Monthly archives: March, 2015

Training Recap – Week of March 23, 2015

Here’s last week’s training:

Run: 43.6 miles, on the low side.

  • T – 9 mi. Was to be 30-45 min tempo. But no. 3 mi increasing pace w/u, Caramel Macchiato gel, 2mi tempo pace. Quite hard on legs, cardio. Did a recovery mile, started to try 1/4 mi repeats at tempo pace, said no, rest at easy/recovery pace. HR 140? Legs hurt. Feels like no speed, power.
  • W – 3.1 mi at recovery pace. Tried to do some strides at end and hamstring said no way.
  • Th – 8 in “easy” pace zone which felt hard. (bad stomach overnight, lost a couple of hours of sleep, maybe got 5) High HR at end. Room was warm and humid (64 degrees 30+% humidity – race day could be like that) Too many possible causes to nail one down.
  • Sat – 18.5 miles (was to be either 20-24 or 24-28 at long run pace, depending on which McMillan plan you follow, 4-5d/wk or 6-7d/wk). I thought about just doing this easy, but decided to try to get some goal pace in (still trying to find that goal pace for Boston, chose one that was just at the top of the rx’d pace). So: 3mi warmup in pace zone, then 12mi goal pace.

Schedule: Was going to get up at 5 and do a full schedule, but my Passport tells me I don’t have to be at the buses till 7:55 so I caught some more sleep after DH left in the wee dark hours for his race. At this point, trying to grab all the sleep I can get. Bus ride (assuming I get on the first couple) puts me in the Athletes’ Village 9-ish (probably snack on bus) with some time to get through portajohn lines (at least once, hoping twice) before we have to leave the Village (10:15) to walk the 0.7 miles to the start line. All very organized, done in order by wave and corral. My wave starts 10:50, but since I’m corral 6, I expect I’ll start 10:55 or so (anyone with experience/knowledge, correct me if I’m wrong please!) I used the time in the morning to catch up on blogs and the remarkably silent twitter (lots of folks were racing yesterday) as well as make lodging plans for Beach to Beacon and listen to a guided visualization by Dr. David Asp, while I was doing legs up the wall. I may actually put it on my iPod with my race music so I can listen to it on the bus or in the Village – assuming I can figure out how to do so in a way that doesn’t screw up my music!

Fueling: (run started closer to 11:30, warmup started ~11) 7:35 1/2c applesauce with 1 scoop Hammer plain whey protein. (hungry at 815, and continued to get hungrier!). 9:45 squeeze packet of applesauce & 5MAP for protein (a few sips of water) and 3 FRS chews – all things portable on the bus to eat there or in Hopkinton 10:30 1 pouch Vespa. After warmup and drills, just before start of run, 1 Vanilla Gu dumped into a Hammer flask with water to the ‘1″ line – thought this might work well to carry to the very start. It was still sweet and thick and made me a bit thirsty. May need to add a bit more water but not too much! (no water on course till mile 2) During run, GUs starting at 3 miles, mixing up flavors a bit: 3/Vanllla, 6/Salted Watermelon, 9/Salted Caramel, 12/Strawberry Kiwi Roctane, 15 Salted Caramel. (plan was 18/Blueberry Pom Roctane, 21 Caramel Macchiato, 24 Jet Blackberry)

Listened to:

  • Marathon Talk (latest ep) with Adharanand Finn, author of Running with the Kenyans (which I just finished re-reading) and the new book The Way of the Runner (about Japanese running) which doesn’t yet have a US publisher. I almost ordered the book from Waterstone’s in the UK, but shipping costs more than the book!
  • Runners Connect episode with Alex Hutchinson on supplements and miscellaneous running info
  • Part of the DizRuns episode with my fave Mike Wardian (from last year, was saving it for a tough day as I love listening to Mike) – only part because I didn’t go as long as I’d planned.

Sleep, core temp, and hydration: Was was too cold after run (got the room down into the 40s), so took an Epsom salt bath and shower. Took Tylenol as a preventive against elevated core temp. Didn’t get that warm but also didn’t have any appetite or thirst. May not have done a great job hydrating. Yet another bad night of sleep post long run – 6th week in a row. I really think it has something to do with the late start/finish and possibly the caffeinated gels. But it’s not helping my recovery! I slept 10-11, then I was AWAKE with legs twitching, thoughts racing, and a HR of 56 until 2am, when I dozed until my pill alarm at 3am. Was able to go back to sleep until 5, then doze till 6. So that’s 5-ish hours of sleep, in 1-2 hour chunks. Gotta think that’s sub-optimal.

  • Sun – 5 recovery pace miles. I was quite worried about my R calf and L ankle. Very cold out, ran inside. The calf got better as I went along before it got crankier at the end, not surprising. The ankle held up, but I have some discomfort on the outer top of my L foot, from ankle down to toes. Probably yanked some stuff.

Finished up the DizRuns Mike Wardian podcast from yesterday, and listened to Bernard Lagat episode on Babbittville before the Carlsbad 5000.

Bike: 20 min Mon AM, 30 min Mon PM, 15 min F AM, 24 min after long run Sat
Core: M, a few moves on Friday (twangy R knee said no to planks)
Arms: just what I get via core (plank) work
Wharton flex: T (so bad about this this week – it was a very tough week in some ways)
Chiro exercises: Th
Coach Jay GSM routine: Th
Walk: 15 min before runs
Drills: before runs except Sunday
Other: Chiro Tues and Fri, massage Sunday.

How long till your next race? How’s your training going? 

 



Weekend Update March 28-29, 2015

I’m again joining Tara’s Weekend Update linkup. Hop on over to the linkup page and check out how everyone spent their weekends.

3 weeks to Boston. Gulp.

For those moving into taper – here’s my post full of resources and tips, to help you get through the #tapermadness

Look what showed up in the mail on Friday!

Boston 2015 Runner Passport

Boston 2015 Runner Passport

Made my day – which needed to be made after a twangy knee sent me to the chiro for a second time (mild tendon inflammation, he says it will be fine – I’m going to try to see him 2x/wk the next 3 weeks just to stay on top of everything). I read through the packet and looked at related info online – got lots of detail, which I appreciate – bus time, walk to start time – and will read it again. (and again)

RUN

Sat – 18.5 miles (was to be either 20-24 or 24-28 at long run pace, depending on which McMillan plan you follow, 4-5d/wk or 6-7d/wk). I thought about just doing this easy, but decided to try to get some goal pace in (still trying to find that goal pace for Boston, chose one that was just at the top of the rx’d pace).

So: 3mi warmup in pace zone, then 12mi goal pace. Thought about going further at goal pace (wanted 18) but decided not to. 3.25 miles in slower part of long run pace zone, 0.25 miles slower. I’d had middle hamstring discomfort that expanded down behind both knees over the course of the run, but eventually just wound up behind my right knee – and afterward it was more the top of the R calf than behind the knee. In the last few miles, my left ankle sometimes would collapse, taking my leg with it to some degree when my foot hit the ground – this was quite scary and caused me to grab the treadmill rail a number of times. There wasn’t really pain involved, just a “wrong” feeling. But, it happened a few times, and though I thought I could probably gut it out to 20 or 21, I decided to stop to avoid doing harm. Psychologically, it was and is quite hard – this run was to be the last 20+ miler of the training cycle, and I really wanted to go 23-24. But I also want to get to the race healthy, get in my goal pace workout this week and my two remaining FFLRs. So it’s probably good I stopped – especially given how my R leg was feeling when I was done – but it’s something else I’m fighting in my brain as I work to be positive approaching the race.

Schedule: Was going to get up at 5 and do a full schedule, but my Passport tells me I don’t have to be at the buses till 7:55 so I caught some more sleep after DH left in the wee dark hours for his race. At this point, trying to grab all the sleep I can get. Bus ride (assuming I get on the first couple) puts me in the Athletes’ Village 9-ish (probably snack on bus) with some time to get through portajohn lines (at least once, hoping twice) before we have to leave the Village (10:15) to walk the 0.7 miles to the start line. All very organized, done in order by wave and corral. My wave starts 10:50, but since I’m corral 6, I expect I’ll start 10:55 or so (anyone with experience/knowledge, correct me if I’m wrong please!) I used the time in the morning to catch up on blogs and the remarkably quiet twitter (lots of folks were racing yesterday) as well as make lodging plans for Beach to Beacon and listen to a guided visualization by Dr. David Asp, while I was doing legs up the wall. I may actually put it on my iPod with my race music so I can listen to it on the bus or in the Village – assuming I can figure out how to do so in a way that doesn’t screw up my music!

Fueling: (run started closer to 11:30, warmup started ~11) 7:35 1/2c applesauce with 1 scoop Hammer plain whey protein. (hungry at 815, and continued to get hungrier!) 9:45 squeeze packet of applesauce & 5MAP for protein (a few sips of water) and 3 FRS chews – all things portable on the bus to eat there or in Hopkinton 10:30 1 pouch Vespa. After warmup and drills, just before start of run, 1 Vanilla Gu dumped into a Hammer flask with water to the ‘1’ line – thought this might work well to carry to the very start. It was still sweet and thick and made me a bit thirsty. May need to add a bit more water but not too much! (but no water on course till mile 2) During run, GUs starting at 3 miles, mixing up flavors a bit: 3/Vanllla, 6/Salted Watermelon, 9/Salted Caramel, 12/Strawberry Kiwi Roctane, 15 Salted Caramel. (plan was 18/Blueberry Pom Roctane, 21 Caramel Macchiato, 24 Jet Blackberry)

Listened to:

  • Marathon Talk (latest ep) with Adharanand Finn, author of Running with the Kenyans (which I just finished re-reading) and the new book The Way of the Runner (about Japanese running) which doesn’t yet have a US publisher. I almost ordered the book from Waterstone’s in the UK, but shipping costs more than the book!
  • Runners Connect episode with Alex Hutchinson on supplements and miscellaneous running info
  • Part of the DizRuns episode with my fave Mike Wardian (from last year, was saving it for a tough day as I love listening to Mike) – only part because I didn’t go as long as I’d planned.

Sleep, core temp, and hydration: Was was too cold after run (got the room down into the 40s), so took an Epsom salt bath and shower. Took Tylenol as a preventive against elevated core temp. Didn’t get that warm but also didn’t have any appetite or thirst. May not have done a great job hydrating. Yet another bad night of sleep post long run – 6th week in a row. I really think it has something to do with the late start/finish and possibly the caffeinated gels. But it’s not helping my recovery! I slept 10-11, then I was AWAKE with legs twitching, thoughts racing, and a HR of 56 until 2am, when I dozed until my pill alarm at 3am. Was able to go back to sleep until 5, then doze till 6. So that’s 5-ish hours of sleep, in 1-2 hour chunks. Gotta think that’s sub-optimal.

Sun – 5 recovery pace miles. I was quite worried about my R calf and L ankle. Very cold out, ran inside. The calf got better as I went along before it got crankier at the end, not surprising. The ankle held up, but I have some discomfort on the outer top of my L foot, from ankle down to toes. Probably yanked some stuff yesterday. Finished up the DizRuns Mike Wardian podcast from yesterday, and listened to Bernard Lagat episode on Babbittville before the Carlsbad 5000.

NON-RUN

Sat  – There wasn’t much of Saturday left after my run! Chatted with DH while doing some dinner prep. Took an Epsom salt bath and a shower while catching up on twitter. Then dinner, Arrow, more running chat and an ep of Madam Secretary before settling down with Meb’s memoir, which I have been saving to read for when I really needed it as the race approaches. (still waiting for his new training book – I preordered it, envious of bloggers getting review copies before the April 7th release) and re-reading Kings of the Road. Friday night I read Hal Higdon’s The Duel. (I’ve already read Duel in the Sun and the memoirs of Beardsley, Salazar, Shorter, Rodgers – and of course Benoit and Switzer.)

Was excited to hear this news! Congrats Christine and Adam! Christine is the lovely woman I ran with at the Shamrock shakeout run last year, who waited for me at the finish and gave me a huge hug – she was so happy for my BQ! Her mom Pam, the other half of WeRunDisney, BQ’d the same day at a different race. Between the approach of her/our first Boston, getting our Runner Passport and now this news, Pam is over the moon.

Earlier in the week my bud Tawnee of Endurance Planet made a similar announcement.

Sun – Got up and decided that though sunny, it was too cold out (26, real feel of 17) to go on easy run with DH. We’d thought about it but he decided not to run and I ran inside. Probably best to check out my ankle/leg in a safe environment anyway. Did okay. Then, breakfast of asparagus, bacon and coconut bread with jam. Food prep, blog writing, and a mid afternoon massage. Rushing around trying to get a couple things done. Then another evening of summer rolls (I ordered more tapioca paper but will run out today) filled with zoodles (zucchini noodles DH got at WF) and other veggies and TV watching. Then a little reading and snacking before bed then I’ll get up and go to the office….hey, where’d the weekend go?

Work schedule this week: in office Monday, off Tuesday, in office W, Th telework (and a second chiro appt), in office Fri.

How was your weekend? Have a great week!



Thankful Thursday 3/26/2015

Welcome to the Thankful Thursday list!

Grateful daily for these gifts, among many others:

  • My DH for his truly impressive patience with me and staunch support
  • My treadmill
  • YOU, with your wonderful, consistent support and encouragement through twitter, blog comments, emails, podcasts – I’m soaking it up, I assure you
  • My chiro, who is going out of his way to try to help me fix my head through whatever means he can devise – while ART’ing, e-stimming and Graston-ing cranky body parts, his office manager for her encouragement and my MT for physical, mental and emotional support
  • My tea
  • Books
  • My job and the resources and flexibility it provides me, as well as letting me do good and work with smart, funny, nice people
  • Contact lenses (though I need a stronger rx) – a marvel every morning
  • Heat (and air conditioning!)
  • The internet

And some extras of late

  • Flowers – I decided I needed some flowers to brighten the house (and my mood) and I haven’t gotten around to buying yellow flowers for my blue porch pots yet…while I was face down getting my hamstrings e-stim’d at the chiro on Tuesday, I had a vision of a bouquet, and Harris Teeter helped me execute it.
    irises and daisies

    irises and daisies

  • Future races – I’ve signed up for some races later this year, and am considering others. It gives me targets to plan for (which I enjoy) and lets me think about how to structure and layer in some of the training and life changes I want to make to get the improvements I seek along with increasing my enjoyment of the process and of my life in general. Yes, I’m already past when I should have started for some of it. 🙂 It helps to think across multiple years, but since improvement and training increases are gradual, there are a fair number of years involved. (good thing in some ways, challenge in others) As a saying goes “the best time to plant a tree is 20 years ago; the second best time is now.”
  • New running/training books – let the information gorging and training planning begin! (well, sort of – it can be a good distraction or a not good one, still much to do aside from the running to get ready for Boston)
  • Feeling useful at work
  • People who are experts in their field or elites who respond incredibly quickly to questions from regular folks like me
  • Things that make me laugh

What are you thankful for this week?



Training Recap – Week of March 16, 2015

We’re now inside one month to Boston. Still struggling with sleep, mojo, joy, enthusiasm, as well as the physical. Here’s last week’s training:

Run37.5 miles (really not happy about the mileage, this is the lowest week in the training cycle, lower even than when the treadmill broke! trying to remember priority not mpw, but consistency, quality and getting to the start healthy – mpw less important than days to race)

  • T – 10 mi. Was to be 3-5 mi tempo race. 3-3.5 warming up, took a gel, then 1mi tempo pace – felt HARD, lots of cardio and leg effort, pulled back to slower speed for 0.5mi, another mi at tempo pace, then said the heck with it and ran the rest easy pace, last 3mi at 0% for downhill. Pretty demoralizing. Questioning if I just don’t have the “will to suffer” right now.
  • W – 2mi. I messed around online sending an email asking a training question and blew all my time (an in office day, so constrained in the AM). 10 min walk, 2mi easy. Legs sore-ish.
  • Th – 7.5mi. Fartlek run. FINALLY, a workout I was able to complete decently! 3 mi warmup, then 1min on at target pace/1min off (about 3.5mi), and cooldown. Was shorter overall than I’d like, but got the planned workout done. (I’d usually add more cooldown easy miles just to rack some up – as I had to get cleaned up to go see the ENT nurse practitioner.)
  • Sat – 18mi: first 9 miles included recovery and easy pace, increasing pace every mile or two. Then 7.4 miles at goal pace, 1.6 miles at easy pace (didn’t do any hills the last 1.6). Original plan (which I wrote, off McMillan) 16-20 with last 6-8 at goal pace. Then I decided I wanted 21-22 with last 12 at goal pace. (yes, I’m doing that to myself) So I guess I got close to the original plan….somewhat disappointed of course (I’d already done 9mi at goal pace in a prior long run) but I suppose it’s close enough to plan. I might have been able to go more, but my legs were hurting and it was hot, and I just decided not to.

Schedule: I “slept in” again…if you call waking up at 6:45 sleeping in. Started my run at 11am. (wave start is 10:50, I’m in corral 6, and I figured it’s got to take 1-1.5 minutes to move a corral through the start, given a wave is 7500 people, corrals must be close to 1000 people)

Fueling: Changed my pre-run fueling a little bit. At 3 hours 15 minutes before the run, took my supplements and BeetElite (I may skip that on race day as it’s best taken 30-60 minutes before the run and most effective 3h after ingestion). Today, 3 hours before the run I had about 1/2c of applesauce (one of the individual cups you can buy) with 1/2 scoop of plain Hammer Whey – so about 100 calories, 9g of protein and a little sugar. I’ve had this concoction before a second run of the day (the few I’ve done) and it sat okay, so I decided to try it. Half an hour later I had my 3 FRS chews (60mg caffeine) and a couple sips of decaf tea and water. 45 minutes before the run, took Vespa. Fueled with GU: Vanilla Bean at the start, Vanilla Bean at mi 3, then Salted Caramel mi 6, Vanilla Bean mi 9, Straw-Kiwi Roctane mi 12, Salted Watermelon mi 15 (been craving fruitier gels). Caffeine from gels: 100mg. (SKR has none) Total caffeine 160mg, less than an 8 ounce Starbucks brewed coffee. I think adding the gel at the start helped. The first 3 miles felt less slog-gy than in past runs.

Listened to:

  • Marathon Talk (latest ep)
  • To burn some time as I expected to run longer than I wound up doing, I re-listened to part of an old Runners Connect podcast episode with Lisa Rainsberger, the last American women’s winner of the Boston Marathon – I’d listened to it a while ago (I recall pool running while listening) but thought it might be interesting to listen again now that I’ve read her book (and she’ll be at the Expo!). As Boston approaches with at least a couple of American women (ShalaneDesi) having decent chances at the win, Rainsberger’s comments on Shalane’s approach last year and how she thinks the race might be won are very interesting. (A Gary Cohen interview with her is here…did you read his recent interview with Kathrine Switzer or his interview with Shalane Flanagan?)
  • Endurance Planet – I wanted to listen to at least the first part of the latest ATC, since Lucho & Tawnee were attempting to help me get past my current burnt out state. I’m definitely considering their suggestions, the ones that might work for me (vacation and trail run not in the cards right now). I appreciate their time and coach wisdom. (Bummed that there’ll be a while till the next ATC ep since they’re both taking trips – hope they have fun!)

The streak continues….Could NOT sleep. Worst post long run night yet. Thinking it’s a combo of the caffeine from gels hitting me later in the day (though I don’t get much boost from caff tea in the morning!) and higher core temp. Should have taken Tylenol in the evening when my face felt warm, but I was hoping it would go away. At 2am, though my BP was fine, my HR was 58, way too high for me at sleep time. So I didn’t get much sleep until after 3 or 4 am (and was awake by 7) and what I did get was really broken. This is not helping my recovery, mood or struggle to get my head in a good place. I’m thinking next week, after my bike after my long run, maybe trying an ice bath. I’ve never been a fan of them because I get cold so easily (and now the wisdom seems to be that they don’t help recovery, you need the inflammatory response) but if it lowered my core temp and got me better sleep, maybe that’d be worth it. Got suggestions from tweeps Sunday that I might have gotten dehydrated, which could explain core temp and other things, so I drank electrolyte drink on Sunday and will try to keep an eye on that.

  • Sun – I didn’t run. Yep, you read that right. I got up, managed – with great mental effort – to get myself dressed to run outside and start my walking warmup on the treadmill. And I just wasn’t feeling it. Sore, tired. Walked for 30 minutes and called it a day. I was thinking of Lucho and Tawnee’s advice, as well as McMillan’s tweet to me a while back of getting to the start 100% healthy and happy (or as close as I can get to that). Despite the soreness, fatigue, and down mood, it was still hard not to beat myself up about not running. It’s absolutely what I would have told someone else to do (if someone asked me) and seems to be in line with the expert wisdom. So, we’ll hope. There’s not really much more I can get in terms of speed at this point in my training, and I’m reasonably confident that barring surprises, my training will allow me to finish the race (pace and how I feel is the real question), Right now, it’s all about making me feel good – body and mind/soul – before Boston.

Bike: 15 min Monday, 30 min Friday, 25 min post-run Sat
Core: M & F – can tell I’m getting wimpier, not stronger. Extra ham work on Friday.
Arms: just what I get via core (plank) work
Wharton flex: T, Th, F
Chiro exercises: Tues & Th Ohnos, leapfrogs, single/double leg squats
Coach Jay GSM routine:  Tues & Th LC #1, Myrtls after. Also did Myrtls after run Sat.
Walk: 15 min before runs (except W) plus 30 minutes on Sunday
Drills: before runs (except W)
Other: Chiro Tues, massage Sunday. My MT seems to have worked some magic (knock wood) on my cranky L ham and glute mins – since the appointment (it’s Monday night now), those unhappy bits are less unhappy than they have been in weeks. Fingers crossed.

Update on the ear/sinus thing…long story short, no infection (yay), some sort of abrasion in the ear canal which will heal on its own. Talked to the ENT nurse practitioner about allergies, which she thinks are responsible for the feeling of fullness in my ears and odd sound of hearing (no fluid detected in multiple tests). She suggested a bunch of different med approaches, including new nasal sprays I wasn’t aware of. I’m loath to change much before the race, but I did stop my evening Benadryl (she said she’d personally had mood side effects from it and had patients reporting cardiac side effects) and added another children’s dose Allegra at dinnertime. (may have to go back to the half Benadryl I was taking though if it helps me sleep!) I’m still only taking 1/3 the recommended adult dose. Figuring this out is one more to-do for the post-race list, which is long. Don’t want too many changes pre-race unless they’re definite improvements!

Am I the only one who – at some point 4-6 weeks pre-race – starts saying “that can wait until after the race”?

How long till your next race? How’s your training going? 

 



Thankful Thursday 3/19/2015

Welcome to this week’s Thankful Thursday list!

  • People who (patiently?) listen to my craziness about my training/race worries and woes and support me regardless:
    • DH, who has to listen to me more than anyone else….send some sympathy his way
    • my chiro (who says his job is to get me to “step away from the ledge”, so to speak, in these last pre-race weeks)
    • my chiro’s office manager – who is practically in tears she’s so excited for me to run Boston
    • my massage therapist
    • you blog readers and my tweeps – electronic pals new and old
  • Coaches and experts who answer questions for me – free, just because I asked and they’re nice and helpful – about training/racing – whether via twitter like Greg McMillan, Mark Hadley and Ian Sharman or via podcasts like Brenn and Gregg at Cloud259 and Tawnee & Lucho on Endurance Planet
  • That I have the resources and ability to pick up a phone, call a doctor’s office of my choosing and get an appointment (with a nurse practitioner) to get a relatively minor but concerning ear/sinus problem looked at quickly – I am so incredibly fortunate, and I know it
  • That the new jar of Nuttzo was good after I had one bad jar
  • Wednesday being ostrich burger and baked fries night
  • Amazon and the library – books are one of my security blankets
  • People who read my blog and comment – I really do appreciate you taking the time to do so!
  • Videos and pictures of cute fuzzy dogs, or even kittens, ducks, baby goats and the like in a pinch
  • Pictures of nature’s beauty
  • Anything that makes me laugh out loud (even if it’s a snort-laugh)
  • People who start and support campaigns like 1000 Voices Speak for Compassion – bloggers coming together monthly to write about compassion. One month I believe it was self-compassion, this month it’s about building from bullying, posts go up Friday. Follow them here.
  • The UN International Day of Happiness has come back around! Friday March 20th.

From the web site: This year, in honor of the United Nations International Day of Happiness, the UN Foundation and Pharrell Williams will drive supporters to sign the Live Earth Petition, rallying 1 billion people to demand world leaders to commit to tackling climate change at the climate summit in December, when leaders from every country will meet in Paris to make climate action a global priority. To protect people, we need to protect our planet. Climate change is a threat to people’s basic needs: water, food, shelter, and safety. It multiplies these threats, and exacerbates economic, social and environmental crises. – See more at: http://www.unfoundation.org/features/international-day-of-happiness.html#sthash.gOLTjD6g.dpuf  

The UN Foundation is sponsoring Google Hangouts, Twitter chats and other activities, like this one. 5-6:00pm ET: Building a Happy Planet at the UN. Tune in for a livestreaming of Pharrell Williams, Philippe Cousteau, and Sylvia Earle engaging in a conversation with young scholars about building a happier planet, while also cultivating inner happiness.
Live Streamed on UN TV. – See more at: http://www.unfoundation.org/features/international-day-of-happiness.html#sthash.gOLTjD6g.dpuf

If you’re into submitting photos/videos of yourself, you can even join the Dance Party (set, of course, to “Happy”). I remember watching the video created last year of people from all around the world dancing and singing to Happy. (I think the one I saw was from Europe, I recall a hotel staff that was really good!) The videos made me like the song…I even put it on my race playlist.

  • For a slightly different angle on the International Day of Happiness – there’s also this group….”For the International Day of Happiness 2015 we’re inviting everyone to focus on their connections with others.” They ask you to connect in person or electronically with one other person on Friday, and have a fun world map of people who’ve taken the pledge to do so! This group has an interesting web site and spreads a lot of positivity. I’m glad to be connected to you all!

What are you thankful for? How will you celebrate the International Day of Happiness? 

 

 



Training Recap – Week of March 9, 2015

Less than 5 weeks to go.

Thursday night, our bib number and start times (wave) and corral info was released. I’ll start at 10:50 AM ET, wave 3, corral 6. Knowing this enabled me to start my Saturday long run at that time to try to get my body a little more accustomed to later starts. More on that below.

Not a great training week. Very low energy, sore legs, very cranky glute mins and hams (esp the L). Kept backing off planned workouts trying to give my body more time to recover, but not sure how much recovery is happening. DST is not my friend, messing with my already troublesome sleep patterns and amounts. (I know, people like it light later, but for me, it’s harder to get to sleep as early as I need and harder to get up in the AM.) My allergies may also be kicking in. Trying not to let this all mess with my head, but struggling with it. Let’s hope next week is much better!

Run: 48.75 miles (below 50, not happy about that, but trying to remember priority not mpw, but consistency, quality and getting to the start healthy)

  • T – 11mi. This is usually my tempo/goal pace run day. Not this week. 4×0.5mi at lower speeds to warm up, increased pace 0.1 for each of next 2 miles, then cut it back 0.1 to finish the rest. HR up to 140. Much more humid even though the room didn’t hit 60. Hams did improve on run. At mile 6, I got a brief energy spike, felt good. Maybe switching to fat burning? Did feel lower energy by about 6.5 but took no gel.
  • W – 5mi: 3 speeds in recovery/ez pace zone. Left ham not good then got better – depends on gait or where I push from? Still too sting-y. Very low energy day.
  • Th – 7mi moving through ez pace zone. Was to be either 90-105 min in ez zone or 50-60min steady state. Turned out to be a shorter run in ez pace. Felt glutes, fatigue, flat legs. No point in pushing distance or pace today. Apparently body has decided this is a cutback week in terms of miles & speedwork. Boo. Hope being smart now gets me something in the end. Slept really poorly last night. First run of year with a/c on and windows open. Still too warm though it helped.
  • Sat – 21mi: 1st mile w/u, then increased pace 0.1 every 3mi, up until mile 19, when I got a horrible stitch in my upper right abdomen. I decided to cut back the pace a little while I tried to work through it by exhaling when my left foot hit – which eventually worked – but it hurt so badly that at 19.75 I cut back even further, to my recovery pace, for the last 1.25 miles. Still got to mile 21 (past Heartbreak Hill). Frustrated as I wanted 23 miles. Probably could have continued but my legs were hurting when I started (not much worse when I finished) and I decided I knew I could run those miles, so there was no point pushing it further. Save the miles for another day (preserve my ability to do future training and get to the start line healthy). This was the warmest run I’ve had this year/training cycle certainly, and the warmest in a very long time. I had the window open, 4 fans blowing right on me AND the a/c on. Whether it was from the outside temp, the increased humidity (it rained) or the time of day, by the time I was done, the room temp was 66 degrees (across the room from the treadmill so probably warmer where I was) and 50% humidity. So it felt like 86+….I was hot and poured water on my head, down my front and back, and splashed my face. Not more than I drank but more than usual. I think I got somewhat dehydrated though.

Schedule: I “slept in” – which is not the schedule for race day – though I slept poorly and was just laying there awake for quite a while. Ate half a Hammer bar with my BeetElite at 8:45 or so, 2 hours before running. This may have been poor timing and could have caused my stitch. I’ve read that eating 3+ hour before is best. I’ll have to try that next week. Alternatively, I may just have to go from wakeup (probably 5am) through getting to the buses, out to Hopkinton and through the wait to the start without fuel. Yesterday I felt like I could have done it, and race day adrenaline might help. Not sure it’s a great idea, but it might beat the stitch. I’ve only had a stitch once before in recent years, a few weeks ago in a 14 miler, after a 3x3mile goal pace workout, and it was much milder. (no commonality between the two runs or eating before/during that I can find) I took Vespa at 10am and my FRS chews just before I started (another difference, but doubt that’s problematic). GU: Vanilla Bean mi 4, then Salted Caramel mi 8, Vanilla Bean mi 12, Straw-Kiwi Roctane mi 15.5. Need to start practicing taking a Vanilla or my EFS at the start.

The theme for my podcast listening turned out to be mental health, struggling and balancing running with life.

Listened to:

  • Marathon Talk – the latest episode has an interview with Rohan Kallicharan, who talked very frankly and openly about his bipolar disorder and how running has helped him. When he started running, he was quite overweight and never trained outside because of it. He’s now not only in shape and chasing a sub 3:15 marathon, he’s running races to support mental health charities in the UK and training others. It’s well worth listening to. In the Training Talk segment, Tom Williams, one of the two hosts of the podcasts, talked about his struggles in training for the Comrades Marathon, which he’ll be running with his wife Helen (his dad was to run with them also, but has been injured). Tom’s kids have had chicken pox and he’s been working a lot of hours. He talked about how little mileage he’s been running, and how the life demands on his time and energy cause less/poor sleep, poorer nutrition choices, and how that sort of spirals and feeds on itself. He considers pulling out of Comrades and gets support and suggestions from others. I won’t spoil his decision, listen for yourself. I found it nice to hear about someone else’s difficulties – not that I want anyone else to have difficulties! – as I can relate and it made me feel a little better.
  • UltraRunner Podcast – Eric Schranz talks to addiction specialist (and runner) Dr. Drew Mikita about ultrarunning/running and addiction. Eric also shares that he’s recently had to make some fairly major changes with respect to his running and racing due to some stress in his family. Again, very candid and talking about issues many of us may face.

We’re up to 4 weeks of poor sleep on long run nights now. Last night was a tossing/turning kind of night, just couldn’t fall asleep and then stay asleep. I feel like I was awake more than asleep, and was REALLY awake 3-4:30 or so. Got some decent sleep between 4:30 and 6:30, though a bunch of strange dreams.

  • Sun – 4.75 mi: 1.5mi inside on the treadmill to warm up. This run – even getting dressed for it – was mind over matter. Almost bagged it during the treadmill run. Hams and glutes cranky, but left ITB pretty loud. Then walked outside to Shamrock-like wind gusts, almost turned around again. Got halfway down the block and the ITB really cranked and I almost stopped, thinking “no one would blame me”. But somehow I convinced myself to keep going. There were probably 3 more points during the run where I thought “I could just go home now” but I did the run I planned. It starts with a short very steep uphill, to a block of flat, then a gentle half mile downhill I really like (less fond of coming back uphill), then a shorter steeper downhill for two blocks (where for the first time, wind took my hat off my head and I had to stop to go get it) and return back up that hill for a block of flat then ending with the very steep downhill I’d run up at the start, plus another half or 3/4 mile of flat around the neighborhood. The pace was a few seconds slower than my slowest recovery pace should be, but I decided that was fine. I didn’t really hurt any more after than before (not really any less either), so probably okay that I did it and good that I stopped when I did.

Bike: 30 min M, 30min F, 25min Sat
Core: M & F
Arms: just what I get via core (plank) work, arms are totally wimpy again
Wharton flex: M-F, a little better getting 5 out of 7 days
Chiro exercises: Tues 2 wimpy Ohnos instead of 6. Some single and double leg squats, some deadlifts. Too sore Th.
Coach Jay GSM routine:  Tues LC #1, Myrtls after. Also did Myrtls after run Sat.
Other leg/body strength: none
Calf stretches: doing most days, but trigger point seems to help more than stretches
Walk: 15 min before runs plus an extra 1.75mi to break in the new treadmill belt on Monday and a walk to/from library on Thursday.
Drills: before runs
Other: Chiro Tues, massage Sunday, trigger point and rolling during the week, plenty of e-stim Friday, Saturday and Sunday

How long till your next race? How’s your training going? 



Weekend Update March 14-15, 2015

I’m again joining Tara’s Weekend Update linkup. Hop on over to the linkup page and check out how everyone spent their weekends.

5 weeks to Boston. 35 days. One year ago today (3/16 by date, yesterday by “day”) was my very first BQ! So it’s my BQ-iversary. Amazing.

Thursday night, bib number, start times (wave) and corral info was released. I’ll start at 10:50 AM ET, wave 3, corral 6. Knowing this enabled me to start my Saturday long run at that time to try to get my body a little more accustomed to later starts. More on that below.

I’m a little concerned – my left ear canal seems to be a little swollen, noticed this on Friday. Doesn’t bother me too much, I notice it most when I have my earbuds in or shift my jaw. It doesn’t really seem to be bothered by eating or drinking. Dr. Google tells me it could be an infection of some type, could be related to reflux and TMJ (known problems) or many other things. The most concerning would be something related to thyroid cancer or some other cancer. I’m going to give it a bit to settle down on its own. If it’s something that could be allergy-related, then our changing weather may have set it off. The last couple years, I’ve had some serious allergy problems in April, but not with this presentation. If you’re in NoVa and have a good ENT, I may need a recommendation.

Anyway….

These lovelies showed their faces this week! As the week went on, more of them popped up, and the bees came out too.

crocus - first sign of spring

crocus – first sign of spring

RUN

Sat – 21mi: 1st mile w/u, then increased pace 0.1 every 3mi, up until mile 19, when I got a horrible stitch in my upper right abdomen. I decided to cut back the pace a little while I tried to work through it by exhaling when my left foot hit – which eventually worked – but it hurt so badly that at 19.75 I cut back even further, to my recovery pace, for the last 1.25 miles. Still got to mile 21 (past Heartbreak Hill). Frustrated as I wanted 23 miles. Probably could have continued but my legs were hurting when I started (not much worse when I finished) and I decided I knew I could run those miles, so there was no point pushing it further. Save the miles for another day (preserve my ability to do future training and get to the start line healthy). This was the warmest run I’ve had this year/training cycle certainly, and the warmest in a very long time. I had the window open, 4 fans blowing right on me AND the a/c on. Whether it was from the outside temp, the increased humidity (it rained) or the time of day, by the time I was done, the room temp was 66 degrees (across the room from the treadmill so probably warmer where I was) and 50% humidity. So it felt like 86+….I was hot and poured water on my head, down my front and back, and splashed my face. Not more than I drank but more than usual. I think I got somewhat dehydrated though.

Schedule: I “slept in” – which is not the schedule for race day – though I slept poorly and was just laying there awake for quite a while. Ate half a Hammer bar with my BeetElite at 8:45 or so, 2 hours before running. This may have been poor timing and could have caused my stitch. I’ve read that eating 3+ hour before is best. I’ll have to try that next week. Alternatively, I may just have to go from wakeup (probably 5am) through getting to the buses, out to Hopkinton and through the wait to the start without fuel. Yesterday I felt like I could have done it, and race day adrenaline might help. Not sure it’s a great idea, but it might beat the stitch. I’ve only had a stitch once before in recent years, a few weeks ago in a 14 miler, after a 3x3mile goal pace workout. I took Vespa at 10am and my FRS chews just before I started (another difference, but doubt that’s problematic). GU: Vanilla Bean mi 4, then Salted Caramel mi 8, Vanilla Bean mi 12, Straw-Kiwi Roctane mi 15.5. Need to start practicing taking a Vanilla or my EFS at the start.

The theme for my podcast listening turned out to be mental health, struggling and balancing running with life. Listened to:

  • Marathon Talk – the latest episode has an interview with Rohan Kallicharan, who talked very frankly and openly about his bipolar disorder and how running has helped him. When he started running, he was quite overweight and never trained outside because of it. He’s now not only in shape and chasing a sub 3:15 marathon, he’s running races to support mental health charities in the UK and training others. It’s well worth listening to. In the Training Talk segment, Tom Williams, one of the two hosts of the podcasts, talked about his struggles in training for the Comrades Marathon, which he’ll be running with his wife Helen (his dad was to run with them also, but has been injured). Tom’s kids have had chicken pox and he’s been working a lot of hours. He talked about how little mileage he’s been running, and how the life demands on his time and energy cause less/poor sleep, poorer nutrition choices, and how that sort of spirals and feeds on itself. He considers pulling out of Comrades and gets support and suggestions from others. I won’t spoil his decision, listen for yourself. I found it nice to hear about someone else’s difficulties – not that I want anyone else to have difficulties! – as I can relate and it made me feel a little better.
  • UltraRunner Podcast – Eric Schranz talks to addiction specialist (and runner) Dr. Drew Mikita about ultrarunning/running and addiction. Eric also shares that he’s recently had to make some fairly major changes with respect to his running and racing due to some stress in his family. Again, very candid and talking about issues many of us may face.

We’re up to 4 weeks of poor sleep on long run nights now. Last night was a tossing/turning kind of night, just couldn’t fall asleep and then stay asleep. I feel like I was awake more than asleep, and was REALLY awake 3-4:30 or so. Got some decent sleep between 4:30 and 6:30, though a bunch of strange dreams.

Sun – 4.75 mi: 1.5mi inside on the treadmill to warm up. This run – even getting dressed for it – was mind over matter. Almost bagged it during the treadmill run. Hams and glutes cranky, but left ITB pretty loud. Then walked outside to Shamrock-like wind gusts, almost turned around again. Got halfway down the block and the ITB really cranked and I almost stopped, thinking “no one would blame me”. But somehow I convinced myself to keep going. There were probably 3 more points during the run where I thought “I could just go home now” but I did the run I planned. It starts with a short very steep uphill, to a block of flat, then a gentle half mile downhill I really like (less fond of coming back uphill), then a shorter steeper downhill for two blocks (where for the first time, wind took my hat off my head and I had to stop to go get it) and return back up that hill for a block of flat then ending with the very steep downhill I’d run up at the start, plus another half or 3/4 mile of flat around the neighborhood. The pace was a few seconds slower than my slowest recovery pace should be, but I decided that was fine. I didn’t really hurt any more after than before (not really any less either), so probably okay that I did it and good that I stopped when I did.

NON-RUN

Sat  – Because I had so much time in the morning, I managed to read all the blogs I was behind on and get my browser tabs down to a manageable level. I got done with my run SO late. Mimicking the Boston schedule just threw me off for the rest of the day/night. Going to be that way for the rest of the cycle. 25 minutes on the bike with some Ultragen (and lots of ice) and the decaf tea I’d made before my run. Forced myself to do my Myrtl stretches. By then it was after 3pm, and while my stomach was empty, I wasn’t particularly hungry. I decided not to snack knowing we’d be eating by 6. I couldn’t settle down post-run, doing food prep for dinner, puttering and doing I don’t even remember what. Took a quick Epsom salt bath and shower before dinner.

I made “summer rolls” with my tapioca paper (going to need to order more) and lettuce, carrots, zucchini and some leftover chicken from Friday’s Chinese and cold shrimp halves from the Chinese’ places summer rolls. I make these while we’re watching TV, so that takes some time. (not a bad thing to slow me down) The rolls are topped with or dipped in a mix of almond or sunflower seed butter and coconut aminos. This is now my standard weekend dinner, both Saturday and Sunday, with most of the same veggies (maybe mushrooms and avocado too) and whatever meat is around. It’s light and kind of fun, and gets me some veggies. I didn’t really feel like snacking. No chips, and though I made my frozen bananas and nut butter, I didn’t eat them. Did have some chocolate Arctic Zero with frozen cherries.

We watched only a couple of shows – Arrow and Madam Secretary. I e-stim’d my hams and glute mins for about an hour while watching TV.

Sun – Got up and watched the NYC Half online while writing this post. (e’stim’d my glute mins and ITBs while watching, my left one had been complaining last night) Loved watching Molly Huddle win – 1st American women’s winner of this race! Decided I’d run between watching NYC and the LA Marathon. DH switched his long run to Sunday due to yesterday’s rain (those poor Rock-n-Roll DC runners!) so I was solo. Roasted kabocha and did food prep for Monday. Excited to see Blake Russell (age 39!) win the US Marathon Championships in LA! After that, ate some kabocha (hadn’t had any breakfast) and read a little of my new issue of Marathon & Beyond before heading to massage. Then cleanup, dinner prep and regular Sunday evening.

Work schedule this week will be a little different. I will be in the office M, W, Th as I have all day meetings W/Th, and was going to have them Friday but that got changed. However, I may not wind up being in the meeting, which I was supposed to help facilitate (my newer colleague will take over if so) as I got assigned a high priority editing job that – once I get it – will push everything else to the back burner. I don’t love having to be in the office on Th as it will significantly constrain one of my “quality” runs, and I really can’t move it. But, sometimes that happens. I’m hoping to telework on Friday.

How was your weekend? Did you race?

Did you watch the NYC Half or LA Marathon? Do you watch races online or on TV? (I love it, plus chatting on twitter while I watch.)



Thankful Thursday 3/12/2015

Happy Thankful Thursday!

Check out the latest DizRuns podcast where you can hear from the amazing Felicia Wilkerson….By the way, she’s hosting a raffle of some great running gear. 100% of proceeds go to the SemperFi Fund and the MARSOC Foundation, two organizations which help service members and their families, providing many types of much-needed support. Please check out the raffle and consider entering or just donating. (and thanks!)

The list this week –

  • Treadmill – though I assume you all understand that this is on my list daily, thought I’d mention it this week as the terrific service folks were out again Monday. They flipped the deck, put a new walking belt on, installed a new motor, new motor belt and new electronics board. It’s practically a brand new machine at this point. It definitely feels faster, let’s see if it can help me get faster!
  • Freezers – my chest freezer allows me to get ready to enjoy more of the St. Patrick’s Day paleo Irish Soda Bread I made last year the day after my first BQ at Shamrock! (think this is the recipe, w/o caraway) We drove home the day of the race instead of staying overnight since a snowstorm was coming…made it home without too much difficulty on the drive and then enjoyed watching the snow fall from inside. I remember puttering at home the day after the race and making the bread, which turned out quite well. Guess I can thank the freezer for reactivating my memory too!
  • People/businesses who go out of their way – extending deadlines, asking what they can do for you – nice to experience!
  • The snow piles being almost gone, should make it a little easier for me to get a few outside workouts in these last few (so few!) weeks of training
  • Good news stories – 95 year old sets 200m WR, strangers pay for a birthday meal for a WWII veteran
  • Seeing people do good things on or via or using the Internet…there’s a lot of junk on the web but also a lot of cool stuff and the connectivity it provides can be such a source of goodness in so many ways that have benefitted me and are helping many others
  • People like Lisa Bonchek Adams, taken too soon, who share their worst times to help others and raise awareness and funds. RIP Lisa.

Lisa Bonchek Adams, Breast Cancer Blogger, dies at 45

She Did As Much As She Could For As Long As She Could

Finding Beauty – How Lisa Bonchek Adams Told Her Story

(donate to a fund supporting research here or purchase art with one of her favorite sayings here – proceeds to the same fund)

  • Reminders – by way of the examples of others – that I can DO better and BE better than I am in all areas of my life, and that I should make the effort to improve.

I’ll leave you with the saying Lisa Bonchek Adams tweeted daily for a while:

Find a bit of beauty in the world today. Share it. If you can’t find it, create it. Some days this may be hard to do. Persevere.

crocus - first sign of spring

crocus – first sign of spring

 



Training Recap – Week of March 2, 2015

Less than 6 weeks to go. Friday we’ll get to find out our bib numbers and wave/corral start times.

Run: 52.7 miles – again over 50, hanging in there.

  • T – 16 for the day. AM: 14mi with 3x3mi at MGP. After work, did a quick 10 min walk and 2 easy recovery pace miles.
  • W – 4.5 miles, mostly easy, but threw in a fast 1 minute each mile to remind the legs “we do this” (read on Nate Jenkinsblog)
  • Th – 8mi with 5mi at steady state pace. Was to be either steady state or FR. Pushing it a bit with steady state, probably, as perhaps Saturday shows. (Tues was to be tempo, but I felt like I HAD to get that MGP run, was really bugging me…so may have loaded the legs a bit.)
  • Sat – 21mi: repeatedly increased pace, last 9 at a possible goal pace – but it’s 20s slower per mile than what I did my 3×3 at on Tuesday. (maybe my legs were just tired?) Again, doing 21 to make sure I get that 5% hill just after mile 20 as many times as I can before the race. This wasn’t easy, and I keep pulling the possible goal pace back. There was one point at during the increasing pace segments (went up 0.1 per mile for a bit, then 0.1 for two miles in the run up to 12) that I felt “I could probably hold this for the whole race” but that’s roughly my Shamrock pace. Still trying to push harder. I was distressed that I wound up “having to” (felt like) break up Heartbreak Hill, for the first time. Ran 0.15 of it and just felt way too hard, backed of for 0.2 then took it back up to 5% for the other 0.15. DH (rightly?) gave me a hard time in the evening when I was “debriefing” my run and expressing my frustration with selecting a goal pace. He said “you know it’s going to vary depending on whether you’re going up or down hill” and I said I realized that (I think the phrase is “run even effort, not even pace”) but that my body will decide on race day how much it slows down or speeds up, I can’t predict it. So I try to run the course (inclines and 0%) at even pace rather than figure out how much to adjust – believe me, it’s enough mental work to stay focused on the spreadsheet and keep messing with the incline. To which he threw up his hands and said something like “well OF COURSE it was hard if you were trying to run a 5% incline at goal pace at the end of a 21 miler where you’ve already run 8mi at goal pace!!” Oh. He could be right. But it’s the first time I felt I needed to ease back and of course that’s going to bother me.

This Saturday I wanted to mimic more of the Boston schedule, so I aimed to start my run at 10 am though I was up around 7. Ate half a Hammer bar with my BeetElite at 7:45 (I was hungry again at 8:45). Vespa at 9:15 and my FRS chews. GU every 3mi: Vanilla Bean GU mi 3, then Salted Caramel, Vanilla, Straw-Kiwi Roctane, Salted Caramel, Blue-Pom Roctane. Starting to think about whether I should try to bring EFS in a flask with water to take at the start (or maybe mix a Vanilla GU with water in the flask) to make sure I’m properly fueled at the start. Could also do the same thing with BeetElite, which is supposed to be taken no more than 60 minutes before starting – but the Vespa is liquid, and I don’t want to load too much. I plan to stop drinking any quantity (other than a mouthful or two at the start) as far ahead as possible given there’s no way there can be enough portajohns for 30,000 runners, especially if one of them is me. Only a few more times to play with this. Listened to:

  • Marathon Talk – among other fun, interview with a 21 year old British XC champ 
  • Trail Runner Nation with famous ultrarunner Pam Reed who is still racing amazingly well at 54. (role model!) She’s won Badwater 135 outright (beating my fave Dean Karnazes IIRC) and recently completed Arrowhead 135. She has more ultras and Ironman triathlons on her calendar this year as well as RD’ing the Tuscon Marathon (for many years) and holding a nice time at Boston! I read her book a couple of years ago, and I think this is her first podcast (or the first I’m aware of).

Wore the medium FlipBelt, 10 gels in it. Was much warmer in room (upper 50s, couldn’t get it colder) so I got hot – hot enough I never had to use my teeth to open a gel and all the ice in my water bottle melted, was barely cool by the time I was done.

Didn’t sleep well again Saturday night. (3rd week in a row!)

  • Sun – 3.2 miles, 1 mile inside warming up then 2.2 miles outside with the intent to do hill repeats. Felt decent enough on the walk and warmup mile. Didn’t quite realize how tired I was. Real limiter was ice/snow on streets and sidewalks. I was having to do all sorts of cuts up and down places I don’t usually run, and was concerned about not seeing small patches of ice. Took a lot of mental concentration and then when I did my two downhill reps, could feel I wasn’t really controlling my legs well enough, so headed home.

Bike: 60 min M, 45min F
Core: M & F
Arms: nope, just what I get via core (plank) work
Wharton flex:T, W, F 
Chiro exercises: Tuesday & Thursday! 
Coach Jay GSM routine: Tuesday & Thursday! Also did Myrtls after run Sat.
Other leg/body strength: know I threw in hamstring curls on the ball once if not twice, wore weight vest a couple hours Monday
Calf stretches: doing most days, but trigger point seems to help more than stretches
Walk: 15 min before runs (except Sunday, when it was 10 minutes)
Drills: before runs
Other: Chiro Tues, massage Sunday, some trigger point and rolling during the week

Hope your training is going well, have a great week!



Weekend Update March 7-8, 2015

This post is part of Tara’s Weekend Update linkup – go check out what everyone did on their 1 hour shorter weekend.

6 weeks to the Boston Marathon. 6.WEEKS. Saturday was the first day the forecasting went out that far, and it showed me this (ignoring!)

Boston Wx 3-7 forecast

Boston Wx 3-7 forecast

On Friday I saw a tweet on a new e-book THIRTY written by Lisa Rainsberger, the last American woman to win Boston – in 1985. Snapped it up and started reading it over the weekend. Interview with Lisa here and podcast with her here. Lisa also coaches these days, including coaching her daughter who is quite a good athlete.

This coming Friday (the 13th!), bib numbers and wave/corral information will be available, so I’ll know what time to start my few remaining long runs.

RUN

Sat – 21mi: repeatedly increased pace, last 9 at a possible goal pace – but it’s 20s slower per mile than what I did my 3×3 at on Tuesday. (maybe my legs were just tired?) Again, doing 21 to make sure I get that 5% hill just after mile 20 as many times as I can before the race. This wasn’t easy, and I keep pulling the possible goal pace back. There was one point at during the increasing pace segments (went up 0.1 per mile for a bit, then 0.1 for two miles in the run up to 12) that I felt “I could probably hold this for the whole race” but that’s roughly my Shamrock pace. Still trying to push harder. I was distressed that I wound up “having to” (felt like) break up Heartbreak Hill, for the first time. Ran 0.15 of it and just felt way too hard, backed off for 0.2 then took it back up to 5% for the other 0.15. DH (rightly?) gave me a hard time in the evening when I was “debriefing” my run and expressing my frustration with selecting a goal pace. He said “you know it’s going to vary depending on whether you’re going up or down hill” and I said I realized that (I think the phrase is “run even effort, not even pace”) but that my body will decide on race day how much it slows down or speeds up, I can’t predict it. So I try to run the course (inclines and 0%) at even pace rather than figure out how much to adjust – believe me, it’s enough mental work to stay focused on the spreadsheet and keep messing with the incline. To which he threw up his hands and said something like “well OF COURSE it was hard if you were trying to run a 5% incline at goal pace at the end of a 21 miler where you’ve run 8 miles already at goal pace!!” Oh. He could be right. But it’s the first time I felt I needed to ease back and of course that’s going to bother me.

This Saturday I wanted to mimic more of the Boston schedule, so I aimed to start my run at 10 am though I was up around 7. Ate half a Hammer bar with my BeetElite at 7:45 (I was hungry again at 8:45). Vespa at 9:15 and my FRS chews. GU every 3mi: Vanilla Bean GU mi 3, then Salted Caramel, Vanilla, Straw-Kiwi Roctane, Salted Caramel, Blue-Pom Roctane. Starting to think about whether I should try to bring EFS in a flask with water to take at the start (or maybe mix a Vanilla GU with water in the flask) to make sure I’m properly fueled at the start. Could also do the same thing with BeetElite, which is supposed to be taken no more than 60 minutes before starting – but the Vespa is liquid, and I don’t want to load too much. I plan to stop drinking any quantity (other than a mouthful or two at the start) as far ahead as possible given there’s no way there can be enough portajohns for 30,000 runners, especially if one of them is me. Only a few more times to play with this.

Listened to:

  • Marathon Talk – among other fun, interview with a 21 year old British XC champ 
  • Trail Runner Nation with famous ultrarunner Pam Reed who is still racing amazingly well at 54. (role model!) She’s won Badwater 135 outright (beating my fave Dean Karnazes IIRC) and recently completed Arrowhead 135. She has more ultras and Ironman triathlons on her calendar this year as well as RD’ing the Tuscon Marathon (for many years) and holding a nice time at Boston! I read her book a couple of years ago, and I think this is her first podcast (or the first I’m aware of).

Wore the medium FlipBelt, 10 gels in it. Was much warmer in room (upper 50s, couldn’t get it colder) so I got hot – hot enough I never had to use my teeth to open a gel and all the ice in my water bottle melted, was barely cool by the time I was done.

Didn’t sleep well again Saturday night. (3rd week in a row!)

Sun – 3.2 miles, 1 mile inside warming up then 2.2 miles outside with the intent to do hill repeats. Felt decent enough on the walk and warmup mile. Didn’t quite realize how tired I was. Real limiter was ice/snow on streets and sidewalks. I was having to do all sorts of cuts up and down places I don’t usually run, and was concerned about not seeing small patches of ice. Took a lot of mental concentration and then when I did my two downhill reps, could feel I wasn’t really controlling my legs well enough, so headed home.

NON-RUN

Sat  – Got done with my run, got on the bike (calves cramped, that’s new) with my Ultragen, did my Myrtl stretches. Then I sat down to read part of the new Runner’s World – delivered on Saturday along with my new issue of UltraRunning – and the afternoon flew by….as it will when you’re not done with running/post-run till 2pm.

Dinner of BBQ and some chips while watching a few DVR’d shows. Watched a short travel piece on Edinburgh – looks like a fun place to visit and they have a marathon. Snacked and read more Marathon des Sables e-books, a snippet from Dave McGillivray’s book and started Lisa Rainsberger’s book.

Sun – After my run, bacon, some coconut bread toast with manna and jam. I roasted two kabocha in the oven and treated myself to a huge serving. DH brought us a bit of spring for the house

yellow tulips for DST day

yellow tulips for DST day

Back to my regular weekly massage! Much needed. Post-massage, I spent some time on the porch writing this post, finishing the April RW and puttering online. We’ll have leftovers for dinner, watch a bit more TV and perhaps try to get to sleep early to offset the time change, but that gets harder as it stays light later.

How things change…..

Thursday

snowing, seen from tmill room

snowing, seen from tmill room and kitchen

IMG_0583

Friday

IMG_0593 IMG_0590

sunshine but really cold post-snow

sunshine but really cold post-snow

Sunday

the return of porch time!

the return of porch time!

Different schedule this week – M telework for the treadmill service folks (ticking seems to have abated, but I noticed odd noise when DH warmed up on it Th and he noticed a noise when I was on it as well), Tues telework as usual and my chiro appt. Then W-F in the office, Th/F all day meetings, plus the following Monday.

How was your weekend? Hope you got some good weather!