Project BQ – Marathon Training Week #6

dreams-hopes-poster-rhino-treadmill-unicornI was frustrated last week.  I was run down, burnt out, and just down on myself and my performance.  I feel like I’m always making excuses (it doesn’t matter how true they are…it’s just how it seems to come across).  Yes…I worked really hard in an Extreme Heat Warning…and clawed my way through two workouts that included some speed work.  And at the beginning of the week last week…my body said…”ENOUGH!”  And it was a huge struggle.  The worst part is when my body can’t do something physically, it mentally rips me apart.  I’m not good at dealing with things going wrong.  I’m not good at feeling like I’m not living up to my potential.

I am my worst critic.  I am very hard on myself.  And I know this.  It comes with the territory of being a Type A Virgo.  Perfection is all I know.  So, when things skew off the line…well…I pretty much beat myself up over it for a long time.

Well, my coach…I LOVE MY COACH…noticed this downward trend.  And when he sent me through my plan for this week, he assigned me 0 miles.  All I had were guidelines.  The distance, and most of the paces were up to me.  This…was the RESET WEEK.  I have never felt better for an entire week of runs than this week.  This was exactly what I needed to regain a bit of confidence in my abilities, the process, and learn to have some fun along the way.

My coach, Daniel, may be the smartest coach in the history of…ever.  So, let’s dive into this week, shall we?

Monday: INSTRUCTIONS: BASE RUN – COVER YOUR WATCH OR DON’T WEAR IT!

I discovered something last week when I did my tempo repeats on Thursday…if I covered my watch, I wasn’t stressing as much over pace.  I couldn’t judge it.  It was what it was…and it actually was good when I uploaded the data.  Right on target, even.  When I run tempo or speed with the watch uncovered…all I do is stress and get wound up.  This covering the watch thing…this works for me.  I have a little Nike sweat band that I got once to cover up my Garmin during The Color Run…and I dug it out again this week to wear…EVERY DAY…because this week was up to me.  I held my usual base pace  and smiled…a whole heap!  I ended up doing a full 7 miles at base pace and probably could have kept going, but I had other things happening that day.  So I fit in my additional hip strengthening exercises and met with Corey as well for my personal training session.  It was the perfect way to kick off the week.

Tuesday: INSTRUCTIONS: ANGRY RUN – THIS IS THE “GET MAD” RUN. LET YOUR FRUSTRATIONS, STRESSES, ANGER, FEAS, AND ALL OF IT COME OUT. BE MAD ABOUT ERIE. STOP AND CRY IF YOU NEED TO. RUN FAST IF YOU NEED TO. GO FIND SOMETHING TO PUNCH (I liked that part, LOL). DON’T RUN FROM YOUR FEELINGS – INVINTE THEM AND RUN THROUGH THEM. THIS IS THE RUN YOU GET TO HAVE ALL OF WHAT YOU’VE BEEN FEELING.  THIS IS ALSO THE RUN WHERE YOU LET ALL THAT GO. IT MIGHT BE FUN OR IT MIGHT SUCK. IT IS WHAT IT IS. DO IT. THEN WAKE UP TOMORROW A NEW RUNNER WITH A NEW MIDSET AND NEW APPROACH LEAVING ALL THIS CRAP BEHIND.

Deep breath, friends.  Because this run…this was actual therapy.  I decided to actually run this as if it were an actual temper tantrum of fit.  So, I headed out and did the first 2 miles as a warm up.  Because every good tantrum starts with a build-up.  After that, I ran quick fartleks each mile for 5 miles…using each mile to symbolize some stress, frustration, or part of my life that has been holding me back: cancer, my fall race debacle messing up a ton of my plans, friends who aren’t taking care of themselves, work, myself…and maybe a few other things that got worked in halfway through each mile.  It sucks when you don’t like how you feel because people make and actions and yourself make you feel like less of a person.  This run helped me work through that.  And I rounded it off with 2+ miles cool down…because every fit of anger and tantrum ends with a cooling down period.  I basically did a 15K that morning.  And I needed that.

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.

Even with the permission to go longer, I actually made this a short, base pace, recovery run.  I did wear my watch, but as with the two previous mornings, I covered it and just ran comfortably.  I had the same pace as Monday when all was said and done…and was happy to keep it short and easy.  I stopped at 4 miles.  But they were 4 wonderful miles. I then decided that since I had the time, and Thursday’s run was up to me, I could FINALLY return to a Wednesday morning spin class.  I was SO happy being back in Michelle’s class.  Spin class is therapy for me.  It’s hard work, it’s challenging, but it’s a great non-impact way to get some more endurance in.  And since Wednesday is always Endurance Ride Wednesday…it’s my favorite.  I met with Corey later that afternoon for personal training.  We had to change up the original plan as he snapped the resistance band.  It involved a lot of squats.  Because he’s evil.

Thursday: INSTRUCTIONS: FUN RUN – PICK OUT YOUR FAVORITE WORKOUT…COULD BE ONE I’VE GIVEN YOU, ANOTHER COACH, YOUR FAVORITE FROM 5 YEARS AGO. IT CAN BE A WORKOUT GEARED FOR 5KS OR 10KS OR A MARATHON. WHATEVER YOU WANT – RUN IT!

I have never liked, loved, or enjoyed speed workouts.  Ever.  Not ever.  Not in the history of EVER.  So I was really stumped on this one.  But, when all was said and done and I headed out (watch covered) that morning, I set myself up to run Mona Fartleks. Daniel got me hooked on these from the first time he assigned them.  They’re actually kind of fun, and still challenging at the same time.  The basics: 2 mile warm up, 2×90 sec, 4×60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 2 mile cool down.  Got it done, putting in 7 speedy miles that morning.  Then I worked in the 2nd day of the additional hip strengthening exercises to my physical therapy stretches I do every morning.

FRIDAY: Always a rest day.  I slept in.  I took a shower.  I stretched.  I finished off the My Favorite Murder book, “Stay Sexy & Don’t Get Murdered.”  I went to work.  I cooked.  I ate food.  I let my body recharge.  I watched “Designated Survivor” and then went to bed just after 8 pm.  I set an alarm so I could get up, stretch, put on sunscreen, and head out early for my long run…of no set distance.

SATURDAY: INSTRUCTIONS: RUN IN YOUR FAVORITE PLACE TO RUN! WATCH IS ALLOWED, BUT TURN OFF NOTIFICATIONS AND PROMISE YOURSELF NOT TO LOOK AT IT ANY MORE THAN 1 TIME EVERY 2-3 MILES. 10-20 MILES…I REALLY DON’T CARE!

I got up early and had a small bite to eat.  I stretched while I hydrated.  I lathered myself up in sunscreen.  I tied on my new Adidas Boston Boosts.  I fixed up my nutrition.  Anyone else loving Maurten?  I drank down the Maurten 320 Drink Mix and packed one of the Maurten 100 Gels to take with me.  Maurten has worked wonders for me.  No energy crashes.  No stomach problems.  It’s brilliant.  And I have had 2 very energetic and great long runs using it.  I’m sold.  So if any local peeps want my barely used container of UCan…let me know.  I didn’t know how far I’d run that morning.  I covered my watch.  I did a short warmup mile before hitting the actual roads and just letting myself go.  I told my roommate that I may have to call her to come get me if I decide I’m done before getting home. But despite hills and the hotter morning, this run was better than last week’s 19 miler.  And I only had to stop for traffic and at one point to make a tight turnaround.  That was it.  And I still had some in the tank when I made my way back to the apartment complex.  I ended up doing 20.25 miles…surprisingly at marathon pace.  And I felt so good.  I smiled.  I said good morning to people.  I was working, but I wasn’t straining, fighting, or dying at any point.  I needed this.  I needed this more than I knew I needed this.  I want running to always feel like this.  I need the Indianapolis Monumental Marathon to feel like this.  First 20 miler came early for me…but I feel good.  I felt good the rest of the day.  Walked the malls, did the grocery shopping, made dinner, stretched, foam rolled…yep…it’s good!  It’s all good.

SUNDAY: INSTRUCTIONS: NO WATCH ALLOWED! RECOVERY RUN!

With no expectations and no pace requirements, and a heavy heart from all the mass shootings this country is dealing with…I headed out this morning to chase the sunrise.  And that’s what I did, pausing at every mile (for the first 3) to take pictures of the sun coming up over the horizon and the cotton-candy sky that emerged from the dark night.  I ran the Fast Freddie course here…putting in 5.0 miles for the 50 states of this country.  Feeling blessed to wake up and be able to run easy, refreshed, and without care, when people are waking up and maybe missing their loved ones today due to a senseless act of violence.  With that being said, this recovery run was the last of my reset week and I enjoyed every step of it.  I needed this reset week more than even I knew.  This is why I hired Daniel.  He knew exactly what to hit me with this week so that I could shed frustrations, anger, and disappointment and find a new focus and really prepare myself for the upcoming weeks leading into the Indianapolis Monumental Marathon.  I feel better about it.  I feel refreshed.  I feel ready.

So today I have a bunch of meal prep to do and some things to get done around the apartment today…and await this week’s plan.  I’ll embrace the good…the bad…the hard and easy this week.  When you’re struggling…don’t be afraid to reset.  Don’t be afraid to build from the experience.  Come back to it feeling ready, refreshed, and with a laser focus on your goals.  Just don’t forget to keep it fun and enjoyable.

Okay…new week, new training plan.  Let’s go.

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Project BQ – Marathon Training Week #5

dreams-hopes-poster-rhino-treadmill-unicornThis week.  *SIGH*  This week…was one big roller coaster.  It started…going downhill…fast.  Forget the climb.  There was no climb.  There was just this screaming, falling, helpless feeling that just sort of paralyzes you.  But by the end of the week, save for having no one to long run with to pass the time, things were starting to turn around.

The highlight of the week…the cooler temperatures and lower humidity.

It was amazing.

And I think that’s why when Monday went off the rails…I couldn’t figure out a good reason for it.  So, my coach and I are blazing a new path this coming week…so stay tuned for something completely different.

Until then…let’s take the plunge and then slowly climb out of the pit that was…this past week.

Monday: My Monday run is always a recovery run. Usually between 5-7 miles.  And I always run it really well.  Relaxed.  Easy.  Legs feeling good after a weekend of mileage demands.  This run started off feeling harder than the pace reflected.  I chalked it up to not being fully recovered from two long runs (both with a bit of a workout element to them…the harder one being the 3×4 miles in the middle of 15 miles on Sunday) that were done in Extreme Heat.  It was one of the worst and hardest runs I have had in a very long time.  Every mile got considerably slower.  And, when all was said and done, I cut the run short by a mile and called it a day.  I had a hard time accepting it.  And it ate at me the rest of that day.  I did my additional hip strengtheners with my stretches that morning and had personal training.  And still…I couldn’t let it go.  It wasn’t that my overall pace was slower than I prefer.  Not at all.  It was how hard the whole run felt when it was supposed to be easy.  I felt like I was pushing pace and the pace wasn’t coming, but instead slowing down…mile after mile.  It’s hard for me to let go of bad runs…and this was one of my worst.

Tuesday: Speed Work.  The fresh hell that hits every week.  I dread it.  But I know it’s beneficial and will make me faster in the end.  This week was the Flat Pyramid.  I was to do a 1 mile warm up, then 400m-800m-1600m-1600m-800m-400m with 400m-800m recovery in between each one.  This wasn’t too bad.  The temperature that morning was once again…perfect.  My left calf felt tight, but I figured it would loosen up.  I felt like I was rolling on this one.  But when my runs were done, my second 1600 was just CRAP. For real.  Everything was actually slower than I felt they should have been.  I wasn’t having it.  It made me feel even worse coming off of the crash-and-burn run from Monday.  I figured I should have been recovered by Tuesday.  It was 7.5 messy miles. And I wasn’t happy.  I let my coach know.

Wednesday: Easy, recovery miles.  3-4 of them.  With the week I was having, I wasn’t holding my breath that this would feel good at all.  But, something was different this morning.  I managed to have a decent run.  The entire thing felt easy.  Right at base pace.  Two of my miles were faster than I anticipated, but I wrapped up the run and I felt good.  I felt like I was turning a corner.  No personal training because my trainer had much more important things happening…but I did my additional hip strengtheners again with my daily stretches that morning.  My coach wrote me back and said it seemed like I had just come out of a mental block and was back into one.  He asked me some questions, and that resulted in a very long, very honest, very vulnerable response from me as to what I feel was going on.

Thursday: Speed Work day 2 and my coach was changing up the Tempo Run this week.  After struggling time after time to hit the ladder tempos, he had me running the same amount hard, but this time with just 2 miles in each one.  So 1 mile warm up, 3×2 miles with 0.5 miles recovery between, 1 mile cool down.  I ended up grabbing a wrist band and covering my watch face.  I didn’t set the pace intensity into the workout on my watch.  I decided that it would be what it was that day.  And I ran it well.  I had to stop for a lot of traffic that morning.  And I needed to stretch out my calf a couple of times ( that, btw, feels much better), but it was an impressive run.  One that I was happy with.  I hit the usual tempo pace he wants me to aim for and I didn’t obsess over it or consistently check my watch.  No pressure.  No expectations.  I just let this one ride.  And it worked.  9.5 miles with 6 of them at the proper tempo pace. YES!

Friday: Rest day.  Recovery.  Sleep in.  Except…I haven’t been sleeping well.  Which sucks.  I didn’t get to stretch and then chill and read like I would have liked.  But I did my best to relax.  I checked in with people about long runs, both of which weren’t going to be able to run with me this weekend.  It was also a half day at work.  The original plan was to grab an easy lunch…maybe get grocery shopping done…My roommate and I did grab lunch and headed home.  We ran some easy errands instead of going grocery shopping.  But we did turn on Designated Survivor before I was going to cook dinner.  Except, with 7 minutes left in the episode…the power randomly went out.  I was 7 minutes away from cooking dinner.  Power wasn’t back on by 5:30 (over an hour after it went out)…so we ended up having to go out to eat…again.  We ended up at Dragon King’s Daughter for sushi.  Sushi is one of my favorite pre-race, pre-long run meals.  This was fine with me.  It was just an unexpected expense that night.

Saturday: LONG RUN!  I had a goal of 17-19 on the training plan.  With the awful start to my week, I mentioned to my roommate that I was going to head out early and aim for 19…but I’d be fine if I just did 17.  I used the Maurten 320 Drink Mix for the first time…and LOVED IT.  I never crashed on this run.  I felt strong the entire time.  And yes…I managed 19 solo miles…and my pace stayed pretty consistent and even throughout.  No stomach issues.  I didn’t want to quit.  I didn’t need to randomly stop just to breathe or berate myself for stopping.  It was smooth.  It was the run I needed to round out the week.  And I felt good the rest of the day…refueling, recovering, and…finally grocery shopping (and shopping for my vacation in September too).

Sunday: Recovery run.  4 miles.  Same run I did last week.  It felt good.  I ran a lot of hills on Saturday in my long run, and my legs were definitely feeling that, especially as I tackled one of my least favorite hills along the way.  But, this run was exactly what it was supposed to be…easy, slow, recovery.  And I got some great sunrise views (again…not sleeping well…so hopefully that changes this week).

So, yeah…this week started off rough, but it definitely ended on a high note.  That being said, my coach is taking a WAY different approach with me this week in hopes of giving me the compete reset I need to get back into a proper mindset as I head into my fall marathon.  Wish me luck.  And stay tuned. Because, honestly, I think this is going to be fun.

Project BQ – Marathon Training Week #4

dreams-hopes-poster-rhino-treadmill-unicornHow can I describe this week?  What word can I use that will basically sum everything up?  Oh…I know…

HOT!

From mornings in the 80s to real feel temps in the triple digits…this week did everything it could to destroy me.  I persevered, but I was wrecked at the end of it.  But, let’s hear it for getting it done.  Even if it wasn’t pretty.  And even if it wasn’t perfect.

(And we all know that I’m a perfectionist because…Virgo…so that’s not easy for me to deal with).

So…how about we dive into the week that wrapped up my first month of training with today (Sunday, July 21, 2019), marking 16 weeks out from the Indianapolis Monumental Marathon.  So, let’s all settle into ice baths (HA…just kidding…I don’t do ice baths), stay cool, and review the events of this crazy week.

Monday: Every Monday, I pretty much have the same run.  5-7 miles (aiming for 6) and an easy recovery pace.  It was 80 degrees at 3:30 am, so I knew that this wasn’t going to be a day where pace was even pushed.  Once my legs warmed up and woke up, I fell into a natural stride and the easy pace started to finally feel good.  I extended it to the full 7 miles for that reason.  I went ahead and did my additional hip strengtheners during my stretches because I had just enough time to fit it in.  And later that afternoon, I had my personal training session with Corey.  And we had it outside.  Which was super fun because it wasn’t overly humid out.  Basically…a little bit of everything.

Tuesday: Hello, speed work.  One of these days I hope to get to the track and see how I do on a flat track.  But this week…it wasn’t going to work.  Nope.  Not one bit.  The speed work this week was my favorite of the workouts that Daniel assigns: Mona Fartleks.  These are fun and challenging and definitely keep it interesting.  Mona Fartleks work like this: 2 mile warm up; 2×90 seconds, 4×60 seconds, 4×30 seconds, 4×15 seconds (with equal recovery time in between each rep); 2 mile cool down.  I felt like I was moving faster than I apparently was.  I blame the humidity.

Wednesday: It was a recovery day.  A short, easy, deliberate pace for me.  I got up at usual time though because I always try to fit in two days of my additional hip strengtheners, and they take some times.  The shorter run did allow for this.  And I took it easy on the run (somehow did negative splits…I can never do this when I try), and then got in the stretches and additional exercises.  This morning, I also had my 6 year check-up with my dermatologist.  He cleared me for another year, but did say that he wanted me to start running with a hat or do rag covering the top of my head. MEH.  I hate how I look in hats, and my head gets really hot when I cover it with anything.  But, my skin is more important, so I got on Amazon and placed an order from Buff, for both a hat and buff to use on my head.  I had my second day of personal training with Corey this afternoon too.  He had some serious fresh hell exercises ready for me.

Thursday: Welcome to Day #1 of the Extreme Heat Warning that was going to span the entire rest of the week.  So, believe me when I say that I was looking forward to taking Friday off.  It was HOT that morning.  Around 80 degrees before the sun was up.  MEH.  I had 9 miles on tap.  Nothing fast.  Nothing hard.  Just a base pace run.  It wasn’t easy in air you can wear.  Not at all.  I was so soaked in sweat that morning that my running shorts wanted to fall off my hips.  This sort of heat is serious business and people who downplay it are not smart people.  Whether you react to it or not…it’s hot.  Be safe.  I survived, even though I looked like I had gone swimming.

Friday: Day off.  Rest.  Slept in.  Showered.  Stretched.  Read some more of “Stay Sexy and Don’t Get Murdered,” by the My Favorite Murder ladies – Karen Kilgariff and Georgia Hardstark.  If you don’t listen to that podcast…YOU NEED TO!  If you haven’t read the book…YOU NEED TO!  Trust me.  Went to work that day.  Then went out for some sushi at Dragon King’s Daughter…because it was too hot too cook and…we made it through a busy week…why not treat yourself a little?  I love vegan sushi.  It made me happy.  Plus…it was not just good carb loading for my weekend ahead, but also had some additional sodium to prep for the heat.

Saturday: Long run day.  One of them.  Because we were back to some back-to-back workout runs that I did a couple of weeks ago.  I met up with my friend Ron, on an extremely hot morning.  It was real feel 90 degrees and we started at 6:30 am.  Cathy got up early on a weekend to actually drop me off at the starting point, because she had a cooler full of cold water bottles and she was going to meet us at the turn-around point so we could cool off with cold water to drink and pour over us as needed.  This was also my first time running in the ultra-light Buff hat.  I still think it makes my head hot.  I will fight you.  Ron and I kept the pace easy, but challenging.  And he’s really good about telling me to ease back on pace because sometimes I feel good and that helps me to keep out of the “now I feel like crap” zone that likely will come sooner rather than later.  We did 10 miles together.  His training ended there.  I still had 2 more “fast finish” miles to go.  MEH.  I took another cold water break before I left to go and get those done.  I knew in the heat that it would not be super fast, but the effort was there.  Both miles were in the low 8s which is in my marathon pace zone…but definitely not the fast finish I can usual produce.  Iced coffee, a shower, and some air conditioned shopping later…I started to feel recovered.  With heat indexes in the triple digits, and me needing to not be dehydrated going into Sunday, we skipped the Louisville City FC match (we would have baked).  I went to bed after watching Chernobyl on HBO (we started it on Wednesday night) and hoped to rest up because I was setting yet another early alarm.

Sunday: I had texted Daniel on Saturday afternoon regarding my Sunday workout.  I knew it was going to be impossible.  He told me to go off of effort and not pace.  But even with effort, this run was pretty much impossible to do without multiple, numerous, sometimes air-conditioned stops.  I loaded up a cooler when I headed out to put on the back of my car.  It had one bottle of water to drink and one bottle to use to pour over my head.  I had frozen two small (5 oz) bottles the night before to allow to melt while I was running so I could snag them from the pockets of my Nathan hydration vest and pour over my head if needed before I could get to a good point near my car.  I looped this entire run.  I wore the Buff as a do rag, despite being out before the sun was up.  I just wanted to see if it made my head overheat.  The jury is still out on that.  But I died.  I died so hard on this run.  No mile came without a stop or two.  My effort was not as hard as I would normally push.  It makes me feel like I just can’t string together hard pushes in runs, even when racing, and it’s bothering me so much.  I know that it was 90 degrees at 4 am this day…but it still bothers me on a fundamental level.  Want me to feel out of shape…let me fail at a workout.  And this one was the one that nearly killed me a couple of weeks ago.  1 mile warm up; 3×4 miles @ marathon pace (with 4 minutes recovery); 1 mile cool down.  It was bad.  It went completely off the rails for the second time.  And I just need to prove to MYSELF that I can do these more challenging workouts.  I’m tired of feeling like I failed or having people make me feel like I’m a failure for wilting in this heat.  I drank water, finished off Chernobyl, and have been meal prepping ever since.

It was a rough week, friends.  I just need things to start clicking.  I need to start feeling excited, confident, and prepared.  I’m not there right now.  I’m not even excited.  And that’s definitely not where I want to mentally be with 4 months to go.  So, we’ll see what happens in this coming week.

Fingers crossed that the heat never gets this hot again.  But it’s only July.  So I won’t hold my breath.

Project BQ – Marathon Training Week #3

dreams-hopes-poster-rhino-treadmill-unicornWhat a roller coaster of a week.  It had ups and downs and lots of emotional spirals that had nothing to do with the training itself…but life.  And people in my life.  Funny how outside stuff can affect you in different ways.  I will never learn that some people will always feel the need to try to tell me how to do things or what to feel…and some people will try to tear me down because they are unhappy with they are…and some people are just jackasses.

I’ve dealt with a lot of jackasses.  When I’m down, I don’t need to be kicked.  And when I’m up, I don’t need to be torn down.

With all that emotional baggage, let’s dive into this week.

Monday: Another Monday morning recovery run.  He wanted this to be SLOW so my legs would be fresh for the first of two speed sessions this week on Tuesday. He gives me a range and asks me to aim for the middle of the mileage.  My legs were a bit stiff from all the time on the treadmill at the hotel over the weekend, but once I found my stride, I felt good.  I kept the pace conversational.  This was a good run in and of itself and I ended up with the higher of the mileage range.  7 Miles total.  I also wasn’t meeting with my personal trainer this week, so I felt like it would all balance out in the end.  It can be a fine line between doing enough and overdoing it.  I wanted to be very cognizant of how I felt each day and adjust as needed.  I added my extra hip strengtheners into my morning PT exercises as well.

Tuesday: Speed work.  God…I hate speed work.  I value it and why it is part of a training plan (especially one where I need to be able to hit and maintain a certain pace)…but it doesn’t come easy for me.  Ever.  And this week, Daniel was hooking me up with some FRESH HELL.  My first ever 1600 Flat Pyramid workout.  This is what that looks like: 1 Mile WU; 400m-800m-1600m-1600m-800m-400m; 1 Mile CD.  I was instructed to do a 400m-800m recovery jog in between each rep.  And the effort on the reps should be “controlled hard” and likely faster than tempo pace, but not quite as fast as rep pace where I get a full recovery.  It wasn’t fun.  I wasn’t a fan.  But I got it done.  And I felt powerful at the end of it.  I squeezed in my second day of the additional hip strengtheners to the morning stretches and PT exercises.

Wednesday: Wednesday turned into a replay of Monday’s run.  So, I ran it exactly as I had done on Monday.  7 Miles.  Slow.  Easy.  This one ended up being a bit faster than the run I did on Monday…and I was pretty certain that would come back to bite me the following morning.  That being said, I was hoping that my time stretching and foam rolling would help counterbalance that.  I wasn’t checking my watch constantly, because that’s a bad habit that I don’t want to have…so I ran by feel.  I ran too fast.  No personal training this week…so that was it for Wednesday.

Thursday: Speed Work Session #2.  And it was a damn Ladder Tempo that I have yet to master.  This is the third time that Daniel has given me this particular workout, and it always seems to fall on the warmest morning of the week.  This was the same.  It was almost 90 degrees before the sun came up that day.  The Ladder Tempo works like this: 1 Mile WU; 3 Miles @ Tempo; 0.5 Miles Recovery; 2 Miles @ Tempo; 0.5 Miles Recovery; 1 Mile @ Tempo; 1 Mile CD.  The tempo part he wanted me to aim for a pace between 7:20-7:50, but to adjust as needed to run by feel in the heat/humidity.  I’m not good at altering things when paces are assigned.  And after the 2nd Mile of the first tempo…I paused and went inside to grab 2 bottles ice cold water…one to drink in addition to the water with Nuun in my hydration pack, and one to pour over my head.  I made plenty of stops to pull these out of the cooler and attempt to keep cool when I was dying.  I don’t mean to complain about the heat…and normally I wouldn’t…but the heat is KILLING me this year.  And it’s mentally draining when I’m struggling to hit paces that never used to be this hard.

Friday: Rest Day.  I stretched.  I hydrated.  I had my friend Michelle over for dinner, wine (I didn’t drink much because of a long run the next morning).  I stayed up late.  I laughed a lot.  I needed every moment of that.  Even if it meant I went into my long run a bit sleep deprived.

Saturday: Long Run.  I had 16-17 on tap this week.  My friend Christine had 14…so we arranged it so that we could do some of the run together.  The humidity lifted that morning, so it didn’t feel as dreadful out.  It was also the Bra Top Squad meet-up at Seneca Park.  So, Christine and I were going to run about 11 miles and then finish up at Seneca with the rest of the ladies that showed up.  The sun came out.  It did warm up, but it wasn’t the killer heat that had been mentally and physically tearing me down.  Christine and I tackled some hills together (which should make our basically flat marathon seem easy) and worked through our run to the meetup.  After the picture, we parted and I went on to run 6 more miles and ended with 17 for the day.  It was the lift I needed, to be honest.  I needed to feel good.  I was happy with it, even with the laps around the park for the final solo miles.  Cathy was on hand blaring inspirational music from her phone each time I passed.

Sunday: Recovery run day.  I had 4 miles to do, and I headed out early to fit them in.  I made sure to include one big hill…but I also had a nice downhill in the last mile.  I felt pretty good the entire time.  And I paused to take a couple pictures in the early morning light.  Then, I made breakfast and headed out to see Spider-Man: Far From Home at the theater.  After that…I had to finish up some grocery shopping, run some errands, meal prep, and finish up the second season of Westworld.  All of which I accomplished.

As of 8:15 pm tonight, my new schedule hasn’t posted.  But Monday usually is 6 easy miles…so I’m going with the theory that it will remain that way this week.  The rest…well, we’ll see.  But I need to get some rest.  So…stay tuned for (hopefully) some additional blogs this week.  And I’ll catch you all up on what happens this coming week after I work through it.

The Bluegrass BAMR Podcast – Episode 10: “Life as a Celiathlete” with Karen Brady — BluegrassBAMR

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Hey everyone!

A couple of weeks ago, I was honored to be featured on The Bluegrass BAMR Podcast!  I had a blast talking to Stephanie and sharing part of my story (I feel like I could have gone on for at least another hour…but I also like to talk).  Anyway…please go give it a listen.  And be sure you share, like, subscribe and leave a review for the podcast itself.

You can check it out below…or search on your favorite podcast platform!

And thanks again, Stephanie!

 

“Life as a Celiathlete” with Karen Brady Karen Brady, aka The Celiathlete, was diagnosed with Celiac Disease at the age of 30. After some trial and error, and help from a Registered Dietitian, Karen was able to find the nutritional solutions to help fuel her greatest passion: running. Not only has Karen learned to live […]

via The Bluegrass BAMR Podcast – Episode 10: “Life as a Celiathlete” with Karen Brady — BluegrassBAMR

Project BQ – Marathon Training Week #2

dreams-hopes-poster-rhino-treadmill-unicornWell friends…much to everyone’s dismay as a new Team Challenge kicked in for the MRTT/SRTT group…I had a down week this week.  And it might have been just what I needed considering I raced on Thursday and was out of town over the weekend.  Training when a race is on a weird day works for me…but going out of town never makes training easy.  Especially when you are somewhere that isn’t easy to run without venturing out for a ways to a place with sidewalks and safe paths or trails.  It was what it had to be this week.  And, honestly, I never know where I stand on those challenges because I just do what my coach tells me to do.  I never want to overtrain and/or bring about injury because of these fun challenges.  So…I just stay my course and do my thing. As training hadn’t officially started, my coach let me split the total accumulated mileage between Saturday and Sunday into two mid-distance runs as opposed to a short run followed by a long run…as I was limited only to a treadmill.  You tweak things as you need and just do the best you can with what life is offering at the time.

Let’s dive into this week, shall we?

Monday: This was my typical Monday morning run.  6 miles.  Easy pace.  SLOW!!  He assigns me Mondays as a recovery run from any weekend runs that he puts me through.  And with the past week’s Sunday run being rough…it was a good morning to just take it easy, move the legs, and not put much effort into anything.  I survived another humid morning.  I drank a lot of water, trying to stay ahead on hydration this week.  I also met with my personal trainer.  And then…I returned to my Monday evening spin class with Deana.  It was her sing-along class and it was a lot of fun.  Since it was a down week, I did throw in a few extra things as I figured it wouldn’t mess with my training.  Today I also did one of the two days a week I throw in my hip strengthening exercises to my morning PT stretching routine.

Tuesday: No speed work this week.  My Tuesday run kept it simple.  6 more miles, this time at base pace.  Another humid morning, and this time I had to deal with some stomach issues.  UGH.  It happens sometimes when you have Celiac.  But, I got through it and managed to keep a slightly faster pace than Monday.  I followed that up with a round of 10 strides, which I actually managed to do quickly while focusing on form.

Wednesday: Short and easy run this morning.  3 recovery miles.  He told me to run them SLOW…and I did…for the first one.  And somehow that turned into negative splits without me focusing on it.  So…yeah…this one was probably too fast and should have been done slower.  I wasn’t looking at my watch for each mile…I just ran by feel and it DID feel easy.  No personal training because I was racing the following day, but I did do my second day of additional hip strengthening exercises to my morning PT stretching routine.

Thursday: Early morning.  I needed to stretch, drink some coffee, lather up in my sunscreen, get dressed, and head down to Lexington, Kentucky, for my July 4th race.  I have made it a tradition to go to the Bluegrass 10,000 race there.  My former coach is in charge of the pacers.  Just a bonus fact.  She was kind enough to pick up my packet for me on Wednesday because there was NO way I could make it down there to get it…and there is no race day packet pickup.  Let’s hear it for amazing friends in our lives.  The race starts at 7:30.  It was warm, clammy, and humid.  BUT…honestly, it is the best weather this race has had for the 3 years I have run it.  I dressed appropriately for the weather, wearing my very patriotic Wonder Woman outfit.  Because…I am Wonder Woman.  I raced as hard as I could that day.  I did take short walk breaks through three of the water stops.  And I had a guy at Mile 5 spray me with his hose.  It was a good way to keep my body from overdoing it on a hot day.  No shame in that.  I felt strong at the end thanks to that and put in a time that beat out last year’s time.  Even without a course PR or a distance PR…I was proud of my effort that day.  July 4th 10K in the books…and then a pasta lunch and a 6 hour Stranger Things marathon for Season 3.  I had wanted to finish it…but I had to work the following morning, so I needed sleep more than to get an entire season into one day.

Friday: REST DAY! That being said, because this was a down week and my long runs weren’t really going to be out in the heat, or far for that matter…I decided to drop into my old Friday spin class.  It was a class of 2, but Brittney (the instructor), had taken a training class on the bikes our gym has and gave us a new, challenging, and fun way to use the screens on the bike and really get into a good training mode on it.  I was impressed with how my numbers improved.

Saturday: Welcome to the wonderful world of traveling.  I was up in Indianapolis for a convention.  This hotel isn’t near the Monon Trail.  It’s not even in a good area with plenty of sidewalks and areas to go for a run outside.  I knew going into this weekend that I would be on a treadmill and told my coach.  He had me down for 18-20 miles over the entire weekend, with Sunday being a 15 miler.  He was a bit concerned that would be a bit far to run on a treadmill and we discussed, since training wasn’t really starting yet with my change of venue for my fall marathon…we decided that I could break up the distance over the 2 days I was out of town.  I split the difference…starting with 10 miles on Saturday at an easy pace.  I stopped the treadmill at 6 and restarted it because they only would run for an hour at a time.  The fitness center was crowded (very unusual), and I re-fueled and hit go again…this time messing with some speeds, though still keeping the run easy.  Afterwards…a shower, breakfast, and off to some panels at the convention.  Gluten-free pizza that night for supper.  YUM!  I also stayed up WAY too late on Saturday night, so I knew Sunday might be rough.

Sunday: I had an alarm set for 6 am…but I woke up at 5:30 am so I got up and got dressed and hauled down to the fitness center to fit in the second half of my distance for the weekend.  Same run as yesterday, another 10 miles…which this time I started doing varying, but easy, speeds on the treadmill just so I didn’t sleepwalk through the first 6 miles, which felt like what I did on Saturday.  I was very conscious of the extra fatigue due to the late night and not getting my ideal amount of rest, foam rolling, or stretching while out of town.  I try to make time for it, but I literally just didn’t have the time this trip.  I feel like I normally would, but there was a lot going on.  Got it done before anyone else came into the fitness center.  After my shower and a protein bar for breakfast, I came down and saw the fitness center packed.  Just packed.  So I was good to get it done when I did.  Left the convention just after 11:30 and went up to Carmel, Indiana for lunch at Woody’s Library Restaurant.  And then, the long drive home.  My roommate when to buy all the groceries while I meal prepped, unpacked.  I was supposed to stretch and do my PT exercises…but just didn’t have the time with  trying to multitask everything else.  I did fit it in ahead of finishing up the final two episodes of Stranger Things Season 3.  I foam rolled for the first 20 minutes and then it was on the couch and not moving until it was done.

So, this week was lower on mileage and definitely a much needed reprieve from the endless (it seems) marathon training I have been pushing through for almost 2 years now.  My roommate and I calculated it, and I have been training for and running marathons mostly exclusively, for 20 months now.  Thankfully, they have been continuous and have also had PROPER recovery (okay…maybe not the Chicago to Monumental 2018 stretch…but I felt like I was still in good shape and really wanted some form of redemption from the hot mess that was my Chicago Marathon).  So, I am really ready to get the job done this time, and I’m working very hard in my training to do what I need to to reach those goals, while also listening to any cues my body gives me and helps.  If I need extra recovery…I take it.  And it’s fine.  It’s okay to reset.  Never forget that.  Marathon training, or any sort of training, really asks a lot of you.  So nourish your body, get enough sleep, recover like a champ…and you might be amazed with how far you can go and what you can accomplish.

Back to the norm starting this coming week…and now I feel ready for it.

One more thing…running on a treadmill is NOT my favorite thing in the world.  Treadmills hurt my hips and my body so if I can avoid them, I will.  I’m hurting after 2 days of it…but it had to be done.  But, trust me, I will keep that in mind on my recovery run.  Don’t ever get uncomfortable to the point where it can cause you to sustain an injury.  It’s not worth it, friends.

It was nice to not have to die in the humidity for a weekend though.  Bright side!

Glass City’s Savage 5K – Toledo, OH (April 27, 2019)

 

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Me after finishing Glass City’s Savage 5K – Toledo, OH

Race: Glass City’s Savage 5K

Place: Toledo, Ohio

Date: April 27, 2019

Time: 24:19

Friends, I did not come all the way up to Toledo for this 5K.  In fact, this race was my shakeout run.  Tomorrow, the Glass City Marathon runs, in winter-like conditions, and I am not happy about it.  I didn’t train all winter to not have a beautiful day of running.  Looks like it will be 30 degrees at the start tomorrow with winds between 16-20 mph.  And that sucks.  And it has been festering in my brain since the weather changed as I was packing and then again as I was traveling up to Toledo.

I had a lot going on this past week.  Between some training runs and cross-training.  Between work and errands.  I was squeezing in baking Lemon Blossoms for the MRTT/SRTT tent at the finish line of the KDF Marathon/minimarathon.  I was getting a sports massage to get my legs primed for this effort on Sunday.  And I was having a late dinner with my friends Melissa, Paul, and the one and only baby Carrick, the night before I had to get in a car with my roommate and make the long-ass drive from Louisville up to Toledo.

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Picking up my Savage 5K race big & stadium blanket

Thankfully, Cathy handled most of my packing.  On Friday morning, I simply had to stretch, foam roll, make breakfast, get together road snacks and hydration…and yes…RACE FUEL…pack a few extra things plus toiletries in my suitcase…before taking everything down to the car, taking out the garbage, making a quick stop at Kroger, and hitting the road.  It sounds like a lot.  It was.  But I enjoyed the dinner out with my friends, and despite getting home late that night, I knew I could sleep in a bit as we were hoping to get on the road by 9:30 at the latest.  We managed.  YAY!

But it was to be a pretty rainy drive and Mother Nature didn’t disappoint.  In fact, not only did we get rain, we got about three traffic accidents that really slowed our progress into Toledo.  And the first one ended up with us taking a major detour that was out of our way, but got us where we needed to be quicker than sitting in the long line of traffic would have.  But the second one, we actually had to sit through and just creep through.  I had to really pee at this point (remember…HYDRATION!), and now I was stuck in traffic for who knows how long.  We got through that one and we managed to get to a rest stop 10 miles up the road.  YAY!  But soon we were sitting in traffic again…yes…AGAIN.  And we hadn’t even hit Dayton yet.  It. Was. A. Mess.

But…we did finally make it in to Toledo and to our hotel, the Home2Suites by Hilton.  It’s a nice little place, with a full fridge, microwave, and lots of room and space.  The beds are quite comfortable too.  We hauled our luggage in and were told that some sports teams were coming in this weekend too…looks like some kids soccer teams…but we were staying through Monday, so it really didn’t affect us at all.  We unpacked our stuff and took a moment to relax.  The expo didn’t open until 4 pm, so we had a bit of time.  But we wanted to get there close to opening, so we did eventually meander out and head down to the University of Toledo campus.  On the way, we noted that we were close to both a Kroger and a Target…just in case we needed to make any sort of stops.

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Picking up my Mercy Health Glass City Marathon packet and half-zip.

The expo itself was held in the Savage Hall Sports Arena.  It isn’t a large expo, but it was big enough that we walked through a couple times.  But, we made our first official stop all the way at the back…at the packet pick-up.  I had to get both my Savage 5K (my shakeout run) packet and my Mercy Health Glass City Marathon race packet as well.  This was very seamless and easy, to be honest.  I had my bib number in my e-mail and showed my ID.  Simple.  The 5K gives you a soft stadium blanket.  You can pay extra for a t-shirt, but why?  Love different race swag.  I got a yellow half-zip for the full marathon and Cathy got her bib for the 5K as well.  With those in hand, we went to have her knees (that had been acting up this past week) taped up by a chiropractor that was there in the expo…and then shopped.  I picked up some gluten-free and vegan protein cookies that were being sold and sampled there.  Really good.  And also got the Glass City Marathon Bondi Band.  We wandered back over to official merch, where I picked up a hoodie and a race t-shirt (compliments of Cathy).  And then we headed out.

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Lots of love to Marco’s Pizza for this gluten-free pizza!!

We, sadly, were having a hard time finding food options for this race for me.  Lots of reviews on Find Me Gluten Free pointed us away from many of the options we had thought about.  But…we passed a Marco’s Pizza on our way to the expo, and I called to see if they did gluten free (the one in New Albany doesn’t, but the one near my parents in Birmingham, AL does…so it was worth a try).  They did…so we decided that we would go ahead and put our trust in Marco’s Pizza for dinner that night.
We ordered a Gluten Free Pizza without cheese, topping it with onions, mushrooms, and banana peppers.  Cathy said she didn’t even miss the cheese when ti came out.  And, the man who took our order, a guy named Davis, basically walked my pizza down the line to make sure there was no cross-contamination.  He was amazing.  And so was the pizza.  We hit up Kroger on our way back to the hotel, picking up some bananas and some gluten-free cookies to have for dessert.  I am a dessert fiend.  I must have dessert.

It was getting late.  So while Cathy showered, I stretched and did my foam rolling before getting settled into my bed while watching Diners, Drive-ins & Dives on Food Network (of course!).  I set an alarm for 6:30 am, since race start wasn’t until 9 am, and we called it a night.

I hate hotel pillows, for the record.  They are always too soft for me.  MEH.  But I slept relatively well, getting up to use the bathroom, do my first round of stretches in the dark, and then get back into bed for about 30 minutes until the alarm went off.

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Had to dress warm because Winter returned to Toledo, Ohio!

We were up and getting ready for the race right on time.  And it didn’t take us too long to get fully dressed and ready to head out the door.  It was 41 degrees, but real feel was 35 degrees.  I opted for capris and a long sleeve shirt for this one.  And gloves, because I have to wear gloves in anything in the 40s and below for temperatures.  I just have to.  We made the short trip down to the race, parking near a parking garage on campus and not too far from the start of the Savage 5K.  I was thinking we’d hang in the car for awhile, but we ended up throwing on some garbage bags and making the trek to the start area.  After freezing for a bit, I commented that we still had an hour to go before the start, so we went over to the Savage Hall Sports Arena to sit down and stay warm prior to the race.  We had our photo taken on our way up the stairs, but ducked inside and took a seat on the stairs to wait until it was a little closer to race start.  I ate my banana with 30 minutes to go.

We did meander out 15 minutes before the race start and went to get into our corrals.  I was in Corral A and Cathy was in Corral D.  I kept my trash bag on until about 5 minutes before the race.  I had set my Garmin to give me some certain strides for the last mile so I pulled up that workout and then set my watch to start the workout.  A few people spoke before the race start, and a blessing was given as well.  And then…at about 9:01 am…we were on our way.

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Cathy & I before heading out for the Savage 5K

As I think I mentioned above, I was using this run as a shake-out leading into tomorrow’s race.  So, I held myself back and just ran comfortably…not pushing my pace or effort on any hills.  I felt really good, which was surprising after sitting in the car for so long the day before.  I just sort of settled in at a comfortable pace, and focused on just not pushing it.  There was a bit of a hill heading into the first mile marker, but I crested it by not pushing effort or pace, and felt like I was holding back and doing a good job.  I was under an 8 min pace.  WHOOPS.

Mile 2 went a bit better as I reined it back a bit.  This was a fun mile, as we got 2 water stop options and a dash through the Greek Village near campus.  It was really nice.  And as I turned back onto main roads, I passed a cute mother/young daughter team that was running and the mom was just being very encouraging to her little girl.  It was adorable.  Back onto the streets and back through another water stop opportunity, and I was heading into Mile 3.

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Me & Cathy after finishing the Savage 5K in Toledo, OH

My watch was set up to do 80 meter pushes with equal recovery for strides.  But…my watch just beeped at me like after 1 second of running and then settled in to the extra mile I tagged on.  Glad I did that.  But now I was going manual.  Which did help to slow me down some.  I would run for .05 mile and then ease off for the same amount of time.  And I did that close to the 10 times I was supposed to (after the Garmin fuck up), and just pressed the lap button.  My data was already screwed up, but I wanted to give something to my coach to look at.  After I got that last mile…I pressed it in to a strong finish, which happens inside the University of Toledo’s Glass Bowl Stadium.  I did a fast 10 miler which finished on a stadium field just like this, so that was sort of fun.  I threw my hands up as I crossed the finish and my name was announced and went to collect my medal and some water.

Now, I was waiting for Cathy to finish her race, but we weren’t allowed to wait in the finisher’s area.  I moved off to the side, just past the finish line, and waited for her, trying not to freeze.  That’s been the worst part about Cathy now doing my races…that I don’t have warm clothing to slide into at the finish right away.

She came across and I snapped pictures and shouted at her.  She was introducing me to the people she ran with for most of the race.  We took some photos, then headed over to get our Commemorative Glass Mug.  She went to go get beer and I went to get official results.  I couldn’t remember my Athlinks login though, so I ended up just looking it up on the RaceJoy app.  Then we went and got snacks, and Cathy got 2 slices of pizza (she got my slice), which she said was actually really good.

And…to my absolute shock…I came in 2nd in my age group.  What the hell?  I wasn’t even trying.  We didn’t know if I’d get my award there or if it would be mailed, and no one else seemed to know either.  Not even at the Race Info booth inside the expo.  I finally asked back by where we picked up our packets and they actually know.  Awards would be mailed.  YAY!  So, that’s something to look forward to!  We walked through the expo one last time, and Cathy thanked the booth who taped her up because she had a good 5K with their help.  And then we made the cold trek back to the car and headed out.

I needed hot coffee…stat.  So, we headed over to Bigbee Coffee (a local chain in Toledo), where I got a Neapolitan Latte with Almond Milk.  It. Was. EVERYTHING.  If you like Neapolitan ice cream…it tastes exactly like THAT!  Holy crap, it might be my new thing in life. Then I ducked over to Kroger to grab some sushi for a quick lunch and picked up some Pop Chips Nutter Puffs.  Cathy grabbed something from the frozen section for a little bite and her favorite Doritos before we paid and headed back to the hotel.

I showered an climbed onto my bed to work up the race reviews that I now owed the blog.  So here it is!!

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Glass City’s Savage 5K Finisher

So, my official results for Glass City’s Savage 5K are that I finished in 24:19, which was way faster than I intended to run it.  But I honestly held myself back.  Craziness.  I was 91/1212 finishers overall.  I was 16/739 female finishers.  And, as I just mentioned above, I squeaked in a 2/96 in my age division!  WOOT!  If nothing else, I can take that away from this race.

I would do this 5K again in a heartbeat, to be honest!  It’s a fantastic course for a fast race.  So, if you love traveling for 5Ks…or live near Toledo…definitely consider this one!  I’ve had my feet up all afternoon and am preparing to head out to a gluten free deli for dinner in a bit before stretching, foam rolling, and prepping for tomorrow’s marathon.  Think happy thoughts for me, please!