training – Page 21 – The Celiathlete

September 13, 2013

Disneyland Half Marathon – Anaheim, CA (September 1, 2013)

Me leaving the start of the Disneyland Half Marathon - Anaheim, California — Me leaving the start of the Disneyland Half Marathon – Anaheim, California

Race: Disneyland Half Marathon

Place: Disneyland, Anaheim, California

Date: September 1, 2013

Time: 1:42:39

If you recall…back in February, I participated in the Disney Princess Half Marathon, which is held at Walt Disney World in Orlando, Florida. That being said, I also know that Disney does this fantastic thing where if you run a half marathon at one of their parks and then, within the same calendar year, run another half marathon in the other park, you get a reward for going “Coast To Coast.” In this case…an additional piece of bling.

A dear friend of mine who also ran the Disney Princess Half Marathon was running the Disneyland Half Marathon as well. In fact…we both signed up within minutes of each other. And the planning stages were on for a reunion. But this time…with all four of “THE GIRLS!” It was going to be a trip to remember. Aside from being the first visit to Disneyland for Cathy and I, it would mark the first time the four of us had gotten together since…2011. Needless to say…I was nervous…and excited all at once.

Here’s the deal though…I’m in full-fledged marathon training mode currently. And with that being said, it meant that I had to mess around with the training schedule a little bit to fit into the travel plans. For one thing…rest days were moved…and, keeping in mind where I was going after the California portion of the trip was over (Cathy and I went to Colorado for the last part of the trip), I also wanted a more convenient spot than a city to do my long run. So…the schedule was shifted around a bit and made to fit. It wasn’t perfect…but it was doable.

On Friday, August 30, I was up at 3 a.m. to get in a 7 mile training run, which normally I would have done on…say…Sunday or something. Friday is a usual rest day, but the rest day was coming on Saturday instead. I guess. Because I knew that there would be lots of sightseeing at Disneyland…so a lot of walking…not so much resting. But…at least no running. So, up super early, out the door getting work done. I showered…finished packing (and took a risk by packing my running shoes in my luggage instead of taking them carry-on like I did for Florida…I kept my running outfit in my carry-on, but the shoes went into the suitcase because I figured I could replace the shoes at the expo…but not my costume)…ate breakfast…and headed into work a little early to get that kind of work done. Haha! A co-worker drove us to the airport and dropped us off, negating the need to park our car in the extended stay lot and pay an ungodly amount of money for the pleasure. We arranged with a different co-worker to pick us up late Sunday night when our flight came in. We had it handled. That being said, we checked our bags (LOVE flying Southwest) and headed to our gate. We actually had some time before our plane was due to depart, so we settled in to read…snack on some dark chocolate covered acai berries…and wait.

Before we knew it, the plane was boarding. I was at the tail-end of the A group so when I got on the plane, I found the closest two seats with a window to the front of the plane that I could find. We were making a hop over to Chicago, but not getting off the plane. When the passengers disembarking in Chicago moved off the plane though, Cathy and I moved forward. Then…the never-ending 4 hour flight into Sacramento happened. It was such a long time to be sitting…and my body was not happy with it. I did a lot of reading (at the time, polishing off Restaurant Man by Joe Bastianich) and a lot of whining about being uncomfortable. So landing in Sacramento was a relief. I could move and I could find something to eat. Which…for me ended up being this little salad of spinach, tomato, and feta cheese. It was…eh…as it came from one of those stands inside the shops and not a restaurant. It was something though, and that’s what mattered. I made a comment about what was for dessert but I think Cathy thought I was kidding and just laughed it off. Hmm…you’d think she’d know better. Anyway, we were soon on our last flight from Sacramento into Burbank and soon we were meeting up with Jenn (also known as Indy) at the airport, piling luggage into the car, and heading to her house to drop it off. Once that happened, we were back in the car heading out to the train station to pick up Tanya (also known as Tawn), who was coming in from Fresno for the weekend. SO thrilled. The four of us were back together again.

And, despite having been awake at this point for over 24 hours, I didn’t feel the least bit tired. We gathered at Indy’s house, watched The Mighty Boosh, ate a gluten-free chocolate chip cookie (Evan and Indy went out to Whole Foods for gluten-free snacks…because they are that awesome!), and eventually decided that we’d have to be up by 5:30 a.m. in order for all of us to cycle through the shower before heading to Disneyland. And Disneyland was important. So we said goodnight and all went to sleep.

Pirate Mickey Ears on...LET'S DO THIS! — Pirate Mickey Ears on…LET’S DO THIS!

My alarm went off super-early the next morning and I staggered off the air mattress and into the kitchen. Tawn was going to hit up the shower first…and Indy was up and asked if I wanted coffee. OF COURSE!! She made some of the best coffee ever, for the record. I caffeinated myself while Tawn showered…and eventually Cathy staggered out and headed right for the fridge for a Diet Mt. Dew. That’s her caffeine of choice. Soon, I was showering, and we were figuring out breakfast afterwards. We finally just had bananas, I think. It worked. It was something in the stomach to start. And then…we were “Tetris-ing the shit out of the trunk” trying to fit all our luggage in for the journey and two night stay (hey, in our defense, Cathy and I had to pack for 9 days, plus one fancy dinner!). Indy is a rockstar and managed to make it work. And then…the drive to Disneyland!

My first Disneyland experience started in…the parking structure. But soon we were taking the escalator down to the shuttle that would take us to the park entrance. We were starting with California Adventure. Indy and Cathy went to go stand in line for Fast Passes for the Radiator Springs Racers (which I’m glad they did…because they ran out quickly) while Tawn and I went to go start off the Disneyland trip right with some Tower of Terror fun. We met up after that…went and did Soarin’ Over California…walked around Radiator Springs…rode Luigi’s Flying Tires and Mater’s Junkyard Jamboree…and then hit up Ariel’s Undersea Adventure. We paused at this point to eat lunch…where we all sort of did our own thing. I was pretty much limited to a salad with a gluten-free roll. But this salad was the size of Godzilla. Seriously. I ate what I could and called it quits. From there…Radiator Springs Racers…then Tawn and I went on California Screamin’…and then we took in a water show that was conducted by Goofy. At that point…we decided it was time to hit up the Fitness Expo. After all, I had a packet to pick up. We wound our way through the resort, heading down to the packet pick-up area, where I headed to the first booth, as my bib number was for Corral A. Lead corral once again! I flashed my ID and turned in my waiver and I was handed my bib and tagged with my Coast To Coast bracelet. Sweet. Then…over to the expo where I would get my swag bag and t-shirt. I really wish I had held up my t-shirt before leaving because this thing is a small…but it is a TENT!! Holy crap! Oh well. It still works and I will still wear it (sometimes…as it is orange and that’s not one of my best colors). Then…shopping!! I ended up buying two additional bottles to hook onto my fuel belt (per my sports nutritionist) for extra hydration and then I bought the Castle To Castle t-shirt from one of the vendors. There was so much more I wanted…but I was just starting vacation and didn’t want to spend all my money in one place. The ONE item that I wanted most though was the official Disneyland Half Marathon pin (I collect pins), but they were sold out and you can’t order them online. I was seriously bummed out and sad for the rest of the day. After listening to Sean Astin talk and finishing up some more shopping, we all departed the expo to head back to the hotel to unwind a bit before dinner. We crashed…munching on some gluten-free crackers with hummus and just…laying about. We all were wiped. A lot of it being from how hot it was outside…and little sleep. For me…VERY little sleep.

After some downtime, we were back at it, heading out to Disneyland. Indy had to head back to the expo to meet up with an old friend of hers, leaving us with Tawn as our guide. We hit some highlights, like the room where Walt Disney stayed when he was in the park…the statue of Walt Disney with Mickey Mouse…Sleeping Beauty’s Castle…and finally the carousel, where Indy found us and was able to join us for the ride. I was having the time of my life. We had been discussing an early return to the hotel so we could get some rest before the race on Sunday morning…but Indy saw the Fast Passes for World of Color and we (meaning she and I) decided we had to do that. And that started at 9 p.m. So, the original plans were scrapped and we were locked in with fast passes for the show. We hit up Buzz Lightyear’s Astro Blasters (I sucked!) before heading over to Redd Rocket’s Pizza Port for dinner. Why there? Gluten-free pizza of course. It is my night-before-the-race required meal. It had to happen. Cathy got a slice of regular pizza and some breadsticks. Tawn and Indy each got pasta and split some breadsticks. I waited for about 10 minutes to place my order with the chef…then had to wait another 10 minutes for it to be made. And it took an additional 5 minutes to actually get it. So, by the time I joined my friends at the table, only Tawn was still eating. The other two had finished. The pizza was very much like the one I got on the fly at Disney World…so…not horrible…not fantastic. Just…gluten-free pizza. And that was enough. We then booked it over to World of Color and watched the colorful water show before calling it a night. That took a little while too because I was trying to lay out everything I would need in the morning…costume…hair accessories…shoes…race bib…fuel belt…fuel…etc. Finally climbed into bed to snag a few restless hours of sleep.

The alarm sounded loud and clear way, way, way too early. It was 3 a.m. and I was now getting on my outfit to be Belle from Beauty and the Beast. Why Belle? Because my niece, Kaytlynn, loves Belle. She is her favorite Disney princess…and I promised her I would run as her. I am an auntie of my word. So into the gold sports bra and sparkle skirt I got…did my hair up with little red rose accessories and red hair extensions. Slipped into my black compression sleeves and got my fuel belt loaded with Sports Beans, GU, and one bottle of water and one of NUUN (for electrolytes). Indy was in the process of getting dolled up as Lilo from Lilo and Stitch and we both opted to step outside to see what the weather was like. The first words out of my mouth where, “It’s gross out here! UGH!” It was gross out there. High humidity and temperatures already in the 70s. BLECH! Cathy quickly made up some signs as Tawn got dressed up as a makeshift Snow White. And…we of course had breakfast. I had brought some of my gluten-free cereal with me from Louisville…so I ate that while I got ready, snagging a banana for 30 minutes before the race. When we were fed, dressed, and prepped…we headed out the door of the hotel for the long trek to the staging area for the race. We wandered through the empty park, making our way to where we needed to be. We even passed the finish line. The race jitters were starting to hit.

Me as Belle and Indy as Lilo at the staging area before the Disneyland Half Marathon

We took some pictures at the staging area…then were bombarded by MarathonPhoto people wanting our pictures. I swear we were asked at least 20 times for pictures. And not just of Indy and I…but also of Cathy and Tawn. How epic!! Now they are part of the race memories. But, really, Indy and I were trying to shake off fatigue, stretch, and mentally prepare for the race. I did some walking lunges, some butt kickers and a lot of active stretching to get the muscles loose while I could. I ducked over to the port-o-potties to use the bathroom one more time. Washed my hands. Ate my banana…and had to go get into my corral. I was in Corral A…Indy was in Corral F. So we told each other to have a good race and went our separate ways.

Not as much was happening at the start line as there was at the Disney Princess Half Marathon. The Disneyland Half Marathon, however, is not focused mostly on women, so the corral definitely had more testosterone in it this time. Cathy came over to tell me that she and Tawn found a great spot about 20 feet from the start on the left side, so I moved to the left so they could see me when I left the gate. A marriage proposal happened on stage at one point. They brought up some guests to the stage including The Biggest Loser’s Allison Sweeney (LOVE HER!), Sean Astin, and NSYNC’s Joey Fatone. Now, Tawn had been dying to meet Joey so when he was on stage, I was totally thinking about her. Then the small amount of downtime occured and this is where I found myself literally dozing. I was falling asleep on my feet. I think, combined, I might have gotten 5 hours of sleep in 2 nights. Fatigue had moved to complete exhaustion. Not good when the race hasn’t even started yet. I tried to shake it off…but just couldn’t seem to keep my eyes open. The National Anthem played…and then they sent off the wheelchair racers. My corral was next…so we all moved up. And when the horn sounded, I started my Garmin as I crossed the start line, saw Cathy and Tawn, giving each of them a wave, and hit the roads of Anaheim.

For the first mile I was with a guy dressed up as Woody from Toy Story. He was even carrying a Woody doll with him. People kept saying, “Hey! It’s Buzz!” And he would, in a perfect Tom Hanks voice, reply, “I’m not Buzz! I’m Woody!” It was awesome. But he soon dropped behind and I was now entering California Adventure. It is still dark at this point, and as we run by the Paradise Bay, where World of Color was done, the lights and fountains are on, greeting runners as they go by. The music was even playing. It was very uplifting, actually. Just what I needed. From there, it was out of California Adventure and into Disneyland. Sleeping Beauty’s Castle was lit up and the runners made their way up the street and through the castle. This all happened within the first three and a half miles…so, after that, it was back out onto the roads for the rest of the journey for the most part. It was “blink and you miss it” through the parks, really. But I always get such a rush when I run through the castles at Disney. I was starting to wake up now.

Miles 4-8 were all done on the road. So, not much to look at…until you hit Mile 7. Here you get treated to the most amazing car show. People brought out all their beautiful vintage cars and are displaying them for the runners, taking away the monotony that the highway roads would normally offer. Some honked their horns, all of them were cheering and clapping. I loved that part of the race. If I wasn’t already feeling uplifted, that helped.

Mile 8 led me past The Honda Center, which is where the Anaheim Ducks play hockey. Very cool little stretch of the run there. This lead into the unpaved mile of the run, along the Santa Ana River Trail. Loose gravel. Wasn’t expecting that in Anaheim. But, there it was. In fact, one of the wheelchair racers was struggling with her racing chair in the grooves of the gravel. She managed to regain momentum afterwards though, because she passed quite a few of us up on our way to Angel’s Stadium.

Yep…Angel’s Stadium. Home to the Los Angeles Angels baseball team. I was looking forward to this part of the run. I am not much into sports, but I grew up on baseball. I played softball. I went to baseball games. I love the sport. So, the opportunity to run through the stadium…across home plate even…was thrilling. And the stands were packed with people…and the roar of the cheers was incredible. They even had an announcer there listing off names as you passed over the sensor. I couldn’t stop smiling. This was epic! Just ahead of me, I noticed the wheelchair racer had taken a tumble out of her chair on the corner leading out of the park. She had some volunteers helping her out. She was a little scraped up…but seemed fine and eager to get back into her chair and on the move. Trust me…it didn’t slow her down any.

Three more miles to go after I left the stadium. I kept telling myself…just a 5K left. I knew I wasn’t going to PR…and I hadn’t set out to do that on this race. I made a promise to my sports nutritionist to treat this as a training run, and that was how I ran it. It was horribly humid and hot out…but I was still having a great time. I still felt good. I felt as though I could run more…which is always a good sign. So, I ticked off Mile 11, giggling at the sign that said “$175 for a half marathon…Smile only $37.40 to go!” So clever. So awesome. At around Mile 12, I got passed by a guy running and juggling. RUNNING AND JUGGLING!! AND PASSING PEOPLE! He had to be super human or something. Geeze. I knew I was getting close though. I didn’t once glance at my watch…I just ran…and as the finish line came into view, I couldn’t keep from smiling. My name was called as I slapped hands with Mickey Mouse and crossed over the finish line. Yes…I had to high-five Mickey. I had to!! I was all smiles. And I saw Tawn and Cathy flagging me from the crowd. And the smile got even bigger.

They were going to meet me in the staging area, so I made my way over to receive my Finisher’s medal…then some water…and then to get my Coast To Coast medal as well. From there, I made my way over to where they were handing out goody boxes full of mostly gluten-free options. And soon, I was heading out of the recovery area. And there they were…right at the gate…Tawn and Cathy. Both gave me hugs, not minding that I was slick with sweat. My official time beeped over my phone and Cathy told me. We high fived and I went to get a bag of ice and settle in to eat my banana. Hydrating and keeping to the shade, we decided that we had some time before Indy came in, so we made our way back to the hotel, where I showered, changed, and got ready to head back out to the park to cheer for Indy as she crossed.

It was hot…especially with the sun up now…but we were eagerly anticipating her arrival at the finish line. I had a vague notion of when she would be in thanks to the live updates I was receiving to my cell phone. Two minutes after the last update said she’d make it to the finish…there she was. Apparently she was a mess at the finish line…crying…hurting…and just happy to have it done. Poor thing. We went to go meet her at the designated area (Lilo 14), but I decided to go to the gate she’d have to come out of while Tawn and Cathy waited where we arranged before the start of the race. She finally made it out. I got a sweaty hug. She looked completely out of it. I got to meet her dad. We got the other girls over to where she was and we moved toward a shady spot where she could sit down. She needed to rest.

She slipped into her Disneyland Half Marathon shirt, rearranged her medals, and just let everything roll off. She looked completely spent. Her dad asked if she was ready to do it again and she shook her head and said “NO.” Yeah…I think this one wiped her. But she bounces. She does.

We started back to the hotel, but she said we should just go and enjoy the park. She needed to rest. So, we walked as far as we could with her, and she left to go recover, sleep, and do what she needed to do. The three of us hit up the parks hard…up until we needed to head back to shower and get ready for the most amazing dining experience ever. Seriously.

Anyway, Disney…as always…put on a spectacular race. My official results are that I ran the course in 1:42:39, making this my second fastest half marathon to date. WOOT! I was 288/15,868 finishers overall. I was the 59/10,017 female to cross the finish line. And I was 9/1923 in my division. You cannot believe how thrilled I am with these results. The best part was…I wasn’t even trying. I was just running. And, after hitting that finish line…I still felt good. I still felt like I could keep moving. That’s a good sign that my training and my fueling efforts have been paying off. Disney magic was back again on this one.

It’s hard not to find your happy pace and place at the Disney runs. They are super expensive when you factor in the cost of the race itself, travel, lodging, food, souvenirs, passes for the park, etc…but I keep wanting to go back. And it keeps drawing me back for more. I need to come back to Disneyland again…and soon. Because I already miss it.

Celebrating a strong finish, another half marathon under my (fuel) belt, and going Coast To Coast!

August 30, 2013

Marathon Training Week #12 – Taking someone along for the ride…

Last Saturday, when I was supposed to be out running 18 miles at my long slow distance with my training group…I was instead at Iroquois Park, gearing up for a small 5K race that I run every year. It was important to me, and it did mean shifting the schedule around. Normally this would have meant I’d just meet up with someone on Sunday instead, but much of my group was volunteering at one of the water stops at the Louisville Ironman…so it meant my 18 mile run would be done solo…and I’d keep it on the Indiana side of the river instead of taking it over to Louisville.

No problem. I mapped it out so I had a route, and actually memorized it without a problem. That’s quite unusual for me. I’m such a scatterbrain at times. But this stuck. Maybe because the long runs are the foundation of my training plan and the runs I look forward to the most. I’ll be honest though…I wasn’t looking forward to this one. 18 miles would take me around 2 hours and change to complete…and that was if the elements were ideal. And on Sunday morning, it was a humid morning in the high 60s…and once that sun came up…it was hot.

I had jokingly suggested that my roommate, Cathy, ride her bike and shadow me on my 18 mile run. Since this run was done on a route that wouldn’t take me back near my apartment, nor really around to any water fountains (they aren’t readily available around here like they are in Louisville), I figured she could be my roving water stop. She actually seemed game for it, despite being worried about taking on the hills. I figured she had plenty of time all week to back out of it…but she never made any indication that she intended to do that. On Saturday night, I asked if she was really going to come along. She said she was…and seemed adamant about it.

So…for the first time ever, she got to see me through an entire run. And at the end…I was glad she was there to push me to finish strong.

This week would normally be a taper week…as I have a half marathon next Sunday…but my main focus is on the marathon. It just so happened that this week required a 13 mile run, so the training schedule fell right into place. I couldn’t have asked for a more perfect alignment. But…no taper was happening. And I promised my sports nutritionist not to all-out race this half marathon and keep it at my training pace. So…I hope I can manage to keep myself from getting carried away. Guess time will tell.

That being said…let’s take a look at how this week shook out leading up to the Disneyland Half Marathon.

Cathy and I after our 18 mile adventure!

Sunday, while normally was the “Do What Feels Good” distance or rest day…it wasn’t happening this week. As I mentioned, my usual long run day on Saturday was replaced with a short 5K race. I rocked the race, but it meant the long run had to be pushed to Sunday. I was a bit unhappy with the dramatic drop in my mileage for the week because of the 5K…but…I’m not overly concerned now. I’m doing the work…and that’s the important factor here. Anyway, I got up early to get ready and slap on some sunscreen before the sun even came up. I ate my usual breakfast of cereal…no banana today because I didn’t have one and forgot to pick one up. No worries. I packed three GU packs in my skirt and started to fill up my water bottles with NUUN. My roommate was up and moving, making it even more likely that she was at least going to start this adventure with me. I was fairly certain she’d ditch it after the first couple of miles. I got her suited up in my reflective vest and she ate a quick breakfast and went to pump up the wheels of her bike. We were waiting on the sky to lighten up just enough to feel safe out on the roads. She put on her bike helmet and hauled her bike down. I went to get warmed up, as usual, with a slow mile through the apartment complex parking lots. And soon…after she added more air to her tires…we were hitting the road. At first, she had some trouble actually shadowing me…but she got the hang of it. And she did a fantastic job seeing me around New Albany, biking the entire time and either being just slightly ahead of me, or just behind. And, let me tell you, one of the best things in the world is hitting your final mile on a hot day where you just want to STOP…and hearing this slightly off-pitch voice start singing the Rocky Theme at you…followed by other inspirational songs. She even botched Queen lyrics, making me laugh. It was fantastic and when my watch hit 18 miles, we high fived and called it a day. I was so proud of her for making the entire 18 mile journey with me. She never complained once and she was always asking at stop lights if I needed the Sports Beans I had her take just in case…more NUUN…or more water. She now has a good idea of what I do on my long runs and I quite enjoyed having a roving water stop…and my own personal radio of inspiration at the very end. I got through that run because of her.

Monday…ah…Monday. My training schedule called for 7 miles…but with my upcoming week of craziness…I bumped it up to 8 miles. This also meant that I needed to get up a wee bit earlier to get the run done. So, at 3:30 a.m., I’m up and getting dressed, eating a light bite and downing 16 ounces of water. I had hoped to hit the ground running early, but I spent about 15 minutes searching for my reflective vest that I had let my roommate wear the day before. I couldn’t find it anywhere. So, finally, I grabbed my winter reflective vest and headed out to run. The winter reflective vest was super, super hot and the morning was warm (74 degrees) and humid. And it was just after 4 a.m. I started out, and immediately found that the vest was just too much. But, I needed to be seen, so I kept it on. My roommate later showed me she hung it up on my drying rack…on the back part that I couldn’t see. At least I know it’s there for tomorrow. Anyway…it was a miserable and slower 8 miles this morning. My legs were feeling the 18 mile hot run on Sunday…and the dehydration I think the vest was causing me. I hydrated (with Gatorade and water) every mile…but it was a struggle to get through this one. I managed. Needless to say, Monday is, of course…the weekly Daily Double. Most of the group wanted to run trails…but Natalie said she ran trails last week. She recommended hills due to all my bitching about not running them, but I ran hills at the race on Saturday and then everywhere I turned on Sunday. So, we opted to run one of our fun run routes backwards…not even going inside Cherokee Park. What came of this was a nice, relaxing, easy 3.6 mile run that felt awesome. And the company of Natalie and Harry was perfect. Once again…we talked about lots of things, but I got to talk to Natalie about Celiac and gluten intolerance and how we just like to eat…all…the…food. For the second run of the day, it sure did feel good.

Tuesday is cross-training day. But I was a very, very bad girl this morning. I went for a run. I did. I admit it right now…I got up and got into my running clothes, slipped into my running shoes, got that reflective gear on and went out for a slow…slow…easy run in the morning. I didn’t want to press it too much because it was actually a cross-training day and I was still hitting up my gym to accomplish that part of the training plan. It was a gross 78 degrees out at 4 a.m. and I took the humidity and heat in stride, maintaining an easier pace than I normally would sustain on an easy run day. It was a good call because I was dripping at the end of the 4 miles I decided to run. I even took it out to the street to hit a few more light hills…just because. I don’t know why. Neither my upcoming half marathon nor my marathon are particularly hilly. I guess I’m just working on building up some strength. Speaking of which…cross-training commenced at the gym. Tuesday means it is Arc Trainer morning. Today I set it for Program 6 – Intervals 1:2 – Level 5. This meant that I was at a moderate step for about 1 minute, then for 30 seconds, the resistance got harder and the incline got steeper. My legs were feeling strong and I pushed out 2.56 miles in 45 minutes on this machine. Then it was time to hit that stationary bike. I hate the stationary bike more than I hate the dreaded treadmill (dreadmill). Seriously. It is SO boring. I kept it as interesting as I possibly could by changing up the resistance very mile. And, despite it all…in 10 minutes, I pushed out 3.9 miles, which isn’t too shabby. Then it was downstairs to hit up a few strength machines. Want to get rid of these noodley arms, you see…

Wednesday is the speed work/pacing day. And this Wednesday meant…speed work. Since school is back in session, I can’t get over to the track to bust out my work…so this meant hitting up the gym and getting it done…on the treadmill. This might have been a blessing this morning as the humidity was just…stifling and the air was hot, hot, hot. I still dislike doing treadmill work, but got up early, grabbed a bite, then went to the gym to get my speed work done. I always keep in mind never to push faster than I would normally run if I were running these sprints on the track. Keeping that in mind, I had 8 miles total to do…2 mile warm up, then 3 x 1600 meters with 2 x 800 recovery, then a 2 mile cool down. I made sure I was stretched and warm before I even started because the worst thing to do when working on speed work…is to do it with cold muscles. That is a recipe for injury. I hit the 1600s hard and fast and made sure I had an easy recovery in between. My 8 miles was done in 1:03:36, which isn’t bad considering the 4 miles of warm up and cool down I did at a much slower pace than I would normally run on my own. I was pleased with it. But, I am so out of practice on the treadmill (not a bad thing!)…that I kept hitting my pinky against the bar and now it’s rather bruised and a bit swollen. Sort of hurts to bend too. MEH! Yuck. Went home and did the last day of Level 2 of the circuit training required for the week before the trip. When I get back…boosting it up to the next level. Sort of fearing that and looking forward to it.

Thursday ushered in another easy run day. This was, once again, supposed to be 7 miles, but I bumped it up to 8, just like I did on Monday and yesterday with the speed work. I’m heading out of town on Friday afternoon, so going a few extra miles before taking Saturday completely off was part of the plan early in the week. That’s why I ran on Tuesday, which is normally just cross-training. Let me tell you…the humidity and heat this morning was horrible. At 3:30 a.m…when I headed out the door to run, it was 78 degrees with 86% humidity and a 70 degree dew point. Already my legs were exhausted from my 8 mile speed work and circuit training from the day before, but I told myself just to run easy. I didn’t want to push too hard in this kind of weather, nor did I want to risk injury by pushing too much on tired legs. So…I just ran an easy-peasy 8 miler, remembering to hydrate often (with both Gatorade and water) along the way. It took just over an hour and was close, but just slightly slower than my Monday and Wednesday runs. So, I don’t feel too bad about that. I tend to take my Thursday runs easy anyway because it also is another morning at the gym. The morning was all about hustling to get to the gym a little earlier than usual. Like I said…I’m heading out of town this weekend, so I’m working a bit more at the office to make sure I have everything in order and done. The gym schedule had me on the Octane Fitness 4700 Elliptical Machine…which is really more of a cross trainer than anything. Which might be why I love it so much. It is really a full-body workout on this machine. Upper and lower body get worked and it has various programs to choose from. I usually just do the Loop program, Level 7, and just go with it. But, I think after Chicago, I might try some of the other options on there. Anyway, I managed 8.97 miles in 49 minutes, which isn’t too shabby on these tired legs. From there it was over to the Cardio Wave machine to work these legs a little more, but get them moving in a different direction. Managed 3.97 miles on that in 10 minutes, which is a new record for me. I had it set for Level 13 instead of varying the resistance throughout. Figured I’d keep a steady rhythm for a little more of a challenge. It was definitely a challenge. After that, it was downstairs to hit up a few strength machines before heading in for a long, long day at the office.

Friday is normally my rest day…which I always try to respect and keep holy. However, Saturday is going to be my “rest” day…if you can call it that. In a couple of hours, I’ll be heading to the airport to fly out to Los Angeles, CA. The best part of this trip…hanging with my GIRLS!! Indy and Tawn are both going to be there and it has been quite a few years since our last encounter. Well. the four of us (Indy, Tawn, Cathy and myself). I got to see Indy at the Disney World Princess Half Marathon back in February. But…no Tawn. So…it’s happening. Both Indy and I are participating in the Disneyland Half Marathon on Sunday. So, with Saturday being a day of rest…I figured I could venture out and do a bit of a shake-out run before the long day of travel ahead. And that’s exactly what I did. Once again, the morning greeted me with temperatures in the high 70s. It was 75 degrees at 3 a.m. The humidity was at 81% as well, making it…oh, just so enjoyable. Everyone loves running in a sauna, right? Right? Yeah…not so much. For the first 4 miles, I was pulling a good pace though. The only problem was…my usual running clothes were packed for my trip to California and Colorado…so I was wearing shorter running shorts than usual…and the mace I carry with me was smacking against my thigh. I didn’t notice. HOW I didn’t notice, I still don’t know. But…when it finally hit me that my leg was hurting, I realized my mace had now given me a nice welt and bruise on my right thigh. Lovely. I stopped and moved the mace further back on fuel belt and that fixed the problem. Finished out the run and even did it with negative splits. It was also my fastest run this week. Not too shabby for a blech kind of morning. I showered. I foam rolled. I finished up packing and headed into work. Getting ready to head out to the airport. California bound. Doing Disneyland with my GIRLS!!

Saturday is normally my long run day, but as I am racing in the Disneyland Half Marathon on Sunday, Saturday is my day of rest. This actually works out since my training plan called for 13 miles this week (it’s a step-back week on mileage). So, instead of running, I’ll be hitting up the race expo, and seeing some of what Disneyland has to offer with Tawn, Indy, and Cathy. And let me tell you…I totally can’t wait. Running the Disney Princess Half Marathon back in February at Disney World was so much fun, I can’t wait to see what sights, sounds, and adventures Disneyland holds!

August 26, 2013

Marathon Training Week #11 – Getting back into the racing game…

I’m going to say it right here and now…so listen up! 5K races are my least favorite distance. I never feel like I’m pushing myself fast enough, despite pushing these short little legs harder and harder with each mile. And at the end of a 5K…I never have the drive or the energy for that final kick that so many of my running friends have. And it makes me dislike that distance even more.

Let’s face it…these short little legs were made to go long. I actually would rather run a longer race any day than a 5K race. Winning an award at the shorter races is all fine and good…but I love the challenge of the longer run. I love to push my legs past the distance they think they can go…and prove to myself that my passion for the longer distances truly is what drives me when I run.

With that all being said…this past weekend, I had to shift my long run to Sunday because…well…Saturday I had a 5K race. Normally I wouldn’t have signed up for one. I’ve been avoiding races to focus more on my marathon training…but this is one race I would never dream of missing. My Aunt Debbie died 3 years ago from colon cancer, and here in Louisville, for the past three years, I have ran in the Walk Away from Colon Cancer & 5K Run. The only difference between the past two years and this year…is that this year I wasn’t returning from an injury that kept me out of running. This year, the Walk Away From Colon Cancer & 5K Run was not a comeback run. This year…I was free to run it as I chose…and I chose to run a smart, safe, and fun race. And that’s how it should be.

Having the race on Saturday also decreased my usual weekly mileage…but…you know…it was worth it. I’ve racked up some crazy mileage over the past couple of weeks, I think giving these legs a shorter, but harder (as in speed and the fact that I tested them out on the hills of Iroquois Park), run was just what they needed. Speed work. Hill work. All in just over 22 minutes…done.

I admit, however, that the morning of the race I was not in a racing mindset. I hadn’t actually raced since The Boilermaker 15K in Utica, NY back in early July…and I was having a hard time finding that run hard, run fast mindset. Regardless, I took to the course and had a fun, beautiful, and very hot run yesterday morning. And it was for a good cause and in memory of my aunt. I couldn’t have asked for anything more.

But…that was the end of the week…I still had the entire week before I got to my race…so…

Sunday is the normal “Whatever My Legs Feel Like” training run…or rest day. It just depends on how I feel that morning. Except, keep in mind, I busted out 20 miles the previous day. So, as I was getting ready for bed, I asked my roommate what I should run in the morning. She shrugged and said, “I don’t know…13 miles?” Then paused. “No…do 13.1.” Ah…a half marathon challenge. I was game. I figured I could run it at the LSD pace and have a good morning run. I guess I was feeling super that morning, despite the heavy mileage on Saturday…because I took to the streets and my legs felt strong and good…not tired…not sore. I was having a great run. The first half of the run was rather flat, but then I decided to challenge myself and run a very hilly second half. I just wanted to see how I would do on tired legs with a bit of a challenge, I guess. I wasn’t slowed in the slightest and somehow ended up rocking out 13.1 miles in a time faster than my half marathon PR. If only this had been in a race. I was super-stoked. Super surprised. And super proud of myself. That was on legs that had gone 20 miles the day before? Had I not been the one running, I wouldn’t have believed it myself. I was feeling amazing and hit negative splits to boot!! Yeah…I was feeling sort of invincible that morning, I guess. I was all smiles after that and feeling like Beast Mode was activated. If only every run felt that awesome. That evening was the Bruno Mars concert that my roomie and I had tickets for. I didn’t get home until well after midnight…and my legs were tired and sore, not just from the previous two runs, but from standing the entire show. LOVED that concert though. Had such a great time.

But…Monday morning rolled around and that meant it was back to the training schedule. That morning I was not feeling as awesome. In fact, I felt a bit defeated. The schedule called for 7 miles. And I did get 7 miles out that morning. But, I was running on very tired and somewhat sore legs. In fact, I actually went to bed in my running clothes…because I wanted to get more than 4 hours of sleep. And to knock out 7 miles…I needed all the time I could manage if I wasn’t getting up until 5 a.m. The later start sort of threw me off, but sleeping in my running clothes was sheer genius, because it meant I just needed to slip into my compression sleeves and my shoes before hitting the road that morning. It definitely got me out the door quicker. There was also a definite change from the weather I had the previous Monday morning. So, with the return of the humidity, the run just felt hard. I managed to press on and rocked the run with negative splits, but it was a hard-fought battle. And then…even with the tired legs, I wouldn’t dream of missing my Monday night fun run. So after a long, long day at work, I went home to eat and change and headed off to Louisville to do a run with my group. We were supposed to do hill work, which is something I really need to focus on. However…they vetoed it before I got there and half of the group was going to run trails, and the rest were going to hit up the Scenic Loop in Cherokee Park. I am not currently running trails because I don’t want to get injured, so I stuck to the road. And for the first mile was running with the group. My legs were still sore from all the hard efforts I put on them…as well as sitting for a long period of time at the office…but none of that seemed to matter. I got to the hill after Hogan’s Fountain and I was off. I had intended to stick with everyone, but I got ahead and there was no stopping me. I didn’t push…not for speed or anything because my Achilles was acting up a little…and the last thing I wanted to do was hurt myself on a fun run. Foam rolling commenced the moment I got home. Monday’s Daily Double was in the books.

Tuesday, of course, meant it was my cross-training day. And, as is the norm for Tuesdays, I resist the urge to run, even though I have the time and the ability to do so…and instead head to the gym before work. Tuesdays means it’s Arc Trainer day. The Arc Trainer, by the way, is basically the high calorie burning solution to the modern elliptical, built to be safe for high intensity workouts. In other words…it works like an elliptical, but is scientifically tested to be gentler on your joints, burn 16% more calories than a standard elliptical, and it can help the user train for strength, power, endurance, cardio and weight loss. It has this range of incline and resistance levels which makes this seem like 3 machines in one. Honestly. At lower incline levels, it’s has a glide like a cross country skier. In the mid-range levels, the motion is a stride, like on an elliptical but with proper positioning. And at the higher levels, it has the climb of a stepper or climber. I use the preset programs on the machines which automatically changes up resistance, incline, and the intervals. It makes this machine challenging, yet still puts you through a total body workout. It’s an elliptical on crack and I love to hate it. This time, I was on Program 5 – Intervals 1:1, meaning I had 1 minute at a lower incline, then it shot me up to hard resistance and the “climber” mode for 1 minute and it would rotate this out. I did this for 45 minutes on Level 7 and managed to dig out 2.08 miles. After that, it was on to the Cardio Wave. If you’re not familiar with this machine either, it is also like an elliptical machine, except that this one focuses more on strengthening the gluteus and lower limbs while still focusing on the core stabilizer muscles…so you get a full body workout that is safe and non-impact. And…your legs move from side-to-side and not the usual forward and back motion that I get with other ellpiptical machines and my running. It’s a nice change of pace and it works three different planes of movement simultaneously: extension, abduction and external rotation. My roommate hates this machine, but I love it. And I rocked 3.89 miles on it set to a steady Level 13 that morning. Then it was downstairs to hit up a few strength machines to help build up some muscle. After work, it was time to circuit train and that took some convincing. I knew it needed to be done, my body was just tired. But…my roomie and I knocked it out of the park and it actually helped loosen up the muscles and tendons that were giving me issues on my runs on Monday. So…bonus!

Wednesday marathon training is always speed work/pacing day. And today…it was all about pacing. The schedule called for 8 miles…yes…8 miles. But this was to be a Tempo Run…meaning I was to build up to about my 10K race pace, hold that for a couple of miles, then ease back down. I ended up steadily building up my pace, making this tempo run more of 8 miles with negative splits. Whoops. So, I guess I ddi one better than what training called for. And that was a miserable morning. Because it was 8 miles and would take about an hour to do, I got up half an hour earlier and headed out. It was 70 degrees at 3:30 a.m. and we had 92% humidity. Needless to say, I was dripping by the end of it and was more than happy to hop into the shower before getting dressed for work and making a healthy breakfast. After work, it was the second session of the circuit training and this one really felt hard. My legs were screaming for some rest. I promised if they got through “the shred” than they could have some downtime. They saw me through the circuits and weights…and so…I rested them that evening.

Thursday was a lot easier this week. Training simply called for 4 easy miles. Four miles…and I’d be done. It was another humid morning and my legs were tired…but my four miles ended up as 5 miles. I wasn’t at all happy with that run, honestly. Maybe that is why I pushed the extra mile. Or…that I just am not used to lower mileage under 5 miles at times…regardless…I got through the run, but it was not a happy 5 miles at all. After that, it was the second day at the gym. With my legs angry at me for that run this morning, I knew better than to really push it on the cardio portion of this workout. So, when I climbed on the elliptical, I set it for my usual Level 7, but didn’t push on the speed too much. I managed under 9 miles in 49 minutes…which is under what I normally can do. But, I was listening to my body. The second machine of the day was 10 minutes on the rowing machine. Ah…the rowing machine of doom. I put on my gloves and settled in for a L-O-N-G 10 minutes. But the rowing machine is such a great machine in that it works so much of your body. Not only are you working biceps, back, and shoulders, but you also work your quads, glutes, and core muscles as well. So…while I hate it…I love the workout I get from this machine. After that…it was downstairs for some more strength machines before heading to work.

Friday is the dreaded, but necessary, rest day. And, since I was going to be racing on Saturday, I definitely wanted to keep it holy. I admit though…I did take myself out for another brisk morning walk. This has become the Friday norm. I walked 3.26 miles that morning in 36:42…which is good. Very good. It also took the edge off the rest day so I wouldn’t be cranky, crabby and miserable. It worked. And the rest of the day felt okay because I had at least gotten some form of movement in for the day.

Saturday…it’s usually my long slow distance run. And this week I was to run 18 miles. Except, I had another commitment on Saturday morning. *GASP* I know. But this was important. As I mentioned, my Aunt Debbie died from colon cancer a few years ago. Every year since, I have been a part of this race. It’s the Walk Away From Colon Cancer & 5K Run. I would never dream of missing this. Even if it meant I didn’t get to meet up with my running group and do my usual long run. The long run was pushed back to Sunday…which I’ll tell you all about next week. But Saturday was all about honoring my aunt’s memory, running for a great cause, and putting some speed work and hill work into play simultaneously. I won’t lie…a part of me was hoping to rock out a sub-22 5K, which is something I am still chasing…but Iroquois Park is not the place for that. And I knew that going into this race…but it was a dream. It will happen…one day. Until then…I just sort of ran this race with how I felt. My legs were rested. My mind was clear. And I was focused on just getting to that finish line. Like I said…5Ks are my least favorite distance. I place a lot when I run them, I just don’t like running them. That being said…this race was hot and hilly…but I just went out there to have some fun and “do some work.” And I did. In fact, I ended up finishing 27/799 finishers overall, 4/496 female finishers, and I was 1/67 in my age division. WOOHOO!! The speed and hill endurance will come with practice. This was my 2nd fastest 5K to date…and that is saying something! I thought about running more later that day, but I had so much going on…shopping for items for my upcoming trip, grocery shopping, cleaning…and since Sunday was now going to be my 18 miler…without a group…I thought my legs needed the rest of the day off.

So, this was a much lower mileage week than my previous ones, but I think it was good that I listened to my body…and my heart…and ran what I needed to run, the speed I needed or felt like I needed to run. I still managed to nail my training, and that’s saying something. This week was a tough one, despite having fewer miles…but I got through it and knocked it out. Proving once again, even if my body is tired…my determination always makes me feel stronger and better. Lack of sleep and harder runs made the lower mileage this week a welcome change of pace…but it never once slowed me down.

Time to see what I can manage this coming week…

August 25, 2013

Walk Away From Colon Cancer & 5K Run – Louisville, KY (August 24, 2013)

Me heading out of the start for the Walk Away From Colon Cancer & 5K Run – Louisville, Kentucky

Race: Walk Away From Colon Cancer & 5K Run

Place: Iroquois Park, Louisville, Kentucky

Date: August 24, 2013

Time: 22:45

Wow…can you believe this? A race report!! An actual race report. I haven’t officially raced in over a month. One month and 10 days to be exact. And I certainly haven’t done a 5K race in a long time. I’ve been putting my focus on my marathon training…distance, speed/pacing, easy, hard…but no races. They just haven’t fit in.

But this race…I haven’t missed this race in the three years I have been running. The previous two years, it was my comeback race. The race I was finally able to run again…after an injury healed. In 2011, it was my stress fracture and runner’s knee. In 2012, it was my plantar fasciitis. So…this was a new experience for me. I could actually…RUN! And run however I wanted to run! BONUS!

The Walk Away From Colon Cancer & 5K Run holds a special place in my heart since my Aunt Debbie died from colon cancer three years ago. Note…I’ve run this race for three years…and I always do so in her honor. This year…I felt like I could really honor her memory.

I actually went into Louisville to the Clifton Center where the Colon Cancer Prevention Project is headquartered. The packet pickup was happening there on Thursday, then at Fleet Feet on Friday…and race day packet pickup was also available. I tend to get my packet ahead of time if at all possible…sort of saves on the rush on race morning. And since I had to pick up a package at the Fed Ex place in Louisville on Thursday…I figured I’d kill two birds with one stone. So, I picked up my packet two days early and didn’t have to concern myself with it on Friday or Saturday.

So, this morning was the big event. I woke up early enough to get dressed and slather on some sun screen. It was in the high 60s this morning with 86% humidity. BLECH!! Sunscreen is always a must!! So, in order to let it soak in…I have to get it applied early. So, I went to the kitchen, got the coffee maker prepped and brewing…then went to get my albino on! I use Badger sunscreen, which turns me even pastier white than I already am. But, it works. So I use it. I actually did a good job of lathering myself up. Managed to contort and get my back as well without getting too much on my top. I was dressed as Wonder Woman for this event…because…I think people who fight through and survive cancer are amazing. They are all superheros.

Breakfast was the last of my Vanilla Chex cereal. I got my clothes to change into together, laced up my Adidas Boosts, and grabbed a banana to eat about 30 minutes before the race. Got into the car and Cathy and I were winging our way out to Iroquois Park in Louisville…the scene of the event.

Mind you…in 2011…this race was small. There were 468 finishers in 2011. Parking was so easy to manage. And the event was quite small. Last year…2012, the event grew to 684 finishers. There were bouncy houses and tents set up everywhere. It was a big change. This year…there were nearly 800 finishers. 799 to be exact. So, once again the event grew. And this time…there were people directing traffic to parking spots. Huh. This was different. We were guided into a nice spot, and soon we were popping out of the car, throwing stuff in the trunk, and starting toward the amphitheater at Iroquois Park. I had my banana in hand…but it was definitely too early to dive into it. Instead, I went ahead and used the flushing toilets before a line formed…which was also a good call because the line did get stupid long and the port-a-potties that were ordered were not delivered. So…yay for peeing ahead of time!

After that, Cathy and I wandered around…taking a stroll down the road of Iroquois Park…checking out the various companies that came out to the race…walking through the GIANT INFLATABLE COLON! Here in Kentucky…we’re famous four our inflatable colon. It’s true. I We found a shady spot near a curb so Cathy could settle in and I could do some preliminary active stretching. High knees, knee circles, hip circles, butt kicks, the works. Nothing stationary. I was getting those muscles ready to fire quickly.

The opening ceremony was starting at 8:30…and local radio personality, George Lindsey, got us started. We had announcements of upcoming events, mentions of sponsors, and then the survivors were called forward to receive a nice gift and get their picture taken. It was amazing how many people were there. Varying ages. Some…no older than me I would guess. Just…so moving. We applauded them and gave much respect for their battle against colon cancer. Just…amazing.

Afterwards, it was time to get the race started. Cathy and I began to make our way over to the start line as photos of the survivors were being taken. This allowed me to get into a good starting spot. I wasn’t right up front…I don’t feel I belong there, but I wasn’t too far back either. I did a few more stretches while waiting on the rest of the crowd to get lined up. The front was starting to fill in and as I was standing there this really, really good looking beefcake of a guy with a body like WHOA and WHOA GUN SHOW…comes over and asks if he can get his picture taken with me. WITH ME!! Yes…Wonder Woman gladly accepts pictures with hot strangers. I don’t think I was drooling. This was the first time that has ever happened to me. It was a nice way to start the race.

And with that, we were given the instructions from our favorite people at River City Races. We’d hear “Runner’s set…and then the whistle.” A pause. “Runner’s set…” And when the whistle went off, we exploded out of the starting line. I flashed a badass peace sign to Cathy as I ran past…and that was the start. In my head, I really, really wanted to hit a sub-22 minute 5K. But, I also know my limitations and I know the hills of Iroquois Park…so I also knew that wasn’t happening at this race. Instead…I chose to run a happy, honorary race…and just have a good time!

The first mile always seems the longest. I don’t know why. Especially since it tends to be my fastest. I settled into a good pace, seeing Lynn (she’s at all the local races!) ahead of me, and another woman running right next to me. We rounded the corner and hit the first of many hills…and the woman who was running with me pulled way ahead. WAY ahead. UGH!! I need more hill work in my life. For real. That was okay…it was still an early race. I took to the streets, pushing just enough to make it not feel like a run in the park. HA. See what I did there? I’ve been training a lot at the Long Slow Distance Pace…that racing now seems a lot harder than it used to be. Add the need for speed work to the list of things I need to incorporate more into my running regime. Anyway…I was heading for a downhill when I got to Mile 1. I was around 7:12 pace…which was awesome. But I knew Mile 2 was a killer. It starts off down hill…but I know…I know that a large hill awaits towards the end of it…as we head into the final stretch.

So, Mile 2 I took the downhills easy, not wanting to shred my calves or my quads. You know, I have this goal to not get injured this year…and a 5K race wasn’t going to take me out. I refuse. Running smart is the goal…and that means I ease up on the downhills. To make up for it, I attempted to push a little harder on those uphills. And Mile 2 was filled with uphills. We were supposed to stay to the left of the orange cones for safety…but the cones went away halfway through our second mile…so a lot of runners were just veering to the other side in an attempt to take the hills a little easier. I don’t think it helped. I stayed my course…because I know what feels right. And got passed up by another female. My pace definitely slowed in that second mile…and I was thinking about how I just needed to suck it up (gluten-free) cupcake and run some hills. I wanted to do that with my fun run group…but it was vetoed. Totally vetoed. So, I guess if I want to get some hill work in I have to do the work myself. There is no lack of hills around here, so I’ll make it happen.

Mile 2 ticked off and I knew I was in my last mile. I also know about the hill that gets me…every time I run at Iroquois Park. We were running the park the “hard” way…the way there seems to be more uphills than downs. I prefer running this park the opposite direction, but I swear all the races go off the other way. So…it’s harder. But…from previous races done here, I know…I know that somewhere between Mile 2 and the finish line…there is this hill of doom…that just never seems to stop going up. The first year I ran this race…I walked the hill. It was the first (and only) time I ever walked, but my runner’s knee twinged at me and I didn’t want to push my luck with the stress fracture. The second time I ran this race, I took the hill easy…didn’t walk…but took it easy because I didn’t want to tear my plantar fascia again. I was so nervous about that.

Me with my 1st place age division medal at the Walk Away From Colon Cancer & 5K Run – Louisville, Kentucky

This year…this year I killed the hill. It slowed me, sure…hills do that…but I didn’t let up. I pushed…I drove myself up that incline and saw the sunlight streaming into the parking lot. I knew the finish was coming. I was close. So, I attempted to pick it up some. I tried…for that kick that so many runners manage. I don’t think I’ve quite gotten the hang of that yet, but I felt like I might have kicked it a little to the finish line. I could hear Cathy screaming “GO TWIN! GO!” So, I ran and just put my all into getting across that line. And I did so…feeling like I truly earned my stripes there. That was, as usual, a difficult course.

Cathy came over and said, “Guess what?” And I said…”Fourth female overall. I know. I ticked them off in my head as they passed.” I laughed when I said it. These women all finished in sub-22…the overall female winner finishing in 20:50 which is…a dream to me. How the heck did she run that fast?! It boggles my mind and my little short legs.

We stayed for the award ceremony…and it turned out I won 1st in my age division! I won third last year…so this was a WOOHOO moment. In fact, my time this year beat out the time for the female overall winner last year. But we had a faster crowd this time around. But…this was a good race for a good cause…and one, regardless of my hatred of 5Ks, I would never dream of missing.

So, as it stands the official results for the Walk Away From Colon Cancer & 5K Run are that I finished in 22:45. It wasn’t a new PR…but I was only 30 seconds off. Had this course been flatter…well…maybe. Anyway, I was 27/799 overall, 4/496 female finishers, and 1/67 in my age division. Considering 5Ks are my least favorite distance (yet…I run a lot of them)…I was totally thrilled with these. And I dedicated this race, as always, to my Aunt Debbie…who I think gave me some wings on that uphill at the end today.

So, on a hot and humid Saturday morning…I went out and ran for a good cause…and had a good time. Already looking forward to next year!

August 18, 2013

Marathon Training Week #10 – Hitting the first 20 miles

My training program has me running at least two 20 mile training runs. Due to upcoming vacations and time spent at a higher altitude…my training schedule got a little bit flip-flopped in the upcoming weeks. It had to happen. While I don’t doubt I could rock out 20 miles in Boulder, CO or even Denver, CO…I don’t know of any places to rock such a run out in, nor do I know if my body can adjust to that high altitude in order to hit the required paces. Therefore…I took some liberties with my training schedule and bounced things around. Never hurts…keeps it interesting.

That being said…this meant that yesterday was my first ever 20 mile run. Believe me, it can seem a bit daunting. But I was feeling good that morning. My legs felt strong. There was a light breeze…and 20 miles felt like nothing. Now…how many people can honestly say that. It was run with Harry and Linda…part of my running group…and I kept it at my Long Slow Distance pace. I was so surprised with how good I felt at the end of the run itself. I probably could have kept going for a few more miles. That is the best feeling in the world. It means I’m training right. Just the boost of confidence I needed.

This week ushered in some gorgeous morning weather that made my runs really, really enjoyable. Nothing like waking up in August to 57°F and low humidity. Loving it. Seriously loving it. And what that meant was that I was really feeling good on my running this week. The difficulty and mileage went up…but I just rolled with it. I even did good on the extras I’m doing to better myself. And, I can actually see results. And that is the most fantastic part.

Let’s take a look at this week…

Sunday ushers in what I like to call my “Whatever My Legs Feel Like” training run day. I just go until I don’t want to go anymore. I always keep it under the previous day’s mileage…just normally run it a little harder. My Long Slow Distance training runs on Saturday help with endurance. These Sunday runs…they’re a chance for me to see what my legs can do while still recovering from the previous run. If they aren’t feeling the run, I stop. It’s that simple. I did a grueling 17 miles on Saturday in high humidity and rain, testing out new shoes and socks. There were many breaks on this run, as two of my fellow runners were keeping a more deliberate pace in the distance we were covering. So, on Sunday, when I headed out, I had no intention of running 14.3 miles…but I did. I can’t tell you what possessed me to go that long after a hot 17 the day before, but the morning felt good and I got out early in order to beat any of the sun for most of the run. I stayed off the hills as well, but really enjoyed being out and about. I clocked my 14.3 miles in 1:51:41…which felt good. It really did. I think I was smiling at the end of it.

Monday morning put me back on my revamped training schedule. I start almost every run these days in the dark, so that doesn’t even factor in now. Amazing how that happens. I am missing my earlier light in the morning, but I just strap on my headlamp and reflective gear and get it done. On the weekdays…that’s the norm for me. I was out the door at 4 a.m. to log 7 easy miles. The temperature was in the high 50s, which felt amazing. But as I was running, my left shin started to bother me. I was concerned it might be shinsplints, but it turns out I have a bruise on my shin and my compression sleeve was just hugging that area. Figures. I managed to get through that 7 miles with negative splits. And, as always Monday is also the day of the Daily Double…so after work and a quick bite to eat, I was heading down to my running store for the Monday fun run. There were six of us there, two (Laura & Amy) were heading out to do their run/walk routine on the scenic loop. So the remaining four of us (Mike, Joe, Ellen and myself) all headed out to run the Scenic Loop at Cherokee Park. Because my calf muscle on my right leg was being finicky (I blame breaking in new shoes on a 17 mile run) and my shin was bruised and bound again in compression sleeves, I wanted to take this run easy and stick with the group. And I did. Up until Ellen stopped for water and said she would catch up. Mike and I went on ahead…and we ran back to the store. Ellen never did catch up, but I think Joe stuck with her. As we were waiting on the light to change to cross over Bardstown Road, Mike said to me, “You’re so fast. And that’s not a bad thing for a runner.” It made me feel good! Honestly. And as I made some gluten-free chocolate chip cookies as a reward to my fun run group, Ellen said she could have a cookie if she didn’t start walking on Dog Hill. And she didn’t. So she got her cookie as a reward. Another 3.3 miles logged on Monday.

Tuesday, as always, is my cross-training day. And this Tuesday really was no different from the previous ones. I resist the urge to go for a run…despite really wanting to do so. And I hit the gym before work. This time…I was on the Arc Trainer for 45 minutes, set it for Program 4 – Pike’s Peak. And I did this at Level 5. I managed 2.36 miles, which isn’t bad given the changes in incline, resistance, and the intervals that it puts you through. Afterwards, it was the rowing machine. I bought gloves to wear when I do this one, which definitely made rowing so much easier. I have a love/hate relationship with the rowing machine. It works everything, but it can be just as boring as the stationary bike or treadmill. I usually end up glancing around at the others on machines…or focusing intently on my form. Anyway, I managed 1.19 miles in 10 minutes on the rowing machine. I hit up a few strength machines to help build up some muscle. After work, it was time to circuit train and that was a challenge after the gym…but it had to happen. The circuit training felt good to hit up after a long day at the office, even if I really didn’t want to tackle it. The fact is…I did.

Wednesday was speed work day. With classes back in session, my track workouts had to move to the treadmill. BAH! I hate that blasted machine. But…when speed work and pacing day comes along, the interval speed work has to be monitored properly. And this was no easy session either. I got up early and got to the gym right as it opened. This morning called for a 1 mile warm up, then 3 x 1600 meters at Marathon Pace with 2 x 800 meters at an easy pace for recovery. Then I finish it all up with a 1 mile cool down. I did just as I was instructed and rocked out these 6 miles in 47:21. Not too shabby. I kept my warm up and cool down slower than usual to allow my muscles to get warm, and then finally relax. I ran the marathon pace part slightly faster…and then the easy recovery at an easier than normal easy pace for me. So, I think in the end it all balanced out. I felt like a rockstar though when I finished it up. After work, it was the second day of circuit training. I’m trying to keep it so my roommate and I blast through the circuits at least 2 times a week. More if we feel the need. But twice a week seems to work. We were both feeling the previous day’s workout so I think this circuit was done a bit easier than the prior day.

Thursday is my crazy-busy workout day. That morning I got up to log my 7 easy miles, which were, in fact, faster than Monday’s 7 miles. How I managed that on legs that were tired and sore from speed work and circuit training, I’ll never know. But…I did in fact manage it. Maybe it was the amazing 57°F weather that morning. Maybe I was just feeling good. I felt like my legs were really having to push on this one, but somehow…negative splits happened again. That was the confidence I needed going into the gym afterwards. I pushed through 45 minutes on the elliptical, dialing in 9.13 miles. Then, the dreaded stationary bike was next…and in 10 minutes I hit it up with 3.89 miles. So bored. I was trying to actually take it easy on my run and gym routine, because on this particular Thursday, the BlueMile Brew Mile series was wrapping up with its final race. Yep. I was able to make all 5 of them. Love running races for charity and getting my roomie a free beer at the end of it. So, this BlueMile Brew Mile was at Against The Grain over by Slugger Field. It was the sight of the first one that we ran this year too. Came full circle for sure. Anyway, I donned my Wonder Woman outfit for this one and we headed out for the mile run. I even convinced a co-worker of min, Justin, to come out and do it too. He used to run cross country, so he agreed. I knew this wouldn’t be my best mile…so I just kept it comfortably hard. I knocked it out in 6:55, which isn’t too bad. I’ve had slower and I’ve definitely had faster during this series…but it was fun. And I lost Justin on the hill coming back up to round to the finish line. He did manage a sub-8 minute mile though. Proud of him. Trying to get him to come out for the Monday runs.

Friday is the dreaded, but necessary, rest day. As usual, I took myself out for a brisk stroll in the morning. Why? Because I need to do something in the morning or I might go insane. This Friday, I logged a 3 mile walk in 34:42. Not bad. I was wearing (or attempting to wear) a fuel belt that Harry brought for me to try, since it had four bottles. But…it didn’t quite fit me. BUMMER!! So, I have a purchase I need to make at the race expo in two weeks at Disneyland. It was another gorgeous morning in the high 50s. The walk was just what I needed.

30 foot Statue of David in front of the 21c Museum Hotel

Saturday was the long slow distance pace…for 20 miles. Not just the furthest distance I have run yet…but also…the first time 20 miles even came into the picture. Was I nervous? Not really. I was pretty stoked to be gearing up my marathon training to hit that 20 mile mark. It was going to be myself, Harry, and Linda leaving at 6 a.m. on Saturday to hit 20 miles. But Harry had a route picked out…and, man, was it ever gorgeous. Linda was running a little more deliberately than I was…so Harry tended to rotate between running with me, then falling back to run with her. I took to the streets in Louisville, running to the Second Street Bridge…then across it. Man…that has to be one of my favorite runs ever. That bridge, when you catch a breeze like I did that morning, just gets you to that happy place. I wasn’t quite 4 miles in and I felt like I had reached that runner’s high. It was an amazing run across the bridge. And when I got to the other side, I waited on Harry and Linda. When they caught up, we headed to the Falls of the Ohio, then ran the flood wall. I pulled ahead here, too, running at an easier than normal pace, but taking the lead and running until the yellow line on the trail ended. I waited for Harry and Linda there. Harry took Linda and I off the beaten path briefly to show us a log cabin. Very cool! We refilled water bottles, then took the path through the parking lots…instead of back out to the road and down a mega-steep hill. We ran this road all the way out to Hwy 62 in New Albany. I gave a wave in the direction of my home as we came up to the road and stopped to turn around. Harry said he was off by a mile so we’d have to make that up somewhere. I was good with that. We started back, and instead of turning to immediately head back over the bridge, we hit up Jeffersonville’s river front where lots of restaurants are. We ran through a neighborhood, just over to the border of Jeff Boat. And…then…we came back to the normal route. We refilled water bottles again, then it was time to hit the Second Street Bridge and head back. Once again, I hit that bridge and every part of me just wanted to GO! Runner’s high for the second time. It felt awesome. I just took off and when I reached the other side, I paused and waited. Linda was heading back to the store, but Harry and I had about a mile to add on. So…he took me over to the Statue of David, which stands outside Louisville’s famous 21c Museum Hotel. This gold statue is 30 feet tall. Amazing. We used this as a photo op, then continued to make our way through the streets of Louisville. When we got back toward Baxter Avenue, Harry told me that if I wanted to take off to do so, as he was running another 20 miles on Sunday, so he needed to conserve some energy. I took him up on the offer and for the last 2 miles…I ran my pace…my speed…even passed up Linda at one point. And when all was said and done…I hit 20 miles in 3:01:59. Not too shabby. Not bad at all. And the reward to everyone who ran that Saturday was Paleo Cinnamon Glazed Pumpkin Donuts that I stayed up late and baked. Everyone complimented me on how delicious they were. Total and epic win!! And, despite not really wanting to do so…I did down my Arbonne Chocolate Protein Shake after the run. My stomach wasn’t wanting it, but I knew my body needed it. Later that day, I scored a pair of Vibrams for $20 on sale at a local running store. They were even the ones I wanted. TOTAL WIN!! Don’t you worry…I have no intention of ever, EVER, EVER running in these. I got these to walk around in and build up some strength in my feet. My podiatrist might have a stroke if he knew I was wearing them…but he’d definitely have a stroke if I ever ran in them. Not risking tearing my plantar fascia again. That totally sucked last year. I stick to the shoes that my feet need when it comes to running. These…are to hopefully build strength in my tender feet. We’ll see. At least if they don’t work out…I’m only out $20 and not the usual price of $100.

Things that I’m learning…I’m craving fruit more and more each day. I get cases of the RUNchies on runs and definitely on those higher mileage days, get RUNgry. A lot. It amazes me how fast my body burns through the fuel I give it while out that long. I also can tell that these longer, slower runs are helping me with my speed and endurance. When I focus on speed, I can feel the renewed strength in my legs, and the power. And I know a lot of that comes from the endurance I’ve built, running easier, running farther, and just…minding my form and everything else.

Already looking forward to seeing what I manage this coming week in my training schedule. Another flip-flop ahead…but for good reason. More on that…next week.

August 11, 2013

Marathon Training Week #9 – Getting a “Boost”…

This has been a rather intense week when it has come to my running. Granted, it was basically an “easier” week for the weekday runs, but the weekend was calling for a 16 miler. Okay…I’ve done 18 miles already…in intense heat and humidity. And that…well…it sucked. It sucked mightily. So, 16 miles wasn’t daunting at all. Not really. And I have a great group of people to run it with. And I was promised a new route. So…that was exciting.

But…simply put…I was tired. The previous week wore me out, basically thanks to Maroon 5 and their show up in Indianapolis last Saturday night. I missed out on quite a few precious hours of sleep…still hauled myself out of bed and went out for a run on Sunday morning. Because Sunday morning runs are one of my “me” times. I don’t go out with any set pace or path…I just go. And when I’m done…I’m done.

This week was a good one for running, but I think my body is still trying to catch up on rest…and I haven’t had a moment to allow it that luxury. I have, however, enjoyed a few wonderful moments this week…all centered on running. Not my training…not really…but the physical runs. The people I’m with…the things I saw…the experiences this week were what really made everything feel…just right.

And…I can finally pump my fist in the air because I have treated myself to a new pair of running shoes. I tried on a pair of these at one of my fun runs on Monday night back in March (I think)…when Adidas was visiting the store. I had one of the best runs ever on a Monday night…and just fell in love with them. With a gift certificate to Blue Mile and some store credit…I finally decided it was time to treat myself to some shoes I wanted. So, yesterday…I brought home a pair of Adidas Boost running shoes and a new pair of socks made by Injinji…they are toe socks…and should help with any blistering issues. I also bought some Watermelon Nuun…but that’s not as exciting.

So…how do I break in new shoes? On a Saturday 16 miler, of course…in the rain! They really don’t look new anymore. Already. On the first outing. Welcome to the life of a runner! Let’s take a look at the week, shall we?

Sunday, as always, is either an easy run day or another day of rest. I don’t do well with run days, so I usually take this opportunity to rock out a couple of miles. No set path or direction or distance in mind. I just run and go where my feet take me, however long they feel like being out there, and on whatever route they choose. Sunday is “me” time…as I get up early and get out there, trying to beat the heat of the day…the torturous sun…and all that jazz. This Sunday…however…I decided to match my Saturday mileage. My legs were feeling good, even after going 13 miles on Saturday with Laura. So, when I headed out…I only had one goal…and that was to hit some hills. I ended up running to the local campus and running the parking lots, which are hilly in their own right. Then…I hit the hills around town…through the community park, and out towards the main drag. I actually clocked a half marathon (exactly 13.1 miles) when I wound up back at my apartment complex and paused my Garmin. And it was in 1:44:51…which means I was almost matching the pace of my best half marathon. I was just 4 minutes off. So, I was really having a fantastic morning run. I didn’t feel tired after it either. Just went inside, hopped in a nice cool shower, then got my roommate up because I was craving gluten-free pancakes. So, we went out to North End Café where I enjoyed one gluten-free pancake with a side of fruit. It was just what I needed and wanted. Shopping followed…and then a sweet treat. That’s how I roll on Sunday!

Monday Fun Run Group with fresh watermelon after the run. Yes...I had already devoured mine! — Monday Fun Run Group with fresh watermelon after the run. Yes…I had already devoured mine!

Monday…the runs in the dark return with a vengeance. Earlier than my weekend morning wake-up calls. Sometimes it just seems hard to get out of bed. But not this Monday. Not really. My training plan was scaling down in the week as far as my mileage, allowing me to physically get prepared for my longer run on Saturday, I believe. The weather that morning was ideal. Just beautiful. Not humid. A slight breeze. I was loving it. The training plan called for 4 miles…so I didn’t bother to pack something for fuel…I wouldn’t be out long enough to require it or to even necessitate practicing my fueling technique. Then…I ended up going 5 miles because it just felt good. I did all of this with fantastic negative splits. By now you all know that Monday is also the weekly Daily Double…so that evening after work and a quick bite at home, I headed over to Louisville to hit the road with my fun run group. We hadn’t run the scenic loop in Cherokee Park for awhile, so we chose to do that…but backwards. There are parts of running the loop that I love to do backwards…but the worst part is right at the end…going up toward Hogan’s Fountain…on this windy, gradual-yet-still-steep climb. I was with the group at the beginning, but somehow ended up ahead…and remained there for the rest of the run. In fact, I got back to the store long before others. I hate when that happens…because I do love running with my group…but it was how it worked. Natalie, one of the runners I run with often on Monday, supplied the group with fresh watermelon. And it was DELICIOUS. Watermelon is something I crave a lot these days after I run. So this…was fantastic to return to the store and indulge in.

Tuesday is not a running day, but it still brings an early morning. Tuesday is my cross training day. And my cross training all takes place at the gym. And in order to fit in a gym workout without making excuses not to go…I go early. Really early. Much to Cathy’s chagrin. She is not a morning person, but she does rise and shine at least twice a week to hit up the gym. Tuesday we leave the apartment by 6:15 at the latest and get to the gym by 6:30 a.m. This Tuesday’s cross training routine was done on two different machines. The first one is the Arc Trainer, which is sort of an advanced and more difficult version of an elliptical machine. I set it for Program 3 – Hill Intervals – Level 5 and then hit it. I managed 2.68 miles in 45 minutes with the changing resistance, incline, and the intervals that it threw at me. I was feeling awesome about that. And then, the second machine was a 10 minute workout on the stationary bike. I HATE the stationary bike. I think for reasons I hate the treadmill. I just don’t like putting so much effort forward and not be going anywhere. UGH! So, these 10 minutes always feel like torture. I change the resistance after every minute and just gave it whatever I had left in the tank. And in 10 minutes, I did manage 3.91 miles. Then it was downstairs to get some strength training in. Later that night…20 minutes of yoga to stretch everything out. I needed it because…

Wednesday morning rolled around. And by now, we all know that Wednesday means it’s pacing/speed work day. This week it was asking me for 6 miles with negative splits. I wasn’t sure this was actually going to happen. I told my roommate this the night before, as I looked at the weather and saw how steamy and humid it was going to be that morning. Well, The Weather Channel wasn’t lying. That morning was heavy, wet air…and I felt like I was just running in MUCK. Honestly. It just made the act of running feel that much more difficult. Somehow, and I still am not sure how, I managed to nail the negative splits that were requested in the training plan. I still don’t know how I managed…but I did. That evening, after work, it was 20 minutes of circuit training, which really kicked my ass.

Thursday morning it was back to running easy. And I was glad for that. I was feeling “the shred” of the circuit training the day before. And it was still humid as MUCK out on Thursday morning. It might even have been muckier than it was on Wednesday morning. In fact, I can honestly say I do believe it really was. This morning called for an easy 5 miles, similar to that on Monday. So, I ran my usual path…then decided…why not throw in a couple of hills. So, I altered my route and went out on the one I used to run before strange men kept jumping out at me and scaring me. I had my mace with me…so I felt I could manage this. It meant no gorgeous negative splits…but the change was what I needed, honestly. Thursday also took me back to the gym, where I did 9.16 miles on the elliptical in 45 minutes and then kicked out 3.69 miles on the Cardio Wave machine. I love doing this machine because it manages to work my legs from side-to-side instead of the usual front-to-back motion. A few strength machines followed. Then, after work…it was back to the circuit training for the second day that week. Let me tell you…I almost talked myself out of doing it. I told my roommate we could either do it that night…or Friday. She said she didn’t care…so I finally figured that if we didn’t do it Thursday, we wouldn’t hit that second day of it for the week…because Friday we are always busy. So, I said we’d just do it…and we did. It was painful…but we did it. And I’m proud of us for doing so.

My Injinji socks and my Adidas Boost running shoes...treats to myself! — My Injinji socks and my Adidas Boost running shoes…treats to myself!

It was a good call because along came Friday. Friday is the evil but blessed rest day. The one day that I literally am not to do anything. I do my best to respect this day and keep it holy. I mean…it’s once a week, yes? Yes. The only thing is I do allot myself permission to go for an early morning walk. Just a brisk little walk to take the edge off. Friday usually means a lot of sitting at the office, trying to get accounts closed and the like…so this walk is good for me. And I enjoy it. Honestly. I did 3.02 miles on Friday morning in 34:23, which is actually really, really brisk. But I have short legs and honestly walk fast. It’s just how I am. The brilliant thing about this Friday was…after coming home and eating a delicious gluten-free pizza for dinner…I went over to my running store…and I treated myself to those shoes I was telling you about at the beginning. The Adidas Boost. There was just something about these shoes that I loved…after running in them for 3 miles back in March. I coveted them from afar…wanting them so badly, but not having the money for the $150 price tag they carried. But with a gift certificate, some store credit…and really wanting them…Friday…I finally did it. I just broke down and bought a pair. And they are bright. And with them…I got a pair of Injinji toe socks…because I was mentioning how sometimes I can get blisters and I am totally prone to black toenails. I was told the Injinji socks could certainly help with that. I figured if I was going to break in new shoes on Saturday, I might as well give new socks a try too. Purchased. Done deal. The Adidas Boost shoes were now mine. So..what is so great about the Boosts? It’s all in the design. Adidas’ Web site says that we, as runners, put a lot of energy into our runs, and the Adidas Energy Boost shoes gives some of it back because they are designed with an energy-return boost midsole, which supposedly keeps every step charged with light, fast, energy. Adidas Boost shoes are lightweight (8.5 pounds) and bring flexible upper support to the shoes. Simply put…they feel great and running in them feels great. And now…they were mine. And I couldn’t wait to take them out for a spin. A very, very long spin of 16 miles…Saturday morning.

Saturday means one thing…LONG RUN! I love my long run days. I really do. Getting to run with people. Doing the long slow distance (LSD). Talking…about everything, anything, and just enjoying the company for what can otherwise be a very lonely time out on the roads. I also love these runs because each time I go out with any member of the group who is needing or wanting to do the mileage I am doing…I get shown a new running route. And today…was a beautiful one. 16 challenging miles…but on a route I had never taken before…but had heard stories about. This is what the running group has dubbed the “Better Homes and Gardens” route. And I now understand why. We met up at 6:30 a.m. and Harry was going to take us on the route. There were five of us to start, although Laura was on a step-down week, so she was only doing 10 miles. She figured she’d run out 5 with us, then turn around and come back. We left the store and started into Cherokee Park. Laura and I kept the lead all the way through the park, taking the route Harry had planned toward Seneca Park, where we would wait for the other three (Harry, Carrie, and Linda). We didn’t have to wait long…and we took the opportunity to refill water bottles and get ready for the next 3/4 of the 16 miles we wanted to log. Laura came out to just over 5 miles with us before turning around to head back. From there…the four of us set out for the remainder of the “Better Homes and Gardens” run. First of all…gorgeous neighborhoods!! STUNNING!! And…I even got to see deer!! A mother deer and two fawns. A fourth one was lurking further back. Harry and I were leading…and Linda and Carrie were behind us for most of this adventure. Harry and I would pause at places to allow them to catch up and we’d discuss the next leg of the run…so that we would know where to meet and so on. As Harry and I rounded a corner, we spotted another deer. I had to get a picture!! It was awesome!! Harry snapped a picture on his phone too. And then we continued on, pausing when we hit River Road to wait on the rest of our crew. We never leave runners behind. When the caught up, we ran through a park and then back out onto the road. To make sure we hit mileage, Harry took us up to the Water Tower. It was a beautiful detour. And then we hit the road to head back toward our final destination. Not wanting to hit the hill on Zorn Avenue, we went a different way to The Three Bears. Now, I have heard many runners in the group talk about The Three Bears…but I was finally going to see them for myself. And as Harry and I were first to arrive, he even snapped a picture of me with them. I had to dance with them. Just up the hill was an ivy-covered bunny…so we walked up there while we waited for our running partners…and I got a picture with that as well. From there…it was a short stint on a trail…then back onto the roads and a few turns more before we arrived back at the store. Of course…with about 5 miles left to go, the rain decided it didn’t want to hold off any longer…and so…it started to fall. And it felt great. I mean, I really needed it. The humidity was awful in the morning…so this was nature’s very own air conditioning. I welcomed it. I didn’t have a hat with me though, so I was doing all I could to not get rain in my eyes. It lightened up soon after…and with another opportunity to show me something I normally don’t see…Harry took me up to the reservoir where all of Louisville’s water goes through before heading out into the city. It was AWESOME! From there, he and I made the final dash toward the coffee house where all the other runners who left earlier or even later were meeting and enjoying the Gluten-Free Almond Peach Muffins I baked on Friday night for them. The rain was falling again, but we waited for Linda and Carrie to make it back. The actual run that morning was 17.02 miles…so…once again I went the extra mile. But it was a fun, beautiful run. And I loved the company and the sights I was able to see.

Scenes from my Saturday morning 17 mile long run

I am already gearing up for next Saturday, which is ushering in what will be my longest run to date. I am totally looking forward to that challenge. Now…I’m going to hit up the foam roller because my calf muscles are definitely reminding me that I road tested new shoes for 16 miles today. Biofreeze might be my friend tonight as well. No matter…I had a hell of a great run today and I’m still smiling from the high I felt while out there on the road…doing what I love…with people who share that same passion for running. Sore calf muscles and all!! Also…I need to carry more bottles with me. My two 6 ounce bottles are definitely not cutting it in the humid, hot weather. Good thing we had water fountains along the way. But my Nuun was gone before I was even halfway through the run today. Electrolytes are my friend as I tend to sweat out salt…so…this will be remedied. Oh yes…yes it will.

It just means I might need to invest in a little more retail therapy…

August 4, 2013May 11, 2015

Marathon Training Week #8 – Daily Doubles

Halfway!! I am officially halfway through my marathon training for the Chicago Marathon!!

This has been one crazy week for my training. Honestly. Not just from a time perspective, but there was just a lot going on for me with my running and training schedule. Some of it was part of the plan. Some of it…well…some of it was bonus…extra…things I do for fun. And that’s good to have in there every now and again. The key is to keep it easy and run smart. As long as I listen to my body and not get stubborn, I’ll be fine.

It seemed I was doing quite a few doubles this week. That was not actually intended…it was just how it worked out. Regardless, I can feel my legs growing stronger because while they have been worked hard once already, they still power through another run. Sometimes faster…sometimes slower. They run as they feel and I don’t push it. I have a goal to come out of this year uninjured and so far that’s worked out for me.

Let’s take a look at this week of pulling double duty…

Sunday is either an easy run or a day of rest. I normally opt for the easy run unless my legs are just crying out for some down time. But, this past Sunday I was invited by my good friend Kelsie to go running with her running group. I never turn down a chance to get out and run with people. I have a blast getting out with others, talking, running, and just having a good time. You don’t even think about the miles when you’re in that sort of a zone. They were meeting up in Jeffersonville, Indiana to run for 11 miles. I had done 15 the previous morning, but I was feeling up to it and feeling good. I met up with her group at 5:30 a.m. and we all headed out to run across the Second Street Bridge and head up Bardstown until we hit 5.5 miles. Turning around and heading back. We all talked about races, goals, pace, and some amendments to our own goals we had set. Kelsie and I figured out why we click so well…we’re both Virgos. And we had really great conversation for much of the run, talking about fundraising, about family, everything. Running was not the only subject, nor were our upcoming marathons. It was a gorgeous morning with 57 degree temperatures. We finished up just as the sun was coming up. A beautiful 11 miles with good people and great motivation. My legs weren’t screaming at me at all. They felt strong the entire way. It was an easy pace, with great people and I would certainly do it again in a heartbeat.

Minion cake for my Monday fun run group! Yes…I made that!

Monday returned with a vengeance. The weather that morning was perfect for a run. And I took advantage of that for sure. I was scheduled for 7 easy miles, which I totally devoured that morning. I was shocked, actually, since I was coming off a weekend of two longer than usual runs. But my legs were still feeling amazing and that was what mattered. I even managed some awesome negative splits. And, as usual, Monday also brings around my group fun run after work. After rushing home to eat a quick meal and getting ready, I grabbed a special cake I made for my group and headed out to meet up with them. Laura had heard about a World Championship Dainty Competition going on in the area, so we headed a different direction than usual, up Eastern Parkway, and took it over to Goss, where the event was being held. We all paused to watch for a few minutes, then continued along the way. I mostly stayed in the front with Harry and Natalie. Harry and I have been trying to get through to Natalie that she doesn’t have to sprint through every run. Especially since she is recovering from arm surgery and now an injury to her leg. She is stubborn though, but hopefully she’ll learn. We finished up another 4.1 miles that day and then returned to the store to cut into and devour the cake I made. What was this special cake? I made a cake shaped like a Minion from Despicable Me. We all love Minions in my running group. It was a gluten-free and dairy-free cake…and it was a hit!!

Tuesday, however, I was starting to feel all that running. This was a no run…but cross training day. So, Cathy and I hit the gym. She was returning from having her wisdom tooth out. So, we hit the Arc Trainer first. I did 45 minutes on Program 2 – Hills – on Level 5. This was a challenge. But I pushed through those 45 minutes of hills, which means a change in intervals, resistance, and inclines. It was tough, but I managed 2.38 miles. Then it was over to the Cardio Wave machine. I love this machine because it moves my legs from side to side instead of just the standard front and back motion. In 10 minutes, I did 3.69 miles and was ready to call it a day. But some strength training was up next. I hit that up, left the gym…and was supposed to come home from work and fit in some circuit training. My legs were saying “NO!” So, I decided with Cathy still coming back from her tooth and my legs telling me to lay off…we’d take a break this week from circuit training and come back to it next week. We were both happy with that decision.

Wednesday is my speed work/pacing day. This week called for a 6 mile tempo run. And, aside from having some issues with my fuel belt staying in place that morning, I was mostly successful in rocking this out. I held a great pace, I worked into the tempo, sustained it, then cooled down. I felt good about it when it was done, I just needed to get past scooching my fuel belt down throughout the entire thing. I fueled halfway through just as my sports nutritionist is requiring me to do while out running. And it was a good pacing day. When I finished it up, I felt good…so that was the important part.

Thursday…was insane. I went out in the morning for my 5 mile easy run, which I managed better than I thought I would. I didn’t check the weather like I normally do that morning, and figured it would be cool like the past few mornings have been. Wrong. The air was very humid, but I did have a wind. A strong headwind that hit me on the inclines of this run. Despite that, I still rocked out those 5 easy miles and even managed negative splits. Thursday is also our other day to hit up the gym. This time, I did 49 minutes on the elliptical machine. The last four minutes are a cool down, but I was doing good, despite having busy legs all week. I did 9.38 miles in 49 minutes that morning. Then I went over to the rowing machine for 10 minutes. The rowing machine always kicks my booty. It just works my body all over. It’s great cross training and great on the core, back, arms, and even the legs. I really struggled this morning though, starting to feel the fatigue set into my legs. So…I did 1.17 miles in those 10 minutes, then headed downstairs for a couple of strength machines. But my day didn’t end there. Nope. Thursday was also the BlueMile Brew Mile at Molly Malone’s. I haven’t missed a Brew Mile yet this year. And the one at Molly’s is one of my favorites. Despite having to run through Eastern Cemetery. I had actually gotten there in good time and met up with Natalie. We probably should have been stretching, but instead we just got to talking. This happens with us. We met up with Ellen and Andrew from BlueMile as well…and more talking. Then Laura showed up…and we all just talked. No stretching actually occurred. Not really. We were directed to walk toward Eastern Cemetery, so we did. All of us lined up and we were given the course directions by Derek. And then…we were off. Despite these tired, overworked legs, I rocked off a mile in 6:42, which is fantastic for me, I think. I wasn’t sure I would be able to push it having not stretched and having just really tired legs, but I got through it and I pushed and pushed. It was a brilliant mile and all of us finished in great time. Then, we headed back to Molly’s for the giveaways and drinks. I bought Cathy a Magners while I sipped on some much-needed water. I even won a $15 BlueMile Gift Certificate in the prize drawings. WOOHOO!!

Friday…the much needed day of rest. And I’m really good about obeying this for the most part. I have been going out for a walk in the morning. It’s not running…it’s walking. Which, I suppose, doesn’t really mean I am resting. And I tend to walk fast too. So, that morning I went for 3 miles and did that in 34:26. It was beautiful out. Nice breeze. It just felt good. And, on lunch, Cathy and I went for another walk (pulling a double again!), in which we managed 1.65 miles in 23 minutes. It was good and I didn’t push much because I knew Saturday held my long run.

Saturday morning came and normally I would be running with Matthew and company. Matthew and Dawn, however, had decided to spontaneously run a marathon in Tennessee…so they weren’t going to be there. I had 12 miles to run for this week, as it was a fall-back week. A few other people needed to go that distance as well. So, I met up with Laura and a couple of other ladies for the early start at 6:30 a.m. We headed out from Bardstown toward the Second Street Bridge. From there, the other two ladies turned around, as they were only going 6-7 miles respectively. Laura and I continued on, heading down toward the Waterfront. Here Laura took me the opposite way, away from the Big Four Pedestrian Bridge…which was a very scenic and new route for me. And I loved it. We had great conversation, said hello to other runners and bikers that we passed, and she even showed me the trivia about river boats. Oh, and if you don’t know much about trains…Laura can fill you in. I loved learning so much about them. I just love trivia and knowledge…especially on things I normally know nothing about. We reached our turnaround point, then headed back along toward the riverfront before taking Main to Market to Baxter back to the store. I was going to stop at 12 miles, but I felt so good coming up the hill on Baxter, that I just kept going. When it hit the corner near Blue Mile, I was only 0.10 miles off from 13, so I made Cathy run behind me as I worked to hit that 13 mile mark. She jogged for about 20 feet before just heading to the car, where I met her after my watch hit that 13th mile. And I felt good at the end of it. Which was what I wanted to feel. We had a Maroon 5 concert that night and I had every intention of rocking out another 12 – 13 miles on Sunday, despite getting home at 2 a.m. But that…will wait for next week.

So, there was a lot of daily doubles going on this week, whether in running or walking. But I can feel my legs are getting used to working even when fatigued. And that, I feel, is a good thing. The marathon is going to drain me…so knowing my legs can carry me through, even when tired, is just making me feel better about the entire situation. I’m loving every bit of my training…and the extra stuff I do for fun. Because I can’t just keep it serious all the time. I love to run…so when the opportunity comes up to run a mile for charity…to run with friends…to bake a cake and share it with good people…that’s what I do. It’s good for me to adjust my running, to take it easier than usual at times, because it helps build endurance and strength. That’s a hard lesson to learn. I can’t be all-out all the time or I will get injured. Those long, slow distances are key to going the distance and making it to the finish line at the very end of it all.

Definitely looking forward to this coming week…which won’t include as many doubles. In fact…Monday should be the only one. I keep learning from all my training and fun runs. I take in great advice, I learn about what my body is capable of managing, and I just enjoy the feeling I get when I hit stop on my Garmin and realize just how far I’ve gone.

I might have been pulling double duty this past week on the running, but I ran smart to ensure I could handle it. And that is the key!

July 28, 2013May 11, 2015

Marathon Training Week #7 – Cooling off and going long…er…

It’s July, right? Right? Because this week, save for the very beginning, brought about less humidity and cooler temperatures. This has definitely boosted my confidence in my training and my running. I don’t feel like I’m out of breath. I don’t feel like I’m drowning in sweat (even if it is liquid awesome). I don’t feel tired as quickly. Mother Nature somehow brought me my confidence back with the much cooler, much more running-friendly weather this week.

After last week, this was a welcome change. Especially with the long runs (yes…runs!) I had planned for this weekend. Sweet, sweet relief. And, to make it even better (who am I and what did I do with my former self?)…on Saturday my running group got poured on. It was amazing. It felt great. It made me smile…even if I was getting poured on. It didn’t last long…but it was nice to splash through the puddles and feel all badass for hitting that pavement in a drenching downpour.

This was a “scale-back” week for me in terms of mileage during the week. But my long run this weekend was supposed to be longer than last week’s. Last week I extended my long run to comply with my friend Matthew’s…so, this was technically a scale back as well. I was okay with that. These are important weeks for the body…because with the scale back…the following week brings back the higher mileage and now your body is ready to handle it.

But then…a second long run happened. Because when a friend invites you to join her group for a refreshing, early, early morning long run on Sunday…you go. It was fantastic. I met a new group of wonderful people and I had a chance to really chat up Kelsie and we discussed our training…our hopes for our marathons…fundraising problems…and…clothing/shoes, etc.

This week…was the kind of week I needed.

Sunday is normally my easy run or rest day. My roommate and I had a house guest this weekend, but I felt I needed to stretch my legs out. After Saturday’s rough 18 mile run in extreme heat and humidity, then a lot of riding in a car…followed by sitting on a hard cement floor at a very fun roller derby bout…followed by more car riding…the run was a relief and gave these legs a chance to simply S-T-R-E-T-C-H out. I choose to run hills though…which still doesn’t make sense now that I look back. But, it seemed to be what my legs needed. I could feel the strength returning to them with each hill that I powered up, despite having some residual aches and pains. I took it easy, though…as that stifling humidity was still lingering. It was all about pacing myself and keeping myself hydrated and fueled properly. After the run, I showered, changed, and headed out to meet up with my sports nutritionist again. This time we went over loss of sodium in these sort of conditions and what that means…how to fuel properly for that…what I’ve been doing right…what I need to improve on…and the like. It was a brilliant meeting and I walked out of there feeling so much better about things. Remember all those harsh comments about my body? Well, she told me I looked healthier now than I did when we first met. And that I should pay no attention to the negative people firing these comments at me. She said simply…believe it or not…I am built like a runner. Lean muscle. And the people who said those things have no idea what they are talking about. Her job was to make judgment calls about her clients based on looks as well and she said I looked healthy. Then we hugged. I needed that.

Monday morning took me back out into the wee dark hours before most people are even out of bed. The air felt so heavy, humid, and wet that morning. I did, however, get rained on for one glorious mile. I think I smiled then. It just felt better and easier. It happened right in the middle of my 5 easy run…and it was a blessing. Until it stopped. And all I wanted after that was it to rain down on me a little more. It was so refreshing. But, alas…the rain was gone for the time being. I did rock out negative splits, however! Always a good thing. Being Monday, that also meant it was my Daily Double…so I headed out to my running store’s fun run and we all ran with Natalie again, whose arm is feeling better, but her hamstring is dealing her fits. We let her set the pace and we ran for three miles, winding up back at the store. It was a hot, hot day for running.

Tuesday is the usual cross training day. This week I was scheduled for 40-50 minutes of cross training. That’s rather normal on Tuesdays now. The only difference this week was that Cathy was left at home, having had her last wisdom tooth extracted on Monday afternoon. All alone at the gym. I got on the Arc Trainer for 45 minutes, using the Program 1 setting on Level 5, and managed 2.78 with various intervals, resistance, and inclines. It was challenging. Then, to finish it up, I got on the rowing machine for 10 minutes worked my core and upper body to the max, pushing for 1.19 miles. I hit up a few strength machines before calling it a day. That night…yoga to stretch everything out.

Wednesday is my speed work or pacing day and this week called for 5 miles of speed work. This was supposed to be done at the track, however, Cathy was still out of commission and I wasn’t going to head off to the track alone while it was still dark out. I do a lot of crazy things, but safety is always first and I didn’t feel safe going off on my own. So, I decided I would have to dreadmill the speed work this time and make sure I hit up the track next time it came up in the schedule. That was the deal I made with myself and with Cathy. So, I hit the gym and set the treadmill for an easy 7 mph pace for my first mile to get warmed up. Then I dug into 4 x 800 meters at 8 mph with 4 x 400 meters at 7.5 mph for recovery. My last mile was back down to the 7 mph pace to cool down. When I finished, I actually felt like I was too easy on the speed work and should push a little harder next time. So, that’s my goal. I tend to go easier than I normally run on a treadmill. I don’t know why. Most people are the opposite. Go figure.

Thursday morning dawned and brought about my final 5 mile easy run of the week. It was a gorgeous 60 degree morning. And I loved it. I had a bit of a twinge in my hip that morning, but I stretched really well and it went away. And the entire time I was running nothing bothered me at all. I polished off that run like it was nothing, no twinges after that or anything. So whatever it was just required a bit of stretching. And…once again I managed negative splits. It was the kind of run I needed. That was also my second day of the week to hit up the gym and I managed to get 9.18 miles in on the elliptical in 49 minutes. Then rocked out 3.89 miles on the stationary bike. I felt really good about how I did on those, but my legs were really feeling it all that day. So, after hitting up some strength machines and heading to work, I made sure I stretched it all out that night with some soothing yoga.

Friday naturally meant it was the rest day that I never like taking, but have promised to respect it and keep it holy. Which I do. I don’t run or hit the gym or do anything at home. I did, however, take myself for an early morning walk. I managed 2.5 miles in 30 minutes, so that wasn’t too bad. I tend to be a fast walker with these short legs. Next time, I might have to slow it down some. I just get lost in my thoughts and don’t even realize it. But, the rest of the day it was rest, rest, rest because Saturday was coming and that meant…the long run…

Saturday is long run training day. Run long at an easy pace. This week, most people were going for the mileage my training plan called for, which was 15 miles at the Long Slow Distance pace. I met up with my running group earlier than normal, at 6:00 a.m. We hit the road, heading toward one of the parks and overshooting it to get to 8 miles…so that when we turned around…we wouldn’t have to run the worst part of Eastern Parkway here in Louisville near the end. Instead, we would take that at a deliberate walk to cool down. Now…on Friday I accidentally got hit with a case of accidental glutenization. Let’s just say…stupid mistake led to major stomach issues. So, I was a bit nervous about Saturday morning. But I managed to rock out the run. Matthew and I were having a much better run this week…and for the first couple of miles, we ran with the rest of the 6 a.m. group. But, then…for the remainder, it was just us…until we turned around and met up with them again. We stopped to talk for a moment, but then decided to head back to the store. They told us to go ahead…because no one likes to get passed. Matthew and I went on…and polished off the run, cooling down just as planned with a brisk walk toward the coffee shop. I had baked up some gluten-free rosemary cheddar biscuits and some gluten-free/dairy-free/sugar-free banana oat cookie bites for everyone, and Cathy was at the coffee shop, generously handing them out for me. We settled in to talk for a little while, then we excused ourselves because we were both starving and were ready to hit up my favorite Saturday breakfast spot – Annie May’s Sweet Café – for their gluten-free/vegan sausage and “cheese” breakfast sandwich. I was pretty much on the go the rest of the day…finishing up grocery shopping and just hitting the malls to keep on moving. Eventually, as the day went on, my stomach started to feel better. I’m still not 100%, but at least I proved I had it in me to go the distance regardless. I feel strong.

It turned out to be a fantastic week for running, once the weather changed and the humidity lifted. I mentioned a second long run this weekend, which I rocked out at 5:30 a.m. this morning with my Virgo-in-arms and friend, Kelsie. But…that will have to wait for next week’s blog.

I started the week on a high note, with a good, hill run and a great meeting with my sports nutritionist. Then I polished it off with great running weather for my scheduled long run. Life has been good to me this week. And I am pleased to see that the nicer weather is staying this coming week. See this smile…yeah…it’s been awhile.

See you next week!

July 21, 2013

Marathon Training Week #6 – It’s not the heat, it’s the humidity…

So…here is the vicious cycle. I dislike cold weather runs. So, during the winter all I do is talk about how I can’t wait for it to get warm again. Then, in my area, we usually have about three days of spring and then the dog days of summer set in. Living in the Ohio River Valley makes for some rather intense humidity. And, wow, has Mother Nature ever been throwing the wet towel on me for every run this past week.

But…there are so many things I have learned in the past two years about running in the heat. First of all, I do understand that when there are heat advisories…it is best not to push it. Either take it inside or slow it down. That’s the next thing…when running in hell-like conditions…slow your pace. Just do it. There comes a point where your body will tell you it has had enough…and it won’t be pretty. Slow it down, make it through the run.

HYDRATE HYDRATE HYDRATE!!

I can’t emphasize that enough. I’ve been doing a lot of practice with hydrating while out on the run. Both with water and, yes, with Gatorade. The Gatorade came as a suggestion from my sports nutritionist, whom I am meeting up with again today. Why? Carbs, sugar, and electrolytes. I tend to sweat salt. When I get done with a run on a hot, hot day…I’m caked with white. This means dehydration is a huge risk. So, I hydrate often and rotate between water and Gatorade.

This coming week, I am praying for a break in this stifling humidity. There is nothing worse than feeling like you’re breathing through a wet towel on each and every run. That being said…let’s take a look at this week’s training and see what I have learned…

Sunday is normally my easy run or rest day. BUT…not this Sunday. This Sunday was The Boilermaker 15K in Utica, New York. Race day! My rest day last week fell on Saturday, as I rearranged the training schedule to fit this race in. And trust me…this one was brutal. For one thing, it wasn’t supposed to be as hot as it was that morning. I woke up and it was already in the high 70s with a very high humidity. This meant I went running in my company running skirt and a bra top. The less fabric on me…the better. Along with the heat and humidity…was hills. This course was hilly, especially in the first half of the race. This turned out to be a tough race. I brought Gatorade and water for the route and there were over 20 aid stations on the 9.3 mile course. I finished with a new 15K PR…surprisingly, as by Mile 7, I realized I should have been fueling better when the heat started to get me…so I took a GU and kept on trekking. This was hard. And afterwards, as my schedule had me set for 10 miles for my long run, I did a slow, easy shake-out run in an alley for the remaining mileage that day. Then, I had to shower, get in a car, and not move for a very long time…which my legs and body didn’t appreciate. I was so sore by the time I got back into Columbus, Ohio early Monday morning. And with fatigue settling in, I didn’t bother to foam roll either. Live and learn. More stretch breaks…even if it means more time on the road.

Monday morning I was up just a little past 6:30 a.m., despite my late night/early morning return to Columbus, Ohio. My training plan still had me on schedule for a 6 mile easy run, and despite very sore legs, I was determined to get it done. This meant looping Jenn’s neighborhood, which is the route I usually do when I’m in town visiting her. That particular morning…I felt defeated on the run. My legs were screaming at me from sitting so long in the car after racing. The humidity was draining. I found myself stopping every half mile to catch my breath, hydrate, and at mile 3, fuel. It was just hard that morning to even get going and I just felt like crying every time my legs told me to stop. But, I got through it. And then, after grabbing breakfast…had to climb back in the car for the drive back to Louisville. Upon arriving back at home, I had to change and get ready to get back into the car and head out to my Monday fun run. I thought about skipping it, but Cathy told me it would be good to go, especially after being forced to sit in a car that long again. That was part of the problem…my legs were hurting. But I went. And, due to the high humidity and heat, it was decided that we were going to run trails. Now, I have never run trails before…and the very thought of doing so while I’m in training for a marathon scared the daylights out of me. But, Cathy encouraged me to just do it and I was told we would go easy. Natalie, who I run with often, said that if I felt uncomfortable on the trails, we could hop off in Cherokee Park and simply run the loop. Here’s to good friends looking out for me. I actually did okay and rocked out just under 3 miles of trail running. Trails keep the pace slower, which was good in that heat. And the tree cover meant no hot sun beating down…and there was actually a breeze on the trails. I’m glad I was convinced to go along.

Tuesday is the usual cross training day. This week I was scheduled for 40-50 minutes of cross training. That’s rather normal on Tuesdays now. So, I got on the Arc Trainer for 45 minutes, using the cardio setting on Level 5, and managed 2.38 with various intervals, resistance, and inclines. It felt good and I was quite happy with how I felt on there. I was trying to be very cautious with my legs, which were still not happy with me from the previous two days of sitting in the car. I then got on the stationary bike for 10 minutes and managed a whopping 3.91 miles. I guess I was trying to prove to my legs that I was boss and they would just need to shake it off and feel better. I hit up a few strength machines before calling it a day. That night…yoga to stretch everything out.

Wednesday is my speed work or pacing day and this week called for a 7 mile Tempo run. I used the first mile to warm up and then began to turn up the speed to just under my 10K pace. It was another intensely humid day…the worst one we had all summer. And it was 4 a.m. So, I figured I would do the best tempo run I could manage. It was a little slower than my last 7 mile tempo run from the week before, but you adjust to the conditions. No sense doing damage to myself by pushing too hard in weather that I shouldn’t be pushing through. I kept the speed build gradual and really pushed for a strong finish. This tempo run took a lot to get through, but I did manage, and that was the important part. The key was hydration and fueling. It gave me a strong finish and I felt good at the end of it. Then, that evening while dinner baked in the oven…circuit training. Working on building up some muscle.

Thursday called for 5 easy miles. It was another hot, humid, sticky, and gross morning. I really kept the pace easy because it just felt like I had a wet towel draped over me. It was hard to breathe and really hard to convince my legs to keep going. They were starting to feel better from the days of sitting in the car and more sitting at the office (I wasn’t taking lunches because I was making up time for being off on Monday). Despite all of that working against me, I managed beautiful negative splits that morning. And when I saw that…I felt so much better about that run. I stretched out again that evening with about 20 minutes of yoga.

Friday brought about the dreaded day of rest. I have such a hard time with the rest day. But I did vow to respect it and keep it holy each week. Normally I go for a walk on lunch, but with the time I was making up at the office, I decided to get up at my normal run time and get my walk in early. Good thing too, as things went crazy at the office with one of my accounts. Anyway, I managed 2.4 miles in 30 minutes, which got me out and moving without tiring out my legs. Good thing too…because Saturday was shaping up…

Saturday is long run training day. Run long at an easy pace. I was scheduled for 14 miles, but my training partner in crime was scheduled for 18. I decided I could boost my run up for 4 miles. After all, only a couple of weeks ago, I managed 15.5…and this was only 2.5 miles more. I woke up early, got dressed for the stifling humidity and 80 degree morning that awaited. I drank water. I ate some cereal. Then after applying a liberal amount of sunscreen, I got in the car and headed into Louisville to meet up with Matthew at 6:30 a.m. I downed a banana on the way, which would give it time to settle. I felt good as I stretched. And when he arrived, we headed out for 18 miles. Originally we had hoped to do this at an 8:30 pace…but the weather conditions made this virtually impossible. We took a few walk breaks to cool down, we stopped for water. It was hot. And the heat and humidity was definitely taking its toll. We made good friends with the manager of Denny’s, who let us cool off in their lobby and gave us free ice water. YAY! Then…we had the scary spill. Matthew’s leg cramped up while we were in our last 3 miles. His foot hit the sidewalk and he took a tumble. He fell into me, but I stayed upright. He hit the ground hard though…and I was so worried about him. It just looked bad. He said he was fine…and a lot of drivers and a biker all checked in on him. He dusted himself up, all scraped and battered…and we pressed on…slow and steady. But we managed to get our 18 miles in. It was slower than we would have liked, but given the weather conditions, we ran it smart. And that was the important thing. Matthew’s okay, by the way. And we’ve already got next week’s training run in the works.

This past week brought about some of the hottest conditions in this area this year. The humidity has been killer, bringing about air quality warnings. I get out early to run, and even that was hard on most days this past week. I’m hoping the humidity breaks soon because this sort of weather is so hard to work through. And it does affect you, as a runner, mentally. Runners are very number-focused…and on these dog days of summer, you have to worry more about your well-being, your body, making sure you are hydrated and fueled…and focus less on pace and speed. You still get in your training…it just may not be done as soon as you hoped or wanted.

But…even these hot and humid runs serve as good training and good lessons as far as how weather can affect you. These fall marathons could have these conditions…or they could be cooler…rained on…or just perfect. You just don’t know. Adjusting training to keep yourself safe and healthy is best. Safety first…always!

July 12, 2013

Marathon Training Week #5 – Where I learn the value of sleep…

Another week done. I know…I know…it’s only Friday, but I’m heading out of town this week for a race on Sunday in Upstate, New York. And that means that today ended my week of training as tomorrow, the day of the heaviest travel, I am using as my rest day. In the end, it all balances out. Really. I promise.

With that in mind, I had to approach this week keeping in mind that I would have very tired legs by the end of it. What I didn’t count on was also having new shoes. Yep. Just bought a new pair of kicks. Still not sure how I feel about them…they feel lighter than the Nike’s I was previously in…but…it’s too soon to tell. Of course, this meant my Friday run was not only being done on tired legs…but fresh shoes. So, I did my best to keep it easy. No sense injuring myself before a race…let alone during the middle of my training, right? Right!

So…this week I learned the valuable lesson of sleep. And how necessary it is. Last week with the concert during the week and then the convention over the weekend, I got less sleep than I normally do. And I already get the very minimal. Not because I choose to be that way…but I’ve never required eight full hours of sleep. I function best on 5 hours. But…I wasn’t getting that the week before. And this current week has been just as full with activities and getting things ready for the trip to New York. So…sleep has been rather scarce. I’ve been up later than usual…then getting up at normal time to hit the roads and get my training runs in. I’m really feeling the effects. There are times I’m finding it hard to stay focused on things or maybe even nodding off on the couch. So…after this trip, there is a break in the schedule and things come back on an even keel…so sleep will be a priority. I bet my running will improve too.

I’m still feeling the sting of hurtful things said by people to me about how I look. But…whatever. I’m going to brush it off and know that I am happy and healthy and I don’t need them to drag me down and make me feel ugly. Rise above it, right? Right.

So…with that in mind…here’s how this weeks marathon training went…

Sunday is my easy run or rest day. I was still at the convention, so I went and hit the treadmill at the fitness center of the hotel I where I was staying. I rocked out some intervals, doing one mile at an easy warm-up pace, then rocking out 7 x 800 meters with 6 x 400 meters recovery in between each one. Then, I polished it off with a 1 mile cool down at an easy pace. It was just the start I needed to the day. The gluten-free veggie burger with fries at Cheeseburger in Paradise for lunch was a nice bonus for the day.

Monday morning came way too quickly…and had me back to running in the dark. The 4-H Fairgrounds are close to my apartment and Monday was marking the start of the fair. With that in mind, I decided to stick close to home this week, just to be safe. Safety is always first. I was scheduled for an easy 6 mile run, and that’s what I did. It felt good, despite the 92% humidity that morning. I survived. I think I just needed to get out there and run it all out. I did just that. And, of cousre, Monday marks my Fun Run night, so the Monday Daily Double continued in full swing. I once again went running with Natalie and Harry, up near Cave Hill Cemetery. We didn’t turn this time, we ran around a statue and continued on. And Natalie, as we neared the end, pushed me to have a good finishing kick. She promised to work with me on that finishing kick if I could help her down the road with marathon training. That seems like a fair deal. And she made me work for it. I kicked it and we finished a great 3 mile run. It was hot and humid out and we walked a little. Keep in mind, this lady is running in a cast. She’s hardcore! It was another run that I needed today,with two of my favorite people! I was so tired though…and it was starting to show. Went home, showered, and had to finish getting things ready for work the following day. Later than usual night. Ugh.

Tuesday is the usual cross training day. This week I was scheduled for 40-50 minutes of cross training. No problem. I hit up the gym and did 45 minutes on the Arc Trainer on the Pike’s Peak setting once again, keeping it with the Level 5 setting as well. It’s comfortable, yet challenging, and that was what I wanted. I didn’t want to push too hard due to The Boilermaker this weekend, but I needed some hill work somehow. And this was how I was going to accomplish it. After 45 minutes, I managed 2.38 miles of hills. It was tough…but I pushed on through. Then I moved onto the Cardio Wave machine, which is similar to an elliptical, but your feet move from side-to-side instead of front and back, changing it up a little on the legs. I got in 3.9 miles on there. Felt happy with both of those performances. I capped off my gym day with some strength training. Then headed to work.

Wednesday is my speed work or pacing day and this week called for a 7 mile Tempo run. I used the first mile to warm up and then began to turn up the speed to just under my 10K pace. It was a gradual thing because it was so humid that day. The rain was supposed to be coming down, but it was pushed back to later in the afternoon. That level of humidity at 4 a.m. is intense. The sun isn’t even up yet, and I felt so drained with each mile I pushed through. I did get the Tempo run accomplished with success, I just turned down the speed to train smart. And I hydrated, hydrated, hydrated!

Thursday called for 6 easy miles. So, out I went to get that done. With the rain that had come through, I had hoped that the humidity broke, but sadly…it hadn’t. The teperature was 77 degrees that morning with 93% humidity and a high dew point as well. So, I struggled through these six miles, taking them easy because I didn’t want to do damage to myself. Humidity sucks and it can really just drain every bit of energy out of you. I felt like I was breathing through a wet towel for much of this run. But I got through it, and went inside to have breakfast and head to the gym. I rocked out 9.2 miles on the elliptical in 49 minutes, which made me feel good about life. So did the cool gym environment and the fan that was blowing toward me. Ahhh…relief. Then I hit the rowing machine to get every muscle in my body working. I managed 1.19 miles in 10 minutes. Some strength training followed. Then, on this particular Thursday, I was registered to run in the third BlueMile Brew Mile. This was so much fun, but my legs were just…tired. So tired. I went ahead and tried on the Nike Free shoes that they had for runners to test out at the run. I hated them. I want to move toward minimalist shoes…but those were definitely not for me. The mile went well. It had slight hills and we rounded a sapling at the halfway point, which took some of the momentum away, but I finished in 7:12. My slowest Brew Mile to date. Much water followed. And hanging out with Harry and Laura from my running group. It was a good time. After that, I went to BlueMile and shopped for new shoes. I walked out with a new pair of kicks – Pearl Izumi EM ROAD M 3’s. They are 2 ounces lighter than my Nike’s. I was going to test drive them Friday morning…

Friday…is usually my rest day. But not today. Nope. Not today. With the race being on Sunday and with Saturday being a major travel day, I moved my rest day to Saturday and my normal run I would do on Sunday got bumped to Friday. Sunday I am racing, so I still get a run in. I’m just a bit late on my long run. Anyway, the humidity finally broke and this morning’s run felt amazing. So did the shoes. Although, I can tell they need more breaking in. This will make the Boilermaker 15K interesting…new shoes not quite broken in. Oh boy, oh boy! At least they aren’t giving me blisters. That’s the important part. The lift in humidity made such a difference. I felt so much better during the run. No stopping to cool down. Nope. I think I might have smiled again on this run. It felt great. The shoes are going to take some getting used to…but I think they’ll do good. Next time, I’m getting my Adidas Boosts.

Saturday I should be running 14 miles. But I changed it up with my following week due to the race on Sunday. Next week was supposed to be 10 miles. My 15K is 9.3 miles, so I figure on Sunday I’ll cool off with a short 0.7 mile run after I finish up the race. But Saturday is a lot of time in the car, a race expo, and my rest day this week. We’ll leave it at that.

Another week in the books. Meeting with my sports nutritionist again as the mileage increases and making some adjustments to my regimen. Looking forward to learning more, doing more, and putting the time in to make my first marathon a success. I guess that means getting my sleep pattern back under control as well. But that will have to wait until I get back from Utica.