Have you ever trained months for a marathon and then when running the race, you hit the WALL? What should you do? Slow down, push harder or drop out? 

When you have trained for months for one race, it is tough to call it quits. Most runners know that pain toleration is a big part of distance running and we prepare ourselves for it. But regardless of how much pain we can tolerate, almost every one of us has hit the marathon wall at one point or another.

This is no surprise if you think about it. When you are giving a race your all and exerting your body to the max, it is only natural that you hit a point where your body can no longer go at that speed. Therefore, your body forces you to slow down. And as you slow down, your body gets beat up and out of its comfort zone – a feeling that often lasts for the remainder of the distance to the finish line. 

Fortunately, the only time I hit the marathon wall was during my first marathon… I guess I got it out of the way. This race was in 2002, and it was at mile 21 of the ING New York City Marathon that I started going slower and slower. At the very end I almost walked to the finish line – finishing in 2:12:35 after being on 2:08 pace for the first 21 miles. But although my body forced me to slow down, I did not throw in the towel during the race. I was proud to finish – even if it was not a pretty sight. Both of my parents were at the finish line and I vividly remember my mom telling me not to run marathons anymore because she saw me in excruciating pain. The race had officially kicked my butt.

This tough introduction to the marathon running did not discourage me though. Instead, it taught me to take the conservative approach every time I do a distance race. Since then I have finished most of my marathons in good spirit and good strength. 

Recently I ran the same NYC marathon again and it was huge day for me. I was extremely proud to achieve my personal best time out of the 15 marathons I have run. This was also the only race where I stopped twice, considered dropping out, and then continued to the finish line. I told myself “I have worked too hard to stop and not finish. I am going to get to that finish line, no matter what- even if I have to walk.”  Apparently, it worked.

In running, as in life, we do experience setbacks, and we have to collect our thoughts and start moving forward without feeling sorry for ourselves. The marathon is different from other running events in that it keeps you humble every time, no matter how many of them you run.  It is guaranteed to be different and challenging, each and every time. And while proper preparation will vastly improve your performance on race day, the key is remembering to be patient. You don’t want to ruin all of the preparation you have done by going to hard in the first 18 miles of the race. We all get anxious at the start and feel good and strong, but remember, you want retain as much of this feeling as possible at mile 21 and beyond.

It is also important to remember that just because you’ve hit the wall, all is not lost. When we hit the dreaded wall, we need to dig deep to why we are running to begin with. We need to bring our mind and soul to the present moment and ask ourselves why we are doing such a race. This isn’t to say you should keep going and do more damage if you are seriously injured. Rather I want to challenge you to think in the moment and to push your body to the limit. You’ve worked so long for this day and sometimes it is helpful to remind yourself of this journey. Think about how challenging it was to find the time to properly train for your race. Remember how hard you ran the many, many distance runs you did for practice. And keep in mind that all along, you’ve known the race day would be the hardest part of all. Now that you are here, do you really want to throw in the towel? Or is there a small part, somewhere deep inside of you, that has the strength to keep pushing on? If you can tap into that part and go on at a pace that is safe for you, you’ll probably feel a huge sense of accomplishment.

And if you can’t continue on, don’t make this race define your running career. We all have bad incidents that we would like to forget. So instead of beating yourself up, move forward to the next race and hope you finish with good strength (or that at least enjoy the process until the marathon wall finds us again….).

I am often asked if I train alone or with people. That question is usually followed by, “Is there is someone who can keep up with you?”

The answer is, I have enjoyed running with people ever since I was in high school. I like the interaction and being able to talk about what I’m seeing while running, rather than just taking a mental note.  Even more so, I like learning about my running partners. As we run, I get to know these people and hear about their lives and their families. I often ask them about siblings, where they live, and their significant others. Usually the dialogue goes back and forth, but there are always some people who prefer not to chat when they run. In these times, it is just nice to have someone to pace with since running alone can be lonely.         

One good option for finding people to run with is joining a training group. I am fortunate that my group, the Mammoth Track Club, has a mandatory team practice at 8:30 am everyday - no matter what the weather is. And even if I was tempted to sleep in and wait for it to warm up to run,  I have three little girls (5.5, 3.5 and 1.75 years old) who get me up early - whether I want to or not.  I am lucky to have this motivation though, because it gives me ample opportunities to run with new people and change up my training. Even when the run I need doesn’t coincide with the groups plans, I often still join them . There is almost always someone doing something different than the rest of the group.  Someone coming back from injury or someone in transition from off-season. 

On one such morning recently, I was able to run with Mike McKeeman (who is starting to get back in his training after his break from Chicago Marathon) and Bobby Curtis who was running the ING New York City Marathon with me.  We went for about 8 miles together. And then, because I still had bit more to go, I ran alone for the last two miles.  Even though, it was much more enjoyable running with Mike and Bobby, sometimes you’ve got to do what needs to be done to get ready for big races.  If that means taking off by yourself for a few miles, you have to do what works for you.  You can’t afford to wait or hold back for a training partner because he or she will not race the race for you.  So don’t be afraid to go out on your own when need be.

When I do run solo, chances are the experience is a little different for than it is for you. You see, on my crucial intense days I have someone on a bike to help me with pacing and fluids.  I have been fortunate enough to have many people help me in this area, such as, Dirk Addis, Coach Bob Larsen, Coach Terrence Mahon and Rita Klabacha who helped prep me for the 2011 ING New York City Marathon.

But they aren’t always there. On the occasions that I am all by myself, I focus on my goals and visualize of what my next race will be like.  I do of course use music (hence my love for the Sony Walkman W series that has been my trusty running mate for awhile now).

Whether you run alone or with someone, the important part is that you are running. If you need someone else to motivate you in the beginning of your training, then make sure you find someone. And if you prefer to run solo, than that’s more than fine too. Find what works for you, because in the end, it is your training and you should enjoy it. 

Growing up in San Diego, I didn't have to deal too much with adjusting my training during the winter season. However, three plus years ago, when I began living full time in Mammoth Lakes, I had to learn to adjust quickly. Not only did I have to change the way I dressed for a run, but I also had to learn how to prepare the house for the winter weather so that I could keep my muscles warm and loose even when it was freezing outside.

The key to achieving this is being organized ahead of time. Long before winter kicks in, I prepare my house. This means putting up snow posts, turning off my sprinkler systems and stocking up on firewood. I also make sure I have easy access to all my cold running equipment. I keep a designated drawer for my beanies, gloves, half-tights and long tights, so that when I need it, it is easy to find.

It also helps to always be prepared for the unexpected. Even in months that are traditionally warmer, I keep a pair of gloves and a beanie in my backpack, just in case the weather changes suddenly. 

When it comes time to actually get dressed for a winter run, I begin by checking the temperature when I wake up so I can plan what to wear while I’m having a tea or coffee. I usually subscribe to the theory that it is better to be a little warm than cold so that my muscles stay loose and I minimize injury. The key is to stay warm without wearing your whole closet and in order to do so, you have to be selective. You’ll want to test out different options and eventually identify your favorite warm running clothes so that you can run feeling confident that you are prepared.

Once you’ve selected your gear, you’ll want to have a clear plan for where you are going to run and how far you are from your next meal. In the summer, we all get spoiled running close to where we live. However, in the winter it is more likely that we’ll have to drive somewhere to find a place where the weather effects are less intense. Personally, I have to drive 40 miles one way to get to a place where I can train without the hindrance of the heavy snowfall in Mammoth. Being close to an hour’s drive away from my home and having a workout routine that may take a couple of hours, I have to plan when I will get my meals. Usually, I have and use fruits, PowerBars, and my Generation UCAN drinks to fuel my body between meals and workouts. 

Another challenge with training during winter months is finding the motivation to go outside in the cold. My best advice to you would be to just embrace the weather and find aspects of it that you may enjoy or think of ways in which it could be worse. Keep in mind, the toughest thing about running is putting on your shoes and going out the door. But if you can get past this first hurdle and you are properly prepared, you will return with great sense of accomplishment & feeling good about your self. Ultimately that is what running does for everyone, including myself.

While all this preparation may seem like overkill, it is imperative to get you through the winter months. If you are not adequately dressed and you get cold, you can easily quit on a workout or give it less than your best. Similarly, if you do not fuel your body appropriately, or find a good route, you will be tempted to stop the first chance you get. So plan ahead when it comes to your clothing, transportation, and food in-take, and you’ll be able to make it through training during the winter months just fine. 

After participating in the sport of running for almost two decades, I have had hundreds of memorable moments. While there are many obvious ones to choose from (the Olympics, winning the 2009 ING Marathon…) below are three of my favorite stories. I chose these to share with you because each taught me a little bit about myself and about racing. Hopefully, they’ll inspire you as well.

Memorable Race Story #1

I always liked being a front runner since my freshman year at San Diego High School. That’s when my first memorable story occurred during the Woodbridge Cross Country Invitational. It was a course that looped twice around the campus and on the second time you had to cross over the bridge. Since I was 300 meters in front of the other freshman runners, the person who was giving directions thought I was actually part of the last group and pointed me the wrong way. 

I ran that way for a while and the only reason I figured I was going the wrong direction was that my older brother (who also was on the team and warming up for the senior class race) saw me going in the wrong part of the course. He said, “you are supposed to be on the other side of the road across from the bridge.” I didn’t have time to react, so I ran back (tracing my steps) and kept pushing to the finish line. I did not win the race. In fact, I finished in 10^th place. Not bad, for someone who had to run an extra 600 meters!

Once I realized I was off the course, it would have been easy to stop and get ready for the next race. Instead, that is when I learned “Run to Win”.  It is not about just winning the race, but pushing your body to the limit.  And a fun fact from that race - the guy that ended up winning was Devin Elizando, who was my rival throughout high school and my roommate and teammate at UCLA.

Memorable Race Story #2

The second memorable race story comes from when I was freshman at UCLA and also included Devin Elizando.  The race was the Reebok Grand Prix in 1994 in Provo, Utah and it was a cross country race at altitude and with snow. The women’s race was before us and we were miserable waiting for the girls to finish because it was freezing and we were not ready for the weather by any means. We are spoiled by southern California weather!

When it was finally our turn to run, the cold had truly set in. The race went, I finished in 5^th place, and they ask for my name at the end….my lips were so frozen that I could not say my full name “Mebrahtom”  I couldn’t even say my nick name “Meb.”  On top of that, I had to ask Eric Peterson, an assistant coach at the time, to untie my shoes laces because my hands were so numb I couldn’t do it myself. This race was a reminder to me to never underestimate the environment. 

Memorable race story # 3

My last memorable story comes at the 2000 Olympic Games during the 10,000m finals. When I was 300 meters from the finish line, I saw Paul Targat and Haile Ghebreslasie were in a head-to-head sprint to the finish. I could not help but look at the big screen in front of me and watch this historical finish. I was so engrossed in the moment that I temporarily forgot I was racing in the same event. It was an incredible finish by both of them.

Some people passed me while I was watching the race on the big screen but I didn’t care, I knew this was a historical finish by two athletes I looked up to. Once I saw the finish, I resumed my focus on my race and caught one of the guys that passed me while I was distracted. I was happy and excited to make the 10,000m final and finish 12^th during my first Olympic Games. However, after I finished the race I set a personal goal…to be on the podium at the next games (which I was when I received a silver medal for the marathon at the 2004 games). This story reminds me to have fun running even when you get lost and to always set goals for the future

Keep on running.

For a runner, your shoes are quite possibly the most important piece of equipment you own. That’s why making sure they are in good working condition is so important. The key is to find the right brand and the right fit, and then to make sure you replace your shoes before they get too worn down.

Being an elite athlete is a big honor in that you never have to worry about the cost of shoes. This privilege has allowed me to try out many different shoes and styles to ensure I am running with the best tools possible. I am currently training in the Skechers Go Run shoes and helping Skechers develop their line of running shoes. But regardless of the brand you go with, if you are a distance runner, you’ll need to replace your shoes often to make sure your knees and shins are getting the support they need. Here’s how you know when the time has come.

My first tip is to keep a running log and track the total miles you run.  The estimated mileage per shoes is 400 to 500 miles, so use your log to give you a general idea of when you should begin thinking about a new pair.

However you can’t rely solely on the log. In fact,the best indication you need to change shoes is to look at the bottoms and see how worn they are. When the sole has become worn down, you aren’t getting the support and it is time for a new pair. For those of you training on soft surfaces like I do, the bottoms of your shoes may not clearly show the impact of the miles you’ve run. In this case, check the tops and the sides for holes.

Another key indication that you need a new pair of shoes is if you start getting aches and pains in the lower legs or on the side of the knee. If you have been wearing the same shoes for a long time and you get stiffness, it is time to change to a new pair. Personally, I usually get a new pair of shoes every three weeks. When they arrive, I run a consecutive 350 miles in just one pair. I then get a new pair, even if it has only been three weeks, and I use the first pair for my short evening runs. After another three weeks they will be retired from use for training purposes and the process will start again.

Luckily, most of you won’t go through shoes quite this quickly. It is more likely that you will range from needing 2 -6 pairs a year. Although this can be an expensive investment, it is an important one. Happy feet means many more miles!

During my running career, I have competed in events ranging from 400 meters (on my high school relay team, of course) to the marathon (42 kilometers). While I ran some middle distance events in high school and college, my professional career has been as a long distance runner. So how do I prepare for these 5Ks, 10Ks, half-marathons and marathons?

For the 5K and 10K, the preparation is very similar.  To train for these events, I now run 90 to 100 miles a week.  But to put this in perspective, I “only” ran 70-80 miles a week when I was training for these events in college In college, I was a very committed athlete, but academics were always my top priority. I have gradually increased my weekly mileage throughout the years.    

I can imagine that you are also a dedicated athlete, but have to balance your running with a full time job and other important commitments. So when reviewing my weekly training schedule, please do keep in mind this is my full-time job. But while your weekly mileage will be less than mine, keeping a similar pattern of workouts should help you improve your speed and fitness.

Monday: I go for an easy 10 mile run to recover from Sunday’s long run. On this day I am not concerned about how fast I have to run; I am just covering the distance. This usually takes me one hour to one hour and ten minutes.

Tuesday: Tuesday is intervals day. This means I am concerned about my times, to the second. On this day, I start with a 3 mile warm up and 8 by 100m sprints before I start my core workout. My core repeats workout adds up to be 5 to 6 miles and is comprised of one kilometer to one mile repeats, such as 8 X 1k or 6 X 1 mile depending on where I am in my training cycle. I follow this up with a 3 mile cool down.

Wednesday: To recover from the hard session on Tuesday, I do another easy 10 mile run.

Thursday: Another interval session day, but shorter and with more intensity (about 400 to 800 meters). I typically, run three sets of 4 X 400m or 6 X 800 meter. This pace is usually faster than the race pace I am preparing for.

Friday: I go for a 10 mile recovery run. On Friday, most of the workforce is excited to complete the workweek, but for me it only gets tougher. NO weekend off for me.

Saturday: Another hard session at 8:30 am. I typically run 8-10 miles of tempo (very hard effort at close to race pace and nonstop). Before the run I do my usual warm ups: 3 mile run, 8 X 100 meter sprints and after I run 3 miles as a cool down.

Sunday: As most people sleep-in or lounge and get ready for brunch, I go for my longest run of the week, which is 20 miles if preparing for a 5K and 10K.

As I get ready for a half or full marathon race, I change the workout a little.  My weekly mileage goes up from 100 to as high as 130 mpw. My week for Half and Full Marathon would look like this:

Monday: I start the week off with an easy 10 mile run.

Tuesday: Tuesday is my only repeats session of the week, so I have to focus on quality and speed work.  I usually run 6 -8 X mile repeats or 3 X 2 mile repeats.  I am definitely going for time on these workouts.

Wednesday: I go for an easy 10 mile run and push another 5 miles hard in the afternoon.

Thursday: Another 10 mile easy run, where I am not concerned about time.

Friday: This is my bread and butter workout when preparing for a half or full marathon. I try to go 10-15 miles at close to race pace. If I can do three weeks of these sessions, it gives me confidence I am ready to roll on race day.

Saturday: I start my weekend with 10 miles in the morning. If I have a 25 mile or longer run scheduled for Sunday, I will take the afternoon off. Otherwise, I run 4 to 5 miles in the afternoon session.

Sunday: If I am getting ready for a half marathon I would just work up to 20 miles for my long run. However, if preparing for a marathon, I run 20 -28 miles nonstop.  If everything is going smoothly, I like to cover the marathon distance to give me confidence that my body is ready going into the race. For example, three weeks before I won the 2009 New York City Marathon I ran 27 miles over the mountains of Mammoth Lakes. It took me 2:42 and it had 1,900 feet of elevation change. After this workout I knew I was ready. I believe that practice the best self-confidence builder.

As you can see, I run on a daily basis and sometimes twice a day, but this isn’t necessarily required for a first time racer. There are two key elements to determining the appropriate training schedule for you. One, you need to set realistic goals. And two, you have to be willing to sacrifice your valuable time and resources to accomplish these goal with a gradual approach.

I have been fortunate enough to compete in the sport of running for over 21 years.  My first competitive race was in Balboa Park as a freshman with the San Diego High cross-country team. Through hard work, discipline and dedication, I have been able to take my running talent to the highest level of the sport: the Olympic Games and World Marathon Majors. Now, I am focusing on preparing for the 2011 ING New York City Marathon and making the 2012 Olympic Games in London.

Even though the competition in high school and Olympics are at different levels, excelling at each level requires the same effort and preparation. The secret to good pre-race preparation is to focus on yourself and no one else. Keep doing what you have been doing in training and do not make sudden and significant changes. If you change things once you get to the competition site, the likelihood of things going wrong increase significantly. You sacrificed too much to try something new on race day or race week.

One of the reasons for my pre-race success is my attention to details.   I always keep the same routine because I experimented for years to find the approach that works best for me. I set realistic goals, prepare extensively and execute on race day.

Here are some tips and a little insight on what I do to prepare for race day:

One of the most common questions I get from recreational runners is about what food to eat before a race. When it comes to what I eat the night before a race, I have to be extra careful because I have a very sensitive stomach.  Therefore, I try to keep it simple and easy.  Ever since my high school days, my pre-race meal has been spaghetti with meatballs. If I cannot find spaghetti, then I have to go to plan B: lasagna or rice.

There have been times where I couldn’t find my top options. In these instances I have learned to be flexible and to hope for the best.  I usually try to ask the hotel or people around the area for suggestions regarding restaurants or simple meals and then take their recommendations.

The thing is, when you eat out there are risks, even when you make a recommendation on how you want things cooked. You can never know for sure how your stomach will react. In fact, I got food poisoning twice during my long running career. Once in college at the NCAA Championships and the second time was at the 2006 ING NYC Marathon.  All the hard work of 3-4 months of training just went down the drain. I was taking Pepto Bismo at the startline of the race, and ended up stopping to use the restroom 5 times during the marathon. 

When it comes to race day, I usually have my breakfast next to my bed.  I often put homemade bread or a bagel with honey on my bedside table so that when I wake up I have it ready to go. By simply planning ahead I avoid wasting valuable rest time. This is convenient as most races are very early in the morning and I don’t want to have to prepare a big meal or wait for a restaurant to open.  This is just an example of doing what you can to control as many variables as possible so that you can be in your comfort zone before the race.

Outside of food, you can control most of the elements that go into a good performance such as the stretches, drills, warm-up, getting a good night’s sleep and race tactics. When it comes to stretching, I usually do the core muscle stretches for the hamstring, calves, quad and Achilles.  I tend to stretch more as it gets close to the race because I want to be loose and limber. But stretching doesn’t just happen the day of. During race week, I cut my weekly mileage from 120 mpw to 50-50 mpw and spend a lot of the extra non-running time doing more self-stretches or seeing massage therapists.

In addition to good race prep, a good luck charm never hurts. For me, I like to wear the same socks for my races and these are not the socks I use in practice. When I travel, I make sure to keep my race socks in a nice place and close to my racing shoes. 

After all the stretching, eating and good luck rituals are done, there is nothing left to do but head to the starting line. I love the feeling of being ready to compete and listening to my favorite music to get in the zone. I usually listen to up-tempo music like Living in America and The Eye of the Tiger. This helps me to get a good vibe going while I warm up for 21 minutes and do my last few stretches. At this time, I do my usual drills routine - eight 100m strides to get me going on a fast pace.  

At that point I am confident that I have done all that I can do to prepare. From wearing the right socks, to stretching, eating the right food and being in the right frame of mind, I know I have done my homework and am ready for the test. Bring it on!