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You’ve spent a season training for your big race. You’ve put in hours and hours on the road or trail, you’ve run your race, gotten your medal and posted your accomplishment on Facebook, Twitter and Instagram.

Now what?

First, it’s normal to have a bit of a letdown after achieving a big-deal-whoopie running goal. So much of your time and energy has been focused on getting to the start line that few of us spend much — if any — time thinking about what comes next.

What’s a runner chico or chica to do? That’s why I’m writing about the most challenging aspect of running right now for the Tuesdays on the Run link-up hosted by runner bloggers MCM Mama Runs, My No Guilt Life and Marcia’s Healthy Slice.

For me, it’s figuring out what to do after meeting a big audacious running goal, so I turned to my runner friends. Here’s what they said:

Kari: I’m new to running as of last October so I have some hefty goals ahead of me. With that being said, I started small and my race distances just keep growing. Is there really a limit? I truly don’t think so. Only thing that is limiting is our imagination and belief in ourselves. If a new runner sees a 100 miler in their future, I’d say “you got this” and encourage. Setting a new goal (signing up) is what has kept me motivated to succeed.

Erinn: Set another goal. A smaller goal — but still a challenge goal. Like best 5k (work on speedwork) or another fitness goal like pull ups, more paddle boarding for core strength, and all the while looking at other options. Word of mouth is the best way to ultra. If another runner tells you that “you’ll like this race,” heed their advice.

Shannon: I’ve both taken time off and just ran for health. I’ve also gone bigger and longer. Currently, I’m racing a lot, and I look forward to late November when I don’t have any more planned races. But the reality is that in November I’ll feel like I have no direction and I’ll feel lost, just like the last time I didn’t have any goal race scheduled.

Emily: I kind of just keep training for the next thing, even if it’s smaller than the big goal race, it helps keep me moving. Though, in autumn I don’t really need to extra motivation. The perfect weather is usually enough to get me moving because it’s just so beautiful.

Barb: I make a new goal after a big race. I already know what my next goal is, speed. I now know I can do the distance but now I want to get faster.

Janet: After the big goal, relax, enjoy the time and then get back to running. I run because I’ve experienced life when I couldn’t run and that sucks! So run because you can.

Corey: I’m typically depressed and irritable and eat non-stop until I sign up for the next big race. Running Grand Rapids marathon Oct. 23 which will qualify me for marathon maniacs, a goal I set for 2016. I’m looking now for my next big goal after that though, otherwise I’ll fall into winter holiday hibernation and gain 10 lbs.

Samantha: Bringing down the miles and giving our bodies a break is healthy. But … I’m scouring the Internet for upcoming races because I’m feeling crazy.

As for me, I haven’t yet decided what I’ll do next, whether I’ll be focusing on distance or speed, for example. But what I do know is that I’ll take a cue from my mentors Brandess, Janet and Shannon: I’ll be focusing on helping my friends reach their goals. Because that’s what I love the best about running: other runners.

What’s the most difficult aspect of running for you right now? Feel free to share your own blog posts below.

This week’s dinner menu

by lachicaruns on

menu ideas burger basket finalI’m back to regularly scheduled programming, running and eating better since last week’s recovery week after my friends and I ran the Woodstock 50K.

I even compiled a list of some of the best advice I’ve come across for Tuesdays on the Run.

What I haven’t done is do a good job planning our meals. Instead, I followed my own advice and pulled out a meal plan from another week. You can find previous weeks’ meal plans here, here and here. And you can always pull some new ones together.

As for this weekend, I’ve got an 18- to 20-mile run with my friend Vicki who apparently didn’t think that 50K was a good enough goal and instead also signed up for the Detroit and New York marathons.

It’s great to think that a long long-run is pretty routine. But it also reminds me that I need a plan for life after my big, audacious goal. I’ve spent close to a year leading up to Woodstock and I’m now a little rudderless. Not really sure what to do now. I’ll be sure to let you know when I decide.

Have you decided what to do after reaching a big distance goal? Did you worry about losing your hard-won mileage base?

Running advice roundup

by lachicaruns on

totr-running-advice-roundup

I’ve been very fortunate that running has brought many gifts, including a plethora of runner friends. In particular, I’ve been blessed with very experienced runner friends who’ve mentored and encouraged me.

Thanks to them, I’ve learned a bunch of lessons, often without going through the pain of making too many mistakes. As part of today’s Tuesdays on the Run link-up hosted by runner bloggers MCM Mama Runs, My No Guilt Life and Marcia’s Healthy Slice, I am sharing some of the best running advice I’ve gathered. Be sure to click on the hyperlink to read more:

I can no longer say I’m a newbie, but I continue to need my runner tribe as I continue on this journey. Hopefully, you can learn a thing or two as I do.

What’s been some of the best running advice you’ve gotten? Feel free to share your post here if you’ve written about this topic before.

Yup, it happened today. I used a popsicle stick to smear Vaseline on a guy’s nipple.

You see, I volunteered at the Capital City River Run with my running group, Team Playmakers. It was at mile 9 for the half marathoners; mile 22 for the full marathon. The weather was perfect for standing around, handing out oranges, M&Ms, pretzels, Gatorade and water. Too warm for running, really, so a lot of the runners coming through were on the struggle bus.

ccrr-table

Great set up to volunteer for today’s race.

But we thoroughly enjoyed helping runners — or at least giving them a few words of encouragement — as they came through.

A welcome sight for most runners: paper towels dipped in ice water.

A welcome sight for most runners: paper towels dipped in ice water.

Everyone helped out, including some friends who ran their races then came back for the fun. I was inspired by so many who kept running or walking, even when they were obviously suffering.

My friend Vicki came back to help after she finished her half marathon.

My friend Vicki came back to help after she finished her half marathon.

I even got to run for the last four miles with my friend Angela who was running her first full marathon. She was hurting. She was miserable. And she probably wished she were anywhere but on that race course.

Yet, she just kept going. All the way to the finish line.

Angela killed that race course.

Angela killed that race course.

In the end, she and our friend Dena celebrated their accomplishment: they joined the marathoners club.

Dena and Angela join the marathoner tribe.

Dena and Angela join the marathoner tribe.

As for the guy and his Vaseline-needing nipple. He was on mile 22 of his marathon when his chaffing got so bad that he stopped by our table to see if we had Vaseline. I went to hand him the stuff on a popsicle stick when he lifted his shirt, pointed to the spot and I, well, swabbed it.

He thanked me and ran off. It’s not what I had in mind when I signed up to volunteer, but I did say that I wanted to pay it back for all of the people who have helped me during all of my races. Can I consider that debt paid now?

Have you ever needed Vaseline for race-day chaffing? Have you volunteered at a cheer tent? What’s the weirdest thing you have seen on a run or race?

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This 44-year-old just ran for more than 31 miles through trails so muddy that moving forward felt more like skating than running, hills steep enough to leave her winded and for so many hours (more than 10) that just about any GPS watch would have died. Just a week after doing the Run Woodstock 50K, I’m still a bit shell shocked but pretty darn proud of myself and my runner friends who took on this challenge.

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Rain = muddy trails.

Through all of that, I learned a few things. Things that I hope will help anyone new to running longer distances or even someone training for their first ultra marathon:

Trust — and follow — the training plan. I happen to have a one-track mind, so printing off a training plan or putting all of the runs on my calendar and scratching them off helps me stick to the plan for weeks on end. This was probably the most important thing I did to prepare to run such a long distance, just four years after I began running using the Couch to 5K app. I was tired and sore for a few days after the race, but I also recovered quicker than I have for previous 26.2 mile runs.

Run Woodstock map.

Run Woodstock map.

Ultra-marathon aid stations are the bestest. My ultra runner friends pretty much dangled the promise of potato chips, soda and M&Ms as the incentive for us newbies to sign up for the race in the first place. The spread (which also included cheese sandwiches, pretzels, fruit and other yummy food) did not disappoint. This particular race had aid stations every four miles, allowing us to break the 31 miles into more-manageable goals, which makes for a great head-game strategy.

The Run Woodstock utra marathon aid stations served as a huge incentive to keep going.

The Run Woodstock utra marathon aid stations served as a huge incentive to keep going.

The volunteers are even better. Aid station volunteers are more akin to a NASCAR pit crew. They approached us, immediately helping us find just the perfect treat to give us a boost, talking about the course and in one instance, even giving their socks off their feet to a runner who was struggling with blisters.

Charlotte, an experienced long-distance runner, raised our spirits.

Charlotte, an experienced long-distance runner, raised our spirits.

Your body will rebel. Rain and mud can leave one’s feet soaked, meaning a high chance for blisters. Water retain was pretty common, giving several of us the tell-tale sausage fingers. I’m not sure how to address this in the future, but I suspect I need to take in more salt and fluids, both.

Sausage fingers.

Sausage fingers.

The drop bag is better than CatsTo get the full 31 miles, this race had us run the same loop twice, meaning we could have a drop bag at the beginning and also halfway through the loop. I was fortunate enough to have Brandess’ tips for packing a drop bag, so I was prepared. When we found out we could have two bags, we included a fresh pair of trail shoes and socks in the bag halfway through the course, allowing us to switch out shoes for the last five or six miles. My feet and mood were both grateful.

I cut up plastic binder dividers, wrote my information on them with a Sharpie, and tied them to my drop bags so I could find them.

I cut up plastic binder dividers, wrote my information on them with a Sharpie, and tied them to my drop bags so I could find them.

Runner friends will see you through anything. Not only did I get to run with the best runner friends in the universe, but a couple of our friends who didn’t even have a race traveled with us, cheered us on, took lots of pictures and video, and even helped one of us change out of her shoes after our ultra. Yes. Seriously.

Our friend Michelle helps one of our runners change out her shoes after the race. Not pictured is our friend Janet who cheered all of us and recorded the day's events for posterity.

Our friend Michelle helps one of our runners change out her shoes after the race. Not pictured is our friend Janet who cheered us on and captured the day’s events for posterity.

You are stronger than you thought. I may have felt better than I thought I would, but running for more than 10 hours took a toll on my body. I was tired and hungry. I just wanted to take a hot shower, eat all the food and go to bed. But my body did carry me through 31 miles without failing me. Our friend Vicky got hit by a falling branch. Shannon was stung by a couple of bees and picked up an unfortunate case of poison ivy. We saw 100K and 100-mile runners who were barely shuffling along. But we all kept going and met up at the finish line.

My friends Shannon and Vicki finishing the 50K, even after getting hit by a branch, stung by a bee and getting poison ivy.

My friends Shannon and Vicki finishing the 50K, even after getting hit by a branch, stung by a bee and getting poison ivy.

Our friend Corey stuck with Melissa to make sure she finished her first 50K.

Our friend Corey stuck with Melissa to make sure she finished her first 50K.

There’s no miracle recovery cure. I rested a lot the day after the race, but made sure to stretch, use the foam roller and put my legs up the wall. I also drank tons of water and took Aleve on the second day, typically my hardest post-race muscle-pain day. The closest thing to a cure, however, is a sports massage, which inevitably gives me fresh legs. Ahh, relief.

While most of my familia and friends thought I was nuts for attempting my first ultra marathon, the whole event was a huge success. I’m not yet committing to my next one, but I am certainly glad that I got to this one and hope it inspires you to sign up for your first 50K if it wasn’t on your radar before.

What have you learned from running your longest distance? Feel free to share a blog post if you’ve written about this topic before.