Project BQ – Marathon Training Week #16

dreams-hopes-poster-rhino-treadmill-unicornRemember how I said I was in taper?  I was apparently confused.  Out of my mind.  Wrong.  Because my coach had one more long, long run up his sleeve.  And I didn’t know about it until I was leaving the Kentucky Center of the Arts.  I had gone to see Dear Evan Hansen.  I was in a pretty dress and heels.  I had a message come through from my coach telling me my schedule was posted and that I could choose how to run the 5K I was participating in on Saturday, but to not go 100%…because we (as in me…he wasn’t doing it with me, HA) had one more long, long run to tackle.

I flipped to my calendar and it was staring me down.  One final 20-22 miler.

Here. We. Go.

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Thank goodness for easy, recovery days.  With as stacked as last week was with three 13.1 runs…I was happy to have the chance to rest up a little.  Especially since I had a late night with the Broadway show.  I slept in as much as I could…then got up to go out for an easy run.  The temperatures had dropped into the high 50s.  It was supposedly raining.  It wasn’t.  It was a nice run that morning.  No pushing pace.  I ran faster than I had been in the past…probably because I had no humidity weighing me down.  It was a good morning for a good run.  Even if I wore a hat because of rain and it didn’t rain.  I ended up with just over 5 miles.  No personal training…which was a blessing with the week I had leading into this one.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

On an even more perfect morning temperature-wise, I went out in sleeves and some gloves (if temps are in the 40s or below…gloves always because Raynauds is real friends) and shorts and just let my legs do the talking.  I reminded myself not to push any sort of pace.  Just to go with the flow…stay in control of my breath.  And let this run be the miles I needed that day.  I ended up with 7.5 when I stopped.  Then, I got to add strides on to the end.  Six of them.  And I felt fast and strong and I was fast and strong.  And that’s the bonus of the cooler weather.  When you suffer and die and cry throughout summer as you sweat it out…you fly in the fall.  Hoping this trend continues because there comes a point where it gets too cold for me to function.  And right now…we’re right in my happy place.  Ended with 8 miles for the day.  Also tacked on my additional hip strengthening exercises to the stretches I do every day.

Wednesday: INSTRUCTIONS: TRACK WORKOUT – 1-2 MILE WU; 7 X 800M W/ EQUAL RECOVERY; 1-2 MILE CD – AFTER 1-2 MILE WU, DO SOME DYNAMIC DRILLS TO LOOSEN UP FURTHER. THIS IS A REPEAT OF A PIOR WORKOUT. WE ARE SHOOTING FOR AROUND 3:30 FOR THE *ON* TIME (~7 MIN PACE) AND THEN RECOVERY CAN BE LIGHT BUT NEEDS TO BE JOGGING, NOT WALKING.

Wednesday was a bad day.  Not that anything tragic or life changing happened.  But I had a double digit run on the schedule, so I had to go to bed SUPER early on Tuesday.  Then, I had to wake up every super earlier than usual on Wednesday morning.  I wasn’t loving it.  Not at all.  I also wasn’t loving the 800s that were scheduled.  I will gladly and happily force myself to do speed work when asked, but I LOATHE 800s.  The instant I got up, I went and made my Maurten 160 Drink Mix up and began to drink it while I was getting dressed, putting in contacts, all the things. I got my hydration bag ready to go and I headed out for my speed work.  And then…my stomach decided to be on the fritz all morning.  I just think it doesn’t like having things fed to it at 3 am before pushing a fast pace.  At all.  So, had to stop a couple of times for that, but felt better and rounded it out.  I also feel that EVERY FREAKIN’ TIME I have speed work, the road I cross on the stretch that I run for it (no track…because this area is the worst) has the most traffic of any other day, no matter the hour.  UGH!  But, you know, maybe it wasn’t perfect, but I hit my paces, recovered properly and wrapped it up with stretching.  I also had personal training with Corey that afternoon.  He, thankfully, kept it basic…challenging, but nothing too intense. And for that, I appreciate him.  Also…Annie Mays didn’t have soft pretzels…so lunch was a no-go.  Had to improvise.  It just wasn’t my day.

Thursday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I love a good recovery run.  We were back in the 50s this morning, so I kept the short sleeves and shorts, but ditched the gloves before I even went out the door.  My goal, once again, was just to let my body do what it needed to that morning.  I know that I have a pretty stacked weekend, and one rest day (which will involve the Jack-O-Lantern Spectacular at Iroquois Park), I didn’t want to do anything to jeopardize how my body would feel going into those.  I figured 3-5 miles would be perfect.  I felt good out there. My turnover felt amazing.  My breath stayed controlled.  And I finished up with 5 miles.  Went inside and did my second day of additional hip strengtheners with my stretches.  Had to walk a bit farther to the office due to Harvest Homecoming happening downtown.  And spent a good chunk of my morning standing in line for Masonic Donuts (which I can’t eat, but my office loves them…except for this year…or something).  But, it was a good way to head into the weekend.

Friday: REST/RECOVERY

Full rest day!  YAY!!  I slept over 8 hours.  Got up to shower.  Did two rounds of my stretches and my foam rolling, just because I was unsure of when/if I would be able to get to it that night with the Pumpkin Walk happening.  I went into work…favorite t-shirt day…ready to sit and stand at my desk to get work done, go pick up Amanda (roomie’s sister), go to get Indian food for dinner, then head (weather permitting) to Iroquois Park to do the Jack-O-Lantern Spectacular.  It was a bit chilly, but the worst of the rain happened while we were under the canopy of the trees.  It was a good way to wrap up the evening.  I went right to bed when I got home.

Saturday: RACE FOR THE CURE 5K – YOU CAN APPROACH THIS HOWEVER YOU WOULD LIKE OTHER THAN PROBABLY NOT A FULL OUT EFFORT

Let me preface this by saying that this didn’t feel like an all-out effort.  Not one bit.  In fact, for the first two miles of the race, I couldn’t feel my feet because I was so cold.  Most of this will be covered in my official blog on the race itself, but I felt good this morning.  I had a fantastic group of people running on my team for my mom, Dottie Brady, showing their support and honoring her and others in her family.  I love all of them for showing up and running for this cause.  So, I ended up averaging a 7:07 mile for the 3.03 (the course was either short or the GPS cut out when we went through the tunnel twice) miles, finishing third overall and first female.  I had a sweet woman come over when I finished and just gave me a hug and I loved her for that.  I needed it.  It was an emotional race and I felt so supported by my friends and team.  And for that…I am thankful.  So, it may appear I went all-out, but honestly, I had more in the tank.  But tomorrow’s run will be a good judgement on how I ran this one.  I felt amazing the entire time…and the cheers and shouts from not just my team members, but also the people along the course and in the race was uplifting.  What an amazing race!

Sunday: 18-22 MILE LONG RUN – EASY PACE – DON’T PUSH IT! AND PRACTICE RACE-DAY FUELING STRATEGY.

To be honest…I expected today to suck.  I really did.  After the 5K, a day full of grocery shopping, grabbing “magic sushi” during Harvest Homecoming (traffic and parking nightmare, friends), and a chilly Louisville City FC soccer match…I didn’t have high hopes for this run.  I set an alarm for 5:15 am.  Got up, put in contacts, ate breakfast, stretched, hydrated, got dressed, drank my Maurten 320 Drink Mix, and got ready to head out as it was getting light out.  It was 36° outside, so I put on bright yellow capris and a long sleeve shirt with gloves.  And I realize I would have been cold for a few miles, but I probably would have been fine in short sleeves and shorts with the gloves.  Eventually.  I wasn’t pushing pace at all, and I was doing what I could to make it so that when I did my Thanksgiving course at the end of the run, I could head straight home.  The cooler weather was nice, but I did feel overdressed after a time.  I rolled up my sleeves halfway through the run.  I did practice my fueling…and I definitely have that dialed in for race day.  YAY!  And I felt strong, even on the super hilly back half of this run.  I finished it up, feeling confident about the race four weeks from yesterday.  Honestly, I’m as ready as I’m going to be.  Now it’s just a matter of taking care of myself through taper.  I’ve been a bit sluggish the rest of today…but aside from that, feeling good.  Happy that taper has officially (for real this time) started!  YAY!

Bonus Sunday inspiration was Kipchoge’s world record 1:59:40 marathon finish on Saturday…and Sunday was also the 6th Anniversary (to the day) of me running my first marathon and getting my BQ.  I hope it serves for further inspiration and motivation as the weeks wrap up and I head into my 16th marathon.

I have no idea what my week will look like, save for a half marathon on Saturday of this coming week.  I anticipate that I’ll be told to take this one easy and not push the pace.  And that’s fine by me.  I’d like to just cruise a half marathon because I’m tired.  I’ve had some pretty crazy weeks these past two weeks, and I’m ready to start seeing some downtime.

Who else is happy to hit taper time?  Anyone else running Urban Bourbon next Saturday?

Indy Half Marathon at Fort Ben – Indianapolis, IN (October 5, 2019)

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Me crossing the finish line at the Indy Half Marathon at Fort Ben – Indianapolis, IN

Race: Indy Half Marathon at Fort Ben

Place: Indianapolis, Indiana

Date: October 5, 2019

Time: 1:39:13

Friends…I am 21 SECONDS away from matching my half marathon PR (which I set at the Geist Half Marathon in 2014).  That’s…that’s ONE HILL.  Do you know how thrilled I am to see this time?  To know that I’m 22 seconds away from a new PR (hey, a 1 second PR is still a PR)?!  I am ecstatic!!

And shocked.  This is my second fastest half marathon to date.  It’s been over 3 years since I even came close to my PR.

This is HUGE!

I apologize right now for all the bold, italics, caps lock, and exclamation point abuse!

Let’s take the deep dive into this race, shall we?

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Indy Half Marathon at Fort Ben

This story starts…on Friday.  Friday’s are complete rest days for me.  I hadn’t been sleeping well this past week, which sucked, but my sleep was a bit better Thursday night into Friday morning.  Not great…but better.  I got up, showered, finished packing, and started to prep my overnight oats (I’ve been eating these prior to long runs all summer, so why stop now?) to take with me to Indianapolis for race morning.  I put those in the fridge, finished getting ready for work, and went into the office for 6 hours.  Arrangements had been made to leave at 2:30 pm, head to Dragon King’s Daughter (because my magic sushi had to happen prior to a race for sure and I had a cooler in the car to keep it through the drive), and hit the road.  We were about 30 minutes away when I realized I had left my prepped overnight oats in the fridge at work.  UGH!  So, Cathy and I said we’d find a grocery store to find something comparable when we got to Indy.

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Packet Pick-Up

The drive was uneventful.  We listened to Meb Keflezighi on the Ali on the Run podcast for most of the drive.  Great listen, by the way.  It’s part of the “You Can Run a Marathon” series that she put together.  It was a funny, inspiring listen and it got us pretty much all the way into the greater Indianapolis area.  We rolled into our hotel, checked in, dropped stuff…I put sushi into the fridge in the room…and we headed out to hit up the race expo.

The expo itself was small (probably good from a financial standpoint), but very well organized.  Finding packet pickup was easy and I quickly was able to retrieve both my packet (bib and quarter zip) and my friend Kelly’s (she couldn’t get off work early and was going to drive up in the morning) packet for the half marathon.  Cathy went and got her 5K packet before we stepped into the small merchandise area.  She bought me a hoodie from the race.  YAY.  And that was all we did.  We left to head to the Fresh Thyme (for some pre-made overnight oats, cashew butter, and waters) and then Noodles & Co. (because Cathy needed a night before the race fuel too), before heading back to the room to eat while watching, what else?, the traditional Diners, Drive-Ins & Dives.

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“Magic Sushi” from Dragon King’s Daughter – Gluten Free Green Acres & Gluten Free Spicy Tofu Rolls

Cathy went to shower after we polished off our respective dinners, and I got down to stretching and foam rolling.  Lights out was just before 9 pm.  And, my newfound insomnia kicked in again.  WEEEE!  I tossed and turned and tossed and turned and didn’t get much sleep…yet again.  UGH!  That sucked.  I switched off the first alarm I set because I was able to get up and not have to wake up anyone else because…I WAS ALREADY AWAKE.  I got back into bed for another 45 minutes, but no rest was coming.  Apparently I was going to run on fumes.  YAY.

The temperature outside on race morning was a brisk 47 degrees.  This was really the first morning of cold weather any of us were experiencing.  I decided to race in the outfit I wore in the Glass City Marathon, and would likely be wearing again at Monumental.  Arm warmers and everything.  Cathy had a bit more of a dilemma…because 40s are hard to dress for.  Sleeves are good, but sometimes you warm up fast.  Short sleeves might not be enough.  She opted for sleeves.  We ate some breakfast (she brought oatmeal from home), finished getting ready, and then headed out the door to drive up to the giant parking lot prior to the half marathon and 5K.

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Makeshift pre-race breakfast of Brekkie, Julie’s Cashew Butter, and Purely Elizabeth Granola (I brought that form home)

Kelly was there bright and early, so when we parked she made her way to the car while Cathy got out the trash bags she brought for extra warmth.  I handed off the packet and zip to Kelly, who was excited she was actually getting one of the jackets, before she went to drop it in the vehicle.  She was just in shorts and a tank (calling herself a human furnace)…and I was cold just looking at her.  HA!  She returned to the car and the three of us made our way over to the staging area near the start line.  There were some nice fires going, and we tucked in to attempt to stay warm.  Cathy went to drop her bag at Bag Drop, and we were just killing time now.  I did drink my Maurten 160 Drink Mix 30 minutes prior to the start, per the usual.

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Staying warm pre-race around the fires

As the start of the race neared, we did meander over toward the start corrals, where we met up with Elizabeth (another member of the MRTT/SRTT Southern Indiana Chapter), took some pictures, and then wished each other luck.  I was in Corral B, Elizabeth in C, Kelly in D…and Cathy was in the 5K corrals, so she was able to at least take some photos, video, and cheer at the start of the half.

The 1:40 pacers were in my corral and lined up near me.  I was to run this one at MARATHON PACE, so I wasn’t paying any attention to that.  It was a cool, crisp morning, and after the elites and first corral were sent off…we were moved up.  Cathy actually got a nice video of me starting, though she didn’t realize it at the time.  In fact, she was waiting for the corral after that.  Oh well.  That’s what happens sometimes.

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Elizabeth, Me, Kelly, & Cathy

The 1:40 pacers were fantastic, especially Troy, as he gave a lot of helpful advice to those who were running with him as we started out.  And it was a good reminder that we still had a long road ahead.  The first part of the race was a slight downhill…so I let gravity work it’s magic there.  We were off, and I was feeling surprisingly good.

The first two miles of this race were a nice, relaxed, gentle downhill.  My legs were feeling rested and good and they were on the move.  Mile 1 rolled by quickly, and as we hit Mile 2, we were already inside the Fort Harrison State Park.  It was as we headed into Mile 3 that we hit the first monster hill in the race.  It’s funny, when you look at my splits you can see the 2 giant hills that you have to tackle in this run.  But this one was early and my legs were fresh with some bounce.  And I just bounded up it and kept going.

The next few miles were rolling hills and flats.  And they were enough to just sort of keep your legs guessing and feeling good.  The volunteers at the water stops were phenomenal, cheering loudly for the runners as they came through the aid stations, and just being really encouraging.  I was still feeling good as I hit the 10K mark, knowing that I was ahead of my marathon pace, and hearing my mind tell me that if I slowed down, it was okay.  But I wasn’t going to make myself slow down.  We had perfect race conditions and I was rolling.  I took out one of the Maurten 100 Gels (the new one with some caffeine) and managed to take it without slowing down much.  There were no trash cans, so I held onto the wrapper until I spotted one, about a mile later.

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When you accidentally run your second fastest half marathon

We were routed into a little round about of a parking lot, looped and came back out on the other side.  Just after Mile 7, we crossed a grassy path and onto a bike path (the Harrison Trace Trail) for the back half of the run.  While this was a bike path, it never doubled back on itself, so it didn’t feel crowded or cluttered.  In fact, I felt like I had plenty of room to stretch my legs and push myself.

Just after Mile 8, we hit a HUGE downhill.  I love downhills, but I wasn’t expecting the drop that this one had.  Luckily, downhill is my favorite speed and I adjust very well to it.  My footing found itself and I easily rolled back into my pace.  It was just after this point that I removed my gloves and tucked them into my hydration pack.  It was starting to warm up, and every time I thought I could take off the arm warmers, a cold wind would sweep up, and I’d keep them off.

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Finishers: Me with the Half Marathon Finisher’s Medal & Cathy with her 5K Finisher’s Medal (love the leaf!)

After Mile 10, where I took another (non-caffeinated) Maurten Gel 100, we hit the largest hill on the course.  It was one of those that starts up, levels off, then continues to go up.  This was my slowest split of the entire race.  It felt good to get to the top, but now my legs were definitely feeling the fatigue of the speed of the race. Just after Mile 11, we ducked back across that grassy path and onto the road, heading back toward start of the race (also the finish, obviously).

It was at Mile 12 that the 1:40 pace group caught up to me.  And this entire time, in my head, I am reminding myself that I’m not running for a PR…I’m running Marathon Pace.  I knew I was way ahead of that, but I still felt good, despite that late, monster hill.  I ran right with them as Troy told his runners to skip the final water stop and keep rolling.  As we got halfway through the mile, Troy started to talk runners in…take some deep breaths.  He said they were easing back on pace, so as not to blow people out so close to the end (they were just slightly ahead of the time on his back)…and I kept going.  And I picked it up a little as I started to make the final turns to head toward that finish line.  I felt amazing.  And I crossed, still feeling good.  I stopped my Garmin, collected my medal, and then finally pulled the wrist band away from the watch face to look at my time.  And I about died.

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Finish Line Drinks: Cathy had the beer and I had the kombucha

It was my second fastest half marathon since I started running half marathons.  My two top times are on hilly courses.  How about that?  I mean, I hate hills.  Cathy came over and she was all, “YOU KILLED IT!”  And I did.  I killed it DEAD.  And I still felt good (which was also good because I had another 13 miles to run the following day with more speed thrown in).

We decided to go and check out the cookout that the race offered, ducking in.  There wasn’t really anything for me (food allergy queen), but Cathy snagged a piece of Jockamo’s pizza and a cookie.  She went and purchased a beer and got me a local kombucha (which…was delicious!!).  She ate and we went to go walk around, but had to stay in the little (and it was little) picnic area (we weren’t sitting in the tent) with our drinks (even though mine was NOT alcoholic).  So, she chugged her beer and I drank what I could of my kombucha but I was fresh off a fast half marathon and chugging something didn’t sound appetizing…and I was freezing…so I didn’t want to stand there any longer.

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Mushroom & Spinach Tacos with Cajun Dusted Tater Tots from Woody’s Library Restaurant

We made one more pass through the official merchandise…and I was tempted to get the finisher’s shirt with the names on the back (mine was on there)…but ultimately walked away from it.  I was happy with the hoodie that Cathy got me (she had to buy it as it said “Finisher” on it).  We made the drive back to the hotel where I took a shower and dried my hair while she packed up everything.  We headed to Carmel, Indiana (a short drive) to catch lunch at Woody’s Library Restaurant (where I got the Mushroom & Spinach Tacos with a side of the Cajun Dusted Tater Tots).  Then, we headed over to the Indiana State Fair Grounds because…Half Price Books was having a BIG clearance sale, where all books were $2 or less.  Amazing.

We left after a couple of hours and a lot of texting with my dad.  Road work delayed our return to the Louisville area, but we finally made it home.  Still without groceries.  I ended up making popcorn for dinner and then heading to bed.  And not sleeping well again.

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Finish Line feels at the Indy Half Marathon at Fort Ben

My experience at the Indy Half Marathon at Fort Ben was amazing.  I can’t wait to run it again next year.  Hopefully more of my friends can join me!!  It was definitely much better running weather than what the large group of over 100 MRTT/SRTT ladies dealt with at the Indianapolis Women’s Half Marathon had the week before.  Kind of glad I opted for this one.

My official results of the Indy Half Marathon at Fort Ben are that I finished in 1:39:13, which, as I previously mentioned, was a mere hill, or basically 21 seconds off of my PR time from 2014). This race proved something very important to me…that I can still push the pace for 13.1 miles.  With all the times I have doubted my body, my ability, and mentally let myself check out, I felt strong and capable this entire race…even the two hills that messed up my fast splits. HA!  I was 156/1726 finishers overall. I was 24/851 female finishers. And I was 6/138 in my age division. Guys, my age division is SUPER competitive…always.  This race was no different.  But this rank…is beyond what I thought I could accomplish here.  If you need a fall half marathon on your radar…put the Indy Half Marathon at Fort Ben on your radar!

Project BQ – Marathon Training Week #15

dreams-hopes-poster-rhino-treadmill-unicornWhew.  I was hoping for the weeks to feel a little less daunting and less of a grind, since I hit that last 20+ miler last weekend.  But, apparently, my coach had other plans for this week.  I warned you…he’s very nontraditional when it comes to the taper.  That being said, I was expecting some room to breathe, so when I woke up Monday morning to my schedule (I go to bed before children go to bed…and sometimes I don’t have my schedule Sunday night before I go to bed…and this week, it came through 2 hours after I had already gone to bed), I was a little bit surprised.  I wasn’t thrilled with it…but I know there are methods to what my coach prescribes me in these weeks leading into my goal race…so I put my trust in him.

Take a deep breath…we’re diving right in.

Monday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

I knew with every run this week having some sort of speed component in them, I really needed to pay attention to those that instructed me to run a base pace, or easy, and do exactly that.  My Monday morning run is generally the same every week.  So the fact that I didn’t have my schedule prior to going to bed wasn’t stressing me out at all.  The only addition to this week’s Monday run was the inclusion of the strides at the end.  This run went well.  I kept things controlled and easy for 7 miles.  I had been struggling in Florida with any sort of speed, and despite the heat and humidity, I managed to turn out some decent strides without feeling bad about my effort.  I did my additional hip strengtheners during my stretches that morning.  And I met with Corey, who did a full-body workout with me outside…which was insane and challenging.  Let me tell you, I was still feeling it two days later.  I did put in extra time that evening (after some further meal prep) to stretch and foam roll.

Tuesday:  INSTRUCTIONS: SPEED WORK – MONA FARTLEKS W/ 1 MILE HARD EFFORT

Welcome to Day 2 of some sort of speed element in my running this week.  Let me tell you, I run 6 days a week, and 5 of them included something that involved speed.  This is my nightmare.  BUT…at least he gave me my favorite of the speed workouts he throws at me – Mona Fartleks.  If you’re an avid reader, you’re very familiar with these by now.  If you’re just joining me on this journey…here’s how these work: 2 mile warm up, 2×90 sec, 4 x 60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  I felt really good during the actual workout…but I had a few bumps in the road.  Not literally.  First of all, there was a woman riding around on her electric scooter with a mean, yappy dog VERY early in the morning.  And it was barking and coming at me, and at one point within my first mile, decided to chase me (there was no avoiding her), and it ripped the leash from the lady’s hand (and the handle cover off her scooter) and made for a very awkward situation and way to start.  I actually paused for a few minutes to let them scoot on away so I could, possible, stop encountering them along the way.  I don’t have a track (and it is currently WAY too warm to wait until the evening to do the track workouts with the local running store), so I do these on the road.  And for a bunch of these intervals, I need to cross a main road.  And this week…there happened to be a LOT of traffic at the time I chose to run.  This rarely happens, but it does make me mad when it does.  That being said, I did power through the intervals.  The fast mile was a struggle because my legs were getting really tired and the humidity was wearing me out…but I finished it up, did my cool down, and happily went inside.  I did my second day (I do 2 days a week usually) of additional hip strengthener moves with my stretches.  And, progressively got a little more sore throughout the remainder of the day.  That night I did attend Ladies Night at our local running store, which kept me out later than usual, but I got to hang with some amazing friends, which made it worth it.

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Welcome to the one and only day this week that DID NOT include some element of speed.  Thank goodness I had one.  I woke up, still sore from personal training and very glad I didn’t have to push any sort of pace because of that.  I got to bed late, but as this was a run for me to choose the distance, I know I wouldn’t go too far, and if the soreness got worse, I would keep it really short.  I woke up later than my usual alarm (Thursday would be earlier, so it balances), got dressed, fueled, put on my gear and headed out.  It took about 2 miles for my legs to find a rhythm and to not ache as much in the muscles.  But they did feel better.  I was very mindful of any sort of pain, but as things got easier…the run also progressed.  Not with speed.  I still kept that down and under control.  I have enough speed happening this week…I wasn’t going to put any unnecessary energy into this run.  A recovery run did me good though, because I did feel the muscles loosen up and I felt a lot better afterwards.  I put in 5 easy miles…which I was thankful I was able to do and that my body allowed me to do that morning.  I did my stretches I got from physical therapy YEARS ago (the ones I do every morning and night) twice this morning, as I had a sports massage scheduled for that evening.  Corey texted to say he was sick, and very kindly didn’t want to give what he had to me.  I was thankful for that.  And I think my muscles appreciated an extra bit of time off.  The sports massage…was glorious.  I went to bed as soon as I got home though…because Thursday was the start of what I considered to be my hell.  HA!

Thursday: INSTRUCTIONS: 11-13 MILES WITH 3 MILES FAST FINISH – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT THE END.

I barely slept the night prior.  I had set an early alarm…for 2:30 am, with the hope of fueling (which isn’t easy on a weekday), getting ready, and heading out the door by 3 am.  I did manage all of that, but damn…I was tired.  With having spent most of the night tossing and turning, I was not looking forward to doing this run.  But, I told myself to just take it easy, gradually ease into it, and just prepare for those final three miles.  My legs felt SO much better after the sports massage.  Seriously!  But I was just fatigued.  I had fueled with the Maurten 160 Drink Mix before heading out and had one of their new Maurten 100 Gels with Caffeine on me to take around Mile 9.5 (which I did).  It was a hot, humid morning.  Every now and again, a bit of a breeze would blow, but I was not enjoying having to squeeze in a half marathon distance on a Thursday.  It’s hard for me to do double digits on a work day.  It’s hard enough to fit in single digit runs, and since I never sleep well before these double digit ones (they don’t happen often…but when they do…), I know the logistics just stress me out to that point.  I made a good effort of keeping those first 10 miles easy.  Then, I threw down, the best I could, for those final three miles.  They weren’t impressively fast…but they were good enough for the day.  The second one had a few more turns than the other two, so it was totally slower than the ones that sandwiched it.  But…I got it done.  And 13.1 miles later, I was happy to BE done.  I showered and stretched and ate a protein-filled breakfast.  And I really hoped I would sleep better leading into my rest day.

Friday: REST/RECOVERY DAY!

I did sleep better leading into Friday.  That was good.  I slept in.  I showered.  I stretched. I finished packing.  I headed out to work.  I put in about 6 hours, leaving the office around 2:30 pm.  I went and picked up my order of “magic sushi,” loaded it into a cooler and headed up to Indianapolis for the Indy Half Marathon at Fort Ben.  I have never done this race before.  But I stopped by the hotel, dropped off bags (and put my sushi into the fridge), went to the expo to pick up packets (I was grabbing my friend’s , went to Fresh Thyme (I left my pre-race breakfast at the office in my rush to leave, so I found a good replacement with Brekki Blueberry Overnight Oats, Julie’s Real Cashew Butter (coconut vanilla bean flavor), and some waters for the room and pre/during/post race things.  Then we hit up Noodles & Co. so Cathy could grab herself dinner before we returned to the hotel, turned on Food Network to watch Diners, Drive-ins & Dives, and eat dinner.  I stretched and foam rolled, then…stayed up until about 9 before calling it a night.

Saturday: INDY HALF MARATHON AT FORT BEN AT MARATHON PACE

Okay…let me be the first to admit that I ran this WAY faster than marathon pace.  But, it was 47° outside.  And while I had another restless night…I was feeling good.  I connected with Kelly first thing in the morning when we got to the giant parking lot they parked us in.  So we hung out before the race, which was fun.  I don’t get to hang with friends ahead of a race very often.  With the fall air here, the bon fires at the start were nice and we hung there until we had to get into our corrals.  I will do a full race report on this, but let’s just say this…I felt strong for the entire run, even on the giant hills.  I knew I was running well because the 1:40 pacer was behind me the entire time.  And in my head, I kept reminding myself that my goal isn’t to PR…it’s to run a race at marathon pace.  The pacers in that group were phenomenal and while I didn’t run with them, I went and thanked them after the race itself.  I would go back and run this one again in a heartbeat.  Great race.  And I am only 21 seconds off of a new PR in this distance.  Knocking on the door of a breakthrough.  After the race, I showered, packed up, went to Woody’s Library Restaurant for lunch, grabbed some goodies at the gluten-free bakery up the way, went to the Indiana State Fairgrounds for the Half Price Books Clearance Sale (books were $2 and under), before heading home.  It was a lot of time in the car post-race and I did stiffen up some.  Got back and swung by the office to grab the breakfast I was supposed to have from the office so I could have it on Sunday, ran into Melissa, Paul, and Carrick.  Talked for a bit.  then went to get wheat we came for, returned home, didn’t unpack, just changed into pajamas, stretched, foam rolled, made popcorn, watched Top Chef…and went to bed.

Sunday: 11-13 MILES WITH 3-5 MILES FAST FINISH – EASY DOES IT UNTIL THE FAST FINISH AT THE END

UGH.  I didn’t sleep well leading into Sunday morning either.  UGH!  What’s up with these restless nights?  Is it the change in the weather?  I need it to stop now, please.  I actually got up a few times, but nothing seemed to really work.  I eventually through my comforter over me, and that helped for a bit.  Maybe I need a weighted blanket.  But what this did leave me with was very little motivation to do this workout today.  I wasn’t feeling it at all.  I really just wanted to curl up on the couch and not move.  But, I eventually got up, stretched, fueled, got my stuff together, put on sunscreen, got dressed and got out the door.  I kept those early miles easy.  I wasn’t loving the return of the 70°  weather this morning.  Or the humidity.  But I think it’s going away after today.  The first 8 miles felt harder than they were.  My legs were tired from the race the morning before.  The last 5 miles that I pushed pace were trash.  Honestly, they were the hardest in a long time.  And, because I’m dumb, I used my hilly Thanksgiving course for the last 5 miles, which made it even harder to push that fast pace.  I was dying.  It was a HUGE struggle bus.  But I just took it for what it was.  I ran too fast yesterday and that was reflected in my performance today.  I wrapped it up, hoping for a bit of a break in the workouts next week.  I don’t want speed every day again. I really don’t.  I’m also going to be out late because I’m seeing Dear Evan Hansen tonight.  So, tomorrow should be interesting.

And that’s how I taper, I guess.  I run really fast for 5 out of 6 days of training.  And I’m sure the workouts aren’t done yet.  That’s just how my coach does “taper.”  And I trust him.  With my performance at the Indy Half Marathon at Fort Ben, his methods are working.  But, dammit, I want to sleep, and feel rested, and maybe have a week to breathe.

We shall see.

Project BQ – Marathon Training Week #14

dreams-hopes-poster-rhino-treadmill-unicornWhew.

Guys, coming back from vacation is hard.  I mean, you have a routine, you get off your routine (like…by a lot), and then you try to fall back into your routine…yeah…it’s not easy.  Not at all.

That being said, we had some cooler mornings this week.  I enjoyed two runs in the low 50s this week, which felt glorious.  I mean…I was still comfortable in a tank top and shorts and I didn’t feel like I was being weighed down by heat and humidity.  What a difference from the Caribbean and Florida, eh?

But the weather had some fluctuations in it.  And the other mornings I ran, we were up 20 degrees in the 70s.  No rhyme or reason to when these occurred…but of course it heated up just in time for my 4th and FINAL 20+ miler this weekend.

Now that I’m back on schedule…how about we dive into this week?  I had an extra rest day, which made for 5 days of running…and I could actually tell a difference.  Interesting.

Monday: REST/RECOVERY DAY! TRAVEL DAY!

What can I say?  I had an early-ish flight out of Orlando to get back to Louisville.  And while I could have squeezed in a run around the resort, I didn’t have to get up early to do so.  My coach gave me the day off.  So, I also didn’t have to try to fit it in when I got back, allowing me to be relaxed on the flight, enjoy lunch out with my friend Melissa (who was kind enough to pick us up at the airport) and get home, unpacked, and get some groceries, because…we literally had NO food in the house.  After running some laundry and doing the stretches I couldn’t do while on vacation (French Quarter had a hard wood floor) due to the way the rooms (on the ship and on the resort were) and also the amount of time I had to squeeze in runs every day…that just didn’t happen.  My body thanked me…especially when I got to foam rolling.  I went to bed around my normal time.  Trying to get back on my routine.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

This was basically the same run I had on the last day in Orlando.  The one where I felt like I was flying, but really I wasn’t.  HA!  Well, it went so much better.  This was one of my 50 degree mornings.  Seriously…even with it being my first run back from my 8 day trip, my legs and body responded well.  Even the strides went better than they had in Florida.  LOVE!  I was happy with the end result…definitely felt like I was getting my legs back under me.  In addition, I did my extra hip strengtheners that I hadn’t been able to do while on vacation.  They felt good to get back to, for sure! 8 miles total for the day.

Wednesday: INSTRUCTIONS: TRACK WORKOUT – 1-2 MILE WU; 7 X 800M W/ EQUAL RECOVERY; 1-2 MILE CD – AFTER 1-2 MILE WU, DO SOME DYNAMIC DRILLS TO LOOSEN UP FURTHER. THIS IS A REPEAT OF A PIOR WORKOUT. WE ARE SHOOTING FOR AROUND 3:30 FOR THE *ON* TIME (~7 MIN PACE) AND THEN RECOVERY CAN BE LIGHT BUT NEEDS TO BE JOGGING, NOT WALKING.

Aside from some stomach issues that morning, this workout didn’t go too bad.  I only missed the interval speed on one of them (the 5th) but it was close and I rallied to hit the last 2 with some time to spare.  So, I mean, I wasn’t mad at it at all.  This morning was in the 50s again.  So, that made the 800s feel good.  I used the rest time to lightly jog, because that recovery is important to being ready for that next push.  And with 7 of them on tap, I wanted to be ready.  I ended with 11 miles for the day, with almost perfect 800s right in the middle.  I’ll take it.  Made sure I was properly fueled ahead of this, using the Maurten 160 Drink Mix.  It just works for me.

Thursday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Ahhh…recovery run.  The temperature was back up into the 70s this morning.  So, basically 20 degrees warmer than the previous day.  Glad it happened on a recovery run day instead of speed work.  Dodged that bullet.  I just let my legs go however they wanted, while making sure I kept it in recovery mode.  With my long run still looming over the weekend, I didn’t want to overdo anything.  I relaxed, kept my heart rate down, and rounded out the weekday runs with just over 5 miles.  I also did my second day of my additional hip strengtheners because it was the last day I had to work them in.  I try to do them twice a week.  Was surprised I managed this week.

Friday: REST/RECOVERY DAY!

Second (which is weird for me) rest day of the week.  What did I do?  Slept in.  Seriously.  I even went to bed early the night before.  YAY!!  Took a shower.  Stretched.  Ate breakfast.  Had coffee.  Went to work.  Went out for (MAGIC) sushi for dinner.  Stretched more.  Foam rolled.  Went to bed at 8 pm.  I had an early morning ahead of me and I wanted a full 8 hours of sleep.

Saturday: LONG RUN: 18-22 MILE LONG RUN – EASY PACE – DON’T PUSH IT!! AND PRACTICE RADE DAY FUELING STRATEGY.

I was really happy to hear from my friend, Ron, on Friday asking what my run schedule was.  I have two weekend runs, but Saturday was my beast.  22 miles.  My last 20 miler in this series (and my 4th one…the most I have ever done in a training cycle).  Ron was good for 10 miles with me (possibly more), so I made arrangements to meet with him at 7:30 at the Greenway to run.  I got out at 6:15 am to hit the streets and get in 8 miles ahead of those miles with Ron.  It was warm (71 degrees) and humid that morning, but while the sun was down, it wasn’t too bad.  But the moment that sun rose above the clouds, it got hot.  Fast.  Ron and I stuck it out, with the last couple of miles being hard.  But, while he was done, I still had about 4 to go.  And, the route home didn’t have much in the line of shade.  I did practice my race day fueling, knowing exactly how I am going to space out my Maurten 320 Drink Mix and my Maurten 100 Gels.  I have it down and I feel like, as long as it isn’t hot (and it might be) in November…I finally got fueling and hydrating down.  I actually finished off the water in my hydration pack today (which had 2 Nuun tablets in it).  It was a hard run due to heat, but I remain confident and feel strong…and feel that Monumental is shaping up in a good way.

Sunday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Being back on a schedule was a glorious thing.  Because, despite having a soccer match on Saturday night (that kept me out later than normal)…I was up and ready to chase my sunrise.  I love having recovery runs on Sunday because I can wake up and head out just as it’s getting light out and the sky is turning gorgeous colors.  I make it up to the park just as the sun is climbing over the lake and it’s…my favorite thing to take in on Sunday.  It was nice not to have a distance run or a run where paces needed to be hit because I really enjoy these runs.  I ran comfortably.  Didn’t push it on the hills.  And got in 5 easy, recovery miles.  Perfect way to wrap up the week.

I do believe that my unofficial, official, untraditional taper now goes into effect.  My coach doesn’t taper the usual way…in fact, while mileage might be down a little, usually it’s the intensity that he takes down a notch.  So…we shall see where we go from here.  Race day keeps creeping closer.  But this week was much easier with an extra day off and sliding back into my usual schedule.

Project BQ – Marathon Training Week #13

dreams-hopes-poster-rhino-treadmill-unicornYep.  I am well aware that this post is REALLY late this week.  But…let me tell you…I was on a glorious, fun vacation.  And I was off the grid for much of it because I was hanging on a cruise ship.  Gotta love it.

Now, let me remind you, that when I planned a birthday trip…I was to have already run my marathon.  I had planned on running the Erie Marathon, but it sold out before I could register for it.  I wasn’t expecting that, so it made me give up on my dream of a Boston 2020 experience and turn my focus on Boston 2021.  BUT…this now meant that instead of recovering on my cruise/vacation…I was now in the peak of my training.

My coach was very flexible with my schedule and kindly gave me a “down” week while I was away.  But this did include two back-to-back 13 milers…which I moved from the weekend to the middle of the week (while on a cruise ship instead of at a Disney resort) , but this was how it would work in my schedule the best while I was away.  I kept them back-to-back because I felt that was an important component to the training…just shifted WHEN they happened.

Was it ideal to have to train while on my birthday cruise/vacation?  NOPE.  Was it fun?  NOPE.  But…it is what it is right now…and I worked it in.  It wasn’t perfect.  It was far from it.  Disney exhaustion is a real thing friends, and it definitely hit me hard.  But…I managed to keep my training on track.  I wish I didn’t HAVE to fit it in…but we made it work the best we could.

Let’s set sail…

Monday: REST/RECOVERY DAY! EMBARKATION DAY FOR DISNEY DREAM CRUISE!

I arrived in Orlando on Sunday morning and spent most of the morning running around Disney Springs and getting settled in to the All-Star Music resort for one night.  No running around the parks.  Nothing big on Sunday…just get a meal at Sanaa (THE BEST) and get some sleep to make the drive to Port Canaveral in the morning.  I set an alarm and got up ahead of it, managing to work in my morning PT stretches that day.  Then we made the drive to port and got signed up for the Castaway Cay 5K (which was now running on my birthday), and boarded the Disney Dream.  The rest of the time was spent exploring the ship, grabbing lunch (they made me a gluten free tomato sandwich…which took some time to get to me…and they sent me 2…because I guess they thought I would starve)…settling into our room…going through the safety drill…catching a show…getting dinner (and meeting THE BEST tablemates ever)…dealing with Cathy getting sea sick…there wasn’t time for a run.  And it was nice to have an extra day off and to feel like I could get used to the ship and get my trip off to a leisurely and un-stressful start start.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

Welcome to the wonderful world of training while on a cruise. This was NOT easy whatsoever.  While eating breakfast, the ship pulled into Nassau in the Bahamas.  YAY!!  I had heard how touristy this stop was, so Cathy and I decided that we’d leave the ship, hit up the Hard Rock, hit the Starbucks (I was buying a mug for a friend), then head back to the ship.  This was what we did and I was happy with this decision.  The streets were crowded, and I could only imagine how the beach would be.  While everyone was off the ship, I figured I’d go onto the track on Deck 4 and run my workout there.  The problem was, part of the deck was blocked off due to some maintenance happening.  AND…my GPS wasn’t working.  At all.  So I would physically have to count my laps.  I wasn’t feeling it.  So, we took the stairs up to Deck 11 and entered the fitness center.  Here, I hopped on one of the treadmills and did an easy run (because I can’t run fast on a treadmill), putting in a full 8 miles at this pace, skipping the strides and vowing to add them onto one of my runs when I got back on land.  Done.  Cathy walked on the treadmill next to me and would replenish my water as needed, which was awesome.  It was a great way to spend the afternoon before showering, changing (it was Halloween costume night!), and heading out to do some Trick or Treating and catching dinner with two of our table mates (the other 2 parties were at Palo that night).  It was so much fun, and I wasn’t stressing the workout at all.  That being said, I knew the rest of the runs on the ship would be on that treadmill.

Wednesday: INSTRUCTIONS: 11-13 MILES WITH 3 MILES FAST FINISH – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT THE END.

This was supposed to be our day at Castaway Cay…but that got shifted to Thursday.  Instead, this was our Day At Sea.  It would also be Pirate Night.  That’s fun, right?  I got up early to get to the fitness center on the ship just after it opened at 6 am.  I had 13 miles to log (really 13.1, because I can’t just run 13 miles), and was going to break it up (since treadmills go for an hour at a time) by doing 5 miles, 5 miles, and then a “fast” 3 miles right at the end.  I had my bottle of Maurten with me and would fuel after each interval, with water in between.  I learned, very quickly, that running on a treadmill on a cruise ship is HARD.  You get a full-body workout because the treadmill belt is moving, but the ship is swaying too…so at times I felt like I was running up a hill, and at times down a hill.  It took some getting used to.  But I powered through with 10 miles at an easy
pace, and then 3.1 miles at a faster (maybe not super fast, but faster) pace.  It was fast for me on a treadmill.  Afterwards, when I finished up, one of the personal trainers on the ship came over and asked me if I was training for a marathon.  He then asked which one and how many I had run.  He just said he had noticed me running.  WOOHOO!!  So, while this wasn’t what I had in mind (and this probably would have been better on land)…I just made the most of what I had been dealt.  Then, Cathy surprised me with a Stem to Stern wine tasting later that day.  We did A LOT of walking around the ship that day too.  And, of course, dressed up like pirates, went to dinner at the fancy Palo restaurant (where I had a gluten free souffle for dessert!!), and then had fireworks on deck.  AMAZING.

Thursday: INSTRUCTIONS: 11-13 MILES WITH 3 MILES FAST FINISH – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT THE END.

It was my birthday.  YAY!  I love my birthday.  But this morning, I was up at 5:30 to get dressed and head up to the fitness center.  It was still closed when I got up to the 11th deck, but opened up a few minutes later.  I needed to start at 6 am sharp to get in 10 miles of running prior to the Castaway Cay 5K I would be running on Disney’s private island.  I started right on time, with my Maurten bottle to fuel me through the 10 easy pace miles on the treadmill.  I did another round of 5, then started over with the last 5 miles.  Cathy met me up there as I finished up and we took the steps down to Deck 2 to group together with everyone doing the 5K.  I was using the 5K as my “fast finish,” not sure how fast it would be in the hot sun on the island AFTER a 13 mile run the day before and 10 miles ahead of the 5K itself.  We were walked off the ship and then to the start line of the 5K.  Cathy was doing the 5K as well, but we weren’t running it together.  We were sent off as the clock started and I passed quite a few people to start with, pulling into the lead female position (This, BTW, means nothing as this is a fun run and no official timing is given and people are encouraged to cut the course, LOL).  But I made a goal in my head to stay in that position.  It was definitely hot out there, especially when we weren’t in the loop (which had a bit of shade).  The runway portion was probably the hottest, and I knew my first mile was pretty quick, but my second mile I faded a bit.  I pressed on, pushing a bit more and picked it back up to finish “strong” that day.  I was happy with it.  First female.  Birthday run.  Done.  Cathy came in and we decided to change into our bathing suits, do some shopping, grab an alcoholic beverage (a Conch Cooler) and lay on the beach for a bit.  We took some pictures, went to eat lunch (the ship had a vegan and gluten free veggie burger, fries, and veggies sent to the island for me), then headed back to the ship.  NO ONE was on there.  We showered, changed, took pictures, and then went to a Mixology Class which was SO fun.  Later on, birthday dinner with the entire table back together.  And double dessert for me.  LOVED it.  The chef also created dishes for me the entire night to fit my dietary needs and make it super fun.  I couldn’t have asked for a better birthday…and the runs were a nice bonus!

Friday: REST DAY!  DISEMBARKATION DAY & MICKEYS NOT SO SCARY HALLOWEEN PARTY AT MAGIC KINGDOM!

I must say, it was nice to not have to try to fit in a run before leaving the ship on Friday morning.  We got our luggage packed up, went down to breakfast, which we ate with our entire table again, and then got in the line to get off the ship and go through customs.  After that, it was a waiting game for our room at Port Orleans French Quarter to be ready.  We grabbed a light lunch at Toasted.  We hit the grocery store for water.  We walked around the resort until the text came through and we could get into our room.  Once that happened, we changed into our costumes for the Mickey’s Not So Scary Halloween Party (we were Joy & Bing Bong from Inside Out), went to Magic Kingdom, got candy, went to eat at Skippers (we split an appetizer & entree), went on rides, got TONS more candy, walked around…and left at midnight.  My legs were tired and my feet were SO sore.  I think I got to bed just before 1 am and had to get up for a run on Saturday, now very glad I moved my back-to-back 13 milers to earlier in the week.

Saturday: SPEED WORK – MONA FARTLEKS W/ 1 MILE HARD EFFORT

When I woke up on Saturday morning, the last thing I wanted to do was do speed work.  My legs were feeling heavy, the late night and time on my feet this entire trip, but more specifically…the night prior at Magic Kingdom.  It was hot and humid outside.  But…I knew this needed to happen and I needed to do it now before another long day of wandering around a Disney Park (Food & Wine Festival at EPCOT!).  So…I headed out.  Mona Fartleks were going to happen on the running path of the Port Orleans resorts…whether I wanted it to or not.  Once again, these work like this: 2 mile warm up, 2×90 sec, 4 x 60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  I could tell from the start it was going to be a struggle.  My warm up was MEH.  My intervals felt like a slog.  And there were plenty of obstacles along the way (people with luggage, people going to the buses, dogs, carts, strollers, people on the way to breakfast and not paying attention, and any number of all of them all at once).  But I did sweat it out and get it done.  I knew it was going to be bad.  But I also had promised to tack on some strides, so I did that too…and those felt awful and slow and just sucky.  I went back to the room, feeling really defeated, but had my spirits lifted with gluten free beignets and coffee.  I showered, ate, put on sunscreen, headed to the bus to go to EPCOT…where we walked the rest of the day, once again returning LATE at night with tired legs and very sore feet.  I knew I had one more day of runs ahead of me on this trip…

Sunday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

Same run as I did on the ship…this time with the strides right at the end.  I was hoping this run would go better than the previous one.  Ultimately, this would work out to be the same distance as the Mona Fartlek workouts…just without pushing pace.  I set out, and surprisingly felt good.  I ran the same loops through the Port Orleans Resorts as the previous day.  It was much earlier, as I was wearing my reflective gear, simply because it was still very dark out.  I had an 9:15 am breakfast in Animal Kingdom, which meant in order to have time to do my run, I’d have to get up early and get it done so I could shower, change, put on sunscreen and…drive to the park.  I was happy with how I felt on this.  It was still warm and humid, but it’s Orlando, Florida.  Of course it is.  I said HI to a few people who were out smoking or sitting with their dogs on the trail. Got a lot of compliments on my Nox Gear vest (use code: CELIAC at checkout for 35% off).  And I finished it up and was actually sad and disappointed with my overall pace.  I felt like I was flying and it was so easy today…but the reality was sobering and frustrating.  I did my strides, which felt so hard to push through and do…then went to prepare for the day.  This was Animal Kingdom, some resort hopping (with Dole Whip), and then a dinner of Gluten Free Churros and Truffle Poutine.  Cathy and I split those, went and rose Flights of Passage at Pandora, and then called it a night.  We realized we hadn’t had a single vegetable all day…so we made a point to stop by the food court at the resort and pick up some celery and carrots to split…just to feel a bit better about life.  I was thankful that my travel day the following morning was an additional rest day, which made things a little less hectic and crazy…and allowed for pre-airport gluten free beignets. HA!

So…all in all…it was a fun week, but it was hard on the training.  I love traveling and taking trips, but with an actual goal this coming race, I had to prioritize my training when I had originally hoped that I wouldn’t even have to pack running clothes if I didn’t want to (let’s face it…I probably would have).  It was a struggle.  Mentally, the early mornings on vacation were rough, especially with my schedule and my diet being thrown off by late dinners, late nights, and more food than I thought was possible being put in front of me.  But, you know…you just make it work.  Even my coach said I was doing good fitting the training in while on a cruise and a stay at Disney World (since there was no races this time around) and to just let the bad runs go.  Make like Elsa…Let it go!  HA!

So, it will be nice to fall back into a “normal” schedule and see how I go as the summer days creep back in and warm us all back up…

Project BQ – Marathon Training Week #12

dreams-hopes-poster-rhino-treadmill-unicornWell, originally, this week was going to be a down week.  Extra recovery.  Because I raced pretty hard last Sunday.  BUT…I reminded my coach that I was leaving the following week for a cruise and a Disney World venture…so, he shifted weeks and had this one be a bit of recovery, but keeping one day of speed work and shifting my third (and maybe last? Maybe not?) 20 miler to this weekend.  Whew.

I won’t lie, my legs felt pretty flat for most of this week.  And the heat and humidity returned…which also sucked.  I know hot training days equal cool, fast, amazing fall marathons.  But it’s still tough and I’m not always the best at adjusting expectations.

This week…I adjusted expectations because speed work morning was close to 80 degrees long before the sun came up.  So, it was a challenging, and it really didn’t go to plan at all (save for the first mile, but more on that later)…but for the first time, I didn’t beat myself up over it.  I let it be what it was that day.  And I moved on.

So…let’s hit up this week, shall we?

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

It was the morning after the Downtown Doubler and I was relieved he set this as an easy, recovery run.  Short and sweet too.  Whew.  I hardly slept Sunday night leading into Monday morning.  My left hamstring was still tight from the race, despite having stretched and foam rolled.  Mostly, I was tired.  So my heart rate stayed VERY low and my pace was just where I felt it needed to be.  I had my watch covered and never once even looked at what I was running.  In the end, I managed 4 miles, my usual recovery run right now, and called it a day.  I did go ahead and do my additional hip strengthening exercises with my morning stretches.  Because I had a hard race, my personal training session was cancelled for the additional time to recover.  And I did do that extra foam rolling to help with that hamstring.  Guess what?  It worked.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

I had gone to bed early and managed some better sleep.  Oh, and the hamstring definitely felt better.  Much better.  But my legs still felt flat on this run.  I took it easy, but it felt harder than it should have been.  And I actually checked my pace at the end of the run, and it was a pace that shouldn’t have felt that hard.  I wasn’t running great at the moment.  It happens, right?  Heavy legs don’t last forever, right?  I pushed the strides, but they didn’t feel as fast as I could usually run either.  I let it be what it was for the day.  Did my morning stretches and tossed in the extra hip strengtheners as well.

Wednesday: INSTRUCTIONS: TEMPO RUN – 1 MILE WU; 3X2 MILES AT TEMPO (7:20-7:50) W/ 0.5 MILES RECOVERY; 1 MILE CD

Like I said…it was 80 degrees before the sun came up.  The humidity was not fun either.  In fact, it made the real feel close to 85 degrees.  Isn’t it September?  I don’t want winter, by any means, but some cooler mornings (not cold, cool) would be nice. I went through my warmup and it felt…hard.  UGH.  Not a good start.  But I told myself that I was going to just push hard and use the recovery to…well…recover.  I managed to hit the actual tempo pace ONCE in the entire workout.  The FIRST mile.  That was a 7:32…from there…it went off the rails.  7:52, 7:52, 7:58, 8:02, 7:57.  Recovery got slower each time too with one of them in the 9s.  It wasn’t a good morning for speed work…but I did put in the effort and that meant I was actually okay with it.  I met with Corey that afternoon for a killer core workout.  I say that because my abs were actually sore through Saturday.  How’s that for some personal training growth?

Thursday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

I kept the going to bed early thing going because I had some early wakeup calls.  When the runs get longer, the bedtimes get earlier because the wakeup times get earlier.  The air was thick and humid again, but the legs were actually starting to get some pep in their step.  So, while it still wasn’t where I wanted the easy run to be, feeling-wise, it felt better.  And my strides, still slower than I know I can push them, didn’t feel as daunting today.  I fit in my stretches and foam rolling right after work, because I was cooking up a special dinner to have with friends before we left on vacation.  They were bringing their adorable baby over and I was making Tomato & Goat Cheese Tarts for everyone.  It was a fun night and…a late one for me…but worth every moment.

Friday: REST DAY!

Because of the later night, I slept in as long as I could before needing to get up, shower, and do my stretching.  It was a crazy-busy day at work, but it was also Favorite T-Shirt Day.  My co-worker, Kayla, gifted me with a Murderino t-shirt and I had to wear it ASAP!  It’s my new favorite.  For those of you who listen to the My Favorite Murder podcast…you know.  I had a hair appointment that night, and Lauren not only cut my hair back up…and then French braided it.  From there, a late night dinner of my “magic sushi” at Dragon King’s Daughter.  It had to happen.  I had that 20 miler staring me down on Saturday morning.  I went home, stretched, foam rolled, and immediately called it a night.  I had an early morning, because I was starting before the sun came up.

Saturday: LONG RUN: 17-20 MILES – GOAL 19 MILES – EASY PACE – DON’T PUSH IT!  AND PRACTICE RACE-DAY FUELING STRATEGY

I got up 2 hours and 15 minutes before I’d have to leave for my long run.  I took my vitamins, drank 20 ounces of water, ate my overnight oats, stretched, did 50 pushups (I do this daily), fueled again with my Maurten 320, put on sunscreen, filled my hydration pack with 40 ounces of water with my Nuun tablets in them, and prepared to hit the road.  I left at 6:40 am and ran the first 5 miles of my 20 miler on my own.  I met up with Ron to run the Greenway (if you haven’t run it…DO IT).  He did just over 11 miles with me.  And they were great.  We talked the entire time, had some shade in spots, and then…were blocked by a train.  Just like after the Downtown Doubler.  REALLY!?  We did manage to run the flood wall and get across the tracks before the train started up again and we ran back to his car.  Here we parted ways and I did the final four miles back to the apartment.  From there, I showered, ate breakfast, went to run some errands, picked up some pho and spring rolls for my friend Natalie, visited with her while she gave me (my favorite) homemade birthday present.  Who else LOVES homemade gifts?  Then we finished up our errands, came home to eat dinner, PACK…because we hadn’t packed yet…and then watched Inside Out.  I was a lot for just one day…but I think we are mostly ready for our trip.

Sunday: INSTRUCTIONS: 3-4 MILES EASY/RECOVERY RUN.  SLOW!!

No real time for an early bedtime.  Not with everything that needed to happen.  But I got up with enough time to fit in my 4 miles, a shower, and breakfast.  Stretching and foam rolling would have to wait for the time being.  We had an early flight to catch.

And now…vacation mode.  This was supposed to be a trip where training didn’t have to happen (because I’d be in recovery from the Erie Marathon).  I am a firm believer that all things happen for a reason.  So, while I do have to train on this trip…and have two back-to-back mid-distance runs…at least I’ll relax and enjoy my time away.  Deep breaths.

Should be an interesting week…

Also…8 weeks out!

Downtown Doubler 15K/30K – New Albany, IN (September 8, 2019)

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Me finishing the Downtown Double 30K – New Albany, IN

Race: Downtown Doubler 15K/30K

Place: New Albany, Indiana

Date: September 8, 2019

Time: 2:26:39

I can’t miss a race when it happens on my training grounds, right?  RIGHT?!  Also, it totally coincided with my marathon training and worked as my weekend long run.  Also, as I have never ran a 30K, it would be an automatic PR for me too. Can’t argue with any of that!

Welcome to my past Sunday morning!

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My “magic sushi” from Dragon King’s Daughter.  Fueling my long runs this training season.

Treating this as I have all my long runs leading into my marathon thus far, I went to get my “magic sushi,” at Dragon King’s Daughter the night before, because it’s been working as night-before-a-long-run fuel.  And why mess with something when it’s working, right?  Also, I got up as if it were a usual long run morning, giving myself plenty of time to hydrate, eat a small bowl of overnight oats, get dressed, slather on sunscreen, fuel with my Maurten 320 Drink Mix, and get to the start of the actual run.  I had 40 oz of water (and 2 Nuun tablets) in my Nathan Hydration vest, and was carrying a Maurten 100 Gel for when I felt I might need it.  Other than that, I was wearing the new Newton Distance 8 and all the pink I could find in honor of my mom!  I had actually slept really well after going to bed early the night before, so I felt good.  Not even nervous.  Not even with the change from “using this as a training run” to having to throw down about 7/9 of the race at Marathon Pace.  THAT…I was NOT excited about.

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MRTT/SRTT group photo! Love these ladies!

But I had a plan.  Use the first 2 miles as a warm-up.  Then hit it at my marathon pace for the next 10-14 miles (whatever my legs were feeling that day).  Use the last 2.6 as a cool down, perhaps kicking it back in for that 0.6 at the end (although I usually don’t have a kick).

Did that happen?  Ehhhhhh…

As I stated previously, I arrived to the start of the race about 30 minutes prior to the actual start.  I met up with my friends Laura and Michael, and we decided to make use of the flushing toilets while there weren’t any lines.  They went to warm up, and I met up with Christine and the rest of the MRTT/SRTT group that was in attendance at the race.  A group pictures was taken and we all started to make our way to the start line to line up.

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Ron, Christine, and I starting the Downtown Doubler together

I was originally going to run this with Christine, but with my marathon paces now having to be a thing, it wasn’t happening.  Dang it.  We did meander to the start line together though, her laying out her plan to execute in the race.  Our other running partner, Ron, was doing the 15K and was going to start with us.

We were given the basics on the course.  Turn around at the cone.  And 15K come in to the finish on the right side…30K, stay to the left and make the turn to head back out.  It was a 2 loop course for those of us doing the 30K.  And in my head, I was thinking how smart the 15K people were.  HA!  After that…the horn sounded and we were off!

I took off and ended up running with Ron down the stretch leading into the first mile.  I could tell we were going fast.  Faster than a warm up would have been.  And when we hit the first mile he shouted that we were at 7:28.  He said he was going to race, I told him to go on, but opted to just run the first 10-14 miles fast and back off and cruise in at the end instead of my initial plan.  I mean…I just did a 7:28…might as well keep with the momentum.  I remained about what I figured was about 1/10 of a mile behind him on pace through the first 4 miles.  At the turn around point, he grabbed water and I skimmed past him.  He caught up with me and as we were coming into the 7th mile, he said, “At this pace…slow it down at Mile 10.”  I promised I would.  We headed up the hill, and after crossing the flood wall, I went down the hill and remained just slightly ahead of him at this point.  I took the rest of my Maurten at Mile 8 and headed to the turn-around point to make the loop and head back out.

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Heading out for the second loop! Halfway there!

At Mile 10, I still felt good, but I did ease off the accelerator.  Slightly.  Ron was right…I didn’t want to work up a recipe for injury, but my miles were still really fast.  Apparently he said told Cathy that I was going too fast.  But, as promised, I did ease back a little.  With the looped route, I did get to see my friends at different points on the course, and cheer in the leaders as they passed me as I was heading into the turnaround point.  It was fun.  And, as I said, I’ve run the Greenway so much, my legs knew when the hills hit and when the wooden bridges would slow me down…all the things.  When I did turn around at Mile 14, I did ease it back even more.  I knew that Daniel didn’t want me racing the whole thing, because that would mean a lot more recovery time.  So, I went to my base pace speed and started to make my way back to the finish line.

Here is where I want to give a HUGE shout-out…

…to the Urban Bourbon people at the water stop were AWESOME.  They called everyone out by name and cheered them on.  And that was AMAZING.  I loved it.  And since we 30K peeps saw them 4 times, it was nice to always have someone cheering you on on what would have been a lonely course otherwise.

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Me with my medal after finishing the Downtown Doubler 30K

At Mile 16, I went ahead and took my Maurten 100 Gel to give me a little push to the finish line.  I had to run up the last of the hills heading over the flood wall again, and my legs fought it a little bit here.  But I just eased up it and rode the downhill on the other end.  I knew I was heading into my last 1.6 miles…and technically, my watch was a bit behind where the mile markers were placed.  I was running with my watch covered, so I wasn’t sure how much it was off…I just knew it was.  Whatever.  It happens.

I knew the finish line was close though, so for that last half mile, I found myself picking the pace back up. I felt amazing, mind you.  I fueled properly…I hydrated every mile…I felt like I could have kept going.  And as I headed into the finish line, I had friends there holding out hands for some high fives.  I gladly gave them.  And I was shouted out at the finish line, and they even said I looked like I could have kept going.  It was a good morning for me and I was thankful to have the strength, endurance, and speed to carry me through the miles.

The course was 18.52 miles according to my watch…so I did a cool down, easy jog, to get me to the 18.6 miles total.  I received my medal and then had to wait around for official results to post to see if I placed at all in my age division.  It took a little bit of time, but that was okay…because I got to cheer in quite a few of my friends while we waited.

IMG_4748Turns out that I came in 2nd in my Age Group.  I was surprised (my age division is pretty competitive).  That was a nice bonus for sure.  After cheering in more people, Cathy, Ron, Shawn and I decided we would head up to Heine Bros. for coffee.  So, up the stairs (that sucked, BTW) we went to head over the tracks.  And I heard the train.  And then the train stopped.  And then the train didn’t move for 30 minutes.  I sat on the stairs and just waited it out, but some people climbed up onto the cars (and some ducked under the train) to get to their cars.  It wasn’t worth the risk of death, honestly.  I called it the “Darwin” test and really got pissed when a guy with a toddler did it.

The train did clear out and we all met up for coffee and some chatting.  Then I went home to shower, grocery shop, shop for last minute trip stuff, and await my schedule from my coach for the following week.  I had a good race.

My official results of the Downtown Doubler 30K are that I finished in 2:26:39…which is now my standing 30K PR.  This world needs more 30K races, for real.  I did look at my 15K split and I was only 3 seconds behind my 15K PR (set at The Boilermaker 15K in Utica, NY back in 2013)…so that’s a win, right?  I was 28/108 finishers overall. I was 9/51 female finishers. And I was 2/11 in my age division.  I had a great time at this race.  There was so much support from the other runners, the water stops, the finish line, and the turn-around point.  This was definitely a confidence boost I needed in my training.  I will take those because they have been few and far between.