Sooooo happy!

I woke up this am rather frazzled. We went out pretty late last night, I had a lamb dish for dinner (I never eat lamb, but we had dinner at friends' house....it was delicious!), and my mom's dog started barking at 6:00am. I was unable to find one of my water bottles (Chris would say my running gear tends to be all over the house, I tend to agree, but of course not to him...). Next, to top all of this off, my Garmin, my faithful Garmin would not power up. My husband would not understand why this would make me want to scream, but he is not a runner. He does not understand how the Garmin keeps me in line, tells me when to pick up the pace and when to slow down, and gives me the security and peace of mind that I am where I should be in terms of pace and distance. ...

I had to meet Sue S at 8:00am, so had no time for pity parties. Sue has a Garmin, so that made me feel better. I figured, might as well bag this as "preparation just in case something is going to happen with the Garmin during the race" (OMG!!!!). We had a 20 miler today, and my plan was to go longer. I am not sure whether there is a physical benefit to running more than 20 miles for a marathon, but I know that there is a psychological one, for me. We started pretty fast, 8:30 for the first 4-5 miles, and slowed down a bit thereafter. We went the usual route, though the plan is to go on the course for the last 3 20 milers. We added extra hills and both felt great. Our pace slowed a bit, but overall I felt strong. We practiced some downhills and let me tell you, those are much tougher on the legs than the uphills. After about 5-6 miles of hills, Sue S was done with her 18 miles, handed me her Garmin (oh, the Garmin, such security), and I was on my way. Average pace for the 18 miles was 9:12. Pretty good, 8 seconds better than what we were supposed to run today.

After Sue left, I decided to pick up the pace. This was probably my anxiety, and not having the confidence that I am going to be able to run 26.2 @ 8:35 in April. ..It hurt. I pushed. It actually got easier. I am not sure why, I think I just got into a groove, played a couple of songs in my head, played some mental tricks. Pretty soon I was at 9:04 average and 23 miles total. I felt good, strong. I could have kept going. Easily. I mean, I was in pain, my legs were lead, but 3 more miles...for sure. But I stopped, of course. I walked the last .5 mile home, doing lunges, and calculating the pace of my last 5 miles in my head, 8:32! So now, 1/2 a chicken and a bagel later, I feel so happy, and so confident that I might be able to run a pretty strong marathon this April. Now, if I could only find a way not to have these hideous, humongous blisters after every long run (5 of them, every week, same spots)...oh well, I can still hide my toes in my winter boots for a while:)

training log 2/2-2/9

It's been a busy week, getting back into things after the cruise. Lets just say I had 350 emails on Friday night when I got back home. I always feel a bit overwhelmed the first couple of days after a vacation, until I get organized and plan my week. Running helped with this, per usual.



Monday: SPEED

Goal: 10-20 min warm up, 2X1200 @ 6:56, 4X 800 @ 6:46, 10 min col down

Actual: 1 mile warm up, 12oo @ 6:50, 1200 @ 6:49, 800 @ 6:40, 800 @ 6:42, 800@ 6:46, 800 @ 6:40.

All of these were about 1/3 flat, 1/3 up, 1/3 down. I got better at being more consistent about pace. I used to go all out and be @ 5:30 for a while, and then have to slow down, all out of breath.

Although I feel tired after these intervals, I never rest more than 20 seconds, and I feel I could go faster. Would there be any benefit to that, or just risk of injury?



Tuesday: SWIM
Regular 1.5 mile swim, with kicks, front and back. I also did 40 pull ups on the diving board.



Wednesday: BIKE

Did 20 miles on my new (well, used) bike, indoors. Loved it. It's one day I get to stay in and work out. The resistance was low, and it took me 1:13 min. Not to bad.



I also managed to do all my leg and core strength exercises, yeah!



Thursday: TEMPO

Goal: 1 mile easy, 5 miles @ 7:59

Actual: 1 mile easy (with 2 hills), 5 miles @ 7:47.

This was hard because of my headcold, and running on the packed snow. It's much harder than the pavement. I really liked that it was a hard run. I need to practice pushing through, and I don't think any of my workouts so far felt difficult for long enough...This makes me nervous bc I know that I am going to struggle during the last 6 miles of the marathon, and I would like my body and mind to be more prepared for that. Should I train harder?

Friday: REST

Saturday: Long run
23 miles with lots up hills!

Sunday: SWIM
1.5 miles with 60 pulls ups and kicks.

Total:
Run: 34.5 miles - wow, this is a record for me!!!
Bike: 20 miles
Swim: 3 miles

Interview

Aron sent me the following questions, which are part of an "interview" game. See rules at the end of this post. If you want to be interviewed email me at avranceanu@partners.org


1.What is your running history (how you got started, how long you have been running)?
I started jogging for fitness in 1996, a couple of years after moving to the US. I picked up running outdoors in 2000 and started running 5Ks and 10Ks. I ran through my pregnancy and 3 days after having my son. In 2007 I joined "Runaway moms" in Arlington, where I live, and met several women who were serious about racing. I got peered pressured into doing a 1/2 marathon, and I was hooked. Recently I have discovered trail running, which is beautiful and much easier than road running. I am now training for my first marathon - Boston, which I am running for Pediatric Cancer Research at Massachusetts General Hospital, where I work.

2. If you could go on vacation to one place where would it be?
I don't have a "dream vacation spot", but I think it would probably be Hawaii.

3. What is one food that you could eat every day?
At the moment, oatmeal. But that will probably change shortly. I tend to go through "food phases".

4. What is your favorite physical attribute about yourself?
It's my nose! I used to hate it as a teenager, strongly considered a nose job. Now I think it gives me character and I am so glad I kept it!

5. What is your biggest pet peeve?
Getting in bed with "outdoor clothes on". My husband used to do it all the time, and it drove me crazy. But he learned...

OK, now your turn..
To play along:
1. Leave me a comment saying, "Interview me."
2. I will respond by emailing you five questions. (I get to pick the questions).
3. You will update your blog with the answers to the questions.
4. You will include this explanation and an offer to interview others in the same post.
5. When others comment asking to be interviewed, you will ask them five questions.

Book review - Brain Training for Runners, by Matt Fitzgerald

No, I am not one of those lucky runners who was asked to review the book by the publisher. I just picked it up because it was positively reviewed by Runner's World, and because it is based on research. I confess - initially I thought that I would learn a great deal about "mental training". However, within the first couple of pages the author describes clearly that brain training is different than mental training. The brain has running related functions that are either reflexive or occur outside conscious awareness. In this book, the author describes in detail these functions, and provides exercises ('proprioceptive cues') to train the brain and become a faster, more efficient, injury free runner. The book is not always an easy read. There are parts that are fairly technical. Nonetheless, the book pushes you to go against your intuition and question much of what you've learned and makes sense about running.

Here are a couple of interesting things from the book:

1. Fatigue is not caused by energy depletion.
The author points that research has shown that there is still fuel available to muscles when fatigue occurs. The actual cause of fatigue is a reduction in muscle activation by the brain that is influenced in part by declining energy stores. This is believed to be a protective mechanism that prevents us from running to the point of serious harm.

2. Good running form can be learned.
Running form is very important in how efficient a runner is, and also in injury prevention. Running form is controlled by the brain, is automatic. The programs that control running form can be modified via a variety of techniques to produce a running stride that is efficient and powerful. The book gives clear guidelines in terms of correcting form.


3. A runner's pace is not determined by physical capacity, such as VO2max.
Althouhg VO2max (capacity to consume oxygen) is important in determining the pace, teleoanticipation determined by the brain has a more important role. When you start a race your brain calculates the maximum pace you can sustain over the planned running distance based on measures of your fitness level, past experience, air temperature, etc, and helps guide you toward the appropriate pace by producing feelings of comfort and discomfort. The author promotes "embracing suffering" during runs and doing at least one "breakthrough run" a month (race or a run where you push yourself as far as you can) in order to train the brain to allow you to run with more comfort at your chosen pace.

4. Running injuries are not caused by the high-impact nature of running.
Impact forces to contribute to running injuries, but the main culprits are other factors that cause us to run in ways that contradict the preferred movement patterns stored in the brain and thus increasing susceptibility to impact related tissue damage. These factors are running shoes and sitting 8+ hours. With regard to running shoes - the author points out that all the cushioning in the shoes forces the foot to land on the hill. This does not occur when running barefoot - try it, it is true- because it is painful. However, the cushioning in the shoes protects the hill from the pain, thus changing how the foot lands during running. The author mentioned that his running injuries disappeared when he switched to "minimalistic running shoes" (some Nikes) that do not provide all the protection, and thus allow his feet to move normally during the runs.

5. You don't need to drink too much during runs
He discussed how elite runners do not drink much during races. He noted that liquid is not absorbed during fast runs, and so water tends to accumulate in the stomach and cause pains and nausea. The body is capable to run dehydrated.

6. It's good for you to do training long runs without taking in energy.
This is because during such runs the body secretes certain chemicals (IL-6) that help the brain and body to adapt to the stress of running, and make one more efficient. He advocates alternating fueled runs with unfueled runs. Also, he mentions that consuming protein during the run helps with recovery and preparation for next day's run. Accelerade is the only sports drink that contain protein.

7. It is important to embrace your pain
Fatigue related pain is the subconscious brain's way of trying to convince the brain's conscious decision-making center to slow down the pace or stop The only way to reject the message is to embrace the pain and embrace it. The author talks about "practicing suffering" in order to habituate to pain and desensitize oneself.

These are only a few of the messages from the book. As I mentioned, some are counterintuitive. I think it's worth reading the book. I am definitely going to try some of his suggestions, particularly those related to practicing good form.

http://www.amazon.com/Brain-Training-Runners-Revolutionary-andResults/dp/0451222326

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:)