Race Pace: How to get faster for Marathon Monday

Today let's chat about our running pace. Sure, it's fun going for a leisurely jog, but it is also really fun to run fast, especially if it allows you to PR on race day! So the question is, what strategies should you use to increase your race pace?

Please find 3 running tactics below. In addition, what I personally LOVE to do (and use quite frequently) is assign different tempo music for the different stages of my run. For example, I tend to start my runs slow with Adele and then gradually increase the tempo, moving from Katy Perry to Rhianna, Niki Minaj and the Black Eyed Peas. Kap Slap is also AWESOME for fast-pace running mash-ups (http://kapslap.com/).

3 Running Tactics....

1) Negative or even splits

This means you’re running the same pace (even splits) or finishing faster (negative split) than how you started. Generally this approach is best for longer races like the marathon, where you don’t want to go out too fast and get yourself into trouble with mannnyyyyyy miles to go. The key is to consistently keep or pick up your pace throughout the race. You don’t want to leave too much in the tank, but it can help you finish strong while everyone else is fading.

2) Starting fast and holding on

Obviously, this is the opposite to whats above (and my personal favorite!). This tactic is best for shorter races like a 5K. But please be careful... although you can get a great runner's high from this type of run (woo hoo endorphins!), it can also be a disaster if you start too fast, get in over your head and crash and burn. So make sure to do LOTS of training runs before applying this tool to race day.

3) Surges

A surge is where you pick up your pace for 100-400 meters or so. It’s usually done if you’re trying to drop a competitor, but if can also be done by yourself if you're trying to finish a hill or are at the end of your race. The key is you again don’t want to go too fast, because at about 75-80% of your max heart rate — your anaerobic threshold — your body starts pumping out lactic acid to slow you down, and you’ll hit a wall. But if you stay below that zone, it can actually help you because you’re switching up using fast twitch (speed) muscles, which will keep your slow twitch (endurance) muscles fresh.

You know you're a runner when....

You know you're a runner when...

-You no longer make fun of fanny packs because your running belt looks very similar (although cooler) to one.

-You have more running clothes than regular clothes in your laundry pile.

-You're not embarrassed to wear spandex.

-You're ALWAYS hungry.

-You smirk when non-runners ask you, "So how long is this Marathon?"

-You know where exactly one mile from your front door is (in any direction).

-You own more pairs of running sock than dress socks.

-You get jealous when you're driving in your car and you pass a runner.

-A beautiful summer day turns overcast and you're glad because it's much better running weather.

-You call 5 miles a "short run" and people look at you funny.

-You spend the last two miles of a marathon thinking about what you're going to do different when you run your next race.

Peace, Love and RUNNING

New Search Tool from nSphere!

Happy Tuesday! As I'm sure many of you may have noticed, I have a new blue search box on the bottom right of my blog. Instead of explaining it myself (which could end poorly) I've asked my nSphere contact to help me out! Please see below for his explanation of this awesome new feature.

Peace, Love and RUNNING!

Hi Valerie's readers! Valerie kindly let me guest write a paragraph of her blog to explain the new search tool on her page. My name is Thom, and I work for a tech company called nSphere. I am currently working with runners and running blogs to try to get them to join the nSphere network. I contacted Valarie because her blog is full of great posts about fundraising and running for charity that could benefit others who are thinking about doing the same thing. By joining our network, her content will be able reach new readers through relevant searches, and her readers (like you) are able to search from her site for local information. For example, if you are reading a blog post about a running injury like Plantar Faciitis, you can use this local search tool to search for Podiatrists in your area. Your search results will include a list of the podiatrists closest to your location along with a phone number, address, and reviews. Soon the widget will also help share content, reviews and posts, by other bloggers that are also extremely relevant to the search. That said, the best way to learn about the tool is to try it out!

The widget is a "simple" search function that:
* Sits on a website and delivers search results on website, keeping your traffic on the page
* Has the ability to get your websites content out to people at a time when then want it
* Takes 5 minutes to add to your page.

We want to share this widget with as many blogs and sites with good content as possible! If you would like to give the widget a try, please give me a call at 617 933 7539, or contact Valerie for my email address. Happy Running!

Holy WIND!!!!

For those of us who live in Boston, we know that every once in a while it can get a little breezy....our hair might get caught in our lip gloss or our umbrella might get turned inside out. But have you every been blown off of a running path or been blurred by your own tears? Because that was my experience this past Saturday (see picture to the right).

I woke up around 8:30am Saturday morning and immediately checked my weather application....44 degrees and sunny, not bad! But before I closed my phone, I noticed a small red "warning" symbol. It was for severe wind and I giggled to myself since one of the warnings was to actually avoid trash cans being blown over. Not thinking much of it, I got ready, ate 1/2 a banana and a GOO (no more gummies for me!) and headed out in my Asics running tights and new Asics 1/2 zip. It was a little breezy heading down to the esplanade, but nothing to blog about. However, as soon as I began crossing the Storrow bridge, I saw white caps on the Charles river and noticed waves crashing onto the shore line....that's right, white caps and crashing waves. From that point on, it was an epic battle for 2 hours and 44 minutes....Val vs. Mother Nature.

This is basically how my run went: Val runs 3 steps forward, runs in place as the wind pushes her backwards (put this on repeat)....Val wipes the tears from her face while attempting to open her eyes against the wind... Val HEAVILY debates turning around and going to the gym to run (or back to bed)...Val has a mental battle, telling herself she is being a baby and she needs to suck it up...Val gets pushed off the running path every 5 minutes...it starts snowing (???)....after 12 miles Val FINALLY has the wind at her back for the last 6 miles...Val is still being pushed off the path but is no longer crying...Val feels like she is floating back to the MGH bridge...Val smiles...Val laughs at how miserable the runners look going the opposite direction only to realize that's how she looked for 2/3 of her run (sad)...Val finishes 18 miles as her ipod dies, a sign from Mother Nature to go home and get out of this crazy weather.

So there you have it. On days like last Saturday, I truly believe the saying that running is 10% athleticism and 90% mental strength. What kept me going through the wind, tears and snow (???) was looking around me to see my fellow Charles runners...if they can do it, so could I.

The purpose of this blog? Well, aside from venting about my windy run, I want to reinforce my belief that you can truly do ANYTHING you set your mind to. Just remember that the pain and frustration you're feeling is temporary....for me it was for 2 hours and 44 minutes, and in the grand scheme of life, in comparison to the real battles that people face every day and all day, running in the wind isn't all that bad :) So stop complaining, embrace the elements and be thankful that you have the ability to enjoy a little Saturday morning jog!

Peace, Love and RUNNING!!!!


PS: For those of you who actually want strategy against running in the wind, please see below for an excerpt taken from a fellow running blog (http://marksvo2.wordpress.com/)

"The basic strategy is to run behind someone when running against the wind. The person ahead of you would do all the work cutting through the wind leaving you fresher as the race goes on. This is called drafting and is a well known fact with cyclists and race car drivers. In many big meets, the top runners would take it easy and wait till the last lap or even the last 100 meters to make a move. This commonly happens in big meets like the world championships or the Olympics. A 10,000 meter race ends up being two events a 9,600 meter jog and a 400 meter sprint. The biggest downside in drafting is you rely on the person in front to set the pace. If he/she is too fast than you risk some lactic acid build-up since you have to change your cadence and stride rate to match the pace of the other runner. If the runner is too slow then you are running sub optimal pace.

On the other hand, running with the wind behind you is a big plus. You can actually wear a loose tank top and use it like a sail to gather as much help from the wind. But most of our races are out and back so on a windy day you will be running against the wind as much as running with the wind. It actually evens out."

2012 Boston Marathon Colors: CORE ENERGY/BLACK!!!

There is really not much more I need to post in this blog other than the below picture! Needless to say, once I put this jacket on, I will NEVER be taking it off!! Bad-ASS does not begin to describe the infamous Boston Marathon apparel, and I am absolutely THRILLED that this year's colors are CORE ENERGY and BLACK.

You can check out the other apparel on the Marathon Sports website below. I have already started saving, since I anticipate that I will be walking away with almost every one of these items. If you're going to run 26.2 miles, you might as well look good :)

Running Update: Ran 17 Miles last weekend @ 8:50 min/mile....18 this weekend!!

Fundraising Update: I have reached 88% of my fundraising goal and am currently at $4,405.00!!!!! I have also received over 30 donation items including gift from the Liberty Hotel, Boston Red Sox, Upper Crust Pizza, and Marathon Sports!!! Remember to keep Friday, March 30th open on your calendar for your chance to WIN!

Peace, Love and RUNNING!!!!

The perks of organizing a fundraiser: Re-discovering generosity

Over the past two weeks I have been working like a mad-woman planning my silent auction fundraiser! Although it has been a lot of work (and will be a lot more over the next 7 weeks) I am SO incredibly excited for the event (refer to my prior post or facebook invite for details - http://www.facebook.com/events/382078658485738/)! Currently, I have 16 items that I will be auctioning and I have about 40 more requests pending. Although I would love to brag about the amazing gifts will be auctioned during the fundraiser (4 Red Sox tickets, Oleana Chef Tasting, Healthworks and Fitcorp gym memberships….just to name a few!), what I want to share in this post is how incredibly generous my donors have been! However, instead of blabbing my feelings, I will rather share stories of their generosity, which reflect both the kindness and selflessness of my donors.

Family Friends: A close family friends owns season tickets to the Boston Red Sox. They own 4 seats in a great location behind 1st plate, which I have been lucky enough to enjoy myself a few times! When I asked for a donation for a weekend game, I was immediately told yes and asked which game I WANTED. So not only are they donating their personal tickets, but I was asked my preference. Wow.

Pinkberry: Upon agreeing to my request of one $25-$50 gift certificate, I was additionally asked what I thought would generate the most interest…what did I want. I then asked for 2, $30 gift certificates. My contact enthusiastically agreed and thought it would be more exciting to make gift packages, including both a t-shirt and bag with the gift card. I was so surprised and touched by her generosity and when I gratefully thanked her, she actually turned around and thanked ME for asking her to participate.

Prana Power Yoga: I initially requested one 5-class card and this is the response I got back: “Thank you for contacting Prana! We'd love to help you out with a donation to your event. We are excited to help you raise money and to also bring more people to their mats and therefore to joy and inner peace, so we are happy to donate two 5-class passes, each worth $65.” That’s right, they actually DOUBLED what I requested.

SPIbelt: This company, which is based in Austin TX, is a local based group which typically only supports other local businesses. However, when I told them I am a SPIbelt user and LOVE my running belt they decided to make an exception and agreed to donate one of their amazing belts for the auction!

Brewsees: This local start-up company, which makes sunglasses that have beer bottle openers on both temples (boys, get ready to buy those raffle tickets!), actually contacted ME and asked if they could donate a pair of their signature sunglasses as well as a t-shirt! Now they’re just making my job easy!


General updates:

Running – I ran 14.3 last weekend in New Orleans and will be running 10 tomorrow through the snow. This weekend is lighter in preparation for 16 next weekend. I also have been feeling NO pain in my knee (everyone knock on wood…I’m serious). I don’t know what has changed, but I’m not complaining!

Fundraising – I have SURPASSED $4,000 and have currently raised $4,046!!! With only 9 weeks to go, I am confident that I can reach and potentially surpass my goal. So THANK YOU to everyone that has donated thus far and be sure to mark your calendars for March 30th for my Fundraiser at McFadden’s!

Peace, Love and RUNNING!

The cons of marathon running: CAVITIES

Cavities and marathon running? Yes, you read this correctly. This morning, during a lovely 8am trip to the dentist, I was informed that I have not one, but two cavities. One was filled this morning and the other will be filled at a later appointment. However, aside from informing you all about my dental hygiene, I wanted to share WHY, after 24 years of almost no cavities, I now have two new surprises in my mouth. The answer…

RUNNING FUEL SNACKS: Bars, Blok Shots, Gel, Gummy Chomps and Goos

These delicious, sugary, energy rich snacks have been allowing me to power through my long Saturday runs while also attacking my pearly whites. As you can probably tell by the sarcastic tone in this post, I am not a happy camper (or in this case, a happy runner). I mean come on, I am running MARATHONS and as a result I have cavities? You really can’t win : )

Clearly I’m annoyed, but I also find it kind of funny. So the real question of this post, what is the solution? After chatting with my dentist, there are three things you can do to protect your teeth while fueling your body:

1) Stay away from the Gummies! Try to eat the goo or gels since they wont stick to your teeth as much. This is particularly upsetting to me since the Cliff Bar Shot Blok gummies are my personal favorite.

2) EAT WITH WATER! Swish water around after you eat your goos to try and get most of the sugar off of your teeth

3) Brush ASAP! After catching your breath and stretching for a bit, throw some toothpaste on your toothbrush and go to town!

At the end of the day, it’s a tough balance, but hopefully I have provided some good insight into keeping both your body and mouth healthy and prepared for race day!

Peace, Love and RUNNING!

Silent Auction Fundraiser: Fighting Kids' Cancer...One Step at a Time

Please join me on Friday, March 30th (7:00-10:00pm) at McFadden’s Boston for a silent auction fundraiser!!

Entrance fee is $10.00 per person, which includes:
• A Rubber Wristband with our team's theme engraved!
• 5 raffle tickets for the auction
• Cover charge for McFadden’s
• Free appetizers
• McFadden’s drink special ($3.00 house beers and $4.00 drinks with house liquors)

The way it works: Each item will be separately raffled in the auction. Each guest will receive 5 tickets with their entrance fee and can bid on any and all items!! Additional raffle tickets can be purchased throughout the night ($10 for an arms length) and the winners will be announced at 9:30pm!


Below are some of the items being auctioned. More gifts are “in the works” and I will be sure to update my list once they are confirmed.

• Red Sox Tickets (Fenway Stadium) – 4 seats in section 14 row 5 vs. the Tampa Bay Rays, Friday, May 25 (7:10pm) ($250 value)

• Fitcorp Fitness Center - 1 Month Gym Membership ($85 value http://fitcorp.com/)

• Prana Power Yoga (Multiple Locations) – 2, 5-Class Vouchers ($65 value each http://www.pranapoweryoga.com/)

• Back Bay Yoga (Boston, MA) - $25 Gift Certificate (http://www.backbayyoga.com/)

• Balanced Health Massage Studio (Boston, MA) - $50 Gift Certificate (http://www.lifeneedsbalance.com/)

• Abielle Jewelry Studio (Brookline Village, MA) – 2 Jewelry Making Class Vouchers ($40 value each http://www.abeille.us/)

• Oleana (Inman Square, Cambridge) – Chef Tasting Menu for 2 ($108 value http://oleanarestaurant.com/)

• Pinkberry Frozen Yogurt – 2 Gift Packages ($30 Gift Certificate, Bag and T-shirt http://www.pinkberry.com/)

• Flatbread Company (Davis Square, Cambridge) - $40 Gift Certificate (http://www.flatbreadcompany.com/)

• Freedom Trail Run - 2 Vouchers for a Running Tour of Boston’s Freedom Trail ($35 value each http://www.freedomtrailrun.com/)

• SPIbelt - 1 Red Running belt ($20 value http://www.spibelt.com/)

• Brewsees - 1 pair of Brewsees 12'Oz'er sunglasses, a Brewsees Coozie and a "Real Men Pry" T-shirt ($60 value http://www.brewsees.com/)

• Healthworks Fitness Centers - 1 Month Healthworks Membership ($100 value http://www.healthworksfitness.com/)

• S&S Organics - 1 Homemade Gift Basket of Organic Beauty products, including face scrubs, essential oils and salve ($85 value)


Please e-mail me (Valerie.valant@gmail.com) or join the facebook event (http://www.facebook.com/events/382078658485738/) and invite ALL your friends! Let's get together to eat some food, drink some beer, win some SWEET items, and help raise money to support MGH in their fight against pediatric cancer!