10/27/09

Winning Attitude & Marine Corps Marathon Survey

These 2 surveys were in the official guidebook to the Marine Corps Marathon and I thought it would be fun for me to do the survey and share my responses as a follow up to the Marine Corps Marathon this past Sunday.


Pre race tradition?
Tradition in getting ready for a marathon includes pinning my bib to my jersey or shorts, setting up my clothes, GU, crumpling my bib, putting all the stuff on the bed and sometimes taking a photo of it. I also love to buy the race jacket
Current Running Shoe = Asics racing flat for marathons, Nike Voom for training
Must have Post Race Food = Starbucks Nonfat Latte ½ sweet vanilla
Song that gets me motivated = I've got a feeling - Black Eyed Peas
I never get sick of watching = Stargate Atlantis, SG1, SGU

What is your favorite MCM landmark? National Mall / The Capital
What is your favorite spectator location? The Pentagon
What is your most memorable MCM moment?
Seeing my husband Steve at 4 different locations!




What have you seen on the course that most inspired you?
Signs "Pain is Weakness Leaving the body" and this man in a regular wheelchair rolling himself up the major hills in the beginning of the race - wondering what the ride would be like for him on the backside of those hills!

What do you do with your finisher medals?
In a basket - hoping to be mounted someday soon - Steve has bought the oak and carving the handmade display.



Marathon Survey

Marathon Location - Number of times - Memory
2007 Chicago Illinois (2nd)
I wore my tiger ears and tiger tail as a follow up after running in the pink power ranger outfit the year prior... This year was the heat wave walking at the 20 without a clue, thinking how badly I ran and blaming my husband Steve for my lack of training, When walking to the restaurant and seeing all the people walking on a side street thinking there was another race, but to find out the race was cancelled and I was fortunate to finish.


2008 Nike Woman's San Fransisco,CA (1st)
Nike and Team in Training monopoly in San Fransisco, Early morning running in the dark past walkers out where there were no spectators (zoo), Flat finish, frustrating timing error because of the walker times.

2009 Vermont City Burlington (4th)3:19:59
Elite runner status, getting to meet all the elite runners and hearing their stories. Schuyler and Steve in the pre race talk decorating my water bottles. First Charity Runner and speaking to the group at the Hope Lodge - Being nicknamed the "Baller" and feeling like an elite runner.

2009 Marine Corps Washington DC (2nd) 3:16:07
Great expo time with Steve, shopping and then to Filene's Basement, Walking all over in the dark the morning before the race looking for the Determination tent in Charity Village. Running with Ann from VT and other women getting inspiration by others cheering for all the women. Running up the path to the Capital. Finish results messed up because my chip inadvertently was set off at 7:10 am and possibly being 1st in my age group despite severe stomach cramps and wanting to throw up. :)



10/21/09

I'm Famous again! Article in The Republican - Metro East Plus



A few weeks back a reporter (Bill) calls to interview me for an article in the Republican. I was very flattered as he spoke of the accomplishments he knew of where I had some great running results. I shared my blog and talked to him, answering his questions. Today - the Republican insert called "Metro East Plus" features the article / interview on the front page of the section.

It shares my passion for running, my recent results -- the fact that I am a top master runner in New England, etc. Very cool indeed. Best of all the article highlights my fundraising efforts for the American Cancer Society at the Marine Corps Marathon. I am very proud of my accomplishments including my fundraising efforts supporting the ACS mission of fighting ALL cancers and creating a world where more people can celebrate more birthdays. :)



10/19/09

Families Fighting Cancer - Family Highlights






Results from my creative fundraising idea to take portraits of local families slowly is catching on. I have 4 families that have said yes, and was able to shoot 2 beautiful families this weekend.... and including my own family - that makes 3!

It was so much fun to spend some time with the Courchesne Family at their beautiful home and capture their smiles! The O'Connell's were so happy to get together as a family, and although the rain continued to pour outside we were able to get some nice photos. All the beauty of the foliage outside makes us want to get together again and soon! At home having the same issues of getting out on the rocks before nightfall proved to be a family photo inside for us as well. Here are my favorites from the weekend! Enjoy!

Here is a link to the original posting that shows the fundraising flyer I created. If your family would still like schedule a time, my time is short for weekends, and the leaves are changing fast, but please let me know! $125 donation to the American Cancer Society toward my fundraising efforts for the Boston Marathon 2010!



Thank you for your support!

I'm Famous!

At least in my own eyes.... After going to the staff orientation pre season at Mount Snow this weekend many of the coaches said they saw my picture in the National PSIA magazine "32 Degrees" --- I knew that I had submitted a photo for the Last Chair section and it was a very cool photo of Murray at the top of the jump where he looks like he is holding up the freestyle athlete "mid-trick" - -

But not only was that photo in there with a nice credit to my photography, I am also in an earlier section called Locker Room Talk and they highlighted pieces of my interview - after I answered an email from the marketing department outreach from Facebook.

Here is the full interview and the scans of the feature in the magazine!
PSIA-AASI (USSA) Membership Interview --




10/18/09

7 days until the Marine Corps Marathon!

Counting down the last days... woke up to cold and rain and got in a 3 miler just to stretch my legs today. Last light week of the taper before the big marathon day... I leave Thursday morning for a work meeting in DC and Steve joins me on Friday. We are staying at the downtown Marriott and are looking forward to this trip and to a successful marathon.

My bib number is 34188 - although I am a little concerned it isn't ranked with the elite runners. I have found the ranking helpful in achieving my goals and will be doing some follow up this week.

My 3 goals for the race are:
"The planets are aligned and the gods are smiling" time:
3:05
What the heck, give it my all, dig deep, my half marathon times have been fast, so in all aspects of listening to Hal on the etraining from ACS Determination -- I am on -- think positive, find the energy bus that works, as Jon Gordon would head me in that upward direction and following the little engine that could model - now I just need to DO IT.

"Considering all my times and averages" this is a more reachable goal:
3;10
AND that it would be very fast! The begining is hilly and the end is FLAT -- so the terrain can work in my favor....

"Stomach issues in my last race with a little cramping has me worried about dehydration -- just need to follow a plan and have one last goal to reach for when I hit the finish."
3:15

Our plan for the week:
Tuesday - Our 2nd Wedding Anniversary!
Thursday - 9 AM - Nancy leaves for DC
Friday - 6 AM - Steve leaves for DC
Saturday - Expo and dinner with Judy & Tom
Sunday - Marathon Day
Monday - Fly home!

10/15/09

Families Fighting Cancer - Portrait Tips

Researching tips for my upcoming Portrait sessions and found these great sites with some pretty good tips:

9 Tips from Simple Mom


Photo Tips and Techniques

Mormon Chic


Digital SLR Website



Julie Watts Photographer - Bloggilicious


Nancy E Photography collection below:
Here is our family photo on the rocks last year --- I set it all up with the tripod for a great shot!
One of the Ogden Girls for Christmas and the MacKenzie Family at Easter.





10/12/09

12 of 12: The Birthday Bash!

7:30 am Today is Schuyler's Birthday Party and Schuyler runs into the room around 7 am to get us going, but needing some extra sleep I give him breakfast and head out for my run. Happy that I took the day off from work to prep for the party and spend some great quality time with my beautiful family. And that is where we begin, on this 12th day of the month. Here is today, in 12 photos....
.





8 am:
The fall foliage in the northeast is amazing and Oakley and I went out for our morning run in Belchertown, where there seems to be a horse farm of some sort on every corner. Shadow and Lakota at the bottom of our hill are the only names I know, but "we" say hi to all of them as we pass. A 5 mile loop run around Boardman Corner and home...








10 am:
Next to get the boat clean, we took it out for its last run yesterday and left it out to dry and clean for the am before bringing it to the Marina for winterizing tomorrrow. We had so many great rides on the boat this year on the Connecticut River and with Pam and family in Connecticut. Never enough time, but we plan on getting out more next year. The crazy rain from the beginning of the year really put us behind in days, but we did get some great skiing in!




11 am:
Steve & Schuyler spent a little time working the rope and puttinig in a zip line, but the logistics really didn't work to have it ready for the party, so we decided to take it down. We plan on getting cable and hope to put it up before the snow flies. It was fun playing with it and imagining a ropes course in the back yard... looking forward to that. We did get the big oak tree down yesterday and it really opened up the yard to be bigger than ever!







12 noon:
Jake is the first to arrive for the costume birthday party - gift in hand, great costume with mask - I have him and all the 21 kids to follow sign in with their phone number just in case! :) It was a good plan, because Owen didn't feel good and mom needed to come pick him up. The boys and girls ages 7-10 run around the yard playing swords, balls, swinging, volleyball and just had a great time with eachother. The donut eating contest where we put mini donuts on a string is always a big hit!




Lynne, Fab, Mary and Alicia's dad stayed to hang out and play with the kids and help me which worked out great. We had pizza, played tug of war and had them eat donuts off the strings and then cake! Schuyler LOVES ice cream cake and it was a hit! Presents were opened and goodie bags were delivered to each as they left with their moms and dads.




2 pm
Tug of WAR! So much fun to see the smiles and the kids pulling with all their might!




2:30 pm - Dan comes over with the rocket launcher and the guys set up the compressor with the water hose for some end of the party fun! Party is deemed a true success.



Happy Birthday Schuyler! The time flies watching our boy grow up!




3:30 pm- Cleaning up is always fun... Recycling the bottles, plates, forks and getting the garbage out to the garage... picking up the balls and the rope. The yard is clear again!

6 pm - Dinner time, we head to the store to pick up some of our favorite sirloin steak and a bottle of champagne to celebrate all our blessings of late. Between training, nutrition, Schuyler's party, soccer and more - life has been so busy... We need to stop and say thank you for our health & happiness.




A great day for celebrating!

That's my 12 of 12 for this month --- check out this link for more 12 of 12 from around the world!


10/11/09

Hartford 1/2 marathon - 2nd in age, 13th woman, 93rd overall



My blog for this race may be short --- having my mind on prepping for the Marine Corps Marthon and actually hoping to set a PR here was pretty intense. My nerves were going crazy.... couldn't seem to find the start line with more than 7000 runners and 3 races going on consequtively just made for a whirl wind of people not knowing where to send me, but I will call it my warm up. I met this really great woman and we chatted while waiting for the start and I had time to stretch in the front coral before heading out on the course.

I remember doing the full marathon and really thought this one was a flat one, but I am sharing the elevation map to show you -- it really was NOT flat. Oh well - no Personal Record (PR), but I was pretty happy with my result considering there were only a few mile markers and nothing to keep me in the pace I wanted. Only when I was 1 mile from the finish did I realize that I would not make the 1:28 goal I had set --- The hill at 10 was pretty steep, and watching the woman pass me during the last miles of the course was not fun at all --- my stomach cramped up and I just didn't have the push at the end.




It was a beautiful course, I love the race technical shirt, and the expo out on the park with all the vendors was a real fair like atmosphere. Whole Foods sponsored the food tent and there was free beer too! (Although I did not partake).

SEE below my results ---- NEXT is the Marine Corps Marathon - 2 weeks and counting!


Results from the Hartford 1/2 Marathon
Hartford, Connecticut
October 10, 2009


2nd of 205 in age Female 45-49
93rd overall
Gun time = 1:31:23*
Official = 1:31:20 6:58 per mile
3055 Nancy Peck-Cook - Belchertown MA








9/30/09

Applefest Half Marathon - 3rd overall woman!






Another gorgeous day in Hollis, NH - my second Applefest -- last year placing sixth overall woman, and knowing I could run it faster, we made the 1 hour 40 minute trek to New Hampshire. Schuyler was in the Belchertown Fair parade and spending time with his friends, so Steve & I dropped him off early with Lynne and hit the road.

My training has been right on track and I am feeling fast training for the Marine Corps Marathon. I have put in 3 - 22 milers... but haven't been racing much except a few mountain runs (which are indeed grueling)... I have dropped some weight with a renewed sense of diet and nutrition for fueling my body as well. So my goals were high.... I figured this could possibly be a PR for me and it really is a good gauge to wear I may be in shape for MCM. My goals were 1:28:00 (I had the pace chart printed and on my wrist from this great site).... and then to PR would be my second goal: 1:28:47, and then of course hopefully to beat last year's time of 1:32. See last year's RESULTS and story.

We made it to the location, got signed in, a very cool high tech long sleeve shirt (that a medium is too large - note to self - unisex shirts need to order a small). I did a little jaunt around the parking lot for a warm up and some quick stretches before this amazing soundtrack of the star spangeled banner. Then a few of my favorite hits that are on my playlist played from the Black Eyed Peas and we were on our way! I love the photos Steve took of me in the beginning and it is pretty cool that the Brightroom Photography folks got that same shot. :)

The course was a few different loops (that totally turn me around.... did I tell you that I get lost in a paper bag?) --- good thing the water stops were there and they directed me the whole way (thanking that this one was not in the woods!). There were about 3 hills and one in particular at mile 9 that went for a whole mile uphill was tortureous.... but I put my focus face on and pulled it out.

I was 4th for a while in the beginning, then third, finally passing Julia (from NH - winner at Big Lake 09), and then she passed me back with 3-4 miles to go. I ended up 3rd, but most important was that darn clock was ticking so slowly, but surely as I made the last stretch a dead sprint. I missed my PR, and I missed making it under 1:29 --- but it was so gratifying being in third place. "Cash is King" --- they advertised that 1,2,3 get cash and I was psyched! I recovered quickly, got a brief massage, change of clothes, spoke to the race director to let him know we needed to leave because of Schuyler's game. Bummed - as I LOVE the celebration at the end of this race. The band rocks.... the people are fun.... the race is sold out every year.... I will get a comp entry again next year, the cash is in the mail and I walked away with this enormous fruit basket full of apples! I was / am ON top of the world with my results!

RESULTS
3rd woman
28th overall of 900 finishers
1/45 - age group F4549
Time: 1:29:01*
6:48 per/mile


I am hopeful in 2 weeks to set my PR in Hartford - another 1/2 marathon, but a much flatter course. I have a seeded number and will be near the start line with nothing to hold me back. I also have a seeded number in DC and again hope to get near my PR, if not have a personal record with a 3:05.

Stay tuned!

9/25/09

26.2 miles of honor and memories at the Marine Corps Marathon

I recently received this weekly affirmation and thought how much it means to me to be running the Marine Corps Marathon as a Determination Runner for the ACS. Please consider a donation to support my efforts and let me know in the comments who to dedicated a mile to in my run. Here is the link to my site where you can donate whatever amount works for your budget and charitable donations at this time -> All donations are truly appreciated! Click here to link to my personal fundraising site.

Or you can always mail me a check payable to the American Cancer Society - Nancy Cook, 195 Stebbins Street, Belchertown, MA 01007


Here is the story from Kathy & Roger Cawthorne



With the Marine Corps Marathon just six weeks away, I went out one morning for my daily training run. I was not much of a runner. I had certainly never attempted anything as ambitious as a marathon, and that particular morning run convinced me that committing to this event had been a monumental mistake. Everything was off. I was sluggish. My calves and feet felt full of lead. The soles of my feet burned, and I couldn't find my pace. Nothing was right. I was angry and discouraged
when I came into the house.

My husband made the innocent mistake of asking,
"How was your run?"

Before I knew it, I was ranting like a madwoman. "What made me think I could run a marathon?" I shouted,
"I'm the worst runner ever!"

"Was that why you took this on?" Roger asked. "To become a runner? I thought you were doing this
in memory of your brother."

I immediately fell still and silent. All it took was the memory of my brother's death to renew my resolve. In that instant, I knew I would finish the marathon. More importantly,
I knew exactly how I would do it.

"I'll name the miles," I said. "I'll name all twenty-six miles. I'll name one for each of our parents and the kids and our doctors and nurses. I'll name one for everyone we know who's in trouble or sick. I'll finish the marathon because no way could I quit during someone else's mile. Mile twenty-four will be
for you, and twenty-five will be mine."

And mile twenty-six - the victory mile -
would be my brother's mile.

On the day of the marathon, I carried two pieces of paper in the pocket of my running shorts. One was my chemotherapy schedule from four years before; I would tear it up at the finish line, my way of saying "Take that!" to the cancers that had threatened to take both my husband's life and my own (we had been diagnosed within six weeks of one another). The other was a list of twenty-six names. At each mile marker, I would look at the list. I would keep each person close in my heart and mind as I ran his or her mile. If I fell or faltered at any point, if I was at all tempted to quit, I would think and feel harder about the person I was honoring in that mile.

The plan worked. In spite of blood coming through the tops of my sneakers, wind mixing with the salt from perspiration to make countless tiny cuts on my face and lips, and in spite of a Marine Corps captain who stopped just short of ordering me to get on the "stragglers' bus, I finished the marathon.

I really don't believe I could have done it for myself. I didn't have the will or the courage, the strength or the stamina. But I could do it for all the people on my list, those I loved who were coping with their own losses and pain, and those who had been there for me during my darkest days.

And I could do it for my brother. I could do it for him because he would never have the chance to do it himself. That's what got me through to my brother's mile and to the finish line.

I offer this story to you hoping you can use my "secret weapon" to help you get through something you need to do but don't think you can, something that terrifies you or overwhelms you with its power over you, something you just can't muster the courage to do for yourself.

Whether it's surgery or a series of surgeries. Eighteen chemotherapy treatments, thirty-five radiation treatments or treatments with no end in sight. Seven pills a day or seventy. A hundred physical therapy sessions. A thousand needle sticks.

Name them. Name every one of them. Then you can do them. You can do them to honor those you love.

Dear God, help me find ways to strengthen and encourage myself during this most terrible time of my life. And when I have done the thing I believed I could not do, show me the ways and give me opportunities to
strengthen and encourage others.
Amen

9/8/09

Stretching - Tips for Runners


To stretch or not to stretch? Do you take the time? Do you do it on the run? Do you warm up and then stretch? I agree that being warmed up is the best time to stretch and dynamic stretching is great. In combination, a good stretch routine before your run, during (which is being dynamic and taking a pause once in a while training) - and after your run will indeed lessen your chance for injury.

Here are some of the searches and advice from the internet that I found helpful and go along with how I have been getting into a routine all these years training.


From Training Peaks (Hal Higdon) - Stretching and strengthening can minimize injury. The best time to stretch a muscle is after it is warmed up. Track runners typically jog a mile or two, then stretch or do calisthenic exercises before beginning the intense part of their workout. Long-distance runners are less likely to pause in the middle of a long run to stretch, although this practice is becoming more common. I will stretch before long runs and in the middle of intense workouts, but my preferred time to stretch is after the workout, usually while relaxing in a whirlpool, even though some experts advise against this approach, saying it is too easy to overstretch when the hot water dims your senses.
Every runner should adopt a stretching regimen that is convenient and comfortable.

Here are some great links for stretching routines for runners:


Cool Running - my fave resources for races and events

To Stretch or Not to Stretch


Five Fantastic Stretches from Debbie Pitchford


Iliotibial Band Stretches
Dynamic Stretching Exercises


(Photo above: Boston 07 - Nancy Cook)

8/31/09

Race to the Top of Vermont - 3rd woman!

Steve and I talked to Catamount Trail volunteers at the Vermont City Marathon and Mt Washington promoting the Race to the Top of Vermont and realized that there would be some good runners showing up after having presence at those venues where they would see the tough competitors in Vermont. Plans were up in the air so I registered late on Friday. We stayed with the Barbour Family in Hinesburg the night before and had a great time catching up with Terry, Tange & the kids. Scrambling in the morning to get registered at the lodge, purchasing a pass for Schuyler and Steve to drive to the top - - I didn't realize they were using chips --- and well, mine went to the top when the race director was reminding everyone about wearing a chip (OH WELL). Just a little embarassed, I approached the race director at the mike and let him know --- he was so helpful and told me that I would need to let them know at the top that I have no chip.

I stretched and checked out the crowd, interesting mix of mountain bikers and mountain runners. A real dedicated group of runners and bikers to attempt the climb -- a proud moment on the line. All uphill with a few little breaks, but nothing level or downhill on this run! :)

The bikers line up on the start .... and hear that a van is headed down the road, so we need to pause.... this van comes flying down the road turning left to quickly get out of the way. Pretty crazy! The owner of FJG - the lead sponsor was riding and that was pretty cool as well.... great to see such active healthy people showing their drive that day. The weather was perfect at the bottom. It is a foggy, cool and cloudy cover at the top, so glad I packed my jacket to get to the top.

After the bikers went up the hill we had 10 minutes to mill around and get in position. I like to be near the front and count how many women ahead of me as I get started. Gives me some added motivation! :) The gun goes off and we head up... I hit the start button on my watch and nothing happened, somehow the setting was off and I had to fumble with my watch for more than a minute with my head down as I was running (DRAG) -- but got it going. Thinking it may matter as I did not have a chip and wanted to be sure to get a time! Oh well --- I headed up and passed a few women and really didn't know where I stood. I ran near Donna for a while, she is such a vision of strength, to watch her was amazing -- her arm muscles flex as she swings and keeps going up... I was psyched to try to stay in step --- but eventually lost site of her right near the top as I found out I was in third.... when I found out it was Donna Smyers I was chasing I was even more proud of myself than before.



MY RESULTS:
39th overall - Nancy Cook Belchertown MA
Number 385
Time: 47:47.8
Behind the number one finisher: 12:17.2



Lesson #1 - Always read everything in the packet about the race even if you have run a race before, you never know what you may miss, and having a chip is pretty important! I had to remember to let them know at the top that I didn't have a chip (and felt pretty foolish!) :)

Lesson #2 - Watch, timing -- test your watch before hand. Mine messed up and at the start I was fumbling with my watch to get it started (especially knowing my chip was missing, this WAS important) -- and finally did, but missed watching my competition head up the hill. UGH. I passed a few woman and only hoped that I was near the top. When Donna passed me I knew I didn't have the master's spot, and then was THRILLED to be third place female!


Top runners I was competing against -- I researched and found this great piece on Kasi -- she was really fast here and now I know why. When I found out that it was Donna -- I was proud of myself for coming that close to this legend athlete in the East.

Kasi Enman - qualified for the Olympic Trials last year.

Donna Smyers - won the Martha's Vineyard Ironman I competed in (early nineties)and she also holds the record for the Lake Placid Ironman. She was 21st woman and 1st place age adjusted masters at the 08 Mt. Washington Road Race (national champtionship)... And was in the 2007 list of All Americans - the best amateur athletes in the country!




8/24/09

Families Fighting Cancer

Launching my fundraiser today inviting local families to have their portraits taken in support of the American Cancer Society. Pretty excited - - hopefully I will get those 8 slots filled soon!

8/14/09

Training Peaks - Hal Higdon Notes of interest - 71 days to MCM!


Signing up for the Marine Corps marathon through the ACS DetermiNation program gives the additional advantage of a membership to this online training program called "Training Peaks". You fill out the info and input the level of runner, etc.. then they calculate and give you a training program. Because I am on many other online networks I have not utilized this program fully, but have followed the Hal Higdon model through the past 3 years so I am familiar with the routine.

The thing I like best about the program is the emails - they come daily, but summarize what distance, how to run it, why and some extra notes from Hal. Very cool indeed.

This post is my collection of some recent notes from Hal that have fueled me in my training for the MCM. Enjoy the words -- great information here to learn more about what works and why.


August 7
One means of attaining maximum performance is to achieve optimum body weight and an optimum percentage of body fat. You can do that just as easily with long, steady distance. It will take you somewhat longer than if you ran those miles fast, but you are less likely to become injured.

The secret to weight loss is to burn more calories than you eat.

Exercise physiologists say that when you run slowly, your body has time to metabolize fat as a source of energy. When you run fast your body burns glycogen, a derivative of carbohydrate, as its preferred energy source. Glycogen is stored in the muscles and is a more efficient fuel in the sense that the body can metabolize it more rapidly than fat. But by training slowly, you teach your muscles to become more efficient at also metabolizing fat, thus sparing glycogen stores for those last few miles in the marathon.
Just because you run slow doesn't mean you're not getting the most out of your training.

August 9:
Speedwork is a scary word to a lot of marathoners, who reason that there is nothing speedy about the pace at which they run 26-mile races. If that is so, why do speedwork, with its ultimate threat of injury? First-time marathoners need give little attention to speedwork: Their main goal is to gradually (but gently) increase their mileage so that they can finish a 26-mile race. Improving marathoners probably should also focus their attention on determining what level of high-mileage training works best for them. But after you have been running for several years and you begin to shave seconds instead of minutes off your PRs, or if you start to slip backward, it is time to turn to speedwork.
Also, if you're an experienced runner, sometimes you need to take a risk to improve.

August 10
One of the best ways I know and, in fact, the only good way to improve form is by running fast in practice. If you can learn to run more economically, you will perform better at all distances and levels. I am not sure why speed training improves your running form. Maybe you recruit different muscles. Maybe you force yourself to move more smoothly. Maybe by learning how to run at speeds faster than race pace, you are more relaxed when you do run that pace in a marathon. Maybe it is all of these reasons.
Whatever the reason, running fast works.

August 12
Speed is of limited importance during long runs; more important is time spent on your feet. One long run strategy for runners following time-based programs is to set as goal for the longest run approximately the length of time they plan to run in the marathon itself, not worrying about the distance or the speed at which they cover the distance. That is handy if you plan to run on unmeasured courses, particularly ones that would take you off roads and into the woods.
And I encourage you to do so.

August 12
One of the skills that separates the good runners from the almost-good runners is an ability to focus their attention for the entire period of the race, whether it is a mile or a marathon. Dissociating is a good strategy for beginning marathoners, but not for people who want to run fast. When your mind wanders during a marathon, inevitably you slow down. If you stay focused, you learn how to concentrate all body systems to sustain a steady pace, conserve your energy and maintain your running form.
It takes total concentration to run fast on a track; once you master this skill, you can transfer it to your road runs.

August 14:
Knowing when to back off and take a complete day off, or even more, is one of the secrets of marathon success. It is not easy, since the traditional work ethic that has proved successful for many people suggests that more is better. The training diary we all keep would be more of a hindrance than a help if it pushed us to run extra miles just to achieve mileage levels we may have planned months ago without considering whether I have a cold, or failed to get enough sleep the night before, or am overly fatigued because of having spent most of the previous day on an airplane. When in doubt, listen to your body.

Saturday, August 15
Speedwork usually involves bursts of fast running (at race pace) followed by periods of slower running, or rest. That is essential, because most runners probably can achieve race pace for long distances only when well motivated and rested, in other words, during the race itself. To achieve race pace in practice, they need to cut their race distance into segments, and rest between those segments. If you were a competitor at 5000 meters, you could run 12 x 400 meters in a workout, resting short periods after each 400, and simulate some of the stress of your race as well as practicing race pace.
A marathon runner probably would not do 26 x 1 mile in a single workout, but the principle is the same.


All the above information and coaching is from Hal Higdon - Here are some links to information from Hal online.

Hal Higdon.com - Author of 34 books here is a link to his main site.

Hal Higdon's Training Guide - A series of training programs that guarantee marathon success. This is the training that I have been following since my success in Chicago in 2006.

Training Peaks - where Hal is featured and here there is a link to his training forum as well for addition Q&A and information galore! :)

(Photo: Chicago Marathon - 2008)

8/5/09

Nancy's collection of training tips



As I look at my many years of racing road races, triathlons, marathons, ironmans, mountain bike racing, road bike racing and most currently mountain running -- I thought it was time to compile a post of my tips from this blog and continue to add on to it for the benefit of other aspiring athletes.

My background is in physical education / exercise technology. I have spent many years coaching skiing, basketball, field hockey and lacrosse. In the early nineties at Killington I studied and became certified as an ACE personal trainer and worked with clients at a chiropractic office in Mendon, VT. A 3 year varsity girls basketball coach at Woodstock Union HS and now at Mount Snow coaching skiing in the Development Program, coaching young woman and inspiring them to be the best they can be and sharing my true love of sport really fuels me as an athlete. I hope that some of these tips resonate with you and you can find a morsel that gets you to that next goal, your next PR or finish line you strive for in the future.

Here is a link to my resume (last update 2008) -- I started racing back in college (1984) when my friend Glen who I rode bikes with asked me to swim a leg in this triathlon at Green Mountain College. The runner didn't show up and biking was my favorite of the 3 sports, so I competed solo the next year and was first female. I love to win - place high and compete against myself and others. I strive for a PR, personal best on a course and just hope for the best each run, ride or triathlon.



Below is a list of quick links to my favorite running tips on Mountain of Dreams

So you want to run a faster marathon?

Learnings from the Big Lake 1/2 marathon


Sport Specific Training and Staying Injury Free


The Do's and Don'ts of Winter Running

Visualization and running performance

Running Tips from Nancy



And finally a link to my favorite running quote collection where you can always find a little inspiration.

This one is my all time favorite:

“An athlete who tells you the training is always easy and always fun simply hasn't been there. Goals can be elusive which makes the difficult journey all the more rewarding.” -Alberto Salazar

8/4/09

Eddie Izzard - the comic runs a marathon a day in Europe - truly funny

I do think that "toasters and showers" was the best --- but the pic of the giraffe with the leaves was also so very funny. This guy is great -- Margie Cain mentioned following him on Twitter so I signed up! @eddieizzard very fun. Enjoy the weather forcast and check back for more - or follow him too!



7/30/09

Summer Recipe Favorites from Mary

Watermelon Blueberry Salad
3 cups Spinach
3 tbsp parsley, basil or other herb
2 tbsp Red Onion
1/4 cup crumbled Feta Cheese
1 cup blueberries
2 cups diced watermelon
Raspeberry Vinegarette

NOTES: Very fresh, yummy, fruity salad if you love blueberries & Watermelon this one is a winner! The quality of the vingarette really makes a difference, so be sure it is one that you have tried and like! Mary brought this to our lunch the other day and it is SO tasty!

Spicy Corn on the Cob
Chili pepper
cilantro
parmesean cheese
salt pepper
lime juice of 1 lime
Puree into paste
Boil corn for 5 min
Smear on corn and grill in aluminum foil

NOTES: Tried this last night and you could actually add a 1/2 stick of butter to the mix and it would make it easier to schmear and very tasty!

Protein Pina Colada
1 cup frozen pineapple
3 tbsp vanilla protein mix(1 serving)
coconut extract
banana
OJ or milk or orange crystal light
water
Put all ingredients in blender and puree for a summertime smoothie delight!

7/19/09

PSIA Questionnaire for Snow Pro Magazine

PSIA-AASI Membership Questionnaire

Name: Nancy E. Peck-Cook

Discipline(s): Alpine

Division: Eastern

Member since: 2000

Resort where you are currently employed: Mount Snow

Position: Alpine Development Coach - Training Center

PSIA-AASI credentials: PSIA Level 2

Please name your favorite:

Run (and location – resort, state, etc.): Upper Cirque, Snowbird, UT
On-mountain restaurant (and location – city, state): Tony's Pizza, Mount Snow, VT
Off-mountain restaurant (and location – city, state): Claudes & Choices, Killington, VT
Ski or snowboard destination: Jackson Hole, Wyoming

How do you typically get to and from work in the winter?
Drive from Mass to VT in my Subaru Outback!

What do you eat for breakfast before a day on the slopes
? Breakfast Burrito at the Mount Snow Cafeteria

What’s your on-mountain lunch or snack
? Met RX Power Bar or almonds/trail mix

How do you après? Specifically, what is your après ski beverage
? We go to the Snow Barn where all the coaches, instructors & patrol go for apres ski. I love Kendall Jackson Chardonnay

What’s on your playlist?
Rihanna (Good Girl Gone Bad)

What are you skiing/riding on this season?
Rossignol World Cup Slalom Alpine Race ski

What is your favorite ride (skis or snowboard) ever? And the details of what made/makes it so special.
Rossignol World Cup Slalom ski because of the response of the ski in the turn, I feel the energy, the bounce and security of skiing very fast with this ski.

How many days do you average on snow each season?
50

What makes your mountain so special? Why are you there?
Great terrain along with a family friendly atmosphere, great skiers, great PSIA teachers/examiners, they care about the people that work for them as well as the focus on the guest experience. It truly feels like home. And the apres ski fun is plentiful!

Complete the following sentences:

I love my
_Cloudveil Koven ski pants and jacket___________. Because . . . they are great in any weather, light and durable at the same time.

I never head to a resort without my
. . . husband Steve & family!

If I’m not skiing or riding, I’m
. . . taking alpine race photos for the Mount Snow Ski Club - I love photography....

What do you do to train in the off-season?
run, golf and waterski

Describe the worst ski town job you’ve ever had
: Lunch waitress at this off mountain joint where they were truly unorganized and it was chaos!

What would you say to someone not involved in snowsports to encourage them to try skiing or riding?
The amazing feeling of being outside in the snow, feeling the chill of the air - making turns down the mountain is unlike any sensation you can ever duplicate. Everyone must experience this sport.

Why are you a PSIA-AASI member?
To become a better ski teacher, a better skier and to learn as much as I can about what it will take to become and teach all levels of skiing. PSIA helps to stay on top of all the latest techniques and a great place for a pro ski teacher to hear new ideas in ski teaching.

What’s your snowsports goal?
Level 3 Alpine PSIA in the next 2 years. Level 200 USSA Coaching, Tele Level 1

How do you spend your summers
? Photography, Waterskiing, Landscaping and my real job of course as a national director with the American Cancer Society

What online social networking sites do you frequent and why?

Facebook, Twitter, and Blogger.
I love my blog as an online journal, facebook is my favorite place to catch up on friends from skiing etc. and Twitter is interesting for short updates and news. Yes - I am on the PSIA group! Great to stay connected!


Family at the Snow Barn - apres ski!


My snow angels from Devo Level D - 2008-09 season

7/15/09

VCM weekend experience

This journal has been in draft since my finish - - but now finally with some time to finish it up --- reflecting back on the Vermont City Marathon and my experience that glorious weekend.

It began with registration at the Sheraton - - long ride north with Schuyler, who couldn't wait to play with Mark (his cousin) and playing car games to pass the time. Steve, Schuyler and I go to the expo - - do a little shopping and pick up my number --- note my LOWEST number in my racing history - - (thinking about framing it for that reason alone). As an invited elite runner we had some advantages to this race that I have not experienced in the past and really did not expect. We stopped at the ACS booth and met Kate Kerrigan - the VT ACS Charity Runner girl who reminded me of the Hope Lodge reception and confirmed I would give some course tips (at that time, not quite sure what tips were expected but thought I could come up with something). I bought a VCM technical jacket with the race patch on the shoulder (I love this jacket!) as I am a jacket "hound" and love all my race jackets collected as of late.

Next we as a family venture to the Hospitality Suite where we were welcomed by Zeke and his volunteers. Schuyler had a great time decorating my fluid bottles as I prepared my Shaklee Performance for 5 of the 6 water stops. We had red white and blue streamers and stickers all over my bottles- and Steve wrote an inspirational note on each one too. I would read them when I picked them up and that power gave me an added push for real! Notes like "Run Faster!" - "No excuses" - "Dig Deep" - "I love you!" -- I remember missing the first bottle and being really worried because I had the number wrong. When I went to register they had me listed as #40 and then when I looked at my number pinning it to my race shorts, I noted a F10 -- not sure, but it messed up my bottle numbering. :( The rest of the bottles were there no worries, but Steve was worried too - - rummaging through the car to see if he could find some "energy Shaklee mix" for me -- and put together some Physique and water (yuck) :)) my love always there for me. :)

So we sat at that meeting -- waiting for some late comers and I kept looking at my watch because Kate (from ACS) had asked me to speak to the group at the Hope Lodge and I didn't want to be late. It was cool though, to hear the stories Zeke told about each and every one of those elite runners in the room, their best times and some stories of rival runners.... the look on the faces of the less experienced ones was nice to see, but knowing that the room was full of incredibly fast people had me just jazzed to run my best too! This one girl that won at the Cape, just a few weeks ago - ran the 2nd fastest 1/2 marathon in the country (a 1:12 if I remember correctly). There were a few runners that it was their second marathon - and some their first! But this one woman it was her 100th marathon - amazing! The other master woman, she spoke with a french canadian accent and was so sweet - from Montreal - - all running around a 2:50-3 hour time. I started to dream, that maybe....

Well we had to leave early from the meeting, told Zeke on the way out that I had to speak at this event and we really did miss the tactical and information on what was going on at the start and the finish for the elite runners, but it was fun to be invited and a part of that group of amazing runners. "see you in the morning" I said as Schuyler, Steve and I headed to the Hope Lodge adjacent to UVM where cancer patients and their families have a place to stay when in treatment as a benefit to them from the American Cancer Society. I have been to Charleston, SC and Atlanta, GA and this was such a beautiful new modern Hope Lodge - I was truly impressed. Hopefully I will get to see the recording of the presentation I gave, thanking everyone and sharing my experiences as a marathon runner is something I love to do - inspire and motivate!

We went to my sister Laura's house and got to see Paige and her friends going to the prom as single ladies. They were so beautiful. I loved taking their photo and to be there for that special moment was very cool. Kimmy & Becca & Mom were there too -- and it is always so great to be surrounded by the love of family.

The morning came quickly after putting together dinner - getting to be around 10 pm and 5 am seemed like minutes... I got some solid sleep, although Steve did not -- he drove to the store for some coffee in Georgia and we hit 89 South to the marathon start.

The gathering of the elites in the morning was really a nice experience, talking to the other two girls that were master women, and sharing some stories. This was the 100th marathon for the woman that won masters and 2nd overall. The third place woman (second master) was from Montreal and so very nice as well. We stayed together and I got a great photo that Steve took before we headed to the start.

The beginning of the marathon was twisting around town in the rain on the highway -- I was a little bummed at the first fuel point my drink was missing (i had the wrong number on the bottles) - but they were there the rest of the way. I felt steady and strong, although not fast, and I could tell it wasn't one of my fastest races right from the beginning. My endurance held in and I never had any pains in my body / knees and really felt fine throughout the whole race (although as Steve would point out -- i could have pushed harder).

I finished well - strong and felt good to be done! I saw Steve right at the last mile, but it seemed forever to connect him to the area where I was with the elite group -- he came with the whole family, Schuyler, Kimmy, Becca, Laura, and Mom. I was in my glory and feeling great, although tough to stand after sitting. The experience of running a marathon no matter how fast or slow is overwhelming and a true accomplishment. #21 for me - - 4th master -- didn't quite make the top 3, but slipped in under 3:20 with a 3;19:59 -- so that made me happy....

Next? Marine Corps Marathon in DC in October!

6/24/09

Simple Woman's Daybook

For today.
Jumping in with the rest of the internet-world. :) A quick way to catch up!


Outside my window... I am 3 floors up in the Embassy Suites in the Dallas suburbs. It is 90 degrees outside and I look at a world that I do not know -- and honestly appreciate completely the love i have for my home in Massachussets.

I am thinking... that the vision for our organization is complex and has many layers of departments and such amazing people behind access to care, Relay For Life and the Employer Intiative. I feel so fortunate to be working for the American Cancer Society and enjoy all my colleagues when we get a chance to come together to share our vision and our work.

I am thankful for... my husband as he really put such a special thought and effort into making my birthday so wonderful. I love him so much -- more and more every day.

From the kitchen... we were looking at Italian tonight, but going to Houston's! Always great food and good wine to celebrate my friendships here in Dallas.

I am wearing... my favorite denium skort and no sleeve brown sweater shirt. Very comfy and cute too! :)

I am creating... a list of testimonials from the Impact conference and looking at the presentation for my volunteers to present on Friday.... Creativity in training and sharing is the best!

I am going... to dinner with Judy and Marty's team - since leaving the Business Unit, I don't always "fit" in - but it is nice to be with my favorite people from the past and good friends of the present.

I am reading... Shelley's blog -- sad about Viper, her dog that disappeared over a week ago -- I think about dogs and how close we become and how incredibly sad it is when they are gone. Can't wait to get home and spend more time with Oakley. :)

I am hoping... that the weather holds out for the weekend so we can spend extra time on the boat, mow the lawn and run a mountain race somewhere.... still need to finalize that before it gets too close to Saturday.

I am hearing... people getting off the elevator and headed to their rooms... busy people deep in conversations while I sit and type at the computer.

Around the house... we have some work to do with landscaping, weeding and solar panels. There is never enough time it seems to get it all done.

One of my favorite things... is talking to my husband on the phone and knowing how loved I am, and how much he misses me when I am gone.

A few plans for the rest of the week...flying home tomorrow, Relay visits and photography on Friday night, race somewhere on Saturday and get out on the boat!

A picture to share... The "Dream Team" - the volunteer steering committee behind the Impact Conference that we just had in Chicago. What an amazing group of corporate volunteers that really worked hard to put together this conference. It was a great success and the NTP volunteers all really enjoyed it and were so proud to be recognized there. Looking forward to the impact of this conference moving forward in our work with employers and the RFL National Team Program.