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Cynthia O’ Halloran: Juggling Balls and Running Fast

Ontario-native Cynthia O’Halloran is 46, works full-time, has two small children and a husband that works most nights. And did I mention she is an amazing runner, too? She is the author of Balls in The Air, a blog which relays her experiences at juggling life’s many priorities.

Cynthia completed the Goodlife Marathon last year in Toronto; and despite the dreadful weather conditions, she qualified her for the Boston Marathon. Read more about her remarkable training and race experiences below. Congratulations and I looked forward to meeting you in the Bean Town this April!

When did you decided to run a marathon? Which marathon?

I’ve had this burning desire to return to the marathon scene about 4 years ago.  After child #2, I started running again and surprised myself at a few local races to see that my speed was about the same as it was 10 years earlier.  Like any junkie, I wanted more and more.  I was running and racing and comfortable with the half-marathon distance.   Two summers ago (2010), I decided that I needed to get that marathon bug out of my system and went for it.

What hiccups did you experience along the way?

Confidence.  I was running well and was exactly where I wanted to be until about 2 months before the Hamilton Road2Hope Marathon in November.   My family was busy, work was crazy and I was worried about having the time that I needed to commit to meet my goal.  I didn’t just want to run; I wanted to run well.

So, I bailed on Hamilton.  I wanted more time to experience the long runs.  I looked at the marathon schedule for spring and picked The Goodlife Marathon (Toronto, May 2011) because it was close to home and the timing was right.

Even then, I waivered off and on all through the spring.  In fact, I didn’t even register until 2 weeks before Marathon Sunday.  I had a good long run on that Saturday before, patted myself on the back and registered that afternoon.

What were your low points during training? What did it take to overcome them?

I thought I was being really careful to stay injury-free; I was stretching all of the time and having a monthly massage.  One Friday morning, though, I woke up with a really sore ankle and I was certain that it was from my ankle muscles being overworked the day before. Two days later, I joined my running mates (read male) on their long runs alone. My ankle was still tender but I went with them anyway and sucked it up. By Mile 17, my already tight ankle was hurting and, a mile later, I had to let them leave me.

That Monday, I started physiotherapy – 2x a week – to heal, not sure whether or not I’d be able to finish my training.  That was the lowest point.

During your training, did you have any special “tricks of the trade” that helped – including gadgets you used, journal you might have kept, meals/snacks that helped you on long runs?

I’m a bit of a purist when it comes to running – no Garmin, just an old, non GPS, Nike sports watch.  My mates carried Gatorade and I’d use that if I was with them; otherwise, I fueled with water only and stayed away from gels and supplements.

I did invest in an iPod shuffle – nothing fancy – in March and used that through the last month (perhaps just 2 or 3 long runs). When Marathon Day came, I ran without it for the first 23K and plugged myself in for the last 18K.  It was exactly what I needed.

How did you manage to juggle training with your work and family responsibilities?

I got everyone on board.  My sons, then 5 and 10, were involved in planning my runs so that they wouldn’t be upset when I went out on my own.  In warmer weather, my oldest always rode with me (he was a great camel during summer heat) and I had my youngest in a baby jogger during spring, summer and most of the fall.  Running was a part of our family life, so much so that there were many days that I didn’t feel like running and they’d take me out.

Wednesday night was (and still is) my run night with my running partner, Shawn.  He and I would do a tempo or intervals together.  This was a consistent part of my training and my boys never complained when I left with him and leave them behind. Having that accountability to someone else was great for me and it helped deal with the trials of leaving the family.

I was fortunate at work in that I had very supportive administration.  Twice a week, I’d run during lunch and get back with just enough time to stop sweating, wipe down (love Baby Wipes – if NASA can use them, so can I), and get back to business.  Running during daylight hours, away from family and “escaping” from work made a huge difference.

Tell us about race day. What was the experience like?

In mid-May, we sometimes have to worry about heat.  Not that Sunday.  It was a high of 6C, rainy and windy – absolutely miserable….

At the 6K mark, when I was already wet and cold, I revamped my goal: have fun. I decided to thank the volunteers, show appreciation for the spectators (and there weren’t a lot, due to the weather, so they really needed to be appreciated) and smile for the camera guys.

During the second half-marathon, it was much colder and windier, so I kept reminding myself that it was all about having fun. At about the 23K mark, I pulled over to the edge and pulled out my iPod, sensing that I was probably going to need a distraction soon. “Start listening early,” I told myself. “If you get into the music, you may not notice the rain.”

Well, I did notice the rain, and the wind, and every kilometre mark from there to the finish but the tunes did help keep me going. I hit 30K at 2:31 – still on pace – when The Boomtown Rats started I Don’t Like Mondays, my favorite song from high school. My pace picked up significantly and I heard Garmin Graham, my running buddy, pulling me back to my 5 minute kilometer pace, and he held me there for the next 12K. At 32K, Dr. Randy told me the race was just starting and, at 33K, my arms were starting to feel numb; the cold was starting to get to me.

When I next stopped for Gatorade, my forearms and fingers were tingling. “Keep running,” I said, “so that you’ll generate more heat.” By the time I got to University Avenue, 4K from the finish, I couldn’t feel my forearms; I could barely hold onto a water cup.”

To make things worse, the last 4K were uphill – not greatly so, but uphill enough to be intimidating. Then, at 40K, it happened: I stopped and walked – not while drinking to make sure that Gatorade went into me instead of on me – but walked for the sake of walking. But my tunes continued to play, I was urged on by a stranger and I caught a glimpse of Queen’s Park – the sign that the end was near. To Garmin Graham’s dismay, I picked up my pace and propelled myself towards the finish line.

I crossed the finish line at 3:35:40, almost 25 minutes better than my BQ time.

What did you learn about yourself through this marathon experience?

The Goodlife Marathon represented the changes that I’ve gone through as an individual in the past year. I’ve learned to make time for myself, which also means that I’ve learned to ask for help and to accept offers of help from friends. I’ve learned to accept that things may not go according to plan but staying focused will keep my goals in sight. And I learned that by digging deep, I had the courage that I needed to keep going with my training when, most simply put, life just got in the way.
The marathon is not just a 42.2k race. It is the reward of months of hard work and determination; it is the fun that puts things back in perspective and gives us balance.

Have your running habits rubbed off on your little ones?

Both of my sons are very supportive of my running.  This coming summer is going to be a challenge as my youngest can now ride on two wheels and has gone as far as 5 miles when I run.  Those are 5 slow, frustrating miles for me.  I really hope that he can pick up the pace this summer and let me chase him; it’s a great speed session for me and fun for both of us.  My goal is have him riding 8 miles at a good pace for me by the end of summer 2012; he’s the kind of kid who will probably be able to do it.

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-1.html

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-2.html

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-3.html

Related articles

• Moral Support for a Marathon (heavymedal.wordpress.com)
• My Spring Half Marathon Training Plan (carlybananas.com)
• Chasing Pavement (newlyeverything.com)

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The Secrets to a High Energy Day

I’m looking forward to the AFC and NFC championships this weekend. And though Tar Heel Hakeem Nicks is one man I’m excited about, I’m also cheering for Ray Lewis, especially after reading a recent article in USA Today entitled, “Hungry for Another Title, Ravens’ Lewis Watches Diet.”

This article disclosed a few things Lewis consumes before noon, including a protein shake, egg whites, an apple, two gallons of water and a bag of “A.M.” supplements. He eats only fish and vegetables, hasn’t eaten pork in 12 years and has eaten beef twice during the same time span. He doesn’t drink soda or eat bread or sugar — except for small exceptions, according to the article. No cheeseburgers or chips, he professes to treat his body like a temple. And why? So he has the necessary fuel to outlast men who are younger and faster than he.

And though my hunger for competition is pretty much relegated to finishing another Boston marathon without getting injured, I have witnessed this effect of fueling up to feel good, for running and living. In my heftier post-college days, I worked out regularly but ate poorly (not to mention all the beer I drank). No matter how much sleep I got at night, I rarely had enough energy to avoid the afternoon sleepies deluging my day.

Twenty five years later, I’m convinced I have enough energy to keep up with someone half my age. Unless, of course, I was afflicted the prior night by loud snores, dog bathroom breaks, night sweats and Luke visits, which sadly happens more than I would like to admit.

Whether you’re eating to fuel a good workout or to keep your head up at your desk, keeping blood glucose levels close to normal are helpful. Here are a few tricks to keep your energy level up, all day long.

Eat a balanced diet. If you eat crap, you’ll feel that way – all day. More balance means more macronutrients to break down and give you long-lasting energy. The USDA provides an interactive calculation to determine your needs, but a loose guideline is:

• 45% to 65% of calories eaten should come from carbohydrates
• 20% to 35% of calories eaten should come from fat
• 10% to 35% of calories eaten should come from protein

Don’t skip meals. There is nothing worse than having no fuel to sustain your energy level throughout the day. Skipping meals throws off your metabolism and is simply not good for you. And for all of you who say, “Breakfast only makes me hungrier,” my recommendation is to eat it anyway. In the long run, you’ll feel better!

Don’t over-caffeinate. There’s nothing wrong with a cup of coffee to get you moving in the morning, but drinking too much causes energy surges and lulls. Avoid the addiction and drink lots of water instead!

Avoid an all-carb diet. This predicament is particularly problematic in the morning, because many breakfast foods are high in carbohydrates, e.g., cereal, oatmeal. Muffins, scones and sweet rolls are even worse offenders because they contain lots of sugar. Many of these foods have a high glycemic index, meaning they cause an immediate spike in blood glucose levels. You’ll feel satisfied for an hour or so, then tired and hungry soon afterwards (and maybe irritable, too).

Think protein! Add some protein, and healthy fats, to the carboyhydate mix – or as I like to say, food that “sticks” to the bones.  Protein takes longer to digest and has a lower glycemic index, thus supplying a steadier stream of energy. In the morning, add some peanut butter to your toast or walnuts to your oatmeal. Drink protein shakes for snacks. Beans and many vegetables high in protein are good additions to your lunch.

Don’t over-indulge at lunch. Too much of a good thing leads to a bad thing – the afternoon sleepies. Not only does quality of food affect your blood glucose level, but so does quantity. Play it safe on both fronts.

Watch the sugar. Though many complex carbohydrates (e.g., a baked potato) have a high glycemic index, soda, candy and cookies are more obvious culprits. They may taste good going down and give you a quick energy burst. But just wait! The energy lull is soon to follow.

Eat dinner earlier. Not only will this give you more time to digest what you ate, but you’ll sleep better, too. The last thing you want is an energy buzz – right before bedtime!

Related articles:

• Carbs and the Glycemic Index. (barbsfitublog.wordpress.com)
• Diabetic Diets : Foods That Fight Diabetes (blissreturned.wordpress.com)
• Why are high glycemic foods bad for me? (zocdoc.com)
• Glycemic Index (sweatpantsandeggplants.wordpress.com)
• Do you cook one-pot meals by the food’s Glycemic Index number or its ORAC value? (examiner.com)

Image via Wikipedia.

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Local Hero Jenny Tobin Wins Again

Boise native Jenny Tobin just added another trophy to her mantle – and $10,000 check to her bank account. This time, she won the world championship Spartan Race, an international racing series in which participants run, jump over 8’ walls, crawl under barbed wire fences and leap over fire, just to name a few of the obstacles. To catch a glimpse of Jenny’s triumphant Spartan performance, click here .

I recently caught up with Jenny to find out more about her many athletic feats, starting with her first, almost 40 years ago.

We’ve only just begun

Jenny’s athletic career started at a young age — 3 ½ years old, to be exact. She lived in California at the time, and was one of only kids her age who could make it across the pool in one lane. Did this foreshadow her future as a professional triathlete?

At first, it didn’t look that way. She played soccer in her early years, and excelled to a level of playing year-round on a travelling team.

When she moved to Idaho in junior high, however, she was forced to explore other sports. At the time, there was no soccer team in Kuna or Meridian. And though she swam for a year in high school, she pursued volleyball, basketball and track instead – all of which she either started or starred. In fact, she went on to run cross country and track in college, and played a year of basketball as well.

Despite this early success, Jenny’s parents never pushed her to do any athletics – they only supported her in her choices. She also admits with pride, “My dad was my biggest fan growing up.”

Time to tri

After college, she qualified to run in the Olympic Marathon trials, running a personal best of 2:48. It was around this time that she got serious about triathlons, too. She spent two years – from 1995-1997 – trying to make a living solely from race winnings and endorsements (as an amateur triathlete and pro duathlete). Later, from 1998-2008, Jenny was a professional triathlete. Also during this time, she taught Physical Education in the Boise School District. As Jenny shares, “I never made a living solely from racing, as this is difficult to do. My earnings were supplemental and really only paid for my triathlon addiction.”

During this 15+ year racing career, she participated in a variety of races around the country, including Ironmans (full and half), XTERRRAs, Olympic length triathlons, adventure races and marathons. A self-motivated individual, Jenny describes her desire to compete, “I think I’m a persistent little bugger! When I feel good in a race, I’m happy and fast – fortunately, this attitude can win races.”

Her career highlights include two-time Top 5 XTERRA Winter World Champs, Ironman Utah Champion, Powerman Colorado Champion, Bogus Hill Climb Champion, and three-time Top 5 at XTERRA World Championships.  Jenny even married a world-renowned endurance athlete, Michael Tobin.

A “minor” setback

A typical summer schedule might have included an Ironman one weekend, a woman’s challenge the next. Following these, she might serve as crew for one of Michael’s races. After spending 19 hours in a car, she might then participate in an XTERRA tri. In fact, this was her exact schedule when a swollen calf slowed her down.

What could have been a big scare in 2002 turned into a minor setback for Jenny, thanks to her podiatrist friend who knew that a swollen calf wasn’t to be taken lightly. Jenny was diagnosed with two DVTs (deep vein thrombosis) and eight PEs (pulmonary emboli). She has a blood clotting disorder called Factor 5 Leiden. According to Jenny, “I spent a week in the hospital trying to un-clot my system so I could try to live a normal life.  I was told by a number of doctors to take Coumadin, an anti-coagulant, for the rest of my life but opted not to do so. Now, I have to be careful about certain things that I do.”

One of these cautionary measures is wearing compression socks to workout and work. Also, Jenny isn’t supposed to sit for long periods of time — which usually isn’t a problem except when she travels. She has to be very careful to avoid dehydration and shouldn’t participate in races that might preempt this condition (although she admits to a few events in which she competed that might not be doctor approved!).

And then there were two (more)

Despite her bout with blood clots, Jenny claims that children, along with entering her forties, have slowed her down more than other life challenges. Rather than spending her weekends travelling around the country, she elects to enjoy the time with her 4 and 7-year olds instead.

She has recently taken up the sport of tennis for fun, and was rewarded for her efforts by being bumped to USTA level 4.0. Apparently, it’s hard to defeat an endurance athlete!

Par for the course

When she was racing more competitively, most of her training consisted of “double days.” Today, she only does them occasionally. However, she also admits that tennis “doesn’t count” and she rarely takes a day off.

A typical week looks like:

• Bike trainer, 3 days/week, 40-60 minutes/each
• Running, 4-5 days/week
  • 1 long run on the weekends, 1 ½ hours
  • Rest of the runs, about 45 minutes, ranging in pace depending on if she is running hills or doing intervals
  • Swim, 1 day/week,  1500 meters

Small in stature, Jenny is naturally muscular, a build conducive to her active lifestyle! She also lifts weights occasionally, though used to be more systematic about it before kids. She also teaches PE, and will often join the kids on sit-ups, push-ups and pull-ups, all of which came in handy when training for the Spartan race.

Eat it up

When training and racing, Jenny eats a fairly “normal” diet. Since her spouse doesn’t eat red meat or pork, she rarely does either. Most of their at-home meals are one-dish in style, consisting of chicken, fish, vegetables and grains (e.g., rice, pasta). In the summer, they do a lot of grilling.

She does not live by carbs alone, and likes to include a healthy dose of proteins in the mix.

Next on the horizon

Jenny is not sure what the future holds. Last summer, tennis tournaments conflicted with her triathlon schedule; but she hopes to participate in one or two this year. When asked if more Spartan races might be in the mix, she hesitated. “I injured my back and arm in the recent race, and I’m not sure I want to take the chance of being sidelined.”

Her favorite thing

Given a repertoire of talent, I asked Jenny about her favorite event. After stopping to think for a moment, she responded: “Probably not adventure races, unless I’m on a winning team! But my favorite? I’d probably say XTERRA races. These races are only 3-4 hours in duration and they don’t wipe you out afterwards. Longer races like the Ironman tend to set me back a couple of weeks. Not to mention, I love being outside running on trails.”

Whether she’s running the trails in Boise, Idaho, swimming laps in the pool with her daughter, or serving up another ace on the tennis courts, something tells me that Jenny will be doing it well for many days to come.

And I can’t wait to see what’s in store for her children.

Thanks to Jenny for taking a time out to share her story. Hopefully, I’ll see her out on the trails (though she’ll likely be passing me!).

Photo courtesy of XTERRA Planet.

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Compression gear for runners: Help or hindrance?

Last week, I gave a little background on compression clothing, starting with those lovely panty hose I used to wear in the 80s. I also shared some of the possible performance and recovery benefits that running shirts, tights and socks might offer.

Though research is still a bit sketchy on these benefits, particularly those that pertain to recovery, I thought I’d share the opinions of other runners and athletes.

Jenny Tobin, Former pro-triathlete,  Olympic Marathon Trials qualifier

“I wear compression socks because I had 2 DVTs (deep vein thrombosis) and 8 PEs (pulmonary emboli) in 2002 (I have a blood clotting disorder called Factor 5 Leiden). I spent a week in the hospital trying to unclot my system so I could try to a live a normal life.  I was told by a number of doctors to take Coumadin, an anti-coagulant, for the rest of my life but opted not to do so. Now, I have to be careful about certain things that I do.

I think I would wear the socks if I didn’t have a medical reason, as they definitely keep my legs fresher and the swelling way down (I used to swell up pretty badly by the end of the day).  I teach PE and am on my feet all day long.  I wear them every day and don’t think I could make it at work without them any more. Believe it or not, I sleep in them, too.  I know a number of triathletes and runners who wear them while racing. I don’t have statistics but feel like they help me a lot, even if they don’t offer the same advantages for everyone.

When I raced triathlons competitively, I wore a skin suit to reduce drag in the swim and bike but also to help reduce the “jiggle factor” on the run. I have read studies that show the jiggle factor to be somewhat significant to counteract. Thus by reducing it, you can experienced an improved performance.  Though I can’t prove it, I did feel better running in my tri suit than just plain running clothes.”

Cynthia O’ Halloran, recent Boston qualifier, author of Balls In The Air

“I love my compression socks.  I have to admit that I was doubtful at first; the first few times that I wore them I felt a bit like The Happy Hooker.

Through the winter, I didn’t wear them during my long runs, but I always wore them that night and the next day to help muscle recovery.  I’m a teacher, always on my feet, and my legs never felt tired after a long run.

In May, when I ran Toronto’s Goodlife Marathon, I wore Running Skirts compression socks.  Admittedly, I was still worried about the stares that they might cause, but I was more concerned about finishing the 26.2 miles comfortably.  It was really cold that morning (5C, which is about 45F) and the rain and wind was brutal.  I felt a blister squish around 33K, but by the time I finished, there weren’t any bubbles appearing elsewhere and the one that popped wasn’t problematic at all.  The compression socks were great that day.”

Now, I wear them during long runs and races.  I’m not sure if I’ll wear them through the winter; it’s cold and I like a warmer sock in the sub-zero weather of Oakville, Canada.

I haven’t tried compression tops or pants – interested but they are expensive.  Maybe when I win the lottery….”

Allie Gabriel, runner, doctoral candidate, author of The Constant Pursuit

“I actually do not use compression gear very frequently. However, I have used CEP compression socks (in hot pink! so fun!) periodically when I am experiencing calf soreness. I actually credit them with helping me rebound from my calf strain back in 2010.”

Christopher Zimmer, marathon runner, my running partner

“I received my compression sleeves as a gift, so I figured I better try them out! I only use them for runs over 15 miles to help relieve the aches and pains.  When I reach any distance over 20 miles, my legs definitely feel less fatigued if I have them on. In addition, my recovery is quicker when I use my compression sleeves.”

Keith Hinson, Ultramarathoner and Ironman triathlete, author of self-named blog

“Although open to debate…..I think they are good. Compression clothing offers warmth, joint support, and arguably fatigue prevention.”

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Compression gear for runners: hype or help?

If you think about it, compression technology has been around for quite some time.

I remember my life being dependent on wearing these lovely things when I had my first job at the bank.

Given that I was much heftier back then, I took advantage of the control top variety.

I’m not sure when they got to be so stylish.

Or colorful.

Or therapeutic. After all, isn’t the same pair of hose I bought back in the 80s?

Wow! How quickly did a pair of hose go from being a necessary evil to a fashion statement to a product that is physician recommended!

Now it seems the technology has converged on the running industry.

Sure, we have been wearing tights for warmth and minimal support for decades. Remember when I confided about the lovely pair I wore well into the new millennium? They looked something like this:

Now it seems manufacturers have compressed those tights a bit more, expanded the product line into socks and tops, and made a few health claims. Accodring to Adam Chase of Running Times, the range of benefits includes: enhanced muscle stability, reduced muscle fatigue and soreness, and increased endurance; improved temperature regulation via moisture management and enhanced circulation; skin protection from UV rays; decreased risk of leg edema during travel; and increased removal of lactic acid.

But has research proven any of these points?

According to Coach Jeff of Runners Connect, the answer is, well, maybe or maybe not. On the perfomrance front, it appears that compression clothing enhances aerobic threshold and increases VO2max (maximum capacity of an individual’s body to transport and use oxygen during incremental exercise , which reflects the physical fitness of the individual).

Recovery is a different story, however. Though athletes of all types propose their recovery is quicker, research suggests there is no significant difference in post exercise lactate clearance, heart rate or blood flow for athletes that wore compression gear and those that did not.

But I didn’t want to stop here. I decided to interview a few people who use compression clothing and get their thoughts on the matter.

Stay tuned next week to hear what they had to say.

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