Running in Vacationland

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We're getting so close to the end of our training plan - one more long run left next week. I am in Maine right now on vacation. Yesterday two Mai Tais caused a little run in between my foot and some kind of sharp object and I woke up with a gash on the bottom of my foot. This mixed with the fact that on Thursday's long run my hamstring was irritated with me and I felt that for sure I wouldn't be able to resist hanging out on the deck instead of running. But, for some reason I ran anyway, from Orrs Island to Bailey Island down rolling hills and over a bridge that didn't have room for pedestrians. Not so safe but very fun.

This was the first week that I didn't manage to run 5 times. I may go for an easy run tomorrow if I am super inspired and wake up early. Next week will involve a lot of traveling so I would like to have the option of skipping a workout without the guilt.

Running continues....

Is is Wednesday already? I am heading to the east coast tomorrow for VACATION! I can't wait and will be excited to report on my running travels over the next week or so. This week so far I went on a 50 minute easy run over my well traveled Lake Street route. Yesterday I ran down Presidio to the Golden Gate Bridge and to the Marina and back home - was about a 9 mile jaunt. The weather was perfect and so many runners were out and about. I got energy just watching them. After about 5 miles I felt pretty warmed up and have noticed that my medium pace is getting faster. Tomorrow I have a 15 mile run that I plan on doing over the Golden Gate Bridge and around the Presidio. I need to tackle some hills. Luckily in San Francisco it's harder to not find hills.

Feeling a little woozy post run

I didn't mention in my last post how woozy I felt after the 20 mile run on Saturday. Maybe I was too woozy to think about it. We went for lunch after and I felt like I may pass out. I'm not sure if I didn't drink enough water, eat enough food, if I was overheated, pushed to hard or what, but I felt out of it. After I ate I felt a bit better and that night I was just tired. On Sunday I woke up starving, and then I just felt fatigued all day. At around 4 I broke down and called to schedule a massage. I just couldn't hold out. I went to the Imperial Spa and got the most hardcore deep tissue massage that included 30 minutes of the masseuse walking on my back and legs. I probably should have told her to focus more on my legs, but she mostly discovered the knots in my back and put all of her energy there. I was trying hard to breathe through it all and didn't even realize we were almost done before she got to get to my legs. She did walk on them and in the end she did massage my calves. It was very intense. I would be more lighthearted and joke about it but my back hurts just typing this. At one point I did start to feel like myself again.

I am heading on vacation at the end of this week and this is a "cut back" week so hopefully I can continue to take care of myself (no more deep tissue massages for a while though) until the next (and last!) 20 mile run the following weekend.

This week includes today's (much later today) 50 minute easy run, a 100 minute medium run, a 15 mile with hills long run, and a 70 minute tempo.

20 Mile Fun Run

Today's 20 miler included 12 miles of long race pace, 6 1/2 miles of marathon pace, and Sarah's most dramatic fall of the training! I think she was trying to out do my fall two weeks ago, as she skidded and scraped her hands, chin, legs and chest. It was a scary fall. We found a hardware store with a nice worker who let us use the bathroom to nurse wounds. Then we were off to "enjoy" the next 12 miles.

Here's a map of our route (more or less):


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During the last 6 miles when we aimed for marathon pace, I stayed within my pace range for most of the miles. Mile 3 I took a gel and walked for about 30 seconds so that messed up that mile's pace, and then the next one I think I was just tired. The last two were pretty good and reminded me how hard marathons are at the end and you have to just push, push, push and find strength somewhere.

I love running in circles

I don't know what it is, but I must say again, I love track workouts. Maybe because they are the opposite of a long run in many ways, or maybe it's the rush I get when I return around the bend. I love the feel of the track, the people at the track, looking at the bleachers, etc etc you get the point. I had such a high from it yesterday that I was slightly manic at work - I think I need to go take a yoga class and chill out.

We did what Sarah called (and what I should look up but am too lazy) a "ladder workout." We did a 400 (one lap), 800 (two laps), a 1200 (three laps) and then 800, then 400. I stuck within my target times for each, which I always struggle to do. I wrote all of my time goals on my hands because I would never remember. What I think helped is that I wrote what my per mile pace should be at best and even though I was a bit slower, I was still in target. What I've been thinking about a lot during this marathon training is that I am moving from a beginner runner to intermediate. I compare this in my head to snowboarding - when you move from blues to black diamonds you fall down a lot more and have aches and pains, but the rewards are spectacular views and faster rushes down the mountain. Even though I am tired, my shins hurt etc, I know all of these workouts will hopefully bring me to the next level. I'll let you know on July 26th how it goes :)

Is there such a thing as an easy run?

I didn't set my alarm clock for this morning, but I woke up at 6am anyway and found my way out the door with my running shoes on. Luckily it was an "easy run" that was scheduled for today, because my shins are a little sore still from what I've been putting them through lately. I read that shin splints are a sign of "too much, too soon." That's probably about right. Other then my shins, I feel pretty good and am getting used to the 5 days a week training. Now I'm thinking a lot about what to do with all of this running energy after July 26. I'm trying to stop that thinking and focus on one run at a time. But I'm such a planner, so that's hard...

Looking forward to our "mixing it up" track workout tomorrow. We are doing 400,800 and 1200's. Should be fun times.

Wired

Maybe it was the late day run, or the late day chocolate, but it is time for bed and I can't get off the couch. The legs are tired from the 8 mile run I forced them to do tonight. I had a lot of energy this morning but decided to use the energy for working and not running for once. After Saturday's pace run, my legs are leadish and needing a break. Just a few more weeks of hardcore training and then a tapering break. I am heading to Maine during that time for a much needed summer holiday. Can't wait.

This week includes a track workout, easy run, medium run and a 20 miler with 6 1/2 at marathon pace. Oh, now I am ready for bed just thinking of it.

Pace Yourself

Ah, a long training week is over. What a fun week. Yesterday capped it off with a 18 1/2 run in beautiful Tiburon.

I'm trying to think back to past marathon training weeks to see if this was indeed the hardest week ever. I think it may have been. Although last summer we ran from Stinson Beach to the top of Mt Tam and back, I think yesterday's workout is a rival for toughest run. We did our "pace run," starting out with a 12 mile long run pace segment, followed by 5 1/2 miles of "marathon pace." I've been a little confused as to what I should shoot for - two weeks ago all of my marathon pace miles were under or close to 10:00 miles. If I am training for a 4:30 marathon, my pace would average 10:19. So this time, I opted for sticking closer to that time, it helped that my legs felt way more tired this go around. My range was 9:58 - 10:26, 9:58 was my last mile. That was sort of my goal - to make the last mile the fastest. I started out slower so I think that really helped me end strong, even though I had a few miles out of the goal range. Next Saturday we have another one of these runs - I plan on trying very hard to keep it between 10 - 10:15 for each mile, again making the last the fastest. It's hard to maintain a good pace at the end of a marathon, so I'm hoping these runs will help me get to my goal this time.

On a wonderful side note, after the run, I celebrated my one year anniversary with my boyfriend Dan. He ran the Sacramento Marathon with me last year, staying with me every mile. He is the best.

A short race is a different kind of drug

Sarah scheduled a 4 1/2 mile race into our training plan for the SF Marathon. I've always seen this recommended in training plans, but it somehow always seemed like crazy talk to me. The race Sarah found is the Summer Evening Race Series at Lake Merced 4.5M loop which only costs $1. This is the shortest race I've done - in fact, it's the first thing I've ever called a race. Marathons are not really races, at least according to my legs. We got a bit intimidated by all of the serious runners there that seemed to know each other but it went really well. I ran faster than I thought I could and got such a rush out of it. I think I want to run shorter races more often.

Now I am still on my high and am thinking of signing up to do the New York Marathon for charity. I should probably do so while I'm in my post running stupor.

ps. Lake Merced is a 4 1/2 mile paved loop and is so pretty.

Track Stars

I wish I still had my 7th grade track team photo. Picture this: little Jenica in a red well worn track suit sitting in the front with my hair probably in tangles, laughing with my friend Jen. I wasn't the star, nor did I think I was - to me it was just fun. I think of this every time Sarah and I do a track workout at the Piedmont High School - I wonder how much my 400 time has improved or not.

Today the drama continued as Sarah found her car window smashed in. I didn't mention but last week my bank account was hacked into. We went to the track anyway doing 4 800's and a 400. My times were within my goal except for the last 800. I thought we were doing one more and I was running out of steam. To make up for it, during the last 400 I pretended I was playing hide and seek and someone was chasing me. That was fun and helped. Hopefully I can think of this on mile 24 of the marathon....

Oh the drama of being a runner

The ups (runner's high, good times), the downs (aches, falls, goals missed) of being a runner can make you feel a little bipolar sometimes. Last week was hard - I didn't take as good of care of myself and each run seemed harder than the last. We finished off the week with a 14 miler in Alameda. We were chatting about the NYC Marathon that Sarah will do this year and I hit a rock and caught air, landing on my side. These falls always make me feel hardcore. I have scratches and bruises on my right side and was covered in dirt for the rest of the run. It added a little bit of drama to the day.

On Sunday, Dan and I went for a 5 mile walk to the Golden Gate Bridge. I have a theory that long walks the day after a long run help your legs heal. Today my legs felt a lot better and I did a medium long run down to the Bridge, to the Marina Safeway and back home - I was missing the hills so I decided to include them this morning.

The rest of this week should be intense: Track workout tomorrow with 800's, Thursday a 4 1/2 mile race, Friday a recovery run, and Sunday an 18 1/2 mile run with the last 5 miles at race pace.

Let's see if the ups and downs continue...

Boy am I tired!

The golden retriever running next to me made it look easy today as I attempted to master the "tempo run." I ran for 25 mins at an easy pace, 20 mins at a faster speed, and then a 10 minute cool down. The path from my brain to my legs is a muddy one sometimes, "run! run!" my brain tells my legs. My legs are like the golden retriever laying in the sun, "not today, thanks." But I somehow nudged them away, and they ran.

Last week I felt like I had a breakthrough with my running and my legs felt great. This week they felt tired. The next two weeks will be hard as we get into the "meat" of our training.

Sarah just won the lottery, the NYC Marathon lottery - go Sarah! I did not get in but am happy (and only slightly bitter) for her :)

Happy National Running Day!

In honor of this, my new favorite holiday, I ran up the same hill 6 times. Well it wasn't just for this holiday, and was part of my training schedule, but it is a nice way to celebrate running. I am very grateful I am a runner - my sanity, strength and family thanks you.

Monday running is madness

Ran 7.5 miles this morning at the Baylands trail before work. The highlight was seeing a jackrabbit and his big ears. I'm trying to stick to below 10 minute miles for these medium long runs, since that is my goal pace of the marathon. Since I still do walk breaks, it averages at around 10:30 or so per mile with the breaks. My legs felt pretty good, but I think I am a little bit tired in general from the weekend run. Tomorrow is a recovery run, Wednesday is a hill workout, and then a pace run on Friday. Saturday is a "short" 14 miler. All in all, it should be an easier week.