training log 1/26-2/2

I have been on a cruise all last week. I am posting details on this on my son's blog, in case anyone is interested. We had a great time away from the cold and dark of Massachusetts. I hear we missed an icestorm, well, not really "miss it".

My workouts have gone well for the most part. However, it was a challenge to do my 2 key runs on the boat. I had to do speed and tempo, and although some people managed to run around on the decks, I did not think that I could do that at an appropriate speed for my workouts, without bumping into someone. So I was left with the treadmill. Yikes. Hats down to all of you out there who are able to run on these things. Let me tell you that I much rather run in the deadliest storm than on a treadmill. It was painful, I was slow, and I was extra sore thereafter, which is unusual bc treadmills are supposed to be easier on the body. I normally I go faster than the speed target, yet on the treadmill I was barely able to reach my goal pace. I ended up skipping the warm up and cool down for my 8 mile tempo bc I was getting out of my mind on that thing. So I have one reason to be happy to be back home, no more treadmill for me.

Training log:

Monday 01/26/09
Speed on the dreadmill:
I forgot to take my workouts with me, and so I relied on my husband to give them to me over the phone. And he did, the ones I am supposed to do in 2 weeks. Perhaps this is why I am so sore, I ended up working harder than I was supposed to...
So, instead of a nice 5 miler, with 3 miles at 7:11, I was to do 5 miles, 2 easy, and 6 .5m repeats at 6:56 pace.

I actually did 5 miles, 2 easy, and 6 .5m repeats @ 7:00. Just could not get to run faster on the treadmill. It felt like I was going to fall off it. My stride was forced to be very short. Running felt unnatural. It did not help that the boat was sailing, too.
Tuesday 01/27/09
Swim: 1 mile
Bike: 12 miles.
It was really nice to swim in the pool, outside, on a beautiful warm day. I am starting to envy those who live in Hawaii and California...
Wednesday: 01/28/09
Swim: 2 miles
Bike: 7 miles
Thursday: 01/29/09
Tempo run:
Again, wrong workout, 8 miles, 2 easy. Speed was to be 8:14.
Actual: 6 miles @ 7:50-8 - perhaps I learned a bit about running on the treadmill...Still hated the run, though, and ended up stopping every 2 miles for water, as it was easier to run 3 2 milers than one 6 milers.
Swim: .75 mile - this was an ocean swim, along with fishes, very peaceful, very beautiful, interrupted only by my son's "Don't go too far mommy" yells..
Friday: 01/30/09
Rest
Saturday: 02/01/09
Long run: 18 miles, was supposed to run it at 9:20, I did it at 8:57.
This felt great, in spite of sk-unning on the thick thick ice. No hills today bc I was so sore after the treadmill runs. I felt strong, managed to eat 2 gels, and pushed the pace in the last 4 miles from 9:10 to 8:57. This is my strategy at the moment, to push at the end. It felt great. My fingers are frozen as I type, even though I have been finished with the run for a while now.
Swim: 1 mile, easy, to stretch, with .25 backstroke and kicks.
Sunday: 02/02/09
Plan is to swim 1.5 miles.

Total:
Run: 29
Swim:7.25
Bike: 19

Not too bad!

training log 01/19-01/25

Another eventful week. Had minor surgery on Wednesday. My first question for the surgeon was whether I'd be able to run 20 miles on Saturday, to which she responsed: "so, you are not one of those people that when you get the urge to exercise you let it past". Then she proceded to tell me that she ran Boston 4 times, and that, if I can put up with the cold, there is no reason I should not run. Hurray. Recovery was speedy and quick. I was out all day Wednesday but managed a tempo run on Thursday.



Monday: SPEED

Goal: 5X 1000m @ 6:56 pace.

Actual: 5X1000m @ 6:40-6:50 pace (3 uphill, 2 downhill)

Since Monday was a holiday, I met up with the Sues in the am. Chris was gracious enough to sit for Sue M's lovely kids - don'd I have the best husband? It was nice to have company for speed work



Tuesday: SWIM

1.25m swim, with .25 kicks. Again, wanted to do 1.5m but ran out of time and had to get Petru and go home for dinner.



Wednesday: REST

And I mean out of it all day.



Thursday: TEMPO RUN

Goal: 1 m easy, 5 m @ 7:59, 1m easy

Actual: 1 m easy, 5m@ 7:40, 1 m easy



Had some knee pain after this one and was a bit concerned as it lingered till Friday.



Friday: SWIM

1.5m, .25 kicks



Saturday: LONG RUN

20 m run

Goal: 9:35

Actual: 9: 03

Awsome run, long hills.

My first 20 miler - A SUCCESS

Today I met up with the 2 Sue(s) for our weekly long run. The temperature was in the 20s, much warmer than what we have gotten ourselves used to. I had to ditch a layer on the bike path, behind a tree. We all had challenging weeks, including minor surgery for me on Wednesday, so we were ready for a nice chat on a beautiful day.

The challenge for today was to run 20miles at 9:35 (OK, we settled on 9:20, cheating a bit on the FIRST program), and to do a few hill repeats. We went on our usual route on the Minute Man bike path, 2 loops around Fresh Pond, but we ended up running toward Watertown before turning back into Belmont for the humongous hills. Around mile 6 I realized I forgot to eat my banana with peanut butter and salt, and freaked out a bit that I may be too low on calories. I only had oatmeal and coffee in the am. Yikes! I had 2 gels but did not think that would be enough. I ended up telling myself that I would buy a banana or a bagel on the route if I got too hungry. I never had to do that. The pizza, squash soup and a bit of icecream I had the night before, and the 2 gels were just perfect. I felt strong, so strong. We averaged 9:13 for the run, including 2 hill repeats of .5 mile up each, and a few other (5-6 ) smaller hills on the way. I felt tired during the last 2 miles I did on my own at the end of the run, but decided this would be an opportunity to push myself a bit, to get my mind and muscles used with what I would be feeling at the end of the marathon (hopefully not sooner), and I ended up averaging 9:03 for the 20 miles. Still, it is hard for me to believe that I am going to be able to run Boston @ 8:35 min/miles, but I have 4 other 20 milers, each faster than the previous one, so I have to trust that I am going to pull it together.

At home, I continued to feel great. During the last 3 weeks I napped after each run and I was still queasy and tired and out of it. Not today. I think my body is getting used to the long mileage. Hoo Ho! I feel so awesome! Next week I am going to be in Miami and then Bahamas for a cruise with my family, but the boat has a treadmill and a pool and a gym and a daycare, so I will be able to do my workouts. And next Saturday, another long run:)

Speed work DOES make you fast

I am now 4 weeks into my FIRST marathon training program. I am running fewer days and approximately same, or less miles than I used to prior to starting this program. I confess it was not easy to run only 3 days a week. Although I love swimming and I am growing into liking biking (still ways to go on this one), there is nothing that perks me up like running does. No wonder research shows that 30 min of running is the equivalent of 20 mg Prozac. 30 min of swimming and biking...not so much. I think the fear of injury and the hope of a 1/2 ironman in the summer, have helped me stick to this routine: 3 runs, 1 bike, 3-4 swims, 1 rest day/week. The result? I am a faster and stronger runner. My comfortable pace is way faster than it used to be. I do all my tempos and speed drills faster than my program's pace. Knee pain? Gone. Muscle definition? In.

I think my improvement in speed is due to the speed work. The speed drills are fun bc they are short, few (max 6 drills) and they are not "all out", meaning, I am not nauseous, headacke-y, completely spent at the end of them. I am tired, but not "out". In addition, my brain chooses to hold on to the positive - nailing the splits, the glow on my face, the clearheaded feeling it experiences, the joy - and not the negative - those looooong seconds of doubt during the long drills, or the short lived, unpleasant out of breath feeling.

The lesson here for me is that less can be more, and quality does prevail quantity. Once in a while it pays to get yourself outside of your comfort zone, your well known training schedule, and try something new. It may turn out to become your best friend.

sometimes it is not about running

Sometimes it is all about listening to someone's story and hoping for the best. No need for words, really, for advice, for taking sides. Just the wish that you could do something more, but knowing that listening is the best thing that you can do. Sometimes this all happens during a run.

Update and training log 01/12-01/18

It's been a happy yet very busy week, low on sleep and heavy on mileage. I created my fundraising page via Firstgiving, and hopefully I will be able to raise some money and awareness of pediatric cancer. The Sue(s) and I settled on the Ben Krupnick concert benefit on March 21st. I am going to go talk to the folks at Regent Theatre here in Arlington to see about getting us a deal. Negotiation is not my natural strong suite - I am shy - but have learned to do it comfortably over the years. You have to build good negotiation skills when you are married:)

Here is the past week's daily grind...
Monday 01/12/09 - SPEED
Goal: 1600, 1200, 1000, 800, 600 meter repeats, somewhere between 6:40-6:56, with 1 mile warm up, 1 mile cool off, and 200m recovery intervals in between.
This week's speed workout was challenging because of the frigid temperatures and my stuffy nose. Nonetheless, I rocked the intervals and finished each repeat a few seconds faster than I was supposed to. My chin was frozen by the end of the run, but my face was glowing.

Tuesday: 01/13/09 - REST
This was supposed to be a swim day, per usual, but I spiked a fever and had to do a few patient calls later in the afternoon that I decided rest was better for my body - not easy for me to do, but glad I did it in retrospect, bc I felt better on Wednesday.

Wednesday 01/14/09 - BIKE
15 mile ride on an indoor bike. Pretty boring and painful - somehow a layer of skin got removed due to the friction with the bikeseat. Hopefully the bike that my friend Al will pass on to me has a better seat.

Thursday 01/15/09 - TEMPO RUN

Goal: 7 miles total, 1 mile warm up, 5@ 8:14, 1 cool off.
Actual: Since I am an overachiever, I end up doing all my runs a bit faster...This was no exception. I ran the tempo @ 8:00 and felt absolutely fine! At home I got another case of the cold weather induced urticaria and had to force myself to wear gloves for 1 hour so not to tore my thighs into pieces.

Friday 01/16/09 - SWIM
My goal was to swim the usual 1.5 miles, but ran out of time and had to stop at 1.25. This was great, as usual. I feel so calm and collected after my swims.

Saturday 01/17/09 - LONG RUN
I met up with the Sues at 8am this morning, a bit later than normal in hopes that the temperatures would rise. We had 0 degrees when I left the house, yet it did not feel that cold to me - perhaps too much excitement. I was nervous all week about this run and about my ability to do long runs, because of the episode of lightheartedness and dizziness during last week's run. Your comments helped and I realized that I need electrolytes and more nutrition. So last night I had a bigger dinner than usual - bigger meaning an extra serving of chicken, rice and steamed carrots. In the morning, besides my beloved humongous oatmeal bowl, I had a banana slathered with peanut butter and topped with salt. In addition to my water bottle, I carried a 10 oz bottle with NUUN electrolytes. During the run I took a GU. This combo was just perfect for me. I felt strong and easily maintained the 9:08 pace (again, faster than the 9:20 I was supposed to do).

Today our challenge was to introduced some hills. And boy we did. We ran on the Minute Man path from Alewife to Arlington, did 2 loops of the Fresh Pond, bought some water (bottles froze) and headed towards Belmont on the long and steep Belmont Hills, then back in Arlington on a few more hills, and finished toward Arlington Heights. My legs were burning a bit after a couple of ups and downs, but cardiovascularly I felt very strong. I could have kept going and going after the 17.5 miles I ended up running. This was by far my best long run ever. Back home I was not raiding the fridge like I did last week. Nonetheless, I was still excited to have the challenge of replacing all those 1500 or so calories I had burned:) More importantly, I managed to take a nap with my son and feel a bit more caught up in this area (I realize that I have been writing a lot about my sleep deprivation here, but really, I usually get enough sleep, it's just this past 3 weeks have been challenging bc of my son's transition to big boy bed - which failed - and everyone's colds)

Sunday 01/18/09 - SWIM
1.5 miles swim - worth dragging myself and my car through the snow!

Overall a great running week;
Run: 29.5
Swim: 3,75
Bike: 15
Next week's challenges:

1. Strength training - this has just disappeared from my life. I did not have any energy at night this week, plus we have a big house with mom around.
2. Sleep - enough said.
3. I think I still need to train my body to eat more gels during the long runs. We are running them pretty slow, so we are probably using energy from the fat stores. But come marathon day I am going to need glycogen in order to keep up the 8:35 pace, and so I will need more sugar. The good news is that the vanilla bean GU does not upset my stomach.

Training log 01/05-01/11

This week was challenging on so many levels. It was the first week back at work after a few days off, and I felt a bit overwhelmed and disorganized. Add to that major sleep deprivation due to my son's difficulties to adjust to sleeping in a "big boy bed", and the fact that I had a cold with 3 days of fever and you can see that things have been a bit challenging for me. But, in spite of all of these, I did manage to rock all the workouts!


Monday - speed


Goal: run 1 mile slow, and 4 800 meters in 3.38 each (6:56 pace), with 2 min rest interval, 1 mile slow; T = 5 miles

Actual: repeats: 1 (downhill): 3:19; 2(uphill): 3:21; 3 (downhill): 3:18; 4 (uphill): 3:18


Overall felt very good, never out of breath, a bit winded but could have gone faster. Can I say that I absolutely love speed work? I feel like I am flying, and that once I get used to a pace, it does not seem hard, it seems doable. I had a glow the entire evening after this run...could have been the fever, though:)


Tuesday - swim


The usual 1.5 miles swim, with 8 50 meters kick drills. Loved it, loved it, loved it - well, except when all of a sudden this kid jumped in my lane and we were about to crash into each other and his mom started yelling at ME (?) while the lifeguard was... yawning....I am so greatful noone got hurt! After the swim Petru and I hung out in the gym and played in the "bouncy house", fun!


Wednesday -bike


15 miles indoor biking along with NPR's "Wait, wait don't tell me" and the latest issue of "Runner's World". Per the FIRST program I biked very fast with low resistance. No glow, very little sweat, quite a bit of boredom, but major soreness the next day..I guess I did something right! I am going to continue biking, as a friend of mine is giving me his indoor bike since he decidedly is not the "indoor (bike) type".


Thursday - tempo run


Goal: 1 mile slow, 5 miles @ 8:35, 1 mile slow
Actual: did the 5 milers @ 8:15 with 2.5 uphill and 2.5 downhill.


I was very close to skipping this work out. I felt so sick. But, I had no chest or throat symptoms, and I remembered how much better I felt on Monday after the run, so I went for it.


Conditions were horrible, with patches of ice and hardened snow. It was also dark because I stayed at work longer than expected. The r -un was more of a sk - un. I wanted to be done so badly that I went faster than I was supposed to.


**A bit of groin/pelvic pain gone by the next day


Friday -REST
This was actually easy, because of the accumulated sleep deprivation (this week I got max 5 hours each night, with max 3 hours of continuous sleep) and I actualy took a nap during the time I normally work out. Felt awsome thereafter and managed to stay up till 1am with friends playing Alhambra. Unfortunately, I lost both games:)


Saturday -Long run - 16 miles.


Normally I like to run in the early morning, but one of the Sues had a prior commitment, and so we ended up running at noon. I struggled all morning with what to eat, how much. I ended up eating 2 bowls of oatmeal, one clementine and a slice of turkey. Not enough, because, in spite of eating one gel and a few jelly beans, I felt lightheaded at mile 6, and very hungry during the last 5 miles. Plus, I ran out of water, too. We ran at a good pace, 9:09, faster than the 9:20 recommended by the FIRST program. We ran from Arlington to Alewife, than 2 loops around Fresh Pond, back to Arlington Heights and one more mile toward Lexington. Plus, I had an extra mile from and to home (I did walk the .5 mile home). I felt fine cardiovascularly, and I had no pain. The lightheadedness was a bit scary, but it is something that I often experience in long races so I have to look into drinking Gatorade and eating more calories for these long runs.


Back at home I had some eggs and toast, and the lightheadedness turned into nausea, which lasted up to dinner, in spite of my eating a bowl of cereal and one energy bar. Back to normal after dinner.


Sunday: 1.5 mile swim

What I've learned

1. Long runs will be challenging because I need to figure out nutrition and hydration, and how to prevent lightheadedness. The other 2 runs are still very easy to me.

2. I am looking forward to all workouts. ALL. I love the variety.

3. The Sues and I plotted some of the fundraising that we will do together. More on that later.

4. I love this marathon training and am so fortunate to have such a supportive husband and family. My son checks the weather daily and tells me if it is "too icy to run, you will fall, mommy!"

training log 12/29-01/04

Monday - speed - 1.5 miles @8:30, 3 miles @ 6:49, 7:02, 6:50, 2 miles @8:30
This was easier than I thought. I had a tough time sticking with the pace for the 3 miles of speed, I wanted to go faster. I only walked for 30 secs after each repeat. I think I am in better shape than in April when I ran the 6:40 pace 3.5 mile race.

Tuesday - swim - 1.5 miles with .25m kicks
The FIRST program encouraging kicking as very helpful for runners (particularly fast kicking). Since I started kicking, I notices my legs got stronger. Now if I could only find a way to do some cycling..

Wednesday - swim - 1.5 miles with .25m kicks.

Thursday - tempo run - 2 miles @ 8:30, 2 miles @ 7:44, 2 miles @ 9:00.
This was hard because we had 5 degrees on Wednesday morning, and we ran on snow, with 1 of the 2 miles uphill and against the wind. My face was hurting because of the cold. I tried to talk to the Sue-s but only a slur came out. In the afternoon we took Petru sledding which added an unplanned hill repeat for me. Boy, was I sore the next day, all worth it bc sledding is super fun.

Friday - REST
This was the hardest thing to do. I don't like to take rest days. Plus, I had the day off, which made things more difficult. But, it's all about discipline and I will honor the rest day until the marathon.

Saturday - long run - .5 mile warm up, 13 miles @ 8:55, .5 mile walk home; 1 mile v light swim
This run convinced the Sues that we need to stick with the times provided by the FIRST program. We kept speeding up at the beginning of the run, even though it was on an uphill, and we did not keep up with the 9:05 pace, but we slowed down on the way back (something I don't like to do, but that will certainly happen in the future as well because I am going to do all the long runs with the Sues, and we will all struggle at times, I am sure). I woke up at 6:30, had oatmeal and coffee, and took care of bathroom business prior to the 7:30 start of our run. I managed to eat 1/2 Vanilla Bean GU. I think I need to make myself have some before I get winded. I felt more energetic 15 min after I took the gel. I made myself to the stretches from the FIRST program as soon as I got home. I had a turkey sandwich on light bread after the stretch, even though I was not hungry. I am reading a lot about nutrition, what to eat, when to eat, and I learned that eating carbs and protein immediately after a run helps with recovery. I also had 1 serving of NUUN electrolyte drink.
Later in the morning we went to the Y since Petru loves the kids room there. I swam lightly, mostly on my back and let my arms do most of the work. It felt great.

Sunday - 1.5 mile swim

T: 5.5 miles swim; 25.5 miles run
Overall, great week.
A few notes:
1. Sleep - we had friends over on Thursday and Saturday night which meant I went to bed at 1:30 on both nights. I did nap every day this week, during Petru's nap, but I won't have this luxury starting Monday. Gotta find a way to make sure I get enough sleep while not becoming too strict and have my schedule interfere with my family's. Family, as always, comes first.
2. I need to eat more during the runs.
3. I need to find a way to incorporate some biking into the program.
4. My GPS was dead on Saturday am, after having charged it the night before. I charged it again and it is working. I think it may need another battery soon.
5. Did not do my abs, push ups or strength training, need to get on that. I usually do that at night, but we are transitioning Petru to the "big boy bed" and bedtime has become a 1-2 hour of back and forth between his room and the living room. You can call that "stairs repeat".

Goals for 2009

2008 had its goods and bads. I ran over 1200 miles and some of my fastest races. BUT, I also developed 2 stress fractures from pushing myself too hard during all runs (I think!). 2008 was my first year of multiple races. I wanted to run 12 races, but I ended up running 10. I ran 3 half marathon including one PR ran at 7:57 min/miles. I ran 2 5ks and 1 3.5 mile race which was also a PR ran at 6:40min/miles. I discovered trail running and ran several races including the Wapack 17.5 mile race over 4 mountains, one 10K and one 15K race. I fell in love with running trails and with hills.

I learned a lot about running in 2008. I learned that I can get injured, just like anyone else. I learned that running fast all the time in your 30s is much tougher on your body compared to jogging daily for 6 miles or so during your 20s. I learned that sometimes pain is a signal to stop an activity. In my case, that can be little pain - I learned that I have a high pain threshold and I can easily box the pain and put it out of my mind. This was partly my luck, because I did not take any ibuprofen during my injuries, so when I could not walk because of the pain, I realized something was wrong.

I made great friends during running. I am training for the Boston Marathon along with 2 of them. I also discovered the world of running blogs, and I learned a great deal from more seasoned runners like Dan, Frayed Laces, Heather and The Laminator. My running craziness felt like home reading their blogs. They would certainly understand waking up at ungodly hours to do a long run, running at 5 degrees (as I did yesterday), obsessing about what types of gels and electrolytes to take during runs, feeling unable to sleep the night before a race, getting excited about buying running gear and super excited about getting a new pair of running shoes. I am very thankful for all I have learned from them.

I am starting 2009 with more running wisdom.

1. My first goal is to train wisely and resist the impulse of going too fast too often and too soon. I am such a goal oriented high achieving person and I need to tame myself down a bit so that I stay healthy. I will be diligent about strenght and core exercises, as well as streches. I will take a day off every week.
2. My second goal is to run the Boston Marathon. I am working toward a 3:45 goal (qualifying time), which is an 8:35 pace, but I am not going to be dissapointed if I do not meet this goal. The weather in April is unpredictable, and this will be my first marathon. I am going to be happy just finishing.
3. My third goal is to start doing thriathoons. I am planning a regular thriathlon in June, and a 1/2 ironmen in September.
4. My fourth goal is to qualify for Boston. If I am going to be able to run 3:45 in April, than I am going to replace this goal with qualifying and running the New York Marathon (1:37 for 1/2 marathon and 3:23 for marathon).
5. My fifth goal is to train on trails as much as possible to avoid injury.
6. My sixth goal is to continue getting enough sleep and eating well.

On the non run related front..
1. My first goal is to return to meditating 10-20min daily. I had a good practice 3 years ago during some tough times and I experienced much inner peace regardless of external demands. This benefited all aspects of my life.
2. My second goal it to be more giving in my daily life. I give a lot because of my profession, and that, at times, empties my resources and my patience for those close to me.
3. My third goal is to have more adventures - more travelling, trips, risks and chances.

training plan

M: speed
Tue: swim 1-1.5 miles
Wednesday: swim 1-1.5miles OR bike 60-90min
Thursday: tempo
Friday: REST (yoga stretches)
Saturday: long run; .5-1 mile swim
Sunday: swim 1-1.5miles

Stretches/strenght exercises after every run.
Core training (200abs) 3 times a week.
Weights arms and/or push ups 3 times a week.