Running Survey

Taking a break from talking about taper madness and filling out a fun running survey instead.

What is your favorite type of cross training? Yoga! I also like cycling, but I haven't done much of it since starting marathon training. I plan to pick it up again after the new year.

What is your favorite song to run to? I don't run with music anymore. I find it distracting, although sometimes when running alone I need that distraction but it is really rare.

What brand of shoes do you wear? Saucony Ride 3, but I'm not loyal to a brand. That's just the shoes I got fitted to when I started running. I've gotten re-fitted a few times, and always end up with Saucony. When I first started exercising, I bought some running shoes at an outlet store and they were actually Saucony

Do you wear a hat when you run? Not usually, but I've found it indispensable when it's raining or when I need to carry a headlamp.

What temperature is your favorite for running? 60s

Do you have any big races coming up? Oh, just my 2nd marathon! =)

What is your favorite distance? Half marathon

Are you a morning, noon, or evening runner? morning

Do you run solo or with a buddy? both, but this season all my runs have been with my Galloway running group and I love it. Leading a group has held me accountable and my running has never been more consistent.

What is your favorite post run snack? I eat a banana after every run on my ride home so I get some food in me immediately. If I'm running really long, I bring a luna bar for extra protein, then after I shower I eat some eggs.

What is your favorite race? I love them all! If I must choose, I'll pick Space Coast. I had so much fan at the half last year that I'm going back for the full this year. BCM is a close second because it is such a great cause and the energy is amazing.

Do you wear a Garmin? If not, how do you track your distance? I used to until it broke, so I started using Runmeter on my iPhone. I love this app because it lets me post to dailymile directly from it as soon as I finish my run, and I like to run with my iPhone in case I get my group lost :) My dad lent me his to use for the upcoming marathon, so I've been using it the last few weeks to get used to it again. I prefer the phone because when I wear the watch I can't help but look at it every 2 seconds.

What is your least favorite race? Baldwin Park Duathlon: the 5-loop bike course on narrow roads was no fun.

Where is your favorite medal from? So far it's probably the one from Miami Beach Halloween Half Marathon: a coffin that opens to reveal a vampire inside. However, I also love the Space Coast medal and this year's is going to be even better.

Who is your running idol? My dad

How long have you been a runner? Since April of 2008

What is your favorite workout? tempo? long run? fartlek? repeats? I love the variety of all these, but my favorite definitely is the long run. I just love that easy pace where you can get lose in conversation and before you know it 2 hours have passed.

What is your favorite place to run? I don't really care as long as it is outside. I can't stand the treadmill. 

Do you use Gu? yes, for longer runs and races, but I prefer shot blocks for shorter ones.

What do you drink to keep hydrated? I usually only drink water, but may take the occasional sip of gatorade if it's really hot out. 

What do you take with you on a run? Does it vary by distance? Yes, it varies by distance. At a minimum, I have my stop watch, but almost always carry my iPhone. If it's hot or I am running long, I carry water. Of course, for long runs I'll carry gels or shot blocks.

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 - 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 - 20 Miles

This was another great week of training, culminating in a great 20 mile run yesterday, and I even managed a little bit of cross training :)

Week Summary: ran 30.5 miles; walked 8 miles; 35 min yoga; 30 min core/kickbox

• Mon - walked 2.75 miles; 19m yoga
• Tue - walked 2.5 miles; ran 5 miles (hill repeats)
• Wed - walked 2.5 miles; 10 min core; 20 min kickboxing
• Thu - ran 5.5 miles - 3 sets of 1200/400
• Fri - REST! Slept in :)
• Sat - 20 miles! 16m yoga
• Sun - REST! Slept in! 1h massage! :)

Cross Training

Still not doing as much as I should, but pleased that I worked in some core and strength exercises, and even a little kickboxing. I missed that!

20 Mile Run

20.02 miles in 4:27:34 @ 13:22 /mile. Splits: http://j.mp/r18kSj

It was ungodly hot and humid yesterday, so we kept the pace slow, ran the first 8 miles at 1:1, then finished with 12 miles at 2:1.  I certainly had sore legs and feet towards the end, but nothing that lingered. The knees and feet behaved themselves, I felt strong throughout the entire run, and I was able to speed up at the end as usual. Do not mistake this for thinking it was easy. The entire time I felt like I was running in a sauna and that my skin could not breath, but it was a good run and I finished in very good spirits.

Our pace was almost a minute slower than the 18 miler two weeks ago, but I'm not bothered by that one bit. It was the right pace for the circumstances, and if we're being frank I ran the 18 miler too fast. The long runs are about endurance, not speed; and with us building up to a 29 mile run, I must  run them slow enough to allow proper recovery and be able to benefit from the speed work during the week.  Jeff says there is no such thing as running the long ones too slow, and I am now a true believer. I was pretty much destroyed after that 18 miles 2 weeks ago, but yesterday I felt like I could have kept running if I had to. 

As soon as I got home, I stretched with some yoga, showered, and put on my compression gear. Even though I only had general soreness, I made used of the pockets and iced as a preventive measure. It worked wonders because I was not at all sore this morning, and I wouldn't have believed I ran 20 miles yesterday if I hadn't been there :) I got a massage this morning, which has become the usual after really long runs, but I really would have been fine without it so I was able to enjoy that much more. 

The only thing I need to further tweak is avoiding chafing. I applied body glide everywhere I could think of before I started, but it was no match for the absurd amount of sweat that covered my entire body. My inner thigh got badly chafed near the seams of my shorts, so I may need to bring some with me and reapply mid-run.

This Week

This week calls for an easy run on Tuesday, 400s on Thursday, and then I'll be running a 10K race on Saturday as a birthday present to myself :) I have not raced since April, so I'm really looking forward to it. My plan is to treat it as a tempo run, and hope that I can PR since I've been doing so much speed work. However, I won't be disappointed if I don't since it will be much hotter than when I ran my previous PR, there may be some hills, and my priority is optimizing my marathon training so I won't do anything to jeopardize it. Many from my group are also doing this race, so it should be lots of fun. 

Importance of Rest

Exercise is addictive. You start craving the endorphins, and over time the same effort is not enough. It's a common misconception that to improve, we have to run longer and faster all the time. But I've found that the longer the race, the more rest days I need to recover properly and get the most benefit out of those runs. We often forget the most important aspect of training for a long distance race is rest. All training schedules include rest days, but we feel compelled to fill them with cross training or an extra "easy run." Cross training is important, but it should enhance your training schedule, not hinder it. If you are too tired or sore to do your scheduled runs, then that cross training is doing more harm than good. 

Last week I thought I was hurt, so I skipped a run and my running has been better than ever. I only missed ONE scheduled run, but it meant 4 days of rest for my legs. It was apparently just what my body needed, because I've been running stronger and faster since. I did end up making up the run somewhat on Sunday, but I didn't go running that day with that intention. I was just feeling good and wanted to run for fun, so I kept it short and easy. I didn't even bring my iPhone. I just ran and enjoyed it.

So remember that when you feel worn out, either physically or mentally, and your body is telling you (or screaming at you) to take it easy, you should listen because missing one run is not the end of the world. It's insignificant compared to the vast number of runs you do in the course of your training cycle and it will help you run that much better the next time. It's about prioritizing your goal. If your goal is to get fit and lose weight, doing more cross training may be fine. But if you have a target race and a goal you want to beat, then making those runs the best they can be is the priority. Everything else has to enhance that, not deter from it.

Marathon 2 Training - Week 12

After a shaky start, this turned out to be a great week of training. It's amazing what a little extra rest can do for your confidence, speed, and resolve :)

Week Summary: ran 16 miles; 1h 41 minutes of yoga; walked 8 miles

• Monday - REST - Stayed home from work to nurse and ice a sore foot.
• Tuesday - REST - skipped run to let foot rest
• Wednesday - walked 2.75 miles (bus) - foot felt better, and so did my spirits :)
• Thursday - 5.5 glorious miles (3:1 @ 11:39 pace); 3 miles of walking (bus/Publix) - I'm back! =)
• Friday - 28 minutes of yoga; walked 2.5 miles (bus)
• Saturday - ran 8 miles (3:1 @ 11:28 pace); 23 minutes of yoga
• Sunday - 15 min core/strength; 50m yoga; ran 2.25 miles (11:03 pace; no walk breaks)

Saturday


The schedule called for 6 mile repeats on Saturday, which equals 8 miles with the warm up and cool down. I chose to play it safe, skip the mile repeats, and planned to run 8 easy miles instead. We ran with 3:1 intervals and despite starting slow, we sped up enough to average close to race pace for a 5 hr marathon for the 8 miles. Color me shocked! The best part is that it didn't feel like I was pushing that hard. As soon as I got home, I did some yoga with a little bit of core and upper body strength throw in, then did laundry and cleaned the bathroom. I think I was more sore from kneeling and bending over scrubbing the bath tub than the run lol

Sunday


I slept in a bit, which for me means 7 ish. After a quick yoga warm up, I did 15 minutes of core and strength training with the Fitdeck iPhone app, then another 30 minutes of yoga. I was wide awake then and full of energy, so I went out for a quick recovery run. I left my phone at home (but not my stopwatch) and just ran for 25 minutes, to get at least 2 miles in. I mapped the route I ran when I got home and was surprised that my easy pace was 11 min/mi. I followed the run with another 12 minutes of yoga to stretch out my legs. Let's see if I can keep up the cross training (yoga/core) this week.

This coming week I tackle hill repeats, 1200/400 intervals, and 20 miles on Saturday; and I'm so ready!

Summer Running Gear

Last winter, I wrote a post about gear I used to get through running in the cold. I thought I had running in the heat down, but that was before I started training for a marathon and doing double digit runs in "feels like" 100+ temps. So here's some of the gear that I've been using to get through these runs. Most of these are not new, just getting more exposure now and have become essential instead of just "nice to have."

Amphipod RunLite Snapflask 4 Hydration Belt

I've had this hydration belt since 2009 when I trained for my first marathon. I typically only used it when I was running long alone or if we started a long run before support started, but now I wear it for every single run with at least 1 water bottle. Part of the reason is that I use it to carry my phone, so if I am going to wear it I might as well carry at least one bottle. But I've found that in this weather I want to carry my own water, even if we have water stops every 2-3 miles, so that I can sip water as needed and wash down nutrition instead of doing it on a given schedule. I also own the Amphipod Hydraform Handheld Lite 12oz and CamelBak Quick Grip Handheld Bottle, but I prefer the belt so I don't have to carry anything. Jason uses the Amphipod bottle for all his short runs, but I think it affects my form to carry it and hurts my shoulder, and now I'm used to running with the belt to at least hold my phone.


Amphipod Beltpod SmartView Pouch

I bought this add-on for my belt to carry my iPhone. After my Garmin watch broke, I started using my iPhone with the Runmeter App to track my runs. My running skirts have pockets that can hold the phone, but because of the heat I get so sweaty and my skirt gets drenched, so I wanted my phone to have more protection from moisture. It works great and I love the clear view screen to check on my progress during the run.


Electrolye Capsules

Jason bought these for his last half ironman triathlon. They offer cramp prevention with a full spectrum electrolyte balanced formula in a simple to take capsule. Since we already had them, I started taking them during my long runs and they seem to help. There are a ton of other options in the market, I am not claiming that these are the best. I am simply using these because is what we already had.

Hat

I cut my hair really short 2 months ago because of the heat, so I needed a hat to hold back my hair. However, it makes me even hotter so now that my hair is long enough to tame with a bondi bond and hair clips, I leave the hat at home. The hat is also useful for clipping a light when running in the dark before the sun starts beating down on us, but maybe is time to invest in a visor.

Wrist Sweatband & Towel

I love these to wipe sweat off my face/eyes. I wear a bondi band for all my runs, regardless of weather, but in the summer it is not enough because sweat materializes directly on my face. I've started carrying a quick drying microfiber hand towel to wipe off sweat. It's absolutely drenched halfway through a long run, but it helps keep me a tad cool.

Marathon 2 Training - 18 Miles

Today I ran 18 miles, and it was a great run despite the absurd heat and humidity. But before I go into the details of today's run, let's back up a bit and recap the last 3 weeks of training.

Week 9 = 15 miles - hills, 400s, and 7 mile LSD


Week 10 = 15 miles

This included 2 easy 5-mile runs during the week, and a rough 5 miler on the weekend. My plan was to run 7 miles, including 5 mile repeats, but (running fast in) the heat beat me and I was done after 4 miles (1 of which was the warm up). I tried to run 2 more easy, but I turned around after 1/2 mile and walked the last 1/3 mile back. I knew I did the smart thing by stopping when I didn't feel well instead of risking heat stroke, but I admit it broke my spirt a bit. I was apprehensive of going outside the rest of the weekend, but we can't appreaciate the good runs without a few bad ones in there.

Week 11 = 27.5 miles!

• Tuesday - After the bad run on 8/6, I really needed a win and Tuesday delivered. After a 1 mile warm up (which was rather speedy too), I ran 4 miles at marathon race pace and felt great. 
• Thursday - I had the not so brilliant idea of attempting a timed mile when it was absurdly hot. Needless to say, it did not go so well but it was still under 9 minutes so I was ok with that. Then I ran 4 x 800 but didn't push too hard because my legs were tired and I didn't want to destroy them before today's LSD. As it was, I was afraid I had done some damage because my legs felt sore for a few days.
• Saturday (today) - 18 amazing miles

18 Miles!

And that brings us to today. I ran 18 miles at an average pace of 12:37 m/m (compared to 13:50 in 2009)! We started at 4 am and ran 5 miles with 1/1 intervals at an average pace of 13:30, then ran the last 13 miles with 2/1 intervals and increasingly faster pace. I didn't have perfect negative splits, but the average pace for the last 9 miles was a minute per mile faster than the first 9. I love that! Sure I was hurting a bit at the end, but I felt good and still had enough to finish strong. 

After I got home and took a shower, I tried on my new 110% compression capri, along with me Zensah calf sleeves. Wow! These things are amazing! They immediately made my legs feel less achy, and I was able to easily ice everywhere without having to sit ackwardly or rig up a way to get the ice to stay in place. My right foot and shin have been a little tender, but I've been icing and wearing my sleeves most of the day just in case. Tomorrow I'm getting a message and hopefully that will resolve any other issues. 

We have a tempo run scheduled for Tuesday, but I'll listen to my body and switch it for an easy run if I'm not fully recovered from today. Next Saturday we're again scheduled for miles repeats, but with 20 miles on the schedule for the following week, I may substitute that for an easy 8 mile run instead. I'm going to play it by ear and see how the week goes.

Cross Training 

I'm still slacking on everything else, although I at least did a bit of yoga and walking this week. I know I really need to get back to doing core work because I can certainly feel it after that 18 miler today. 

Marathon 2 Training So Far - 16 Miles

I really need to stop slacking off and post on this blog regularly because I should be documenting my 2nd (and 3rd) marathon as much as the first. Yes, I've been there and done that, but this time I'm working much harder towards a time goal instead of just getting through it. It's going swimmingly and I'm feeling great. I've even already registered for the 2 races (Space Coast and BCM) months in advanced, and that's unheard of for me. My end of year stats for races run won't be as impressive as last year, but this year is about quality (speed), not just quantity. I'm ready to realize my full potential! :)

What's Different This Time

I'm still running 3 times a week, but now every run has a purpose. I previously focused on the long runs and just ran 3 miles twice a week at whatever pace felt good and easy. This time I'm running with my group on Tuesdays and Thursdays too, and the consistency and variety of workouts it's making a huge difference. My body is constantly having to adapt to a new workout, and I can certainly feel a difference in my running.

• Tuesdays: we alternate between practicing race pace, pushing the pace by 30s, hills, and easy runs. Including the warm up, I usually run 4-5 miles on each of these runs.
• Thursdays: we meet at the track and do different speed intervals each week, including 400s, 800s, and Ladders. I'm loving all this variety because neither my brain nor my muscles get bored, specially when I'm getting up by 4 am 2-3 times a week.
• Warm Ups: I've found running a slow warm up mile before these workout to be invaluable. It helps wake me and my body up, and then my muscles are loose and ready to work hard. I usually do this on my own on both days, then run the workout with my group. I don't warm up separately before long runs, but I try to run the first miles slower than the last and it works wonders.
• Cross Training:  I've been too busy getting into the routine of running early three times a week that cross training has suffered a bit. I mostly do yoga and this week I started with core and upper body work. I need to add some easy cycling to the mix because it helps keep my knees strong, but I've yet to make time for it. 

Listening to my Body

This isn't really something new, I've always been on the conservative side of training and always listen to my body, but now it's like I've fine-tuned the frequency and have an amplifier to let me hear a pin drop. Since I know I'm asking a lot more from my body, I'm taking good care of it. I'm trying to do yoga regularly, or stretch as much as I can after each run, even if it's for a minute or two. I don't have much time after the mid-week runs, but I do what I can and do yoga at least 2 times a week and at the first sign of any persistent aches or twinges, specially on my back, knees or hips. I'm also getting massages every month or two, and plan to schedule one the Sunday after each remaining long run starting tomorrow! :)

Summary of Weeks 1 - 8

I'm going to start posting my progress and highlighting key workouts (such as long runs) on this blog every week to help me document this process. You can read the workout specifics as I do them on dailymile too. I don't want to backtrack too much, so below is a summary of the first 8 weeks followed by details of some key workouts. With the extra running during the week, and a slightly more aggressive long run schedule, I'm averaging well over 15-20 miles per week, and that's only going to go up as I build up to a 29 miles LSD.

week 1 = 8 (on cruise)

week 2 = 13 (8 mile LSD)

week 3 = 14 

week 4 = 19 (10 mile LSD)

week 5 = 16

week 6 = 21 (14 mile LSD)

week 7 = 17 (6 miles - repeats)

week 8 = 25 (16 mile LSD)

Mile Repeats

Another new thing this cycle is doing mile repeats on Saturdays when we're not doing our longest runs. I did my first last Saturday. They were challenging with the heat, but kind of fun (runners are masochists). Based on my predicted race pace base on my 8:24 magic mile, my goal for mile repeats was 10:30 per mile (30s faster than race pace). We had 6 on the schedule, but since it was the first time most of us were doing them, we ran the first one slow to warm up, did 4 repeats fast (include the last without our usual walk breaks), then ran the last mile slow as a cool down. More details on dailymile. These will build over the next weeks to culminate in 14 repeats 2 weeks before the race. 

14 mile run

It was super humid this morning, even when we started at 4:30 am. 3 of us went out for 6 miles using 1/1 intervals since we were running longer (by 4 miles), and boy am I glad we started slow. Even at an average speed of 14 m/m, we were struggling due to the humidity. We picked up the rest of the group at 6 am and went out for another 6 miles at 2/1 intervals. Then 3 of us ran an extra 2 miles for a total of 14 for Kerrie and I. Other than being a little out of breath, I felt good the whole run. Maybe the enduralytes helped.

16 mile run today

I can't believe I'm already running 16 miles! I'm super thrilled with this run, specially with this heat, and I love my group to pieces for helping the time fly. Kirsty and I started slow with more walk breaks, and it made a huge difference. I'm beyond amazed that my average pace was a minute per mile faster than the last time I ran 16 miles in Nov '09. What's even more amazing is that I finished strong with my last mile being among the fastest (first 13:20, last 11:51)! Don't get me wrong, it hurt and I'm sore as hell, but it's a good hurt. I felt a bit fatigued and sore at the end, but I felt like I was running strong, and I didn't really feel like I was pushing that hard physically, just mentally. I was a sweaty dripping mess when I finished, but felt great at what I had accomplished before 9 am. I gotta bring the enduralytes next time. I think they make a difference, but I drank some gatorade today since I was sweating so much. 

So that's me so far. Stay tuned to see how I do in the coming weeks :) How's everyone else doing with their training?

Marathon Training in the FL Summer

I've really been slacking on the blogging, but I've just been having too much fun running :) I officially started training for the Space Coast Marathon 2 weeks ago, and I'm so excited! This is their 40th anniversary and the space shuttle medal is amazing. I'm glad I only trained for half marathons last season, because it makes me feel as giddy training for my 2nd marathon now than I was when I trained for the first one =D

Even though I've done this before, it's a whole new experience because 1) I'm now leading a group, and 2) I'm training for a race in November instead of February or March. This is a huge difference in Florida because it means doing long runs in the brutal heat and humidity of summer. I thought I had everything figured out from last time, but it's a new challenge, and I have to rethink everything again.

For example ...

• I never brought my own water unless we were running super long since our routes have water stops every 2-3 miles, but now I bring a 10 oz bottle even for our short 3-4 mile runs. This way I can sip it when I need it and eat on my own schedule. I run with my fuel belt because of my phone anyway, so I might as well carry the small bottle in case I need it.
• I learned this morning that chaffing is a bigger issue when you are drenched by mile 1. My running skirt that worked great for a half marathon last November now needs extra body glide for a 10 mile run. 
• Waking up at 4 am, 3 times a week, is suddenly the best idea ever! I tried doing a track workout at 6 pm one week and just about died. I didn't even have enough energy to run back home and had to walk there. So now I meet my group at 5 am on Tuesdays for tempo/hill runs and Thursdays for speed work. I'm loving it because I'm motivated to push myself more when I'm leading a group, and it's a great way to start the day.
• There are advantages too: 
• having to start earlier to beat the heat, I'm done running before most people are even awake. 
• pushing through while it's hot, even if my pace is a little slower, will mean I'll be able to run that much faster on race day when the temps are a lot cooler. 

Another thing that is different this time around is that I have a time to beat, and I now have the confidence to work towards that goal. I'm in much better shape than last time, both physically and mentally, because I already know I can do this, I saw my pace improve a lot at shorter distances last year, and I've maintained my base during the Spring. I'm really excited to be doing track work again, and I have no doubt that PRs are in my future :) 

Running at Sea

I've been MIA for the past 2 weeks because I was on vacation on a 7-day Mediterranean cruise through Europe (Spain, France, and Italy). Before I left, I was busy getting ready for the trip. Since I returned Sunday afternoon, I have been playing catch up with work, sleep, and the Galloway Training program - both preparing for the first long run with the group I'm co-leading and working on our new website.

The cruise was amazing but very exhausting, yet I still managed to run 8 miles over 3 days. Many people would argue that when I'm on vacation I should take a break from training. But for me, running is not just training for a race. It is a way of life and something I enjoy. I don't need a vacation from running; I need a vacation to run more :) So I ran on the ship's jogging track on deck 12. The views were amazing, and I'm really glad I got to do that. Being on vacation though, I didn't worry about speed work or pushing too far. I just focused on having fun. I had one more run planned, but it was on the last day of the cruise, when I was already exhausted. Since we were at sea, the apparent wind was an absurd 30+ mph. That wasn't fun, and quite chilly, so I chose to skip it.

Now I'm back on land and starting to get my legs back and normalizing my eating and sleeping. We're already plotting our next cruise for my birthday :)

Magic Mile in 8:25!

I didn't want to run when I got home, but Jason's enthusiasm rubbed off and made me feel guilty, so I got changed and headed out. The weather was fantastic, almost cold with the breeze, so I ran to the track to attempt another magic mile.

After a mile warm up, I went for it and was shocked when every lap was under 2:10 = 02:06 - 02:08 - 02:09 - 02:02. I paced myself perfectly, and still had enough for a little extra kick during the last lap. It was really windy, so the last half of each lap was a struggle but I didn't give up and I'm so thrilled with the results! This is over 30 seconds faster than my last attempt a month ago. I knew I was holding myself back, but I didn't know how much.

It's amazing to see how I've improved over the years, and I know I still have more in me.

• 5.16.2011 - 8:25 (-0:33)
• 4.16.2011 - 8:58 (-0:06)
• 5.10.2010 - 9:04 (-0:11)
• 9.13.2009 - 9:15 (-1:02)
• 9.26.2008 - 10:17

Per the Galloway predictor formula, I'm capable of so much more with the proper training and optimal race  conditions:

• 5K Race Pace = 8:58 min/mile (27:48) 
• 10K Race Pace = 9:41 min/mile (1:00:01) 
• Half Marathon Race Pace = 10:06 min/mile (2:12:19) 
• Half Marathon Training Pace = 11:57 min/mile (2:36:26) 
• Marathon Race Pace = 10:57 min/mile (4:46:40) 
• Marathon Training Pace = 12:57 min/mile (5:39:04)

I can't wait to see how this year turns out as I push myself to my true potential! :)

Three Things Thursday: Hill Repeats, Bike Month, Century Ride

1) Hill Repeats w/Jason

Yesterday I got to run with Jason, since he needed an easy run. His easy pace is near my race pace, or at least tempo pace, so it's always a great workout for me that pushes my limits. To further prepare for next weekend's race, I wanted to do some hill repeats. While Florida is mostly flat, we do have pockets of hills here and there. There is a block near my apartment with a reasonable steep hill. We ran 4 loops around this block. As if hills weren't tough enough, it was a speedy run for me as I tried to keep up with Jason's easy pace =P

We ran a total of 3 miles in 32:47, for an average pace of 10:51 m/m, which is pretty fast for me outside of a race even without the hills, so I'm super proud of it. I did a pretty good job keeping up with him for the first mile, which I ran in 10:21.  Mile 2 was 11:45, which included the hills and short walk between repeats. I was pretty tired after that and wanted to quit at 2.5, but Jason wouldn't let me. I took a walk break instead then pushed through to finish mile 3 in 10:26. This was a tough workout, yet kind of awesome =P There's a kind of awe that comes with conquering hills and despite the fatigue and pain, I felt really strong and all the more ready for this race.

2) May is National Bike Month

May is National Bike Month, and I've been busy planning social rides for Commute Orlando and Bike/Walk Central Florida to celebrate and get people out riding their bikes.

The fun starts tomorrow morning with a bike bus to Infusion Tea to join the Mayor's Bike to Work Ride and be part of Orlando's First Bicycle Flash Mob. We hope to have a huge turn out, shoot lots of video, and put it on YouTube. So if you have a bike, any bike, talk to your boss about coming in a little later and join us as we make history!

The celebration continues throughout the month with an Ice Cream Ride on May 14, Cycling Savvy on May 21, and Geocaching with the UCF Bike Bus on May 22. Check out Commute Orlando for all the details.

3) CF Cycle For Life

I'm finally going to train for a century ride. This morning I registerd for the CF Cycle For Life charity ride hosted by the Cystic Fibrosis Foundation and supported by Orlando Cycling Savvy, who will assist with route development, rider information materials, and a century training program.

From the CF site:

A memorable ride through some of the most scenic terrains in Central Florida, starting and finishing at Lake Sylvan Park in Sanford, FL and traveling through Seminole and Orange counties. You have a choice of three mileage options; 100 miles, 65 miles or a less challenging 35 mile route. Cycle at your own pace… this is not a race!

I'll be riding as part of the CyclingSavvy Team. I know I can at least do the 35 miles, but I want to push myself and do the full 100 miles. Since I'll also be training for a marathon in November, I'll train for the full century if I can but have the option to fall back to a shorter route if needed.

If you'd like to donate, or join the CyclingSavvy team, visit my CF Page.

Cinco the Mayo Special!: Today only, registration is just $5. You will still need to raise a minimum of $150 participate in the ride.

Run Therapy and Brick/Duathlon Workout

I set my alarm last night to get up this morning in time to run at 6 am with the Galloway group, but I woke up at 4:30 am so I shuffled out of bed, got ready and met the group at 5 am instead. I'm so glad I did because it was a gorgeous morning with brisk cool weather and I would not have wanted to miss any of it. I was a bundle of energy this morning and managed to do my own little 3 hour duathlon. It was an amazing workout and I felt really strong the entire time! Bring on this duathlon! :)

9 Mile LSD Run

As I mentioned earlier, this has been a crazy busy week, so I was really looking forward to a long slow run  with great company. We started with 4 miles, then returned to GMS where I ate 2 shot blocks and drank some water before heading back out for another 2 with Carol and Christine. I was a bundle of energy and felt fantastic, so I went out for another 3 on my own. I ran a total of 9 miles @ 11:58 m/m pace using 2:1 intervals. Splits: http://j.mp/kwYJoD.

T1

I had a 30 minute break after the 9 mile run while I drove home, refueled and changed. I was going to ride in my running clothes, but I was afraid I'd freeze because my clothes were soaking wet and it was still cool out, so I quickly changed clothes and rode out before I lost the momentum and endorphins I earned on the run.

18 Mile Bike w/6 Hill Repeats

I rode from my apartment to the Cady Way trail then to the bridge and back including 6 hill repeats on Mt Cady. I pushed really hard on the trail and let loose on the down hills to make up for slowing down on the up hills. Mt Cady doesn't begin to compare to the Clermont hills, but it was a great hill workout. I had a ton of energy and didn't even need to downshift going up the bridge a few times. I'm thrilled I averaged 15.5 mph for the 18 miles, including those 6 hill repeats, and I seemed to get even faster during the 2nd half of the ride. Splits: http://j.mp/ll2Cpe. 

T2

I took 2 minutes to transition off the bike, changes shoes, eat 2 shot blocks and chug some water, then I was off on run #2. 

5k Run

When I first started running, I everything hurt, but that didn't last. I originally planned to run 2 miles just to get the feel for the brick, specially since I had already run 9 in the morning, but I was feeling really good and the pain stops after a mile so I pushed to a full 5K. I even added a few small hills to the mix! I ran with 2/1 intervals the whole time, and I still felt like I could keep running forever. I'm very pleased that I averaged 11:30 m/m, specially after having already run 9 miles this morning and biked 18 miles. Splits: http://j.mp/jMyD5X.

Cool Down
Since I throughly abused my body this morning, I wanted to make sure I stretched well. I did about 13 minutes of yoga with a tiny bit of core and upper body strength mixed in. I've really been neglecting yoga and core work lately, but I need to make it a priority again to stay injury free if I'm going to keep abusing my body like this :) 

I showered and had an epic homemade breakfast of eggs, homestyle fries, veggie bacon and toast. I still had lots of residual energy and talked Jason's ear off. Now I'm doing some laundry and fatigue is finally starting to set in. I see a nap in my future after I finish the laundry to recharge before going to a party tonight. 

This was just the workout I needed to release some stress and build my confidence for this duathlon. I can't wait for the race! =)

Race Report: Run for the Trees 5K 2011

This morning I ran the Run for the Trees 5K for the 4th year in a row. I love this race because it is for a great cause, it has a gorgeous and mostly shaded course, and it's within biking distance from home. I've PRed at this race every year.

• 2008 = 0:42:57 
• 2009 = 0:33:12 (-9:45)
• 2010 = 0:32:10 (-1:02)
• 2011 = 0:30:26 (-1:44)

I was chasing my elusive sub-30 5K today. I gave it all I had, but I came up 27 seconds short. However, that is still a sub-10 min/mi pace, and almost 2 minutes faster than last year's PR, so I'm really pleased.  I'm also pleasantly surprised at how well I placed compared to last year's race.

• overall = 478 / 1215 (top 39%) 
• ag = 34 / 103 (top 33%)
• gender = 192 / 733 (top 26%)
• clock = 30:58
• chip time = 30:26
• pace = 9:47.7

The best part was running the entire race with Jason. He helped pushed me to do this well, but I just couldn't push any harder. What's really annoying is not that my legs don't have the speed, is that I could not get my breathing under control to get rid of the side stitches that kept popping up. I simply have neglected yoga and building the core strength I need to push through when it gets tough to control my breathing.

Like last year, we biked 6.5 miles to the start at an easy pace then I ate a Gu Roctane 15 minutes before the start as we walked to line up. We ran using 4:1 intervals, and walked through the one water stop. I was going to skip the last interval, but I had to catch my breath and try to get rid of the side stitch to finish strong. I still wonder if I would have shaved off those extra 26 seconds, but I don't think so because I'd probably would have run slower because it hurt so bad.

This is what I really hate about 5Ks. I push so hard that it hurts and think that I can't possibly dig any deeper, but 5 minutes after I finish I feel fine and then I begin to doubt myself. But at least now I know that it was not a fluke when Jason and I ran sub-31 before, and I love that sub-35 is easy now.

I probably won't try to run a 5K this fast again for a while. I'm taking a break from race for now until the next Galloway session starts in June. I may do a duathlon in May, but that will probably be a last minute decision and just for a fun challenge. I'm going to run for fun and without a plan and just enjoy it. I want to add speed work and train for another marathon, then running a sub-30 5K won't be so hard.

Unreasonable Doubt

After having a great run on Saturday, I've been looking forward to when I'd get to run again today. I woke up early before my alarm and did 30 minutes of yoga for core strength. That was a great start to my day, but it seemed to degrade from there.

Jason needed to take his bike to the shop for repairs, so we drove to work. I find that my stress levels are higher when we drive, even if it means I get to sleep later and get home earlier. Work was frustrating, so I wasn't in the best frame of mind when I left work. It was hot by the time I got home, so I waited until the sun went down a bit to start my run around 7 p.m. This meant a very late dinner, and I don't like eating this close to bed. I don't run as well in the afternoons as in the mornings, but it never occurred to me to run before work since I don't usually have time to when I take the bus to work. D'oh! The run was rough, even though I ran mostly in the shade to avoid the heat, but it was still pretty humid. I struggled to average just under 11 min/mi pace, and it shattered my confidence about Saturday's 5K a bit.

I know the conditions will (hopefully) be way different -- cooler temp, race day adrenaline, good warm up (we'll bike 6.5 mi to start), gu roctane w/caffeine before the start, Jason pacing me -- but I can't help but doubt myself. I keep going back and forth about whether to try to run the whole thing minus the water stops, just walk after every mile (and water stops), or do some other kind of interval. I think I'm going to use 4:1 intervals since that's the closest to what I did when Jason and I had that speedy run and I think anything else will really mess with my head and I'll defeat myself mentally before I can give it my all.

I know I'm being ridiculous and putting undue stress on myself for nothing, but if I can't be irrational on my blog on race week, where can I? :)

Magic Mile in 8:58

I started the morning with a great workout, and spent the rest of the day recovering from it :) I woke up and realized I forgot to wear my night splint and my foot was a bit achy. I got up and got ready anyway and headed to the track early to warm up well before attempting a timed mile. I ran an easy mile, then walked a bit trying to decide if I should go for it. I finally started and almost gave up during the first lap because I wasn't feeling it. I told myself to suck it up and get it done, and I finished in 8:58. That's 6 seconds faster than last June. I know I held back a bit at the beginning, so I can probably run it a little faster, but progress is progress and I'm happy to finally have run it in under 9 minutes.

After the magic mile, we ran 2 mile repeats using 3/1 intervals with a 3 min rest between each repeat: Mile 1 in 10:51 - Mile 2 in 10:36. I finished the workout with a 1 mile cool down around the track for a total of 5 miles. Although the air was cool, the humidity was absurd and I was absolutely drenched when I was done. It felt great though and gave me a bit more confident about a 5K PR next weekend. After I got home, showered, and ate, I took a long nap then we ran some errands. I've spent the rest of the day being lazy on the couch lol

Based on my 8:58 mile, this is what the Galloway predictor formula says I should be able to run under optimal conditions:

• 5K Race Pace - 9:31 min/mile (29:30)
• 10K Race Pace - 10:19 min/mile (1:03:56)
• Half Marathon Race Pace - 10:46 min/mile (2:20:57)
• Half Marathon Training Pace - 12:39 min/mile (2:45:48)
• Marathon Race Pace - 11:39 min/mile (5:05:24)
• Marathon Training Pace - 13:39 min/mile (5:57:48)

Let's hope we have optimal conditions next Saturday :)

Three Things Thursday: Running, Push Ups, Bike Bus

Sunrise during morning run
on Research Parkway

1) I had a great run this morning, which  let me enjoy the cool weather and see the sunrise! I usually do not have time or enough sunlight to run before catching the bus to work, so I got creative :) I took an earlier bus (which meant leaving my apartment just after 6 am), then got off on Alafaya and ran 3 miles to work. Running down Alafaya is not the best, but running into the sunrise on Research Parkway and the nice morning breeze was well worth it. It was good enough to make me run a little faster and have negative splits: 11:55 -11:51 - 11:29.

2) I did day 2 of the push up challenge last night, and managed 17 full push ups (3 + 4 + 2 + 3 + 5)! Yes! =D I almost forgot to do it. I was so sore from Sunday, that I had to take 2 rest days in between. I'm hoping that next week my muscles will start to adapt and I can do them every other day. I'm actually not too sore today. I've also been rocking the yoga and stretching every chance I get. The foot is achy from time to time, but overall it feels good more often than not. Yay! :)

3) The UCF Bike Bus is still riding strong, and we'll be representing at the One Less Car Expo this Saturday. Check out my latest Bike Bus Update at Commute Orlando.

UCF Bike Bus

Coming up for Air

I can't believe I have not posted anything in over two weeks, so here's a quick post to catch up.

Photos

The daily photo project has been keeping me really busy. I can't ever do anything halfway, so after the first few they required a bit more planning. One of the photos inspired me to break out the legos and now they have consumed my life :) I still need to upload photos from the past few days, but you can see what I have so far in my 31 Photos in 31 Days Album. Check out the other pics in my Flickr Photostream too because I've been having way too much fun with legos :)

The word "Lego" written in Braille

Real Food Challenge

homemade granola

I took the 10 Days of Real Food Pledge starting on Saturday, which focuses on eating whole foods following these rules. We eat mostly this way already, with the exception of some vices (ice cream and candy), so this forces us to really pay attention to labels, and avoid heavily processed foods or things at restaurants that seem healthy but aren't. So far this has not been too difficult, but we've made all our meals at home. We'll see how we do when we go out to eat. One big challenge for me is bread. I love it so, and thankfully I found a great local source at the Winter Park and Maitland Farmer's Market. I really need to just make my own, but I keep putting it off. What I did do was make my own granola this week using this granola recipe from The Food Illusion, and it was amazing! I will never buy it at the store again. 

Running

I haven't been running much because of the foot and the knee twinges at me every so often. The last time I ran was last Tuesday. Something came up preventing me from running on Thursday, and then I got distracted over the weekend by legos, volunteering at the Celebration of Running 5k, and dealing with my broken iPhone. I have no excuse for yesterday; I just can't seem to get back into the groove of waking up early to run, and having to run in the dark doesn't help. I've also ditched all my racing plans for the near future, so there is no pressing motivation to follow a running schedule. I can surely tell that not running affects my mood, and I was a little down yesterday. I realized that it wasn't just the no running, but that all these little things have been happening that are out of my control and I don't like it when I'm not in control :)

Bike Commuting

I have been biking quite a bit on errands and to work testing out a new route for a UCF Bike Bus we're organizing. I'll post more details and a link to the site when it's ready, but check out this article at Commute Orlando in the meantime with some of the footage Keri took on our first test ride last Friday: Bike Bus: Reclaiming University Boulevard for Human Power. It went much better than expected, and we did another test ride this morning that went even better. We even picked up our first passenger today! We're getting pretty excited about the possibilities of this bike bus.

Social Cycling

We've been participating in and helping organize some social rides with Commute Orlando that have been a lot of fun and had great turnouts. The first was an S-Cargo ride to the Maitland Farmer's Market on a Sunday morning. We had over 2 dozen people, including some children, pets and inflatable penguins! Check out my S-Cargo Photo Album to see how much fun we had, and the S-Cargo video at Commute Orlando.

Last Friday we went on a night ice cream ride from the Cady Way Trailhead to Twisted Bliss for a yummy frozen treat, then rode through downtown Orlando. It was quite a site to see over a dozen bikes all lit up. Riding down Orange Ave in the dark on a bike gives you a totally different experience and perspective than in a car. It is awesome! Check out my Ice Cream Ride Photos on Flickr and Keri's Ice Cream Ride video at Commute Orlando.

Tomorrow night we're riding with the group to City Arts Factory for the opening of What Moves You?, and art exhibit about transportation including the Orlando Bike Kitchen. Check out this post for more details: Ride to City Arts Factory.