The Science of Running

At my very core, I secretly fantasize about running like a science experiment. I run along my routes visualizing the hemoglobin on my red blood cells releasing oxygen for my muscle cells to absorb by diffusion for use in cell respiration. Like little factories, their mitochondria take the oxygen and glucose in my blood stream and burn the glucose into fuel in the form of ATP. The little factories make me hot, which my body compensates for by making me sweat, which hopefully evaporates by evaporative cooling, allowing me to maintain homeostasis. Go little cell factories, go!

I'm not joking.

At Marblehead, there were four biology teachers. Three of us were runners and cross country coaches. Two of my close BioBuilder friends are also marathoners. Three out of the 7 science teachers in our office are running Boston this year. There has to be something to that, right? Though not exclusively, RUNNING IS SCIENCE.

Let me teach you something you've been just dying to know about cell respiration. First, your cells can't directly use sugar for energy. That would be like you using a nuclear power plant in your backyard as a generator for your house. They have to convert carbohydrates to glucose to a molecule called "ATP," which is what cells can use for all of their delicious chemical reactions, including muscle contraction ;) It happens as part of three connected processes, mostly in the beloved mitochondria.

 The first step takes glucose, a 6 carbon ring,  and splits it in half. See the 6 dots at the top of the diagram? They turn into 3-dot molecules at the bottom of the diagram. Breaking molecules in chemical reactions almost always releases energy that was stored in the chemical bonds between the atoms. In this case, the energy from breaking glucose is captured in delicious ATP molecules (and something else called NADH that we'll ignore for simplicity.)

Those 3-dot molecules continue to break down in the second step, called the Krebs cycle. Each step of the Krebs cycle breaks off a one-carbon dot. See the "CO2" in the diagram below? Those are one-carbon molecules that came from the original 6-carbon glucose.

WAIT WAIT. THIS IS WHY YOU EXHALE CARBON DIOXIDE. IT COMES FROM THAT DIAGRAM RIGHT THERE. ALL OF IT!!! Once you see it, you can't unsee it...

Just pretend a Kit-Kat bar is made of 6 pieces. (I know. Kit Kats are made of two connected bars. This is a terrible analogy. Stay with me.) Every time you break off a piece of the Kit-Kat, energy is released. As the Kit-Kat goes through the Krebs cycle above, you can sing "Gimme a break, gimme a break. Break me off a piece of that (6-carbon thing!)" as you release CO2, made of (1-carbon thing). Exhale.

All of this is wonderful, as long you have a steady supply of glucose in your blood stream. This comes from food you eat, though mostly from stored glucose in your muscles. Extra glucose gets stored in your liver and muscles in a long molecule called "glycogen." Your body has the ability to store about 1600 calories of glycogen, though you can increase this through training/teaching your muscles to burn glycogen more efficiently, and frequently using up all your glycogen so the cells learn to increase their glycogen storage capacity.

Every single one of those pink rings is a 6-carbon glucose that can be broken off as needed. Every time you eat food with carbohydrates, extra carbs (glucose) in the blood gets linked together as a long chain, in the form of glycogen in the liver and muscles. Then as needed, the glycogen can be broken down for glucose energy.

This is why there's all the hype about carbo loading and pasta dinners before athletic events! Build up your glycogen storage! EXCEPT.

1. It takes 24-48 hours for your body to truly convert glucose to glycogen. Having pasta the night before a marathon isn't helping you carbo load. That's probably only 12-18 hours-- no glycogen stored. It's better to carbo load for *days* before a marathon.

2. Glycogen really only gets used after at least an hour of intense/moderate exercise. Having a team pasta dinner the night before a soccer game again, isn't necessarily bad, but isn't doing anything special to fuel their running.

3. I think pasta actually sits heavy in my belly. I much prefer to eat fish (sushi and/or salmon) the night before a marathon or long run. Any time I haven't, I've regretted it to varying degrees. Fish always serves me well.

So what do you do when you run out of glycogen? You have several options.

1. Hit the "wall." It's effectively like running out of gas in a car. You've literally used all your sugar and now your mitochondria sucks at making ATP. I've run marathons where my mile 18 is DRASTICALLY slower than mile 17 -- about 1600 calories into the race. It's textbook, and always makes me giggle despite being in agony.

2. Try to prevent hitting the wall with fuel of some sort, like Gu (sugar), Gatorade (sugar + a pathetic helping of electrolytes) or my personal favorite, Cliff shot Bloks. It's important to get your body used to digesting such things during a run, because otherwise your body's energy is generally shunted away from your digestive system.
*This is why people can have GI distress while running, because your body thinks you are being poisoned because WHY OH WHY CAN'T I DIGEST ANYTHING RIGHT NOW? ABORT MISSION! GET IT OUT!

3. Switch to "fat burning" mode, which is a more difficult process for your cells to produce ATP. Again you can facilitate this by training properly, such as "fasted runs" in the morning before eating anything, and frequently running more than 8 miles at a time.

4. Teach your body to transport lactic acid efficiently, so that it can be used as part of a pathway to generate >>>ATP, instead of having to rely on it alone for a small amount of ATP. Also lactic acid buildup can cause sickness and horrific nausea, for which the only cure is time. Teach your body to transport lactic acid by doing "threshold" runs/speedwork, at about a 5K pace. Though these workouts are not fun, they offer a great return on the time invested. Some lactic acid is always produced in general, and in particular while running. Again the trick is to use it effectively instead of just letting it build up. Have you been running long and suddenly your breathing becomes much heavier, even though you're not running faster, and maybe even running slower? Ya. You've stopped transporting lactic acid and are starving for both oxygen and ATP. Prepare for your demise.

This brings me to my final point- the science of why I puke after running many marathons.

I couldn't figure it out. Was I...
a. dehydrated?
b. in GI distress because I'd consumed too much/the wrong kind of fuel?
c. overheated?
d. low on electrolytes?

Then I was talking with a friend this fall about how I'd been so sick after the Allentown marathon, which was so strange to me because I didn't eat or drink anything for HOURS after, until suddenly I sat up and was good as new. My body had just needed time to recover from the shock, it seemed. The science didn't make sense. I hadn't rehydrated, replenished electrolytes, and it was cold out. I wasn't hot. (Truthfully these probably all played at least a small role in my malaise but there had to be something I was missing.)

"It's lactic acid sickness," she said. "Your body needed time to get rid of it."

DUH!!!!!!!!!! I'd never thought of that!! And of course I'd been having more trouble with it as I hadn't been running enough mileage to really teach my muscles to transport it well enough. Duh duh duhhhhh.

Problem solved? Lactic acid became my new beast. That's right you little cell factories. You transport that lactic acid to build that ATP. Yum.

34 days to Boston. So excited. (which means today is 46 days before the day we have to go to school on a Saturday- we're on our 9th snow day and our last day of school is Friday, June 29. A story for another time...)

Happy running :)

ALL THE ENDORPHINS

Did you know that your body produces its own class of opioid-like hormones, that cause opioid-like responses in the body, including decreased perception of pain and increased euphoria? They're called endorphins, and are described as "feel good" hormones, often associated with being released during/after exercise.

(Opioids drugs include morphine, heroin, vicodin, percocets, oxycontin, and Tylenol with codeine, and are all some derivative of the sticky white stuff from poppy plants. In fact, "endorphin" comes from the terms "endogenous morphine." I know, right?)

Observe.

Notice the parts of the molecules that have the same chemical composition and structure, allowing them to bind to your brain cells the same way, which therefore causes them to produce the same effects. This means several things;

a. You can train your body to run longer, because the longer you run, the more... anaesthetic... you naturally produce.
b. Longer running can cause more happiness.
c. You can start to see why running is addictive...

Granted on some days, running is hard. You may start to get a headache, your stomach bothers you, you're tired, and just can't find a groove. BUT some days the stars are aligned and somewhere around mile 3, something magical happens. Your joints loosen, your stride opens up, your legs are strong and the cars move out of your way and your run is so amazing that you become a FORCE for the rest of the day and your coworkers may start to sing "I like to move it move it" and suggest you download an app that tells you to jump over a pencil 10 times:

This happened to me on Friday. I was able to run before school and was just about jumping out of my skin for the rest of the day, so much so that I went for a second run after school. (Marathon training and running twice a day are indeed a post for another day.)

What do you do that makes you feel awesome??

ps This reminds me of a high school friend who used to say, "Drug free, high on life! Spread the word!"

pps I secretly want to open a cafe along a rail trail called "Endorphins" and we will serve beer and ice cream. And maybe donuts. <3

I love running. 18 miles yesterday which went very well and I was super happy with my time. It was an out-and-back run that involved a fair number of hills from miles 6-12. Plus running over the 93 overpass is always fun...

However I was so tired after, that when Zoe fell asleep on our way to a party, I pulled into a parking lot and also took a nap. #momWin :D

HAPPY RUNNING HIGHS!

New year, new priorities

In elementary school, I remember a "song" we sang in music class about New Years Resolutions. I'm pretty sure it was 3 notes and we hit sticks while we went around the room making up our ten year old New Years Resolutions. For some reason, this has played over in my head in the last few weeks as I think about goal setting for Boston 2018.

Honestly, I almost didn't think I could do it this year. By the time I got word that I was lucky enough to have been awarded a bib from MVS in December, to say I was exhausted would be an understatement. Waking up at 5, to get Zoe to school by 6:30, to get me to school from 7:15-4, to get home to get Zoe and dinner on the table by 6, to get her in bed actually asleep by 8:30 all week- not only made for a tiring week, but also meant I didn't do anything well. I couldn't spend the time with her that I wanted to, I couldn't find a rhythm in my clunky lesson planning, I didn't want to have to make dinner (what's wrong with bagels every night?), and I certainly didn't have time to run. And I truly mean that- sometimes I check myself on the "I didn't have time" and try to replace it with "it wasn't a priority" to see if it's a better fit for what I'm trying to say. Running was totally a priority, but my job at school was never done, and my kid was way more important.

December ticked on and I was frustrated. In 3 weeks, I'd run twice, and was ready to kill somebody. And I was irritated that I couldn't figure out how I could possibly fit Boston into my life. I was so confused. Did I not want to run? Was that normal? Or was I finally saying "enough is enough" and letting it go? Had I been abducted by aliens? GAHHHHHHH!!!!!!:JJGKJALDKJGALSJKDGLAKSDJGJLKDSG

"Well, maybe if you run more, you won't be so angry...?", suggested a friend. That made me giggle. Truth.

The idea of Boston 2018 started last June, when Jemblidge and I signed up for the Allentown Marathon in September, in hopes of running Boston together. Like a rockstar, she qualified, and fingers crossed, I applied for a bib through MVS. I reflected on this as I thought about what running this spring meant to me. Who knows if I would ever get a chance to run Boston with her again?

Well, not with her, let's be honest. Kid's super speedy!!!! But- we would be on the training road of ups and downs, the expo getting our bibs, and on the MVS bus to Boston, and taking 2309859835 pictures at Athletes Village!!!!!! And consuming all the beer and sushi after.

Also Shalane won the NYC marathon and contributed to a great piece about what it means for women to support each other in running. In it she says, "When we accomplish great things on our own, they don't feel nearly as special." Having my Jemblidge train for Allentown at the same time as me helped keep me honest in a summer when my priorities were focused on moving and not 20 mile runs. We had a good race and I worked hard this fall to continue to get in shape via MVS track, and was happy with my Newburyport half marathon time of 1:47 when it was 60 degrees and super humid.

Shortly before the holidays, I decided that running Boston was, duh, absolutely a priority and I'd have to shuffle my life like index cards and do some weeding of other stuff so that I could fit in the training. I took our vacation week to reflect and figure out how I could streamline some things at school and home. Part of this included buying a treadmill, not just because of the bizarre weather we've had lately, but because it will give me the option to fit in a few miles at 5am if that's what I need to do, or at 7pm if that's what I need to do, etc. I feel like I just purchased the gift of time. (I will have to write another entry on the extensive research I did and how I decided to purchase the Spirit XT385 from a local shop in Salem, NH.) My 8th marathon and 5th Boston are apparently in the forecast.

Coincidentally, this weekend called for 14 miles, and Saturday morning was a balmy 60 degrees and partly sunny and it was FABULOUS. Then at mile 13, the skies darkened, the temperature dropped 15 degrees, and a cold rain washed all.the.sweat into my eyes, which was really quite interesting as I booked it down the home stretch of route 97. #winning

One analogy for all of this is how I feel about JT's new song, "Filthy." We have a love hate relationship. It's growing on me. Plus, ALL THE DANCING.

Haters gon say it's fake. SO REAL.

Fire In Her Belly

Usually at the end of marathon training I'm completely spent, and thankful for an excuse to take a couple of weeks off.

Not this time.

I feel ready to work harder than ever.

Monday was great, though warmer than I would have liked. I stuck with my plan and ran a faster second half, holding back until the top of Heartbreak. My first half was 2:07, about a 9:40 pace, and my second half was a 2:05, with a finish time of 4:12. However those extra minutes were all made up in the last 5 miles after Heartbreak. I felt strong finishing and actually ran a fastest 25th mile (8:50 I think?) -- granted mile 25 is all downhill. Boylston St was freaking LONG. I know it's a half mile but it was for sure the longest half mile of the race. And as soon as I finished, on came my old friend, nausea. The nausea was kind enough to wait until I'd taken my seat at the back of the bus to actually make me puke :D Yet I can't wait to go back for more...

Overall though, it was a really fun race. (Especially with people shouting "Go Zoe!" the whole way.) Unlike last year, I was able to enjoy the crowds and didn't bother stressing about my time because it was 70-75 the whole way. I still couldn't break that 4:09. With weather being such a huge variable in Boston, I decided to look for another way to compare performances/ fitness besides time. Sure, a PR is a PR, but I just couldn't buy that my Boston PR was the year I'd had pneumonia, the stomach bug, and a strong-willed 1 year old who refused to sleep train, in the time I'd been training for the race.

In short, what I found is that each year I *place* a little bit better, even if my times aren't better. I'll take that and run with it.

2012 (87 degrees. 4:22. Training with Greater Boston. In very good shape, for me.)

Gender place: 4545/8995 = 51%(49th percentile? What's the best way to explain that?)

2015 (45 degrees and raining. 4:09. So sick in the weeks leading up. Didn't really train. Or sleep. Ever.) 97.6% of starters finished.

Gender place: 8571/12018 finishers = 71%. 8571/12308 starters = 69% (Best time, worst place.)
Division place: 4486/6005 finishers = 75%. 4486/6146 starters = 73%.

2016 (80 degrees at the start, 50 at the finish. 4:10. Trained for 16 weeks. Went out too fast. In so much pain.) 96.5% of starters finished.

Gender place: 7873/12166 finishers = 64.7% . 7873/12611 of starters = 62%.
Division place: 4208/5946 finishers = 71%. 4208/6192 starters = 68%.

2017 (70-75 the whole way, with 15mph tailwind. 4:12. Trained well for 12 weeks. Did not go out too fast.) 96.7% of starters finished.

Gender place: 7370/11969 finishers = 61.5% . 7370/12380 starters = 59.5%. 

Division place: 4019/5846 finishers = 69%.  4019/6045 starters = 66% 

I am going to decide that at a sample size of 12,000+ runners, a 2% improved place finish is statistically significant ;) p<0.05. Or something. Even if it is only due to having raced smarter. Who knows.

Can we take a moment to give a big OO-RAH to the volunteers and spectators and directors of the Boston Marathon?! What an incredible job they ALL do. I think the program said there are something like 10,000 volunteers, and all of them are awesomely THRILLED to be there. Same for the families of the runners. It is an understatement to say that it takes a village to run a marathon.

This week Jon and I saw the Boston documentary (from makers of Spirit of the Marathon) on Wednesday and I loved it so much and can't wait to be able to watch it every single day. Maybe someday I will be able to load it on an iPad and watch it while I run. It would be so meta!!

Meanwhile, I am gazing longingly at qualifying for Boston, and was equally pleasantly surprised as I was disturbed by the fact that as of October, *if* I were to run a qualifying time, I'd be qualifying in the next age category since I'd be racing Boston in 2019, which means I'd be *whispers* 35. At age 30, the qualifying time is 3:35:00 (really 3:32 once faster people secure spots) but at age 35, it's 5 minutes slower. It's about an 8:15 pace.

I follow a Facebook group called "Marathon Maniacs" and gawked at a thread recently about how many marathoners run 70 mile weeks. It's not that I'm not willing, I guess???, I just don't have time. I probably average half that, if I'm being honest. There was an article that came out recently based on fitness tracker data on what Boston Qualifiers run compared to non-BQ marathoners run, that suggests that I'm really right between the two groups. (Did you know that, according to Strava, men who BQ <who use Strava> run an average of 7.05 times per week? Gulp.)

Anyway, I'm excited for the training journey that follows through the summer and fall, and what new discoveries will come with it. 

1. Maybe making noise about the Allentown PA marathon (or something around then) that's a last chance BQ, and I'm excited! - though realistically it may be too soon for me to get in that kind of shape. Could be a great race for a friend ;) 

2. And I'm also thinking about maybe doing Philly again... 

3. The "Marathon Maniacs" wrote about nailing faster times at shorter distances, so I have the NBPT half marathon in mind too. It would be a good goal to get close to my 2012 NYC PR (1:39).

Zoe and I are ready. Bring it.

(But maybe not before I'm completely recovered. I ran a fast, inspired 6.5 yesterday and am paying for it today. Stupid.)

"Mommy!" she said, when she found my race medal. "Look, a unicorn! It's a Boston Marathon necklace! Can I wear it?" <3

Run Happy.

Hopkinton start lines,
And pounding up Heartbreak.
High fives at Wellesley,
And one more (Margarita Clif Shot Block) I'll take. <3
Running long miles for smiles in spring.
These are a few of my favorite things!

When the wall hits,
Or bad hamstrings,
Or my knees are mad.
I'll simply remember my favorite things,
And then I won't feel so bad!

Did you notice her shirt?!? I might have cried a little when I spotted it at the Adidas store on Boylston Street. "Grammy!" she yelled when I gave it to her. "I get to run the Boston Marathon someday!"

<3

ps Want to track me? The easiest way is to text 234567 with my bib# 27613 . You can also look up other runners you're interested in on the Marathon participant website.

--------

Forecast: 65 degrees with a 15mph tailwind. Warm. Not terrible. (Spectating? Hot runners love Freeze pops!!!)

Goal: 4:05. Ultimately hoping to break 4:09 like something fierce. (4:09 was my time in 2015 and 2016.)

If tomorrow had Tuesday's forecast of 45 degrees (!!!!) I would have been competing more with myself, but instead I'm trying to think smart, going for a plan that will get me a time I like with enough in reserves for a beer when I get home!!!

My 20 milers have pretty consistently been at a 9:20 pace. This is arguably faster than they should have been, since you are really supposed to train at *slower* than marathon pace. But anyway. That 9:20 pace includes 65 degree days in February and 40 degree days recently. I think it's a fair estimate.

However on those runs, I've been having serious fueling issues. Gu, my old best friend, now makes me want to projectile vomit. Dates have been gentle on my belly, but useless. Despite eating dates, I keep hitting the wall at mile 17. It's textbook. Muscles store about 1600 calories' worth of glycogen. Running burns 100 calories/mile. IDK. Some people manage to teach their bodies to go without fuel during the marathon but mine was just not interested in figuring it out in 3 out of 4 of my 20 milers. I was debating what to do and found this GREAT flow chart, comparing different fuel options. Thankfully on my last 20 miler, my friend Louise <3 introduced me to the delicacy that is Margarita Clif Shot Blocks and I had a much better run!! I only got to try them out once since that was only 3 weeks ago. Trying new-ish things on race day is generally a no-no but I otherwise do not have a fuel plan that works, so whatevs. I've stocked up, and am ready to give it a whirl tomorrow!

Anyway back to pacing. Let's say I can realistically run a 9:20 pace in 65 degrees. My plan is go to out at a 9:30 pace (including stops for family photos!!) until Mile 20, and then give it everything I've got after that. This is especially important in the first 5 miles of downhill where you're excited, full of energy, running downhill, etc. It's a good time to lose yourself by accident. That would give me the following splits:

5K: 29:30
10K: 59:00
13.1 (halfway): 2:04:30
30K: 2:57
20 miles: 3:10

Then 9:15 to the finish?? --> Mile 26 at 4:05
+2 minutes for 26.2 --> 4:07

Blahhhh not thrilled with that, because if I ran a 9:20 pace, that would be a 4:03. Ok can we compromise and aim for a 4:05? (What I also want is to run a normal marathon that doesn't have Boston weather and terrain and get a better sense of where I'm at physically! Maybe Philly again in the fall? Or Newport? Hmm.)

Meanwhile, I'm trying to be better about eating and drinking this weekend than I did last year. This is mildly challenging on Easter weekend, especially making bunny cake with this kiddo!!

Finally, a loving shout-out to my favorite runner friend and partner in crime Jen for being my expo date and taking sweet Paparazzi photos of me all day Friday!

HAPPY MARATHON MONDAY. LET'S DO THIS!!

Running Quiets My Brain

My brain is a constant web browser with 25 open tabs. Ok maybe 50.

With teaching, parenting, and house hunting, by the end of the week, my stream of consciousness is like a pinball machine. Or a dog distracted by a "squirrel," as Jon and I often say.

The more I have on my plate, the harder it is to focus on one tab without pinging over to another, and another, and then opening up another... The harder it is to focus, the more tired I become. The more tired I am (physically and mentally), the harder it is to focus. You see where I'm going? I get tired just thinking about it.

Running strips away that excess. Breathless and goal in mind, it's physically impossible to have so many open tabs. If this NYT writeup on the effects of running on neurons isn't an advertisement for running, I can't imagine what would be. It describes a Princeton study that concluded running builds excitatory neurons, while also producing GABA inhibitory neurons. Essentially, runners experience physical changes making them more willing to explore, but can control and bring themselves back from stressful events. This reminds me of the importance of deep sleep in cleaning up your neuron synapses overnight so your thinking is more streamlined the next day.

Today I came home mentally frozen. I knew I should run but (arms crossed, sweat pants calling) just. didn't. want. to, even though I knew it would make me feel better. Jon gave me a gentle nudge to pull up my big girl pants and just-do-it-already, and though that bitter cold (I am being a bit dramatic) was tough to face in the driveway, as soon as I'd made it half a mile down the road, I felt everything slip away.

I'd forgotten what was so exhausting. I'd forgotten why I didn't want to run. I felt my legs loosen up, I settled into a pace, and I just ran.

I didn't think, I didn't complain, I didn't feel, I didn't want. I ran.

And you know what? It was so awesome, I ended up running an extra mile and couldn't believe my pace, which I haven't accomplished in a very long time. I needed that boost, particularly after a week with very tired, angry legs. Those kinds of surprises don't hurt ;)

I will say, that in a world with increasingly distracted drivers and threats of psychos, runner friendly roads and communities have become essential if running is going to be so meditative. On a route with sidewalks and other runners, you don't have to worry about the logistics of not getting hit by cars. You don't have to think.

You just run.

AND this is another reason I love marathon training. Ultimately, after a few unpleasant runs, you are rewarded with becoming physically fit enough to head out the door for a couple of hours, detach from reality, and simply enjoy the ride. Imagine as parents being offered either a 30 minute coffee date or a two hour dinner. Only the longer option actually offers the opportunity to unwind. Similarly, quick walks through the neighborhood are nice, but a 6 hour hike up a mountain provides a tangible break from reality.

A quick run gets the job done. But those long runs are exceedingly restorative.

(Look how beautiful that is! It's a Runner's World "Rave Run," which is one of my favorite things they publish monthly. I don't know where or who it is, but to me this captures just one flavor of many delicious runs.)

12 miles tomorrow. Next weekend is the last 20, and then it's taper time!! (And THEN what will I do?!?)

Happy running :)

Recovery Runs and Other Maintenance Strategies

...Because 50 mile weeks require running smart!

I did it! I ran a 50 mile week! Granted this was because I ran 19 on Sunday, 4.1 and 6.6 during the week, and 20 on Saturday. But hey, 50 is 50. (Don't you call me on the 49.7 because I will eat your face.)

The 19 I ran last Sunday was a 65 degree day in Boston along the Charles, at a 9:20 pace. It was AWESOME, though I got some weird calf cramps around mile 16 and had to keep stopping and stretching. Haven't felt it before or after that, so that's good.

I'm pretty sure my Heaven will have warm Mexican beaches, inebriated nights under a sparkling Eiffel Tower, and 65 degree runs along the Charles.

The 20 I ran this Saturday, which is the only time I have consecutive 20-ish milers from week to week in my schedule, was a 65-70 degree day along the Minuteman Rail Trail from Lexington to Arlington to Fresh Pond in Cambridge. The first 5 miles were blissful, and I was excited/pressured to get to an open house afterwards, and I sped down the path, taking it all in. And then I hit the wall at mile 15 like something WRETCHED. I swear I can feel when I run out of glycogen because my breathing changes and I can just imagine my muscles struggling to switch to fat burning mode. Plus I ran out of water and had to stop at Burger King to refill, which has never happened to me. It was HOT. Further, I knew I wasn't feeling great when I started, especially with the 19 miler still lingering within eyesight, but I did that stupid thing where I figure, "Eh, I'll just push through it," and then I die. I remember someone saying on the bus to Boston last year that for every 10 seconds you go out too fast, you lose 30s (or 1 minute?) per mile at the end. I started at a 9 minute pace, actually dipped below 9 for a few miles, and ended at a 9:45 pace. Ok ok. I won't do it again...

Regardless, one of the best things a runner can hope for in training for a marathon is weather that simulates race-day conditions. I don't know about you, but man does this year smell like 2012, and I'll take all the warm long runs I can get, lest it be 87 on race day...

And now on to the real point of this post: Maintenance.

1. Stretching a lot including power vinyasa yoga #obsessed #downdog #warriorpose
2. Cross training with spin.
3. Recovery runs

The key difference between training for this marathons and other ones is what I'm doing the week. For a variety of reasons in the last two Bostons, I've pretty much done my long runs (maybe skipped one), slogged a couple of 5 milers during the week, and squeaked by with a 4:09, which is a 9:30 pace.

This time, I'm running hard during the week and so far, keeping up with my Yasso's, and kind of keeping up with hills... AND also cross training by spinning. I'm being better about stretching fully after all my runs and spins. My legs are tired, and I'm working hard on tired legs, and I'm working harder than ever -- but NOT injured, dare I say. I feel tired but fine. Spinning and stretching help a lot.

However today was the first time I've done a recovery RUN after a 20 miler. I didn't get to stretch yesterday because I was late finishing up, and I was too lazy to go to spin at 8am on my last day of vacation, so I gave it a shot. Given that I could barely walk down the steps this morning, it wasn't surprising when those first few strides? stumbles? down Zion Hill were excruciating. But as I got warmed up, it felt good. Like, painful physical therapy after an injury that you know is good for you- good. I think the idea with a recovery run is that you stretch out the muscles that were previously overused, get some good healthy blood flow returning to them, and flush out some of the waste. I liked it. This may be my new favorite discovery.

Marathons are full of them.

Now to build in some speedwork to kick that 9:20 long run pace... got to get that closer to 9:00...

Happy running :)