Happy Monday kids! And when I say kids you can be 3 years old or 73 years old – we’re all kids at heart !

In the USA it is Thanksgiving week and food temptation abounds! And maybe that time of year when working out gets put on the back burner. Why throw away all the hard work you just did for the past 11 months? NO! Don’t use the holidays as an excuse to slack.

Pro tip: sign up for a race taking place in January 2012.

Personal application: perhaps you need a little kick in the pants. Well, I aim to please. Yesterday, I officially signed up to run BACK-TO-BACK marathons. Saturday, Jan. 7, 2012 AND then Sunday, Jan. 8, 2012. Two states. 26.2 miles x 2. Glup.

Mississippi Blues Marathon in Jackson, Miss., on Saturday, Jan. 7, 2012.

BankTrust First Light Marathon in Mobile, Ala., on Sunday, Jan. 8, 2012.

I’m currently training for my second 100 mile ultra marathon (Rocky Raccoon 100) and I need the miles. So what better way than to run two marathons in a weekend? I think it’s genius, but that’s my humble opinion .

So what January 2012 race (or fitness class or other fitness goal) will you sign up for? If you need ideas, you just let me know!

REMEMBER! Don’t use the holidays as an excuse to slack!

When I was training for my 1st 100miler in 2009 I kept you informed via this site PLUS videos. Partly because I got questions on what my training was like and partly because when I am 80 years old it might be fun to show my grandkids what grandma did way back when.

So. Here we are again. November 18, 2011. I am once again embarking down the 100 mile (that’s running folks) training path once again. Once again I will be attempting to run 100 miles on Feb 4, 2012. I officially registered for the race on November  7, 2011. Glup.

I just ran 2 marathons in 7 days and feel effing fantastic. I have 77 days till D-day. My goal is to get to the start line of Rocky Raccoon 100 mile ultra HEALTHY. I will have a lot of travel in these next 77 days so I will make REST a key part of my training. I have a couple of marathons, potentially a back-to-back marathon weekend the first week of January and the rest is all about staying injury free and strong. Both physically and mentally.

AND with everything I do, I’m not just running 100 miles for the hell of it. I’m praying and hoping to get 100 kids sponsored in Africa for/with Team World Vision. 100 miles. 100 kids. Would you consider sponsoring a child in Africa so they can have clean water, HIV/AIDS prevention and care. nutritious food, etc? I sponsor a child in Africa and I can’t wait to meet her someday!

Will you also help the children in need? Contact me for a child sponsorship packet or go directly to here. In the box where it says “athletes name” if you can please put mine (Sarah Stanley), that would be great (World Vision keeps tally of this number of the kids I will get sponsored). I want to see this goal fulfilled just as much as I want to complete my 2nd 100miler. THANK YOU!!

So, here it is. Nov 18, 2011. I ran 10 miles, rode 15 miles and did an hour of yoga. I feel great. And that’s saying something given that it’s almost the end of a pretty grueling year. I am grateful to God for giving me another day on this earth to make a difference.

Peace, sweat and love life!

Time and time again I hear (and see) people who don’t take training for a marathon seriously. **Note: for the sake of this article, we will focus on marathon training, but the basic principle of training applies to all race distances.

And yes, the title was picked for a reason – so you would read this . Lighten up!

Somehow, there is a preconceived notion that you can imagine your way across the 26.2 mile finish line. While it is true that running (a marathon) is 91 percent mental, there is no substitute for solid training. Especially for your first marathon.

While you may hear of training programs that only have long runs of 14 or 16 miles or a few months of training or perhaps someone who just ran their first marathon on little to no training and BQ’d (Boston Qualified). Well runners, let me assure you that is not the majority of  marathoners out there. For some of these “training programs” the runners have been running for years and have been dedicated to it. 

And the other red flag for little training is injury. Cramming in training and long runs in a few weeks is a recipe for disaster. Or injury

We live in world of instant gratification. We want the success without the hard work. We want everything in the least amount of time possible. We want things NOW.  We want the 26.2 medal without putting blood, sweat, tears and sacrifice into it.

Sure, you might be able to inch your way along the course, survive and cross it off your bucket list. But is that really how you want to feel?

There is no substitute for training. Be it in marathon training or life. You have to put everything you have into it. Do you really want ___? Or are you just going about life (and training) with a lot of excuses, ifs, ands and buts?

Have a marathon coming up? Get on the wagon and train. Get in your long runs. Eat right. Drink H2O. Be disciplined. Be passionate about your marathon! Be passionate about life!

The definition of training according to dictionary.com is: ”the process of bringing a person, etc., to an agreed standard of proficiency, etc., by practice and instruction.” Yep, practice. You probably didn’t want to hear that. But, oh, how true it is.

It’s getting up day after day, perhaps when the rest of the house is still asleep. When it’s cold, hot, rainy or perfect out. You see training isn’t optional, it’s pretty much mandatory for living life. And marathon training.

And you know what? When you put your heart, soul, mind and everything you have into training, you will have a feeling that you won’t be able to describe. You will know what it really means to train and cross the finish line. With a smile. The satisfaction of a job (run) well done. And perhaps a few tears of joy .

Photo by: lizbadley

We run for lots of reasons. For causes/charity. For peace. From bad memories. To give others hope. Perhaps for love. Or maybe to prove something. We run to overcome.

We run to deal with grief. We run to celebrate milestones. We train in the snow, heat, rain. We deal with injuries. We set PR’s. Or we have bad races that make us wonder why did I even start. We run to overcome.

Our training and racing might be hardcore . Or maybe we are a weekend warrior. We run through personal pain. We run to deal with sadness. We run to find food. We run to find change – be it a penny on the ground or to bring awareness to a cause we are passionate about. We run to overcome.

Take Meb Keflezighi, he didn’t even know he was a runner til high school. In fact he didn’t even know what a “marathon” was. He ran as a kid in Eritrea. He ran to hide so he wouldn’t be killed. He ran to find food.  He ran to overcome.

He saw his parents sacrifice for him & his (10!) siblings. Meb lived through a war-torn country. He remembers the day he became a United States of America citizen and how proud he was to be an American. He always ran with his faith. He ran through injury. And harsh criticism. He ran to overcome.

Meb ran in the Olympics. And oh yeah, got SILVER in the Athens Marathon (2:11:29). He ran to become the American world record holder in the 10k. He ran to WIN the 2009 ING NYC Marathon. He ran to overcome.

Meb is a talented & gifted runner. But he just didn’t go out one day & start winning races. Major races for that matter. It took days, months, years to earn some of those races. He faced setbacks. Major injury. And happiness – he has a beautiful wife and three beautiful girls. He had disappointment along the way. Running isn’t perfect. Life isn’t perfect. But he ran to overcome. And so can you.

The story of how Meb ran to his victory’s is truly amazing and inspiring. It makes me wish I could run a four minute mile. But even if I can’t,  his story has encouraged me to keep running to overcome.

How will you run to overcome?

Sarah Stanley is a professional endurance athlete and when not running can be found taking a ice bath or enjoying a square of dark chocolate. Stay in touch here.

Disclosure: Sarah Stanley was asked to review the book & received a copy to do so.

We all have heard the phrase “pain is weakness leaving the body”. I hate this phrase. While we should push ourselves beyond the point of comfort, we shouldn’t be stupid. **Note: there is a difference between emotional pain, telling yourself you can’t pain and thinking you can out run heatstroke “pain”.

I have seen many a runner (new and experienced) make the mistake of thinking that because they pushed through pain, they are warriors. This is partly true. There is smart pain and then there is stupid pain.

Right now, the East coast is in a heat wave. Better know as #heatOMG. Hey, we will find anything to complain about! At any rate training runs/rides and races are not taking a break. Many people will hydrate. However, hydration is only part of the equation. Many people forget about another crucial element: core temperature. You can drink all you want, but that won’t help your core temperature. Hyperthermia (read this) and dehydration are two different things. Know the difference.

A person can hydrate & consume electrolyte’s and do everything “right” but it won’t help when your body overheats. And when that happens, pray that you have help nearby, because you will need it. Feel dizzy or lightheaded? This is your body telling you NOT to push it. You are overheating. Stop. Get help. An ice bath saved a runner at a hot race some years ago. It may save your life too.

So, if you are running or racing, please be smart. Stay hydrated. Stay cool. Walk more then you are used to. Don’t push the pace. If you are a new runner, take it easy. Tell someone where you will be running. Wear RoadID. To help regain essential minerals lost during a run (or ride) drink some Pedialyte. It has a perfect balance of sugar, electrolyte’s, potassium and sodium.

Don’t be a hero in the heat. Learn when to back off.

One last point, if you see someone in need of help, stop and help them. Even if they say no.  Yes, you may miss your PR, but you could save a life.

Run smart. Run safe. See you on the trails!

Photo by: Felix Francis

It must be Summer. Not because I have been sweating just standing still, but because the number of heat related questions asked to me, has been off the charts. “How can I beat the heat?”. “How do I run in the heat?”. “How can I stay cool?”. “Can I just bake cupcakes instead?”. While the later does sound tempting, it probably won’t help you in running. 

Here are 6 ways to beat the heat.

#1) Early Bird Gets the Shade. The best way to beat the heat is to run early in the morning. I encourage people to run before work as a general rule of thumb, but when you are trying to stay cool, running in the early morning hours is a good habit to get into. Yes, that might be running at 5:01am. I promise you’ll be a better person when you finish:)

#2) Get used to it. If you are training for a half or full marathon, chances are that you will be running in heat and the sun on race day.  So don’t avoid the heat completely. Your long run on the weekend will probably encounter some of the sun/heat, so consider that good prep for what could happen on race day.  

#3) Stay cool. Wear moisture wicking clothes. I know I harp on this a lot, but I am still seeing people wear cotton T-shirts/shorts. While cool (no pun intended) for the casual outing, it is not what you want to be wearing to run in (or any exercise for that matter). Take yourself to a running store and invest in some “technical” running gear. Also, wear a sweat band or a running cap. A cap will help shade you from the sun beating down. If you are a guy without hair, then you’ll probably really appreciate this. Getting a sunburn is no fun! Personally I detest sweat in my eyes. So in addition to wearing a running cap, I also carry a washcloth. I wipe the sweat from my face & eyes. While probably physiological only, I think it helps. I also have been known to dunk it in a river or whatever water source I can find while running [ultra marathon]. Also, protect your eyes, wear sunglasses

#4) Stay Hydrated! This doesn’t mean start drinking water 29 seconds before a run. Or start during a run. You can’t cram hydration. Hydrate through out the day. Carry a water bottle with you everywhere you go. Also, make sure you are getting enough electrolytes. Try Smart Water or AquaHydrate. Don’t over drink. Don’t under hydrate. A good rule of thumb is to make sure your urine is the color of lemonade. A sweat test is also a great indicator for how much water you should be drinking. Most likely you’ll need more then 8 glasses a day in the Summer. 

#5) Move. If you don’t like the heat, move to a different climate in the heat months. Maybe you’ve always dreamed of going to Australia, then maybe the Summer is your chance to make that dream happen. Probably not possible for 99.9% of us, but we can dream, right?  

#6) Adapt. Back in the day, people didn’t have AC. Depending on your living arrangements, turn off the AC. I recently heard this tip from another running coach. Yeah, the first week might suck, but when race day comes, you’ll be 90% ahead of the other people toeing the line.  

Exception: If you are training for an ultra marathon, heat training is most likely a part of your plan. But that’s a topic for another day.

For more sarcastic running wisdom sign up for the monthly “not your average” e-newsletter here. 

Photo by jurvetson

If you read yesterday’s article, you now know what an ultramarathon is AND isn’t. Here are some nitty gritty training tips.

#1) Adapt.  Every body is different. What works for one person, may not work for you.  Some ultra runners run really high miles (85-140miles/week). Others run 25-50miles/week. Depending what distance ultra you are training for, depends what your weekly mileage is. For a 50k, it probably won’t be much more then training for a marathon. Maybe a longer run of 22 or 23 miles. For a 50miler, 100k, or a 100 miler, probably the main thing to remember is this: time on your feet. You could be on your feet anywhere from 8 hours to 36 hours. That’s a lot of time! For the majority of you (myself included) you won’t be running the ENTIRE time. That’s when you walk. Rule of thumb is to walk the hills. Become a great walker. Seriously. When I ran my 100 miler, I believe one of the keys to my finishing was that I knew how to walk. It may sound less than inspiring, but trust me, it will pay off in the end. Also, remember, “time on your feet”. For a long training run of 28-36 miles, make sure you include some walking time. If it is a lot of hills, you shouldn’t have a problem with that:)

#2) Not just running! It’s important to have strong legs, butt and core – no matter the distance you are training for. Incorporate one leg squats, reverse lunges, butt kicks, and walking lunges in to your training. Bridges are also a great exercise. Try them on a ball, take it to the edge and use one leg at a time. Plank and side plank are really great (and body shaking) core exercises. The key is not to stick your butt in the air, but to keep your neck and back in the same line. Don’t let your hips sag!

#3) Balance Baby! Running on trails will quickly test your balance, or lack thereof. You can’t always  prevent a fall, but you can prepare for one. Yoga poses are really good for balance. One of my favorite poses is table top and extending opposite arm and leg. Hold for 3o seconds. Then switch. Tree pose, Eagle, Warrior Three and Boat are all great for core AND balance.

#4) Nutrition. Nutrition. Nutrition. If you don’t get it by now, nutrition is key. Use your training runs to test out what GU, Gel, Shot Blocks, liquid, solid food works for YOUR body. Remember what works for your training buddy, may not work for you. One thing you don’t want to do is finding out on race day what DOESN’T work for you.

#5) Be Flexible. Be Patient. Be Smart. Did you just start running? Ran your first marathon and you are hooked? That’s great! But a word of caution. Going from running 26.2 miles to 31 miles, 50 miles, 62 miles, or 100 miles is no joke. It is a long freaking day(s). I believe the more running years you have, the better. Your body has adapted to running over a period of time and “gets it”. If you start going after the longer distance to soon, your body may react by getting injured, fatigued, or tired. Run a few marathons, then start entertaining the idea of an ultra.

#6) Commitment. If you think training for 26.2 miles is time consuming, try training for an ultra. If you have family, make sure it is okay with them. Long runs will take up a good portion of your weekend. It will require dedication. It may mean getting up at 3am to run 30miles before 9am so you can take your son to soccer practice. It means getting a good night of sleep. If you typically go out on Friday/Saturday night, you should probably reconsider.

An ultramarathon is more then checking your sanity at the door, it’s about running smart for a freaking LONG time.

Stay tuned for part 3 . I’ll cover gear and training/coaching.

Part 4 will cover nutrition (during race as well as pre/post race).

Part 5 Q & A (send yours to me: sarah [at] sarahstanleyinspired [dot] com

As always, make sure you sign up for the monthly e-newsletter. Personally promise you won’t be disappointed!

Photo by wanderingYew2

Got ultra on the brain? And by ultra, I don’t mean the beer brand. I mean running.

I have received a lot of questions on ultra running. Some from people who are training for their first one! So here is part 1 of a TBD part series.

What does it take to run a ultra? A lot of stupidity!  Kidding aside though,  it takes a lot of mental toughness, strong-will and a can do attitude. It’s also about being okay being by yourself. I think that is what separates running a marathon from an ultra. Running a marathon has crowds, cheer stations, girls kissing you (Boston Marathon), and oh yeah, special things like porta potties. Running an ultra typically is run on trails, so the only crowds are trees, deer, and hopefully no snakes. The woods serve as the bathroom. Seriously.

So, what exactly is an ultra? Besides losing your mind:)

First a definition. Ultrarunning/ultramarathon= a distance longer then a marathon (26.2 miles). Typical distances are 50k, 50miles, 100k, 100miles. Another definition could be to check your sanity at the door.

Where: Ultramarathon’s are typically run on trails as opposed to roads. Usually involves hills, rocks, boulders, crossing streams, creeks, rivers and encountering snakes, bobcats, bears, and even pretty things like flowers and snakes (not).

How:  Your mind. Oh and your feet/legs/arms help too.

When: Races always seem to be held during the toughest part of the season. So expect high heat temperatures,  rain, cold, snow, wind- otherwise known as hell.

Where: Outdoors. Trails. Mountains.

To run an ultramarathon you should be prepared to be self-sufficient.  You will be by yourself for long periods of time. Don’t carry everything but the kitchen sink, but make sure you have enough water/hydration and food/GU/Gel’s. A lot of my ultra’s I have run I have had to rely on the good graces of the people I encountered along my route. But they were an added bonus.

But for most ultra races, there are aid stations. AKA, an oasis in the woods. They are stocked with food, hydration, first aid (Vaseline, duct tape, tweezers, scissors, etc), and helpful people. Personally, my goal is just to make it to each aid station. Before the cut off times. If you don’t, you are out of the race.

Some ultra races have drop bag options.What it is not: a body bag. What it is: some of your favorite things. Like your teddy bear (kidding), socks, maybe a pair of shoes for a 100 miler, change of clothes (again for a 100 miler), food/hydration you use. This is probably the key thing. Most aid stations won’t have what you train with. So if you train with GU, Hammer, and other like products, make sure you have them with you. If you are Vegan or on a special diet, having the nutrition your body is used to, is key to running a ultra.

I have run a lot of distances over 26.2 miles and I have never used a drop bag. I have never used one during a training run, so I knew I would be okay on race day. If I can run 36 miles for a training run, then I can run 31 miles or 50 miles without such a luxury.

For a 100 miler however, I would recommend having a crew. Running 100 miles is no cake walk, so having all the support you can get is critical this race distance. When you have a crew they will have all the food, supplies, gear, special touches that you need. More on this in a future article.

Running an ultramarathon is a lot of hard work, blood, sweat, tears and conquering fears, but when you cross that finish line, man is it sweet. And the chair you fall into? Priceless.

Have ultramarathon questions? Send me email to sarah [at] sarahstanleyinspired [dot] com. For more useful running tips sign up for the e-newsletter. Happy trails!

Photo by Wolfgang

OMG!!! I really did it! I had NO doubt in my mind that I would finish the race, but when I actually came around the corner, saw the finish line and crossed it, I was in shock. Releaved. Happy. Excited. No longer a 100 miler virgin. (Yes, I thought about writing that line the last 10 miles:)).

It will take a few posts to fully do justice to the increadable feat of running 100 miles in 24:58. For now, I am going to answer some questions.

Q: How many pairs of shoes & socks did you use? ~ Jen

A: I changed socks only once.  I believe around mile 45. And regrettably I wore the same shoes the whole time. If I run this distance again I will change shoes. My feet REALLY took a beating. Ouchie!

Q: Were you surprised how much pain set in after? ~ Erica

A: I will admit, yes I was. I am usually able to bounce back pretty quickly, but 100 miles is NO JOKE. After the excitement of finishing then I felt (and saw) how much damage I really did to myself. The pain was intense for sure.

Q: Why were you not able to swallow? ~ Erica

A: Good question. I am not entirely sure why (maybe a doctor can help me out on this one). I think it had something to do with my auto immune condition. I have had this issue many times before. I was really hoping that it would stay away though! I was forced to drink & eat. Just was hard to do:)

Q: How did you keep your mind busy while running? ~ Amanda

A: Yes, what do you think about for 25 hours- STRAIGHT??!! My first thought was to make it to each aid station. My second thought was to remind myself not to die. Third, thought about how many life’s I would reach with what I was doing. Fourth, I thought of what I would do when I would finish. Fifth,  I just got in a zone (especially the last 50 miles) and kept one foot in front. Six, I thought about new business ideas. Surprise, surprise. Seven, I thought of all the people encouraging me. And I think a lot more:)

Q: What support did you have? ~ Sue

A: I will go more into depth on this later, but I must say I owe my finishing to my AWESOME friend Gregg. He was at every aid station. He took such great care of me. From ice cold towels for my head/neck to making me fluids (and forcing them down me) to asking me what I needed, to helping bandage my feet to cheering me on AND to also staying up for 25+ hours!!!  Gregg, let me thank you right now. You made my race a success.

Q: What was the hardest part of the run? ~ Jeff

A: It was the miles during the day. They sucked. It was 95 degrees in South Dakota and a VERY dry heat. I think miles 30-50 were the toughest.

Q: Did you know the recovery was going to be this tough before you started? ~ Fred

A: HELL NO!!! And I am glad I didn’t! I would have still ran it, but would have known what to expect after the fact:)

Q: How did you begin to trust yourself re: knowing when & what to eat while on long trek? ~ Amy

A: I had to trust Gregg and I also knew that if I didn’t eat or drink it would be very tough for me to finish. This is also where my training came in. I trained with food and fluids, it was time to trust that it would get me through. I also had to  have faith to change things up when the currant plan wasn’t working.

Do you have a question? Let me know! I will be happy to answer them!’

Photo by Bast

Where did the week go? Can it really be Thursday already? Another walk this morning. This taper thing can’t end soon enough!

I am happy to report that I have good running form. I went to a free running clinic tonight hosted by http://www.runningrehoboth.com/. They had a foot doctor there. I nearly fell off the treadmill from laughter when he said to me “so, you probably run about 60-80 miles a week”. I agreed with a shrug. He asked me when my next race was and he said “ok, I know you now. You are an athlete. Don’t need to prove it to us by that pace you running now”. I got off the treadmill:) I was told that I had good running form. I should probably change my shoe type. Too much motion control. I could be a better (and most importantly) faster runner if I would wear a different shoe! Music to my ears!

My friends, Andy O http://blog.andyobrien.com/ , Caleb http://bonkproof.com/ and Steve http://www.runbulldogrun.com/ better watch out. There is another speed monster in the house!!!

Photo by procsilas