Project BQ – Marathon Training Week #20

dreams-hopes-poster-rhino-treadmill-unicornI don’t know how I made it through these last 20 weeks, but with that said…race week has arrived.  I’m both nervous, excited, anxious, and calm.  How is it possible to feel all the things and remain sane?  Well, the vote is still out on that whole remaining sane thing.  HA!

This was definitely a week to turn it down.  And my coach gave me specific instructions that he didn’t want me to take a complete back seat this week, but I could move or change whatever I needed to going into it.  I didn’t change a damn thing.  I did, however, knock my recovery runs down one mile and made sure to keep that pace nice…and…easy.  The last thing I wanted was to go into race morning with lactic acid hanging around in these legs.  NOPE NOPE NOPE!

As I mentioned previously, my coach does an untraditional taper.  He does lower mileage (although I was in the 60s, 50s, 40s for the last three weeks)…kinda.  He makes a lot of it all about that speed work.  Getting those legs to fire…right at the end of a run…when they are the most exhausted.  But this week really didn’t have too much on it.  My longest run was 7 miles, and that was the ONLY one that really had a speed element to it.  And it was a 4 mile fast finish.  Other than that…strides on the last day I ran before the race.  But I’ll cover all of that in this week recap.

It’s race week…let’s go!

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

I love that even in taper, my coach trusts me with “Choose Your Own Adventure” runs.  Knowing that this is race week, I really wanted to make my primary focus recovery.  I want to hit that start line feeling fresh and ready.  I was stressing over the forecast a little too much, because it looks like this will be my coldest marathon I have run.  Thanks to Canada and this arctic blast that is attacking our nation.  HA!  Anyway, I woke up to weather JUST above freezing.  So it was a long sleeve, capris kind of a run.  I didn’t wear my Dunkin’ Donuts hat…don’t know why.  I just didn’t.  And the legs did a little shakeout.  They felt good for a Monday.  I opted to do 4 instead of my usual 5 miles…and somehow snagged some negative splits in the process.  I called it a day.  No personal training.  Just my normal PT stretches.  I didn’t even do the additional hip strengtheners this week, not wanting to accidentally tweak something.  Simple.  Basic.  Got it done.

Tuesday: INSTRUCTIONS: 5-8 MILES WITH 3-5 MILE FINISH AT MARATHON PACE – GOAL 6.5 MILES – EASY DOES IT UNTIL THE FAST FINISH AT THE END

I woke up on Tuesday morning to 50 degree weather.  Yep.  From 33 degrees Monday morning to 50 degrees on Tuesday.  Fun times.  I knew he gave me the option of 8 miles…and if this was training on a normal week and I was feeling good…I might have pushed for it.  BUT…it’s taper.  It’s race week. I don’t like half miles…so I rounded up to 7…and I opted to go right in the middle with that fast finish, doing 3 easy miles and pushing pace on those last 4.  It felt hard.  It shouldn’t have felt hard.  But, I did at least get it done.  My sinuses were having a fun reaction to the yo-yo temperatures, so that was fun.  Other than that…I took it for what it was.  Finished as strong as I could for the day, then went inside to shower and just do my usual stretching.  Keeping it nice and easy.  Oh, and I went and voted.  Because that needed to happen!

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

Second verse, same as the first.  My only other “Choose Your Own Adventure” run for the week.  Happy to have had 2 of these.  I opted to do 4 again, unless I just wasn’t feeling it.  That’s the glory about these…I control them.  I did make a note to back off on pace and just let the legs work a little less.  My last 2 miles were much quicker than my first 2 miles, but that’s because it took me 2 miles to feel warm.  Isn’t that fun.  OH…did I not mention that the temperature dipped back down to just above freezing again?  Another morning with 33 degrees.  Oh…joy.  And the fact that I went from a warm apartment to run and it took me 2 miles to get my legs going was a bit of a concern.  I just tried very hard not to let it get into my head.  I did my stretches twice that morning.  And I foam rolled before work.  After work, I had a sports massage and I was so thankful for that.  Basically all that is holding me back right now is the weather.

Thursday: BASE FUN 4-8 MILES + 4-6 STRIDES – GOAL 6 MILES – EASY OVERALL EFFORT

It was another rainy Thursday morning.  Just like last week.  UGH.  MEH.  BLAH.  I originally had thought about just doing the run on the treadmill, but I can’t do strides on the tready.  Nope.  So…I opted to just go and get it done.  It never stopped raining on me…but thankfully, we were back up to 50 degrees.  WHAT THE HELL WEATHER?!  So, I definitely didn’t want to push anything. Not even the hills I go up and down.  This was one of my slowest training runs to date.  And some of it might have been fear of slipping on the wet pavement and falling.  I won’t lie.  But I really just wanted it all to feel super easy.  It didn’t.  I blame the rain.  But, I did get in 6 miles.  See…I was given the option of going up to 8…but I really am doing JUST what needs to be done this week.  I reset for strides and pushed those legs on some short sprints…then went inside to take a hot shower, stretch, and get to work.  I met my friend, Melissa, for coffee after work…and she gave me my start line pep talk just in case she couldn’t get that out at my start line.  I appreciated it.  Went home to eat dinner.  Was supposed to pack.  Didn’t pack.  Went to bed by 8:30…because I really wanted to get some quality sleep knowing that I probably won’t sleep much on Friday night.

Friday: REST/RECOVERY DAY!

Thank God for small miracles.  I woke up at normal time…of course.  I didn’t set an alarm.  I just woke up.  So I lounged and dozed and finally got up at 5 am.  I showered.  I stretched.  I was thankful to not have to do one single mile today.  I was thankful that it was 26 degrees outside and I got to stay inside, stretch, hydrate, and sit under my snuggie, working on this blog.  That’s what I did.  I eventually made breakfast and my roommate and I got to packing…pretty much every option for any scenario on race day.  I still don’t know what I should or want to wear during the race.  We haven’t had weather this cold yet here…so I am at a total loss.  Not to mention, I have never run a marathon or a long distance run in temperatures like this.  It doesn’t sound fun.  It’s producing a lot of anxiety…but we’re working through it.  We had to wait for Dragon King’s Daughter to open so I could order my “magic sushi” to take with me to Indianapolis.  Then we hit the road to get up to Indy, check into the hotel, and hit the expo.  The rest of the time, I was going to spend in the hotel…rolling, stretching, and keeping myself off my feet.  I wanted to feel good Saturday morning.

Saturday: CNO FINANCIAL GROUP INDIANAPOLIS MONUMENTAL MARATHON

Goal: Qualify for Boston – needed 3:40 time.

MISSION ACCOMPLISHED!

Finished in 3:35:13.

More to come in actual post race recap!  This girl is going back to Boston in 2021!  This is my second fastest marathon…EVER.  This beats out my 2nd marathon, the Marshall Marathon, by about 42 seconds.  Super proud.  Super sore.  But my day didn’t end with that finish line.  Then I went and sat outside in Indianapolis for the USL Eastern Conference Finals between the Indy Eleven and…Louisville City FC.  We won.  In overtime.  It was a long day of being cold.

Sunday: REST/RECOVERY DAY!

I just can’t sleep the night after I run a marathon.  I was up until after midnight, watching Mindhunter (finished Season 2) and was still NOT tired.  I tossed and turned all night.  Finally got up and decided to finish this blog.  Will take a short 20 minute walk on the hotel treadmill this morning before grabbing breakfast, packing, loading up the car, and heading out for some shopping and lunch (you know I’m going to Woody’s).  Then, the long car ride home to Louisville, where I still need to buy groceries, meal prep, and all the usual stuff.  This coming week will bring my 20-30 minute walks (just like I did post Glass City Marathon in April).  I want to get back to spin classes…all the stuff I stopped doing when marathon training took over my life.  Looking forward to this recovery time while I make plans for 2020, which now doesn’t need to include a marathon!

Project BQ – Marathon Training Week #19

dreams-hopes-poster-rhino-treadmill-unicornGuys…we have 19 weeks of hard training down…and only one more to go until the big day.  Am I nervous?  Of course.  There’s something scary about putting your goals out there for people to see…for putting your training out there for people to read.  Setting big goals in and of themselves can be a scary ordeal.

But there is no turning back now.  We’re in the homestretch.  That start line and that finish line are waiting…

So let’s do this thing.

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

I was so thankful to have another Monday as a “Choose Your Own Adventure” kind of run.  After moving my long run last week to Sunday, it was nice to not have to worry about hitting paces or doing some sort of workout.  I didn’t know this, however, until the morning when I woke up.  My coach sends through my plan after his children go to bed…and I had already gone to bed ahead of that.  What can I say?  Rest and sleep have been a priority this entire training cycle and it has made a world of difference.  So…I went out there, watch covered, and put in some miles.  I kept it easy and relaxed and just let my legs do what they needed and wanted to do that day.  No pressure.  No anxiety.  Just a simple run to shake out the legs.  I finished up with 5 miles for the morning, because my legs felt that good.  I did my additional hip strengthening exercises with my morning round of stretches this morning.  Then, at noon, at met with my personal trainer, Corey, who put me through a leg day workout, targeting some muscles that don’t get a lot of love.  I stretched and foam rolled that evening and went to bed early (as always)

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

I didn’t want to incorporate speed during my taper…but it’s important to keep that rolling.  And my coach, thankfully, handed me my favorite of the speed workouts to do.  The Mona Fartleks.  If you haven’t tried these yet…DO IT!  You’ll see what I mean.  Mona Fartleks work like this: 2 mile warm up, 2 x 90 sec, 4 x 60 sec, 4 x 30 sec, 4 x 15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  Simple.  Basic.  FUN!  It was a cool morning…and I felt fast.  I really did.  I kept my warm up nice and easy then really hit those intervals.  I even managed a mile in the 6s for pace at the end.  My cool down…faster than my warm up, but it usually is.  I mean…I wasn’t expecting my legs to respond like that, but they felt ready to go.  They felt strong.  It worked out to be 8 miles for the day.  I went inside and did my second day of additional hip strengtheners with my morning stretches.  Went to work.  Came home and did those evening stretches before hitting the sack for some sleep.

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

It was the perfect morning for another easy “Choose Your Own Adventure Day.”  When I have those in the middle of the week, it always means another bit of speed is coming the following day.  With that in mind, my watch was covered and I went out and ran comfortably.  And apparently comfortably that day was…faster than anticipated.  I felt amazing the entire time.  Rested.  Strong.  Capable.  This is what you need to be feeling this week of training…and I’m hitting it.  I did another 5 miles this morning, surprised with the average pace at the end.  I hoped it wouldn’t hinder my run the following day.  I stretched.  I went to work.  And I met with Corey at lunch for personal training, focusing on triceps.  We kept the session shorter than usual because he wanted to make sure I had no lactic acid built up as I go into race week.  He’s a runner.  He’s an athlete.  He gets these things.  That evening I had a great sports massage and all felt right with the world.  Except for…the rain.

Thursday: 8-10 MILES WITH A 3-5 MILE FINISH AT MARATHON PACE – GOAL 9 MILES – EASY DOES IT UNTIL FAST FINISH AT END

I didn’t casually mention rain yesterday for no reason.  When I woke up early to fit in this run (knowing I wasn’t going to do anything over the goal distance)…it was pouring rain.  Fun fact…if it starts to rain on me after I’m out running, I’m okay with it.  I don’t like starting in the rain.  At all.  And…if this wasn’t as long of a run, I probably would have gone to the gym and done it on the treadmill.  My plan was to go out and do 5 easy and 4 at marathon pace.  When the rain picked up that morning…I hit four miles and chose to just hit 5 at marathon pace instead.  So…off I went.  And even in the pouring rain (thankfully it was 58 degrees outside)…which I always fret over slipping…I nailed it.  Completely nailed it.  I even felt like I could have pushed harder, but the purpose of the exercise was to hit marathon pace, not half marathon pace.  This was also the first time since July that I have run with my watch uncovered.  And it didn’t stress me out at all.  That being said, I was very happy to finish up this run and get out of the rain.  9 miles for the day…5 of them fast.  It was a HUGE confidence boost to do that in rain.  I did my stretches in the morning and night.  Oh…and by the time I left work, winter had arrived.  We legit had snowflakes in the air.  NOPE!

Friday: REST/RECOVERY DAY!

I didn’t sleep in much for some reason this Friday.  I kept waking up.  So, eventually, I just got myself out of bed and went to be a little productive.  I erased my whiteboard art and went and did up something new for the month of November.  I used Simba from The Lion King (the original animated one) with his mane of leaves.  Because it’s fall.  Leaves mean fall.  And I love drawing Disney characters.  I showered.  I stretched.  I finished filling out my paper work for my podiatrist.  My appointment got moved to just before lunch today.  I don’t anticipate this being a long visit…but hoping he can do something about some of my nails (marathon training for 2 years = ugly feet).  And…after work, we hit up Dragon King’s Daughter for “magic sushi” as I prepare for my long run on Saturday.

Saturday: 11-13 MILES WITH 5 MILE FINISH AT MARATHON PACE – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT END

Woke up to weather in the 20s.  No joke.  It was 28° and I was not happy!  Not one bit.  I don’t do well in temperatures below freezing.  It’s part of having Raynaud’s.   It sucks to try to run when you can’t feel your feet.  So, I admit…I was in a bad mood at the start of this run.  Not even going to lie.  I didn’t even plan out a route or think it through the night before.  I just was determined that this run was going to be awful.  It wasn’t too bad.  It was just cold.  But guess what…I warmed up.  The sky was crystal clear.  The sun came out.  And while I wouldn’t call it warm by any means, my movement did finally give me some feeling in my extremities.  YAY!  The same could not be said for my iPhone 7.  The battery died 30 minutes into my run.  Guys…I can’t have my phone battery dying when the weather is cold.  It’s a safety issue for ME.  Against my will, I ended up turning the phone off and finishing up the run, with the last 5 miles being along my super-hilly Thanksgiving course.  WHY do I do this?  Why do I forget (I run this course all the time) how hard those hills are?  But I pushed my fast finish at marathon pace.  It was a bit of a struggle today, but my last long run was done.  I took a warm shower.  I put on real (warm) clothes.  I watched Mindhunter with my breakfast gluten-free bagel.  I went grocery shopping (all day).  I came home and put away groceries.  Stretched.  Watched Top Chef.  Watched Mindhunter.  Then watched Louisville City FC win (on the road) the Eastern Conference Semifinals.  Guess what?  The Eastern Conference Finals are being held in Indianapolis…the afternoon of my marathon.  Guess what we’re getting tickets to go watch!!  It was a late night (for me) but worth staying up for.

Sunday: BASE RUN 5-8 MILES + 4-6 STIDES – GOAL 7 MILES – EASY OVERALL EFFORT

The time change messed with me.  I always panic when we have to fall back or jump forward.  Especially when I am meeting with friends to go running.  I set my alarm clock (which I needed to adjust the time, but in hindsight didn’t actually move it when we jumped forward in the spring…so I totally had the time wrong.  But I also set my phone alarm.  Then I woke up, not trusting it.  And my alarm clock (was wrong) said one time.  My phone and Garmin said another.  The clock in the living room said the same time as my phone, and the clock in the kitchen had the same time as my alarm clock.  I was driving myself crazy.  I finally asked Siri what time it was…and my phone was correct.  I just don’t trust technology to actually fall back.  Deep breath.  So, I snuggled down for another hour…but didn’t really sleep.  Finally got up to stretch, hydrate, fuel, and get my stuff together.  I figured, with it being another below freezing morning, I’d have to give myself time to scrape the windows of my car before driving to meet my friend Ron for my last weekend run before the marathon.  Murder fog rolled in as I arrived.  He had gone to do his additional 2 miles ahead of our meeting.  And we ran through it for a mile before it started to lift and the sun came back out.  We kept it easy and talked a lot about race strategy and the weather (he’s a meteorologist) and how to dress.  It’s all confusing to me.  Aside from the weather (which is an uncontrollable), I do feel confident and good and better than ever as this training cycle wraps up.  We threw in the strides at the end of the run.  Walked it back to the cars.  Stretched.  And that was it.  The last long run before the big day.  8 miles total.

So, yeah…a part of me is internally freaking out because I have put this HUGE goal out there for everyone to see, read about, and follow along with.  But, it honestly doesn’t feel like any pressure to perform has been put on me.  I trust my coach…his plan…my training…and I know I am capable of having a great race.  Now…I need the day to go well.  You never know on race day what can happen.  But…honestly, I have never felt more ready to run 26.2 miles.

Six days to go.  And, let me tell you, my friends running the NYC Marathon have been quite the inspiration!  Here’s to staying focused, healthy, and strong in these final days before the start line.

Project BQ – Marathon Training Week #18

dreams-hopes-poster-rhino-treadmill-unicornIt’s taper…but sometimes it doesn’t feel like it.  I’m still around 50 miles this week.  Not unusual, to be honest.  This was about what happened when I ran Glass City Marathon back in April.  I told you…my coach is very untraditional when it comes to the actual taper leading into a marathon.  That being said, mileage did go DOWN from last week…so it is technically a taper, right?

RIGHT?!

This week was crazy.  Lots of rearranging due to events and/or weather.  Tuesday night I was out late at the KFC Yum! Center seeing Celine Dion perform.  So I flipped speed work to Thursday.  Saturday’s weather was calling for TONS of rains (up to 3 inches) and some strong wind gusts…so I flipped my long run to Sunday.  So, structure isn’t a thing this week.  This week, it was all about fitting it all in.  October has been a crazy month and we are now two weeks out from the big day.  I need things to slow down a little.

Let’s take a look at the week, shall we?

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

After last week’s hellish week of speed, I was thankful that Monday showed up as a choose your own adventure run.  That is…I choose the distance and the pace…depending on how I feel and what I want to do.  I always appreciate these runs.  No pressure to put in any sort of long run.  I could stop at 1 mile…I never go over 5.  I was thankful for the recovery day and just let me legs do what the wanted and needed that day.  Kept my watch covered and just paid attention to if/when I was struggling with hills or feeling like I needed to stop.  It was just what I needed and I was happy that this turned, allowing me to not have to think about my run.  Just plug in and go.  I ended up with 5 that morning, as I felt good and the temperatures seemed just perfect. Low to mid 50s…that’s a happy place for me.  I did my additional hip strengtheners with my stretches this morning as well.  AND…I had a personal training session with Corey, focusing on legs.  It was a busy and full day, but thankfully the run felt good.

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

Tuesday morning brought one of the speed elements I was given this week, but thankfully, it’s the least intimidating.  Strides.  My run was to be kept at my base pace, not really pushing it but keeping it where my rhythm naturally falls.  It was almost 60 degrees this morning, so I was back in a tank top and loving it.  I ran 7.5 miles without issue, keeping it around my usual base pace (sometimes faster, it just depends on hills).  And I felt amazing.  I added on the strides at the end, and my legs felt fast and strong as I pushed through 6 of them.  That was 8 miles total for the morning.  And after my shower, I went ahead and did my next round of hip strengtheners with my stretches.  Got through the work day, ate dinner, and headed out to the Celine Dion concert in Louisville.  The show was great…and I got home late.  That being said, it wasn’t yet midnight (I got in bed at 11 pm), so I didn’t have to get out and run my miles before bed for Wednesday.  And I set a later alarm, knowing that I didn’t have my big (and high mileage) speed work that following day anymore.  Thank God for a flexible coach and schedule.  I slept really well, surprisingly…just not enough despite a later (by about an hour) alarm.

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

From tank top to sleeves.  Wednesday morning, I headed out to run just after 4:30 am.  Thankful for the change to an easy, recovery run, I was hoping to at least get 3 miles in.  I would let my legs and body tell me what I had in me.  It was 41 degrees, but felt like 39.  That was a big change from the 60 degrees the previous morning.  I started off nice and easy and, while I felt tired this morning, my legs apparently felt good.  I was a little surprised by the overall pace when I uncovered my watch at the end of my run.  I never pushed pace, or even worked hard on the hills.  Recovery is very important and even I take recovery runs seriously.  Since it all felt so fluid and good that morning, I went ahead and did 5 miles.  After a shower, I did my stretches twice…and then later that evening, after work and dinner, I went and got a sports massage…which I felt I really needed!  I went right to bed when I got home because the second speed element was in my track workout (that I don’t do on a track) the following morning.

Thursday: TRACK WORKOUT: 1 MILE WU; 10X800M (GOAL: 3:30 OR ~7 MIN PACE) W/ EQUAL RECOVERY (AT A JOG, NOT WALKING), 1 MILE CD

It had been a full two days since I had an actual foam rolling session.  Granted, I did get a sports massage the night before, but when I stepped out (back in short sleeves because the temperature was in the mid-40s), I really knew I needed to get some good foam rolling in after this.  I won’t lie, 800s are my LEAST favorite speed workout.  Seriously.  I feel like they take forever to actually run (even though, for me, it’s close to 3:30 minutes…but that’s an eternity, honestly).  I don’t have a track nearby or open to the public…so I use a stretch of road and just run up and down it.  My warmup was nice and easy, followed by some dynamic stretches (high knees and butt kicks) before I launched into all TENTEN!! of my 800s that morning.  I could feel how each one was becoming harder and harder to hit, but I actually managed to keep the prescribed pace and never was slower than Daniel wanted me to aim for.  So, that was good.  In fact, before I could even fill in the comments on the training app we use, he was already commenting on how I nailed this one.  It was a good feeling.  So was finishing this up.  Because I really was not loving the speed work.  The cool down mile gave me 12 total for the day, 10 of which were the run/jog intervals.  I really made sure I kept it at a light jog, so I could feel recovered enough to push on every interval that followed.  I succeeded.  I stretched that morning and later that night went on a 5 mile run (doing the Thanksgiving route) with my friend Melissa.  It had been forever since we had run together and, she really wanted to do this route WITH me.  I don’t get invited to run with people often, and I don’t care if you run slower than me or not, I love running with people.  We kept this at a very, very easy pace because we both needed it that way.  After I downed a bagel for dinner, I stretched again and FINALLY got in some foam rolling.  I went to bed, setting a late alarm because my rest day was coming.

Friday: REST/RECOVERY DAY!

I was definitely sleeping better this week than I had been in the previous weeks.  So, that’s an improvement.  That being said, I woke up a full hour before my alarm.  I tried to lounge in bed and doze, but I was awake.  So…I got up, showered, did my stretches, got ready for work, ate breakfast, had coffee, survived the workday, came home for dinner.  My coach and my training partner opted to move my long run to Sunday due to the weather on Saturday…so I wasn’t feeling pressed for time.  I started a new season of Top Chef (I’m on the season in Boston, ironically), went to bed, setting a later alarm once again because I knew I was either going to do a short run in a gentle rain, or head to the gym to use the treadmill if it was a harder rain. At this point in the game, I’m 2 weeks out from my goal race…why risk slipping on wet leaves or pavement, twisting an ankle in a pothole that I thought was a puddle, or putting my immune system to the test in inclement weather?  Not worth it. I’d make the call in the morning.

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

Well, it was pouring when I woke up.  It was.  But I still had some time to make the decision.  I got over 9 hours of sleep, so I was feeling rested and ready, regardless.  I went ahead and did my stretches and hydrated.  I stepped outside, and it was still a steady rain, so I decided that, the best thing for ME to do, was to do this easy, recovery run inside.  On the treadmill.  You guys know I’m not a fan of the treadmill, but this was definitely the right choice.  I know a lot of people who were training and/or racing out in the weather, and that’s fine.  I don’t risk anything this close to race day.  And while it is possible it could rain on November 9…I have run and raced in the rain before.  And the training ground is NOT my proving ground and never will be.  I went to the gym and did a very easy pace (with a 1% incline) for 5 miles.  I forgot to set the incline at first, and my shins were killing me.  I was really confused and then I figured that out.  Sometimes a flat treadmill works best, sometimes that additional incline works magic.  I needed it today.  Honestly, I really kept an easy pace…probably easier than I would have done if I had been outside.  And that was the entire purpose of this run.  I went home afterwards, ate a big breakfast that my roommate prepared for me.  Then went grocery shopping.  Came home, prepared my breakfast to eat before my long run on Sunday…watched some soccer and rugby…and then went out to Dragon King’s Daughter for my “magic sushi” as my long run was tomorrow.  The playoffs for the Eastern Conference Finals were happening at Slugger Field tonight, but with the rain, despite having paid for the tickets, we bowed out.  Sitting in the rain and strong winds just didn’t sound appealing at all.  I went to bed early…hoping our soccer team pulled off a win…and preparing for my long run, most of which, thankfully, I’d have some company for.

Sunday: 14-18 MILE LONG RUN – GOAL 16 MILES – WITH 3 MILE RACE PACE FINISH: EASY PACE – DON’T PUSH IT! AND PRACTICE RACE DAY FUELING STRATEGY. AT THE END, CLIMB DOWN TO RACE PACE FOR 3-4 MILES.

With the whole intention of tapering down, I could have easily have gone on the higher end and pushed 18 miles.  But I honestly felt the goal of 16 was enough for this week.  And, thankfully, my training partner was free both days this weekend, so when we flipped to the better weather of Sunday from Saturday’s lousy weather…he was still able to join me and help me with my last push at the end.  I ended up getting up at 5 am.  This gave me time to stretch, do my pushups, eat breakfast, foam roll, get dressed, put on sunscreen, fuel, pack up my hydration vest, put on reflective gear, and head out the door at 7:20 am…without feeling rushed.  And I still had over 8 hours of sleep the night before.  I ran from my apartment down to the YMCA, where Ron was going to meet me.  I had 4 miles down there, and Ron showed up (a little late thanks to crazy road closures and traffic) and we headed out.  We kept the pace pretty easy on the 6 miles down the Greenway…which felt fast because we had this great tailwind.  BUT…this also meant when we turned around to head back (and do the fast finish) we’d have a headwind.  We eased into it…and both decided to just do the 3 miles fast at the end.  We hit it and Ron was amazing at keeping me on pace and making sure I didn’t push too much when I didn’t need to.  It felt easy having someone worry about the pace for me…and he’s really good at it.  We needed to beat a train, so the last .1 of our run was up a hill, but we were at or just slightly faster than my marathon pace.  Spirits lifted.  Feeling so good.  He was kind enough to give me a lift home afterwards.

So…we’re 13 days away from the official start of the Monumental Marathon…and with every run I’m growing in confidence and feeling more and more ready.  That’s the whole point of taper.

And, to be honest, I’m hoping that the miles go down a lot more this week…but we shall see what my coach has in store. I trust him.  It trust the process.  And for the first time in a long time…I trust my training.

2 more weeks…let’s go.

Project BQ – Marathon Training Week #17

dreams-hopes-poster-rhino-treadmill-unicornThis is how my week started out.  My training plan came through Sunday evening, before I had gone to bed.  I opened it…expecting a lot less intensity and  fewer miles.  What I got was a repeat of the week of speed work.  I actually replied to my coach’s message with, “Well, this wasn’t the week I was expecting.”  He knew I was fresh off a 22 miler, and told asked me if I felt like I was too beat up to do it.

Honestly, I knew I could do it.  Mentally…I didn’t want to.  This was taper.  Right?  Physically, though, I knew I could do it and told him as much.  And so…the week of speed work returned…with a vengeance.

Let’s get into it…because while the workouts are all a repeat…how I ran them definitely was different.

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

I woke up on Monday morning feeling restless and tired.  It’s been happening a lot this training cycle – I’m just not able to sleep well after long or hard workouts.  And that, my friends, sucks!  A LOT!  So, I was tired.  But on top of that, my left hamstring (which apparently wants to be tight after every long run I do on hills) was tight and sore.  AND…on top of that, I had a few other aches that were niggling at me.  I got dressed, feeling moody, and went out for my base pace run…not even sure if I’d actually be able to do it…and not really sure I could do the strides at this point.  The good news is…after about 2 miles, it all felt better and I really started to flow.  I didn’t push the pace at all this time…but I did decide that things felt good enough to do those strides.  I knocked them out, feeling a bit of speed in my legs and was grateful that everything seemed to work itself up as I warmed up.  I did my additional hip strengthening exercises afterwards when I was working in my morning stretches.  And later that day, I met with Corey for my personal training session.  He, being an athlete himself, was very considerate of my hamstring and we worked with it and around it.  Later that night, I made sure to foam roll everything really well.  I had commented on my training plan that my hamstring was bothering me, and Daniel (my coach) did reply with that if I still felt beat up, to cut out the speed work tomorrow and just do a base pace run. I went to bed early, per usual, uncertain of how my morning run would go.

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

Well, my hamstring felt much better when I woke up on Tuesday morning.  That was a good thing.  And while I had an out…I decided that unless something didn’t feel right on the 2 mile warm up, I would do the speed work exercise that day.  And this particular day was none other than – Mona Fartleks.  If you’re an avid reader, you’re very familiar with these by now.  If you’re just joining me on this journey…here’s how these work: 2 mile warm up, 2×90 sec, 4 x 60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  I felt good this morning.  Really good.  I hit all my paces hard and fast.  I recovered, keeping it faster than base pace.  And I managed to hit 3 new records on my Garmin.  Of course, I deleted these because they weren’t under race conditions (this is just how I do it…some people would have kept them, and that’s fine).  So, you could say I was feeling much better.  I surprised myself that day, even managing a 6-minute something mile for my one mile hard effort.  I don’t know HOW I did it…but I did.  And I won’t argue with the data.  After a shower, I did my second day of additional hip strengtheners with my morning stretches.

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

I was looking forward to Wednesday.  I really was.  Because this was the morning I got to chill.  I actually slept in an hour later, knowing that my run would be shorter and easier.  This was the one day this week that would not have some speed element in it.  And I was going to chill and just enjoy it.  And while some of my splits registered faster than they felt (not that that is a bad thing…but I really try to keep easy miles easy on these days), I didn’t want to overdo anything.  I ran 5 miles, nice and easy.  That was my day.  Just my morning and evening stretches and some foam rolling.  I went to bed just after 7:30 pm because I knew what hell awaited me in the morning.  And it was a double-digit weekday run.

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

I slept really well coming into this workout.  For that, I was relieved.  But, I still woke up sort of dreading this run. First of all, it was cold outside, in the low 40s.  It was windy.  And I really hate double digit runs on weekdays.  I work very hard and sometimes put in long days, so when I have to wake up 30-60 minutes earlier than I normally would to squeeze in marathon training…it makes me grumpy.  I get the value of an occasional mid-distance run during the week, but as someone who already runs pretty early in the morning…these get really hard to fit in more often than not.  My body felt good, and I made sure that I kept my pace truly easy for the first 10 miles.  Then, I just pushed it on the last 3 miles.  I did this better than I had the week previously that I had done this same week of workouts…which was nice, because I was also fighting headwinds on my uphills (that’s not an exaggeration…my hills all had me running INTO the wind).  But I got it done.  And it was a relief to put it behind me.  I showered and started to do my stretches (which I had intended to do twice because I had plans that evening), but remembered that I needed to make Friday’s lunch for the office because I wouldn’t have time to make it tonight before we’d have to head out the door to Derby Dinner (I won tickets).  So, I did that…then finished my stretches…but never did get to foam rolling or the second round of stretches.

Friday: REST/RECOVERY DAY!

Thank God for rest days!!  I was up WAY past my bedtime on Thursday night with Derby Dinner Playhouse.  It was fun.  But I was tired and really ready for bed when I got home (and still had to change, brush my teeth, take out contacts, etc)…so I crashed hard.  I set an alarm for my usual Friday morning time and woke up with the alarm, but wasn’t ready to get out of bed.  Fifteen minutes later…I did haul myself out of bed to shower, stretch, drink coffee, and get ready for work.  I left the office shortly after lunch to head to Slugger Field to pick up my packet for the Urban Bourbon Half Marathon.  I met up with my friends Corey, Paul and Melissa…and that was fun…but I sadly had to go back to work.  I finished up the day, went over to Dragon King’s Daughter for “magic sushi”…and then went home to settle in, stretch and foam roll.  I went to bed at normal time…and set an alarm with enough time to get up and get ready without feeling rushed.

Saturday: URBAN BOURBON HALF MARATHON AT MARATHON PACE

I’ll have an entire blog on this race.  Let’s just say, I still finished sooner than I probably should have.  But my plan to line up with the 1:45 pacer was thwarted by the fact that there was a 1:40 pacer and a 1:50 pacer.  So I figured if I stayed in between them…I’d be doing fine.  I forgot how much the hills in Cherokee can beat up your legs.  Thankfully, my training partner, Christine, often had us run that particular way and route around the park, so even though it had been awhile, my legs had done it often enough.  I started off way too fast…eased it back…got killed by the hills (thank goodness my marathon is flat)…ran through the best water station run by MRTT/SRTT Louisville where I got a ton of screams and cheers, and then…finished strong, even though the legs were pretty much done by the 15K mark.  Press on.  Get it done.  I officially logged a 1:42:48 half this week, purposefully easing back on the pace.  I’ll take it.  OH…and this was my 40th half marathon I have run to date.  And that was with 2 years of little to no running due to injuries.  Not too shabby!

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

Ever have one of those days where you want to be excited about the run that is assigned to you, but just can’t.  That was this morning.  I really, really, REALLY didn’t want to run a third 13.1 miles for the week.  I was fighting it all morning.  And I was in a very bad mood when I realized that the sunrise wasn’t until 7:59 am.  I hate this time of year ONLY for that reason.  That and winter coming too soon.  But the temps today were a beautiful 57°-60° in the morning.  I decided not to wait until it got light out, but to go ahead and put on some reflective gear, get some mileage done, then ditch it at home before finishing it up.  That’s exactly what I did.  And I kept a pretty steady pace for those first 8 miles.  Then…I picked it up.  The first two fast finish miles felt fine.  It got hard after that. The legs were not wanting to push and I just had to keep giving myself those pep talks and letting it feel hard.  I was glad to finish up that run, for sure.

For it being taper, I logged 60 miles this week.  I’m really hoping the intensity and mileage start to go down from here.  I feel like I’m getting stronger, but I’m feeling pretty beat up at times…so a nice taper would feel amazing right now.  And I love long runs, but I just want to be sure I feel ready, able, and rested for November 9th’s starting line.

Feeling very inspired, confident, and ready right now.  Three more weeks.  Let’s do this thing!

Project BQ – Marathon Training Week #16

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

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

Here. We. Go.

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

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

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

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

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

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

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

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

Friday: REST/RECOVERY

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

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

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

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

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

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

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

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

Project BQ – Marathon Training Week #15

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

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

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

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

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

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

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

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

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

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

Friday: REST/RECOVERY DAY!

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

Saturday: INDY HALF MARATHON AT FORT BEN AT MARATHON PACE

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

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

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

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

We shall see.

Project BQ – Marathon Training Week #14

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

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

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

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

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

Monday: REST/RECOVERY DAY! TRAVEL DAY!

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

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

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

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

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

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

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

Friday: REST/RECOVERY DAY!

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

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

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

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

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

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