Monthly archives: September, 2014

Training Tuesday – Recap for Wk of Sept 22, 2014

Here’s last week’s training recap. Still ups and downs, but I think we’re going to decide that overall it was an up week.

Less than 3 weeks to Baystate! (that sounds more excited and less nervous than I am….) Break out the hand sanitizer.

Run 50.35 miles

  • T – 12 miles – The plan was 5-7 mile repeats, did 6. 2mmi w/u then 6 x (1mi at 27s faster than MGP, 0.5 jog), 1mi c/d. Various cranky parts, incl. R calf.
  • W – 3.1 recovery miles, again various body parts cranky, now L calf joining the party.
  • Th – 7 miles – Plan was tempo run. Bagged that for “ez pace zone” which didn’t feel easy. Tired and decided that from both a training and a confidence perspective, I needed to be able to do my planned run on Saturday more than I needed this tempo run, especially given I’d done the mile repeats on Tuesday. Still was feeling those repeats in my legs, and my GI tract made me glad I was running at home on my treadmill. Let’s just say it was not an uninterrupted run. Would have preferred double-digits, but tired enough that I didn’t have to work that hard to get myself to shut it down, which was the right thing to do.
  • Sat – Last long long run of training cycle for Baystate. 22 miles. 2 mi warmup, 18 miles at goal pace, 1 mile 7s faster than goal pace, 1mi cooldown. Can’t quite believe I got that done. Nailed this run (though it wasn’t easy as I would have wanted it to be and I should be more enthusiastic, proud, pleased). Looking back, 3 weeks before Shamrock, I did 21 with 18 at goal pace, so this could even be considered a little better. Another warm run, more humid than last week! It was 66F/44% humidity at start, 72F/56% humidity at end. Splashed a lot of cold water on myself during the run, maybe more than I drank. Carried some extra gel in shorts, but felt that on my glute mins, so will just have to carry it all in the vest. I do think the vest is part of why my shoulders and neck are more sore on Sunday/Monday the last few weeks. It’s pretty fitted, but I suspect there’s a tiny bit of bounce and shift in it. The vest plus the weight of the gels probably adds almost a pound of weight, which isn’t a big deal unless you’re carrying that extra for 26.2 miles. Going to need to start a new pair of shoes for the last couple long runs, break them in for the race. (it’s getting real!) Had a bit of a blood sugar episode in the afternoon, didn’t snack enough and then went walking in the heat while likely dehydrated. (however, I wasn’t as wiped out as my notes say I was after this run pre-Shamrock, so possibly that’s good)
  • Sun –  6.25 recovery pace tmill miles. Pretty decent considering how sore I was yesterday. Small niggles and muscle complaints, but nothing major. L ham didn’t love me, had some new pains down L calf.

Bike: 1h Monday and Friday, 30 min after Saturday’s long run
Core: M/W/F AM. 
Wharton flex: 4 days, skipped Tuesday due to time, Th due to trigger point, Sun due to ham soreness and massage. I’m told it’s possible to overload the body with too much work on areas that are cranky, so today I’m telling myself that’s why I missed so many days. Back on this next week.
Chiro exercises: Ohnos T/Th
Coach Jay GSM routine: Hard days T/Th/Sat, easy days W/Sun. (days I do the Coach Jay GSM, there are some of the Myrtl moves in there – I really like the Myrtls)
Calf stretches: 7x 
Walk: pre-run 15 min warmups
Drills: before every run – lunge matrix, high knees, skips, butt kicks, butt kicks moving in reverse, karaoke, front & lateral leg swings
Other: Chiro Tues, acupuncturist T, trigger point Th, sports massage Sun.
Nutrition: A little too much binging on crunchy (not vegetable) things over the weekend. Trying to figure out how to adjust eating over next 3 weeks to be healthy, maybe drop just a little, accommodate peaking (which brings slight mileage reduction) and not go nuts. Unfortunately, things like chewing ice and sugarless gum aren’t options. I drink a lot of water and decaf tea.

Life/work stress: Still busy at work, still waiting to hear when the new person starts – HR finally extended the offer to her! Family stress is about the same. I put it at low/medium with occasional spikes. Nerves about the race kicking in, along with ignoring it, denial, etc. Not thinking too much about following races (though I did finally register for Richmond) except when I do so to distract myself. Thinking about Boston training now is useful only to a point.

The acupuncture appointment was interesting and I’m willing to try it a few more times at least. She recommended weekly appointments – everybody wants weekly! It’s a matter of scheduling and prioritization, particularly in the remaining time pre-race, and remembering to call her for an appointment – remembering is not my greatest skill lately. I also need to try to file with my insurance for her services; she said she’s seen it covered by some folks in my insurance plan. She also recommended I see her herbalist, which would be a trek up to Maryland for the consult, then might be able to pick up supplements at the acupuncturist.

I have some strong suggestions from friends and past massage therapists to see a naturopath, which interests me – but again, it’s a matter of time and scheduling. Also, I have some mainstream/Western medicine appointments I need to make to get blood and other tests done that allow me to keep getting all my needed meds and to check some other parameters (iron/serum ferritin, cholesterol, blood sugar). Debating doing another saliva adrenal/cortisol test (spit into vials at different points during the day) – but without a serious problem, there is a limited amount that can be done in Western medicine anyway (and in some others) to address any problems, so I could have interesting data that isn’t actionable….or where the actions aren’t ones I want to take. I have an assortment of conditions, some of which sort of fight with each other for treatment, so I have to be careful. Sometimes it’s best to just let things be. And 3 weeks before the race isn’t the time to be worrying about this stuff or changing anything. Heck, I have a whole 4 weeks after Baystate before Richmond to do that! (kidding, sort of)

Have reached the point pre-race where there’s nothing I can really do to improve where I am in terms of readiness, so any bright/eager ideas that would add or change my training get put on a “next training cycle” (or “post-Baystate”) list. Even this morning, I thought “oh, I could add this core exercise” and had to tell myself, “no, you can’t, not before the race”. Starting Optygen supplementation after my long run this past Saturday is probably the only exception to my NOTHING NEW rule I’ll choose to make (others may be forced upon me). Ok, I’m eating more beets, but that’s not really new, just more.

Now what’s important and likely to help me perform on race day is to stay healthy, finish my last runs as planned, do my exercises and stretches, keep my chiro and massage appointments, try to get a little more sleep, eat and hydrate well, minimize stress as possible. Plan and prep for the race, mentally and physically.

Hope you’re having a great week!



Weekend Update – Sept 27/28, 2014

This post is part of Tara’s Weekend Update linkup – check out her site to see what everyone’s been up to! (training recap coming Tues)

Hard to believe that in 3 weeks, Baystate will be behind me! I finally registered for Richmond Marathon on Friday.

Reminders:

  • YogaVibes is offering a special deal through the end of September, $150 for a full year of 24×7 online access to many teachers and classes. I always rec Sage Rountree‘s Yoga for Athletes…..but there are other teachers and classes as well!
  • Looking for taper tips and info? Check out this post from last week. Hang in there!

RUN

  • Sat – 22 miles. 2 mi warmup, 18 miles at goal pace, 1 mile 7s faster than goal pace, 1mi cooldown. last 15 at marathon goal pace. Another warm run, more humid than last week! 66d/44% humidity at start, 72d/56% humidity at end. Splashed a lot of cold water on myself during the run, maybe more than I drank. Discovered while doing Whartons that L ham was not happy. Didn’t complain unless stretched, kinda odd.
  • Sun – 6.25 recovery pace tmill miles. Pretty decent considering how sore I was yesterday. Small niggles and muscle complaints, but nothing major. L ham didn’t love me, had some new pains down L calf.

NON-RUN

Saturday – Not a lot of activity post long run, as usual. It takes a fair amount of time to cool down, get my recovery drink and bike time in, do some exercises (those were not fun today due to soreness). Headed out to the porch where it was still summer (soooo ready for fall) – 82 degrees and hot sun in a pretty blue sky. I actually got myself overheated, which proved to not be a good thing. A short walk (15min each way) to some local stores to look at Halloween decorations in my overheated/dehydrated/underfueled (?) stated caused a big and unpleasant blood sugar drop, the likes of which I haven’t had for a while….mostly because I’m careful. Made it home but was a shaky, cranky, unpleasant-to-be-around person until I got some water, a peach and a popsicle in me, at which point I was fine.

Ate dinner & watched TV, ate too many crunchy snacks. (no good reason, just did…irked at myself, but all I can do is do better going forward – at least I know when I’m doing something stupid?) Have reached the point pre-race where there’s nothing I can really do to improve where I am in terms of readiness, so any bright/eager ideas that would add or change my training get put on a “next training cycle” (or “post-Baystate”) list. Starting Optygen supplementation yesterday is probably the only exception to my NOTHING NEW rule I’ll choose to make (others may be forced upon me).

Now what’s important and likely to help me perform on race day is to stay healthy, finish my last runs as planned, do my exercises and stretches, keep my chiro and massage appointments, try to get a little more sleep, eat and hydrate well, minimize stress as possible. Plan and prep for the race, mentally and physically.

Sunday –

Got up to more amazing running – Berlin Marathon happened while I was asleep…

Dennis Kimetto 2:02:57! Amazing new WR, even more so when you find out he just really started “seriously” running 4 years ago, after being sort of discovered by Geoffrey Mutai. Farmer to WR holder in 4 years. Thinking Phil Maffetone‘s 1:59 book about a sub-2 marathon may not be far off…hear him on EndurancePlanet (who’s had him on for years) or RunnerAcademy. I imagine he’ll be showing up on more podcasts now. And Shalane “no regrets” Flanagan with a new PR! I’m sad that she didn’t get the record she wanted, but again, a gutsy, gritty, put it all out there performance. I’m sure some people will criticize her approach, but it’s what works for her and that’s what’s important. (also, I’m glad to see Deena’s record stand for a while longer, but if someone has to break it, I’d like it to be Shalane, I guess)

Back to my (much quieter Sunday)…

Slept in till 7-ish. Much needed. Went from chair to bed around 11pm, may have woken up once before 4am pill alarm, then back to sleep till the light and my body finally woke me. Every time I sleep longer it reminds me I need to get more sleep! Thought about skipping my run (sore) or just walking, but decided to do my walking warmup anyway (thought about skipping drills, but didn’t). Talked myself into starting the run (inside, of course – 97% humidity? no thanks) and trying for at least a mile. Made it through the AMR Ragnar Recap podcast plus. Then started cooking my veggies for the week (kabocha, brussels sprouts) and doing my strength work. Did some more food prep, then had some artichoke hearts and bacon. More prep, then treated myself to fresh out of the oven kabocha. Headed to my 1pm massage, which was nice. Not that it didn’t hurt a little, but mostly good. Scheduled next few appointments (through post-race) and met another massage therapist just starting at the practice who seems like she’ll be a good option for both my sports massage and trigger point if my usual folks aren’t available when I need them.

Headed back home for some porch time, read Greg McMillan‘s short new e-book Surviving the Marathon Freak-Out. If you are interested in the “peaking” approach to the taper that I’ve discussed or want some advice on getting through the last 2 or so weeks before your marathon, you might want to check it out. For me, some of it was a repeat of material from his book that I use to train (and recommend) YOU (Only Faster) and articles of his I’ve kept, but there were also new and handy tips, FAQ and a lot of encouragement. Checked my training plan for the next few weeks against McMillan’s plans and my Shamrock plan, think I am fairly set. Realized this weekend that I should have taken this coming Tuesday off work (it’s a tough run) but it may be too late for me to set that up. At least it’s a telework day with a chiro appt. Have to decide if I’m going to take the next Tuesday off (for no real reason) or reserve the day. (probably the latter) Spending some time out here (cooler than yesterday) reading blogs and updating this post and others. Soon, a shower to de-oil myself from massage. Not sure if I’ll have time to try on cute new running bras and shorts I got or if that will have to wait until later in the week or next weekend.

This coming week is a bit more “normal” on my schedule. Chiro Tuesday. All day meeting Wednesday. Have to go into the office on Thursday, but I won’t go in till the afternoon and am thinking about doing telework on Friday again.

Fall isn’t here yet – but it’s coming….took this photo Thursday on the way home from Whole Foods.

look, a fall tree

look, a fall tree

I’d like to enjoy fall both here and at Baystate (already started weather stalking)!

Hope you had a great weekend! Please tell me about it in the comments.



Friday Five – Fave Fall Activities

Welcome to the Friday Five Linkup, hosted by my blog buds/local tweeps

Cynthia at You Signed Up for What?!,
Courtney at EatPrayRunDC and
Mar at Mar on the Run.
Make sure to stop by their blogs for their picks and hop along to the other bloggers in the linkup, featured at the bottom of their pages!

This week’s theme is: My 5 Favorite Fall Activities!

I’m not sure I have “activities” per se…but I love fall – my favorite season – and here are five of the things I love to do in the fall.

  • Walk and look at the trees, alone or with DH, by the water, in the neighborhood, in a forest preserve.
  • Drive the GW Parkway or some other scenic road and look at the leaves.
  • Get my one pint of apple cider at the Farmers Market for my one or two servings of cider a year. I usually drink a small amount, hot or cold, and in past years I’ve boiled it down and made sort of a cider syrup topping. I’ve also cooked kale or other things IN apple cider.
  • Get decorative pumpkins, gourds and flowers in seasonal colors – orange, burnt orange, yellow – and decorate the front steps of the house.
  • Decorate inside and out for Halloween! (I prefer Dia de los Muertos in concept, and sometimes we decorate for both. DH loves Halloween.) I enjoy seeing the little kids in the neighborhood trick or treating – some of them are just adorable with very clever costumes.
  • BONUS fave – I make pumpkin dishes – like my low-fat pumpkin no-pie….egg whites instead of eggs, nonfat evaporated milk (have to make this non-dairy now), stevia and a little brown sugar (or splenda/sugar blend) and some sort of binder starch (was cornstarch, now would try coconut flour or arrowroot). I use the basic Libby’s can recipe – and the amazing Penzey’s Pumpkin Pie Spice – and bake the filling in a pyrex dish (use Pam or similar), letting it bake into sort of a custard or pie filing. It can be eaten hot or cold, as a side dish, snack, breakfast or dessert! It’s also good mixed into oatmeal or yogurt if you eat such things. By the way, Penzey’s is a great source for spices, either mail order or in store – I love their Vietnamese Cinnamon and Double Strength Vanilla extract, but haven’t gotten anything from them that wasn’t high quality.

Here are some lovely photos of fall leaves (already!) from around the world, from the Washington Post’s Capital Weather Gang.

What are five of your favorite activities in the fall?

Reminder –

  • YogaVibes is offering a special deal through the end of September, $150 for a full year of 24×7 online access to many teachers and classes. I always rec Sage Rountree‘s Yoga for Athletes…..but there are other teachers and classes as well!

 



Training Talk Thursday – The Taper

In every marathoner’s (and half marathoner’s) life, there comes the dreaded, feared, hated TAPER. Soon it will be that time for many of us. So, I thought I’d provide some resources, thoughts and tips to help you make the best/most of this critical period.

I hear there are some people who love the taper. I’ve never been one of them. Last race I started using a peaking approach (per Greg McMillan) which worked much better for me. I’m using that approach again this time.  Don’t Taper, Peak!

If you’ve got a taper approach that’s worked for you, I suggest you don’t change it because of something you read here! If your training plan has a taper included in it, it might be best to follow that approach and take any tips here that are different under advisement for use next time. If your taper approach hasn’t worked in the past and you’re looking for info or help, then I hope you find something useful here. Please remember, I’m not a coach or expert, just providing information I found and comments on what I’ve learned.

The taper is a tricky beast. The point of the taper is to give your body time to recover, absorb the last few weeks of training, and be prepared and rested/fresh for a great race day performance. In theory, it also gives you a little bit of a mental break, as training can wear you down.

However, reduced training time also gives you a bit more time and energy to worry, fret, etc. I suggest you use some of that that time for race planning/preparation. That helped me a lot for my last race, and I’m doing it again. I cannot recommend strongly enough that you read Sage Rountree’s Racing Wisely and go through the checklists in the book, some of which are also on her site. I also suggest doing some other mental training – visualizations (including watching course videos), reading books like Running Within and The Champion’s Mind. (still reading other mental training books, not yet ready to rec).

Do NOT take on big projects at work or at home – it’s not the time to clean out your garage/closets, work 12 hour days, or otherwise load your system as it tries to prepare for race day.

Be prepared for little niggles to make themselves heard, and for you to be convinced you’ve got some injury/illness. Barring some pre-existing issue, it’s likely your body is just behaving a little differently because of the changes to your mileage/training load and that your mind is messing with you a little due to pre-race jitters. That said, don’t ignore anything that seems unusual, really painful or that is causing you problems. Get it checked out.

This is not the time to decide to throw in extra core work, extra stretching or weight work or that Bikram yoga class someone’s been telling you about. The risk/reward approach during taper is much like that on race day – do nothing new or different.

Get some extra sleep if you can while sticking fairly close to your regular routine. For some of us, the body loves routine and will complain about changes, even ones that should be good.

Carry and use hand sanitizer, and stay away from people with colds or the flu (even if you got your flu shot). Do this all the way through to race day – especially if you have kids or work with kids, and if you’re traveling before or for your race.

Know that your taper mileage may vary – literally and figuratively.  Some runners do better on more rest, some on less, some on big reductions of miles, some on reductions of miles but continued speedwork, etc. What taper approach works for you for any given race is part science and part art – and part luck (or lack thereof). Tapers can be anywhere from a few days to a few weeks, depending on your race, your experience level, and other factors specific to your situation.

To quote a really cheesy but true phrase – the hay is in the barn. You’re about as fit and ready as you’re going to be. No workout you can do once you hit taper is going to have enough of a beneficial effect for your race to offset the risk of fatigue or injury.  And no single workout that didn’t go well or that you missed during training will, in and of itself, make or break your race.

Nutrition/Diet – By now, you’ve nailed down or dialed in what your nutrition and hydration strategy for the race will be since you’ve been practicing it on long runs. (right?) But there’s also the question of how to eat during taper. I suggest looking at the taper section of The New Rules of Marathon and Half-Marathon Nutrition by Matt Fitzgerald for helpful tips. The book is a worthwhile read for your next training cycle (if you haven’t already read it) to understand more about race fueling and for suggested approaches. You may also be able to find him on podcasts talking about this topic.

If friends/family have a good sense of humor and “get” you as a runner, one of those “warning, tapering runner” signs, tshirts or mugs might not be a bad idea.

Here are some resources to help you have a successful peak or taper!

Podcasts

RunnerAcademy Mastering the Taper (go listen to this if you don’t do anything else…I listened to it multiple times during my taper)

MarathonTalk – they have taper tips (often the same ones) in their Training Talk segments around spring/fall marathon time, here are some

Episode 169 April 3, 2013 – also has Matt Fitzgerald as a guest

Episode 219 March 19, 2014

As your race gets closer, listen to MarathonTalk “race week” tips

Episode 65 April 6, 2011 – bonus of guest Greg McMillan

Episode 220 March 26, 2014

The MT boys even have specifics for race day!

Episode 227 May 14, 2014

Episode 205 December 11, 2013

There are many articles in the running magazines and online about tapering – here are a couple I like.

The Three Most Common Tapering Mistakes

5 Pre-Marathon Mistakes to Avoid

Other useful reads

How to Taper for Your Next Marathon or Half Marathon

The Art of the Marathon Taper

The Art of Tapering Like a Pro

The Art of Peaking for a Goal Race

(like I said, it’s a science AND an art…..)

How to Taper Correctly (not my title)

But in the end, you’ve got to keep a sense of humor about it. (look for tweets with #tapermadness or #eatallthethings to find fellow tapering runners)

The Five Stages of Pre-Race Tapering

One last thing….you can taper or peak exactly per plan and have things not work out. Or you can have a wrench thrown in your taper and still have a fantastic race.

For Shamrock, I was doing well following my peaking plan. Then the Monday night before the Sunday race, I got some food caught in my throat. Not enough to cause me problems, but enough to feel. Tuesday morning, it still wasn’t gone, so instead of my planned run/chiro appointment, DH and I made a trip to the local emergency room, where we waited for 6 hours for me to get an endoscopy (which requires twilight sedation). While we were waiting in the ER cube, I did some of my chiro exercises and Wharton flexibility work. (yes, I AM that crazy…plus it was something to do and helped my nerves) All was ok, and we were home before dinner – having spent about 10-11 hours in a hospital without food or water (hadn’t eaten in 24h), some of that unconscious with a tube stuck down my throat into my stomach. I think the whole incident was so freaky it put a stop to most of my regular taper and worry nerves. (and in theory I could always blame a poor race on the procedure/anesthetic though I would have been pretty devastated)

The next day (Wednesday), I nailed Tuesday’s planned cruise intervals workout, Thursday I nailed that planned run, Friday off for travel, Saturday a short, pleasant shakeout run. And you may recall, I PR’d and beat my BQ on Sunday. So the bottom line is – stay as calm as you can during your taper and roll with things that are out of your control. It may work out just fine in the end!

Wishing you the sanest, healthiest possible peaking period (aka taper)!

 

 

 



Almost Wordless Wednesday & #WIAW

Here’s a combo of Almost Wordless Wednesday and a What I Ate Wednesday – #WIAW. This lovely is from last Thursday evening – one of those goofy little triumphs you’re oddly proud of. Made it in a saucepan, not a skillet/omelet pan, and got it out in one piece! Had half for dinner Th, half for lunch Fri. Cut it in half, then folded it over and ate it like a sandwich.

puffy egg white omelet w shrooms & avocado

puffy egg white omelet w shrooms, avocado, nutritional yeast



Training Tuesday – Recap for Wk of Sept 15, 2014

Last week turned out to be a cutback week…somewhat unplanned (though I should have planned it) but perhaps needed after two 60 mile weeks in a row. Better safe….I think I should get extra points for not pushing to 50 on Sunday.

Less than 4 weeks to Baystate! (ack)

(Reminder about that flu shot – there’s already a flu going around here, and the shots take 2 weeks to hit max effectiveness. If you’ve got a race in 3-4 weeks, especially with travel, it’s not too late!)

Run 48 miles this week.

  • T – 13.1 miles – The plan was goal pace intervals, 3x3miles. Got it done. 2 mi warmup, 3×3 miles at goal pace with 0.5 recovery, and 0.6 cool down on top of that. A half PR for me!
  • W – Took an unscheduled XT day due to overall fatigue. 30 min walk, 15 min bike plus core in the AM, Whartons in the PM. Posterior tibial tendon very cranky.
  • Th – 7.5 miles – today’s plan was either 1min on/off fartlek or Yasso 800s. For confidence’s sake, I went with the 1min. 3 mile warmup at increasing paces, then 15 x (1min on at faster than new goal pace, slower than old goal pace, 1 min recovery), then a little over a mile cooldown.) My stomach wasn’t quite right this morning, which made for some interesting moments. Yassos didn’tt suit me in my last training cycle, and I’d really like to use them, but I don’t need one more hit to my confidence right now.  Used old orthotics because of PTT crankiness. Seems like the newer ones (2013 vs. 2012) are not as high in the arch. The older ones helped with the PTT, but seemed to push the top of my foot against the shoe more, and may have redistributed stress to different places. I may use them for shorter runs just to get the 2013 set to last longer. Gotta get the orthotics thing figured out, hopefully before Boston training starts (the shoe quest too) but changing orthotics – and finding a new, good provider – is always tough and risky.
  • Sat – 21 miles. 6 miles at increasing pace in ez pace zone, then 15 miles at marathon goal pace (Regular readers know that in the last 2 weeks I’ve decided on a slower marathon pace, so I am going to stop referring to it that way – it’s just my MGP or GP now. Though not my dream pace – which I still plan to go after – it’s still a smidge faster than I trained at for Shamrock) Easy? No. Yet another mind-over-matter run (mental toughness! even when feeling like a wimp and wanting to stop so many times, nudged/bribed/cajoled/bullied myself through it) Kind of funny given I listened to the newest MarathonTalk episode which had researcher Josephine Perry talking about her study of mental toughness in runners, and Tom’s discussion with her about whether it took more mental toughness to push through or more to pull back sometimes. (I really wanted to stop at miles 6, 10, 14, 16…) I also enjoyed the latest Ask The Coaches episode of Endurance Planet – I had a question answered! I’m the “M” who asked about how to recover from/train for multiple races, starting at 1:02:42 into the episode.

This has to have been one of the warmest runs I’ve done in quite a while, for one thing. At the end, my bra was utterly soaked, which very rarely happens. I was wearing my vest (with gel flasks and packets) over my bra, which means my back sweat doesn’t get evaporated by the fan blowing on me. For some reason, the a/c in the house just didn’t get that cold, despite me maxing it out. Started the run at 66 degrees and 38% humidity and watched it climb (I have a monitor near the clock) throughout my run to 72 degrees and 48% humidity. I was so warm that when I finished, the kitchen (which is usually an icebox from the a/c) didn’t seem that cold to me. I had been splashing water out of my bottle on my face, neck and arms for a fair amount of the run. I took ~60cal gel before, then gel ~mi 6, 10.4, 13.4 and 15.9 (total 445cal – during was 1 4svg flask plus) Gel helped a little. Still having a slight knot in R gastroc but massage person said that was all it felt like. Not sure if it’s related to my bunion being a little more painfully twisty than usual Saturday morning – but it’s all connected so it wouldn’t surprise me if I was changing my gait or foot strike a bit, unconsciously, and putting strain on something. Also worried my orthotics are giving out. (the shoe quest has begun – Ariels and Mizunos tried and going back, Asics on the way, have to wait to pre-order Adrenalines in EE)

  • Sun – 6.4 miles  at recovery pace. Pretty decent after yesterday’s long run – I could have gone longer – and probably better than I expected given my post-run feeling yesterday and general soreness this morning. So that’s something, right? I listened to Rachel Toor on the Another Mother Runner podcast, and then threw on some extra miles. I actually stopped at 6.25 miles (wanted at least a 10k worth), got off the treadmill, went into the kitchen and started getting food out, stopped to log my run in my spreadsheet and realized I was 0.15 miles short of the next mile. Yes, I got back on the treadmill for 0.15 miles. I think I should get extra credit for not running the extra 2 miles that would have brought me to 50.

Bike: 1h Monday, 15 min W, 30 min after Saturday’s long run
Core: M/W/F AM. Still would like to move Core to T/Th/Sat along with other strength to give body a break…but no idea how to find yet more time on those days post-run!
Wharton flex: 6 days, skipped Saturday
Chiro exercises: Ohnos only – skipped Tues, did 2/leaping, 4/stepping on Th.
Coach Jay GSM routine: 2 hard days T,/Th forgot to do easy on W since I didn’t run. Did easy days Sat/Sun. Sticking with wks 5-6.
Myrtl routine:  4 (days I do the Coach Jay GSM, there are some of the Myrtl moves in there)
Calf stretches: 7x 
Elliptical: None. 
Pool: none
Walk: pre-run 15 min warmups, plus 2 miles on Wednesday as XT.
Drills: before every run – lunge matrix, high knees, skips, butt kicks, butt kicks moving in reverse, karaoke, added front & lateral leg swings
Other: Chiro Tues, sports massage Sat.
Nutrition: I started eating bananas and nut butter again. My stomach seems to be tolerating it, but my ability to control my eating of nut butter still stinks. Stress, whatever. Thinking about when to just give up on nut butter and Arctic Zero. I feel too out of control with them. Maybe at the end of this year. Or maybe after Baystate. I should just stop NOW, but…

Life/work stress:

Looking forward to my first acupuncture appointment today (Tuesday). I want her to try to work on my posterior tibial tendon crankiness, sleep issues, GERD/hernia and some other health stuff. Apparently we’ll do an hour interview where she gets to hear all my concerns (should be fun for her, not) and then she tries to figure out how they hook together or don’t, we prioritize and then she starts treatment.

Some fun to look forward to – an out of town friend is in town later in the week and we’re meeting for lunch. I also have a trigger point appointment, a sports massage appointment and a haircut scheduled this week. Lots of good stuff.

Thinking that a focus on sleep in the last weeks before the race (inside 4 weeks now!) might be helpful. I seem to recall I thought this last time, pre-Shamrock, and I’m not sure I made it happen. Since I can’t really get up much later in the mornings, it means trying to get to sleep very early. I know some folks manage to get to sleep by 9, and I think that would really help me, but right now that’s my solo quiet reading (and snacking) time. We’ll see.

Hope you’re having a great week!



Weekend Update – Sept 20/21, 2014

This post is part of Tara’s Weekend Update linkup – check out her site to see what everyone’s been up to! (training recap coming Tues)

Reminders:

  • Get your flu shot!
  • YogaVibes is offering a special deal through the end of September, $150 for a full year of 24×7 online access to many teachers and classes. I always rec Sage Rountree‘s Yoga for Athletes…..but there are other teachers and classes as well! 

RUN

  • Sat – 21 miles, last 15 at marathon goal pace. Yet another mind-over-matter run (mental toughness! even when feeling like a wimp and wanting to stop so many times, nudged/bribed/cajoled/bullied myself through it) Kind of funny given I listened to the newest MarathonTalk episode which had researcher Josephine Perry talking about her study of mental toughness in runners, and Tom’s discussion with her about whether it took more mental toughness to push through or more to pull back sometimes. (I really wanted to stop at miles 6, 10, 14, 16…) I also enjoyed the latest Ask The Coaches episode of Endurance Planet – I had a question answered! I’m the “M” who asked about how to recover from/train for multiple races, starting at 1:02:42 into the episode. Very warm run, and the vest and not being able to get my a/c max’d out didn’t help. Started the run at 66 degrees and 38% humidity and watched it climb (I have a monitor near the clock) throughout my run to 72 degrees and 48% humidity. Splashed a lot of cold water on myself during the run, maybe more than I drank. Still having a slight knot in R gastroc but massage person said that was all it felt like. Not sure if it’s related to my bunion being a little more painfully twisty than usual Saturday morning – but it’s all connected so it wouldn’t surprise me if I was changing my gait or foot strike a bit, unconsciously, and putting strain on something. Also worried my orthotics are giving out. (the shoe quest has begun – Ariels and Mizunos tried and going back, Asics on the way, have to wait to pre-order Adrenalines in EE)
  • Sun – 6.4 miles at recovery pace. Pretty decent after yesterday’s long run – I could have gone longer – and probably better than I expected given my post-run feeling yesterday and general soreness this morning. So that’s something, right? I listened to Rachel Toor on the Another Mother Runner podcast, and then threw on some extra miles. I actually stopped at 6.25 miles (wanted at least a 10k worth), got off the treadmill, went into the kitchen and started getting food out, stopped to log my run in my spreadsheet and realized I was 0.15 miles short of the next mile. Yes, I got back on the treadmill for 0.15 miles. I think I should get extra credit for not running the extra 2 miles that would have brought me to 50.

NON-RUN

DH was out of town this weekend, so I was on my own for food fetching and entertainment. I mostly stuck with our usual evening activities (eating Chinese on Friday night – and Saturday night too – a little TV watching and some reading). Got porch time in both days, though it was far warmer than I would have liked, especially on Sunday.

For those who are curious about my “Chinese” dinner – eaten pre-long run and pre-race….here it is.

Chinese takeout - pre long run/race meal with sunbutter & coconut aminos

Chinese takeout – pre long run/race meal with sunbutter & coconut aminos

Exciting steamed chicken and mixed veggies (no broccoli, and without DH, no pea pods so I don’t have to pick them out), topped with coconut aminos and sunflower seed butter (Maranatha, with sea salt). I ate half the container Friday and half Saturday. Got another order to split between Monday lunch and dinner as I’m on my own for those too. Yes, I could have made it myself (not steamed, but microwaved) but with the recent fridge/freezer food loss, I would have had to spend time in the chest freezer unearthing the ingredients, and I wasn’t in the mood.

Saturday – Not a lot of activity post long run, as usual. It takes a fair amount of time to cool down, get my recovery drink and bike time in, do some exercises (even though I skipped Whartons). Then I ate quickly before going to my massage. On the way back, stopped to pick up the Chinese food and at a nearby grocery store (I really wanted popsicles and some additional produce for the week, though now I probably have too much.) After putting everything away, I treated myself to reading the October Runner’s World on the porch (Deena Kastor article!) and spent more time than usual out there since I could do dinner whenever. Some nice cool breezes after 6. Then showered, ate Chinese and watched a little TV till DH called to chat. Watched one more show, enjoyed Arctic Zero, and settled down for reading and bed. I couldn’t fall asleep in the chair – people down the street were having way too loud of a party, with loud music, so I headed upstairs around 11. Slept reasonably (usual 3-4 wake ups) and lazed in bed later as is my habit on Sundays.

Sunday – I lazed in bed in part because it just felt so good to be horizontal and not moving. But I knew I’d better get going, especially if I wanted to follow one of my “idols”, Deena Kastor, in RnR Philly….worth it as she set a new WR as a Master! Amazing. Then I did my recovery run. Roasted kabocha (if you stop after 45 minutes, it’s not complete mush!) and had sort of a random breakfast of applesauce/whey protein and then 1/2 a paleo waffle with some applesauce, maple butter and coconut manna. Got food ready for all 3 meals tomorrow, an in-office day, and prepped my supplements for the week. Kept myself entertained during all this with part of the latest episode of TalkUltra, and part of a recent DFL Ultrarunning podcast episode about the Vermont 100. Did my Whartons, tried on the Mizunos (fail). Then I made my treat – AeroPress decaf – and headed out to the porch. Didn’t last long, it’s not quite fall here yet and was too warm and sunny for my liking. Back inside to write posts and do some race prep. I’ll heat a frozen burger from one of our usual weekend spots (we buy extra for just such contingencies) and heat up some veggies to go with it, maybe kale, carrots and mushrooms. If I’m feeling gutsy, I might try some balsamic vinegar (a fave of both Deena and me, but usually on my “no” list for GERD) on the veggies. Some TV before bedtime reading/snacking, then….hello, it’s Monday again?! How did that happen?

This coming week has some extra stuff in it – good stuff. Tuesday, in addition to my lunchtime chiro appt, I have my first acupuncture appointment in the late afternoon. Apparently it’s an hour discussion/intake questions followed by an hour session. I’m hopeful that it can help me in a lot of areas. Thursday, I am looking forward to some fun! A friend is coming into town and we’ll be having lunch together. Then later in the afternoon, a trigger point appointment which I’m sure I need. Friday a haircut and Sunday a massage. Looks to be fairly busy at work with plenty of docs to review and people competing for my time. They’re going to have to get used to that – unlike most of the folks I work with, who take vacation in the summer due to kids’ school, most of my vacation is taken in the fall/winter for races and holidays. No word yet on when our new person starts. I did find out that I did not get the supervisor position (apparently because I haven’t been there that long, compared to the person who got it) but I’m ok with it. I like and respect the person who will be my supervisor, and I’m frankly just as glad to not add any stress or additional work to my life; my running and happiness are really my priorities.

Hope you had a great weekend! Please tell me about it in the comments.



Race Bucket List – Runners Tell All linkup

This post is part of the Runners Tell All linkup hosted by Amanda at The Lady Okie and Becka at Sunshine to the Square Inch. There’s a running-related topic provided for the post on the 21st of each month. Thanks to Deb at Deb Runs for posting as part of this linkup, that’s how I found it!

This month’s topic is your Race “Bucket List”. What races would you love to do if you had the time/money? (note this isn’t exactly the same as “which ones must you do before you leave this earth”, and I like this twist better)

It’s not just time/money, it’s energy/physical health. I’ll pretend I’ve got unlimited amounts of all! If I could, I’d probably run a marathon a week.

  • Beach to Beacon 10k (because it’s Joan Benoit Samuelson‘s race – she’s a hero and role model for me, would love to meet her)
  • Zion Half Marathon – so pretty
  • Big Sur Marathon and the Boston to Big Sur Challenge – because Big Sur is so pretty, and the challenge is HARD!
  • San Francisco Marathon – because it’s hard and pretty
  • Avenue of the Giants Marathon – I’ve wanted to visit the redwoods
  • London Marathon – love London, was there as a child, want to go back
  • Dublin Marathon – I want to visit Ireland
  • Reykjavik Marathon – I know a few people who’ve visited Iceland and said it was worth the trip, and the race looks nice, saw it featured in a contest Runner’s World held.
  • Mad City 50k and 100k – love Madison, and I want to do ultra distances, so few road ultras which I think I would prefer
  • Way Too Cool 50k – this was one of the first ultras I ever saw live streaming of, and it’s supposed to be a great race – it’s a trail one, so I’d be starting down that path too 
  • JFK 50 Mile – an iconic race, nearby (and my BQ actually qualified me!) – I’m afraid of the trail part, but heck, if this is just dreaming…
  • Comrades Marathon – I’ve heard so much about this race now that it’s oddly appealing. Again, dreaming. 
  • Western States 100 – and since I’m dreaming, why not make do the iconic 100 miler that you have to qualify for and that is not only getting more popular every year but is really darned tough!

Hey, some of mine made this list! (I promise, I’d written this post before I saw it….)

What races – given unlimited time, money, energy and physical health – would you want to do? 

 

 

 



Friday Five – My 5 Favorite….

Welcome to the Friday Five Linkup, hosted by my blog buds/local tweeps

Cynthia at You Signed Up for What?!,
Courtney at EatPrayRunDC and
Mar at Mar on the Run.
Make sure to stop by their blogs for their picks and hop along to the other bloggers in the linkup, featured at the bottom of their pages!

This week’s theme is: My 5 Favorite ______

Favorites from the past!

READ

The Wonderful Wizard of Oz – I have a very old hardcover version with color plates, hand-bound by my great-uncle, who was an actual bookbinder! This edition looks sort of like mine.

A Wrinkle in Time – I still have my copy from childhood. Who didn’t identify with at least one of the characters?

A Wrinkle in Time

A Wrinkle in Time

Crystal Singer – wonderful character and terrific writing, I stlll have phrases from it in my mind decades after first reading it

The Soul of a New Machine – amazing narrative nonfiction, and geekery as well, added to my interest in computers

The Alphabet Series by Sue Grafton – many happy afternoons with this series, though I probably dropped it around R

EAT

I can’t eat these treats anymore, but present them for your potential indulgence…

  • Arizona – Ooey Gooeys (among other things) from Tammie Coe in Arizona – DH and I served these at our wedding reception. If you are in the Phoenix/Scottsdale area, you must seek their products out. Everything we have had from them is terrific.
  • Chicago – Carol’s Sugar Cookies – my favorite of their decadent flavors (holy cow, they have gluten free/nut free now but not in plain sugar) – got them at Whole Foods stores there
  • West Virginia – (tie) Peanut butter chocolate chip soft biscotti from this place in West Virginia, when we lived there – or the blackberry pie from this place, best.crust.EVER.
  • Any Indian restaurant – naan and kheer
  • Any grocery store – Reese’s Puffs – the perfectly dangerous snack while reading. I could eat at least a half a box at once. Yes, Reese’s Peanut Butter cups were my favorite candy (never got to try the dark or white chocolate versions) but the perfect milk chocolate was always a plain Hershey bar (or kisses, in a pinch…and yes, I did get to eat pumpkin kisses and enjoyed them).

WRITE

These won’t be shared except to describe them, some of them I don’t even have any more.

  • My admission essay to a graduate writing program, about my thyroid cancer experience
  • My posts on my BQ race
  • A speech I wrote for my boss at a former job….I channeled lots of emotion along with the facts, got into my boss’ head and mannerisms, and it rang like crystal. I read it out loud and there was a stunned silence until the boss said “you should be a speechwriter”.
  • My papers in college for my Shakespeare classes (I minored in Literature, mostly Shakespeare – I ran them out of Shakespeare classes and had to do independent study)
  • Essays I wrote for myself after my mom died

RUN

(favorites at the moment, I hope to make some new favorites soon!)

  • My BQ – I’m still very proud of myself
  • My first race post cancer, the 5k at this event, which I highly recommend (I’ve done the 5k, half and the full, my 2nd marathon)
  • Runs in the Sedona neighborhood near our favorite B&B
  • A run on the Mount Vernon Trail with DH on New Year’s Eve – we started around 11:30, ran down to see fireworks, and ran home. It was cold and we had the trail completely to ourselves.
  • My half marathon PR at Richmond in 2012

What are your five favorites from the past in any or all of the above categories?

 

 

 



#ThankfulThursday – 10 Things That Make Me Happy

Borrowing a few ideas here….not sure where I saw Thankful Thursday (maybe it started after Thanksgiving somehow?), a Thursday numbered post from the Thursday Thirteen Misty does occasionally (her most recent was on a Sunday), and the 10 Things That Make Me Happy (scroll) from Jen.

ANYway….10 things that make me happy and that I’m thankful for are below, in no particular order! Feel free to share yours in the comments. Hope, like me, 10 doesn’t even come close to barely scratching the surface of what you’re thankful for today!

  1. Chatting with my tweeps and friends, old and new, via phone, email, twitter and even in person when opportunities arise
  2. Hot drinks (coffee, tea) on just-cool-enough-but-not-cold mornings
  3. When something good happens to someone I know, especially if they’ve had a tough time lately
  4. Sunlight filtering through the leaves on trees
  5. When new issues of the magazines I subscribe to arrive
  6. The smell of Murphy’s Oil Soap
  7. Making someone I love laugh
  8. Getting tangible paper cards/notes from friends or family in the mail
  9. Llttle white fluffy dogs
  10. Being reminded of a song I love, then playing it really loud and singing along

And a bonus thing that makes me happy (with photo!) yummy fruit from the Farmers’ Market, thoughtfully procured by DH.

peach

peach

 

What makes you happy? What are you thankful for?