Meghan's Patented Weight Loss Formula: Lose one pound per hour!

I left off last week with a mission to find out how much fluid I lose per hour when running hard. Last Thursday before a hard workout of 2 ½ mile repeats I weighed myself right before I headed out the door and again an hour and half later when I returned to the gym exhausted.  I hopped on the scale and it said I was 1.5lbs lighter than when I started out that morning. I hope that doesn’t make me too unfeminine, because women don’t sweat right?!   That means that on this day I lost approximately 16 oz of fluid per hour (actually 15.3 fluid ounces using 1.043 dry ounces = 1 water ounce near sea level, but I would rather round up slightly than down). However, I think I will test this out a few more times before the marathon in January, because I want to make sure that I get a good average.

Earlier this morning I was filling out the “fluids form” provided by the Houston Marathon Committee, and I was able to find out where they will have the fluid tables set up on the day of the marathon.

Mile 3.2,  Mile 6.0,  Mile 8.6,  Mile 11.2,  Mile 14.0, Mile 16.6,  Mile 19.2,  Mile 22.0,  Mile 24.6

If my average sweat rate does indeed turn out to be 16floz per hour than I will need to consume 2 cups of fluid per hour in the marathon for a total of about 5 cups during the entire race. As you can see above there will be 9 fluid stations available. So between now and January I will need to devise a plan of how to use those 9 stations to get in all the fluids that I will need to help me run my best. But before I can decide on the best approach I will need to do some more experiments. The most important of these being, how much fluid I can comfortably consume while running sub 6min mile pace.  It sounds so easy to just take a drink, but when you take into account that I hope to be running 5:50-5:45 pace or faster, breathing hard, carrying a bottle along for a short ways, and trying to contend with the other women in the race to get to my bottle, you quickly realize it is more than just taking a drink. More aptly put by another fantastic runner, Lauren Fleshman, “When you have never done a marathon, it isscary as s%#!”

Lauren is currently training for the ING New York City Marathon, which will be her first. I have really enjoyed reading her humorous blogs posts as she trains for the 5 boroughs marathon. I am really pumped to get to be in NYC on the weekend of the marathon where I will compete in the NYRR Dash to the Finish Line 5K the day before I watch Lauren and another inspirational runner – Jen Rhines – compete in the ING New York City Marathon! 

Good luck to these ladies and to any of my readers who will be running. I will be cheering loudly and losing my voice in all the excitement! 

Fluid Therapy

Hard core marathon training has finally begun. I had been looking forward to it with equal parts trepidation and excitement. I’m nervous because I am entering a whole new world of training but at the same time I am excited because I know that this training is going to help me get stronger across every event that I run. The greatest motivation comes from knowing that I am training for such an exciting event – the USA Olympic Team Marathon Trials.

In the past two weeks I have logged over 100 miles per week – hitting an average of 16 miles a day. Not only have my average runs gotten longer, but so have the workouts. As my coach Dennis keeps telling me, I have to train to put more force into the ground for a long time. That will be the key to running a fast marathon in January.

So far my body is holding up pretty well, not really any ill effects due to the increased mileage. I am cautious because I am entering new territory and don’t know 100% how my body will react, but at the same time I want to push the envelope and test the strength of my spirit.  I want to see how far my body can go, because when I cross the finish line on Jan. 14^th, 2012 (13 weeks from now) – I want to be able to say “I trained my very best, and I did my best today”.

Now that the intense marathon training has started it is also time for me to figure out what kinds of fluids and supplements I can tolerate and work best for me to use during the marathon. First, I am going to need to figure out my sweat rate – this will determine how much fluid I need to take in and how often it needs to be done during the race. It sounds complicated, but I have found out that it is relatively easy to determine –weigh myself before and after a hard hour run. The drop in weight will determine how much fluid I lost through sweat and therefore how much I need to take in per hour. I will also test out different kinds of supplements I can take. I don’t want to take something that is going to upset my stomach and cause any more discomfort than I am going to feel simply because I am running 26.2 miles. I am going to test out several different kinds: Gu, Hammer Gel, Sport Beans or take a page of out of Kenny Moore's book "Bowerman and the Men of Oregon" and drink flat coke. It will all come down to which will be easiest to take and not cause any adverse effects. I guess we will see. 

Cheers to happy running! I am off to do my experiments… adios and feel free to share any tips that have worked for you!

   

                                                            Bunny ears for Jennifer, one of my Auggie Runners!

Where are the Superfans?

Medtronic Twin Cities 10 Mile

The Medtronic Twin Cities 10mile/ USA 10 mile championships were a pretty good race for me. I ran an 11 second PR covering the 10mile course in a time of 55:09.  I say it was only a pretty good race and not a great race because I know I could have run faster…probably able to break the 55min barrier. However, I had about a half mile, just after the 5mile mark, where I had a lapse in my focus. I had decided against wearing my arm sleeves and opted for just gloves. For that half mile, midway through the race, all I could think about was how cold and tight my arms felt. My pace slowed and the lead pack put some distance on me. Once I realized what I was doing – letting negative thoughts dictate my race – I snapped back to attention. I told myself, “relax your upper body, take a deep breath and run.” And that is exactly what I did.  Once I relaxed my arms and hands they didn’t hurt anymore and they actually seemed to warm up and I was able to get back to business. Unfortunately the damage was already done. I spent the next 4 ½ miles chasing the pack that was slowly disintegrating in front of me. I ran hard catching three runners and getting to within 8 seconds of the ladies in 4^th and 5^th place before I ran out of real-estate. Darn! 

Overall it was a pretty good race – 6^th place, a new 10mile PR and a pretty nice payday for a non-marathon road race. I can attribute the payday to the great organization Twin Cities in Motion which has a deep passion for runners.

Payday

Speaking of paydays, have you read the blog by Toni Reavis, who is touted by Runner’s World Magazine as the ‘most insightful and funny talking head in running’?  The blog is titled Dear Nick Symmonds in response to Nick’s new Facebook page that asks: “Could someone please explain to me why NASCAR drivers can have literally DOZENS of ads on their competition uniforms, cars, etc. and track and field athletes are FORBIDDEN to have ANY corporate logo on their warm-ups or competition uniforms?   Track and field athletes are not even allowed to put corporate logos on their arms as temporary tattoos. These asinine rules have been created by our governing bodies USATF and IAAF and are crippling our sport by preventing the flow of dollars into it”.

There is some very interesting chatter going on in the running world these days about sponsorship dollars in the world of professional running. You can read the article which hits too many points for me to summarize here and form your own opinion, but here are my thoughts:

I am not discounting Nick Symmonds’ or Toni Reavis’ arguments at all; I think their arguments are valid. However, I believe that the lack of sponsorship dollars flowing into track has more to do with our inability to convert Joe and Jane Jogger into superfans than it does with USATF or IAAF sanctions.  Nick and Toni compare our sport to NASCAR, but the only similarity between running and NASCAR that I can see is that they both race in circles. I think that track and field is more similar to the sports of golf and tennis with high fan participation at the amateur level and a deep sense of history and class. So how do the PGA and the USTA manage to pull in millions of dollars for their athletes at every tournament? Is a 4 day golf tournament or 2 hour tennis match really any more exhilarating than a 10,000m race? Not really, and yet these athletes make millions wearing a limited number of logos. The reasons that fans watch golf and tennis is that their competitions are televised on major networks and the commentators are entertaining and knowledgeable to listen to.  Commentators help make the events fun to watch even when there might be a lull in the competition. Plus, these sports have well-known and decorated champions that come out to compete head to head at almost all of the major competitions. So how do we add these elements to the sport of running to get Joe and Jane Jogger to care?

I think small steps have been made with the formation of the USA Running Circuit and the Visa Championship Series. Media coverage by organization such as RunnerSpace and Flo Track has helped connect small pockets of superfans around the US in cities such as Eugene and New York City to their elite athletes. But we need more!

How do we convert all of those thousands of runners who run in events like the Medtronic Twin Cities Marathon, the Gate River Run 15K, and the Peachtree 10K to actually care about the professional aspect of the sport?

With this food for thought I bid you adieu.

NEXT race four weeks…the Dash to the Finish Line 5K in NYC!!! (Saturday before the ING New York City Marathon). I can’t wait!

P.S. If you don’t have this month’s copy of Runner’s World, you should pick one up because yours truly is in it!

The Great Equalizer

This Sunday plays host to the largest running event in Minnesota: the 30th running of the Medtronic Twin Cities Marathon and a host of other Twin Cities in Motion races – including the Medtronic TC 10mile/ USA 10mile Championships. It is always an exciting weekend with lots of events to attend and there is a special kind of buzz in the air as thousands and thousands of runners gear up for the races. Walk into any local grocery store and their PowerAde and Gatorade stocks have been depleted, the massage therapist I see, Gregg Sievsind was booked solid all week doing at least 9 one-hour massages per day, and the port-a-potty companies’ employees have to be well into overtime by now.

To add to all the excitement, Twin Cities in Motion has thrown an additional curve-ball into to the 10mile championship race – the Equalizer! The women’s championship race will start 7 minutes before the men’s championship race. The first runner to cross the finish line 10 miles later, man or woman, will win an extra $10,000!

It is going to be a good race, both fields are stacked – official race entries HERE.

Another popular blog here in the Twin Cities, Down the Backstretch, posed the question: “Yes/No: Will a male runner win the “Equalizer Bonus” at the 2011 USA 10 Mile Championships?”. The blog argues that a man will win the equalizer, but I personally believe a woman will win. I think it is going to be a great race that comes down to the final 400m downhill finish but I think a woman will prevail in the end. I don’t really have an argument for why I think this, other than it is just a gut feeling. I guess tomorrow at around 8am we will find out.

Tune into the race live at http://www.runnerspace.com/USA-10mile

I finished 4th at this race last year in a time of 55:20, cheer me on to a podium spot and let me know your prediction --Who do you think is going to win? Man or woman?!

Pre-Race Interview: 

USA 10 Mile Championships - Official Website - Videos - Meghan Peyton Pre-Race - USA 10 Mile Championships 2011

Bittersweet

This week didn’t exactly go how I imagined it would.

The week started off on a high, having returned home from the CVS/Pharmacy Downtown 5K/ USA 5K championships where I placed 5^th by a nose (the wrong side of the nose)! I placed 5^th by .02 seconds….going up the final hill – a ¼ mile sprint uphill to the finish. 4^th place was two steps in front of me and 3^rd was 15m ahead. Both women looked like they were just hanging on for the finish. I saw my opening, I looked up at 3^rd place and said “I think I can do it” and started gunning for the finish line. I passed Sara Hall in 4^th place and was still running as hard as I could closing on 3^rd, but then out of the corner of my eye I saw that Sara hadn’t given up yet. We were both sprinting with every ounce of energy we had to get to the finish line. I was so focused on the finish I felt like I couldn’t even see; all the energy was going to my legs, willing them to carry me ever faster. In the end Sara was able to just out-lean me at the line and Emily Brown in 3^rd place was able to stay 2 seconds out of reach. My final time: 15:58 and new road 5K PR. I walked away with my head held high because I knew I gave it everything I had and was happy to run as quickly as I did considering that I am training for a marathon, not the 5K. I think this race was a reflection of how strong I am getting with my training. Hopefully that strength will pay off next weekend in the Medtronic TC 10 mile/ USA 10 mile Championships, which are hosted by Twin Cities in Motion right here in my own back yard!

USA 5 km Championships - Official Website - Videos - Women's Live Race Replay - USA 5 km Championships 2011

However, once hump day rolled around, what had started out as a great week quickly hit rock bottom. Early Wednesday morning I got an email from Dennis saying that one of the men on the Augsburg Cross Country team had been killed in a hit and run late on Tuesday night. Jason Stevens was a freshman on our team and double majoring in Physics and Calculus. The team was crushed by sadness and anger. “How can someone just drive away?” “Why did this happen? The loss of a great friend and strong competitor brought the Auggies to their emotional knees. Yet, as I watched the team and tried to be a strong shoulder to cry on, what I witnessed was amazing. This huge loss brought this team even closer together than they were previously; they each learned that their teammates were people that they could rely on even in the toughest of situations. They came back two days later and had some of the best workouts of their lives.  My wish is that they can continue to honor the memory of Jason by competing with as much heart and guts as Jason did. Rest in peace Jason, and know that you were loved by many.

North Vs. South

As fall starts to settle in (I use the word “settle” loosely as it was in the 30’s this morning) some thoughts keep nagging at me about some important winter training decisions I need to make.  The big question:  Stay here in Minneapolis where temperatures can dip to a brutal -40 degrees Fahrenheit or make like Tom and Cruise on south for the winter?

With the Olympic Team Trials Marathon being in Houston, the answer almost looks obvious – go south. But it isn’t that easy. 

The Pros to staying in Minneapolis:

- My loving husband and biggest supporter is here.

-I get to stay in my routine, doing the things that I know work for me. Sleep in my own bed.  

-I have my coach close at hand, where he can watch my workouts and make assessments.

-I have access to all the facilities that I could possibly need with all the support I get from Team USA Minnesota and Life Time Fitness – including indoor training facilities, massage, and so on.

The Cons to staying in Minneapolis:

-The cost of the trip. 

-Did I mention yet how cold it gets in Minneapolis, or how much snow falls during an average winter? I have trained through the winter here in Minneapolis for the past three years without being any worse for the wear. So why am I even questioning whether I should stay in Minneapolis or not? Well, the reason is because in January the average daytime temperature in Houston, TX is 63 degrees while in Minneapolis it is 22 degrees.  Those 40 degrees make a big difference because my body would have to acclimate for the trip to Houston in January for the marathon trials. Although normally 63 degrees isn’t that warm, when my body is used to being exposed to 20 degree temps and then is suddenly put into much warmer temperatures, running at peak performance is asking a lot.  

So this is where my quandary begins: to stay or to go? At first I thought that the answer was obvious, that I should go south.  However, after listening to an interview by Tera Moody after she completed the 2011 World Marathon in Daegu, South Korea, (she was the first American to cross the line, finishing in 18^th place overall) I am not so sure. She mentions in her interview with LetsRun.com that one of the reasons she was able to cope with the very warm and humid conditions in Daegue was due to the fact that she spent a lot of time training on the treadmill, where room temp is often in the 70’s and there is no wind to help keep you cool.

After listening to her interview, I only have one strong aversion to staying….and that is that I really hate running on treadmills. I like having the road under my feet and the scenery passing by. However, at the same time I can’t ignore all of the pros that would come with staying put.

For now I guess I will continue to soul search….at least while fall is still settling in and the abundant trees of Minnesota begin to turn their beautiful red and gold colors.

Any thoughts? 

Color Blind

How something as simple as a color can be such a strong metaphor is beyond me, but nonetheless you can find colorful metaphors used in literature everywhere. Examples can be found almost every time you crack open another spine; The Color Purple by Alice Walker and one of my favorite books and authors The House of the Spirits by Isabel Allende, just to name a few. But why am I talking about colors and metaphors? This is a blog about running right! Well, the answer, you will soon see is because last night I came upon the most beautiful running metaphor ever…DRUM ROLL PLEASE:

Running the Edge 

“Many people openly express their disbelief that someone would deliberately choose to run. As a runner, you have probably heard it all: ‘I only run when I am being chased.’ ‘How can you just run?’ 'I hate running!’ ‘I don’t understand how someone can run for fun.’”  Well now I have my answer, complete with a colorful metaphor. “’ Pretend I am a person who can only see the world in black-and-white. Now imagine you need to explain to me what the color blue looks like. How would you do it?’

Valerie thought for a moment and then began with a confident ‘Blue is like…’ She Paused. Her eyes rolled up as she searched the ceiling and walls of the office for a single word that could help me understand blue. I stopped her before she tried to speak again.

‘That is exactly what it is like trying to explain running to a non-runner. Being a runner is like being able to see the color blue. When two people share these common experiences, they do not need to talk about them or try to describe them in words. But without common experience, it is difficult for me, or any other runner, to help you understand why we are so passionate about this sport. If you really want answers, you need to become a runner and develop color vision.’”

This excerpt is from the book just released called Running the Edge by Adam Goucher and Tim Catalano.  I got my copy in the mail last week, signed by the authors and everything…if you don’t have a copy yet I highly suggest that you pick one up. The small section I have included here is only the tip of the iceberg. Anyhow, when I read this metaphor for running, big yellow light bulbs went off all around my head because even though unfortunately it is not my own original idea, it is a simple and profound way to explain to those people that I encounter almost every day why they can’t understand why I love to run.

Stratton Faxon New Haven 20K/USA 20K Championships – Sept. 5^th

My love of running has taken my many amazing places in my life, and I hope that it will take me to a lot more. This past weekend it took me to the small city of New Haven, CT (also the home of Yale University) where I competed in the USA 20K Championships where I placed 7^th in a time of 1:10:28.  I was in 4^th place for a long time, chasing down 3^rd, but a stiff early pace and the need to get in some more long workouts and runs left me running on fumes that last few miles. I am happy with the race, as it is a good measure of my current level of fitness…but now it is back to the roads and more training. I am going to get stronger and more fit as the fall progresses and make my way towards the USA Marathon Trials in January.

Next up of the race calendar: CVS Caremark Downtown 5K/USA 5K Championships on Sept. 18^th

Wish me luck!