go to sleep. Water when you're thirsty. Water when you're not. Drink so much that it annoys you how often you have to run to the bathroom with a full bladder. (That means you're doing it right!) Although it may be refreshing in your dry mouth, the water that you drink during your race does not actually hydrate you, so it's important that you start chugging your H2O during the days leading up to your race.


Rule #3: Ssssttttrrrrreeeeeetttttcccchhhhh

The same idea of drinking water applies to stretching. Do some simple stretches at your desk at work. Instead of plopping yourself on the couch, take 20-30 minutes to get a good stretch in while your catching up on your favorite reality TV show. Stretch in the shower while your muscles are warm and loose. The more your stretch in the days leading up to the race, the better your body's going to feel during it.

Rule #4: Stalk the Weather

I'm a bit obsessive when it comes to checking the weather for big events, but with a race it's a little bit more important. Since you'll be outside for an extended period of time, you need to know exactly how you'll need to dress in order to be comfortable throughout your run. Temperature wise, dress as if it's 15 degrees warmer than it is. If it's raining, dress with lighter, less absorbent materials, so you aren't running with extra weight absorbed into your clothes. Dressing right can make a huge difference in how you run your race!

Rule #5: Pick out your race day attire!

This is my personal favorite part. You want to pick out clothes you'll feel running in, and if you have people coming to cheer you on, something they can spot you in out of the thousands of other competitors. I prefer bright colors!

Rule #6: Lay everything out the night before.

This way you can make sure that you have everything you need for race day and you'll cut down your chance of forgetting anything early on race day morning when you're groggy and trying to mentally prepare for the race. I like to have my race outfit layed out (everything from my number to my socks), and put all of the extras (change of clothes, foam roller, snacks, water bottle, headphones, etc) into a bag that I can just grab in the morning.

Rule #7: Visualize

Think about your goals throughout the week and how you plan to accomplish them throughout the race. Positive thinking is one of the most powerful techniques in sports (and life) for success. Tell yourself that you can accomplish the goals you set out to reach, and if you put the work in during your training, you will reach them!

Rule #8: Relax!!!

At this point, you've trained all you can, and there's no use stressing over it if you think you didn't do enough. Have confidence that you've set yourself up for success and that you'll do the best you can come race day. Once the race is over, you can evaluate what you did right, what you did wrong, and how you can adjust your training to have a better race next time. But for now, enjoy the race and the events surrounding it, take in the atmosphere, and have a great time!

Training while Sick

Even though it's technically spring, winter doesn't look like it's leaving us any time soon here in New England. It's like we're north of The Wall up in here! (If you don't get that reference, I'm not sure if we can be friends.) 

With the weather stubbornly hanging in the 40's longer than usual, tons of people are getting sick. I've been teetering on the brink of sickness all winter, but luckily (*knock on wood*) I haven't been hit yet. However, I know that if I do end up getting sick, how detrimental it can be to my training.

I came across this little rule of thumb while researching marathon training last spring. There is a trick to training while you're sick, and it's pretty easy to remember:

If your sickness is above your neck, it's OK TO TRAIN!

This includes...

• Headaches
• Head colds
• Sinus infections
• Etc.

If you're feeling dizzy or faint, get your rest, but if you just have a cold or a mild headache, it's typically okay to lace up and hit the road.

If your sickness is below your neck, it's NOT OK TO TRAIN!

This includes...

• Stomach bugs
• Fevers
• Chest colds
• Etc.

These are ailments that usually take a long time to recover from, and your body needs all the energy it can get to fight it off. The best thing to do is to take a few days off to let your body recover. If you still feel the need to exercise when you're experiencing a below-the-neck sickness, try something low-impact like some band exercises or yoga.

Obviously, I'm not a doctor, and this rule probably won't work for everyone, but I find that it's a good way to figure out if I should push through the pain or sit out a day or two. Gauge how you feel, and go from there, and if you're really not sure, check with your doctor or athletic trainer before continuing your training regimen.

Good luck, and stay healthy! Spring will come soon! (I hope...)