1. Your first marathon is a special thing. I wouldn't have changed a single thing about my first marathon. Except for strength training on my legs, but I didn't know that going into my first marathon. Everything went right. Got perfect weather. Started out conservatively. Ran a smart race. Knew I was going to reach my A day goal at mile 20. Almost ran negative splits. Reached my A day goal of finishing in under 4 hours.
2. The only good thing about my second marathon was finishing in under 4 hours. No big PR. Everything that could have gone wrong did go wrong. I take that back. I never thought I wouldn't finish and didn't get caught up in negative thinking, so that went well. Learn and move on.
3. My third marathon is my current PR. I did a lot of things differently in my training. Got a Garmin, did yoga, added strength training, increased mileage, ran faster, etc. They paid off. Mostly. I got a PR by 2 minutes 30 seconds. Recovery was very easy. Extremely easy. There was one big mistake. I made a miscalculation about the temperature. I checked the hourly forecast right before I left. 60 degrees. Except it was Chicago and there's one problem with temperature readings in cities. It was at least 5-10 degrees warmer than I thought it was. The temperature reading was probably taken somewhere in the suburbs. Cities hold heat. Even though it was 60 somewhere in the Chicago area, it was probably closer to 65-70 in downtown Chicago. That's enough of a difference to need to slow down or adjust expectations. Well, I didn't do that because I didn't realize it was that warm. Note to self. The next time you are not cold while wearing a tank top and shorts, it means it isn't cold. OK, done beating myself up. Learn and move on again. A PR is a PR.
All of my marathon times were within 5 minutes of each other. What's going on?
My guesses:
1) I trained correctly but got the wrong day in Chicago.
2) I ran within my ability but near the top of my ability.
3) I am reaching beyond my ability and don't have the miles/speed to get there yet.
Hmmm.
Showing posts with label chicago marathon. Show all posts
Showing posts with label chicago marathon. Show all posts
Wednesday, November 9, 2011
Saturday, October 15, 2011
Chicago Marathon Part III
What Went Well
Got a PR – Knocked off 2 minutes 30 seconds off my previous marathon PR (also ran on flat course too, but on a 55 degree day). Would have knocked off more had the heat not gotten to me.
Was prepared to ditch my shirt – I had sunscreen all over me and didn’t have my bib attached to my shirt.
My ankle held up - After flaring up right before taper, it did not hurt at all. Didn't need my sample pack of Biofreeze. Yay.
No quad muscle failure – This is a hugely huge thing that went well. In my first 2 marathons, I started getting twinges of soreness between mile 8-12 and then painful soreness by mile 14. That never happened this time around. Yes, I got kinda sore by mile 21, but it was bearable. All those squats paid off.
Felt strong at mile 20 - I actually picked up the pace a little bit in the 5K split around mile 20. Mile 21, well, that was another story.
Crowd support - Amazing. That is all.
Stayed positive the whole time - This makes the difference between a good race and a bad one. Even after I knew I wasn't going to reach my goal, I figured I'd enjoy the race as much as I could. No need to dwell on what wasn't going well. At least my quads were OK and my feet didn't hurt. I never wanted to give up. I never thought I wouldn't finish. That's a victory.
Post-race recovery – Usually it takes a few days for my legs to get back on speaking terms with me. They never stopped speaking to me this time around. No problems going up and down stairs either. I did a decent amount of walking after the marathon (in the finish area and to the post-race area, then a mile back to my hotel, then a mile and a half in the evening, then several miles the following day). It helped. A lot. While my legs got sore, the soreness was nowhere near as bad as before. Good stuff.
Bank of America Customer Upgrade Area – This was nice. There were snacks, water, Gatorade, a tent and grassy area with picnic tables, extra port-a-potties, and an aluminum water bottle for BoA customers. I went there pre- and post-race. It was quiet and less crowded than other areas pre-race, louder but also less crowded than other areas post-race.
What Went Poorly
The weather – Really, there isn’t anything you can do about the weather. It could have been worse. I think the temperature was about 5 degrees hotter than I thought it was, and it wouldn’t surprise me if the humidity was higher than I thought as well. Small things like that can make a difference. Even still, I trained in weather worse than the marathon. I just didn’t train at my marathon pace.
Went out too fast? - This is questionable but probable. I trained to run BQ pace and I have held BQ pace in a half marathon in worse weather. I held BQ pace for the first half on the nose. And then the heat got to me. Badly.
My official splits. You can clearly see where I decided to slow down after the halfway point. Major side eye to that 10:42 split. That was just dumb on my part, although I'm pretty sure that's where the heat was the worst.
Positive splits - Also known as crash and burn. Running fast to bank time in the first half and then hoping you can hold on for the second half is not the way to run a marathon. Mardi Gras was the closest I've come to even splits where there was a difference of 2 minutes 15 seconds between my first half and second half. I've never managed to run negative splits in a marathon. Maybe next time with the right weather.
The weather, again - Chicago has a history of being hot. I knew this and decided to register anyway. While it wasn't as bad as years past, it was enough to significantly affect performance. It really didn’t feel that bad. I never overheated. I just think it was deceptively warm and deceptively humid.
Ended dehydrated - I drank water at every stop til mile 3 and then Gatorade and water at every water stop after mile 3, AND I had a Fuelbelt with my own supply of water and Gatorade. And yet I still ended up dehydrated at the finish line. If I really think about it, I was showing signs of dehydration from about mile 6 ... I’m not exactly sure. At least I recognized that I recognized that and knew I needed not just water but electrolytes as well. I was trying to walk the fine line between overhydration and underhydration. In the end, I didn't walk that line the right way.
Immediate post-finish - I felt OK for the first 10 minutes but then felt nauseous. For me, nausea is a classic dehydration sign. I have enough running experience that I have ran to the point of bad dehydration before (I don’t recommend it because it feels miserable). I knew what was happening almost immediately. Sat down on a curb. Tried to stand up. Oh hell no. Sat back down again as my stomach decided it did not want what I was trying to put in it. But then I felt better. I’ve had this happen before, usually in the summer or when it is hot or very humid. I knew it would pass. I stayed put for another few minutes, successfully stood up, and made my way out of the runners only area. I felt better once I got water and food back into my stomach.
What Just Was
GPS devices - If you are using a Garmin in Chicago, I’d suggest using it for time not pace. My distance was off from the very beginning, due to underpasses, tall buildings, and the large amounts of runners interfering with satellite connections. My distance was off by over half a mile by the end of the race. I knew this was going to be problem running through a city. So I went off time (which meant I needed to calculate approximate mile splits in my head ... that’s a good way to keep your mind occupied) and not the pace on the Garmin.
Now that I am a little more removed, I'd still run Chicago again. It is not perfect, and you need to be aware of what you're going into. You need to know it is a very large race and it could be hot. I think the positive aspects outweigh the negative ones. Expect to be greeted well by thousands of volunteers and over a million spectators as you run through the streets of Chicago.
Got a PR – Knocked off 2 minutes 30 seconds off my previous marathon PR (also ran on flat course too, but on a 55 degree day). Would have knocked off more had the heat not gotten to me.
Was prepared to ditch my shirt – I had sunscreen all over me and didn’t have my bib attached to my shirt.
My ankle held up - After flaring up right before taper, it did not hurt at all. Didn't need my sample pack of Biofreeze. Yay.
No quad muscle failure – This is a hugely huge thing that went well. In my first 2 marathons, I started getting twinges of soreness between mile 8-12 and then painful soreness by mile 14. That never happened this time around. Yes, I got kinda sore by mile 21, but it was bearable. All those squats paid off.
Felt strong at mile 20 - I actually picked up the pace a little bit in the 5K split around mile 20. Mile 21, well, that was another story.
Crowd support - Amazing. That is all.
Stayed positive the whole time - This makes the difference between a good race and a bad one. Even after I knew I wasn't going to reach my goal, I figured I'd enjoy the race as much as I could. No need to dwell on what wasn't going well. At least my quads were OK and my feet didn't hurt. I never wanted to give up. I never thought I wouldn't finish. That's a victory.
Post-race recovery – Usually it takes a few days for my legs to get back on speaking terms with me. They never stopped speaking to me this time around. No problems going up and down stairs either. I did a decent amount of walking after the marathon (in the finish area and to the post-race area, then a mile back to my hotel, then a mile and a half in the evening, then several miles the following day). It helped. A lot. While my legs got sore, the soreness was nowhere near as bad as before. Good stuff.
Bank of America Customer Upgrade Area – This was nice. There were snacks, water, Gatorade, a tent and grassy area with picnic tables, extra port-a-potties, and an aluminum water bottle for BoA customers. I went there pre- and post-race. It was quiet and less crowded than other areas pre-race, louder but also less crowded than other areas post-race.
What Went Poorly
The weather – Really, there isn’t anything you can do about the weather. It could have been worse. I think the temperature was about 5 degrees hotter than I thought it was, and it wouldn’t surprise me if the humidity was higher than I thought as well. Small things like that can make a difference. Even still, I trained in weather worse than the marathon. I just didn’t train at my marathon pace.
Went out too fast? - This is questionable but probable. I trained to run BQ pace and I have held BQ pace in a half marathon in worse weather. I held BQ pace for the first half on the nose. And then the heat got to me. Badly.
My official splits. You can clearly see where I decided to slow down after the halfway point. Major side eye to that 10:42 split. That was just dumb on my part, although I'm pretty sure that's where the heat was the worst.
Positive splits - Also known as crash and burn. Running fast to bank time in the first half and then hoping you can hold on for the second half is not the way to run a marathon. Mardi Gras was the closest I've come to even splits where there was a difference of 2 minutes 15 seconds between my first half and second half. I've never managed to run negative splits in a marathon. Maybe next time with the right weather.
The weather, again - Chicago has a history of being hot. I knew this and decided to register anyway. While it wasn't as bad as years past, it was enough to significantly affect performance. It really didn’t feel that bad. I never overheated. I just think it was deceptively warm and deceptively humid.
Ended dehydrated - I drank water at every stop til mile 3 and then Gatorade and water at every water stop after mile 3, AND I had a Fuelbelt with my own supply of water and Gatorade. And yet I still ended up dehydrated at the finish line. If I really think about it, I was showing signs of dehydration from about mile 6 ... I’m not exactly sure. At least I recognized that I recognized that and knew I needed not just water but electrolytes as well. I was trying to walk the fine line between overhydration and underhydration. In the end, I didn't walk that line the right way.
Immediate post-finish - I felt OK for the first 10 minutes but then felt nauseous. For me, nausea is a classic dehydration sign. I have enough running experience that I have ran to the point of bad dehydration before (I don’t recommend it because it feels miserable). I knew what was happening almost immediately. Sat down on a curb. Tried to stand up. Oh hell no. Sat back down again as my stomach decided it did not want what I was trying to put in it. But then I felt better. I’ve had this happen before, usually in the summer or when it is hot or very humid. I knew it would pass. I stayed put for another few minutes, successfully stood up, and made my way out of the runners only area. I felt better once I got water and food back into my stomach.
What Just Was
GPS devices - If you are using a Garmin in Chicago, I’d suggest using it for time not pace. My distance was off from the very beginning, due to underpasses, tall buildings, and the large amounts of runners interfering with satellite connections. My distance was off by over half a mile by the end of the race. I knew this was going to be problem running through a city. So I went off time (which meant I needed to calculate approximate mile splits in my head ... that’s a good way to keep your mind occupied) and not the pace on the Garmin.
Now that I am a little more removed, I'd still run Chicago again. It is not perfect, and you need to be aware of what you're going into. You need to know it is a very large race and it could be hot. I think the positive aspects outweigh the negative ones. Expect to be greeted well by thousands of volunteers and over a million spectators as you run through the streets of Chicago.
Thursday, October 13, 2011
Chicago Marathon Part II
Top 10 Reasons Why I Would Run the Chicago Marathon Again
1. The course is flat. There are a few inclines, including one just before the finish line. Other than that, it is a pancake. I never even saw an elevation chart.
2. It was really fun. Music, dancers, bands, cheering crowds, signs, and all sorts of random things will greet you on your 26.2 mile tour of the city of Chicago.
3. You will never run alone.
4. Over 1.7 million spectators line the streets to cheer you on. The crowds were best in the entire first half, around miles 20-21 in Chinatown, and the last 2 miles.
5. All of the aid stations were well-stocked and well-organized. At least, they were all fine when I went by. There were signs for the aid stations before you even saw them, so you knew they were coming up.
6. The expo is giant. I got to meet Hal Higdon. How can you argue with that?
7. Chicago has nice architecture. You will see a lot of it on the marathon.
8. Chicago becomes a runner's playground in the days around the marathon. Wear your T-shirt or medal afterwards and random people will congratulate you or ask you about the marathon.
9. It is one of the World Marathon Majors.
10. If I lived closer, I would run Chicago every year. It had the best combination of an interesting course, lots of spectators, and good course support out of the races I have participated in.
Top 5 Reasons Why I Would Not Run the Chicago Marathon Again
1. The weather is usually not conducive to good marathon performances. It seems like it is either too hot or too cold, more times that not too hot. No happy medium. I think I could have BQed had it not been for the weather.
2. Most of the second half of the course is not as interesting as the first half. There are fewer spectators and less shade.
3. If you have to travel, it is expensive. I refuse to think about how much money I spent on 3 nights in a hotel, airfare, marathon registration, food, sightseeing, and marathon gear.
4. It is a very large race. Large races are not everyone's cup of tea. The expo, the start, the course itself, the aid stations, and the finish are all crowded. Not swamped but definitely crowded. You need to be careful about tripping over or running into other runners. Over 35,000 runners finished the Chicago Marathon this year.
5. You need a good spectator plan. It is very difficult for a spectator to see their runner or vice versa.
All in all, Chicago is a fun, large, well-organized, and well-supported race. The biggest caveat is the weather. I'd have to think about it, but I'd probably run it again.
1. The course is flat. There are a few inclines, including one just before the finish line. Other than that, it is a pancake. I never even saw an elevation chart.
2. It was really fun. Music, dancers, bands, cheering crowds, signs, and all sorts of random things will greet you on your 26.2 mile tour of the city of Chicago.
3. You will never run alone.
4. Over 1.7 million spectators line the streets to cheer you on. The crowds were best in the entire first half, around miles 20-21 in Chinatown, and the last 2 miles.
5. All of the aid stations were well-stocked and well-organized. At least, they were all fine when I went by. There were signs for the aid stations before you even saw them, so you knew they were coming up.
6. The expo is giant. I got to meet Hal Higdon. How can you argue with that?
7. Chicago has nice architecture. You will see a lot of it on the marathon.
8. Chicago becomes a runner's playground in the days around the marathon. Wear your T-shirt or medal afterwards and random people will congratulate you or ask you about the marathon.
9. It is one of the World Marathon Majors.
10. If I lived closer, I would run Chicago every year. It had the best combination of an interesting course, lots of spectators, and good course support out of the races I have participated in.
Top 5 Reasons Why I Would Not Run the Chicago Marathon Again
1. The weather is usually not conducive to good marathon performances. It seems like it is either too hot or too cold, more times that not too hot. No happy medium. I think I could have BQed had it not been for the weather.
2. Most of the second half of the course is not as interesting as the first half. There are fewer spectators and less shade.
3. If you have to travel, it is expensive. I refuse to think about how much money I spent on 3 nights in a hotel, airfare, marathon registration, food, sightseeing, and marathon gear.
4. It is a very large race. Large races are not everyone's cup of tea. The expo, the start, the course itself, the aid stations, and the finish are all crowded. Not swamped but definitely crowded. You need to be careful about tripping over or running into other runners. Over 35,000 runners finished the Chicago Marathon this year.
5. You need a good spectator plan. It is very difficult for a spectator to see their runner or vice versa.
All in all, Chicago is a fun, large, well-organized, and well-supported race. The biggest caveat is the weather. I'd have to think about it, but I'd probably run it again.
Tuesday, October 11, 2011
Chicago Marathon Recap
I ran the Chicago Marathon on October 9, 2011. This race has a history of being hot. It wasn’t as bad as some years, but it was hot enough to slow almost everyone down. While I didn’t get the BQ I had trained to run, I set a new marathon PR and had fun doing it.
The race expo was gigantic.
I got to meet Hal Higdon! And he signed my marathon book.
Ready to start on Sunday morning
Here's the mile-by-mile breakdown:
Mile 1-3 - The Loop in downtown Chicago. I really liked the architecture in Chicago. The beginning was crowded. There was only one part in the first mile or two on a narrow(er) street where I had to slow down. That’s probably a good thing. I knew I had to be careful about going out too fast. The crowding made that difficult to do. When I hit the 5K mark, I thought I was running too slow but then realized that I was just about where I wanted to be.
Mile 4-7 - LaSalle Drive heading north, then Lincoln Park. I like parks.
Mile 8-11 - This part was very pretty. Brownstone buildings, lots of spectators. If you look out for the Willis (formerly Sears) Tower, you can use it as a reference point. Head north, then back, head west, then back, head south, then back. If you know to look for the Willis Tower just before mile 8, you will know where you are. I didn't see the Willis Tower, but I did catch a glimpse of the John Hancock Building, the other tall black building with antennas. I hit my planned pace on the nose for several miles. Oddly enough, I walked along mile 11 later in the day and did not recognize it at all.
Mile 12 - I honestly couldn’t tell you. Somewhere in downtown Chicago. At least it was shady. I got confused about where I was. I thought I was at mile 12 but was still in mile 11. I think the course goes very close to the Willis Tower and yet I completely missed it. My husband was spectating on a bridge. He did not see me. I did not see him. A note to spectators. Bright signs and distinctive clothing are not enough. We should have gone with a mylar helium balloon.
I am not in this picture, but this is what the marathon looked like around mile 12.
Mile 13 – Halfway done in 1:46:15. I was on pace to qualify for Boston and only about 30 seconds off my half marathon PR. I decided halfway was a good time to take my tank top off, take a walk break, and whip out my iPod. I was also dehydrated but mostly unaware of it at that point.
Mile 14-17 – Eh. I kinda don’t remember much about this part. Headed west out from downtown Chicago. The scenery and crowd support were OK but not as good as the first half. The charity cheer zone around mile 14 was fun. There was less shade (although I was expecting no shade and there was some shade). The heat was catching up with me. Started slowing down a bit. I felt kinda nauseous around mile 15. Ate some pretzels?
Mile 18-19 – I pulled out my race cheat sheet, a little piece of paper with paces and times. While I still had time to make a move and was close to BQ pace, I knew I needed to speed up to make it. That was not going to happen. So I slowed down again. Took more walk breaks. Stepped to the side to walk and drink water and Gatorade. Ate more pretzels. I figured I could still get a PR. Just enjoy the race and get my money’s worth by being out on the course longer.
Mile 20 – The nauseous feeling from mile 15 or so had gone away. I picked up the pace a bit here. I was feeling better. My legs were still feeling OK, too. Well, that was a victory. I don’t remember my exact 20 mile time, but it was my fastest 20 miles in a marathon yet. Another victory.
Mile 21 – Chinatown. Lots of crowds. The wheels started falling off around this point. But this time it wasn’t because my legs hurt. It was the heat. At a certain point, there isn’t much you can do to beat the heat. So my plan was to hold on.
Mile 22 – Eh. I kinda don’t remember much about this part either. Except for a bunch of people giving out little cups of beer. I was really tempted to take one (because a marathoner I met several months ago described beer in a marathon as “sweet nectar of the gods”). But I resisted. Kinda knew I was dehydrated. Beer would only make that worse.
Mile 23 – The heat was really starting to get to me. Full sun by a highway. The temperature was rising. Slowest 5K split of the entire marathon. Saw a runner go down, probably because of the heat. I tripped on a runner at a water stop (didn’t fall but later realized that I got a nasty blister on a toe that had been giving me trouble since May). The course finally started turning north towards the finish line. 5K to go. Rebel Yell by Billy Idol came on my iPod. More more more.
Mile 24-25 – Straight north up Michigan Ave. I was expecting more full sun and was pleasantly surprised that there was a little bit of shade. Two miles to go, then 1 mile to go. The crowds were getting loud again. The Willis Tower was getting bigger and bigger.
Mile 26 – There is a lot of hype about the bridge/hill at the very end of marathon, right before you turn left to see the finish line. Maybe I am used to hills, but I didn’t think it was that bad. Or maybe it was because I knew it was there. Or maybe it was all the spectators.
Mile 26.2 – Slight downhill to the finish line. There were a lot of spectators in bleachers, but I honestly do not remember hearing them. I was a marathoner for the third time. 3:53 flat on my Garmin, but I knew I had a few seconds of wiggle room. Official finish time was 3:52:56. New marathon PR by a few minutes. All things considered, I’ll call that a win.
I felt fine at the finish but didn’t feel fine about 10 minutes afterwards. My stomach decided it did not want what I was trying to put in it. Thankfully (I guess?), this very thing has happened to me before. I knew this was classic dehydration for me. Sat down, let my stomach do its thing, and then started to feel better. I got up, made my way out of the runners only area, found my husband (nightmare ... he had to stand next to someone with a helium balloon), walked to the post-race party area, and started getting food and water back in my system. I knew I was fine once I could eat and drink again.
Back to all smiles at Cloud Gate aka The Bean
Would I run Chicago again? Yes. The course is crowded, flat, well-supported, and lined with spectators. There are some big caveats, though. More on that later.
The race expo was gigantic.
I got to meet Hal Higdon! And he signed my marathon book.
Ready to start on Sunday morning
Here's the mile-by-mile breakdown:
Mile 1-3 - The Loop in downtown Chicago. I really liked the architecture in Chicago. The beginning was crowded. There was only one part in the first mile or two on a narrow(er) street where I had to slow down. That’s probably a good thing. I knew I had to be careful about going out too fast. The crowding made that difficult to do. When I hit the 5K mark, I thought I was running too slow but then realized that I was just about where I wanted to be.
Mile 4-7 - LaSalle Drive heading north, then Lincoln Park. I like parks.
Mile 8-11 - This part was very pretty. Brownstone buildings, lots of spectators. If you look out for the Willis (formerly Sears) Tower, you can use it as a reference point. Head north, then back, head west, then back, head south, then back. If you know to look for the Willis Tower just before mile 8, you will know where you are. I didn't see the Willis Tower, but I did catch a glimpse of the John Hancock Building, the other tall black building with antennas. I hit my planned pace on the nose for several miles. Oddly enough, I walked along mile 11 later in the day and did not recognize it at all.
Mile 12 - I honestly couldn’t tell you. Somewhere in downtown Chicago. At least it was shady. I got confused about where I was. I thought I was at mile 12 but was still in mile 11. I think the course goes very close to the Willis Tower and yet I completely missed it. My husband was spectating on a bridge. He did not see me. I did not see him. A note to spectators. Bright signs and distinctive clothing are not enough. We should have gone with a mylar helium balloon.
I am not in this picture, but this is what the marathon looked like around mile 12.
Mile 13 – Halfway done in 1:46:15. I was on pace to qualify for Boston and only about 30 seconds off my half marathon PR. I decided halfway was a good time to take my tank top off, take a walk break, and whip out my iPod. I was also dehydrated but mostly unaware of it at that point.
Mile 14-17 – Eh. I kinda don’t remember much about this part. Headed west out from downtown Chicago. The scenery and crowd support were OK but not as good as the first half. The charity cheer zone around mile 14 was fun. There was less shade (although I was expecting no shade and there was some shade). The heat was catching up with me. Started slowing down a bit. I felt kinda nauseous around mile 15. Ate some pretzels?
Mile 18-19 – I pulled out my race cheat sheet, a little piece of paper with paces and times. While I still had time to make a move and was close to BQ pace, I knew I needed to speed up to make it. That was not going to happen. So I slowed down again. Took more walk breaks. Stepped to the side to walk and drink water and Gatorade. Ate more pretzels. I figured I could still get a PR. Just enjoy the race and get my money’s worth by being out on the course longer.
Mile 20 – The nauseous feeling from mile 15 or so had gone away. I picked up the pace a bit here. I was feeling better. My legs were still feeling OK, too. Well, that was a victory. I don’t remember my exact 20 mile time, but it was my fastest 20 miles in a marathon yet. Another victory.
Mile 21 – Chinatown. Lots of crowds. The wheels started falling off around this point. But this time it wasn’t because my legs hurt. It was the heat. At a certain point, there isn’t much you can do to beat the heat. So my plan was to hold on.
Mile 22 – Eh. I kinda don’t remember much about this part either. Except for a bunch of people giving out little cups of beer. I was really tempted to take one (because a marathoner I met several months ago described beer in a marathon as “sweet nectar of the gods”). But I resisted. Kinda knew I was dehydrated. Beer would only make that worse.
Mile 23 – The heat was really starting to get to me. Full sun by a highway. The temperature was rising. Slowest 5K split of the entire marathon. Saw a runner go down, probably because of the heat. I tripped on a runner at a water stop (didn’t fall but later realized that I got a nasty blister on a toe that had been giving me trouble since May). The course finally started turning north towards the finish line. 5K to go. Rebel Yell by Billy Idol came on my iPod. More more more.
Mile 24-25 – Straight north up Michigan Ave. I was expecting more full sun and was pleasantly surprised that there was a little bit of shade. Two miles to go, then 1 mile to go. The crowds were getting loud again. The Willis Tower was getting bigger and bigger.
Mile 26 – There is a lot of hype about the bridge/hill at the very end of marathon, right before you turn left to see the finish line. Maybe I am used to hills, but I didn’t think it was that bad. Or maybe it was because I knew it was there. Or maybe it was all the spectators.
Mile 26.2 – Slight downhill to the finish line. There were a lot of spectators in bleachers, but I honestly do not remember hearing them. I was a marathoner for the third time. 3:53 flat on my Garmin, but I knew I had a few seconds of wiggle room. Official finish time was 3:52:56. New marathon PR by a few minutes. All things considered, I’ll call that a win.
I felt fine at the finish but didn’t feel fine about 10 minutes afterwards. My stomach decided it did not want what I was trying to put in it. Thankfully (I guess?), this very thing has happened to me before. I knew this was classic dehydration for me. Sat down, let my stomach do its thing, and then started to feel better. I got up, made my way out of the runners only area, found my husband (nightmare ... he had to stand next to someone with a helium balloon), walked to the post-race party area, and started getting food and water back in my system. I knew I was fine once I could eat and drink again.
Back to all smiles at Cloud Gate aka The Bean
Would I run Chicago again? Yes. The course is crowded, flat, well-supported, and lined with spectators. There are some big caveats, though. More on that later.
Friday, October 7, 2011
Marathon Training - All Wrapped Up
I ran 3.4 easy miles today.
And so concludes training for the Chicago Marathon. I skipped a handful of workouts and made some adjustments here and there, but overall I stuck to my plan pretty closely. Consistency is what gets you the performance you want.
If I had to name the single most helpful thing in this training cycle, it would be getting a Garmin. I needed an accurate sense of pace. If you consistently practice hitting a particular pace, that pace becomes second nature. You push the button and go. You know what effort level goes along with that pace. Nike+ was good enough for a very long time. Good enough is not enough to take me to the next level.
I ran faster, even though the dog days of summer. I should have ran slower. And yet I didn't. I taught myself to drink Gatorade and eat pretzels. I have a sense of how warmth affects me and how to handle it. I ran my fastest long distance summertime race pace of all time. I set a half marathon PR in rain (warm rain, but rain nonetheless). Good stuff.
I got injured right before taper. Flareup of the pain in my ankle/heel. Again. Past me would have continued to run. Present me recognized that I needed to do something immediately, because future me has lofty goals. I took some extra rest days. I didn't do my second 20 mile run, but I did a 3-hour endurance workout with two 7 mile treadmill runs with an hour on a stationary bike sandwiched in between. Almost no pain, and it was actually fun. Backing off worked. I took a potential setback and turned it into a confidence booster.
Hopefully, I will take what went well at the Mardi Gras Marathon and what went poorly at the Cox Marathon and learn from them. Mardi Gras was a smart race. Cox was a stupid race. Mardi Gras couldn't have gone any better if I had tried. Oh right, I did. I went out conservatively, had an appropriate goal, met the goal, and had tons of fun. Cox was a failed attempt at a Boston Qualifier/Gansett Qualifier. Cox was one of those races where if it could go wrong, it did go wrong. I went out too fast, used all my mental energy in the beginning when I should have saved it for the end, had my timing device fail on me, mentally and physically lost it halfway through, and left all of my goals out on the course. In hindsight, I probably had an overly ambitious goal and was coming back from an injury. Pretty much the only successful part of Cox was that I never wanted to quit or thought I wouldn't finish.
I sometimes think that not meeting your goals motivates you to work harder next time.
Next time is here. I am ready to get the Chicago Marathon on the road. Let's see if I can run 26.2 miles in 3 hours 35 minutes or less. This time, I began lining up all my cards in a row from the get go. 3 hours 35 minutes has been in the back of my mind since early June when I started training.
I don't know if I will reach my goal in Chicago. The weather could get to me (The weather is a big monkey wrench right now. For now, I am sticking with 3 hours 35 minutes. But that is very likely to change). I still might have an overly ambitious goal. I could fail again.
I won't know unless I try. Survive the pain. Yes I can. Yes I can. Yes I can. Yes I can. Right here right now. I can. I will. Endure.
Flying off to Chicago in the AM ...
And so concludes training for the Chicago Marathon. I skipped a handful of workouts and made some adjustments here and there, but overall I stuck to my plan pretty closely. Consistency is what gets you the performance you want.
If I had to name the single most helpful thing in this training cycle, it would be getting a Garmin. I needed an accurate sense of pace. If you consistently practice hitting a particular pace, that pace becomes second nature. You push the button and go. You know what effort level goes along with that pace. Nike+ was good enough for a very long time. Good enough is not enough to take me to the next level.
I ran faster, even though the dog days of summer. I should have ran slower. And yet I didn't. I taught myself to drink Gatorade and eat pretzels. I have a sense of how warmth affects me and how to handle it. I ran my fastest long distance summertime race pace of all time. I set a half marathon PR in rain (warm rain, but rain nonetheless). Good stuff.
I got injured right before taper. Flareup of the pain in my ankle/heel. Again. Past me would have continued to run. Present me recognized that I needed to do something immediately, because future me has lofty goals. I took some extra rest days. I didn't do my second 20 mile run, but I did a 3-hour endurance workout with two 7 mile treadmill runs with an hour on a stationary bike sandwiched in between. Almost no pain, and it was actually fun. Backing off worked. I took a potential setback and turned it into a confidence booster.
Hopefully, I will take what went well at the Mardi Gras Marathon and what went poorly at the Cox Marathon and learn from them. Mardi Gras was a smart race. Cox was a stupid race. Mardi Gras couldn't have gone any better if I had tried. Oh right, I did. I went out conservatively, had an appropriate goal, met the goal, and had tons of fun. Cox was a failed attempt at a Boston Qualifier/Gansett Qualifier. Cox was one of those races where if it could go wrong, it did go wrong. I went out too fast, used all my mental energy in the beginning when I should have saved it for the end, had my timing device fail on me, mentally and physically lost it halfway through, and left all of my goals out on the course. In hindsight, I probably had an overly ambitious goal and was coming back from an injury. Pretty much the only successful part of Cox was that I never wanted to quit or thought I wouldn't finish.
I sometimes think that not meeting your goals motivates you to work harder next time.
Next time is here. I am ready to get the Chicago Marathon on the road. Let's see if I can run 26.2 miles in 3 hours 35 minutes or less. This time, I began lining up all my cards in a row from the get go. 3 hours 35 minutes has been in the back of my mind since early June when I started training.
I don't know if I will reach my goal in Chicago. The weather could get to me (The weather is a big monkey wrench right now. For now, I am sticking with 3 hours 35 minutes. But that is very likely to change). I still might have an overly ambitious goal. I could fail again.
I won't know unless I try. Survive the pain. Yes I can. Yes I can. Yes I can. Yes I can. Right here right now. I can. I will. Endure.
Flying off to Chicago in the AM ...
Marathon Training Week 18
My training plan for the week was cross-train or rest, run 3, 4, and 3 miles, rest, 2 mile run (Seriously? What is a 2 mile run? Why even bother. I am not doing that), and rest. And then that 26.2 mile long haul that is the Chicago Marathon. Last week of taper. BRING IT BABY!!
Sunday – yoga on demand. Kinda sad that my yoga class at the gym was cancelled.
Monday – 3.7 mile run, plus abs and lower back. Did 2 sets of lunges in the evening. Done with leg strength training til after Chicago. Had to reel in the pace in the beginning because it was just the right temperature on a beautiful morning. Or maybe it was because the first half mile was downhill.
Tuesday – 4.2 mile run, plus 2 sets of upper body exercises at the gym. Completely done with strength training til after Chicago. Felt really spacy on the run and I am not sure why. Oh well. Pace was about the same as Monday.
Wednesday – 3.4 mile run. Cruised through it at a very easy pace.
Thursday – Rest day.
Friday – 3.4 mile run. Last run til Chi-Town. I think the Beastie Boys said no sleep til Brooklyn, but I'll take last run til Chi-Town. Ran at the same pace as Wednesday and felt like I could cruise along forever. The pace? Was the same as my overall pace in my first marathon.
Saturday - The plan is rest, and some walking around the marathon expo and the city of Chicago.
Sunday - Chicago Marathon. Stay tuned.
Total Miles: Scheduled (not counting the marathon) – 12 Actual – 14.7
Sunday – yoga on demand. Kinda sad that my yoga class at the gym was cancelled.
Monday – 3.7 mile run, plus abs and lower back. Did 2 sets of lunges in the evening. Done with leg strength training til after Chicago. Had to reel in the pace in the beginning because it was just the right temperature on a beautiful morning. Or maybe it was because the first half mile was downhill.
Tuesday – 4.2 mile run, plus 2 sets of upper body exercises at the gym. Completely done with strength training til after Chicago. Felt really spacy on the run and I am not sure why. Oh well. Pace was about the same as Monday.
Wednesday – 3.4 mile run. Cruised through it at a very easy pace.
Thursday – Rest day.
Friday – 3.4 mile run. Last run til Chi-Town. I think the Beastie Boys said no sleep til Brooklyn, but I'll take last run til Chi-Town. Ran at the same pace as Wednesday and felt like I could cruise along forever. The pace? Was the same as my overall pace in my first marathon.
Saturday - The plan is rest, and some walking around the marathon expo and the city of Chicago.
Sunday - Chicago Marathon. Stay tuned.
Total Miles: Scheduled (not counting the marathon) – 12 Actual – 14.7
Saturday, October 1, 2011
Marathon Training Week 17
My training plan for the week was cross-train, run 4, 5, and 4 miles, rest, 3 mile run, and 8 mile long run. Huh, look at that. A regular running week.
I started phasing out some of my strength training, especially my legs. I can see that my quad muscles are stronger. I am really hoping that I will avoid the massive quad muscle failure that happened in both of my marathons. Or at least this time I know that yes, it hurts, but yes, it's just part of the game and I can push through it. I am still going to yoga once a week. That's not going to change.
Sunday – yoga class, plus lunges (2 sets instead of 3 as usual).
Monday – 4.2 mile run, plus abs and lower back exercises. Nice easy pace. Humid. Hey, weather, it's about time to drop the humidity. Thanks.
Tuesday – 5.2 mile run, plus upper body exercises (3 sets as usual) and squats (2 sets instead of 3 as usual). Kept the pace pretty easy. Reeeeallly not feeling the humidity, though. Where are those crisp fall days? Did my strength training on Tuesday because I had more flexibility with my schedule. I kinda like teaching one class, going home, exercising, doing work, and then going back to teach my second class.
Wednesday – 4.4 mile run in the PM, then planks and pushups when I got home.
Thursday – Rest day.
Friday – 8.2 mile run. Last long run on the books. I switched the 8 mile long run and 3 mile run because I was running a 5K on Saturday. Started the run in the dark and finished when it was light out. I got to see the sun rise for the first time in a long time. I had a ridiculous amount of reflective stuff. My shoes, pants, arm sleeves, Fuelbelt, headband, and vest all had reflective strips. Ran negative splits without realizing it.
Saturday - Local 5K that I ran, not raced. I thought of it as doing a training run with a bunch of other people with a T-shirt and refreshments thrown in. And yet I ran it in 23:29. I was not pushing the pace. Seriously? Something must be working. I was the 4th female overall and 1st in my age category. I also got a special prize for being the first female faculty member (the race was sponsored by one of the universities I work for). Not too shabby. I learned that the pack will go out too fast and that I am not competing against anyone other than me. It is also important to note that the pace felt easy and yet I knew it was faster than I wanted to run. This is helpful info to realize going into Chicago.
Total Miles: Scheduled – 24 Actual – 25.1
September Mileage: Scheduled - 151 Actual - 148.8
I started phasing out some of my strength training, especially my legs. I can see that my quad muscles are stronger. I am really hoping that I will avoid the massive quad muscle failure that happened in both of my marathons. Or at least this time I know that yes, it hurts, but yes, it's just part of the game and I can push through it. I am still going to yoga once a week. That's not going to change.
Sunday – yoga class, plus lunges (2 sets instead of 3 as usual).
Monday – 4.2 mile run, plus abs and lower back exercises. Nice easy pace. Humid. Hey, weather, it's about time to drop the humidity. Thanks.
Tuesday – 5.2 mile run, plus upper body exercises (3 sets as usual) and squats (2 sets instead of 3 as usual). Kept the pace pretty easy. Reeeeallly not feeling the humidity, though. Where are those crisp fall days? Did my strength training on Tuesday because I had more flexibility with my schedule. I kinda like teaching one class, going home, exercising, doing work, and then going back to teach my second class.
Wednesday – 4.4 mile run in the PM, then planks and pushups when I got home.
Thursday – Rest day.
Friday – 8.2 mile run. Last long run on the books. I switched the 8 mile long run and 3 mile run because I was running a 5K on Saturday. Started the run in the dark and finished when it was light out. I got to see the sun rise for the first time in a long time. I had a ridiculous amount of reflective stuff. My shoes, pants, arm sleeves, Fuelbelt, headband, and vest all had reflective strips. Ran negative splits without realizing it.
Saturday - Local 5K that I ran, not raced. I thought of it as doing a training run with a bunch of other people with a T-shirt and refreshments thrown in. And yet I ran it in 23:29. I was not pushing the pace. Seriously? Something must be working. I was the 4th female overall and 1st in my age category. I also got a special prize for being the first female faculty member (the race was sponsored by one of the universities I work for). Not too shabby. I learned that the pack will go out too fast and that I am not competing against anyone other than me. It is also important to note that the pace felt easy and yet I knew it was faster than I wanted to run. This is helpful info to realize going into Chicago.
Total Miles: Scheduled – 24 Actual – 25.1
September Mileage: Scheduled - 151 Actual - 148.8
Friday, September 30, 2011
Coming Up on Marathon Week
Dear Nike+,
Apparently I can sign up for automatic Facebook updates while I am running the Chicago Marathon. That sounds good. So why will you not let me sign up?
Best,
crazy runner
Dear marathon monster in my stomach,
OK, I get it. You are hungry. All the time. But could you please stop waking me up in the middle of the night? Thanks.
Best,
crazy runner
Dear Chicago Marathon,
9 DAYS TO GO!! I am so excited I can't stand it!!
Best,
crazy runner
Apparently I can sign up for automatic Facebook updates while I am running the Chicago Marathon. That sounds good. So why will you not let me sign up?
Best,
crazy runner
Dear marathon monster in my stomach,
OK, I get it. You are hungry. All the time. But could you please stop waking me up in the middle of the night? Thanks.
Best,
crazy runner
Dear Chicago Marathon,
9 DAYS TO GO!! I am so excited I can't stand it!!
Best,
crazy runner
Saturday, September 24, 2011
Marathon Training Week 16
My training plan for the week was cross-train, run 5, 6, and 5 miles, rest, 4 mile pace run, and 12 mile long run. First week of taper. This is starting to look like a regular running week.
That pesky ankle is much better. Ahhhhhh. I'm still monitoring it carefully, but all is good so far. I didn't even need to adjust my training schedule this week. Now it just needs to hold out for another 15 days.
As of last Saturday, I reached 1000 miles ran this year. That includes several weeks off after marathons and injuries. Not too shabby.
Sunday – yoga class. Haven't been to an actual class in several weeks because of tropical storms, holidays, and traveling.
Monday – lunges, lower back, and abs, then a 5.2 mile run. I usually run then do strength training, but the sun isn't rising until later. It must be sleepy. While I have no problem running in the dark and I have the gear for it and I run in an area frequented by plenty of runners and walkers, I'd rather not run in the dark. I worry more about skunks and animals than other people.
Tuesday – 6.2 mile run, plus squats and upper body exercises. Went to the gym, since it was raining and I was planning on strength training. I had more flexibility with my schedule on Tuesday than on Wednesday when I usually do strength training. As in I teach on Tuesday and have a large chunk of unstructured time in between my classes. I use most of the time to do work, but I can also exercise whenever it best fits in.
Wednesday – 5.2 mile run in the evening, almost at marathon goal pace. The only mile that was not close to marathon goal pace was the one that was entirely uphill. My last .2 mile was very fast, just to get some practice at pushing hard at the end.
Thursday – Rest day.
Friday – 4.2 mile pace run. Humid but not hot. Last pace run of this training cycle. Got this goal pace thing down cold.
Saturday - 12.5 mile run. Met up with some running buddies at the start, and then we all went off at our own paces. Humid and slightly drizzly but not too hot. Went about 6 miles on the bike path and then turned around. Some of the trees are showing hints of fall. My Nike Freakishly Amazing tank made it to 10 miles and then I took it off. Not because I was hot but because the tank was soaked and felt very wet. Freakishly Amazing will not be worn at the Chicago Marathon. The sun started peeking through the clouds just as I finished. Hung around to cheer on my running buddies.
Total Miles: Scheduled – 32 Actual – 33.3
That pesky ankle is much better. Ahhhhhh. I'm still monitoring it carefully, but all is good so far. I didn't even need to adjust my training schedule this week. Now it just needs to hold out for another 15 days.
As of last Saturday, I reached 1000 miles ran this year. That includes several weeks off after marathons and injuries. Not too shabby.
Sunday – yoga class. Haven't been to an actual class in several weeks because of tropical storms, holidays, and traveling.
Monday – lunges, lower back, and abs, then a 5.2 mile run. I usually run then do strength training, but the sun isn't rising until later. It must be sleepy. While I have no problem running in the dark and I have the gear for it and I run in an area frequented by plenty of runners and walkers, I'd rather not run in the dark. I worry more about skunks and animals than other people.
Tuesday – 6.2 mile run, plus squats and upper body exercises. Went to the gym, since it was raining and I was planning on strength training. I had more flexibility with my schedule on Tuesday than on Wednesday when I usually do strength training. As in I teach on Tuesday and have a large chunk of unstructured time in between my classes. I use most of the time to do work, but I can also exercise whenever it best fits in.
Wednesday – 5.2 mile run in the evening, almost at marathon goal pace. The only mile that was not close to marathon goal pace was the one that was entirely uphill. My last .2 mile was very fast, just to get some practice at pushing hard at the end.
Thursday – Rest day.
Friday – 4.2 mile pace run. Humid but not hot. Last pace run of this training cycle. Got this goal pace thing down cold.
Saturday - 12.5 mile run. Met up with some running buddies at the start, and then we all went off at our own paces. Humid and slightly drizzly but not too hot. Went about 6 miles on the bike path and then turned around. Some of the trees are showing hints of fall. My Nike Freakishly Amazing tank made it to 10 miles and then I took it off. Not because I was hot but because the tank was soaked and felt very wet. Freakishly Amazing will not be worn at the Chicago Marathon. The sun started peeking through the clouds just as I finished. Hung around to cheer on my running buddies.
Total Miles: Scheduled – 32 Actual – 33.3
Saturday, September 17, 2011
3 weeks and counting
I got my confirmation ticket for the Chicago Marathon in the mail today!! A promising sign? I think so.
I love the little card tucked in my packet reminding me that I am in a seeded corral. Yeah. 'Cause I totally forgot that I had to submit my corral-qualifying time by printing it out and physically mailing it to the Chicago Marathon. And it's not like I keep looking myself up in the list of registered participants to make sure that I am still in Corral C. 'Cause that would just be strange.
No matter. BRING IT CHICAGO!
Also, ESPN is streaming Vice Verses, Switchfoot's new CD, before it is released on Sept. 27. As always, there are many songs that I think will be good for running. The War Inside is definitely going on my marathon playlist.
Yeah, it's where the fight begins
Yeah, underneath the skin
Between these hopes and where we've been
Every fights comes from the fight within
I am the war inside
I am the battle line
I am the rising tide
I am the war I fight
Eyes open open wide
I can feel it like a crack in my spine
I can feel it like the back in my mind
I am the war inside
The big things come from the little dreams
Every world is made by make believe
Sounds like good messages for a marathon.
I love the little card tucked in my packet reminding me that I am in a seeded corral. Yeah. 'Cause I totally forgot that I had to submit my corral-qualifying time by printing it out and physically mailing it to the Chicago Marathon. And it's not like I keep looking myself up in the list of registered participants to make sure that I am still in Corral C. 'Cause that would just be strange.
No matter. BRING IT CHICAGO!
Also, ESPN is streaming Vice Verses, Switchfoot's new CD, before it is released on Sept. 27. As always, there are many songs that I think will be good for running. The War Inside is definitely going on my marathon playlist.
Yeah, it's where the fight begins
Yeah, underneath the skin
Between these hopes and where we've been
Every fights comes from the fight within
I am the war inside
I am the battle line
I am the rising tide
I am the war I fight
Eyes open open wide
I can feel it like a crack in my spine
I can feel it like the back in my mind
I am the war inside
The big things come from the little dreams
Every world is made by make believe
Sounds like good messages for a marathon.
Marathon Training Week 15
My training plan for the week was cross-train, run 5, 8, and 5 miles, rest, 5 mile pace run, and 20 mile long run.
Yeeeeeeeah. Didn't happen. My ankle decided that 15 weeks of marathon training was too much and started acting up again. Bad, ankle, bad.
Sunday – Rest day. Still in DC. Didn't have access to a gym and didn't want to go for a walk.
Monday – 5.2 mile run on the treadmill. I didn't have any desire to repeat last Saturday's run. Scenic, yes, and intentionally slower than usual, but I still ended up dehydrated afterwards. Badly. I got through it, but that queasy dehydrated feeling is something I'd rather avoid. By the time I got back to Rhode Island, it was warm and humid. Riiiiiight. I wasn't running outside if I didn't have to. Did upper body exercises and squats at the gym.
Tuesday – 7.7 mile run. Had to cut it short because my ankle started hurting. It was not an achy pain that goes away quickly. It was a pain I knew I couldn't run through. Bah.
Wednesday – Rest day. Ankle still wasn't cooperating. Best to not push it at this point.
Thursday – Rest day, sort of. Didn't run but did pushups, planks, lower back, and abs.
Friday – 5 mile run. Opted for the treadmill instead of outside in case I had to stop. While my ankle still hurt, it wasn't too bad and it is getting better. The pain almost entirely went away 4 miles in. Good signs. Crossing my fingers that I have nipped this in the bud with more rest, cross training, and stretching. I also think it was not properly Body Gliding my foot before the 8 mile run (which I always do but didn't on that day) and forgetting to do my usual foot/ankle/lower leg stretches. On Tuesday, I saw the Chicago Marathon and 15 weeks of training slipping away, but today's run put the marathon back on the map. I am cautiously optimistic that I will be OK by then.
Saturday - Made myself a 3-hour duathalon at the gym. I figured it would take me around 3 hours or just under 3 hours to run 20 miles. So I broke it into three 1-hour chunks. 7 miles on the treadmill, then 1 hour on a stationary bike, then another 7 (and .2) miles on the treadmill. I somehow managed to pick 2 machines without working TVs, but I had fun listening to my iPod and reading a magazine. If my ankle acted up at any time, I could stop or switch to another machine. That silly ankle behaved!! Minimal pain in the first 5 miles and then nothing after that. Nothing. Hallelujah. I even got the very last 2 miles down to marathon goal pace. I'm still proceeding cautiously and will make some adjustments to my training schedule for next week, but this a promising sign.
Welcome to taper. Now I just have to stay healthy and keep this ankle thing under control for the next 3 weeks.
Total Miles: Scheduled – 43 Actual – 32.1
Yeeeeeeeah. Didn't happen. My ankle decided that 15 weeks of marathon training was too much and started acting up again. Bad, ankle, bad.
Sunday – Rest day. Still in DC. Didn't have access to a gym and didn't want to go for a walk.
Monday – 5.2 mile run on the treadmill. I didn't have any desire to repeat last Saturday's run. Scenic, yes, and intentionally slower than usual, but I still ended up dehydrated afterwards. Badly. I got through it, but that queasy dehydrated feeling is something I'd rather avoid. By the time I got back to Rhode Island, it was warm and humid. Riiiiiight. I wasn't running outside if I didn't have to. Did upper body exercises and squats at the gym.
Tuesday – 7.7 mile run. Had to cut it short because my ankle started hurting. It was not an achy pain that goes away quickly. It was a pain I knew I couldn't run through. Bah.
Wednesday – Rest day. Ankle still wasn't cooperating. Best to not push it at this point.
Thursday – Rest day, sort of. Didn't run but did pushups, planks, lower back, and abs.
Friday – 5 mile run. Opted for the treadmill instead of outside in case I had to stop. While my ankle still hurt, it wasn't too bad and it is getting better. The pain almost entirely went away 4 miles in. Good signs. Crossing my fingers that I have nipped this in the bud with more rest, cross training, and stretching. I also think it was not properly Body Gliding my foot before the 8 mile run (which I always do but didn't on that day) and forgetting to do my usual foot/ankle/lower leg stretches. On Tuesday, I saw the Chicago Marathon and 15 weeks of training slipping away, but today's run put the marathon back on the map. I am cautiously optimistic that I will be OK by then.
Saturday - Made myself a 3-hour duathalon at the gym. I figured it would take me around 3 hours or just under 3 hours to run 20 miles. So I broke it into three 1-hour chunks. 7 miles on the treadmill, then 1 hour on a stationary bike, then another 7 (and .2) miles on the treadmill. I somehow managed to pick 2 machines without working TVs, but I had fun listening to my iPod and reading a magazine. If my ankle acted up at any time, I could stop or switch to another machine. That silly ankle behaved!! Minimal pain in the first 5 miles and then nothing after that. Nothing. Hallelujah. I even got the very last 2 miles down to marathon goal pace. I'm still proceeding cautiously and will make some adjustments to my training schedule for next week, but this a promising sign.
Welcome to taper. Now I just have to stay healthy and keep this ankle thing under control for the next 3 weeks.
Total Miles: Scheduled – 43 Actual – 32.1
Saturday, September 10, 2011
Marathon Training Week 14
My training plan for the week was cross-train, run 5, 5, and 5 miles, rest, 8 mile run, and 12 mile long run. Last stepback week before one more high mileage week and taper. Woah. I seriously do not know how that came up so fast.
A few weeks back, I was concerned about overtraining. I didn't know if I was running too fast. I didn't want to push too hard and not have enough recovery time. Recovering from Rock N Roll Providence took longer than I expected and slowed me down for a good week or so. But after running 20 miles with no soreness the next day (which has never ever ever happened) and doing an effortless unscheduled pace run (see Tuesday), I don't think I am pushing too hard or overtraining. Maybe all of the changes I've made this training cycle are paying off.
Sunday – yoga on demand, plus calf raises
Monday – 5.2 mile run, plus upper body exercises and squats at the gym. Easy peasy run. It was like my legs forgot that I ran 20 miles over the weekend. Switched my Monday and Wednesday lifting sessions because Monday was a holiday. I had more time to go to the gym on Monday, and I could do what I planned to do on Wednesday at home.
Tuesday – 5.2 mile run. Even more easy peasy lemon squeezy than Monday's run and yet it was at marathon goal pace. Take a look at my schedule and note that there is no pace run this week. My first mile was at marathon goal pace so I went with it. That's what happens when you get a cool and showery day. Remember my first 5 mile pace run on the treadmill in Week 1? Remember how I thought it was not impossible but challenging? Not so much anymore. Tuesday's run was a breeze.
Wednesday – Supposed to run in the morning, but I was having issues with Rhody G. Again. Bad, Garmin, bad. Please stop misbehaving. I can only get it to turn on by doing a soft reset (hold mode and lap/reset and then press the on button). I haven't be able to upload my workouts to Garmin Connect since last week, although I can see my data on the watch and can manually upload the important data points. Today's issue was because the battery wasn't charged. That's my fault, not a misbehaving Garmin. Did lunges, lower back, and abs, then went to work early. 5.2 mile run in the evening. In some rain. Smartwool socks get a thumbs up from me in the rain. Also did some pushups in the evening when I got home.
Thursday – Rest day. More rain. A good day to not run.
Friday – 8.2 mile run around the East Side of Providence. Humid but comfortable. I realized that walking aggravates my ankle. On Thursday I walked a lot, including a break after lunch. Running doesn't bother it, but walking does. Go figure.
Saturday - 12.2 mile run in Washington, DC. Went on a tour of most of the major monuments and attractions, stopped where I pleased to look around, and took advantage of the many public restrooms and water fountains all over the city. Nice job, DC. The sun and humidity were getting to me by the end, but all in all it was a good run and certainly a scenic one.
Total Miles: Scheduled – 35 Actual – 36
A few weeks back, I was concerned about overtraining. I didn't know if I was running too fast. I didn't want to push too hard and not have enough recovery time. Recovering from Rock N Roll Providence took longer than I expected and slowed me down for a good week or so. But after running 20 miles with no soreness the next day (which has never ever ever happened) and doing an effortless unscheduled pace run (see Tuesday), I don't think I am pushing too hard or overtraining. Maybe all of the changes I've made this training cycle are paying off.
Sunday – yoga on demand, plus calf raises
Monday – 5.2 mile run, plus upper body exercises and squats at the gym. Easy peasy run. It was like my legs forgot that I ran 20 miles over the weekend. Switched my Monday and Wednesday lifting sessions because Monday was a holiday. I had more time to go to the gym on Monday, and I could do what I planned to do on Wednesday at home.
Tuesday – 5.2 mile run. Even more easy peasy lemon squeezy than Monday's run and yet it was at marathon goal pace. Take a look at my schedule and note that there is no pace run this week. My first mile was at marathon goal pace so I went with it. That's what happens when you get a cool and showery day. Remember my first 5 mile pace run on the treadmill in Week 1? Remember how I thought it was not impossible but challenging? Not so much anymore. Tuesday's run was a breeze.
Wednesday – Supposed to run in the morning, but I was having issues with Rhody G. Again. Bad, Garmin, bad. Please stop misbehaving. I can only get it to turn on by doing a soft reset (hold mode and lap/reset and then press the on button). I haven't be able to upload my workouts to Garmin Connect since last week, although I can see my data on the watch and can manually upload the important data points. Today's issue was because the battery wasn't charged. That's my fault, not a misbehaving Garmin. Did lunges, lower back, and abs, then went to work early. 5.2 mile run in the evening. In some rain. Smartwool socks get a thumbs up from me in the rain. Also did some pushups in the evening when I got home.
Thursday – Rest day. More rain. A good day to not run.
Friday – 8.2 mile run around the East Side of Providence. Humid but comfortable. I realized that walking aggravates my ankle. On Thursday I walked a lot, including a break after lunch. Running doesn't bother it, but walking does. Go figure.
Saturday - 12.2 mile run in Washington, DC. Went on a tour of most of the major monuments and attractions, stopped where I pleased to look around, and took advantage of the many public restrooms and water fountains all over the city. Nice job, DC. The sun and humidity were getting to me by the end, but all in all it was a good run and certainly a scenic one.
Total Miles: Scheduled – 35 Actual – 36
Saturday, September 3, 2011
Marathon Training Week 13
My training plan for the week was cross-train, run 5, 8, and 5 miles, rest, 5 mile pace run, and 20 mile long run. Another high mileage week and the first of two 20 mile runs. Bring it, marathon. 35 days to go!!
Darkness in the morning? I am not a fan. It used to be light when I got out of bed. Right now I am lucky if the sun has risen before I head outside. Bah. I have gear for running in the dark, but that doesn't mean I want to start using it yet. I'm going to switch to the treadmill or running in the evenings soon. Or I could take advantage of my flexible work schedule and go in a little later than usual.
Sunday – Tropical Storm Irene. Power got knocked out in the morning. Went for a 3ish mile walk after the storm subsided, and did some calf raises and pushups.
Monday – 8.2 mile run, plus lunges, abs, and lower back at the gym, plus 3/4 mile walk home. I switched the 8 mile run with one of the 5 milers because the power was still out and I decided to stay home to start cleaning up. Hence I had more time. It's actually a good thing to have a day off from work during a high mileage week. Despite no power at the gym either, the gym was open. Plenty of people were there.The only equipment that wasn't working were the treadmills. Can I count sawing up a large tree branch and cleaning up the yard as exercise? I think so. The power came back on just before lunchtime. Yay.
Tuesday – 5.2 mile run. It was supposed to be my first day of class, but the campus was having power issues. So I went to my other job at my other campus, which did have power (at least my building did).
Wednesday – 5.2 mile run in the evening, plus upper body exercises, squats, and planks in the morning. I was all dressed and ready to head out on my run. Rhody G refused to turn on. The instruction manual didn't have instructions on how to reset it. I had power but no Internet and couldn't get online to figure out how to reset it. So I grabbed my iPod, water bottle, and lifting gloves and headed to the gym. Reset Rhody G when I went to work. Went for the run in the evening. I really need to remember that I cannot eat anything orange before I run. That means Goldfish crackers, oranges, carrots, and other orange stuff.
Thursday – Rest day. First day of class take 2.
Friday – 5.2 mile pace run. Nailed it with relatively little effort. Another day bringing a taste of fall.
Saturday – 20.2 mile long run. Ran the first 13 miles with running buddies at various paces, then went off on my own for the last 7 miles and dropped it down to marathon goal pace. Finished in about 3 hours. I broke out the iPod for the last 7 miles. As much as I like running without music, I definitely needed it to get through this run. Legs felt a little sore at the end but were otherwise OK. I took a walk break at mile 19 because I was running out of water and getting too hot. No, I do not feel bad about that. Overall it was a good run.
Total Miles: Scheduled – 43 Actual – 44
August total: 166 miles, 20 runs, average distance of 7.56 miles, average speed of 7 mph (8:34 pace). Thanks, Garmin!
Darkness in the morning? I am not a fan. It used to be light when I got out of bed. Right now I am lucky if the sun has risen before I head outside. Bah. I have gear for running in the dark, but that doesn't mean I want to start using it yet. I'm going to switch to the treadmill or running in the evenings soon. Or I could take advantage of my flexible work schedule and go in a little later than usual.
Sunday – Tropical Storm Irene. Power got knocked out in the morning. Went for a 3ish mile walk after the storm subsided, and did some calf raises and pushups.
Monday – 8.2 mile run, plus lunges, abs, and lower back at the gym, plus 3/4 mile walk home. I switched the 8 mile run with one of the 5 milers because the power was still out and I decided to stay home to start cleaning up. Hence I had more time. It's actually a good thing to have a day off from work during a high mileage week. Despite no power at the gym either, the gym was open. Plenty of people were there.The only equipment that wasn't working were the treadmills. Can I count sawing up a large tree branch and cleaning up the yard as exercise? I think so. The power came back on just before lunchtime. Yay.
Tuesday – 5.2 mile run. It was supposed to be my first day of class, but the campus was having power issues. So I went to my other job at my other campus, which did have power (at least my building did).
Wednesday – 5.2 mile run in the evening, plus upper body exercises, squats, and planks in the morning. I was all dressed and ready to head out on my run. Rhody G refused to turn on. The instruction manual didn't have instructions on how to reset it. I had power but no Internet and couldn't get online to figure out how to reset it. So I grabbed my iPod, water bottle, and lifting gloves and headed to the gym. Reset Rhody G when I went to work. Went for the run in the evening. I really need to remember that I cannot eat anything orange before I run. That means Goldfish crackers, oranges, carrots, and other orange stuff.
Thursday – Rest day. First day of class take 2.
Friday – 5.2 mile pace run. Nailed it with relatively little effort. Another day bringing a taste of fall.
Saturday – 20.2 mile long run. Ran the first 13 miles with running buddies at various paces, then went off on my own for the last 7 miles and dropped it down to marathon goal pace. Finished in about 3 hours. I broke out the iPod for the last 7 miles. As much as I like running without music, I definitely needed it to get through this run. Legs felt a little sore at the end but were otherwise OK. I took a walk break at mile 19 because I was running out of water and getting too hot. No, I do not feel bad about that. Overall it was a good run.
Total Miles: Scheduled – 43 Actual – 44
August total: 166 miles, 20 runs, average distance of 7.56 miles, average speed of 7 mph (8:34 pace). Thanks, Garmin!
Saturday, August 27, 2011
Marathon Training Week 12
My training plan for the week was cross-train, run 5, 5, and 5 miles, rest, 8 mile pace run, and 13 mile long run. Stepback week # ???? Oh, 4. I actually had to check that. I get to this point in every training cycle and say, "13 miles? That is not a long run." This time, I am not surprised.
I keep thinking about the feeling I had at mile 20 of the Mardi Gras Marathon. So amazing that I got chills and almost burst into tears. I hit 20 miles at just under 2 hours 56 minutes on the clock (well, my clock). I knew 20 miles in 3 hours flat was a 9:00 pace. I knew I was comfortably under my goal pace of 9:00-9:10. I knew I was going to finish in under 4 hours. I knew I was going to meet my perfect day goal. And I did. I think it was a better feeling at mile 20 than crossing the finish line. That feeling is what I want crossing the finish line at Chicago.
Sunday – yoga class, plus calf raises. I was going to walk to the gym, but it looked like it was going to storm. Well, it didn't storm. Oh well. My legs felt fine, so maybe I did not need the walk.
Monday – 5.2 mile run, plus abs, lower back exercises, and lunges. I thought I was flying along in the first mile and then looked at Rhody G. It was my slowest mile running by myself in a long time. Oops. It could have been starting out dehydrated or the collective marathon I ran on Friday and Saturday, even though I still didn't feel sore. I brought my pace down into my usual range by the end, so all was good. The kicker of the day is that it was humid in the morning but turned sunny, dry, and pleasant later in the day. That's living in New England for you.
Tuesday – 5.5 mile run. It felt so much better than Monday because it was cool and dry. Perfect running weather. A taste of fall. Picked up the pace and flew along (for real this time) to Brown University and back.
Wednesday – 5.2 mile run, plus upper body exercises and squats, plus 3/4 mile run-walk home from the gym. Disliked that I didn't really need to bring my sunglasses because the sun wasn't very high, even when I came home from the gym. Did some planks in the evening.
Thursday – Rest day. Extra sleeeeeeeep.
Friday – 13.1 mile run. Swapped my long run with the 8 mile pace run so that I could run along the Rock N Roll Providence route with a running buddy. It went well until the last .2 mile where I got a side stitch so bad that I was almost doubled over. I can't remember the last time I got a side stitch like that. I'm pretty sure it was my breathing. With so little distance to go, I just sucked it up and dealt with it. My running buddy redeemed herself after falling short of her goal at Rock N Roll Providence. It was fun to run through downtown Providence while other people were on their way to work. Finishing in sight of the Rhode Island State House? Always nice.
Saturday – 8.2 mile pace run. Sucky, sucky, and more sucky. One of the worst runs I've had in a long time. Took 3 walk breaks (one for another cramp, this time below my ribs, and two because I just wasn't feeling it). Very humid. Not counting the walk breaks, I was only a few seconds off from my marathon goal pace. My splits were all over the place. I went too fast in the first 1.5 miles but felt OK. And the cramp struck and the wheels fell off. So I kinda decided that this might not be a pace run. Sucky runs happen. I'm not going to worry about it. I was extremely pleased to get a watermelon sample at the farmers market when I finished my run. It was so tasty that I went back to buy a watermelon.
Total Miles: Scheduled – 36 Actual – 37.2
I keep thinking about the feeling I had at mile 20 of the Mardi Gras Marathon. So amazing that I got chills and almost burst into tears. I hit 20 miles at just under 2 hours 56 minutes on the clock (well, my clock). I knew 20 miles in 3 hours flat was a 9:00 pace. I knew I was comfortably under my goal pace of 9:00-9:10. I knew I was going to finish in under 4 hours. I knew I was going to meet my perfect day goal. And I did. I think it was a better feeling at mile 20 than crossing the finish line. That feeling is what I want crossing the finish line at Chicago.
Sunday – yoga class, plus calf raises. I was going to walk to the gym, but it looked like it was going to storm. Well, it didn't storm. Oh well. My legs felt fine, so maybe I did not need the walk.
Monday – 5.2 mile run, plus abs, lower back exercises, and lunges. I thought I was flying along in the first mile and then looked at Rhody G. It was my slowest mile running by myself in a long time. Oops. It could have been starting out dehydrated or the collective marathon I ran on Friday and Saturday, even though I still didn't feel sore. I brought my pace down into my usual range by the end, so all was good. The kicker of the day is that it was humid in the morning but turned sunny, dry, and pleasant later in the day. That's living in New England for you.
Tuesday – 5.5 mile run. It felt so much better than Monday because it was cool and dry. Perfect running weather. A taste of fall. Picked up the pace and flew along (for real this time) to Brown University and back.
Wednesday – 5.2 mile run, plus upper body exercises and squats, plus 3/4 mile run-walk home from the gym. Disliked that I didn't really need to bring my sunglasses because the sun wasn't very high, even when I came home from the gym. Did some planks in the evening.
Thursday – Rest day. Extra sleeeeeeeep.
Friday – 13.1 mile run. Swapped my long run with the 8 mile pace run so that I could run along the Rock N Roll Providence route with a running buddy. It went well until the last .2 mile where I got a side stitch so bad that I was almost doubled over. I can't remember the last time I got a side stitch like that. I'm pretty sure it was my breathing. With so little distance to go, I just sucked it up and dealt with it. My running buddy redeemed herself after falling short of her goal at Rock N Roll Providence. It was fun to run through downtown Providence while other people were on their way to work. Finishing in sight of the Rhode Island State House? Always nice.
Saturday – 8.2 mile pace run. Sucky, sucky, and more sucky. One of the worst runs I've had in a long time. Took 3 walk breaks (one for another cramp, this time below my ribs, and two because I just wasn't feeling it). Very humid. Not counting the walk breaks, I was only a few seconds off from my marathon goal pace. My splits were all over the place. I went too fast in the first 1.5 miles but felt OK. And the cramp struck and the wheels fell off. So I kinda decided that this might not be a pace run. Sucky runs happen. I'm not going to worry about it. I was extremely pleased to get a watermelon sample at the farmers market when I finished my run. It was so tasty that I went back to buy a watermelon.
Total Miles: Scheduled – 36 Actual – 37.2
Saturday, August 20, 2011
Marathon Training Week 11
My training plan for the week was cross-train, run 5, 8, and 5 miles, rest, 8 mile run, and 18 mile long run. Welcome to my highest mileage week of this training cycle.
Sunday – easy 30 minutes on the bike at the gym
Monday – 5.2 mile run, plus abs, lower back, and calf raises. Got to try out my new reflective vest. The run was slow. My legs just would not go any faster. That was OK with me. A slow done run is still better than no run. At least there were no "suck it up, cupcake" moments. Could have been not enough sleep, not enough food on Sunday, dehydration, wearing a hat, humidity, rain, or the 25 total miles I ran on Friday and Saturday. Or a combo of any and all of those things. Did some lunges in the evening.
Tuesday – 8.2 mile run up, down, and around the East Side of Providence. Went through a new area around Brown University. Still kinda slow, but was able to push a little bit towards the end. Did some planks in the evening.
Wednesday – 5.2 mile run, plus upper body exercises and squats at the gym, plus 3/4 mile run-walk home from the gym. Back to my usual running pace. Grab your running shoes. It's on.
Thursday – Rest day. Good. I was feeling extra tired this week. And extra hungry.
Friday – 8.2 mile run up, down, and around the East Side of Providence, Brown University and Benefit Street. Such a pretty run. Humid. Glad I brought 3 bottles of water in my Fuelbelt instead of just 2. Finished 2 1/2 bottles during the run.
Saturday – 18.2 mile run. Alone. Without the iPod. Not too hot or sunny but very humid. Ran into a running buddy around mile 9. Bathroom break at mile 11. I hadn't realized that my skirt was already completely drenched to the point where I could have wrung it out. Ran out of water by mile 12 but was within a half mile of my car where I had ice and more water waiting for me. Filled up my bottles, ate a few pretzels, and headed back out for another 5.5 miles. Those last miles were hard. Very hard. My quads were hurting. My lungs felt heavy. I was soaked. I had held a pretty consistent pace until slowing down a little bit in the last few miles. As much as I like running without music, my iPod would have really helped. I either need to run with running buddies or run with my iPod for my 20 milers. One thing that helped was having Dark Horses by Switchfoot running through my head (born for the sunrise, we'll survive the pain). Then my thought cycle went on a loop with "survive the pain, yes I can." Maybe it was the wall? I dunno. I seriously wanted to cry at the end when I had to keep going beyond my car another .35 mile and double back. But I did it. It was good practice for running on tired legs and convincing my legs that my brain is in control and yes, I can do this. Yay. Go me.
Total Miles: Scheduled – 44 Actual – 45
Highest mileage week on the books. 4 weeks to taper. Wait, what?? For real?? Also, I realized that both my marathon and (recent) half marathon PRs qualify me for Corral C at the Chicago Marathon. I am fully taking advantage of that 59 second leeway on both accounts ;-)
Sunday – easy 30 minutes on the bike at the gym
Monday – 5.2 mile run, plus abs, lower back, and calf raises. Got to try out my new reflective vest. The run was slow. My legs just would not go any faster. That was OK with me. A slow done run is still better than no run. At least there were no "suck it up, cupcake" moments. Could have been not enough sleep, not enough food on Sunday, dehydration, wearing a hat, humidity, rain, or the 25 total miles I ran on Friday and Saturday. Or a combo of any and all of those things. Did some lunges in the evening.
Tuesday – 8.2 mile run up, down, and around the East Side of Providence. Went through a new area around Brown University. Still kinda slow, but was able to push a little bit towards the end. Did some planks in the evening.
Wednesday – 5.2 mile run, plus upper body exercises and squats at the gym, plus 3/4 mile run-walk home from the gym. Back to my usual running pace. Grab your running shoes. It's on.
Thursday – Rest day. Good. I was feeling extra tired this week. And extra hungry.
Friday – 8.2 mile run up, down, and around the East Side of Providence, Brown University and Benefit Street. Such a pretty run. Humid. Glad I brought 3 bottles of water in my Fuelbelt instead of just 2. Finished 2 1/2 bottles during the run.
Saturday – 18.2 mile run. Alone. Without the iPod. Not too hot or sunny but very humid. Ran into a running buddy around mile 9. Bathroom break at mile 11. I hadn't realized that my skirt was already completely drenched to the point where I could have wrung it out. Ran out of water by mile 12 but was within a half mile of my car where I had ice and more water waiting for me. Filled up my bottles, ate a few pretzels, and headed back out for another 5.5 miles. Those last miles were hard. Very hard. My quads were hurting. My lungs felt heavy. I was soaked. I had held a pretty consistent pace until slowing down a little bit in the last few miles. As much as I like running without music, my iPod would have really helped. I either need to run with running buddies or run with my iPod for my 20 milers. One thing that helped was having Dark Horses by Switchfoot running through my head (born for the sunrise, we'll survive the pain). Then my thought cycle went on a loop with "survive the pain, yes I can." Maybe it was the wall? I dunno. I seriously wanted to cry at the end when I had to keep going beyond my car another .35 mile and double back. But I did it. It was good practice for running on tired legs and convincing my legs that my brain is in control and yes, I can do this. Yay. Go me.
Total Miles: Scheduled – 44 Actual – 45
Highest mileage week on the books. 4 weeks to taper. Wait, what?? For real?? Also, I realized that both my marathon and (recent) half marathon PRs qualify me for Corral C at the Chicago Marathon. I am fully taking advantage of that 59 second leeway on both accounts ;-)
Saturday, August 13, 2011
Marathon Training Week 10
My training plan for the week was cross-train, run 4, 8, and 4 miles, rest, 8 mile pace run, and 17 mile long run. Ramp it up again.
I was on vacation in Vermont but still did most of my running and strength training. That meant running up and down mountains. Not hills. Mountains. I brought my exercise ball, foam roller, and yoga mat with me. I planned on doing some strength training but not as much as usual, in part because of recovering from Rock N Roll Providence and in part because of limited equipment. I was pleasantly surprised that Comcast has much better on demand exercise programs than Cox.
Sunday – Rock N Roll Providence Half Marathon, although I counted this for last week and not this week. In spite of being hilly and rainy, it went splendidly well. I set a new PR and successfully tested my marathon goal pace.
Monday – 4 mile recovery run. In Vermont. It was sloooooow and somewhat painful. Almost 600 feet of uphills. I am not sure what I was thinking. Didn’t really do a good job of listening to my body. Hot date with the foam roller later in the day.
Tuesday – 4.2 mile run. First down the mountain then up the mountain. The mountain is a series of 7 tiered hills with about 700 feet of vertical elevation. My right quad hurt on the way down but felt better on the way up. I still went pretty slow. It was good practice for running on tired legs. We’ll see about my calves later. They tend to hurt when I run in Vermont. Then again, I am more used to running on hills and I have my calf sleeves. More foam rolling and some abs, lower back, and pushups.
Wednesday – yoga on demand, plus planks and lunges. My quads were still sore from the half marathon and not properly recovering, so I thought an active rest day was in order. My calves were a little tight from running up and down hills, but less so than usual.
Thursday – 7.75 mile hike on part of the Long Trail/Appalachian Trail and another hiking trail. Up and down 2000 vertical feet. Perfect hiking weather. I took Rhody G because I wanted elevation data. It was useful to compare distance against a map. A hike is not equivalent to a run, but I'll take it. It took 4 hours 35 minutes, plus a couple of stops to look around and have snacks.
Friday – 8.2 mile pace run. Still in Vermont. Nailed it! The most challenging part of this run? Finding 8 miles of relatively flat roads in Vermont. I knew where there was a road that was mostly flat. When it got hilly, I turned around. The weather was perfect. 60, sunny, not humid. Lovely.
Saturday – 17.25 mile run. Ran with running buddies at various paces. Slower than usual, but I needed it this week. An extended half marathon recovery week, because I wasn't very good at listening to my body earlier in the week. Running buddies make runs better. I am sore, but it's all par for the course.
Total Miles: Scheduled – 41 Actual – 41.4 (with hike) 33.65 (without hike)
I was on vacation in Vermont but still did most of my running and strength training. That meant running up and down mountains. Not hills. Mountains. I brought my exercise ball, foam roller, and yoga mat with me. I planned on doing some strength training but not as much as usual, in part because of recovering from Rock N Roll Providence and in part because of limited equipment. I was pleasantly surprised that Comcast has much better on demand exercise programs than Cox.
Sunday – Rock N Roll Providence Half Marathon, although I counted this for last week and not this week. In spite of being hilly and rainy, it went splendidly well. I set a new PR and successfully tested my marathon goal pace.
Monday – 4 mile recovery run. In Vermont. It was sloooooow and somewhat painful. Almost 600 feet of uphills. I am not sure what I was thinking. Didn’t really do a good job of listening to my body. Hot date with the foam roller later in the day.
Tuesday – 4.2 mile run. First down the mountain then up the mountain. The mountain is a series of 7 tiered hills with about 700 feet of vertical elevation. My right quad hurt on the way down but felt better on the way up. I still went pretty slow. It was good practice for running on tired legs. We’ll see about my calves later. They tend to hurt when I run in Vermont. Then again, I am more used to running on hills and I have my calf sleeves. More foam rolling and some abs, lower back, and pushups.
Wednesday – yoga on demand, plus planks and lunges. My quads were still sore from the half marathon and not properly recovering, so I thought an active rest day was in order. My calves were a little tight from running up and down hills, but less so than usual.
Thursday – 7.75 mile hike on part of the Long Trail/Appalachian Trail and another hiking trail. Up and down 2000 vertical feet. Perfect hiking weather. I took Rhody G because I wanted elevation data. It was useful to compare distance against a map. A hike is not equivalent to a run, but I'll take it. It took 4 hours 35 minutes, plus a couple of stops to look around and have snacks.
Friday – 8.2 mile pace run. Still in Vermont. Nailed it! The most challenging part of this run? Finding 8 miles of relatively flat roads in Vermont. I knew where there was a road that was mostly flat. When it got hilly, I turned around. The weather was perfect. 60, sunny, not humid. Lovely.
Saturday – 17.25 mile run. Ran with running buddies at various paces. Slower than usual, but I needed it this week. An extended half marathon recovery week, because I wasn't very good at listening to my body earlier in the week. Running buddies make runs better. I am sore, but it's all par for the course.
Total Miles: Scheduled – 41 Actual – 41.4 (with hike) 33.65 (without hike)
Sunday, August 7, 2011
Marathon Training: Halfway Update
I have made it halfway through my 18-week training plan for the Chicago Marathon. Marathon training plans always seem like they will take forever. And then you move along, do your workouts, look around one day, and wonder how you got so far along.
I decided at the beginning of my training cycle that my marathon goal is 3:35. That is my qualifying time for the Gansett Marathon in 2012 and the Boston Marathon in 2013. 3:35 flat. No 3:35:11 or 3:35:31 or 3:35:59. 3:35:00 or under. That means 26.2 miles at an average of 8:12 per mile. So I'm training with 8:00 as my marathon goal pace. If I could pull that off, that has me finish at just under 3:30.
Say what? That sounds like crazy talk.
Maybe it is. On the one hand, I am asking for a big improvement. I need to knock off over 20 minutes from my marathon PR. I have a lofty goal that I honestly do not know if I can meet. On the other hand, I am doing as much as I can to set myself up for potential success. I have 8:00 in the back of my head on all of my runs. My pace easily falls in the 8s. On every run of all distances. Usually 8:20-8:35 but sometimes lower. I can go sub-8 on pace runs and on demand on non-pace runs. My super easy pace on my last run before Rock N Roll Providence? 8:40. Well, when did that happen?
What I am doing differently for Chicago:
1. Run farther - I stepped up from Hal Higdon's Novice 1 to Intermediate 1 plan. About 100 miles more, 1 less rest day, 1 more running day, plus pace runs 2 out of every 3 weeks.
2. Run faster - I didn't have a terribly accurate sense of pace until I got my Garmin in early June. I still think I am running faster than I used to, though. That's without accounting for the heat and humidity. Once I learned how to deal with it, the heat and humidity didn't really have a huge impact on me anymore. I ran my fastest ever non-race long run during a heat wave. It takes me less time to finish my runs. The only downside is that my running buddies don't run at the same pace as me, so I can't run with them as much. Sad face.
3. Got a Garmin - I was one run into my training cycle when my early anniversary gift appeared on my doorstep. Rhody G is more accurate and so much more useful than Nike+. Customizable screens show the data I want. I learned how to use average pace to run negative splits. If my average pace starts decreasing, I am running faster.
4. Strength training - After completely neglecting strength training in my last 2 training cycles, I added about 25-30 minutes twice a week and a couple of shorter sessions of just 1 exercise (pushups, planks, etc). My aim is to hit the major body parts over the course of a week. My main focus is running, so I keep the strength training moderate. 75% of the time, all I need are a yoga mat, exercise ball, and me.
5. Yoga - My cross-training activity most weeks. My gym has a good instructor who leads a pretty athletic class. Improved strength and flexibility? Yes please.
6. Drastically cut alcohol - I went from having wine/beer most nights to only on Saturdays. Bonus points for sleeping better and being more hydrated.
7. Eating - Holy moly, am I hungry. It takes a lot of food to fuel all those miles. If I am hungry, I eat. I have less desire to eat junk because junk does not lead to good runs. Although I am not above junk. Everything in moderation.
8. No music - It helps me pay attention to my running and my body. Also gives me practice at mental skills. After running without it for several weeks, I realized that I was using music as a crutch. If I am going after a BQ/GQ, then I have to get there without crutches. Except Rhody G ... I guess it's a replacement for my iPod.
9. Planned races - I ran a 10K and a half marathon, which fit perfectly into my training plan. You don't want to do too many races during a training cycle, but you can test out your game-day strategy. The 10K taught me how to use the Garmin in a race. The half marathon was a test of my marathon goal pace. Came pretty darn close to marathon goal pace on a fairly hilly course under less than optimal weather conditions.
10. Got compression sleeves - They are like hugs from angels for your lower legs. I wear them for at least a few hours a day and usually overnight. They seem to help with recovery and at preventing the shin issues that sporadically bother me. And they just feel good. Really good. I don't run with them, but I could if I wanted to.
When you change multiple things, it is impossible to pinpoint which of the changes makes the difference. I am not doing a very well-controlled experiment. Oh well. I'll keep running my experiment of one anyway.
63 days til Chicago!!
I decided at the beginning of my training cycle that my marathon goal is 3:35. That is my qualifying time for the Gansett Marathon in 2012 and the Boston Marathon in 2013. 3:35 flat. No 3:35:11 or 3:35:31 or 3:35:59. 3:35:00 or under. That means 26.2 miles at an average of 8:12 per mile. So I'm training with 8:00 as my marathon goal pace. If I could pull that off, that has me finish at just under 3:30.
Say what? That sounds like crazy talk.
Maybe it is. On the one hand, I am asking for a big improvement. I need to knock off over 20 minutes from my marathon PR. I have a lofty goal that I honestly do not know if I can meet. On the other hand, I am doing as much as I can to set myself up for potential success. I have 8:00 in the back of my head on all of my runs. My pace easily falls in the 8s. On every run of all distances. Usually 8:20-8:35 but sometimes lower. I can go sub-8 on pace runs and on demand on non-pace runs. My super easy pace on my last run before Rock N Roll Providence? 8:40. Well, when did that happen?
What I am doing differently for Chicago:
1. Run farther - I stepped up from Hal Higdon's Novice 1 to Intermediate 1 plan. About 100 miles more, 1 less rest day, 1 more running day, plus pace runs 2 out of every 3 weeks.
2. Run faster - I didn't have a terribly accurate sense of pace until I got my Garmin in early June. I still think I am running faster than I used to, though. That's without accounting for the heat and humidity. Once I learned how to deal with it, the heat and humidity didn't really have a huge impact on me anymore. I ran my fastest ever non-race long run during a heat wave. It takes me less time to finish my runs. The only downside is that my running buddies don't run at the same pace as me, so I can't run with them as much. Sad face.
3. Got a Garmin - I was one run into my training cycle when my early anniversary gift appeared on my doorstep. Rhody G is more accurate and so much more useful than Nike+. Customizable screens show the data I want. I learned how to use average pace to run negative splits. If my average pace starts decreasing, I am running faster.
4. Strength training - After completely neglecting strength training in my last 2 training cycles, I added about 25-30 minutes twice a week and a couple of shorter sessions of just 1 exercise (pushups, planks, etc). My aim is to hit the major body parts over the course of a week. My main focus is running, so I keep the strength training moderate. 75% of the time, all I need are a yoga mat, exercise ball, and me.
5. Yoga - My cross-training activity most weeks. My gym has a good instructor who leads a pretty athletic class. Improved strength and flexibility? Yes please.
6. Drastically cut alcohol - I went from having wine/beer most nights to only on Saturdays. Bonus points for sleeping better and being more hydrated.
7. Eating - Holy moly, am I hungry. It takes a lot of food to fuel all those miles. If I am hungry, I eat. I have less desire to eat junk because junk does not lead to good runs. Although I am not above junk. Everything in moderation.
8. No music - It helps me pay attention to my running and my body. Also gives me practice at mental skills. After running without it for several weeks, I realized that I was using music as a crutch. If I am going after a BQ/GQ, then I have to get there without crutches. Except Rhody G ... I guess it's a replacement for my iPod.
9. Planned races - I ran a 10K and a half marathon, which fit perfectly into my training plan. You don't want to do too many races during a training cycle, but you can test out your game-day strategy. The 10K taught me how to use the Garmin in a race. The half marathon was a test of my marathon goal pace. Came pretty darn close to marathon goal pace on a fairly hilly course under less than optimal weather conditions.
10. Got compression sleeves - They are like hugs from angels for your lower legs. I wear them for at least a few hours a day and usually overnight. They seem to help with recovery and at preventing the shin issues that sporadically bother me. And they just feel good. Really good. I don't run with them, but I could if I wanted to.
When you change multiple things, it is impossible to pinpoint which of the changes makes the difference. I am not doing a very well-controlled experiment. Oh well. I'll keep running my experiment of one anyway.
63 days til Chicago!!
Marathon Training Week 9
My training plan for the week was cross-train, run 4, 5, and 4 miles, rest, 7 mile pace run, and 11 mile long run. Or cross-train, run 4, 5, 4, rest, rest, and half marathon race according to the new version of Hal Higdon's Intermediate I. Stepback week #3. Dial down the mileage and dial down the strength training. I had to make some changes this week and next because Rock N Roll Providence is on Sunday and doesn't line up with my usual Saturday long run. So I planned to cross-train, run 4, 5, and 4 miles, rest, run 4 miles, rest or cross-train, and half marathon race on Sunday. And I'll "count" Rock N Roll for this week instead of next week.
Sunday - yoga class, plus about 25 minutes walking to and from the gym, plus calf raises.
Monday - 4.2 mile run, plus lower back, abs, and pushups. Tried out new running shoes. My Saucony Guide 3s have been discontinued and replaced by the Guide 4s. The cushioning felt weird when I tried them at the store, but they were fine on an actual run.
Tuesday - 5.2 mile run, the first 4 miles or so with my mother-in-law. Nice and easy, then dropped down to marathon goal pace for the last mile. Did some planks in the evening. New record of 4:21!!
Wednesday - 4.3 mile run that ended at the gym, plus upper body exercises and squats (one less set than usual), plus 3/4 mile run-walk home from the gym. Cool, dry, and comfortable, so I went down to marathon goal pace. It was a test for Rock N Roll Providence. Still not sure about my race day strategy, though. It depends on what Mother Nature throws Providence on Sunday morning.
Thursday - Rest day. Why is it that I feel more tired on days when I get more sleep? I have less coffee on rest days, so maybe that is part of it.
Friday - 4.6 mile run on some of the Rock N Roll Providence hills. Promised myself that I would run easy and not look at Rhody G. Made it 4 miles before I peeked. My intentionally-holding-back-super-easy pace? 8:40. I have enough alerts set up on Rhody G that I have a rough idea of pace even without looking. But still. That's pretty fast for an easy run.
Saturday - Rest day, unless you count walking around the race expo as cross-training.
Sunday - 13.1 mile race. Rock N Roll Providence Half Marathon. Recap coming later. Unofficially finished in 1:45:50 on a hilly course in the rain. I rocked it!!! Now all I have to do is hold that pace for twice as long ;-)
Total Miles: Scheduled - 26.1 or 30.1 or 31 (depending on the plan), Actual - 31.4
Halfway done!!
Sunday - yoga class, plus about 25 minutes walking to and from the gym, plus calf raises.
Monday - 4.2 mile run, plus lower back, abs, and pushups. Tried out new running shoes. My Saucony Guide 3s have been discontinued and replaced by the Guide 4s. The cushioning felt weird when I tried them at the store, but they were fine on an actual run.
Tuesday - 5.2 mile run, the first 4 miles or so with my mother-in-law. Nice and easy, then dropped down to marathon goal pace for the last mile. Did some planks in the evening. New record of 4:21!!
Wednesday - 4.3 mile run that ended at the gym, plus upper body exercises and squats (one less set than usual), plus 3/4 mile run-walk home from the gym. Cool, dry, and comfortable, so I went down to marathon goal pace. It was a test for Rock N Roll Providence. Still not sure about my race day strategy, though. It depends on what Mother Nature throws Providence on Sunday morning.
Thursday - Rest day. Why is it that I feel more tired on days when I get more sleep? I have less coffee on rest days, so maybe that is part of it.
Friday - 4.6 mile run on some of the Rock N Roll Providence hills. Promised myself that I would run easy and not look at Rhody G. Made it 4 miles before I peeked. My intentionally-holding-back-super-easy pace? 8:40. I have enough alerts set up on Rhody G that I have a rough idea of pace even without looking. But still. That's pretty fast for an easy run.
Saturday - Rest day, unless you count walking around the race expo as cross-training.
Sunday - 13.1 mile race. Rock N Roll Providence Half Marathon. Recap coming later. Unofficially finished in 1:45:50 on a hilly course in the rain. I rocked it!!! Now all I have to do is hold that pace for twice as long ;-)
Total Miles: Scheduled - 26.1 or 30.1 or 31 (depending on the plan), Actual - 31.4
Halfway done!!
Saturday, July 30, 2011
Marathon Training Week 8
My training plan for the week was cross-train, run 4, 7, and 4 miles, rest, 7 mile run, and 15 mile long run. Not including the week of the marathon, this is my 5th highest mileage week of this training cycle.
Sunday - yoga class, plus calf raises.
Monday - 4.2 mile run in pleasantly cool temperatures, plus lunges, abs, lower back, and pushups. I was feeling kinda sluggish, so I decided to just run and not pay too much attention to pace. At first, I thought it was because I didn't get enough sleep. But then I realized that I only drank half the amount coffee that I usually drink. Coffee grinds in coffee do not make for good coffee. Less sleep or less caffeine? I don't really know. However, I ran pretty consistent splits until I kicked it in the last .2 mile. Also, when did my comfortable easy not-paying-attention-to-pace pace get to where it is???
Tuesday - 7.4 mile run along the water in Narragansett. I didn't get home til way past my bedtime on Monday night, so I forewent my usual morning run in favor of getting enough sleep. I can't remember the last time I ran in the evening. It went OK. The change of scenery was nice. I really miss living near Narragansett.
Wednesday - 4.2 mile run. Another evening run because I decided enough sleep > running. Ran after work, cooled down, drove 45 minutes, and stopped at the gym to do some upper body exercises, squats, and planks. After all that, my arms were jelly. And so ends my brief return to evening workouts. Morning workouts are better for a whole host of reasons. The weather is cooler. It is easier to cross streets because fewer people are out. The gym is less crowded. I am more motivated, less tired, and can concentrate better.
Thursday - Rest day. And my wedding anniversary :-)
Friday - 7.1 mile run. Not too hot but very humid. Nice and easy. I'm getting the hang of the clip-on Fuelbelt bottle, but it's still annoying and difficult to manage. Also, wine the night before slows me down the next day. It could have been the humidity, or the wine, or both. I can't control the humidity, but I can control what I choose to drink. I think it was a smart move to limit alcohol to Saturdays during this training cycle.
Saturday - 15.2 mile run. Still alone. Still with no music. Early before it got too hot. It was sweaty but surprisingly pleasant. I chatted with some other runners who I ran with for a few minutes. I came across a just-opened and just-cleaned bathroom in a park (soap! running water!) at mile 9. I would like to thank the gentleman on a bike who congratulated me on my pace. Great way to help me kick in the last mile. I tested out running with Gatorade. It was fine, but I think I'll stick to mostly water.
Total Miles: Scheduled - 37, Actual - 38.1
Since I won't be running tomorrow, my July mileage total is done. 154 miles. That is my first month over 150 miles and my highest monthly mileage ever.
Sunday - yoga class, plus calf raises.
Monday - 4.2 mile run in pleasantly cool temperatures, plus lunges, abs, lower back, and pushups. I was feeling kinda sluggish, so I decided to just run and not pay too much attention to pace. At first, I thought it was because I didn't get enough sleep. But then I realized that I only drank half the amount coffee that I usually drink. Coffee grinds in coffee do not make for good coffee. Less sleep or less caffeine? I don't really know. However, I ran pretty consistent splits until I kicked it in the last .2 mile. Also, when did my comfortable easy not-paying-attention-to-pace pace get to where it is???
Tuesday - 7.4 mile run along the water in Narragansett. I didn't get home til way past my bedtime on Monday night, so I forewent my usual morning run in favor of getting enough sleep. I can't remember the last time I ran in the evening. It went OK. The change of scenery was nice. I really miss living near Narragansett.
Wednesday - 4.2 mile run. Another evening run because I decided enough sleep > running. Ran after work, cooled down, drove 45 minutes, and stopped at the gym to do some upper body exercises, squats, and planks. After all that, my arms were jelly. And so ends my brief return to evening workouts. Morning workouts are better for a whole host of reasons. The weather is cooler. It is easier to cross streets because fewer people are out. The gym is less crowded. I am more motivated, less tired, and can concentrate better.
Thursday - Rest day. And my wedding anniversary :-)
Friday - 7.1 mile run. Not too hot but very humid. Nice and easy. I'm getting the hang of the clip-on Fuelbelt bottle, but it's still annoying and difficult to manage. Also, wine the night before slows me down the next day. It could have been the humidity, or the wine, or both. I can't control the humidity, but I can control what I choose to drink. I think it was a smart move to limit alcohol to Saturdays during this training cycle.
Saturday - 15.2 mile run. Still alone. Still with no music. Early before it got too hot. It was sweaty but surprisingly pleasant. I chatted with some other runners who I ran with for a few minutes. I came across a just-opened and just-cleaned bathroom in a park (soap! running water!) at mile 9. I would like to thank the gentleman on a bike who congratulated me on my pace. Great way to help me kick in the last mile. I tested out running with Gatorade. It was fine, but I think I'll stick to mostly water.
Total Miles: Scheduled - 37, Actual - 38.1
Since I won't be running tomorrow, my July mileage total is done. 154 miles. That is my first month over 150 miles and my highest monthly mileage ever.
Saturday, July 23, 2011
Marathon Training Week 7
My training plan for the week was cross-train, run 4, 7, and 4 miles, rest, 7 mile pace run, and 14 mile long run. Ramp it up, runner.
Sunday - yoga class, plus 25 minutes walking to and from the gym, plus calf raises.
Monday - 4.2 mile run, plus lunges, abs, and lower back. Warm and humid. Probably one of the last runs without carrying water. It's getting hot out there.
Tuesday - 7.4 mile run, most of it with my mother-in-law. Ran into running buddies, which is always nice. Dropped the pace the last 1.5 miles or so to get my average pace below 9 minutes. Warm and humid. Again. Even first thing in the morning. As much as I don't like my leaky clip-on Fuelbelt bottles, they get the job done. Definitely can't run without water this week.
Wednesday - 4.3 mile run, plus upper body exercises and squats, plus 3/4 mile run-walk back from the gym. Cooler than it's been all week. Felt kinda sluggish and tired (didn't sleep well) but ran a consistent slightly-faster-than-normal pace. I brought water because I was going to carry my water bottle anyway. Didn't really need the water, but it was nice to have. Did some planks and pushups in the evening.
Thursday - Rest day. Supposed to be hot hot hot for the next few days.
Friday - 7.2 mile pace run on the treadmill, plus 3/4 mile warmup run to the gym and 3/4 mile run-walk (mostly walk) cooldown. The run was challenging but bearable. I had decided the night before that I wasn't going to attempt to run outside. It already felt like at least 80 degrees at 5:30am. Thanks but no thanks. I think I'll go to the air-conditioned gym instead. The whole point of a pace run is to get used to the effort level of running at your goal pace. There is no way I could have ran outside at my goal pace under those conditions. Normal comfortable pace, probably, but not goal pace. Also, I am officially done with Nike+. Yes, I need it for treadmill runs. But it is still eating my miles.
Saturday - 14.2 mile run. Started really early to avoid the heat. Humid but not too hot or sunny. It actually wasn't that bad, but I ran in a sports bra and skirt and brought partially frozen water bottles. The ice sloshed around for about a half hour until it melted. I started getting twinges of soreness in my quads around mile 8. Good. That is exactly what this training plan is supposed to help me get through. Stopped at my car at mile 10 to get more water. Grabbed two still frozen water bottles and a couple of ice cubes. Things of glory, especially the ice. I rubbed the ice on the back of my neck and held them in my hands until they melted. Took all of 2 minutes. The last mile was tough, but I got through it. Alone. With no music. Finished in under 2 hours. Uh, WHAT?? I thought you are supposed to slow down in the heat and humidity. But I am not slowing down, nor do I think I am pushing myself excessivly. That was my fastest long run ever. Seriously?? This stuff is epic.
Total Miles: Scheduled - 36, Actual - 37.3
Sunday - yoga class, plus 25 minutes walking to and from the gym, plus calf raises.
Monday - 4.2 mile run, plus lunges, abs, and lower back. Warm and humid. Probably one of the last runs without carrying water. It's getting hot out there.
Tuesday - 7.4 mile run, most of it with my mother-in-law. Ran into running buddies, which is always nice. Dropped the pace the last 1.5 miles or so to get my average pace below 9 minutes. Warm and humid. Again. Even first thing in the morning. As much as I don't like my leaky clip-on Fuelbelt bottles, they get the job done. Definitely can't run without water this week.
Wednesday - 4.3 mile run, plus upper body exercises and squats, plus 3/4 mile run-walk back from the gym. Cooler than it's been all week. Felt kinda sluggish and tired (didn't sleep well) but ran a consistent slightly-faster-than-normal pace. I brought water because I was going to carry my water bottle anyway. Didn't really need the water, but it was nice to have. Did some planks and pushups in the evening.
Thursday - Rest day. Supposed to be hot hot hot for the next few days.
Friday - 7.2 mile pace run on the treadmill, plus 3/4 mile warmup run to the gym and 3/4 mile run-walk (mostly walk) cooldown. The run was challenging but bearable. I had decided the night before that I wasn't going to attempt to run outside. It already felt like at least 80 degrees at 5:30am. Thanks but no thanks. I think I'll go to the air-conditioned gym instead. The whole point of a pace run is to get used to the effort level of running at your goal pace. There is no way I could have ran outside at my goal pace under those conditions. Normal comfortable pace, probably, but not goal pace. Also, I am officially done with Nike+. Yes, I need it for treadmill runs. But it is still eating my miles.
Saturday - 14.2 mile run. Started really early to avoid the heat. Humid but not too hot or sunny. It actually wasn't that bad, but I ran in a sports bra and skirt and brought partially frozen water bottles. The ice sloshed around for about a half hour until it melted. I started getting twinges of soreness in my quads around mile 8. Good. That is exactly what this training plan is supposed to help me get through. Stopped at my car at mile 10 to get more water. Grabbed two still frozen water bottles and a couple of ice cubes. Things of glory, especially the ice. I rubbed the ice on the back of my neck and held them in my hands until they melted. Took all of 2 minutes. The last mile was tough, but I got through it. Alone. With no music. Finished in under 2 hours. Uh, WHAT?? I thought you are supposed to slow down in the heat and humidity. But I am not slowing down, nor do I think I am pushing myself excessivly. That was my fastest long run ever. Seriously?? This stuff is epic.
Total Miles: Scheduled - 36, Actual - 37.3
Subscribe to:
Posts (Atom)