This morning was brutal. It was long run day and I had a goal of 14.5 miles in 2.5 hours. Pretty aggressive considering my half marathon was 2 hours and 21 minutes at 13.1 miles. Long story short, I started off slow, but didn't exactly finish strong. I did finish, but it hurt..... a lot.
Whenever I have a sucky long run I learn things. This morning was no exception. The first thing I learned this morning was, no more long run days the day after tempo training. I ran three 10 minute splits yesterday with an average pace of 9:07/mile. That's fast for me and I have the achy piriformis muscle today to prove it (that's deep butt tissue pain for the uninitiated - way down in there where your sits bones are). The second thing I learned is that it's a whole lot different running a half marathon at the end of a nice, low mileage taper week. I already had 15 miles running and 9 miles on the bike going into the run this morning. Ouch!
The third thing was a reminder about fuel. I kept my carbs up this week, but dropped my calories. Bad idea. While you can't bank time in a race, you can bank calories for the long run at the end of the week. Ugh! Back to more work on the meal planning. I'll get the hang of this eventually. And while we're on the topic of fuel, the fourth thing I learned was that when you feel like falling out, it's probably best to go ahead and eat that second energy gel, even if you've never tried that brand before. Either that or just remember to look at what you're stuffing in your fuel belt and only take things you're familiar with. I am sure I would have finished a lot stronger with that extra 100 calories and electrolytes to boost my system.
On to number 5 (really number 4 since I discovered this before the gel thing, but wanted to group the fuel things together..... anywhooo.....), I need to update my running playlist. The run started well with a pump you up Kanye West tune, and then it was Lady Gaga until the 8.5 mile marker. Really, iPod? I have over 200 songs in that list and you have to "randomize" all the Gaga together??? That just plain mean.
The sixth thing I discovered is just how important wearing your Road ID is. I forgot mine this morning and didn't realize it until the 12 mile mark. I knew at that point if I headed to the house to get it I would not finish, but I was much more conservative after realizing I had no ID on me. I am going to get a basket to keep all my long run stuff in to make sure I don't forget anything critical again. That was just plain stupid on my part and could have been disastrous.
The seventh thing I learned is that the most fabulous post-long-run snack is 1% cottage cheese with strawberries on top. Oh, heaven in a bowl! Last night I was smart enough to take a cup or so of the cottage cheese and scoop it into a bowl, dump some frozen strawberries on top, sprinkle with chopped walnuts, and drizzle with agave nectar. I got salt, sugars, protein, and a lil fat, along with welcome moisture and coldness. Mmmmm, mmmmm. I will definitely do that again.
So here I sit, on the ferry to Bolivar, with a fire in my glutes and an achy right hip flexor. The run was not 2.5 hours, but 2.75 hours long, if you're still interested at this point, so my feet are enjoying a break. I'm a little tired, but I got to have Amy's Organic Mac n'Cheese with Tabasco and Old Bay on top for lunch, and Morningstar Farms mini-corndogs with Zatarain's creole mustard for a snack. Yummolicious! There is no running on my calendar for the weekend and I'm happy about that. The truth is, I miss my weights.
Mostly, I'm thinking about the run. That was only 14.5 miles and it was a killer. How am I going to finish 26.2? How do I fuel better, hydrate more efficiently, and stay on my feet even longer? Oh, I'll get there, and hopefully you'll stick with me to the finish line. Only 5 weeks to go until San Diego!
And then, there's New York......
Start slow, finish strong.
Friday, April 29, 2011
Wednesday, April 27, 2011
13.1 - Oh, the burn!
All the running calculators told me, that based on my 10K time, overall experience, and the higher temps, I should expect to finish with an average pace per mile of 11:33. It shouldn't surprise anyone that I blew that out of the water, finishing with an average pace of 10:47/mile. Although the day was hot, the sun stayed mostly behind the clouds. There was a stiff headwind most of the first half, but being an out and back course, that meant a stiff tailwind most of the second half. Nice.
Being an inaugural race, there were a few hiccups. I am not going to bash the race organizers for that. Instead, I'd like to focus on the positive things they did.
1. They kept the race small. 352 participants was a nice small group for a first half marathon.
2. They did not run out of water. Gatorade and cups, yes, but I didn't mind drinking out of the water cooler at the next to last water stop. (Then again, I slide down muddy hills for fun from time to time, so I'm cool like that.)
3. They had plenty of volunteers to: cheer me along at the water stops, hand me a much needed bottle of water at the finish line, put my medal over my head, and even take my timing chip off my ankle for me.
4. They had the Muscle Milk people at the finish line. Yum!
5. Cute shirts. Tech fabric. Well done!
So, why the post title? What's up with the burn? First, the temperatures. It was a hot race, especially at the finish. You can see how red I am in my finish line photo at the top of this post. I sweated out so much salt all over my face and neck, my husband thought I'd had a bad experience with suntan lotion somewhere along the race route. Pfew! Heat is a killer!
Second, as my Facebook friends previewed yesterday, I learned a new concept in running: chafing. All this time I've been training with no chafing whatsoever. I'd begun to think I was the exception that proved the old runner's rule, "It's not if you chafe, but when." The half marathon proved me wrong. When the gun went off I was feeling super confident in my Lululemon running skirt and cami. Even after the race, I was feeling pretty smart and fashionable, if salty. Only later, when I stepped into the shower and the water set my chest on fire, did I realize I'd fallen victim to the dreaded chafing. Apparently the top seam of my Lulu cami did not agree with those last 2 miles it never saw in training. Aquaphor is my new best friend.
Third, the calorie burn!!! I burned almost as many calories in less than 2.5 hours on Saturday as I did in over 6 hours of Oyster Racing last fall. I got to have Goode Company BBQ for lunch and eat my side of potato salad with NO guilt. Yay!
I had thought I might have a fourth burn for you, sore muscles, but apparently the training plan I was on worked the way it was supposed to. No aches, no pains, just a little bit of a scratchy throat. Kudos to Cathe Friedrich, Hal Higdon, and Team in Training!!
Many thanks to everyone who has followed my journey so far. I'm "halfway" there now, with 5.5 weeks to go until San Diego. Now that I've seen the half, the full marathon is a little more intimidating, so keep those positive thoughts coming. I need 'em!
Until next time - Start Slow, Finish Strong!
Monday, April 11, 2011
Random Thoughts on Running
Now that the miles are adding up, running is turning into a far more mental sport than I ever imagined. Short, easy runs fly by, while longer runs take concentration and focus to finish. The iPod isn't always the ticket to distract me from what I'm up against, so I've started playing some fun little mental games with myself.
At first, it was simple things, like counting the number of green cars that go by. (Those of you who knew me in my crazy 20s remember my favorite little green Beretta.) Then, it was how many people in the different carpool lines had their dogs in the car with them. Late last week, I counted the number of different types of birds I saw. I even used cadence work to focus myself, which is an all time favorite as I count the number of times my right foot hits the ground in 30 seconds (it should be about 45 times).
So today, I was tired of counting. Thinking I'd be a little more creative, I decided to "eat up the miles". I was Ms. PacMan. The whole wocka-wocka soundtrack was playing in my head as I replaced the dots in the original game with the lines in the sidewalk. Whenever I had to cross an intersection with no lines in the sidewalk, it was like when I got a power pill and I raced across the street in invincible mode! Silly, I know, and I didn't really do it for the whole 6 miles, but whenever I needed a little pick-me-up, it worked.
It made me laugh a little on the way home tonight as I realized, running wildly through intersections in my neighborhood is probably more like Frogger than Ms. PacMan. We have terribly aggressive drivers who, unfortunately, are hostile toward joggers. I've come very close to being hit more times than I care to count. And don't get me started on blocking the crosswalk (rude, rude, RUDE!). Oh, let's not forget splashing runners when you practically have to drive up onto the curb to hit that puddle. Ugh. Whenever bad driving happens, I just ignore it, shake my head, and move on. No use adding fuel to that fire.
Will I be Ms. PacMan again on Friday for my long run? I don't know, but you'll be sure to hear about it. The last long run before the half is on deck at 12 miles and I am gearing up for the carb loading.
Start Slow, Finish Strong.
At first, it was simple things, like counting the number of green cars that go by. (Those of you who knew me in my crazy 20s remember my favorite little green Beretta.) Then, it was how many people in the different carpool lines had their dogs in the car with them. Late last week, I counted the number of different types of birds I saw. I even used cadence work to focus myself, which is an all time favorite as I count the number of times my right foot hits the ground in 30 seconds (it should be about 45 times).
So today, I was tired of counting. Thinking I'd be a little more creative, I decided to "eat up the miles". I was Ms. PacMan. The whole wocka-wocka soundtrack was playing in my head as I replaced the dots in the original game with the lines in the sidewalk. Whenever I had to cross an intersection with no lines in the sidewalk, it was like when I got a power pill and I raced across the street in invincible mode! Silly, I know, and I didn't really do it for the whole 6 miles, but whenever I needed a little pick-me-up, it worked.
It made me laugh a little on the way home tonight as I realized, running wildly through intersections in my neighborhood is probably more like Frogger than Ms. PacMan. We have terribly aggressive drivers who, unfortunately, are hostile toward joggers. I've come very close to being hit more times than I care to count. And don't get me started on blocking the crosswalk (rude, rude, RUDE!). Oh, let's not forget splashing runners when you practically have to drive up onto the curb to hit that puddle. Ugh. Whenever bad driving happens, I just ignore it, shake my head, and move on. No use adding fuel to that fire.
Will I be Ms. PacMan again on Friday for my long run? I don't know, but you'll be sure to hear about it. The last long run before the half is on deck at 12 miles and I am gearing up for the carb loading.
Start Slow, Finish Strong.
Saturday, April 9, 2011
2 Weeks Until the Half!
In just 2 weeks, I will lace up and run in my first half marathon. The wonderful people with Run Over Cancer are hosting their inaugural half marathon in good old Cypress, Texas and I will be there bright and early to run. Run Over Cancer raises money for cancer patients in need of assistance during their treatment. They are just starting out and are ready for the challenge of fundraising for their cause.
This week's long run was yesterday morning. I went out just about the same time the gun will go off for the half marathon. Training for race day conditions is important; to help me know what I'm getting into. My plan of attack was to have a water and Gu break at the 5.5 mile mark, a pit stop at 7.5 miles, and then finish out the rest of 11 miles. I finished, at 2:05, and promptly needed to lie down. Wondering why the bonk after last week's 10.5 miler was such a pleasant experience, I went back over my meal plan for the week. Whoops! I forgot the carbs again. Now that I know what happens when you try to combine low carb with running, that will be taken care of. Oatmeal, bread, pasta - what a wonderful world has opened up to me again!!
Also this week, I logged a total of 35 miles. Okay, so 3 of those miles were logged taking the dog for a brisk walk, but they still count, right? That tops my previous record week by 7 miles. Wow!
In other news, I am appreciating running with a fuel belt. No more hiding a bottle of water and some Shot Bloks in the bushes. Now I carry it right with me. I have discovered that, while I like running in tanks or singlets, I have strange tan lines from my iPod and BodyBugg. My running shoes have 230 miles on them so far this year, and I think it's about time to get a new pair and start breaking them in. And speaking of Shot Bloks, I have discovered that while I prefer them to Gu, it is just easier to suck down a Gu than to chew up a Blok. Hmmm, the things you never thought you'd know...
For those of you who have been following me as I train for my full marathon, I am still fundraising for the Leukemia and Lymphoma Society. The Hippity ROC half marathon just happens to be at the perfect point in my training for me to run the half marathon distance. Since it's always good practice to be in a few races, I took advantage of the schedule to lace up and raise even more money to fight cancer. In case you hadn't guessed, I really, really, really don't like cancer.
It is such a terrible disease, and it brings pain, misery and fear to thousands of people every year. While lots of people win the fight, not everyone can. By raising money for both research and patient support, we can help those in need right now as well as supporting new treatment methods for the patients of the future. Neither of those is more important than the other.
I've gotten a few questions, so I did want to clear one thing up about my fundraising. Team in Training is not paying for my trip to San Diego. I am making my own travel and hotel arrangements and paying for that personally. So every dollar you donate to my fundraising efforts goes to LLS, not to me.
Thanks to everyone for your support as I race to fight cancer. Whether you've contributed to my fundraising, or sent a prayer or positive energy my way, I appreciate it all!!
This week's long run was yesterday morning. I went out just about the same time the gun will go off for the half marathon. Training for race day conditions is important; to help me know what I'm getting into. My plan of attack was to have a water and Gu break at the 5.5 mile mark, a pit stop at 7.5 miles, and then finish out the rest of 11 miles. I finished, at 2:05, and promptly needed to lie down. Wondering why the bonk after last week's 10.5 miler was such a pleasant experience, I went back over my meal plan for the week. Whoops! I forgot the carbs again. Now that I know what happens when you try to combine low carb with running, that will be taken care of. Oatmeal, bread, pasta - what a wonderful world has opened up to me again!!
Also this week, I logged a total of 35 miles. Okay, so 3 of those miles were logged taking the dog for a brisk walk, but they still count, right? That tops my previous record week by 7 miles. Wow!
In other news, I am appreciating running with a fuel belt. No more hiding a bottle of water and some Shot Bloks in the bushes. Now I carry it right with me. I have discovered that, while I like running in tanks or singlets, I have strange tan lines from my iPod and BodyBugg. My running shoes have 230 miles on them so far this year, and I think it's about time to get a new pair and start breaking them in. And speaking of Shot Bloks, I have discovered that while I prefer them to Gu, it is just easier to suck down a Gu than to chew up a Blok. Hmmm, the things you never thought you'd know...
For those of you who have been following me as I train for my full marathon, I am still fundraising for the Leukemia and Lymphoma Society. The Hippity ROC half marathon just happens to be at the perfect point in my training for me to run the half marathon distance. Since it's always good practice to be in a few races, I took advantage of the schedule to lace up and raise even more money to fight cancer. In case you hadn't guessed, I really, really, really don't like cancer.
It is such a terrible disease, and it brings pain, misery and fear to thousands of people every year. While lots of people win the fight, not everyone can. By raising money for both research and patient support, we can help those in need right now as well as supporting new treatment methods for the patients of the future. Neither of those is more important than the other.
I've gotten a few questions, so I did want to clear one thing up about my fundraising. Team in Training is not paying for my trip to San Diego. I am making my own travel and hotel arrangements and paying for that personally. So every dollar you donate to my fundraising efforts goes to LLS, not to me.
Thanks to everyone for your support as I race to fight cancer. Whether you've contributed to my fundraising, or sent a prayer or positive energy my way, I appreciate it all!!
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