Nurse On The Run

Running in the Cold and Snow

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.

Training Update

So I haven’t blogged in awhile, well at least a post that is.  I have several blogs I am working on that will be posted later.  So I figured I would update what marathon I have chosen and how my training has been.  I decided to go with the Omaha Marathon.  I picked this one for three reasons: 1, location location; it my home town and I can really spend the time I need training and getting ready instead of driving around.  2, I am going back to Europe.  My husband and I have decided to go visit friends in Germany in October, so the date of the marathon worked out. 3, The actual date of the marathon September 27 works well with my work schedule.  I would have liked a few more weeks training , with this marathon I have three days off before race day.  Usually it doesn’t work that well, and having to work 12 hour shifts those days off will be vital to my performance.

So how has the training been going.  I have been logging the miles, I got off to a slow start as far as high miles go but I did get in quality training and cross training with lots of biking miles for a base but the base running miles are low.  I have read where it is recommended to have a 30-40 mile a week base.  I struggle to get in those kind of miles some weeks.  Now I know it all depends on the person and I feel I am an injury prone type runner.  I am a victim of shin splints since my high school running days.  So to run a 40 mile base seems high to me and my pour shins.  I know the elite run upwards of 100 miles a week, yikes.  Well I am in the 30 miles but not much higher.  But I am healthy and my shin are good and I feel I have no “junk miles” in there.  Although I wish I could put in some high mile weeks, it might get me closer to a BQ.  But since I have not raced a marathon in over a year I decided to go for the goal of breaking four hours.  I have just finish reading 4 months to a 4-hour marathon by David Kuehls.  In the book in highlights training plans and the focus in slow long runs and fast track sessions at goal pace.  For a four hour marathon goal pace being 9 minute miles.  Well the rest of the training log doesn’t seem taxing enough to me.  It has a long run day and a track day and one to two 40 minute jog days.  Only one actual rest day and two days for cross training or resting.  Well I have looked at these training plans and others and constructed my own.  the biggest problem I am still having is training on work days.  Is my body benefiting or hurting when I go for 40 minute runs when I get off of work.  Is 12 hours of work on my feet considered a day of cross training some what that I should be resting?  Then the other problem I face is I don’t always work the same  days I some times work over time, some days are harder than others etc.  I don’t feel like a good runner taking three running days off, but then because i work three days in a row I don’t have much in me by day three either.  

So I have made it up to sixteen miles for my long run.  I have eight weeks left.  I wish I could get in more track time.  I have been  doing tempo runs and hills in every run I do.  But not much track time.  My tempo runs and long run times are good and I feel strong with the exception of my last long run.  The heat has been a challenge but I have lucked out compared to typical heat index temps this time of year.  I hope thats not a bad thing, meaning August will be too hot.  This is the month of hard training and lots of miles then September starts the taper.  I hope to get in 18 miles, then either 2-20 milers or one 20 miler and one 22 miler, as well as tempo runs and a track workout each week and one cross train day in the pool.  I am going to write in my training plan and try not to shift from it too much.  For me I can not write out a 4 month traing plan and stick to it.  I work one out and change it based on how training is going then when I hit 2 months to go then I will stick to that.  It works with my weird hours and social life.  

So hopefully I will get my other posts up soon and be able to keep readers updated on training as well.

Making the perfect training plan

There are many things to consider when making your training plan.  First you have to find the race.  Now when picking a race you have to find one with enough distance out to train for it, then in a place that works for you.  You can pick this as a vacation or something the is in your local town and convenient.  I use to pick races as a part of my vacation, California, Ireland, and South Dakota.  Now I have had fun on these vacations, I have competed well but it did not always make for the best situations.  Having to foot around the cities to figure out the race course, starting line and expo locations as well as just wanting to see a place you have never been as well as the tourist that you want to do after the race is more difficult when you are sore.  Since I have taken a year off of the marathon I decided to stick close to home.  Now I have not exactly pinned down what race but I have narrowed the field to two.  The Omaha Marathon, and the Des Moines Marathon.

      The Omaha Marathon is in my home town and is on September 27, 2009.  I have ran the Omaha half several years and competed very well but I have some reserve.  First its my home town, no new scenery to me, second being the weather.  Omaha in September can be either perfect, raining or so hot and humid you need a snorkel to swim through the air.  The First half of the marathon is actually very hilly as well.  But in comparison to Big Sur, no chance. The hills do not scare me.  Also I know the course will have to change this year because of the construction of the new baseball field for the new home of the College World Series.  Now I live fifteen minutes from the starting line.   I will have “homefield” advantage and generally in the weather is well people to well. I have known several friends to BQ. 

     The DesMoines Marathon is the one I am leaning toward more.  It is only four hours from my home.  Quick weekend trip and is the weekend of October 18th.  It is close to my birthday, a little more time to train.  I have never rain it before and the weather is more predictable.  Cool fall air, my favorite.  It is advertised as a fast and flat race.  So how do I decide between the two.  I will have to do a little more research to decided.  I will also start to make my training plan the go from there. 

     This year I am really struggling with the training plan idea.  The last marathons I have trained for I have had a different work schedule.  I worked the 2nd shift 3 p.m. to 11p.m. five days a week.   I also worked the night shift 7 p.m. to 7 a.m. three days a week.  Now I work 7 a.m. to 7 p.m. three days a week.  I have a semi set schedule that I asked my boss to change so it would help with training some.  But I have the problem of  deciding what to do on the days I work.  Do I count those as my off days?  Are these to be my easy days?  Do I get up in the morning and run, yet knowing I have a 13 hour shift ahead of me?  Or do I run when I get off work and I am more certain to know by the time I get home I will not want to go workout.   I know the getting up in the morning has advantages of running at the time you are racing, beating the heat, and being more likely to run then when I get off of work.  The other challenge is that not everyday at work is easy as a nurse.  It is usually physically demanding, long hours on my feet and sometimes lasts longer than the 12 hours that I am scheduled.

     The next is picking the plan that will get me across the line with a new PR.  I have been researching several training plans including some from Runners World Magazine, the book by David Kuehls 4 Months to a 4 Hour Marathon.  Also some of the Hanson brothers training plan and the book by Jack Daniels, Daniels’ Running Formula. It will take some work and I am sure some tweaking here and there but I am open to suggestions from anyone.  Especially in the area of the workdays.  Once I get a plan I will keep you posted.

http://www.desmoinesmarathon.com/IMT_Des_Moines_Marathon.htm

http://www.omahamarathon.com/