triathloning

I decided to start building a triathlon base. Not sure yet if that will result in me actually signing up and doing the Vermont Journey Half Ironman. I am changing my mind all the time these days, and really like the flexibility of being noncommittal in one aspect of my life. I am only 2 days into this, but I am loving 2 workouts/day, and it is not hard (so far) to fit them in with my schedule. I absolutely love the 2 90 min/week trainer workouts, when I get a chance to watch a movie or TV without being pulled in all directions by outside "happenings". Will see how it will go. I will start the actual training sometime in May. I took Paul's advice and created a program based on the FIRST running guide, which goes something like this:

M: Run speed (6-13) and Bike Speed or Hills (20-30) (these will be bricks later)
Tue: Swim (1-2) and easy run (5); core work
Wed: Run tempo (6-13) and Bike tempo (20-30) (these will be bricks later)
Thursday: Swim (1-2) and easy run (5) ; core work
Friday: rest (or fit in one workout missed during the week)
Saturday: Endurance run (10-22 during marathon training) and Endurance swim (1-2 miles)
Sunday: Endurance Bike (40-70); core work

Yes, I am doing more running than I need to, but I have a fight to pick with the marathon in the Fall, so I want to keep my mileage up 30-40sh at least until July when I start actual marathon training and will go into the 50s.

So now I am really excited. And scared. Will my body be able to handle this all? Am I sabotaging my marathon training by doing so much swim bike over the summer? Maybe, maybe not. But for today, this seems like a good plan, and I am having lots of fun thinking things through, facing my open water phobia, and stepping into the unknown...For today, this sounds like a great idea! Will see if tomorrow I'll feel the same...

Daily ramblings

Here is how last week went down:

1. Monday: "I suck"; "Running on that toe shows more mental toughness than any other race I've done in the past"; "True, but I suck"; how about "my time sucks?, can we go with that?", "No, not yet", OK...
2. Tuesday: "Can we please NOT talk about my toe?"; "I am so happy I am not running this week"; "Running sucks"; "Swimming sucks, I am sinking today"; "Man, I am not even sore, that's so pathetic".
3. Wednesday: "I am so tired"; "I love swimming"; "It's really all about triathlons"; "F marathons!"; "F marathons after I get the 3:15!; which marathon???" " Why did I wake up with this pain in my foot" "Stress fracture, that would be lovely, no running for 6 weeks"
4. Thursday: "Foot still hurts" "I really don't want a stress fracture"; "I am not even telling people at work about my toe, I really don't want to talk about it"; "I love biking"
5. Friday: " Lots of October marathons, but how about my half ironman?"; "The truth is that if I had gotten the 3:20, I would have still felt like I wanted to run an even faster marathon in the fall. I need to remember that I absolutely love to train!
6. Saturday: "30+ mile bike ride; man I love this". "Foot is not hurting". "I miss running, a little". "I want to do some trail running this summer. I miss long runs in the woods without a watch. I miss my trail running friends".
7. Sunday: " Maybe I can run a little tomorrow?" "I really don't need to make any decisions now".

(Thank you, thank you, thank you "infinite+1" as my son says, for all your support!!!!)

Boston marathon 2010 - when not getting what you want may be good for you

OK, so I take it back! I AM disappointed with my time; not in a "you suck as a runner, you'll never reach your goals" catastrophizing kind of way, but more in a "the weather was perfect, the training was amazing, based on your half marathon 3 weeks ago you could have ran a 3:15" kind of way.

But let's backtrack. I'll keep it brief, I think.

No stress getting to the start. My A+ husband drove me and a neighbour to the 21B exit into Hopkinton, dropped us over there at 8:00am, we got a bus to the Athletes' village, no problem. Low stress, no worries. People in the village were great, super excited. I was feeling great, too!

The start was a bit difficult and slow, but I pretty much managed to stay a little slower than goal pace, as planned. At mile 3 I noticed a little blood on my R shoe, but did not pay attention to it. I did not feel super well, but I knew I need at least 5 miles to wake my legs up, so I was fine. By mile 5 I was feeling great, and trying to get into a groove. This was very hard, particularly because somehow I always end up behind a group of folks talking, and I have to weave around them. No biggie, though, I knew this would happen. And I knew I'd end up running 26.5 at least (I ran 26.57), so I was prepared. By mile 11 I noticed that my stride was weird, and that my R foot was supinating. I tried to correct my stride, and then I heard a pop, and saw blood taking over the front of my shoe. And that is when the pain started. It was burning and stinging. Initially I thought I'd tough it out and just run like I normally do, but that was impossible. I admit I had a little melt down here, a tear or two might have been shed, but I remembered Alberto Salazar (of all people) and how he used to run through foot stress fractures by landing on a different side of his foot. So I did that. I started to land on the R side of my foot. The blister pain was better, just pulsating, but it hurt like hell when the terrain was changing and my toe would tough the ground. By the half point I knew I would not be able to get my 3:20. I seriously fantasized about dropping out, kept the option open but kept deferring it. I think it was a good strategy for me. At mile 14.5 I saw my friends Sue M and Sue C, and their kiddies. At that point, I also had a L sided stomach cramp that I was trying to get rid off by breathing when the opposite leg landed, so I probably looked like hell at that point. Anyway, seeing them out there and particularly their little kiddies reminded me of Petru and I knew I would finish. I stopped looking at my pace tat, and just ran. The downhill at mile 15.5 was the worst for me. I had to walk it. In general, the downhills were tough bc my toe would inadvertently touch the ground. I walked all the steep downhills and ran the uphills on the R side of my foot. It worked. I also really started enjoying the crowd. I knew I had to get out of my head - it was not pretty in there, I admit - and just enjoy the race. I think I did, the last few miles. I saw Chris at mile 19.5, and got some Gu from him. He saw my bloody shoe and the look on his face broke my heart. Man it helped to see him out there! I made it to the finish line pretty much on one leg. It was comical, I wonder if the photographs captured any of this. I crossed the finish line relieved and puzzled.

Relieved - because I finished; because I got an almost 5 minute course PR; because my R hip was quiet; because I was feeling pretty good outside of the blister.
Puzzled - because I have had blisters before. After Boston last year, I lost a bunch of toenails and had blisters on all my toes, yet I did not feel any pain and managed to have a great race; because someone does not run a 1:32:XX half marathon and a 3:40:18 marathon one month after. Also, what happened to my endorphins, weren't they supposed to take over the pain? Hrr

But I wanted to be happy. I needed to be happy. And darn I was happy. I hung out and watched others finish, I got my medal, some food. Then I met Chris and we took the train back home and I got to feel like a little celebrity in the train, with my bloody foot and all. Chris wanted to carry me home, that's how concerned he was, but darn, it was only a blister! Poor guy drove me to Hopkinton, then drove to Newton with my mom in law and Petru, gave me GU at mile 19, then hopped on the train to meet me at the finish. And I am a B+ wife on a good day. Yes, I am that lucky! (BTW, he just got back from tennis with a Nutrageous, my fav candy bar!)

OK, back to the race. Lessons learned. Many, I think! Some are still feelings and those will pass, and probably become concrete lessons in the days to come. I know I'll be thinking about this for a while now.

For now, a couple of things:
1. The blister pain completely took me by surprise. I knew that I could get some hip pain, and had prepared mentally for that. I knew I'd get blisters, like I did last year, but I did not think they'd give me a hard time during the race. This took me by surprise and played with me mentally. I think that even with the blister I should have been able to do better than I did.

2. This marathon was a good lesson for me. Although I always say "life is NOT fair, you can work hard and NOT get what you want, etc", the truth is that I have always gotten what I wanted in life; I knew what that was, and went for it. And always worked my ass off, no shortcuts! In my romantic life, school life, work life, family life and athletics, I pretty much never failed at anything, or never not gotten what I expected based on the amount of work I put in it. I expected to do well in this race, because, well, I worked hard! And the truth is that without that blister I would have probably gotten my goal. But the truth is that marathoning is not supposed to always work out for you, as much as you work out the details and control everything that you can control. I am OK with that. I needed this lesson. This makes me hungrier for my next marathon. I am going to try for a 3:15 in October! I am going to trust that half marathon time, and train my a$$ off again! And I will get that 3;15. This Boston 2010 IS a means to a happy end!

More later, after my thoughts have a chance to brew a little longer!
Congrats to all those who ran Boston today! Hope you had a better day than I did!

Not what I hoped for....

I have never imagined that a little blister would stop me from running, but it did. It was the toughest race I have ever ran. I had to run the last half of the race on my heel, which made the downhills nearly impossible. A report to follow.





3:40:15, not a PR, but a course PR by 4 min and change. I'll take it. I am not disapointed, but proud I forced myself to finish! The Nike frees and I will have to have a talk, though:)

12225

Here goes my usual all systems check:

1. Legs - you are strong, powerful, muscular and tough. Although at times I may put you down, I am mostly keeping your best interest at heart: I ice you, I strengthen you, I roll you, I get you into compression and recovery socks. We both know that you are going to get most of the beating on Monday, but you can handle it better than any other body part anyway! Legs, you rock!

2. R hip - you've given me signals that I push too much, that I am not running easy enough during easy days. I can come up with excuses, blame the brain and its addiction to endorphins, but I am not. I massaged you and the adductors, I rolled you, I iced you, and you've been quiet lately. I hope you'll cooperate on Monday. You don't want to be singled out do you? And, I won't pay attention to your whining anyway!

3. Arms - you tend to get lazy, and don't help out much. You sort of hang out while the rest of us do all the work. That needs to change on Monday. You are strong, defined, and ...shhhs, you are my best looking body part! I need you to work on Monday, help the legs out up the hills, arms!

4. Abdomen - you tend to bend forward when the legs get tired. You think you are helping out when you do that, but really you are not. You cut down the oxygen and make things harder for the other body part. I've worked you out with abs and planks and swimming. Look in the mirror if you don't believe, you are hard as a rock! You need to sit up straight like we've practice, and help us hold form throughout the marathon.

5. Toes - there is no way around it, you are going to lose a couple of toenails, get a couple of blisters, the usual. I got you new injinji socks and we'll lube up, but the truth is, you are too long and uneven...You have been such troupers and I promise you some love after the race. Maybe even a pedicure (gasp!).

6. Face - you can be serious when going up the hill, I know you get like that when the going gets hard. But remember Baystate and Quincy Half? Remember how smiling got all the body parts feeling better? When you smile, the brain finds it easier to relax and not concern itself with the pain.

7. Stomach - you are strong, you always manage to digest 4-6 gus, no problem. You do get a little upset toward the end of marathons, and give out signs of nausea. I am fine with that, I know you really do the best you can, and we've managed with that so far!

8. Brain and Mind - you guys are rocks! You really are! You never cease to amaze me! You really are my best assets and I would not change that! We've worked hard together to get you where you are! It's nice that I can always count on you, and so far you've always been there for me. I am counting on you on Monday once again. You know the drill - if something goes wrong, you need to keep all systems in check, you need to distract us if we need distraction, motivate us if we need motivation, help us stay flexible when something goes not according to plan. You need to generate thoughts that are going to help us, and turn everything around to benefit us!

That's it, folks! We'll be trying for even splits following the 3:20 pace tat! See you on the other side!

A word to BAA and what I am and I am not doing

Is BAA messing with our heads?
Yesterday I got an email with "tips for running in the heat", which freaked me out and made me think that they know something I don't; the forecast has been showing cool temps for April 19th for a while now, so why would they send something about hot temps?
Today they sent another email with "tips for running in the cold", which made me feel much better; they are only trying to cover their bases, I guess.
Still, why oh why BAA would you play with our already tormented psyches? Don't you know what we are already going through with the endorphin withdrawal?

Moving on....
I am not reading everything possible about the course (just 10 min daily:)
I am not checking the temps obsessively (just once or twice every day)
I am not carboloading.
I still have not picked out my outfit; I would like not to wear black again, but there is something so bad ass about wearing all black, so "I am all business and don't mess with me" that I might just go for that look again.

I am reading the Dara Torres biography. Oh, such beautiful writing! After being left sad by reading about Agassi's life, this is so refreshing. You'd think the book would motivate me to swim (and you'd be correct, it does - kick a$$ swim session today), but it motivates me to run. fast. fast!
I have ordered my pace tat. 3:20, I am going to chase you!
I am sleeping any chance I get!
I am going to wear my Nike Frees.

And what am I doing with the extra free time? Planning my training for Vermont Half Ironman!!!

Last long run and "passing" Ryan Hall on the Minuteman bike path

Yes, exciting run this morning.

The weather was gorgeous, the temps cool, and I was excited for the run. My plan was to run 13 miles with 12 at MP. I decided to go on the Minuteman bikepath which is 5 minutes from my house, mostly up toward Bedford, and then down back home. Lots of runners on the path, which is always nice.

The first couple miles were hard. My legs felt heavy and my calves hurt. WTF? I was running about 10 seconds over MP, and getting frustrated that the run seemed hard. A series of random pains came and went - ITband, check; R calf, check; L pubic bone, check. By mile 3 I got in a groove and was able to hold MP. I started to actually enjoy the run at mile 5, and got faster and faster while keeping a fairly low effort level. Nice! Around mile 8 I saw this woman with never ending legs in front of me, and behind her, a blond tanned guy. No way, but yup, they were Ryan Hall and his wife Sara. They've been in Boston for the past 2 weeks, running in Concord, Lincoln and on the Minuteman. I ran a little faster and literally stared at him while he smiled. In retrospect I should have said something, but I did not. They were both running on the bits of trail on the side of the path, at about a 7:25, I would say. With the stroll of adrenaline I ended up running the last miles way faster than planned. My R hip flexor complained a bit, but it is much better today thanks to lots of icing and stretching. No more running faster for me this training cycle, I promise!!!

Now the real taper begins. The dreaded days off of any exercise. I don't remember when I last had one of these. Last week I biked and I swam in addition to running, but this week there will be no biking and only a little swimming in addition to the (gasp) 15-18 miles of running!I am working on looking forward to the rest and visualizing it healing up all the wear and tear that I put my body through during this marathon cycle.

I am feeling very calm about this marathon, which is unusual. I feel ready to fight, and ready to embrace whatever the day will bring. This is my first Boston as a qualified runner, and I feel pretty proud to participate in this race along with other great runners. The temps are looking really good now with highs of 56 and lows of 43, perfect running weather. Hopefully the forecast will not change!

Getting the "sick" out of the way, taper and future marathoning

Yes, just a little cold with a sweat fest for the past couple of days. I always get some kind of a minor bug during taper, so I am not concerned. It's like my body is telling me to slow down. OK, I hear ya!

This week I am going from 54 mile (peak week) to 30, 5 running days to 4. Monday I had a kick a$$ track workout which got me thinking that I would love to race the mile sometime. Based on my track workouts, I could go under 6. Tuesday I ran easy on hills with my Nike Frees and I felt like flying. I love love love those shoes. Going uphill on your toes saves so much energy, but I can't do that with my regular shoes bc they are too inflexible. Yesterday I got my a$$ kicked by the hot temps again. I purposely ran at lunch in 90 degrees. I ran 6 with 3 miles at short tempo. I ran for less than 20 minutes for the tempo, but my heart was jumping out of my chest (sunt bine mama!).

I've been reading a lot on strategies to race Boston, and it is really interesting that the only consensus is to run the first few miles slow. Otherwise, everyone has a different opinion: run positive splits bc of the hills vs run negative splits bc of the downhill at the end (which DOES not feel like a downhill, by the way) vs run even splits to conserve energy; run even effort vs check your watch to stay on pace; carboload vs don't carboload; don't try to PR at Boston vs Boston is actually an easy race (this one gets to me a little bit, if Boston were an easy race, why the winning times for the elites are slower at Boston compared to other marathons?); etc, etc. I think ultimately everyone's plan should account for own strength and weaknesses. Last year I had a pace tat which I checked at every mile marker, and that is what I followed. I ended up running negative splits, I think, but by v little. I'll use the same strategy this year, though if the temps are over 70 I may run it as a training run and race the Vermont Marathon at the end of May. Will see.

So what did I do with the extra free time this week? Yup, I found a fall marathon. Since I missed the registration for New York, and Chicago is closed, I decided to stay local and find a marathon in the area. I am thinking of running the Green Mountain Marathon in Vermont, in October. Someone at the Derry race told me about how great of a marathon this is. Plus, I like to support local small races, where the entry fee is $25 and the race Tshirts are not covered with ads. But before that it is going to be a lot of bike time and figuring out if this triathlon thing is something I want to put a lot of time into. Triathletes do have the best bodies, so maybe there is something to the sport:)

Pity party over

I forgot that my mom reads this blog. I mean, I knew she knows about it, but I did not realize that she is reading every single post. Hm. I guess I would do the same thing if I lived an ocean away from my son. Anyway, I got an email from her yesterday, saying that she is worried about me after reading the last blog post. Mom, I am fine:)

OK, so I did have a mini pity party over the weekend about the weather and the possibility of hot temps at Boston. But I know better than to continue with it. I think pity parties are great for a day or so, but unhelpful thereafter. Plus, the average temps for Boston are 50s, even though everyone seems to remember only the years when the weather was terribly hot or terribly cold. But those were the exceptions!!!

This marathon training cycle has been amazing. I learned a lot. My body is stronger than I thought.
It handled:
1. 5 runs a week, 4 of which were quality.
2. Two weeks of over 50 miles.
3. 6 20-22 milers
4. Over 8 MP runs from 8 to 20 miles.
5. Weekly track workouts at a pace from 5:45-6:10.
7. Weekly tempos.
8. A kick ass half marathon.
9. Weekly hill training.

I have much more confidence as a runner.
I feel strong, very strong!

I also enjoyed this marathon training cycle, as much if not more than all the other training cycles. I loved running in all kinds of crazy weather. I enjoyed the looks I would get from people when running in the snow, on ice, in the rain, and dressed with a winter hat, jacket and gloves in 68 degrees, like I did today! So I am not going to obsess about the weather, or the fact that the Boston course is 300 meters long (based on something I recently read), or other things I can't control, but I am going to work hard on making sure I keep up with the taper schedule, continue to do a few runs in the heat, to prep my body for warmer temps, sleep a ton, get over this headcold, and get excited about racing one of the best marathons in the world! I want to enter this race knowing that I did everything I could to increase my chances of reaching my goal!

I'd rather have rain, snow, sleet and cold than run in 73 degrees at Boston

Darn, I had such a tough run today!

The plan called for 20 miles with 15 @ MP. Since this was a bonus 20 miler (nr 6, I usually do 5), I decided to warm up for .5 mile, than do the 15 @ MP, and then run 4.5 on hills at whatever pace felt comfortable. I left the house much later than expected and it was hot outside (73 degrees). I felt off from the beginning. My breathing was labored, my legs were heavy. I expected this to go away after the first few miles, but did not. At mile 5 I took 1/2 Jet Blackberry Gu, which I acquired last week while running on the Boston course. As soon as I took it I felt nauseous, but I plugged along. I took a rest at mile 10 and refilled my water bottles, while mentally preparing myself for 4 torturous hilly miles and 1 mile of steep downhill. And here it is where, my friends, I fell apart. I felt week, nauseous, dizzy, and I was completely out of breath. Now, this almost never happens to me. I don't even get out of breath during track workouts. I do get out of breath on hills, but I managed to control my breathing and return it to baseline quickly. Not this time. I got a little worried and tried to slow down, but of course my mind did not let that happen. I had these voices in my head going against each other: "This is great, this is a good reminder of how you are going to feel at the end of the marathon, you have not felt like this in a while, this is good, accept it and go through it" vs "I think you need to stop. I think something is wrong. I think you are going to pass out. Good thing you have your road ID on", vs "Stop catastrophizing, keep running", vs "Is this worth it"...and so on. I slowed down a bit, such that my average went from 7:34 for the first 10 miles, to 7:41 by mile 14. I hammered it downhill for the last mile and managed to get my average down to 7:37. A little slower than what I wanted and than my 20 miler last week, but I did it! The hardest 15 miles ever. I sat on the ground for a while, and than set out to finish the run. I ran 2 miles, and than I could not go any more. I told myself that 17.5 is pretty good. But I was not happy. I was v hungry and thirsty so I speed walked to a Dunkin' Donuts and got a coke and a raisin bagel, and walked home (1.5 miles). 19 miles (17.5 ran, instead of the planned 20? Nah, can't let that happen. So I went out in the afternoon and ran 3 miles on hills with Chris (who rarely runs outside a tennis or basketball court, but manages to kick my butt everytime we run together). NOW I feel ready to taper. Next week, 65% less mileage! These legs are in serious need for rest! I am chucking this run to the high temps and tired legs. In a way, I needed a bad run this training cycle, to humble me and help me realize that the weather is another element I need to account for when I plan my Boston race. Now I just need to be smart and taper! And what better celebration than hanging out at Lizard's Lounge in Cambridge with friends tonight!!!

March stats

March has been a great month!

I had a huge PR in the half marathon.
I swam my first continuous mile.
I did a little biking after a complete break since December 2009.

Here are the stats:
Running: 218 miles (mileage record for this low mileage gal)
Bike: 70 miles (better than 0)
Swim: 9.75 miles
Abs: 1000
Push-ups: 300
ITB/knee strength sessions: 10 (10 min each)
Pilates/core with weights sessions: 10 (20 min each)

Other fun stats:
Icebaths: 15
Rolling (with foam roller): 21 sessions.
Injuries: adductor pain during 1 run; hip pain during one easy run; abdominal pain (muscular), R side, for 3 days (probably swimming related); heel pain at the beginning of 3 runs. Weird, no? Maybe I am too much in tune with my body:)
Nr of pints of blueberries consumed (my new addiction): 19
Nr of gels: 5 (2 in the half marathon, one per each additional long run). I am tapering off of these and just eat a bigger meal the night before (I like real food way better, though the Chocolate Nr 9 gels are pretty tasty and much healthier than the regular Gu!)