Archive for the ‘Training’Category

Lessons From Boston Marathon Winner Meb Keflezighi

Lessons From Boston Marathon Winner Meb Keflezighi

Meb Keflezighi at the 2006 Boston Marathon. (Photo: Ethan Bagley/Flickr)

Back in 2009 when “Run, Karla, Run!” debuted, one of my very first posts was about Meb Keflezighi’s historic win at the New York City Marathon—Keflezighi’s Win: An American Marathon Renaissance?

On April 21, he did it again by becoming the first American Boston Marathon winner in 30 years. Even more amazing? He won at the age of 38 and in personal record time of 2:08:37.

Keflezighi is without question the U.S.’s best distance runner on the roads today. With an Olympic marathon silver medal and New York City and Boston Marathon titles to his name, he enters an elite group of American runners known as “the greatest.” Even Frank Shorter, the 1972 Olympic marathon gold medalist and 1976 Olympic marathon silver medalist, said it during the Boston Marathon wrap-up show on Universal Sports: “If there is a club, welcome to it!”

But we mere mortals can learn a thing or two from Marathon Meb. Here’s what comes to mind.

Lessons From Boston Marathon Winner Meb Keflezighi

Meb Keflezighi at the 2013 New York City Marathon. (Photo: ccho/Flickr)

1) The big 30 isn’t old. Neither, it seems, is 40.

So many people think the end is nigh once your age no longer begins with a “2.” I’m as guilty as the next runner, wringing my hands at what feels like the inevitable decline now that my age starts with a “3.”

So it’s refreshing and inspiring to see a runner like Meb, just two weeks from his 39th birthday, becoming the Boston Marathon winner, running not just the best time of his life, but the best time in a field of younger guys.

Lesson? You’re only as old as you think you are. Being young at heart pays and, yes, 40 is the new 30.

2) Being the fastest runner doesn’t always matter. But being the smartest does.

Meb Keflezighi is rarely the fastest man in the field. In the 2014 Boston Marathon, no fewer than 14 men had personal best times speedier than Meb, some fully 5 minutes quicker. Read the rest of this entry →

Nike Free 3.0 Flyknit Running Shoes Review

Nike 3.0 Flyknit Running Shoes

The Nike 3.0 Flyknit shoe. (Photo: Nike)

Last week, I popped over to Niketown in New York City to try a pair of the new Nike Free 3.0 Flyknit running shoes. They’re an update to the Nike Free 3.0, a shoe that previously did not have a Flyknit upper. Nike gave me the shoes to keep and a spot in one of the Nike Free Stride treadmill sessions taking place at Niketown in New York City.

Nike Free 3.0 Flyknit running shoes

I’m warming up in the Nike Free 3.0 Flyknit shoes. (Photo: Nike)

The 32-minute Nike Free Stride workout focused on curating a more efficient and natural stride in the Nike Free 3.0 Flyknit shoes. A gentle warm-up and mini-stride clinic preceded a butt-kicking hill interval workout, as a DJ pumped throwback jams into the multi-story atrium of Niketown.

I’m not usually one for exercising on a stage while shoppers watch, but I was curious to try the shoes.

Nike had previously given me a pair of Nike Free Flyknit+ shoes, which came out in summer 2013. They were similar to the Nike Free 5.0, but with a Flyknit upper. I ended up not reviewing them and not including them in my Holiday Gift Guide for one simple reason: I didn’t love them.

I found them too tight around the ankle, to the point of being constrictive. Another runner I know even cut his Flyknits to reduce pressure on his Achilles tendon. While I like my shoes to fit well, I like my laces tied loosely. With no functional laces, the Flyknits are more like a supportive sock. With a tight top, they just weren’t the shoes for me.

Nike Free 3.0 Flyknit running shoes

That’s me giving the Nike Free 3.0 Flyknits a try. (Photo: Nike)

So I’m happy to report that the Nike Free 3.0 Flyknit running shoes have a much more comfortable fit in this newest version of the Flyknit upper.

Altogether, Nike made three major changes to the 2014 Nike Free 3.0 Flyknit from the previous versions of both the Free 3.0 and Free Flyknit. Read the rest of this entry →

Race Report: 2014 Run for the Parks 4-Mile Run

Run For The Parks 4-Mile Run

Finishing Run For The Parks in Central Park. (Photo: RunKarlaRun.com)

Regular readers know I host On The Run, New York Road Runners’ Web and TV show about running. It’s a job I genuinely love that has one flaw: I don’t get to run any of the races I cover for the show. It’s OK. I’ve run most of NYRR’s major events in the past: TCS New York City Marathon, NYC Half, Brooklyn Half, Staten Island Half, Fifth Avenue Mile, the list goes on.

Thankfully, NYRR puts on dozens of other races throughout the year. I’ve done a New York Road Runner’s 4-mile run in April every year since 2007, except 2012. It’s traditionally my first fitness test of the year. Basically, this one is my annual wake-up call.

Run For The Parks 4-Mile Run

Stretching in Central Park after my 6-miler on Saturday. (Photo: RunKarlaRun.com)

Today, I finished the City Parks Foundation Run for the Parks 4-Mile Run. Last year, the race on April 21 was an especially emotional one. Just one week after the attack at the Boston Marathon, New York Road Runners turned the event into a Run For Boston and benefit for The One Fund Boston. I’ve never seen so much blue in Central Park. My race report is here: An Emotional Run For Boston At Run For The Parks.

This year’s race reminded me of a few things.

First, I’m lucky to call Central Park home turf. The day before the race, I logged 6 miles, much of them through the park. After a winter of hiding out on the treadmill and running errands on the city streets, Central Park kicked my butt. It’s both an unusually beautiful and challenging place to run.

My splits at this race were a case in point. Mile 1 is uphill and (and pretty crowded): I ran 9:20. Slow for me. Too slow. Mile 2 is mostly flat: I ran 8:39. Mile 3 is a series of three hills: I ran 9:01. Mile 4 is largely downhill: I ran 8:35. Read the rest of this entry →

06

Apr 2014

A Snowy Trail Run in St. Anton and the Austrian Alps

Trail Run

The view from my room at the Karl Schranz Hotel. (Photo: Cara Morgan)

Sparkling snow, pine tree tunnels and glimpses of blue sky awaited me on the Verwall Trail in Sankt Anton am Arlberg, Austria. St. Anton is known around the world for its lively apres ski scene. But I was delighted to discover that the town is home to a large network of walking and cross-country skiing trails that snake through its corner of the Austrian Alps in the state of Tyrol.

I was staying at the Karl Schranz Hotel, a lovely inn owned by the famous Austrian Apline skier. If I’d never heard of Schranz before I reached Austria, townsfolk made certain I left knowing of his World Championship titles. But I’m no Alpine skier. So I was excited to see what else the Austrian Alps had to offer.

But I cursed silently to myself when I discovered that I’d forgotten to pack my Yaktrax, traction devices that slip onto shoes for running on snow and ice. But that wasn’t going to stop me from getting in at least one trail run in this winter wonderland. Luckily, there was a trail close to my hotel.

About a quarter of a mile up a steep road was the beginning of the Verwall Trail that winds through Verwall Valley. I knew I’d found the trailhead when I found this sign: Loipen und Winterwanderwege, which translates ski trails and winter trails.

Trail Run

The trailhead sign. (Photo: RunKarlaRun.com)

The loipen or cross-country ski trails, with their own magnificent entrance, ran beside the walking and running trails. Read the rest of this entry →

05

Mar 2014

Jerusalem Half Marathon Training Or Lack Thereof

half marathon training

Jerusalem Half Marathoners run through the old city. (Photo: Yonatan Sindel/Flash90-Israel Tourism/Flickr)

I’ll come straight out with it: the wheels have fallen off my Jerusalem Half Marathon training.

In just three weeks I’ll be at the starting line of the race as part of a press trip sponsored by the Israeli Ministry of Tourism in cooperation with El Al Airlines.

I’ve already told you why the race is especially meaningful to me and laid out my Jerusalem Half Marathon training plan.

But I had yet to decide if I would use the race as a sub-2 hour half-marathon personal record attempt or a training run for a PR attempt later in the spring.

Newport Liberty Half Marathon

This is how I felt after the Newport Liberty Half Marathon. (Photo: RunKarlaRun.com)

Well, I’ve decided.

While the runs I’ve been doing indicate that I am in or near PR shape, I haven’t put in the mileage I’d like to. Rather than have another crash and burn attempt, like my run at the DirectEdge Newport Liberty Half Marathon in the fall, I’d rather keep training, get my mileage up and use the race as a hilly, long run. Then I’ll target another race in April or early May as my big PR attempt.

This is all mainly coming out of my recent trip to Switzerland and Austria. (Posts to come!)

1)   It took me longer to get over jet lag than I would have liked. It was a 6-hour time difference and took me four full days to adjust to the point where I didn’t want to take a nap every moment of every day. Jerusalem is a 7-hour time difference and I’ll have been there for three days before I toe the line. I don’t want to get my heart set on a PR when my body will likely be dazed and confused. Unfortunately, I’m just one of those people who needs lots of sleep.

half marathon training

This trail through the Apls proved slippery for running without traction. (Photo: RunKarlaRun)

2)   I meant to run every day on my trip. I really did. But I forgot to pack my Yaktrax. Crucial mistake. In the Austrian ski town of Sankt Anton am Arlberg, where I spent most of the trip, the roads weren’t even remotely safe for running—no shoulder, no sidewalk, steep inclines covered in ice, blind turns, and ski buses speeding by.

Trails abounded, but they were covered in packed snow and ice. I went for one run on a gorgeous trail intended precisely for walking and running, but it was so icy it took me 80 minutes to cover 4.5 miles. After nearly wiping out three times, I realized baby steps were the only way I’d get through the run.

But I cross-trained galore throwing in curling, snowshoeing, cross country skiing, downhill skiing and swimming at my hotel pool.

3)   I came home from the trip with a mystery pain under the ball of my left foot. I don’t notice it at all while walking. But it was bad enough that I curtailed my first run at home after just a mile and hopped on the bike instead. I did three more runs of increasing mileage, but still felt the pain lurking, especially on the road more so than the treadmill. I’m guessing I bruised a bone or something. I’ve been babying it in case it’s something more serious. Read the rest of this entry →

I’ve Got Peace Like A River: Reflections On Running

i've got peace like a river

After a swim at the Holy Cross Monastery in 2007 (Photo: RunKarlaRun.com)

In just four weeks I’ll be on my way to the Jerusalem Half Marathon.

I thought this would be the perfect time to share an essay I wrote back in August 2007 called “I’ve Got Peace Like a River.” I was one month into training for my first marathon—the New York City Marathon—and at the end of a religion reporting fellowship. I’d spent the previous eight months immersing myself in the world of belief, traveling to India and across the U.S. to uncover stories of faith.

Near the end of the fellowship, my colleagues and I went on retreat at an Anglican monastery that observes complete silence for 12 hours every day, from 8:30 p.m. to 8:30 a.m. It was a unique experience to play Scrabble in silence and eat breakfast at communal tables in quietude.

But it gave me a chance for reflection; I think that was the point. In the stillness, I found that running, rowing, and swimming—the exercise of my life—have been the conduits of my own spirituality.

I’ve Got Peace Like a River

i've got peace like a river

A tree on the Hudson River. (Photo: RunKarlaRun.com)

Floating. The sun stares down, turning the inside of my eyelids red. The water feels warm, but a cold current tickles my fingers, rolling over them in tiny waves. My arms above my head, my toes pointed, I stretch as long as I can, tensing all my muscles, then relaxing. Little splashes of water wash over my face as the wake of a boat crosses the river toward me.

I float downstream. I am all alone. Just me and my river.

The Hudson runs past my home in Manhattan. But here, at the Holy Cross Monastery in upstate New York, it’s a retreat. A retreat from my work-a-day world into the inner sanctum of my own being. Read the rest of this entry →

Jerusalem Half Marathon Training Plan

half marathon training plan

The Jerusalem Marathon and Half Marathon. (Photo: Nati Shohat/Flash90-IsrealTourism/Flickr)

In exactly seven weeks from today, I’ll be on the starting line of the Jerusalem Half Marathon as part of a press trip sponsored by the Israeli Ministry of Tourism in cooperation with El Al Airlines. Last week, I wrote about how meaningful this race will be for me. Now, it’s time to dive back into my half marathon training plan.

After the Walt Disney World Half Marathon on Saturday, January 11, which marked the end of my 46-day running streak, I took two weeks off from running. My body needed it. I did run once during that time: On Saturday, January 18 to participate in Meg’s Miles, honoring a runner killed by a drunk driver and raising awareness for runner safety.

Come Saturday, January 25, it was time to ease back into training. The Jerusalem Marathon and Half Marathon is an odd duck in the running world in that it’s on a Friday. So my new training schedule is Saturday to Friday, instead of the usual Monday to Sunday. I’ve got an eight-week half marathon training plan mapped out and am happy to say that Week 1 is successfully behind me.

Half Marathon Training Plan

Anticipating that I’d want to run a spring half to finally nab my sub-2-hour half marathon goal, the first week of December I started using a 12-week half marathon training plan from Greg McMillan’s book, “You (Only Faster).” Read the rest of this entry →

31

Jan 2014

Running Goals For 2014: I Feel The Need For Speed

running goals

Thanks for the thumbs up, Maverick!

We’re nearly a week into 2014 and my first three races of the year—the Disney Family Fun Run 5K, Walt Disney World 10K and Walt Disney World Half Marathon—are already upon us.

I guess it’s finally time to write down my running goals for 2014.

When I look at them, one thing comes to mind: I’m a Maverick. I want to go faster. In 2013, I made the realization I’m a Speed Demon, not an Endurance Monster. I love speed workouts. I hate long runs. I run a 6:46 mile, but have struggled to break 2 hours in the half-marathon. Speed, not distance, has been good to me. So I’m giving into that for 2014.

But let’s see how I did on my 2013 goals, first.

Running Goals For 2013

1.   Get even faster

SUCCESS! I make this goal every year because it works for me. Last year I wrote: “In 2013, I’m going to try to knock out a 5K and 10K PR.” Done and done. I knocked out the following personal records in 2013: Read the rest of this entry →

Happy 2014! Holiday Running Streak Finish: Week 5

running streak finish

Happy New Year! Starting it with a run.

Happy New Year! It’s 2014 and I’m already starting off the year right: with a victory.

I did it! I made it all the way through to the Runner’s World Holiday Running Streak finish, running at least 1 mile every day from Thanksgiving Day to New Year’s Day.

I finished the streak strong, with my highest mileage tally yet: 30.52 miles. Now I’ve got a solid base for some serious races in 2014.

The Holiday Running Streak was a really invigorating experience, so much so that I’m planning to continue the streak for as long as I can.

Whether that’s one more day, one more week or even one year, I’m going to keep on plugging. Let’s see how far I can go.

Here’s to a new year of running and all the excitement it brings!

Runner’s World Holiday Running Streak Finish: Week 5 Read the rest of this entry →

Year in Review: Top 13 Races and Top 13 Posts of 2013

Toronto Waterfront Marathon, year in review

Finished! (Photo: Marathon-Photos.com)

Oh, 2013. Without setting out to do it, I ran 13 races in 2013. And I wrote a whole lot about them. Welcome to my year in review.

I started the year with a bang at the Walt Disney World Marathon. And I’m ending with a bang with the Runner’s World Holiday Running Streak.

In between, the year was filled with a roller coaster of highs and lows.

There was the thrill of a new 3-mile PR after the low of a hip injury. I’m the klutz that fell off a horse. It knocked me out of the game for a few weeks and sent me into physical therapy.

There was the high of running in Hawai’i and the low of getting sick for my fall marathon. And there was the redemption of a 5K PR after marathon season was over.

If 2013 taught me anything, it’s that you can’t win them all. But you can still have fun trying.

This photo of me with my finisher’s medal at the Scotiabank Toronto Waterfront Marathon is proof of that. I was sick, failed to run a marathon personal best like I wanted, but still managed to enjoy the race. My smile says it all.

And you know what? When you give a goal your best and fail, it makes the successes even sweeter. I ran 6 of the 13 races either as fun runs or training runs and I ran 7 of the 13 races as races, pushing with everything I had. I managed to PR at three of them, and scored a few PRs in workouts without even trying, too. I’ll save those for my Goals of 2014 post.

So here are my 13 races of 2013. Read the rest of this entry →

Running in Hawai’i, Big Island: Where to Race, Run, Stay

running in Hawai'i

Running through Hawai’i Volcanoes National Park. (Photo: Phil Hospod)

Hawai’i Island is the triathlon Mecca of the world. But Hawai’i is also a great running vacation destination, as my husband, Phil, and I learned on a trip there in August, which was sponsored by the Hawai’i Visitors and Convention Bureau. When it comes to running in Hawai’i—whether you’re going there to race, to train or just for fun—there are many iconic, unforgettable places to get in a jog.

I put together a “Running Vacation” guide to Hawai’i, the Big Island in my column at The Washington Times Communities. Here are some highlights and embellishments.

What To Race

Triathlons in Hawai’i
running in Hawai'i, triathlon

A cyclist on Queen Ka’ahumanu Highway  (Photo: Phil Hospod)

To compete in the Ironman World Championship, athletes must earn a spot at a qualifying race, gain entry through a lottery or win a bib at a charitable auction. But that’s not the only triathlon on Hawai’i Island.

The Ironman 70.3 Hawai’i on May 31, 2014 is the only Ironman World Championship qualifier held on the island, with a start and finish on the Kohala Coast.

Or try the Lavaman Triathlon Series with Olympic distance races at Keauhou on November 24, 2013 and Waikoloa on March 30, 2014. And many other triathlon events take place on the island throughout the year.

Running in Hawai’i
running in Hawai'i

Kona Marathon Map

Just want to run? Tackle the Kona Marathon, Half Marathon, 10K or 5K on June 22, 2014, or the Big Island International Marathon, Half Marathon and 5K on March 16, 2014.

Big Island Road Runners put together many local races like Hilo To Volcano 50k Ultra Marathon and Relay on January 18, 2014 and Mana 10s—your choice of a 10K or 10-miler on Mana Road in August.

And Peaman puts on a free series of events throughout the year. There are lots of year-round options for running in Hawai’i.

Where To Run

running in hawai'i

Views from a run on Ali’i Drive. (Photo: RunKarlaRun.com)

Ali’i Drive

The most famous spot for running in Hawai’i might be Ali’i Drive. The iconic road is seven-miles long from start to finish with markers every mile. Winding through Kailua-Kona, the oceanfront road features prominently in most races in Kona, including the Ironman World Championship and Kona Marathon.

Phil and I made sure to get in a run along the route while we were staying at the Sheraton Kona, which is perfectly situated and the end of Ali’i Drive. Read the rest of this entry →

Runner’s World Holiday Running Streak: Week 4

runner's world holiday running streak, Central Park

Running through Central Park on Christmas Day.

This is it. With four weeks down, I’m entering the final stretch of the Runner’s World Holiday Running Streak.

So far, my quest to run at least 1 mile every day from Thanksgiving Day to New Year’s Day has been a resounding success.

I had a slight drop-down in mileage this week thanks to holiday festivities, but my Monday to Sunday calendar week was my highest yet at 28.94 miles.

It’s keeping me so motivated that I’m thinking on continuing the streak into 2014.

But one step at a time. I have to get to the finish line of the Runner’s World Holiday Running Streak first.

Runner’s World Holiday Running Streak: Week 4

Wednesday, December 18: 3.51 miles

My favorite way to kill time on a treadmill is to push buttons. And a fartlek workout is a perfect workout for button-pushing. So I did 1-minute hard and 1-minute easy for 30 minutes with a little warm-up and cool-down on each side. Read the rest of this entry →

27

Dec 2013

Runner’s World Holiday Running Streak: Week 3

running streak, runner's world holiday running streak, Holiday running

Rocking my run streak in Central Park. (Photo: RunKarlaRun.com)

I’ve now survived three weeks of the Runner’s World Holiday Running Streak, my quest to run at least 1 mile every single day from Thanksgiving Day through New Year’s Day.

Only I have discovered that 2 miles is the new 1 mile.

Without consciously setting out to do it, I upped my mileage with longer “rest” days. Instead of 1 mile, I decided to get in 20 minutes of easy cardio.

The result? I feel amazing. I honestly can’t believe how well the streak is going and how totally normal running every day feels. I’m over the tiredness I felt in Week 2.

Ask me again in another few weeks, but for now, running and I are besties.

Runner’s World Holiday Running Streak: Week 3

Wednesday, December 11: 2.05 miles

I had some errands to run that were roughly 1 mile away from home. So I ran there. And ran back. Love sneaking in easy miles that way. Plus, in certain neighborhoods and times of day, running is actually faster than the subway, bus, or cabs. Oh, to live in New York City.

Thursday, December 12: 6.25 miles

This was a gentle progression run on the treadmill. I watched TV, instead of listening to music as usual, and the miles just flew by. I could have kept going and going and going. It was my longest and overall fastest run of the week. Some days, you’re just on. Read the rest of this entry →

I’m Going To Walt Disney World…Half Marathon!

Walt Disney World Half Marathon

Minnie cheers runners at the 2013 Wat Disney World Marathon. (Photo: runDisney)

That’s right. In just three weeks, I’ll be at the 2014 Walt Disney World Marathon Weekend from January 8-12, and running the Walt Disney World Half Marathon.

The folks at runDisney graciously invited me and I just couldn’t say no.

Am I running the marathon again like last year? Um, no. With just a few weeks preparation, I’m not quite in marathon shape. Sure, I ran the Scotiabank Toronto Waterfront Marathon on October 20 and the Disney Wine & Dine Half Marathon on November 9, but that 13.1 miles was my last long run. The longest I’ve gone since then is 6.5 miles.

As tempting as it would be to tackle the marathon or, even more, the Dopey Challenge, I’m “just” going to run every other race that weekend instead. That’s right, I’ll be tackling the Disney Family Fun Run 5K, Walt Disney World 10K and Walt Disney World Half Marathon on three consecutive days. Read the rest of this entry →

Runner’s World Holiday Running Streak: Week 2

Runner's World Holiday Running Streak, Christmas Tree

My Christmas tree!

It’s alive!!! I’ve made it through two weeks of the Runner’s World Holiday Running Streak.

In Week 1 I did 20.15 miles. This week I topped that by 3.56 miles. My plan is to use this streak as a base for some super fast personal record attempts in the Spring.

And it’s all going according to plan, mwah ha ha ha.

I started Week 2 feeling a bit worn down. Wednesday and Thursday took every drop of mental fortitude I had. My body and my mind just didn’t want to run. The bloom and excitement of starting the streak had worn off. I think my body started feeling the effects of running every day. But then I got my groove and finished the week strong.

Runner’s World Holiday Running Streak: Week 2

Wednesday, Dec. 4: 1.00 mile

I was just inexplicably tired. I logged precisely 1-mile with my dog. I mapped it out before hand and stopped the second I crossed the 1-mile mark. Sometimes a girl needs a break.

Thursday, Dec. 5: 5.32 miles

I planned a 5-mile workout. Every ounce of me wanted to quit at 3 miles. I was on the treadmill and I just wasn’t feeling it. The seconds were crawling by. But I made myself finish. Read the rest of this entry →

14

Dec 2013

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