Cecily Tynan
#TBT 2001 RUNNER'S WORLD 1/2 MARATHON
I'm a slower runner now, but I'm also a much smarter one! Certainly not an expert, but I've learned many valuable lessons on long distance running over the years. Here are some of them:
PACE MATTERS: Whether its a race or training run, finding the right pace can mean the difference between finishing strong or painfully slow (I've done both.) If you try to run a marathon (or even 1/2 marathon) faster than your 10k pace, your legs will have a tough time getting you to the finish line! It's vital to find the right pace for your distance (usually >30sec/mile slower pace for a marathon than your best 10k, even run slower on a hot, humid day.) A good tool is a race pace calculator that takes into account your age and gender
http://www.runningforfitness.org/calc/racepaces/rp
Of course, if you want to race a marathon, you'll also have to put in a lot of miles. Most running coaches recommend a beginner marathoner gradually works up to 50 miles/week over the course of 4 months.
DON'T RACE INJURED/RETURN TO RUNNING SLOWLY: Aches and pains, more than typical muscle soreness, is your body's way of telling you something is wrong. Running through those pains can turn into serious injuries. Seek out an experienced PT or a reliable sports doctor. If your doctor gives you the green light to run a marathon with any type of muscle, tendon or ligament tear, get a second opinion. It's not worth destroying your body for any finisher's medal! Volunteer to work the water stop instead if you don't want to miss the race.
When you return to running, gradually ramp up the mileage and realize you WILL be slow at first. Studies show a runner loses VO2 Max (aerobic fitness) and muscle strength after just 2 weeks without running. After 11 weeks off, VO2Max drops >25% (that means a 20min 5k runner comes back in 25:30 shape.) Be patient, you'll be back eventually. But, if won't happen overnight.
SET GOALS, BUT FEEL FREE TO CHANGE THEM: In my running prime, I was aiming to qualify for the Olympic Marathon trials. But, after 4 sub-3hr marathons, I discovered the fastest I could run was 2:54 (not the 2:48 for the b qualifying standard- "just 6 minutes") Shaving big chunks off a marathon time is virtually impossible. So, I shifted my focus to multisport. I'm happy I did. If I continued chasing that unattainable 2:48, I would have ended up injured and missed out on other great experiences, like racing the Ironman World Championships in Kona and competing professionally in duathlons. Sometimes you just need to admit you can't do something and move on.
HONESTY COUNTS. Disqualify yourself immediately or, better yet, don't cross that finish line if you are racing with someone else's bib number or unintentionally cut the course (if you cut intentionally, you have bigger issues.) A bogus race time isn't fair to other finishers and fellow runners WILL notice immediately if your posted race time is clearly out of your reach. Fess up immediately, rather than getting buried in a mountain of lies. 15 minutes of fame isn't worth a lifetime of infamy (just ask Rosie Ruiz.)
KEEP YOUR PRIORITIES STRAIGHT: Unless you are a professional runner trying to live on your race winnings, running is a hobby. Don't let your running goals get in the way of more important things, like your family and your job. In my prime, I used to travel around the world racing. Now that my children are active, my races are local and few and far between. I'd rather cheer on my children at their soccer games than run a race for my own glory. Every parent is different. But, remember: your children grown up very quickly; that goal race will still be there long after the children have left the nest.
EMBRACE THE EXPERIENCE: Don't take your running too seriously. After all, you're doing it for fun and fitness. At races, thank the race organizers, water stop volunteers and photographers (those guys work hard trying to get photos of every single runner along the course.) You'll have some good races and you'll have some bad days (we all do.) Either way, hold your head up high and give a bright smile for that finish line photo. Honest, hard work toward a fitness goal is reason to celebrate, no matter what your finish time. Happy running!