We’re getting closer …

 

I’m leaving for Africa in *two hours!* My dad and I will be spending two photo-safari-filled weeks in Tanzania and Kenya. On June 29th (Happy birthday, G+!) I’ll be running a marathon in Kenya (also my 5th continent!).

So – I’ll mostly be out of communication for a few weeks … but I’ll come back with some great stories and pretty pictures. =)

I took this photo near Google’s campus in Mountain View one morning, along one of my absolute favorite running routes of all time. In my mind, this is what Africa looks like … Edited to www.youtube.com/watch?v=rsjFQMMU5Vg‎
#Africa #Kenya #Tanzania #running #marathon #travel #safari #photography #fathersday

(p.s. if you get bored, watch this video: www.weebls-stuff.com/songs/kenya/‎ )

Running a Marathon in Kenya – help me get there!

Hi y’all!

 I’m going to Kenya this summer to run a marathon. My goal is to run a marathon on every continent – and this will be continent #5.

I need your help! Runners are fundraising to protect the Lewa Wildlife Conservancy, which is where the race takes place. The conservancy protects native wildlife (think epic animals: lions, elephants, rhinoceri, and more!).

My fundraising goal is $1,500 before the race (June). With your help I know I can meet that goal! Any amount that you are able to give will be appreciated. Lions are pretty badass … let’s make sure they have a place to live. :o )

Fundraising link is here:
http://www.crowdrise.com/marathontourstravel2013/fundraiser/lisadonchak

Thank you so much. I truly appreciate your support!

Just keep Swimming … How to Finish a Marathon in the Rain

CIM Start line - dark and wet.

CIM Start line – dark and wet.

Yesterday, I ran California International Marathon, reputed to be one of the marathon fastest courses in the world. With gentle rolling hills and a net downhill elevation, runners sign up to run CIM in hopes of a PR, a Boston Qualifying time, or just a fast day.

Unless it’s raining.

Hundreds huddled under the gas station awning, trying to stay dry before the race. Check out how reflective the pavement was.

Hundreds huddled under the gas station awning, trying to stay dry before the race. Check out how reflective the pavement was – it was wet!

 

The last week, Northern California saw unprecedented amounts of rain, and Sacramento was no exception. The start line was buffeted by wind, and runners were hiding against walls and underneath gas station awnings to stay dry. Thousands of trashbags glowed in the artificial light.

This marathon was a reunion of sorts – six of us who ran the Inca Trail Marathon converged on Sacramento in the hopes of running a race slightly easier than Inca Trail, and spend some time together. We’d eaten dinner together the night before and discussed race-day tactics, such as wearing trash bags, hiding in pace groups to block the wind, and wearing short sleeves, long sleeves, no sleeves, jackets … the permutations were endless.

Trashbags glowing in the pre-race artificial light.

Trashbags glowing in the pre-race artificial light.

Despite the rain, the start line was festive. 8000 runners couldn’t believe how ridiculous the weather was, and the only thing to do was laugh and run.

My goal in this race was to run somewhere in the 4:00 range. I’ve been running a 50k or marathon a month for the last few months, and I have another 50k in early January, so I didn’t want to go out too strong that I couldn’t recover in time.

The first few miles of the race featured the rolling hills, and we were fortunate that the wind wasn’t terrible. I dropped my trashbag around mile three, and was soaked through moments later. Running in the rain was actually exciting. A hat kept the water mostly out of my eyes, and, once I mentally committed to being soaked through for the next several hours, running through ankle-deep puddles didn’t seem so much of a hardship.

The strangest part of the race wasn’t the weather oddly – I grew to like that component. every so often, I would hear a dog barking … eventually, I realized it was a racer making those sounds. I was keeping pace-ish with a member of “Team Ah-some,” who was wearing a vibrant neon yellow shirt, and he seemed to be randomly barking every five or ten minutes. Around mile 18, I heard an actual dog barking, which was even more confusing.

Those cheering on the slidelines were amazing. Not only were they out in the rain, but they were creative and enthusiastic in their encouragement. One group was handing out beer. One woman was holding a “Just Keep Swimming” sign – so appropriate. My favorite was a guy who was yelling out things like “I’m making loud noises!” and “These are words of encouragement!” and “You are running, I am standing here watching you run!”

The last 8 miles were pretty rough. Road races aren’t my forte – the pounding of the pavement and the monotony of the terrain make it easy to get sore quickly (I qualified for Boston on a trail marathon – my favorite!). Around mile 21 I ran into one of the other Inca veterans, and we ran together for about a mile or so.

At mile 22, I saw a teeny tiny strip of blue in the sky.

The last three miles of a marathon, I don’t give myself any excuse to walk. Even slow running is better than no running.

Trail runners are strange creatures. Even though we run extremely solitary races with sometimes fewer than 60 runners, we tend to glom together for vast stretches, sometimes up to hours. We talk, exchange stories, and encourage each other to keep moving. This camaraderie doesn’t crop in in marathons; there are just too many people trying to go fast, and runners tend to keep to themselves and leave other runners to their own goals.

At mile 24.5, off to my right shoulder, I saw a runner slow to a walk. Without thinking, I turned to him and encouraged him to join me – the race was almost over, and he could definitely do this last bit. He fell into step with me and we started running.

The last few miles of a race are always a bit strange. I want nothing more than to be done with the race, but at the same time, once it’s over, it’s over, and gone forever. In my mind, I play this game where I tell myself it’s only forty more minutes of running … only twenty more minutes of running … only ten, five, three, two … and suddenly the finish line is there.

This other runner and I kept each other going into the city, through tree-lined streets now streaming with shiny wet sunlight, and past the motivational music thumping through the air. He almost stopped twice, but we pushed through to the last 1/10th of a mile. When they split out men and women finishers, we grasped hands quickly and smiled, then split up to our respective finishing chutes. I didn’t see him again afterwards, and don’t know his name.

At the finish line!

At the finish line!

In elementary school, teachers say that when you point at someone, whatever you say to them comes back three times to you. Encouragement feels that way; sometimes, encouraging someone else is just as motivating to ourselves.

It was a mixed race for my friends. Several of them PRd despite the rain, and two of my girlfriends qualified for Boston. My Inca Trail team also did okay; a slow race for most of us, a DNF for one, and a wet (now non-functional) phone for another.

Overall, definitely a memorable, fun race. I finished in 4:06, which is close enough to what I wanted to do. The rain made it exciting, and getting together with friends, old and new, from all parts of my life, gave the weekend a festival-like feel. Not bad for marathon number 28.

Inca Trail Runners celebrating in Old Town Sacramento.

Inca Trail Runners celebrating in Old Town Sacramento.

We Run in a Land Down Under (Sydney Marathon)

I took this picture last week at sunrise. This was along the last 10k out-and-back of the course.

This weekend, I ran a marathon on my fourth continent: Australia. Australia’s the only continent that’s a country, and it’s also the world’s biggest island.

This was my first marathon after my injury. I was tentatively aiming for a sub 4-hour finish, not for any reason other than it was a round number.  I had been running low mileage, but pain-free, so I was cautiously optimistic. For no apparently reason, I had also put a lot of weight on a sub 4-hour finish, so I was a little nervous going into the race.

To get to the start line, a coworker and I took the train across the Harbor Bridge. The start was on a field just underneath the north side of the bridge; we saw the sunrise casting a warm glow on the Sydney Opera House, just across the channel.

The day of the marathon is the only day out of the year that Sydney closes the Harbor Bridge. To me, that indicates that this race is kind of a big deal. However, a surprisingly small number of runners registered for the full marathon: 3,406. In comparison, 47,000 people run the New York Marathon every year. This Sydney event had several other distances, including a half marathon and several other shorter distances, totaling about 35,000 runners.

The start line felt fairly relaxed largely due to the staggered start times. The half marathoners took off an hour before the marathoners, and the marathoners were split into several groups by estimated speed. It made for a very peaceful start to the race.

The roughly 3,000 of us started out on the north part of Sydney, and looped around to cross the bridge. Just as we started running across the bridge, around kilometer 2, a man dressed in a full Spiderman suit passed me. I’d like to say that distraction is what caused me to face plant in the middle of the street, but really it was my clumsiness. I didn’t stop for bandages; I ran the rest of the race with blood oozing from my knees. Now I’ve got some excellent scrapes on to show for it. Off to a good start!

Continue reading

Inca Trail Marathon

The course profile, as annotated by me prior to the race. The profile isn’t 100% correct – we added some flatter parts at the beginning to make the 26.2 miles.

Super long race report.

The Inca Trail is 32k and ends in Machu Picchu. It starts at 9,000 feet and peaks around 13,800 feet above sea level. Most people hike it in four days.

The Inca Trail Marathon ins a 42k course. It’s run on the same trail and also ends in Machu Picchu. 42 competitors attempted to run it in less than a day.

For the last week or so, I’ve been traveling around Peru, prepping for the first annual Inca Trail Marathon. The race is the first marathon-length race that includes the Inca Trail, so in a lot of ways, this was a pretty big deal.

The race is 26.2 miles [obviously]. It starts at KM 88 of the Inca Trail, which is about 8,500 feet above sea level. It peaks at Dead Woman’s Pass – Warmiwanusqa – around 13,800 feet, then plunges quickly to 11,800 feet, then quickly back up to 13,000 feet. After that it’s basically downhill to the finish – around 8,000 feet.

The race started yesterday morning, and it was substantially more difficult than any of us anticipated.

Continue reading

Boston Marathon Race Report: It Does Not Matter How Slow You Go …

This is a picture of Smoot Bridge in Boston, the bridge measured in Smoots (the height of a guy named George Smoot. Read about it: http://en.wikipedia.org/wiki/Smoot )

Boston Marathon: I don’t even know where to start. In the style of Dickens, It was the hardest race I’ve run, and the easiest race I’ve ever run. It was the fastest, and the slowest. It was the most isolating race and the most friendly race.

To be sure, it was certainly the hottest race I’ve ever run. Temperatures were 90F towards the end of the race. The Boston Athletic Association offered an unprecedented option to defer racing due to the heat; about 4,300 people (15% of racers) deferred to run next year. 2,000 participants (10% of the field), received medical attention.

My finish time was 4:28 ish, which is about 2 minutes/mile slower than my qualifying time [3:35:05]. I’m just happy I didn’t end up on a stretcher. You can see my splits here (my bib number was 15030).

In terms of the actual race, I guess the best place to start is at the beginning. I qualified at the Santa Rosa Marathon last year, with a time of 3:35:05. As mentioned, I had no plans to run Boston at a pace even close to that. Continue reading

So Long as You Do Not Stop

MIT, Cambridge, MA

Currently: relaxing before the Boston Marathon tomorrow. It’s supposed to be very hot. Check out this strongly-worded announcement from the Boston Athletic Association.

I took this picture earlier while wandering around Cambridge. This is on MIT’s campus. I liked how alien the construction looked – like something beings from another planet would have built. When I think about the warm race tomorrow, my mental picture is tinted this hot orange color.

From the announcement:

The weather situation continues to be a significant concern for Boston Marathoners. We have determined that the race will occur in a “red zone” which is considered an increased risk but acceptable for high-level elite runners. However, it is not considered safe for unfit and novice runners.

Those who are running the race should run much slower, adding several minutes to your per mile pace.

Continue reading

Boston Marathon – Pre-Race Ponderings

Took this last night at dusk, near MIT in Cambridge.

Last year, I qualified for Boston with a 3:35:05 marathon. I’ll be running the Boston Marathon on Monday.  Here are a few things I’m thinking about as the race approaches.

It’s no big deal.

I’ve run almost four times as far before. A marathon isn’t a super long race. It’s comparable to most solo long-runs I do on the weekends.

It’s kind of a big deal.

Qualifying for Boston is actually really hard. Sometimes I wonder how it was possible that I ran that fast, and I wonder if I’ll ever run that fast again. 8:12 miles for 26.2 miles is pretty impressive, even though it doesn’t feel like it.

Also, my parents think this is pretty cool; they flew out from California to cheer me on.

I’m not planning to run a PR.

  • I’m injured. The knee is feeling a lot better, but it’s still not at 100%.
  • It’s going to be hot. The weather forecast predicts a high of 87 degrees. The Boston Athletic Association just sent out an email recommending that inexperienced runners don’t run this race. In fact, because the weather is so bad, BAA is offering deferred entry to the 2013 race. That pretty much never happens. It doesn’t look like they’ve updated the website yet, but here’s verbatim what they said in the email:

We are now making the recommendation that if you are not highly fit or if you have any underlying medical conditions (for example-cardiac disease, pulmonary disease or any of a number of medical problems), you should NOT run this race.

Due to the unusually warm weather forecast for the Boston area on Monday, the B.A.A. will defer the entry of those official entrants to the 2013 Boston Marathon for participants who decide not to race.

This will be the only time I run this marathon.

I like races where you show up, get out of your car, then start running. When you finish, you get back in your car and drive away. Easy, fast, low-stress, and no room for error.

This particular marathon, logistically, is very complex. Packet pickup is several days before the race. Runners have to ride a bus to the start line – a full three hours before the race actually begins – then wait around in corrals until their gun. The registration process was equally complex.

I like simple races.

Track me if you want to, but don’t expect blazing speeds.

My bib number is 15030. You can track me online, of via text messaging. Tracking information here.

Summary: this will be a fun, slow race.

The entire city of Boston is pretty excited about this race, and I hear that most of the course has people cheering on the sidelines. Clearly I’m not going to be running this very quickly, so I plan to take my time and fully enjoy the experience of running the world’s oldest annual marathon.

Why You Should Run Like a Super-Villain

Super-villains have capes, and so did our Lake Tahoe Relay team.

Who’s your favorite super-villain? Is there one bad guy who you’ve always been fascinated with?

Runners and super-villains have a lot in common. In fact, I’d say that the best runners would make the best super-villains. I’d go even further to say that we runners could have a lot to learn from the best super-villains.

Check it out:

Super-villains set lofty goals.  Magneto, of the X-men universe, wants to protect the world’s super-powered mutant race from being regarded as sub-human. He pretty much wants to change the way the entire world thinks – I’d say that’s a lofty goal.

Good runners set impressive goals, too. Our goals could be finishing a race, finishing a race quickly, hitting a weekly mileage goal, or something else. Good runners set tough, but realistic, goals.

Super-villains believe that, through hard work, they can get anything they want in life. Syndrome, from the 2004 animated film The Incredibles, was slighted by the main character as a child. Syndrome spent the next several years of his life plotting revenge and building an enormous robot, Omnidroid, to defeat his new nemesis.

Runners set goals, and then, through hard work and dedication, train to achieve them. We run, then run, then run more. We run sprints. We run hills. We run short distances. We run long distances. Some of us occasionally cross-train. Runners and super-villains both know that hard work pays off, and the only way to get the results we want is to work at it. Strong runners and strong super-villains have strong work ethics.

Super-villains will prepare for years to execute a cleverly-crafted plan. In the first Harry Potter book, Voldemort, whose end-goal is to kill the titular character, tries to do so by concocting an elaborate plan: borrow someone else’s body to steal a magical device, which he will then use to create his own, new bod, which he will then use to kill Harry.  Complex.

Runners’ plans are sometimes just as elaborate. We prepare for months, and sometimes years, for our races. Some of us have carefully regimented training schedules. In addition to training almost every day of the week, runners pay attention to the details: we read course descriptions and race reports. We pour over weather forecasts and course maps. We prepare mental strategies to help us through difficult parts of the race.

Super-villains have backup plans. Wile E. Coyote’s backup plans are numerous, and, despite their regular failure, he doesn’t hesitate to try again.

When I crewed for Badwater, my runner had two full minivans of contingency plans. These plans included extra socks,  several pairs of shoes of different sizes, boxes of medical supplies, crates of different snacks, gels, and bars, extra shirts, batteries, headlamps, iPods, chargers, GPS devices, radios – you name it. He was prepared for anything.

Super-villains ask for help. Darth Vader, of Starwars fame, was very willing to delegate tasks to his loyal, highly-motivated Stormtroopers. He somehow managed to recruit, and train an entire Imperial Starfleet of Stormtroopers, who would follow along with his plan.

For runners, these people could be the ones who cheer you on, train with you, give you advice, motivate you on rainy days, or meet you at the finish line with Dunkin Donuts (hint to my Boston Marathon supporters next week! ;)

On the other hand, heroes make pretty bad role models for runners. Heroes:

  • Are solitary .  They prefer to work alone, instead of relying on teammates.
  • Use their talents rarely. They don’t keep their abilities in top condition, instead opting to save them for emergencies only.
  • Are reactive. They wait until bad things happen, then try to solve the problem, rather than anticipating potential pitfalls.

In summary: super-villains would make awesome runners. And runners: we could do worse than looking up to some of the bad guys.

Who’s your favorite super-villain? Is it Jafar because of his awesome hat? Or Goldfinger because of his strategic shenanigans? Which bad guy inspires you?

How to Nom During a Race: One Step to Success

Fueling for a race isn’t difficult.  Here’s how I do it:

End of post.

Just kidding.

Why does this heuristic work? Basically, your muscles store fuel, just like a car. Generally, you have enough fuel for about three hours of aerobic, or low-intensity, activity before you need to stop for gas.  Muscle fuel is called glycogen. Eating calories fills up your fuel tank. Working out uses that stored glycogen.

A lot of runners are familiar with the phenomenon called “Hitting The Wall.”  Hitting The Wall happens towards the end of a marathon, when your muscles run out of glycogen. Endurance athletes, like marathon or ultramarathon runners, have to figure out how to eat during their longer runs. Obviously these races will take longer than three hours.  My advice: each athlete needs to figure out what works for them by trial and error.

Here’s what works for me:

I don’t eat solid food unless I’m running a distance longer than a marathon. I also don’t eat unless I’m at an aid station. Aid stations are usually an hour or two apart, which seems to be far enough to prevent over-consumption, and short enough that I can get enough calories. I usually skip eating at the last aid station, because those calories won’t actually help me finish the race; it takes a bit of time to digest and metabolize calories. The benefits of consuming calories during a race, are, unfortunately, not immediate.

So, what about workouts that are shorter than three hours? You probably don’t need to eat.  Let me reiterate: You probably do not need to eat if your work out is shorter than three hours.  In fact, eating during any workout can be detrimental to your performance during that workout.

When you eat, your body diverts energy from your workout to your digestive system.  Because your body is spending so much energy on your activity, it has a hard time digesting any calories, especially solid ones, during a workout. (Side note: this is why energy gels, like Gu, work so well – they aren’t solid calories).

I’ve only hit the wall once, and it wasn’t even during a long race. I was running a half-marathon training run – not a race – with some runners in San Francisco. I hadn’t eaten breakfast that morning, and it was a late start run. I had about 0.5 miles to go in the run, and I crashed; I felt dizzy and light-headed. I could see my car from where I was, but I had to lie down on the grass for several minutes before being able to walk slowly to my car.

Based on this ideology, here are some things that don’t make a lot of sense to me:

  • People who run half-marathons, or even marathons, with CamelBaks.  The added weight might cause injury, and you don’t need that much space to carry water with you. Honestly, even carrying CamelBaks during well-supported ultramarathons doesn’t make a lot of sense to me.
  • Hash House Harriers.  Trust me – you guys do not burn as many calories as you consume during those events.

Caveats: This post has nothing to do with pre-workout or post-workout nutrition. It also has nothing to do with consuming water.  It’s only about consuming calories during a workout.

Additional Resources:

Tl;dr: See the first graph.  Seriously, this works. Just find out what your equivalent of three hours is and go from there.

What’s your favorite food to eat during a long race?