Here is a recap of the 2009 race. My mother took all the picture while I was running. This year was much warmer than last year. It was about 35 degrees. It had been in the 50’s earlier in the week, so lots and lots of mud.
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| From website photos |
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| From website photos |
This is a handy training tool. For years I was using the Nike + system but it just was not enough for me and I found that it was making my i pod battery deplete more quickly. I have an old Garmin 205 but it would loose its signal frequently and was large and bulky. I have very small wrists so I needed something small. I also wanted more out of my watch. Just what I wanted I was not sure. I like to stay minimal if not it distracts from running. But the right watch could help with training immensely. So what watch was I to buy. Spend over $400 and get the latest and greatest or spend time and less money and get something different. Do I go with a Garmin? a Polar? a Timex? Luckily the Runners World Magazine had an article close to the time I was buying a watch. So I considered what the article said and did my own research. After some time debating I went with the Garmin FR-60.
This has a heart rate monitor and optional foot pod to but as well as I can buy a cadence monitor for my bike. Huge bonus. I ordered the watch through amazon and struggled with receiving my order. DO not order the watch through amazon. Or really watch what you are buying. I received half my order and it was the wrong color and it took me over 2 months to get it all straighted out with customer service.
Once I had the watch I needed to figure out how to use it. It is very user friendly. Large display but not too large for my wrist. It does not have a touch screen and the keys are a little stiff. I am sure with more use the buttons will be easier to press. I also like that it has a back light. I bought the women’s model which fits my smaller wrist. But if you are a women with a big wrist you might want to but the men’s model. I ordered black but received purple- Thanks amazon. The purple is not a bad color though, Just girlie.
The heart rate monitor came with it and I feel is very comfortable. The strap was a little to big for me so I had to sew it some to make it tighter. Very easy to do. I got the foot pod to go with it. Note if you do not get the foot pod then this watch is just a very nice heart rate monitor. It does not have GPS so it needs the foot pod to track your runs. I decided on a foot pod/watch combo instead of a GPS because I can use this watch indoors as well. If you buy a GPS watch you still need a foot pod to use the watch indoors for example on a treadmill. Since Nebraska has such great weather, I train indoors more than I would like too. You can calibrate the foot pod and it will be 99% accurate. The foot pod is actually the exact same size as the Nike foot pod. So if you have Nike shoes it will fit. If not it does have a clip that locks it in place on your shoe. This lock is easy to use and does not slip but is easy to move from shoe to shoe.
Features of the watch. Like I said you can buy a cadence monitor for your bike. I do not have that yet so I can’t comment on this. Like the other Garmin running devices it has the Virtual Running Partner in it. You can program time and or distance and a little running buddy appears on the screen and lets you know if you are holding pace. Nice feature that I loved on my old Garmin. You can program heart rate zones for all activities and target zones. The watch will beep and notify when you are in and out of zones. As well as if you hit a max heart rate. I have never trained using a heart rate monitor and now that I have this device I love it. It has helped me a ton improve my training as well as knowing when to back off or pick it up. It also has an interval feature you can set up to do speed work.
The watch stores workouts and also has the ANT device which with wireless downloads to the Garmin site when it is in range. I looked at the Garmin site and found it very hard to navigate and read data. I use Buckeye Outdoors for my training log. I love it, but I hit a snag. I have an Apple computer and this device and site do not work together yet. So for now I manually enter my data. Buckeye Outdoors hopes to have a way to support Mac soon. I guess I could give the Garmin site another shot.
This is not just a running watch. I use it mostly for running but I do cardio/strength workout up to three days a week and I can use the watch for these too. It will store my time, heart rate and calories burned. Big plus!!
So far I love this watch and all of the raw data it gives me. It is such a great training tool. I hope it will improve my training. I will let you know after my next marathon!!
Some runner have the advantage of living in climates that have fair weather all year round. Other runners have the joys of all four seasons, and some of us have the extremes in the seasons. I am a runner who trains in the extremes of the season. Nebraska has extreme cold, as well as extreme heat and humidity. About two weeks ago we experienced our first blizzard for the year. It approached quickly and left most of us stuck inside for a while, with areas having over 12 inches of snow fall, blowing winds, leaving snow drifts higher, and temperatures with wind chills near -15 degrees Fahrenheit. A lot of people take to the gyms to train during the winter spending miles and miles on treadmills and elliptical. Others tough the conditions and run outdoors still. I enjoy the outdoors as much as I can. I do try to stay indoors when it is extremely cold but mostly I am toughing the snow and cold. I would like to offer some tips for those who have to brave the cold as well.
Lets face it, 12 miles on a treadmill is grueling and not for everyone. Also it is important to train in the conditions you will race. It is hard to train for a marathon ran on a road over hills on a treadmill. So you have the choice to take to the roads, or only do a marathon when the weather is ideal for training. Of course most people to do not run marathons in 12 inches of snow or in extreme cold. But you can still get quality training done, and enjoy the outdoors while it is cold. Sometimes running when it is snowing and no one else is around is the most peaceful time. You can feel the cold flakes hit your warm face, See your breath in the air. The sharp cold wind in your lungs. The sounds of tiny pieces of ice bouncing off trees and streets and leaves almost like a smooth breeze. Animal tracks in the sea of white, and the sound of your shoes swishing on the snow. This is life.
But in order to enjoy this you have to dress properly. no what to expect and remember safety.
First it helps to watch the weather, look on line or your local news to know, what the temperatures are, what type of precipitation is expected for the day, especially at the time you will be running. Make sure someone knows you are going out for a run if the weather could turn bad. Be aware that it is usually colder be 10 degrees or so running in the trees.
So you have checked the weather now its is time to gather your stuff. It is best to wear layers and dress warm. It is easier to take off layers than to put on warmer clothes. Your base layer should consist of a wicking material tight to the skin. Something that pulls off moisture to keep you dry. I usually wear a cool max or under armor shirt. I also will wear a tight compression type short not a loose short if it might be colder than 30 degrees. The next layer should be your warm layer. If you have a long winter such as I do, I advise that you invest in winter weight running tights. Something made for cold temperatures. There are several tights to choose from, it goes to preference. I like tights that are fitted and have elastic bands at the bottom that grab close to the ankles ( keeps the snow out). The winter tights will feel heavier that normal tights and usually have two layers the smooth spandex outside and a fleece liner, or a capilene type liner. It is also ideal to invest in winter running tops. Your second layer you do not want to wear a wicking material or a summer weight product. This layer needs to keep your heat in. Buy a Capilene long sleeve shirt, a cotton blend or my absolute favorite by Mizuno is their Breathe Thermo line. You do not want to wear heavy bulky sweatshirts it adds weight and makes it harder to run. Your last layer should be wind and/or water proof. Many companies make running gear that are of this material. Weather it be a zip up coat, a pull over or a light 2 liner jacket. There are a wide variety to choose from. f its is not gong to snow or sleet or rain and the temperature is somewhat fair you can skip that last layer, or you can select another long sleeve shirt similar to your second layer. Lastly you need a hat or ear muffs, gloves or mittens, a thick pair of socks, and sometimes if it is very cold a muffler or neck gaiter to protect your face. When picking socks you might want to wear a mid crew or something higher to protect your ankles and a heavy wool mix is nice for the cold. You can wear a boot but it is hard to run in a boot. A lot of times trail shoes have a heavier more water resistant layer than normal running shoes. Also running shoes bought in the fall and summer are very different. Summer running shoes have more mesh layers to let the heat escape your feet and fall shoes are more covered so you want to run in a fall shoe at least.
You can spend a small fortune buying all sorts of technical running gear for the cold climates. If you know you will you it a lot and have a long winter that has extreme colds and lots of snow it might be a good idea. But if you stick to the layers you can get by with your fall gear and then just add a heavier coat or top. gloves and a hat.
How can you tell if you are warm enough or too hot? Well it is best to do a warm up before you leave your house. You can get your heart pumping in doors and it will not be as hard on your body when you hit the cold. You can also start by going for a walk around the block. You should feel cool, but not cold, you should not be shivering. Once you get running you should feel comfortable. Warm on the chest and legs but not hot like you are in a bath tub. Remember if you feel too hot take off a layer, usually your second layer. Your fingers and toes should not be ice cold. You need to protect anything that sticks out, nose, chin. ears lips. Keep an eye on sighs of frost bite. Numbness and white are the first signs. If your fingers are cold and white place them under cool water ASAP. Black is too late go to the hospital.
There are other safety concerns besides the weather to think about. First is visibility. Most people driving cars or out doing things do not expect to see people out running and walking in the winter like they do in the spring in summer. So make sure you are wearing what makes you visible to others. Bright colors, and reflective clothing. This may seem obvious but if it is snowing do not wear white. If you are running at night you may want a headlamp or night vest. People need to know you are out there so think about that when you are buying your clothes. You also want to make sure you can see others. So you might need sun glasses, the snow reflects light and can make glares which will make it hard for you to see, also if it is snowing the precipitation can make it hard for you to see so, put on some glasses. Second is ice. Many times the snow melts and refreezes and some people may clear their walks well why others do not at all. Keep an eye on the ground and watch your footing. Sometimes the snow compacts a lot and can be just as dangerous as ice. The depth can also throw you off, you may miss step or not see curbs, rocks broken sticks etc. Just be aware that the ground is different. It helps to SLOW DOWN when in doubt. If the snow is thick and laborious to run through it might help to run on the street if it is clear. Do not try to run a long side with cars, and make sure you are visible if you do this. Make eye contact with the drivers and wave to acknowledge they are there.
Running on these surfaces can be challenging, there are a few products that can help you. Of course if the snow is deep enough six inches or more, you can wear snow shoes. They make a great workout and work your muscles a little differently. You can also get Yak Trax put on your shoes. These apply right over the bottoms and add extra tracking. There are also other types of shoe covers that have large nubs to get better tracking. You just have to look around. Lastly be aware of your surroundings. Keep your ears and eyes open. Don’t wear an Ipod it makes it hard to hear others or hear cars. And look out for branches on trees that are weighted down, drivers, and animals.
Well now that you know how to dress and some safety tips you are set for a season of training in the cold wintry months. You can enjoy the outdoors and switch up your winter routine a little. You can get off the treadmill and enjoy nature and all it has to offer.
Ok so this weekend I ran the Omaha Marathon, in Omaha, Nebraska. Not much of a trip for me I live here and I picked it, well, because one I haven’t ran the full before just the half, and it worked well with my schedule and I wanted to take a stab at those hills.
So most people think of themid west- Nebraska as farmland, being flat, vast, and boring. Well most of it is, but Omaha is not. Omaha is seated next to the Missouri river, therefore it is in the valley and has lots of hills. More than you could think and great big ones. I have ran the half marathon course which covered some of the hills that are ran in the marathon, but the marathoners they are lucky , they get to run more hills then the rest of the racers. I figured I did Big Sur and compared to those hills, well no comparison. Which was partially true. Big Sur did have more hills and bigger hills and well was more scenic as well. But From mile 9-15 Omaha represented the hills the city is surrounded by.
This race starts at the fiver front and in downtown Omaha. The biggest and busiest part of the city. Right by the Qwest Center, and the new baseball stadium being constructed. The course weaves through the cities whole 2 skyscrapers and various buildings on brick roads, on the Conagra campus(this is where pot pies are made), down to the oldest parts of Omaha, by the Henry Doorley Zoo, Rosenblatt Stadium, the area of town know as “little Italy” and North Omaha,toward the airport, around Carter Lake and back to the river front ending at the Bob Kerry pedestrian bridge. So it pretty much covers all of Omaha.
4 months of training and I made 2 goals, top 10 in my age group, and to break the 4 hour time frame for the marathon. Boston time would by nice but with a 4:10 PR I had to start a little smaller.
So first thought I had to deal with was work. I work usually long hours on my feet all day so I made sure to look at my schedule and I managed to have the three days off before the race. Should be pleanty of resting time for my feet and legs to not feel dead when running. Second issue was the taper, I did not get in the few tapered long runs I would have liked to, we have an aphid infestation(gnat like bugs) in Omaha and I was not able to run with my mouth and eyes shut for the last few weeks during the times that I was able to get out for runs. But I felt like I did train pretty well given the heat and getting back in the game from being off the routine for over a year.
The night before I had to decide what I wanted to do about water. The race would have water stops about every 1-2 miles, but not consistent. I trained with a Camel back, water system and I was pretty use to it. I had a women’s specific one ant it was not too big to deal with. It held about 1 liter of water. I liked having it, I felt it was easier to drink out of then cups and I learned my stomach did better with small frequent sips instead of big gulps at each station. I know I know, I could train to learn how to drink right but, I am not a big girl and the last 3 marathons my stomach was an issue. So do as you train. i decided to carry my camel back and when needed use the water stops for gatorade. I decided that wearing it would only slow me down as much as actually stopping at crowded water stops.
So the race was off, making it just in time for the start i was at almost the very back of the line, by the baby strollers and walkers, lots of crowds to make it through. The race did the first 10K loop as a whole, with all runners then after the 10K it split off and had a half marathon turn around spot while the marathoners pushed on, on to the hills.
I remembered there would be pacers with signs and thought if I could find the 4 hour pace group and stay in front of it I would be safe. Well somewhere around the 10K mark, I found the 3:30 pace group, oops too fast for me. I stayed back but they were in my sight for quite a while.
My first half I ran in somewhere around 1:50 they did not do a half time for the marathon, only 10K and 20 mile marker pace. So I was on track but I knew the hills did some work on my legs, a little sore and cramping so i brought my pace down a little. It was not long until I was at mile 16, then 17, then 18, they seamed to move by really well. I was worried when I would hit the wall, or if I would. I kept pushing on hoping to stay in the shape I was in. Then around mile 19 I had cramping in my quad right above my knee, was this it? The wall. Well I didn’t hit it, but I was running right next to it. I could not increase my pace without the pain increasing so I had to come up with a plan. If I stopped and walked I would cramp more, or possibly not start up again. I looked at my watch I was right on target for a sub 4 hour race if I ran less then 10 minute miles for the last 6 miles. So that was my mantra “10 minute miles, 10 minute miles” Pushing on and taking gatorade at all the water stops from 20 to 25 I kept going looking forward to each water stop, Iwould slow my pace to a brisk walk to drink then start up again. Watching them drop like flies around me, each runner hitting their own wall, getting cramps walking, taking breaks at stations, one lady needed a rescue squad to take her in. I recalled right where the 25 mile marker was and I counted down to that, I knew if I made it there I would make it that last mile no problem I just had to push on. There it was on the bridge a water stop then a 25 mile marker sign. This was it, I looked at my watch, so close if I held my pace I would make it to the end in less then 4 hours. So I pushed. I dug in, no pain no gain right! Weaving around the path that lead to the chute, and you could see the gate, the finish the crowd and my husband and mother. I was there. I crossed the line and looked up at the sign 3:54… not sure what my chip time was but I was done. Finished, a new PR, a new story, now to set a new goal, Boston, here we come!
Is this the 80’s are the 80’s coming back, or are there a few runners lately you have noticed wearing leg warmers? No not leg warmers, ARM warmers. Thats right, many elite runners are sporting arm warmers lately.
After seeing Paula Radcliffe with a pair I was curious. Hmm can these be efficient. They will keep my arms warm but what about my shoulders? I often times can handle some coolness to my lower half, but think if the arms are cold then my form suffers from stiffness in the shoulders. So I bought a pair at a local bike shop. Yep that’s right a bike shop. I believe it is bikers who cherish this item. Picture a person on a bicycle trying to take their long sleeve shirt off. Not possible, they are easy to remove while on the go.
So how often do I use them? in the fall and spring very frequently. I can wear capris and a t-shirt but if I need it a quick sleeve to keep me warm. I have also found in the winter they are very beneficial. I obvious have very cold cold winter days that I do not go outside at all, but I can’t be on a tread mill forever so outside I go. And these convenient little things add warmth without bulk. Most times we add the layers in the winter that are needed for our arms but not our core, causing us to feel too hot, well arm warmers add the warmth to the arms with out the bulk on the core. You no longer need to feel like Ralph’s little brother on the christmas story.
So go out a splurge on a pair or arm warmers for your fall running collection. Like I said try bicycle stores and online shops to find them, they most likely will not be in a running store.