Wednesday, February 12, 2020

Week 3 - February 3-9, 2020

This was a different week, both because of my travel plans and because of my 5K race on Sunday. All in all, things went quite well...

Photo by my dear friend Laura, who was also kind enough to be my gear sherpa for this race!
Overview:

Monday - Day off

Tuesday - 30 min bike w/ 10 min hard tempo
                 Poseidon Total Body Workout

Wednesday - Tempo: 7 miles w/ 3 mile Tempo pace
                      Atlas Basic Core Workout

Thursday - 45 min easy bike

Friday - Off, travel

Saturday - 4-mile easy run.

Sunday - 5K Race!

Run Details:

Tempo Day - I decided to keep the tempo run and cut the repeats, in lieu of the race. Felt really easy, since it was a shorter tempo than I had been doing. Nice to feel that it was easy!


Easy Run - this was a fun, light run in my old tromping grounds with a good friend. It was refreshing to have good weather and be able to wear shorts!


5K Race (St Pete Distance Classic) - this actually went pretty well. I had a solid 6:20s pace for mile one, and then slowed a bit. I was frustrated with my mentality for most of the run; I don't seem to push myself the way that I used to, and then I finish the race with gas still in the tank and no soreness. So I am obviously physiologically capable, but I need to work on my mental game for short-distance races. But this was a good baseline indicator of where I am, and where I can go in my marathon training. Best 5K time in 3 years!
Finish time: 20:55


Overall, I'm pleased with how my body is responding to the training and with how the race went. Now I want to focus on really dialing in those training paces, based on my current time, and keep pushing forward into longer long runs. Desired long run pace: 7:44/mile.

One thing I need to change: my strength program. I appreciate how Runner's Connect approaches their strength philosophy, but I don't feel the workouts are specific enough for my training. I am going to design my own strength routines moving foward, ones that combine the best of RC and the Bodybuilding programs.

Monday, February 3, 2020

Week 2 - January 27 - February 2, 2020

This was a pretty solid week! I'm proud of how the speed work went, especially since I didn't get great sleep in the days leading up to it.

An overview:

Monday - Day off. I really needed it

Tuesday - 20 min bike warm-up. Speedwork: 1-mile warm-up, 4x1200m reps @ 6:15/mi pace w/ 400m recovery, 1-mile cool-down

Wednesday - 30 min bike w/ random interval
                      Poseidon total body workout

Thursday - Took another day off. Horrible sleep last night.

Friday - Tempo: 7 miles w/ 5 miles @ tempo pace, 7:14/mile.
               Atlas basic core routine

Saturday - 45 min bike at a moderate pace
                 Bia hip routine

Sunday - 12 mile Long Run, 8:00/mile pace

Run details:

Speed Work Day - This went well! I really HATE 1200m reps so success with these is a big deal for me. I was definitely dragging towards the end but kept my pace on the last one.



Tempo Day - not too bad. I did take a brief water stop three times, but for no longer than 30 seconds. I used a VR program on the treadmill that was really kinda fun but disorienting! Felt strong.


Long Run Day - even better than last week, with two miles longer. This was my first run in new trainers, Mizuno Wave Shadow 2. They were much more responsive and firm than the Saucony Ride Iso pair I had been training in, but they were an adjustment and my lower leg tendons are a little sore from it. The elevation profile is, believe it or not, as flat as it gets here!


Nutrition & Hydration:

Fairly good week, but can always be better. Made a greater effort to consume water throughout the days. I also tried a new post-workout protein but wasn't a big fan. I am generally happy with my energy levels during workouts.

Rest & Recovery: 

Got some good sleep early in the week, but then terrible sleep on Wednesday night and that had me exhausted on Thursday. Much better sleep over the weekend.

Next week, I do one complete workout and then prepare for a 5K on Sunday in St Pete! Haven't raced in months, very excited to see what these legs can shake out.

Monday, January 27, 2020

Week 1 - January 20-26, 2020

This week was the first official week of the plan!

An overview:

Monday - Day off

Tuesday - Speed work: 2 miles warm-up, 8x400m repeats w/ 400m recovery, 1 mile cool-down

Wednesday - 30 min bike: 10 min easy / 10 min moderate / 10 min easy
                     Poseidon total body workout

Thursday - 45 min moderate bike
                  Atlas basic core routine

Friday - 5 miles w/ 3 miles @ Tempo Pace (7:15/mile)
              [was supposed to do Bia hip routine, moved to Sat]

Saturday - 30 min bike: 10 min easy / 2x3 min hard w. 2 min recovery / 10 min easy
                 Bia hip routine + Achilles lower leg routine

Sunday - 10 miles Long Run

Run details:

Speed Work Day - this turned out to feel really good. I hadn't done 400m reps in quite some time, but enjoyed the quicker pace and the way the treadmill kept me on track without much mental exertion on my part (there WILL be a time for that later, though). Felt smooth and strong!


Tempo Day - this also felt fairly smooth and strong. I did break after 1.5 miles for about 1 minute before returning to the pace, so my HR did recover slightly. Pace seems to match feel in the way that I was hoping it would after the training I had put in so far.


Long Run - started off so quick, but that was due to elevation changes! I wanted to keep my pace in the 8:00-8:20 range. Weather was cool and damp, and I chose to run down a road I didn't typically run, knowing that the elevation changes would be more significant. See for yourself....

 

Nutrition & Hydration:

Not my best this week. I still consume more coffee than I should throughout the day and not enough water. Over the weekend, I felt the urge to snack a lot more, perhaps indicating the increase my training workload, and usually salty things. Even though I still consume pre-workout / electrolyte drink before and during workouts, followed by protein + creatine after, I might need to tweak my electrolyte intake throughout the week.

Rest & Recovery:

Could be better, but I did have a lot of down time over the weekend. I need to get in the habit of elevating my legs post-workout to help with the lactic acid removal. Sleep has generally been OK, relatively speaking.

Looking ahead, I am *kinda* nervous about doing 1200m reps next week. Those have never been my favorite distance for repeats, and we shall see how that feels on the treadmill compared to outside. But the tempo pace continues to feel strong and natural.

Giddyup!

Saturday, January 25, 2020

Return to the Marathon

After nearly three years without a full marathon, I'm back.



Those three years were spent doing shorter-distance training a couple of half-marathons here and there, and some 5Ks. Twice I was registered for a Full, and had to drop prior to the races due to injury.

But most importantly, those two years were spent attempting to understand my thyroid condition, Hashimoto's Disease, and achieve the proper dosage of medication.

For anyone else who struggles with this condition or any other metabolic disease, frustrating doesn't even begin to describe it. One day your body feels entirely "normal" and the next you don't recognize yourself. It's a process, and if you are going through it, just know that it does indeed take time. You WILL return to feeling like your normal self.

My family recently relocated to northern Massachusetts, and I couldn't have been more excited to begin a new running life: cooler weather (if not extremely cold in the winter), more trail running possibilities, and hills. I was registered to run the Space Coast Marathon in December, back in Florida. After a couple of months of running the roads of Ashburnham, I was developing greater fitness, but also some knee problems. Those problems hit a breaking point when I ran the B.A.A Half Marathon in October and caused a severe strain on my right knee that required about 6 weeks of rest to fully heal. During that time, I did some light stationary biking and as much strength training as I could without doing further damage to the knee.

The Bodybuilding.com app helped with this greatly. I had not previously been as consistent in strength training as I should have been, and this was a great boost to my overall body strength and resiliency. I was not going to allow weaknesses in my form or frame to allow me to be injured again. Eventually, I was able to start running again. Only two days per week on the treadmill at first, and then worked back to Sunday long runs (outside, weather permitting).

I decided I wanted to refocus my sights on another marathon. A local one, if possible. After some research, I chose the Shipyard Marathon in Maine, slated for the first weekend of May. I had already been planning on running the Half, but with my strength returning, I decided to aim for the Full. Worst case, I drop down to the Half. Given the successes I had with my strength and crosstraining routine of late, I researched a marathon method that would be geared towards injury prevention.

Behold Furman University's F.I.R.S.T marathon training program.

Here are the details of the program

This plan is rather radical for marathoners, as it posits only 3 days per week of running and the other days spent crosstraining. As a marathoner who is firmly ingrained into the 'more mileage equals faster' mentality, this is still a challenging concept for me to wrap my head around.

But make no mistake, 3 days of running is NOT easy. Those three days are all intense, quality workouts: one speed repeats, one tempo, one long run (at a sustained, slightly elevated pace). And the success of the program also depends strongly on consistent crosstraining on the other days. I have chosen to stick with the stationary bike for this purpose, and the types of acceptable workouts are 30-45 min of intervals. Essentially, you don't lose cardio fitness. You simply swap the easy runs you would be doing in a more traditional program with non-impact biking, swimming, elliptical or other.

Reviews for this program were somewhat mixed, but by consulting fellow Oiselle Volee runners, I got a much more positive picture from others like myself: working moms about my age who struggle with the same challenges, at all levels and abilities. This system kept them injury-free, and some commented that the program's emphasis on speed work resulted in tremendous gains.

In the month prior to starting the program, I started to get myself into the routine, by doing three runs per week, with the same emphases: speed, tempo, long. I started off gently adding in the speed, and running by feel more than time. By the end of the month, I was already regaining some comfort with those paces.

As for strength training, I have decided to shift from the Bodybuilding.com plans to a more running-specific routine. As much as I loved developing a "total athlete" body from BB, they are not always well suited to the needs of marathon runners. So for this, I am going to use a strength training plan that I have had great success with in the past from Runner's Connect:

Here are the details on Runner's Connect: Strength Training for Runners Programs

So here I stand at the beginning of the training program and have decided to blog my progress weekly. This is more for my own benefit than anything, but if it proves in any way helpful to you, reader, then that brings me happiness as well.

Wish me luck!!




Sunday, August 7, 2016

Track Racing: A Summary

Summer time in Florida typically means one of two things for marathon runners: cross training or speed work. Or both. I tend to focus on the 5K & 10K distance during the summers, but this time, decided to try something new when I heard about a track race series in Tampa, hosted by the University of Tampa Track/XC coach. The Triple Crown series would consist of a mile race, a 2-mile race, and a 5K race, all spaced two weeks apart.

I haven't raced on a track since high school. And back then, my events were 200m, 400m, 300m Hurdles (sometimes), and relays. I raced the mile once. Though I did cross country, I was more of a sprinter in track. So I really had no good baseline for this series, which can be a good thing.

In my adult running life, short distances are my weakness. As I've posted about in the past, my marathon times are not comparable to what I am racing in the 5K and 10K; the shorter races are disproportionately slow. So its good for me to work on this weak end of my training during the summer.


Race by race, here is how it went:

Mile - Sponsored by Brooks

This was the race that I was the most nervous about when I registered for the series. Given that my turnover needs the most work, and that my only baseline for this distance was a mile time trial in high school (I think I ran a 5:45-5:50? Not totally sure), the unknown can be scary.

I went out with the group, hanging close to the lead group of women: Terri & Lynn, both of whom are rock star Masters runners and members of the New Balance Masters Elite team. I figured they could pull me along to at least a better time than what I did in high school.

After lap 1, I felt stronger than I expected, with regards to lactic acid. Around lap 2, I felt strong enough to pull ahead of the pack. I had no idea if I could hold that speed, but was going to try. After all, 800m is only a short sprint for a marathon runner! Sure enough, I held the pace and even accelerated through the last 300m to the finish, for an overall women's win and a shiny new PR of 5:41! And best of all, it was over in a flash.

2-Mile - Sponsored by Adidas

This was a total unknown for me. I have never raced a 2-mile, on the road or track, so any finish time would be a PR.

Same crew of fellow competitors, and same general plan: the pack of Terri, Lynn and I stuck together pretty well through the first 800m. Things felt OK after the first mile, coming in around 6:00 flat. I had hoped to keep a faster pace, as I tentatively thought I might finish in under 12:00, but wasn't going to get hopes up TOO high. At 1.5 miles, I pulled ahead of the pack and began to surge through the last couple of laps. Finished first overall woman again, at 12:06.

This race reeeeaaaly started to hurt in that last mile, the lactic acid accumulating significantly more than in the mile. Made me quite nervous for the track 5K.

5K - Sponsored by New Balance

This race had me very nervous. I have had trouble lately striking a good pace balance with the 5K on the road, never quite getting it down to the time that Mark and I think I am really capable of. On the track would be a different ballgame, mentally more than anything else. But the rhythm inherent in each 400m lap would help me to pace myself more meticulously. Terri had an idea that we could shoot for 45 sec / 200m, which would amount to 6:00/mile, and an 18:45 finish. Yeah...that would be a full minute faster than my current 5K PR. Ambitious to try, but not likely, especially on a warm and humid evening.

We went out as we had before, sticking to our plan. First 200m in 43 sec, and slowing up a bit in the next 200m to work more conservatively. Each subsequent 400m got a little bit slower, until we stayed around 1:35/400m. Terri and I stuck together well through the second mile, but with about 800m left Terri pulled ahead of me. It was due time, since I had surged ahead of her in the same way for the last two races. I tried to move up on her but my legs felt like lead with the last 400m to go. Lactic acid was not my friend. She finished in 19:33, and I just behind her in 19:38. New PR for me! Though certainly, and still, not what I think I am capable of in the 5K. That still needs work.

What have I learned from this experience?

Two things:

1. After the mile race, Coach Joe Burgasser told me that at age 35 I can, actually, race in the US Masters Championship. I turn 35 in June, and the race is in July of next year. After looking up some results from this year's championship, it appears that I could conceivably win my age bracket in the 1500 and/or mile. While I never considered track racing in the past, and I really like marathons, its nice to know that there is this whole other world of Masters track racing out there that awaits me if and when I am ever tired of marathoning. Getting to know Lynn and Terri has been awesome, as they are both such incredible inspirations as Masters athletes, as are my training partner Christina, and my Oiselle teammate Laurie, both of whom are also on the New Balance Masters Elite team. It's great to get a glimpse of what could be one day.

2. Having said that (#1), I do not ever want to race anything longer than a mile on the track again. The 5K was one of the most profoundly miserable racing experiences I've ever had. So here's to my first and last track 5K! Really, though, I am glad to have done it. It was a wonderfully humbling learning experience, and definitely an incredible workout! But I'll stick to the road, thanks.

Moving forward, I have three more upcoming 5Ks with which to apply this track experience to the road, and improve my 5K time (hopefully!):

- Watermelon Run Series #4 5K in Lakeland
- One Step Closer to the Cure 5K in Downtown St Pete
- Treat Yourself 5K in Seattle

By that point, I should be feeling thoroughly sick of 5Ks, and ready to embrace the 20+-mile long runs leading up to my November marathon!

Saturday, July 23, 2016

Runner's Connect Interview

One of my favorite podcasts is the Runner's Connect: Run To The Top podcast, hosted by Tina Muir. She has such an incredible variety of guests on the show to discuss any and all topics related to the pursuit of stronger, faster, happier, and healthier running, including many elite superstars, coaches, and race directors.

Recently, I had the honor of being a guest on the show, along with elite 1500m runner, Sarah Brown, who had a beautiful baby girl about six months before competing in the Olympic Trials. 

As a listener and fan of the show, I had communicated with Tina in the past about some of the topics covered, singing praises and suggesting possible topic ideas. When my book was published last summer, I sent Tina a copy. She enjoyed reading it, and asked me to come on the show for a special "pregnancy special"! 

It was a really great conversation about the challenges and joys of being a competitive runner and new mom or mom-to-be. 

Check it out here!


Saturday, July 2, 2016

The Hero With A Thousand Running Shoes

And so begins the USA Track & Field Olympic Trials! While examining the impressive list of my Oiselle teammates competing this week for a coveted spot on Team USA, I feel a profound sense of elation for them. As if all of their collective nerves, hopes, mantras, drive, and dreams emanate through the runningsphere and ignite within fellow dreamers. It is one climax of their "hero's journey." It is the reason why so many of us tune in every 2 and/or 4 years to watch the Olympics.

We humans like heroes. All of us do. Across cultures, generations, and races, even in the Lascaux cave, we write epic tales of heroism. Books, songs, theater, pottery, paintings, tapestries, movies, games, all of these media and more illustrate the hero's journey.
The details vary, but many of the themes are consistent. Joseph Campbell depicted these commonalities so well in The Hero With A Thousand Faces, a writing that inspired many contemporary storytellers, most notably George Lucas in his creation of Star Wars. While in ancient folklore, the heroes were often super-human in their respective mythologies - Osiris, Jesus, Prometheus, Mohammed, Aeneas, etc - our more recent mythic heroes are mortal, ordinary, and flawed. I tend to think that one reason why we write our contemporary heroes as such is because we want a projection of them in ourselves...or, of ourselves in them...whichever way, we strive to emulate them. When they are more real, their stories become more authentic, more powerful.

Before anyone gets uptight about how I am speaking of athletes as "heroes" and starts trying to police the word into some narrow definition exclusive only to cancer survivors and military veterans, I am simply writing about one piece of our cultural fascination with the "hero's journey."

It is also worth noting that, with regards to this "heroes journey", I am not necessarily talking those revered for a singular heroic act, in and of itself (though such individuals are, indeed, heroic and deserving of the title). I am referring to those who's heroic journeys we follow, in the most classical, Campbellian sense of the word. This most definitely includes the stories of cancer survivors, of military personnel, and, yes, of athletes. Not because they all have struggled and suffered in some equitable way, but because their journeys are consistent with that of the mythic hero.

One of the beauties of running is that it can serve as an amazing "hero's journey" you can write for yourself. Because, lets face it, our career paths may not necessarily take us on a "hero's journey." We rush to movie theaters to project ourselves onto Luke Skywalker, Frodo, Ripley, Harry Potter, Captain Kirk, et al, to be moved by a journey that most of us do not experience in our own lives. These heroes experience what Campbell coined a "call to adventure". Harry receives his Hogwarts welcome letter. Bilbo Baggins presents Frodo with the ring. R2D2 and C-3PO arrive at Luke Skywalker's water farm. A defining moment jettisons the hero from their ordinary life into an extraordinary one. 

Truthfully, such a moment may not happen for most of us. At least, not in the way that we expect. And unlike a well-constructed literary plot line, our lives usually do not unfold in a clean, developing narrative that is fascinating and inspiring to outsiders. We do not advance through our lives in a concrete, tangible way. We grow, we learn, and we develop, most definitely. But it feels anything but "heroic", and the consistency, the mundane, the grit of accumulated day-to-day life can leave us feeling insignificant. 

As a teacher, my career is, truthfully, a far leap from a "hero's journey". Unlike what unfolds in Mr Holland's Opus, Dead Poet's Society, and the short list of other movies about teachers, we teachers most likely do not experience a powerful, heart-warming realization where the teacher's struggles and efforts are vindicated, leaving them knowing that they made a profound difference in the world. Don't get me wrong - cognitively, I do know that my efforts make a difference, and I do love what I do. Teaching is a shit-ton of hard work, all the time, but when I am in the classroom, engaging with students about my most favorite topics ever, I am truly happy. 10 years of teaching and I still feel this way. But this career, however much I love it, will most likely never reflect a "hero's journey". There isn't really much career advancement in teaching, and very little progresses from day to day, year to year, in terms of what we do. It is fulfilling as hell, to me anyway, and we teachers do grow and learn in the process, but our teaching lives do not evolve and change much. 

What is so important about a hero's journey, anyway? Not everyone really wants or needs one. Some people thrive in consistency and resist change. But for those of us who seek a mythical, literary "hero's journey" in our lives,  we cannot just wait for a "call to adventure" to fall upon us. We have to create one for ourselves.

During the time that I was staying home with Jack, my running went from being a hobby to being a kind of "non-professional profession". Without the routine and consistency teaching in my life, running became my proxy for a professional life. I began to train like a pro runner: run first thing in the morning, then strength training at the gym (thank goodness for the children's care zone...), stretching, nap after lunch when Jack napped, then a second run or brisk walk with the jogging stroller. Because I am so very lucky that Jack has a teenage big brother who loves to spend time with him, even when Stephen was busy I could still get away for cross training or a local race. Everything about my running changed, and I began setting big PRs across all distances. Consistently running sub-20 minutes in the 5K again, sub-1:30 half marathons, and a 3:18 marathon PR.

Then came the big long-term goal: I want to compete in the 2020 Olympic Trials marathon.

Many runners aspire to this, but very few achieve it. It is the next big dream in the progression beyond qualifying for Boston. But compared to other running events and sports, we actually see many non-professional runners toe the line at the Olympic Trials marathon (an example: qualifiers at the Jacksonville Bank Half-Marathon). For the 2016 Trials, more and more qualifiers were moms, dads, working professionals in non-running fields who, like myself, do not have the time or access to the elite lifestyle. They made me realize that I can do the same. This dream is very real, and very possible. But it will be a very challenging road.

Now that I am back to teaching full-time, and have been since January, keeping up the lifestyle and pace of training that I enjoyed while being a stay-at-home mom has been very challenging, but not impossible. When I think about the fact that to qualify for the Trials I need to break 2:45, which is about 6:18/mile pace, I feel an urge to curl into a ball under a blanket and never come out. But it is this precise instinct that draws me into this "hero's journey" even more. 

Yes, I may very well fail to qualify for the Trials. When all else is done - training regimen, recovery, nutrition, race strategy, etc - my genetic potential may just not be enough to break 2:45. This is a possibility that I have fully accepted. At the very least, barring injury, I will uncover my full potential is in the marathon, whatever it may be, even if it does fall short of my goal time. That is a victory, and for that I will accept nothing less. 

Such is the mission of all runners - whether that goal involves completing their first 5K, or marathon, or qualifying for Boston, or an Olympic medal. Our "hero's journeys" are dynamic, powerful, and genuine. For those racing this week in Eugene, this is the pinnacle of their journeys, and the fuel for many others'. Some have come to the glorious end of their journey, while others may be at the beginning. Some have dreamed of this their entire lives, while others experienced a "call to adventure" later in life, discovering a talent they didn't know they had. 

Running is one amazing "hero's journey".