Short running tights and practicing suffering

I've (re)discovered two things that can make my runs easier: 1) wearing short tights and 2) practicing suffering.

The tights worked very well during today's tempo, which I ran in 92 degrees. The tights wicked the sweat away and did not feel heavy and sticky like my regular running shorts. I was still hot and sweaty, but it was definitely better than what I experienced during my last long run.

Onto practicing suffering... Matt Fitzgerald, the author of Brain Training for Runners, mentions as one of his brain techniques practicing suffering. The idea is to make suffering a goal, to embrace it rather than fear it, so that, over time, the brain can habituate to it and be able to take more and more. "Can you suffer more?" has been one of my mantras for a while now, yet I have forgotten to use it during training for this marathon cycle. I typically ask myself this question during tough races, including Boston, and the answer is always "yes". Answering "yes" is so reassuring and it allows me to feel a bit in control and less afraid of what might come ahead (aka more pain and suffering). After my tough run on Saturday, I decided I needed more brain training. I felt I was becoming "soft", giving in to pain easily. I skimmed Matt's book again, and decided I need to go back to using my mantra, and to practicing suffering.

How did it go?
Monday I ran 9 miles, with 3X 1 mile @ 6:40 (was supposed to be 6:41:) with 1 min RI in between the miles. Again, temps were high, and it was humid. The rest intervals went by too quickly as I searched my Ipod for some motivation inducing fast beat songs. Legs felt great, no lactic acid build-up. However, there was, again, vomit during the last 100m of the last repeat (my fault, I had to run in the morning and did not allow enough time for my oatmeal and coffee to digest). Which brings me to the question? When is suffering too much AND how do you clean up your vomit from the track?
What I've learned:
1) I no longer fear vomiting during tough runs. It happens, and you can go on running with perhaps a bit of a sticky face, but a happier stomach!
2) I can be tough. There was no way in hell I was going to miss my target pace.
3) All the pain is worth it - if they could put all the amazing feelings that come with running hard in a pill, I would pay a lot of money to take it!
4) "Can you suffer more?" works well during the last 400 meters when your brain starts to come up with excuses as to why you need to stop!

Today I ran 8 miles with 3 @ short tempo pace 7:14 (actual pace was 7:13). Temps were super high, 92 degrees and humid. The tempo was actually easy - legs felt great, breathing was not too hard - but breathing the hot air and feeling sweat drip from my body and face made the miles tougher than they would have been in cooler weather. I ran the 8 miles at average pace 8:15 and itwas not easy. But, suffering I practiced, with a smile on my face. And I actually ended up enjoying the run, rather than calling it horrible, because practicing suffering was the goal. Accomplished.
What I've learned:
1) I need to order another pair of running short tights
2) I can take being hot, sweaty and uncomfortable.
3) Tempo runs are becoming easier. In the FIRST program, the track and tempo workouts are repeated 4 times (with tempo length increased by 1 or 2 miles). I did the same workout 4 weeks ago. It felt easier today, in spite of the higher temps.

So recovery run tomorrow and an 18 miler on Saturday. The plan is to try to wake up earlier, but I make no promises...Plus, if I run later in the day, I will have more opportunities to practice suffering:)
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Here is the link for the tights I use (for Meg, Kristen, Melanie and others interested): http://www.underarmour.com/shop/us/en/search/results/pid1201298-Women-s-UA-Achieve-5-Short/1201298-001

Struggling

My first 20 miler this training cycle (out of 5 planned)...

The good:

1) enjoyed beautiful scenery while running on the shore from New Castle, NH via Portsmouth and Rye....

2) felt pretty good for the first 15 miles.

3) ran faster than I had planned (average pace 8:55 instead of the 9:00 planned)

4)  ran 30 sec/mile faster than my first 20 miler during my previous marathon cycle.

5) listen to 3 amazing NPR podcasts.

6) had minimal leg soreness throughout the run and thereafter, in spite of hilly terrain.

7) recovered much better than during my previous marathon cycle - absolutely no leg heaviness or soreness 4 hours post run, no nausea, etc, feeling great.

8) i finished the run.

9) i managed to maintain my form throughout the run.

10) i ran my first 20 miler alone, something i did the best I could to avoid during my first marathon training cycle.

The bad:

1) i had a side stitch during the last 8 miles. I don't remember when was the last time I had one of these - a year ago? Nothing I did helped - breath into it, put pressure on it - so I ended up accepting that it will stay with me and ignoring it the best I could. 

2) i started the run too late.....8:50am.....I know, i know, but we are house sitting for my mom in law in a beautiful house on the beach, had a friend over last night and lots of games to play and movies to watch, so I went to bed super late. Plus, my son is sleeping late these days, and after waking up at ungodly hours for the first 2 years of his life, I consider it just wrong to be up before him...

3)  it was hot. i stopped at mile 10 to get water, went into a bathroom, took all my clothes off and wrung them out only to see sweat coming out of them. I was again drenched.

4) i drank too much water (again), was able to take in only 1.5 Gu(s) and felt very nauseous from mile 15 on ( maybe I should switch to Vanilla, now that I ordered 10 chocolate Gu(s)). 

5) i ran positive splits (8:50 to 8:55:(

6) i walked the uphills during my last mile (yes, I felt THAT sick to my stomach). My legs were not sore or in pain, just weak, probably because of poor nutrition during the run...

So, that was my long run today. Looks like there are more "good-s" than "bad-s", so I suppose I should not get too tough on myself (I did, I am fine now). I am not used to not nailing my workouts. In fact, during my previous marathon cycle, I was way ahead of all the paces that FIRST gave me.. However, I am training for a 3:30 rather than a 3:45 now, so that is huge, and I know that I would have had a much easier time in cooler temps. Also, running 20 miles alone is much more difficult than running 20 miles in the company of other runners. Again, I am learning so much from each and every run, and can't wait to do better during my 18 miler next week.

*

This week I ran 41 miles, a record for me. My training will top at about 51 miles one week, on top of my swimming and biking. Will see if my legs will cooperate...

This week:

Monday: 9, 3.5 speed

Wednesday: 8, 4 short tempo

Thursday: 4, recovery on trails.

Saturday: 20 long. 

Track workouts - what works for me!

During this marathon training cycle I have done 4 track workouts: mile repeats, 800meters, ladder, and 1000 meters this week. As I mentioned before, I absolutely love track workouts. I think I have primarily fast twitch muscles, because these workouts seem to be the easiest for me when compared to tempos and long runs. Or maybe it's easier for me to handle a lot of pain for short amounts of time, rather than a little pain for a long amount of time.

You may remember I had some puking issues during my first couple of track workouts. I have experimented a bit during the past 2 weeks, and discovered that I run this workouts best on an empty stomach (meaning, no food 4 hours prior to the run). This week I used this strategy and had absolutely no nausea or puking issues, in spite of other variables (heat, asphalt fumes, water/Nuun) being held constant. Normally I eat something 1 hour or so before a run, and this seems to work for tempos and long runs. I was a bit worried that without a snack I would feel lethargic and not have enough energy for the run, but that was not the case.

In addition, I have started to appreciate the benefits of a good warm-up and cool-down. In an effort to increase my mileage, I am running a long warm up (3 or so miles) and cool down (2 or so miles). I add strides during the last warm up mile. Normally my first interval is toughest as the legs don't feel ready to go fast. However, with this warm up, I do much better. I have never warmed up before a race (I know, silly) but now I am understanding how important that is, particularly for short races, and will certainly do a good warm up during my next 5K.

Also, adding an icebath, a recovery shake, a good stretch and a short .5 mile swim at the end of the run is a good recipe for happy legs the next day! I only wish I had time to do them all after every track workout!

Stats:
Track workout Monday: 9 miler, with 5X1000m at almost the right pace (6:32), which I ran in 3:59, 4:00, 4:00, 4:01: 3:59 (between 6:28-6:31 pace).

Long run from hell

I had the worst run ever today. I guess I could look at it as a great run, since I eventually hit my pace (8:44 for 17 miles), I ran negative splits (not by choice this time) and walked an additional .5 mile at the end to cool off (so more time on the legs). But, no, it was still the worst run ever....maybe not...oh, yes..

I was excited to run again with the Sue(s), with whom I trained for Boston. Sue M backed out last minute because the forecast threatened rain, so it was me and Sue C. I was excited. In fact, I was so excited that I was up at 6:00 to get ready for a 7:20 run start. As soon as I stepped outside, I felt like entering a sauna: hot, muggy, and dark. Yikes. But, I felt good, met Sue C and both worked hard at not going faster than 8:45. Sue was going to do 10 miles with me, and I would add 7 at the end. Two miles into the run 1 Nuun bottle was gone, and my shorts and shirt were completely wet. Sweat was dripping from all over my body. I was like one of those overweight people at the gym running on the treadmill with a pile of sweat under them, that you don't want to run near. And I am far from overweight. Sue C was having issues of her own, struggling with the pace so we ended up slowing down a lot, running close to 9 min miles. I was a bit concerned since I wanted to maintain an overall 8:45, but figured I would push it the last 7 miles. Plus, I did not want Sue C to feel bad for going slower.

I was feeling really tired when I said good bye to Sue C. My Asics felt really heavy, and were making funny noises with each step. It rained on and off during the first 10 miles, so between the rain and the sweat, my shoes were drenched, too. Those last 7 miles were unbelievably hard. I felt very uncomfortable in my wet and heavy clothes and shoes. I was thirsty and although made an effort not to drink too much, I drank much more than I wanted. Note to self - need more than Nuun for electrolytes during long runs. My belly felt bloated, I was nauseous, yet I had to push the pace and I did. A couple of people walking on the path looked at me with pity, I can only imagine what I looked like. I kept pushing away thoughts such as "Why are you doing this to yourself?" and "Imagine running 26.2 mile like this". Hrrrr!

I was too exhausted to be excited to be done. Legs felt mostly OK, though heavy toward the end, as expected. I walked .5 mile home. This is something new I am trying, adding more mileage (ideally over a mile, but not today) after the long runs, to cool off and stretch the time I spend on my feet during long runs.

At home I weighed my Asics. Each weighed 1.1 pounds. A dry one weighs 10.06 ounces! Looks like I have been running with ankle weights. Not sure how much weight my shorts and shirt added, but it felt like a lot! Now, one icebath later, one hot shower later, one recovery shake later, I feel much better about things, and actually excited again for my 20 miler next week. And then I think, we runners are a bit crazy, definitely not "normal". But "normal" is boring, right?

My tempos are coming around...and NYC Half Marathon

I was very intimidated by my tempo run today. In fact, this morning during coffee Chris looked at me and said: "Stressed about something at work?" Well nothing at work is stressful (or everything is) but I was certainly not thinking about my work. I was thinking about my planned 8 miler with 6 miles @ 7:44. It's not like this is a super fast tempo. In fact, in a race I would be able to go much faster. But for a hot afternoon training run, it's not easy, particularly since my 6 mile MP last week seemed tough.

Since last week my stomach was a bit queasy, I decided to skip my prerun snack and just go get the run done. This turned out to be a great idea, as my stomach felt great during the run, and I did not lack energy. I ran my warm up mile @ 8:45, a bit concerned that it did not seem that easy, and my tempo would have to be 1 minute/mile faster. However, when I switched to the tempo, the pace felt....good and sustainable. I kept my eye on the watch the entire time, to make sure I stay on pace. The first 3 miles were on a slight incline for an average of 7:43 pace. My pace kept getting faster during the last 3 (downhill) miles, but since the effort seemed the same as on the uphill, I did not care. During the last mile I felt the lactic acid in my legs, and worked on keeping my form, shoulders relaxed, stride stiff and strong. Done! One slow mile and I was home, made my shake and took an icebath! 8 miles @ 6 @ 7:38. Very happy with this! Tempos, I've got you down!

Tomorrow I have 4 slow recovery miles, and then 17 miles on Saturday with my 2 running buddies, which I have not seen in a while. So exciting!

On a different note, please spread the word about Fresh Air's efforts to find runners and sponsors to join the Fresh Air Fund-Racers team for the NYC Half-Marathon on August 16th. This is a great way to participate in NYC's premier summer road race while helping Fresh Air Fund children. For more information, go here:http://freshair.org/racers I would certainly run it myself, if I lived in NYC or surrounding areas!

I really love track workouts

This marathon training cycle, once again, I am falling in love with the track. It's my best key workout. It is not easy, in fact the last two intervals are tough (and may involve vomit). However, the feeling of going at a fast pace (for me) is incredible and makes me wander what it's like to be Kara or some other real speedster. If I get such an endorphin kick post my track intervals, I can only imagine what happens in their heads - endorphin explosion!

Today's workout called for 2.5 miles of intervals: 1200 @ 6:36, 1000@ 6:34, 800@ 6:26, 600@ 6:22, and 400@ 6:20. I did my 3.5 mile warm up (8:35) and stretched a bit when I got to the track. It was warm but not too hot. I picked a good song and started the first repeat, finishing strong (6:33 average pace; 4:55 min). I walked 200m and did my second repeat (6:34 average; 4:00min). I felt strong and my legs felt fresh in spite of having ran 3 days in the row (shh, don't tell the FIRST guys). Third repeat was 6:26 average pace, for 3:12. By the time I started the 4th repeat the asphalt fumes have gotten to me and I was nauseous. I finished with a strong desire to vomit, but this time I did not (average pace 6:20, 2:20). The last repeat was my strongest (average pace 6:15, 1:31). I jogged home 2 miles at a very slow pace (9:45).

In these track workouts I am mostly focusing on not going out too fast and keeping a consistent pace throughout each interval. I am getting better at this, but it's not easy. I tend to go faster on the straight side of the track, and slow down when I turn, so the pace typically goes up and down by 5 seconds. I am also focusing on letting my legs and not my watch dictate the pace of the warm ups and cool downs. Although these are meant to be slow, it is still difficult for me to run anything that does not start with an 8 or less. I am working on it, though (hence, the slow pace cool down).

I am not sure if it's all the ice baths I have been taking, all the cross training, or strengthening exercises, or the fact that the previous marathon cycle made them stronger, but my legs are not complaining much these days. They ran 27 miles in the past 3 days and no sign of soreness or heaviness. Plus the almost 2 miles of swimming I did yesterday and today. Now if they can hold up for Wednesday killer tempo run, I'd be so happy!

Marathon pace, long, and recovery

On Wednesday I had my first MP run, 8 miles with 6 at MP. It went OK. I expected it to be much easier than it was. I blame my 7am research meeting and "Entourage" (watched up to the wee hours the night before) for the sluggish feeling I experienced through it. (1 mile@ 8:30, 6 miles @ 7:54, 1 mile@ 9:00).

I was supposed to do my long run on Friday, but an uneasy stomach and the back pain from the tough bike ride I took on Thursday convinced me that I better take the day off. And I did. We went to the Cape to visit some friends for the weekend, and I managed a 30 min ocean swim. Wow, I was floating. I forgot how much easier ocean swims are.

Saturday I was up early for my 15 miler. I decided to go from Truro to Provincetown, which ended up being 7.5 miles, and turn around. The run was very hilly and I was surprised at to how easy it felt. My legs were a bit tired at the end, but nothing too bad. I struggled to keep the pace slow at the begining, and pushed the pace a bit toward the end of the run, because it felt good. Average pace was 8:35, with last 2 miles @ 8:00. The plan was to average 8:45, but at mile 8 I decided to pick it up a bit. I was very happy with this run. Plus, I managed to listen to 2 awesome podcasts, and switch to music only toward the end of the run, which definitely helped keep the pace slower, and then faster.

Sunday I woke up with fresh legs. No soreness. I decided to do a recovery run, in order to get my weekly mileage up to 35. The goal was to stay between 9:45 and 10:00 average pace, and I did (4 miles @ 9:45). Legs felt OK, music was blasting, the ocean looked beautiful. However, I did not feel the typical bliss I experience after running harder. I much rather bike or swim hard than run slow, but I know that more mileage is going to help my legs feel stronger during the marathon.

Week 2 is done! Looks like, again, tempos/MP runs are my weakness! Or it may be a mental glitch that I need to figure out (e.g., expectation that these runs are supposed to be easier). Will see.

(Heat + asphalt fumes) + (4*800m @ 6:23 ) = (vomit) + (glow)

Patient care is slow during July and August, which means I can do more work from home. I was done with work at noon today and off running at 1pm. My schedule called for 4*800 @ 6:23 pace, which I turned into an 8 miler, consistent with my plan of increasing my overall weekly mileage.

I ran 4 easy miles to warm up (8:23) and was happy to see that there were a couple of runners at the highschool track were I do my repeats. Hurray for company. There were also a few HS kids playing ball in the football field. I stretched a bit, picked a fast song, and started my first repeat. Nice, fast, and consistent for a 6:23 pace. I walked 200m, and started my second one, which went well, too, for a 6:20 pace. It was very hot, though, and I started to smell the asphalt fumes of the track. Yuck! I also realized that the fountain at the track was not working, and I was already out of my Nuun and one of the 8oz bottles of water. Yikes! But, 2 more repeats and I can run the 2 easy miles back home. I started the 3rd repeat. Legs felt heavy but pace was consistent. My stomach was turning and I started to feel nauseous. By the end of the 3rd repeat I tasted it - the vomit. Thank God for the last water bottle. Pace for the 3rd repeat, a bit too fast, 6:18. Last repeat was a breeze - for some reason the last repeat always is, probably because it is the last, pace 6:20 in spite of jumping over the football that one of the kids threw a bit too far, into the track lanes. And, no vomit! I had planned to do some plyometrics at the track (ala Kara), but I was out of water and so I dragged my thirsty self home chugging along for 2 miles @ 9:06 average pace.

So, aside from the vomit part and the heat, I really love track workouts. They are short and they make me feel so good. 800meters are my favorites, long enough to feel the burn, but not too long to feel like death is imminent. Interestingly, my heartrate does not go up (as far as I can tell, without a HR monitor) and I am not out of breath during these repeats. However, my stomach is always complaining and I sometimes feel nauseous until I eat some solid food later on. I am going to keep doing some of the runs in the heat, even though they are more difficult, because 1) if I come home earlier, I'd rather be done with the run than wait until the afternoon for it and 2) I think it will serve me well to be adjusted to heat - you never know how the weather will be in October. Plus, can you tell I like a challenge? And vomit? (just kidding!!!!!!)

On a different note, my long run last week was surprisingly tough, probably because 1) the tough 20 mile bikeride I had taken the day before left my legs tired, and 2) it was v hot (my shorts were soaked after the run). I thought 13 miles @ 8:30 would be a breeze, but it was not. I did the ran alone, listening to some interesting podcasts (NPR's "On Point" had a great episode on "food addiction") and had some hilly terrain on the way, but nothing terrible. I ended up running at average 8:24, with last 6.5 miles progressively faster. This is good overall, however, because training is supposed to be challenging!

Nine, eight, and four

NINE
Chris and I are celebrating 9 years of marriage today. The past nine years have taken us from Boston (where we met) to Ohio (where I went to grad school and Chris taught 4th grade) to Romania to sort out my visa, (where I did research, applied for my psychology residency in US and Canada, Chris taught math an an international school, and we got pregnant), to New Castle, NH (where we lived with Chris's mom for a couple of months) and then back to Boston (where we had Petru, I completed my residency and am currently working) and Arlington (where we bought a house 2 years ago). What a ride! Through it all, Chris has never stopped making me laugh every single day....can't beat that!


EIGHT
I had a tempo run today, 3 miles easy + 2 miles @ 7:14 + 3 miles easy = 8. The run went well, though I procrastinated it as long as I could...and the gray skies and rain (yes, rain again) did not help me get out of the house quickly. It was an OK run , not super (like Monday's speedwork). For some reason, I have a much harder time with tempo runs than with long runs or speed work. I think my legs were tired today, and that made the run more challenging. I can run 3 miles @ 7:06 after swimming and biking, yet I struggle with 2 little miles at a slower pace. ..

Here are the stats:
3 miles @ 8:20; 2 miles tempo @ 7:10; 2.5 miles @ 8:24; .5 mile @ 9:00.

FOUR
-leaf clover, that is! I found it on my run today! I use to spend hours as a child looking for them, and now my eye is trained and I keep finding these little guys everywhere I go. I make cards and little frames with them - I have over 100 at this point!

Celebration, run and four leaf clover - a good day indeed!