Feeling strong

There comes a time in training when runs seem to just happen, paces are attained without the typical struggle of the beginning runs, and upcoming hard runs are no longer intimidating. I feel I am getting closer to that point.

My runs this week went really well. Monday's 9 miler w/ 8X800m @ 6:26 took me by surprise in that it did not hurt nor led to any puking-like feelings, despite the heat. I even ran faster than I planned to (average 6:20-6:26). Wednesday's tempo, 10 miles with 6X7:44, ended up as a 10 miler with 6X 7:32, and I even had to mentally talk myself out of going faster...The weather was much cooler on Wednesday than last week, but humidity was high so the weather can't be the only reason the run went well.

I am feeling really strong these days. I have been training for 7 weeks now, running an average of 40 miles/week (as opposed to 30 for Boston 2009), swimming and biking a ton, lifting weights and strength training, and my body and mind are responding very well. I have absolutely zero pain. I look forward to all my runs (probably because I run 4 days/week only) and all my workouts. When I trained for Boston I used to feel extremely tired, particularly after the long runs. Not so much anymore. I no longer need to take a nap after a long run, although I do enjoy weekend short naps with my son when I can. It is amazing how the human body can adapt to a higher training load. Of course, I am helping my body by eating well, taking ice baths, getting home massages (thanks, Chris) and sleeping enough (OK, 80% of the time), but I am giving my body most of the credit. It may be that I will be able to run an ultra pretty soon, and maybe build up to an 100 miler in a few years. You never know. For now, I am enjoying this great feeling of strength, and trying to stay focused on the task ahead, Baystate Marathon 2009. Feels great to be running well!

Breaking through

I had a great 20 miler today! It was not easy - I never expect easy - but it was what I remembered training to be: some pain, some nausea during the last few miles, lots of mental games during the last few miles all combined with a sense of purpose and accomplishment. My last 20 miler, and to some extent my 18 miler last week have been awful. In fact, I started doubting my ability to run a 3:30-3:35 marathon, or even a marathon. I felt nauseous, sick to my stomach, and the miles felt like a self-imposed torture that did not make sense at the time, or in the big scheme of things. Although I rationally knew this was all because of running in 80-90 degrees, and carrying a few pounds of sweat in my shoes and clothes, it was very difficult to internalize these reasons, and I started to think that perhaps running Boston so well was a fluke... I knew I would continue training, and pushing through, but my sense of purpose, accomplishment and pleasure that I associated with running long were gone; what's running without those?

As expected, I had some apprehension about today's run. On top of that, I have a mild cold, and have been dragging a bit these past few days. Nonetheless, I woke up at 6:30am, packed vanilla GU (to try instead of chocolate), Nuun and water, had an extra large bowl of oatmeal and a little coffee, and was on the road by 7:30. We are again in New Hampshire at my mom in law's house, and the plan was to run by the beach again. As soon as I stepped outside, I was greeted by a gentle breeze, and it felt great. My legs needed a few miles to wake up, and I was fine to start running slower. My plan for the day was to try to run a progressive run, ending at an average lower or equal to 8:45min/mile. The first 10 miles went by quickly, while I listened to a Runner's Round Table podcast, and my average pace at that point was 8:42. I was shoked that I was not hot at all, and barely sweating. What a change a few degrees make! By mile 15 I was at 8:33, and still feeling great, in spite of rolling hills during miles 12-15. The 2 vanilla Gus I took settled nicely in my stomach, and the Nuun provided enough electrolytes given that I was not sweating nearly as much as last week or 2 weeks ago. Since I was feeling great, I decided to push it. I switched my I-pod to music and hammered the rolling hills going faster and faster, and actually sprinting the last mile for an average of 8:25 for 20 miles! I am so happy. I have my proof that I can run strong. A 20 miler with about 7 miles of rolling hills at this pace so early in marathon training increases my confidence that I can meet my goals. More importantly, it reminds me that running is not all about pain and suffering - of course, those are part of the game, but they should not be everything! Running, for me, needs to also be about having fun and enjoyment. If I have that, I can also push harder, and run stronger. Lets hope for 50 degrees for Baystate - and no more chocolate GU for me!
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Total weekly mileage: 41.4 run, 50 mile bike, 1.5 miles swim.
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If you have not seen my previous post, check out the Runner's World article I mention and let me know your thoughts (research based or own experience). The article contains pretty controversial information, and I would love to hear other runners' opinion on it. Thanks!

Article for thought, and more on my training

My legs are starting to complain. They are not sore, but heavy. They are looking forward to next week's lower mileage and 13 mile long runs (as opposed to 20 or 18). I, on the other hand, am game for going long, which is good since I have another 20 miler this weekend, to which I plan to add 2 more miles of walking for cool down and more time on my feet.

I have been trying to take good care of my legs. That may have been a waste of time. Apparently, my ice baths and stretching (OK, I confess, I stretch for like, 1 minute???, have never liked it, have never had patience for it, have never talked about it in the running community for fear of getting the evil eye...) are not supposed to help with the recovery. Maybe the roller is not helping either, since massages are also not helpful and the roller is a bit of a self-massage; in fact, massages are bad, since they "may decrease blood flow and waste-product removal'. Good thing I have never paid for one, since my hub is happy (OK, I am pushing it) to oblige.

So where is all of this coming from? The September issue of Runner's World, pages 58-61. There is more there, like 1) running long without nutrition is good, because it teaches the body to burn fat (but why would I want to do that, when I can always take a gel during training and during the marathon, and have better runs all around? Do I need to burn fat, I like my fat, I would like to keep it, I don't want to be the skinny old lady when I "grow up"), 2) lifting weights is not beneficial for runners (I know, but broad shoulders balance most women's bodies, and make us look and feel strong), 3) quality is more important than quantity for most runners not only beginners (I do like this one, since I am practicing it, but I do think that this is not a one size fits all strategy), 4) cross training, particularly biking is as beneficial in terms of marathon training as non key runs, and more beneficial for injury prevention (I agree with this one as well, particularly since they are citing some research, though I can't vouch because I have no idea how those studies were done), 5) building to a peak from a slow base to speed work may not be as beneficial as year long training, since one loses fitness quickly and would have to start all over, and also because as one gets fitter, one can handle tougher training (I can see the point of this one, as my body is definetly stronger and able to handle more than one year ago) and 6) speed work can have just a few repeats and longer recovery periods (this one did not convince me, since the athlete given as examples trained for 800m races; dah, of course she can rest for 15 minutes in between 800m..).

As far as the icebaths and the roller...I will keep them in my training because: 1) they seem to work for me, and who cares if it is placebo? and 2) it is nice to be able to do "something" to help with recovery, even if it may not help, we all like a sense of control, don't we?

OK, so what are your thoughts on these? Have you looked over the article? I really loved reading about the "good old days", examples of runners who used techniques that we would frown upon now, but had great results in races (like drinking wine, training 2 miles a day and sprinting in place, yet setting records).

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Onto my training.
Monday I ran 9.5 miles, with 3.5 miles of speed work - 2X1200m at 6:30 and 6:36 with 2min RI, and 4X800m at 6:26, 6:29, 6:26; 6:24 with 2 min RI; average pace for 9.5miles was 8:04.
The run went very well. No vomit in spite of running in crazy hot temps. I think the shorter intervals and the longer recovery periods helped.

Today I ran 8 miles w 5 miles @ medium tempo pace (7:29). I actually run the tempo miles at 7:25. But, I stopped half way for about 1 minute to get water (OK, and to wipe the sweat off of....everything, and because I was burning up, literally, and was a bit concerned about that). So, I guess I sort of screwed up the tempo. Oh, well.

Tomorrow I have an easy 4 miler on trails, and then a 20 miler on Saturday. Exciting!!!!!

Saturday's 18 miler

We were back in New Hampshire at my mom in law's house this weekend. I did not want to have a repeat of last week's 20 miler (I know, it wasn't really that bad, and I ran it faster than FIRST told me, but I just felt horrible during it). So I went to bed a little earlier (well, 11:30, but still), woke up at 6:00 am (thanks to my son, who hopped into our bed and gave us the wake up call early in the am - always looking out for mommy), took 3 gels with me (rather than 2), took one Endurolyte tablet with my oatmeal and coffee, and packed another one with me, along with salt packets. I felt ready - short tights on, Garmin charged, Ipod loaded with NPR podcasts - and out the door at 7:45, over one hour earlier than last week. The plan for the run was simple: Run 18 miles @ 8:45. Start at 9:00, and by mile 10 get to 8:45. Keep it there and see how I feel and if I can, get it down a bit more in the last few miles. Then, walk 2 miles for cool down, and to have more time on my feet. In terms of nutrition, the plan was to take 1/2 gel every 3 miles, for a total of 3 gels. I also planned to take 2 Endurolyte tabs, 2 salt packets, and drink 2 8 oz Nuun bottles, and to make sure I don't drink too much water (reason for last week's side stich and stomach issues, at least partly, I think).

During the first few miles it was hard to find a rhythm, and felt I was with my eye on the watch making sure I was not going too fast. Legs felt good. This was a relief, after Thursday's accidental mega workout. The podcasts kept me entertained (I just love to listen to them -this fits so well with my multitasking personality, bombard the brain with endorphins and knowledge) and I felt great. At mile 10 pace was 8:42. Good. I bought some water and refilled my bottles. I was feeling well, more than 1/2 way done. This continued until mile 13, when nausea again overwhelmed me. What's up with that? It was very hot again, I was sweating profusely, and my Asics were making squishy noises with every step. I pushed through, though, by reminding myself of the suffering mantra. It worked. The last few miles were hard, v hard, but my stomach did settle. Unfortunately, I was unable to take my last GU - the thought of more chocolate literally made me want to vomit ( I would have bet money that this would never happen - I am a girl, I love chocolate)! Next week I'll try a different flavor. Last mile was v fast, probably MP mile, for average pace 8:39 for 18 miles. The 2 mile walk was very pleasant. My legs appreciated it. I allowed myself to drink all my water, and really take in the beautiful views (something I can't appreciate when running hard and not feeling well). During the entire run, I craved a cold can of Coke. Now, I never drink Coke. Once in a while I drink a diet coke (I used to drink massive soda quantities in college and grad school, but pregnancy somehow cured me). Of course I did not have any, and did not want to go out and get some (I will for next long run, though). Still, interesting. I changed into my bathing suit and walked to the beach, where I swam for 15 minutes in the ocean (my legs got numb, the water never gets over 50-55 here) and built sand castles with my little guy!

It's so interesting how we forget the pain of the last few miles of a run, and keep wanting more. At least this is how I feel. Always. I am so excited for my next run. The memory of the hurt is gone, but the feeling of accomplishment is not. I am so thankful for humans' ability to remember the positives much better than the negatives.
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41 miles again this week (2 walked, though)
9 with 3X1 mile @ 6:40 with 1 min RI
8 with 3m @ 7:14
4 recovery on trails @ 9:30
18 (+ 2 walked) long @ 8:39
Lots of biking and swimming, too!

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).