SF Tao of Pao

Get out your IPOD running list, suck down a GU packet, hydrate with water or electrolyte beverages and pump up those endorphins.  That’s right folks – this Sunday July 25^th is the SF Marathon and Half Marathon, one of the biggest races of the year for runners.  2010 is a record year for enrollment, with 24,000 participants ready to wake up early and put their bodies to the test.

Options include the full marathon, two courses for the half-marathon distance, a 5K, and a “progressive” marathon – 23.1 miles that are accumulated up to the start of the race.  A few girlfriends and I will be running the first course which starts at butt crack (5:32AM for our heat to be exact) right at Mission/Embarcadero.  The race continues down Embarcadero, passing the tourist nightmare of Fisherman’s Wharf, then on to Marina Green.  One of the best parts of the SF marathon/half marathon is that participants get to run across the GG Bridge.  Runners do an out-and-back across this 1.7 mile long icon of San Francisco.  Afterwards we’ll down Lincoln, with Baker Beach and the blue Pacific Ocean to the right.  The course continues through Seacliff to 27^th St, which we’ll take all the way to Golden Gate Park, ending right by the Rose Garden and Stowe Lake.

This is not my first time doing the SF Half.  Three years ago I did the first half course and finished in 1:41:33.  I remember the day well as it was the morning after I messed up my pirformis and hamstring muscles in a Mission hip hop class.  That injury is still present after sessions at three different physical therapy spots and the accompanying chronic tightness will be my dutiful companion at Sunday’s race.

Nevertheless, I am still very excited for what will be my 9^th half marathon in the last 3 years.  Race day is one of my favorite experiences.  There is an energy in the air, an excitement that overtakes your body as you see thousands of other athletically-minded individuals showing up to face down the challenge, run hard, and leave their excuses at the start line.  You’ll probably experience additional endorphins that help propel you beyond your personal record (PR).  I’ve had friends and a number of runners ask me what to do to prep for the race and then be ready on race day.

Here are a couple tips I’ve gathered. Feel free to take what fits with your own personal approach, or offer up other ideas that have worked for you on race day.  Good luck to all runners this Sunday!

Race Tips:

1) Train well and consistently: It may be a little late for this since the race is on Sunday but hopefully you’ve mapped out a training plan. This does not have to be an agro, Type-A training plan where you micromanage every day of activity.  The important part is to get out and run, and to do so frequently.

I advise runners to start training at least 2 months prior and best case, 3 months.  I never run less than 4 miles on a run, so my first few weeks usually involve running 3 times a week with distances varying between 4 and 6.  Every week thereafter I ramp up a couple miles on at least one run per week (example 6, 8, or 10).  By start of the second month of training I’ve transitioned to longer runs, and by longer I mean 10 miles or more once per week. My 2-3 other runs are shorter, just meant to keep you in shape and your muscles moving. These runs usually range from 4-7 miles each.  You don’t want to experience what I did at the Kaiser half a year and a half ago. I had only run 9 miles prior to race day.  The first 9 were great; I was coming in at a 7 minute pace. Then I bonked at mile 10 and dropped 1:30 in pace the last 4. It was brutal and although I finished with a 7:45 average pace, the end of the race was a bit demoralizing.  I advise trying to do at three to four 10-13 mile runs before actual race day so you’re appropriately prepared.

2) Taper the last 1-2 weeks: It is very important to taper so that your body is not exhausted on race day.  Rest is key, so the last 2 weeks cut down on distance or more intense workouts so your muscles have time to heal. This does not mean to completely eliminate running. You still need to stay in shape. For example this last week I’ve had the following schedule: last Sunday – final longer run, Tuesday – 4 mile run at decent pace, slightly slower than race day.  Friday – 3 mile easy run planned. Saturday – rest day.

3) Cross Train and STRETCH: Yes, running will be your main physical activity but cross training and STRETCHING is key.  I do yoga at least once a week to stretch my muscles and feet (believe me, Plantar Fasciitis is not something you want to experience).  Other helpful cross training exercises include track workouts, sprint workouts, hill work, hikes and strengthening (weights).

4) Have a good playlist: I have a go-to “running playlist” that helps keep me pumped and motivated.  Check it out HERE.  There are a couple songs that are my “sprint” songs, and I associate them so much with sprinting now that whenever I hear them in the car, I feel motivated to run. That is what you want on your playlist – something that inspires you to push through the pain.

5) Know your pacing style: This will come with time as you figure out what type of runner you are. I tend to be a “come from behind” half marathoner, with negative splits – which means my last 6 miles are generally faster than my first 6.  It’s good to know your body and what type of runner you are so you don’t go out too hard in the beginning and then bonk later. Maybe you are an even paced runner – in which case having a watch or Garmin will be a good idea to keep you on track.

6) Hydrate, hydrate, hydrate: I cannot stress how important it is to stay hydrated, not just on race day, but for the week prior as well.  Hydration not only helps with energy levels, it also helps manage your metabolism, which can prevent untimely bathroom breaks during the race.  Try and also to cut out alcohol the last week to two weeks before your race.

7) Eat breakfast on race day: You are going to be running 13 miles so you want to make sure you’ve had sufficient nutrition in the morning. This does not mean a cracker. Eat a bowl of oatmeal, or some eggs and a banana. More importantly, make sure you get up 1.5 hours before race start and eat right away so you have time to digest and take a trip to the baño before you begin.  I recommend testing out what breakfast works for you and understanding your digestion time before race day, maybe on one of those longer runs.

8) What do I eat week prior?: There are varying opinions about this. Yes, carbs are important but I don’t think you should completely change your eating habits.  Many people carbo load with pizzas, pastas and bread in an unprecedented way the week prior to race day. Yet, protein and vegetables are also important.  My best advice is to not dramatically change your eating habits, because your body will have a reaction. It is good to have more carbs, but not in an overwhelming way, especially because sugar high also may imply a sugar crash. I always host a potluck the night before the half marathon at my house – which includes a balanced offering of food – usually a pasta dish or two, protein dish, salad and a side or two.  You really should personalize your eating to how your body works and only you know this for sure. Some people have to have carbs or running is not an option. I know my body works most efficiently with lots of meat and vegetables – so I stick to that for the most part and intersperse a bit of pasta the week prior to racing.

9) What do I wear?: San Francisco weather can be unpredictable and in July it’s like the Mark Twain line, “The coldest winter I ever spent was a summer in San Francisco.”  For an early race like the SF Half, it will most definitely be cold, a bit windy and maybe even slightly misty. I was pretty cold the last time I did the race and wore gloves, which I breathed into as sideways wind whipped me across the GG Bridge.  I usually wear tight, non-cotton, breathable capri running pants. Since the race will probably be over by 7:30AM, I advise a light, fast-wicking long sleeve shirt.

10) Shoes matter: Make sure you have shoes that are worn-in. Brand new shoes on race day have a high probability of causing blisters.  Do not use shoes that are too  old. I generally get a new pair every 6 to 8 months since I run a decent amount, and definitely within a year.  Wearing old shoes puts you at risk for plantar fasciitis – and believe me, you want to avoid this at all costs unless heel pain is your cup of tea.

11) Form a running group: The hardest part of training for a half marathon, especially in a city with as many plentiful distractions in San Francisco, is staying focused on the task at hand.  To stay committed, I recommend getting a buddy, or two, or fifteen (yes, we had team Kaiser Chiefs in last year’s Kaiser half marathon) to do the race with you. This does not mean you have to run the entire course together. It is just someone with whom you can train, brave challenges, and celebrate victories.  Believe me, receiving a welcome dose of encouragement when you’re on the final stretch from a teammate, or just knowing a buddy is also out there pushing through will help to motivate you to the finish. And make sure you sprint the last yards to the finish line. You can rest and make up excuses tomorrow. Today – you’re here to run.

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The Bay area is a racer’s dream.  Every weekend athletes have a multitude of events to choose from.  Whether it’s a triathlon in Silicon Valley, a half marathon that takes you across the Golden Gate Bridge,  a 199-mile team race from Napa to Santa Cruz, or the infamous Dip Sea run, one thing is for sure…Bay area residents came to play, and to play hard.

This past weekend was no different, and with sunny, warm weather it was the perfect opportunity to get Pao Fit. My friend Jacki and I formed team “Boom Boom Pao!” and raced in the annual Muddy Buddy duathlon down in San Jose.

Our morning started early, a 5AM wake-up call so we could leave the city by 5:30AM to arrive at the start line by the 7:30AM kickoff.  We both felt a bit groggy as we headed down 101 with two helmets, one mountain bike and a set of Japanese-inspired kamikaze head bands.  Yet by the time we arrived in San Jose sunshine and saw the fleet of cars pouring into Joseph D. Grant Regional Park, race-day fever began to overtake our bodies.

Muddy Buddy is a national race that dominates 18 different locales like Las Vegas, Los Angeles, Orlando, Austin and Boulder, to name a few.  Sponsored by Columbia and heralded as a “ride and run” event, it brings out its share of athletes ready to get down, dirty and aggressive.  Typically the course is 6-7 miles and alternates between mountain biking, trail-running, obstacles and the grand finale mud pit to boot.  I should also mention costumes are heavily encouraged so do not be surprised when you see athletes dressed up as Einsteins, Cousin It, Piggies, Hawaiian girls or Parrots.  I like to describe it as Bay to Breakers goes to Boot camp – thankfully minus the naked, drunken people peeing on porches throughout Bay area.

Participants are a two-person team with, each athlete required to wear a helmet at all times for safety reasons.  There are five legs to the race and team members take turns leap-frogging between biking and running.  I’ve done the race twice before, once in San Dimas about 5 years ago and then in San Jose 3 years back in which our team, “Panda Pro Style,” took second in the all-female division.  To do well, it’s important to assess which of the two partners is the stronger runner or biker, since you will be doing 3 legs of one exercise and 2 of the other.  I’m a big runner so we decided that Jacki would start us off with the bike and I’d start off with the run.

The first leg of the San Jose Muddy Buddy is a pretty brutal and long uphill. There are some very steep sections and many people hop off the mountain bikes and push uphill.  I ran up the trail in a throng of other girl competitors (the three groups are all-male teams, mixed and all-female teams) but by the time I neared the top a number of girls had dropped back, allowing me to feel less like a cow amongst a herd of cattle.  After the first running leg I hit the first obstacle – a 6 foot rock wall that we scaled up and over, then climbed down a rope ladder on the other side.  Upon finishing I waited for Jacki, pumped for my first mountain bike in over a year – Note: if bikers get there first you can drop your bike off for your running partner to pick up and proceed to the obstacle – no need to wait!

Jacki came up over the hill looking like a champ and handed off our red Cannondale so I could start down the trail.  Very important to shout out “On your left!” when passing other bikers and runners.  The trail is pretty narrow and runners are encouraged to stay to the right so mountain bikers can pass by safely.  I am not going to deny that I witnessed at least a couple near accidents, a bit of smack-talking between overly aggressive athletes, and a few side-lined athletes from heat exhaustion, a flat tire or a crash.

There is something you should know about my mountain biking history.  First, I am a novice…the first time I ever went mountain biking was about 6 years ago in Mandeville Canyon in LA after a storm.  I ended up hitting a wet patch of moss-covered ground on a downhill, which caused a back tire tailspin, launching me over my handle bars into a giant mud pit. The other part of this story is I also happened to crack a rib, which took over a month to heal.  As a result, I’ve never fully embraced mountain biking and always regard it with a bit of apprehension.  Yet, this past Sunday at Muddy Buddy that hesitation was nowhere to be found.  Maybe it was the sunshine on my back or the rush you feel with a good dose of competition, but I was ready to haul down the path towards the next obstacle.

Obstacle 2 was a balance beam raised about 3 feet off the ground.  Even with three years of dance team under my belt, balance is not my forte. I cautiously scooted over the metal beam and then took off for run leg #3.  This was a fairly flat dirt trail that ended with one long downhill.  If you bike this portion, take it easy as there are several bumps and holes and it’s easy to lose control speeding down this section, possibly crashing into bikers on the right side.

Obstacle 3 was probably my favourite. You can spot it from a couple hundred feet away – a large inflatable triangle shape with a tall rope ladder on one side.  The rope ladder is about 20-25 feet and you climb up this then slide down on the opposite end.  Jacki biked up a bit later and we switched up legs, with me on my last bike leg of the day.  This was a pretty flat leg, allowing you to take it at a good clip and not worry about any daunting downhills or intimidating uphills.

Obstacle 4 forces you to get low and conjures images of GI Jane.  There is a low net and competitors need to shimmy across the grass on their hands, knees and stomachs to clear the rope.

Afterwards I ran into the home stretch and of course, the mud pit.  Jacki and I synced up at the final bike drop and ran towards the giant mud bath.  A low hanging net hangs over the top of it, a reminder that you’ll end the race covered head-to-toe in mud.  Gaggles of spectators crow at competitors, heckling them to suck it up and embrace the mud.  For some reason I decided it would be a good idea to nose dive into the mud pit and fully submerge.  Only thing is that when I came up for air, the mud was caked so heavily all over my face that I could not open my eyes!  As we crawled on our hands and knees through thick, unforgiving mud I kept hitting my face into the unseen rope.  I looked over at Jacki and may or may not have tried to dunk her as well – team members have to stick together!  We emerged from “the pit” dirtier than I’ve been in years and crossed the finish line.  Our shoes, socks, clothes, helmets, hair, eye ducts (yes, eye ducts), and ears were filled with mud.

Thank goodness it’s a team sport as I still could not fully open my eyes so Jacki guided me to the emergency eye-washing station where they put a hose in my face and turned it on full blast.  After two rinses sight was mine again and we headed to the fleet of hoses and tin baths to rinse off the rest of the day’s residue.  I’ll have you know that all shoes and clothes were left at the muddy scene and it took not one, but two showers to get acceptably clean again, and I still found mud behind my ear the very next day.

When I felt the crusted bit of dirt I cracked a big smile for a day well-spent. Definitely signing up for next year and may even head south in November to participate in the Los Angeles Muddy Buddy.  What can I say, I may be a girl who enjoys the finer things in life but sometimes you just want to get a good and dirty.

http://muddy-buddy.competitor.com/

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