Rock N Roll USA-3 Runners, 3 Races

I had the amazing opportunity to be the “Ambassador of Rock” for the Rock N Roll USA Marathon/Half Marathon on March 15th. Thought it would be interesting to track 3 very different runners and their race experiences. We’ll take a look at their training, expectations and outcomes.

THE RUNNERS

www.prraceteam.com

Ever wonder how Elite runners train, how their nutrition habits might differ from mere mortals and if they are always happy with their outcomes. How do they compare to everyday runners?

Me: When did you start racing & How many races have you done?

Eric: Ran recreationally in teens, took 15 years off and returned in 2008. Since then, he’s ran hundreds of races with impressive PR’s (see box above). He plans to run 11 half marathon’s this year (7-8 Rock N Roll). Nashville RnR was the toughest course with the most challenging weather. Vegas and Savannah are in his plans for this year.

Alexandra: Started running in Dec 2012 and immediately fell in love with the sport. She quickly progressed to 8k’s, 2 half marathons and is now taking on the full Marathon at RnR USA. This is her first RnR race.

Louise: Began running in September 2013 and is preparing to take on the half. This is her first half and her first RnR race.

Me: Do you follow a training plan?

Eric: Coaches others with the McMillan Plan http://www.mcmillanrunning.com/training but does not use a specific plan himself. He does speed work 1x/wk with the PR Race team (10-12 mile track w/o), Sunday long runs (12-20m) Hill repeats 1x/wk (5M), Group PR runs 2x/wk and Thurs night Lululemon Run Club. 2 Days are complete rest days and he adds cross training in 3x/week with P90x or resistance training. He definitely prefers to run with a group and rarely runs alone. Oh and he works full time at a Credit Union.

Alexandra: Followed the Hal Higdon Adv Marathon training plan http://www.halhigdon.com/. She chose this plan as she liked the speed training. She was injured 8 weeks out from the race, took 2 wks off running and modified the plan to the Intermediate level. After injury, she mixed in the  Run Less, Run Faster Program http://www2.furman.edu/sites/first/Pages/default.aspx  and found her body took well with 3x/wk runs. She prefers to run with a group and Co-leads a http://momsrunthistown.com/ group where she find unbelievable inspiration and endless running partners.

Louise: Followed the beginner RnR Half Marathon Training Plan running 3x per week and did not do any cross training aside from walking her dog 3miles/day and post run stretching 30-45m. Louise did all of her runs with her Moms Run This Town group and definitely prefers the company on long runs.

Me: Do you Carb load or follow a specific nutrition plan before a race?

Eric: Does not believe in Carb Loading and does not follow a specific diet but does try to eat a little more cleanly the week of a race, cutting out desserts and trying to lean out a bit. He has a ritual breakfast the day before a race of cottage cheese, OJ, fruit, hb egg & chocolate milk. Lunch is salad, fruit and tuna. Night before a race always eats baked Salmon, salad, fruit & nuts and a sweet potato. His tried and true Race Day Breakfast 3 hrs prior is a smoothie (banana, fr. strawberries, 1/2c non-fat yogurt, skim milk, OJ, 1/4c oats and whey protein). 1 hr. before the race he has a banana and water.

Alexandra: Does not follow a specific nutrition plan but does up her carbs the week before a race. Her favorite foods and bagels, bananas and PNB. She has trouble eating early in the morning before a race and will wake up late at night to eat some oatmeal before the RnR Marathon.

Louise: She does not follow a specific nutrition plan and is not carb loading before her first half. She regularly eats oatmeal at breakfast and finds this helps her to get through the long run.

Me: Do you regularly wear a watch/GPS?

Eric: Wears a Garmin 405 for any race over 10K. Plans to wear a race tattoo for the RnR as well.

Alexandra: Always wears her Nike Plus watch while training and racing & feels it helps her stay on pace as well as keep track of her miles.

Louise: Started using her Nike Plus watch in Dec and feels like it keeps her on pace and allows her to see where she slows down during racing and training. Plans to use during the race.

Me: Will you carry your own fuel/water during a race?

Eric: Never carries his own water may take a sip at the water stop. Sometimes will carry Honey stinger chews and will dump them if he doesn’t use them. He feels newer runners often make a mistake taking in too much fuel during a race leading to stomach or other issues. He does not use caffeine during races.

Alexandra:  She plans to carry a small Camelback with water during the race as well as 4-5 GU gels.

Louise: She will carry a small fuelbelt with water and plans to use GU Roctane with caffeine during the race. She used both during training.

Me: How has this rough winter hindered your training?

Eric: It has not hindered workouts at all as he trained through all of the ice and snow as planned.

Alexandra: Found this winter to be especially hard. Did more treadmill runs than planned and missed a few runs due to snow and ice. She felt that having a group to meet up with gave her more motivation to train on the tough weather days.

Louise: This winter did hamper her training and some weeks did a bit less even slipping on the ice a few times. She did not have access to a treadmill.

Me: How do you feel going into the race? What’s your goal time?

Eric: Feeling good about the race & will start at the beginning of Corral 2. His current PR is 1:25 (Nashville) and he is not feeling PR tomorrow.

Alexandra: She feels very prepared but is not sure what to expect as it is her first Marathon. Her goal is 3:50.

Louise: She feels prepared and has knowledge of the route but her farthest run was 10M according to her plan. Her goal is 2:30.

 After the Race-What went wrong? What went right? What would you change?

Me: How did RnR USA compare to other races you have done? Highlights?

Eric: Great race experience with a very lively atmosphere. Challenging at mile 6 with the hill and hard to build pace back up. Seeing his friends at mile 9 and 12 were very motivating for him. RnR Denver  was his favorite course so far.

Alexandra: First RnR race. Highlights for her included running past the monuments and Capital Building. Being from Great Britain she feels this is a privilege that most people don’t get to experience and she feel very honored to have it. Loved the music, the course support and the spectators. Seeing her family cheering her on at mile 26 was unbelievable and having friends at the finish line to hand her the medal was amazing.

Louise: It was phenomenal to have the experience to run by the monuments. She was truly motivated by the music and the amazing crowd cheering.

Me: Did you run according to your plan?

Eric: He arrived at the start a bit later than planned and did not have time for the pre-race pit stop. He stayed on pace until mile 5 where he had to use the porta potty and this took about 43 seconds off of his time. This has never happened to him before. He finished at 1:26:35 about a minute off of his PR. Perhaps would have had a PR! Lesson learned:get there early.

Alexandra: Doing well and staying on pace until mile 21 where she started to feel sick. She wonders whether she had too much GU or if the electrolytes in her water were too hard on her stomach. She trained with water only but used a  new mix the day before the race. She needed to walk for a bit at mile 21 and missed her goal time finishing at 4:05. Lesson learned: Don’t try anything new on race day.

Louise: She felt that her run became very hard after mile 10. Per her plan, she had not done any runs longer than 10 and felt that she really hit the wall having to walk  a bit. Her knee started hurting slightly during the race and she really felt it on the downhill. Finish time: 2:39. Lesson learned: Do some long runs over race distance and incorporate cross training into her program.

Me: What’s your recovery Plan? What’s next for you?

Eric: Plans to take 1 day off from running. He finds it hard to remember to stretch after big races with so much going on. He used a foam roller, stretched and will ice any tight spots. He eats quite a bit after a race and always has a banana and chocolate milk after finishing. He has a 5k in a week and then Raleigh RnR April 13th.

Alexandra: Doesn’t really have a recovery plan and won’t alter her diet too much. Did not feel like eating or drinking too much post race. Although she is itching to get out there, she will take a week off of running and do some cross training later in the week. She did a post race ice bath which helped tremendously. has been feeling fatigued since the race. Next Up: Cherry Blossom 10M April 6th followed by a 17.75 K the following week. Would like to have a better designed recovery plan for next time.

Louise: Immediately have some protein after race followed by a hot bath and a stretch. She does use the foal roller and walk her dog to stretch out her legs for recovery. Up next: Woodrow Wilson Half on October 5th.

Hope this glimpse into the the Half Marathon and Marathon from 3 very different participants gave you some insight into your own training, racing habits and recovery plans.

Do you use a training plan?

What’s your recovery Plan?

How much time do yo take off between races?