Buzz
Welcome to Training Diaries, a new Mytour series chronicling my path to the 2023 TCS New York City Marathon. In this series, I'll share all the highs, lows, and hill climbs as I prepare for the world’s largest marathon. Leading up to the race on Sunday, Nov. 5, I'll dive into topics like proper nutrition, injuries and setbacks, treadmill hacks, wardrobe disasters, long run strategies, and generally reflect on what it really takes to cross the marathon finish line. I'm guided by a mantra that's both cheesy and spot on: A marathon is really hundreds of miles, with race day being just the last 26 or so.
Last week, I found myself all alone on the Williamsburg Bridge. That moment only strengthened my belief that while everyone thinks they're the star of the show, there's only room for one true protagonist. (Spoiler: It's me.) This mix of solitude and self-assurance is rare in New York, especially on one of the city's most frequented running routes. So, how do you get an entire bridge to yourself? Run in the pouring rain.
Sticking to your marathon training plan takes some serious mental grit, especially when the weather is miserable. I've trained for marathons in both spring and fall, meaning I've had my fair share of running through rain, snow, and the absolute worst—heatwaves. This year’s never-ending heat and humidity has me turning to the treadmill far more than I’d like.
When trying to decide whether to run in bad conditions, here’s how I approach it: (1) Endure the weather, (2) reluctantly take to the treadmill, or (3) skip the run and rearrange it for another time. Of course, my decision depends on the importance of the run to my training, which mostly comes down to how long it is. A short three-mile recovery run might be skipped if the humidity is suffocating outside. But if it’s an 18-mile long run, I’ll brace myself to face that brick-wall humidity for hours.
This decision-making process came from the mental back-and-forth I had early on Sunday morning. What was absolutely necessary: I needed to do a long run (anything over 13 miles), and the humid weather was a given. What was flexible: My pace and the distance. Even a shorter long run is better than no run at all. However, running slower meant covering fewer miles. As a general rule, staying on your feet for over three hours transitions from 'mental fortitude' to 'diminishing returns.'
Grasping the concept of diminishing returns is key. Using my most recent long run as an example, I reduced my planned distance from 18 miles to 15-16 miles, slowed my pace to something conversational, took plenty of water and walking breaks, and completed the run in just under three hours.
Determining whether a run is worth it often comes with experience. For instance, I’m happy to run eight miles in the rain, but a four-mile run in the heat is something I’ll reschedule. I mentally hit my limit on the treadmill after 10 miles. Running on icy ground is simply too risky. If I miss my shot at a long run after sleeping past 8 a.m., I make it a point to fit it in the following morning. And while cutting back a long run by a couple of miles allows me to stay on track with my training plan, skipping it entirely means I need to revise my schedule. Hopefully, these adjustments are rare.
Tips for running when the weather isn’t great
Here are some strategies for fitting in a run, even when the weather is less than ideal:
Run indoors. If you have access to a treadmill or indoor track, this is the easiest option when the weather is bad. Treadmills might get boring, but you can spice it up by doing intervals or adjusting the incline for variety.
Bundle up if running outdoors. Wear moisture-wicking fabrics to stay dry, or you might experience uncomfortable chafing. Consider using an anti-chafe stick (which I’ll discuss in another post). A waterproof jacket and hat are essential in the rain, and thermal tights and socks are great for colder weather. If visibility is poor, a reflective vest will help keep you safe.
Change your route. Look for areas with natural shelter, like tree-lined paths or buildings, to protect yourself from wind and rain. Stick to well-lit areas if it’s dark outside, and avoid trails that could become slippery or muddy.
Be flexible with your expectations and pace. Bad weather can slow you down, so it’s best to focus less on speed and more on just getting outside. You can cut back on your distance if needed.
Try the treadmill at the gym. Many gyms offer TVs or streaming services to keep you entertained during your run. Or, run to the gym, warm up on the treadmill, and finish your workout with an outdoor run.
Make it social. Plan a run with a friend. Having someone depend on you can provide that extra motivation to get out the door.
Think about cross-training. On particularly bad weather days, switch things up with a home workout like strength training or yoga.
Plan ahead. Rearrange your training schedule to make sure your long runs happen on days with better weather.
The key is to remain adaptable, keep an eye on the forecast, and have backup plans so you can continue running regardless of the weather. With a little preparation, you can stay on track and avoid skipping workouts.
By the way, a quick update from last week: For the 2023 NYC Marathon, I’m following the Hal Higdon intermediate 1 marathon training plan. It’s the perfect fit for me as a seasoned, yet slower runner who typically finds myself in the middle-to-back of the pack.
