Project BQ – Marathon Training Week #7

dreams-hopes-poster-rhino-treadmill-unicornWelcome back to the grind.  Sort of.  This week, my coach decided to still let me have some control over how or what I did on my runs, but he gave me (mostly) the mileage to log.  Most of these did tell me to cover my watch or not wear it.  So, while he gave me a distance range, this week, I kept it on the goal distance, rather than going one mile shorter or longer (which he always gives as an option).

I also got the chance to break in my new, gorgeous Newton Distance 8 shoes on my long run this weekend.  I LOVE this shoe!!  I probably should have broke them in a bit more before taking them for a long run, but I run so often in Newton’s that I figured it would be fine.  It was.  I could just tell they were new.

With under 90 days and counting to the Indianapolis Monumental Marathon…let’s dive into this week’s training.

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

I have just sort of made it a practice now to cover my watch and try to not cheat and look at the pace.  It takes a lot of pressure and stress of the run when I’m not checking every mile what my pace was and then judging myself for it.  Nope.  Done with that.  So…yes…the sweat band over the watch is the new norm.  He upped my usual Monday run by 1 mile, and I was up for the challenge.  I just ran easy, never pushing pace, save for one spot in the run where I apparently scared a man who was walking past a road I was coming down.  He jumped and held out his hand to keep his distance and said, “You scared the shit out of me.”  I was proud of how easy and good I felt on this run for the entire 7 miles.  I could have gone the extra mile…but I knew I wanted to fit in my additional hip strengthener exercises that morning, and I needed enough time to do that in.  I also met with Corey, who had this crazy full body-type workout for me.

Tuesday: SPEED WORK: MONA FARTLEKS

If you recall my runs from last week, I used Mona Fartleks as my “FUN RUN,” where Daniel told me to choose a workout that I enjoyed doing and run that.  SO…when I saw it on tap this week, I was excited to put in the work for it.  Originally, I had intended to go to the track in the evening and run with a group, however, there was a high chance of thunderstorms and it was 95 degrees at 6:30 when it started…so I opted to do it early and alone.  I am going to get to that track one of these days!  So, if you’re new to the blog or skipped over the explanation, Mona Fartleks run like this: 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.  It works out to be about 21 minutes of hard running.  And while it is challenging, the shorter segments make it really fun.  Trust me.  They do.  Ever done these?  You should.  I finished off the morning with my 2nd round of additional hip strengtheners to the stretches and exercises I have been doing since physical therapy.

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.

Same run as last week.  Same instructions.  Only difference was…this time I was told to go to spin class.  It was on the schedule.  Daniel said that if I enjoyed it so much and was missing it…do it again.  So I repeated my run from last week, keeping that pace REALLY easy.  Then…stretches and PT exercises before heading to my Wednesday morning spin class.  Endurance ride.  Over an hour on the bike, but Michelle always makes it fun, interesting, and gives us inspirational and good tunes.  And I got to hang with some of my friends on the bikes.  LOVE!  It made me so happy.

Thursday: TEMPO RUN – AFTER WARMUP, GET AROUND 8 MILES IN AT TEMPO EFFORT (NOT PACE SPECIFIC).  IF YOU NEED TO BREAK IT UP, FEEL FREE TO DO SO.

UGH.  Tempo runs in the summer suck.  THEY SUCK.  I hate them.  I don’t want to do them.  I never can properly mentally prepare for them.  I was determined this week not to let this one best me.  While I was given the option to break it up…I wanted to fight through it.  I stopped for traffic when I had to, and a couple of times due to humidity, but I mostly achieved the goal.  I did 1 Miles WU; 8 Miles @ Tempo; 2 Miles CD.  It was a total of 11 miles on a Thursday.  Double-digit weekday miles are HARD to fit in, but I managed it.  I did.  And I may not have killed it, but I was very happy with my effort.

FRIDAY: Always a rest day.  I usually sleep in…but I had a restless evening.  I woke up around 1 am and never could get back to sleep.  I got up before my 5 am alarm and showered.  Stretched.  And I was going to settle in to read a book (I am on a different one now), but time got away from me.  It was also a half day at the office.  I ate lunch at Core Life.  I went to an eye doctor appointment, and now own new glasses and…CONTACTS.  I love being able to see distance without glasses, but it took me FOREVER to get them out of my eyes.  I was about to have a little panic cry…but I calmed myself down and got it done.  After some mindless TV watching and Instagram scrolling…I went to bed.  And slept really well.  I was long running with friends the following morning, but not until much later than I usually run.  Worth it.  I love running with people so I will do whatever pace if it means I have company. Very glad for the good rest.

SATURDAY: 15-17 MILES WITH LAST 2-3 MILES FAST FINISH – GOAL 16 MILES

I met up with Christine and Ron at 7:30 am.  I had eaten a small bite at home.  Then used Maurten 160 (in hindsight, should have gone 320) before heading out.  We were going out to keep an easy pace in the 9 minute mile range, and did that for most of it.  Another good reason for me to long run with people…they are better and keeping an eye on pace than I am and tell me when to ease it back.  I love that about the people I run with.  Ron was going for 9 miles and Christine and I had 16.  We ran the first 10 with Ron, dropping him off at Seneca Park before we headed into Cherokee Park, making it almost all the way up Dog Hill before we had to turn around.  And while I did take off at Mile 13 for that “fast finish,” it wasn’t THAT fast when looking at my pace.  Take into account though that this direction lies some CRAZY uphill that goes on for a long ass time.  So, I put in the effort, even if the pace was affected by these climbs.  There are a few.  I finished up on the loop, which was slightly crowded and I was forced to stop as I was behind some ladies who were walking and had 2 double strollers coming the other way.  It was fine.  I grabbed some water and then started back up.  Pace overall was right where it should have been.  I was starving by the time I finished, so it was off to Wild Eggs for brunch.  And it was perfection.

SUNDAY: INSTRUCTIONS: NO WATCH ALLOWED! RECOVERY RUN!

I chased the sunrise again this week.  I head out just as the world was getting light around me and just enjoyed the miles, keeping pace easy and letting my legs just go with the flow.  I ran the same route, stopping over halfway through to snap a photo of the sunrise over a lake in a park…and then finished it all back up.  The weather felt amazing.  Low 60s and a low dewpoint.  Loved it.  Felt so good.  I covered my watch and never glanced at it.  I run better without the pressure, it seems.  My watch never stressed me out like this before, so not sure why I’m letting it have so much control over me and how I feel and react to each run.  This has been a good change for me.

With a glimpse at this coming week’s schedule…it’s going to require a lot of work.  Two long-ish runs coming up hot this weekend.  Both with some paces to hit.  Hopefully my body will let me put in the work and get it done.  Crossing fingers.  I’d really love to nail a workout at some point this training period.  We shall see.

Have a great week!

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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.

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 #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

Mercy Health Glass City Marathon – Toledo, OH (April 28, 2019)

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Me after finishing the Mercy Health Glass City Marathon – Toledo, Ohio

Race: Mercy Health Glass City Marathon

Place: Toledo, OH

Date: April 28, 2019

Time: 3:38:46

After a really good shakeout run using Glass City’s Savage 5K as just that (and somehow placing in my age group), I spent the rest of Saturday in my hotel room.  Sitting on my bed.  Feet up.  Eating.  Blogging.  Watching television.  Not out walking around Toledo.  Not hanging out at the expo.  Off my feet.  Foam rolling.  Stretching.  All of it.

I was really taking this prep seriously!  I didn’t actually leave the room until about 4 pm…when Cathy and I headed into Toledo to hit up Organic Bliss Deli & Bakery for dinner.  We had looked at a few places in Toledo, but it is so hard to gauge  how safe some places are, and some reviews on places I had been looking at weren’t so good on my Find Me Gluten Free app.  We were going to do my new favorite thing before a major race – sushi…but Toledo’s only safe sushi place only had the a vegetable roll, cucumber roll, or avocado roll for vegan options.  BOOOO!  I am lucky to have Dragon King’s Daughter for my vegan sushi needs in Louisville/New Albany.  As we were driving up to Toledo, my fellow Celiac blogger and Instagram friend, Margaret, was on her way down to Columbus for the Gluten Free Allergy Free Fest and posted about Organic Bliss.  They closed at 5 pm, so we went early and got there to figure out what we wanted for dinner.  And, of course, we would get a box of goodies to go back to the hotel with us.

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My Gluten Free Caribbean Avocado Sandwich with a Chickpea Salad from Organic Bliss Deli & Bakery in Toledo, Ohio

The people there were very kind and gave us some time to look over the menu, and we finally came to our conclusions…Cathy went ahead and got the BLT with Chips.  And I went with the Gluten Free Caribbean Avocado Sandwich (avocado, romaine, spinach, tomato, cucumber, black beans, papaya poppyseed dressing).  I got that with a side of the Chickpea Salad.  And then we boxed up some treats: A Mint Chocolate Chip Cupcake, an Almond Scone, a Cranberry Orange Scone, a Cinnamon Roll, and the Peanut Butter Quinoa Bar.  We paid and went and took a seat in the corner while meals were prepared and brought out to us.

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All my baked goodies I took back to the hotel with me from Toledo, Ohio

Sandwiches before a race are a good back-up it seems.  And this sandwich was AMAZING.  I loved it.  And the Chickpea Salad was the perfect side.  Got some carbs, protein, healthy fats…perfection.  They were trying to get ready to close, so the floors were being swept and people were coming in for last minute purchases.  We finished up and headed out to go back to the hotel for the night. And you better believe Cathy and I split that Mint Chocolate Chip Cupcake for dessert back at the hotel.

I went ahead and posted on my Instagram feed the motivation, the drive, and the reason I was running the following day: my mom.  My mom was diagnosed with breast cancer back in January, just after the New Year.  It was a shock to my family and one that none of us were prepared for.  Right now, she is going through chemo, keeping her spirits high and her thoughts positive.  What a warrior.  This race, save for a couple of miles, was to honor her.  Mile 1, my roommate claimed.  Mile 26, my friend Natalie claimed,  And Mile 10 was in memory of my friend Tina’s daughter, Kinsley, who died in her sleep at the age of 10 a couple of days before I left for Toledo.  I would carry these honors with me respectively on the race course.

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My mom – she’s a warrior!

I did one last round of stretching and foam rolling while watching Guy’s Grocery Games on Food Network…and got an onslaught of uplifiting and motivational gifs from my coach.  I do love my coach.  He has been amazing, even when training went slightly off the rails when I busted up my knees.  The gifs made me laugh.  And he threw in a Game of Thrones reference, so that was winning.  But, soon it was time to turn in for the night.  I set two different alarms.  One for me to get up and take my medicine and use the bathroom…and then go back to bed.  And then one for Cathy…which would be when I would get up and get dressed.  No surprise…I couldn’t sleep well.  And I shut off my first alarm before it even went off.  Tried to climb back into bed and wait for the other alarm, but then my mind wouldn’t shut off.  So, I got up and did my PT stretches for my hips…and then went ahead and started to get ready.  By the time the second alarm went off, I was pretty much dressed and ready to head out the door.  So, while Cathy got ready, I started prepping my hydration vest bladder with 1 liter of water, grabbed my Maurten gels to use as additional fuel on the run, and put on my clothes I would shed prior to the race.

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Race day ready!!

Because up in Toledo…it was 41 degrees on race morning, but with the windchill, it was in the real feel was in the low 30s.  They had been predicting snow…but thankfully that didn’t happen.  I had, thankfully, packed some clothes that I could wear over my race gear (and a back up short sleeve shirt since a tank top was the original plan for this race), so I felt like I was good in the wardrobe department.  I was glad I had the clothing to give to Cathy before I got into the corral, because I was cold in that wind.

We left the hotel early.  Like 5:45-ish early.  And we made the 20 minute drive to the University of Toledo, where we found a lot to park in.  And then…then was the walk to the start.  It was slightly drizzly, but Cathy had purchased some trash bags at Kroger so, we both donned them and set out down the sidewalk to get to the start.  It was a pretty big walk, but it was a good way to warm up for sure.  If you know Cathy’s history with directions, you will understand that I kept checking with her to make sure that she was on track to getting us to the start line, especially when random runners who were walking near us would veer off and we’d continue on…into the land of empty sidewalks and roads.  But, we turned at an intersection and I could hear the tunes of the start line, and they just so happened to be playing my theme song for this year, Panic! at the Disco’s “High Hopes.”  It was a good sign.

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This was not the start line that I expected for a spring marathon. Wet, cold and windy!

We went to find a spot for Cathy to stand for the start of the race and just sort of made that base camp.  I stood behind her to break her from the wind.  We took a few photos.  I looked miserable.  I was miserable.  Spring marathons were not meant to be spent freezing.  At least, not in my opinion.  I drank my bottle of UCAN with 30 minutes to go and eventually, with about 10, shed my extra layers, save the trash bag, got a hug from Cathy, and headed to Corral B.

It was here in Corral B that I set out on my mission to find the 3;35 pacers.  The Web site had two of them listed, but as I hunted for the tiny yellow signs the marathon pacers held, I just couldn’t find any in my corral.  So, I went up to one of the half marathon pacers and asked him where the marathon pacers were.  He said that they should be in here…and asked which group I was looking for.  I said, “The 3:35.”  And he told me that there was no 3:35, only 3:30 and 3:40 and to find and line up with the 3:40 so that I start slow.  I was determined not to melt down or let this mentally get to me.  The National Anthem was about to be sung, and after that, I gave one last look around my corral for pacers….shed my trash bag, and decided I was going to have to pace myself this time.

That’s a scary thought  right?  But that was how it was going to be.  Corral took off and I saw the bobbing of the yellow pacer signs up there.  So…one more chance to check for them in my corral.  No luck.  None.  Deep breath. We were moved up toward the start line.  Waited two minutes.  And then…we were off.

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Just before Mile 4 in the Glass City Marathon

I reeled it in immediately.  Normally that race start is intense and the adrenaline is rushing and you just GO.  You bolt it out and find some space, but it uses up valuable energy, and I had been given a plan to follow, and while I couldn’t see the first 5 miles through with the pacer as the plan said, I wasn’t going to blow it up by going out too fast too soon.  I could hold it together and hold back.  Five miles.  I had this.  My coach wanted me to be around an 8:12-8:10 pace for these miles.  I did the best I could, and while a few of them were slightly fast, the last two were just slightly slower (not by much) than that pace.  Just before Mile 4, Cathy had found a spot on the side of the road to cheer. It was amazing.  Cowbell and all with a crowd.  I will say this, for being a smaller race, I never felt like I wasn’t supported out there.  Going into Mile 4 was a huge example of this.  Lots of people, even in the damp cold, just there to cheer on the runners.  It was great.

From Mile 6-15, I was supposed to maintain a slightly faster pace, not sprinting, not going too fast, but hitting those high 8’s.  And I managed this.  Holy crap, I was doing it.  And I felt good.  I didn’t feel like I needed anything, and technically with UCAN, I didn’t…but I didn’t want to run out of steam, and I have always been told to fuel early and often.  So, I took my first Maurten gel at Mile 6. Here we were guided through some neighborhoods, and people were down at the end of their driveways cheering.  Our bibs had names on them, so they would shout out your name and some encouragement as you went by.  Loved that.  While big races are all fine and good, this was the feel of a big race without all that big race stuff.

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Me heading into the finish line of the Glass City Marathon

It was actually just before Mile 10 that the half and the full marathons split.  This was clearly marked with big gates for the runners to go through.  The half marathon runners turned left, while we continued on.  This did bring the number of people around down some.  But, again, I never, ever felt like I was running alone.  At Mile 10, I fueled again (remember, early and often) and then I did give a point up to the sky and said Kinsley’s name.  She gave me some wings on that mile.

It is just before Mile 11 that the marathon course enters Wildwood Preserve Metropark.  We would actually run through this park twice on the course, but, trust me, it didn’t really feel repetitive.  The open streets we had been running on narrowed to a running/biking path, but it was paved and beautiful.  There were race volunteers out there, handing out water at the two water stops that were inside the park.  There was a band playing as well at some point.  On the first pass through the park, somewhere after Mile 12, we are sent to the right to run out onto the streets again.  I fueled again at Mile 14, and pressed on, still feeling strong and confident.  It was somewhere in Mile 16 that I caught up with the 3:40 pacers.

WHAT?!

Yep…the 3:40 pacer.  I shook this off, figuring that it was fine.  The problem was, I joined up with them as we were sent to run on the shoulder of a road, and in a pace group, that made for some tight, tight quarters.  This made my split at this mile much slower than I would have liked, but I was afraid of clipping runners ahead of me, or being clipped by runners near me.  This happened twice, if you recall, when I started with a pace group at the Indianapolis Monumental Marathon back in November.  When I had an opening, I did pass and get ahead, able to stretch my legs back out and pick it back up.  I didn’t panic.  Not at all.  I just found my own pace again and was happy to not be in that pack anymore.  I had some breathing room and it took that anxiety away.  I fueled again at Mile 18 and just kept on going.

Just before Mile 20, we re-enter the park again, from a different entrance and make our way back through that path.  It was here that we have to navigate a small bit of an incline.  And it was here, that my legs slowed down and just wouldn’t pick it back up.  The final 10K…where I wanted to just maintain and keep going strong.  A tiny little bump in the elevation took the speed away from me.  I felt like I was picking it back up, but I wasn’t.  I truly wasn’t.  This time as we go to exit, if it’s your second loop, you turn left, and now you’re heading back out toward the university.  I still felt good, I just couldn’t find any sort of speed at this point.  We are still on this paved trail, and runners were scattered, but we were strong.  The 3:40 pacer passed me again.  And I didn’t fret or sweat it.  I did shed my gloves around Mile 22.  My hands were getting really hot finally.  And I was close.  I also took my last gel at this point.  Fuel for the final four miles.

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Me crossing the finish line of the Mercy Health Glass City Marathon – Toledo, Ohio

There were some really perky and happy ladies running a friend in for his last few miles, who were fresh and really uplifting.  It was nice that they came by me because they definitely helpful in that stretch.  Around Mile 25, you can pretty much see the school.  You know that finish line is on the field of the football stadium, and you know…you really are almost there.  People are cheering.  Shouting your name.  Encouraging you.  Telling you how good you look.  How fast you look.  That you’re doing amazing.  I still felt good.  I still felt confident and strong.  I knew I wasn’t getting the BQ I had been training for, but I hadn’t glanced at clocks or my watch for time…just my pace.  I never peeked at it if it wasn’t buzzing at me for a mile lap.  I hit the turns to take the chute into the 26th mile…and then it was on to the stadium.  The crowd was amazing.  Loud.  Screaming.  I saw Cathy as my name was announced and I kicked as much as I could toward that finish line.  Crossing it…with my hands up.  I paused my Garmin and took a look at the time.

3:38.

I was just off of my BQ time by 3 minutes and off my goal time by 5 minutes.  I was so close.  I didn’t get my goal, but I was incredibly happy and proud.  I hadn’t hit the 3:30’s in a marathon since 2013, where I did it twice.  Both BQ times.  I was elated.  I cried.  Cathy came over after I got my Mylar and my medal and gave me a hug.  I told her I needed to put my feet up so we went over to the field and I laid down in the sunlight and propped my legs up on her.

Eventually, I decided that I did, in fact, need to move.  So, we headed out of the stadium to the runner finish area.  Here we collected my commemorative glass mug (you get it upon finishing), and went to the food tent.  I couldn’t eat anything, but poor Cathy was starving so she had my beer and pizza tickets, so I let her claim those.  I was feeling lightheaded, so I went to sit down and shiver in my Mylar.

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My Spicy Ginger Tofu & Ancient Grains bowl from Corelife Eatery

Cathy and just shown up when my Instagram friend, Scooby (who had a fantastic day as the 3:15 pacer) wandered by.  I called him over and we chatted for a minute, but he had just snagged some pizza and I didn’t want it to get cold…so we congratulated each other and I let him go.  Cathy had two beers to try.  The first one she hated, the other one she sipped on until I decided I was ready to go get warm with a hot shower at the hotel while she went to get me some coffee from Bigbee Coffee.  The walk to the car felt longer than it probably was, mostly because my body was tired and a little sore from the effort that day.  I eventually foam rolled, stretched, and went to get dinner at Corelife Eatery before seeing Avengers: Endgame that night (the theater was advertised as having reclining seats – it didn’t…and by the end, I knew I had made a big mistake).  It was a good day, and I am still basking in my accomplishment.  I think, next time, I’ll get it.

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Nothing is impossible.  Keep on dreaming!  Glass City Marathon Finisher!!

So, the official results of the Mercy Health Glass City Marathon are that I finished in 3:38:46, making it officially my third fastest marathon and the first one back in the 3:30s since 2013.  HOLLA!  Stoked.  I was 408/1278 finishers overall.  I was 108/527 female finishes.  And I was 30/96 in my age group!  How amazing is that.  I felt good and strong the entire time, never letting any self-doubt or negative talk enter my head.  I was focused on the race at hand and the people I was running it to honor.  Marathon #15…done.  Now to find the perfect fall marathon to make the next attempt on that Boston Qualifying dream.

Remember…training rarely is linear…race day can throw so many factors at you…trust the process and remain focused on your own race that day.  You never know what you are capable of until you try.

Starving To Be Enough

Hello, my dear friends and readers.  Let me introduce you to my friend, Natalie.  I met Natalie through a local running store, that ultimately, led to a small running group.  She and I became fast friends and, we have seen each other through a lot of ups and downs in life.  Last year, she took on one of the hardest and biggest challenges of her life.  She went to get treated for anorexia, an eating disorder that was, literally, wasting her away to just bones. Unfortunately, this isn’t the type of problem that just goes away after treatment.  It stays with you…it eats at you…it gets in your head and it makes it hard to stay on the right path.

With the holidays in full swing, she commented on the way her life is just saturated in diet culture.  It’s hard enough to deal with when you are in the population trying to lose weight.  But have you ever thought about how hard it is for someone who is obsessed with being smaller?  Someone who can easily be triggered by the word “diet” or “fat” or even “calorie?”

I have been wanting to welcome guest bloggers to my page for awhile now, so I’m going to let Natalie share her thoughts on the saturation of the market with “quick fixes” and how it can be a problem for people who have disordered ways of eating or looking at nutrition.

We all can agree, diets are bullshit. Your body doesn’t need to do a cleanse, you have a liver that does that for you. Your dietary choices should not be used as a way to restrict yourself from what you can and cannot eat.  And diets…don’t work.  As anyone who does any sport, you know how important FOOD is and PROPER NUTRITION is to performance and longevity.  It’s hard, though, even for people without an eating disorder, to feel normal when it feels like every ad, commercial, influencer, and the like out there is telling you that you need to be smaller and this gimmick or new workout is how to do just that.

So, let me turn it over to a great friend of mine, a fellow athlete, and someone who has been on the dark side of an eating disorder and is working hard to recover, despite being bombarded with messages that are the complete opposite of what she needs to be feeding herself.

Below are her words, as well as a before and after photo for reference.  Thank you, Natalie, for being brave enough to share your story and your thoughts on this matter.  Keep fighting.

~*~*~

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Natalie BEFORE and Natalie AFTER

It’s all the time; all year and everywhere! In the malls, magazines, on TV, the internet, radio, at work, with friends and now invading your emails!

DIETS: how to diet, which one is right for you, what melting pill takes the fat away, and on and on it goes.

Food has always been a part of life.  You can’t get away from it: from the moment you’re born, it’s literally shoved into your mouth, and then, we are told not to eat what we just learned to put into our mouths because it is bad for you. Yet, it’s what we have to have to stay alive!

The diet industry probably makes more money than the company’s for any other product. I think I read it’s a multi-billion dollar corporation!  Well, as hard is it is for someone wanting to get healthy (which one to pick, this one didn’t work, etc.), what its like for a person with an eating disorder is absolutely just torture!!

In my active portion of my ED, I was all about different fads and diets and everyone was willing to give it to me despite the fact that I was sick and losing too much weight. I had doctors that even encouraged my particular way of eating – healthy of course – but I left out how much I exercised to burn off the little healthy food I did eat! I’m sure if I had tried I probably could have found a surgeon to give me gastric bypass!! Trust me, I thought about it! But, now in process of being in recovery, which is the hardest thing I have ever done, it’s all around me and dangling in my face 24/7. I know this is a part of life and they didn’t actually cause my ED, but they feed it, literally and metaphorically!!

I get emails everyday for the newest product of diet pills. I see a runner on an ad and then go to read it and it talks about counting macros or the Keto diet. Even gluten-free diets are used to restrict, which is kinda funny considering they have some of the highest sugar counts in their stuff just so it tastes good. It’s supposed to be for allergies to gluten or, more specifically, what it was originally for was Celiac disease which has to be diagnosed with a biopsy and blood work! Period! I have many friends with this and they can actually die from it! So, to take specific diets for specific diseases is also the new fad. Like I said, it’s crazy and it can make a normal person crazy, but with the ED, I feel like I have no chance at ever getting better because it always draws that part of me back to the fact that I’m not good enough the way I am. I could be thinner if I just took this pill or if I rubbed my belly with this amazing fat burning gel or if I get my macros or micro nutrients right. I have to say, in my treatment (which was meant for an athlete), I have learned about macros and micro foods, but in the end, we are people that can get obsessed about anything and take it to extremes. It’s in our way of thinking and I say in our DNA too.

They say people with ED are a lot like alcoholics, if that gives you some idea of how bad it is. Except you don’t need alcohol to live, but you do have to eat food.  To constantly give all this media attention to something that will only work for a small time, and then the targeted person will go off their diet and then have to start all over again, because they are desperate at that point and go back to the diet programs or vitamin shops that sell “healthy ways to diet” is just as addictive.

But, for a person like me, someone who will go the distance to be thin enough and never stop. And every diet there is or that comes out, my mind immediately thinks…maybe if I try this and that, then the cycle of being afraid to eat, the fear of gaining weight and not being good enough if I don’t weigh less…all of it throws me back into what will ultimately be my death warrant!

So basically, from my point of view, as a recovering anorexic…this industry is helping us kill ourselves for money!!