Lisa Sabin’s - Running And Being

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’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:

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

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.

My race is 4 months from now. It’s raining and cold, the usual dreary Seattle Winter weather, and I am regretting telling my friend Michelle that I’ll do 8 miles with her. I’ve had a cup of coffee and I’ve got my GPS on, but I just don’t want to go out there in the cold, dark rain.

There is no cheating when it comes to marathon training. It is the ultimate test. I’m not a gifted marathoner. The marathon is a tough distance for me, as I’m better built for shorter races. Suddenly, I find myself feeling a little nervous. I have to follow my training plan which includes running 4 days a week and doing 2 days of strength training.

If you’ve been reading my blog, you’ll know that I am doing The Resolution Series as part of my training. The support of an organized run will help get me to my goal.   Michelle is training for the Western States 100 Mile Ultra.  Andrea is training for The Boston Marathon as well.  We are all doing the Resolution Series.  We’ll support each other through our fitness goals, getting in some running together. 

Michelle and I got in 8 miles today.  If we hadn’t made the committment, both of us wouldn’t have ran today, at least not 8 miles.  We stretched a bit and stopped at Starbucks, the usual reward at the end of a run.  I am glad we went!

Workout:

• Type: Run
• Date: 12/22/2007
• Time: 08:00:00
• Total Time: 1:09:40.00
• Average Heart rate: 161
• Max Heart rate: 170
• Calories: 650
• Distance: 8 miles
• Average Pace: 8:42.5/mile

I’ve got one more week of hard training before I begin to taper for the Las Vegas 1/2 Marathon.  The Half Marathon will be a good test before continuing on to train for the Boston Marathon.  My goal for the half is to have a good run, continue to stay injury-free.  I am also training a group to run this race with me.  12 of us are going down to run in December.  It will be the first half marathon for 3 of the runners in the group.  Brad is training for the marathon, hoping to qualify for Boston, and to beat Phil, who is walking the half marathon.  Brad needs to run 3:15.59, which is a 7:29 pace for 26.2 miles!  Phil will need to walk the half marathon faster than 15 minute pace to beat Brad’s time.   Walking that fast is hard.  It’s very exciting!

Our dentist’s office is right by Greenlake.  My son had an appointment today that was supposed to take 1.5 hours.  I brought my running gear with me so I could get in a run instead of hanging out in the waiting room.

I decided to do an interval/tempo run today.  I started out with an 8 minute warm up and then did some quick striders.  I picked up the pace progressively with each one.  I did 4 striders at 5K pace.  I settled in to an easy pace for 2 minutes and then ran my first tempo interval.  My goal was to run a steady pace at Rate of Perceived Exertion (R.P.E.) of 8 for 4 minutes.  I cooled down for 2 minutes and then did another tempo interval of 6 minutes, followed by a 2 minute cool down.  The last tempo interval was 8 minutes.  This took me through a nice 4 mile workout.

I like doing this workout with the GPS, because I can look down and see how fast I am running at any given moment.  I can also add on distance to get in the mileage I want. 

Workout:

• Type: Run
• Date: 11/13/2007
• Time: 10:00:00
• Total Time: 00:32:19.00
• Average Heart rate: 158
• Max Heart rate: 170
• Calories: 350
• Distance: 4 miles
• Average Pace: 8:04.52/mile

Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.

Over the next 9 years I ran 6 more marathons. I love running so much that I became a personal trainer and running coach in 2001. I continued to train and came within 4 minutes of my goal in 2003, when I ran 3:49. I was seriously hoping to qualify in 2004, but it didn’t happen. I had flare ups of plantar fasciitis off and on since I began running. In 2006 I ran 5 half marathons. Apparently, this was too much for my body. My plantar fasciitis returned and became accute. The qualifying time for me now is 3:50. I am capable of this. The only problem is staying injury free.

As I thought about my goals for 2007, in December of last year, I became depressed. Would I ever run the Boston Marathon? I hate being injured. Running is my life! Runners out there know what I am talking about. Running brings focus to your life. It’s gotten me through good times and bad times. It’s the one thing I do for myself.

I made a resolution in December of 2006. Inspite of my battles with plantar fasciitis, I was determined to run the Boston Marathon. I started a blog, entitled “Boston or Bust”. My goal was to run the Portland Marathon in 2007 and qualify for Boston. When I began my blog. I put myself out there and shared my dream with the world.

Even though I am a personal trainer and running coach, I needed outside help. I scheduled appointments with a massage therapist, chiropractor, podiatrist, and physical therapist. I hired a coach. I listened to my advisors.

I began blogging about my struggles. I tracked my progress or lack of progress. There were times that I was jealous of other runners who were racing when I couldn’t. However, I knew that if I didn’t get to the root of my problem, I wouldn’t ever be able to run again pain free.

Tracking my workouts on Sweat365.com really helped. I found a lot of runners out there struggling with injury. I began reading other blogs. I became inspired when others overcame obstacles. I wasn’t ready to run the Portland marathon in October. So, I thought maybe next year…..

That’s when I began training Steve. Steve is a very fit cyclist, who has done the STP (Seattle to Portland Ride) 22 times. He is an amazing person, who has had a few challenges of his own. Steve also has a daughter who is a medical student at Tuft’s University. She ran the Boston Marathon in the Spring of 2007. Steve knew how much I wanted to run Boston. He went to Boston to watch his daughter run. He was so excited to see her finish, that he came home and said “Lisa, I can get you into the Boston Marathon, all you have to do is raise funds for Tufts. The funds that are raised goes to research on nutrition and childhood obesity”.

“I’m in”, I said, but my I was still recovering from my plantar fasciitis. I spent the next 2 months taking time off running, to make sure that I would be able to do a marathon in the spring of 2008. Steve had given me an opportunity. The chance to run Boston, without having to qualify was a gift. I know that I am capable, but now the race is not about me. It’s about something greater. It’s about sharing my story and helping others.

Steve’s goal is to run the marathon with his daughter. He is now training to do his first half marathon with a group that I am training for Sweat365.com. We are doing the Las Vegas Half Marathon on December 2nd. This is the half way point for us. We’ll run our half marathon and then continue to train for Boston. We are both doing something we didn’t know was possible.

Starting my blog and sharing my dreams was crucial. This made me accountable, not only to myself, but to others. Hiring coaches and listening to them was also important. It’s hard to coach yourself. The most successful people seek the advice of mentors. Tracking my workouts helped me stay focused. I could see what I was doing and what I needed to do to reach my goal. I had to have faith in myself, and in the process. I believe that things happen for a reason. We each have a purpose, and as we go through life we attempt to define that purpose. I think sharing what I know helps others. Maybe that’s my purpose.

If you would like to sponsor me for the Boston Marathon, it’s easy. Just go to my website:   www.tuftsmarathonchallenge.com/runners/lisasabin

Your donation is tax deductable and very much appreciated.

Thank you!

Lisa Sabin
“Boston or Bust”

It’s Labor Day, time for the kids to go back to school.  There is a certain crispness in the morning air, signaling that summer is over.  It’s a perfect time to start fresh.

The weather is cool in the morning and sunny in the afternoons.   Fall conjures up images of football games, hot chocolate and snuggling up with a good book.  The other thing I like about fall is running.  There is nothing more beautiful than the multicolored leaves beginning to fall from the trees.  I love running along the trail this time of year.

Fall is a great time to focus on fitness.  Although, I love summertime,  fall is easier to get into a routine.  I am not attending barbeques and drinking margaritas.  I can get into a solid routine of building strength in the gym and enjoying running in cooler temperatures.  

Picking an event to train for helps keep me motivated.  I like to do some fun runs, such as the Dawg Dash or Pumpkin Push.  I usually run the Seattle Half Marathon in November.  Last year I went down to Las Vegas with a group of runners and ran the New Las Vegas Half Marathon.  We had a great time, so great that I am going to do it again…. 

Chris Clock, my PT from Proformance Rehab, kicked my butt on Tuesday.  I am still sore from the these two exercises he made me do correctly.  He wouldn’t let me cheat.  Apparently, I am pretty good compensator.  I’ll use my quads instead of my glutes, whenever I can.

Backward lunges off a step- Put all your weight into the left leg, balance and engage your core.  Lunge backwards with the right leg.  Make sure that the left glute is doing the work.  Continue 10 reps.  Repeat on the other side.  (2 sets)

Hip Flexor lift on a step- Put all your weight into your left leg, attach a piece of tubing to a stationary object, attach the other end to your right foot, balance and engage your core.  Lift the right knee up,  like a running motion, using your right hip flexor.(the tubing provides resistance)Continue 10 repetitions. Repeat on the other side. ( 2 sets)

It’s been about 7 weeks since my last run.  I am finding that I am nervous about running again.  My podiatrist said to take it slow and start out with 20 minutes, on a soft surface. 

I’ve just had this feeling that something is not quite right.  I am not normally a cautious person.  I get really excited about training and running.  I’ve been sidelined with injury 3 times over the course of my “running career”.  I’ve been seriously running since 1994.  This year is a big year for me.  I really want to run the Boston Marathon in the Spring of 2008. 

Participating in a repetitive sport can cause imbalances. Some muscles are weaker and others are stronger. When injury occurs, we adopt new movement patterns to avoid pain. These compensations move the joints in an unnatural manner. The body will always sacrifice quality for quantity. Movement patterns follow the path of least resistance. 

I need to get the muscles firing in the right sequence.  I made an appointment to see Christopher Clock at ProFormance Rehab on Eastlake, in Seattle.   Chris helped me recover from a back injury in 2004.  I have been doing a lot of the exercises that he prescribed for me 3 years ago.  I am definitely stronger than I was when I first met Chris.  Chris and the other PT’s at ProFormance specialize in M.A.T., muscle activation technique.  They systematically test the body and manually activate muscles that are not working correctly.  It’s basically re-education of the muscles. 

Chris recommended that I hold off on running a little while longer.  There are some problems to address with my pelvis, which is slightly tilted.  The tilted pelvis causes my left leg to act like it is longer.  This changes my gate.  I also need to work on my toes on my left.  Apparently, they aren’t helping during the push off phase of running.  Of course this problem is compounded by the leg length descrepancy.  Another compensation is occurring with my right adductor (inner thigh) and my right oblique muscles.

When compensation occurs there always seems to be a group of muscles working together in a faulty pattern.  The trick is to get to the bottom of it.  We need to address these issues before I start running or I will just make everything worse. My long term goal is to be able to run pain free.  Running the Boston Marathon is has been my dream for the last 12 years.  I am willing spend the time to make sure my body is strong enough to run a marathon.  The mean time I will keep on cycling, and swimming to keep up my aerobic conditioning.