Lisa Sabin’s - Running And Being

Workout:

• Type: Run
• Date: 04/06/2008
• Time: 12:00:00
• Total Time: 00:01:19.29
• Average Heart rate: 158
• Max Heart rate: 172
• Calories: 720
• Distance: 9 miles
• Average Pace: 0:08.81/mile

Michelle and I got up after a nice 10 hour sleep to go for a run.  We both ran 10 yesterday, so today’s run was an easy pace.  It was only 5 degrees according to the news.  We put on our layers and headed out to the running path.

We ran out and back and followed our tracks back to the room.  Last year I spent almost a full year suffering from plantar fasciitis on my left foot.  I went through massage, yoga, new orthodics, cortisone shot, physical therapy and time off.  The phsical therapy and time off gave me some relief.  Through PT, I had gait analysis.  We took video of me running on the treadmill and made some interesting discoveries.  1. I’m working harder on the right side  2.  I’m not getting as much lift on the left side with the hamstring (rear view)  3.  The left foot toes in at the last moment (front view).  What my PT and I think is happening is that my left glutes are weaker.  The other thing is that I pronote more on the right, so the left side is trying to match the pronation by moving the hip and ankle to get an even strike. 

What I noticed today is the I am dragging my right foot.  I don’t quite understand why.  It feel like I’m so much stronger on the right and yet I am dragging this foot .  I feel like I am not dorsi-flexing equally on the left.  The left side feels so much looser.  I truly believe that I’m a little twisted in my pelvis because I keep having these alignment issues.  My massage therapist says that my body feels different.  It’s hard acheiving balance.  I think this is why the longer distances are hard on my body.

Has anyone else experienced anything similar?  Can you shed some light on this subject?

Workout:

• Type: Run
• Date: 03/29/2008
• Time: 08:47:37
• Total Time: 00:44:52.00
• Average Heart rate: 147
• Max Heart rate: 176
• Calories: 350
• Distance: 5 miles
• Average Pace: 8:58.12/mile

Does anyone else have this problem?  I know we are not all symetrical.  Maybe the problems appear when you push your body to it’s limits.  I guess marathon is the limit for me.  No ultras are in my future!

We arrived in Sun River, Oregon last night after a somewhat grueling trip from Seattle. The last time I was here was in 2003, when I did the endurance duathlon. That day it was 95 degrees and probabaly 100 humidity, at least it felt like that when I was running the half marathon. People were dropping like flies. There were only 6 women signed up for the duathlon and only 3 finished. Guess what? I came in 3rd, but it wasn’t quite as meaningful because I was also last! I was happy to finish though. I ran walked through the half marathon with my friend, Bucky who talked me into the event in the first place. Of course, I was questioning what the hell I was doing the entire time. The problem was that I opened my big mouth and told a bunch of people that I was doing the dualthlon. So, I had no choice but to finish.
The weather conditions are a little different today with snow in the forecast and a high of about 34 degrees. I have to admit that I considered jumping on the treadmill. They have a really nice fitness center here at the resort. However, I think Michelle would give me S#*! for the rest of my life if I did that. So, I am going to suck it up, wear everything that I own and brave the elements. That which doesn’t kill us makes us stronger, right?

The sun peaked over the horizon. Most sane people were still snoozing, when we started our run. Michelle excitedly pushed toward 8:30 pace, as I struggled for the first couple of miles. My GPS revealed a 155 HR, but I didn’t feel strong. I knew I had a long day ahead of me. We slowed our pace a bit when Andrea mentioned that we were starting out a little fast. There weren’t any complaints from me.
We ran down Madison to McGilvra to include part of the Seattle Marathon course. I have run this course in reverse countless times with groups I coached for Seattle Half Marathon or Mercer Island Half Marathon, over the years. Lake Wa Blvd follows the lake for about 4 to 4.5 miles and then you reach Seward Park. Seward Park is the launch for the famous hydroplane races during Seafair Weekend in Seattle. This event is a huge excuse for Seattlites to take their boats out and party. Running along the lake is quite lovely, even serene when you aren’t fighting to keep up with really fast women. There are beautiful homes and quaint little shops and restaurants in Seattle’s Leschi neighborhood, which remind me of Sausalito,CA. We ran the 2 mile loop around the park and headed back. As the course continues, you encounter parks and boat launches. You are sure to run into teams of cyclists, who are riding the 50 mile loop around Lake Washington. It was comforting to run a familiar course. Memories of runs in the past, people I’d trained and the good times we had came to mind as we were running. I felt detached from Michelle and Andrea at times. I’m glad that they were enjoying the run because I wasn’t always contributing to the conversation. My mind was elsewhere.
I’m used to being the coach and running easily beside my runners. I haven’t run distance with people who push me to my physical limits in years. While Michelle and Andrea easily chatted my head was spinning. Can I do this? Am I slowing them down? I felt a sense of relief when we did a potty stop around mile 5. By this time we’d gotten into about a 9 min per mile groove. I had my first power gel, chocolate with 2x the caffeine. I would need it to keep up with these two.
The last marathon I ran was Rock n’ Roll Arizona in 2004. That was my last attempt to qualify for Boston. The previous year I suddenly found that I was in great shape. I ran the Seattle Half Marathon in 2002 in 1:46. If you’ve run Seattle, then you know it’s a hilly course. My running group wanted to go up to marathon level. I suggested Napa Valley.
I’d run Napa in 1997 and loved it. We planned to arrive early and do some wine tasting. There were 6 of us who trained for the marathon and another client who came down for the 5K. We had a great time. I had a nice base and some speed from my half marathon in November. I continued to build on my training. I ran 3:49 in Napa, 2003. Although this was a personal best, I missed qualifying for Boston by 3 minutes and some odd seconds. I was not totally disappointed because I’d run such a strong race. I overcame issues with my peronial tendons, which were exacerbated by the cant of the road, during the first 5 miles. My good friend Lyell paced me through the first 13 miles. She kept me from going out too fast. When I knew that I wasn’t going to qualify, I was able to continue pursuing a personal best. I knew that I would break 3:50 and that was worth a lot to me. So much of running is mental.
I was motivated after Napa. With a new personal best under my belt and a nice showing in the half marathon, I was determined to hold onto my fitness and run the Rock n’ Roll Arizona 2004. My friend Bucky and her husband Carlton “Buck” Jones had recently moved to Arizona after completing a masters and Ph.D. in Ohio. “The running is great down here, you should come down and do the marathon.” I had another group of runners who wanted me to train them for the 1/2 marathon. This was an inaugural race and they were all excited about going down, finding some sun and having a great race. I trained the group for the half and I was really excited to go down and do the marathon. I happily shed my jacket and stepped into my shorts for a balmy January race. After training in the wind and rain, Arizona was a breath of fresh air. Bucky and I enjoyed a pasta dinner with her new group of running friends. My goal was to qualify for Boston. I agreed to run with Patty, a steady runner who would help me stay on pace. Several things went wrong during this race, but I think I can pin it down to 3 basic errors. I wasn’t used to the climate and noticed the elevation. I tried to run someone else’s pace. I had reached my peak. I stayed with Patty through mile 17. We were running a respectable 8:30 pace. That’s when I encountered the hills of Papagayo Park and said good-bye to Patty. The Arizona sun emanated from the pavement. The soles of my shoes were hot and my pace waned. I had a cell-phone and I called my husband, Phil around mile 20. I’d lost my focus and ended up running over 4 hours. I had a melt-down.
I decided that if I was ever going to qualify for Boston, I had to do it in my own back yard. People kept telling me “You’re not cut out for the marathon, stick with the half”. I know this is true. I’ve been plagued by injury. It seems that whenever I’ve hit a peak in my training, I try to ride that peak too long. The result is injury and disappointment. I shelved my aspirations of running the Boston Marathon. I may be a good runner, but I am not a great marathoner.
In December or 2006, I decided that I wanted to go for it one last time. As I thought about my goals for the year of 2007, I whined to my husband. “I know I’ve suffered injuries”, at the time I had severe plantar fasciitis, “but if I don’t go for it one last time, I’ll feel like I’ve given up. I know that if everything goes right, I can do it”. Phil supported me.
2007 was about getting healthy. I cut back on running and sought out podiatrists, massage therapists and even consulted with another running coach. My plantar fasciitis had become acute, but I woundn’t let it stop me. I began training Steve in April of 2007. He came back from watching his daughter run the Boston Marathon, as a med-student from Tufts University. “I can get you in to the Boston Marathon, if you are willing to raise funds for Tufts University.” All I could say was. “I’m in.”  By the way if you are interested in supporting research on nutrition and childhood obesity, you can sponsor my number and help me raise funds for Tufts University.  www.tuftsmarathonchallenge.com/runners/lisasabin
I consulted with a PT who’d helped me in the past. Chris Clock got to the bottom of my plantar fasciitis. He is the reason that I am running today. I couldn’t have gotten through 18.25 miles without him. Today was hard, but today was good training. I collapsed after making it up the last hill. Michelle took me to Starbucks, where I immediately sucked down an orange juice, as I waited for my non-fat cinnamon dulce latte. I am hopeful that I’ll have a good race in Boston, thanks to my friends, Bucky, Michelle, Andrea, Phil, Lyell, Brad, and Chris. I also have to say that if I didn’t have the support of the community here at Sweat365, I probably wouldn’t be doing this. Thank You all!

Workout:

• Type: Run
• Date: 02/10/2008
• Time: 07:00:00
• Total Time: 2:51:34.00
• Average Heart rate: 158
• Max Heart rate: 170
• Calories: 1450
• Distance: 18.25 miles
• Average Pace: 9:24.26/mile

Almost anyone can run a marathon, with proper training.  It is the ultimate test for many.  26.2 miles will take you to your edge both mentally and physically. 

There is a vast difference between a first time marathoner and a veteran.  The first time marathoner may think they can run 26.2 miles, but they don’t know what it feels like.  They don’t know what to expect.  They haven’t put themselves to the test and passed the test.  The veteran runner knows how their body responds to training.  They know they can complete a marathon, because they’ve  already done it.

In a marathon anything can happen.  There are a number of details that come into play.  The following tips will help runners avoid some of the pitfalls that beginners make when training for their first endurance event.

1.  Get a medical check up.  Before starting an exercise program, it’s important to make sure that you are healthy.  Training for a marathon is very demanding.  Let your doctor know what your plans are and make sure you get the green light to proceed with your training.

2. Give yourself a year.  This is important if you are new to running.  If you’ve been running for a while, this isn’t necessary.  However, if you are starting from scratch, giving yourself the time to build a base will increase your chances for success and reduce your chances of injury.

3.  Find a good training plan.  There are training plans in our library.  Another option is to hire a coach or a trainer to help you.  Once you have your plan, pick your race and map out your training.

4.  Log your workouts.  Keeping a record of what you are doing, and how your body is responding to the training is important.  You will be able to look back and see what you’ve accomplished.  You’ll also be able to identify things you might do differently the next time. 

5.  Make yourself accountable.  Tell people about your goal.  Join training groups to keep you on track.  When you are meeting others for a run, then you are less likely to bail if the weather is bad.

6. Fuel Properly.  Nutrition is key and carbohydrates are necessary to fuel your workouts.  A diet that is high in complex carbohydrates, low in fat, with a moderate amount of protein is best.  If you aren’t getting enough carbohydrates, your performance will suffer.  60-70% carbs, 25-30% fat and 12-18% protein is recommended according to research from Tufts University.

7.  Hydrate.  Drinking 8 oz of water every 15 minutes is recommended.  When your workouts exceed an hour or more, it’s important to replace glycogen and electrolytes.  Sports drinks and gels work great.

8.  Cross-train. Running is a cardiovascular exercise. Running will improve your body’s ability to transport oxygen to the working muscles. Running will increase your VO2MAX, and improve your cardiovascular fitness. Your heart won’t have to work as hard as you become more fit.  Adding resistance training to your running program will decrease body fat. You will have less non-working weight to carry on your runs. Your muscles will feel fresher. Tensile strength (tendons and ligaments) will increase. Your connective tissues will become stronger, and take stress away from the joints and muscle attachment sites. Resistance training if done correctly through a full range of motion can actually increase flexibility. Resistance training can help to balance muscular strength, thus helping to avoid injuries. Developing a strong core makes any movement easier and more efficient. Working the core muscles of the abs, gluteals, low back and hip flexors will help to improve running economy.

Stretching can help avoid tight muscles and injuries.  The American College of Sports Medicine recommends at least 10 minutes of stretching 3-4 times per week or on days that you engage in strength training or aerobic activity.  Gently stretch the muscles statically, holding for 10-30 seconds.  Repeat each stretch 3-4 times.  Bouncing doesn’t increase flexibility and has a greater risk for injury.  Stretching cold muscles isn’t very effective.  It’s a good idea to warm up the muscles through aerobic activity before stretching.  Stretching after your work out is the best time to stretch.  Stretching helps prevent delayed on-set muscles soreness.  Stretching helps maintain normal flexibility.  Relaxed muscles are able to perform more efficiently.

9.  Listen to your body.  Pay attention to aches and pains that arise.  Some of these pains go away as your body adapts to training.  Others may be precursors to injury.  First aid includes: rest, ice, elevation and compression.  When pain persists or changes your gait it is a sign that something is wrong.  See a sports doctor. 

10.  Race.  A proper taper is crucial.  Reducing your training the last 2 to 3 weeks prior to your race and eating a high carbohydrate, low fat diet will have your muscles feeling fresh and full of fuel.  If you have to travel to your race, get there early.  Handle registration and plan what you will eat for your pre-race breakfast.  Bring a variety of clothes for different types of weather.  Get to the starting line early.  Find a spot in line that is appropriate for you, i.e. if you run 9 min pace, don’t line up with the 7 minute milers.  Avoid starting too fast.  Allow yourself to warm up for the first few miles.  Look around for people who are running your pace and run with them.  Make sure that you drink at the water stations, especially if it’s hot.  Energy will come and go.  Try to relax into your pace. You’ve worked so hard to get here.  Now it’s time to enjoy the experience.

I ran with Steve and Brad today.  It was a nice day for a long run.  There was a bit of wind, but no rain.  I didn’t have much left at the end of the run.  The last 2 miles were kind of tough.  I could’ve used another gu.  I didn’t get good sleep last night or the night before.  Our daughter is trying out for select volleyball and we have been sitting on a hard gym floor for 3-4 hours at a time.  My lower back doesn’t like it much!  Some of the parents bring those little camp chairs.  I might have to give that a try.  We have one more day of tryouts, which could last 5 or 6 hours!

Workout:

• Type: Run
• Date: 11/03/2007
• Time: 08:00:00
• Total Time: 00:01:41.00
• Average Heart rate: 161
• Max Heart rate: 174
• Calories: 900
• Distance: 11 miles
• Average Pace: 0:09.18/mile

I took my first spin class in 2001.  I remember having really sore hamstrings after my first class.  I have used spinning as a crosstraining workout to supplement my running, since then.  I began doing a few triathlons a year around the same time.  Spin class helped keep my legs in “cycling shape”. 

In 2003 I signed up for an endurance duathlon at Pacific Crest, in Bend Oregon.  My friend, Bucky talked me into it.  I saw her at the St Paddy’s Dash in Seattle in  March of that year, she signed up for the Pacific Crest Endurance Duathon in June.  She and her husband, who is an elite runner, live in Arizona, and I love seeing them whenever they are in Seattle.  Bucky went to the UW with my husband, Phil.  We’ve known each other for over 20 years.  Bucky and I have been through a lot together.  We have trained together, ran lots of races together.  She inspires me to do crazy things.

The Endurance Duathlon definitely, qualified as a crazy thing!  I signed up for 2 reasons, one was to do something fun with my friend, the other reason was to get the experience of training.  The endurance duathlon is basically a half ironman without the swim.  As a personal trainer, I thought the experience of training would be very educational and help me with my cyclist clients. 

At the time, I had never ridden farther than about 15 miles on my bike.  I had only done sprint distance triathlons, and lots of half marathons and marathons.  The bike course was about 60 miles up and over Mt Bachelor and the half marathon was around Sun River Resort, in Bend.  

I put together a training plan to prepare me for the event.  I did spin class a couple of times per week and got in at least one longer ride on the weekend.  The running part was pretty easy for me, I had just come off doing the Napa Valley Marathon, so I just held onto my running endurance by doing 10 milers every other weekend.  I mapped out some organized rides to prepare for the bike portion.  I did the 7 Hills of Kirkland, The Skagit Valley Classic, 60 miler.  I thought I was going to die, until I switched the seat out on my bike for one designed for women. 

Then came race day….. Everything was fine, good weather, I felt adequately trained.  I had a light breakfast, packed all my sports drink boxes and gu.  I was ready to go.  The bike portion went really well, I finished when I expected to finish, around 3:30, for a ride that starts at 4,200 ft and climbs to 4,700 ft.  Remember Seattle is at sea level, so the elevation change was significant for me.  After that things went down hill.  I wish I had been running down hill!  The temperatures soared to 95 degrees.  Lots of people dropped out of the race.  I immediately felt the effects of the heat when I got off the bike.  My quads and hamstrings cramped up so much, that I wasn’t sure if I could walk or run.  I shuffled through the mile markers and met up with my friend around mile 7.  We hobbled in together, doing the run/walk method.  I ended up coming in a little over 6 hours.  The endurance duathlon was the hardest thing I have ever done.  It was harder than any marathon or 204 mile bike ride(STP) I have done since then.

In retrospect, I felt very prepared for the bike portion.  I think spin class really helped.  I remember the spin class instructors pointers about form.  I felt strong.  I was also adequately trained for running the half marathon.  I felt, that I fueled properly.  I think it was the heat and the elevation that made it so difficult.

I became certified as an “Indoor Cycling Instructor” in 2005.  Whether you want to use spin class as tough cardiovascular workout, for crosstraining, or to help keep you in cycling shape, spin class will benefit you.  Women typically burn between 400-500 calories per work out.  Men usually burn between 600-800 calories per work out. This is not a bad way to get in shape!

I’ve committed to doing the 7 Hills of Kirkland Ride. The elevation gain is about 3,023 feet over the course of 38 miles. The 7 Hills Event also offers a metric century, which is 58 miles and 4,065 feet and a century, which is 99 miles and 7,036 feet of elevation gain. In 2004 when I was training for the one day STP (204 miles), I did the Century ride. This was the hardest ride of my life!

I got talked into doing the Apple Century, in Wenatchee, just this morning. I haven’t been out on my bike since September. I am out of cycling shape! I used to teach spin class and I haven’t taught in about 6 months. I took class last week and was a little saddle sore. It is time to get on the bike!

Upcoming Events:

7 Hills of Kirkland-May 28
Apple Century-June 9

I have a client named Steve, who’s daughter is a medical student at Tuft’s. She and a bunch of fellow students are running in Boston right now. Each student raised $1,000 or more for the school and trained together for the marathon.

This is her first marathon and the training has been a lot of fun. She has done the STP, in 1 day many times, so I know the run she’s used to endurance. I heard the they got a rainy start. Hopefully, it will clear up. Good luck Boston Marathon Runners! I wish I were there with you!

Knowing your Max HR, will help determine your individual training zones. I think we all want more effective workouts. Using training zones will help you reach your fitness goals faster.

Some facts about training zones:

• Training zones have names that correspond with their benefits.
• Training zones have a floor and a ceiling, a range.
• Training zones are sports specific.
• Training zones use different fuels, depending on current fitness level.
• Different amounts of calories are burned in each zone.
• Different ratios of carbohydrate and fat are burned in each zone.
• Training zones change if you are at altitude(Max HR drops).
• Training zones are affected by medication and drugs.
• Training zones are relative to individuals.

Zones

Zone #5 - Redline

• 90-100% Max HR
• Mostly Carbohydrates burned
• Approximately 20 Calories per min (150 lb person)(600 Calories for 30 min.)
• Maximum Effort: Sprinting, high speed intervals
• Benefit: Improved lactate tolerance (Great Improvements in Speed and Performance)
• Lactate Concentration: >8mmol/l
• VO2: 86-100%
• Rating of Perceived Exertion: 7-10
• Description of R.P.E.: Very, very hard to Maximal, Can’t talk except for short phrases

Zone #4 - Threshold

• 80-90% Max HR
• More Carbohydrate than fat burned
• Approximately 15 calories per min (150lb person)(450 for 30 min)
• Hard Effort: Time trials, intervals, tempo, hill work
• Benefit: Improved anaerobic capacity, lactate clearance (Improve Speed and Performance)
• Lactate Concentration: 4-8 mmol/l
• VO2: 73-86%
• Rating of Perceived Exertion: 5-7
• Description of R.P.E.: Hard to very, very hard, can still talk, but not comfortably

Zone #3 - Aerobic

• 70-80% Max HR
• Nearly equal amounts of carbohydrate and fat burned.
• Approximately 10 calories per min (150lb person) (300 calories per 30 min)
• Endurance and steady state
• Benefits: Improved aerobic capacity, optimal cardiovascular training (Improve Fitness)
• Lactate Concentration: 3-4 mmol/l
• VO2: 60-73%
• Rating of Perceived Exertion: 4-5
• Description of R.P.E.: Somewhat hard to hard, Very aware of breathing, still comfortable to talk

Zone #2 -Temperate

• 60-70% Max HR
• Mostly Fat Burned
• Approximately 7 calories per min (150lb person) (210 per 30 min)
• Long Slow Distance, recovery and regeneration
• Benefits: Improved fat mobilization, basic cardio training (Maintain Fitness)
• Lactate Concentration: 2-3 mmol/l
• VO2: 48-60%
• Rating of Perceived Exertion: 2.5-4
• Description of R.P.E.: Easy to somewhat hard, Comfortable talking, but aware of breathing

Zone # 1-Healthy Heart

• 50-60% Max HR
• More Fat Burned
• Approximately 4 calories per min (150lb person) (120 calories per 30 min)
• Warm up and cool down, rehabilitation
• Benefits: Improved self esteem, stress reduction, blood chemistry(Get Fit)

Example: My Max HR for running is 200

• Zone 5 - 180-200 (Racing!)
• Zone 4 - 160-180 (Racing or tempo runs)
• Zone 3 - 140-160 (Most of my time is spent here)
• Zone 2 - 120-140 (Recovery)
• Zone 1 - 100-120 (Warm up & cool down)

Example: My Max HR for cycling is 190

• Zone 5 - 171-190 (Racing, triathlon!)
• Zone 4 - 152-171 (Long difficult rides, hill climbing, spin class intervals)
• Zone 3 - 133-152 (Most time spent here)
• Zone 2 - 114-133 (Recovery rides)
• Zone 1 - 95-114 (Warm up and cool down)

Things to Consider:

Spending a lot of time in zone 3 helps develop a good cardiovascular base. Once a fitness base is established, improvements can be made by targeting 1 or 2 workouts per week in zones 4 and 5. Be careful not to have all your workouts in zone 4 or 5. The risk for injury and burnout are greater in these zones. Spending too much time in zones 2 will not yield the desired results for weight loss or performance even though a higher percentage of fat is burned. The total amount of calories burned is significantly lower than in zone 3.

A sound training program uses all 5 zones. Remember to warm up and cool down each work out. Build your base and add in some key work outs. Watch your fitness improve!

Sources:
Sally Edwards, Heart Zones Training
Sally Edwards & Sally Reed, Heart Zones Cycling
Edmund R. Burke, PHD, Precision Heart Rate Training