Category Archives: Running

Running

Thoughts You Have During & After a Marathon

A friend of mine recently posted a funny article they found in Runner’s World about the crazy things runners think about after running a marathon. This made me think of some things that have gone through my head both during and after a race; so I decided to create my own list 😉

Running a marathon is an incredible feeling and an awesome sense of accomplishment, but while you’re running it, you don’t always recognize in that moment how truly amazing it is and how strong you are because you’re battling some crazy thoughts that are going on in your head.

According to Running USA, the average male’s finishing time is 4:19:27 (9:54/mile pace), and the women’s was 4:44:19 (10:51/mile pace). That is a long time to be in your own head. As you run, you’ll notice many thoughts that pop up, some good and some not so good.  For this week’s blog, I’ve decided to share some of my own. This is by no means meant to discourage you from running a marathon (because I think everyone should run at least one in their lifetime), it’s more of an insight into what runners, myself in particular, think about during a race. The most recent marathon I ran was the NYC marathon in November. Here are a few of the things that I thought about. I started by breaking it down according to my miles of the race and then how I felt after. Enjoy!

Here’s what goes down during and after a marathon: 

  • At the beginning of the race you’re so excited. You’ve been training for several months  and now the day is finally here. You’re overjoyed and ready to run.
  • Miles 1-3: What’s my pace? Am I going too fast? Should I slow down? Remember the warnings… don’t go out fast, stay back, you’ll pay for it at the end.
  • Mile 3-6: Ok, I am getting into a groove. Love this Eminem song, I am crushing this. I feel like I am on top of the world, only 20 miles to go.
  • Miles 6-9: Make sure you’re fueling, look a water station, drink up, are we at the ½ yet?
  • Miles 9-12: Still not halfway, ok I am on pace, trying to be under the 4:00 mark. Only one more mile to the half, keep your chest up, shoulders down, and remember to breathe.
  • Miles 12-15: Finally, the first half is done, you’ve got this, try to speed up for the second half, skip to the next song, yay Beyonce, smile- there’s a photographer, pretend this is fun.
  • Miles 15-18: I think my foot hurts, I’m thirsty, is that a banana?  Where’s my husband? Wait I think I see him. Can I lift my hand high enough to give him a high-five?
  • Miles 18-21: Why did I sign up for this? Why do I think running is fun? Shit, I slowed down, can I still hit my goal? Why aren’t my legs moving? MOVE legs- whats wrong with you? Shit a hill!  What’s that smell? Is that me or the person next to me? I’ve run 20 miles, only 6 more… stop doing math.
  • Mile 21-23: Ok, not too much longer. Is this what hitting the wall feels like? When will this be over? I can’t believe I paid for this. When is the next water stop? Hold your pace, that person’s walking and it looks so good, should I walk? If I get through this alive, I am never running another marathon.
  • Mile 23-26.2: You are almost there, pull yourself together, you can do this-you can do anything, one foot in front of the other, is that the finish line ahead, pass the women in the orange shorts, let’s go, last little push, let’s get to that line, smile when you cross.
  • Yes, I did it!! Glad that’s done! That was great, I think! Where’s my damn medal?
  • Should I sit, nah keep walking to the family meeting area. Wow my feet hurt, I am not sure they ever hurt so bad, oh no a curb how am I going to step down, find your family, find food, find a drink, find a shower.
  • Find a shower, stand there for 20 minutes then ask your husband to help dry you off and get you dressed.
  • Eat everything in site.
  • Allow your head to hit the pillow, Good night!

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Running

26 Reasons why you should run the NJ Marathon

2016-header-nj_marathon_homepageRunning a marathon is one of the most challenging and rewarding events that any of us will ever experience.  The human body imposes natural limitations on the distance we can run easily.  Twenty miles is about the furthest we can go comfortably.  After 20 miles, we begin to run out of fuel and our muscles begin to hurt.  Therefore, the marathon distance is designed to take us beyond our comfort zone, to a place in which we confront the limitations of our bodies and our minds.  I could not think of a better place to be, to learn, and to grow.

I firmly believe that anyone with the right training, preparation, and mental discipline can complete a marathon. However, you need to know that there are no shortcuts or easy ways out.  Marathon training can be tough, but you need to remember, so are you! After you’ve run your first one, there is no better feeling in the world.  Knowing your hard work has paid off and what you’ve accomplished as a result of finishing is something that no one can take away from you.  

2013njmcoursemapIt is so worth it in the end. If you’re someone who’s debated about doing one for a while, now’s your chance (no time like the present). Join me in signing up for the NJ marathon and get yourself ready for a challenge that will take you into an unknown zone, where you can confront your true self and discover your inner strengths and limits. But, be careful, running a marathon can become an addiction. After it’s done, you can’t wait to sign up for the next one.

This marathon will mark my 10th and I could not be more excited nor could I think of a better place to run!

26 Reasons why you should run the NJ Marathon:

  1. Its close to home! The point-to-point marathon course starts in Oceanport at Monmouth Park and ends on the oceanfront Promenade just north of Pier Village and opposite the stage on The Great Lawn. And if it’s not close to your home, it’s definitely an awesome place to visit and great excuse to head to the Jersey Shore.
  2. The course is virtually flat. It has a few gentle rolling stretches and bridge crossings, but overall, it’s fast and flat.
  3. Flat and fast = many participants will obtain new PRs!
  4. Great Boston Qualifying course!
  5. You get to run through the diverse neighborhoods and business districts of Oceanport, Monmouth Beach, Long Branch, Deal, Allenhurst, Loch Arbour, Asbury Park and Ocean Grove.
  6. You can achieve a life-long goal. Many people have “run a marathon” on their bucket list, but few actually follow through with it.
  7. Training for a marathon helps keep you motivated to run!  You can’t get away with not training with a marathon, so having training runs marked on your calendar will keep you motivated and force you to stick to your schedule.
  8. Running keeps you healthy and strong!  Running regularly strengthens your heart and also helps keep your blood pressure and cholesterol at normal levels. It also improves your immune system.
  9. Get into better shape! By the time you’re done training you may possibly be in the best shape of your life.
  10. You’ll get a medal, cool shirt, and an awesome finishing photo as a recognition of your achievement.
  11. You’ll meet new people. Joining a running group is a great way to make new friends. The friends you meet and the bonds you form are like none other.
  12. You’ll sleep better.  Marathon training can be tiring on your body, so you’ll definitely find yourself getting to bed earlier and sleeping a lot more soundly.
  13. You’ll have a lifetime of bragging rights. Once you become a marathon finisher, you’re always a marathon finisher. No one can ever take that away from you!
  14. You’ll have a great excuse to buy new running clothes. You’ll be running a lot, so you need quite a few outfits.  Picking up some new running clothes and gear is a great way to reward yourself for sticking to your training.
  15. You’ll be a great role model and be setting a great example for your friends and family.  It’s hard not to respect someone who is dedicated and determined to complete a large goal like running a marathon.
  16. People will make signs for you.  A marathon is definitely a sign-worthy endeavor and friends and family always love to come up with creative signs to show their support.  It’s so fun to read the signs along the course on race day!
  17. Running is a good stress reliever. Running helps take your mind off your troubles and get lost in the run.  
  18. Running can be euphoric. You’ll get to experience the runner’s high that everyone talks about.  
  19. You’ll gain confidence you never knew you had. After you’ve logged a 20-miler, you’ll feel like you can conquer the world.
  20. You’ll find new places to run. Since you’ll be running a lot more, you may get bored with the same routes. Check out MapMyRun.com to create new routes. You can also find runners in your area on FB or visit your local running store (i.e. Pacers) to ask for suggestions on where to run.
  21. You will most definitely be inspired along the way.  Whether it’s the double-amputee wheelchair racer, the 75-year-old grandmother running, the person completing their 50th or 100th marathon, people running in honor of loved ones who’ve passed, the charity runners, or the kids holding the signs that say  “We Love You, Mom/Dad!”, there are inspirations everywhere.
  22. You can indulge a little after your long runs.  During your very long runs, you’ll be burning thousands of calories, so it’s OK to be a little indulgent after. You can run hard, and celebrate hard.
  23. You’ll better understand runners’ lingo and find yourself talking more about running.
  24. You have an excuse to get a massage.  While training, you may find that you have tight muscles, so regular massages can help you feel comfortable and stay injury-free. Treat yourself to a massage or two during your training to help relieve some of that tightness.
  25. You’ll have an amazing feeling of accomplishment.  Although you’ll experience rough patches during marathon training and during the race, it’s all worth it once you cross that finish line. You’ll feel proud knowing that you set a goal of finishing a marathon and you followed through with it.
  26. The experience will change you. You’ll forever know that you have the mental and physical strength to persevere, even during times when you think you can’t and won’t succeed.

Let’s get ready to run!!

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Running

My Marathon Playlist

fall-runFall is officially here and with it soon comes the holidays, sweater weather, pumpkin everything, and of course fall marathons. The races we have trained for all summer are finally here and for me at least, I could not be more excited. Running in the fall is one of my favorite things. Cooler temps make for longer runs with more beautiful scenery. I love the cool crisp air and watching the leaves change color.  Fall is my favorite time of year!

nyc bridgeAs I prepare for fall and fall running, I am starting to think about my playlist for the NYC marathon; I can’t believe it will be taking place in just a few short weeks.  I want to be sure I’ve got a cool playlist that will not only carry me through the marathon, but also over fallen leaves and into the new season.

When I think about running songs, I think about throwbacks and new collaborations. I do have a few go to’s that are a must on my playlist, but then I always look to addsomethings new. When finding tunes, I look for music that’s high energy, motivating, songs that I can sing to and that’ll get stuck in my head.

Here are some of the songs I plan on listening to during NYC! What songs do you like running to?

Here are a few of my favorites in no particular order:

Eminem- Lose Yourself

Britney Spears- Work B*tch

Sheppard – Geronimo

Rachel Platten- Fight Song

Survivor- Eye of the Tiger

Calvin Harris – My Way

Bon Jovi- It’s My Life

3 Doors Down- Kryptonite

Sia & Kendrick Lamar – The Greatest

Fitz & The Tantrums – HandClap

Kings of Leon – Waste a Moment

Carly Rae Jepsen – Higher

Sting – I Can’t Stop Thinking About You

Rihanna – SOS

Meghan Trainor – Lips Are Movin

One Direction – Drag Me Down

Elle King – Ex’s & Oh’s

Lady GaGa – Applause (DJ White Shadow Trap Remix)

Blink-182 – All the Small Things

Bruno Mars – Locked Out of Heaven

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Running

Fueling for a Marathon

berlinOn Sunday, September 25, 2016, I ran the Berlin Marathon. While, I was incredibly grateful for the opportunity to be in Berlin and to race, the marathon did not go quite as I had planned. I believe I have poor fueling (both before and during the race) and dehydration to blame.

A marathon alone can be tough. Then add a different time zone, travel, jet lag, warmer than expected temperatures, and a change of diet into the mix and it can be a recipe for disaster.  I am not trying to make excuses for my poor marathon performance (& when I say poor, I mean it was less than what I know I am capable of), but rather trying to understand what went wrong and learn from my mistakes for my next one; which is NYC in just a few short weeks (11/6!!).  I want to be sure I have a solid fuel and hydration plan in place, so what happened in Berlin doesn’t happen to me in NYC.

 calvinTo tell you a little bit of what happened in Berlin: I was feeling strong for the majority of the race and was on track for a sub 4 hour marathon. However, around the last 5k the wheels fell off. I was extremely hot and dehydrated and I knew that I had not properly fueled. I started to enter into the danger zone; I was wobbly, staggering, and my vision became blurry. I wasn’t sure I was going to make it. I even thought about stopping and lying on the side of the road. Then a gentleman by the name of Calvin saved me. He ran up to me and asked me if I was ok. I told him that I might pass out. He took my arm and encouraged me to stop and walk. Calvin helped me to the next water station, got me fluids and stayed with me for the duration of the race; even walking with me for almost 2 miles. I’m not sure I could have finished without him, but I did in 4:11. This man could have quite possibly saved my life.

Fueling and hydrating properly is critical. I am usually very good at hydrating and fueling before and during a race, but it’s important to review your plan, make adjustments as needed and get ready so you can set yourself up for a successful run.  

To make it through a long run or a marathon, what you eat before and during the run is critical. Your meals in the hours before the run will supply your muscles with glycogen and will essentially top off your fuel tank. Glycogen is your body’s most easily accessible form of energy and is needed to get you through those longer miles. So be sure to fuel smart and get your body ready to run. 

When preparing for a marathon, you need to remember that you can’t completely fill your muscles with glycogen from just one meal, so you should start carbo-loading two or three days prior to your race. You’ll want 85-95% of your calories coming from carbs. For a 150 pound runner like myself, that’s 600 grams or 2,400 calories of carbs per day.spaghetti-with-tomato-sauce **This may obviously cause you to add on a few pounds, but don’t worry those will come right  off after the race. Then the day before your race, eat meals high in carbs, but eat dinner early so your body has time to digest.  My pre-race meal is usually pasta with red sauce and bread.  Also, remember to hydrate and drink lots of water, starting three days before the race too.  You should shoot for at least a gallon of water a day.

On the morning of the race, approximately 3 hours before the start of your race, you should eat approximately 150 grams of carbs. You can opt for oatmeal, a bagel, and/or sports drink. I typically have whole wheat bread with PB, a banana, and gatorade.
bloks

During the run, your tank will become depleted, and that’s why it’s necessary to add in fuel as you go. Many experts suggest consuming between 30-60 grams of carbohydrate an hour. I personally aim for about 48 grams of carbs each hour, which is about 1 sleeve of Clif Bloks Energy Chews. I take 2-3 every 3 miles during a race or long run. Your system can only handle so many grams of carbs at once, which is why I take in a few bloks every 3 miles. I also like to chase my bloks with water so they’re easier to swallow and it won’t sit like a rock in my belly.

If you consume well below this target range for carbs, you may get that sensation we call- “hitting the wall”.  You hit “the wall” because your body has run out of glycogen. This causes your body to slow down because it now has to turn fat into energy.  Once you “hit the wall”, it’s difficult, both physically and mentally to recover. This is what I believe happened to me in Berlin. nyc-finishTo avoid this sensation, you’ll want to start adding more fuel in the beginning stages of your run. If you do so, you can ensure that your body is well hydrated and fueled and will allow you to cross the finish line feeling strong.

I’ve got my sights set on NYC!  Here’s to proper fueling and staying hydrated!  #NYCMarathon2016 

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OTHER, Running

Visiting Germany!

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This past week, I was in Germany on vacation. The first portion of my trip, my husband and I stayed in Berlin because I was running the Berlin Marathon and then we ended our trip in Munich at Oktoberfest.  

Going to Germany was not necessarily on my list of places to see in my life, however, having a goal of completing all 6 of the world’s marathon majors brought me there and I am so glad that it did. Germany is a beautiful country with lots of history and unique places to visit. It is definitely worthwhile to see if you have the opportunity.   Continue reading Visiting Germany! →

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OTHER, Running

Avoiding Jet Lag!

logo-2016-header-enThis Thursday, I leave for Berlin. As most of you are aware I will be running the Berlin Marathon on Sunday, September 25, 2016. This will be my 8th marathon overall and my 5th major marathon. I am pumped for the race and my trip!! I will be running on behalf of Autism Speaks and could not be more thrilled to be on this team and helping to support such a great cause. It’s been a long summer of training, so I am glad the day is almost here.

While, I’m super excited about my trip, I am a little concerned about jet lag.  Last April, I flew to London, to run the London Marathon. My family and I left on a Thursday night, arrived Friday morning and the race was Sunday. After arriving, I was pretty much awake from the time I left until the Monday after the race, only having an hour or two of sleep here and there. I was experiencing crazy jet lag. This time, I hope to be better prepared and able to get a good night’s rest before the big race.

Jet lag is a disruption of your sleep/wake cycle. When we travel, we don’t always take into account how the change in time zones will affect our bodies. It can take your body’s internal clock several days to catch up and in the meantime, you’re likely to experience jet lag. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concentration, irritability, confusion, hunger at inappropriate times of day/night, or lack of appetite.

I have decided to try a few things in  Berlin  to help prevent what occurred to me in London.

So for this week’s blog, I decide to focus on a few ways to avoid or lessen jet lag.

Adjust your internal clock.

If possible, a few days before your departure, try to gradually shift your sleeping and eating times to coincide with those at your destination. Then once you arrive, adopt the local time for your daily routine.

Take an overnight flight.

You’ll have dinner at a normal time and will be much more likely to sleep than on an afternoon flight. Then when you arrive at your destination,  which in my case will be the morning, you can replicate your normal schedule, and it’ll be easier for you to reset your clock.

Avoid caffeine.

For 12 hours before, as well as during, your flight, avoid caffeine. Caffeine makes it difficult for you to fall asleep and it will cause you to wake up more often once you do fall asleep; reducing your amount of total sleep time.

Stay hydrated.

Drink at least 8 ounces of water for every hour you’re in the air—even if you don’t feel thirsty. Plane rides can be dehydrating and this can worsen jet lag. So drink up.

Avoid or limit alcohol when flying.

Cabin air dehydrates passengers and altitude changes can quicken the effects of alcohol (they say one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also likely to dry you out and even worsen symptoms of jet lag.

Try to sleep on the plane.

Travel is extremely tiring and the more rest your body gets en route the more prepared you’ll be to deal with the stresses of jet lag. Maybe consider packing noise canceling headphones and a pillow to help you sleep.

Take melatonin.

Research suggests that the body uses melatonin to set its time clock. Because melatonin seems to control when we go to sleep and when we wake up, a number of scientists advocate to take supplements in order to alleviate jet lag. Taking it before your flight and several days after arrival can ease the transition and reduce jet lag.

Get outside.

After arrival, spend a lot of time out in the sunlight. The sun will help your body reset its natural time clock to coincide with your new surroundings.

Don’t nap or drift off too early.

Unless you arrive at your destination at night, and are close to your normal bedtime, don’t go to sleep as soon as you reach your hotel. Long naps can disrupt your sleep schedule even more and you’ll find yourself wide awake in the middle of the night.

Here’s to NO jet lag and a great race!    

 

AS_12-LIUB-Twitter-Icon**If you’d like to donate to Autism Speaks, please check out my personal fundraising page. No amount is too small and every little bit helps!! Thank you!

http://events.autismspeaks.org/2016berlin/kerimandell

Donations are tax deductible to the fullest extent allowed by law. Autism Speaks 501 (C)(3) Tax Id #: 20-2329938

 

 

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CrossFit, Running, Yoga

Guilty Pleasures

Recently, I started thinking about some of my guilty pleasures. The urban dictionary defines guilty pleasures as those things we shouldn’t like, but we like anyway. Sometimes guilty pleasures can be things we are afraid to admit to doing or liking. However, if we really like something do we really have to feel guilty about it?  Why should guilty pleasures make us feel ashamed or cause us to hang our heads in shame? We should be open about the things we like and not feel guilty. Guilt to me is a wasted emotion.  Life is too short to not enjoy what you love!  So for this week’s blog, I’ve decided to share some of my guilty pleasures. What are yours? Are some of yours the same as mine? Continue reading Guilty Pleasures →

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CrossFit, Running, Yoga

The Early Bird Catches the Worm

Despite all of my best efforts, I always end up falling asleep by 9:00pm, even if I am out with friends… you can find me dozing on their couch or dozing while resting my head on my hand at dinner. I just can’t stay up late and to be honest I don’t really want to.  I am an early bird and find so much joy and satisfaction getting up early, even before the sun rises. My day starts around 4:00am and is pretty much nonstop until I fall asleep. Before most people wake up, I’ve had my coffee, done chores, walked my dogs, and gone for a run, yoga, and/or taken a CrossFit class.  I love kick starting my day with a workout. Nothing like getting the blood pumping and endorphins flowing to get your day started right.  I feel accomplished, productive, and ready to take on the world. Continue reading The Early Bird Catches the Worm →

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CrossFit, Running, Yoga

Giving is Good for You!

hand heartAs most of you may be aware, I love hosting fundraisers and raising money for charity. I am  always looking for new ways to give back. In fact, in a previous blog, I wrote about why I love running on a charity team team so much. Being able to help and support others is something I am incredibly passionate about. I support many charities and organizations and find true joy and happiness in being able to help others. In fact, I have made a career out of helping others. I want to leave my mark on the world so that when I look back at my life, I can say that I gave it my all, that I helped as many people as I could, making a difference in their lives through my actions and words.   Continue reading Giving is Good for You! →

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