Goofy Training Update and Golden Gate (not) 5K Race Report

I ran 14 miles this morning, in 3 parts, with a race in the middle. This probably wasn't the smartest idea. I was dreading this run/race because I was convinced it would be super foggy and I wasn't looking forward to running in cold damp weather. Instead, we awoke to sunny and clear blue skies, which was all the motivation I needed to get it done -- days like this don't come around often.

Part I was with Jason using 2/1 intervals, from the Marina to the race start at the Polo Fields in Golden Gate Park. After we registered, we still had a bit of time, so I ran another mile to keep my legs warm and avoid getting too stiff before the race. I ran a total of 6 miles @ 12:08 pace, which is a little fast for a long run (not for 6 miles, but remember I was doing 14 total) but not super fast. I am not surprised because 5 of those miles was with Jason, and I could tell it was a little fast yet it felt comfortable.

Part II was the not-quite 5K Golden Gate Cross County race, hosted by the Dolphin South End (DSE) Running Club. Their motto is "start slow then taper off" with the goal of hosting at least one race per week at an affordable price ($5-10). I love these low key DSE races that go back to basics and remind us that running is supposed to be fun. The picture to the right shows my "bib" and timing chip--women's were orange and men white. They time each race manually by ripping the button and sticking them on a pin in order across the finish line. I think someone pushes a button on their timer machine when each person crosses and then they match them up.

The course today was 1/2 mile short, but I was glad because pushed pretty hard and averaged 10:17 for 2.6 miles. I planned to take it easy since I still had to run 5 more miles after the race, but I got carried away and pushed a bit too much. At that pace I would have finished a full 5K in just under 32 minutes, which is pretty fast for me. I walked 1 min after each mile, but I do much better when I use shorter intervals instead of trying to hang on for a whole mile, so I think I'm going to try running 4 minutes and walking 30 seconds at next Sunday's 5K race. The race itself was great. The course was gorgeous, mostly flat and 95% off-road through dirt and grass. They had bananas, grapes, cookies, and uber bars after the race, which I indulged perhaps a bit too much before heading back for the last 5.5 miles.

I ran part 3 alone on a slightly different route back home while Jason ran a different route to get in his 10 more miles. It was a slow and painful 5.5 @ 13:31 pace using 2/1 intervals. It was a lot slower because my legs were tired from the first 6 with Jason and the race, plus this route was mostly uphill and unpaved, but I'm perfectly ok with that because this is closer to my training pace and the route was very scenic. Part of this route (and part of the first) was across Golden Gate Park. Every Sundays, they close a section of a major road at the park to motor vehicles for pedestrians and cyclists to enjoy. It was so peaceful running there without the roar of car motors. I'll definitely be running there again for my next long run.

Today's total was 14.18 miles in 2:54:54 @ 12:20 average pace. This was probably the hardest 14-miler I've ever run. The hills and unpaved terrain really do add a level of difficulty, and running 2.6 miles at 10ish pace in the middle surely didn't help either. But I they are done and I did enjoy them overall. I experimented with nutrition during this run; instead of my usual gels or shot blocks, I ate mostly fruit snacks (like gummy bears). They are so delicious and much cheaper than those other products, but still chockfull of sugar to provide that energy boost and keep the carbohydrate flame burning. I think they worked just fine, but I also ate that food after the race, so I can't conclusively say yet whether I can run a whole marathon with just that. I'll try it at my next half marathon race next month and see how it goes (I did and will bring at least 2 gel just in case or if I need an extra boost towards the end).

So Goofy training is well underway. I technically don't need to up my milage just yet, but I want to maintain my endurance. This was my last long run before my next half marathon race on September 16. After that I'll begin upping my milage to 15+ with long runs of up to half the distance the previous day. I think these past 2 weeks have been good for acclimating to the hills and terrain, and I do feel like my legs are getting stronger. They really have to no choice because running anything more than a mile will encounter both.

How's everyone else's training coming along?

Marathon Recovery Part II

Physically, I'm recovering from this marathon very well. Today I ran 2 slow miles, running 1 minute for every 2 minutes of walking, and walked an additional mile to warm up/cool down. I also did some yoga, lots of icing, and even rode my bike! :) Soreness is almost gone, except for some tender areas near my glutes and hamstrings.

Mentally, I'm still a bit of a mess but putting on a brave face :) I've turn to the data for comfort, as well as planning my racing schedule for the rest of the season. I've been on the verge of registering for at least half a dozen races today, but I've yet to pull the trigger on any. Maybe when Jason gets home we'll both do it. I always say that the best way to battle post-race blues is to have another goal in mind. I do in BCM, but that's almost 3 months away and I need something to focus on sooner. I have a few in mind (OUC, Ocala, DeLeons) but I welcome your race suggestions.

Anyway, let's look at the race data. Below are the official race splits, followed by my mile splits as recorded by my Garmin watch. Note that I turned off auto pause so these splits include potty breaks, but those are part of the race :) You can clearly see when the wheels fell off. I was running a study pace through mile 12, then picked up the pace as we approached the half way mark. That surge of speed, against wicked winds, got us the average pace we needed, but it cost me the rest of the race. I clearly couldn't maintain that pace, and went back to the previous steady pace, but it was too late and then my knee gave out. The official results show that I ran 20 miles in just 4 hours at a 12 min/mi pace. That right there is a PR, so I'll take it :)

Official Splits:

10K - 1:13:06 @ 11:47
Half - 2:35:02 @ 11:50
20 Miles - 4:00:59 @ 12:02
Last 10K - 1:42:17 @ 16:29

Garmin Splits:

1	12:21
2	11:41
3	11:32
4	11:23
5	11:30
6	11:26
7	11:31
8	11:44
9	11:43
10	11:54
11	12:54 (potty break)
12	11:44
13	10:59 (trying to get on pace by the half)
14	11:01 (trying to maintain pace)
15	11:42
16	11:42
17	11:56
18	11:41
19	12:35 (wheels started falling off - last ditch effort)
20	15:11 (wheels gone)
21	16:03
22	17:39
23	15:04
24	16:26
25	17:06
26	16:00
.46	14:23 (final push

Marathon Recovery

I'm feeling surprisingly good today considering what I went through yesterday, but one thing I've learned during this training session is how to speed up recovery. Here's what helped this time around, in bullet form because I'm running out of steam tonight.


Post-Race Yesterday:

• refuel - by the time I finished, all there was to eat was cold pizza and pancakes. I wanted to hot food and my usual fried eggs, so we stopped at a dinner no the way home. 
• ice bath - as soon as I got home I sat in an ice bath. It worked wonders as usual.
• compression - after the ice bath I put on my 110% compression capris and compression socks and laid in bed with feet elevated.  
• ibuprofen - this goes without saying

Today:

• compression & ice - as soon as I woke up, I put my compression pants and socks back on and used the pockets to ice my knees, quads, and hamstrings.
• walking - Before I could get too comfortable and lethargic from lying in bed watching TV all day, I went for a walk. As luck would have it, Tami was at Lake Eola already and I walked 3 miles with her! I was shocked at how little soreness I felt while walking and that I was able to manage my normal walking pace. I did start to feel soreness towards the end of the walk, so I iced again as soon as I got home (I was still wearing my compression gear during the walk).
• yoga - I thought I was too sore for yoga, but thought I'd give a try. It felt fine, but I only managed 12 minutes. 
• massage - I went for an hour and a half relaxing massage this afternoon that felt wonderful.
• ibuprofen - this goes without saying

Tomorrow:

• yoga
• walk
• The Stick
• maybe a short, slow jog

So that takes care of the physical recovery; I'm still working on the mental recovery. I know that I was all smiles yesterday trying to pretend I was ok, but I'm crushed and went through the 5 stages of grief all over again today. Now I'm mentally exhausted, but I know I'll bounce back soon enough so this is a topic for another post. 

Space Coast Marathon Goals, Pacing Strategy & Tracking Info

This is it! In less than 24 hours, I'll be undertaking my 2nd marathon. I'm a little anxious, but I'm far more excited! :) I really cannot wait to experience this and see what I'm truly made of :) So I thought in this post I'd let you in on the thought process behind my goals and pacing strategy. But first, here's how to track me on race day. I'm #248. Jason is #2872

Track Me:

1. Live results will be posted at http://SpaceCoastMarathon.com/ as we cross the timing mats for the following splits: 
• Full = 10K, half, 20 miles, finish. 
• Half = 5K, 10K, 15K, and finish
2. I'll run with my iPhone and Runmeter will post my splits to Twitter, Facebook, and Dailymile along with a link to a google map where you can track me in real time.
• The map will update every 5 minutes. 
• Dailymile, Facebook and Twitter will update every 5 miles. 
• I'll be able to hear your comments on all 3 of those sites; your happy thoughts and words of encouragement will be most welcomed. 
• The race starts at 6:15, and I hope to be done no later than 11:15, so you can sleep in and check in on me after you wake up :)

Goals: As always, my #1 goal is to do my best and finish with a smile on my face. I'm going all out on this race, so the smile at the end may be forced and through joy-filled tears, but that's still a goal. My primary time goal is anything under 5 hours, but I'm shooting for 4:50 - 4:55. My predicted time, with an all out effort and perfect conditions, is 4:46, so this is still a bit of a conservative goal. Of course, I'll adjust my expectations on race day according to the weather and how I feel. 

Pacing Strategy: My plan as always is to run negative splits because it is how I perform my best. If I start slow enough, I can pick up considerable speed at the end. I'll run the first half at a comfortable pace, then pick it up for the second half.

I used this race split calculator to determine my splits for various finishing times using very negative splits. A very negative split strategy will ensure I don't start out too fast even if my goal is too aggressive. By following a pace chart for 4:50 it also gives me a little cushion to still finish in under 5 hours, in case I don't speed up as much on the 2nd half or I run longer than 26.2 and thus my average pace on my watch would need to be faster to ensure I officially finish in under 5 hours. 

I am really good at sticking to my pace chart, and thus holding myself back too much, so this is another reason I'll have a pace chart for a 4:50 goal in case the stars align and I'm capable of that. Ultimately though, I know I can slow to an average pace of 11:24 and still make my 5 hour goal. Mile 1 on the pace chart for any of my goals is still slower than that, so I won't screw myself too much if the goal is too aggressive. 

Instead of bringing a full pace chart for all 26.2 miles and obsessing over every single mile split, I'm going to carry the compressed pace chart below showing a range of where my average pace needs to be at key points in the race (fastest = 4:50 finish, middle = 4:55 finish, slowest = 4:59 finish). This will ensure I stay on track but it won't matter too much if I hit every single mile split as long as my average is where it needs to be. 

Wish me luck and if you can login to Twitter, Facebook, or Dailymile between 6:15 and 11 am tomorrow and virtually cheer me on! I won't be able to respond during the race, but will hear/read every one of your comments and trust me they'll help :)

Marathon 2 Training Recap

After yesterday morning's run, marathon training is officially over. All I have to do now is relax and stay healthy for the next 2 days and toe the line on Sunday. This has been my best training season yet, and I have my Galloway group to thank for that. I started doing all my runs with them, not just the Saturday long runs, and the consistency and variety has done wonders for my running. I added speed work this season and still managed to stay relatively injury free; I only dealt with 2 very minor injuries and only missed 2 days of training total!

Here's the 26 weeks of marathon training at a glance. The first week was so low because I was on a cruise, but I still managed to fit in a few short runs on the ship's track. The 42-mile week was when I peaked with my last long run of 31 miles, then I have been tapering ever since. Of course, the last week will include the actual marathon, but we're focusing on training runs in this post. I averaged 20.6 miles per week for the entire training cycle, and I'm thrilled with that.

And here is the 6 months of marathon training at a glance. I was thrilled when I broke 100 miles in September for the first time ever, and then surpassed that by 27 miles in October as my training peaked. I find it funny that November was not my lowest milage month considering I am tapering, but I'm a much stronger runner now and June was me cautiously building back up my marathon base. 

Totals:

• ran 536 miles
• 20.5 avg miles per week
• 89 avg miles per month
• ran 108 hours
• 4 avg hrs per week
• 18 avg hrs per month
• 12:05 min/mi average pace (for all runs)
• long distance runs = 13 - 13:30
• mid distance runs = 12 - 12:30
• short runs = 10:30 - 11:30
• walked 213 miles / 67 hours
• 8 avg miles / 2.5 hrs per week 
• 35 avg miles / 11 hrs per month 

Two for Tuesday: Penultimate Run & Race Packet

#1 - Penultimate Marathon Training Run: I ran 4 miles easy (11:51 pace) this morning with my group. This will probably be my last run with my group before the race; I plan to sleep in on Thursday and running on my own whenever I wake up -- sadly that will likely be 7 am. It was still pretty humid this morning, but there was a nice breeze that made it really pleasant. The run felt great, but I'm really starting to worry about the weather. It is almost December and it still feels like August should. I am really hoping for a miracle and sub-60º at the race start. At least it's supposed to be partly cloudy and we'll be running next to a river, so I'm hoping for a nice breeze to make it feel cooler.

#2 - Race Packet: I very kind soul from Marathonfest went to Melbourne yesterday and picked up a ton of race packets, so I just had to drive a few miles to her office today to get them. The race shirt this year is blue with short sleeves, and I love it. I was worried it would be too big because someone said they were unisex shirts and theirs was too big. Despite ordering an x-small, I got a small and it fits perfectly. I'm so excited that I'll get to wear it to run after this race :) Last year's long sleeve shirt was nice, but I rarely wear white and it's really not cold enough in Florida for long sleeves most of the time. After seeing my race bib, I started to get (more) anxious and second guessing everything. But then over dinner I somehow settled on an even more aggressive goal. I'll have both pace charts with me and listen to my body. I'll write a whole post about my race strategy later, but the gist of it is I want to enjoy the first half at a comfortably hard pace, and then push to finish strong.  We'll see what I'm made of soon enough.

> Countdown to Launch: 4 Days, 11 hours, 21 minutes, 58 seconds

Magic Words

"Magic words distract you from the discomfort, while they connect directly to the extra spirit that all of us have hidden inside." - Jeff Galloway

Jeff Galloway suggests using magic words to pull yourself out of the downturn of motivation and physical energy that usually happens towards the end of a race when thing get really challenging. As I was reading this chapter, I realized I already do this. I talk to myself all the time during those last few challenging miles when it takes more than just physical strength to meet my goal. I guess mine are more phrases than words, but they seem to work. Here's what I remember telling myself during my last race:

• "dig deep" -- I use this one a LOT towards the end of a race when I am tired and the going gets tougher but I know that I have more to give
• "come on, push!" -- this is similar to dig deep, but somehow works better for me. I think it's because it's easier to say and I can visualize it better than digging deep which is such an abstract concept.
• "only 2 minutes!; I can push for 2 minutes" -- this is the beauty of walk breaks; I only have to push myself for 1-3 minutes at a time and mentally that's easy to do but somethings I have to remind myself that's all I need to do. 
• "walk faster!" -- I do this at the end of a race when my body just wants to go out for a stroll.
• "I can do this!" -- this is me talking to my left brain who is telling me that I can't push any harder or won't make my goal, so I have to set it straight :) 
• "I've already done this!" -- this one is so powerful, and very helpful towards the end of the race, say the last 5K, when you've already covered that distance a zillion times
• "short quick steps" -- this was a new one at my last race because I was afraid of over striding to run faster and thus injuring my hamstring. So I remembered Jeff's cadence drills and that I didn't need a longer stride to run faster, just to move my feet quicker. It really worked. My final sprint was just under 8 min/mi and I never extended my stride. 

The book suggests the following process (paraphrased below) for coming up with your own magic words:

• list problem areas (e.g. relaxation, motivation, digging deeper)
• for each problem, list specific experiences in which you overcame the problem
• attach a key word or phrase to each experience

I went through this exercise and tried to come up with single magic words that would get me through the toughest challenges I face during a race. It will be a lot easier to keep myself motivated if all I have to do is remember one word and evoke a plethora of successful experiences to get me through it. 

• "breath" -- when I have a side stitch, or need to engage my core to dig really deep, I remember my yoga and focus on my breathing. I remember how it's easier to hold a tough yoga pose if I just breath through it, and I do the same. I take deep breaths through my nose, expanding my stomach, then let it out slowly through my mouth while I suck in my gut and tighten my core. 
• "relax" -- I tend to get pain in my shoulders and between my shoulder blades when I'm pushing hard, and it's mainly from bad posture due to tensing up, so I need to tell myself to relax. I roll my shoulders back, stand up straight, engage my core and focus on running relaxed in sync with my breathing.
• "push" - during the last 3rd or so of a race, it becomes a mental struggle to maintain my pace and not slow down. I need to push myself hard during those run intervals, and the walk breaks too. When I evoke this word this weekend, I'll think about how I pushed through the last mile of my last half marathon against that crazy wind.
• "focus" - the longer I ran and more fatigue I become, the harder it is to maintain good running form. In order to run fast most efficiently and avoid injury, I'll need to focus on running tall, keeping my feet close to the ground with quick turnover instead of extending my stride. 
• "easy" - it's easy to start too fast at the beginning of a race, so to hold myself back I focus on running easy. I use this a lot when I am warming up. The first few run segments always feel a little awkward, as my body adjusts to the environment, but they shouldn't. I simply say this to remind myself I should not be struggling this early on and slow down to a comfortable pace until I feel like I'm running smoothly.

What are your magic words?

> Countdown to Launch: 5 Days, 11 hours! =)

Marathon 2 Training - Week 25

Not much to report this week, other than I made it through to the last week of taper aka race week! :) I'm beyond excited, and nerves are starting to kick in. Looks like I took taper seriously this week, and I didn't really do much other than my 3 scheduled runs, but I wasn't feeling well most of the week. This week will be another easy week, with 2 short runs, then race day!

• ran 16.5 miles
• waked 8 miles
• 1 yoga session (16 minutes)

Mental Tour of the Marathon

In our Galloway Training Programs textbook, Jeff Galloway suggests having a mental rehearsal of your race as often as you can to practice tackling any challenge you may face during the race. By tackling them over and over in your mind, they won't seem so bad on race day. I did this before for a duathlon, mentally practicing the transitions to ensure I didn't forget anything. It seemed really important for multi-sports events because of all the moving parts, but I've never done it for a running only event. I thought I would give it a try this time and write it out here. I'll be curious to see how this resembles the race report after the race :)

EDIT - I realize this is a best case scenario, but I really do not feel there is any challenge I can't handle. I've run in blistering heat, freezing cold, pouring rain, and gusty winds. I'm ready for anything this race can throw at me. The hardest challenge will be the internal struggle with my left brain, so I chose to focus on that Any other challenge I'm forgetting?

** Visualizing My Marathon Race Day **

I wake up before the alarm goes off because I did not slept as well as I hoped. That is ok, because I got plenty of sleep the previous 2 days. I use the restroom and check the weather one last time to confirm my race outfit is appropriate. The temperature at this early hour is in the low 50s. I step outside to get a feel for how cold it is and shiver. I am not a fan of cold weather, but I know this is the perfect weather for my race and that I must resist the urge to overdress. I put on my race outfit: running skirt, knee high compression socks, short sleeve shirt, and "wanna race?" bondi band. I step outside one more time and debate whether I should wear my arm warmers or windbreaker jacket. I decide to bring them along just in case, but plan to leave them in the car before the race. I grab a garbage bag in case I need something to keep me a little warmer before the race starts if we can't find parking nearby.

We get to the race site early and find a parking spot near the start. I step outside of the car and it is still a bit cold for my liking; I try to remember how warm I will be later in the race if I wear more layers, and how uncomfortable I will feel having the extra clothes I've shed weighing me down. While I typically do not warm up for longer races, I decide to do a very gentle warm up jog to assure my body it won't freeze if I don't put on more layers :) It works like a charm and I head to the starting corrals.

I meet up with my running group an we exchange nervous laughter. We take a group photo to remember what we looked like before we began this journey, wish each other luck, then walk to our respective starring corrals. Since I have a specific goal and pace strategy in mind, I line up near the 5:00 hour pace group as a point of reference, but I do not intend to stay with them. I will run my own race.

The count down begins and it's not long before we have blast off and runners in front of me begin shuffling forward. I conserve my energy and walk towards the starting mat with my finger hovering over the start button on my watch. As soon as I step on the mat, I hit the button on my watch, start my interval timer, and begin my first run interval. It's not hard to hold back the pace here because of the crowded start. I run towards the edge to be in place for my first walk break and not get in anyone's way. The first 2 minutes go by quickly and I begin my first walk break. Of course I do not need it yet, but I know the importance of sticking to my plan from the very beginning. The 1 minute comes just as quickly and now I'm running again. I'm enjoying seeing the sunrise over the water and the sea of runners, some of which are wearing space-themed costumes. I soak it all in and don't let myself get carried away by the pace of others passing me -- I know I will pass them during the 2nd half of the race.

We are already at mile 4 and I'm feeling great. I eat my first gel at the nearest water stop and continue cruising along, slowly inching my average pace under 12 min/mile by mile 5. I continue to fuel like clockwork every 3-4 miles, and I enjoy the whimsical themed water stops along the way. I'm still running with my 2/1 interval, conserving energy for the later challenging miles, while picking up the pace ever so slowly with each passing mile. By mile 11, my pace is near 11:45 and I'm right on schedule still feeling good. I finish the first half feeling great and get a mental boost when I flirt with Jason; he came to the course to cheer me on after finishing a very speedy half marathon. I get a kick out of making funny faces as he takes my picture, and I'm giddy with laughter from the silliness. I'll hang on to this feeling when I need a boost later on in the race.

By mile 19, my average pace is 11:30 and the battle between my body and my brain begins. I am not going to let my left brain win, so I focus on my form and breathing and push ahead. My body hurts and I'm tired, but I am still in high spirits because I know I'm going to meet my goal if I just dig deep. I just have to want it bad enough, and I really really want it! By mile 24, my body wants to quit but I've somehow managed to still speed up enough to have an average pace of 11:20. Walking is becoming more difficult now, so I walk just long enough to catch my breath from the run segments then slow jog the rest before picking up the pace again during the run segments. I know that I am very close and letting my body slow down will only prolong the suffering, so I dig deep and push as hard as I can during each of the running segments. It hurts, but I know that I am not hurt, and that I have more to give just like I did during that last 31 mile run. I remember the conversation with Kirsty and Stephanie that got me through those last few tough miles and I smile. I let out primal screams every time I run, but it feels oddly good to push through the pain.

I am nearing the finish line now. I can hear the crowd cheering, and I begin to get emotional because I'm about to finish my 2nd marathon and meet my goal. Even though I don't think there is any way I can possibly run any faster, I somehow find it within me to sprint across the finish line as I hear my friends screaming my name. I'm spent and I burst into tears. I've done it! I have the medal around my neck, and the beach towel around my shoulders. I stumble around with blurry vision and find Jason who is beaming at me. I throw my arms around him and give him a very sweaty hug and cry, "I did it!" Then I start thinking about my next race ;)

Marathon 2 Training - Week 24 Recap

This was another great week as I eased into taper. It took a toll on me mentally for a few days, but lots of yoga and a big half marathon PR yesterday helped defuse it. I'm a little sore today, mainly my hips and glutes, but I'll be wearing my compression gear on the train to further help recover today.

Yesterday's race was a great confidence boost for the marathon. I have so much I've yet to tap into, and I'm really looking forward to giving it all I have at Space Coast and then working on my speed for shorter races. In the meantime, I'm ready to relax these next 2 weeks and coast down the home stretch to race day.

Last week's stats:

• ran 22 miles
• walked 10 miles
• 6 yoga sessions / 2 h 45 min
• total: 32 miles; 10 hours

This week's goals:

• run 15-20 miles
• 5 yoga sessions/1.5 hours
• eat as cleanly as possible - cook at home and minimize processed foods. 

Three Things Thursday: Run, Yoga, Taper

Running - I had a great run this morning with my group. My goal was race pace (11 min/mi) with 2:1 intervals to remind my legs how to do that for Sunday's race. We actually ran a tad faster than that (10:45), but kept it short and it felt great. It was the confidence booster I needed and got me out of my nervous funk. Bring on this half! I'm ready!

Yoga - I've been rocking yoga all week. I've done at least 15-20 each day, even on the bus :) I'm up to 5 sessions, for a total of almost 2 hours. It's really helping me stay loose and calm me down. My Marathon Stick has also been my best friend this week to roll my hamstrings, quads, and calves at least once a day.

Taper Madness Update - I actually feel better and much calmer since writing that taper madness post. Nervousness has been replaced with ridiculous excitement for Sunday's race. It always helps to vocalize your fears/doubts and reassure yourself that you've done all you can, and that others feel the same. Thanks for all the encouraging words.

I may have figured out a way to carry my phone for the marathon. I'm going I try it next week and see how it goes because I'll need all the encouragement I can get when I'm digging deep during that second half, and I'll also have a camera if I want it.

Taper Madness

One week into taper, and the madness is starting to creep in. I'm not afraid of the distance. I know I'm more than ready to cover the distance, but having a time goal increases my anxiety. (For contrast, read what I wrote during taper for my 1st marathon.) I know I've trained for this, but since I respect the distance I know that anything can happen during 26.2 miles. I'm actually more nervous of not making it to the start line, so I feel like I'm walking on egg shells these next 3 weeks.

• I've been doing yoga religiously and stretching/icing as needed immediately after every run. In fact, this week I plan to take a later bus to work if needed just so I have time for a post-run stretch. And I've been doing yoga on the bus and bus stop more than usual.

• I'm terrified of getting hurt doing something stupid before this marathon that I refuse to even get on a bike for fear of slipping on a pile of leaves (yes it has happened) and breaking my knee.

• I ask Jason, at least once a day, "is it race day yet?" :)

• I'm insane jealous of everyone who ran a marathon this weekend and I'm anxious for it to be my turn.

• I keep freaking out that I haven't done enough speed work (I skipped a few due to mild injury or recovery or taper) but I'm also afraid of overdoing it so close to race day so I play it safe.

• I constantly worry that a sub-5 hour marathon is too ambitious, so I redo the math to confirm it is indeed conservative and I could push harder if I wanted. I probably look at my pace chart at least once a day.

• I think about, and try to discuss with Jason daily, what I should wear on race day (this goes double for this weekend's race too!). It's important! I have to look cute AND be comfortable for 5 hours. =P

• I keep debating whether I should carry my phone during the marathon. Even though I'll have my dad's Garmin to help pace me, I'd love to have my splits posted to Facebook periodically and be able to hear/read your encouragement while on the course. But I really do not want to run with my fuel belt and carrying it on my skirt would drive me crazy. Arg!

• I really should stop reading NYC marathon race reports because, while very inspiring, most are about how challenging the race was and it makes me start thinking about worse case scenarios for my own race. 

I am sure there is more, but that is all that comes to mind right now. All I can really do at this point is take a deep breath (hence all the yoga) and trust in my training. I KNOW I can do this, and if I don't meet my goal is not the end of the world; it will be due to reasons beyond my control (and I hate when I'm not in control), but I'll be happy as long as I do my very best.

Recovery after 50K Training Run

I was amazed at how good I felt after running over 30 miles on Saturday. What seemed like unending pain during the last few miles of that run, was almost gone as soon as I stopped. The usual lingering soreness remained, but it only lasted about a day. In fact, I felt better after this run than my 26 miler 4 weeks earlier. The main difference this time was the ice bath, but I think it's worth noting everything that may have contributed.

• Ran most of the 30 miles at an easy training pace (13+) using 1:1 intervals. I did the same for 26, but I remember getting cut up at one point with those that were running short and speeding up early on before I realized I still had double digit miles to go. This time I ran a steady easy pace the whole time.
• Walked an entire mile after the run before getting in my car and driving home. This was partly because I wanted to cross that 31 mile mark, but it actually felt really good to just let my legs cool down and loosen up. Thankfully my ride home is not very far.
• Sat in an ice bath for 20 minutes as soon as I got home. I never thought I would do this because I am a wuss when it comes to cold, but I also never thought I would run 20+ miles in the rain. You do a lot of things on your never list when you train for a marathon and it doesn't phase you. The ice bath was actually nowhere near as bad as I expected and I will certainly be doing it again.
• Spent the rest of the day, about 8-10 hours, wearing my compression capris and socks. I've been doing this after most of my runs since I bought them, but usually only for an hour or two while I iced. 
• Spent the majority of those hours relaxing in bed, watching tv, with legs elevated. My knees and ankle joints on top of the foot where the most sore.
• When I finally took off the compressing off before bed, I put on biofreeze on tender areas.
• Did an hour of yoga the following day. The fact that I was even motivated to do this is amazing. I'm usually too sore to even try it.
• Had a 90 minute massage the following afternoon. I've been getting hour massages after every long run (20+ miles) all season, but I think this one went even better because I wasn't as sore and I had an extra half hour to enjoy it. 
• Leading up to this run, I took care of my body all week. My hamstring had been bothering me, so I iced it after every run, use my heat pad, and used the stick all week. It didn't bother me at all during the entire 30+ miles or after.
• Went for a short walk on Sunday and Jason had to tell me to slow down. That's how good I felt but it helped to continue my recovery because I had a great run on Tuesday without any soreness.

I'll be following this place after the marathon to ensure quick recovery. What else do you do to recover after a long run or race?

October 2011 Recap

October was an amazing month. I had 2 great marathon+ long runs and 2 race PRs. I ran 129 miles! That is most I've ever run in 1 month and 27 more than last month. That puts me at 735 total for the year so far, and with 2 months to go I've already exceeded my 2011 goal. I wonder if I can make it to 900 :)

November is going to be just as awesome because it is marathon month! I'm beyond excited! I am officially on taper, so I'll be taking it easy for the next 4 weeks. I'll probably go a little nuts, but I'm happy 3 am wake up calls are behind me ... for now :) I have a half marathon in 2 weeks, which I'll use as a tune up race to practice my marathon race pace (which will still be a half marathon PR for me), so that will give me something to obsess over in the meantime :)


I'm once again going to blog every day this month as I did during the previous taper because it was a great way to keep me distracted, give me a venue to let out the crazy, and document the process. So if you have burning questions for me or topics you'd like to see me address this month, please comment and help distract me :)

Stats & Goal Progress (83%)

• ran 129 miles; 735/700 (Goal Exceeded!)
• biked 35 miles; 846/2000 (42%)
• walked 42 miles; 325/400 (81%)
• yoga/core/strength = 12 sessions; 4.2 hours
• total = 206 miles; 47.5 hours; 1906/3100 (61%); 361/365 (99%)

October Accomplishments

• 26 mile LSD Run (in the rain!)
• 5 Mile and 2 Mile PRs
• 50K LSD Run in the Rain

Goals for November

• taper! :)
• NaBloPoMo - blog daily 
• sub-2:25 half marathon
• sub-5 hour marathon 

Upcoming Events

• 11.13 - 13.1 Fort Lauderdale
• 11.19 - Holiday Bootie Buster Challenge 2011
• 11.27 - Space Coast Marathon

Marathon 2 Training - 50K in the Rain

Today was, without a doubt, the best run of my life. It was also the most difficult, but that's what makes it so rewarding. I set out at 3:30 am to run 29 miles, my last long run before beginning a 4 week taper and countdown to my 2nd marathon (although by now I've completed or exceeded that distance a total of 3 times). When all was set and done, I had run/walked a total of 31.5 miles and been on my feet for over 7 hours. It's hard to put into words what transpired within myself during those long hours, but I'll give it a try.

It was already drizzling when we started and I could not believe we once again had to tackle a long run in the rain. I thought I had already paid those dues, but apparently I still had a remaining balance. Thankfully it was warm, so the rain felt mostly refreshing. It rained lightly on and off, and at points it felt like an annoyance. Whenever it was not raining, it was really humid so I struggled from the beginning with my breathing. My body got used to 2 weeks of nice cool weather and had already forgotten what it's like to run in the warmer temps.

Knowing this was the longest run ever for Kirsty and I, we took it easy and ran with 1:1 intervals the entire time. For the last 4 mile loop (which turned out to be 4.5), we switched to 2:1 intervals because it hurt more to walk, and were in awe we were still running strong. Yes we were hurting, but our speed was not suffering. For the last 2 mile stretch, we gave up the walk breaks all together and just brought it home at a steady easy pace. Every fiber of my being was screaming for me to stop. My entire body ached and every step was painful, but I knew nothing was broken and I just had to soldier on.

Those 2 miles were the most important in my entire 5 months of training. I had to dig SO deep to keep moving forward and not give up when my body just wanted to quit. There were times when I really could not believe my legs had not already collapse from under me because they sure felt they would any minute, but they didn't. My co-leader Kirsty could tell I was really struggling and kept my spirits up and would not let me quit -- not that I was going to let myself stop after coming this far. She started asking me what I was going to do when I finished, and had me describe in great detail my post-run meal. It was amazing! It really help distract me, forget the pain, and give me the strength to keep pushing. There is NO WAY I could have done this without her and Stephanie by my side, as well as the rest of the Sole Mates that joined us earlier.

When we got back to the school, we went for a cool down walk around the track, then I begin to do the math. My iPhone app and Garmin watch both had issues during the run, so I had tracked half on each device plus tried to keep track of the inconsistencies from the other's devices. When I realized we were close to 50K, I talked Kirsty into walking a few more laps at the track. I could not believe it! I had done a 50K! Sure there was no t-shirt or shiny medal at the end, but I don't need an entry fee to say that I am an ultra marathoner. I did it because I wanted to; because I could. And that is the greatest reward ever.

I cried all the way home because I could not believe what I had just accomplished and because it finally sunk in that I can do this. As soon as I saw Jason, I broke down in tears again. I was still doubting my math skills since my brain had stopped functioning, so when I got home I manually mapped the entire route and we ended up with 31.5 miles. This includes 1 mile or more of straight walking, very slowly, and even with that mile in the calculations our average pace was 13:30 min/mile. That is incredible! We probably ran 30.5 in something closer to 13:15.

Despite what felt like excruciating pain during those last 2 miles, most of it went away as soon as I stopped. Sure, I'm still a bit sore all over, but nothing unusual after running for 7 hours. When I got home, I did another first and sat in an ice bath for 20 minutes. It was not as bad as I expected, specially when I spent 5 minutes prior to adding the ice sitting in the bath tub letting it slowly fill with cold water. It felt great!

Today I transcended pain. During those 2 miles, as I struggled to keep moving forward and battle the roller coaster of emotions in my head, I knew I would finish. I accepted the pain as normal; it became background noise. I learned to suffer and that my body can handle a lot if I my mind lets it. Running this marathon in 4 weeks in under 5 hours will be tough, and a LOT of hard work, but I KNOW I can do it. I just have to believe that I can and be ready to work for it. I will hang on to that feeling I had when I pushed through what I thought was my limit because I came out the other side unscathed and a better person. And even if I come up short, it no longer matters because I KNOW that I've done my very best and that is all that counts.

Thanks again to my entire Galloway group for making this possible! I cannot wait to share Space Coast with all of you, whether you are there in person or in spirit, I will carry each and every one of you with me as I complete this amazing journey.

Marathon 2 Training - Marathon in the Rain

Yesterday I ran a marathon, as a training run with my amazing group. I ran 26.27 miles in 5:52:48 @ 13:26. Including water and bathroom breaks, I was out there for almost 6.5 hours. Splits: http://j.mp/q6rBYS

While this is a huge accomplishment on it's own, we did it in the pouring rain and I have to admit I actually enjoyed it :) Nine (9) of us started at 3:30 am to willingly run in the rain. It had already started raining, so we knew what we were in for. This is a lot harder than begin caught in the rain, because it takes deliberate mental strength to start when it's already wet all over, but we all had to run at least 18 miles and didn't want to reschedule or have to do it on our own. 

It was only a light rain when we started, so it we welcomed the cooling effects because it was still warm out. But within a 1/4 mile it started to pour and we were all questioning our sanity. Although we were all complaining, not one of us really had any intention of turning back. We all welcomed the new challenge and were in for the long haul. The rain was never heavy for long, but it was constant. On the off chance when it stopped raining, the wind would pick up and spray us with water from the trees above, so we were never dry. Thankfully, it was not cold so it made it feel refreshing and I would much rather be drenched in rain than sweat. So once I got over being wet, it was fun splashing around puddles. We tried to avoid them so our shoes wouldn't be squishy, but it was a futile attempt since the rain never stopped and the streets just accumulated more water. I was pleased to learn that my shoes and socks were great at keeping my feet dry because I never felt uncomfortable. 

At 8 a.m., I still had 8 miles to go while most everyone else was finished. Despite the rain, we picked up 3 more runners and went out for another 5 - 8 miles. I knew I'd have company through 23 miles and was prepared to run the last 3 alone, but my group is amazing and would have none of that. I'll admit that I am grateful because it would have been mentally tough to keep going alone in these conditions. I had these 2 guys with me through the very last soggy step, and it really helped me forget about the rain and pain and finish with a smile. I felt like a celebrity running with an escort :)

When we returned to the start, our fearless Director Laura was waiting for us with donuts and coffee, and a ribbon that said "All Star" that my group bought me (I had posted on Facebook earlier about running a marathon even without a medal at the end). I am so very touched by my group's compassion, and impressed by their determination to accomplish their goals regardless of the circumstances. Many of them were beginners when we started in June, and have now completed several races with impressive results. Their hard work has paid off, and I'm so very proud of their accomplishments and thrilled I am able to be part of their journey. 

I'm really glad we did not cancel this run and I got to experience these conditions, because you never know what race day will bring. I've now run in scorching heat, freezing cold, and pouring rain. I swear, I don't even know who this person is anymore because 3 years ago I would have laughed at you if you said I'd even attempt any of those things. Training for a marathon is grueling, but it is so rewarding and I learned so much about how far I can push my limits and I'm not done yet! :)

Marathon 2 Training - Week 16

Seems I overdid it a bit on cross training last week, so this week I was a bit burnt out and chose extra rest instead in preparation for running 23 miles on Saturday. I still managed a bit of yoga, walking, and cycling, so I'm good with that. The 23 miles went great as you've already read from my previous entry, and this week I plan to take it a bit easy also to recover properly from that hard effort and be ready to rock the Miracle Miles 15K on Saturday. I'm treating this race as a marathon dress-rehearsal, but even my marathon race pace should net me a 15K PR since the only other time I raced this distance was at the same race 2 years ago, unless we count the Founder's Day distance dare last year but I think I can pull off something close to 1:40. We shall see.


Week Summary: ran 32.5 miles; walked 10 miles; biked 5.5 miles; 25m yoga (x1); 0 core/strength

• Mon - walked 3.8 miles
• Tue - walked 2 miles; ran 4.5 miles
• Wed - walked 1 mile
• Thu - ran 5 miles (ladder); walked 3.5 miles
• Fri - REST! Slept-in util 7 am! :)
• Sat - 23 miles! 25m yoga; walked 5.5 miles
• Sun - 1 hour massage

Goals for this Week: 

• run 20+ miles
• Miracle Miles 15K
• walk 10 miles
• bike x1
• yoga x1
• core/strength x1

Marathon 2 Training - 23 miles!

I was up at 2:45 this morning, decked out in all pink -- including my super hero running skirt and pink glow-in-the dark bracelet, and looking forward to tackling 23 miles at 3:30 am. The air was cool, and I knew it'd be a great morning.

We started with a group of 10, pretty big considering the early start, which helped the time fly as I had lots of people to talk to. The first 10 miles were nice and easy at 1:1 intervals; I felt great after that loop. We circled back to the school at 6 am to pick up 5 more runners and drop off 2, so now there were 13 of us, and we switched intervals to ran the next 10 miles at 2:1. I started to feel sore and tired somewhere after mile 16, but pressed on. I was still running strong and picking up the pace a bit as we went along, so I know it was more mental fatigue than physical. We returned to the school twice, and after 20 miles switched intervals once again. We finished the last 3 using 2:30/1 intervals and I was still able to pick the pace a bit more.

Despite having to return to the start several times, keeping the stops as short as possible really helped with my motivation and not let my legs get tight. I was sore, tired and mentally done when the 23 miles where done but I still felt strong and like I could have run 3.2 more if I had to. I fueled like clockwork, eating a gel and endurolyte pill every hour, and it worked great. I also re-applied body glide after 10 miles, and nothing is chafe this time. Yay!

After the 23 miles, we walked a lap around the track to cool off, then I did 25 minutes of yoga as soon as I got home. It really hurt at first because I was very sore, but I felt great when I finished and really glad I took the time to do it. After a shower, I put on my compression leg sleeves and compression capris with ice packs, and quickly started feeling back to normal. I've been doing laundry and napping between loads, but I think there is another nap in my very near future :) 

Fun stats about this run:

Total: 23.03 miles, time w/breaks 5:34:03, active time 4:54:06, average pace 12:46.

During the last marathon training cycle, I ran 23 miles in 5:15:34 @ 13:46 min/mile pace in the freezing cold. Today I ran it exactly 1 min per mile faster, in high humidity, and still felt great. Having cooler weather was a blessing.

1st 10 miles, 1/1 @ 13:14 avg pace
2nd 10 miles, 2/1 @ 12:29 avg pace
last 3 miles, 2:30/1 @ 11:55 avg pace

first half = 13:13 avg pace
second half = 12:16 avg pace

first mile = 13:51 avg pace
last mile = 12:00 avg pace

map and full splits: http://j.mp/r7L32z.

Next weekend is the Miracle Miles 15K, and I'm really excited to see what I can do. Bring it! =) 

Marathon 2 Training - Week 15

Great easy week. It was a low millage week, but I made the most of it with some quality workouts and lots of cross training. It felt great to fit in all that yoga and core/strength workouts, but I think I was a little burned out of it by Sunday because I did absolutely nothing, not even yoga or walking or my bonus run (I had already met my goal of running 20 miles so didn't feel the need to push it).

I have a tempo run tomorrow and speed work on Thursday, but I may keep those a bit short to conserve energy for Saturday when I'll tackle 23 miles; I'm so ready! I finally registered for the Miracle Miles 15K in 2 weeks, and I'm really excited about that. Life is good :)

Week Summary: ran 21 miles; walked 12 miles; biked 7 miles; 1.5h yoga (x5); 40m core/strength (x3)

• Mon - walked 1.3 miles; 19m core; 20m yoga
• Tue - walked 4.3 miles; ran 5.2 miles (tempo); 23.5m yoga (2); 10m kick
• Wed - 24m yoga; walked 1 mile; 11m core/strength
• Thu - ran 6.1 miles (track/mile repeats); walked 3.5 miles; 25m yoga
• Fri - walked 1.7 miles
• Sat - ran 9.5 miles; biked 6.75 miles
• Sun - REST :) 

Goals for this Week: 

• run 30 miles
• 23 mile long run
• walk 13 miles
• bike x1
• yoga x3
• core/strength x2

Marathon 2 Training - Week 14

This was a pretty good week, despite feeling a little off for a few days. I'm pleased I got back on my bike , and it may have been just the little push I needed to get back on track. Yesterday was a really busy and exhausting day celebrating my 33rd birthday, and it actually included a ton of exercise. I'll post a full race report for the 10K later, but with a slight PR it was a great way to start my birthday. For now, here's a quick recap of the week. 

Week Summary: ran 20 miles; walked 6 miles; biked 24 miles; 15m yoga; 15m core

• Mon - walked 3.25 miles; 15m core
• Tue - walked 2.5 miles; ran 5 miles 
• Wed - REST (not feeling well)
• Thu - ran 4.5 miles (track)
• Fri - biked 17 miles; 15m yoga
• Sat - ran 7.5 miles (including 10K PR); biked 6.8 miles
• Sun - ran 2.7 miles

Goals for this Week: run 20 miles; walk 10 miles; bike; yoga x 3; core x 2

• Mon - yoga, core (maybe cardio kick)
• Tue - run, walk
• Wed - core, walk
• Thu - run, walk
• Fri - yoga, walk
• Sat - run, bike, yoga
• Sun - yoga, bike, (maybe core or cardio kick)