Monthly archives: April, 2015

Training Recap – Week of March 30, 2015

It’s hard to believe that 2 weeks from today, I’ll have run my first Boston Marathon. Wow. Here’s last week’s training:

Run45.3 miles

  • T – 14mi, 12mi at goal pace. Last 3 miles, weird ankle problem threatened again. I got quite warm by the end – 64 in the room. 4 gels.
  • W – 3.1 mi at recovery pace, starting (last!) pair of Adrenaline 13s, the ones I’ll wear for race.
  • Th – 6.2 miles. Not the length or speed planned. Stuck with easy pace as my quads had nothing in them, hams sore. Room warm. HR high at end given pace. Must be that I’m not used to the warmth. The a/c didn’t seem to be doing much, probably too close to outside temp.
  • Sat – 17 mi. Was to be 18, FFLR, but turned out to be 17 with a cooldown mile at the end. Very nervous about cranky left ankle, which did start acting up some in the later miles, not quite sure why it bothers me sometimes and not others. Though sometimes now the ankle just aches a bit. Maybe I’ve jammed something. The chiro will check it again Tuesday. When he saw me Thursday, he reiterated he didn’t note any problem after checking it thoroughly. Maybe I’ve overstressed some of the supporting tissues and that’s just going to need a bit of time. Or it could be that the treadmill is pulling differently now with a stronger motor, newer and tighter belt.

Anyway: 6 miles in 2 mile segments at increasing easy pace, then increased 0.1 each mile for 4 miles, then 6 miles at one of my goal paces, 1 mile cooldown. Did the cooldown mile at 0%. I’m noting “one of my goal paces” as I’ve done goal pace runs at 3 different paces within a 15 second range. I haven’t really decided if I’m going to have a goal pace and if so, which pace it will be. There are pros and cons to each approach.

Schedule: Woke up around 6:30, decided to just get up. Today I used the extra time to try on toss clothes, watch parts of a 100 mile world record attempt (on a track!) as well as catching up on blog reading and twitter and updating my timeline for Boston (from when we land to when we leave, what happens when and where, plans for food, activities, etc.). Twitter was again quite quiet, perhaps holidays and spring break playing a part. Put the guided visualization by Dr. David Asp on my race iPod to test it out. I want to be able to listen to it on the bus or in the Village. Trying for a balance of adrenaline and relaxation when surrounded by thousands of runners all waiting to run Boston – the  amazing, historic, “people’s Olympics” marathon – could be a challenge. I want to be energized and excited, but calm and focused.

Fueling: 7am – 1/2 applesauce with 1/2 scoop Hammer (figured having equal or more g of carbs than protein might be better). Of course, an hour later I started to get really hungry. By 840, almost overwhelming urge to nap – probably reaction to the sugar I ate. Decided to fight it with caffeine and took my 3 FRS chews (60mg total). Decided to try skipping the 2nd serving of applesauce as I felt my blood sugar kind of level out around 930, before I did my visualization, and didn’t want the spike drop again.  May carry just in case but I’ve read (I think from Hammer Nutrition) that all food intake should be either 3-4 hours pre-race or very close to start to avoid this kind of roller coaster. 10:00 – 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, a little more water than last week. During run, GUs starting at 3 miles: 3/Vanllla, 6/Salted Watermelon, 9/Salted Caramel, 12/Strawberry Kiwi Roctane, 15/Blueberry Pom Roctane. Total caffeine intake (FRS chews and all gels)155mg, with the last 35mg ingested around 1pm…still not even a Starbucks.

After, 3 SportLegs, 2 Endurolytes and 1 scoop of Ultragen, downed within 15 minutes after my run, before I did my Myrtl stretches.

Used new small size FlipBelt – yes, I now own one in each size – the small may have caused me a tummy ache in the later parts of the run and post-run. Used it for a short run Sunday and had the same issue. Sadly, it fit better/moved less than the medium and didn’t press on my cranky glute mins. Heck of a choice! Will have to make a decision, may try the small on a few more runs and bring both small and medium to the race.

Listened to:

Sleep, core temp, and hydration: Sleep, yes, another not great post-long run night. I even took an extra 1/2 tab of melatonin, but still that “awake” thing. My brain just wouldn’t shut off either, despite my trying to get it into routine thought patters that usually help me sleep. On the plus side, I didn’t get too distressed about it, more annoyed. t think I hydrated well, even took (by accident) extra Endurolytes in the evening. Perhaps I still need to try an ice bath after next Saturday’s run, though it’ll be shorter. At least this time I wasn’t sweating-level warm – could just feel I was warm – and my HR when I was trying to go to sleep was only 54 instead of the 57 or 58 it’s been. (and was back to its usual 48 Sun AM)

  • Sun – 5 miles – After running a 1 mile warmup inside (listening to Runner Academy’s Mastering the Taper episode), I took myself outside for 4 miles! (pleased with myself, would have been easy not to) Nice weather day and figured this might be my last chance before the race to run outside easy here and see some of the blooming flowers and trees (despite my allergies), listen to the birds. I even thought I heard a woodpecker or two. Did a little bit of hills, but not much – my L ham really doesn’t like uphill…most of my legs liked the downhill ok. My ankle seemed to be ok on the run, though it’s ached some on and off since. It almost seems worse for sitting or laying down. Some of it could also be the glute min/outer ham, etc. that runs down the outside of the left leg.

Wore this on my run

Shamrock shirt

 

Bike: 25 min Mon AM, 25 min F AM
Core: M, F
Arms: just what I get via core (plank) work
Wharton flex: M, W, F
Chiro exercises
Coach Jay GSM routine: 
Walk: 15 min before runs
Drills: before runs except Sunday
Other: Chiro Tues and Th, massage Saturday. Pollen counts are up.

Do you peak or taper? Love the last 2 weeks before a race, or find them a struggle, no matter what we call them?

Here’s my post full of resources and tips, to help you get through the #tapermadness

Do you have #tapermadness or #tapertantrums? (need a peak version – “peak perturbation” perhaps?) 

I already had a bit of “peaking” weirdness on Monday (2 wks out) for no real reason….really hard to pay attention at work or even read short online articles. Much to do and not enough focus to do it, like I’m flitting from one thing to another. To dos include updating my race weekend timeline, packing list, possible restaurant list, playlist, and other such helpful documents as well as unpacking old suitcases so they can be used and starting to make piles of things that will make the trip. Work is likely to be busy the few days I’m in next week – they apparently didn’t get the memo that I wasn’t likely to be all that productive or useful as the race approaches….but I’ll do what I can.

 



Weekend Update April 4-5, 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.

2 weeks to Boston. It’s getting real.

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

RUN

Sat – 17 mi. Was to be 18, FFLR, but turned out to be 17 with a cooldown mile at the end. Very nervous about cranky left ankle, which did start acting up some in the later miles, not quite sure why it bothers me sometimes and not others. Though sometimes now the ankle just aches a bit. Maybe I’ve jammed something. The chiro will check it again Tuesday. When he saw me Thursday, he reiterated he didn’t note any problem after checking it thoroughly. Maybe I’ve overstressed some of the supporting tissues and that’s just going to need a bit of time. Or it could be that the treadmill is pulling differently now with a stronger motor, newer and tighter belt.

Anyway: 6 miles in 2 mile segments at increasing easy pace, then increased 0.1 each mile for 4 miles, then 6 miles at one of my goal paces, 1 mile cooldown. Did the cooldown mile at 0%. I’m noting “one of my goal paces” as I’ve done goal pace runs at 3 different paces within a 15 second range. I haven’t really decided if I’m going to have a goal pace and if so, which pace it will be. There are pros and cons to each approach.

Schedule: Woke up around 6:30, decided to just get up. Today I used the extra time to try on toss clothes, watch parts of a 100 mile world record attempt (on a track!) as well as catching up on blog reading and twitter and updating my timeline for Boston (from when we land to when we leave, what happens when and where, plans for food, activities, etc.). Twitter was again quite quiet, perhaps holidays and spring break playing a part. Put the guided visualization by Dr. David Asp on my race iPod to test it out. I want to be able to listen to it on the bus or in the Village. Trying to a balance of adrenaline and relaxation when surrounded by thousands of runners all waiting to run Boston – the  amazing, historic, “people’s Olympics” marathon – could be a challenge. I want to be energized and excited, but calm and focused.

Fueling: 7am – 1/2 applesauce with 1/2 scoop Hammer (figured having equal or more g of carbs than protein might be better). Of course, an hour later I started to get really hungry. By 840, almost overwhelming urge to nap – probably reaction to the sugar I ate. Decided to fight it with caffeine and took my 3 FRS chews (60mg total). Decided to try skipping the 2nd serving of applesauce as I felt my blood sugar kind of level out around 930, before I did my visualization, and didn’t want the spike drop again.  May carry just in case but I’ve read (I think from Hammer Nutrition) that all food intake should be either 3-4 hours pre-race or very close to start to avoid this kind of roller coaster. 10:00 – 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, a little more water than last week. During run, GUs starting at 3 miles: 3/Vanllla, 6/Salted Watermelon, 9/Salted Caramel, 12/Strawberry Kiwi Roctane, 15/Blueberry Pom Roctane. Total caffeine intake (FRS chews and all gels)155mg, with the last 35mg ingested around 1pm…still not even a Starbucks.

After, 3 SportLegs, 2 Endurolytes and 1 scoop of Ultragen, downed within 15 minutes after my run, before I did my Myrtl stretches.

Used new small size FlipBelt – yes, I now own one in each size – the small may have caused me a tummy ache in the later parts of the run and post-run. Used it for a short run Sunday and had the same issue. Sadly, it fit better/moved less than the medium and didn’t press on my cranky glute mins. Heck of a choice! Will have to make a decision, may try the small on a few more runs and bring both small and medium to the race.

Listened to:

Sleep, core temp, and hydration: Sleep, yes, another not great post-long run night. I even took an extra 1/2 tab of melatonin, but still that “awake” thing. My brain just wouldn’t shut off either, despite my trying to get it into routine thought patters that usually help me sleep. On the plus side, I didn’t get too distressed about it, more annoyed. t think I hydrated well, even took (by accident) extra Endurolytes in the evening. Perhaps I still need to try an ice bath after next Saturday’s run, though it’ll be shorter. At least this time I wasn’t sweating-level warm – could just feel I was warm – and my HR when I was trying to go to sleep was only 54 instead of the 57 or 58 it’s been. (and was back to its usual 48 Sun AM)

Sun – 5 miles – After running a 1 mile warmup inside (listening to Runner Academy’s Mastering the Taper episode), I took myself outside for 4 miles! (pleased with myself, would have been easy not to) Nice weather day and figured this might be my last chance before the race to run outside easy here and see some of the blooming flowers and trees (despite my allergies), listen to the birds. I even thought I heard a woodpecker or two. Did a little bit of hills, but not much – my L ham really doesn’t like uphill…most of my legs liked the downhill ok. My ankle seemed to be ok on the run, though it’s ached some on and off since. It almost seems worse for sitting or laying down. Some of it could also be the glute min/outer ham, etc. that runs down the outside of the left leg.

Wore this on my run

Shamrock shirt

Shamrock shirt

 

NON-RUN

Sat  – Saturday was a lot of waiting and then a bit of a rush to get to a 2:45 massage. On the way back, I stopped at the store for some fresh veggie rolls, which made up my dinner. We started to watch Thor, gave it an hour, then gave up and watched some DVR’d TV. I snacked and read as usual before the fruitless attempts to go to sleep.

Sun – After waking at 6 and pretending I might be able to sleep till 7, got up and did some kitchen tasks before my run. Put the kabocha in the oven knowing DH could take it out when he got back from Whole Foods (with some yummy strawberries, bacon and more zoodles!). Had a tasty breakfast then did food prep for tomorrow. Then, potted these Boston beauties!

Yellow pansies in blue pots

Boston flowers!

After that, enjoyed the lovely weather – sunny, breezy and pushing 70 – with porch time, kabocha and the April issue of Runner’s World. I almost could have fallen asleep in the sun but didn’t. Just enjoyed the quiet and being unplugged for a while. Now I’m drafting this post before dinner (more rolls, of course) and TV watching. Can’t believe the weekend is already over.

This week, in the office M/W/F, telework T/Th. Chiro Tues and hopefully Th (though might have to be Friday). Massage Sunday morning while DH is off running the Cherry Blossom 10 Miler. I may go over to the expo and see what’s interesting while he picks up his bib. Looking forward to it.

How was your weekend? What are you looking forward to this week?

 



Thankful Thursday – April 2, 2015

Here’s this week’s thankful Thursday list, the first list of April!

I’m thankful for….

  • The ability to take time off work (and that I have a job…so lucky in its existence and that I enjoy it and am well treated)
  • A mid-afternoon trip to a blissfully uncrowded Target to buy toss clothes to wear on the bus to Hopkinton and in the Athletes’ Village before Boston (did I just say that?!)….and an employee who helped me find what I needed and listened to me chatter about the race, and then gave me encouragement! I also found my April door decor and some post-race treats that immediately got hidden.
  • Once again, my chiro
  • Inspirations and role models whose words and wisdom I try to absorb and whose examples I’d like to emulate (Meb, Deena, Joanie, Dave McG)
  • Stories like this one that remind me we can all do something for others. It reminded me a little of some of the people Meb describes in his memoir, Run to Overcome, who helped his family leave Eritrea and make their way to the US.
  • One decent night’s sleep (Mon night into Tues)
  • Little birds with big voices returning to the neighborhood
  • A blue and yellow kite in a tree – leftover from weekend events in DC – giving me something lovely to look at while in traffic
blue and yellow kite

blue and yellow kite

  • A daffodil that looked droopy last week looks more robust and happy this week
daffodil

daffodil

In gratitude “news”, Arianna Huffington introduced a new Gratitude section on HuffPo (partnered with American Greetings, the greeting card people….) It’ll be another place to look for positive stories, examples, inspiration – the more there is of that, the better.

What are you thankful for this week?



Almost Wordless Wednesday – April 1, 2015

Welcome to marathon month!

marathon door wreath

marathon door wreath