As a follow up to Part 1 of this post about what went right in my marathon training, I'd like to also talk about what I would do differently when I train for my next marathon or half marathon.
I would:
-- Follow a formal training plan, down to the detail. This would mean running speed and tempo runs.
-- Time myself on speed runs to hit specific targets throughout training.
-- Log more weekly mileage. Increase mileage by 10 percent a week and try to hit 35-40 miles a week at peak.
-- Run even more of the marathon route in training (think of all the unexpected hills on Minnehaha Parkway!)
-- Eat better. Don't diet, but don't eat whatever I want to either. Balance energy needs with more healthy choices and vitamin supplements.
-- Loose weight early in training (10 pounds or so) before training gets too intense. Research shows that lower weight can improve race times.
-- GET MORE SLEEP!!
-- Truly recover during recovery weeks, including sleep.
-- Focus more on core body strength consistently. Build it during off season.
-- Stretch more before and after workout.
What all this means is - I WILL run another marathon in a few years, and I'll be all the smarter for what I experienced this summer. Each summer, I plan to run one to two half marathons so I'll be able to put all my lessons learned into practice very soon. In fact, a lot of these lessons are applicable all the time, marathon training or not. It's about healthy living and staying in shape.
Monday, October 19, 2009
Marathon Lessons Learned Part 1: The Good
Sixteen weeks of intense training and a spending your summer with a total focus on running makes a girl think about a lot of things – not least of which are the why and how of it all. Most of all, I learned that I can do something extreme, l like train for and complete a marathon, when I put my whole self into it and keep my mind in the game.
Through this blog, I have endeavored to elaborate all summer, through the training highs and lows, of the why. Now I’d like to focus on the how – what went right and that I’d do again, and what I would do differently when I train for my next marathon.
First the good – what went right:
-- Taking the journey with my sisters. Their support, advice and humor were most necessary.
-- Training over the summer. Summer is wonderful in wintry Minnesota, and this summer was particularly mild and dry – perfect for fitting in runs after work. The school year is just too hectic to fit in an intense training schedule too.
-- Running the Twin Cities for my first marathon. Keeping it local made it possible to do some training runs on part of the course.
-- Spending money on equipment, especially shoes! Good running shoes make all the difference. So did the gear like a race belt, Camelbak, watch, hats, compression shorts, wicking shirts.
-- Experimenting with gels and fuel that agree with my tummy. Gu. All the way.
-- Doing the long runs. That was the one element of my training program that I was nearly religious about – doing all my long runs on schedule. They are real confidence boosters. One of the most important long runs was the White Bear 20 Miler I did on Sept. 12. It reinforced to me that I was ready for this.
-- Practicing yoga. This not only kept me limber, but it gave me a quiet cross training day that I could really tune into my body. This is a must all year – but especially during intense training. I noticed a change in my body when my class was over.
-- Thinking positive. This took some doing for me. There were definitely times that I felt as though I couldn’t do this. My sisters spanked me into shape when I talked about the self doubt. Training and racing really is mind over matter.
-- Blogging. This blog helped me talk about my doubts and my growing confidence. The writing was therapeutic and affirming.
Through this blog, I have endeavored to elaborate all summer, through the training highs and lows, of the why. Now I’d like to focus on the how – what went right and that I’d do again, and what I would do differently when I train for my next marathon.
First the good – what went right:
-- Taking the journey with my sisters. Their support, advice and humor were most necessary.
-- Training over the summer. Summer is wonderful in wintry Minnesota, and this summer was particularly mild and dry – perfect for fitting in runs after work. The school year is just too hectic to fit in an intense training schedule too.
-- Running the Twin Cities for my first marathon. Keeping it local made it possible to do some training runs on part of the course.
-- Spending money on equipment, especially shoes! Good running shoes make all the difference. So did the gear like a race belt, Camelbak, watch, hats, compression shorts, wicking shirts.
-- Experimenting with gels and fuel that agree with my tummy. Gu. All the way.
-- Doing the long runs. That was the one element of my training program that I was nearly religious about – doing all my long runs on schedule. They are real confidence boosters. One of the most important long runs was the White Bear 20 Miler I did on Sept. 12. It reinforced to me that I was ready for this.
-- Practicing yoga. This not only kept me limber, but it gave me a quiet cross training day that I could really tune into my body. This is a must all year – but especially during intense training. I noticed a change in my body when my class was over.
-- Thinking positive. This took some doing for me. There were definitely times that I felt as though I couldn’t do this. My sisters spanked me into shape when I talked about the self doubt. Training and racing really is mind over matter.
-- Blogging. This blog helped me talk about my doubts and my growing confidence. The writing was therapeutic and affirming.
Thursday, October 8, 2009
Marathon Recap
Recap is an odd word to describe a 26.2 mile run that takes hours. But I've been putting this blog post off since Sunday - and it's time to recap my marathon run.
The three of us started together after having waited in the Metrodome for about an hour. The weather was crisp, but we had our sweatshirts on. We were excited and anxious - ready to get the run underway. Cis and I were even doing the "Single Ladies" dance. (I can't remember the new words we put to the music, but it was hilarious, trust me!)
But we were ready. We were with the 4:30 pace group and were mentally ready. The gun sounded and we were off - walking for about 3 minutes - then running. The woman leading the pace group was off - way too fast. Cis was off like a shot too - that was the last time we saw her until we finally finished.
Sarah and I stuck together. At the one and two mile marks, we were ahead of what the pace group should have been - so we slowed. At the 2 mile mark, we passed the famous tuba player - Judge (and ND grad) Alan Page. That was the first of many fun and memorable sights.
Sarah and I were doing pretty good. At 10 miles we started the walk run. We also walked through the water stops - which were pretty chaotic at the early stops as we were among more runners. I sure appreciated the volunteers!
So we were doing ok. We were just 10 minutes behind our 20 mile pace from the White Bear Run. It was that last 6 miles that was the hardest. Our bodies just started to give out on us. I gained a new injury - a tender right knee. But we knew we would finish - and we did, after 5 hours and 22 minutes.
We stopped twice to use the porta potties. It was as we started running again after those stops that I felt cold again. It was surely a chilly morning. Spectators were bundled up - as we ran in shorts and short sleeved tops.
Tony was able to get everyone to 2 points on the route - around mile 9 and mile 19 - to cheer us on. Boy it was fun watching for the family - and to see eveyone excited to see us! Tony got some nice pictures. When I saw Madden at the 19 mile mark, I gave her a big hug. I was starting to get pretty emotional.
Sarah and I ran the last mile without taking any walk breaks. As we rounded cathedral hill, we could see the finish line down the hill and we kept pushing. My emotions started to get the best of me and I started to cry. I could hardly believe I'd made it - the finish line was in sight!
As we crossed the finish line, I couldn't believe it! We did it! Knee pain and all - I finished the marathon after a summer of running and training. I'm still on a high and very proud of my accomplishment.
I'll blog in a few day about my lessons learned. But for now, I've decided I will most likely run a marathon again - but not for a few years :)
The three of us started together after having waited in the Metrodome for about an hour. The weather was crisp, but we had our sweatshirts on. We were excited and anxious - ready to get the run underway. Cis and I were even doing the "Single Ladies" dance. (I can't remember the new words we put to the music, but it was hilarious, trust me!)
But we were ready. We were with the 4:30 pace group and were mentally ready. The gun sounded and we were off - walking for about 3 minutes - then running. The woman leading the pace group was off - way too fast. Cis was off like a shot too - that was the last time we saw her until we finally finished.
Sarah and I stuck together. At the one and two mile marks, we were ahead of what the pace group should have been - so we slowed. At the 2 mile mark, we passed the famous tuba player - Judge (and ND grad) Alan Page. That was the first of many fun and memorable sights.
Sarah and I were doing pretty good. At 10 miles we started the walk run. We also walked through the water stops - which were pretty chaotic at the early stops as we were among more runners. I sure appreciated the volunteers!
So we were doing ok. We were just 10 minutes behind our 20 mile pace from the White Bear Run. It was that last 6 miles that was the hardest. Our bodies just started to give out on us. I gained a new injury - a tender right knee. But we knew we would finish - and we did, after 5 hours and 22 minutes.
We stopped twice to use the porta potties. It was as we started running again after those stops that I felt cold again. It was surely a chilly morning. Spectators were bundled up - as we ran in shorts and short sleeved tops.
Tony was able to get everyone to 2 points on the route - around mile 9 and mile 19 - to cheer us on. Boy it was fun watching for the family - and to see eveyone excited to see us! Tony got some nice pictures. When I saw Madden at the 19 mile mark, I gave her a big hug. I was starting to get pretty emotional.
Sarah and I ran the last mile without taking any walk breaks. As we rounded cathedral hill, we could see the finish line down the hill and we kept pushing. My emotions started to get the best of me and I started to cry. I could hardly believe I'd made it - the finish line was in sight!
As we crossed the finish line, I couldn't believe it! We did it! Knee pain and all - I finished the marathon after a summer of running and training. I'm still on a high and very proud of my accomplishment.
I'll blog in a few day about my lessons learned. But for now, I've decided I will most likely run a marathon again - but not for a few years :)
Saturday, October 3, 2009
"Long Journey, Beautiful Reward"
It's amazing. The Twin Cities Marathon is tomorrow morning. By this time tomorrow I'll be about 4 miles in - that's about 1/6 of the distance. After a rainy and cold week in which I only ran once on Tuesday (3.6 miles), I feel as ready as I can be for 26.2 tomorrow.
It's been a long summer, and like the marathon materials say: "Long journey, beautiful reward." The race is the reward and I need to think like that. I also need to think about it as a long run. I have run 20 miles 2 times. I can do this.
One of my strengths is my steady pacing. That's why I intend to stay with the 4:30 pace team as long as possible. I'd love to stay with at least of my sisters for most of the way. Companionship and conversation helps so much on these long runs.
So I'm ready. I'm excited. I'm anxious. And I'm actually positive.
Here we go!
It's been a long summer, and like the marathon materials say: "Long journey, beautiful reward." The race is the reward and I need to think like that. I also need to think about it as a long run. I have run 20 miles 2 times. I can do this.
One of my strengths is my steady pacing. That's why I intend to stay with the 4:30 pace team as long as possible. I'd love to stay with at least of my sisters for most of the way. Companionship and conversation helps so much on these long runs.
So I'm ready. I'm excited. I'm anxious. And I'm actually positive.
Here we go!
Monday, September 28, 2009
Marathon Training and Weight Loss, Maybe Not
I've struggled with my weight most of my life. At 5' tall, there's not much room (height) for excess weight. About 3 years ago, I lost more than 20 pounds with Weight Watchers. Through the ups and downs in my weight, I was a runner. As I trained for the marathon, I thought I'd drop pounds without even trying. Not quite the case.
With my marathon a few days away, I'm realizing the benefits of the training, and that some of my beginning assumptions didn't result from the running.
First, I feel great. I've not only improved physically, but I feel healthier. My legs and butt feel like they've taken the brunt of my training - and have the most to show for it. I like the results.
It's my middle that needs the work - and that didn't see any improvement from training. Makes sense. I should have put more effort into my core work. (I'll remedy that over the long Minnesota winter.)
But what was difficult for me to balance this summer during my marathon training - was my calorie intake. I ate when I was hungry and tried to eat more protein than I've been used to. I didn't try to cut my calories because I was afraid that would be detrimental to my training. I did eat healthier than I did before training. Obviously with a few days until the marathon, I'm not going to start dieting now. But that's why I didn't lose weight this summer - I was expending a lot of energy and taking in a lot of energy. That's an equation for no weight loss. Plus - I do know that muscle weighs more than fat - and I did gain a bit of muscle :)
So - the end of marathon training means the beginning of more purposeful weight management with a goal to drop some weight and keep it off over the winter. I'll have to develop a workout plan and will try to keep running during the winter (not that easy in Minnesota in January). And I'll actively diet by falling back on my Weight Watcher's basics.
I'll tackle my new regimine just like I tackled marathon training - with a schedule and commitment. That's one other benefit from training - I know I can accomplish what I set my mind to... and that 80-90% of it is mental!
With my marathon a few days away, I'm realizing the benefits of the training, and that some of my beginning assumptions didn't result from the running.
First, I feel great. I've not only improved physically, but I feel healthier. My legs and butt feel like they've taken the brunt of my training - and have the most to show for it. I like the results.
It's my middle that needs the work - and that didn't see any improvement from training. Makes sense. I should have put more effort into my core work. (I'll remedy that over the long Minnesota winter.)
But what was difficult for me to balance this summer during my marathon training - was my calorie intake. I ate when I was hungry and tried to eat more protein than I've been used to. I didn't try to cut my calories because I was afraid that would be detrimental to my training. I did eat healthier than I did before training. Obviously with a few days until the marathon, I'm not going to start dieting now. But that's why I didn't lose weight this summer - I was expending a lot of energy and taking in a lot of energy. That's an equation for no weight loss. Plus - I do know that muscle weighs more than fat - and I did gain a bit of muscle :)
So - the end of marathon training means the beginning of more purposeful weight management with a goal to drop some weight and keep it off over the winter. I'll have to develop a workout plan and will try to keep running during the winter (not that easy in Minnesota in January). And I'll actively diet by falling back on my Weight Watcher's basics.
I'll tackle my new regimine just like I tackled marathon training - with a schedule and commitment. That's one other benefit from training - I know I can accomplish what I set my mind to... and that 80-90% of it is mental!
Wednesday, September 23, 2009
See the Foxes
Running opens up new experiences to most of us who are open to whatever may come. For me, this summer of marathon training has yielded a great harvest. Not only have I discovered what my body and mind and will are capable of, I've explored new parts of the Twin Cities and experienced nature in a wonderful and different way.
I love living in the Twin Cities. Usually my reasons have focused on the amazing availability of the arts and the standard of living that I enjoy. But the longer I live here, the more I've come to appreciate the great outdoors. Running has enhanced that appreciation for me.
I've explored the Lakes in Minneapolis in a more complete way, tackled White Bear Lake and discovered Woodlake Nature Center and trail running. Training for a marathon has meant that I'm outdoors much more than usual - so I'm seeing much more: birds from spring through fall, the budding and turning of trees, and wildlife. Last week, I had a run-in with nature that I won't soon forget.
I was running a 7.5 to 8 mile run through Woodlake when a little red fox trotted out of the woods and into my path, oblivious to my presence. Once it heard me and turned his small head over his shoulder to see me there and trotting along after him, he skitted along the trail and around the corner. I was stunned and pleasantly surprised by the encounter and couldn't wait to tell my nature-loving daughter. Then, as I rounded the next curve in the trail - there it was again! Stunned again, he scampered off - this time off the trail and back into the woods.
I wouldn't have seen the fox if it wasn't for my running. So whether you are a runner or not, take the time to notice the world around you and appreciate it. Start seeing the foxes.
I love living in the Twin Cities. Usually my reasons have focused on the amazing availability of the arts and the standard of living that I enjoy. But the longer I live here, the more I've come to appreciate the great outdoors. Running has enhanced that appreciation for me.
I've explored the Lakes in Minneapolis in a more complete way, tackled White Bear Lake and discovered Woodlake Nature Center and trail running. Training for a marathon has meant that I'm outdoors much more than usual - so I'm seeing much more: birds from spring through fall, the budding and turning of trees, and wildlife. Last week, I had a run-in with nature that I won't soon forget.
I was running a 7.5 to 8 mile run through Woodlake when a little red fox trotted out of the woods and into my path, oblivious to my presence. Once it heard me and turned his small head over his shoulder to see me there and trotting along after him, he skitted along the trail and around the corner. I was stunned and pleasantly surprised by the encounter and couldn't wait to tell my nature-loving daughter. Then, as I rounded the next curve in the trail - there it was again! Stunned again, he scampered off - this time off the trail and back into the woods.
I wouldn't have seen the fox if it wasn't for my running. So whether you are a runner or not, take the time to notice the world around you and appreciate it. Start seeing the foxes.
Say It, Shout It, Show It
As runners, we’ve seen it before – people who put phrases or words on their clothing for all to see during a race. Some are funny others are meaningful – either in a broad sense or for the person themselves.
Even Runner’s World has a commentary about what they called the ”runner-as-billboard phenomenon.” Some people really get into it. Others don’t even know it’s an option. I think it personalizes a complete stranger you may run by (or who may run passed you!) and makes you think about something else while your struggling with your run and might even make you laugh along the way.
So, with our marathon just 11 days away, I’d like to start the conversation about the possibilities for our shirt verbiage. Of course, my sister Cecilia has her own brand of humor. She’ll have to comment on this post with some of her classics.
For consideration:
- Pain is temporary, quitting lasts forever.
- Do or do not, there is no try. By Yoda
- Just keep swimming, swimming… Dory on Finding Nemo
- I am a turtle.
- Me tortoise, you hare.
- Weebles wobble but they don’t fall down.
- Who says girls aren’t tough?
Now a mantra is a little different. Or it could be the same thing as what you have on your shirt. This is something you say to yourself, out loud or not, that motivates you and keeps you going. When I ran my 20 mile run 2 weeks ago, my mantra was, “I am a turtle.” It was appropriate and made me laugh.
Some others include:
- I got this hill.
- One more mile.
- Be tough.
You can also occupy your mind with other exercises:
- Count your blessings.
- Write a story in your head.
- Repeat a song or sing out loud.
- Count or do mental math.
- Pray the rosary.
- Dedicate each mile to someone and pray for them.
So please comment on this post and share your ideas for shirt sayings, mantras and mind exercises….
Wednesday, September 16, 2009
Finding the Balance
Keeping balance in my life has always been important. as I work full-time and raise an active teenager on my own. I've had uber busy times before - like the years I was in grad school. Adding marathon training to the mix has made scheduling and balance even more important.
Recently I've had some super busy days that illustrate this. Monday I went from work to my daughter's volleyball game. From there I dropped her at dance class, changed into my running gear at church, ran a fast 4 miles as I raced against the clock to finish before dark and before the end of dance class. From there we went home and I finally got to relax at 9 p.m.
Today I was able to get a trail run in before volleyball practice was done - but it was a race from work to the trail. I'm not sure what the rest of the week holds regarding my running. But I need to fit a 12 mile run into a busy weekend.
Life is about the run right now. As with just about anything, maintaining balance enables you to get more done and accomplish things you never thought you could. Marathon training is one of those things to me. It's important and a priority this summer, even if at times it's taken over my life . Summer 2009 = training.
At the same time, running is just one part of who I am and only one of my priorities. I've realized this summer, more than ever, that life really can't be just about one thing - we have to allow ourselves to just be. That means it's ok to enjoy rest days and to make other prorities happen. For example - I really try to make all of my daughter's volleyball games. That means I don't even try to fit a run in on those days and I just let it go. Balance.
It will be nice to move on to the next goal and run just for fun. Regardless, there will be other commitments and goals to juggle and balance come October 4, 2009.
Recently I've had some super busy days that illustrate this. Monday I went from work to my daughter's volleyball game. From there I dropped her at dance class, changed into my running gear at church, ran a fast 4 miles as I raced against the clock to finish before dark and before the end of dance class. From there we went home and I finally got to relax at 9 p.m.
Today I was able to get a trail run in before volleyball practice was done - but it was a race from work to the trail. I'm not sure what the rest of the week holds regarding my running. But I need to fit a 12 mile run into a busy weekend.
Life is about the run right now. As with just about anything, maintaining balance enables you to get more done and accomplish things you never thought you could. Marathon training is one of those things to me. It's important and a priority this summer, even if at times it's taken over my life . Summer 2009 = training.
At the same time, running is just one part of who I am and only one of my priorities. I've realized this summer, more than ever, that life really can't be just about one thing - we have to allow ourselves to just be. That means it's ok to enjoy rest days and to make other prorities happen. For example - I really try to make all of my daughter's volleyball games. That means I don't even try to fit a run in on those days and I just let it go. Balance.
It will be nice to move on to the next goal and run just for fun. Regardless, there will be other commitments and goals to juggle and balance come October 4, 2009.
Sunday, September 13, 2009
I am a Turtle
How do you log a 20 mile run, especially on a humid September morning? Like a turtle - slow and steady. That was our mantra as Sarah and I finished a 20 mile run as part of the Bear Water Run in White Bear Lake yesterday, September 12.
The morning started humid, but overcast. I had some nerves before we left the house which subsided as soon as we started running. Sarah and I fell into a nice pace - about an 11 minute mile. I kept reminding myself that I wasn't running this race - simply logging my long run for the week which happened to be 2o miles.
We ran the first half, the first lap around the lake, without stopping except to walk through the water stops every two miles. I was thrilled that Sarah was doing so well - because it was great to run with her. Running with someone and chatting along the way really does make the long running easier and actually makes the time pass easier too.
As we started the second half of the run, we could really feel the humidity. Sarah decided it was best for her body if she handled the second lap with her run-walk-running. I was enjoying the run with her, so I decided to stick with her. I've always added walks during my long runs, but nothing as set and scheduled as what Sarah does. So I've always been a believer - and I actually believe that I would not have finished the 20 mile when I did if I hadn't stayed with Sarah.
I think we have a plan for tackling the marathon - I'd like to try to run the first 13-15 with only walk breaks through the water stations. Then, for miles 15-25, do the 6-minute run, 2-minute walk method of Sarah's. Then - we run the last mile!
Being a turtle not only got me through this 20-mile run, it gave me more confidence about the 26.2 in three short weeks.
I am a turtle, a smart turtle - and proud of it!
The morning started humid, but overcast. I had some nerves before we left the house which subsided as soon as we started running. Sarah and I fell into a nice pace - about an 11 minute mile. I kept reminding myself that I wasn't running this race - simply logging my long run for the week which happened to be 2o miles.
We ran the first half, the first lap around the lake, without stopping except to walk through the water stops every two miles. I was thrilled that Sarah was doing so well - because it was great to run with her. Running with someone and chatting along the way really does make the long running easier and actually makes the time pass easier too.
As we started the second half of the run, we could really feel the humidity. Sarah decided it was best for her body if she handled the second lap with her run-walk-running. I was enjoying the run with her, so I decided to stick with her. I've always added walks during my long runs, but nothing as set and scheduled as what Sarah does. So I've always been a believer - and I actually believe that I would not have finished the 20 mile when I did if I hadn't stayed with Sarah.
I think we have a plan for tackling the marathon - I'd like to try to run the first 13-15 with only walk breaks through the water stations. Then, for miles 15-25, do the 6-minute run, 2-minute walk method of Sarah's. Then - we run the last mile!
Being a turtle not only got me through this 20-mile run, it gave me more confidence about the 26.2 in three short weeks.
I am a turtle, a smart turtle - and proud of it!
Friday, September 4, 2009
One Month Left!
As amazing as it seems, the marathon is one short month away - 4 weeks, 30 short days! This is a reality check, and the realities are 1) either I've trained adequately so far or not, because 2) training is ramping down, and 3) there is an end in sight!
I"m not sure which reality I'm most focused on at the moment, but I think it would be that I can see the end of training. If I'm running about 3 times a week, that means I only have a dozen more runs, including just one more really long run which is the 20 miler next weekend. Whoa.... total reality check!
The ultimate reality check will be one month from today, October 4, 2009, when I actually run the marathon. It doesn't get any more real. Thirty days... here we go!
I"m not sure which reality I'm most focused on at the moment, but I think it would be that I can see the end of training. If I'm running about 3 times a week, that means I only have a dozen more runs, including just one more really long run which is the 20 miler next weekend. Whoa.... total reality check!
The ultimate reality check will be one month from today, October 4, 2009, when I actually run the marathon. It doesn't get any more real. Thirty days... here we go!
Monday, August 31, 2009
Discovery! Beautiful Trail Run
While Madden was at volleyball practice, I ran a quick half mile from campus to Woodlake Nature Center in Richfield - a hidden gem! Today, on a beautiful 69 degree day, I ran my first trail run in this beautiful discovery.
The nearly 2 mile loop was an easy, safe course - no roots and brush to run over. Most people I passed were walking the trails, but I was not the only runner. Most of the trail is well shaded and includes wetlands, prairie and woodlands. I saw a majestic blue heron come in for a landing, ducks splitting the waterways as they swam along, and teensy frogs crossing my path.
All this about 10 minutes from the airport. I did hear the occasional airplane and traffifc noise from 35W - but I almost didn't notice it.
The nature center really is a place apart, a retreat. And it was a great place for a run. I feel like I had a taste of trail running today - and I liked it!
The nearly 2 mile loop was an easy, safe course - no roots and brush to run over. Most people I passed were walking the trails, but I was not the only runner. Most of the trail is well shaded and includes wetlands, prairie and woodlands. I saw a majestic blue heron come in for a landing, ducks splitting the waterways as they swam along, and teensy frogs crossing my path.
All this about 10 minutes from the airport. I did hear the occasional airplane and traffifc noise from 35W - but I almost didn't notice it.
The nature center really is a place apart, a retreat. And it was a great place for a run. I feel like I had a taste of trail running today - and I liked it!
Thursday, August 27, 2009
Missing Yoga
Yoga has become a fundamental part of my fitness routine. My summer classes are over and fall classes don't begin until later in September - so I'm missing my yoga.
I wish I was good at creating the time and space for yoga practice at home, but too much is always going on. There are too many distractions for me to really clear my head and focus, central elements of yoga. So, I need my weekly class with Denis.
Yoga has made me a better runner for many reasons. First, it brings my focus to my body. In all the stretches and reaches and deep breathing, I feel more intuned to my body. Yoga is also a challenge and, like running, you get out of it what you put into it. For example, if you take a pose or stretch and then let your body move farther into it, your body opens up and does things you never thought it would.
But I think the reason I enjoy yoga so much, and miss it when I can't get to a class, is that it is a slower, more contemplative practice which is a wonderful addition to an intense marathon training program.
Downward dog or child's pose anyone?
I wish I was good at creating the time and space for yoga practice at home, but too much is always going on. There are too many distractions for me to really clear my head and focus, central elements of yoga. So, I need my weekly class with Denis.
Yoga has made me a better runner for many reasons. First, it brings my focus to my body. In all the stretches and reaches and deep breathing, I feel more intuned to my body. Yoga is also a challenge and, like running, you get out of it what you put into it. For example, if you take a pose or stretch and then let your body move farther into it, your body opens up and does things you never thought it would.
But I think the reason I enjoy yoga so much, and miss it when I can't get to a class, is that it is a slower, more contemplative practice which is a wonderful addition to an intense marathon training program.
Downward dog or child's pose anyone?
Sarah, Come Back!
Sister, please fire up your blog again! You have a great opportunity to chronicle your struggles including your injury, treatment and return to running. You may even find the writing therapeutic.
Will you consider it, Marathon Mommy?
Will you consider it, Marathon Mommy?
Sunday, August 16, 2009
Story of 20 Miles
20 miles ... Friday ... hot ... HARD!! That's my 20 mile run last Friday in a nutshell.
When the weather forecast included words like "hottest yet this year" and "extreme humidity," I should have decided to put off my 20 mile run. But my mindset was ready for 20 that I was almost afraid to put it off. I should have, though.
The first 2 hours or so of the run was fine. I felt good and my pace was about right at 5 mph. I was pacing myself nice and slow to last 20. However, at the 13 mile mark, the heat and humidity really started to get to me.
I planned my hydration right. A full Camelbak was about 2/3 empty as I rounded the 11 mile point and picked up my hidden bottle of Powerade. Boy, did that hit the spot and give me an energy boost! 2 miles later I stopped at the Super America and filled up my Camelbak with water. I knew hydration wasn't going to be my problem.
I had put on my sunscreen, so I knew I was protected, but as the time approached 11, the sun was higher in the sky and any shade on my route had disappeared. That is what made the run difficult - the lack of shade and breeze in the heat.
The last 6 miles were super difficult. I knew I could do it if I took more frequent walk breaks and kept drinking. I did finish the 20 on my feet and running, but it wasn't the run I was hoping for. Feeling nearly overcome by the heat, I called my Dad to pick me up so I didn't have to walk the 2 miles back home. (Thanks, Dad.)
I have another 20 miler scheduled in September, which I'm sure will go much better as long as the weather cooperates. As Cecilia told me - not every run can go as planned, variables happen, and there is always a next time.
When the weather forecast included words like "hottest yet this year" and "extreme humidity," I should have decided to put off my 20 mile run. But my mindset was ready for 20 that I was almost afraid to put it off. I should have, though.
The first 2 hours or so of the run was fine. I felt good and my pace was about right at 5 mph. I was pacing myself nice and slow to last 20. However, at the 13 mile mark, the heat and humidity really started to get to me.
I planned my hydration right. A full Camelbak was about 2/3 empty as I rounded the 11 mile point and picked up my hidden bottle of Powerade. Boy, did that hit the spot and give me an energy boost! 2 miles later I stopped at the Super America and filled up my Camelbak with water. I knew hydration wasn't going to be my problem.
I had put on my sunscreen, so I knew I was protected, but as the time approached 11, the sun was higher in the sky and any shade on my route had disappeared. That is what made the run difficult - the lack of shade and breeze in the heat.
The last 6 miles were super difficult. I knew I could do it if I took more frequent walk breaks and kept drinking. I did finish the 20 on my feet and running, but it wasn't the run I was hoping for. Feeling nearly overcome by the heat, I called my Dad to pick me up so I didn't have to walk the 2 miles back home. (Thanks, Dad.)
I have another 20 miler scheduled in September, which I'm sure will go much better as long as the weather cooperates. As Cecilia told me - not every run can go as planned, variables happen, and there is always a next time.
Wednesday, August 5, 2009
3 Steps to Long-Run Recovery
Copied from www.active.com, by Dave Kuehls Runner's World
After your long run, think of the three C's: chow, chug, and chill.
Chow. We don't mean a pasta dinner after you shower and change. "It's important to get something in your system as soon as you stop running," says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist.
"There's a 15-minute window when the body absorbs maximally, when it's storing more glycogen in the muscles," he says. "And that's a key to rebounding from any long run."
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid fruit juices, carbohydrate drinks when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni anything high in carbohydrates.
Chug. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. "And when you're dehydrated, your heart's pumping sludge," says 1996 Olympic marathoner Keith Brantly, "though you may not feel it until the middle of your next hard workout."
So drink copiously way beyond thirst. 1996 Olympic marathoner Anne Marie Lauck downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within the hour. Good rule: Drink one quart of fluid for every half-hour of running.
Chill. After long runs, Plaatjes, bottle of fruit juice in hand, heads for his garden and he's not checking on his baby squash. "I'll take the hose and stand there spraying my legs with cold water, 10 minutes each leg," he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.
Non-gardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. "Resist the temptation to jump into a hot bath or hot shower right away," Plaatjes says. "Hot water may feel good, but you're actually inhibiting recovery that way."
Gentle stretching and massage can also be a part of your recovery routine. And remember: Recovery continues for the next two or three days.
"Those runs should be very minimal, very comfortable, and very easy," Plaatjes says. "Besides, slow jogging also aids in flushing wastes from your legs."
After your long run, think of the three C's: chow, chug, and chill.
Chow. We don't mean a pasta dinner after you shower and change. "It's important to get something in your system as soon as you stop running," says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist.
"There's a 15-minute window when the body absorbs maximally, when it's storing more glycogen in the muscles," he says. "And that's a key to rebounding from any long run."
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid fruit juices, carbohydrate drinks when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni anything high in carbohydrates.
Chug. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. "And when you're dehydrated, your heart's pumping sludge," says 1996 Olympic marathoner Keith Brantly, "though you may not feel it until the middle of your next hard workout."
So drink copiously way beyond thirst. 1996 Olympic marathoner Anne Marie Lauck downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within the hour. Good rule: Drink one quart of fluid for every half-hour of running.
Chill. After long runs, Plaatjes, bottle of fruit juice in hand, heads for his garden and he's not checking on his baby squash. "I'll take the hose and stand there spraying my legs with cold water, 10 minutes each leg," he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.
Non-gardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. "Resist the temptation to jump into a hot bath or hot shower right away," Plaatjes says. "Hot water may feel good, but you're actually inhibiting recovery that way."
Gentle stretching and massage can also be a part of your recovery routine. And remember: Recovery continues for the next two or three days.
"Those runs should be very minimal, very comfortable, and very easy," Plaatjes says. "Besides, slow jogging also aids in flushing wastes from your legs."
Tuesday, August 4, 2009
Two Months to Go
Amazing as it is, the Twin Cities Marathon is two months from today. That’s scary, exciting and a relief all at once.
It’s scary because I know that two months from right now I’ll be working hard physically and mentally to stay focused and just keep running. I’ll probably be feeling good for awhile, but I’ll need to dig deep at some point to keep going. I guess the scary part is that I hope I can finish. 26.2 is no small distance and I’m afraid I’ll start with that number in my head instead of focusing on each mile and relying on my training. Maybe I need to start thinking of mantras to recite to myself during specific challenges to help me push through. I’ll take suggestions.
It’s exciting because the day will be long in coming and highly anticipated. Training has a purpose (I must keep reminding myself) and it’s Oct. 4. I want to start the race full of excitement and anticipation, not fear and dread. I’m sure those emotions will creep in, but I’m going to banish them and put the excitement on top. Maybe smiling while I run will help. A great family cheering section will help too.
Oct. 4 will bring relief. Doesn’t sound like the feeling one gets from a marathon, does it? Usually runners feel anything but relief – they hurt and they tire and they struggle. My relief will come in two forms – relief to finish and relief to finish training. For more about relief to finish, see the two previous paragraphs. I think one of the best parts of finishing the marathon, besides the accompanying pride, will be the sheer relief that my training is finished. No more planning every week according to when I can run and what time I have to fit in certain distances. No more planning my weekends around my long run. No more running to train – I’ll be able to run for running’s sake. Oh the relief… I can feel it.
At this time in two months I should be at the 15 mile point ….maybe a little scared but mostly excited with the goal in view and relief in sight…
It’s scary because I know that two months from right now I’ll be working hard physically and mentally to stay focused and just keep running. I’ll probably be feeling good for awhile, but I’ll need to dig deep at some point to keep going. I guess the scary part is that I hope I can finish. 26.2 is no small distance and I’m afraid I’ll start with that number in my head instead of focusing on each mile and relying on my training. Maybe I need to start thinking of mantras to recite to myself during specific challenges to help me push through. I’ll take suggestions.
It’s exciting because the day will be long in coming and highly anticipated. Training has a purpose (I must keep reminding myself) and it’s Oct. 4. I want to start the race full of excitement and anticipation, not fear and dread. I’m sure those emotions will creep in, but I’m going to banish them and put the excitement on top. Maybe smiling while I run will help. A great family cheering section will help too.
Oct. 4 will bring relief. Doesn’t sound like the feeling one gets from a marathon, does it? Usually runners feel anything but relief – they hurt and they tire and they struggle. My relief will come in two forms – relief to finish and relief to finish training. For more about relief to finish, see the two previous paragraphs. I think one of the best parts of finishing the marathon, besides the accompanying pride, will be the sheer relief that my training is finished. No more planning every week according to when I can run and what time I have to fit in certain distances. No more planning my weekends around my long run. No more running to train – I’ll be able to run for running’s sake. Oh the relief… I can feel it.
At this time in two months I should be at the 15 mile point ….maybe a little scared but mostly excited with the goal in view and relief in sight…
Saturday, August 1, 2009
Start Seeing Runners
How many times have you seen the bumpersticker that reads, "Start Seeing Motorcycles?" I've seen it more times than I can count. Regardless, I'm always extra careful when driving near near cycles.
Why can't drivers be extra careful around runners? We are pedestrians after all. It's not as though I don't know how to be safe when I'm running. If I'm running on a road, I try to choose roads with wider shoulders and grass past that if I need to move over quickly (and I have). I run against traffic and only during daylight. I wear bright colors and stay aware of my surroundings and traffic in both directions. And STILL I've had way too many close calls that have annoyed and, frankly, scared me - and those occasions seem to be increasing for me lately.
Close calls are avoidable. But it comes down to carelessness, inattention and rudeness. We all see this same behavior as drivers ourselves and it's a problem in general. But cars and pedestrians or runners don't mix.
Where's the common courtesy people? Drivers -- please start seeing runners.
Why can't drivers be extra careful around runners? We are pedestrians after all. It's not as though I don't know how to be safe when I'm running. If I'm running on a road, I try to choose roads with wider shoulders and grass past that if I need to move over quickly (and I have). I run against traffic and only during daylight. I wear bright colors and stay aware of my surroundings and traffic in both directions. And STILL I've had way too many close calls that have annoyed and, frankly, scared me - and those occasions seem to be increasing for me lately.
Close calls are avoidable. But it comes down to carelessness, inattention and rudeness. We all see this same behavior as drivers ourselves and it's a problem in general. But cars and pedestrians or runners don't mix.
Where's the common courtesy people? Drivers -- please start seeing runners.
Friday, July 31, 2009
Ofercryingoutloud!
I ran 18 miles today! Woo hoo!
Friday off of work means a long run and a rest day on Saturday. So this morning I was up early, had a blueberry bagel, and was on the road by about 6:30 a.m. to run White Bear Lake (Minnesota). I decided to run White Bear because I have a 20 mile run there in mid-September. What I thought was going to be a lake run on paths and trails turned out to be about 2 miles of trail and 8+ miles on narrow county roads - not what I expected.
Once I finally found the lake and a place to park that was near part of the paved trail, I set out. But in addition to running conditions that I didn't expect, I didn't know where I was going and had to ask 2 locals 2 separate times if I was going the right way to circle the lake. As a result, I didn't enjoy the run or the sights like I typically do. I like to notice the things I run past like wildlife and plants.
The sum of it turned out ok - I did log my 18 miles, which was my goal. But the next time I need to run that long of a distance I'm going to go elsewhere. It wasn't that that White Bear Lake isn't beautiful - I passed some awesome houses that had small beach huts down by the water and the boat docks. It was very cute and would be a nice area for a shorter walk - but I don't like running 8+ miles on such challenging roads.
About my actual run - I felt pretty good almost the entire way. My right hamstring started to bother me again and would feel worse when I started to run after a walk break - but fairly quickly eased up as I ran for a few minutes. The walk breaks actually helped that because I took longer strides that stretched that muscle just enough. As my long runs get longer, I find periodic walk breaks quite beneficial to my stamina.
Friday off of work means a long run and a rest day on Saturday. So this morning I was up early, had a blueberry bagel, and was on the road by about 6:30 a.m. to run White Bear Lake (Minnesota). I decided to run White Bear because I have a 20 mile run there in mid-September. What I thought was going to be a lake run on paths and trails turned out to be about 2 miles of trail and 8+ miles on narrow county roads - not what I expected.
Once I finally found the lake and a place to park that was near part of the paved trail, I set out. But in addition to running conditions that I didn't expect, I didn't know where I was going and had to ask 2 locals 2 separate times if I was going the right way to circle the lake. As a result, I didn't enjoy the run or the sights like I typically do. I like to notice the things I run past like wildlife and plants.
The sum of it turned out ok - I did log my 18 miles, which was my goal. But the next time I need to run that long of a distance I'm going to go elsewhere. It wasn't that that White Bear Lake isn't beautiful - I passed some awesome houses that had small beach huts down by the water and the boat docks. It was very cute and would be a nice area for a shorter walk - but I don't like running 8+ miles on such challenging roads.
About my actual run - I felt pretty good almost the entire way. My right hamstring started to bother me again and would feel worse when I started to run after a walk break - but fairly quickly eased up as I ran for a few minutes. The walk breaks actually helped that because I took longer strides that stretched that muscle just enough. As my long runs get longer, I find periodic walk breaks quite beneficial to my stamina.
Friday, July 24, 2009
Easy Week for Me
Enjoying, and feeling a little guilty about, taking an easier week without a long run. I've been building up my longer runs for the past 4 week and am dialing it back for one wee and letting myself enjoy it.
Besides being part of my training plan, my mind and body needs this. I'm not saying I'm getting bored with training, but it does take a toll on one to be always focused on that next run and ensuring you accomplish what you need to during the week. Life happens along the way too.
So I'll build up my miles for three to four weeks and then take an easier week again. By then I'll be on the final training stretch.
Besides being part of my training plan, my mind and body needs this. I'm not saying I'm getting bored with training, but it does take a toll on one to be always focused on that next run and ensuring you accomplish what you need to during the week. Life happens along the way too.
So I'll build up my miles for three to four weeks and then take an easier week again. By then I'll be on the final training stretch.
Wednesday, July 22, 2009
Race Day Tips
Race-Day Secrets - from active.com - I like these and wanted to log them on my blog for us all to read and remember, and get to easily as our race day approaches!
- The first tip: Realize that no race will ever go as planned. Have this be part of your race strategy, and be prepared to deal with the unexpected.
- Second tip: You don't have to feel great during the race to have the race of your life. In fact, you could feel bad the entire day and still come up with the race of your dreams. Any negative effect that feeling bad might have on your race will be accentuated by placing importance on having to feel good to race well.
- Third tip: Eating, drinking and pace are the three most important variables that you can work with to maximize your body's ability to keep going. Reach for those first if you are feeling like you need something extra or that your energy is dipping. Eat a little to get energy, drink a little to make sure you are hydrated and slow your pace down just about a half a percent so you relax for a moment and see if this brings things around.
- Fourth tip: The most important element overall is going to be your attitude. With a positive attitude miracles can occur. With a negative one, disaster is certain. The catch is that in the midst of going as fast as you can and having your body going into full mutiny over it, a positive attitude can be just about impossible to conjure up. Solution? Think no thoughts. Yes, stop that brain of yours from getting in the way of what you are trained to do. Have no thought. Have you practiced it? Can you do it under pressure? This simple skill will help take you past impossible moments when your logical brain is telling you your goal is way out of reach. It keeps you on track when thoughts would derail your efforts. Simple yet powerful.
Sunday, July 19, 2009
Turning the Confidence Corner
I thought it was a bunch of malarky, but confidence in yourself and a positive attitude can propel you farther and farther. A mere few weeks ago, I never thought I'd be able to run more than 10 miles. Yesterday, I ran 16 and felt pretty good doing it.
My sisters repeatedly scolded me for my lack of confidence and fear of long runs. And I was afraid. I'd spend the evening before building up dred about the morning's run. As a result, I didn't fully enjoy the run and appreciate the investment I was making in me.
But yesterday I turned the confidence corner. I ran 16 miles without a walk break and felt fairly strong (if even somewhat sore) to the end. I was in tune with my body and my mind,
I was aware of when I was in the zone and on cruise, or when I was expending energy for a hill or needed to push through fatigue. I was also keyed into how I was feeling mentally - allowing myself to feel good and acknowledge it. That is what helped me turn the confidence corner - I knew I was feeling good and running well and was going to finish without limping or gasping.
Confidence in myself and my ability powered me through 16 miles, and I know it will continue to power me through my training this summer, because it's only going to get more intense.
Never underestimate your own internal power.
My sisters repeatedly scolded me for my lack of confidence and fear of long runs. And I was afraid. I'd spend the evening before building up dred about the morning's run. As a result, I didn't fully enjoy the run and appreciate the investment I was making in me.
But yesterday I turned the confidence corner. I ran 16 miles without a walk break and felt fairly strong (if even somewhat sore) to the end. I was in tune with my body and my mind,
I was aware of when I was in the zone and on cruise, or when I was expending energy for a hill or needed to push through fatigue. I was also keyed into how I was feeling mentally - allowing myself to feel good and acknowledge it. That is what helped me turn the confidence corner - I knew I was feeling good and running well and was going to finish without limping or gasping.
Confidence in myself and my ability powered me through 16 miles, and I know it will continue to power me through my training this summer, because it's only going to get more intense.
Never underestimate your own internal power.
Monday, July 13, 2009
Keep Going
I have to keep this in mind when the marathon training gets tough: "You must do the thing you think you cannot do." --Eleanor Roosevelt
Friday, July 3, 2009
Tired = Good
I did it! Thanks to Sarah's encouragement, I ran my longest run this morning - 14.2 miles.
We ran the lakes in Minneapolis. I missed the connection between Calhoun and Lake of the Isles, so we ran Calhoun twice instead of Isles twice. I thought we would have logged more miles then, but we did run more than 14.
The key for me is to start out almost too slow. I finished feeling pretty strong today. If I start too fast, it throws me for the rest of the run.
I had my mind in the game today - I felt confident and knew I could do it. Running with Sarah kept me honest too. I think running with her will be more important that ever as our long runs will now be 15 miles +.
The great news for me, besides finishing the run, was that my knee didn't hurt a bit! Huge news for me and a big confidence booster. I thank Andrew for that because he told me what I needed to do to get better. Now a muscle in the back and outside of my thigh hurts. I need to look up what the muscle is called.
Weather was perfect. Morning is the time to run - particularly these long runs. As the heat returns to Minnesota, I will need to start running my other runs early - even during the week.
We stopped at Mickey D's for sweet tea - boy did THAT hit the spot! I came home and had some lunch, but wasn't feeling so well. These long runs do a number on my insides. As I relax, I feel better.
No run tomorrow. Mads and I are going to hike the nature center. Sunday will be track speed work.
Thanks, Sarah. Today was great!
We ran the lakes in Minneapolis. I missed the connection between Calhoun and Lake of the Isles, so we ran Calhoun twice instead of Isles twice. I thought we would have logged more miles then, but we did run more than 14.
The key for me is to start out almost too slow. I finished feeling pretty strong today. If I start too fast, it throws me for the rest of the run.
I had my mind in the game today - I felt confident and knew I could do it. Running with Sarah kept me honest too. I think running with her will be more important that ever as our long runs will now be 15 miles +.
The great news for me, besides finishing the run, was that my knee didn't hurt a bit! Huge news for me and a big confidence booster. I thank Andrew for that because he told me what I needed to do to get better. Now a muscle in the back and outside of my thigh hurts. I need to look up what the muscle is called.
Weather was perfect. Morning is the time to run - particularly these long runs. As the heat returns to Minnesota, I will need to start running my other runs early - even during the week.
We stopped at Mickey D's for sweet tea - boy did THAT hit the spot! I came home and had some lunch, but wasn't feeling so well. These long runs do a number on my insides. As I relax, I feel better.
No run tomorrow. Mads and I are going to hike the nature center. Sunday will be track speed work.
Thanks, Sarah. Today was great!
Thursday, July 2, 2009
The Big One
Well, the biggest one yet at least. Tomorrow morning Sarah and I are running 14 around the lakes in Minneapolis. I've mapped it out.
I'll get up early to eat breakfast and drink some joe and stretch myself out.
But beginning now, I have to psych myself up - work on my attitude.
I CAN DO IT!
I may not be the fastest, but I can do this. (I'm giving myself a hug right now :))
I'll get up early to eat breakfast and drink some joe and stretch myself out.
But beginning now, I have to psych myself up - work on my attitude.
I CAN DO IT!
I may not be the fastest, but I can do this. (I'm giving myself a hug right now :))
Thursday, June 25, 2009
Some Like It Hot
... and I'm not one of them!
Weather here in Minnesota has been super hot and humid - 90s and 70 percent humidity. I know - parts of the country experience much more heat and humidity.... but I'm a wimp in the extreme cold and heat.
So I haven't run much or well this week. What I have decided or confirmed after this week is that I have to start running in the morning - which I'll begin next week.
I'm off of work this Friday and Monday and am actually looking forward to my long run on Friday - around the lakes in downtown Minneapolis. I'll run Lake of the Isles, Lake Calhoun and Lake Harriet.
The weather next week should be more temperate.... no excuse for crapping out next week!
Weather here in Minnesota has been super hot and humid - 90s and 70 percent humidity. I know - parts of the country experience much more heat and humidity.... but I'm a wimp in the extreme cold and heat.
So I haven't run much or well this week. What I have decided or confirmed after this week is that I have to start running in the morning - which I'll begin next week.
I'm off of work this Friday and Monday and am actually looking forward to my long run on Friday - around the lakes in downtown Minneapolis. I'll run Lake of the Isles, Lake Calhoun and Lake Harriet.
The weather next week should be more temperate.... no excuse for crapping out next week!
Tuesday, June 16, 2009
Training Underway!
This past Monday, June 15, was the official start to my 16-week marathon training, but I ran the first week of the training program last week. I've added new routes with more hills - and I'm already noticing the difference in my strength and confidence. I mapped new 10, 12 and 14 mile routes - I think variety and new routes will be one of the keys to keeping my momemtum. I'm happy with my short progress with core strength and yoga. But the best news of all is that my knee is feeling pretty darn good! The exercises that Andrew prescribed for me to strengthen my quad is working.
I know it's early, but I'm going to celebrate the successes I've had since the Stillwater Half to work on my core, my knee, my flexibility and my attitude!
I know it's early, but I'm going to celebrate the successes I've had since the Stillwater Half to work on my core, my knee, my flexibility and my attitude!
Wednesday, June 10, 2009
Training Plan "Firming" Up
I think I've settled on my plans for overall training in prep for the marathon.
Here is my plan:
Here is my plan:
- Running. Follow the Runner's World training plan to include 4 runs a week: short run, intervals, hill work, long run
- Strength. Work on my core strength with simple exercises at home at least twice a week. Yoga will also help with this.
- Stretching. Before and after each run I will stretch with more purpose and work more muscles.,
- Breathing. Once a week I will attend a yoga class to focus on my breathing. Yoga is benefical in so many ways because it also works your core and stretches muscles you didn't even know you had.
- Attitude. I need an adjustment. I know I can do this if I set my mind to it, commit and train. I need to smile more before, during and after long runs.
Serendipitous 20-miler
Sarah and I signed up this morning for the Bear Water Run at White Bear Lake (MN) on Sept. 12. We are actually scheduled to run 20 miles that weekend - so this race was scheduled so perfectly it was serendipity.
I did some serious searching for longer runs later in the summer that we could take advantage of as part of our training. I think the Bear Water Run will be just perfect.
I didn't know how huge White Bear Lake is - it's 10 miles around. So we will obviously circle twice. I can't believe I'm actually looking forward to it.
For more about the race, go to http://whitebearlions.org/bwr_2009.htm.
I did some serious searching for longer runs later in the summer that we could take advantage of as part of our training. I think the Bear Water Run will be just perfect.
I didn't know how huge White Bear Lake is - it's 10 miles around. So we will obviously circle twice. I can't believe I'm actually looking forward to it.
For more about the race, go to http://whitebearlions.org/bwr_2009.htm.
Tuesday, June 2, 2009
My Knee
Ok - no secret that my left knee has been bothering me since the spring. After some good stretching, the knee pain holds off until the 8-10 mile marks. But, with marathon training beginning in earnest in a few days, my knee needs attention.
I looked up some sports medicine docs in my health care system, and there is a good clinic right in Eagan, but I don't want to spend the money on doctor visits if it's not really necessary.
So I talked to Andrew, Cis's beau, who is a physical therapist. He gave me his diagnosis (best he could over the phone) - he thinks it's patella tracking. I'll look it up later. But basically he said I need to really stretch my hamstrings and quads, and strengthen my quads. He gave me some easy strengthening exercises to do 3 times a day. I'm going to really do it - so I can finally move past this knee trouble.
The other thing I really need to do is hold my weekly mile increases to 10%. I do think my knee pain is due to overuse, need for stretching and need for quad strength.
Andrew - I'm on it!
I looked up some sports medicine docs in my health care system, and there is a good clinic right in Eagan, but I don't want to spend the money on doctor visits if it's not really necessary.
So I talked to Andrew, Cis's beau, who is a physical therapist. He gave me his diagnosis (best he could over the phone) - he thinks it's patella tracking. I'll look it up later. But basically he said I need to really stretch my hamstrings and quads, and strengthen my quads. He gave me some easy strengthening exercises to do 3 times a day. I'm going to really do it - so I can finally move past this knee trouble.
The other thing I really need to do is hold my weekly mile increases to 10%. I do think my knee pain is due to overuse, need for stretching and need for quad strength.
Andrew - I'm on it!
Monday, May 25, 2009
Formulating My Plan for October
OK -- I'm not feeling very confident about the marathon in October... so I'm in the process of putting my training plan together. In addition to logging the miles in a combination of speed work, hill runs and long runs, I'm adding yoga, core work, a day of walking to lengthen my muscles and a day of rest.
I'll follow the Runner's World training schedule to build up my mileage to reach the 20 mile long run. I'll start mapping out exactly what each day and week will look like over the next 2 weeks. I will officially kick off my marathon training on June 6 with the Mendota Heights 5K, which I hope to finish in about 26 minutes.
For the next 2 weeks, I'll just run some easy 4-6 mile runs, maybe a 10 mile in there. We'll see!
I'll follow the Runner's World training schedule to build up my mileage to reach the 20 mile long run. I'll start mapping out exactly what each day and week will look like over the next 2 weeks. I will officially kick off my marathon training on June 6 with the Mendota Heights 5K, which I hope to finish in about 26 minutes.
For the next 2 weeks, I'll just run some easy 4-6 mile runs, maybe a 10 mile in there. We'll see!
Sunday, May 24, 2009
Accomplishment and Relief; But Weakness Revealed
Holy French Toast - What an experience! On this beautiful morning in Minnesota at about 7:15 a.m., Sarah and I stepped off on our 13.1 trek. We joined the 4:30 marathon pace group, led by the awesome Pacer Pete from Baltimore. Boy did it start off feeling great!! Sarah and I had to pee nearly right away, but the lines for the porta-potties were too long. And amazingly, the ones in line were women - because of course men ran into bushes and tree lines to relieve themselves, easily. Sarah and I couldn't hold anymore, so at about the 4.5 mile mark, we followed 3 other girls into the bush to pee... I said to Sarah as we ran back on to the course, "Now we are real runners - we've peed in the bushes!"
All was well for me for quite awhile. My 10K split was 1:02 - not bad. We plugged along and finally caught back up with Pacer Pete. We stayed with him past the prison and into the start of the neighborhoods. All was still well. I had survived a few hills. I was still feeling pretty good. Then we came up to the hill / overpass over Hwy. 36... and I started to feel almost faint. I wasn't sure if I was going to be sick or pass out. So I listened to my body and slowed quite a bit. Sarah held back to hang with me for awhile, but when I hit the next hill at about mile 11, I had to walk it. Sarah went on, and I'm glad. I ran the straight aways and the down hills, which is when my knee really started to bother me. I couldn't see Sarah anymore, but I kept trying to keep going. My pace by this point was so slow, I could nearly walk as fast. I ran the last mile and was really feeling it in my knee. My breathing was fine. I crossed the finish at 2:18 - 3 minutes off pace, so I guess that's not too bad. Hey, I finished.
I iced my knee right away and sat with the ice as Sarah and I each ate an orange (a dry orange!). The ice really helped... But I told Cis that I really need to talk to Andrew about my knee - because I don't want that to hamper my marathon training or the actual marathon.
I have to admit, I'm more scared about the marathon now than I was before I ran the half today. I also understand even more how awesome Cis's accomplishment was of finishing at 1:57 for her first half.
I'm still very tired - and I took a great nap this afternoon.
So - One run is in the record books! I've officially run a half marathon! Holy French Toast!
* 10K -- 1:02:36
FINISH -- 2:18:09
PACE --10:33
All was well for me for quite awhile. My 10K split was 1:02 - not bad. We plugged along and finally caught back up with Pacer Pete. We stayed with him past the prison and into the start of the neighborhoods. All was still well. I had survived a few hills. I was still feeling pretty good. Then we came up to the hill / overpass over Hwy. 36... and I started to feel almost faint. I wasn't sure if I was going to be sick or pass out. So I listened to my body and slowed quite a bit. Sarah held back to hang with me for awhile, but when I hit the next hill at about mile 11, I had to walk it. Sarah went on, and I'm glad. I ran the straight aways and the down hills, which is when my knee really started to bother me. I couldn't see Sarah anymore, but I kept trying to keep going. My pace by this point was so slow, I could nearly walk as fast. I ran the last mile and was really feeling it in my knee. My breathing was fine. I crossed the finish at 2:18 - 3 minutes off pace, so I guess that's not too bad. Hey, I finished.
I iced my knee right away and sat with the ice as Sarah and I each ate an orange (a dry orange!). The ice really helped... But I told Cis that I really need to talk to Andrew about my knee - because I don't want that to hamper my marathon training or the actual marathon.
I have to admit, I'm more scared about the marathon now than I was before I ran the half today. I also understand even more how awesome Cis's accomplishment was of finishing at 1:57 for her first half.
I'm still very tired - and I took a great nap this afternoon.
So - One run is in the record books! I've officially run a half marathon! Holy French Toast!
* 10K -- 1:02:36
FINISH -- 2:18:09
PACE --10:33
Saturday, May 23, 2009
Countdown
2p.m. on Saturday and I'm packing my overnight bag to take to Sarah's so we can set off early for Stillwater. I'm still feeling nervous, but I think my excitement is winning out at this point.
Sarah and I went to the health expo - if you could call it that - yesterday afternoon to pick up 0ur race packets. I think it took us all of 20 minutes to walk the vendors. There were a few neat things about the expo though. We were able to sign up for our pace group and get information about that. We will be in the more conservative 10:18 mile group. The guy at the table said we should stick with Pete, our pace group leader, until mile 10 at least. At that point we can decide whether or not to push ahead on our own.
The other good thing about the expo was seeing the mile markers that will be up tomorrow. Each mile marker is a current or historical picture of Stillwater.
After dinner at The Dock, right on the St. Croix, Sarah and I drove the half marathon route. It does have some hills, but in general is a flat course. Of course it may not feel so flat tomorrow.
Spaghetti dnner at Sarah's tonight. I baked banana raspberry bread for tomorrow morning.
Wish us luck! Until after the 13.1...
Sarah and I went to the health expo - if you could call it that - yesterday afternoon to pick up 0ur race packets. I think it took us all of 20 minutes to walk the vendors. There were a few neat things about the expo though. We were able to sign up for our pace group and get information about that. We will be in the more conservative 10:18 mile group. The guy at the table said we should stick with Pete, our pace group leader, until mile 10 at least. At that point we can decide whether or not to push ahead on our own.
The other good thing about the expo was seeing the mile markers that will be up tomorrow. Each mile marker is a current or historical picture of Stillwater.
After dinner at The Dock, right on the St. Croix, Sarah and I drove the half marathon route. It does have some hills, but in general is a flat course. Of course it may not feel so flat tomorrow.
Spaghetti dnner at Sarah's tonight. I baked banana raspberry bread for tomorrow morning.
Wish us luck! Until after the 13.1...
Thursday, May 21, 2009
Last Run B4 Half
With about 3 days to go, early tomorrow I'll run my last 3 miler before the half on Sunday. I can't believe the big day is right around the corner! I'm feeling a mixture of excitement, nerves and even a tad of confidence. The weather forecast looks nearly perfect for Sunday, but I have yet to trust the weather guy. Regardless, Sarah and I will step off at 7 am on Sunday and give it our best.
Two Days 'Til Race
Only 2 more days until the Stillwater Half Marathon on Sunday, May 24. I have one more short three-miler tomorrow. The weather forecast looks great for race morning. Of course we know how reliable weather people can be ... I feel like I know what to expect, and yet I don't know what to expect. The only piece of new clothing I'm going to wear is a shirt. My black running shorts are great and I'll wear my signature hat and sunglasses.
Tomorrow is the packet pick-up and health expo - looking forward to lots of freebies!
Tomorrow is the packet pick-up and health expo - looking forward to lots of freebies!
Wednesday, May 20, 2009
Track work
After the half marathon this weekend, focus shifts to the Twin Cities Marathon. I'm going to add three things to my running: track workouts for speed, sit ups to strengthen my core, and weekly yoga for stretching and breathing.
97 Degrees?
Three miles is easy peasy, right? Well it kicked my patootie yesterday evening! I came home from work late and hit my trail at 6:15. It was an eye-poppin' 97 degrees ... and windy! I finished my simple three (in a good time too actually) but was more expended than I think I've ever been after three. When you're used to running in 65 degrees, suddenly running in 97 really had an effect on me.
Today is supposed to be 92 and I'm going to try it again. Two more short runs before Sarah and I run our half on Sunday!
Today is supposed to be 92 and I'm going to try it again. Two more short runs before Sarah and I run our half on Sunday!
Tuesday, May 19, 2009
Welcome to B's Blog
Welcome to my blog - a place where I will wax eloquently (share, journal, whatever you want to call it) about what I'm up to and what I'm interested in.
Currently, I'm quite focused on my running. You see, my two sisters and I are training for the Twin Cities Marathon on October 4, 2009. At the suggestion of my youngest sis, who we happen to call Cis, we've each started a blog to chronicle our journey to 26.2.
So, I'm new to blogging and new to the world of marathon training (although I've been a runner for years). You are hereby forewarned about my blogging skills. But I'm going to have fun learning to blog and reaching for that marathon goal.
Thanks for coming along on my adventure...
Currently, I'm quite focused on my running. You see, my two sisters and I are training for the Twin Cities Marathon on October 4, 2009. At the suggestion of my youngest sis, who we happen to call Cis, we've each started a blog to chronicle our journey to 26.2.
So, I'm new to blogging and new to the world of marathon training (although I've been a runner for years). You are hereby forewarned about my blogging skills. But I'm going to have fun learning to blog and reaching for that marathon goal.
Thanks for coming along on my adventure...
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