Lisa Sabin’s - Running And Being

I’m taking the week off work and off training. I plan on taking walks with Murphy and that’s about it. This is hard for me because I am one of those people who can’t sit still. My closets will be more organized I suppose. This is a good thing because I am having house guests in a couple of weeks.

What a gorgeous day.  Murphy had some extra energy, so I took him for a nice walk.  He is getting better and better at sit, stay and down.  Last week we had a lesson with Stacy at the grocery store and Murphy did really well.  We need to get him out a couple of times this week to enforce what he learned.  Stacy taught us a trick to make him heel better.  It’s called a pivot turn.  You simply pivot and cross the dog’s path while bringing your knee up.  Your knee pushes him back in between the side of the neck and collar.  This does not hurt your dog.  It just makes him back up instead of pulling ahead.   

Workout:

• Type: Walk
• Date: 04/26/2008
• Distance: 2.6 miles

Started out walking for 5 minutes.  Ran easy on the treadmill.  Still tired, but feeling better.  I finished up with some core work and stretching.

Workout:

• Type: Run
• Date: 04/25/2008
• Time: 19:00:00
• Total Time: 00:27:00.00
• Distance: 3 miles
• Average Pace: 8:59.73/mile

Easy recovery jog.  My hamstrings are a little sore.  Did some abs with a client.

Workout:

• Type: Run
• Date: 04/23/2008
• Total Time: 00:18:00.00
• Calories: 150
• Distance: 2 miles
• Average Pace: 8:59.73/mile

Running Boston has been a goal of mine for about 12 years.  I became a serious runner at the age of 29 when I volunteered for the Hood To Coast Relay.  My husband Phil was supposed to run in the Hood To Coast, but sprained his ankle playing basketball.  I had a 7 month old daughter and a 3 year old son at the time, but I signed up for a 10K just to see if I could possibly replace Phil for the team.  I didn’t end up having to take his place because another runner stepped up.   Something happened when I ran the 10K though.  My pace was all over the place, but it wasn’t that hard.  I felt good about running a 9 minute mile with no training after giving birth only 7 months prior.  Phil and I decided to volunteer for the Hood To Coast.  Watching all those runners of all ages, shapes and sizes inspired me.  At one stop I watched an elite women’s team hand off.  The women were so graceful and I remember thinking I want to be like them.  I went home, bought a running stroller and began to train.

 I entered some local races my times began to improve.  I started doing well in my age group for short distances.  I had about 8 months of training under my belt when I did my first half marathon.  Again, I found that it wasn’t as hard as I thought it would be.  I started to think of myself as a runner. 

I got caught up in being competitive.  I won a couple of 5k’s and an 8K.  I was placing in the top 15 for local half marathons in my age group.  I was motivated to keep training.  I began to train for my first marathon.  I had been running about a year when I did my first marathon, in Portland on my 30th Birthday.  I wanted to qualify for Boston that day.  I needed to run 3:40, but ran 3:52.  I ran 6 more marathons, but my fastest time was 3:49. 

Qualifying for Boston meant that I was a good runner.  I fell into a trap of trying to prove myself.  if I ran Boston that I would prove to everyone that I was a good runner.  Turns out that I was looking for approval from others and not from myself.  I thought I needed to achieve to earn the respect of my peers.  I tried different training methods to improve my speed and achieve my goal.  I struggled with injury and I never met my goal.

I was invited to run Boston as a fundraiser for Tufts University last year.  I seized the opportunity because this meant that I would only have to run one marathon instead of two.  Since I had been suffering off and on from plantar fasciitis, I wasn’t sure that I would be able to run a qualifying time and run Boston.  My goal was to run a qualifying time in Boston instead.

I trained hard.  I did everything right.  I took time off to recover from plantar fasciitis.  I approached my training with caution and careful consideration.  I ran the Resolution Series with my friends Andrea and Michelle. Michelle is training for the Western States 100. Andrea qualified for Boston in Las Vegas. My average pace for my 20 mile race was 8:27.  I was ready to run 8:45 in Boston for the marathon.

I told myself that whatever happed I would enjoy the experience of running Boston. Doing my best meant running 3:50.  I began the day with my goal in mind.  I got into my pace and was on track and feeling good.  As the sun was beating down on me, I kept going.  I listened to music and gave the kids along the course high fives as I ran by.  New England is really beautiful.  I looked forward to Wellesley because it was the half way point and my aunt used to live there.  I am sure I still have some distant cousins in the area.  The college kids were all out on the course cheering us on.  They had signs that said “Kiss Me”  etc.  I’m sure the guys loved that!  I settled into my pace, anticipating the Newton hills. I ingested as much sports gel, water and Gatorade as I could handle.  Still, I felt the signs of dehydration, cramping and nausea.  I noticed some hot spots and grabbed vaseline from the medics around mile 16.  I applied the guey stuff to my upper arms.  It was all over the place.  I think I ate some of it with my next gu.  I managed to stay on pace until about mile 19 when I hit the Hills.  I did okay though the first part and began looking for the statue of John E. Kelley.  I never saw it. My pace began to slow significantly. I had a familiar heavy feeling in my legs. I worried that if I increased my pace I would cramp up and not be able to walk or run.  I also felt that I could get sick at any moment.  I felt detached from my body, but not in a good way.  I wasn’t in the zone.  I was a little concerned that I should be in a medical tent, but I was determined to see it through.  When it became apparent that I wouldn’t reach my goal I decided that whatever happened I was going to run the whole way.  And that is what I did.  Sometimes my run resembled the shuffle of an octogenarian.  I looked down at my garmin to find that I was doing 12 minute miles at one point.

I literally felt that I could pass out at any moment, and still I trudged on.  At once point it hit me that I can only do the best I can.  I can’t control my environment and I can’t control other people.  I don’t need to prove myself.  I learned to be humble.  I learned that I can devote myself to something and enjoy the process even if I can’t control the outcome. 

I didn’t run a great time.  I didn’t meet my first goal of 3:45 or 3:50 or even break 4 hours.  I met my third goal, which was to run the whole way.  Phil met me afterwards and gave me a hug. We met up with Andrea. Both Andrea and I agreed that the course was brutal. Our Seattle skin was not ready for the beating the sun and wind gave us. The thing that amazes me is the support and well wishes of my friends and family.  People from the past that I didn’t even tell about the marathon knew about it and wished me luck. 

Running Boston has changed me.  I no longer feel compelled to prove myself as a runner.  I feel complete with the marathon.  I don’t know that I will do another one.  I don’t know what the future holds for me, but I’m sure it will include running.  The difference now is the freedom that I feel. The Boston Marathon was the first marathon in the united states and is considered the most prestigious.   It is an honor to run the course and I am grateful to have participated in a race with such a rich history. I am open and ready for what’s next in my life. 

Workout:

• Type: Run
• Date: 04/21/2008
• Time: 10:30:00
• Total Time: 4:12:58.00
• Distance: 26.2 miles
• Average Pace: 9:39.71/mile

I met up with Andrea for a jog.  We watched the start of the women’s olympic marathon trials.  Sooo exciting! 

Workout:

• Type: Run
• Date: 04/20/2008
• Distance: 3 miles

I’m running the Boston Marathon on Monday 4/21. The start time is 10:30 am. This has been a long time coming. Many of you know that I have wanted to run Boston for about 13 years now. I am so excited to finally be able to do it!

I was invited to run and raise funds for Tufts University. The experience has been wonderful. I have gotten great information from Tufts. I have gotten amazing support from friends and family. You helped raise over $3,000 for research on nutrition and childhood obesity.

Read more about Tufts here:

Track my number #22706 here:

Murphy is now almost 6 months old. Stacy, our dog trainer is coming over today and we are going on a field trip to the grocery store. I thought that I should take Murphy for a walk to get rid of some energy before Stacy gets here.

Workout:

• Type: Walk
• Date: 04/17/2008
• Time: 12:30:00
• Total Time: 00:20:00.00
• Distance: 1 miles

Just a few more days until Boston. Can’t wait!

Workout:

• Type: Run
• Date: 04/15/2008
• Time: 10:00:00
• Total Time: 00:33:50.00
• Average Heart rate: 153
• Max Heart rate: 160
• Calories: 300
• Distance: 4 miles
• Average Pace: 8:27.76/mile

1. Know Your Sweat Rate and Follow Your Own Hydration Plan - Everyone sweats at their own rate, so don’t copy what others are doing. To figure out your personal sweat rate, weigh yourself before and after training and competition with the goal to weigh the same before and after exercise. If you lost weight, drink more next time. If you gained weight, cut back on your fluids. Sweat rates can vary depending on environmental conditions, so be sure to calculate your sweat rate in various conditions.

2. Experiment with Hydration and Fueling Early in Your Training - Find out what will be offered on course and consider training with it. By the time you get to your competition, you’ll know what works best for you and what to avoid.

3. Check the Color of Your Urine - An easy way to tell if you’re properly hydrated is to check the color of your urine. If your urine is pale like lemonade, that’s a sign of good hydration. Crystal-clear urine often indicates over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink more.

4. Choose the Right Beverage - When training for an endurance event like a marathon, your beverage choice matters. Water can actually turn off the thirst mechanism too quickly, making it harder to stay hydrated over the long haul. Instead, look for a beverage with electrolytes and carbohydrate to help replace the electrolytes you lose in sweat, promote rapid absorption, and supply energy.

5. Don’t Over-Drink During Training or Competition - Whatever your beverage preference is, it’s essential not to over-drink. Over-hydrating can lead to a dangerous condition called hyponatremia. The risk of hyponatremia can be reduced by making certain your fluid intake does not exceed your sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat.

6. Fuel Pre-Competition and During Competition - Fuel your body 2 to 3 hours before training and competitions. Consume high-energy foods like breads, cereals, pasta, rice, fruits, and vegetables. During activity, endurance athletes should consume between 30 and 60 grams of carbohydrate per hour to help fuel muscles and sustain your optimal performance.1

7. Consume the Right Amount of Carbohydrates During Competition - Research has shown that a 6% carbohydrate solution leaves the stomach as quickly as water.2 More concentrated levels of carbohydrate stay in the gut longer and may cause gastrointestinal distress during stop-and-go exercise. If consuming gels, bars or concentrates, be sure to drink plenty of water to dilute the carbohydrate level to about 6% (14 to 15 grams per 8 ounces).

8. Replace Sodium - Sodium is the most critical electrolyte to replace. Sodium intake helps the body “hold on” to more of the fluid consumed and may reduce the risk of heat illness, cramping and hyponatremia. During training and competition consider a sports drink with additional sodium like Gatorade Endurance Formula (200 mg of sodium per 8 ounces). If you notice your sweat stings your eyes, your skin feels gritty after exercise, or your clothing is caked with white residue, you may be a salty sweater and should consider adding salty foods like pretzels and chicken soup to your diet before and after the event.

9. Replace Weight Loss During Activity With Fluids - If you did lose weight during training or competition, make sure you gain the weight back before your next session. After exercise, drink approximately 20 to 24 ounces of fluid for each pound not replaced during training or competition.

10. Consume Protein Post-Exercise - Protein consumed during exercise may impede hydration and has no conclusive performance benefit. The best time to consume protein is post-exercise for muscle recovery.3

1. Sawka MN, et al. Med Sci Sports Exerc 39:377-390, 2007.
2. Shi X, et al. Med Sci Sports Exerc 27:1607-1615, 1995.
3. Levenhagen DK, et al. Med Sci Sports Exerc 34:828-837, 2002.