Taper and pains

This year I am having a hard time tapering. I don't feel tired, or burned out, or excited for having more free time (it would not be free time anyway). For my first 2 marathons, I felt somehow ready to taper, and I tapered for 3 weeks. This time I am going to taper for 2 weeks (well, technically 15 days, since marathon is on a Monday). I did some research and turns out the only actual research (as opposed to people's opinion) on tapering (that I found) stated that the best taper is 2 weeks, with the first week of abruptly cutting miles (50% first 3 days, 75% the next 4), and then cutting miles even more the week after. This is the opposite of what I have been doing thus far, with a 20% 40% 60% mileage reduction over a 3 week period. What this means, is that this week was/will be heavy training: 10 miles with 8X800 @ 5:45-6:03, 5 miles easy (turned into 5 miles hard because I was soaked and cold and tired of the dirty looks I was getting from people who clearly thought I should be institutionalized for running in that kind of weather), 10 miles with 5@7:04, 5 easy miles tomorrow (hopefully easy) and then 20 miles with 15 @ MP on Saturday. And some swim bike in there, too! I hope my body will hold up. Last training cycle, around this time, but ITB was screaming and I conveniently ignored it (it worked). This training cycle I had some adductor pain and some hip pain, but they went away without me having to adjust my training. After last week's 20 miler @ MP, my heel started hurting first thing in the morning, and while running the first mile or so. Not sure what it is, as it does not fit the plantar fasciitis or Achilles' pattern completely (and it definitely is not a stress fracture, since the pain goes away with activity), so again I am choosing to ignore it. If I make it to Sunday, taper will take care of it, hopefully! Or maybe it is all gone already (it does not hurt now, yay!), or maybe it is a pretaper phantom pain.

Last night Chris and I did some upper body workout emptying our basement, which got flooded again. You'd think we'd buy a pump, but no, we are strong and stubborn. This time, the washing machine survived. I miss the sun and am looking forward to seeing it tomorrow. And I am very very excited to race that Boston race already! I am working on getting my brain used to my MP (my body is fine, but my brain is having a hard time getting used to the fact that I got so much faster since last year - my Boston planned MP will be at least 1 min/mile faster than last year!). I have sticky notes with my MP all over the house, and I can say that my brain is slowly opening up to the idea of letting us (me and my legs) going for that pace!

How do you taper for the marathon?

Awesome weekend

This is what an awesome weekend looks like for me:

Friday night watching a movie with Chris
Saturday morning running 20 MP miles on the Boston Marathon course, followed by a full fat latte and a 1.5 hour nap.
Working a little.
Tracking Angela and Charisa who rocked Oceanside 70.3
Cuddling and play time with Petru.
Dinner, game night and laughter with friends 'till after midnight.
Peaceful Sunday morning watching Petru play with his neighbourhood pals.
Swimming my first continuous mile! It was slow (43 min) but I did not try to go faster, I was in the zone, and could have kept going!
Watching Petru's soccer class.
This afternoon/evening: another nap shortly, followed by barbecue with friends in our backyard, and special mother-son movie night with popcorn and 'butter cups' (aka peanut butter cups) while Chris watches the Celtics game; tracking Maggs and Anne Marie who are doing Lavaman.
A little more (fun) work after Petru goes to bed while watching "Flight of the Concords" DVDs.

Thougths on The Marathon

Paul commented on my half marathon race report asking to do a post on my strategy going into Boston, given that I have been training for a 3:20, but my half marathon aims me capable to run a 3:15.

I've had some time to think about this issue. And....I still don't know for sure what I will do.

I have great respect for Boston. Every time I check the course map the marathon looks so easy. The elevation drops a ton. There are some hills, but they are not steep. I am good on hills, and I am typically able to make up on the downhills what I lose on the uphill. However, I was massively shocked last year when I ran Boston, of how tough the race actually was. Miles 19-26.2 are a blur. I have never ever worked a race as hard as I did Boston last year. I seriously wonder whether I have it in me to fight as hard this year. Last year Boston was my fist marathon ever (I ran for charity), and I really wanted to qualify. This year, it will be easier to give in to the pain. I am hoping that I won't, I am hoping that I will be able to do some good mental work during these last 4 weeks, and figure out that indeed I want to rock Boston:) Believe me, I will be working on that !

So my memory of Boston is a bit traumatic and intimidating. Sometimes I wonder whether the race seemed so hard to me because it was my first 26.2. I remember training for it and being sore after every single long run. I remember going to sleep with my knees pulsating in pain. I remember my feet hurting first thing in the morning. And the blisters, the lost toe nails, the black toe nails. The week and a half of post marathon soreness. Reading these, you'd think I ran crazy mileage, but I peaked at 32 miles, 3 runs a week. My body was in shock, not used to speed work, tempo runs or runs longer than 13.1. Now my body is much stronger. I am rarely sore. I am able to handle much more training. Although I don't run high mileage, I now can run 5 times a week, for about 45 miles/week or so. No knee pain, no feet pain, nothing. No injury! It's amazing! My body is stronger. And maybe my opinion on Boston will change. Will see.

I also read that one's actual marathon time is "Boston -10 minutes". So it may be that I could run a 3;15, but on a different course. Boston is also very large, and I know I am going to have to weave a lot (lat year I ran 26.5!); so a 7:38 pace will most likely need to be 7:30 for a 26.2 3:20 marathon.

So the actual plan is to get on pace 7:35 by mile 6, and then see what happens. If I feel strong after mile 23, when the hills end, I'll pick up the pace. I am going to be cautious, and give Boston the respect it deserves.

Today I ran the last 20 miles again, first time this year, and it was a reminder of how tough the course is. The "downhill" is in fact a series of rolling down hills. The actual hills are long, long, long. Although I managed to run the 20 at MP, it was not easy and I am now sore. The good news? I am again getting excited about the race! Seeing all the runners on the course, the water stop, the cheering, the encouraging signs all around the course, on people's cars, on the windows of business, it made me so happy to be a runner and have the privilege to run Boston again!

One more big week of training before taper!

Post race thoughts and my first attempt to run by feel

I am still on cloud 9 after my race over the weekend. It's amazing to me how the race atmosphere can make one run much faster then imagined. If you'd asked me whether I could run a 1:32 before the race, I would have bet you that I could not. I was secretly hoping for a 1:35, but believed it to be a long shot. But I am happy I pushed through and did not settle for less, like I did in many previous races. The fact that I felt so good made a huge difference, of course, but I know I worked at that by checking in with my body and telling myself things like: "Muscles don't ache, you are feeling great", "You did awesome on the hill, now sprint on the downhill while breathing deeply. See, your breathing is back", "You are doing awesome". I also think smiling helps me a lot. Yes, it can be fake at times, but it makes me feel better, it is giving my brain the message that I am doing well, and the brain believes it!

No rest for me after the race, though. I switched my training so that I did an easy but longish run on Monday, and a track workout today. Legs were a little tired on Monday, but no soreness at all. They were back today. I love my legs! My track workout for today called for 10X400m @ 6:00pace. As I started to warm up, I thought that the 400s are the perfect distance to try to run by feel. I ran the first repeat with my eye on the watch, trying to get the feel for the 6:00 min/mile pace. I ran it between 5:50-6, so overall good. I ran the next 4 without looking at the watch, and they were all between 5:50-6:00. Yay, this run by feel might be actually working. But then I got tired. Repeat 6 was a 6:05. Hrr. I looked at my watch during all other repeats; it felt like I was running faster, but I was not, and had to push it harder than during the first few repeats to keep the pace under a 6:00. And this is what my problem with running by feel is. Fatigue affects perception of effort. Without my watch, I would have slowed down during my last 400m repeats. But the watch helped me push through. And I was able to keep that pace. And the faster pace, the pushing through the fatigue during these repeats is what will make me faster, and what will give me confidence that I can push through when tired. The watch helps me outsmart my brain, who wants me to slow down. The watch is also helping me not go out too fast at the beginning of a race, when I feel so goo. The trick, for me, is to not let the watch hold me BACK during races, when I am rested, and perhaps can run faster than what I believe I can based on my watch. And that's something I am getting better at!

Quincy Half Marathon - Hell Yes!

Stats:

Time: 1:32:56; 7:04 pace (unofficial, per Garmin); 7 minute PR.
Place: 3rd overall women; 30th overall

Splits:
1 7:14
2 7:06
3 7:18
4 7:15
5 7:23
6 6:58
7 7:04
8 7:07
9 6:59
10 7:07
11 7:04
12 6:59
13 6:40
.1: 5:22

The report:
I was a bit nervous about this race. I got a head cold on Friday. I had a tough week of training, with 4 fast and long runs. I felt heavy and slow. Last night I found myself coming up with excuses but I cut myself out: "You trained hard, no need for excuses, you go and run hard".

I was excited in the am and mentally ready to race. I cleared my sinuses with the netty pot, took a Tylenol and felt better. My boys came with me as we were planning to visit my uncle who lives close by, after the race. It was chilly and windy in the morning. My plan was to run in shorts and T shirt, but when we got to Quincy I changed my mind and wore Chris's jacket. Can't wait for the pictures...me in an oversized jacket... As soon as I got my packet I realized that there were no timing chips. I went to the finish line and positioned myself in the second line. At 9:02, we were off.

My initial plan was to stay at 7:20 for 10 miles, and push during the last 3.1. Well, as you can see from the splits, that did not work out (which is a good thing). Deep inside I knew the race is small enough that I could place, so I let myself go faster, but not crazy fast. Lots of women passed me in the beginning miles, but I was fine with that. I can now tell the fast runners by their stride. I knew I am going to pass most of those women in the later miles. I felt good, but not super, but I reminded myself that I tend to feel better a few miles into a race. I wore my Nike Free shoes and had some concern about how I would do with them in a race (they were amazing!).

The first few miles were rolling inclines. I was awaiting the big hill at mile 5, and took a gel in preparation. The hill did not disappoint. It was about .75 up and .25 down. I shortened my stride and pumped my arms. I felt great. The next 3 miles were pancake flat. We had the ocean on our R and it was beautiful. I was feeling awesome, so I started to pick up the pace. I decided I would keep a 7:10 average by mile 10, and then reassess. By mile 8, I had passed many of the women who were in front of me. The course started to roll again, with short and steep hills, and I started to get out of breath as I would crest the hills. I took deep breaths and reminded myself that there will be a downhill and I am a great downhill runner. At mile 9 I passed 2 women. I went faster. I saw 2 more women in front of me and decided to pass them, too. I did, at mile 11. From then on, I had to focus on guys, because there were no women in sight. I started to feel tired so I took another 1/2 gel. I pushed the pace a bit, because I wanted to feel pain, more than to go faster (there were no women in site to pass). At mile 12 a police officer told me I was 3rd woman, and that the hill I was cresting was the last one. I picked up the pace. I got close to the puking threshold, and was happy about that. It meant I was working hard. The last .1 I sprinted as I saw the clock. I wanted to see 1:32:XX and not 1:33. I made it in under 1:33. Petru and Chris ran the last .1 behind me, cheering me on. After the race, we watched runners a bit, and Petru kept yelling: "C'mon runners, you go fast, you pump arms, you win!!!".

I am very happy with the result, though of course, there is the perfectionist part of me who "knows" I could have run faster. But I feel like this after every race, so I am not sure whether somehow my mind erases the suffering and remembers only the endorphin soaked feelings. I do know that a sub 1:30 is in my future. I also now have the confidence that I can run a 3:20 in Boston. In fact, based on my time, I could run a 3:15 or so. Will see!!

Training, training

Somehow I managed 3 hard days of running in a row. I honestly think I need a coach, someone to help me be confident enough to slow down (probably the opposite of what most people want a coach to do).

After skipping the track workout on Monday, due to torrential rains, I was forced to do it Tuesday. That went sort of well. The swim thereafter went even better. I shared the lane with a guy in swim jammers and found myself competing with him. He was doing 100m repeats, and I ended up doing them too. It was fun. Giving myself permission to breath every 2 strokes helped tremendously with my comfort in the water and my speed. I don't get into oxygen debt anymore unless I really push hard. Wednesday morning my stomach and rib muscles were sore. My arms, too, but not that much. When something is sore, I usually ice it, but how do you ice your entire upper body? Chris gave me my morning hug, and I almost screamed. I never get that sore in my leg muscles, unless I race hard. I had a recovery 5 mile run that afternoon, and somehow that become 4X1.25 repeats of rolling hills, 2 rolling down, 2 rolling up. I made myself leave my Garmin at home, in hopes that not knowing the pace would help me slow down. I took a regular sports watch with me. Big mistake. I ended up running closer to MP than recovery pace. Hrrrr! Also, my ab muscles hurt like hell, particularly on downhills. Anyone ever had this problem? V weird. I know it is swimming related, from reaching out and stretching each arm while swimming. Today I had 13 miles with 10 at MP. Since I am racing on Sunday, I decided on a compromise; faster than MP but slower than HMP, on a flat terrain with about 4-5 small hills (more like inclines). My abs were no longer sore (hew), the weather was beautiful, but the run was hard. Two weeks ago I ran 10 @ 7:09 and felt great. Today 10 @ 7:24 were HARD. Not all out, but hard. The legs were tired and felt like jello toward the end of the run. I worked on welcoming the pain and all that %$#$ and made myself do the cool down miles on hills. OMG, I suffered. And yes, I am a glutton for punishment. When the run was over, I felt great, of course! No swimming today, my abs can't take it;) I am getting excited about the race. I have no idea how I will do, but I plan to work it hard! I am hoping for cooler temps than today. I want spring running weather, not summer, like we had today!

The sunny run that went bad...not really

Sunshine and warm temps are upon us, drying our basements and roads. I was off for my 10 milers early afternoon, wearing shorts (a first for me this year) and excitement to run. Unfortunately, I also carried a tummy filled with a late lunch, and sleepiness brought on by early awakening for a 7am research meeting and a little boy who could not settle in last night.

I felt pretty sluggish at the beginning. No concern, bc I often feel this way at the beginning of my runs. I attempted to run on the bike path which was partly flooded. This made for a nice game of skipping, probably good exercise for me anyway. After 4 or so miles, I got to the track. The weather was gorgeous and I felt so excited to run mile repeats. Happiness ended in the middle of my first repeat, when I started to feel my lunch rising up toward my mouth. I finished the first repeat a little faster than planned (6:12) because I worried about losing that lunch! I walked 400m trying to settle my stomach. I knew then that there will be some puking if I do the other 2 repeats. Most sane people would have stopped, but I am not sane. So I pushed on. At .93 on the second mile repeat it happened, I tasted squash and lost some of it. I finished the mile (6:20, including stopping to puke). The last repeat was actually better although it felt like more food was about to come out (6:15). The hardest part though was running home thirsty while being surrounded by puddles and flooded sections of the bikepath. I was close to taking a sip...did not!

So not the most enjoyable run (hm, hm), but much needed 10 miles in the books, after 2 days of no running! This evening we are going to the Y. Petru loves the bouncy house they set up every Tuesday evening, and Chris and I get to swim a bit! Fun!