An update on our special series featuring four Austin runners and their journey as they reflect on the 3M Half Marathon and prepare for the Austin Marathon. Brought to you by CLIF Bar & Company, the Official Sports Nutrition of the 2017 Austin Marathon presented by NXP.
Name – Cressida
Club – Gilbert’s Gazelles
2017 was the third time I ran 3M. It was the second time I ran it just for fun as part of my training for Austin. I’ve only raced in once, and it’s where I got my PR. This year I incorporated it into my final 20-miler. 2017 was without doubt the most fun I’ve had! I ran with three of my favorite friends from the Gazelles. We didn’t warm up, started in the back, and stopped for bathroom and water breaks. These are things I never do at a race! Even though I wasn’t racing, I did use my Clif shots along the way (mocha is my favorite). Because we went at an easy pace, I was able to appreciate the spectators and great support out there on the course. My favorite part was the turn at Bob Bullock museum when my coach, Gilbert Tuhabonye, cheered us on. Seconds later, my husband and boys were ringing their cowbells!
After the race, we went for brunch with a group of Gazelles and their families, which completed a perfect Sunday! Training overall is going great. Yesterday I did my last hard long run, which included 10 miles at MGP. The conditions were great, so I can only hope that will also be the case on marathon day. Nutrition can be a challenge for me as I work as a clinical psychologist, have two kids, and eat vegan 90 percent of the time (I sneak pizza in occasionally!). I also insist on eating organic and only feeding my children organic food. Unfortunately, many convenient foods that are also kid friendly are not organic. This is why Clif Bar products are a staple in our house. The Coconut Almond Butter Nut Butter Filled bars are my favorite and I eat them after workouts and at work if I need a snack. My kids are huge fans of the kids protein bars and of course the z bars are always a favorite. The Gazelle training has a couple hard workouts left, I know I will be fueled up and ready to give my all!
An Athlete’s Perspective is a blog series of event and/or training experiences written firsthand by the athlete themselves. An Athlete’s Perspective is a completely unscripted and raw look into the mind and daily life of an athlete as they prepare for their next race. Readers will discover training regimens, eating tips, gear recommendations, and an uncut perspective into the lives of people like you and me.
Putting Trail Running Into Your Marathon Plans
by: Rio Reina
When I first started training for the marathon in 2010, I would have not considered adding a high percentage of mileage on the uneven dirt paths. One reason I stuck to roads for training was to hit my certain paces. Another reason was to avoid the challenging terrain and agility that came with it. But most importantly, at the time, I did not fully appreciate the experience of a traverse through a great trail. I had been used to high rhythm running, where I could turn my brain off and just push through an 18-mile road run. Roads fit the rhythm profile, while trail running was more cumbersome. After moving to the Bay Area in October 2016, trail running has been a big part of my training for the Austin Marathon.
In the Bay Area running community, trails are king. And how can you blame them? There are single-track trails with epic views that overlook the Golden Gate Bridge within a 15-20 minute drive of San Francisco. Also, there’s a support of races that explore distances of 50K to 100 miles and running stores with trail training groups. After moving out here, I couldn’t help but put in my miles on the trails and start eyeing ultra trail races as well. I do have passion for the roads still and want to achieve a 26.2 personal best in the Austin Marathon, so I decided to do a hybrid road/trail marathon program. I’d like to share some tips with you.
Here are some of the ways to add trail running into training
Do some long runs on trails, focus on lengthening the duration (total time) and practicing nutrition, forget about mileage
Trails tend to be more technical and challenging than roads, so your pace won’t be the same. This is not a bad thing! This will help more with fat burning and practicing your nutrition plan. If your road long runs are two hours in duration, go for a 2:30 – 3 hour run at an easier effort on the trail. Ensure you have some nutrition and proper hydration. Carry a hand-held or a hydration belt on these runs! I usually low-ball my fuel on these efforts since I’m trying to deplete energy stores, but keep hydration consistent. For 2:30 – 3 hour runs, I’ll take 1-2 gels and 16 -20 ounces of water per hour.
Use elevation to your advantage
In trail running, elevation is a metric that is often discussed. Trail runners would ask, “How much vert was in the race?” In fact, the trail runners thrive on a challenging course, while marathoners tend to want a flatter, faster course. With elevation comes the opportunity to work on different running techniques that will help your overall fitness. With long uphills, I tend to find much more stress on my oxygen intake. Long uphills, even at a moderate pace, start to stress the system aerobically like a tempo run. With the downhill, I practice high turnover and efficient landing. I try to not stomp or brake on downhills, as running downhill is a skill itself, so I try not to disrupt the free energy! My advice is to say yes to hilly trail runs!
A photo posted by Christopher DeNucci (@thedenuch) on
Recover on trails
Steve Sisson, coach of Team Rogue, used to tell us, “Hit the Greenbelt! The muscles get a different workout!” I try to take my recovery runs into trails mainly to give my body a change in surface. I feel like it helps combat overuse injuries by making you change your running mechanics and softening up the impact. Trail running tends to need more agility as well, so the stride is not as linear as road running. While road running takes a toll on quads and calves, trail running tends to use more mobility in the ankles and hips. I would advise recovery runs on trails after hitting a challenging workout on the road.
Sign up for a trail race!!
I did my first ultra in December at the Woodside Ramble 50K, which was a blast! I enjoyed the race and thought it was a great effort for my first off-road event. The Inside Trail team put on a great event and the trail community is very welcoming. I placed 2nd in 3:42 after running in first for 24 miles; I hit the wall and was passed. I learned a lesson about how trail racing is about patience, fueling, and pacing. The overall benefit from doing this race was that it was a great fitness boost and helped teach my body to burn fat more efficiently. Also, it allowed me to run further than 26.2 miles, which was the first time in my career. To top it all off, the softer trails were much more forgiving than roads, so my legs were recovered within 2-3 days. My advice would be to sign up for a trail race, 30-35K are great and for those looking for a greater distance challenge, look into 50Ks. They are a fun way to meet new people and break up the monotony of training!
Keep the pace and road work in the program
Although I do love a run through the woods, I would advise to still keep some faster runs in the program consistently. I do my tempo runs and half my long runs still on roads to keep my pace dialed down. Road running is still a unique stress on the body and needs to be practiced for a road race. Pick certain pace workouts, like a 12-mile marathon-paced run, to do on a road or bike path course. Also, do a few long runs on the roads as well.
Additional Advice from a National Champ
Lastly, I chatted with Jorge Maravillia, two-time USATF Trail Champion and 2:21 marathoner. Jorge’s advice was that he feels like there’s value that is transferable from trail to road racing. His points were that speed work from road racing tends to help with form while running trails. As for trails, the grit and patience tends to play nicely into marathon training, especially when you are out there for hours. He tends to say road racing is about chasing splits and pushing the pace, while running trails is about enjoying the experience and scenery as you push yourself. They are different, but he enjoys the challenges in both!
With the Austin Marathon presented by NXP just a few weeks away, it’s a great time to review hydration basics so that you can stay hydrated and finish strong on February 19.
Though hydration is an important factor for your health year-round, regardless of activity, it becomes even more essential as race day nears. Slight dehydration of even just 2% of your body weight can negatively impact your energy, health, and performance.
It’s been shown in studies that this nutritional intervention of staying properly hydrating is the best way to enhance or improve performance.
Signs that you’re dehydrated:
- Dizziness, confusion, lightheadedness
- Dry lips, mouth, and skin
- Physical and/or metal fatigue
- Decreased pace and/or performance
- Darkened urine
- Increased body temperature, heart rate, and/or rate of perceived exertion (an exercise effort that usually feels easy suddenly feels much harder than usual)
Electrolytes are tiny electronically charged particles that are lost via sweat during exercise. The four main electrolytes that play vital roles in hydration and exercise performance are:
- sodium: maintains fluids balance
- potassium: prevents muscle cramps
- magnesium: relaxes muscles
- calcium: required for normal muscle functions
Electrolytes are essential for basic health and body function, and even more so for performing your best during an athletic endeavor. Electrolyte drinks such as nuun are perfect for pre-, during, or post-exercise as they contain the electrolytes your body needs without the carbohydrates that it doesn’t.
How much should I hydrate?
Maintaining a good hydration status by drinking fluids throughot the day, everyday, is the best approach to staying ahead of dehydration. Waiting until you are thirsty to drink fluids is too late – you are already dehydrated and you’ll find yourself constantly playing the game of catch-up!
On average, you should try to consume half your body weight (in pounds) in liquid ounces plus what you sweat out in training (your sweat rate). For example, if you weigh 150 pounds, you should aim to consume 75 ounces of water or electrolyte drink per day plus losses that occur during workouts.
To calculate your sweat rate, weigh yourself pre-workout and post workout without any clothes on and complete an hour of exercise without consuming fluids in between. Every pound lost during the workout is 16 ounces of fluid lost. While exercising, aim to replace up to half your sweat rate with electrolyte-rich fluids. This is a great exercise to complete leading up to a race so that you can be prepared to perform your best through proper hydration.
nuun hydration is a proud sponsor of the Austin Marathon. At nuun, we’re on a mission to inspire a healthier, happier, more active lifestyle so that everyone can achieve life’s next personal best. Hydration means more than water, so make your water count. nuun is packed with electrolytes, clean ingredients, and is low in calories & sugar. The light, refreshing taste will keep you reaching for your bottle.