Category: running

Training Recap Week of 5/25/2015

Here’s the training recap for base phase week 4, a cutback week. Still recovery/easy pace runs on the plan.

RUN miles for the week: 33.5

Monday 5/25

I’m grateful to have had this day of remembrance off work.

I “treated” myself to a run on what is usually a XT day. I’m hoping to be able to add a day of running or run doubles to get more mileage, but I’m not sure how that’s going to work at least near term (with the exercises affecting my running some). Gotta be careful not to pile on too much.

Light core workout before run, Standing Hip Openers on the deck in the backyard after, Myrtls inside after that.

4 miles at recovery pace with 2% from x.5-x.8 each mile, then 5x10s strides with rest till the next whole minute. Those were kind of fun.

Tuesday 5/26

Not a great night of sleep, GI issues and awake at 515. Of course, that doesn’t mean I start running any earlier, being the procrastinating champ I can be sometimes. After the run, found out we have to move in the next 2 months.

7.5 miles – 1mi recovery pace, 3 mi increasing “easy pace” then 3.5mi at my fastest “easy” pace since the race. Same 2% at x.5-x.8 each mile. last 2 full miles then did 0.2 at 0%, did last 0.5 at 0%. HR higher, room warmer. Feeling the glutes and hams.

After:  Ohnos. UVa exercises. Side to side squats on board. LC #1 laterals. 10 ham curls on ball, 10 single leg glute bridges on floor – foot farther out, toes up, knee to chest. L arch feels pulled, L heel hurts. Myrtls. Wearing Asics around house. Ball of R foot under bunion hurts. Whartons b4 dinner. Chiro worked on calves and L foot.

Whartons before dinner.

Wednesday 5/27

3.1 miles recovery pace. Good HR. No core. No Whartons. Hams tight.

Thursday 5/28

Surprise – I didn’t run today. On what would normally be a regular longer run day (as it’s a telework day). I was tired, poor sleep again, hormone/female stuff going on and my legs felt sluggish and sore and tired/heavy. I got myself to the point of starting my walking warmup – and boy did it take a lot of coaxing, encouragement, promising myself things, pushing myself to even get that far. Started to walk and thought “nope, there’s no benefit here, you’ll push for a crap recovery run with poor form that does nothing but make you sorer”. So I stopped and decided not to run. (this, in case you can’t tell, is a pretty big deal) I stuffed the mileage and calorie monster back in their bag and went with “be a smart runner, think long-term, don’t make the same stupid mistakes you’ve made in the past and by the way it’s a cutback week”. Truly, I must be trying to be smarter – or I’m just tired and lack the will to even beat myself up.

So, I biked for 35min, did my UVa exercises and before dinner, did my Whartons. And I survived. Not that there weren’t mood moments or calorie-focused ones, but even when I talked to DH during the day, I was just too tired to get to worked up about it. (maybe the moving stress had kicked in)

Friday 5/29

Again with the GI & female issues, maybe 6 hours of poor sleep with funky dreams. Not helping.

Core Incl pushups/dips on ball, a little Meb stuff in there. Felt wimpy, tired. A little better at end momentarily. 30 min bike.

Saturday 5/30

13.1 miles, easy pace. Wondering when does it actual start to feel easy again? Makes sense that it would feel tough though, as adding in the glute exercises from the gait lab and trying to adjust my form makes me sore in all sorts of ways and places. Wore my still-awesome quad sleeves since my hams complained during my warmup. Cardio-wise, my HR showed it to be reasonably easy.

Took Vespa before, and a Lemon Sublime GU at mile 7 to try it out – it’s one of the ones without caffeine. I’m using these less-critical runs to try flavors for the future. It was odd as I got some in my mouth and didn’t really taste anything for a minute – then it tasted just like lemon meringue pie filling (reminded me of my mom, one of her favorites). It wasn’t sticky sweet, but it wasn’t tart, and I was more looking for a lemonade kind of tart. Didn’t love it, didn’t hate it, didn’t seem to upset my stomach. DH is going to let me try his Lemonade Roctane to see what I think. I think I still have a TriBerry to taste. Then perhaps plain and apple. I’m liking the Salted Watermelon lately, more into the fruits than the Vanilla, Caramel, etc.

Listened to the latest ep of Marathon Talk, part 2 with “North East running legend” Jim Alder. Next week, Martin & his wife Liz (a two-time Olympic marathon runner) will be co-hosting, as Tom and his wife Helen traveled to South Africa for Comrades (run on 5/31). Helen (Hels) beat Martin & Tom’s time from a couple of years ago. She ran 10h 11min to their 10h 48min. Can’t wait to hear all about it!

Also listened to Ken Reiss on this ep of the Runner’s Connect podcast. I was interested to hear about his study of Spira shoes, which have mechanical springs in them. I ordered a pair. I’ll try pretty much anything at this point.

Did my Ohnos and glute exercises after the run. Yow.

Sunday 5/31 – 20 weeks to Baystate

5.3 recovery pace miles, better than I’d been expecting based on my new exercises and how sore I was last night! Wore my quad sleeves again, and this time I remembered to put them on BEFORE my shoes. (was a close call though) Followed up with Myrtls.

Listened to Sarah’s BRF (best running friend) Molly interview Sarah about her recent injury and recovery on Another Mother Runner. Picked up a phrase “pathologically optimistic” – love it! Goes well with the Marathon Talk boys’ “relentlessly positive” and some quotes from Deena Kastor.

Are you training for a fall race yet? 



Training Recap Week of 5/11/2015

Here’s the training recap for recovery week 4 or base phase week 2. Still recovery/easy pace runs on the plan.

RUN miles for the week: 40.5 miles, woot and yay!

Just a reminder (or for anyone new to the blog): my runs are on my treadmill unless otherwise specified, and are done in the morning before work. Before I run, I do a 15 min walk as a warmup, then Coach Jay’s Lunge Matrix, then drills including (all forward and backward) skips, high knees, butt kicks, hamstring kick outs (Monty Python walk, I’ve heard it called), straight leg skips, carioca (both directions), calf stretches, lateral/forward/back leg swings. Then, I run.

Monday 5/11

AM: core workout (mine plus some of Meb’s, now including his exercises in my routines), tricep dips, down dog pushups. Yanked L neck & shoulder trying a new exercise. Running late due to email re house.

At work: Tricep and bicep machine-assisted pull-ups, 30 min bike (aggravated R knee), 5x30s intervals on rowing machine

Whartons before dinner

Tuesday 5/12

9 miles, easy pace zone. R knee still cranky.

Post-run: Drills, Ohnos & leapfrogs,  LC#1 w all squats on board, some Meb lower body exercises (modified some, did less reps some), Myrtls. Forgot pushups/dips, skipped.

Whartons before dinner.

Wednesday 5/13

After a bad night of sleep (awake every 2h, really awake 5a) did core workout then

4 miles, easy pace

Post-run: Drills & calf stretches after, 10 pushups, dips.

Myrtls and Whartons before dinner.

Thursday 5/8

8 miles easy pace zone. Harder than it should have been.

Post-run: Legs too heavy for post-run drills, did some but clumsy. Knees sore on jumps. Did Ohnos, leapfrogs. Squats on board. LC #1. Some modified Meb lower body, Myrtls. Hams. R VMO v tight.

Whartons before dinner.

Friday 5/8

Core then 40 min bike.

Saturday 5/9

14 easy pace miles, no gel. The first 2+ hour run since Boston! Did Myrtls after, along with a few Ohnos. My legs were too sore and tired (from run & resuming leg strength work this week) to do more. Push just enough, not too much.

Listened to the latest ep of Marathon Talk, with Jim Barahal, who is the RD of the Honolulu Marathon & founder of the Hapalua Half, which has sort of a “race within the race”, a handicap (like in golf?) “chase race”. In addition to the “open” half, there is the “Team Hawaii vs the World” chase:

In the Hapalua Chase, the best local runners from Hawaii get a head start on some of the best professionals runners in the world. The pros will chase down the local guys and girls to the finish line.

Also listened to Ray Zahab (I’m a fan) an ultrarunner & founder of Impossible2Possible (please check them out, especially if you’re a teacher or know someone age 16-21, they do great things in expeditions and education FOR FREE) on this ep of the DizRuns podcast. Yay for the return of multiple podcast runs!

Sunday 5/10

5.5 recovery pace miles. I get a gold star for not making it 6. Left ham a little cranky and whatever’s up with my right knee (started bothering me yesterday) didn’t act up till the last mile. It seems to improve with a bit of rolling along the VMO as well as post-run compression, with or without ice. I suspect a tight VMO is pulling my knee a bit. I’ll keep an eye on it and mention it to my chiro. Other than that, less sore than I would have expected after yesterday’s long run, so perhaps there is something to this longer recovery and slower build back. Let’s hope!

Listened to Another Mother Runner‘s latest ep – glad to hear Sarah’s recovery is coming along well. Their guest was 82 year old Katherine Beiers, who was this year’s oldest Boston finisher. I learned that the people I saw on Commonwealth during the race with blue age-related bibs on their back were the prior year’s winners in those groups!

How’s your training going?

How and when do you choose add new things to your routine?

 



Training Recap Week of 5/4/2015

Here’s the training recap for recovery week 3 or base build week 1. All recovery/easy pace runs on the plan this week.

RUN miles for the week: 32.75 woot! That’s a definite plus for my mental state. I was starting to get nervous and twitchy about my mileage.

Monday 5/4

AM Bike 40 min, skipped core. No Whartons.

Tuesday 5/5

6 recovery pace miles wearing quad sleeves, some at 1% incline, some at 0%. Sore from Sunday massage. Too warm in room due to a/c issue. Can tell my legs aren’t quite back yet. No notes about Whartons, so I suspect it didn’t get done.

Wednesday 5/6

3.5 recovery pace miles wearing quad sleeves, some at 1% incline, some at 0%. Too warm in room due to a/c issue.  Skipped core. Whartons before dinner.

Thursday 5/7

7 recovery pace miles wearing quad sleeves at 1% incline. Too warm in room due to a/c issue, humidity above 50%. Did Myrtl stretches after. Apparently again skipped Whartons.

Friday 5/8

AM Core, bike 35 min. Whartons before dinner.

Saturday 5/9

10.25 recovery pace miles, no gel. The first double digit run since Boston! And the first to feel reasonably decent. Getting more sleep seems to be helping (foreshadowing here…) as does having had the a/c at least partially repaired. It only hit 64 in the room. Did Myrtls and – new – repeated some of my pre-run drills after, including skips, high knees, butt kicks. Why? Because I’d read about Meb doing post-run drills, Tish mentioned it in her periscope chat this past week, and I’d been tempted to try strides at the end of my run but made myself NOT do it. (no speed this first month) I actually liked the way it felt. It also reminded me a little of Coach Jay having some pushups in his GSM in the later weeks, to make some chemical changes after endurance work….so I added some counter pushups and stair tricep dips. I may continue this routine at least on the weekends. Looking to add more leg strength after most runs during the week.

Listened to the most recent Marathon Talk, part 2 with James Cracknell. Also, a great explanation of the Wings For Life World Run that makes it sound like a lot of fun to run in or watch! (video on their site) And the Night of 10,000 PBs – brilliant, just brilliant!

Sunday 5/10

6 recovery pace miles in a room that topped out at 62 degrees and 42% humidity (yay). Tired in miles 1-2, better in 3-4, tired again in 5-6. I’d wanted to run the length of the podcast, and knew what my mileage total would be if I stopped at different points. I think I get a gold star for not running the extra 0.25 that would have brought my weekly mileage to a round number. Afterward, Myrtl stretches and drills again.

Listened to local Lyme Disease Warrior and ultrarunner Amy Pope Fitzgerald on the DizRuns podcast.

How did your training go last week? Try anything new?



Training Recap Wk of 4/27/15 or Recovery, Week 2

My last training post took you through last Tuesday. I’m doing this one in a bit different format as there’s not much to report.

So your big question is probably – did she make it all the way to Saturday before she ran again?

Yes, yes I did. I gritted my teeth and told myself “recovery is training” and got through it. I recalled Greg McMillan‘s comments in Boston that “we’re always training…when we’re eating, we’re training; when we’re resting, we’re training; when we’re training, we’re training.” Doing the non-running stuff, whether it’s resting, prefab, strength, or just getting to bed earlier, can be the hardest part of training sometimes!

RUN miles for the week: 10.2

Monday 4/27

25 min of bike in the AM, Whartons before dinner. Skipped core.

Tuesday 4/28

Walked 5.25 miles on treadmill at my warmup pace, some at 0% some at 1%. Did Myrtls after. Got gently encouraged to do less by a few folks on twitter who want to make sure I get a solid recovery. Whartons before dinner. Had good chiro appt where he worked on tight quads.

Wednesday 4/29

Core workout, first time in weeks. Ow. Walked 3.1 miles at warmup pace. Whartons before dinner.

Thursday 4/30

Walked 5.25 miles on treadmill at my warmup pace, some at 0% some at 1%. Skipped Whartons.

Friday 5/1

Core (again with the ow), then bike 25 min. Walked about a mile each way to lunch with a colleague, enjoyed that. Skipped Whartons.

Saturday 5/2 – RUN!

4 recovery pace miles. First run since last Saturday’s 2 miles I cut short due to quad crankiness. Today, just sluggish legs, regular soreness/stiffness one would expect (hello hammies!), nothing new or disturbing or unexplainable. Ran some at 1% which hams didn’t like, some at 0% which upper quads and hip flexors didn’t love. Outer quads feeling resumption of core work. A little tight quad/VMO on right. Definitely out of practice stretching and such, feel all sort of tightened up. Hitting that season where the a/c doesn’t work well enough due to similar outside temp and my runs are too warm: 66-68 degrees, 40+% humidity. Myrtls after.

Sunday 5/3 – RUN!

6 recovery pace miles. Noticed when I got up that I was less stiff and sore than yesterday, yay. Room even warmer, 70 degrees most of the run. Myrtls after.

Both Saturday and Sunday, listened to the most recent Marathon Talk, focused on the London Marathon. My runs were short and the ep was longer than usual, but only getting to listen to one podcast over the whole weekend pained me. I want my mileage back!

However, during my walks and Whartons this week, I listened to other podcasts, including the most recent Cloud259 on Boston (pre-London) which was fun.

I had some tweets with Coach Greg over the weekend where he gave me advice about having a really solid recovery then doing a slow base build (much longer than I’d planned) before going into hills, then a shorter speed module and shortened marathon plan. I’m thinking of trying it, with a few tweaks. He reminded me I’d put my body through a lot of stress with all the training and racing I did last year (and life stress on top of it) and I needed to respect that in the recovery and return to training. I want to hit it really hard, but right now I’m trying to follow the “no rush, no reason to push, when in doubt go easier instead of harder” approach.

When’s your next race, and when do you start training?

I’m glad to be in what I consider the first week of Baystate (and Boston) training, even if it is just some easy and long runs at lower mileage. I really prefer being on a plan, no matter how draft and pencilled in it may be. (I even planned recovery!)

 

 

 



My First Boston Marathon – Recovery, Week 1-ish

Wednesday

Up early in Boston to walk Newbury Street a bit and get one last coffee from a place DH found and we both liked. Then breakfast in the hotel room and farewell to the place that was home base for us. It served us well.

We had an 11:30 flight and due to our protective scheduling and less traffic/travelers than anticipated, had plenty of time to kill in the airport.

Arrived home early enough to get inside before a rain storm blew through. DH even had time to mow the lawn before going for his run. I went to the grocery store and started washing running gear (priorities). Discovered that sitting in a cab, in an airport, and on the plane activated soreness in some areas (glutes especially) that really hadn’t been sore. I guess the solution is to keep moving.

In the evening, we got Thai takeout, trying a new place that we’ll definitely get food from again. We had yummy pad Thai, chicken satay and fresh spring rolls along with peanut sauce I can’t get enough of. We watched a little taped TV and back to regular snacking/reading. A bit of thrash for me as I’m pretty much out of running books to read (don’t find the magazines as relaxing in the evening) and still nothing else appeals.

DH went back to work Th and F, and I am glad I took the rest of the week off! I certainly could have returned to work – especially Thursday which is usually a telework day, but will take the extra time away.

Thursday

Slept 9:30-6ish (waking every 90 min), got up around 630. Puttered, started laundry. Around 8, walked at a stroll pace on treadmill for 40 minutes. Then breakfast and reading online. Stiffer than I have been, maybe due to travel and being in bed so long.

I feel TIRED and brain is not working. Think I’m still way down on sleep, and my allergies may be kicking in again as so much is in bloom here. I notice my reaction time, memory, attention span, and ability to perform tasks is off. Wasn’t my usual self driving. Super distractable.

Went to chiro – he was so happy for me! We talked about the race, but early in the appointment, he said – “1 year minus 3 days till next year, let’s get started!” Gotta love him. They put a congratulations sign on the front door and I walked right past it….the office manager told me to go out and back in again, and then I saw it. They were so pleased for me and proud of me. It was just lovely. Apparently my chiro had been tracking me and sent me a text when I finished, but sent it to the wrong number. I was so tired I almost fell asleep face down on the chiro table!

I ran an errand, went to Whole Foods and Mom’s Market. I know better, but let myself get dehydrated and hungry. That only added to fatigue. Eating and drinking not helping so much, really felt like I could nap mid afternoon but I didn’t. Didn’t get much done. My afternoon massage was cancelled as my therapist had some sort of cold/allergies and we decided I shouldn’t risk picking up a bug.

I’m becoming aware of heavier fatigue and a more “down” mood.

I don’t want my first Boston Marathon to be over…I’m missing the preparation, the focus, the anticipation. But I know I need a break after the last year or so, and I’ll be trying to take one, of sorts, for the rest of April and most of May. Easy running, some swimming and cycling and walking, as much sleep as I can get. Figure out the exercises I need to add (my gait analysis in late May and my chiro will help with this, as will Meb’s book, Coach Jay’s routines and Magill’s book)

Friday

Slept 10ish to midnight in the chair, then upstairs. Woke 3a, 4a, 6:20 (with the sun).

Looked like a beautiful morning (for a run – 40 degrees and sun rising though breezy) so I decided to walk to Starbucks and back rather than walking on tmill. That’s about 1.25mi round trip with an extra block or two thrown in. It was beautiful – saw and smelled lilacs in bloom.

lilacs

lilacs

On the way there, my stomach started being unhappy, so I decided not to get anything and walked back home enjoying the sunlight shimmering through the green leaves as they fluttered in the wind.

sunlight through leaves

sunlight through leaves

Of course I was comparing the walk and the view to DH & I walking on Newbury Street to the cute coffee shop, and it was coming up a bit short.

On the way back, I felt a little sad and isolated – it occurred to me that was one of the fantastic things about the Boston Marathon weekend was that the community of runners came together. You could walk up to anyone who kind of looked like they might be running and ask “have you done the race before?” (tell them it’s your first and you’ll get useful info and stories) and launch a conversation about all things running. It really felt like a community and I think I miss that. Of course nothing else will be like that weekend – especially the first time, though I imagine it can actually get more magical as you do more of them – but the conversations on the shakeout runs must be something like you get with a running group, and perhaps those even get deeper as you share experiences and build friendships.

My seat mate on the bus was telling me about her group with her local Running Room store (apparently there are a LOT of them in Canada and they all have groups) and how at the famous Around the Bay race in Hamilton (older than Boston and reputed to be a great race and great prep for Boston). Her group probably had 40 people in the race so when you finished in this stadium, you’d get changed and grab coffee and then come back out to the stands to cheer your friends in. I want to do that race, but I’m not sure if next year will be the year or not, as I have so little experience with racing in a training buildup and it’s a hike (and plane ride) so close to Boston.

I’m not sure if it’s allergies (my eyes feel puffy) or fatigue, but by 8am I feel like I could nap. Had breakfast, messed around online. I got myself to pool for “swim” at 11am, go me! (more time in transit than in the water, and some willpower to make it happen at all). Sport-specific fitness is truth, especially 4 days after a marathon. We’ll call what I did “intervals” to account for the times I was hanging onto the wall waiting for my HR to recover.

Spent some more time online and did more laundry. Eventually I took myself to the porch and worked on my race recap. It was quite chilly and almost blustery, but I wanted to be outside in the sun so I bundled up and made tea, and was out there till DH came home with our Friday Chinese takeout. Did my Whartons for the first time since the race. As usual, we watched a couple of TV shows and called it a night pretty early.

Saturday

Slept in, woke 610 but didn’t get up until 7. After much puttering and iPod fiddling, walked 1.35mi as a warmup, mostly at 0% as my L ham didn’t seem to like 1%. Ran 2 recovery miles. Went between 0% & 1% mostly at 1%. Quads sore! First time since race & only on run. Both at start, R got better after 1st mi, L got worse, sharper, so stopped. (now hurts when squatting, stairs) Glutes sore, all & mins. Hips tight. All else as ok as expected, calves little tight, feet little sore esp outer L bottom. ARGH. May just walk tomorrow as that doesn’t seem to bother it. People say they take 2 weeks off running (elite and non). Maybe I should. Crazy-making, but I’ve got to get this next month of recovery and return to running right to set myself up well for Baystate in Oct (and Beach to Beacon in August) and Boston in April. Don’t want to repeat the mistakes I did around my triple. So, will be trying to control the crazy with walking, biking and swimming. Maybe elliptical/arc at gym but suspect quad won’t love that. Poor DH – he’s racing tomorrow and next Sunday while living with me who’s not running and trying to control calories.

Spent a good bit of time finishing and posting my race recap and working on other Boston-related posts. Read the March Runners’ World while I had some toast and green tea. Dinner – going with Chinese steamed chicken and veg leftovers instead of the incredibly yummy pad Thai, chicken satay, and rolls we had Wed night. If I’m going to eat any potato chips or GF cookies this weekend, have to cut back somewhere. (seems so unfair)

Saturday night, a couple TV shows and an early night. DH is racing in the morning, and I’ll…..walk I guess or maybe bike.

Sunday

Wow. It’s already almost a week ago?! That just seems wrong somehow. I’m still not ready for it to be over.

Apparently my body has decided that sleeping in=sunrise. Ah well. Went to the pool, got in 1 hour pool run – just suit, no wetsuit! – listening to the remainder of the Marathon Talk ep with Yuki Kawauchi (started Sat) and part of the Another Mother Runner ep where Bethany debriefs her Boston Marathon. I wanted to do 90 minutes and finish the podcast, but they started pulling over lane markers for kids’ swim lessons, and I was getting colder and thought I shouldn’t push it. Probably good, as when I climbed out my left calf threatened a cramp and both calves felt like they were twitching. (calf cramps tend to happen for me when I have been off pool running for a while) The middle “meat” part of both glutes feels pretty sore too. Not sure if my massage will address that or if trigger point will need to. I can still feel my L quad strangeness, trying not to panic and just give it time as it seems a bit better than yesterday.

Filled the car with gas and stopped by the grocery store for more produce on the way home. I’m consuming asparagus, sugar snap peas, romaine, mushrooms and strawberries at quite a rate these days. Got some more Brussels sprouts too, even though I roasted a bunch for work yesterday. Breakfast of egg whites and artichoke hearts, cinnamon raisin toast and some coco bread toast. Finished up the podcast while doing food prep for the week and supplements.

Then headed out to the porch – such a gorgeous day, though a bit chilly yet. Working on posts and trying to catch up on blog reading. So much blog/magazine/etc running reading to do. Due to massage, my normal mid afternoon time slot will be taken, and afterward will need to shower before dinner.

In terms of my recovery protocol, I have gotten in a swim and a pool run, some walks and a short run. I haven’t yet done any core or strength work. I haven’t done rolling, icing or yoga. I have started doing Whartons again. Overall I’d grade myself low on recovery except for the first day after Boston. I know what to do, I just didn’t do it. Maybe the rest is doing me good? Yeah, lets go with that.

Monday 

Back to work. As my sis says “re-entry is hard”. 25 min bike in the AM. Glute mins hated standing, sitting, just kinda hated everything. Took a walk to the library before dinner, then Whartons. Worked on getting the Tuesday blog post done – lots of photo editing, kept me online way too late.

Tuesday

I chose not to run today, figuring I’d give my quad, which has been improving – knock wood the tweak may be gone – more time and telling myself that there is NO downside to taking a few more non-running days. None. NONE. (the loudness is for me, not for you) The rest will do my body good, and it’s not like I’ve got a race soon or even the start of training. So, I walked 5.25 miles this morning on my treadmill. My quads didn’t complain, but my hammies did. They also haven’t liked me sitting as much as I have been now that I’m back to work – even with a standing desk, I sit for some meetings, to eat lunch and sometimes to read documents.

Saw my chiro, who stretched my quads (saying the right was tighter than the left which I’d tweaked), e-stimmed and Graston’d them. He said my hams were probably getting more use because my quads were tight (in addition to my known gotta-get-em-stronger ham issues). He was quite amused at me wanting a gold star for stopping my run Saturday and not having run since then. He enjoys teasing me.

Week 2 is proving to be an interesting challenge as I REALLY want to start running again, even short runs, BUT I want to be overly cautious and set myself up well for returning to running and starting training again. I do NOT want to dig myself into a hole like I did last year. I may still be digging out of that hole, in fact. After each of my marathons last year, I got in 15 miles by the end of the following week and was up over 20 the next week. That doesn’t look like it will happen this time. I need to be ok with that.

I’m also finding I’m still easily distractible, a bit moody, having a hard time staying focused and mentally processing when doing even easy things (car keys? oh, they’re on the passenger seat, that’s helpful when I’m trying to drive) and not doing much productive like finishing putting away things from the trip, cleaning or other such required tasks. I’m only moderately useful at work, and the effort required to stay on task is high.

Right now I’m thinking I’ll bike or walk Wednesday instead of run. Saturday I plan to run; whether I run will Thursday or not I don’t know. It’s a different kind of challenge to see if I can make it all the way to Saturday without losing it – or making DH or others too crazy. The pool times don’t work well around my work schedule, so a pool run is unlikely.

Fortunately – or unfortunately (allergies, desire to run) – we’re having good weather if a bit warm. That means a walk to the library, a nearby store, or a lunchtime stroll are possibilities.

Rest and recovery is the priority this month, and staying as active as I can to maintain as much fitness as I can. Eating well but not too much is important (and not easy!). I’m working on getting as much sleep as I can and trying to head toward a routine that gets me to bed even earlier since my “get up” time is fairly fixed due to work. This isn’t easy as there’ll be very little time when I get home to do anything (including spend evenings online), and trying to get to sleep as the evening is light later will be challenging. The schedule may mean not eating dinner or eating a smoothie or soup or something very light.

My gait analysis is May 20th. My training for Baystate will start around Memorial Day (that’s the plan anyway) with a 4 week hill module, 4 week speed module, and 12 week marathon-specific training. I have many tweaks I want to make to my training, and things that need to be caught up on around the house, appointments, etc. (oh, and work) So I have training to plan and things to do to keep me occupied, but I really want to be running!

You know what I mean, don’t you? I thought you would.

Share your best recovery tips for the weeks post-marathon, especially how you stay sane and don’t gain too much weight. I need ideas!

 



My First Boston Marathon – Race Recap

I AM A BOSTON MARATHONER!

2015 Boston Marathon medal

2015 Boston Marathon medal

Pre-race, my goals were:

1) Finish healthy and safe (don’t do anything stupid, don’t injure myself, don’t push too hard if something hurts, don’t get tangled up with someone, fall or get overheated/go hypothermic)

2) Give it my best effort on the day

3) Embrace the experience

I achieved all those goals.

….and then there were some time goals, none of which happened. Am I disappointed? A little, mostly because they were very conservative goals that on a typical “day at the office”, I “should” have been able to hit. I realize saying I’m disappointed with my time may sound ungrateful (and I always thought I’d be thrilled with a finish no matter the time), and I don’t mean it that way. I just want to be honest about how I feel. Being disappointed in my time doesn’t mean I’m disappointed in the race. I got to live my dream come true and I am incredibly grateful for the opportunity.

I am proud of my effort. I ran every step. I gave it all I had, I just wish I’d had more to give on the day.

Now, the LONG stream-of-consciousness recap you came here for…get a snack and some coffee, settle somewhere comfy and let’s get this party started!

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WEATHER AND GEAR

The weather was cold (not a big problem, better cold than hot!), and sometimes windy (but not “Shamrock bad” to me anyway). Then there was the rain… I ran a 5k in the rain many years ago and didn’t enjoy it. My second marathon, the one I ran injured, had cold spitting rain and wind that was not pleasant when I had to start walking at mile 20. Those two races, both many years ago, are the sum total of my experience running in the rain and so the weather was freaking me out a bit. (DH would snort – “a bit?!”) If it had been a local marathon with another one available soon, I might not have run the race – but it wasn’t, it was Boston….and if you’re healthy and think you can be safe in the conditions, you run Boston. (waiting for this to bite me next year) I don’t know if the conditions messed with me as much physically on the day as they messed with my head, but considering how cold my hands got (added to the difficulty getting gels) and the rain dripping off my visor onto my face at some points, it might well have. But it didn’t rain the whole time, for which I was grateful.

I’m thankful to the people who helped me do better in the conditions than I would have without the extra new and new-to-me gear.

Laid out kit the night before, pinned on bib, debated s/s v tank, both are super light weight, made for summer running, but I’ve worn the tank in every marathon, including the cold Richmond in November. Briefly thought of long sleeve (would have been my Shamrock shirt or a very warm base layer) but I was afraid I’d overheat. (you can laugh, knowing I’ve done 4 marathons now where I thought I’d toss gloves/arm warmers and didn’t) I’m almost always cold – sometimes REALLY cold – and I don’t like being cold, but I am not used to running hot so overheating scares me as I know less how to deal with it and less how it feels before things go bad.

I went to the Village with bra, tank, arm warmers, Teflon-coated running vest (extra pair of cotton gloves and some, ahem, supplies in the pockets), warmer “water resistant” gloves, ear band, visor, shorts with wet wipes in the pockets, and quad compression sleeves under my toss sweats. (along with wearing my FlipBelt loaded with 10 gels, and a flask in the sweats pocket with a Vanilla GU mixed with water for the start) I also carried a rain poncho which I used in the Village, overshoes which I ditched in the Village never having worn, but would bring them again, and carried a yoga mat via strap – had a yard garbage bag stuffed in the center in case of extra need. I didn’t carry my phone, and there were times I wished I had, to get people’s names or to chat with DH and friends pre-race. But once the race started it just would have been weight. I knew I wasn’t going to take pictures or text during the race, and I knew it wasn’t possible I’d be out there alone at any point in need of help that I couldn’t get, so I left it with DH.

Note that the vest, quad sleeves, ear band and gloves were new. Yes, I violated the “nothing new on race day” rule with my kit – and that, plus the shirt I added in the Village – probably saved me from hypothermia. I don’t recommend such big changes, but sometimes you have to take the risk, and I’m thankful to the folks who helped me!

New on me as I left the hotel, and all purchased race weekend:

  • CompressSport quad sleeves – purchased per my chiro’s Thursday direction as I’d pulled a groin muscle in my left leg Wed night getting out of a chair – you can imagine how freaked I was. The pull improved on its own and with e-stim, but after talking to the sales guy, I grabbed a pair. I did manage to test them before the race by wearing them from Sat afternoon through the Sunday shakeout run and was prepared to ditch them if needed. I think they helped my hamstrings a lot, my quads too – never even noticed the groin pull – and they added a little extra warmth (and made finding me in the finish line video easier). I think they’re awesome and am still wearing them, recommend. Just realized they come in other colors than the black I got. Goal of course is to be stronger and NOT need them. DH was so impressed with the sleeves he picked himself up some of their trail shorts. They appear to only have men’s shorts, boo.
  • Frank Shorter Teflon-coated vest from jacket w zip off sleeves (would have bought yellow, but blue was what they had at expo, may get yellow later) and warm ear band
  • Brooks running gloves with pull over nylon mitts (no longer for sale I guess, not on Brooks’ site) – L instead of needed XL but keeping these!

I didn’t pin my bib to my vest, in case I wanted to ditch it. I pinned it to my tank, which meant that every 5k, for the timing mat, I unzipped it partially and then re-zipped it. I had to trust that the chip would register that way. I didn’t think much about the photographers except the ones at the end (thought about that ahead of time) and it turns out that so far there’s only one photo of me that’s not in the last 600 meters where they could clearly see my bib – it’s one at the 10k split mat (where there are photographers above) and I found it in the unidentified photo section. My logic was that race photos usually aren’t that great, the conditions were bad, and timing is the priority – except for finish line photos!

PRE-RACE MONDAY

Monday morning, up 5am. Race schedule: bus loading start 7:55, those buses arrive at the Village around 9, to corrals 10:15, wave start 10:50. I ate my small cup of applesauce with 1/2 scoop of Hammer Whey around 6 or so. We’d decided the night before that we needed to leave the room shortly after 7am to allow for crowded elevators and the walk to Boston Commons for the buses , as well as one or more portajohn stops at the Commons. I paid attention to the tales of traffic backups and people begging to be let off the buses to relieve themselves anywhere. Didn’t want that to happen if I could avoid it. I carried a squeeze pouch of applesauce and a pouch of Vespa. The applesauce was to be taken if I got hungry on the bus or soon after getting to the Village so my stomach/blood sugar weren’t affected pre-race, and the Vespa to be taken around 10am.

BOSTON COMMONS

Even in my toss sweats, with the hood pulled up, it was quite a chilly walk to the Commons. I was pretty tense and in my own head, fretting about the rain, so it was a good thing DH walked me over. I might have found a pod of runners to tail, but I might not have, and I surely couldn’t hold directions in my head. We happened to leave our hotel and pass the tents at the time a huge number of race volunteers in their orange jackets were heading out – we followed them for a bit, then DH said they were going elsewhere and we changed course.

Got to the Commons and got in line for the portajohns. There were a fair number of runners, dressed in interesting combinations of toss/warm clothing, but not as many as I’d have expected. I think that’s because people kept moving into bus lines and heading out. There was a constant stream of announcements about not being able to check gear in Hopkinton, not being able to take gear bags on the bus (though people did seem to be able to get small bags with food/drink through security) and which wave was to be where. We hung out for a few minutes, hoping Leah, who I’d met at the shakeout would show up, but she was delayed leaving her hotel so I missed her. (found out the Sheraton had fire alarms go off at 12:30am, felt bad for those runners!) DH tried to block the wind for me, but it kept changing direction. Decided one more portajohn stop was in order, then we said farewells. The plan post-race was for me to return to the hotel, figuring the family meeting area would be too crowded for us to find each other (on a decent weather day, probably true) and I’d decided I’d just ask people for directions afterward….my brain function, memory and sense of direction are not high post-marathon.

THE BUS

I got in the security line for the buses. As I did, I passed a wide-eyed runner saying goodbye to her husband. He said “you look terrified” and she replied “I am!” (I chimed in “me too” – hoped to find her in bus line but didn’t happen)  Had to wait longer to get on a bus than I wanted, given the cold, and while it was warmer, it wasn’t warm. I don’t think our bus left until 8:25.

On the trip out, it started to rain, and the bus steamed up so much the driver opened his window. Again, not so warm. It stopped raining by the time we got to the Village. My seatmate, an Eastern European woman living in Toronto who only started running around age 50 (now 58), chatted. I think we got started because was shaking with cold and she asked me if I was cold. I put the hand warmers DH had given me into my gloves, and it helped a bit. (I kept them in through some of the early miles in the race.) We compared clothing notes (she was afraid she’d overdressed, I suspect she was fine), talked about this being our first Boston. Turns out our original BQ times were pretty close. I gave her my garbage bag since she didn’t have a poncho. She plans to run NYC (she qualified and happened upon registration) and is going to run the Grand 2 Grand ultra this summer. It was lovely talking with her. We unfortunately split up on arriving at the Village around 9:30 (as I headed for the portajohns) and I didn’t get her name or number. I hope she did well.

ATHLETES’  VILLAGE

In the portajohn line, standing on the grass/mud in the field (oh yeah, snow=mud) I jumped into the conversation the two women behind me were having (I will do this at races, especially if I’m nervous). They were charity runners I think, one was from South Carolina, the other from Vermont – the person behind them was local but was talking about skiing in Vermont. We wound up talking all the way through the line, me mostly listening, and then the SC & VT women and I wound up in the tent in roughly the same place. There wasn’t really a place to sit, so we stood. I could have made a place, probably, and had the mat for just such a purpose, but in my cold brain’s logic, I thought the ground would be even colder than standing and was afraid I might pull or tweak something sitting down or getting up. (see, I’m already not thinking too clearly)

I wasn’t doing well at this point. I could not stop shaking from being so cold. I don’t mean delicate little shivers, I mean shaking/trembling so that it’s visible to others. The last time I was that cold was before Richmond, but that was just waiting in the line for 20 minutes, not standing outside for an hour on top of already having been outside and cold. I also couldn’t think straight. I kept wondering if I should be taking my applesauce because I must be burning calories but now it was past 10 and too close to the start, what should I do. I couldn’t decide. I couldn’t decide if I should take the Vespa (knew I could run w/o it) as it was ~2oz of liquid and in the cold, liquid causes me to need to relieve myself more quickly, not optimal in a race. I also completely forgot about my FRS chews (so hadn’t had any caffeine either) – they wound up banging around in my pocket and annoying me for the race. Never wound up taking my pre-race Energy Surge tablet or the extras of that & Endurolytes I carried in baggies in belt. The Energy Surge might have helped. Actually, given how good salted gels tasted, the Endurolytes might have too.

This is where the Vermont woman pretty much forced her long sleeve toss shirt (midweight tech) on me, after being incredibly patient when she kept offering and I couldn’t decide. Of course then I had to take off my sweat jacket, vest, and tank to put the shirt on – when she saw what I was wearing, she said “oh yeah, you need this”. It helped right away, but I was still shaking.

At some point it was time to go to the corrals and then the start line. On the walk to the start, it began to rain again. Suddenly things seemed to be happening faster than I was quite ready for. I met a charity runner along the way who distracted me, kept me company, made sure I got to the portajohn by the start and helped me out of my toss clothes. He was planning to run at a very slow pace due to an injury, so we said goodbye before the start.

I must put a plug in for two books that really helped me be familiar with the course (along with whatever videos are online):

Boston Marathon: The Legendary Course Guide by Raymond Britt – he took photos while running the course himself one year and puts comments, tips and his splits as well.

and

26.2 Miles to Boston by Michael Connelly – a lot of history about each mile, but also helpful information and photos

Because of those books, I knew that the start was narrow and the first few miles were going to be very crowded, no way to find a clear path or make a pace. Just go with the flow and try to hold your own place in the crowd. People were very cautious – I didn’t get elbowed, stepped on or shouldered…at one point later in race someone bumped into me and apologized, I know I did the same. I’ve been elbowed and stepped on worse at other races. Many people wore ponchos (some the whole race) and the only almost oopses I had were with two runners who’d run their iPod cords outside their poncho, and there was a huge amount of slack cord. Both times, I caught the cord between my fingers on a forward right arm swing, realized it and yanked my arm back. Glad I didn’t wind up pulling it out of their ears, ouch. Also, guys really do peel off into the woods next to the road shortly after the start to urinate – and they’re not shy (I’d read about this so it was kind of funny).

THE RACE

So how’s the downhill start? Not unmanageable, even in the rain with the crowds. I think you’d need more space to really be able to take advantage of it and go out too fast, but that may have just been how it was on the day. I was nervous about downhill with the rain, but it was fine. I was being careful, trying to watch my footing and run with the best form I could.

Each of the towns you pass through has a sign on the course saying either “Entering X” or “Welcome to X”. The sign for the second town, Ashland, came very quickly – I thought “already?”

One really cool thing is that from the start, even when you begin to get some space in the pack, if you look ahead, as far as you can see are the bobbing heads and bright colors of the runners ahead of you. Britt had mentioned this in his book and it shows in photos.

Spectators giving out orange slices (I’d read about it) must be a Boston thing. I’ve never seen it anywhere else. People were standing out in the cold rain and wind with tubs and dishes of oranges they’d spent time preparing, hoping to help us. A few places were giving out their own water, one woman was trying to hand out Twizzlers. I think there were some sort of ice pops being given out at the top of Heartbreak, but doubt they had many takers. I did see at least 3-5 spectators handing out paper towels, a nice thought as you could dry your face or glasses and feel less soggy even for a moment.

Early on, I saw the man who does the race in a wheelchair, backwards, pushing only with his feet. I saw Peter Sagal guiding his Team with a Vision blind runner. Saw a few more guides/runners from them and Achilles. I saw charity runners supporting a variety of causes, some with names and pictures on their shirts. One in particular struck me, running in memory of her mom and someone else, made me wonder if I would have the guts to run for that knowing how bad I’d feel if I wasn’t successful. Props to the charity runners – training for and running the race is hard enough, raising funds is a whole extra effort.

The first half of the race felt like it took a long time to happen, though it was my faster half of the race. Somewhere around mile 9, it felt like some energy went out of my legs. I didn’t feel like I was bonking, but I wonder if I ran the race more glycogen-depleted than I thought due to all the time pre-start and being so cold. I knew there was a lot of race yet to go.

I started thinking about getting to 10 miles, then after that to the halfway, then thinking of it as a training run in terms of mileage (only 13 miles!), then told myself “get into the hills and you’re into single digits”, “get to Heartbreak and you’re under 6 miles to go”. I also was looking for landmarks and thinking when I would take my next gel. Sometimes I wasn’t thinking at all, just moving and watching out for anything in the road that might be a problem.

I was very lucky. I had no real physical problems including the “boo boos” (as my chiro would say) that had been nagging pre-race. Neither of my PTT tendons acted up, my glute mins were silent for the first time in months, my hamstrings were the quietest they’ve been in maybe a year (go quad sleeves!) and my quads didn’t hurt. My hips (flexors) and calves felt a little tight, and my feet definitely were feeling the pounding on the pavement, but there wasn’t ever anything that made me concerned or made me consider stopping. Somewhere around miles 9-10, I started to feel the weird “pre-collapse” sensation in my left ankle. I fretted about it a bit and tried to watch how I was landing, check my form. Thankfully, the sensation did pass without incident. Afterward, I noted real soreness (to the touch) in my upper arms (biceps). This happens to me post-race but less so on training runs unless they’re long/goal pace. Interestingly, Shalane apparently had the same problem at Boston.

At multiple points during the first half to 16 miles, I was getting cramping that almost felt like a side stitch, but not in the right place for that. It didn’t seem to be related to when I took gel/water, which sometimes has happened in training runs, and it felt different than that. I tried to treat it like a stitch and exhale hard when my foot hit on that side. It helped momentarily, but then it would come back. Slowing down a little seemed to help, and when I tried to speed back up, sometimes it would come back. I tried to do what I could when it wasn’t happening in terms of pace, but I’m not the greatest judge of pace, and the rolling course made it harder to hold a steady pace. After that, the cramping seemed to improve. Well, up until mile 19.

After the halfway point, then I started to think about the course more, knowing “downhill at 15, then the hills start, then downhill, then get to the Citgo sign, then you’re close”.

It looks “flat” from about mile 6 to the downhill before 16, but I knew from running the course profile that it wasn’t. I’m so glad I trained for the seemingly constant rolling. There is so little flat on the course, and sometimes my brain would say “geez, ANOTHER uphill, come on!” but it would be short and fairly shallow, and then over. If I’d not been expecting it or hadn’t practiced it, I think it could have gotten in my head.

It’s interesting how some irritating things you can just force your mind to ignore and tolerate during a run or race, and others just keep bugging you. For example, I had put the FRS chews in the upper chest pocket of the vest so I could easily get to them. However, since I hadn’t taken them, they started bouncing against my chest and were painful and annoying. It took a lot of work with gloved hands, on the run, to get them out and into another pocket.

FUELING & AID/SUPPORT

I took my Vanilla Bean & water at the start. The plan was to take a gel every 3 miles, which isn’t exactly what happened. I took a Vanilla at mile 3, Salted Watermelon at 6, Strawberry Kiwi Roctane around 10, Salted Caramel at 13, Blue Pom Roctane at 16 & 19, and Caramel Macchiato at 22. The “salted” gels tasted particularly good. (a sign I was down on eletrolytes? had some in my belt but no way I could have gotten them with hands so cold)

It was taking me longer to get the gel out of the wet cold belt (sweat more than rain) with wet cold hands (gloved or not) and I don’t think it was consistent whether the aid stations were before or after the mile markers. This made it harder to anticipate for me – it’s also easier to see them in advance when there are less people on course, the volunteers stand out more in empty space though their orange jackets were helpful for visibility.

I went through several iterations/process improvements with the gels. I started taking my right glove off to fish for the gel. (it eventually got so hard to get back on soaking wet that I just shoved it in my pocket) Then I’d transfer it to the left hand, open it, get as much down as I could and get a couple sips of water (which was pretty darned chilly).

The next improvement was to – since I was losing time at each stop anyway – get the NEXT gel out and put it in the chest pocket of the vest. Then I changed that to just carrying it in my left hand for the next 3 miles. I couldn’t get the gel I wanted at mile 9 (which is why I wound up taking the gel for mile 12 at mile 10) and got frustrated.

I turned the flip belt around after mile 10 – moving the emptier pockets in the front to the back – but what I didn’t realize was that the belt had rolled so that the slits to get to the gels were now facing my body, not away from it. This became frustrating and tiring. It was taking more and more effort to get any gel out, and it was work to make myself keep digging for them, holding them and taking them. I went from tossing the top you tear off to ripping it off with my teeth and attempting to at least spit it away from me before taking the gel. By the time I got to 22 and took what turned out to be the last one, I don’t know if I figured I’d make it without another or it just seemed like too much work. The Jet Blackberry might have perked me up if I’d taken it at 23 or 24.

The aid stations themselves were excellent. They were every mile starting at 2, great idea…. 4 tables of Gatorade then 4 tables of water…then another set on the other side of the road a little further down so you never had to change sides of the road…that said, you spent a lot of time running through a lot of cups.

There was plenty of on course support. In addition to the race volunteers, there was a huge law enforcement/security presence (local police in fluorescent vests & uniformed National Guard, guys in fatigues and barriers in some places) and a med tent about each mile with big electronic sign reminding us of that before you got there, certainly was each mile late in race. Some of the police and National Guard guys were even clapping, cheering and encouraging us. I tried to thank a few, but didn’t have much energy.

And, every med tent/aid station also had portajohns. This became important to me when the cramping finally indicated something was going to happen no matter where I was. Fortunately, I was approaching the mile 19 aid station at the time. I ran all the way to the curb, and afterward I made sure to go back to the point where I stepped off the road and start running right from there, so I do believe I ran every step of the race. I lost about 4 minutes, best I can tell. Glad it happened before Heartbreak.

MORE RANDOM THOUGHTS 

The crowd support was amazing, all that people had said it was, very impressive in the conditions and very helpful to me, surprising as I can get annoyed with people, crowds. The only thing that bugged me was so many spectators were on the course – not off to the side – for hand slaps, really too far into the road so that you had to move to not run into them if you didn’t want to slap. At one point, the crowd was pounding on the sponsor ad banners that are zip-tied to the barricades (in some places there are barricades) as they do in cycling races, and I really liked the sound effect of that. It was almost like the beat of music.

Due to the crowds, I paused my iPod a fair number of times. I repeated a couple songs early. While I wouldn’t want to run without music, as I like having that boost, I couldn’t rely on being able to hear songs or on the timing of them given the crowds and varying paces. I’d run with music again, but probably be quicker to pause or skip or repeat. It was also a little challenging in that my shuffle was on my bra, under the vest and 2 layers of shirt, so some fiddling was required any time I wanted to adjust. Managed it mostly with the gloves while I had them on, and was glad I didn’t screw it up somehow. The iPod came through unscathed as did my fantastic yurbuds.

People were cooking (or restaurants were) in the first 10k or so and it smelled wonderful. Wood smoke, barbecue and I think burgers. The thought did flash “I’d love to stop and get warm and have a hamburger” but only for a moment. Fortunately there weren’t really any smells that were unpleasant or made me queasy. (and with the rain I didn’t notice anyone’s cologne or detergent smells, as I have in other races – nice)

As far as the wet conditions, I think the rain didn’t affect my feet as much as unavoidable puddles did. I tried to get around them but sometimes I just couldn’t. Also, runners kicked up water onto my shoes as they passed. I suspect I did that to some folks too. I used Trail Toes on my feet (rec by my friend Felicia, she used it in Marathon des Sables) and it was was awesome, not a single blister including the one that had been popping up on runs at home! I body-glided the heck out of everything else, which I usually don’t. I think under arms, at bra straps and around where the vest hit my neck probably helped. I had no chafing.

I had a lot of moments of thinking, “Oh yes that’s that place I saw in the book or on video” – TJ’s bar, the ice cream store, the Ashland clock tower, the Framingham train station, shops I’d seen on video….somehow I missed seeing the Stylianos Kyriakides and Johnny Kelley statues as well as the Team Hoyt statue. So much is already hazy in my memory….Only on reviewing Britt’s book to help me with this recap did I recall that “yes, we ran by a lake” (Lake Cochituate, in mile 10). I’d completely forgotten. I wish there was a recording chip in my brain that I could play for myself as well as for you, to re-experience the race.

I’m glad I knew the places where there were train tracks to be careful of in the wet conditions. I really appreciated people who’d told me their perspective on different points on the course. I also appreciated DH’s tips on running in the rain – avoid running on the paint on the street and steer clear of manhole covers or other metal. The dips for some of the utility access, covered by small round metal plates set down below street level, collected water and were things to be careful of. I managed with the metal and only got forced onto paint a few times. With so many runners, you don’t always get your choice of where to run.

There wasn’t very much camber or tilt to the road, which I had worried about – yay!

I spent a lot of time focusing on the ground for caution, people around me, thinking about gels, looking at spectator and sights. I didn’t have a lot of spare brain power to think thoughts or really hear my music. Looking back, it seems like I was mostly focused on the race or not thinking at all, with some stray thoughts coming in, or giving myself reminders about gels, form, etc. I wasn’t spending a lot of time talking to myself either. Some encouragement, some nudging or determined “I will do x, I won’t do y” or things like that. I went through my apparently typical process (seems to happen each race) of telling myself “you can walk if you need to, or crawl, but you’re finishing” to realizing that I’d be really ticked and really cold if that happened, and that I didn’t NEED to walk, and then telling myself that I would run the whole race, no matter the pace. I can begin to understand how the elites race without music (believe they have to, under the rules) and how many of us regular folks do as well. I still like the option for myself though.

I have so many snapshots in my head of towns, trees, buildings, people and signs. I wish I could share them all with you.

I didn’t see any of the people I knew who said they’d be out cheering at different points along the course. But I didn’t spent much time looking, except scanning for Christine near Wellesley. By the way, her mom Pam really has some grit, running though she’d spent Saturday night in the ER with dehydration from food poisoning.

It was interesting to be running in such a huge event, surrounded by people and crowds, and also be quite alone. I didn’t see that many people running in pairs or groups (makes sense if you’re running for time, Baystate was like that). It made me wonder what it would be like to run the race with someone.

It was helpful to have run the Runners’ World Heartbreak Hill Half even though it was last June. I recognized the turn at the firehouse (which I’d also seen in pictures) and passed the hospital and BC thinking “been here, run this”. I really hope they can have the event again in 2016.

At the time I passed through, Wellesley college women were not out in full force (or I didn’t think so) and I didn’t see the sign I’d put in for. It wasn’t a scream tunnel, but people on one side. The Boston College cheering section, on the other hand, was deafening. Families out in Newton Hills. So many people out to cheer us the whole way.

I saw a woman w 75+ on her back and, in the last mile, a man with 80+, inspiring. I saw people with shirts indicating how many Bostons or marathons they’d done, or how many/which of the World Marathon Majors. I saw someone running in what looked like a gladiator costume, complete with helmet, cape and sword he was holding out in front of him. He was running with someone else, I’m not sure if he was supposed to be chasing her or what.

At some point in the first half I thought, “I can do this course better, this isn’t an unmanageable course for me”. I was pleased that I thought that and pleased to discover that it wasn’t so far outside my ability that I couldn’t do it or could never improve. I ran the whole thing the first time!

THE NEWTON HILLS

All my research and course-specific treadmill training paid off – the hills were not as bad as I would have expected, including Heartbreak! This is not to say they were easy, but I was pretty afraid of them after all the warnings and given my lack of downhill training and general hill experience.

The first is what I call “Dave McGillivray Hill” – because he always talks about it, says it’s hard and that people get surprised by it. It’s when you cross 95/128 and is basically an overpass open to the conditions. He says whatever the weather is, it’ll be accentuated there – more wind/cold/heat. I thought of Dave several times, particularly regarding the weather, as in his memoir he jokes that it rains whenever he puts on a race, and because I knew he’d be going back out on the course, later, when the forecast was for worse weather, to run his Boston. (He did, and the weather was worse. He’s such an impressive guy, I’m a fan.)

So I knew “that was the first, 3 more”.

I repeated some songs – Uptown Funk and My Body (thanks Felicia) almost the whole way in the Newton Hills. The beat and the lyrics helped.

I don’t remember much about the next 2 hills, I was trying to look at the houses and see if I remembered any from the half marathon, look at the people. Also, the aid stations every mile are a distraction and something you must pay attention to even if you’re not going to stop as you need to be aware of cups, other runners, etc.

I kept an eye on my Garmin, knowing from my training where Heartbreak was and knowing the offset of my Garmin from the course markers, and I thought, “ok, we must be starting pretty soon”. There was a fairly large hill, but I’d expected more spectators and sponsor tents at the top (from Britt’s book). I kept thinking “this must be it” and when I got to the top I saw a sign that said something like “top of Heartbreak Hill” off to the side, by its lonesome. I’d expected lots of hoopla, signs, yelling, music.

AFTER THE HILLS

If I recall there’s a little flat following, then another slight up, then the downhill I’d been warned about by the woman on Metro. It was noticeably down, but not bad on my legs.

I knew from the profile that there was one more brief incline before we got closer to the Citgo sign.

Somewhere late in the race volunteers were handing out heat sheets (think it was after the hills) and some people took them and ran with them. The people who were walking surely needed them but it can’t have been close to enough.

The Citgo sign appeared somewhat suddenly, and with the misty rain it was almost like a mirage as well as a beacon. Glad I knew that when you first see the Citgo sign (just around 24) you are NOT at mile 25 – it’s when you’re AT the Citgo sign. Happily, there are signs that tell you you’re at 25 and signs for 1 mile to go. By the time we got to mile 25, the crowd support was so deafening I stopped my iPod and pulled out my earbuds to soak it in. I had planned to pull them out on Hereford and tuck them under the vest so I wasn’t wearing them in the photos, so this was just early.

THE LAST MILE

Running on Commonwealth, the crowds were thick and very supportive, and could cheer for individual runners as we were spread out more now.

As I approached Mass Ave, I heard chants of “USA” from the crowd on Mass Ave, and I chanted for a moment. In front of me was a dual “blade runner”, and the back of his shirt said “The voice inside your head that says you can’t do it is a liar.” This choked me up a little. As I passed under Mass Ave, it got very quiet, as I’d read it would. When we climbed the small incline and I saw what I knew (from running it on 2 fun runs and walking it, and from videos) was THE turn onto Hereford, it started to hit me. Right on Hereford, left on Boylston, just like everything I’ve read, just like the tshirt I bought. It’s hitting me what it really means.

I‘m about to finish the BOSTON MARATHON.

I nearly lost it on Hereford, I was both smiling and in tears, I could feel myself start to gasp like I was crying and had to tell myself out loud “keep it together”. I put my sunglasses on top of my visor so the photos would show my face.

THE FINISH

Left on Boylston. The last stretch on Boylston after you turn the corner is indeed – as you have heard and read – longer than you think, even when you know that you’ll feel that way and know how long it is! You can see the finish at the turn, but mostly because you know it’s there (at least for someone with my poor eyesight) and you’ve seen it in the days leading up to the race. The crowds help you avoid that “will I ever get there” feeling when you see the finish far away, and you can see everyone trying to come up with a finishing kick with whatever they’ve got left. I know I did.

I knew the photographers were up above, so when I came around the corner, I unzipped my vest and tried to keep the sides behind my elbows so they could see my bib. I managed to flick my eyes left as I passed The Pour House, a bar/restaurant my father-in-law used to stand in front of when he went out to cheer the runners. He and my mother-in-law weren’t able to make it to Boston, but I knew they were sending me good vibes and I wanted to acknowledge that. I started that smiling/crying/effort thing again, and tried to keep my head up as I moved forward. I raised my arms a few times, or tried anyway (they didn’t get up that far) as I approached the area where I knew – from seeing other photos – they’d start snapping. I looked up, smiled, crossed the mat and went under the arch. Then I stopped my Garmin and walked forward.

AFTER THE FINISH

The finish volunteers were great. I was so overcome people kept asking me if I was ok (I was almost crying) and I just kept nodding saying, “my first Boston” and they’d congratulate me. I probably also looked a little cold. My lips can go kind of purple when I’ve been very cold for a long time.

First you get water, then you go longer than you think you would until you get that beautiful medal. There are a LOT of volunteers giving them out…I got a lovely woman in a Canada hat who gave me lots of hugs when I said it was my first. She said, “but not your last, right?” She volunteers while her husband runs – this year was his 15th Boston. I said I was coming back next year and she should wear the same hat, I’d look for her.

Then you go further to get the “heatsheets” which – in a lovely touch – the volunteers actually put ON you, requiring very little effort. One woman rushed over to me saying, “you look so cold” and I was. She asked if I had gloves (I’d shoved my soaking wet gloves in pockets, seemed colder to have them on) and when I told her they were wet, she said, “I bought dress socks and I have an extra pair in my pocket, do you want them?” I took them. So wonderful how nice people are. I know Boston’s a big race and a big deal, but the sheer number of volunteers, all of whom seemed pleasant and well trained/equipped to deal with runners, is impressive and appreciated.

Then I headed back to hotel, basically asking every little way – “can I get out of the runner area this way” and then “where is my hotel”. A few of us begged to cut through the hotel’s restaurant entrance and staff let us in even though they weren’t supposed to. Then there were (no kidding) 40 people in line for elevators, and some security guy took the 3 of us in our heat sheets into a service elevator to get us to our rooms quickly. Kudos.

I got back to the room where DH helped me get out of some of the wet cold clothes. I started drinking my Ultragen while telling him everything I could think of from the race, putting it in his memory so he could remind me. He’d gone out and watched the race, so had only gotten back to the hotel shortly before I arrived. He had a great vantage point at the turn onto Boylston but didn’t see me (of course, I was dressed differently than when I left the room).

Garmin geek moment: I ran only 0.29 extra miles, not bad especially given it includes the walk off the course to/from the portajohn – so I’m getting better at tangents and not weaving. More race experience helps I guess.

As time has passed since the race, and given I seem to have fared relatively well in terms of stiffness/soreness, it’s become easy to think that maybe I didn’t push hard enough. That’s when DH reminds me that the day before race, I’d started to have GI and (sorry guys) female issues. These weren’t caused by – but were not helped by – a more “al dente” chicken and veggie dish at PF Chang’s than ordered. (the server also put his thumb in the rice bowl when serving it – 3x they’ve screwed up my food pre-race, done with them)

These issues did affect me during the race, which I haven’t had happen before. I know there were times when I consciously pulled back my pace to see if I could get various GI/tummy pains to stop, and I’m sure there were times when I adjusted my pace without being aware I was doing so. I think those issues combined with getting very cold pre-race and possibly being down on fuel contributed to my pace slowing. Also, I lost ~4 minutes to the urgent portajohn stop. The GI issues have continued post-race but have gotten better in the days since.

We managed to find me on the finish line camera. DH watched the replay a couple of times and asked “were you raising your arms?” I replied, “I was trying to”. He said that watching me finish, he could tell I’d given it everything I had. He also saw me relatively shortly (20 minutes) post-race and knew how I was doing at that point.

I’m not saying the GI/female issues were the sole cause of my time being what it was but I do believe the GI stuff had more than a minor impact. There’s no way to know how much other situations (fatigue/poor sleep especially the week before the race, eating bars for meals most of Fri/Sat, standing in the bus line and in the Village, how the training cycle had gone) contributed, but they certainly may have. I plan to assess food strategies (I don’t think in-race fueling was a problem, will look at pre-race and day before) but I also know that sometimes things just happen, and certainly that’s the case with female hormones. One does what one can, but one is still not in control of them and when they go awry, it can be unpleasant.

I liked this quote from Shalane post-race: “Despite a rough race, I’m truly grateful to have had the opportunity to race the best in the world on the most storied marathon course. Races that don’t go well always make me appreciate even more the ones that do. Success is not linear. Time to keep pushing on.” I’m also encouraged by similar perspectives expressed by Andrea Duke in her recap and Kris Law in hers. One “bad” race is just one day, it doesn’t mean more than that. I love the Kenyan approach that you’re as good as your best race, even if you haven’t had it yet. They shake off bad days/races very quickly, from what I’ve read, and move on.

I don’t know that I’d put this race in the “bad” category – I don’t like my finishing time, but there was a lot of good on the day. I RAN & FINISHED BOSTON! I ran every step, I kept my head and achieved my main goals, I did better on the hills than I expected, better on the hills than I would have thought, and I didn’t do anything to set myself back. I learned some things about myself as a person and a runner too, and that’s always good. I can draw on the race in the future, and I plan to.

I had some near-perfect races last year that got me BQs and PRs. I happened to have a less-than-perfect day physically for my first Boston, but you know what? It was still a pretty terrific experience – even with the weather that so scared me before the race, which now I know I can handle!

I plan more posts on the weekend’s events (pictures!), the day after the race, and recovery once we returned home. If you have questions I didn’t answer above, or on those other topics – or anything related to my Boston experience – please get in touch.

May I always remember what a gift this race day was, and be grateful for it as well for as all the hard work and support and luck that got me to it. I am so lucky to have been able to do this once in my lifetime. That I have a BQ for 2016 and thus the opportunity to run it again, and do better, is very precious to me. I intend to work hard to do honor and justice to the legendary race that I’ve fallen for. I can see it being a race I do as many times as I earn the privilege to stand on the starting line.

Boston, love ya, mean it! I’ll be back……and yes, IT WAS ALL WORTH IT!

runner finish area exit sign

runner finish area exit sign



Thankful Thursday after my first Boston Marathon!

2015 Boston Marathon medal

2015 Boston Marathon medal

It’s the Thankful Thursday after my first Boston Marathon!

I am so very thankful for all who helped me along the way to my first Boston Marathon finish, all the way from DNSing Richmond 2013 and training for Shamrock 2014, supporting my BQ efforts that culminated in a dream come true.

  • DH – for so long, for so many things and everything, and extra special gratitude for amazing race weekend support
  • my chiro (especially all the last minute support/appts and calming me down)
  • my sister
  • my friends – especially K
  • my massage therapist (texting me during the weekend with support and after, eagerly asking “did you wear the jacket?”)
  • tweeps & blog readers – for all your support and encouragement every day and especially the times I’ve needed it most – I thought of you all during the race…..and many of you inspire me as well

I’m thankful for my role models and inspirations  – inspiring me in training, in not giving up and coming back, in putting in the time and effort to do the “little” and “extra” things that aren’t truly either: Meb, Deena, Joanie

And I’m thankful for people I’d never met before who helped me me race weekend:

  • The European CompressSport sleeve guy at the expo – If I could hug him, I would. I went to get quad sleeves, which I’d never used before, per my chiro, as I pulled a groin muscle Wed night before the race. The CompressSport guy promised they’d be fine on race day, He was right. I wore Sat afternoon, evening and slept in them, wore them for the Sun shakeout run and then walking around. I then broke rule #1 and wore them for the race – they really helped my hams, groin pull and probably quads for downhill, just as the guy had said! (also kept me a bit warmer as I was wearing very thin shorts) Utterly sold. Wearing for recovery also.
  • The helpful young man and woman at the Saucony expo booth during my desperate search for warmer gloves who sent me to Marathon Sports on Boylston, and the young woman at Marathon Sports who put gloves aside for me when I called ahead. Those gloves, though they eventually were dripping wet and so cold I had to take them off. I think having the warmer gloves really helped.
  • A fellow runner waiting in the Athletes’ Village….a Vermont woman who was one of the charity runners, I think her bib was something like 28xxx. She gave me a long sleeved midweight tech shirt that she was going to toss. She pretty much forced it on me as I was standing there shaking like a leaf as I was SO cold – I think I would have been way too cold without the shirt. In the cold, wind and rain, having that extra shirt layer on my core, plus on top of the arm warmers, really made a huge difference and may have saved me from hypothermia…in retrospect, based on my poor cognitive processes and inability to make a decision in the Village. I may have been inching toward hypothermia pre-race. I couldn’t decide the simplest things: Should I eat my applesauce and Vespa as planned though it was a bit late? Should I take the shirt? I dithered on that for a LONG time and the woman finally almost demanded I put it on.
  • I met Nico, a charity runner, while we were in the corrals. He had such an interesting and inspiring story and was a “double agent” Marathon Maniac. He also helped me find the last set of portajohns and helped me get my sweatpants off without having to sit down.
  • Post-race, the heatsheet volunteer who rushed over to me saying “you look so cold” and I was. She asked if I had gloves (I’d shoved my soaking wet gloves in pockets somewhere back around the hills, seemed colder to have them on) and when I told her they were wet, she said “I bought dress socks and I have an extra pair in my pocket, do you want them?” I took them. They may have helped a bit on the way back to the hotel, when the breeze was quite unpleasant even with the heatsheet (which doesn’t cover everything).
  • People who gave me directions that helped me get back to the hotel (I was pretty cold and tired at that point) and people who let us cut through the hotel’s restaurant entrance though they weren’t supposed to. Then there were (no kidding) 40 people in line for elevators, and some security guy took the 3 of us in our heat sheets into a service elevator to get us to our rooms quickly.
  • The many, many, many volunteers who stood out in really unpleasant conditions to make sure the runners had what we needed and were taken care of. What incredible spirit.
  • The law enforcement and medical personnel who kept us safe start to finish and were a supportive presence along the way, some clapping and cheering us on while they did their duties.
  • The spectators. The crowd support was amazing, even deafening in places, and it really helped. Kids and elderly folks in the road wanting hand slaps, families out in soaking cold weather, people with orange slices and candy and signs, people making noise however they could to lift our spirits and help us keep moving forward despite fatigue or pain or weather. You all are a credit to Boston!

The unicorn had to visit my pal the treadmill who enabled me to achieve this goal….I think they look great together. Dreams CAN come true.

unicorn and treadmill

unicorn and treadmill

And yes, I’ll probably leave the course profile there – why not? We know I’ll start training for Boston 2016 ASAP.

What are you thankful for? If you ran Boston, I hope it was a wonderful experience for you regardless of weather and finish time! 



Training Recap – Week of April 7, 2015

How is it possible that in one week, I’ll have run my first Boston Marathon?! I’ve been waiting for so long for this. I can’t believe it’s here and it’s really going to happen. I am so lucky.

Here’s last week’s training – “peaking” week 1

Monday & Friday, core and 20 min bike in the AM. M, Whartons before dinner.

Run: 36 miles

  • T – 8 mi, 3 x 1.25 mi tempo intervals. Light leg exercises (Ohnos, etc.) after run, Whartons before dinner. For no reason I could figure out, I felt great after coming back from chiro. That afternoon/evening, I had the most energy I’d had in WEEKS (maybe months)! I’d love to know what I did or didn’t do so I can repeat it!
  • W – 4mi at recovery pace, with a cranky L ham. Whartons before dinner.
  • Th – 6.2 miles. Disappointed, not the run I’ve been able to do before the last 3 marathons (including one only a couple weeks after Baystate). 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. Chiro was not concerned about any of my leg complaints (had 2 appts this week). Keep repeating “it’s just one bad run” – and I was still able to do a few miles, grateful for that in any case as I know there are many who can’t do it at all. Whartons before dinner.
  • Sat – 13.1 miles with 6 miles at goal pace. Biked 15 min after.

Schedule:

Fueling: Since I was starting earlier than my Boston time (due to important event in afternoon), I didn’t have time to practice the pre-run fueling. 3 FRS chews while warming up, then a Vanilla Bean GU at the start, Vanilla at mile 3, Salted Watermelon at 6, Strawberry Kiwi Roctane at mile 9.

After: 3 SportLegs and 1 scoop of Ultragen, downed within 15 minutes after my run, on the bike, before I did my Myrtl stretches.

Listened to:

  • Marathon Talk (latest ep) – co-hosted by inspiring (and funny) “started as a regular runner, now a fastie” (my words) Hannah – who chats about her development in the Training Talk segment. The ep’s guest is Dr. Charles Eugster – the 95 year old whose recent 200 meter world record went viral a few weeks ago. This was a fantastic episode for me to listen to on my last “long” run as Hannah reminded me I CAN get much faster, and Charles so impressed me with his intent and desire to improve and his active life. Interesting to hear his ideas on aging.

Sleep, core temp, and hydration: I know I got warm during the run and I know I spent more time outside (pollen) but I’d still hoped to sleep better since the run wasn’t as long. Not sure it was better, but it was different, in a way that’s becoming familiar. Waking up frequently so very fragmented sleep. Sometimes I can get back to sleep fairly quickly, sometimes not. May have over-hydrated in the evening as I knew I got dehydrated from my jaunt out in the afternoon.

  • Sun – 4.7 miles recovery pace. The room was cooler than yesterday once I gave up on the a/c and opened the window. It was briefly 59, topping out at 61. Listened to Summer Sanders ep of Another Mother Runner.  According to her twitter feed and this article she wrote, she was recently diagnosed with melanoma but I believe the ep was recorded a while back, so it’s not mentioned. The piece is worth reading. (and reminds me that on my post-race to-do list is finding a good dermatologist to check both me and DH) Deena Kastor has also had melanoma, as has our own local Deb and my massage therapist (on her back!). Reminder – May is Skin Cancer Awareness month, but April is often when we start to spend more time outside, running and otherwise. WEAR SUNSCREEN!

Because I doubt that next week at this time, any of us will be interested in what my final week of peaking was, here’s the plan for this week:

Mon: core, bike

Tues: cruise intervals per McMillan (0.65mi fast with short rest, probably 5 of them, plus w/u and c/d)

Wed: core maybe, probably a short easy run

Thurs: leg speed intervals per McMillan (1min fast, 1min jog, 8-10 reps, plus w/u and c/d)

Fri: Shakeout run 5pm (yikes) with Deena Kastor and Bart Yasso. Plenty of fast walking/standing with expo and events once we land around lunch as well as getting groceries from WF. Going to feel strange not doing a short run before we head to the airport, but I think it’s best I don’t.

Sat: OFF Walk some to and from events, will be standing some at expo and other places I imagine, have to keep an eye on that.

Sun: AM shakeout run with Bart Yasso and Elizabeth Comeau (editor of Runners’ World Zelle) Not sure how much walking we’ll do (RunBase maybe?) other than to and from PF Chang’s for lunch/early dinner. I’ll then cocoon myself in the hotel room with my laptop, netflix, kindle and snacks and try to stay as sane as one can in this type of situation….which is to say, try not to annoy my DH more than he can tolerate (he may go for walks), try not to eat everything in the room, and try to get at least a little sleep.

I don’t know if or what I’ll post blog-wise while I’m in Boston. I suspect there will be no posts until I return but I wouldn’t rule out a Weekend Update post on Monday if I need to fill some time on Sunday while “relaxing” in the hotel room.

The best place to keep up with me once we head out on Friday will be twitter. I do not plan on taking my phone to the race, so there will be “radio silence” on twitter from when I leave the hotel until sometime post-race…..but I WILL let you know how it went.

Thanks to all for all your support and encouragement – it HAS helped me and made a difference, please know that and know how much I appreciate it.



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.

 



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?