Sunday Morning Central Park

 "Twenty two degrees out.  And the wind chill make it feels like 16."  That's what the newscaster reported before I started out for a run in the most famous park in the world.  The sun was out, but the icy chill in the air made my legs tingle and my fingers turn to icicles.  But there was no way I was turning back -- this was Central Park!

So I headed due north from the Theater District and could see the bare trees just a few blocks in front of me.  Traffic was light on a Sunday morning.  A few taxis here and there, but mostly one-way open roads that cut through skyscrapers.  I ran past Radio City Music Call, the Ed Sullivan Theater, Rockefeller Center onto the paths of the most amazing acreage of Manhattan and directly into --oncoming runners!  Today was the Manhattan Half Marathon!  Thousands of runners spending their morning in 16 degrees, running 13.1 miles.

I will never complain again about dipping desert temps in Arizona.  New Yorkers are tough.  I was amazed at their determination and spirit.  Nothing stops a New Yorker.  My morning was awesome.  My run, spectacular.

I love NY.

The dogs were loving the snow banks

The runners kept coming and coming

The freezing temperatures just added to the ambiance

Man In The Mirror

"If you want to make the world a better place, take a look at your self and then make that change."

These lyrics remind me of my friend Phil Lowry, who will be running as a VIP in this year's Phoenix Marathon.  I asked him to share his story.  Here it is....

Phil Lowry returns to his roots with this year's Phoenix Marathon.  A graduate of Westwood High School, he and race director Lorie Tucker both swam for Westwood on the swim team, and activity Phil took up because he "hated running."

After putting on 15 pounds in undergraduate and law schools, he looked for a way to get fit after taking a job as an attorney in Utah.  He started out hiking (remember, he hated running), and then caught the brand-new mountain bike craze.  A year later he met some extraordinary people who actually would run 100 miles through the Utah mountains every year in the Wasatch Front 100-Mile Endurance Run.

This was back when Wasatch was only one of five 100-milers in the country and less than 100 people would participate.  Phil vowed to finish, and did so in his first ever organized footrace, an hour under the 36-hour cutoff.  Battered by the distance but not defeated, he has come back virtually every year to conquer the Wasatch course.  In 2010 he finally broke the 24-hour barrier to earn the coveted Crimson Cheetah award.  Since then he has finished 32 100-milers, finishing under 24 hours at Wasatch, the Bear 100, the Black Hills 100, and the Rocky Raccoon 100, and under 20 hours at the Pony Express 100.  He has run the Grand Canyon Rim-to-Rim-to-Rim in 9:41 (2012).

Along this journey Phil has volunteered to help Wasatch with its GPS mapping, and has also helped direct the Bear 100 in Utah and Idaho since 2001.  He also assists other races across the country with his substantial geospatial equipment and knowledge, measuring distance and creating maps.  He loves both running and directing races, both activities giving him particular meaning.

Two of the years he has missed the racing season have been because of his military service as a judge advocate in the Utah National Guard.  Phil just returned from Afghanistan, where he served as a military lawyer to the Special Forces.  This has given his life further meaning, and also taught him that it is possible to run 130 miles per week on a treadmill for months on end.

Supporting Phil in all that he loves is his wife, Kristina, and eight children.  His eldest son is a Midshipman at the United States Naval Academy, and ran his first marathon with Phil last May, the week before Phil left for Afghanistan.  His second daughter Sophia and second son Phillip III also finished their first marathon that day.  Later, last fall, Sophie, Phillip III, and Phil's eldest daughter Maria finished another marathon, dedicating their run to Phil while he was deployed.

Phil practices law in Salt Lake City, Utah, and is the judge advocate for the 19th Special Forces Group (Airborne).  He runs for the Utah National Guard marathon and ultramarathon teams, and is an active Army paratrooper.

Phil, I'll see you in a few weeks at the Phoenix Marathon!

Totally Imperfect Day To Run

The Gloves Are On! ... (bc they don't have to come off)

I am a glove wearer when the weather turns frightful.  My fingers are usually the first things to go when temperatures dip.  Plus, my nose ALWAYS runs as I run ... TMI?  That's why gloves are essential for the chilly willy mornings.  That being said, I am big a fan of  Lululemon Running Gloves.

When a friend gives you a gift like these gloves, you know they are a true friend.  They're looking out for your well being.  They don't have to actually push their style onto yours.  They've taken care to get you something in your size.  I mean, THAT's the sign of a true friend and a perfect gift.

I've been running in these "Brisk Run" gloves for awhile now, and there are several reasons I enjoy them.  Number one, they're just the right balance of warmness yet breathability.  Number two, super soft and even reflective to oncoming cars.  But number three is my favorite:  the pads on the index and thumb of these gloves are made from a different material that allows you to text and turn on your phone without taking the gloves off.  Ingenious, right?  I mean, who want to expose their fingers to  frigid morning winter temperatures? Not me.

Basically, I'm having a hard time NOT finding something I like at Lulu.  But for now, these babies are at the top of my FAVORITE THINGS chart.  Oh, and the ear covering headband is a close second. But I'll save that for another day. 

Goals

Goals

Pre Race Fuel by Monique Ryan

This is THE BEST article I've ever read concerning what and when to eat before a race.   Thank you, Monique Ryan from Runner's World Magazine, for making it so simple!

Perfecting Your Prerace Food Strategy

What and how much should you eat and drink for your prerace breakfast?

By

Monique Ryan, M.S., R.D.;

Image by

Mitch Mandel

Published

October 15, 2012

If you're like most runners, you spend the final days before your half- or full marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn't end with that last plate of pasta the night before your race. Just as important is your prerace breakfast, which helps restock the liver glycogen (or stored energy) that got depleted overnight. "Liver glycogen keeps your blood-sugar level steady during exercise," says Jackie Berning, Ph.D., R.D., sports nutrition and metabolism professor at the University of Colorado at Colorado Springs. Your morning meal provides fuel for your brain, helping to sustain motivation and concentration during a long race. But just how much should you eat on race morning to optimize your performance? Probably more than you think. Here's how to choose the ideal amount and combination of foods and fluids to power you through to a strong finish.

THE RIGHT STUFF
The best prerace breakfast consists mainly of carbohydrates, since they're digested most rapidly and are your body's preferred fuel source, says Penny Wilson, Ph.D., a Houston-based registered dietitian who works with endurance athletes. Small amounts of protein will help stave off hunger during the later miles. Limit or avoid fat and fiber; the former takes too long to digest, while the latter can cause bloating and GI problems. "I recommend foods like a bagel and peanut butter, oatmeal with milk and dried fruit, or yogurt and toast," says Wilson. Other good options include a banana and high-carb energy bar, waffle with syrup and strawberries, or even a bowl of rice.

For runners who tend to feel queasy on race morning, sticking with liquid carbs can help prevent GI problems while still providing energy and hydration. Smoothies, juices, and sports drinks all pack quick-digesting carbs that empty easily from your stomach, says Wilson.

GETTING ENOUGH
While your usual bagel and banana might power you through a morning of meetings, it's not enough to fuel you through a half- or full marathon. Research shows that consuming 1.5 to 1.8 grams of carbohydrate per pound of body weight is ideal for improving performance, says Berning. For a 150-pound runner, that translates to 225 to 270 grams of carbohydrate–or about 1,000 calories, which may sound like a lot just before a hard effort. The key is to get that meal in early–three to four hours prerace to be exact, according to the American College of Sports Medicine. That gives you enough time to digest so your stomach will be fairly empty and your muscles and liver totally fueled. If you're not sure you can stomach 1,000 calories at once, you can divide them up into two smaller meals, says Berning. In that case, eat 200 to 400 calories four hours before the start, along with 12 to 20 ounces of water or sports drink (giving you plenty of time to hit the porta potty). Between 90 minutes and two hours before the start, eat most of the remaining carbs–again, choosing easy-to-digest options.

Since many races start at 8 a.m. or earlier, you'll have to set your alarm for a very early wake-up to hit that four-hour window. If that's not realistic, you may choose to eat your entire prerace meal just two hours before the start. But because you'll have less time to digest, eat only one gram of carbohydrate per pound of body weight (or 150 grams, or 600 calories, for a 150-pound runner)–sticking with foods and liquids you know are very easy on your stomach. Since you're consuming less, you do risk running out of liver glycogen, which will cause your blood sugar to plummet and may mean you hit the wall. So be vigilant about fueling early in the race (consuming 30 to 60 grams of carbs per hour) to keep your energy levels high.

Finally, have your last 25 to 30 grams of carbs 30 to 60 minutes prior to the start. This could be an energy gel or chews (with 12 to 16 ounces of water) or 16 ounces of sports drink. "This provides the last shot of fuel to hold you over until you get into the rhythm of fueling midrace," says Berning.

Berning also stresses that every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another. That's why it's key that you practice your prerace meal strategy during training. "The stomach and gut need to be trained to handle food before a long run," says Berning. She suggests trying different combinations to find the one that works best for you. And once you find the perfect mix, stick with it. "Eat the exact same meal on race morning that you practiced with in training," says Wilson, "and you'll be set."

PRERACE MEAL PLAN
Can't stomach one huge morning meal? Divide it up. Here's how a 150-pound runner would fuel

3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g

90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g

30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g

Recover Right
How to eat and drink after you cross the finish - right away and beyond

Focus on carbs
Eat half a gram of carbohydrate per pound of weight. For a 150-pound runner, that's 75 grams, or the equivalent of a bagel and banana.

Eat protein
Consume 15 to 20 grams of protein to kick-start muscle repair. Get it from a high-protein energy bar along with fruit, or a PB&J.

Drink up
Aim for 20 ounces of fluid. Including 200 mg of sodium or more will boost fluid absorption. Try sports drinks and recovery shakes.

But skip the booze
You're already dehydrated. Wait at least several hours, till you've had a chance to rehydrate and refuel, and then toast your finish.

Keep it going
For the next 48 hours, continue to focus on eating plenty of carbohydrates and modest portions of high-quality protein.

79% of runners always have breakfast in the morning before a race, According to a poll on runnersworld.com.

EAT BETTER: If you're prone to midrun GI trouble, try cutting back on fiber, caffeine, and artificial sweeteners, all of which can exacerbate symptoms.

Skins Vs. CEP

 Let's talk compression.  I, for one, am all for it.  I believe the hype, the claims, the promises.  Compression works for me.  I love it when I run AND when I'm recovering.  But I've become a bit of a compression snob.

Exhibit A:
Here are two types of compression gear that I wear.  The top pink sock is by CEP, a company who started in medical grade compression and moved into the lucrative athletic wear department. Their stocking are ribbed and have graduated compression, which means they are tighter down toward the feet and less tight up by the calves, allowing for the blood to move more quickly back to the heart.

The calve sleeve below pinkie is by Skins.  Skins began as an athletic wear compression company from the get go.  The model I own is a stirrup sleeve, which allows an athlete to wear any sock he or she desires while working out while providing compression to the calve muscle and legs.

I enjoy both items.  But I have some opinions of my own.

First, for pure compression, I believe the CEP socks are overall, the better sock.  They are TIGHT and a chore to put on.  And they make my legs feel good long after I am done with my run.  For me, they are the best choice for RECOVERY, especially.  

The SKINS socks, on the other hand, are SUPER comfortable.  They glide right over your calve and the fabric is soft and smooth -- kinda like wearing stretchy pants.  For me, the SKINS are the easy choice to wear during a long run, while the CEP is clearly the choice post run.  

There is a big thang coming to town on March 2nd, called The Phoenix Marathon.  I have been doing all of my long runs with the compression socks --- so far so good.  I'll keep you posted on the progress. My legs feel pretty good during my runs.  Stay tuned for more updates on gear that works.